World Fitness Blog : Leading Global Bloggers

When you’re trying to cook dinner but you’re constantly short on time, it’s easy to fall back on pre-made seasoning mixes.

From taco seasoning sachets to butter chicken sauce, these shortcuts make it way easier to throw together a tasty meal.

But if you flip over the packet to read the ingredient list, you’ll find a lot of not-so-great ingredients hidden in there.

READ MORE: The reality behind TikTok fitness trends

That’s exactly what happened to then 25-year-old Aussie Jordyn Evans back in 2016, a move that eventually led to her creating her own food seasoning business called Mingle.

“Seasoning was my secret weapon – a flavour explosion that I’d sprinkle on chicken and veggies to make them sing. But this time, I decided to peek at the label,” she tells 9Honey Coach.

After seeing that the seasoning she’d been putting on her “healthy” lunches was full of sugars, additives, unnecessary flours as fillers, high amounts of sodium and unnecessary refined vegetable oils, she went on the hunt for something better.

But there was nothing in the supermarket.

“I had this vision to create a pantry brand that was not just healthier but also fun, full of personality, and ready to spark cooking excitement,” she says.

With $40,000 in savings, Evans moved back to her parents’ house and created her own alternative seasonings brand, Mingle.

READ MORE: The Aussie surfer set to pick up Olympic gold next year

While a few other brands have begun selling “healthy” seasonings in Aussie stores, only Mingle is stocked in-store at the major supermarket chains.

Other brands to look for online and in specialty stores include Bragg and Sauc’d Lownslow.

According to dietitian Alexandra Guy, these hidden seasoning ingredients should be something every Aussie knows more about.

For a daily dose of 9Honey, subscribe to our newsletter here

“If you pick up a regular taco seasoning in the supermarket, I can nearly guarantee the first ingredient listed will be sugar,” Guy told 9Honey Coach.

“You wouldn’t season fresh meat or vegetables using sugar as your main ingredient, so why choose a seasoning with this being the highest ingredient?”

Evans says that trying to create a seasoning that is full of flavour, shelf-stable, and a healthy option, was a “fascinating journey”.

“By going back to the basics and relying on more spices, we can create a seasoning that’s not just clean but also bursting with rich, genuine flavour.”

READ MORE: ‘Essential’ thing star AFLW player relies on to stay fit

Dietitian Chloe McLeod, founder of Verde Nutrition, says the best thing Aussies can do while shopping is to thoroughly check out the ingredient list of whatever you’re buying.

“Ingredients lists are listed in order of weight, so ingredients listed first make up the majority of the product, she explained. “Aim to avoid products with salt or sugar listed as one of the first three ingredients where possible.”

“Try sticking to as ‘clean’ an ingredients list as possible,” she says meaning that you should know and understand what most of the ingredients are. If you can’t pronounce it, it’s probably heavily processed.

Reading the nutritional panel can also tell you how much of a nutrient is in what you’re eating.

”A good rule of thumb is aiming for less then 120mg sodium per 100g, less than 10g sugar per 100g (or less than 20g sugar per 100g if fruit is listed as one of the first three ingredients), and less than 2 to 3g saturated fat per 100g.

“Remember to always compare products per 100g when comparing content, as the serving size always changes.”

You can see this figure in the right-most column of the nutritional panel.

READ MORE: This renter-friendly tabletop dishwasher will shorten cleaning time

“Too much salt (sodium) can contribute to high blood pressure, or exacerbate high blood pressure – this is particularly important for those with a history of heart disease,” says McLeod.

“Too much salt can also impact our gut health, so we don’t want to over-do it.”

“Fillers mean we end up with less of the nutrient-rich foods and ingredients which we gain beneficial health effects from, such as the example of herbs/spices in seasonings – they’re also just unnecessary.”

“We want to focus on eating a diet based on whole foods as much as possible – one of my favourite quotes is, ‘Eat good food, not too much, mostly plants’.”

This article does not replace specific medical advice from seeing a medical professional. If you have questions about your body specifically, seek advice from your doctor.

Source

At just 20 years old, Molly Picklum is Australia’s rising star surfing sensation, ranked fifth on the World Surf League’s (WSL) Women’s Championship Tour.

