Aussies love a good barbie.  On any given sunny day, you can find folks all over Australia firing up the Weber, knocking back a cold one as sausages, steak, and kebabs blacken on the grill.  In fact, barbecuing is right up there with vegemite and cricket as one of the cornerstones of Australian culture. From sporting games to Christmas day, a good old barbie is a standard and much-enjoyed feature. But does our love of all things chargrilled come at a cost?

If you are one of those people who enjoy your steak blackened beyond recognition, I’ve got some bad news. It turns out that that black crust contains a myriad of carcinogenic compounds that can pre-dispose you colon, prostate, pancreatic, stomach, and breast cancer. Poultry, seafood, eggs and tofu too don’t get off scathe-free either and are host to an array of carcinogens under the right conditions.

The two main carcinogenic culprits are polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). PAHs form on meat when fat falls onto the heat source and smokes up, enveloping your delicious dinner in a plume of harmful compounds. HCAs, on the other hand, form when protein-rich foods are exposed to high temperatures, causing protein structures to change.

Luckily, there is a solution! With a few tricks you can significantly reduce the formation of cancer-causing nasties on your slab of steak, chicken kebab or piece of fish. Here are some simple strategies for reducing carcinogens:

1.       Marinate: Marinating forms a protective shield around the meat and reduce almost all PAH and HCA build-up.

2.       Microwave: Nuke your food for a minute or so and pat it dry prior to minimize both fat drippings and protein changes. 

3.       Trim the fat: Cut off visible fat prior to cooking to reduce smoking fat.

4.       Cook low and slow: Turn down the heat and cook slowly to reduce both PAH and HCA formation.

5.       Create an aluminium shield: Shield your food from smoke and high temperatures by covering it in tin foil. 

6.       Practice portion control: Cook small pieces of meat rather than large. Smaller pieces cook more quickly and as such, there is less opportunity for carcinogen formation. 

7.       Flip frequently: Flip your food every minute or so to prevent HCA formation. 

8.       Say goodbye to blackened bits: Trim off blackened edges prior to consumption. 

9.       Clean your barbeque after each use: Minimize carcinogen build-up from use to use by cleaning your barbie thoroughly after each use. 

 Bottom line: With a few adjustments, barbecuing is a relatively lean and healthy way to prepare food once or twice a week. Unlike frying and sautéing, fat is used sparsely during cooking. Furthermore, the negative effects of charring don’t apply to veggies so you can continue grilling veggies on the barbie guilt-free!

 

 

 

 

 

 

 

 

I like to think of my body as a really expensive car. If you owned a lamborghini would you put moonshine in the petrol tank? Would you drive it on dirt roads and let your battery go flat? I think not. Why? It's worth too much and it's too precious!

Well the same goes for your body. You've been blessed with this awesome machine-- a machine that allows you to see, think, walk, hear, and smell (among others) all at the same time. A machine that allows you to be everything from a clever co-worker in the office to an athlete, a rockstar and a fashionista. Why stuff it full of junk food, alcohol and cigarettes? Don't forget, you're a one-of-a-kind model, never to be reproduced! 

Likewise for exercise. Don't let your battery go flat in front of the telly! Take your hot wheels out for a spin from time to time! You will look and feel better for it. 

You're the one behind the wheel here. You're the one making decisions about where you want to go and how you're going to get there. Break-downs are time-consuming and expensive and it's worth investing in a little bit of maintenance.

Get fit, fuel-up and invest in you! There's no better day than today. 

Picture Source: http://sh1ft.org/blog/

As a society, we are obsessed with the scale. If I had a dollar for every time somebody walked into my office and told me that they weighed themselves daily, I’d be a rich woman. Now don’t get me wrong the scale has its place, particularly as part of a broader health assessment, but for many it’s much more than that. Weight is often a means through which we evaluate our self-worth and right to reward. One little number has the ability to transform a great day, into a self-loathing one; a good mood into a bad one. Seems like a lot of power for something that lives on the floor, doesn’t it?

I have mixed feelings about the scale for a couple of reasons. Sure, it’s a standard part of my assessment but it misses a whole lot of good stuff. Weight doesn’t tell us much about changes in body fat, clothes size, or cholesterol levels.  It doesn’t always reflect the hours spent at the gym, building muscle and losing fat. And this is just the tip of the iceberg. What about changes energy levels, productivity, mood and satiety? The scale misses those ones as well.

