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    winter-food-swaps-blog.jpg
    Lisa Bywaters
    15/Jul/2021
    Health InformationMSK articles

    Warm up this winter with healthy food swaps

    We’re halfway through winter, and lovely, summery days are months away. Brrr, it’s cold!

    But it’s the perfect time to create delicious meals – hearty casseroles, pasta and soups – to warm you from the inside out. With bread fresh from the bakery (or fresh from the oven if you perfected your sourdough during 2020!). Yum…I’m drooling just thinking about it ?.

    However, we need to be careful with our food choices in winter, when we’re generally less active and comfort meals are calling our name. We may begin to put on some weight, which is no good for our joints, pain levels and health in general.

    The good news is we can enjoy these foods as part of a balanced diet by making some healthy food swaps and choices.

    Here are our top tips:

    Watch your portion size

    It’s easy to overeat when you use large plates and bowls as we tend to fill them to the edges or brims. So swap your large crockery for smaller dishes when plating up your meals.

    Choose wholegrain foods over those that use refined or processed grain

    They have more nutrients and fibre and are much better for you. Swap white bread or rolls for wholemeal or wholegrain, white rice for brown rice/quinoa/wild rice. And limit your intake of foods made using refined grains like white flour, such as cakes, biscuits, muffins. Treat them as a ‘sometimes’ food, not an everyday food. Read this article from the Better Health Channel to find out more about the benefits of cereals and whole grains.

    Enjoy lean protein

    Select lean cuts of meat and trim off any fat. Remove the skin from your chicken. Choose to buy sustainable seafood. And give tofu a go. Then bake, steam, grill or stir-fry your protein with lots of vegies.

    Be adventurous!

      • Try swapping cream in soups for silken tofu. You’ll get a protein hit, a creamy soup, and it’s much lower in fat. If you need convincing, give this pumpkin and tofu recipe from The Australian Women’s Weekly a go. It’s so easy and sooooo good!
      • Use sweet potatoes (also known as kumara) instead of white potatoes – for chips, mash, casseroles and stews, on the BBQ or with your Sunday roast. They’re full of nutrients and very tasty.
      • Instead of traditional pasta, use a spiraliser to make zucchini or carrot noodles. They’re light, healthy and add more vegies to your meal. If you don’t have a spiraliser, you can buy them ready-made from the supermarket. And don’t stop at pasta – you can use spiralised vegies in so many meals.
      • Swap white rice for cauliflower ‘rice’. It’s lower in carbs and super easy to make. As with spiralised vegies, you can also buy cauliflower rice at your supermarket. And it’s sure to become the base of so many favourite new recipes.
      • Swap salt for herbs and spices. We tend to have too much salt in our diet – from what we add ourselves to the salts already in the foods we eat. We know this is bad for our blood pressure, but it’s also not great for our bone health as it causes calcium loss. So when you’re cooking, try using fresh or dried herbs and spices such as garlic, ginger, chilli or black pepper instead of salt.

    Be wary of your sugar intake

    Too much sugar in your diet can increase muscle and joint inflammation, as well as cause weight gain, tooth decay and a whole host of other health issues. Reduce the number of sugary drinks you consume (including fruit juices, soft drinks and alcohol), use sugar alternatives when you cook or bake, and read the nutrition panel on foods to see how much sugar is in them before buying them. This article from Choice lists some of the many names for sugar. Also, check out this article from Weight Watchers for more ideas on how you can reduce your sugar intake.

    Fake it!

    Instead of your usual Saturday night takeaway, try making your own ‘fakeaway’. There are many websites with recipes and inspiration to make healthier versions of your favourite takeaway meals. Check out these recipes from KidSpot, the CSIRO and our wonderful volunteer Melissa, an Accredited Practising Dietitian.

    Seek help

    Talk with your doctor and/or an Accredited Practising Dietitian for information and advice. Visit Dietitians Australia to find an APD near you.

    Other tips for keeping healthy and well during winter:

    Take your time

    Eat slowly, and savour your meal. Notice the tastes and textures and how it makes you feel – after all, food is more than just fuel. Also, as you eat, take the time to assess whether you’re still hungry or if you’re just eating because there’s food on your plate. If it’s the latter, stop eating.

    Stay active

    We need to exercise and be physically active for our musculoskeletal health, pain levels and overall good health. But it can be tough to fit regular exercise in our days when it’s so dark and cold on these wintery days. And it can take some firm resolve to slide out of bed on a chilly morning to walk before work. Find out how you can stay active in the cooler months.

    Drink water

    It lubricates and cushions our joints, aids digestion, prevents constipation, keeps our temperature normal and helps maintain blood pressure. It carries nutrients and oxygen to our cells, flushes out toxins, and cushions the brain and spinal cord. It can also help prevent gout attacks, boost energy levels and fight fatigue. It also makes us feel full, which in turn helps us maintain or lose weight. It’s practically magic ✨. But if you, like many others, find it difficult to drink enough water, read our blog for tips to help.

    Batch cook

    When you’re feeling great, and have a lazy few hours to prep meals for the coming week, do it. You’ll have healthy, hearty food to go in your fridge or freezer that you can pull out when you need a quick meal – no muss, no fuss. Check out our recent blog on cooking hacks for more info.

    Make your meals colourful

    Fruit and veggies fall into five different colour categories: red, purple/blue, orange, green and white/brown. And each one has unique disease-fighting chemicals (phytochemicals). So when you’re making a meal, try and include as many colours as you can. It’s good for you, it looks appealing and tastes delicious!

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

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    cooking.jpg
    Lisa Bywaters
    24/Jun/2021
    Health InformationMSK articles

    Now we’re cooking!

    Tips for preparing meals with less stress

    There are some days when the thought of preparing and cooking a meal is so overwhelming. You’re tired, you’re in pain, and it seems like too much effort. Curling up on the couch and ordering a pizza delivery seems like a much better option! However, one of the best things you can do to look after yourself when you have a chronic condition is to eat healthfully. Sadly (for me at least), that means having the local pizza joint ? on speed dial isn’t ideal.

    But there are things you can do to make cooking easier and less hassle when you’re not feeling your best. Here are our top tips:

    Plan your weekly meals

    It’s not a particularly exciting thing to do, but making a plan for your coming week is really helpful. It ensures that you have all the ingredients you need, and it stops you from wasting money on the things you don’t. And if a case of brain fog hits when you’re standing in front of the fridge, your meal plan will sort you out. Check out The Spruce Eats top meal planning apps for 2021.

    Shop online

    This pandemic has really made online shopping easier and more efficient (hello new shoes ?). But as far as groceries go, it’s never been easier to order online and get exactly what you need delivered to your door. Or you can organise to click and collect, without having to leave your car. Perfect on a chilly winter’s day.