Hailing from Terrigal on the Central Coast of NSW, Molly Picklum is part of a dynamic wave of professional surfers ascending the world tour rankings, shaking up the hierarchy in the process.

And she’s not stopping there: via the WSL’s Championship tour, Molly has qualified for the Paris 2024 Olympic Games where she will represent Australia in Teahupo’o, French Polynesia.

READ MORE: The reality behind TikTok fitness trends

To shed light on what it takes to be an Olympic qualifier, Molly chatted with 9Honey Coach and shared her training regime, her day on a plate, and what she can’t travel without.

Breakfast

For me, it’s a no-brainer to wake up every day and try to be the healthiest version of me. When I take care of my body by stretching or strength work or eating habits, I feel good, and when I feel good, I’m happy.

My usual go-to breakfast to start the day is Greek yoghurt with berries and some muesli.

Lunch

Most days, I’ll usually snack on some avocado and Vegemite on toast between breakfast and lunch.

Then lunch will be a tuna salad!

READ MORE: ‘Essential’ thing star AFLW player relies on to stay fit

https://www.instagram.com/p/Cyc6KKhOLiR/

Snacks

For energy throughout the day, I’ll often reach for healthy snacks like a handful of almonds, carrots with hummus, or some fruit.

Dinner

For a classic dinner, there is no going past steak with potatoes and mixed vegetables.

What does your typical training routine look like?

I spend three days a week in the gym. I try to eat healthy and honestly just work 24/7 at keeping my body moving and feeling the best it can be.

I feel good preparation sets you up for success because it creates confidence.

For a daily dose of 9Honey, subscribe to our newsletter here

What are the non-negotiables that you must pack in your bag when you’re travelling for work?

All the items you would expect of a surfer like my surfboards, wax, wetsuits, legropes, fins and don’t forget the hair ties!

Then, there are the other essentials that I need to keep me powering through including my mophie 3-in-1 Travel Charger, books and Airpods.

What’s your one piece of advice to those looking to make a career out of surfing?

If you choose to do this sport you need to 100 per cent commit. You’re signing up to a whole lot more than what you realise, from training to travelling, to the mental and physical battles.

You’ve got to find enjoyment in it all otherwise you will get eaten up alive.

I practice constant “self-talk” to keep myself balanced mentally. Mainly telling myself things like “you’re choosing to do this” and “you’re allowed to make mistakes, just keep trying”, to be fair and kind to myself.

READ MORE: How to make sure you’re drinking enough water this summer

Looking ahead, what are your goals and aspirations for the next phase of your surfing journey?

Specifically, I’d like to win the gold medal in Tahiti at the Olympics.

Yes, I want to win world titles but most importantly I want to continue to wake up and try my best every single day to see how good I can get at this thing we do called surfing.

Source

Mindful eating and intuitive eating are two popular approaches to food and diet that you may have seen floating across social media of late.

Though they might sound similar, these are different concepts with different principles, and suitable for different people.

So which is right for you?

READ MORE: Here’s how often you actually need to shower

What is mindful eating?

The concept of mindfulness has grown immensely over the past few years and it can be applied to many parts of our daily lives, including mealtimes. Enter, mindful eating.

“Mindful eating is focused on slowing down, and enjoying the experience of food,” says Dr Claudia Xiao, a GP at Juniper.

It’s about acknowledging and accepting what you’re feeling and thinking as you eat your food, and really paying attention to the aromas, textures and flavours of the food in front of you, whether that is a fresh, nutritious salad or a pack of chips.

The practice of mindful eating doesn’t start at the table – it starts the moment you begin making food decisions, which is often when you write down your shopping list. By doing things like considering the health value of your choices and doing your best not to buy something just because it sounds good, you’re setting yourself up for success for the week to come.

For a daily dose of 9Honey, subscribe to our newsletter here

When you start thinking about food, the mindful eating approach recommends using the hunger scale to rate your hunger before diving into a meal.

Ideally, you always want to be between a three and a seven:

1. Starving, ravenous, and lightheaded

2. Very hungry and irritable

3. Quite hungry, stomach growling

4. Starting to feel hungry

5. Not overly hungry or full

6. Satisfied

7. Full and slightly uncomfortable

8. Very full and stuffed

9. Bloated and with stomach ache

10. Sickly full and sleepy

If you are truly hungry and decide to eat a meal or snack, you can practise mindfulness by eating at the table and removing any distractions like your TV, laptop, phone… the usual suspects.

