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 Issue 75, January 2016 

Hello <<First Name>>,  

Happy New Year and welcome to the first edition for 2016. This month we look at:

  • Building the perfect lunchbox
  • Simple, summer low-GI meals and snacks
  • Tips to lose weight and keep it off for good
  • Gourmet salts – are they healthier or is it all hype?
  • Be Natural dry roasted legumes in our Product Review

Back to School Madness: Building the Perfect Lunchbox

It’s that time of year again when holidays are coming to a close and the school uniforms are being pulled back out of the closet. The dreaded drop-off and pick-up at the school gate looms, along with those crazy mornings of waking up the kids, getting them dressed and heading out the front door (on time!). But worst of all, the school lunches! What healthy foods can you feed your kids that they will actually want to eat?

Build the perfect lunchbox

As parents you want your child to be well nourished and have enough energy to concentrate at school as well as get through all their after-school activities without running out of fizz. The thought of packing a well balanced lunch can be daunting, but there are certain elements that are crucial to any lunchbox. There is a main lunch, a core snack, a piece of fruit, a drink and one “extra” snack (for active kids). Here are our simple steps to building the perfect lunchbox:

  1. Carbohydrates – choose low-GI carbs for longer lasting energy, for example wholegrain breads, barley wraps, Vita Wheat crisp breads, Basmati rice, wholemeal pasta, sweet potato or legumes.
  2. Lean protein – protein helps to fill little tummies. Try tuna, skinless chicken, leftover lean roast meat or low-fat cheese. Avoid fatty cuts and processed meats. There is now strong evidence that these contribute to bowel cancer.
  3. Fruit and veggies – to boost their intake of vitamins, minerals and fibre. Add salads to lunches and include at least one piece of fruit.
  4. Water – to keep hydrated! Avoid sugary fruit juices and cordials; these will just add sugar (and afternoon sugar crashes can be brutal on parents).

Top tips for back-to-school meals and snacks

  • Be creative! There is no use in providing a healthy lunch if it doesn’t get eaten. Try cutting sandwiches in different shapes or serving up fruit on a skewer. If it looks good it will be more enticing to your child.
  • Freeze a water bottle for summer! That way the drink will still be cold when the bell rings for lunch.
  • Avoid perishable foods in hot weather e.g. fish, meat and dairy. Invest in a cooler lunchbox or ice pack if these are your child’s favourites.
  • Wash and dry salad vegetables well to avoid soggy sandwiches and wraps.
  • Be prepared! Pre-pack what you can the night before to save time in the morning.
  • Remember to include utensils like forks or spoons when required. Food will be less likely to end up on clothes and it saves you laundry time.

Keeping lunches SAFE

Our summer climate is the perfect breeding ground for bacteria, especially between the time of your child leaving home in the morning and eating lunch around midday. Lunch box safety is important for preventing foodborne illness. Parents should be aware of a few healthy practices that might just save your child from becoming unwell:

  • Wash your hands well before preparing any meal/snack for your child’s lunchbox and encourage them to do the same before eating.
  • Foods prepared the night before, such as sandwiches, can be frozen to prevent spoiling.
  • Use a well insulated lunchbox, ideally with a cool pack inside.
  • Perishable foods such as dairy, eggs and meats should be included with caution. Only pack these foods in a freezer lunch box and do not pack immediately after cooking, allow foods to cool down in the fridge first.
  • Encourage your child to keep their bags (and therefore lunchboxes) in a cool place and away from direct sunlight.


“We can make a commitment to promote vegetables and fruits and whole grains on every part of every menu. We can make portion sizes smaller and emphasize quality over quantity. And we can help create a culture - imagine this - where our kids ask for healthy options instead of resisting them.”Michelle Obama

What’s Cooking? – Simple Summer Meal & Snack Ideas to Make Low-GI Eating Delicious

Have you been avoiding carbs to try and shift weight or lower your blood sugar?

Not all carbs are created equal. Research shows wholegrain, low-GI carbs can actually help you better sustain your weight loss for the long term, feel more satisfied and regulate blood sugar levels – all without having to starve yourself!

They also reduce inflammation in your body and help protect against cancers and heart disease!

Learn how to use the Glycaemic Index (GI) in your kitchen to create delicious meals with superstar carbs. Become enlightened by new research that shows some starchy foods (previously called “complex carbohydrates”) are just as bad (or even worse) for your body than sugar! Discover nifty seasoning and portioning tricks to lower the blood sugar raising effect of an entire meal.

Perfect if you or your loved one has diabetes, insulin resistance, PCOS, fatty liver or is struggling to keep that weight off!

When: Tuesday 2nd February 2016, 6.30 pm - 8:30 pm

Where: Nutrition and Wellbeing Clinic, Castle Hill (Sydney)

Learn more about our cookshops

Enjoy a delicious tasting menu throughout the evening as well as take home recipes and handouts!

This event could change your life and your love/hate relationship with food!

Call NOW on (02) 9899 5208 to book your place as this event is very popular. Bring your partner!

Food Matters with Sue Radd – Losing Weight Permanently

Put your weight loss plan on path for long-term results with these handy tips from Sue Radd.

Recipe of the Month – Fresh Beetroot, Carrot & Mint Salad

Try this simple Fresh Beetroot, Carrot and Mint Salad. A fabulous and refreshing red salad with few calories that will bring you accolades. This salad is also loaded with disease-fighting pigments, such as betacyanins, because of its bright colours. A perfect side dish for summer!

Food InFocus – Gourmet Salts: Are they actually good for you?

They lure you with their health claims, colour and exotic origins but are gourmet salts all they are cracked up to be? Sue takes an in-depth look in this video.

Product Review – Be Natural Dry Roasted Legumes


What are they?

A new range of savoury snacks by Be Natural were released in June 2015. There are two flavours of these dry roasted legumes available; Moroccan spice chickpeas and Thai sweet chilli fava beans.

Where do you get them?

You will find these tasty snacks on your supermarket shelves alongside the muesli bars at Woolworths and independent grocers.

How do you eat them?

Roasted legumes make a perfect snack on their own. Crunchy and flavoursome, they are an ideal addition to any lunchbox. Other ways to enjoy them include; thrown through a salad as a “crouton”, mixed with nuts for a healthy trail mix or sprinkled atop a warm bowl of soup.


Per 22g serving (one sachet)*

Energy 350kJ
Protein 6.2g
Fat total 1.6g
Saturated 0.2g
Carbohydrates 10.1g
Sugar 0.9g
Dietary fibre 2.3g
Sodium 41mg

*Above nutritionals based on Thai sweet chilli fava beans

Why we like them

Be Natural dry roasted legumes provide a healthier snack alternative for chip lovers. They are naturally gluten-free so can be enjoyed if you have coeliac disease or a gluten intolerance. They also come in snack packs which is handy for portion control. Mums, this is one even the kids will go for!

Our rating

3.5 out of 5 stars

Not a bad snack overall but does lack a bit of fibre per serve and contains some added sugar and sunflower oil.

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