Debbie Lindsay - Dietitian

The 7th of April is WORLD HEALTH DAY. The theme this year is Our Planet, Our Health.

Ultimately, we are responsible for the health of our planet and environment. Small changes can make a difference - so start with little things like recycling, using less plastic packaging when buying food, planting a small vegetable garden for home use, using a reusable bottle (glass) for drinking water etc.

When it comes to our own health - we are also responsible for making better choices. Make a conscious effort to eat less processed food - cook more at home and avoid take-away meals. Eat vegetables every day and try to reduce your intake of salt and alcohol....simple things that we all know we should be doing, but sometimes we just don't do them.

It's what we do consistently, most of the time that has the biggest impact on our health. So implementing consistent good habits on a daily basis can have a really positive effect on your long term health and wellbeing:
Good quality sleep
Regular exercise
2 litres of water
Less sugar and sugary foods
More veggies
Moderate portions of meat and animal proteins
Less Salt
Less alcohol

Happy World Health Day!

HOW CAN I REDUCE MY SALT INTAKE?
Retraining your taste buds to food with less salt can take time - but keep going and you will soon adjust.

Create flavour using:
garlic
onions
pepper
chilli
dried spices
fresh ginger, tumeric and lemon grass
fresh and dried herbs
lemon juice and lemon rind
lime juice and rind
curry powders and blends
flavoured and different types of vinegars
honey
home made stocks
home made pesto - coriander, basil, sundried tomato, roasted red pepper
sun dried tomatoes
Get creative and try different combinations to find what works for you.

Cooking food well can add lot of flavour - reduce sauces to intensify flavour, get some caramelization going on meat and chicken for added umami flavour.
Roast garlic adds a rich, intense flavour to meat dishes, sauces and pasta.
Some products come in a lower sodium variation e.g. low sodium soy sauce.
Read labels and be alert for these healthier options.
When looking at products on the shelves look for items that contain less than 600mg of sodium per serving.
Eat more fresh and unprocessed foods - vegetables, fruit, fresh dairy, eggs, fresh meat and chicken, frozen and unprocessed fish, unrefined starches and grains and home cooked legumes like lentils, chickpeas and dried beans.

WORLD SALT AWARENESS WEEK (4-11 MARCH 2022)
This week the world is observing World Salt Awareness Week. The aim is to increase awareness of the effects of excess consumption of table salt and salt used in processed foods on our health.

Many of us have developed a "salty tooth" and find it difficult to eat a meal without added salt. We often add large amounts of salt when cooking our meals and still add extra salt before we even taste our food at the table. We rely on the use of sauces, stocks, gravy and soup powders and processed meats to add flavour to our meals - all of which are high in salt.

Excess consumption of salt and salty foods can harm our health and is directly linked to high blood pressure, cardiovascular disease, kidney disease, osteoporosis and stomach cancer.

We are advised to eat less than a teaspoon of salt a day. If you eat a lot of processed and packaged foods you will often be consuming more than this, before you even start adding it when cooking or at the table.

See if you can work on reducing your salt consumption from now on - your health depends on it.

ITS WORLD KIDNEY DAY
The theme of World Kidney Day this year is Kidney Health For All. The aim is to create awareness that everyone needs to take care of their kidneys to help people understand the diet and lifestyle factors that put their kidneys at risk of damage.
What increases your risk of kidney disease?
1. Uncontrolled high blood pressure - get your BP checked regularly and start medication or improve your lifestyle to help control your BP.
2. Being overweight or obese - this increases your chances of developing high BP. Work on reducing your weight by eating more healthily and exercising regularly,
3. Consumption of sweetened and sugary beverages like fizzy drinks, fruit juices, cordials and other sugary drinks (e.g. flavoured milk, sports drinks and flavoured water). Avoid these drinks and drink at least 2 litres of fresh water daily.
4. Excess consumption of alcohol - excess alcohol intake and binge drinking can cause your BP to spike which is dangerous for your kidneys.
5. Excess salt consumption - adding too much salt when cooking or at the table as well as eating too many processed foods can increase your BP and places strain on the kidneys. Reduce your salt intake by using herbs, spices, lemon juice, chilli and pepper to flavour your food.
6. Excess intake of animal foods - this increases the "acid load" in the kidneys which strains them and can result in kidney damage. Eat small servings of meat, chicken, fish and dairy and try to include more legumes and other sources of plant protein in your diet every day.
7. Smoking - smoking increases your risk of kidney disease by affecting blood circulation and increasing blood pressure.