Serve your food on a smaller plate (remember, you can always go back for seconds!) and then take a few deep breaths, look at the food in front of you and consider the health value of each ingredient. As you dig in, make sure to eat slowly, take small bites and chew thoroughly.

Although this seems like a lot to think about at mealtime, especially when you’re busy with work and day-to-day responsibilities, it will help you create a better, more balanced relationship with food. It will also improve your digestion and absorption of nutrients, and reduce your cortisol levels by forcing you to slow down and take a break.

READ MORE: How to eat and exercise based on your menstrual cycle

Plus, you’ll get more in touch with your hunger cues and learn how to identify when they’re full and avoid overeating, which can result in weight loss if that is your goal.

What is intuitive eating?

The concept of intuitive eating dates back to 1995 and it was created by dietitians Evelyn Tribole and Elyse Resch as a response to the diet culture that was and is still so prevalent in our society.

“Intuitive eating developed as a response to dieting culture and the experience of guilt around food. It is about honouring the body’s hunger and satiety cues, and celebrating all foods,” explains Dr Xiao.

This approach encourages people to listen to their body’s internal cues, instead of following whatever rules the “food police” deems good or healthy, and it is based on 10 principles:

1. Reject the diet mentality

2. Honour your hunger

3. Make peace with food

4. Challenge the food police

5. Discover the satisfaction factor

6. Feel your fullness

7. Cope with your emotions with kindness

8. Respect your body

9. Exercise for fun and well-being

10. Honour your health with gentle nutrition

Adopting these principles can lead to several health benefits, both physical and psychological.

For one, eating intuitively helps you differentiate between emotional hunger and real, physical hunger, which in turn helps you develop better emotional regulation skills, find coping mechanisms that don’t involve food and lower your stress levels.

READ MORE: How to make sure you’re drinking enough water this summer

Intuitive eating is also a powerful tool for those wanting to silence what’s referred to as “food noise” – obsessive thoughts around food and eating that can often interfere with one’s day-to-day life and have a significant impact on their well-being.

As for the physical benefits, and although intuitive eating is an ‘anti-diet’ concept that allows people to eat without restriction, this approach is more likely to help people maintain a stable weight over time compared to other approaches like overly restrictive or yo-yo diets.

The reason why is simple. Instead of adopting eating habits that aren’t sustainable in the long term – like cutting out carbs completely or dropping their energy intake by more than 500 calories – intuitive eaters learn to stop eating when they’re full and to make food choices that honour their health, both habits that can realistically last a lifetime.

Mindful vs intuitive eating: Which one is right for you?

“Mindful eating and intuitive eating have overlapping similarities – they both have a strong focus on an increased awareness of the body’s senses. The main difference lies in the focus,” says Dr Xiao.

READ MORE: Gin and tonics aren’t the ‘diet cocktail’ you think they are

According to Dr Xiao, intuitive eating is “great for those with a poor relationship with food, negative body image around weight, and/or disordered behaviours such as binge eating and emotional eating.”

“Weight loss is not the aim of intuitive eating – the focus is on developing a healthy mental and emotional approach to food,” she says.

As for mindful eating, she says: “This approach is great for those who find themselves over-indulging in food due to boredom or while distracted. Mindful eating can be incorporated as part of a diet or weight-loss plan as it increases one’s awareness of food intake, portion sizes and satiety cues.”

Anyone needing support with eating disorders or body image issues should contact: Butterfly National Helpline on 1800 33 4673 (1800 ED HOPE) or support@butterfly.org.au; Eating Disorders Victoria Helpline on 1300 550 23.

Source

Protein is one of the most important parts of our diet. It’s one of those nutrition all-stars, doing everything from helping us maintain a healthy weight through to increasing our muscle mass.

And while the benefits of the two other macronutrients — carbs and fats — are sometimes debated, everyone agrees that an appropriate level of protein is great for us. 

The amount of protein we need in our diets depends on our body weight. Typically, even a sedentary adult needs 0.8 grams of protein per kilogram of body weight per day — for instance, that’s 48 grams of protein for a 60-kilogram woman, or 64 grams for an 80-kilogram male. 

