November 2008 Newsletter - Diet & Nutrition

Superfoods

Blueberries began the superfood trend which has now expanded to include a long list of expensive and exotic foods. Superfoods is a term that has been around for the past few years but what does it actually mean and should we be making greater efforts to include more of these foods in our diets?

Superfoods have been identified as foods as particularly high in micronutrients which may reduce the risk of developing cancer and heart disease. This group includes a wide variety of foods including broccoli, blueberries, salmon, spinach, watercress and brazil nuts which are now promoted as having special health promoting qualities. This has caused sales of these products to soar, in the UK sales of blueberries increased by 132% but is there any truth behind the claims or is it just a clever marketing tool?

There is actually no official, scientific or legal definition of a superfood. Generally fruits and vegetables given the superfood label are high in antioxidants such as Vitamin C, flavenoids responsible for the dark colour of some fruits and vegetables. Others are known for their antioxidant properties. Antioxidants combat free radicals which can damage cells and DNA thus contributing to ageing, cancer and heart disease. But phytochemicals are also present in foods not classed as superfoods blackcurrants native to the UK have a similar profile to blueberries but haven’t benefited from the same investment for both research and marketing as the (predominately American) blueberry.

Many claims have been made but are unsubstantiated. Wheatgrass juice is claimed to be a natural blood cleanser and detoxifier with a 30ml shot being nutritionally equivalent to 1kg of vegetables but this is a complete myth.

The truth is that it is not yet known what the ideal phytochemical profile for the healthiest diet is and it could well be that individuals react and respond differently. Everyone is encouraged to eat a rainbow of foods to ensure you get the largest range of nutrients as possible. Unfortunately no food is super on it’s own and don’t think that popping a pill will suffice either as the multiple benefits are often only seen when the actual foods are eaten.

So eating a greater variety of more locally produced foods will not only save us money and reduce the carbon footprint of our supermarket shop but will also ensure that all our micronutrient requirements will be met.

Wheatgrass - the claim

Wheatgrass juice is claimed to be a natural blood cleanser and detoxifier with a 30ml shot being nutritionally equivalent to consuming 1kg of vegetables

Wheatgrass - the truth

These claims are completely unsubstantiated. One tablespoon of broccoli or spinach contains more folic acid and vitamin C than wheatgrass and the chlorophyll which is reported to be 'higher than in any other green vegetable' is not actually absorbed by the human body!

Pomegranate juice - the claim

A fruit which was formally too much trouble to eat has been recently claimed to have eight times the anti-oxidant potential of tea. The major antioxodant is ellagic acid, a supposed anti-carcinogen.

Pomegranate juive - the truth

Consuming a 180ml serving of pomegranate juice (be careful of juice drinks which are extremely high in sugar) leads to an increase in blood anti-oxidant levels for one hour, but it is rapidly removed from the blood.

Deciphering the menu - Soups

Soups are a sfae bet for a healthy lunch or starter but not all soups are equal. Here is the lowdown on types of soups that you may see on a menu:

Bisque - pureed shellfish soup thickened with cream

Borscht - A vegetable soup from Eastern Europe traditionally made with beetroot

Bouillabaisse - A fish stew made with herbs and spices and traditionally from southern France

Chowder- Traditionally clam, a soup enriched with salt and pork fat and thickened with flour.

Cream of... - Usually a vegetable soup thickened with a bechamel sauce made from butter,

Gazpacho - A soup which is served cold originally form Spain and traditionally tomato based.

Laksa - From Malaysia and Singapore a soup containing egg noodles in a rich stock

Miso - A traditional Japanese soup made from miso (soy bean) paste mixed with other ingredients.

Mulligatawny - An Indian pepper soup which does not actually contain pepper.

Purèes - Blended ingredients thickened with starch.

Scotch Broth - Stewed beef or lamb with root vegetables and barley.

Veloutè - Rich soups containing butter, eggs and cream.

Vichyssoise - A french soup consisting of potatoes, leeks and cream and served cold.

It's all in the timing!

