POST #1
3 TABLE SPOON OLIVE CAN MAKE YOU SLIM WITH BETTER FITNESS
Olive oil has long been touted as healthy – now
it’s also being credited with aiding weight loss and preventing cancer.
Liz Graham gets the good oil on the benefits of this golden elixir
This is the opinion of US nutritionist and associate professor of clinical medicine Dr Mary Flynn, who’s been studying the effects and health benefits of olive oil since the 1990s.
“The general body of research says that once you have two or more tablespoons a day, you’ll improve your blood pressure, your glucose levels and your good cholesterol,” Flynn says. “But I’ve found that the weight-loss effect comes into play at three tablespoons, so that’s what I recommend. It’s an amazing food – it does all these things that help your body, plus it tastes good.”
It’s important to note that when Flynn refers to “olive oil”, she’s talking about extra-virgin olive oil, otherwise known as EVOO. This highest quality version is made by simply cold pressing oil from the olive fruit, and has been found to have the most effect on heart health, which is likely due to it being richer in nutrients.
Secret weapon for weight loss
Consuming three tablespoons of EVOO isn’t enough to start shedding the kilos, Flynn says, explaining that the weight-loss effect kicks in when it’s combined with a healthy Mediterranean-style diet. This is rich in vegetables, fruit, legumes and whole grains, moderate in dairy and low in meat (about three serves of white meat or fish a week for women, and red meat only once or twice a month).“This way of eating essentially takes the calories you’d normally be consuming with meat and gives them to vegetables and olive oil,” she says.
Flynn proved the success of a diet that’s high in healthy fats in 2010 with a study of 44 women over 50 who’d become overweight during breast cancer treatment. Each woman trialled two eight-week diets: Flynn’s olive oil-based diet and a low-fat food plan as recommended by the US National Cancer Institute. Both diets were made up of 1500 calories a day.
After the 16 weeks, the average weight loss was 7kg, however, the women lost twice as much on the olive oil diet as the low-fat diet, and they also showed improved breast cancer biomarkers, lower triglycerides and higher levels of the “good” HDL cholesterol.
In addition, when the women were asked to choose the diet they preferred, all but one chose the olive oil diet as they found the food more appetising, accessible and affordable. The results of this study formed the basis of Flynn’s successful Pink Ribbon Diet, a weight-loss plan that’s aimed at lowering the risk of breast cancer.
While the benefits of being a healthy weight are particularly important to women who’ve had breast cancer (being overweight increases the risk of the cancer recurring), being overweight or obese also increases the risk of cancer and other illnesses generally. “I recommend this diet to everyone,” Flynn says.
Veg and olive oil: a perfect match
Flynn says the key to the success of the olive oil diet is to cook your vegetables in olive oil. There are two main reasons for this. The first is that carotenoids – the powerful antioxidants that give orange, yellow and red veg their colour and are also found in abundance in leafy greens – need fat to be absorbed. She also believes the nutrients in cruciferous veg such as broccoli and cabbage are better absorbed with oil, but that’s still yet to be conclusively proven.The second reason is arguably more important: Vegies taste better with olive oil, so people are likely to eat more. “My rule of thumb is one tablespoon of extra-virgin olive oil to one cup of veg,” Flynn says, adding that sautéing them or roasting are tasty options, plus these methods maintain much of their nutrient value. “Eating veg like this fills you up and stops you being hungry.” An added bonus, she says, is fibre from the veg also improves bowel regularity.
For anyone daunted by a diet of less meat and three cups daily of vegetables, Flynn advises: “Start by having three dinners a week where you combine vegetables, olive oil and some starch (potatoes or wholegrain pasta or rice). Then see if you can add some lunches in as well. The more you take in, the more benefit you’ll get.”
Did you know?
Eating olive oil may protect the skinExtra virgin olive oil contains squalene, which Flynn says is believed to help prevent skin cancer. “It’s thought to be the reason why people who [eat] lots of olive oil have less skin cancer,” she says.
A day on the olive oil diet
3 tbs extra-virgin olive oil (used in cooking or as a dressing)3 cups veg (at least)
2-3 serves fruit
6-7 serves starch (wholegrains where possible)
2 serves dairy (including eggs)
1/2 serve of white meat or fish (3 serves a week)
Based on The Pink Ribbon Diet: A Revolutionary New Weight Loss Plan to Lower Your Breast Cancer Risk by Dr Mary Flynn and Nancy Verde Barr (Da Capo Press)
POST #2
PROTEIN DIET FOR GREAT FITNESS
Include some form of protein in each meal as well as some snacks.
The recommended intake of protein is between 0.7 to 1.7 grams per kilogram of body weight depending on activity levels and whether or not you are pregnant. To get your recommended daily intake, have an omelette for breakfast or add 30 grams of vanilla protein powder to a smoothie. For lunch, have chicken or chickpeas with a sweet potato and coriander salad. For dinner, try a beef stir-fry or a soybean ragu. Always on the go? A protein shake is a convenient and nutritious way to increase your protein intake - but make sure you combine with an otherwise balanced diet.
Vegetarians are most at risk of health complications associated with low protein intake, simply because animal products contain the highest amounts of protein. While soybeans and quinoa are considered complete protein sources, as they contain all nine essential amino acids, other common plant sources of protein (such as chickpeas, lentils, nuts, seeds and rice) are incomplete proteins.
To get the most out of a vegetarian eating plan, you need to combine your plant sources. Mixing rice with legumes and seeds, for instance, will provide all the essential amino acids.
