Article Niki Russell Article Niki Russell

Tips for Eating to Support Recreational Activity

 

1. Planning ahead

It mightened seem obvious but writing a food and gear list is essential – it was something Sir Edmund Hillary excelled at:

-          make a list for each day of all the meals required and the food you need to take. What cooking gear do you need?

-          how many mouths are you catering for?

-          allow for snacks that are light, nutritious and easily accessible.

2. How to keep food weight and bulk down?

-          use dried alternatives like milk powder, dried fruit and dried soup/veges

-          try freeze dried meals, they have improved greatly since Sir Ed’s day!

-          allow for the heavier (fresh) food to be eaten in Day 1

-          use plastic bags (clear zip lock bags are great) instead of plastic containers

-          take dense (heavy grain) bread to avoid it getting squashed beyond recognition; and  crackers instead of bread for the final days – they don’t go stale and weigh less.         

3. Convenience AND Taste – you don’t need to forgo flavour

-          make your own dehydrated food -  great article in www.wildernessmag.co.nz/5376-2/

-          if you haven’t got a dehydrator then try packets of instant pasta, noodles, soup/sauces, instant puddings

-          bulk out the instant meals with some ‘light in weight’ fresh vegetables - such as mushrooms, courgettes, capsicum

-          we take fresh meat (like lamb steaks) for the first night then dried meals thereafter.

You need extra energy and fluid compared to a ‘normal’ day to support you for carrying gear, walking long distances over demanding terrain and coping with extremes in weather.

 

Sample Menu

 

Breakfast: You can enjoy a large breakfast to provide energy over the day.

Cooked – try refried potatoes (kept cold from the night before) with baked beans and ‘Egg in the hole’ bread (break an egg into a hole in the middle of a slice of heavy grain bread and fry)

OR cereal with dried pineapple and roasted almonds, milk made up from powder. Hot chocolate.

 

Lunch: Salami or tuna, cheese and cucumber sandwiches, cherry tomatoes are also good value. Take boiled eggs for your first lunch.

TIP: have a packet soup when you get to the hut to restore fluid and electrolytes.

 

Dinners – Night 1 = fresh food night: Lamb steaks with new potatoes and pre-made Greek salad. Dessert –fruit cake and cheese.

Night 2: Sweet and sour sausages (pre-cooked) – packet sauce (sweet and sour mix) with courgettes and rice. Dessert – rehydrated dried apricots with custard

Snacks: Have each person choose their own and carry them. Try – homemade scroggin, crackers and cheese, muesli/cereal bars

Fluids:  Water. Try it with dash of juice and pinch of salt helps with energy and electrolyte replacement when you are tramping for the whole day. Make your water easy to access and have a drink at each rest stop.

Many experienced outdoor adventurers have their favourite recipes/meals so ‘pick their brains’ for more good ideas.

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Article Niki Russell Article Niki Russell

School Food Alert

Planning and actively delivering on healthy family food is part of good parenting and bringing up our children. Setting an example is really important. Setting expectations about what is normal food to provide to share with others as part of social engagement is really important.

BYO dinner at school for a meeting of 12-13 year old intermediate school children and their families. A big group – approximately 100-120 people. Time to be there with contribution to BYO meal was 6pm on Wednesday evening. We had plenty of warning with notice home from school.

Dilemma – both parents working, children busy with after school activities - sport and orchestra practices, family trickling in from 5pm. What food do we take for sharing and be there on time?

What happened? 3 tables were laden with food consisting of takeaway pizzas (about 25 but lost count), Chinese takeaways, cakes, chocolate biscuits, bags of potato chips, pies and savouries (some cold), sweets, sushi, cartons of plain pack soft drink etc etc. Less than 1/3 of one of the tables had homemade pasta dish, french bread with topping and salad, 1 basket of fresh fruit. My daughters eyes just about fell out of her head and then the scramble began for food – you can guess what disappeared first.

To reinforce that this type of BYO food is OK the meeting organiser then began to give out ‘prizes’ for students who ‘volunteered’ to stand up to be shown as an example of what to wear in certain situations (this group is planning a trip to Japan – very exciting). What were the prizes? – King sized block of chocolate.

 

So what’s the fuss?  No time – therefore pick up pizzas…right? It’s only one night.

No. Planning and actively delivering on healthy family food is part of good parenting and bringing up our children. Setting an example is really important. Setting expectations about what is normal food to provide to share with others as part of social engagement is really important.

