How Macronutrients Work

1. Carbohydrates

Carbs are the primary energy source for the body. They power the muscles, fuel red blood cells and charge up the central nervous system. Carbs range from simple carbohydrates or sugars – such as fructose (fruit sugar), sucrose (table sugar), lactose (milk sugar) and maltose (grain sugar) – to complex carbohydrates or polysaccharides such as starch, glycogen, and cellulose.
The liver converts all carbs into glucose, or blood sugar. Some glucose is used as energy, some is stored in the liver and muscles as glycogen, and some is converted into fat.
Carbohydrates that break down quickly into energy have the highest Glycaemic indexes (GI more than 70). Carbohydrates that break down slowly release glucose gradually into the bloodstream.
SOURCES: Bread, grains, rice, pasta, beans, fruit, and vegetables. Nutritionists recommend fruits and veggies and unprocessed products – i.e. whole foods and whole grains and with no added sugars or fat. Go lightly on breads, pastas and other high energy (high GI) carbs.

2. Proteins

There are thousands of different proteins in the body. Our bodies need them for growth, fuel, maintenance, repair, and regulation. Proteins form body tissue, enzymes, hormones and antibodies. Proteins are in every one of our cells. Amino acids, the building blocks of protein, are provided by a balanced diet as well.
SOURCES: The best food sources of protein and essential amino acids are lean meat, fish, beans, dairy products (especially egg whites), legumes, beans and nuts.

3. Fats

Yes, we need them. Fat molecules are made up of simpler units called fatty acids. Essential fatty acids store energy, insulate us and protect our vital organs. They provide fat-soluble vitamins, and help regulate growth, immune function, reproduction and basic metabolism.
Fatty acids can be either saturated (‘bad’ fat) or unsaturated (‘good’ fat). The more liquid the fat or oil is, the more unsaturated it is. Unsaturated fats decrease blood cholesterol just as saturated fats (from meat or dairy sources) increase cholesterol.
SOURCES: Oils, dairy (butter, margarine, cheese), meat, nuts, and snack or junk foods.

How many Macros?

The unit of energy is the kilojoule (kJ) or megajoule (1 MJ = 1,000 kJ)
4.18 kilojoules are equal to 1 kilocalorie.

Your macronutrient requirements can be measured as percentages of your EER, your daily Estimated Energy Requirements (kilojoules/calorie intake). The most recent Acceptable Macronutrient Distribution Range (AMDR) was published in September 2015.
The study figures out your energy requirements based on your age, height, weight and levels of activity. For example, for a woman aged between 31-50 who is 160 cm tall and weighs around 56.3 kilos, your basic requirements are 5.5 megajoules per day. Add to that a semi-active lifestyle (desk job), and your daily energy requirement goes up to around 8.7 megajoules. A more active woman, e.g. a mum and housewife, will burn upwards of 9.8 megajoules per day.
To determine your EER, and the EER for everyone in your family, visit www.nrv.gov.au/dietary-energy.
This article was first written for Goodlifehealthclubs.com.au
 

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What is Gluten?

Remember the simple papier-mâché paste you made in kindergarten out of flour and water? Gluten is what made it, well, gluey. It’s a mix of two proteins which occurs naturally in certain grains such as barley, wheat, rye, triticale and spelt, and makes it’s way into everyday foods like bread, cakes and pies, cereal, pasta, crackers and beer. Foods we’ve been eating for thousands of years – correct. Archaeological evidence has suggested that grains entered the human diet perhaps 23,000 years ago (and grain storage started more recently, around 11,000 years ago), but recently discovered tools suggest that over 100,000 years ago, some very earliest ancestors were eating gluten free sorghum grains, not wheat.
Processed gluten is also added to foods as a separate ingredient in its own right. It makes pasta springy and rubbery, gravy thick and gluey and candy bars chewy.
It’s added to bread to enhance flavour and for increased dough strength and elasticity, which gives structure; as well as increased water absorption, improving softness and extending shelf life.
Accredited Practising Dietitian Lisa Donaldson, who has coeliac disease herself, says “The main problem areas are processed and pre-packaged foods, so reading labels becomes critically important.”
Check processed food packets for glutenous ingredients such as:
1. Emulsifiers
2. Flavourings
3. Hydrolysed plant protein
4. Natural flavourings
5. Stabilisers
6. Starch
Likewise, heavily processed gluten free bread, cakes and cookies, can have more kilojules per serve and no more fibre than normal bread. Lisa recommends whole foods across the board.

