What do you think about lasagna? Is healthy is it unhealthy? Is it "bad" and makes you gain weight because it contains pasta?

All foods can fit into a healthy diet and eating pasta with meals is not going to magically gain weight. Forget the fear around pasta. Nourishing our bodies is all about balance and giving our bodies the nutrients our bodies need to work.

Below is my take on a lasagna where I use low fat creamed cottage cheese rather than a traditional white sauce which means that it takes waaaay less time to prepare and less pans/ cooking to be done.

Recipe

Ingredients

500g of very lean mice meat or vegetarian alternative2 medium zucchinis2 medium carrots200 g of spinach300 g of mushrooms, sliced2 tbs dried basil1 large jar of pasata400g tin of crushed tomato250g of low fat cottage cheese1/4 cup of milk280g fresh pasta sheets1/4 cup of tasty cheese

Method

In a large fry pan, fry mince or alternative until browned.Add tomato pasata, crushed tomato and dried basil and simmer over low heat, stirring occasionally.Grate carrots and zucchini into a bowlUsing a large lasagna dish, add a spoon of tomato mince then add a layer of pasta.Follow this with a thin layer of grated carrot/ zucchini, spinach leaves and mushroom. Top with a small layer of mince meat/ alternative. Top with a layer of pasta a press flat. Follow this with a thin layer of grated carrot/ zucchini, spinach leaves and mushroom. Top with a small layer of mince meat/ alternative. Top with a layer of pasta a press flat. Repeat until ingredients are finished.Mix cottage cheese and milk to make a pourable consistency and spread over the top of the lasagna.

I hope you enjoy it!

There are so many ways to make lasagna, what's your favorite?

Your friend in food,

xx Belinda

You may have noticed that sugarcane juice is starting to become more and more popular, with it popping up at food truck festivals, farmers markets and even in some specialty supermarkets. It is also increasingly becoming added to the marketing of popular drinks in an attempt to make them appear ‘healthier’. But what is sugarcane juice? And is it actually good for you?

Sugarcane juice is the juice extracted from the sugarcane plant. Sugar cane is most commonly processed into the sugar that we know to be ‘table sugar’ and that we can readily purchase at the supermarket. Sugarcane is also used in a wide variety of other products including skin care, alcohol, tobacco and biodegradable plastics!

A quick google search may have you believe that this juice will solve all your health problems - from helping aid in weight loss to preventing tooth decay. Sounds too good to be true right? But when we take a look into more evidence-based research into the effects of drinking sugarcane juice the results are pretty much opposite. How can it aid in weight loss when you are drinking a direct supply of sugar which if not used by the body, will just be converted to fat and lead to weight gain? And tooth decay is caused by sugar left on the teeth, which invites bacteria to feed on it and in turn causes thinning of tooth enamel (1). The marketing and hype around this juice has glorified the fact that it is simply, sugar water.

Sweetened beverages such as cordials, soft drinks, iced teas, energy drinks and fortified waters have been researched for many years on the effect they play on our health. With a wide variety of flavours, their cheap cost and being easily available, these sweetened drinks are not uncommon in most people’s diets (2). They are very high in calories, have no real nutritional benefit and provide no satiety ( that’s why you can drink a large amount and not feel full). This excess of calories over a long period of time can cause weight gain, lead to obesity and obesity-related conditions. These sugar-filled drinks are particularly harmful in aiding in the development of diabetes mellitus, with research showing that individuals who consume 1-2 sweetened beverages a day having a 26% greater risk of developing type 2 diabetes (3).

While not the best choice for your health, there are some benefits. As the husks and stalks of the sugarcane are used to create the juice, as a result it is quite high in fibre. Per serve there is roughly 15g of fibre, which for adult female this is more than half of the Recommended Daily Intake (4). It does also contain the essential micronutrients iron, magnesium, potassium, zinc, thiamine, riboflavin and calcium, but not in high enough amounts of be significantly beneficial. Other than that, there are no other research-based benefits to the consumption of sugarcane juice!

So where does all this information leave us? Everything can be had in moderation, and this can be said for sugarcane juice. Water is the best choice for a beverage however if you are looking for something special there are a variety of no added sugar flavored sparkling waters currently available in supermarkets. Before following the latest food trend make sure that you that you seek information for credible sources (e.g. peer reviewed journal articles) or if unsure, seek the help of a qualified Dietitian.

xx Charlotte

Yes, it’s that time of the year again!

