Well Christmas is screaming up upon me. I have my food plans organised but still need to get some Christmas presents… Hope you are more organised.
If you need an appointment this week the only clinic is Arana Hills 3351 5888 on Monday afternoon. There are still appointments available after 3pm if you need to see a Dietitian.
If you have an urgent referral please call me directly on the mobile: 0409 628 551.
With the festive season upon us, please find a link below to a youtube meditation on mindful eating to try. Regards, Cathie Lowe.
Seems like people are keen to have appointments before Christmas….
This week there are limited appointments available at:
Aspley Mon 7th December morning ph 3862 9223
Arana Hills Mon 7th December afternoon ph 3351 5888
Redcliffe Tues 8th December 10.20am ph 3284 8155
Caboolture Tues 8th December 3.20pm ph 5431 4312
Narangba Wed 9th December 3pm ph 3886 9470
Hope that helps. Regards, Cathie Lowe.
Happy Monday Everyone,
It’s feeling like summer in Queensland which is when I start looking for salads. Which is one way of boosting vegetables if you aren’t getting your 5 vegetables a day. Have a look at the link below for recipe ideas for vegetables.
The Asparagus Crumbed with Parmesan on Bocconcini Salad is a different way to eat asparagus which is in season now. The Rice Paper Rolls are a great way to boost vegetables and these could be used at a party with the dipping sauce for a different snack. Continuing on with the Asian influence the Asian Salad with Snow Peas and Cashews is a refreshing crunchy salad.
And finally a link to a website to help get ideas for how to encourage children to eat more vegetables….
Hope you take on the 5 Vegetable a Day challenge this week.
The take home message is if you don’t sleep well – try to get help as is has a big impact on your food choices in many ways.
Biologically, researchers have found that disrupted sleep can lead to a 20% increase in the amount of calories people eat and that portion sizes are bigger. It appears that 2 hormones control most of this higher drive for food. Lower levels of Leptin (tells our brain we how satisfied we are with what we’ve eating) are found in stressed adults with disrupted sleep and higher levels of Grehlin (tells our brain we are hungry) occur. This makes people look for more foods that are sweet, salty or starchy. Researchers have found other hormones also are changed with poor sleep including cortisol, insulin, glucocorticoids and these also make us change our food choices.
If we don’t sleep well, our ability to think is reduced in several ways and can lead to adults and children eating more foods and for children looking for higher calorie snacks. Poor sleep affects a part of the brain that helps us with goal directed behaviours and being able to moderate our impulses and emotions. So it is harder to talk yourself into doing healthy goals like going for a walk, eating more vegetables and harder to say no to tempting higher calorie foods. Another part of our brain is disturbed with poor sleep, making the brain want more rewards to pleasurable stimuli – so we want that pleasurable sensation from tasting of sweet or fatty foods more than usual.
Poor sleep affects our emotions. You are more likely to notice negative events and negative emotions and be emotionally distressed when you have slept poorly. I don’t think it would be a surprise to many people that when feeling negative emotions, adults and children tend to eat more foods. The changes in eating patterns are eating less fruit, vegetables and breakfast cereals and eating more sugary or high fat foods.
The way humans behave is changed when sleep quality or quantity is poor. Adults and children are more likely to behave impulsively and plan less when they are tired. So when you are tired it is harder to resist tempting foods if you have an impulsive personality and you will tend to eat more food then you may have wanted or planned to.
So if you are trying to make healthy eating or lifestyle changes, try to get enough undisturbed sleep so that you won’t have extra hormonal, thinking, behavioural and emotional challenges.
Regards and best wishes from sunny Brisbane, Cathie Lowe Accredited Practising Dietitian
Alyssa Lundahl and Timothy D Nelson
Journal of Health Psychology June 2015 Vol 20 6 794-805
This is just a quick plug for the University of Tasmania’s free online course on Understanding Dementia. This is a great course for people that work in community care of nursing homes that work with people with dementia. The next course starts in October 2014.
The link for more information is below:
When people have swallowing problems, a Speech Pathologist may recommend different textures of food (soft, minced moist, smooth puree) or thicknesses of fluids (mild, moderate, extremely thick). Many people have difficulty preparing foods that look appetising with the change in texture.
I’ve included resources that I have found that may be useful for carers, nursing home staff and kitchen staff.
Education in Nutrition DVD Food and Nutrition Considerations in Dysphagia – presented by Janet Martin APD and author. This DVD discusses the swallowing process, signs of swallowing problems, the different texture and fluid levels and how to prepare meals that are interesting and taste great. View information.
Janet Martin is the author of two recipes books for texture modified diets. Good Looking, Easy Swallowing Recipe book is available from most book shops.