Coeliac Disease or Gluten Intolerance?

People who have coeliac disease have a genetic auto-immune disorder that triggers the tiny, finger-like projections (or ‘villi’) in their small intestine to swell up and lie flat when they ingest gluten. This interferes with the absorption of nutrients and can cause malnutrition.
Symptoms of celiac disease include bloating, abdominal pain, diarrhoea, lethargy, migraines, mineral deficiencies, anaemia and weight loss.
Gluten intolerance, meanwhile, is an emerging area and until recently was not recognised because the basic symptoms can overlap with coeliac disease. However most people suffering from gluten intolerance experience a wealth of benefits, including less bloating, more energy, clearer skin and better sleep, from cutting out gluten altogether.

Get Tested

Even with the growing awareness of gluten and the gluten free diet trend, Coeliac Australia reports that, while the disease affects about one in 100 Australians, with 75 per cent of sufferers remain undiagnosed. Untreated, coeliac disease may lead to infertility, osteoporosis and bowel cancer. Gluten intolerance can also lead to infertility and osteoporosis, as well as depression and liver disease.
If you’re showing symptoms, it’s a good idea to see your doctor, who may schedule a blood test and a biopsy. “This is the gold standard for true diagnosis of coeliac disease,” says Lisa.
But don’t start a gluten free diet until after you’ve been diagnosed, Lisa warns, as the small intestine lining may then heal itself and the tests will be inconclusive.

A Gluten Free Diet

If you have been diagnosed with gluten intolerance or coeliac disease, it’s not too difficult to put a gluten free diet into practice.
“People following a gluten free lifestyle can still manage to eat a varied, fibre-rich diet,” says Lisa. “Fruits and vegetables play a valuable role, but legumes such as baked beans, chickpeas and lentils are also a great source of fibre.
“Gluten free products that include nuts and seeds are fabulous and delicious, and adding chia seeds and psyllium husks to skinny smoothies or natural yoghurt is an easy way to boost fibre content. At meal times, include brown rice, quinoa or a cob of corn to increase the fibre content, along with the carbohydrate content.”

No Excuses Carbs

That’s right – a gluten free diet is not an excuse to cut back on complex carbohydrates. The Australian Dietary Guidelines stress the importance of enjoying six serves of wholegrain foods per day. Wheat, oats and barley may be off the menu, but rice, millet and corn are gluten free, as is sorghum.
Not only are they excellent source of energy, wholegrain foods are packed with key nutrients, including protein, dietary fibre, B group vitamins, vitamin E, iron, zinc, magnesium and phosphorus. A diet rich with complex carbs is associated with reduced risk of cardiovascular disease, type 2 diabetes and excess weight gain, with evidence for this strengthening each year.

Lisa’s Gluten Free Shopping List

Meat products: Unprocessed meat, fish, chicken, turkey, seafood, ham off the bone, lamb, beef, kangaroo and duck are gluten free. Beware of meats that are crumbed or marinated in sauces. Be extremely cautious of deli meats and sausages as gluten can be used as a firming agent.

Lisa’s Gluten Free Snacks

• Gluten free hummus with veggie sticks
• Fresh fruit and natural yoghurt
• Popcorn with gluten free toppings
• Rice cakes with ricotta, tomato and cracked pepper
• A hard-boiled egg
• Handful of dried fruit and nuts
• Banana and cinnamon skim milk smoothie
• A small tin of baked beans

Gluten Free Vegetarian Menu

Breakfast Ideas:

• Two poached eggs with spinach, mushrooms and tomato with one slice of gluten free toast with a smear of avocado
• One small bowl of warm baked beans with grilled tomato, mushrooms and asparagus
• One small bowl of quinoa porridge with stewed pear, natural yoghurt and cinnamon (add sunflower seeds if you feel like them)
  

  

• Gluten free corn fritters with rocket, avocado and poached egg.

