Diabetes: Can it be prevented?
Aus September 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
Diabetes is a serious health condition suffered by approximately one million Australians and for which there is no cure. Poorly managed or undiagnosed diabetes can lead to other health disorders and complications, such as heart attack, stroke, blindness and amputation.
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Eat and play
Aus August 2012
with Miriam Ruthenberg
BSc. Nutrition, BSc. Health Promotion)
Good diet and optimal sporting performance go hand in hand. Whether you are a weekend warrior, a competing athlete or a daily exerciser, a nutritionally adequate diet is essential in helping you be your sporting best.
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What does the “Use By” date mean?
Aus July 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
You may have wondered exactly what the ‘use by’ and ‘best before’ dates mean on food products.
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Time for a cuppa?
Aus June 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
Many of us enjoy a cup of tea to start the day, or perhaps at the end of a long day of work. So what are the benefits of drinking different types of tea?
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Fruit & veg : tried them all?
Aus May 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
When was the last time you explored the fruit & veg aisles at your local supermarket? We all know that eating plenty of fruits and vegetables is important for good health, so why not try something new?
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The case for chocolate
Aus April 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
Each Easter, the stores are filled with chocolate in its various forms, a tradition that may not be as bad for you as you think.
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Antioxidants and your health
Aus March 2012
with Miriam Ruthenberg
BSc. Nutrition, BSc. Health Promotion)
Many of you will be familiar with the concept of antioxidants and the role they play in our bodies. Many people use them as a reason for indulging in a daily glass of wine! So what are antioxidants, and what role do they play in your health?
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Eat well, study well
Aus February 2012
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
For many students, commencing university opens up new avenues of independence, but managing the demands of study while still having a healthy lifestyle can prove very difficult to balance.
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Eat cheap and healthy according to the seasons
Aus December 2011
with Miriam Ruthenberg
(BSc. Nutrition, BSc. Health Promotion)
The arrival of each new season not only brings a change in weather — it also heralds a change in the fresh fruits and vegetables available from the supermarket.
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WHAT IS COELIAC DISEASE?
Aus November 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Coeliac disease (pronounced seel-ee-ak) is a medical condition where-by the gluten component of wheat causes a reaction that damages the lining of the bowel wall, especially in the upper small intestine. Undiagnosed and untreated coeliac disease can lead to deficiencies in a variety of nutrients.
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Why your body loves legumes
Aus October 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Legumes (also known as pulses) are an important part of a healthy diet — and they’re not just for vegetarians.
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Good fat or bad fat?
Aus September 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
You may have wondered if you are getting enough “good” fat in your diet and avoiding too much “bad” fat, or even which fats are good or bad for you. The truth is that although fat has developed a bad name over the years (especially in our current obesity epidemic climate), fat is actually an essential nutrient.
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How safe is your food?
Aus August 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Many of us will experience an episode of food poisoning at some point. Food poisoning is frequently caused by bacteria from food that has been poorly handled, stored or cooked — even when the food looks, tastes and smells normal.
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Try oats
Aus July 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Oats are one of natures wonder foods and Australia is one of the top oat producers in the world. You may have never thought about the humble oat, but it is a great value little grain!
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Getting off to a healthy start
Aus June 2011
with Miriam Thyer(BSc. Nutrition, BSc. Health Promotion)
Starting the day with a filling and healthy breakfast is highly beneficial to our health. Breakfast is a time to re-fuel our bodies (break the fast) with vitamins, minerals and energy for the busy day ahead. It is a meal that none of us should go without!
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Eating for a healthy heart
Aus May 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Unfortunately many Australians do not enjoy good heart health. Cardiovascular disease kills more Australians than any other disease group. Over the last decade, the prevalence of these diseases has increased by nearly 20%.
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Chocolate anyone?
Aus April 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
At Easter time there is an eye-watering array of chocolate products available — from chocolate bunnies to different varieties of eggs, and if you are feeling patriotic — there is an Easter Bilby! You need not feel too guilty about indulging once in a while — here are a few home truths about chocolate that may surprise you.
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Feeding your baby
Aus March 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
This month we will continue
by looking at some of the other points to remember about nutrition as your
child grows and develops towards one year of age.
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Feeding your baby — introducing solids
Aus February 2011
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
From birth until six months of age, breast-milk will provide all of the nutrients a baby needs to grow and develop. It is recommended that babies are exclusively breastfed for six months, at which point solids can be introduced.