The more active you are, the more that amount goes up. And as we hit about 50 years old, we need to start eating a lot more protein to prevent losing muscle mass as we age.

So, what exactly does protein do for us, and how can we eat more of it? Here’s what you need to know. 

The benefits of protein

One of protein’s major upsides is that it helps you feel fuller for longer.

High-protein meals help us feel more satisfied with less food, which can help us stay in a healthy weight range. This happens because protein reduces the level of our hunger hormone, ghrelin, and boosts hormones that make you feel full. Plus, protein has been shown to kick our metabolism into gear.

And that’s not all, protein is also essential for building and maintaining muscle, which keeps us strong and helps to prevent injury (as well as allowing us to recover faster if and when injury strikes). Protein has also been shown to improve our bone strength and lower our blood pressure.

The easy way to squeeze more protein into your day

You may already know that protein is found in foods like meat, fish and eggs — and perhaps, like many of us, you lean on dinner time to boost your daily intake.

However, eating protein throughout the day — starting with breakfast — is a healthy approach that can help regulate your energy levels and appetite.

So, what should you look for to get a daytime protein boost? The answer’s easy: Yoplait.

Yoghurt is one of the best and simplest ways for us to fuel up on protein — without having to cook a thing. And thanks to Yoplait, it’s now easier than ever to squeeze in our daily protein.

Yoplait’s high-protein yoghurt range makes yoghurt a more achievable source of protein. Each tub contains 10 grams of protein per serve. So, it’s a brilliant way to up your protein with some muesli at breakfast, on its own as a snack, or after dinner as a healthy dessert.

No matter what the time of day, you can feel good about eating Yoplait’s high-protein yoghurt range. Not only does it have the same great taste as regular Yoplait yoghurt, it also has 25 per cent less sugar. And it’s got the same great taste you know and love from Yoplait.

So, to help keep your body fit and strong, reach for a tub of Yoplait Protein. It’s the health hack we all need.

Yoplait Protein Yoghurt is a great-tasting yoghurt with high protein and 25 per cent less sugar than regular Yoplait Yoghurt. With three flavours to choose from, Yoplait Protein helps you get more protein into your day.

Source

We all know a wholesome breakfast is essential, and it’s not just about satisfying your morning hunger, but about fuelling your body with the right nutrients.

As I went grocery shopping recently, I hand-picked a selection of breakfast food items that not only excite my taste buds but also cater to my overall health. 

Here’s a closer look at why I chose these foods, and how they contribute to a nutrient-rich breakfast.

READ MORE: The Aussie city that ‘shines’ 365 days a year

Rolled oats

Rolled oats are a breakfast classic. Credit to their low glycaemic index (GI), oats ensure a slower release of energy throughout the morning. This helps maintain stable blood sugar levels and keeps me feeling full for longer, making them a staple breakfast choice.

Carman’s Low Sugar Granola

To jazz up my oats, and give a delicious crunchiness and sweetness to my breakfast, I like to add sprinkle (or three) of Carman’s low sugar granola. It offers the perfect blend of wholegrains and seeds, with minimal added sugar.  

READ MORE: The breakfast crumble you’ll wake up excited to eat

https://www.instagram.com/p/Cs23VUfRtlu/

Frozen blueberries

Blueberries are packed with antioxidants, particularly anthocyanins, which help combat oxidative stress. They’re delicious and good for my health, so it’s a win win. Buying frozen is also more cost effective than buying fresh, while still maintaining all the goodness in the berries. 

Yoplait High Protein Yoghurt

Protein is a crucial component of any breakfast, and Yoplait’s high protein yogurt is an excellent source. Protein helps to keep you satisfied, supports muscle repair, and provides the necessary energy to kick-start your day. I’m a big fan of the vanilla flavour! 

Fresh strawberries

There’s something a little fancy about fresh strawberries. These juicy red gems add the perfect natural sweetness and a touch of vibrant colour to my breakfast. They’re also rich in vitamin C, fibre, and antioxidants.