Lunch Ideas:

• Chickpea salad with pumpkin, baby spinach and steamed beans, dressed in balsamic vinaigrette
• Gluten free salad wrap with hard boiled egg and salad, spread with hummus
• Brown rice or quinoa salad with leafy greens, olives and feta

Dinner Ideas:

• Stir fry using tofu and Asian vegetables. Swap gluten-containing soy for tamari, add ginger, chilli and basil/coriander for flavour and serve with rice or buckwheat noodles
• Vegetarian frittata using eggs, grated vegetables and some feta
• Vegetarian BBQ skewers using haloumi, capsicum, mushrooms, zucchini and tofu, served with a cob of corn

Lisa’s Triumph Over Coeliac Disease

“I was diagnosed with coeliac disease almost 12 years ago. It was life changing. I was convinced that stomach cramps were a normal part of digestion, because that was all I had ever known. I was undernourished and was always getting sick. My body simply wasn’t absorbing the right amount of nutrients because my intestines were in a damaged state. I was a school teacher at the time and I thought I was just picking up germs from my students.
I decided to visit my doctor to see if there was something I could do to boost my immune system. I just wanted to feel better. I had some blood tests and it turned out I carried the gene for coeliac disease, so I was sent off for a colonoscopy.
I can honestly say the diagnosis changed my life – everything changed!
The first few weeks on a gluten free diet were hard because I wasn’t sure what to eat. I was a Weetbix and salad sandwich kind of girl, and 15 years ago there weren’t many gluten free products on the market. But after a complete change in my wellness, I was determined to stick with it.
I started to feel better after a few weeks of gluten free dieting. After one month I had worked out ways to improve what I was eating, and felt incredible.
I noticed an increase in vitality, a boost in energy and I stopped getting so ill. I had colour in my cheeks and couldn’t believe how amazing my insides felt. No more cramping, distended belly or discomfort.
I left my role as a primary school teacher to return to university pursue a new career in nutrition and dietetics. I wanted to help other people like me feel amazing. I wanted to teach people that what we eat, especially gluten, makes an enormous impact on our health and wellbeing.”

For Further Help

If you have coeliac disease it is essential you visit an accredited practising dietitian (APD) who can evaluate what you are eating and teach you more about this auto-immune disorder. You can find a list of APDs in your local community on the Dietitians Association of Australia website, www.daa.asn.au.
The Coeliac Society of Australia is an invaluable resource for anyone with coeliac disease. Membership entitles you to access to information sessions, handouts covering ingredients and food labeling (including the Ingredient List booklet), recipe books, shopping tours, eating out, availability of gluten free products and advice on travel. The society provides a regular magazine and support groups, and will make it easier to cope with coeliac disease and gluten free diets.
This article first appeared on 12WBT.com.au.

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Recipe: Beauty Blend Smoothie

This nutritious and delicious smoothie provides a great big blast of complexion-friendly nutrients—Vitamins C and E, Beta Carotene, Selenium and Omega 3 fats.

Ingredients

• 2 cold oranges, peeled and cut into sections.
• 1/2 chopped mango, cold
• 1/2 cup sliced frozen (unsweetened) strawberries
• 1 medium carrot, peeled, shredded
• 1/2 cup plain, non-fat yogurt, chilled
• 2 tablespoons wheat germ
• 2 tablespoons ground flaxseed
• 1 tablespoon fresh lemon juice
• 1 tablespoon granulated sugar

Preparation

Place all ingredients in a blender or food processor and blend until smooth. This recipe serves two.
 
 

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Myth 1: If I’m not a size 8 – 12, I’m fat.

For starters, of course being overweight is not that black and white. Everybody is different and a great way to get in touch with your ideal weight is to get in touch with your individual constitution. The ancient art of Ayurveda can help, as can a consultation with a registered nutritionist. Meanwhile, the Body Mass Indicator is a better way of telling you whether you’re carrying too much weight for your height and age, than whether fashionable clothes off the rack fit you.
The main indicator that you’re a healthy weight is that you have plenty of energy and can easily get around and enjoy life.

Myth 2: When you lose weight you will value yourself more.

This is a distortion of the truth, says psychologist Laura A. Lees, Psy.D, CEDS. “The fact is that you will not lose weight until you value yourself more.”
Our core values drive our unconscious motivations. When we feel good about ourselves on a core level, our behaviour changes automatically. With a bit of work and TLC (perhaps even therapy) we can leave addictions and self-destructive habits behind for behaviour that heals, corrects, improves, builds, and rebuilds. When we value ourselves, we take care of ourselves, and the truth is you are every bit as valuable now as you would be at any weight.

