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Extra virgin olive oil is the oil produced directly from the olive fruit.  It is the most natural oil as it is produced using a method called cold pressing which does not involve the use of chemicals and heat. It is increasingly popular and for good reason.

Olive oil contains monounsaturated fats which are less prone to oxidative damage as well as promotes healthy cholesterol profiles and the antioxidants are protective against cancer and cardiovascular diseases. This is the reason why it is an essential component of the Mediterranean diet.

Olive oil can be added to salads, raw or roasted vegetables or pasta. The suitability of olive oil for cooking is constantly being questioned. However the current evidence suggests that olive oil can be used for regular cooking which does not exceed around 200 degrees as olive oil has a smoke point of 220 degrees and in regular healthy cooking one is unlikely to cook at temperatures higher than that.

Sautéing is done at a temperature of 120 degrees and roasting in the oven may go up to only 180 degrees which is still lower than the smoke point of olive oil.

A study that tested the stability of olive oil in comparison to other oils such as canola oil, rice bran oil, grape seed oil, coconut oil, peanut oil, sunflower oil and avocado oil found that olive oil remained stable right up to 240 degrees while the other oils did not although they have a higher smoke point.

This indicates that the stability of olive oil is not just determined by the smoke point but also by the polyunsaturated fat content level, more prone to oxidative damage, antioxidant content, protective against oxidative damage, and how refined the oil is.

Since olive oil has a lower polyunsaturated fat content and a good amount of antioxidants and not refined, it is not as prone to oxidative damage.

People often worry that olive oil cannot be used for deep frying. However deep frying   is not recommended in any case due its impacts on health. The process of deep frying causes food to loose water and take up fat which makes it extremely energy dense and can therefore lead to obesity and cardiovascular diseases.

In addition, the structure of labile nutrients such as proteins, vitamins and antioxidants may change during deep frying and harmful compounds such as trans fats and acrylamide may be produced.

Contact us for results focused nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Extra virgin olive oil appeared first on ENT Wellbeing Sydney.

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Chilli is a fruit derived from the Capsicum plant family. Most commonly chilli is found in white, pale green or a purple colour. It is often used to enhance the flavour of food most commonly in Asian cuisines such as Indian and Thai Cuisine. Chillies contain a substance known as capsaicin which produces the heat giving us the spicy sensation when we eat chilli. It causes your body to release hormones which give a person an energy rush. This is why some people have a tendency to get addicted to spice.

The spicy sensation varies between chilli varieties. The Scoville scale is used to measure how spicy a particular chilli is. This is influenced by the temperature in which it is grown, hours of sunlight, moisture, soil chemistry and the type and amount of fertilizer used. The Scoville scale is a measurement of the pungency (spicy heat) of chili peppers – or other spicy foods, as reported in Scoville heat units (SHU). The Scoville scale a function of capsaicin concentration.

Scoville scale of chilli pungency

Forms of Chilli

Fresh Chillies

An example is Jalapeno which is usually green when picked and red when ripened.
They can vary from mild to hot depending on the cultivation and preparation.

Long Chillies

This is a very common variety in the Australian market. Colours vary from green to red.

Dried chilles

Examples include chipotle and cayenne. They are only mildly hot. They need to be soaked in boiling water before using.

Chilli flakes

Made from dried, crushed chillies and can be used in place of fresh chillies. One chopped fresh chilli is equal to half a teaspoon of chilli flakes.

Chilli paste

Made from red chillies and vegetable oil. Two teaspoons of the chilli paste is equal to one chopped fresh chilli.

Chilli powder

Made from ground dried chillies and can be used in place of fresh chillis. Half a teaspoon equals one chopped fresh chilli.

Chilli and Health

Chillies are rich in vitamins and minerals such as Vitamin A, B6 and C.In addition the capsaicin content in chilli may be protective against diseases such as diabetes and cancer. Care has to be taken to avoid excess amount of spice for people with gastrointestinal issues such as acid reflux or heart burn.

Preserving Chilli

  • Storing in an airtight container.
  • Freezing Chilli: Slice or Dice them and store in small packs in the freezer.
  • Pickling Chilli: This involves washing them in salty water and then mixing them with cider vinegar and sugar.
  • Preserving short term: This involves preserving the peppers in olive oil.

