Why carbs are my best friend (and should be yours too!)

I feel sorry for the poor little carbohydrates. All they want to do is fuel our bodies by forming part of yummy meals, yet they keep getting crucified on all angles by anti-carb groups. Carbs make you fat, they say; carbs are just sugar and sugar is bad, they say; carbs didn’t exist in caveman times so we shouldn’t eat them, they say. But I’m here to tell you that carbs have countless benefits (if you choose the right ones) and it’s about time we started showing them the respect they deserve!

The importance of carbohydrates

Carbohydrates get broken down in the body to glucose, which is the fuel of choice of the brain, as opposed to fat or protein (think about trying to get your car to run on diesel when it actually needs unleaded petrol- not so efficient hey?). This glucose provides us with the energy needed to go to run a race, lift weights in the gym, scream our lungs out at a concert or just make it through a seemingly never-ending work day. It gives us the concentration to get through a whole day at school or uni and actually remember anything we were taught.

More than that, carbs come with fibre and a whole host of vitamins and minerals depending on exactly what they are. Which brings me too…

Bread is not the enemy!

What are carbohydrates?

It always surprises me the amount of people who don’t really know what carbohydrates are. They’re bread, pasta and potatoes right? Well actually they’re a lot more than that. Foods are a complex mix of macronutrients (like carbohydrates, protein and fat) and micronutrients (like vitamins and minerals for example calcium and iron). Carbohydrates are a macronutrient found in most foods, but in the largest quantities in breads, cereals, rice, pasta, flour, starchy vegetables like potato and corn, beans, legumes and lentils, dairy foods such as milk and yoghurt, and all fruits (fresh and dried).

I like to refer to the two types of carbohydrates: simple and complex. Simple carbohydrates are things like white bread and rice, cereals like rice puffs and corn based flakes, cakes, pastries, lollies and table sugar. Complex carbohydrates are things like grainy breads, brown rice and pasta, barley, quinoa and other grains, chickpeas and lentils. And of course our dairy foods and fruits have a whole host of benefits too.

Yes, everything in this bowl is a carbohydrate: the
cereal, the milk and the fruit!

Benefits for weight loss

Studies show that people who eat 2-3 serves of wholegrain a day (see below for what this equates to in food) are more likely to:

• Be a healthy weight
• Be in a healthy waist circumference range
• Have less body fat

Now why is this? Well wholegrains are the complex carbs I was talking about earlier and these foods tend to have a lower glycaemic index (or GI) meaning that they release glucose into your bloodstream more slowly keeping your blood sugar levels stable (which is important for diabetics) and helping you stay fuller for longer. One theory is that if you are feeling fuller for longer from wholegrains, then you’re less likely to overeat and to crave junk foods because you're already feeling satisfied.

Another theory, and one that relates to why low-carbohydrate diets are sustainable, is that as a society we are surrounded by carbs as many of our commonly consumed dishes contain them. Think spag bol, roast chook with potatoes, breakfast cereal or toast and the humble sandwich. When we tell ourselves we can’t have carbs, we have to turn down a lot of foods which can make us feel like we’re missing out, which certainly doesn’t help to form a healthy, long-term eating plan.

"Carbohydrates, in particular wholegrains, are associated with lower weights, longer lives and reduced risks of several diseases."

More benefits of carbs

Wholegrains also reduce the risk of developing diabetes, heart disease, stroke and some cancers. Numerous studies have shown wholegrains to reduce cognitive decline, in particular the onset of disease such as dementia and Alzheimer’s disease. Large long-term studies have also found that just 1-2 serves of wholegrains can reduce mortality rates by 20-25% (i.e. help you live longer!). They also promote a healthy gut by providing the full range of fibres (soluble, insoluble and beta-glucan).

So how much should you eat to reap the benefits?

The Australian Dietary Guidelines recommend adults eat 4-6 serves of grain foods. One serve is equivalent to:

This table was taken from the Australian Dietary Guidelines website:
www.eatforhealth.gov.au 

This may sound like a lot, but considering most people eat more than a ¼ C of muesli or ½ C of pasta in one sitting (measure it next time you serve yours up and you will be surprised!), you really only need to eat grains 2-3 times a day and you’re sorted! A bowl of cereal for breakfast, sandwich for lunch, and some rice or pasta with dinner and you’ve met your target!