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Christmas on a budget
Aus December 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Christmas is wonderful time to spend with family and friends, and through good planning and food budgeting you can avoid a post-Christmas money hang-over.
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Folate — an important nutrient for women
Aus November 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Folate is a vitamin that all women of child-bearing age
should be aware of. Folate is crucial for the healthy development of babies in early pregnancy.
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Healthy eating for the older person
Aus October 2010
with Miriam Thyer(BSc. Nutrition, BSc. Health Promotion)
‘Old age’ is a very loose term these days.
However regardless of how old or young you feel, it is important to be aware
of your changing nutrition needs as you age
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Crunch&Sip® Nutritional principles for everyone
Aus September 2010
with Miriam Thyer(BSc. Nutrition, BSc. Health Promotion)
Crunch&Sip® is a highly successful nutrition program that has been around in WA schools for
several years now. The program involves the scheduling of a set break in the day for students to
‘re-fuel’ by crunching on some fresh fruit or vegetables and sipping on some water.
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What’s cool about Calcium ?
Aus August 2010
with Miriam Thyer(BSc. Nutrition, BSc. Health Promotion)
Calcium is an essential nutrient necessary for a healthy skeleton. Most importantly getting enough
calcium in the diet is important for men and women, and throughout the whole lifespan.
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Peak exercise performance
Aus July 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Whether you are an aspiring athlete, a casual exerciser or a weekend warrior, a healthy diet is essential for ensuring peak sporting performance.
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Healthy eating for women
Aus June 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Being a woman means facing a few extra nutrition challenges, especially during periods of change, such as puberty, pregnancy or breastfeeding.
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Morning Tea Time
Aus May 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
We all enjoy a spot of morning tea; whether it’s an elaborate pot of tea with scones, jam and cream or an on-the-go take-away coffee and biscuit, a mid-morning snack is often needed to give us an energy boost and get us through the busy morning.
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Facts on fish
Aus April 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
With so many benefits from eating fish, it really should be part of a regular
healthy diet. This is because fish is low in fat, high in protein and is an
excellent source of
omega 3 fatty acids, a type of poly-unsaturated fat found in plant and marine
foods.
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A sensible approach to healthy eating
Aus March 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
We all know that a healthy diet is important for our health now and in the future. However, with the amount of nutrition information available — from ‘Biggest Loser’ to a huge range of weight-loss programs and even the food manufacturers themselves — it would be quite normal to be a little confused and mislead.
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Food — play and learn!
Aus February 2010
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
As another school year kicks off, you may find yourself struggling to occupy your little ones. You may find it helpful to know that even from a very early age, babies and toddlers can learn lots in the kitchen.
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Healthy Entertaining
Aus December 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Summertime is certainly a popular time of year for parties — Christmas,
New years, pool parties and end-of-year celebrations. It’s great to enjoy this time with
family and friends — however the food and drink available on these occasions may not be very healthy.
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Get those walking shoes on
Aus November 2009
with Miriam Thyer (BSc. Nutrition, BSc. Health Promotion)
Walking is an activity that many Australians enjoy — particularly getting outside and enjoying the lovely scenery and weather we are so blessed with. Health experts recommend 30 minutes of daily physical activity for adults to enjoy good health. Here are some interesting facts about walking:
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Healthy eating for your child
Aus October 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Childhood is full of changes: the start of school, making new friends, playing sports and developmental changes. And in order to strive in each area of life, children need a well balanced and healthy diet.
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It’s Fruit ‘n’ Veg Month — lets celebrate!
Aus September 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Why do we have a national celebration of fruit and vegetables every September? Because they have enormous health benefits!
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Osteoporosis: Could you be at risk?
Aus August 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Osteoporosis is a condition whereby bones lose their internal scaffolding structure, become
fragile and fracture more easily. Osteoporosis greatly reduces the quality of life of the sufferer, because it
is accompanied by pain, weakness, changes in posture, loss of independence and even premature death.
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Pass the salt?
Aus July 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
The most common association made between salt and nutrition is a negative one. However, salt in the right amounts is necessary for normal body functions. We all need the right amount of salt to have normal blood, blood pressure and nerve and muscle functions. The key is not having too much!
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Bowel cancer — reducing your risk
Aus June 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Diagnosed in over 13,000 Australians annually, bowel cancer develops from small growths called polyps in the colon or rectum — both part of your gastrointestinal (GI) tract, which removes and processes nutrients from food and helps pass waste material out of the body. Not all polyps develop into cancer and it it is also one of the most curable cancers if detected early.