Choc Berry Peanut Butter

For a delectable twist on the classic spread, you need to try this choc berry peanut butter. Not only is it a source of protein and healthy fats, but it also infuses a tasty chocolate and berry flavour which I dollop onto my cereal or toast. You’ll find me elbow deep in this jar later.

READ MORE: How to turn pantry staple into the ultimate on-the-go snack

Cacao nibs

Cacao nibs are nature’s healthy chocolate chips. Rich in antioxidants and minerals, these crunchy bits elevate the flavour profile of my breakfast while adding a delightful touch of indulgence.

When selecting breakfast items, I look for high protein, high fibre, low sugar, natural products that I know will help to keep me fuller for longer. I also make sure there’s a bit of fruit, a bit of dairy and a bit of wholegrains to balance out my energy and provide me with a nutrient rich boost for my health and well-being. 

Source

Brendan Pang became a household name after appearing on Masterchef: Australia, and since then, has cemented his status as one of the best chefs in Australia.

Known for his Chinese-Mauritian recipes, he’s also written two books and has a frozen dumpling line called Bumplings. A keen runner, Pang is also passionate about sharing how he fuels his workouts with a plant-based diet.

Though he’s not vegan, he sees the value in eating less meat products in his diet, and wants to encourage others to do the same.

Ahead of his appearance at the Good Food & Wine Show Brisbane, 9Honey Coach chatted with Pang to find out all about his day on a plate.

READ MORE: The serotonin-rich food that can actually boost your mood

Breakfast

My breakfast is quite simple. It is usually something that is packed with energy to start my day off right. I like to exercise first thing, so I often eat something that is light, like overnight oats with a plant-based alternative milk or a banana and coffee.

On weekends or holidays, it’s a totally different story. I do enjoy going out for brekky and like trying something different.

I recently had a spiced tofu scramble and it was delicious!

Lunch

I’m usually on the go and buy lunch when I’m out of the house. My go-to is something fresh like sushi or rice paper rolls.

READ MORE: Gin and tonics aren’t the ‘diet cocktail’ you think they are

If I am at home I like to make a salad or rice bowl of some sort, with leftovers I have in the fridge. Quite often I’ll use leftovers like roast vegetables, rice and fresh herbs, and add condiments like hot sauce or hummus from my fridge to build a fresh and tasty bowl.

Dinner

There is no set dinner for me! I like to have a routine in the week, which means something fresh and healthy to complement my active lifestyle, and on weekends I often eat out with friends.

When I am at home here are some of my dinners:

• Teriyaki bowl of some sort
• Middle eastern salads, dips and bread
• Fried rice using whatever is in my fridge or pantry
• Mexican nights – making tacos or burrito bowls
• A family fave – Mauritian curry

READ MORE: The Aussie men set on changing our attitudes to alcohol

Snacks

I always have dips, fruit and veg laying around so this is my usual snack.

I also like making my own trail mix, and the classic combo of rice crackers with banana, peanut butter and honey always works. Yoghurt and granola is another great snack.

Is there anything in particular you have before/after running?

I usually just have a banana or some rice cakes with peanut butter and honey before running. I try not to eat too much but also just enough for the right energy boost.

I try to eat soon after running to help replenish my body. This usually means a well balanced meal consisting of carbs, protein and fat. I’m a big fan of brunch food after I run such as eggs and avo on toast or a teriyaki salmon rice bowl.

What’s your number one favourite food when you want a treat?

I love going out for yum cha if I want a treat because I get to order so many different dishes – from pan-fried dumplings to steamed dumplings and even crispy fried squid tentacles.

For a daily dose of 9Honey, subscribe to our newsletter here

Has being a chef/getting experience in the food industry changed the way you eat?

I am not more critical or selective about food but I have more of an understanding and appreciation for what goes into each dish – flavours, textures, techniques etc.

I am more adventurous in trying new cuisines and ingredients, always in search of inspiration for my own cooking.

That being said, I also just like simple homely food on my days off such as a perfectly cooked omelette or a classic bowl of noodles.

What are you excited most about showing plant-based recipes at the Good Food & Wine Show and what recipes will you be demonstrating?

I will be demonstrating plant based dumplings, noodles and a Japanese katsu curry from scratch. I think plant based cooking is such a vibrant field to explore and it excites me breaking that down to easy recipes I can share with people at the show.