A well-loved festival by all where you can find colourfully painted eggs, creatively designed confectionery and of course, the highlight of this festival – chocolate! With Easter just around the corner, various sizes of bunny shaped chocolates, hollow chocolate eggs and all sorts of coated flavored chocolate eggs with vibrant wrappings can be found in most supermarkets and stores. It is also the time of the year where chocolate manufacturers peak in their production and sales. Chocolates are loved by many around the world. However, have you ever wondered why do we consume so much of it during Easter? What does chocolate have to do with Easter?

To answer this question, we’ll have to go way back.

Not so surprisingly, a few centuries ago Easter wasn’t associated with chocolate eggs (…yet).

Easter is a Christian festival that celebrates the resurrection of Jesus. In the pre-Christian times, eggs were used as gifts to celebrate spring, and traditionally it symbolises rebirth, rejuvenation and immortality. Hence, eggs are closely associated with the meaning of this celebration. So… where does chocolate come in?

Chocolate Easter eggs first appeared in the 19th century. At first they were considered an expensive luxury but then it became more affordable in the later years due to advancement in the industry. People liked the taste of chocolate. As it became more affordable, it increased in popularity and slowly became a tradition to exchange decorated candy and specialised sweets during Easter (and Valentine’s day as well). Following the improvement in chocolate making techniques as well as the commercialisation of Easter in the 20th century, chocolate Easter eggs became popular very quickly and its popularity remained till today.

The various types of chocolate we have now for Easter resulted from the traditional symbolism of eggs, combined with our love for chocolate.

Sometimes it seems as though chocolate is a mandatory component of Easter but it doesn’t have to be if we don’t want it to be. Easter can be celebrated with or without chocolate and the main focus should be on enjoyment and spending time with those you love.

xx Charmaine

With Easter holidays just around the corner! Stores have been fully stocked with all the bunny-shaped chocolate you could imagine, while the bakery continues to pull hot cross buns from the oven. But for some people, the special food around the holidays can be a source of stress and anxiety. People become concerned about what will happen if they including these treat foods in their diets.

Some people choose to say no to those foods and replace it with foods they think they "should" be having instead. The problem with this restriction is it can leave us with foods buzzing around and around in our heads, becoming this ever present forbidden fruit. What tends to happen is we eat "should foods" until we eat he forbidden fruit anyway. We might have a salad, then an apple, then a yogurt, then a muesli bar and eventually we tend to have the chocolate or what ever we are stressing about any way. After we eat the bad food, that is when we might have overwhelming feelings of guilt, shame, and even regret. For some of us we might actually manage that stress through more eating or we might not be able to enjoy the rest of the day. Although we really like these foods this whole process can mean that we are left unable to gain any pleasure from the food because we might have these feelings of guilt and shame before we even eat it.

Rather then putting putting yourself through that process we propose eating foods that you enjoy and appreciating every mouthful through mindful eating. Through mindful eating you can eat the delicious food that you desire, stop when you feel full and satisfied, and enjoy the main reason for holiday gatherings: spending time with those you love.

Ways to Eat Mindfully This Easter

Before You Eat

Ask yourself these questions.

What do I currently feel like eating?What are all the options I have to choose from?What sounds good? What looks good?Is there something different that I want to try?Will it satisfy me?Is there something that I know I love and enjoy?

Try to stay away from questions like “Do I deserve to have that piece of ______?”, or “I love ________ but do I really need the ______?”. You are never “bad” for eating any food and all foods can fit into a healthy diet regardless of your weight. Restriction of foods that you really want can often lead to overeating that food later so pick foods that you actually like, savor it, and move on with satisfied taste buds.

Trying the first bite

Do you find this food tasty and satisfying?Is there something you don’t like about it? Is there something else you would prefer?

Don’t feel pressured to eat something you know you're not going to enjoy, no one will be offended. Be realistic and remember that you can always have these foods any time that you like. Even if you only have them on Easter I'm sure that who ever prepared the food would only be too happy to make more for you or share their recipe. While you eat take the time to savor the smell, taste and texture of what you are eating. Try to eat slowly and notice what your senses are experiencing, even when dinner conversation may distract you.