BYO meal ideas for families in the same situation as our family on that evening – time poor and sticking to a budget:

·         HOMEMADE pizza – use pita bread or flat breads as base

·         Breadcases – fill with corn & bacon, spaghetti & cheese, fish

·         Filled pita pockets or dinner rolls, triangle sandwiches

·         salmon or asparagus rolls

·         wraps cut into small rings

·         salsa/avocado dip/hummus with crackers or vege sticks

·         mini meal balls, falafel, chicken drumsticks

·         quiche/frittata

·         fruit platter/fruit kebabs

·         HOMEMADE bliss balls, mini muffins

·         Soup made the day before (if you can keep it hot but would be welcome on wet winter evening)

These children are travelling to Japan. On their travels they will experience how a different culture values good food and is not prepared to accept any last minute stop at the takeaway shop as being OK.

See more ideas on this website: https://myfamily.kiwi/foods/dinner

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Article Niki Russell Article Niki Russell

Is Trim Milk OK?

There has been much said, written, posted and filmed about sugar. Products labelled ‘lite’ or ‘light’ may have extra sugar added when the fat content is reduced. That Sugar Film was brilliant in raising our overall awareness of sugar that is contained in processed foods. But what about milk?

This week a patient of mine told me her work colleagues said “Why are you changing to trim lattes? … don’t you know they put sugar in trim milk”

Where do these blatant myths come from?

There has been much said, written, posted and filmed about sugar. Products labelled ‘lite’ or ‘light’ may have extra sugar added when the fat content is reduced. That Sugar Film was brilliant in raising our overall awareness of sugar that is contained in processed foods. But milk???

Facts about milk in NZ

There are many varieties of milk available, with different fat contents. As an example, the website a well -known milk brand says we never add water to Anchor™ milk. The only difference is the proportion of the cream we skim off.’ 

So they remove cream to produce lower fat varieties. That means there will be higher quantities of some other nutrients such as calcium and lactose. Lactose is a sugar in milk and it is supposed to be there (I avoid the word ‘natural’ as what is that supposed to mean when you see it used on the labels of so many processed foods). Milk is milk… lactose is not added after the animal makes milk. Labels on milk do not list added sucrose or any other form of sugar of which there are many.

Whatever your age including milk in your day is good nutrition.  Lower fat milk can be beneficial if you are trying to control weight. Do you enjoy a large latte every day? If so changing to lower fat milk will help reduce your energy intake with this simple change.

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Article Niki Russell Article Niki Russell

Does your New Year’s resolution include a healthier you?

Do your New Years resolutions include a healthier you? Here are ten practical tips for living healthier in the holiday period and the new year.

10 tips for a healthier you:

  1. Award your health priority  
  2. Make a simple change to your eating pattern such as ‘Have breakfast every day’. Write it down under “MY HEALTH is my top priority” Once that is second nature make another change – list that underneath the first change
  3. Create a regular eating pattern – have three meals per day. Avoid skipping meals to compensate for overindulging at that party the night before. Instead have a lighter meal not no meal
  4. Practice mindful eating – Eating with intention and attention, one simple change could be ‘Eat your evening meal sitting down and NO screens on’. Involve your family 
  5. Increase your activity, be active most days of the week. Walking the dog, biking, Zumba classes, backyard cricket. Anything you enjoy 
  6. Ensure you have the facts, don’t be side tracked by myths
  7. Eating out…Request sauces and dressings to be placed‘on the side’. You can enjoy the meal without adding a lot of extra energy on top.
  8. Ramp up your fibre intake by choosinggrainy bread, brown rice (it’s delicious) and wholemeal flour in baking (I use ½ wholemeal and ½ white for most baking especiallyChristmas cake)
  9. Enjoy Christmas and New Year parties – don’t miss the festivities but compensate for extra energy intake by extending your walk or being more careful about portion sizes
  10. Alcohol – keep your intake in check by drinking sparkling water with lime/lemon juice after a glass of wine. Keep the situation under control by planning ahead – offer to be the driver so you don’t drink.

 Here’s looking forward to more positive messages about eating changes in 2016. 

Merry Christmas and Happy New Year. 

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Fiona Scott

After suffering stomach cramps, diarrhoea and significant weight loss for over 12 months, I was feeling anxious and needed some help. I found Cathy's telephone number in a healthy eating magazine and made a call that made a huge difference to my life.

I am so grateful to Cathy for her help. I have learnt so much about food and now feel that I am equipped with the tools to make the necessary adjustments to my diet if I find a certain food isn't agreeing with me.  Best of all, I feel as though I have regained my equilibrium.