Usage in Food

Spices provide an amazing flavour to food and can be used for a variety of dishes such as salads, stir fries and curries. Most commonly they are used in conjunction with herbs such as coriander, basil and parsley. It is a great option for people looking to add flavour to their food without having to add excessive amount of salt. Chillies are usually  used after finely chopping them.

The longer a chilli is cooked, the spicier the dish becomes. In order to get just a slight tinge of the spicy flavour, adding the chilli towards the end of cooking is a better option. Often one does not realise how much spice to add, in the event that the spice produces an excessive burning session, using plain milk or yoghurt can help counteract the spicy sensation.

For more information

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition, contact us to make an appointment to see one of our dietitians and nutritionists. We‘ll provide you with personalised and effective dietary management. Contact us today!

The post Chilli – Everything You Need to Know appeared first on ENT Wellbeing Sydney.

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The 19th of September is celebrated as ‘Dietitians day’. A dietitian refers to a professional who has the university qualifications and skills that enables them to provide dietary advice to manage health conditions such as obesity, cancer, diabetes, food allergies, intolerances and gastrointestinal conditions. They are the ‘go to’  health professionals for any nutrition related support or advice be it improving the nutritional status of an individual, losing weight, gaining weight or  dietary management of diseases such as cancer. Dietitians work in a variety of settings such as clinical, private practice and industry.

 Did you know?

  • 99% of GPs and practice nurses refer their patients to a dietitian for a dietary advice.
  • A student dietitian completes a minimum of 100 days of professional placement.
  • The average time for an initial consultation with a private practice dietitian (dietitians working for a private clinic or those who have their own practice) is 52 minutes which is ample amount of time to discuss individual needs and develop a personalised plan.

Frequently asked questions:

  • What is the difference between a dietitian and nutritionist in Australia?
  • All dietitians are also nutritionists but nutritionists are not dietitians.
  • Nutritionists have a tertiary nutrition qualification. However there is no specific body that assesses the qualifications of nutritionists. On the other hand, the DAA (dietetics association of Australia) assesses the qualifications of dietitians.
  • Dietitians can provide individual dietary counselling, medical nutrition therapy, group dietary therapy and food service management. Nutritionists do not have the expertise to provide these services.

What does the APD credential mean?

APD credential is a guarantee that the individual is certified to provide nutrition advice. It is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. It is a recognised trademark protected by law.

What does an APD do during the consult?

  • Assess nutritional needs
  • Provide nutrition education (explain diet and disease relationship)
  • Diagnosis and Assessment
  • Develop personalised nutrition care plans for each individual

How does the pricing system work with medicare?

Rebates are provided by Medicare if you have a care plan that is created by your general practitioner. Most private health funds also cover private practising APDs. Medicare rebates are also available for group services.

People around you and the internet give so much information on nutrition. Why see a dietitian for nutrition information?

Often information provided by people and internet can be incorrect. There are new diets every few months which get promoted  as the ‘ideal diet’ and new theories to weight loss talked about among people and in the media .Blindly trying to follow fad diets or avoiding particular food groups can negatively impact your health. Dietitians can help separate fact from fiction and provide you with all the relevant information and advice that can help you lead a better quality of life.

Are dietitians only concerned with weight loss?

While dietitians do deal with weight loss, they are able to help with a number of other health conditions. Dietitians can also provide general healthy eating advice suited to your lifestyle such as how to prepare quick meals if you have time constraints, budget eating, healthier brands etc.

Contact us for results focused nutritional advice

If you have questions regarding health and nutrition, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Dietitians Day 2017! appeared first on ENT Wellbeing Sydney.

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The 19th of September is celebrated as ‘Dietitians day’. A dietitian refers to a professional who has the university qualifications and skills that enables them to provide dietary advice to manage health conditions such as obesity, cancer, diabetes, food allergies, intolerances and gastrointestinal conditions. They are the ‘go to’  health professionals for any nutrition related support or advice be it improving the nutritional status of an individual, losing weight, gaining weight or  dietary management of diseases such as cancer. Dietitians work in a variety of settings such as clinical, private practice and industry.

 Did you know?

  • 99% of GPs and practice nurses refer their patients to a dietitian for a dietary advice.
  • A student dietitian completes a minimum of 100 days of professional placement.
  • The average time for an initial consultation with a private practice dietitian (dietitians working for a private clinic or those who have their own practice) is 52 minutes which is ample amount of time to discuss individual needs and develop a personalised plan.

