Diet-and-nutrition

Psyllium: The Superfood Which Can Help You Lose Weight

Ladies, there’s someone new and exciting I’d like you to meet: Australia’s latest superfood, psyllium.

RELATED: Why Detox Diets Are Dodgy And Don’t Work

Psyllium (pictured) is a 100 per cent natural source of fibre and can be added to recipes, smoothies or cereal without altering the taste of the dish. You can also get pure, natural psyllium husk from supplements such as Metamucil.

Psyllium, weight loss, superfood

What’s more, we should all be getting more fibre in our diets, especially if we’re trying to shed a few kilos. Why? A recent US study found a higher daily intake of fibre will help us lose weight nearly as much as following a low-calorie diet.

Trial participants who ensured they got the recommended 30g of fibre daily, as part of their normal diet, saw their overall health improve through weight-loss and lower blood pressure and blood sugar levels.

Here, popular and well-regarded Sydney dietitian, nutritionist, author and busy mum, Dr Joanna McMillan (pictured), shares her top knowledge on fibre and easy ways to incorporate more into our diets.

Psyllium, weight loss, superfood

And Dr Joanna should know; she’s vice president of the Australian Lifestyle Medicine Association (ALMA) and is an ambassador for Diabetes Australia and Australian Pineapples.

What is psyllium? Psyllium comes from the outer husk of the seed of a particular plant. It’s an incredible source of fibre and soluble fibre in particular. It’s also gluten-free so ideal for those unable to get fibre from common wholegrains.

What are its health benefits? Soluble fibre absorbs water and forms a gel in the gut. This helps you to feel full and eat less; it stimulates your gut to contract thereby keeping you regular; it slows the digestion and absorption of the carbohydrates present; it helps to lower cholesterol levels; it fuels the gut microbiome (the good bugs in your gut) and it helps to bind and carry out of the body potential carcinogens and other toxins.

Why is psyllium not well-known? Most people have probably heard of the brand Metamucil, but not realised that psyllium is the active ingredient. You can also buy psyllium husks in health and whole food stores, but because it hasn’t been talked about in mainstream media, most people won’t have known what it was useful for.

What is the best way to consume psyllium? You can simply dissolve it in water and drink, or add it to smoothies, yoghurt, pancake or muffin mixes. You can also even stir it through mashed potato.

summerweightloss

Why is fibre important? It’s important primarily for gut health – keeping us regular, feeding the good bacteria in our gut (which in turn boosts immune function) and helping to prevent gut problems. But it also helps with blood glucose and insulin control as well as promoting healthy cholesterol profiles.

What health problems can you encounter without a fibre-rich diet? Principally, poor gut health, but this has a knock-on effect on the rest of the body. If your gut is sluggish and you feel bloated, it affects your energy levels and your motivation to exercise and eat well.

How can fibre, and psyllium, help you lose weight? Fibre-rich meals help to fill us up and feel sated after the meal. This can help to stop you raiding the biscuit tin in-between meals. By lowering blood glucose and insulin, fibre can also potentially boost fat burning and keep your hunger pangs at bay.

Why is psyllium husk the next superfood? Psyllium has so many health benefits and it’s so easy to incorporate into your diet. It has the potential to assist with blood glucose control, reduce constipation, reduce blood levels of “bad” LDL-cholesterol, lower blood pressure and may help in the treatment of irritable bowel syndrome and inflammatory bowel disease. It can also help you to lose weight by making you feel fuller for longer.

 the zone diet, eating plan, weight loss, diet plans, womens health

 

April 25, 2015

How To Calculate The Alcohol Content In Cocktails

Keeping track of how much alcohol you are drinking can be a bit tricky when you are out and about having a good time. Pubs and clubs have measured serves which makes things a bit easier, but what about home made cocktails like the recipes we regularly supply our readers?

A good rule of thumb is that the body absorbs 7-12 ml of alcohol per hour. A standard drink in Australia is considered to be 10 gms or about 12.5mls of alcohol. So, depending on various factors a standard drink per hour should keep you relatively sober. Please be aware though, that the more alcohol you consume the harder it is for your body to absorb. The first drink you have should be absorbed into your body in about an hour, but the second will take longer. It’s all science related and not an exact science at that!

Now, the type of factors which affect alcohol absorption include the following:

  • How fast you drink
  • The amount of food in your stomach
  • Your weight
  • Amount of fat or muscle your body consists of
  • Gender
  • Age
  • Other medications and drugs in your body
  • Other chemicals in the drink. eg: Jäger Bombs
  • Foods consumed
  • Your drinking history and tolerance
  • Physical health
  • Mental health
  • Current emotional state

With all these variables it’s impossible to know how the alcohol is reacting within your body. Cocktails can be especially tricky, particularly if they are created without a measure. They also consist of a mixture and some have chemical ingredients like caffeine. Since caffeine is a stimulant and alcohol is a depressant, the two can have different side effects. This is what makes them so potent and care should be taken when consuming them. The caffeine itself doesn’t have an alcohol content, but it can affect the alcohol being consumed.

Having gotten through that, I’ll fill you in on an easy way to work out how much alcohol you’re consuming in your cocktails as well as giving you a couple of easy examples to follow.

First look at the percentage of alcohol on the bottle used to make the cocktail. Most have at least 1 regular spirit which is usually 40% alcohol. Next, you need the serving size of the alcohol only, not the serving size of the entire drink. A full nip is usually 30 ml so multiply this with the alcohol percentage. Remember when you multiply a percentage it is not a whole number so you multiply the serving size by the decimal point (0.4). To work out the standard drink size, divide it by the Australian standard of 12.5 ml. Viola!

Here’s a couple of examples:

  • Full nip (30ml) of 40% alcohol bourbon = 30 x 0.40 = 12.00ml alcohol
    12.00ml / 12.50ml = 0.96 standard drinks.
  • 150ml glass of 11.5% alcohol wine = 180 x 0.115 = 17.25ml alcohol
    17.25ml/12.50ml = 1.38 standard drinks

You can use this formula to work out the alcohol content in every drink you consume. The final thing I want to mention which will help you with all this is the oz to ml conversion. You don’t need exact figures so, if you remember 1 oz = 30 ml, you’ll be right!

Now you have all the tools you need to keep track of how much alcohol you are consuming in your cocktails. A final tip is to do calculations before you start drinking for obvious reasons.

Enjoy!

Image via mymoonbargumbet.com

December 21, 2014