Top Ten Nutrition Tips for Yogis

November 11, 2016

1. Forget the detoxes and other fad diets. They rely on severe energy and food group restriction leading to nutritional inadequacy, as extreme fasting can cause protein and vitamin deficiencies and electrolyte imbalance. Focus on changing habits for the long term by focusing on healthy eating versus quick fixes.

2. Plan your meals and snacks based on the Australian Dietary Guidelines and Australian Guide to Healthy Eating. You might prefer three meals without snacks and smaller meals with mid meals, like morning and afternoon tea in between. Find what works for you and choose foods based on the food groups within your budget that you enjoy. Planning ahead is important for healthy eating and being mindful of portion size at meals also avoids overeating or eating unplanned discretionary foods.

3. Eat mindfully. Mindful eating uses mindfulness to develop a state of awareness of the body’s cravings, hunger and satiety cues. This approach to eating can help with your emotional and physical response to food, eating habits, food choice and portions to help with weight management.

4. Caution with portions. Pay attention to the amount of food and drink you are consuming. Awareness and managing portion sizes helps you enjoy your favourite foods in a healthy balanced way. Know what a serving size is for each of the food groups. As a guide, aim to fill half your plate with vegetables, one quarter with lean protein (meat, chicken, fish, eggs, legumes) and one quarter with carbohydrates (rice, pasta, noodle, potato).

5. Eat Breakfast. Start each day with a healthy breakfast!. Avoid skipping breakfast to ensure you get into the rhythm of having three main meals a day. This will help you manage your hunger and avoid getting over-hungry and overeating later in the day.

6. Snack right. Your meals including snacks should include a variety of foods from the five food groups. Unstructured snacking is more likely to lead to 'sometimes'/discretionary foods that are often high in saturated fat, added sugars, salt and kilojoules minus the nutrients and fibre. If you feel hungry between meals, try healthy snacks such as fruit, yoghurt, cheese, hard-boiled eggs or nuts. If you don’t feel hungry between meals, snacks are not essential.

7. Fluid flow. Optimise your hydration with fresh water. Swap alcohol and sugar-sweetened beverages with water to help you reduce excess kilojoules. Limiting caffeinated drinks may help with sleep and relaxation.

8. Get to bed. Getting less than 7 hours of sleep has been linked to increase in hunger and appetite, cravings for high carbohydrate, high kilojoule foods, weight gain and increased stress, as being tired and not getting enough sleep is likely to lead you to overeat and make unhealthy food choices. Aim for 8 hours of sleep each night.

9. Move your body. Get your daily dose of yoga to improve your energy levels, fitness, and mobility. Movement assists building muscle mass which results in an increased metabolic rate. Physical activity also improves your mood, helping you to cope better with the stressors of daily life.

10. Enjoy your commitment to yoga and healthy eating! Think of moving and eating well as a reward in itself. Be active and eat healthy everyday as a way of life.

[1] Queensland Government. Nutritional Education Materials Online. Weight Control Resources [Internet] Queensland Health; 2015. [cited 2016 August 3] Available from: https://www.health.qld.gov.au/nutrition/resources/wtmgt_hungerscale.pdf
[2] Eating Disorders Foundation of Australia. Mindful eating fact sheet. [Internet] 2014. [cited 2016 September 3] Available from: https://www.eatingdisorders.org.au/docman/fact-sheets/234-fact-sheet-mindful-eating
[3] Queensland Government. Nutritional Education Materials Online. Weight Control Resources. Caution with Portions. [Internet] Queensland Health; 2015. [cited 2016 August 3] Available from: https://www.health.qld.gov.au/nutrition/resources/wtmgt_portions.pdf

Snacking before and after Yoga

November 11, 2016

Your meals including snacks should include a variety of foods from the five food groups.

Unstructured snacking is more likely to lead to discretionary foods that are often high in saturated fat, added sugars, salt and kilojoules minus the nutrients and fibre.

Here are some pre- and post-yoga healthy snack ideas for energy, fibre, good fats, vitamins and minerals.