But remember, always choose wholegrain versions!

Vietnamese Chicken Pho (chicken noodle soup)

I travelled to Vietnam around this time last year with a couple of girlfriends and absolutely loved it. Beautiful landscapes, lovely people, rich history and deliciously simple food. In truth, it's the food I missed most, and more specifically the traditional dish Pho (pronounced half-way between 'fuh' and 'fur'). This rice noodle and vegetable broth is commonly a breakfast food, but eaten at any time throughout the day. Made with beef, chicken or tofu, it is delicious any way and you definitely cannot serve it without bean sprouts! Don't be put off by the large number of ingredients, this is a very simple dish, warming (which is great coming into the cooler months) and filling too!

Pho

400g sliced chicken breast

1L reduced salt chicken stock

2 ½ C water

3 tsp reduced salt soy sauce

1 Tbsp fish sauce

2 Tbsp lime juice (equivalent to ½ a lime)

3 tsp minced ginger

2 tsp minced garlic

1 carrot, sliced thinly

½ C green beans, cut into 3cm long pieces

½ C mushrooms, sliced

½ bunch broccolini, sliced into 3cm long pieces (or broccoli)

2 C baby spinach

200g packet flat stick rice noodles

To serve:

1 C bean sprouts

1 spring onion, chopped

¼ C mint leaves

Hoisin sauce (roughly 1 tsp per person)

Fresh or minced chilli (amount as per liking)

Lime wedges

1.     Add stock, water, soy sauce, fish sauce, lime juice, ginger and garlic to a large saucepan and bring to the boil.

2.     Add chicken and cook, covered, for 10 minutes or until cooked. Remove chicken and keep hot.

3.     Place carrot, beans, mushrooms, broccolini and rice noodles into the boiling stock mixture. Cook for 5 minutes or until just cooked. Reduce heat, add baby spinach and return chicken to saucepan, stirring until spinach is wilted and chicken is heated through again.

4.     Divide amongst 4-5 bowls and top each with bean sprouts, spring onion and mint.

5.     Allow everyone to add their own hoisin sauce, chilli and lime juice to their liking.

Serves 4-5

Lifting the Lid on Protein Powder

Protein powders are all the rage at the moment, considered ‘vital’ amongst the gym crowd and anyone who’s trying to bulk up. I will admit that I’ve always been skeptical of any product whose major selling point is that it contains large quantities of a macronutrient that already exists in large quantities in many nutritious and delicious foods. So I thought I’d help bust some myths and provide some quality evidence-based advice on bulking up.

What can I eat to help me gain muscle?

“Protein ≠ muscle!”

While food and nutrients can ASSIST in promoting muscle gain, the main thing that contributes to muscle growth is resistance training. Protein ≠ muscle! It’s not quite that simple.  For muscle growth you will need:

• A good resistance workout plan
• Adequate energy to put your body into ‘positive energy balance’ so the extra energy consumed can be used to help rebuild and repair muscle that was ‘damaged’ while training (the process of breaking down muscle then repairing it so it’s bigger than before is how you get muscle growth)
•  Adequate carbohydrates. Carbohydrate is the body’s preferred fuel source (which is very important for athletes to ensure peak performance, and for anyone to be able to get through training). It also stimulates the production of the hormone insulin, which promotes the body’s uptake of amino acids from protein (i.e. lets protein do its job and re-build muscle after training). So all that protein you’re consuming will be doing little good if you’re not eating enough carbohydrates.
• Adequate quality protein, such as from meat, dairy and eggs, before training to prevent your body having to dig into its muscle stores for energy and after training to allow your body to start re-building the muscle
• Timing is crucial. As you have read, both carbohydrates and protein are important before and after training. Make sure you eat something both carb- and protein-rich 30 minutes to 1 hour before training and 20-30 minutes after training.
• And of course a wholesome healthy diet full of variety and plenty of fruit and vegetables to provide you with the recommended vitamins and minerals to keep your body running at it’s peak.

