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Hi <<First Name>>,
 
Happy New Year! May it be happier and healthier than the last one. In this issue:
 
  • Food for your skin
  • How to dress up your summer salads
  • The healing power of herbs
  • Authentic Greek salad video recipe with Dr Sue Radd
  • Pregnancy chef meal delivery service
Nourish Your Skin from the Inside Out - Says Dietitian Courtney

Skin care has come a long way. There are now some amazing products to help nourish your skin and keep it looking youthful and vibrant. But there is no point spending money on expensive skin care products if you are not firstly taking care of your skin from the inside.

What you eat can have an enormous impact on how your skin looks and feels, not to mention the importance of nutrition for common skin conditions - even chronic conditions such as skin cancer. Of course, avoiding smoking is also critical!

The most convincing evidence for treating and preventing acne comes from an Australian study on males 15-25 years old. The participants consumed a low GI diet and experienced a 20% reduction in the number of pimples and a 50% reduction in inflammatory lesions (think ‘red and angry’). This basically means they ate a diet including healthy carbs (wholegrains and legumes), and avoided or limited their intake of unhealthy carbs from processed foods, which are usually refined and ground up, making them high GI.

Nutrition is closely associated with skin health and is required for all biological processes of skin in youth, older people and people with disease. Certain nutrients, antioxidants and phytonutrients have been shown to beneficial for healthy skin. Here are the top 9 foods you should include in your diet to help you boost these nutrients and nourish your skin from within:

1.    Nuts & Seeds
Nuts and seeds are rich in poly and monounsaturated fats, which nourish your skin. They also provide good sources of minerals such as selenium and zinc, as well as vitamin E which is an important antioxidant that helps fight free radical damage in the combat against skin ageing.

2.    Berries
A powerhouse when it comes to getting an antioxidant boost! Berries not only taste sweet, they contain a complex mix of vitamins and phytonutrients to help build collagen (the protein which gives your skin its elasticity) and strengthen capillaries to reduce visibility of bruising and spider veins for an even skin tone.

3.    Salmon
Oily fish like salmon are loaded with omega-3 fatty acids, which help to reduce inflammation in the body – including within your skin. To gain benefits from omega-3, eat oily fish twice a week. Oily fish include sardines, salmon and mackerel. If you don’t eat fish, be sure to regularly include plant food sources of omega-3 such as walnuts, chia seeds and linseeds.

4.    Wholegrains
No low GI diet can be complete without including whole, intact grains such as barley, brown rice, quinoa and buckwheat. These grains can assist in adding dietary fibre but are also a great source of selenium and other vitamins and minerals that play a role in healthy hair, skin and nails.

5.    Avocado
Another food rich in essential fatty acids to nourish both skin and hair is avocado. It’s also a great source of vitamin E to help protect against free radical damage, including from the sun.

6.    Tea
Your indulgent cup of tea probably contains many different antioxidants, which have the potential for anti-aging benefits. It all depends which tea you drink, but black and green tea (caffeinated) are well known sources of antioxidants. Green tea in particular has been shown to help rejuvenate skin cells! For those who avoid caffeine, it’s good to know that herbal teas also provide various antioxidants.

7.    Carrots
This understated veggie is one of the richest sources of beta-carotene, which acts as an antioxidant, but can also be converted into vitamin A within the body that helps to repair and maintain healthy skin. Vitamin A is a common ingredient in face creams.

8.    Dark Leafy Green Vegetables
A daily must-have in the pursuit of healthy skin! The darker the green the better, as this usually indicates a higher level of antioxidants. A higher level of antioxidants when consumed through whole plant foods also means greater anti-ageing power! Antioxidants called carotenoids (beta-carotene is just one type) are abundant in dark leafy greens. So, include some leafy greens every day, such as spinach, silverbeet, kale, rocket, watercress, Asian greens and endive, and feed your skin from the inside out.

9.    Water
Lastly, but arguably the most important……water! Your skin needs moisture from the inside to stay flexible. Even mild dehydration can take its toll causing your skin to look dry, tired and discoloured. Aim to drink 6-8 glasses of water a day (and remember to add a little extra for when you exercise or on hot days).
Quote

“For last year's words belong to last year's language,
And next year's words await another voice.
What we call the beginning is often the end,
And to make an end is to make a beginning.”
- T. S. Eliot
What’s Cooking – Cookshop Announcement

Early this year we will be evaluating the possibility 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 – Dressing Up Summer Salads

Here’s an oldie but a goodie article – written by Dr Sue Radd when she used to consult to the largest health food company in Australia and New Zealand. The tips are still relevant today.
https://nwbc.com.au/columns/foodcolumn00_0.pdf
Food In Focus – The Healing Power of Herbs & How to Triple the Antioxidant Content of Your Salads

The Greeks add dried oregano to their mixed salads. Why is it important to add herbs to your salad? Watch this 4-minute interview.

https://vimeo.com/50724738
Recipe – Authentic Greek Salad

On a trip to Greece, Dr Sue Radd discovered the secrets to preparing an authentic Greek Salad. Watch this video to discover what is sure to become your new favourite summer salad. So delicious and filmed on location in Crete!

https://www.youtube.com/watch?v=nflhO3zWins
 

Product Review– Pregnancy Chef

What is it?
A meal delivery service designed by an Accredited Practising Dietitian and chef - especially for mothers. Pregnancy Chef takes into account the things concerning new mothers – food safety, convenience and nutritional requirements during pregnancy and breastfeeding.

Where do you buy it?
Order online at: https://pregnancychef.com.au/

There are so many yummy options to choose from
Our dietitian Courtney was lucky enough to try:
  • Vegetable Biryani Carrots Spinach & Cashews
  • Tuna Cauliflower Wholemeal Pasta Bake
  • Stir fry Tofu with Noodles & Seasonal Vegetables; and
  • Vegetarian Cottage Pie
Nutritionals
 
Per serving (330 g package)* RDI for Pregnant Women
 Energy  1470 kJ (350 Cal)  
 Protein  11.1 g  18%
 Fat total  17.2 g  
     -Saturated  2.5 g  
 Carbohydrates  33.9 g  
      -Sugar  6.2 g  
 Dietary fibre  7 g  25%
 Sodium  230 mg  
 Folate  7.8 mcg  13%
 Iron  3.4 mg  13%
*Based on “Vegetable Biryani Carrots Spinach & Cashews’

Why we like them?
  • Convenient options for busy mums
  • Nutrition focus with an APD involved in menu planning
  • Tasty meals – the Biryani was delicious, says Courtney!
  • Quick delivery and well insulated for food safety
  • Only qualm – the plastic containers are a little flimsy and split easily
Our Rating
4/5 stars – Really delicious meals with good variety.
Our tip- definitely do as suggested on the box and pull out the night before to increase flavour!
Copyright © 2022 Nutrition and Wellbeing Clinic, All rights reserved.


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