VEGETABLES

It is important to eat a variety of different colours and types of vegetables to provide you with many of the health promoting benefits including reducing the risk of cardiovascular disease and some cancers.

· ½ cob of corn

· ½ medium potato or other starchy vegetables (sweet potato, taro or cassava)

· 1 cup of raw vegetables cut into bite sized pieces

· Vegetable (corn/carrot/zucchini/ pumpkin) scones/muffins

· 1 bowl of salad using a combination of avocado, capsicum, red and spring onion, different lettuces, cucumbers, tomatoes, roasted pumpkin, capsicum, eggplant, sweet potato and canned vegetables like corn, bean mix and peas, baby beets, chickpeas. (no added salt varieties).

FRUIT

As with vegetables, choose a variety of seasonal fruits to increase your intake of nutrients and minerals to enhance your health.

Canned fruit and juices are also included in this food group but fresh is best as it provides more nutrients and fibre.

Try whole or sliced fresh fruit or snack sized packs of fruit in juice:

· 1 cup fresh/stewed/poached/grilled/frozen/diced/canned fruit

· 1 medium apple, banana, orange or pear

· 2 small apricots, kiwi fruits or plums

· 1 cup of mixed fruit salad

Or occasionally:

· 125ml (½ cup) fruit juice (no added sugar)

· 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

· Fruit set in jelly or in a fruit crumble with low fat yoghurt/custard/flummery or a dollop of low fat ricotta cheese.

GRAIN (CEREAL)

The nutrients provided by grains include carbohydrates for energy, protein, fibre and a wide range of vitamins and minerals including the B vitamins folate, thiamin, riboflavin, niacin, iron, vitamin E, zinc, magnesium and phosphorus.

Cereals and wholegrain foods can reduce the risk of developing heart disease, colon cancer, diabetes and diverticular disease. The high fibre in wholegrain cereals also assist in the maintenance of the digestive system and can help prevent constipation.

· 3 (35g) crispbreads or crackers with low-fat cheese

· 1 (60g) crumpet

· 1 small (35g) Wholegrain English muffin

· 1 slice (40g) wholegrain bread with thin spread nut spread

· 1/2 cup of fruit on top of cooked pikelet/scone with ricotta cheese and dusted with cinnamon

MEAT AND ALTERNATIVES

This food group provides a wide variety of nutrients including protein, iodine, iron, zinc, vitamins, especially B12, and essential fatty acids.

· 30g handful of nuts and/or seeds

· 30g peanut or almond butter or tahini or other nut or seed paste (no added salt) on wholegrain crispbread/toast

· 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas with green salad

· 2 large (120g) hard boiled eggs

MILK, YOGHURT, CHEESE AND ALTERNATIVES

Milk, cheese, yoghurt and their plant-based alternatives provide calcium in a readily absorbable and convenient form. They also have various health benefits and are a good source of many nutrients, including calcium, protein, iodine, vitamin A, vitamin D, riboflavin, vitamin B12 and zinc.

· 1 cup (250ml) fresh, UHT long life, powdered milk or buttermilk for cold or hot milk drinks, smoothies and coffees

· 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese or ricotta cheese on wholegrain bread

· ¾ cup (200g) yoghurt tub

· 100g almonds with skin

· 1 cup (250ml) soy, rice, nut milk or other cereal drink with added calcium

For more information of the Australian Dietary Guidelines and the five food groups and advice on how many serves of these food groups you need to consume everyday based on your age, gender and physical activity go to:

https://www.eatforhealth.gov.au/food-essentials/five-food-groups

Caffeine: Superfood or Superbad?

October 26, 2016

Coffee is the most consumed beverage in the world. A naturally derived compound, caffeine is found in coffee beans, tea leaves, cacao plants and nuts and seeds of numerous plants [1]. With a long history of use as a mild stimulant, caffeine is a common consumed in varying amounts from coffee, tea, cola and energy drinks, supplements and other caffeinated products [2].

Here’s the good and the bad on coffee and your health.

