Nutrition

Hearty Healthy Mexican

MEXICAN RICE-STUFFED CAPSICUMS

Written by Michelle Theodosi, Dietitian at Sylvania. Article from July 2019

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Preparation time: 15 minutes
Cooking time: 20 minutes
Serves: 4

Ingredients

  • 2 cups cooked rice (brown or basmati)
  • 2 x 400 g can mixed beans (salt reduced), drained and rinsed
  • 2 zucchini, chopped
  • 1 tomato, chopped
  • 1 cup frozen corn
  • ¼ cup sweet chilli sauce
  • 4 red capsicums
  • ½ cup reduced-fat grated tasty cheese
  • 2 tbsp. chopped parsley or coriander, plus extra to serve

To serve with salad or steamed vegetables

Method

  1. Preheat the oven to moderate, 180ºC (350ºF). Line a baking tray with baking paper.
  2. Combine the rice, beans, zucchini, tomato, corn and chilli sauce in a large mixing bowl and toss together well.
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The Language of Labels

Written by Chloe Horne, Accredited Practising Dietitian at Blacktown. Article from February 2019

The Language of Labels

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Do you find grocery shopping confusing? Do you spend hours trying to decide which is the best product or feel like you need a science degree to interpret what is written on food labels? Well you are not alone. Shopping for yourself or your family can be a daunting task due to the huge amount of information presented to our brains every time we set foot inside a supermarket. So while I cant give you an honorary degree in “Food Label reading”, I thought I would share some information to help make things a little easier for you.

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Diabetes: Australia’s Silent Problem

Written by Taylor Moore, Exercise Physiologist at Sylvania. Article from October 2018

Diabetes: Australia’s Silent Problem

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In Australia there are currently over 1 million people with Diabetes, approximately 100,00 new diagnoses each year and it was made a National Health Priority in 1997. Type 2 Diabetes is a chronic disease that occurs when the body doesn’t produce enough insulin or is unable to utilise the available insulin effectively. This results in increased blood glucose levels. Type 2 Diabetes occurrence is strongly linked to lifestyle factors such as diet, exercise, alcohol intake and overweight/obesity. Luckily, however, many of the risk factors for diabetes are modifiable and you can decrease your risk by making healthy lifestyle choices. 

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Weight management and physical health: The role of exercise in tipping energy balance in your favour

Written by George Li, Student at the University of Sydney. Article from October 2018

Weight Management and Physical health: The Role of Exercise in Tipping Energy Balance in your Favour

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What is energy balance?

Energy balance is the balance between the food you eat with your daily physical activity plus the energy your body uses to function at rest (resting metabolic rate aka RMR) as well as the energy your body uses to process the food you eat (thermic effect of food aka TEF). Daily physical activity includes your regular activities including walking to and from transport, gardening, cooking, cleaning etc., as well as exercise.

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With Carbs Moderation is Key

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from Septemeber 2018

With Carbs Moderation is Key

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Moderation wins!

With all the hype around the high carb and low carb diets lately it can be confusing trying to decide which dietary pattern is best for long-term health. Well, a recent study published in the Lancet Public Health Journal has reported that the answer is neither!

The study used self-reported data from over 15000 Americans over a 25 year period and found that those who ate a moderate carbohydrate diet actually lived 4 years longer than those following a low carbohydrate diet and 1 year longer than those consuming a high carbohydrate diet.

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Can you eat yourself happy?

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from August 2018

Can you eat yourself happy?

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According to the mental health organisation Beyond Blue, 45% of Australians will experience a mental illness at some point in their lives. More specifically they estimate that approximately 1 million Australians suffer from depression at any one time. This depression can affect every aspect of a persons’ life and is often treated with medications or social therapies such as seeing a psychologist or counsellor. But what if there was another more natural way to reduce the effects of depression?

What if you could eat yourself happier?

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Be Kind: Make Things Easier!

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from July 2018 

Be Kind: Make Things Easier!

Beautiful young woman making healthy meal in the domestic kitchen. She is cutting red pepper on the kitchen board. Looking at camera.

When we are trying to make changes to our lifestyle or diet, consistency is the key. Nearly every day in my practice, If I see someone who hasn’t met their goals over the previous weeks or months – 90% of the time its not because they are intentionally deviating from their plan, but something happens that is out of their control, or unexpected and suddenly meeting their goals just feels way too difficult. Or they try to do everything absolutely perfectly and it all becomes too much.

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Diet and Multiple Sclerosis (MS)

Written by Kimberley Webb, Accredited Practicing Dietitian at Sylvania. Article from May 2018

Diet and Multiple Sclerosis

Diet & MS

Multiple sclerosis (MS) is a condition of the central nervous system which interferes with the nerve impulses within the brain, spinal cord and optic nerves. Over time it can slow or block the nerve signals that control how well your muscles work together, and how strong they are. It may also cause tingling or pain in parts of your body, and decreased vision (double vision or blurred vision).

MS affects over 23,000 in Australia and more than two million people worldwide. Most people are diagnosed between the ages of 20-40, but it can affect younger and older people too.

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Soy, Should I Eat It?

Written by Chloe Horne, Accredited Practicing Dietitian at Blacktown. Article from 1 May 2018

Soy, Should I Eat It?

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Soy is one of these polarizing food which people either love or hate. For those who enjoy soy, it can be a great plant-based alternative to use in coffees, milkshakes, stir-frys and desserts; but for those in the other camp, just the mention of soy is enough to cause someone to turn up their nose. In addition to the occasional negative public perception of soy products is a belief that soy causes cancer, which can be enough to turn fence-sitters into anti-soy advocates.

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Nutrition Management in Polycystic Ovarian Syndrome (PCOS)

Written by Kimberley Webb, Accredited Practicing Dietitian at Sylvania. Article published April 2018

Nutrition Management in Polycystic Ovarian Syndrome (PCOS)

Nutrition Management In Polycystic Ovarian Syndrome (PCOS)

PCOS is a hormone disorder where the woman’s body produces too much male hormone. This often prevents normal ovulation (the monthly release of the egg from the ovary), which can cause periods to become irregular or stop altogether. It can also make it difficult to get pregnant. ‘Polycystic’ literally translates as ‘many cysts’. This really refers to there being many partially formed follicles on the ovaries, which each contain an egg. These rarely grow to maturity or produce eggs that can be fertilised.

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