When you are ready to stop

Listen to your body.

Do you feel physically full?Are you satisfied with what you ate?

Maybe you got caught talking during the meal and ate past your fullness cue. This may happen around the holidays and that’s OK. Ideally, you should feel full (yet comfortable) and satisfied when you have finished. Mindfulness and understanding your hunger and fullness signals requires time and practice. After you have finished eating it is important that you eliminate negative self talk regarding food or weight, instead, see eating as a learning experience rather and pass/fail test.

If you are new to the idea of mindful eating and what it involves, the holidays are a great time to try it out, enjoy the special food stress-free and be present with those around you :)

If you have any questions make sure you get in touch, we are here to help.

Happy Easter!

xx Belinda & Martina

Pasta salad gets a bad wrap but can be made in a way that nourishes and helps your body to feel good. So I thought lets take a break from the traditional creamy dressings and go for something simple, made from things that most of us have in the cupboard.

Don't have all the ingredients? Don't worry, just add what ever crunchy veg you need to use up. Enjoy!

Recipe

Ingredients

Salad

125g pasta250 g cherry tomatoes1 avocado, diced1 green capsicum, diced1 large cucumber, diced150g snow peas1 tub of mini bocconcini

Dressing

1/4 cup olive oil1/4 cup garlic olive oil2 tbls white vigegar2 tbls water1 tsp dried oregano1 tsp dried basilPepper, to taste

Method

Fill a large saucepan full of water to the boil and add pastaCook for 8 -15 mins as per packet directions, drain and set asideWash and dice vegetablesAdd all dressing ingredients into a jar or waterproof plastic container, seal and shake until well combinedMix all components together and serve. Enjoy!

Delish!

I dare you to try it. Let me know how you go below.

Your friend in food,

xx Belinda

Orthorexia nervosa in not currently seen as a clinical psychological diagnosis, however, there are many people suffering from it's characteristic symptoms. Are you one of them?

What is Orthorexia Nervosa?

Orthorexia nervosa is characterised by an obsession with eating foods that are clean, righteous, or pure. It is being fixated on only eating foods that meet a certain set of food rules, and this can be seen to impact on psychological and nutritional health.

Detecting Orthorexia

Here are a few questions you could ask yourself to gain some understanding about the symptoms of orthorexia nervosa.

Do you spend an excessive amount of time in reading about, acquiring, and preparing food to obtain the right quality that you desire?Do you spend a large proportion of your income on clean eating?Are you constantly worried about consuming foods that you believe to be impure and feel stressed about eating foods that are not allowed?Do you feel good and in control when you are able to stick to your clean diet?Do you feel disgusted or guilty after consuming foods that you feel are unhealthy, or foods that are not included in your diet?Do you feel like you just can’t bring yourself to eat foods that are made by others and avoid eating out?Do you often find it difficult to accept other people’s food patterns and habits?

Those with orthorexia are constantly preoccupied with food, spending most of their time on planning, preparing and following strict diets. They may follow a specific pattern with cooking, or have rules around how food must be prepared in order for it to be clean or pure. There may be a component of feeling superior when they are able to follow their food beliefs precisely. Individuals may also experience feelings of guilt or disgust if they consume food that they believe is unhealthy or unclean. A characteristic that differentiates orthorexia from other eating disorders is that, although multifaceted, it is not motivated by weight loss or changing body shape. Individuals with orthorexia are more concerned with the quality of the food they are consuming rather than being fixated on the quantity.

For those with orthorexia nervosa, the meaning of “healthy” and “quality” in food is entirely determined by the individual themselves, and may involve the complete avoidance of fat, preservatives, food-additives, animal products, or following a specific dietary pattern. Individuals with orthorexia nervosa decide for themselves what is considered healthy or clean.

Why is Orthorexia Nervosa a concern?

When we make decisions about food we are not just thinking about health. We might think about time, convenience, religion, culture, social norms, cost, enjoyment, satisfaction, hunger/ fullness, taste, mood etc. Decisions around food are complicated and when we only consider one factor, our definition of health, there can be implications for the remainder of our lives. How do these food rules impact on eating with those that you live with? How do these rules impact on your ability to eat socially or enjoy social situations where food is present? Are you able to be flexible about your food choices? What happens if plans around eating change?