    Give yourself a break

    Not every meal has to be Masterchef worthy, using exotic ingredients and involving many steps. It just has to be tasty and healthy. Have a few recipes up your sleeve that you know you can cook with minimal effort or fuss and with the ingredients you have at home.

    Organise your kitchen

    Ensure the things you use regularly are within easy reach – that goes for ingredients and cooking utensils. And move the things you only use occasionally out of your way (e.g. lower cabinets, cupboard in the garage, sideboard). Don’t place heavy items on high shelves – it’s very easy to drop these things – especially if you’re tired. Use a kitchen trolley on wheels to move heavy pots from the bench to the cooktop or move meals from the kitchen to the dining area or lounge.

    Take a load off

    Keep a stool nearby so you can sit while you prepare your meals.

    Clean as you go…or get others to do it for you

    There’s nothing worse than cooking a lovely meal, relaxing while you eat it, then looking over to see a stack of dishes taunting you. So clean up the bulk of the mess as you go. Load the dishwasher, soak the stubborn pots and pans, and wipe down the benches. Or better still – rope in your partner/kids/housemates to help you. And it’s the perfect opportunity to catch up with each other.

    Frozen fruit and vegies are great time savers, packed with nutrients

    You can buy them at the supermarket, or prepare your own. Find out how you can freeze fruit, vegies, bread and herbs in this article by Good Food.

    Get prepped!

    Food prepping has taken over the internet, and there are endless articles, apps, videos and blogs to help you. You can prep your meals days in advance, then all you need to do is pull the pre-chopped, washed and/or cooked ingredients out of the fridge or freezer to throw together a meal in no time. Frugal and Thriving has a great guide to meal prepping.

    Batch cook

    When you’re feeling inspired and you have the time and energy, put on some music or a podcast, and cook batches of food to freeze. Then it’s just a matter of reheating and eating. Perfect! Check out My Foodbook for some practical tips to help you when it comes to batch cooking.

    One pot wonders

    Save yourself lots of mess and dirty dishes by cooking your meal in one pot. There are many books and websites with tasty recipes you can try that only require one pot (or pan). Borrow some cookbooks from your local library or fall down the rabbit hole of Pinterest for lots of inspiration. Here’s Taste’s 21 healthier one pot recipes. They all look delicious and very hearty, but I think I’m going to have to try the pumpkin, silverbeet and mushroom bake this weekend! Yum.

    Go, go gadget!

    Use kitchen gadgets and other aids to save energy, protect your joints and make things much easier when cooking. Things like electric can openers, jar openers, tap turners and thick-handled knives can be lifesavers. Check out the range of products available from our online shop.

    Make it a social occasion

    Cooking doesn’t have to be a solitary event if you have other people in the house. So get them involved. It’s an excellent way for kids to learn about cooking and becoming self-sufficient. But it’s also an opportunity to spend time together and share the load.

    Slow it down with a slow cooker

    Prepare your evening meal earlier in the day when you have more energy. Pop all your ingredients in a slow cooker and let it do its thing while you work, rest, read a book or put your feet up. Hours later, you’ll have a flavoursome pot of goodness to enjoy. Check out these slow cooker recipes from The Australian Women’s Weekly.

    Take breaks

    Sometimes we push ourselves just so we can get a task or chore done, but we can end up pushing ourselves past our limits. Sigh – we’ve all been there and paid the price. So whether you’re making the evening meal or you’re prepping for the week ahead, take a break (or two) to stretch, get some air, drink some water, and just move around. Standing in one place for a long period is not conducive to happy, pain-free joints. So take a break.

    Drink water

    When we’re in the middle of a task and focused, we often forget to drink enough water. Don’t allow yourself to become dehydrated – have a glass of water nearby and drink regularly.

    Cleaning up

    We’ve already mentioned cleaning as you go and using only one pot, but there are other things you can do to make cleaning easier, such as:

    • use non-stick foil or baking paper to line your trays, as well as roasting bags; they’ll lessen the mess on your trays – which means less scrubbing
    • if you have a dishwasher, load it as you finish with dishes and cooking utensils
    • soak dirty pots and pans before you start scrubbing to loosen any baked-on gunk
    • clean up spills immediately
    • put ingredients away as soon as you’re done with them
    • keep a bowl nearby for scraps and rubbish, or bring the kitchen bin closer to where you’re working.

    Call the pizza joint ?

    Sometimes take away food is the option that’s best for you. And there’s nothing wrong with that, just as long as it isn’t a regular thing. Takeaway foods are generally high in salt, sugar and/or fats and don’t give us all the nutrients we need in a balanced diet. Read the Dietitians Association of Australia’s takeaway food tips for more info.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

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    microbiome.jpg
    Lisa Bywaters
    13/May/2021
    Health InformationMSK articles

    Your gut microbiome

    You can’t pick up a magazine or scroll through socials without seeing a celebrity or influencer touting the latest probiotic, prebiotic, wonder food or tips to enhance your gut microbiome. When did the gut become big business? And what’s it all about?

    Let’s take a deep dive into the gut microbiome (sorry – that sounds a little gross ?) and find out.

    But first, some definitions:

    • microbes are tiny living things that exist all around us – in the air, soil, water, our food, and our bodies. They’re so small you can’t see them with the naked eye. They include bacteria, fungi, viruses and archaea.
    • microbiota refers to the entire community of microbes that inhabit a specific place. In this article we’re referring to the human microbiota – or the community of microbes that lives in and on your body, with a specific focus on the bacteria in the gut.
    • microbiome is what we call the genetic material of all of the cells in the microbiota. So this is not just the microbes themselves, but all of the genes in all the microbes.

    We’re all unique

    We’ve known for many years that there are trillions of microbes living inside and on our bodies. But did you know there are almost as many microbial cells as human cells that call our bodies home?! (1)

    The majority of these microbes are found along the digestive tract (or gut), especially in the large intestine.

    Microbes are extremely important for our health. We exist with them in a mutually beneficial, symbiotic relationship. That means that we both gain benefit from living in such close proximity with each other.

    We provide them with a cosy place to live and an abundant supply of food to feed on. They help us digest food, absorb nutrients and fight off harmful bacteria. They also have an effect on our metabolism, weight, mood, and most importantly, they help develop, modify and control our immune system.

    We’ve evolved with these microbes over thousands of years, passing them on from generation to generation. However your microbiome is completely unique to you.

    It started to develop when you were a newborn and was shaped by your mother’s health, how you were born (vaginally or via caesarean) and how you were fed as an infant (breastmilk, formula or combination). Then a multitude of other factors contributed to your microbiome, including where you live (e.g. rural/urban), your diet, the medications you use, if you’re a smoker, and your stress levels.

