October 2008 Newsletter - Diet & Nutrition

The GI Concept

The Glycaemic Index (GI) is a measure of how quickly a food is broken down by the body into simple sugars and absorbed into our bloodstream. It is therefore most useful for carbohydrate containing foods, all of which are eventually broken down to simple sugars.

The Gl concept has been the subject of scientific research for more than 20 years and was originally developed as a dietary tool for diabetics to gain better control over their blood sugar levels. Today it is widely used in Australia, Canada and in much of Europe and is used for the management of obesity, heart disease and in sports nutrition.

The GI of a food is measured scale of 1-100. With glucose, which is absorbed by the body almost immediately, having a GI of 100. All other carbohydrate foods and drinks are measured against glucose. High GI foods are broken down quickly causing a sharp rise in blood sugar triggering a large amount of insulin to be released from the pancreas. Insulin removes excess sugar from the bloodstream but an excess causes undesirable reactions in the body to lay down fat and to make you feel hungry.

When a food with a low GI is eaten the body digests this slowly causing a slower rise in blood sugar and a much smaller release of insulin. Low GI foods keep the body feeling full for longer.

A healthy diet should contain lots of foods with a low GI. It embraces the traditional concepts of the Mediterranean diet emphasising fruit, vegetables, lean meats and fish.

Things to remember:

• High fibre foods have a low GI - granary bread has a low GI whereas white bread is high GI

• If a food is high in fat this reduces the GI - potato crisps have a low GI

• The cooking method can effect the GI - ice cream has a low GI but is high in fat and sugar

For details on the GI of specific foods consult this web site run by The University of Sydney : http://www.glycemicindex.com

Organic fare in Singapore

The range of organic fruit and vegetables in the supermarkets here is improving but it is not always easy to find out where an item has come from and how fresh it is.

Eat Organic (619H Bukhit Timah Road) has a large range  of produce including meat, dairy products, fresh fruit and vegetables as well as household goods including skin care and baby care ranges. www.eat-organic.com.sg.

Having local organic produce delivered directly to your door is an attractive prospect. Green Valley Farm (1 Bay Soon Pah Road) has a range of it's own vegetables which can be ordered online. They also sell their own range of organic foods which includes nut spreads and salad dressings. www.totally nature.com.sg.

   For your nutritional consultation, please visit http://www.nutri-style.com/her_diet.php

                                                             or call Nicola on 6887 5220

It's official.....thinking burns calories!

The good news is that thinking has been proven to burn calories! A study conducted by Laval University in Quebec, Canada, found that you burn more calories sitting and thinking or working than sitting and relaxing. But not many only about 4 calories per hour extra.

And now for the bad news....... the same study showed that when allowed to snack after one hours work or one hours rest those people who had been working (sitting down at a computer screen) ate 300 more calories than those who had been resting!

The reasons for this finding are unclear but theories include feeling the need for a reward after completing an hours work. Be careful about what you eat, how much you eat of it and why you are eating it. Common reasons for eating more than we really need to are:

• Boredom - waiting at an airport for a flight
• Habit - eating whilst watching the TV
• Stress or anxiety - work deadlines to meet
• Tiredness - trying to get some energy
• Routine - You eat lunch a midday every day whether you are hungry or not

Think before you eat something, why you am I eating it? And if it is for any of the reasons above try to do something else instead; go far a walk or have a bath.

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.

The green room cafe is situated in Bishan Park in the north of Singapore. The park has recently undergone extensive renovation and is a very pleasant and green space to wander or roller blade (hire available) around. The cafe is part of a bigger complex which houses a spa, a pilates studio and two other eateries but it was the vegetarian green room cafe that caught my eye for it's innovative menu and fresh, light and bright decor.

The green room cafe claims to serve outstanding food first with the fact that it does not contain meat being secondary and a quick perusal of the menu confirms this. Dishes such as tapas, laksa, burgers and curries are all made with vegetarian alternatives to meat. The menu also clearly marks gluten free options

My visit was at lunchtime and I selected the Scrunchy nachos ($12) Spring rolls and the Daily Bread ($12) The nachos were generously smothered with cheese almost to the point of drowning and the spring rolls were disappointingly oily but the bread which was fresh baked and loaded with roasted red capsicum, grilled aubergine and zucchini with 'off the vine' roma tomatoes, pine nuts and basil pesto sauce was delicious.

The drinks selection was extensive and includes fruit smoothies ($6.80) and freshly squeezed juices ($7.80) as well as the usual teas and coffees. So if you want to get away from the city  and to experience some vegetarian (but not all together healthy) cuisine give it a try.

The Green Room Cafe - Bishan Park: Monday-Sunday: 10am-10pm

http://www.aramsaspas.com/greenroomcafe.html

Nutrition services at Nutri-Style

Weight loss management group

Mondays - 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 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 to a qualified Dietitian.

Nutrition Makeover Workshop

Thursday 30th October

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. 

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

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