“Carbohydrates stimulate the production of the hormone insulin, which promotes the body’s uptake of amino acids from protein.”

 

Oh, my, no. This is not OK. It does not work like that!

How much protein do I need for optimal muscle growth?

The exact quantity depends on the extent on your exercise and your weight goals. It can range from 50-100% more than the average population (from 0.8-1.8g/kg body weight/day). However, it’s important to note that most Australians (with the exception of some elderly people and some people with diets that are of limited variety) are already consuming this much protein and certainly meet the recommended dietary intakes with no problem whatsoever.

To gain muscle mass you need to ensure you are consuming enough total energy as energy needs increase with an increase in the amount of exercise you do (where energy is used up by the body), and for most people, increasing their total consumption of foods often involves an increase in protein purely because it is one of the major macronutrients present in common foods.

Studies have shown that any more than 2g/kg/day of protein will have no additional benefits and excess protein can in fact be harmful, especially if you have pre-existing kidney problems (as it can accelerate kidney disease) and risk factors for heart problems (as too much dietary protein often comes with extra saturated fat, and excess protein will just be stored as body fat). Be careful too that you are drinking plenty of water as too much protein can act as a diuretic (dehydrate you). And, of course, it’s expensive!

Aim for good quality protein which is rich in the amino acid leucine (such as meat, dairy, eggs and whey) as this has been found to be the best at stimulating muscle growth after training.

Note: This is also the position of the Australian Institute of Sport and I think they know what they’re talking about!

And just a side note boys- girls don't find this attractive!

Ok, so I know what I have to eat around workout times, but what about the rest of the day?

Muscle growth continues for a period of up to 24-48 hours post-workout so make sure all meals & snacks after working out (as well as before) contain quality protein and carbohydrates to see the best results.

Limit fat (particularly saturated fat) around training times as it can make you lethargic and decrease performance.

How do I gain muscle and lose fat at the same time?

It’s often difficult to increase muscle while decreasing fat as increases in muscle require a positive energy balance (ie consuming more energy than your body is using so it can get used in muscle growth) whereas fat loss requires a negative energy balance (ie consuming less energy than your body is using so it can dig into it’s fat stores and burn them off). While you may think your body can just use its fat stores to help you gain muscle, fat is quite ineffective when it comes to delivering a rapidly available fuel source to the muscle (as it is slow to metabolise) meaning it can delay muscle growth rather than promote it.

So the short answer is it’s best to focus on one goal at a time, but this doesn’t mean you can’t start to eat more healthily while trying to gain muscle.

 Ok, ok but what about the protein powder??

Alright, it’s important to note that protein powder is NOT NECESSARY to achieve muscle growth, as adequate protein can be gained from food sources for the majority of the population (including athletes). HOWEVER, there are some benefits to consuming protein in powder form. So I have written up a list of the pros and cons:

Pros:

- Convenient- portable and doesn’t need to be refrigerated

- Liquid form (when made up) may be helpful for those who find they have little appetite immediately after a workout

- Can be a good way to consume additional protein and energy in a person with high energy requirements without having to eat large volumes of food

Cons:

- Can displace other nutrient rich foods, especially carbohydrates

- Often contain little carbohydrates, which are necessary in combination with protein to enhance muscle growth

- Can be expensive

- Makes it easier to consume more protein than your body requires which has no additional benefits and can be harmful for some people

“600mL of reduced fat milk provides the perfect combination of protein and carbohydrates and studies have shown it to be just as effective in aiding muscle growth after exercise and it is a much cheaper option!”

But if you do choose to buy protein powders, here are some tips:

• Whey protein derived protein powders offer more benefits
• Buy a powder which also contains a moderate amount of carbohydrate or combine a protein shake with a carbohydrate rich snack 

• For more advice on the types of protein- and carbohydrate-rich foods you should be consuming throughout the day, and the ideal amounts for you, see an Accredited Practising Dietitian! You can contact me through my Facebook page: www.facebook.com/thedieteticdegustation.   

