Sugar.... Is it the enemy that we all are lead to believe it to be?

I certainly think it is a major factor in the demise of the health of many Australians including our next generation. Yes we know that sugar occurs naturally in many foods including fruits and some vegetables, milk, yoghurt and many starchy foods however this is not the sugar that I am concerned with. Fruit sugar known as fructose and milk sugar known as lactose are naturally found in core foods however they also come with important nutrients such as protein, calcium and fibre. The sugar that gravely concerns me is the added sugar found in many foods that we seem to be consuming in huge amounts including some yoghurts, some breakfast cereals, muesli bars and many drinks including juices and soft drinks. A sugar tax may stem the flow of soft drink sales here in Australia but it is still not the only answer to our worsening Diabetes and Obesity problem. I am always shocked to see the young age at which kids start drinking soft drink, cordials and juices ( these little guys are setting up habits for life- and there is absolutely no reason to give our young kids sugar laden drinks!). A startling statistic is that the average Aussie child gets 43 per cent of their daily kilojoules from treats, and for adults that’s 36 per cent. Adults need to lead by example and grab for the water themselves. Tooth decay, Diabetes, Obesity and poor health associated with a sugar rich diet is totally preventable.

http://www.news.com.au/lifestyle/health/diet/should-australia-get-on-board-and-implement-a-sugar-tax/news-story/a41f86ed9411efae40ba75c398516207

What to eat or not to eat....that is still the question! How should you and your family eat is still up for debate as the next round of 'diet plans' hit our markets! I did love the wrap up on Sunday in body+soul by Dr Joanna McMillan and Lisa Guy it just shows that most eating plans have their 'healthy' parts and 'ugly' parts. The DASH diet ( originally devised to lower blood pressure) has just been voted the healthiest plan for the 6th year running https://www.nlm.nih.gov/medlineplus/news/fullstory_156535.html and essentially focuses on fruits, vegetables, whole grains, poultry, fish and nuts minimising sugar and sugar laden drinks!! Not rocket science or sexy.......but healthy. As the old saying goes ... if Gran wouldn't recognise it .....

body+soul_au

Who sits around a marketing table and comes up with this rubbish?!!!.. Some donut company here in Brisbane has produced one of the most unappetizing and unhealthy foodstuffs I have seen in a long time. A donut burger with a beef patty, dripping with cheese and bacon soaked in Nutella, sandwiched between a thick glazed doughnut. Even if I had not eaten for a week I could not bring myself to eat something so revolting!! We have sunk to an all time low.  Come on people wise up and start taking your health seriously!! Btw not even a hint of green in sight..... This is a sad day for Human health! Rant over....

http://www.couriermail.com.au/lifestyle/food/qld-taste/dietitians-warn-doughnut-eat-too-many-of-these-killer-burgers/news-story/fd70eac60c81e8426c1d5768cd5194fe
Courier Mail

It is official! Eggs have been given the medical tick of approval ....finally!  Cholesterol has been on the "naughty" list of nutrients for nearly 40 years, with health officials warning us to stay away from high-cholesterol foods since the 1970's to avoid heart disease and clogged arteries.
But US officials have finally given the green light for a U-turn on previous warnings, which means eggs, butter, full-fat dairy products, nuts, coconut oil and meat have now been classified as "safe" and have been officially removed from the "nutrients of concern" list.
The US Department of Agriculture, which is responsible for updating the guidelines every five years, stated in its findings for 2015: "Previously, the Dietary Guidelines for Americans recommended that cholesterol intake be limited to no more than 300 mg/day. 
"The 2015 DGAC will not bring forward this recommendation because available evidence shows no appreciable relationship between consumption of dietary cholesterol and serum (blood) cholesterol, consistent with the AHA/ACC (American Heart Association / American College of Cardiology) report. 
"Cholesterol is not a nutrient of concern for over-consumption.1
1. https://uk.style.yahoo.com/blogs/icymi/cholesterol-is-finally-officially-removed-from--naughty--list-122559246.html

I have been pushing the egg message for years as they are natures little 'vitamin capsule'. Eggs for breakfast are a great way to fill up hungry kids and adults providing a rich source of protein, iron and zinc- important for muscles and healthy immune systems! An 'egg rich' breakfast also provides an opportunity to whip in a few vegetable or salad items sadly missing from many Aussie diets. Try them in a speedy omelette, scrambled, poached, boiled or even a breakfast fritatta and remember they are a great lunch or dinner option too. 

Breakfast Fritatta

2 large zucchini (approx 300g) grated

1 medium carrot grated

1 onion finely chopped

1 cup grated cheese

1 cup self raising flour

½ cup oil

5 eggs

Season as required for the adult palette!

Microwave or lightly fry onion for one minute.