If you’re trying to trim down and tone-up, I encourage you to think beyond your weight. Here are a couple of scale-free ways to measure healthy changes:

1.       Get pinched: Many dieticians and personal trainers are trained to assess body fat using skin fold measurements. For the most accurate result, ask for the 7 site test over the 3 or 5 site and use somebody specifically trained in anthropometrics.

2.       Watch your waist and hip measurements: Invest in a measuring tape and take your waist and hip measurements every couple of weeks. Women should aim for a waist to hip ratio of <0.8, men <1.

3.       Pay attention to your pants:  Monitor the way your clothes are fitting, particularly your pants. This is a good way to judge fat loss without callipers or a measuring tape.

4.       Think about how you’re feeling:  Be on the lookout for changes in energy levels, mood, satiety, and sleep patterns. These changes are often a pre-cursor to greater things!  

5.       Know your numbers:  Get your cholesterol (including HDL and LDL), triglycerides, blood sugar levels and blood pressure checked annually. With consistent healthy habits, these often tip in the right direction. 

Take your foot off the accelerator and shift your focus from the scale to other health indicators. Hey, you might even surprise yourself! Sometimes taking the stress out of weight loss is enough to tip the scale in the right direction.

Picture Source: http://www.stressmonkeyguru.com/product/stress-weight-management

 

As a child, I hated breakfast.  I had no interest in eggs or yogurt or cereal and was repulsed by milk. The only thing I could stomach was a couple of pieces of burnt toast with a smattering of margarine and vegemite (naturally). Nowadays, I’m a changed girl. Breakfast foods are among my favourites and I often find myself eating breakfast for dinner when the cupboards are bare. 

Unfortunately, Americans have not yet embraced the great Australian love, vegemite. Peanut butter, eggs, and chunky, white bagels feature frequently on the American breakfast plate (although not always together). In fact, one of the things that struck me most when I first came to America was their love of eggs. Each morning the dining hall would offer an assortment of egg options ranging from custom-made omelettes to hard-boiled and scrambled eggs. Previously, eggs were condemned for their cholesterol and fat content. These days, we’re a little wiser.

Eggs are an excellent source of protein and provide all the essential amino acids (proteins) that our bodies cannot manufacture alone. At only 80kcal per egg, they are relatively low in energy and contain only a moderate amount of fat (5.8g/egg). Surprisingly, most of that fat is healthy fat, with only 1.7g of artery-clogging saturated fat per egg (well below the recommended 15-20g saturated fat/day).

Yes, eggs are high in cholesterol, providing about 185mg of cholesterol per egg, but recent research indicates that dietary cholesterol has a relatively insignificant effect on cholesterol levels compared to saturated fat. Furthermore, several studies have shown that daily egg consumption does not increase blood cholesterol or risk of heart disease or stroke.

Should you skip the yolk? No, not necessarily. Sure, the egg yolk contains most of the fat, calories and cholesterol however it is also home to a host of nutrients not found in the white such as vitamins A, D, E, and K. The yolk also contains a higher proportion of vitamin B6 and B12, folic acid, pantothenic acid, thiamine, calcium copper, iron, manganese, phosphorous, selenium and zinc than the white. Moreover, egg yolks are  rich in choline which is an essential for synthesizing the neurotransmitter, acetylcholine, and may play a role in athletic performance.

The bottom line: Whole eggs are an excellent and cost effective source of protein. Limit your yolks to 1-2/day or 3/week, if you have a history of high cholesterol.

For more info on eggs go to: www.incredibleegg.org

 

References:

 American Egg Board. (n.d.). Health and Nutrition. Retrieved March 5, 2012, from Incredible Egg: www.incredibleegg.org

 Gray, J., & Griffin, B. (2009). Eggs and dietary cholesterol-- dispelling the myth. British Nutrition Foundation Nutrition Bulletin , 66-70.

 

 

 

Tate Modern, London has the right idea:

Potatoes tend to get a bad wrap. Sure, hash browns and hot-chips aren't the best choices but the potato itself isn't the offender. Surprisingly enough, spuds are home to a host of nutrients! But are sweet potatoes or white potatoes healthier? Here's the low down on my favourite tuber: 

White Potatoes: One medium potato provides a mere 118kcal and more than 20% of the daily recommendation for vitamin C and vitamin B6. With more potassiun than a banana, potatoes may also help lower cholesterol, control blood pressure, and reduce arrhythmias. White potatoes also contain numerous anti-oxidants and phytochemicals which may provide additional health benefits.