Good News First: Coffee Is A Hell Of A Drug

Caffeine influences the central nervous system and this is thought to benefit brain function, increase alertness and improve mood. Numerous studies are also suggesting a link in caffeine consumption and its protective qualities for brain function and correlation in the decrease likelihood of depression [4-6].

Caffeine may boost metabolism and promote fat loss, but these effects are likely to remain small over the long term [7,8]. Recent studies have investigated the benefit of consuming caffeinated beverages like coffee and tea in reducing the risk of heart disease and type 2 diabetes, although this appears to vary on the individual [9,10].

If A Little Bit Is Good Then A Lot Is Great Right?

Whilst not recommended for your evening yoga session, consuming a small amount of caffeine before exercise may improve exercise performance. The main performance benefits of caffeine appear to come from its influence on brain function, resulting in the reduced perception of effort and/or reduced perception of fatigue [3].

Individual responses to caffeine vary but typically doses in the range 1-3 mg caffeine per kg body weight are sufficient to provide its benefits and improve physical performance.

This is 60-180mg of caffeine for a 60kg yoga practitioner.

Recent research indicates that lower doses can provide similar performance benefits as the higher doses [3].

A standard cup of tea contains less than half the amount of caffeine of a typical cup of instant coffee - one cup of tea contains around 10-50mg of caffeine and a cup of instant coffee contains between 60-120mg per 250ml cup [2]. When served without milk or sugar, tea and coffee contain virtually no kilojoules.

Coffee Is Not For Everybody

Despite the benefits the potential negative effects of excessive caffeine intake must be considered, particularly in children and pregnant women.

Caffeine can have negative side effects in some people and in large doses, may experience:

Gastrointestinal upset
Anxiety, restlessness and over-arousal
Sleep disturbances
Increased heart rate and palpitations
Headaches and migraines
Impaired fine motor control

Whilst there is currently no recognised health-based guidance value for caffeine, Food Standards Australia New Zealand (FSANZ) recognizes the evidence of increased anxiety levels in children at doses of about 3 mg of caffeine per kilogram of bodyweight per day. The anxiety level for children aged 5-12 equates to a caffeine dose of 95 mg per day (approximately two cans of cola) and about 210 mg per day (approximately three cups of instant coffee) for adults [2,11].

The effects of coffee for each individual varies and growing evidence correlates an individual’s genetic makeup to the rate at which caffeine is metabolized [1].

“Slow” metabolisers of caffeine don’t process caffeine effectively and these people who are adversely affected by caffeine.

Others who get a boost after intake are considered “fast” metabolisers of caffeine.

The Price Of Coffee Isn’t Physical

Caffeine is not as ‘bad’ for the body as we had once believed, the evidence shows that it may be just the opposite. Whether coffee is good or bad for your health depends on how well you metabolize caffeine. Coffee does has a significant environmental and social impact with it’s high water usage and sometimes questionsable use of labour so there are ethical concerns outside the physical impact of coffee to consider.

