Our Newsletter 'Chewing the Fat'

Our office is constantly bombarded with all manner of journals, consumer magazines, health articles and brochures, all relating to nutrition and health. Each month, we painstakingly pore over this material to present to you the pick of the crop. Chewing the Fat is a free monthly newsletter full of tips, news snippets, recipes and giveaways. Register for our newsletter

Chewing the Fat   >> June 29th, 2010

Chewing the Fat has finally returned after 12 exciting (and sleepless) months of the first child rollercoaster ride. Phew, what a ride! To everyone who spoilt us with gifts, invaluable advice and a caring ear, thank you!

To celebrate surviving the first year of fatherhood, let's start with a good old fashioned giveaway, which just happens to have a family food focus.

Free Recipe Book - Survival For The Active Family.

Brought to you by the Australian Institute of Sport, this recipe book is designed for growing families with busy lives. It's chock-a-block full easy and healthy meals for you and your family. You will also find expert health and fitness tips on incorporating activity into your family's life. I have one copy to giveaway to the first person to email me at: naras@thebodydoctor.com.au.

Know Your Heart Age

Heart disease is the leading cause of death in the world but many people are unaware that they may be at risk. The Heart Age Tool is an interactive on-line calculator that has been designed to calculate how old your heart is, compared to your actual age. The research behind the on-line calculator comes from a very credible and well published source so this tool is not just a gimmick. Once you have entered in your relevant information, you will receive a results page containing your heart age, your top 3 risk factors and some advice on how to improve your heart health. It's free so give it a try (the page does take a little while to load though) - www.heartagecalculator.com.au

A Quick Word on Sugar and Fructose

There has been a lot of media lately debating the possible health dangers of fructose. To recap, fructose is a type of sugar sourced from fruit which is often then used as a sweetener in other foods. Fructose also makes up 50% of all our table sugar. Recent studies have shown that fructose doesn't act like other sugars in the body and that consuming fructose can actually make you feel hungrier. This may lead to more eating and therefore weight gain! So, does this mean that we shouldn't be eating fruit? Definitely not. Fruit itself is high in dietary fibre which does help to fill you up. A piece of fruit is also a well portion controlled food serve. However, keep your eye out for other foods that are sweetened using fructose and also limit your fruit juice intake.

Recipe of the Month - Winter Minestrone Soup

With morning temperatures achieving record lows, nothing warms more than a thick and hearty soup. Less than 300 calories and packed with vegetables, beans and pasta, this soup makes for a perfect lunch or light evening meal. The following recipe makes 6-8 serves.

Ingredients

2 tablespoons olive oil
4 cloves garlic, finely chopped
1 medium yellow onion, chopped
6 cups low salt vegetable stock
1 cup thinly sliced cabbage
1/4 cup tomato paste
1/4 cup chopped parsley
1 tablespoon chopped basil
2 large stalks of celery, sliced
2 medium carrots, peeled and chopped
1 dried bay leaf
1 can (400g) chopped tomatoes, with their liquid
1 cup canned chickpeas, drained
1 cup dried fusilli pasta
1 small can cannellini or white beans, drained
Salt and pepper to taste
3/4 to 1 cup grated Parmesan cheese

Method

In a large stockpot, heat oil over medium high heat. Add garlic and onions and cook until translucent. Add broth, cabbage, tomato paste, parsley, basil, celery, carrots, bay leaf, and tomatoes with their juice and cook for 30 to 40 minutes, until vegetables are tender. Add chickpeas, pasta, and beans and simmer for another 20 minutes. Season with salt and pepper. Ladle soup into bowls and serve with Parmesan cheese sprinkled over the top.

Nutrition. Per serving (about 2 cups.): 280 calories, 8g total fat, 2.5g saturated fat, 10mg cholesterol, 830mg sodium, 41g total carbohydrate (8g sugar), 12g protein. Recipe sourced from wholefoodsmarket.com

Yours in health,
Naras