Japanese research suggests that eating meals quickly may double a person's chances of being overweight. Scientists from Osaka University studied the eating habits of 3000 people and reported their findings in the British Medical Journal.

Approximately 50% of the participants reported that they usually eat quickly. Of this group the fast eating women were 50% more likely to be overweight and the fast eating men were 84% more likely to be overweight than their slower eating counterparts.

The reasons for this are, as yet, unclear but it is hypothesised that the body's internal signalling systems may be to blame. If you eat very quickly your stomach's signal that it is getting full does not reach the brain quickly enough meaning we overeat before we realise that we are actually full. Variations in the feelings of fullness between individuals and groups is now seen as a key area in obesity research.

So we should slow down our eating, savour of food and enjoy meals without getting to that uncomfortably full point. This is easier said than done when many people have hectic schedules meaning that eating 'on the run' is part of every day life and the term 'fast food' has entered everyday language. Here are some tips to slow down your eating:

• Whenever possible sit down at a table to eat.
• Try to have a proper lunchtime, not eating in the car, at the desk etc .
• Make evening meals social occasions, discuss your day and slow down your eating.
• Wait 20 minutes before having second helpings or dessert to see if you really are still hungry.
• Children should be allowed eat slowly.
• Learn to recognise when you are full and stop eating even if your plate isn't empty.

If you feel you would like to change your eating habits for good and find a new healthier and more energised you Nutri-Style offers nutritional analysis and weight management programs.

http://www.nutri-style.com

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.

Caffe Beviamo

Caffe Beviamo has two outlets both situated in the main Orchard Road shopping area; the first and largest is in Tanglin Mall and the second is tucked away up on the 5th floor of The Paragon Centre. You are not likely to stumble across either of these and the name is not visibly displayed. Word of mouth is their most common form of advertising (there's not even a website!) but judging by the busy tables every lunchtime it does work.

Caffe Beviamo provides fresh, high quality foods at reasonable prices in pleasant surroundings. They are open all day and serve breakfast, lunch, afternoon teas and early dinners. The menu, which has recently undergone a revamp, is varied and includes soups, salads, sandwiches, pastas and pizzas. Everything is made to order in their open kitchen and unlike other cafes the food really does taste fresh.

The sandwich menu ($10-$15) includes a truly substantial salad sandwich as well as a delicious chicken with courgette, pesto and cheese sandwich and the old favourite of tuna salad. All sandwiches can be ordered on either wholemeal organic bread or freshly baked ciabatta and the friendly staff are always willing to make adjustments for dietary restrictions or personal preferences. The pizzas ($9.50-$15) are a new addition on the menu and are proving to be very popular, a 9" pizza is served to you on a wooden board topped with fresh ingredients and fragrant basil leaves.

Caffe Beviamo also has a wide range of drinks including milkshakes and smoothies and a range of mouth watering desserts and cakes (from $5) it is also a very children friendly place especially the Paragon branch which is situated on the same level as many children's shops including the early learning centre and toys r us.

Caffe Beviamo is a great place to check out if you are looking for fresh and healthy snacks or lunches in a pleasant environment  

Paragon Centre - 290 Orchard Road

Tanglin Mall - 163 Tanglin Mall

Nutrition services at Nutri-Style

Weight Loss Management Group

Mondays - 7pm & Tuesdays - 11am (from November 18th)

Due to the popularity of Nutri-Style's Monday evening weight management group we are adding a second group. This will be run on Tuesday mornings at 11am from November 18th and is aimed to reach those who find it difficult to come in the evenings.

The Weight Loss Management Group meets each week and is recommended for those who have followed a weight loss plan before.  A weigh in and discussion on a nutritional topic is conducted each week in a social and supportive environment. It is an opportunity to meet like minded individuals, to discuss your successes and your difficulties and to ask any questions you may have to a qualified Dietitian.

Nutrition Makeover Workshop

Thursday 27th November

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 personalized 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 difference 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. 

The November workshop will also include information and tips on how to survive the festive season without piling on the pounds!

For more details on the workshop, please contact Nicola@nutri-style.com

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