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Do you feel like your diet has gotten away from you? Have you spent the first part of winter eating yummy, warm and kilojoule dense foods? Are your clothes starting to fit a little more snugly than you’d like? Now may be a good time to review your eating habits to make sure you’re eating as well as you can to improve your health, energy levels and mood.
Here are some handy hints to help you get started.
Times are tough; there’s no denying that. The rising costs of everything (hello, $10 iceberg lettuce 😭) are putting the household budget under significant pressure. And this is causing many of us to feel anxious.
But we can do many practical things to relieve some of this stress. Let’s start in the kitchen with our tips for enjoying tasty, healthy meals and snacks that won’t cost an arm and a leg.
Before hitting the shops, plan your meals and snacks for the week. Check the fridge and pantry to see what ingredients you already have, and write a list of those you need. Writing a list is essential because, even if you’re not in pain or dealing with brain fog, it’s easy to forget things, buy the wrong quantities or items you don’t need in the heat of the moment. (Step away from the chips Lisa 😁). And if, like me, you hate shopping and really want to avoid crowds and germs, getting the shopping done quickly and efficiently is a must. With the steep price of petrol, it also makes sense to keep the trips to the shops to a minimum. So plan, plan, plan! Eatforhealth.gov.au has some helpful information on meal planning, including sample mean plans. There are also lots of meal planning apps you can download from Google Play or the App Store. They conveniently place your meal plan and shopping list on your phone, so no more forgotten shopping lists!
It’s a good habit to get into so you can track the amount of energy (kilojoules), fat, salt, sugar etc., in your foods. It’s also helpful when comparing different brands of the same product.
Research has found that vegan and vegetarian diets cost less than a diet that includes meat. You don’t have to go all-out vego; simply swap some of your meat dishes for plant-based meals. They’re tasty, healthy and cheap. Healthy vegetarian protein sources include tofu, chickpeas, beans, quinoa, lentils, eggs and nuts. If you need help, there are many websites with interesting and tasty vegetarian and vegan recipes.
Note: You’ve probably noticed the multitude of plant-based ‘meats’ crowding the shelves in your supermarket, often alongside actual meat products. They’ve been developed to look and taste like meat and can be a good alternative to meat, especially if your family aren’t keen on giving tofu a go 😉! Just make sure you read the nutritional panel carefully before buying these products, as some have high levels of salt, saturated fat and other additives. The Cleveland Clinic has an interesting article to help you know what to look for when buying faux meats.
They’re generally cheaper and are often exactly the same as the name brand, just without the fancy packaging.
When you’ve got some free time, make extra meals that you can freeze and use when necessary. That way, when you’re exhausted, having a flare, or just can’t be bothered cooking, you’ll have some meals you know are healthy. And you won’t have to resort to takeaway foods or store-bought frozen meals, which can be costly and are often high in fat, salt and/or sugar.
They’re generally more nutritious, fresher and more cost-effective. The Australian Farmers’ Markets Association has a tool to help you find your local farmers’ market, and Sustainable Table has a handy seasonal produce guide.
These fruits and vegetables are cheaper and taste fine. Who cares if your carrot has two ‘legs’ or your apple has a spot? At the end of the day, they’re perfectly healthy and packed with all the usual nutrients. They just don’t look shiny and new, but who does these days 😉? You can get imperfect produce at many supermarkets and food subscription services.
This will enable you to see the price difference 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 yoghurt A with yoghurt B:
That makes yoghurt A cheaper per 100g.
Fortunately, you don’t have to do the mental gymnastics to work this out for yourself. The unit price is generally provided on the shelf label and online. Phew! Shopping is hard enough!
Over the past few years, many of us have discovered the joy of gardening. So why not grow some of your own produce? Whether on a 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. Nothing tastes sweeter than the food you’ve nurtured, grown and picked yourself 💚.
They’re still healthy and usually cheaper than produce that’s not in season. They’ll also keep longer. Just make sure you read the ingredients list and nutrition panel. Canned foods may have added salt or sugar. So for vegies, look for ‘no added salt’ on the label, and choose fruits in natural juice with no added sugar rather than canned in syrup.
Just because you’ve always shopped at a particular place doesn’t mean you always have to shop there. Visit the local farmer’s markets, keep an eye on catalogues and join online groups with other savvy shoppers. That way, you’ll always know who’s providing the best value for money for your groceries.
This includes things like rice, dried/canned legumes and pasta. And the best time to buy them is when they’re on sale. But please don’t go crazy and start hoarding or buying too much 😐. Bulk buying to save money is different to the panic buying we’ve seen during the pandemic. If we all shop for only the things we need, there’ll be plenty for everyone.
Shopping with a list will help, and only buy what you need. Take note of the foods you often throw out because they’ve become a mysterious, furry blob in your fridge. Avoid buying that item, or buy less of it when you shop. 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. Visit the Foodwise website for tips to help you reduce waste.
Let’s face it, there’ll be times when you really, really want takeaway food. It’s quick, easy and delicious 😋. As long as it’s an occasional thing and you eat it in moderation, it shouldn’t have too great an impact on your health or wallet. Here are some tips from Health and Wellbeing Queensland to help you make the healthiest choices when it comes to takeaway food.