Plant based cooking is not only kind to our environment (something I align with) but it can also be so delicious and not scary at all to make and I love showing people that.

Source

Throughout history, rice has remained an important food staple. It supports the nutritional needs of more than half of the global population.

While you might be familiar with a handful of types, there are more than 40,000 different varieties of cultivated rice – a testament to the diversity and adaptability of this staple crop.

If you have ever found yourself at the supermarket, overwhelmed by the number of rice options available, you are not alone.

From aromatic Thai “jasmine” rice used in curries, to the “basmati” rice of India and the sticky “arborio” for making creamy Italian risotto, each variety, or cultivar, is distinguished by its grain length, shape and colour.

READ MORE: The serotonin-rich food that can actually boost your mood

Each cultivar also has its own flavour, texture and unique nutrient properties. To make things more complicated, some varieties are higher in anthyocyanins – antioxidants that protect the body’s cells from damage. These rice varieties are known by their colour – for example, red or black rice.

What is brown rice?

Compared to white rice, brown rice is a whole grain with only the inedible outer hull removed. It is largely grown in India, Pakistan and Thailand.

To make white rice, the bran (outer shell) of the grains is removed. In brown rice, the bran and germ (core of the grain) are still intact, giving this type of rice its tan colour and high fibre content.

Brown rice naturally contains more nutrients than white rice, including double the amount of dietary fibre and substantially higher magnesium, iron, zinc and B group vitamins, including folic acid.

Brown rice also contains polyphenols and flavonoids – types of antioxidants that protect the body from stress.

It is often sold as a longer grain option and has a similar nutty flavour to black and red rice cultivars, though some chefs suggest the texture is slightly chewier.

READ MORE: Halloween house decorations that’ll arrive tomorrow

Fancy black rice

While not as common as other varieties, black rice – also called purple rice due to its colouring – is high in anthocyanins. In fact, black rice contains the same antioxidant type that gives “superfoods” like blueberries and blackberries their deep purple colour.

Among black rices there are also different shades, from japonica black rice, Chinese black rice, Thai black rice through to Indonesian black rice.

With its antioxidant properties, some would argue black rice is one of the healthiest choices due to its protective effects for heart health and metabolic diseases.

Black rice can be a short, medium or long grain and has only the outermost layer (inedible hull) removed for consumption. The bran and germ remain intact, similar to brown rice, making it a high fibre food.

Black rice has been described by some foodies to have a mild nutty and even slightly sweet flavour.

READ MORE: Violet Crumble’s unlikely collaboration leaves fans thrilled

Iron-rich red rice

Similar to black rice, red rice is a medium or long grain variety coloured by its anthocyanin content. Interestingly, it is considered an edible weed growing alongside other rice varieties and primarily grown in Asia as well as Northern Australia.

The difference in colour compared to black rice types is due to the amount and type of anthyocyanins (specifically catechins and epicatechins) in red rice.

Red rice also contains more iron and zinc compared to white, black or brown varieties. The anthocyanins found in red rice are used as a pigment for colouring other foods such as liquor, bread and ice cream.

For a daily dose of 9Honey, subscribe to our newsletter here

Is riceberry a type of rice, too?

Despite the slightly confusing name, riceberry rice was originally developed in Thailand as a cross between a local jasmine rice and local purple rice variety, creating a lighter, purple-coloured grain.

Increasingly available in Asian grocers across Australia, this type of rice has a more favourable nutrient profile than brown rice and has a shorter cooking time similar to that of white jasmine rice.

Rice is not just another carb

Rice has many nutritional benefits besides providing the body with carbohydrates – its primary fuel source. Rice contains more than 15 essential vitamins and minerals including folic acid, magnesium, iron and zinc and is naturally gluten free, making it an appropriate substitute for people living with coeliac disease.

Brown, red and black rices are also whole grains, recommended as part of a healthy eating pattern.

In addition, different cultivars of rice have a low glycaemic index or GI – a measure of the speed at which carbohydrates raise blood sugar levels.

READ MORE: Hidden supermarket app trick can slash grocery bill

Generally speaking, the more colourful the rice variety, the lower its GI. This is a particularly important consideration for people living with diabetes.