    The link between our microbiome and disease

    Even though we live in a symbiotic relationship with our gut microbiota, that doesn’t mean that all of the bacteria present in our gut are beneficial. It simply means that in a healthy person the gut microbiome is relatively stable, and the ‘good’ bacteria keep in check the numbers of ‘bad’ bacteria that could become harmful to us.

    For a healthy gut microbiome, we need sufficient levels and a diverse range of good bacteria. Poor diet, smoking, chronic stress and antibiotics can all affect the quantity and types of bacteria we have in our gut.

    Many studies have shown that it’s disturbances or imbalances with the gut microbiota that may contribute to the onset and/or severity of a long list of diseases. And that people who develop these conditions have too little or too much of certain types of bacteria, or lack some types of bacteria completely.

    For many autoimmune conditions, the cause is unknown. A genetic predisposition, coupled with an unknown trigger is often the closest we have to a cause.

    This has led some researchers investigating whether imbalances in the gut microbiome may be the a potential trigger that could result in some people developing:

    • inflammatory bowel disease (9) (Crohn’s disease and ulcerative colitis)
    • diabetes (8)
    • musculoskeletal conditions such as rheumatoid arthritis (2, 3), ankylosing spondylitis (4), and psoriatic arthritis (5).

    Scientists are researching whether improving the diversity and health of gut microbiota in people with these diseases will also decrease their symptoms.

    Probiotics and prebiotics

    Some of the treatments being researched include probiotics and prebiotics.

    Probiotics are live bacteria and yeast that are similar to those living in our digestive tract. They’re found in cultured and fermented foods including yoghurt, miso, sauerkraut, kimchi and kombucha tea.

    Probiotics help to maintain healthy levels of good bacteria in the gut and support our immune defences. They also help to break down foods we find difficult to digest, or foods that aren’t broken down by stomach acids.

    One meta-analysis investigated whether probiotic supplements provided any benefits for people with rheumatoid arthritis (RA). Researchers concluded that there’s a potential role for probiotics in relieving inflammation for people with RA; however more research is needed before we can know if probiotics can relieve the disease progression (6).

    Safety note – if you have a weakened immune system due to your condition and/or medications, you should talk with your doctor before taking a probiotic, as they contain live bacteria, and may not be safe for you to take.

    Prebiotics are a form of dietary fibre that we can’t digest. But our good bacteria love them, and they’re a great food source to help them grow and multiply in your gut. They’re found in foods such as beans, asparagus, garlic, brown rice, bananas and sweet potatoes.

    Scientists are investigating whether prebiotics can be used to treat or manage a range of health issues.

    Looking after your gut microbiome

    While there’s a lot of research being carried out investigating how our gut microbiome affects our health, we still have a long way to go before we have any definitive answers, especially when it comes to our musculoskeletal health. Our microbiomes are all so diverse and unique, which makes this research complex. And this research is also still quite new. So ‘watch this space’! We’ll bring you more information, especially as it relates to musculoskeletal conditions, as it emerges.

    In the meantime, there are things you can do to look after, and even improve your gut microbiome. And the good news is that these things are also good for managing your musculoskeletal condition/s and health in general.

    • Eat a well-balanced diet with a wide range of foods. The microbes in our gut are attracted to different nutrients. So providing a diverse range of healthy foods – fruit, vegetables, nuts, grains, seeds, fermented foods – means that you’ll be making a diverse group of microbes happy and healthy.
    • Eat a wide variety of fibre. The CSIRO says we can “feed our gut bacteria or microbiome by eating foods rich in resistant starch; for example, lentils, peas and beans, cooked and cooled potato, cold pasta salad, firm bananas, and certain wholegrain products” (7).
    • Avoid foods high in saturated fat and sugar as they have a negative impact on your microbiome.
    • Exercise – you didn’t think I’d get through an article without promoting exercise did you ?? Apart from all the amazing things regular exercise can do to help us manage our musculoskeletal conditions, our weight, mood, and sleep…studies have shown that exercise can improve the quantity and quality of the microbes in our gut. To find out more, check out this article from The Conversation.
    • Manage your stress. Studies have shown that stress – including psychological and emotional stress, lack of sleep, and stress caused by our environment such as noise, or extremes in temperature – can negatively affect the microbes in our gut. To manage stress, you can try to manage any environmental causes, get good, quality sleep, and use stress management techniques such as distraction, guided imagery, mindfulness meditation and deep breathing.
    • Avoid antibiotics when they’re not needed, They should only be used to treat bacterial infections. Antibiotics can’t kill viruses, so they shouldn’t be used for illnesses like the common cold. But they do kill bacteria – including the good ones we need in our gut. So discuss the risks and benefits of using antibiotics with your doctor. Read this information from the National Prescribing Service about antibiotics.
    • Get outdoors and interact with your environment. Whether it’s a walk in the park or digging in your garden, exposing yourself to external microbes is good for your microbiome.
    • Stop smoking – it affects your overall health, including the microbes that call you home. Quitting is hard, but there are people and organisations who can help you.
    • Talk with your doctor and/or dietitian about how you can improve your diet, for better gut health.

    Contact our free national Help Line

    If you have questions about managing your pain, your musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    References

    1. Sender R, et al. 2016. Revised estimates for the number of human and bacteria cells in the body. PLoS Biology.
    2. Wells, P. M., et al. 2020. Associations between gut microbiota and genetic risk for rheumatoid arthritis in the absence of disease: a cross-sectional study. The Lancet. Rheumatology.
    3. Taneja, V. 2014, Arthritis susceptibility and the gut microbiome. FEBS Letters.
    4. Fletcher, J. 2021.Expert perspectives: Ankylosing spondylitis and the gut microbiome. Medical News Today.
    5. Fletcher, J. 2020. Psoriatic arthritis and the microbiome: Is there a link? Medical News Today.
    6. Mohammed, A.T, et al. 2017. The therapeutic effect of probiotics on rheumatoid arthritis: a systematic review and meta-analysis of randomized control trials. Clinical Rheumatology.
    7. CSIRO, 2021, Resistant starch.
    8. Branca, M (2021). Plant-based diet may feed key gut microbes. The Harvard Gazette.
    9. Knights, D.et al (2014). Complex host genetics influence the microbiome in inflammatory bowel disease. Genome Med 6, 107 (2014).
    CONTINUE READING
    gout-food.jpg
    Musculoskeletal Health Australia
    28/Jan/2021
    Health InformationMSK articles

    Can gout attacks be managed through diet?

    We often associate gout with gluttony and enjoying too much alcohol. Historical images of gout include overweight, ruddy faced, aristocratic men or royalty such as Henry VIII.

    But this isn’t the case and is too simplistic a view of a complex condition.

    To find out more about gout, what causes it and how it’s treated, check out our gout info.

    So what causes a gout attack?