Although those with orthorexia nervosa may be eating clean foods, they may not be considering nutritional adequacy and making sure they are giving their bodies the nutrients that it needs to work properly. Are you ensuring that if you are taking certain foods from your diet, that you are replacing those nutrients lost with an alternative?

Getting help

The intention of this article is not to discourage you from making healthy choices. What it is trying to do is help you to identify if those clean choices may actually be having a negative impact on your life. Our relationship with food is such an important component of long term health. We need to foster this relationship as much as we can and identify early on if there is anything that may be compromising it. We can live our lives nourishing our bodies, enjoying food and eating free from food rules. Eating is a really important part of our lives, and we do it several times a day, but it shouldn’t be the only focus.

If the above sounds like you or you’re worried that you might be heading down this path, get in touch with a psychologist or mindful dietitian. We’re here to help you through this really tricky path.

Want to book an online appointment? Click here

Alternatively, feel free to call Belinda on 0412 785 828 to discuss it further.

xx Belinda & Charmaine

Check out this super smooth, creamy and tangy avocado salad dressing!

Recipe

Ingredients

1 avocado1/2 cup of greek yoghurt1/2 lemon1/4 cup of white wine vinegarPepper1 cup of corriander

Method

Place all ingredients in a blenderBlend until smoothAdd to salad and enjoy!

Yum Yum Yum Yum

Want to see more recipes? Let me know below.

xx Belinda

Banana bread is sweet treat staple and is surprising really easy to make. The recipe I've formulated below contains only core food groups making a nutrient dense and delicious treat. Enjoy!

Recipe

Ingredients

1 cup of wholemeal flour1 cup almond meal1 tsp baking powder1 tsp of cinnamon4 mashed banana3 large eggs, mixed160g low-fat natural yogurt1/2 tsp of vanilla extract50g of almond flakes, topping

Method

Pre-heat oven to 180*CLine a loaf tin with baking paperAdd all dry ingredients (flour, almond meal, baking powder and cinnamon) to a bowl and mix with a fork to remove any lumps.In a separate bowl mash bananas with a fork. Once the bananas are mostly mashed add eggs and mix. Add remaining wet ingredients (yogurt and vanilla extract) and mix.Add the dry ingredients into the wet ingredients and fold over lightly with a fork until just combined. The more you mix the more you will wrk the gluten resulting in a tougher texture.Bake in oven for 45 mins or until a skewer comes out cleanCool in tin on wire rack.Enjoy!

Pro Tip

The more you mix the more you work the gluten resulting in a tougher, elastic texture. For muffins and cakes it's important to mix until just combined whilst for breads and pasta we want to work the gluten to give elasticity.

Sometimes recipes will advise that it is OK to only mix to the point when you can still see flour streaks however in my experience this remains unchanged in the finished product. Yuk!

Because this recipe has almond meal it makes it a lot harder to over mix it so don't stress.

Have a fantastic day and let me know what you think below.

Your friend in food,

xx Belinda

Goal setting is an important component of initiating change however have the types of goals you've been setting for weight, food and nutrition been holding you back?

We're going to go though 8 steps to help you succeed this year.

Choose something that you actually want to change, not something that you feel you should

We are surrounded by external messages telling us that the way we are right now isn’t good enough. This can make us feel pressured to make changes that we are not ready for, or it may make us choose something completely different to what we want to do.

Find out what the goals are that YOU actually want to achieve

Choose something you have control over Are your goals something that you are able to directly control? If you really think about it, we actually don't have much control over our weight specifically. What we do have control over is all the tiny factors that contribute to our weight that occur over a day, week or year.

Focus on the little achievements rather than the big goal.

Make your goals SMART

You've probably heard it before but let me break it down.

Specific Goals like "I'm going to be a better me" or "I'm going to lose weight" or "I'm going to get a beach body" aren't that great because they aren't very specific. What are the factors that are going to make you achieve that goal? Write all these factors down and then choose a couple that you know you can achieve and will have the biggest impact.

Measurable This means putting a number on it so that you can tell whether you're on track.

Achievable Work out if your goal is actually is going to fit into your life. Everyone is different so work out what is achievable for you.