Myth 3: Don’t eat a big meal after 7pm.

It’s true that you’re not burning mountains of calories while lying on your back; but you are using energy to breathe and dream and heal and stay warm and digest food during your sleep.
Studies have repeatedly found that it makes no difference what time of day you eat your largest meal. Over eating (eating more than your body needs) at breakfast, lunch or dinner is what leads to weight gain.
Tip: Don’t overfill your plate. Your brain is wired from lean cave man times to eat what’s in front of you, just in case it runs away. Your eyes may be too big for your stomach, but your brain won’t know the difference, triggering hunger hormones even when you’ve had your fill. Out of sight is out of mind, eventually.

Myth 4: Carbs are bad.

While Hollywood stars starve themselves of delicious pastas and bread for short-term weight loss, the truth is that carbohydrates are no more fattening in moderation than proteins or vegetables, says nutritionist Michelle Chevalley-Hedge.
In fact, carbs are the body’s preferred energy source, and the only source of energy for your ever-hungry brain.
Rule of thumb: stick close to nature. Complex carbohydrates from whole grains, vegetables, fruit, and beans all have a place in a healthy diet and will help you feel fuller for longer. Avoid processed sugar (refined carbs) altogether – sugar addicts will be amazed how fast the weight drops away.

Myth 5: If I exercise a lot I can eat whatever I want.

While exercise tones and strengthens your body, converting fats into muscle, it is not going to help if you keep chugging beer and wine and downing sweets and fatty foods to excess.
Research from the American College of Sports Medicine shows us that exercise without a diet change leads to a less than 3 per cent decrease in total body weight. Even if you managed an extra hour of walking or jogging per day — it would only keep off half a kilo. Over-exercising is also tiring and makes you hungrier.
Bottom line: To lose weight, eat less and exercise more.

Myth 6: Aerobic workouts are the best fat burners.

Aerobic exercise burns more energy than weights training in the short term. It’s great for cardio-respiratory fitness, increasing energy, strength and endurance. However, as a long term weight-control strategy, resistance or weight training is the key.
The muscle tissue damaged during training needs energy to repair — so you’ll burn kilojoules even after exercising. Weight training increases muscle mass, which boosts your metabolism.
Also, the body clings to fat and burns muscle when underfed, so weight training prevents muscle tissue loss when you’re hungry. A combination of aerobic exercise and resistance training will give you amazing results.

Myth 7: Strength training makes you bulky.

While it’s true that stretch workouts like yoga and swimming will elongate your muscles, pumping weights does not necessarily make them chunky. Muscle size is determined by genetics and hormone production; and most women don’t have the potential to develop bulging biceps.
Increasing muscle mass will actually keep your weight down. Muscles burn calories, so the more muscle you have, the more fat you burn. Not only that, weight training makes your muscles taught and tight so you will be slimmer, even if you weigh the same.

Myth 8: Spot reduction training is all I need to do.

Will a thousand crunches per day get rid of your spare tyre? They might tone your abs but unfortunately, you don’t get to choose where the fat goes from. The place where the weight goes on first is the last place it will cling to.
On the plus side, if you do a good workout you’ll lose weight all over.

Myth 9: After 30 your metabolism slows down.

This myth is widespread, but it’s no excuse to stop taking care of yourself! Research studies have shown that the decrease in metabolism with age is primarily due to a loss of muscle tissue.
Muscle tissue can be lost through crash dieting, and a lack of strength training — all the more reason to grab some weights and work some resistance training into your routine. To build your strength gradually, start with lower intensity pilates exercises that utilise your own body weight as resistance.

Myth 10: Myth Slow and steady wins the race.