    If you have gout, you know that an attack happens suddenly, often overnight, and you’ll wake up in a lot of pain.

    And it’s more likely to occur if you:

    • are male
    • have a family history of gout
    • are overweight
    • have high levels of uric acid in your blood
    • drink too much alcohol (especially beer)
    • eat a purine-rich diet (including foods such as red meat, offal, shellfish, fructose, beer)
    • use diuretics
    • become dehydrated
    • crash diet or fast.

    Managing your weight

    While you can’t control some of the risk factors to prevent a gout attack, you can control your weight. If you’re overweight, losing weight gradually and carefully can reduce your risk. However don’t go on a crash diet, skip meals or fast as this can also increase your risk of an attack.

    If you need to lose weight, talking with your doctor and/or a dietitian is a really good idea to get the information and support you need to lose weight in a healthy way.

    Other dietary changes

    It’s believed that lowering uric acid levels through small changes in your diet may help reduce the chance of future gout attacks. These changes include:

    • restricting or avoiding alcohol
    • avoiding binge drinking
    • eating a healthy, well balanced, colourful diet. Research suggests that the DASH diet or Mediterranean diet may be helpful. Read our blog on anti-inflammatory diets for more info.
    • drinking plenty of water
    • avoiding fasting or crash dieting
    • making sure you don’t overeat on a regular basis.

    Your doctor or dietitian can help guide you in making healthy changes to your diet.

    Keep taking your medication

    It’s important to note that dietary changes alone aren’t enough to address the underlying cause of gout – too much uric acid in your blood. For many years there’s been a misconception that simply changing your diet will help keep your gout under control.

    However the research clearly shows that medication is needed for most people with gout to manage it effectively. So if you decide to make some dietary changes, discuss this with your doctor and continue to take any medication you’ve been prescribed to manage your gout.

    Final word

    Gout is a painful, complex condition that affects many Australians. But there are things you can do to take control, including managing your weight, making changes to the things you eat and drink and taking your medication.

    Contact our Helpline

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, telehealth, or accessing services be sure to call our team. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@muscha.org) or via Messenger.

    More to explore

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    sugar.jpg
    Lisa Bywaters
    13/Jan/2021
    Health InformationMSK articles

    The not so sweet truth about sugar

    It’s the start of 2021 and many of us are feeling the effects of consuming too many yummy things during the holidays. Trifles, honey glazed hams, wine, pavlova, cheesecakes, rum balls, cocktails, pudding, soft drinks, fancy salads with sweet dressings, crackers, lots and lots of lollies…and that was just one day!!

    But sadly while we may love these high-sugar foods, they don’t love us back. And if we don’t consume them in moderation, they can have some very negative impacts on our health and wellbeing.

    So let’s take a look at the delicious, but bittersweet world of sugar.

    Did you know?

    Consuming too much sugar can increase muscle and joint inflammation. It can also lead to weight gain, an increased risk of developing diabetes and heart disease, high blood pressure, acne and dental disease. Which means Mary Poppins had it all wrong with her spoonful of sugar – it doesn’t help the medicine go down ☹.

    How much sugar should we aim for?

    Because of the many health issues linked to a diet high in sugar, the World Health Organization (WHO) has released a guideline that states “in both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”. (i)

    By free sugars they’re referring to the sugars “added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates”. (ii)

    For an adult with a healthy Body Mass Index (BMI), 10% works out to be about 12 teaspoons (or 50 grams) of sugar, in all its forms, per day.(iii) While that sounds like a lot, there’s a lot of hidden sugar in our food. Apart from what we add when cooking or making a cuppa, there’s the sugar that’s in our processed, packaged and pre-prepared foods, soft drinks, fruit drinks, bread, crackers, alcohol etc. So it all adds up very quickly.

    In the 2018 report Nutrition across the life stages, the Australian Institute of Health and Welfare (AIHW) reported that “more than half of the population in each age group up to 19–30 have intakes of free sugars that are greater than the WHO guideline. While this decreased slightly with older age groups, it remains high, with between 35% and 50% of the population with intakes greater than or equal to 10% of energy intake”.(iv)

    The main contributors to added sugars intake include: “fruit and vegetable juices and drinks, soft drinks, cakes and muffins, cordials and sweet biscuits”.(v)

    But we can change our eating behaviour to reduce the amount of sugar we consume. We don’t have to be a slave to our sweet tooth or our eating habits. And in a short period of time we can experience the improved health benefits of eating a balanced diet, low in sugar.

    Did you know?

    Sugar has many different names. You may be familiar with some of the ones ending in ‘ose’ – glucose, fructose, dextrose – but there are many that don’t even sound like a sugar, like demarara and turbinado! That’s why it’s a good idea to become familiar with the different names of sugar, so you know what to look for. Choice has a helpful list of 42 different names for added sugar to help you.

    Let’s get started – some tips for reducing your sugar intake

    • Get help. You don’t have to do this on your own. Talk with your doctor or a dietitian for advice and strategies to help you reduce your sugar consumption. And get the family involved. It’s more than likely that if one person in the household is consuming too much sugar, then others are too.
    • Read the nutrition information panels and ingredients lists on your packaged foods. EatForHealth.gov.au has some great resources to help you understand what you’re looking at. And remember, sugar has several names that may be listed in the ingredients list – so one product may list sugar, invert sugar, malt extract, glucose solids, golden syrup, and honey – all in the one item! That’s a lot of sugar.
    • Compare similar products. Once you’ve wrapped your head around reading nutrition panels and ingredients lists, compare products before you buy them. For example, compare different yoghurts – one may have a much higher percentage of added sugar than another.
    • Decide how you’re going to do this. You may decide to go cold turkey and stop consuming anything with sugar. This sounds really hard to me but it works for a lot of people. Or you can make changes gradually and consistently. This can also be tough, so getting help from a dietitian is a really good idea.
    • Reduce your intake of sugary drinks, including alcohol. We know soft drinks are full of sugar, but so too are flavoured milk drinks, fruit and vegie juices and store bought smoothies, slushies, milkshakes etc. Drink water – plain or sparkling instead. And if you want a flavour hit, add some lemon or lime slices, or some mint leaves.
    • Think about why you’re eating that ice cream after dinner or mid-afternoon chocolate bar. Are you actually hungry or is it a habit? If you’re hungry choose something that’s not full of sugar like unsweetened Greek yoghurt with some passionfruit or berries, or a small handful of unsalted almonds. If you’re eating because it’s a habit, do something else. Take the dog for a walk, talk with your kids, fold the laundry, clean your teeth. Distract yourself until you’re no longer thinking about eating.
    • Make sure you’re eating enough fibre and protein. They’ll make you feel full and satisfied, so you’re less likely to snack. Fibre is also important for a healthy digestive system, while protein has many health benefits including providing energy, growing and repairing cells and keeping your immune system healthy.
    • Manage your stress. We often reach for the comfort foods when we’re feeling anxious or stressed because they make us feel better. Find other ways to deal with stressful situations that don’t involve sugary food or drinks.
    • Get a good night’s sleep. Being tired or feeling fatigued is one of the many reasons we crave sugary things because we know it’ll give us a quick burst of energy. But that energy doesn’t last. You soon go back to feeling tired and needing more sugar to keep you going. And lack of sleep is also linked to weight gain; when coupled with a diet high in sugar, it’s not a great combo. Read our information on sleep for more information about how you can improve your sleep quality and quantity.
    • Be prepared for the potential for sugar withdrawal. Sugar is addictive, and some people may find they experience symptoms such as headache, fatigue and lack of concentration when they reduce their sugar intake. But it will pass. Have some strategies in place in case this happens to you such as: going for a walk, calling a friend, having a cup of tea or coffee (minus any added sugars or syrups), drinking some water, getting some fresh air, doing a crossword. Whatever works to distract you from the symptoms you’re experiencing.

