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Hi <<First Name>>,

 In this issue of our newsletter that our dietitians have prepared to support your wellbeing:

  • Why you should break up your sitting time
  • Welcome to our new dietitian Sophie
  • Funky kitchen gadgets
  • How beets can take down the pressure
  • 4-bean summer salad recipe
  • Video blast – the best diet for a fatty liver

 

Sit Less & Live Longer

The benefits of physical activity are well recognised. You might already be aware that boosting your daily step count will help you:
  • burn more body fat
  • better regulate your appetite
  • improve your blood sugar
  • improve insulin sensitivity
  • increase levels of HDL (good) cholesterol
  • lower your blood pressure and,
  • strengthen your bones

However, more and more research is showing that spending less time sitting is also important and can independently reduce your risk of developing dangerous lifestyle diseases, such as obesity and type 2 diabetes, as well as add years to your life.

Sitting for extended periods has been identified as a novel risk factor for poor health.

A study published in the British Journal of Sports Medicine, reported “on average every single hour of TV viewed after the age of 25 reduces the viewer's life expectancy by 21.8 minutes". A harrowing statistic in our current culture of binge-watching TV shows on Netflix!

This finding is part of the ongoing investigations worldwide into how our increasingly sedentary lifestyle is affecting our health. With every new study the argument for moving more and sitting less is only strengthening.

Where did all the sitting come from?

Since about the 1950’s, subtle and progressive changes to our modern lifestyle have led us to sit more over the day (and night!). From technological advances e.g. TV, computers and smart devices, and the increased sitting in transit on the way to work due to urban sprawl - to washers and dryers and the ability to order anything right to our front door - we have become a world of sitters.

In fact, it is not uncommon for many people to clock up 9 to 11 hours of sitting time per day!

No Marathons Required

You may be thinking, great. But how can I fit in more exercise when I lead such a busy life? The good news is, no marathons are required.

Associate Professor David Dunstan and his colleagues at Melbourne's Baker IDI Heart and Diabetes Institute have been researching how much you need to move to avoid the negative changes at the cellular level triggered by prolonged sitting. Their studies have shown that by getting up every 20 minutes and strolling (nothing exertive) for just 2 minutes, this can lower your blood sugar levels by up to 30 %. You could pace while talking on the phone or get up and walk over to your colleagues desk, instead of sending them an email.

It is important to note – even if you are exercising regularly by hitting the gym for a high intensity workout or going for a planned 1 hour daily walk, it is still vital to break up your sitting time during the day. The health benefits of doing this are in addition to that from your planned physical activity or exercise events.

Get your butt moving

There are many easy ways to get moving more and break up your sitting time. A key is knowing what works for YOU and your lifestyle. Here a some of our suggestions to help get you started:
  • Drink more – make cups of tea and drink more water during the day. This will help you make more short trips the bathroom. Your kidneys will also thank you!
  • Commuter opportunities – consider all the opportunities you have to add more steps into your daily commute. For example, could you get off a stop earlier to increase your steps? Could you take the option to stand even if a seat is available?
  • Use a sit down/stand up desk – when working at your computer, switch frequently throughout the day from a sitting to standing position.
  • Laundry loads – put away loads as they come out of the dryer instead of doing them all in one go and/or hang each item individually after ironing so you make more trips to the wardrobe.
  • Talk and walk – as mentioned, get up and walk around when talking on the phone. A great one for home, as well as the office.
  • Eat local – if you plan to eat out, choose somewhere local that is in walking distance. Good to support local businesses too!
  • Batch cook – use your weekends to batch cook 2-3 recipes for the week. This means more steps around the kitchen and less sitting time overall.
  • Use ad breaks wisely – when you watch TV, get up during the ad breaks and walk around the house or perform small household chores that need doing. Remember only 2 mins makes a difference!
 
Quote
 
“Try to be a rainbow in someone’s cloud”

-Maya Angelou

Welcome Sophie Skalkos
 
We are thrilled to announce that Accredited Practising Dietitian and Credentialled Diabetes Educator, Sophie Skalkos, has joined our practice. Sophie has worked as head dietitian in private hospitals and at multiple specialist rooms in Melbourne. She has more than 20 years dietetic experience. She recently relocated back to Sydney and would love to help you with your nutrition goals for 2022. Read more about Sophie here: 
https://nwbc.com.au/clinic/meet.html

What’s Cooking Cookshop Announcement
 
We are currently working on the technicalities of hosting virtual cookshops.
Stay tuned and let us know of any ideas of how we could do this to benefit you more.

Food Matters – Kitchen Gadgets with Dr Sue Radd

Need some help in the kitchen to save time while you cook healthier meals? Here are a few ideas.

https://nwbc.com.au/columns/foodcolumn05_7.pdf

Food In Focus – Use More Beetroot & Take the Pressure Down

Love beets? Did you know they can lower your blood pressure? There are many ways to enjoy this amazing and medicinal vegetable. Watch this short TV segment and get inspired with Dr Sue Radd.

https://vimeo.com/78782106

Recipe – Four Bean Summer Salad

This hearty salad is full of flavour and super quick to make if you’re in a hurry for lunch. Double or triple the quantities if you want to share at a barbecue.

https://nwbc.com.au/resources/recipe_fourbeansalad.html

Video Blast – The Best Diet for Fatty Liver Disease Treatment

What are the three sources of fat in fatty liver disease? And how do you get rid of it? One of our favourite nutrition advocates, Dr Michael Greger from the US, reviews the science and shares some great evidence-based advice.

https://nutritionfacts.org/video/the-best-diet-for-fatty-liver-disease-treatment/
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