Sweet Potatoes: Although their calorie and carb values are on par, sweet potatoes provide more fibre than white varieties. Dietary fibre keeps cholesterol in check, promotes digestive health and keeps you fuller for longer. A small sweet potato also provides 438% of the daily recommendation for Vitamin A (a vitamin associated with vision, immunity and reproductive function), 37% of your daily Vitamin C needs and more than 10% of the recommendations for Vitamin B6, pantothenic acid, and manganese. Lastly, sweet potatoes have a higher anti-oxidant potential than their white counterparts. That is, they are richer in disease-fighting anti-oxidants and phyotchemicals.

The Winner: Sweet potatoes get the win however white potatoes trump sweet potatoes with their Vitamin B6 and potassium content. 

The caveat: Prep matters! Avoid tossing your tubers into the fryer, loading them up with butter, or topping them with tons cheese. Instead, bake them in the oven with olive oil spray, garlic and chopped herbs for a delicious and nutritious alternative to bread, pasta, or rice. 

 

Other tips:

1. Storage:

Store your potatoes in a cool, dry place, away from light. For a sweeter taste, try storing in the fridge 24 hours before using.

2. Toppings:

White potatoes: Cut into wedges or strips (skin on) and top with rosemary, garlic, fresh pepper and a splash of olive oil. 

Sweet potatoes: Cute into wedges or slices and top with cinnamon, nutmeg, fresh pepper and spritz with olive oil spray.

3. Cooking:

Bake at 180C or 375F (for the yanks) until soft. 

Picture Source: http://www.pauladeen.com/recipes/recipe_view/roasted_sweet_potatoes_and_white_potatoes/

I never thought I would be quoting the Spice Girls in a blog but it seems the defunct British band were onto something with their endless references to spices. Herbs and spices have been used a add flavor, color and aroma to food for centuries however recent research indicates that they do more than just provide a flavorful kick to curry.

Spices such as chilli pepper, black pepper, sage and nutmeg have been shown to attenuate inflammatory markers associated with chronic disease in cellular models. If you can beat the burn, chilli powder may also relieve pain and congestion, reduce blood fats and clot formation, halt the spread of prostate cancer, and assist with blood sugar control.

Similarly, tumeric, a vivid yellow spice, may alleviate inflammatory bowel disease and rheumatoid arthritis, reduce the risk of some cancers, inihibit tumour growth and metastases, lower cholesterol and protect against Alzheimer's disease. A few good reasons to turn your food yellow! 

Lastly, my personal favourite, cinnamon, has benefits beyond its sweet fragrance. Research indicates that cinnamon has anti-microbial properties, help slow down carbohydrate absorption and enhances cognitive processing. Finally, a justification for dumping it all over my porridge in the morning! 

And this is just the tip of iceberg. There are hundreds of herbs and spices out there, each offering slightly different benefits. To up the nutrition content of your meal, raid the spice cabinet! Let the creative juices flow and experiment with different herbs and spices in the kitchen! Here are a couple of my favourite recipes for you to try:

1. Chicken Tikka:

http://www.taste.com.au/recipes/1982/chicken+tikka

2. Morrocan Spiced Chicken with Lemon Potatoes and Tomatoes:

 http://www.taste.com.au/recipes/1100/moroccan+spiced+chicken+with+lemon+potatoes+and+tomatoes

3. Spice Roasted Salmon with Cucumber Salad:

http://www.williams-sonoma.com/recipe/spice-salmon-cucumber-salad.html

4. Spicy Carrot Salad:

http://www.myrecipes.com/recipe/spicy-carrot-salad-houria-10000001108283/

5 Herb and Tomato Salad:

http://www.bettycrocker.com/recipes/tomato-and-herb-salad/42c4cec0-6632-4653-a254-6f39d5a486d2

6. Apple Cinnamon Oatmeal:

http://allrecipes.com/recipe/apple-cinnamon-oatmeal-mix/

7. Chai-spiced Fruit with Yogurt:

http://www.finecooking.com/recipes/chai-spiced-fruit-compote-yogurt.aspx

 

References:

 1. Mueller, M., Hobiger, S., & Jungbauer, A. (2010). Anti-inflammatory Activity of Extracts from Fruits, Herbs and Spices. Food Chemistry , 987-996.

