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 Issue 80, June 2016

Hello <<First Name>>,  

Good health isn’t just about what you eat, but how you eat it too! This edition, we show you how some simple steps at meal times can bring about a whole host of body benefits. And there’s plenty more…

Slow & Steady Wins the Race – The Power of Slowing Down Your Eating

Have you ever tried to lose weight by simply eating less and moving more? Have you attempted to control your waistline by eating the “right” foods and digging deep for the willpower to stay on track?

If you answered ‘yes’ to the above questions and still struggle to control your weight, it’s time to start paying attention to how you’re eating!

Slow down, what’s your hurry?

We can all take a lesson from how the French enjoy a meal. Generally speaking, French people tend to take a few hours for lunch, drink a generous amount of red wine (not to mention the bread and cheese), consume their biggest meal in the middle of the day and smaller portions of an evening. But if the French are gorging themselves on high fat foods like camembert and brie, why don’t they have the same rates of obesity and heart disease as more western societies like America or Australia? Our diets typically involve fast food that can be eaten as we rush out the door. And hours for lunch? Forget it! Many of us are even lucky if we even get a designated lunch break.

The difference is in our eating behaviours! In the 1990s researchers looked more closely at these differences and found that person for person, the French consumed higher amounts of fat than western societes over the course of a year. The first proposed reason for this was the red wine factor. High in polyphenols and antioxidants, it must be the wine! But of course, learning more about the effects of high alcohol consumption (poor liver function and suppression of the immune system) put this hypothesis to bed. The real solution was the WAY the French were eating. Slowly, in a relaxed environment, enjoying and savouring their meals. Switching on the parasympathetic nervous system (i.e. turning off the stress response) aids digestion and therefore metabolism.

So, give yourself the gift of time and take control of your weight once and for all. The world will wait for you! If you normally take 10 minutes to eat a meal, bump it up to 15 or 20 minutes. Commit to a slower eating pattern and start seeing the benefits. What do you notice when you eat mindfully?

The stress response

Stress is a damaging thing not only to our mental health, but our physical health as well. High levels of stress or even low levels of chronic stress can build up and present in physical ways e.g. increased levels of insulin, decreased nutrient absorption, destruction of gut microflora, increased blood sugar and cholesterol and higher levels of oxidative stress (which prematurely ages the body). Can you imagine how eating in a state of stress could impact your health?

When stressed, our survival instincts kick in. All our energy goes into protecting ourselves against a perceived threat. This means digestion shuts off and our fight or flight response switches on. Slowing down when eating helps us relax, as our parasympathetic nervous system initiates and stress shuts down. This is when you should be eating, when digestion is working at its optimal efficiency.

The power of breathing

Slowing down can seem overwhelming if you are a fast eater, but it is something that (like any habit) takes practice to change. One key secret is breathing.

Did you know when we lose fat it is lost through our breath? Breaking down fat is a metabolic process that gives off heat. The waste products are water and carbon dioxide. These are released through sweat, urine and a significant amount is exhaled through your lungs. Bet you want to breathe more now, huh?

If you find yourself eating a little too quickly, stop for a minute and take five slow deep breaths. Inhale to fill your lungs approximately two-thirds capacity and then exhale fully. This should be enough to switch your stress response off and move you back into relaxed and SLOW eating.

Get to know your gut-brain

Digestion begins in the mind. This is best described through something scientists refer to as the cephalic phase digestive response (CPDR). It simply means the pleasures of taste, smell, satisfaction and visual stimulation of a meal. Some researchers estimate as much as 30-40% of the total digestive response is due to CPDR.

But we also have a second brain. A gut-brain. The colloquial saying of “I have a gut feeling about this” is actually quite accurate. Our digestive tract has an extensive network of neurons as well as cells that produce and receive neuropeptides and neruochemicals the same as our first brain. The enteric nervous system (gut-brain) and the central nervous system (head-brain) actually share many similarities, for example active chemicals and hormones as well as similar muscular movements in a sleeping state. As many of you may be aware, the gut is a great measure of our emotions and stress. So start listening to what your gut-brain has to say. It’s smarter than you think!

Eat for pleasure

The French also celebrate quality over quantity, another habit where we have fallen short. In our culture we tend to favour the quick, easy and convenient, often leaving quality as an afterthought.