Combine zucchini, carrot, cheese and onion

Sift flour, add oil and lightly beaten eggs

Season with salt and pepper

Pour into well greased pie or quiche dish

Bake at 180 degrees for 40 minutes

Note: if top starts to brown cover with foil to continue cooking.

*Easy to freeze

*kids can crack the eggs

* Add some lean bacon or chicken when frying the onions as desired

Happy New Year 2016 to you and your families. Well I am now mother to a teenage boy and a pre- teen girl....phew.....where have those 5 years gone? I am now even more passionate about the health of our next generation and hope to bring you a wealth of practical and evidence based nutrition information from my 23 years of practice and 15 and a half of being a mum! 
I like to make things simple and practical as these days we are so busy and stretched for time that we don't have hours to read through lengthy articles for helpful information. Thanks for joining me. Kate x

Choose water as a drink!
Having just spent a glorious week at the beach I was surprised to see so many kids drinking liquids other than water! Whilst the occasional treat can be ok it is really important not to give our children excess sugar contained in these drinks. Cordial, soft drink and 'slushies' are being consumed on a daily bases for many families and young bodies are not being hydrated properly. Even fresh juices and smoothies in their enormous sizes provide way to much sugar and energy (calories). Remember to pack water bottles with your sunscreen whenever you go out or better still freeze one over night so it's icy cold for your day out. How much water do you and your family need see https://www.healthykids.nsw.gov.au/kids-teens/choose-water-as-a-drink-kids.aspx

I'm Back

Thank you all for sticking by me and visiting my somewhat dormant blog!! Time has flashed on by and we are fast tracking to the end of the school term 1! Thank you for those who have left comments as to what they would like to see and gain from my blog. I have decided to make it a bit more "information shared over a coffee or tea" style. People have also asked me to blog how I personally mange certain nutrition issues within my family. So here goes a more informal approach to the nutrition bloggy blog world starring my family!

This morning Master J (still 9yrs) is super keen to get to school by 7.30am!!! to participate in the run swim club before school - as training for the lead up to the cross country carnival. Announces at 7am that a round of french toast would go down nicely to set his energy in good stead. (well at least he listens to be bang on about healthy eating). Miss R - 6years, also wanted to partake in the feast- much to husbands horror regarding my lack of time managment skills. To be honest it was fairly quick and the protein, iron and slow release carbohydrates was going to give him the start he needed and energy to continue till their first break. This year is the year for taking responsibility and pulling their own weight so whilst I whipped up a storm they gathered the necessary clothing and swimmers so we could get to school on time. I even had MY BED made for me.......bliss.

Easiest french toast recipe

1 egg per toast

splash milk

multigrain bread

smear of honey

whip the egg and milk

dip the bread either side into the egg until soggy

spray a little oil on the base of a non stick pan

fry off until egg is cooked

drizzle with honey

Just too easy

I simply love kebabs - they are simple, quick and super healthy. They can be made ahead of time or thrown together at the last minute when there appears to be nothing else in the house. Kebabs are also a great way to introduce a few new tastes and textures for those less willing participants in the family. Threading pieces of chicken, fish, seafood or meat with a few vegetables or fruits in between can be super easy for kids to help out with dinner. Vegetables that make great 'threaders' are capsicum, button mushrooms, chat potatoes, cherry tomatoes and baby corn. Threading peach, mango or pineapple can also add a different flavour to a savoury kebab. Marinades flavour and soften the meats and it is important to keep brushing these over the top of the kebabs as they are cooking under the grill, in the oven or on the barbecue. Simple marinades consist of lemon or lime juice mixed with a bit of olive oil with a flavour such as terriyaki or sweet chili sauce. Kids love the honey and soy sauce mix or a simple satay (one of our favourite is Satay Chicken Kebabs). If you are in a mad rush there a re plenty of ready-to-use marinades and sauces available on the supermarket shelves, however I prefer top make my own.

You guessed it - this will be on our table tonight

Enjoy

Kate x

Satay chicken kebabs
300g lean cubed chicken
4 skewers
1tablespoon peanut oil
1 teaspoon lime juice
½ teaspoon garlic

Cut chicken into evenly sized pieces
Thread onto 4 skewers
Brush with mixture of peanut oil, lime juice and garlic
Marinate for a few hours
To cook, BBQ until chicken cooked through

Sauce
2 teaspoon peanut oil (olive oil will do if you don’t have peanut)
1 small red onion finely chopped
1 garlic clove, crushed
½ teaspoon cumin
4 sprigs fresh coriander, finely chopped
1 cup chicken stock
2 tablespoon coconut milk powder
½ cup crunchy peanut butter
2 tablespoon lime juice
2 teaspoon soy sauce
Fry off onion and garlic until soft.
Add cumin, coriander and fry till fragrant.
Gradually add chicken stock and coconut powder, peanut butter, lime juice and soy
Remove from heat when sauce thickens
Set aside and serve with BBQ kebabs, rice and Green salad
*Easy to freeze