Frequently asked questions:

  • What is the difference between a dietitian and nutritionist in Australia?
  • All dietitians are also nutritionists but nutritionists are not dietitians.
  • Nutritionists have a tertiary nutrition qualification. However there is no specific body that assesses the qualifications of nutritionists. On the other hand, the DAA (dietetics association of Australia) assesses the qualifications of dietitians.
  • Dietitians can provide individual dietary counselling, medical nutrition therapy, group dietary therapy and food service management. Nutritionists do not have the expertise to provide these services.

What does the APD credential mean?

APD credential is a guarantee that the individual is certified to provide nutrition advice. It is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. It is a recognised trademark protected by law.

What does an APD do during the consult?

  • Assess nutritional needs
  • Provide nutrition education (explain diet and disease relationship)
  • Diagnosis and Assessment
  • Develop personalised nutrition care plans for each individual

How does the pricing system work with medicare?

Rebates are provided by Medicare if you have a care plan that is created by your general practitioner. Most private health funds also cover private practising APDs. Medicare rebates are also available for group services.

People around you and the internet give so much information on nutrition. Why see a dietitian for nutrition information?

Often information provided by people and internet can be incorrect. There are new diets every few months which get promoted  as the ‘ideal diet’ and new theories to weight loss talked about among people and in the media .Blindly trying to follow fad diets or avoiding particular food groups can negatively impact your health. Dietitians can help separate fact from fiction and provide you with all the relevant information and advice that can help you lead a better quality of life.

Are dietitians only concerned with weight loss?

While dietitians do deal with weight loss, they are able to help with a number of other health conditions. Dietitians can also provide general healthy eating advice suited to your lifestyle such as how to prepare quick meals if you have time constraints, budget eating, healthier brands etc.

Contact us for results focused nutritional advice

If you have questions regarding health and nutrition, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!

The post Dietitians Day 2017! appeared first on ENT Wellbeing Sydney.

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Good nutrition is essential for optimizing an athlete’s performance or to get the most out of an exercise routine. Although an athlete’s diet is not very different from a normal healthy diet, the amount of protein, carbohydrates or fat that needs to be consumed is dependent on the type of sport or exercise routine, the amount of training you do and the amount of time you spend doing the activity or the exercise.

Prior to exercise, the goal is to have a meal that provides adequate glucose for energy, delay fatigue during prolonged exercise, prevent excessive dehydration, minimize gastrointestinal distress and satisfy hunger. The meal should ideally include a good amount of carbohydrate, protein, fat and fluid. Carbohydrates provide the glucose required for energy while the protein and fat help in promoting satiety. Examples of a meal prior to exercise include one bagel (3 oz.) with light cream cheese (2 tsp) and fruit juice (12 oz.). It is recommended to have the meal 1 – 4 hours prior to exercise because the onset of exercise causes an increased blood flow to muscles and decreased blood flow to the digestive tract which can lead to gastrointestinal distress.

It is important to replenish carbohydrate stores during exercise as well. This is not a concern if the workout or exercise routine is less than hour. However, this is important to consider for people indulging in high intensity workout routines to prevent the sugar levels in the blood becoming very low. Examples of carbohydrate snacks include cordial (750 ml), fruit (3 medium pieces) or a jam sandwich. It is also essential to frequently sip some water to prevent dehydration.

There is no generic diet which can optimize performance during exercise or sport – diet needs to be tailored to meet the athlete’s requirements

After exercise, one needs to consume adequate amount of carbohydrates to replenish muscle glycogen (stored glucose), adequate protein to repair muscle and adequate fluid to re-establish the proper hydration status. Examples of meals to consume after exercise include: 1 bread roll with cheese/meat filling with a banana or a fruit salad (300g) with fruit flavoured yoghurt (200g).

There is no specific ‘diet’ for optimizing performance during exercise routines or sports performances. The focus should be on eating adequate amounts of nutrient dense foods as fuel for your body. These are principles that may be useful to anyone who is physically active, not just athletes.

This article was written by our Dietitian and Nutritionist Juhi Bhambhaney. If you have questions about diet and nutrition, contact us to make an appointment to see one of our dietitians and nutritionists. We‘ll provide you with personalised and effective dietary management. Contact us today!

The post Nutrition for athletic performance and exercise appeared first on ENT Wellbeing Sydney.

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