    In the end, it’s up to you how much or how little sugar you want to have in your diet. There are definite health benefits for having a diet low in sugar, but that doesn’t mean no sugar.

    So if you’re struggling with the idea of giving up all of the sweet things that you enjoy, there’s no reason you can’t enjoy your favourite sweet every now and again.

    And you’re more likely to really savour it because you’re eating it because you enjoy it – not because you’re tired, stressed, bored or because it’s a habit. So take some steps today to reduce your sugar intake. Your body will thank you for it.

    Call our Help Line

    If you have questions about things like managing your pain, your musculoskeletal condition, treatment options, COVID-19, telehealth, or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    References

    i-ii WHO Guideline: Sugars intake for adults and children, 2015.
    iii Food Standards Australia & New Zealand: Sugar, 2019.
    iv-v AIHW Nutrition across the life stages, 2018.

    CONTINUE READING
    donuts.jpg
    Lisa Bywaters
    02/Jul/2020
    Health InformationMSK articles

    Losing the COVID kilos

    An article in the news this week caught my eye and really struck a chord. I don’t know about you, but the period of isolation has seen me gain a little more weight than I’m happy with

    Having more time to cook and create, stress eating, the return of Masterchef (Go Poh!) and not being as physically active as we were before COVID…not to mention the snacking, cocktail hour and a whole bunch of other factors has caused many of us to gain weight during iso.

    Apart from the many health issues associated with being overweight (e.g. heart disease, diabetes, high blood pressure) it’s also linked to increased pain and joint damage due to the increased stress on your joints. It can also affect your ability to be as active as you’d like, which can lead to more pain, musculoskeletal issues and weight gain. We also know that fat releases molecules that increase inflammation throughout your body.

    Clearly maintaining a healthy weight is important.

    So if, like me, you want to lose some of the weight you’ve gained during the last few months, we can do it! We can turn this around. It may be a challenge and take some time, but we can lose the COVID kilos.

    • Start with a goal. It really does help if you have a clear goal in mind. Just the idea of losing weight isn’t a goal, but a specific, measurable plan – for example – losing 5 kilos in 8 weeks is. So make sure your goal is SMART – specific, measureable, achievable, realistic and has a timeframe. Read our blog on setting goals for more info. When you’ve created a goal that suits your specific wants and needs, write it down and put it somewhere prominent. It’s a great visual to help you stay on track, and remind you of why you started.
    • Keep track. It’s helpful when you’re trying to get back into a healthy routine to write down what you’re eating. You can use a simple notepad or download an app. Whatever format you choose, make sure you use it. Add every little thing you eat and drink, how much you’re consuming and when. Keeping track of your food intake really helps you see if your diet is balanced and it can help you spot any trends as far as snacking, serving sizes etc. That’ll help you adjust things if you need to.
    • Eat a balanced diet that includes a colourful variety of foods, such as fruits, vegetables, whole grains, dairy products, proteins and healthy fats. This gives your body the energy and nutrients it needs to work properly, helps you maintain a healthy weight, helps protect you against other health conditions and is vital for a healthy immune system.
    • (Re)Establish a routine. If you had a healthy diet and exercise routine pre-COVID, reestablish it. It may not be exactly the same, but if you had it once, you can do it again. Look at what’s changed for you over these last few months, how it’s affected your diet and exercise, and what things you need to do to get things working again for you in this new world. If you didn’t have a good routine before COVID, now’s the perfect time to get one. Think about your typical weekday (weekends will have a slightly different routine), what you need to fit into your day including your family, work and other commitments. Write it all down and think about how you can establish a routine that works for you. Think about when you’ll work on creating healthy meal plans, when you’ll shop for ingredients, when you’ll cook, and when you’ll exercise. If you break it down into the small tasks, it makes it easier to fit into your schedule. This may take some trial and error, but it’s worth the effort.
    • Get the family involved. Whether you have family living with you, or they’re in another location, get them involved. They’ll be your cheer squad, but they may also benefit from a little TLC when it comes to their diet and exercise. You can support each other, work through problems together, share recipes and ideas.
    • Exercise. Obviously. Make sure exercise is part of your everyday routine. It’s important to help manage your musculoskeletal condition, pain, mental health, weight, sleep – and so many others things.
    • Get a good night’s sleep. Research has shown a clear link between not getting enough sleep and weight gain. Poor sleep is also linked to difficulties losing weight. As many people with musculoskeletal conditions struggle with sleep, this is yet another reason to really look at how you can improve your sleep quality and quantity. And if you need help, talk with your doctor.
    • Eat mindfully. This involves taking the time to be aware of what you’re cooking and eating – savour the tastes, the smells, the textures. Be present while you eat, and try not to be distracted by things like the work, TV and other devices. Don’t hurry, eat small bites, take your time and enjoy.
    • Distract yourself. Sometimes we eat not because we’re hungry, but because we’re bored, sad, lonely or upset. Before you eat something outside of meal times, ask yourself why you’re reaching for that food. Do you actually feel hungry? Or is there another reason? If you’re not hungry, distract yourself with a walk, call a friend, drink a glass of water (not wine! – many of us are overdoing that too – see below).
    • Choose snacks wisely. I’m not a chocoholic, but somehow it’s been finding its way into my cupboard on a regular basis. It’s easy for this sort of thing to become a habit, so be mindful of what you’re snacking on and how often. If you’re snacking on less healthy options like high fat, high sugar or high salt treats, substitute them for healthy options such as fruit, vegetables, nuts, yoghurt. But be aware of the serving size and the frequency. You can have too much of a good thing! And save the treats for when you can really savour them. When you only eat them occasionally you’ll enjoy them even more.
    • Acknowledge that you’re not perfect and you may eat some things that aren’t part of your healthy eating plan. That’s OK, you’ll get back on track. Don’t let it trip you up, or allow the negative self-talk to sabotage your weight loss. Go back to your goal, remind yourself why you’re doing this, and move on.
    • Don’t deprive yourself but don’t ‘treat’ yourself too often either. Find that balance of enjoying your food, but don’t use it as a reward or to make yourself feel better if you’re feeling down or stressed.
    • Get help. If you’re struggling with your weight and you need professional help, talk with your doctor or dietitian. They can help you with practical information and strategies that are specifically tailored to you.
    • Be careful with alcohol. Reports are showing that many of us are drinking more during these stressful times. If that sounds familiar, cut back on your alcohol intake. Substitute other drinks that you enjoy instead of alcohol, though be careful of drinks high in sugar. Try different teas and infusions, add lemon and other fruits to your water, give kombucha a go (maybe? It can be an acquired taste), make a mocktail (again be careful of the sugar content).