Take care of your kidneys - they work hard to clear waste products from your blood and have many other important functions. Have regular health checks to keep an eye on your kidney function.

WORLD OBESITY DAY - EVERYBODY NEEDS TO ACT
It's World Obesity Day, where we recognize the condition of obesity and it's risks. Obesity is a major health crisis, affecting nearly one in six adults worldwide. People with obesity are more likely to be hospitalised with COVID-19, and it is a risk factor for other health issues. People with obesity routinely face stigma and struggle to access support.

NUTS ABOUT NUTS
Tree nuts like almonds, pecans, macadamia, hazelnuts, pine nuts, pistachio and Brazil nuts are packed full of nutrients and health-giving properties. Each nut has a slightly different nutrient profile, but all are really good for you. Many of us give nuts a wide berth as they are high in calories and are considered fattening, however we know that people who include a small handful of nuts (30g) in their diet every day have less long term weight gain and a lower risk of obesity.

The fatty acids in nuts are good for your heart and blood vessels and the fibre they contain is good for your gut. Regular consumption of nuts can also reduce your risk of developing type 2 diabetes. So, eat a small serving (a flat handful is enough) every day as a snack or sprinkled over salads or vegetables for good health.

Try this recipe to add a little kick to your nutty snack:
EASY AND HEALTHY SPICED NUTS
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp hot curry powder
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp tumeric
1/4 tsp. cinnamon
1/4 tsp ground ginger
2 Tbsp. coconut oil or olive oil
2 cups raw nuts

Preheat the oven to 170 degrees and line a baking sheet with parchment paper.
Mix the spices with the oil and then add the nuts and toss in the spice mix until well coated.
Place the nuts on the baking sheet and spread to form a thin layer.
Bake in the oven for 15-20 minutes, stirring half way through.
Remove from the oven, cool and store in an airtight container.
Delicious!
Recipe from: www//:anoregoncottage.com

VITAL VEGGIES
With the emphasis on everything plant based, one of the easiest ways of increasing your intake of "plant-based foods" is just making an effort to fill half your plate with veggies at every meal. There is no need to buy specially marketed and manufactured plant based food items from the supermarket - just eat more veggies. How can you do this?

*Add some grilled tomato, ratatouille, spinach or mushrooms to your scrambled eggs or omelette in the morning
*Add some spinach, cucumber or celery to your smoothie for a green kick.
*Add a side salad to your regular lunchtime sandwich or just add some sliced tomato, cucumber, sliced peppers and carrot sticks for extra veggie goodness.
*Have a small bowl of veggie soup with your lunch or as a starter before your supper.
*Serve a salad with your bowl of pasta or spaghetti bolognaise.
*Serve salad or vegetables with your dinner EVERY night - no exceptions - even over weekends!
*Veggies don't need to be fancy - if time and energy are limited then keep it simple with steamed or boiled veg, quick stir fry veg, roast veg, a simple chopped salad or sliced raw veggies like peppers, baby corn, celery and cucumber.

Veggies are filling and very nutritious - so eating more veg means that you manage your calorie intake better. Choose a variety of veg of different colours and types for extra nutrition.

Homemade Multi-Seed Crackers

Try these healthy, high fibre, lower carb seed crackers with some hummus, garlic cream cheese or guacamole dip!

Homemade Multi-Seed Crackers Turn leftover brown rice and quinoa from dinner or meal-prepping into these delicious crispy crackers that are loaded with three good-for-you seeds--and create an everything-bagel flavor, without the bagel. The whole grains that make up this copycat cracker recipe add lots of fiber for a healthy sna...

Defeat Diabetes Sample Masterclass: Why we don't recommend calorie restrictions

A very informative video from Defeat Diabetes about the importance of eating nutrient dense whole foods and reducing carbohydrate intake in type 2 diabetes, which can help to push diabetes into remission and assist with weight loss.

Defeat Diabetes Sample Masterclass: Why we don't recommend calorie restrictions Defeat Diabetes dietitian Nicole Moore (Master Nutr. APD) explains why counting calories is not part of the Defeat Diabetes approach to eating. Start your fr...