Permanent, long-term weight loss is about establishing good habits. But, controversially, dropping a dress size in a month will boost your morale and may help you keep the weight off.
In a 2010 University of Florida study, researchers analysed data on 262 middle-aged women who were struggling with obesity. Those who shed weight fast reported a larger overall weight loss and greater longer-term success.
We’re not recommending a crash diet. The fastest way to lose a few extra kilos is to get yourself a training schedule and drop those nasty little habits — packet of chips here, chocolate bar there, a few too many drinks, driving to the shops when you could easily walk, soft drinks instead of water, greasy takeaway… you know the ones. Ditch them today and lighten your load.
This article first appeared on ninemsn.com.au

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Save yourself, save the world

The largest epidemiological study ever conducted (the China-Oxford-Cornell study) found that vegetarians and vegans have superior immune function and are far less likely to get diabetes, weight problems, high blood pressure, heart disease, breast cancer or osteoporosis. They also have more stamina.
What’s more, eating local and vegetarian saves more land, energy and water than any other green choice you can make. Sustainable eating is what this is all about.
“Nothing will benefit human health and increase chances for survival of life on earth as much as the evolution to a vegetarian diet.” — Albert Einstein.

I love animals

Who doesn’t? In 2009 I started campaigning against animal cruelty. Eating meat made me a hypocrite. So, I stopped eating red meat and chicken as a month-long experiment. I didn’t think I’d last — omnivorous foodie that I was. But I got through a month and kept going.
“Now I can look at you in peace; I don’t eat you anymore.” — Franz Kafka

I don’t need meat

It’s a balancing act. I eventually got a blood test and some professional advice, and by taking iron with vitamin C (instead of iron alone), and upping the vitamin B, I got all my energy back. Now I know I can do it! I feel lighter and younger. My skin is clear. When I eat the right vegies, legumes and nuts I don’t even need supplements. I’m a pasta girl, maybe we can work on some new recipes together.
“To become vegetarian is to step into the stream which leads to nirvana.” — Buddha

What will people say?

Just tell them it’s a health choice. With all the fad diets around today, a vegetarian diet is pretty easy to adopt. There are fabulous vego restaurants, websites, cookbooks and great options in all conscious restaurants. If they want to make an issue out of it, you can ask, “Why do you still eat meat?”
“My refusing to eat flesh occasioned an inconveniency, and I was frequently chided for my singularity, but with this lighter repast I made the greater progress, for greater clearness of head and quicker comprehension.” — Benjamin Franklin
Post Script: It’s now five years since I wrote this article and I haven’t eaten chicken or red meat again, but I do eat the occasional locally caught fish. I have a few vegan friends and some vegetarians and some meat eaters and some pescatarians and some raw foodies. To each his own, I say, but do what you can.
This article first appeared on aww.com.au.

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Quiz: What is your Ayurvedic body type?

Your body shape

• V: Thin and slender
• P: Medium and muscular
• K: Broad and stout

Your weight

• V: Light
• P: Moderate
• K: Heavy

Your eyes

• V: Small, active and dark eyes
• P: Blue or green with a penetrating gaze
• K: Large, round and pleasant; blue or brown in colour

Your skin

• V: Dry, rough and thin
• P: Oily, sensitive, prone to irritations
• K: Thick, moist, pale and cool

Your body temperature

• V: Cold hands and feet, preferring warm and cosy environment
• P: Hands and feet are warm and cool environment is preferred
• K: Adaptable to all temperatures but dislikes cold humid days

Your hair

• V: Dark, dry, brittle and frizzy
• P: Fair and fine with a tendency of premature greying
• K: Thick, oily and lustrous

Musculature

• V: Thin muscles and prominent joints, veins and tendons
• P: Loose and flexible joints with good muscle development
• K: Joints are large and strong with big bones

Your sleep patterns

• V: Light and is easily disturbed
• P: Sound with vivid dreams
• K: Usually deep and long

Your nature

• V: Enthusiastic but with a tendency towards nervousness and worry
• P: Purposeful and intense with a strong convincing ability
• K: Calm and stable

Your intellect

• V: Quick intellect with good short-term memory
• P: Strong intellect with a tendency towards anger and irritability
• K: Excellent memory with a tendency towards inactivity

Are you a vata, pitta or kapha?