    Contact our free national Help Line

    If you have questions about things like COVID-19, your musculoskeletal condition, treatment options, telehealth, managing your pain or accessing services be sure to call our nurses. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    Photo by Heather Ford on Unsplash

    CONTINUE READING
    dog-in-bed-pain-blog.jpg
    Lisa Bywaters
    21/May/2020
    Health InformationMSK articles

    Pain – persistent, chronic, always there

    For many of us our pain is always there – sometimes in the background and at other times it’s very much in the front of our minds. It’s a constant – just like taxes. Even with a pandemic causing so much chaos and uncertainty, our pain persists, it’s always there.

    And quite frankly it’s a pain in the arse. It hurts. It’s exhausting. And it’s invisible.

    The Australian Institute of Health and Welfare last week released their latest report Chronic pain in Australia. It highlights that 1 in 5 of us lives with chronic pain. So next time you’re standing in a physically distant queue at the shops or taking a walk around the park – consider the fact that 1 in 5 of the people see you around you is also living with pain. It’s a massive problem, but there are things we can all do to manage our pain effectively.

    Know your pain and yourself

    It’s so important when you live with a chronic condition that you understand it. Learn as much about your condition as you can so that you can take an active role in managing it, including the pain associated with it. For example, what makes your pain better? What makes it worse? Do you tend to overdo things when you’re feeling great and end up paying for it over the next couple of days with increased pain? Or when you’re experiencing a flare and your pain is worse – do you get anxious, and everything becomes negative and too hard?

    Knowing these things – really understanding how your pain affects you physically, emotionally and behaviourally – will help you manage your pain and your condition better, even in this time of crazy COVID.

    Tackle the big three – exercise, eat, sleep, repeat

    I don’t know about you, but I’m finding my exercise, diet and sleep have all taken a hit due to the pandemic and iso. Not being able to get to the gym, changes to work and my normal routine and stress has really impacted how and when I’m eating, sleeping and exercising. And not in a positive way.

    This has had a very noticeable effect on my pain levels. If you’re experiencing this too, acknowledging it is the first step to changing things. So I can’t get to the gym – there are other ways to be active. So my routine has changed and as a result so has my diet. I can manage that. Stress and pain is impacting my sleep? I’ve managed that before – I can do it again.

    It’s all about finding the right mindset. This is a strange, new normal we’re living in. And it’s going to change and evolve as we continue through 2020. We have no roadmap for what’s been, and what’s to come – so we need to do the best we can to change and adapt to the constantly shifting landscape.

    Get help

    OK, that all sounded sooooo easy, right?? Nope.

    We may be able to change and adapt to some things but there will be times when we need to ask for help. From our family and friends, from our doctor, physio, psychologist. Whether it’s medications or physiotherapy to directly manage the pain, or asking a family member to carry the heavy laundry basket to the clothesline, or talking with a friend about your frustrations – whatever it is, there’s help available. You just need to acknowledge the fact that you need it and reach out. And remember the nurses on our Help Line are just a call or email away.

    Use your mind

    It’s a powerful tool. You can use it for distraction, mindfulness, relaxation, visualisation and guided imagery. None of these things will take your pain away completely, but they can provide temporary relief while you do a painful task, try to fall asleep, or wait for your pain medication to kick in.

    ‘P’ yourself – plan, prioritise and pace

    We’re often our own worst enemy. We do too much when we’re feeling great, and end up feeling rubbish for hours/days afterwards. Something ‘simple’ we can do to prevent this from happening time and again is to plan, prioritise and pace ourselves. First plan – what do you need to do today? Write it down. Now prioritise. How much of those zillion things do you really need to do? Often things we see as hugely important aren’t. And do you need to do them yourself? Can someone else do it? Now pace yourself. It’s not a race – so be generous with your time, spread your jobs over the day and build in space for rest breaks.

    Look after your mental health

    Living with persistent pain can sometimes be a roller-coaster of emotions. It’s perfectly natural that from time to time to feel sad, worried, angry, anxious, depressed or frustrated. Add a pandemic, and it’s no wonder many of us are feeling as if our worlds have turned upside down and inside out. It’s important that you acknowledge these feelings. You may want to write in a journal, talk with a family member or close friend or talk with a counsellor or psychologist. Don’t ignore these feelings or keep them bottled up.

    Your GP can refer you to a psychologist if needed on a GP Mental Health Management Plan. At the moment because of COVID-19 you can arrange to speak to a psychologist via telehealth (over the phone or a video call).

    Be kind

    To yourself and to others. It’s an unprecedented, really strange time and we’re all doing the best we can. So be kind to yourself – you’ll experience ups and downs, stumbling blocks, and barriers that get in your way. And some days you’ll need to work really hard just to keep moving. So give yourself a break. And remember 1 in 5 people are living with invisible chronic pain. And even more people are dealing with all kinds of stuff we can’t even imagine. So be kind to the people you encounter. It makes us all feel so much better than the alternative.

    More to explore

    Our nurse Clare discusses some simple things you can do to manage pain while at home in isolation, including pacing activities, exercise, getting a good night’s sleep and heat and cold packs.

    We also have some great blogs to give you more tips and info about managing pain:

    CONTINUE READING
    self-care.jpg
    Lisa Bywaters
    22/Apr/2020
    Health InformationMSK articles

    Does your self-care plan need some TLC?

    Updated July 2022

    Feeling overwhelmed, exhausted, stressed and frustrated by 2022? You’re not alone! It’s been a bumpy ride. Filled with uncertainty, new pressures, lots of unknowns and a lack of control, many of us are feeling anxious, upset and vulnerable. When you have a musculoskeletal condition and live with regular pain and fatigue, the urge to retreat to your warm, cosy bed and pull the covers over your head can be very tempting.