Realistic Don't make your one-year goals too big. If your goal is around weight loss try to remember the journey that you have taken to get to where you are. It has probably taken time and there are many interconnected factors in your life that affect your results. It's really important to give yourself a break and make goals that are realistic for you.

Timely When is this goal going to be completed (Hint: Never). I strongly believe that every change that you make needs to be one that you can see yourself doing for the rest of your life. If you can't see yourself cutting out _____ for the rest of your life then don't cut out ______. Do you think you can find a happy balance?

Make a plan for failure We are not perfect and not getting it right every time is normal. Rather than just assuming everything is going to work out perfectly make a decision around what you are going to do when it doesn't. e.g. "I am going to plan to take a healthy snack to work every weekday, however, for when I forget I'm going to have a couple of healthy options available in my draw"

Set yourself up for success rather than failure

Don't dwell There are going to be times when things don't work out perfectly but the key is not to dwell on it and simply move on. Often when we continue to think about whatever happened it follows us around and even prevents us from getting back into a routine.

Just take one meal at a time and focus on the now

Build a network Set people up to help you with your goals by letting them know what you are doing and the part they can play. Be honest and open with those around you. Find someone who can be your wingman and has similar goals and work out the areas you can support each other with.

Everything works better when we're all on the same page

Make adjustments Things don't always go to plan so give yourself the opportunity to adjust throughout the year. Make a plan to check in monthly to see where you're at and if there are any adjustments that can make it easier to achieve your goals. This is also an opportunity to pick up your goals again if everything has gone by the wayside. Add a reminder to your calendar so that you don't forget.

Sometimes it takes us a few goes to get things right

Write it down Writing things down not only helps you to remember but also to reaffirm your goals. Stick your goal in a place where you will see it so that you are reminded of where you want to be.

Examples of goals for 2017

Finding movement that I enjoy by trying something different every month. This will include yoga, boxing, hiking, bike riding, walking, rock climbing etc

Drink an extra 1L of water every day by getting a 1L drink bottle that I like and trying to drink 1/2 before lunch time and then 1/2 after lunch time.

I'm going to take food to work every weekday which I'm going to make the night before. The main options I'm going to take are leftovers, meat, salad sandwich on grainy bread, the tomato salad I really like or a soup. I'm going to leave a few healthy options in the freezer at work for when I forget.

I'm going to get into a routine of eating breakfast by getting up 15 minutes earlier on work days and setting an alarm on weekends.

I'm going to have dinners that I've cooked at home 6 days a week. I'm going to do this by cooking big portions on Sundays and Wednesdays. I'm going to have some options available in the freezer for when I'm not able to do this.

Wishing you all the best for 2017, a year of possibilities!

Don't forget to subscribe or connect with our social media channels for more tips like this.

What are your 2017 goals? Let me know below.

xx Belinda

Nutrition information is everywhere and it can often be challenging to sort the fact from the fiction. Here are some questions to ask yourself before making changes to your diet.

1. What is the persons qualifications?

You wouldn't feel comfortable taking medical advice from someone who read some information on the internet, talked about it a lot or did a short course. Getting nutrition information is no different. When it comes to your health it's incredibly important that you get your information from those that have had training and are going to provide you with advice tailored to your situation.

2. Is the person endorsed by a credible, authoritative organisation?

Dietitians complete extensive training that meets a national standard and are required to continue to up-skill and work in the industry in order to maintain the APD (Accredited Practising Dietitian) status. Dietitians hold their peers to very high standards and work together to make sure that clients are provided with the best possible outcomes.

3. Are there any hidden costs?

Before you take on some nutrition advice find out what's in it for them? You may hear that a nutritional guru or diet plan has the answer to some sort of conspiracy or nutritional secret and more often than not they will have a pretty book, supplement or unsustainable advice to sell to you. There are no hidden or ongoing costs when seeing a dietitian. The number of sessions that you attend is up to you and there may actually be no costs if you gain a Chronic Disease Management Plan (formally EPC) from your GP. Rebates may also be available if you have private health insurance extras cover.

4. Does the advice take a holistic approach?

At BB Nutrition and Dietetics we know that improving your health isn't just about changing what you eat. If it were that simple there would be no such thing as lifestyle diseases. Our relationship with ourselves and our relationship with the food that we eat is just as important. What and why we eat is complex and varies depending on the individual and their experiences. We take a holistic approach, understand each and every person and tailor strategies and goals to them. We understand the important role that exercise plays in improving all aspects of your health and work in conjunction with BB Body Fitness.