Mostly V: you are a vata
Helen’s diagnosis: Vata is the mobile force of air and ether and is the most creative, artistic and philosophical of the doshas. Vatas are quick to learn, and easily distracted and bored. They are like delicate flowers, highly attuned to the senses and easily unbalanced by excess of any kind. Treat them with loving gentle kindness and they will be friends for life.
Balancing vata dosha

• Keep warm
• Eat warm, moist cooked foods and warming spices
• Keep calm
• Keep a regular routine
• Get plenty of rest
• Avoid cold, frozen, or raw foods
• Avoid extreme cold
• Do gentle exercise such as yoga and tai chi

Mostly P: you are a pitta
Helen’s diagnosis: Pittas are the warriors of the doshas. With their keen intellect and driven competitive nature they are in their element working as politicians, lawyers and are the corporate A types. If you want to get a job done, put a pitta to work on it. But take care not to get too hot under the collar as they may turn into the raging bull with all that heat!
Balancing pitta dosha

• Avoid excessive heat
• Eat cooling, non-spicy foods
• Avoid excessive oil
• Pitta people should do a medium amount of exercise and only during the coolest time of day
• Avoid excessive steam
• Limit salt intake

Mostly K: you are a kapha
Helen’s diagnosis: Kaphas are the most docile, nurturing and robust of the doshas. They love nothing more than to lie on the sofa surrounded by soft cushions, beautiful scents and all their favourite things. Being comfortable is what’s important to them. They can be hard to motivate and get going, but once they are up and running they are the most enduring and loving of the doshas.
Balancing kapha dosha

• Get plenty of vigorous and stimulating exercise like bush walking or dancing
• Vary your routine
• Get off the sofa and go outdoors
• Avoid heavy foods
• Avoid fatty, oily foods
• Keep active
• Eat light meals
• Avoid excessive dairy
• Avoid daytime naps
• Avoid iced foods and drinks

A therapist such as Helen can accurately pinpoint your dosha with a quick physical check, including tongue and pulse assessment, and recommend lifestyle changes to balance your doshas and cure everything from coeliac disease to chronic fatigue and skin disorders. Try it for yourself.

This article first appeared on aww.com.au.

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How to walk the fine line?

You need a strategy – alcohol is everywhere and your mates are so “generous” with shouting another round. Download a drink tracking app, buy a breathalyzer to keep in your car, and most importantly, plan ahead.
1. Let go of wanting to get smashed.
Just let it go. You know why.
2. Eat first
Save yourself cash, inebriation and calories by eating healthily at home before you go out and not grabbing a kebab at the end of the night.
3. Don’t drink so much
Have one drink per hour (you remember the RTA man).
4. Don’t go by rounds
Go by how you feel. If you’re on a nice buzz, stay with that, and when your constitutionally blessed friends go to the bar, ask for a water and not “nothing” so you don’t get the third degree. Ok you will still get the third degree. Combat with “I don’t know what I feel like, I might go up in a sec.” If you’re drinking wine, don’t let waiters or friends top up your glass. Finish what you have first.
5. Drink nicer wines, spirits or beers.
If you learn to appreciate the finer things, you’ll be far less interested in guzzling them.
6. Don’t drink to feel better, drink to feel even better.
As alcohol is a depressant, it won’t cheer you up at the end of the day. Go out tomorrow and have pizza and a DVD tonight.
7. Stay hydrated.
Drink water as you go, or drink your white wine with soda water as a spritzer. If you have hit it a little hard, rehydrate with coconut water, gastrolyte or hydrolyte before bed.

Low alcohol drink suggestions

Cocktails
Ask your bar tender which cocktails are lowest in alcohol. It’s easy to make your own low alcohol cocktails, like a fruity sangria, or a healthy and hydrating Pina Colada with real coconut water, fresh pineapple juice and Bacardi.
Beers
Light beers are lighter on alcohol, with less than 3%. 4% and upwards is normal.
Wines
13 per cent alcohol is normal, so look for lower. Most cool climate varieties are lower in alcohol. Some reds are higher, such as Barossa reds, because they’re warm climate wines and the grapes ripen quicker and produce more alcohol. Lighter styles such as white wines, Moscato, Rose and lighter reds are lower in alcohol. Most French wines are around 12 per cent. Italian Pinot Grigio is delicious and also light in alcohol. Early picked grapes produce lower alcohol and lower calorie wines, but they are also less complex in flavour. They’re fine for summer drinking. Look for Lindermans Early Harvest, McWIlliams Balance (Weight Watchers Approved), Preece, Trentham Estate Two Thirds, Nine Below, Brown Brothers Moscato and Omni Light Sparklings.

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