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How to shop smart and eat well
Aus May 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Mother’s Day is a great time to reflect on the diverse and vital
role that mothers play in the running of our households. Much of the time,
Mum is responsible for the purchase and preparation of the majority of family meals.
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Staying healthy during the cold winter months
Aus April 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
As the first of the cooler weather starts to descend upon us, it is tempting to let some of our better lifestyle habits slip away with the long, warm summer days. But, it doesn’t have to be that way — there are plenty of ways to still achieve a healthy diet and sufficient exercise, even when the skies turn grey!
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Travelling actively?
Aus March 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
There are two main things that our bodies need (‘the big two’) to be fit and healthy: a healthy diet and exercise. In previous issues, I have discussed various nutrition issues and how to eat a healthy diet throughout life, now we turn to exercise.
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Feeding your toddler - Avoiding ‘the terrible twos’
Aus February 2009
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
The toddler years — roughly from around 24 months to four years of age — is an exciting time of change as each little baby develops into a little person. In this period, a nutritious diet is vital for their healthy development, and there are some special challenges to this.
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Enjoy a healthy holiday season
Aus December 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
With the warm weather and holiday season upon us, this is a good time to enjoy some healthy seasonal foods and embrace a healthy diet.
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Nutrition for Teens Part Two
Aus November 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
In the last issue, I discussed some of the reasons why adolescents may indulge in poor eating habits, as well as some of the things that parents can do to encourage and facilitate a healthier diet in their teens.
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Nutrition for Teens Part One
Aus October 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Whilst all parents want their teenagers to eat well and be healthy,
the health of many adolescents is being compromised through poor eating habits.
A recent Australian study of 12 to 15 year olds found
only a third of those surveyed ate what was considered a ‘balanced diet’.
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Breast milk - Giving your baby the best start
Aus September 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
For new born infants, breastmilk is considered the ‘gold standard’ for providing all the nutrients a baby needs to grow and develop.
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Are you looking after your kidneys?
Aus August 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Our kidneys are absolutely essential for life!
Without our kidneys, we would die very quickly. Indeed,
when our kidneys are not functioning properly, this can make you very
sick.
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Trans fats - fact or fiction
Aus June 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
You may have heard of ‘Trans Fats’ before — either in the media or on food packaging. But what exactly are Trans Fats? Where do they come from and what role do they play in our diet and the food supply?
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Diabetes: Can it be prevented?
Aus May 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
Diabetes is a serious health condition suffered by approximately one million Australians and for which there is no cure. Poorly managed or undiagnosed diabetes can lead to other health disorders and complications, such as heart attack, stroke, blindness and amputation.
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After-school snacks — a chance for dietary downfall or victory!
Aus April 2008
with Miriam Thyer
(BSc. Nutrition, BSc. Health Promotion)
With the school year well and truly underway, you are probably all too familiar with the ‘Mum, I’m hungry!’ catch-cry as kids arrive home from the long, energy sapping day at school.
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Eating for healthy eyes
Aus March 2008
with Miriam Thyer — Nutritionist and Health promotion officer
For many of us, our eyesight is something we take for granted, and when it comes to protecting our eyes, we usually only think of outside influences. However, nutrition and other lifestyle factors can play a key role in maintaining healthy eyes and vision.
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Staying hydrated during summer
Aus February 2008
with Miriam Thyer — Nutritionist and Health promotion officer
We all know it is important to stay hydrated during the warm summer months. But what can happen to our bodies if we are insufficiently hydrated, and what is the best way to keep ourselves hydrated during both normal daily activities and exercise?
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Eating for a healthy mouth
Aus December 2007
with Miriam Thyer — Nutritionist and Health promotion officer
We all start life with a healthy mouth — and it pays to keep it that way by eating and drinking a healthy diet.
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Vegetarian eating
Aus July 2007
with Miriam Thyer — Nutritionist and Health promotion officer
Many Australians choose to follow a vegetarian diet for ethical, religious or cultural reasons. Following a vegetarian diet encompasses more than just avoiding meat...
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Filling up on fibre
Aus March 2007
with Miriam Thyer
If you have ever been unfortunate enough to suffer from constipation, you may have wondered if you were not eating enough fibre in your diet. If so, you were on the right track — lack of dietary fibre is a major cause of this problem.
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