Apple Cinnamon Crumble Muffins

Finally a muffin recipe that's high in fibre, low in fat and sugar, the perfect portion for a snack AND tastes delicious! (Well it is my own recipe, so...) But seriously, muffins are often given a bad rap by Dietitians as they tend to be jumbo-sized, offer very little nutritional value and punch above their weight by eating well into our daily kilojoule (or calorie) allowance. But home-baked goodies can make great snacks, and it helps that you know exactly what goes into them! No need to worry about preservatives or artificial anything and modifying it to suit the dietary requirements of a loved one is a lot easier.

With just 450kJ (107cal) and 1g of fat per muffin, but plenty of sweet satisfaction, say good-bye to 3:30-itis! 

Apple Cinnamon Crumble Muffins

I like my apple diced, but if you don't like big bits of
apple, you could always grate it in.

2 C wholemeal self-raising flour

2 tsp cinnamon

¼ C brown sugar

½ C (1 tub) apple puree

1 egg, beaten

¾ C skim milk

3 Tbsp plain reduced-fat yoghurt

2 medium apples, peeled, cored and diced (roughly 1-1.5cm cubes)

Crumble topping:

3 Tbsp rolled oats

1.5 Tbsp crumbed walnuts

1 Tbsp brown sugar

1 tsp cinnamon

½ Tbsp linseed

1. Combine crumble toppings in a small bowl. Set aside.
2. Combine dry ingredients. Add wet ingredients and mix until just combined.
3. Pour into paper-lined muffin tins until ¾ full and sprinkle with crumble topping.
4. Bake at 200°C for 25-30mins or until golden brown and a skewer comes out clean.

      Makes 16 muffins.

Join the rest of Australia and get behind Healthy Weight Week!

With Healthy Weight Week fast approaching I thought I'd take a look at some of the first steps to take if you're trying to lose weight. So what is Healthy Weight Week? It's an initiative by the Dietitian's Association of Australia (DAA) to increase awareness of the importance of enjoying a healthy weight and lifestyle. Running from the 17th-23rd February, there are many events happening around the country, run by Dietitians. For more info and plenty of great tips and resources check out their website here.

But first things first: what is a Dietitian?

A Dietitian has undertaken a university degree to study nutrition science but also supervised professional practice in the areas of clinical nutrition, community programs and food service management as well as a research component. Dietetics is a specialised field of nutrition and allows us to work in hospitals or the community undertaking client-centred care to plan appropriate diets based on individual needs, wants and capabilities. 

An Accredited Practising Dietitian is recognised by the DAA and will tailor an advice and an eating plan to your goals and lifestyle. We support and motivate you to make the changes you need to make and work with you on what you feel you can realistically achieve. To find out more about Dietitians and APDs, check out the DAA website here.

So what's the big deal with being a healthy weight?

We know that nearly 2 in 3 Australian adults and 1 in 4 Australian children are overweight or obese (based on the Australian Health Service; see ABS 2012) and that unfortunately, these statistics just keep rising.

Obesity isn't just the result of how many kilojoules (or calories) you consume, or how rarely you go to the gym. There are so many causes and it could be that one or all of these have contributed to your weight gain:

• Genetics- your genes can make you more susceptible to gaining weight
• Metabolism- how well your body converts food into energy
• Nutrition- what and how much you eat. Remember, not all foods are equal when it comes to nutrients or kilojoule content, or how well your body will use or store it.
• Exercise- the energy you use when exercising comes from the food you eat. Eat more than you need and you won't be able to use it all up so it will get converted to fat as storage.
• Psychology- there is a huge behavioural influence on what and how much you eat. Think emotional eating, peer pressure, the media and strange looks when you turn down cake at a birthday party!
• Social surroundings- we live in an 'obesogenic society' meaning all around us are cues encouraging us to gain weight: fast food chains around every corner, supermarkets open 24/7, sedentary day jobs and a lack of safe bike or walking paths in your neighbourhood.
• Lifestyle- think not enough sleep, too much alcohol or eating at all hours of the day and night which alters our body clock and can affect our digestion and metabolism.

While how much you eat is a large factor in how much
you'll weigh, there are many other causes of obesity.