[1] Heckman, M., Weil, J., & de Mejia, E. (2010). Caffeine (1, 3, 7-trimethylxanthine) in foods: A comprehensive review on consumption, functionality, safety, and regulatory matters. Journal of Food Science, 75(3), R77-R87. doi:10.1111/j.1750-3841.2010.01561.x
[2] Food Standards Australia New Zealand. Caffeine [internet] [cited 2016 Sep 2016]. Available from: http://www.foodstandards.gov.au/consumer/generalissues/Pages/Caffeine.aspx
[3] Sports Dietitians Australia. Caffeine [internet] [cited 2016 Sep 2016]. Available from: https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/
[4] Grosso, G., Micek, A., Castellano, S., Pajak, A., & Galvano, F. (2016). Coffee, tea, caffeine and risk of depression: A systematic review and dose–response meta‐analysis of observational studies. Molecular Nutrition & Food Research, 60(1), 223-234. doi:10.1002/mnfr.201500620
[5] Heatherley, S., Hayward, R., Seers, H., & Rogers, P. (2005). Cognitive and psychomotor performance, mood, and pressor effects of caffeine after 4, 6 and 8 h caffeine abstinence. Psychopharmacology, 178(4), 461-470. doi:10.1007/s00213-004-2159-9
[6] Carman, A., Dacks, P., Lane, R., Shineman, D., & Fillit, H. (2014). Current evidence for the use of coffee and caffeine to prevent age-related cognitive decline and alzheimer's disease. Journal of Nutrition Health & Aging, 18(4), 383-392. doi:10.1007/s12603-014-0021-7
[7] Rudelle, S., Ferruzzi, M. G., Cristiani, I., Moulin, J., Macé, K., Acheson, K. J., & Tappy, L. (2007). Effect of a thermogenic beverage on 24-hour energy metabolism in humans. Obesity, 15(2), 349-355. doi:10.1038/oby.2007.529
[8] Lopez-Garcia, E., Van Dam, R. M., Rajpathak, S., Willett, W. C., Manson, J. E., & Hu, F. B. (2006). Changes in caffeine intake and long-term weight change in men and women. American Journal of Clinical Nutrition, 83(3), 674-680.
[9] Wu, J., Ho, S. C., Zhou, C., Ling, W., Chen, W., Chen, Y., & Wang, C. (2009). Coffee consumption and risk of coronary heart diseases: A meta-analysis of 21 prospective cohort studies. International Journal of Cardiology, 137(3), 216-225. doi:10.1016/j.ijcard.2008.06.051
[10] Jiang, X., Zhang, D., & Jiang, W. (2014). Coffee and caffeine intake and incidence of type 2 diabetes mellitus: A meta-analysis of prospective studies. European Journal of Nutrition, 53(1), 25-38. doi:10.1007/s00394-013-0603-x
[11] Dietitians Association of Australia. Regulation of Caffeine in Foods. [internet] [cited 2016 Jul 2016]. Available from: http://daa.asn.au/wp-content/uploads/2013/10/DAA-submission-Caffeine-Options-Paper.pdf
[12] The Guardian. Sustainable Business. Water usage and coffee [internet] [cited 2016 Jul 2016]. Available from: https://www.theguardian.com/sustainable-business/water-use-coffee-sustainable-profitable

OMG I’m starving!! - Know Your Hunger Scale

October 10, 2016

Tuning into the body and understanding the stages of hunger and fullness is the most effective way to develop a healthy and sustainable approach to food. Mindful eating uses mindfulness to develop a state of awareness of the body’s cravings, hunger levels and satiety cues. This approach to eating can influence the emotional and physical response to food (aversion and cravings), eating behaviours (eating disorders and binge eating) and overall food intake providing a novel approach to aid weight management [1].

Feast or famine: find your sweet spot

Many people are not aware of what hunger or how fullness or satiety feels like.

Instead of a cycle of under or overfeeding or focussing on type of food, a conscious approach lets you instead practice mindful eating. When you use the ‘hunger level scale’ you can become aware of how hungry you really are and allow your true level of hunger to guide if and what you will eat to satiate that hunger.

Based on the following scale developed by the Queensland Government, it is recommended that to maintain your natural body weight, eat when you are hungry at the scale of 3 and stop when you are full. If we rate our fullness from a scale of 1 to 10, then we should aim for a scale of 6 [2].

By having regular meals through the day, the hunger level is maintained in the ideal zone and prevents hunger levels dropping below 3 which can lead to overeating of unhealthy food choices and reaching a 7 or more on the scale.

How Do I Know If I’m Hungry? I’m Either Full Or Starving

This simple mindful eating practice helps you get in touch with your level of hunger:

Set a quiet calm area where you can eat and turn off any distractions and technology.
Finding a comfortable seat, take a few deep breaths and rate your level of hunger before you eat. Use the hunger level scale to determine if you are hungry? If so, what level of hunger do you feel?
If you rate your hunger level at 6 or above, consider if there are other reasons besides hunger that are urging you to eat:
- Emotions
- Situation
- Environment/place
- Others
If there are other reasons besides hunger, pause and instead of eating engage in an alternate activity. This might include a short meditation or yoga sequence, going for a walk, calling a friend, running an errand or completing a small chore at home.