It’s time to French it up readers. Start eating for enjoyment and incorporate foods to nourish your body. Eat more wholefoods, such as fruit, vegetables, wholegrains, legumes, fish, lean meat/chicken and nuts – foods that not only taste delicious, but will keep your body healthy. Slow down and take the time to appreciate your meals and celebrate your health.

La vie est trop courte pour boire du mauvais vin, "Life is too short to drink bad wine."


“As the days grow short, some faces grow long. But not mine. Every autumn, when the wind turns cold and darkness comes early, I am suddenly happy. It's time to start making soup again.”Leslie Newman

What’s Cooking? – Gene Smart Foods to Fight Inflammation and Chronic Disease

Have you heard of inflammation? TIME magazine called it ‘The Silent Killer’.

This is because inflammation is an insidious process that affects multiple disease pathways in your body, bringing on early sickness and death.

The good news is there are ways to dampen inflammation so you can stay well.

Phytonutrients from plant foods, such as legumes and wholegrains, can talk to your genes to boost your body’s anti-inflammatory defense systems. They act as the control switch to turn off and on multiple genes that regulate the process of inflammation.

Your genes don’t have to be your destiny!

Join us at this fascinating cookshop to learn more about delicious anti-inflammatory wholefoods and discover pro-inflammatory ingredients that might be lurking in your fridge or pantry. Hear about the safest cooking methods that avoid the formation of nasty inflammatory chemicals!

If you have a family history of heart attack, stroke, diabetes or cancer, what you are eating right now is even more important than you think!

This cookshop will open your eyes a little wider to protect your whole family.

It’s also a must if you already have insulin resistance, arthritis, asthma, psoriasis, gout, inflammatory bowel disease, heart disease or obesity – conditions which are all fuelled by inflammation.

Learn how small changes in your kitchen can make a big difference to your health.

When: Tuesday 5th July 2016, 6.30 pm - 8:30 pm

Enjoy a delicious, brand new tasting menu throughout the evening as well as recipes and handouts!

Learn more about our cookshops

Call NOW on (02) 9899 5208 to book your place. Bring a friend and make it a date!

Food Matters with Sue Radd – Hot Winter Breakfasts

Get out of bed tomorrow with a new buzz for breakfast and give these delicious winter warmers a try.

Recipe – Chocolate Brownies with Walnuts

These delicious Chocolate Brownies with Walnuts are a decadent, yet super healthy sweet treat for when you’re craving that chocolate hit. Perfect to take to picnics and parties and not sickly sweet like some brownies. This variation calls for black beans, which are low GI and high in polyphenols as are nuts and seeds. And the spices only add further antioxidants!

Food InFocus – Startling Comparisons Between Healthy and Junk Food Snacks

If you’re a serial snacker or want know to more about better family food choices for in-between meals then this video, featuring expert advice from Sue Radd, is a must-see.

Product Review – Chobani Meze Dips

What are they?

Australian Greek yoghurt producer Chobani released a brand new range of dips in February. There are four tasty flavours to choose from, including Chili Lime Ranch, Herbed Tzatziki, Roasted Red Pepper and Salsa Rojo.

Where do you get them?

Available at local supermarkets (Woolworths and Coles) in the refrigerated section with a recommended retail price of $3.99 per tub.

How do you eat them?

Perfect to enjoy with wholegrain crackers or veggie sticks as a snack. Alternatively you could use a spread for sandwiches, wraps and crackers. A healthier alternative to butter or margarine.


Per serve (150g tub)*


  556 kJ (133 cal)


  15 g

  Fat total

  3.9 g


  2.4 g


  9 g


  4.8 g


  607 mg

*Nutritionals based on Herbed Tzatziki. Slight variations may apply depending on flavor.

Why we like them?

These dips are lower in calories compared to many others and contain less saturated fat. Per 100g serving, Chobani dips contain 1.6 g of saturated fat compared to Black Swan French Onion which contains 14.7 g. Chobani Meze Dips are high in protein and have no added sugar. They also contain no preservatives, artificial colours or flavours. However, they are diary based, so unsuitable for those following dairy free diets.

What you said…

“Surprisingly spicy!” ~quote from one of our lovely clients

Our rating

4.5 out of 5 stars.

Copyright © 2016 Nutrition and Wellbeing Clinic, All rights reserved.

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