What's the worst thing that will happen if I keep doing what I'm doing?

Obesity is a lifestyle disease and a risk factor for many other diseases and health problems such as:

• Shorter life expectancy- overweight and obese people have a 50-100% increased risk of dying before their time.
• Type 2 Diabetes
• Heart Disease
• Some types of cancer (such as breast, uterine, colon, etc)
• Digestive disorders (such as reflux)
• Breathing and sleep difficulties
• Problems with fertility
• Psychological issues including social isolation or depression

What about day-to-day life? Normal daily activities become difficult as you will find it hard to move and become short-of-breath and tired easily, you may have to rethink how you get places as seats on public transport become too small and you may need to hire someone to help you shower and go to the toilet and make a sandwich as it all becomes too difficult for you. Sound like a good life? I didn't think so.

You may have to rethink how you get places as seats on public transport
become too small... Sound like a good life? I didn't think so."

Convinced? Ready to change? OK here's what you do now...

Worried you'll be tempted by that cafe you always drive past on your way to work? Remove the temptation and change your route to work.

1. Make some nutrition and exercise goals and make sure you share them with friends or family so you'll hold yourself accountable. You'll need specific strategies to help you achieve these, such as switch to reduced-fat dairy and cut takeaway from three times a week to once a week. These should be small and simple to begin with and you can build on them once you've achieved them. For more ideas of goals see my blog post called 'small changes that can add up to a big difference to your weight'.
2. Think about some of the barriers that might make it difficult for you to achieve those goals and come up with solutions so you're ready when these problems arise. 
3. Start with a baseline of your health so you'll be able to really see the changes when they happen! Take a before photo, step on the scales, measure your waist circumference with a tape measure and visit the doctor to get your blood pressure, cholesterol, and glucose levels checked.
4. Keep a food and exercise diary, recording what and how much you eat and when, as well as what exercise you do, for how long and when (this could also include household chores).
5. Book an appointment with a Dietitian who can give you specific weight loss advice and show you which changes will make the most impact on your weight.

Chilli-Lime Chicken with Minted Quinoa and Asian Greens

Here's another meal idea to add to the collection. The combination of chilli and lime is a great one, which I adapted from an Australian Healthy Food Guide Magazine recipe. But I think teaming it with minted quinoa definitely adds a whole other dimension! Never cooked with quinoa before? Well now's the time to start. With three times the fibre of brown rice and a complete protein source (not to mention a whole host of vitamins and minerals), this low G.I., gluten-free grain has truly earned the 'superfood' title it's been given. For this recipe I served it hot, but it is just as good cold in salads. So make extra quinoa for your lunches!

Chilli-Lime Chicken with Minted Quinoa and Asian Greens

2 long red chillies, deseeded and chopped finely, OR 3-4 tsp minced chilli

4 Tbsp lime juice

2 Tbsp fish sauce

4 tsp grated fresh ginger (or equivalent minced)

2 tsp castor sugar

500g chicken breast, diced into large chunks

~8 wooden skewers, soaked in water for 1-2hours (so they don't burn)

1 C quinoa

1.5C water

Small handful mint leaves, finely chopped (approx. 2-3Tbsp)

4C Asian greens (I used bok choy, broccolini and green beans, but you could also use zucchini or spinach if you had those handy, or any other green veg)

Lime wedges

I used tri-coloured quinoa but any colour will do!

1. Place chilli, lime juice, fish sauce, ginger and sugar in a shallow (non-metallic) bowl, stirring to dissolve sugar. Add marinade to the chicken, stir to coat and set aside (in the fridge) for at least 10mins (I usually leave it for around 1 hour). 
2. Meanwhile, rinse quinoa in a fine mesh strainer under running water to remove the bitter outer coating (you can also pre-soak in hot water for 15mins before rinsing but this is optional). Add quinoa to a medium saucepan with 1.5C water. Bring to the boil then reduce heat and simmer with the lid on for 10-15minutes or until all the liquid is absorbed. Let stand for 5mins before fluffing with a fork and stirring though mint. Keep hot.
3. Thread chicken onto pre-soaked wooden skewers and cook on a BBQ or grill pan on medium-high until cooked through.
4. Meanwhile, stir-fry the green veggies in a large fry-pan until just cooked (you could also steam these). Squeeze one of the lime wedges over the greens.
5. Serve skewers with quinoa, greens and extra lime wedges 