Listen To Your Body, Follow Your Own Appetite

Apply this simple practice to your day and don’t worry if you feel any resistance or agitation arise. Instead acknowledge your awareness and apply self-compassion to the process.

Learning to rate your hunger and fullness levels before, during and after your meals and snacks will not only enhance your practice of mindfulness but support your health and well being. Enjoy!

[1] Robinson, E., Aveyard, P., Daley, A., Jolly, K., Lewis, A., Lycett, D., & Higgs, S. (2013). Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. The American Journal of Clinical Nutrition, 97(4), 728–742. doi.org/10.3945/ajcn.112.045245

[2] Queensland Government. Nutritional Education Materials Online. Weight Control Resources [Internet] Queensland Health; 2015. [cited 2016 August 3] Available from: https://www.health.qld.gov.au/nutrition/resources/wtmgt_hungerscale.pdf

[3] Eating Disorders Foundation of Australia. Mindful eating fact sheet. [Internet] 2014. [cited 2016 September 3] Available from: https://www.eatingdisorders.org.au/docman/fact-sheets/234-fact-sheet-mindful-eating

The Dirt on Detoxing

September 25, 2016

As the weather warms up, detox diets are hugely popular and promise to rid the body of ‘toxins’ in a short amount of time to deliver amazing energy and weight loss. Here’s the dirt on detox diets.

Danger Detox! How To Be Safe

Rather than plotting to kill you with stockpiled toxins, human organs are pretty efficient and self cleaning. Human beings have kidneys, liver, gastrointestinal system, lungs and skin that play a role in the excretion of unwanted substances without chemical intervention. For healthy adults, the immune system removes and neutralizes toxic substances within hours after we have eaten them.

Detox diets are often very restrictive and rigid, removing whole food groups which can be dangerous, especially for children, adolescents, pregnant or breastfeeding women and older adults.

Starving? No I’m Detoxing Aren’t I?

Detox dieting often relies on severe energy restriction and can lead to nutritional inadequacy, as extreme fasting can cause protein and vitamin deficiencies and electrolyte imbalance. This places the detox dieter at risk of overdosing on diuretics, laxatives, supplements and even water.

Drastically cutting fuel to the body can cause:

Tiredness and fatigue
Aches and pains
Bowel and stomach upsets
Bad breath
Dizziness

These symptoms are often claimed to be signs of detoxification, in fact these are a common sign of low blood glucose levels or hypoglycemia when blood sugar levels decrease below normal levels often from starvation and restricting carbohydrate intake.

Cherish Your Body Every Day, Not Just On Detox Mode

The key to real energy and vitality is committing to a lifestyle of healthy eating and physical activity habits.

Excessive alcohol consumption and smoking along with a diet high in saturated and trans fats, refined processed food and drinks will leave you feeling tired and run down.

Eating a variety of nutritious foods from the five food groups combined with regular exercise will have you feeling better in the long term.

So Should I Detox Ever?

Currently there is no evidence to support the use of detox diets for toxin elimination or weight loss. A critical review assessing eight of the most popular detox diets, including long and short programs that recommend different combinations of fasting, supplements, food modification, and laxatives concluded there was no efficacy in their purported claims [1,2].

For more information on healthy eating check out the Australian Guide to Healthy Eating: https://www.eatforhealth.gov.au/guidelines/australian-guide-healthy-eating

[1] Klein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: A critical review of the evidence. Journal of Human Nutrition and Dietetics, 28(6), 675-686. doi:10.1111/jhn.12286
[2] Dietitians Association of Australia. I’m tired all the time. Should I try a detox diet? [internet] [cited 2016 Jul 2016]. Available from: http://daa.asn.au/for-the-public/smart-eating-for-you/frequently-asked-questions/im-tired-all-the-time-should-i-try-a-detox-diet/

The Yogi’s Guide to Eating Out Consciously

September 2, 2016

Yoga and the underpinning philosophy is more than an elaborate stretching routine: it is a practice. Whether you are stretching, meditating or eating the way of the yogi is to consciously be in the moment and not succumb to the push/pull of whims. This attitude can extend from the practice on the mat and personal eating habits to encompass an approach when moving through the world.

