Happy Thanksgiving Y’all!!!

Happy Thanksgiving Y'all!!!

Ever wonder why you feel sleepy or sluggish after a big Thanksgiving lunch? The traditional roast turkey is high in tryptophan – an amino acid, which your body converts into a sleep regulating neurotransmitters melatonin and serotonin.

Nutritionally and without the skin, white turkey meat is an excellent lean protein, an delicious way to indulge without leaving you feeling too guilty!

LOSE WEIGHT NOW

Want to lose weight? Be clever about it –

Keep BREAKFAST clean and simple – porridge or fruit are great!

Make LUNCH (noon-2pm) your biggest meal of the day as this is when digestion is at its strongest! Go ahead and healthily indulge!

Lastly, DINNER should be light – soups or salads & eat nothing after 8pm. Digestive processes are weaker and slowest at the end of the day. Image

IODINE

IODINE

IODINE: Are you getting enough of this important mineral?

What is iodine?

Iodine is a nutrient that is vital for optimum growth and development. It is found in small amounts most foods as naturally occurring iodine. The human body cannot make its own iodine and so we need to get it from the food we eat.

Why do we need it?

Iodine is important for making thyroid hormones. These are chemical messengers made in the thyroid gland that support normal growth and development in children and also help maintain the body’s metabolic rate. As iodine is essential for brain development, it is particularly important that unborn babies, infants and young children have enough iodine. It is important to maintain adequate iodine levels in our body as low iodine levels in our diet may lead to health issues often referred to as iodine deficiency disorders. This might include poor growth and development in infants and children, thyroid diseases and goitre (swelling of the thyroid gland in the neck).

How much iodine is recommended?

It is recommended that the Australian adult consumes around 150 micrograms (~ 2 pieces of sushi) of iodine every day. The requirements are higher for pregnant and breastfeeding women and lower for children, infants and toddlers.

Where can I get my sources of iodine?

Foods that are excellent sources of iodine include:

Eggs

Seafood – such as oysters, salmon, seaweed, kelp even sushi.

Reduced or low-fat milk and milk products

It is generally recommended that individuals need to reduce their salt intakes, however iodised salt will provide some iodine in your diet, if used instead of non-iodised salt in cooking or at the table. Most rock or sea salts sold in NZ and Australia contain very little iodine, unless specified otherwise on the label.

TAKE HOME MESSAGES:

Cook with iodised salt wherever possible.

Increase consumption of low fat dairy options such as milk and yoghurts.

Try and eat more seafood to increase iodine intake.

Most seaweeds, such as kelp, contain iodine. While seaweed may not seem like an appetising option try mixing it in casseroles or soups

My latest article – Foods that fuel your little athlete

My latest article: Foods that fuel your little athlete

Providing your children with the best nourishment during their early years of growth and development is a long term investment in their health and well-being. Energy requirements are even higher for active junior athletes, who are constantly training and competing. Ensuring they have the right energy supply before, during and after training allows them to stay alert, maintain stamina, play better and recover quicker.

Quinoa, brown rice and kumara patties

Quinoa, brown rice and kumara patties

Quinoa, brown rice and kumara masala patties about to go into the oven – delicious, healthy, easy to make and freezer friendly!

Ingredients:
1 medium kumara cooked and mashed (sweet potato)
1/2 cup cooked quinoa
1/2 cup cooked brown rice
1/2 red onion finely chopped
2tbsp coriander chopped
1tbsp lime juice
1 tbsp tomato paste
1/2 tsp of the following: ground cumin, cayenne pepper, curry powder, coriander powder, turmeric powder. Season to taste.

Method: Mix all the ingredients in a large bowl, shape into patties, place on lined baking tray, spray with olive oil and bake at 180C for 30mins or until golden brown.

ENJOY!!