    But you’re strong. You can take control of the situation and do something proactive by examining your self-care plan. Ask yourself – “is my plan realistic now? Or does it need updating in light of the changes to my world?”

    What is self-care?

    Self-care is a popular term these days, with lots of different definitions and uses.

    The World Health Organisation defines self-care as “the ability of individuals, families and communities to promote health, prevent disease, maintain health, and cope with illness and disability with or without the support of a health worker” (1).

    That’s a rather dry definition, so for the everyday person with a musculoskeletal condition, we describe self-care as the things you consciously and deliberately do to take care of your physical, mental and emotional health and wellbeing.

    It includes everything from exercising regularly and staying active, eating a healthy diet, getting a good night’s sleep, caring for your mental health, managing pain and fatigue, seeing your healthcare team regularly, learning about your musculoskeletal condition, and staying connected with family and friends. It also involves things like good hygiene, avoiding risky behaviours and actions, and using medicines and treatments appropriately.

    So to create a self-care plan for yourself that’s realistic and achievable, let’s get real, start small and appreciate the things you can do right now.

    Get some sleep

    Easier said than done I hear you say! But getting good quality sleep is crucial for our everyday functioning. If it’s an issue for you, especially at the moment, part of your 2022 self-care plan may be to look at ways you can improve your sleep quality and quantity. We have resources to help you – including nurses you can speak to on our Help Line (see details at bottom) and info on our website. Or if it’s a problem you feel you need extra help with, talk with your doctor (in person or via a telehealth consultation) to get professional help.

    Eat a healthy, nutritious diet

    While it’s tempting when you’re feeling crappy to eat foods you think of as comforting (e.g. chocolate, cheese, ice cream, biscuits, alcohol) you need to enjoy them in moderation. While they may make you happy for a while, it’s only temporary. Too much of a good thing can lead to weight gain and other health issues. Eating a variety of healthy foods, in a range of colours will make you feel better overall and will give you more energy. And on the days you’re feeling great, prepare some healthy meals you can pop in the freezer for the days you’re feeling lousy.

    Stay active

    Regular exercise has many health benefits for people with musculoskeletal conditions. It helps improve your symptoms, including pain, stiffness and fatigue.

    When you exercise, your body releases chemicals such as endorphins, serotonin and dopamine into your bloodstream. They’re sometimes called ‘feel-good’ chemicals because they boost your mood and make you feel good. These chemicals also interact with receptors in your brain and ‘turn down the volume’ on your pain system.

    Being active is also essential for your overall good health and wellbeing. It helps keep your muscles, bones and joints strong so that you can keep moving. It reduces your risk of developing other conditions such as heart disease, osteoporosis and diabetes. It boosts your mood, benefits your mental health, helps with weight control and improves sleep. If you’re not sure where to begin when it comes to starting an exercise program, talk with your doctor, physiotherapist or exercise physiologist for some advice.

    Take care of your mental health

    It’s really easy when you’re constantly surrounded by virus talk and the doom and gloom of the 24 hour news cycle to become overwhelmed. Especially if you’re also worried about your health, family, work and finances. And when you’re stressed and not looking after yourself properly, it can affect all aspects of your life including your family life, your ability to focus on work properly, sleep well, eat well…and so it becomes a vicious cycle.

    The good news is there are lots of things you can do to look after your mental health during this time (read our blog for tips and strategies) including getting professional help if you need it. Again you can access the help you need in person or via a telehealth consultation. Talk with your doctor if you want more information about getting professional help.

    But a really simple thing you can do immediately is to limit your exposure to the news – pick a time when you’ll catch up on what’s happening – for example the evening news or morning bulletin – and then turn it off and tune it out.

    Cleaning – plan, prioritise and pace

    Cleaning – yourself, your kids, your home can be an enormous challenge. Hands up if there are days you feel like you need a nap after having a shower in the morning? It happens to most of us living with chronic pain at one time or another. But the best thing you can do is to plan, prioritise and pace yourself.

    Even before you get out of bed, while you’re lying in your warm, little cocoon, plan what you’d like to do during the day. Maybe have a notepad and pen beside your bed, or use a note app on your phone and write it all down. You can even do your planning the night before.

    OK, seeing it in one place, you can see that it’s a lot 😕.

    So now to the second P – prioritise. What are the things you really need to do? Do you really need to wash your hair today, or can you use the dry shampoo? Do you really need to vacuum the entire house, or just the living area? You know how you’re feeling on any given day – so plan, then prioritise.

    Which then brings us to the 3rd P – pacing. Whatever you’re doing – cleaning, exercising, cooking, working, gardening, playing with the kids – pace yourself. It’s not a race – so be generous with your time and build in space for rest breaks.

    And finally, when it comes to cleaning, don’t forget hand washing. We still need to do it regularly and thoroughly. We also need to be careful how we cough, sneeze and blow our noses. Check out our hygiene 101 blog for more info.

    Make time for the things you enjoy

    When you’ve given the basics of your self-care plan some TLC and revised it for the current world, now take some time to consider other aspects of your self-care. You may not have the time, energy or inclination to do these sorts of things most days, but schedule time to do the things that make you happy, relaxed, or pampered at least once a week – like a bubble bath, taking an hour to curl up with a good book, having a moment of peace and quiet in your garden to relax, doing a jigsaw puzzle, a video chat with your bestie. We all need these moments to help us recharge, especially when life is so crazy and unsettled.

    Contact our free national Help Line

    Call our nurses if you have questions about managing your pain, musculoskeletal condition, treatment options, mental health issues, COVID-19, telehealth, or accessing services. They’re available weekdays between 9am-5pm on 1800 263 265; email (helpline@msk.org.au) or via Messenger.

    More to explore

    Reference

    (1) Self-care interventions for health, World Health Organization.

    CONTINUE READING
    scales.jpg
    Lisa Bywaters
    16/Apr/2020
    Health InformationMSK articles

    Tip the scales in your favour

    Managing your weight in isolation

    Hands up if you‘re giving Nigella or Jamie a run for their money when it comes to getting creative in the kitchen at the moment? Every second post on social media includes amazing looking recipes and we’ve actually got the time to give them a go. Masterchef has come back on TV, so we’re whipping on our aprons faster than you can say sauté. And with the kids home, we’re getting them involved too. All good right? Absolutely!

    The problem is we need to be mindful of our weight with all the cooking, baking and snacking we’re doing.

    It’s important for everyone – whether you have a musculoskeletal condition or not – to maintain a healthy weight.

    Being at a healthy weight and regular exercise gives you the energy to get the most out of life and will protect you from developing many health conditions like diabetes, heart disease and some cancers. It will also help you manage your musculoskeletal condition and chronic pain.