2. The George Mateljan Foundation. (n.d.). Chili Pepper, Dried. Retrieved February 24, 2012, from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=29: 

3. The George Mateljan Foundation. (n.d.). Cinnamon. Retrieved February 24, 2012, from World's Healthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=68

4. The George Mateljan Foundation. (n.d.). Tumeric. Retrieved February 24, 2012, from The World's Healthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78

 

Picture Source: http://www.sheknows.com/health-and-wellness/articles/803694/seven-super-spices-for-super-health

 

I am a firm believer in rewarding yourself. No matter how big or small, triumphs should be celebrated and shared! The question is how do you reward yourself? Traditionally, boozy nights out, massive feasts and other not-so-healthy activities top the rewards list. At the time they seem like a great idea however shortly after guilt, regret and possibly a brutal hangover set in. All of the progress you made over the last couple of weeks, months or even years becomes a distant memory and you're left back at square one, defeated and clinging to the morsels of self-respect that remain.

The good news is this doesn't have to be the case. There are plenty of ways to reward yourself, without the headache! Here are 6 fun Calorie-free ways to treat yourself: 

1. Get a massage: Iron out those kinks and knots with 30 minutes on a massage table.

2. Book a weekend away: Escape from the hustle and bustle for a night or two with friends, family or your significant other. Plan adventures like hiking, sight-seeing and shopping.

3. Hit the shops: Have you been eying off something for a while? Well there's no better time to indulgence yourself with new pair of shoes, belt, bag, TV, etc

4. Treat yourself to a mani/pedi: A dash of colour and a little sparkle never hurt anyone! 

5. Buy fresh flowers: The sight and smell of fresh flowers in your home is such a treat!

6. Get lost in a new book or a magazine: If you love to read, hit the book shop and find a new book/magazine to sink your teeth into.  

Does this mean that you can never enjoy a couple of drinks or a nice dinner out again? No, absolutely not! The point here is to couple happiness with more than just food and drink. Living a fit and fab life is not about being perfect but better. 

Everytime I return home I am lovingly referred to as "Imelda". For those of you who don't know who "Imelda" is, let me enlighten you. Imelda Marcos is the former first lady of the Phillipines, famed for her extravagant and extensive collection of shoes. She is believed to have accumulated more than 3000 pairs of shoes over 20 years. Now that's a shoe fetish.

While I cannot claim to be in Imelda's league (or anywhere close), I do love my shoes. Perhaps none more so than my running shoes. They are certainly not the most glamourous, trendiest or coolest of my collection however, they tell a story. They have been up hills, on tracks and in long jump pits with me. They are slightly worn and sandy however they are the most important shoes that I own.

Why? As much as I love my heels, I get many more miles out of my running shoes. Even if you're only lightly active, you're probably in the same boat (no matter how many parties your attend). For this reason, it is important to take time and care in selecting your joggers. The right pair of running shoes can be the difference between a fabulously invigorating workout and a painful, blistered one, and may be just what you need to kickstart your fitness program. 

Here are my tips for finding the right running shoe:

1. Go to a specialty running shop and get a gait analysis: Your gait dramatically effects your running biomechanics and can make you suscpetible to certain kinds of injury. For example, if you're a over-pronator (your feet roll in) you may be particularly susceptible to knee injuries, shin splints and plantar faciistis (pain underfoot).

2. Choose a shoe designed for the shape of your foot: This goes hand in hand with gait. You should buy a shoe specifically designed for your gait pattern. If you have high arches, a neutral shoe may be the best option for you. Conversely, if you're a moderate to severe over-pronator, a motion control shoe may provide additional support for your arch and minimize risk of injury.

 3. Choose the right size and width: There should be 1cm or so between your big toe and the top of the shoe. If your toes are popping out of the top or side, the shoe is too small or not wide enough for you. A shoe that is too small or too tight may results painful, bulging blisters and foot injuries. 

4. Consider cushion: What kind of activities will you be doing in your new kicks? If you're going to be running on a hard surface such as concrete or a track, or jumping, bounding or hopping in your new shoes, consider buying a shoe with a decent amount of cushion to soften the impact.

5. Take them for a test run: Don't be afraid to take a quick run up and down the hall in the shop. Ask the shop attendent about their return policy just in case they end up being the wrong pick.

6. Replace them regularly: If you've been running in the same shoes for the last year or so, it's time to toss them! Depending on your usage, you should replace your shoes every 500km (or every 3-12months). If you're starting to get new pains when you run, it could be a sign that you need new shoes.

Now you've resolved your cinderella dilemma, get out there! Lace up your new kicks and go for walk or a run around the bay, along the beach, or in your neighbourhood this weekend. Fit and fab is on your horizon.