After suffering stomach cramps, diarrhoea and significant weight loss for over 12 months, I was feeling anxious and needed some help.

Relevant medical tests had been undertaken, showing nothing significant.  But still the symptoms persisted.

I found Nutrition Care’s telephone number in a healthy eating magazine and made a call that made a huge difference to my life.

Cathy's (who has now retired from private practice) recognition of my symptoms was such a relief.  Calmly, she set about drawing up a plan for the way forward for me.  I was given lists of food I couldn't eat and more importantly lists of food that were safe for me to eat.  My symptoms abated almost immediately. Slowly I have been able to add more food families into my diet and have started a steady weight gain.

I am so grateful to Cathy for her help.  I would recommend that anyone suffering with my symptoms contact her.  I have learnt so much about food and now feel that I am equipped with the tools to make the necessary adjustments to my diet if I find a certain food isn't agreeing with me.  Best of all, I feel as though I have regained my equilibrium.

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Helene

I first visited Cathy in September 2014, after a referral from my doctor to see if dietary changes rather than medication could improve some health concerns. From the very first consultation, Cathy was professional, pragmatic, compassionate and supportive.

I recall her words, ‘There’s no such thing as right food or wrong food, we’re here to work out which foods work best for you’.

After three months, all the health indicators in the ‘concerning’ range were either within or close to ‘normal’ range.

After six months, my biological age had reduced by 11 years – I’m now 5 year’s younger biologically than my ‘real’ age!

After nine months with Cathy, I’m now happy, healthy, vibrant, 20 kgs lighter and thoroughly enjoying my improved lifestyle.

I first visited Cathy (now retired from private practice) in September 2014, after a referral from my doctor to see if dietary changes rather than medication could improve some health concerns. From the very first consultation, Cathy was professional, pragmatic, compassionate and supportive.

I recall her words, ‘There’s no such thing as right food or wrong food, we’re here to work out which foods work best for you’.

To my surprise, her advice was to eat more of many of the food groups I’d been intentionally limiting; dairy, protein and fruit. Along with a clear meal and exercise plan. After just two weeks, my overall health and well-being had improved significantly, including:

  • MUCH more energy – feeling vibrant, focused, motivated, energetic and capable… chores were suddenly effortless…

  • The after-work walks with my son, and my overall improved health meant that I was already experiencing much more quality time with my son – we were playing together more, talking together more, and getting on better than ever before.

  • I was always feeling full and satisfied – no hunger pangs which I used to get several times a day.

  • My complexion was clearer, and my hair was shinier and ‘fuller’, my eyes were clearer and brighter.

  • Backaches, sticky joints and carpal tunnel in my hands and forearms had disappeared.

  • I was smoking less!

  • My sleep quality had improved no end – it was a wonderful experience to be sleeping through the night for the first time in over 15 years….

After a month, there were also very noticeable positive effects on my budget. By buying and eating seasonal fresh foods and wholefoods, and never feeling hungry so no longer needing ‘snacks’ or ‘treats’, plus ditching the supplements, I’d saved over $120 a month!

After three months, all the health indicators in the ‘concerning’ range were either within or close to ‘normal’ range.

After six months, my biological age had reduced by 11 years – I’m now 5 year’s younger biologically than my ‘real’ age!

After nine months with Cathy, I’m now happy, healthy, vibrant, 20 kgs lighter and thoroughly enjoying my improved lifestyle.

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Alana Scott

 I wouldn’t able to help others or be as happy and healthy as I am today without Cathy’s help.

I first met Cathy (who has now retired from private practice) in 2013 when I was underweight and very sick with Irritable Bowel Syndrome. I was confused and scared and I didn’t know what I needed to do to improve my health. Cathy was excellent. She took a detailed medical history and decided that the low FODMAP diet was the right diet for my body. The low FODMAP diet is very complex and Cathy managed to make it simple. She provided clear instructions and resources on how to follow the diet. The low FODMAP diet was incredibly effective and after being on it for a couple of weeks many of my IBS symptoms disappeared.

As well as being a FODMAP expert, Cathy has specialised knowledge in food allergies and intolerances. Her knowledge allowed her to identify my dairy protein intolerance and sensitivity to gluten. This means we now have 95% of my IBS symptoms under control. Working with Cathy has inspired me to help others on their low FODMAP journeys. In 2014 Cathy helped me win an AMP regional ‘Do Your Thing Scholarship’ to start A Little Bit Yummy which is a website that provides recipes and resources to people on the low FODMAP diet. I wouldn’t able to help others or be as happy and healthy as I am today without Cathy’s help.

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