    But with our usual routines disrupted because of COVID-19 and isolation it’s easy to fall into some bad habits. Being aware of this, and taking some simple steps to ensure they don’t become your new normal is important. So here are some tips to help you manage your weight while in iso:

    • Watch the snacks and grazing. Because we’re isolated to our homes, we’re only a few short steps from the fridge or pantry. And with all the cooking we’ve been doing, they’re full of all kinds of delicious things. So it’s really important to resist them. Stick to your set times for main meals, have healthy snacks such as fruit, yoghurt and nuts on hand for when you’re peckish, drink more water, go for a quick walk. Distract yourself from the contents of your fridge or pantry.
    • Which brings us to the next point – ask yourself honestly if you’re hungry or just bored? If you’re hungry, grab a healthy snack. If you’re bored, then do something. Read a book, go for a walk, talk with your family, clean the shower. Focus your attention elsewhere.
    • Be aware of your portion sizes, as it’s easy for them to slowly increase over time. Check out your plates and bowls – do they hold more than a normal sized serve? If so, consider using smaller dishes. Read this article from QLD Health for more info about portion sizes.
    • Track your eating. If you’re concerned that you’re eating more than usual, and you’re starting to gain weight, keep a food diary to help you track what you’re eating. You can use a simple notepad, or download an app. There are lots out there and many of them are free.
    • Alcohol – whoa mama. That’s a big one for many people at the moment. It’s fine to enjoy the occasional drink, but we do need to be careful that fear, anxiety, loneliness and worry aren’t leading us to drink more than is healthy. Find out more about alcohol – how it affects you, what a standard drink is, and tips to help you reduce or quit drinking alcohol.
    • Stay active. Eating a healthy diet, getting a good night’s sleep, and exercise all work together to help you manage your weight and your health overall. Read our recent blogs on exercising during the pandemic, and online exercises for more info about how you can exercise and stay active during isolation.
    • Talk with your doctor or a dietitian if you’re worried about your diet and weight, and want some professional help. You can do this in person, or via a telehealth consultation. Remember you can still go to see your doctor while in isolation – the clinic will have extra precautions in place to protect everyone from potential infections. But if you’re not comfortable doing this, telehealth is an option for us all.
    • Make your meals an occasion. We can’t go out but we can have fun with our meals and make them a social time for ourselves and our families. Just as much as watching our weight is important, so is social connection during this stressful time. Connect with the people living in your house, or use a video app to catch up with loved ones and make it an occasion. Dress up, chat, laugh, take some time to enjoy a meal together.
    • Don’t deny yourself something you really like. If you love chocolate, allow yourself a small treat occasionally, just not too often. It’s all about moderation.
    • Give yourself a break. We’re only a few weeks into iso – so we’re all having to tread water really quickly to stay afloat. But as time goes by we’ll get better at it. We just need to ensure our new routines are healthy and balanced.

    More to explore

    CONTINUE READING
    fruit.jpg
    Lisa Bywaters
    24/Jan/2020
    Health InformationMSK articles

    Eat well for less

    Trying to eat well can seem daunting. Every day it seems a new diet hits the media, endorsed by a celebrity or twelve. And eating healthfully sounds expensive and like too much hard work.

    So what can you do to make sense of it all, eat well, and stay on budget?

    When it comes to working out what’s best for you and your family, it makes sense to go back to basics.

    • Plan your meals/snacks and write a list of the ingredients you need before you hit the shops. This is a must, because it’s easy to forget things, buy the wrong quantities or buy items you don’t need in the heat of the moment (hello Tim Tams 🙂 ).
    • Go generic. Check out the generic, home brand and no-name versions of your staples, such as flour, tinned tomatoes, legumes, oats. They’re generally cheaper and are often the exact same product as the name brand, just with less fancy packaging.
    • Read the nutrition panel on your foods. It’s a good habit to get into so that you can track the amount of energy (kilojoules), fat, salt, sugar etc in your foods. It’s also useful when you’re comparing different brands of the same product.
    • Swap a meat dish or two for a vegetarian meal. Research has found that a vegetarian diet costs less than a diet that includes meat. You don’t have to go all out vego, but simply swap a few of your meat dishes for plant-based meals. They’re tasty, healthy and cheap. Just make sure you do your research and use healthy recipes. You can find a lot of yummy recipes online.
    • Reduce your kitchen waste. Shopping with a list will help here, and also only buying what you need. Take note of the foods that you often throw out because you didn’t use them before they became an unidentifiable furry blob in your fridge. Avoid buying that item, or buy less of it when you shop. Or look for ways to use food that’s becoming slightly less than fresh, but is still good. Soups are a great way to use the last of the vegies in your fridge crisper. Also check out the Foodwise website. It has lots of tips to help you reduce waste, as well as recipes, meal plans, info on what’s in season and loads more.
    • Buy fresh fruit and vegetables that are local and in season. It’s cheaper, fresher, yummier and supports our local farmers. The Foodwise website can help you find what’s in season. They even have a seasonal meal planner. Very handy!
    • Grow your own. If you enjoy gardening, why not try growing some of your own produce? Whether it’s small scale with a few pots of herbs on your balcony or larger scale vegie patch and fruit trees in your backyard, you can experience the pleasure, and reap the rewards of growing some of your own foods.
    • Frozen and canned vegetables can often be used in place of fresh vegies. They’re still healthy and they’re often cheaper. They’ll also keep longer.
    • Read the unit price when comparing products. This will enable you to see the difference in price regardless of brand or quantity, and you can work out which provides the best value for money. Unit pricing works by using a standard measurement across all products of the same type. So for example, if you compared orange juice X with orange juice Y, orange juice X costs $5.25 for a 2 litre bottle, so its unit price is $2.63 per litre; orange juice Y costs $5.74 for a 1.5 litre bottle, so its unit price is $3.83 per litre. So orange juice X is cheaper per litre. Luckily, you don’t have to tie yourself up in knots doing this math when you’re shopping – the unit price is provided on the shelf label and online. Thank goodness! Shopping is hard enough!
    • Shop around. Just because you’ve always shopped at [insert shop of choice here] doesn’t mean you always have to shop there. Keep an eye on catalogues, visit the local farmers markets, join online groups with other savvy shoppers so you’re always in the know about who’s providing the best value for money for your groceries.
    • For items that last, and that you use regularly, buy in bulk. This includes things like rice, dried/canned legumes and pasta.
    • Finally, don’t shop when you’re hungry. It’s a really easy way to suddenly find lots of yummy, and unhealthy things in your basket, that weren’t on your shopping list. It’ll blow your budget and your plans for healthy eating right out of the water. So shop after you’ve eaten, or munch on an apple or banana or handful of nuts before you even consider walking into the bright lights and air-conditioned aisles of your local shopping centre. Your budget will thank you for it.

    More to explore

    CONTINUE READING

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