5. Is there a testimonial?

Dietitians play by very strict advertising rules and that means that we aren't allowed to use testimonials. Although it does mean that we can't share all the wonderful results that our clients get, It does make sense because testimonials are often best case scenarios in motivated people which can't be guaranteed for everyone. We all have different experiences and there is no standard solution that will work long term. If you do see a testimonial on a nutrition professionals page it should be triggering a warning signal in your brain and your next question should be, what are they trying to sell me?

6. Can you do the suggested changes for the rest of your life?

Diets that are unsustainable generally have the word fad in front of them. I would even argue that if a diet has a name you probably won't be able to do it long term. Diets that only let you have limited options, label foods as good and bad or cut out whole food groups are not only unsustainable but can be harmful to your mental and physical health. Did you know that going on a diet is one of the biggest factors involved in gaining weight? You might loose a few kg and then go back to the way you were eating before and gain the kg back plus some more. This can repeat over and over and over. This happens because you haven't really learnt any new skills or strategies for coping with everyday situations that pop up. A healthy diet isn't about being part of a "tribe" or eating what is getting the most likes on Instagram (currently smoothie bowls). It's about you! When making a dietary change ask yourself, "Will I be able to maintain this at home, work or in a social circumstance?" The changes you make shouldn't mean that you aren't able to enjoy and be part of normal situations. Changes should be about nourishing your body and fostering a healthy relationship with food and yourself.

7. Does the advice emphasize that change takes time?

It takes a long time to develop a condition or gain weight and it takes time to reverse it. Anything that says you are going to get massive results in a couple of weeks is either lying or is relying on the fact that when you restrict carbohydrates you loose kg in glycogen and water (not fat).

8. Does it teach you life-long good habits?

The most important thing that I teach all of my clients is what a healthy diet looks like. I don't mean what not to eat, I mean what should fit into a day, what each meal should look like and the foundation skills that everyone should know. With our current food system and food culture it has become much harder to work out what is normal. Is it normal to have 3 meals a day or should you be having 6? Is it normal to stop eating carbohydrate foods at night or is it not? The things that we talk about each session will develop into skill that can be used for the rest of your life.

9. Do the dietary changes include choices that are varied, readily available and affordable?

100 years ago before we started developing lifestyle diseases it wasn't essential to eat activated nuts, gogi berries, coconut oil or the next super food the food industry decides to try to sell us, in order to be healthy. Often the people peddling these sorts of claims have something to sell or have some sort of endorsements. The science shows that there is no one diet that is perfect and that people can be healthy from following a variety of different dietary patterns. The one thing that all of these well studied healthy eating patterns have in common is that they are full of foods that are readily available and affordable (seasonally). They are also varied which means that our bodies are exposed to a bunch different chemicals (carbohydrates, proteins, fats, vitamins, minerals, phytonutrients) which they need in order to make us work properly.

10. Does the nutrition advice provide flexibility in the amount and types of food you can eat?

The amounts and types of foods that you eat will vary depending on things such as:

How hungry we areWhat you have been eating over the past couple of daysFood that is availableOur moodWhat is culturally or socially acceptable at the timeOur likes and dislikesOur financial situationThe amount of time availableOur food preparation skillsOur values and beliefs

A meal plan may work in the short term or may give you an idea of what a healthy diet looks like, but it fails to accommodate for our bodies intuition around eating. A meal plan can only work short term before we start getting bored, feel unfulfilled and need to get another one. I prefer to teach clients the skills they need to plan their own healthy diet over time

11. Is there a maintenance plan and does it include strategies or tips to help you get through the tough times?

Making dietary changes can be hard and there will be challenges along the way. Often these challenges may be the decider as to whether you can continue on a positive path or whether you resume you old dietary habits. We stay connected to our clients and provide tips through social media and email support to make sure clients stay on track. Often we reassess the strategies throughout the process to make sure that they are appropriate and that they're working. You might find that your priorities change and you want to focus on something different and will accommodate for that.

I hope you have enjoyed reading this article and I hope that you have a think about these points the next time someone or the internet offers you nutrition advice . If you are looking for a solution in all this nutrition confusion book an appointment today!