July
2008 Newsletter - Diet & Nutrition
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About The Author:
Nicola is a qualified Dietician from the Leeds Metropolitan University in the UK and has many years of experience as a dietician. She is a registered dietician with the Health  Professions Council UK and a member of the Singapore Nutrition and Dietetics Association. Nicola started out her careeer as a dietician with Derriford Hospital, Plymouth in the UK and then moved on to Royal Surrey Hospital in the UK as a senior dietician. She has experience in individual consultations and group coaching especially in the area of weight loss coaching.
Nicola will be writing a Nutrition packed newsletter every month (starting this month) with lots of helpful diet tips, restaurant reviews and healthy food choices here in Singapore.
Nicola can be contacted at nicola@nutri-style.com |
Hot off the press: Diet and cancer
The links between diet and heart disease are well known but did you know that 1 in 5 cases of cancer are attributable to diet? The World Cancer Research Fund recently published 8 recommendations for cancer prevention, all of which are consistent with general healthy lifestyle messages, and are applicable to all adult men and women.
- Maintain a healthy weight throughout adult life, being overweight significantly increases the risk of developing many types of cancer.
- Physical activity should be part of everybody’s daily routine.
- Limit foods that are high in fats & sugars.
- Eat more fruits, vegetables & whole grains (see below)
- Limit red meat consumption to 500g per week.
- Limit alcohol to within recommended levels.
- Limit salt to within recommended levels.
- Do not use dietary supplements for the prevention of cancer.
What are........whole grains & how can they help me?
Whole grains, or foods made from them, contain all the essential parts and naturally-occurring nutrients of the entire grain seed. When a grain is refined to make white flour or white rice only the inner section of the grain is used. Whole grains have significantly higher levels of vitamins and minerals and including them in your diet can help to reduce your risk of developing chronic diseases.
Whole grains also significantly contribute to your fibre intake which is important for your digestive health and helps you to control your appetite throughout the day.
Whole foods include:
Barley – use to thicken soups or to make risotto
Buckwheat – the main ingredient of Japanese soba noodles
Corn – including sweet corn and pop corn
Oats – including oatmeal, porridge oats and oatcakes
Rice – brown, be careful it is actually whole grain and not just coloured
Rye – has a particularly high level of fibre
Wheat – including whole grain pasta and bulgher wheat
Wild rice – which is actually a grass and is usually mixed with rice
Breakfast really is the most important meal of the day
You’ve heard it all before; breakfast like a king, lunch like a prince and dine like a pauper but it seems that people trying to lose weight who include breakfast daily are more successful than those who do not. This is believed to be because breakfasters feel less hungry throughout the day and, overall, eat less. By eating a healthy and nutritious breakfast, which includes some protein and carbohydrate, you are less likely to snack on foods that are high in fats and sugars. So if you’re not a breakfast person try to think of something that will be acceptable for you. A smoothie made with bananas, berries and low fat yoghurt is tasty, quick to prepare and easy to stomach.
Thinking of a gift for someone special?
Click to view Nutri-Style Gift Vouchers
Healthy eating in Singapore
Many of us enjoy eating out but it is not always easy to find somewhere that serves healthy food. Each month we will review a café or restaurant which serves a range of healthier options.
Glow – juice bar and café
Hilton Hotel, 581 Orchard Road, Singapore
This bijou café hidden away in the Hilton Hotel provides a welcome sanctuary from the hustle and bustle of Orchard Road. The café has a fresh and healthy feel complete with wheatgrass growing amongst the clientele.
The menu is varied and appealing. It includes sandwiches, soups and salads in addition to more substantial main meals and desserts. The salads are particularly appetizing and include ‘Wild rice and tofu salad with chopped walnuts, onions, broccoli, carrots and celery’ ($15.50). The mains include a Vegetable curry with brown basmati rice ($16.00) and Cold soba with holy basil, daikon sprouts and poached prawns ($18.50) There are weekly specials which included ‘Soy milk
pannacotta with raspberries’ ($10.50) Vegetarians and vegans are well catered for.
The drinks list is most impressive and contains no less than 13 juices ranging from Power juices to Immune Boosters. Smoothies are also available and can be made with soymilk or low fat milk. And for the more traditional, or those who need a pick-me-up there, is also a range of teas and coffees, just be careful how you drink them from the cups with no handles!
Glow is open from Monday – Saturday, 11am – 6:30pm.
New nutrition services at Nutri-Style
Beginning this month there will be an increase in the range of nutrition services offered by Nutri-Style.
Weight loss management group
Restart Day Monday July 7th at 7pm
The Weight Loss Management Group meets weekly on Mondays at 7pm and is recommended for those who have followed a weight loss plan before. A weigh in and discussion on a nutritional topic each week is conducted in a supportive environment. It will be an opportunity to meet like minded individuals, to discuss your successes and your difficulties and to ask any questions, that you may have, to a qualified Nutritionist.
Nutrition Makeover Workshop
Thursday 31st July
9am - 12pm
This 3 hour workshop will provide you with the knowledge of what constitutes a healthy diet and how to fit this in with living in Singapore. A personalised dietary assessment will be conducted which will provide you with a printed report highlighting any nutritional deficiencies or concerns in your diet. You will learn how to make small changes in your current diet to make a big differnce in the nutritional quality; learn how to read a label and learn the pit falls that most people fall into when trying to choose the healthy option.
For more details on the workshop, please contact Nicola@nutri-style.com
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