susies nutrition tips - june 2007 . . .

nutrition tips from specialist dietition susie burrell

Food Tip of the Week: Sustainability

While there are some foods we know are particularly good for us such as oily fish, the environmental impact of telling people to eat more and more of such specific food types is something that regularly crosses my mind. Certain foods; lean meat and fish for example are two foods, which from a global perspective put enormous pressure on the earth's precious resources.

Long term these are big issues that need to be considered at both a national and international perspective but what we can do right now is be more aware of the need to purchase foods that are in season and that are locally grown and produced, and hence need to be transported and stored for shorter periods of time.

Some examples of these foods that are in season at the moment include: mandarins, lemons, pears, cauliflower, rhubarb, apples, silver beet, parsnips and pumpkin - so get those Winter vegetables roasting!

Exercise Tip of the week: Resistance training at home

"The underestimated role of muscle in health and disease"

If there was one exercise tip I find myself giving out more and more it is the importance of adding some resistance training to your routine. Remember that muscle mass is the metabolically active tissue in the body, meaning that it is the one that actually burns calories.

We all lose muscle mass as we get older and hence have to be proactive to keep our muscle strong and burning. Simple light resistance exercises that you can do at home include:

	Half push-ups
	Tricep dips
	Lifting cans
	Lunges
	Hand weights
	Stomach crunches
	Sit-ups

Remember, if you are older and have not done this before, spend the $100 and get a trainer or physiotherapist to take you through a program first so you do not hurt yourself. If you want the name of someone good, anywhere in Australia, email me and I will give you the name of a good one.

Product of the week: Primo Salt Reduced, 97% fat free ham

While processed meats do contain significantly more salt than fresh meats, this hard to find ham is both low in fat and significantly lower in salt than the majority of packaged ham currently available. A great product.

Find Out More . . . +

Recipe of the Week: Pesto Pasta: Side serve for 4

	1 butternut pumpkin, diced and baked lightly
	1 ½ cups uncooked pasta (bow ties or pin wheels work well)
	100g goats cheese
	½ cup pesto

1) Cook pasta, top with cooked pumpkin cubes and drizzle with goat's cheese and pesto.
2) Serve as a side dish to some very lean lamb or chicken breast.

One way to have your pasta and eat it too for the carb conscious among us

Nutrition question of the week: What do I look for on a food label?

Very briefly . . .

	Less than 10g of fat per 100g (<1g of fat for milk)
	Total carbohydrates <30g per serve (remember that 1 bread = 15g total carbohydrates)
	Ideally 5g + protein per serve
	No palm oil on the ingredient list