It’s an easy way to end up with lots of things in your trolley that weren’t on your shopping list. This can blow your budget and plans for healthy eating right out of the water. So shop after you’ve eaten or munch on some fruit 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.
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.
Are you like me and automatically select the same items when buying groceries? That specific yoghurt, brand of orange juice, yummy cheese 😉?
There’s nothing wrong with that. We’re creatures of habit and know what we like. Also, we often want to shop as quickly as possible and get it over with 😄.
But every now and again, it’s a good idea to compare that yoghurt, orange juice, cheese or whatever, to other similar items available.
The ingredients list and nutrition labels can help you do this. They pack a lot of useful info into a tiny space. By reading this information you can see if the product you buy really is the best or healthiest choice for you.
For example, if you have high blood pressure, making sure the product you buy is low in salt is important. If you’re trying to lose weight, comparing the kilojoules, fats and sugars in different brands of foods will help you make a better choice. Or if you have an allergy or intolerance to an ingredient or food additive, you can avoid buying a product that contains that item.
In Australia, all manufactured food must provide nutrition and safety information on their labels.
This includes:
Obviously you’re not going to take the time to look at every one of these items every time you shop! But it’s helpful to look at the ingredients list and nutrition panel when looking at new products, and occasionally compare your trusty favourite with other similar items.
All ingredients must be listed in order by weight, from largest to smallest. They also need to show the percentage of the key ingredient if it’s mentioned in the description. For example, a tomato pasta sauce may say 80% tomatoes, peanut butter 90% peanuts, raspberry yoghurt 10% raspberries etc. Other brands may have more or less tomatoes, peanuts or raspberries, so knowing the percentage is useful when comparing products.
Sometimes what’s known as compound ingredients are used in foods. They’re ingredients that are themselves made up of two or more ingredients. For example, in some food items (e.g. Tim Tams 🤤), milk chocolate is used. So all of the ingredients in milk chocolate – sugar, milk solids, cocoa butter, cocoa mass, vegetable oil, flavour – must be listed in the ingredient list, along with the other ingredients. However, if a compound ingredient makes up less than 5% of the final food, it doesn’t need to be listed unless it’s an additive or allergen.
These panels provide the nutrient details, as well as serving sizes and number of servings per package. Some labels also display % daily intake. This helps you choose foods that are lower in fat, sugar and salt.
The nutrients listed are:
Some nutrition panels may include other nutrients such as fibre, potassium, calcium or iron. For example, a manufacturer may add calcium to the panel if they state on their yoghurt packaging that it’s a good source of calcium.
Nutrients are displayed in a standard format showing the average amount per serve and per 100g (or 100mL if liquid).
This means you can look at the 100g column on two different brands of cheeses and compare the nutrients, helping you make the healthiest choice.
This diagram from Eatforhealth.gov.au provides a simple visualisation of what to look for in a nutrition panel.
As far as serving size, this is the average serving according to the manufacturer. For example, a packet of crispbread lists the servings per packet as approximately 18, and the serving size as 7g (1 piece). If you eat more or less than the suggested serving size, you’ll need to factor in the difference in the energy, fat, sugar etc that you’re consuming.
You may have seen these on the packages of some foods. They bring together all of the info from the nutrition panel, and give the food a rating out of 5, with 5 being the healthiest. These are a guide to help you very quickly compare similar products.
Remember the milk ad from many years ago, when a man asks for milk at a corner store? The lady behind the counter rattles off the following: ‘Low fat, no fat, full cream, high calcium, high protein, soy, light, skim, omega-3, high calcium with vitamin d and folate or extra dollop?’ They’re just some of the nutrition claims that we see on the packaging of many food products. Like reduced fat, baked not fried, light/lite, salt reduced, all-natural, no added sugar etc. They can make it hard to understand which is the best, healthiest product for you.
Nutrition Australia (QLD) has a great article that can help you understand some of the more commonly used claims on packaging. Check out Reading food labels like a pro.
Understanding food labels can be a little tricky at first, but with a bit of practice (and a magnifying glass 😄) you’ll soon be able to decipher what it all means and make healthy food choices. And it’s important to remember that you don’t eat separate pieces of food in isolation. They’re all part of your daily/weekly meal plan. That means there’s room for the sometimes foods we all enjoy, as long as you consume them in moderation, and you’re aware of what’s in them.
Finally – remember there’s always help available. If you want to know more about choosing healthy food or need advice on diet in general, talk with your doctor and/or a dietitian.
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.
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:
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.
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.
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.
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.
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.
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:
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.
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.
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.
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.
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!
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.
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:
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.
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.
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.
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.
Keep a stool nearby so you can sit while you prepare your meals.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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:
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.
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.
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:
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.
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:
Scientists are researching whether improving the diversity and health of gut microbiota in people with these diseases will also decrease their symptoms.
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.
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.
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.
November 12, 2024
November 12, 2024
October 24, 2024