POST#3
PERFECT SOURCE FOR PROTEIN
This is one essential nutrient with the power to repair
The essentials
Accredited Practising Dietitian (APD) Sonya Stanley says, “A mix of animal- and plant-based protein is recommended. The best sources of protein are those which are lean and trimmed of visible fat.”Grains and seeds additionally deliver protein power. Even just a snack-size serve of something like SunRice’s Rice & Grain Squares, loaded with ingredients like quinoa or linseed, delivers 8.4 g of your daily protein needs.
Here’s Stanley’s APD list of favourite protein hits:
Lean meat
This is good news for the 56% of survey respondents who already identify as meat eaters who also eat vegetables. In other words, more than half of surveyed readers are already getting their protein from this top source. Lean red meats include beef, lamb, veal, pork, goat and, finally, kangaroo, which is naturally lean and delicious.Fish
Grilled fresh fish fillets are hard to beat – especially those delivering an Omega-3 boost at the same time, like salmon and sardines – but canned fish is a portable, affordable, ready-to-eat protein pack.Skinless poultry
Turkey isn’t only an option for Christmas Day. Skinless chicken and turkey are solid protein performers. Gobble, gobble.Eggs
Just step away from the frypan, people. Poached, boiled and scrambled eggs are all nutritionally superior to anything with the word ‘fry’ in it.Legumes
The fantastic versatility and nutritional virtuosity of the humble legume is finally gaining mainstream notice. Lentils, chickpeas, split peas and baked beans are all winners.Soy products
Thanks to much greater contemporary awareness of dairy intolerances, soy products including tofu are now readily available and getting better all the time. Don’t be shy – have a try.Nuts
Raw nuts are best, but tahini, almond butter and other nut or seed pastes all deliver protein. Just watch the serving size; fat content in nuts is high.Low-fat dairy products
Low-fat yoghurt, low-fat cheese and low-fat milk all offer protein as well as dairy’s better-known benefit, calcium. Great cheese is one of life’s simple pleasures – just keep tasting platters of full-fat varieties to a minimum.POST#4
WHAT IS SUPERFOOD???
Superfoods are types of foods which are thought to have a very high content of certain nutrients.
Typically these food sources are high in antioxidants and essential nutrients – nutrients our bodies can't produce. Since the term has been introduced, many companies have abused the label in order to promote their products, even though they don't live up to the claims. But there are foods that scientific studies show are particularly potent in their nutritional value.
The main health benefits of superfoods include:
- Helping to regulate metabolism and burn body fat.
- Protecting the organs from toxins.
- Lowering cholesterol and blood pressure.
- Preventing or reducing inflammation in the body.
- Preventing heart disease and cancer.
- Promoting digestive health.
No definitive list of superfoods exists, but some of those that appear frequently include:
- Oily fish, such as sardines and salmon – rich in omega 3 fatty acids.
- Tomatoes – high in lycopene.
- Olive oil – rich in antioxidants and good fats.
- Brazil nuts – high in selenium.
- Berries – high in antioxidants.
- Broccoli – high in antioxidants and a good source of folate.
- Beans – high in fibre and antioxidants.
- Natural yoghurt – contains good bacteria to fight bad bacteria.
- Soy – rich in protein and high in fibre.
- Tea, black or green – high in antioxidants.
What are antioxidants?
Antioxidants are substances in foods that neutralise free radicals. Free radicals are unstable molecules caused by oxidation in the human body and are linked to diseases such as cancer and heart disease. Antioxidants include vitamins A, C and E, beta-carotene, lycopene and minerals such as zinc, selenium and copper.
While many of the claims about the specific health benefits of antioxidants are still inconclusive, what is known is that eating lots of fruits and vegetables in general can help reduce your risk of certain diseases, including some cancers.
Superfoods do provide generous amounts of vitamins, minerals and fatty acids and offer slightly more protection against some health conditions than ordinary foods, but they are best included as part of a balanced diet. So rather than striving to just eat superfoods, it's better to simply aim for a minimum of five portions of whole fruits and vegetables per day. It's true that most superfoods contain the same nutrients as other natural foods but in higher quantities which means you don't require as much of them to get the benefits, but the simple message is: for good health, eat more fruit and vegetables, wholegrains and good carbohydrates and eat less animal protein and processed foods.
Find out more about Power Superfoods at www.powersuperfoods.com.au
POST#5
TOP TEN SUPERFOODS
For better health, try including these top ten superfoods in your diet.
Check out our Top 10 superfoods.
Broccoli
Broccoli contains large amounts of a number of powerful antioxidants as well as significant fibre, vitamin C and beta carotene.Walnuts
Walnuts are the nuts richest in long-chain polyunsaturated fats. Just 30g a day helps optimise cell wall composition, reduce cholesterol levels and boost intake of the vital plant forms of omega-3 fats.Lean red meat
Lean red meat is full of essential nutrients, including iron, zinc, vitamin B12 and protein. The average adult needs 100g of lean, red meat three to four times a week.Oysters
Oysters are one of the richest dietary sources of zinc, with just one providing an adult with almost their entire daily requirement. Oysters are also a rich source of iodine.Oats
Oats have one of the lowest GIs of all grains and a single serve each day provides you with a substantial amount of soluble fibre, which helps reduce blood cholesterol levels.Atlantic salmon
Atlantic salmon is one of the richest natural sources of omega-3 fats, the health benefits of which include reduced triglycerides and blood pressure. Aim for at least two serves every week.Red capsicum
Red capsicum is a rich source of carotenoids, the group of antioxidants that help regulate inflammatory pathways in the body, which in turn help prevent heart disease, cancer and stroke.Soy and linseed bread
Soy and linseed bread is low GI and also contains large amounts of the plant source of omega-3 fat.Eggs
Eggs are a good source of protein and contain up to 18 other nutrients, including vitamins B12 and D.Read our fact sheet on Superfoods.
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