      Serves 4-5

Your guide to embarrassing tummy troubles

Do you suffer from embarrassing tummy troubles like bloating, wind and constipation? Don’t worry you’re not alone. Most people suffer some kind of gastro-intestinal (GI) issue at one point or another in their life. The problem starts when the issue lasts for more than a few days, comes back again and again and interferes with your day-to-day life. So how do you know when your tummy trouble moves out of the normal zone? I've put together a simple trouble-shooting guide for common tummy niggles.

So what’s normal?

Feeling bloating or having a full feeling after:

• You’ve just eaten a large meal or drunk a large volume of fluid
• You’ve eaten really fast and not chewed your food properly
• You subconsciously swallow air while eating, often use a straw when drinking or drink a lot of 'fizzy' drinks
• You’ve just eaten a meal high in fibre-rich legumes, fruit, vegetables or grains that your body isn’t used to

Passing wind or gas:

• Anywhere between 2-30 times a day
• More than usual when you’ve eaten lots of ‘windy’ vegetables like onions, cabbage, broccoli or beans and legumes
• Or when you’ve been eating lots of processed, fatty, sugary or spicy foods or excessive alcohol

What about bowel habits?

• Going to the toilet anywhere from 1-2 times per day to once every 3-4 days. Everyone is different and has their own ‘normal’
• Not going to the toilet quite as often as your usual amount if you’ve:    
• Not drunk enough water
• Or not eaten enough fruit, veg, legumes or grainy foods

There are many other causes of tummy troubles that may not be related to diet. Studies have shown a complicated interaction between our brain and our gut meaning emotions can impact on GI function, as well as hormones. Stress, menstruation and medications can all play a part.

 

Putting your cutlery down between mouthfuls can help
to ensure you don't rush your meal as this can lead
to pain and bloating.

Take control of your gut

Here are some tips to try if you want to do stop feeling embarrassed wearing tight clothes and take back control of your GI system!

• Eat regular meals and don’t overeat
• Eat slowly and chew your food well
• Make sure you’re drinking enough fluid each day (aim for 6-8 glasses) and limit alcohol and caffeine
• Eat a healthy diet with plenty of fruit and vegetables, lean meats, reduced fat dairy, wholegrain breads and cereals, legumes and nuts
• Increase fibre intake slowly to prevent exacerbating symptoms
• Ensure you’re getting a mix of the 3 types of fibre: soluble (found in fruit, veg, oats, legumes), insoluble (found in wholegrain bread, cereal, rice & pasta, nuts & veg) and resistant starch (found in cooked then cooled potato and rice and firm bananas)
• Exercise can also help keep your bowels moving

Experiment with beans, lentils and pulses to add extra
fibre to your day!

When to seek more advice

• Abdominal or tummy pain that is associated with a change in bowel habit
• Mucousy or bloody poos
• Significant straining, pain or urgency to go to the toilet
• You haven’t been to the toilet or have had difficulty going to the toilet for 2 weeks or more
• You have a family history of bowel cancer

 A doctor can help rule out Inflammatory Bowel Disease (IBD) and bowel cancer. A dietitian can help manage symptoms of Irritable Bowel Syndrome (IBS) or food intolerances and determine your food triggers with more specific and individualised advice.

Useful Links

Find out exactly how much fibre you need, and how much you’re getting, with the Kellogg’s All-Bran fibre calculator here or the Kellogg’s All-Bran fibre tracker app available from the app store.

Find out more out bowel conditions such as IBD and IBS, how the GI system works and possible causes for your GI symptoms at the Gut Foundation website here. 

Find an Accredited Practising Dietitian near you on the Dietitian’s Association of Australia (DAA) website here. 

Baked beans are infamous for their ability to increase
wind, but don't blame the humble bean! As long as you
increase fibre in your diet slowly, along with plenty
of fluids, you shouldn't have a problem!