Her second recipe book is available through Nestle and is called A Kitchen Manual for Preparation of Modified Texture Diets and has recipes such as Chicken and Apricot Mousse Salad to get everyone thinking differently about puree foods!
For nursing homes and hospitals or for carers there is a poster of the different texture modified diets and thickened fluids if you follow the link below. View poster.
One form of bread and cereal – bread, bread rolls, pita bread, tortillas, rice, pasta, crackers that don’t have heaps of salt, sushi
Some dairy or soy alternative – cheese and yoghurt are the common options. There are all sorts of cheese – cottage cheese, cheese sticks, chunks of cheddar. Yoghurt can be purchased in big containers and then portioned out to suit your child in smaller lunch tubs.
Fruit – seasonal fruit tastes the best. Put fruit that easily gets squished into little containers to protect it. Common fruit options include apples, bananas, grapes but depending on your child it could be strawberries, kiwifruit, stone fruit in summer, blueberries, pears, oranges and mandarins in winter.
Protein – you may be limited with options if the school is nut free. Options include: leftover roast meat, chicken, ham, tuna or salmon, hard boiled egg, baked beans, hommous, peanut butter (if allowed at school), cheese, cottage cheese
One vegetable for munch and crunch time – carrot sticks, celery sticks, cucumber sticks, sliced capsicum, cherry tomatoes, lettuce or baby spinach leaves (its amazing how many kids will eat these), sliced radish
Healthy school lunch boxes vary depending on the child. Some children like variety and the lunch box has to be swapped around every few days. Other children will happily eat the same types of lunches week in, week out.
It is perfectly ok to send the same lunch every day if it is healthy (eg cheese sandwich, apple, carrot sticks).
The benefits of sending a healthy lunch box can be obvious – good concentration in class, plenty of energy and then the less obvious benefits such as teeth without fillings, kids that aren’t struggling with body weight issues.
The obvious problem is getting kids to eat the healthy foods! Persevere, persevere, persevere – and if you still have troubles go and talk to an Accredited Practising Dietitian.
If you purchase fruit and vegetables in season you will only pay $2-4 per kg, if possible buy small pieces of fruit to reduce wastage. For a giggle look at the cost per kg (not cost per 100g) of other common processed kid snacks. Some of them are around $23/kg!
You will have other wise tips for fellow parents, feel free to post them on the blog. Wishing you and your children a happy and stress free year at school. Cathie Lowe
Many thanks to Danielle Voller for writing up this topic for me. I was asked this question by a mum who had heard that Downs syndrome kids all needed to be taking zinc tablets.
Zinc plays a central role in the maintenance of the immune system, and is important for growth and development in children. Zinc is found naturally in foods such as red meat, poultry, fish/seafood, whole cereals and dairy food.
It has generally been thought that children with downs syndrome have lower levels of zinc than typically developing children, however this is yet to be scientifically proven. A recent study measuring the nutrient requirements of downs syndrome children (that were very overweight) , showed that the reported energy intake was restricted in these kids, meaning that the overall vitamin and mineral intake was low, which resulted in deficiencies. This specific study recommended a multivitamin and mineral supplement in these children with restricted diets.
One study showed a potential benefit in supplementing downs syndrome children with zinc, reporting improved immune function and accelerated growth, however another study showed no evidence to support the use of zinc supplement in downs syndrome children.
When searched in google, the majority of websites suggest that there is a need to supplement zinc in children with downs syndrome, as some of the problems associated with downs syndrome may be caused by the lack of zinc. Others suggest that long term, a healthy, nutritious diet will be most beneficial.
The bottom line is that it is important for your child to be having a balanced diet including a range of vitamins and minerals. Based on the evidence at hand, zinc or multivitamin supplementation is not something that should be given to every child. To ensure your child is receiving the best nutrition, visit your local Accredited Practising Dietitian to get some individual advice.
This blog was written by Danielle Voller APD who is working part-time with Dietitian Services Qld.
Mother’s Day is coming up soon, so why not treat mum to a healthy, delicious breakfast in bed! We have come up with some yummy brekky ideas that are sure to give your mum a great start to the day, and are also healthy, which she will love!
Porridge with sliced banana and a sprinkle of cinnamon
Grilled ham, cheese and tomato on wholegrain toast
Poached egg, grilled shortcut bacon on wholegrain toast
Fruit salad with low fat yoghurt
Vegetarian breakfast – poached egg, grilled tomato, mushrooms, feta cheese and spinach on wholegrain toast
Poached egg with avocado and tomato on toast
If you need recipes, check out healthyfoodguide.com.au as this website had great recipes for:
Healthy breakfast slice
Ham and avocado omelette
Apple and spice porridge
Wishing all the mums a lovely day on Sunday.