Convenience food and takeaway foods offer high energy, salt and saturated fat which can increase your risk of health risks like high blood pressure, and obesity. There is a dissonance to stuffing your gob with burgers in your fair trade yoga wear so instead of deprivation or fundamentalism conscious eating is about savouring the moment and choosing wisely for the short and long term.

CHOICE – Make healthy eating even easier by optimizing your choices

Choose a restaurant or takeaway establishment that you know has healthy options.
Look for vegetable-based meals and swap out chips or unhealthy sides with salads.
Opt for lean protein option such as lean meats, poultry and fish.
If you are vegan/vegetarian, choose plant-based sources of protein such as legumes, lentils, beans and tofu.

PORTIONS – Control your serve size

Choose the most appropriate size of meal such as a small entrée and one main meal instead of a three course meal.
If you are ordering takeaway foods which are high in saturated fat and salt such as deep fried chicken, chips, fatty meats and cheese, choose the smallest portion available.
Skip the offer to upsize a meal as this can lead to excess calories.
Omit extras such as fries, soft drinks and dessert options which are often calorie-dense and low in nutrients.
Avoid buffet-style restaurants and “all-you-can-eat” style dining which encourage you to overeat and increase your portions.
A healthy plate consists of ½ a plate of vegetables, ¼ of protein and ¼ of grain/cereals.
Ask for dressings, gravies and sauces on the side to control the serving.

COOKING METHODS – Know your cooking methods

Base your choice of meal on the cooking method used to prepare the dish and if you don’t know ask the restaurant.
Check the type of oil your food is cooked in and opt for healthier oils including olive, canola, sunflower or soybean oil.
Choose steamed or grilled foods versus fried, batter or crumbed which are usually higher in fat and salt.
Remove the skin and visible fat from cuts of meat to reduce the fat content of your meal.

ENJOY EATING OUT – Eat mindfully

Eat slowly and rest between each mouthful.
Pay attention to your hunger and satiety signals and stop eating when you feel full.

how to eat well and be social

Food is more than sustenance, it’s a shared cultural and social ritual which speaks to connection and nurture.

Conscious eating is a way to participate in all kinds of food experiences without focusing on deprivation but instead savouring the moment without chasing it.

[1] Dietitians Association of Australia. Fast Food and Takeaway [internet] [cited 2016 Jul 2016].
Available from http://daa.asn.au/?page_id=798
[2] Dietitians Association of Australia. What Takeaway Foods are Healthy? [internet] [cited 2016 Jul 2016]. Available from http://daa.asn.au/?page_id=305
[3] Queensland Government. Nutritional Education Materials Online. Weight Control Resources [Internet] Queensland Health; 2015. [cited 2016 August 3] Available from: https://www.health.qld.gov.au/nutrition/nemo_wtctrl.asp

The Yogi’s Guide to Healthy Plant-based Eating

August 26, 2016

Eating mostly plants is the basis of most health information but many believe excluding meat from our diet is unhealthy. If you’re considering going vegan, vegetarian, plant-based – the Australian Dietary Guidelines will help you plan a well-balanced diet to provide a wide variety of foods to meet nutritional needs for good health. Vegetarianism is strongly connected to the yogic principle of ‘ahimsa’ which is to do no harm.

Choosing to be vegetarian or vegan will do you no harm if you follow the Australian Dietary Guidelines. The guidelines provide the foundation for you to eat the right amount of nutrients by helping you choose foods from the five food groups for a healthy diet. They also provide through the Australian Guide to Healthy Eating, advice on how many serves of these food groups you need to consume everyday depending upon your age, gender and physical activity.