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Diabetes refers to a condition characterized by abnormally high blood glucose levels.

Glucose is obtained from carbohydrate containing foods such as breads, cereals and fruits. The hormone insulin allows the glucose from food to enter the body cells so that it can be used for energy. In the case of patients with Type 2 diabetes, the glucose tends to remain in the blood because the body is resisting the insulin and the pancreas is unable to secrete more insulin in response. It is important to control diabetes as it can lead to long term complications such as heart and kidney problems.

Being a diabetic does not mean that one has to avoid all carbohydrate containing foods.

Carbohydrates are important as they are our main source of energy. However, one should choose the right kind of carbohydrates. These are the low GI carbohydrates. GI referring to the glycaemic index is a way of ranking carbohydrate-containing foods (from 0-100) based on whether they raise blood sugar levels a lot, moderately or a little. Low GI carbohydrate foods get digested slowly in the blood and hence prevent ‘spikes’ in blood sugar levels.

In addition, because they get absorbed slowly, they keep you full for longer and therefore control your appetite. Examples of low GI carbohydrates include wholegrain breads and cereals, oats and fruits.

On the other hand, foods with a high GI value get absorbed very quickly and cause an instant rise in the blood sugar levels. Examples of high GI carbohydrates refer to refined foods such as white bread, cakes, pastries and fruit juice.

In addition to consuming low GI carbohydrates, it is important to eat regular meals and spread out the carbohydrate containing foods across the meals. It is a good idea to have about 5-6 small meals, with 3 servings of carbohydrates with the main meals and one serving with snacks. This will help prevent the spikes and dips in the blood sugar levels as well as influence weight management. One serving of a carbohydrate is 15g. An example is a serving of a carbohydrate includes 1 slice of bread or ½ cup of cooked pasta or rice.

Regardless of the health condition, a healthy diet is one which comprises of wholegrain breads and cereals, vegetables, adequate protein, low fat dairy, lean meat and healthy fats such avocado and nuts.

Also, physical exercise is essential as evidence suggests that it improves insulin sensitivity and reduces body fat which can reduce insulin resistance.

Contact us for results focused nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any 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 Lifestyle management of Type 2 Diabetes appeared first on ENT Wellbeing Sydney.

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About how stress affects IBS. To completely understand how stress affects the symptoms of irritable bowel syndrome (IBS), it is important to have an understanding of the brain-gut axis. The brain gut axis is a bidirectional continuous feedback loop between the gut and the brain. The gut has its own ‘second brain’ which controls the process of digestion and absorption and communicates back and forth from the main brain. The reason why we say the gut has its own brain is because the gut consists of a number of neurons which control the digestion, absorption, the mixing of food and muscle contractions.

The brain-gut axis is the reason why we have feelings like ‘butterflies in the stomach’ or a feeling of nausea before having to deliver an important presentation at work. This happens because the gut responds strongly to your thoughts and emotions. For example, even just   the thought of food can cause your stomach to release juices in preparation of the food.

IBS may not be caused by psychological factors but emotional stress worsens the symptoms of IBS The reason for this is  that movement and contraction of the GI tract can altered  by stress. The walls of the intestines are lined with layers of muscle that relax and contract in a rhythm that moves food from the stomach through the intestinal tract. During times of stress, individuals with IBS experience stronger contractions which last for a long time and cause gastrointestinal issues such as gas, bloating and diarrhoea.

The opposite could also happen with some people where the food is not digested properly causing constipation. Stress can also directly or indirectly affects the composition and growth of the micro biota in the gut which disturbs the two way communication between the gut and the brain and alters the functioning of the gut worsening the symptoms of IBS.

Recommendations to reduce stress:

  • Intervention from a mental health professional: a clinical psychologist may be able to use cognitive behavioural therapy to help manage the stress.
  • Exercise: Walking, running, hiking, riding a bike, yoga or tai chi are some ways of relieving stress.
  • Meditation and deep breathing exercises
  • Relaxation activities such as listening to music and spending time with friends and family.

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!

References

The post How stress affects IBS appeared first on ENT Wellbeing Sydney.

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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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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.

By

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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