Less frequently consumed rice varieties have nutritional benefits, including their anthocyanin and fibre content. However, they can be harder to find and are often pricier than more common white and brown varieties.

If you enjoy trying foods with unique flavours, try experimenting with black or red rice varieties. Whatever the colour, all types of rice have a place in a balanced diet.

Source

It’s getting to the end of the year, and a lot of us are starting to feel the familiar signs of burnout that come creeping up around the holidays.

Well, the answer to avoiding that could be on your plate.

Eating salmon won’t just boost your nutrient intake, and ply you with omega-3s, but will also aid your brain cognitive function, emotional regulation, and communication with our bodies.

READ MORE: Woman slammed for filming TikTok during allergic reaction

The key nutrient in salmon – which you’ve no doubt already heard all about – is omega-3. Our bodies don’t produce omega-3 naturally, though it’s an essential nutrient to keep us going.

“It offers a number of unique health related benefits, including acting as a natural anti-inflammatory in the body,” dietitian Susie Burrell told 9Honey Coach.

“Few Australians get the recommended amounts of these important fats and as such most of us could do with eating more omega-3 rich seafood, like Tassal Salmon.”

The Heart Foundation recommends eating salmon at least twice weekly to ensure you’re receiving enough omega-3 fatty acids, whether you have it on a bagel for breakfast or oven-baked with veggies for dinner.

Along with omega-3, salmon is one of the richest sources of vitamin B12, with a single 100g serving providing your entire daily recommended intake for both.

READ MORE: Inside the $50k a year gym beloved by celebrities

Studies show that low levels of B-12 and other B Vitamins may be linked to depression, so keeping your levels of them up is crucial, especially as we head into a stressful period of the year.

Foods such as salmon, eggs, leafy greens, berries and dark chocolate should be incorporated regularly into our diets for optimal physical and mental health.

Of course, salmon is also a great source of protein – which not only helps to fill us up, but can also be effective in speeding up our metabolism

For a daily dose of 9Honey, subscribe to our newsletter here

So what’s the best way to eat salmon?

“Salmon is very versatile with a delicious flavour that works well with many types of cuisine. It can be enjoyed pan fried with crispy skin, oven baked, air fried or cooked on the BBQ,” said Burrell.

Just keep in mind that smoked salmon is higher in sodium than fresh salmon, so it’s best to incorporate both varieties into your diet.

Source

We’ve heard that an apple a day keeps the doctor away – but that could be more realistic than you realise.

New research has found that regular consumption of apples can help relieve the symptoms felt by people undergoing menopause.

“Apples are rich in a number of key nutrients identified as being extremely beneficial in keeping the effects of menopause at bay,” says Dr. Vincent, food scientist, clinical nutritionist and health researcher.

Up to 85 per cent of women suffer from a wide array of menopause symptoms, including hot flushes and weight fluctuations – which can disrupt sleep and day to day life.

READ MORE: The real problem with cheat days, nutritionist reveals

Ahead of World Menopause Day on October 18th, Dr Vincent is spreading the word about the key role apples should play in the diet of people approaching and experiencing menopause.

“Apples contain key nutrients that support the body during the process of menopause.” Dr Vincent says. “Some of these nutrients include phytoestrogens, boron, ursolic acid and pectin.”

In fact, Dr Vincent is so adamant about the health benefits of apples, that he created  a line of supplements and pantry items made from the fruit, based on his breakthrough research.

According to the doctor, “one apple a day” is enough to keep menopause symptoms under control.

READ MORE: All your burning questions about running answered

Here’s exactly what apples can do for anyone suffering menopause symptoms.

Controlling hot flushes

The presence of phytoestrogens in apples can reduce the frequency and intensity of hot flushes.

“A drop in oestrogen levels during menopause is one of the main causes of hot flushes,” Dr Vincent said.

For a daily dose of 9Honey, subscribe to our newsletter here

“Hot flushes are considered one of the most annoying aspects of menopause. For 80 percent of women, hot flushes last for up to two years. Some women experience them for longer.”

“Phytoestrogens are essentially estrogenic compounds that bind oestrogen receptor sites to cells, working like a weak oestrogen and reducing the symptoms of oestrogen deficiency, which can mean fewer hot flushes for some women,” he explained.

“It’s also been suggested that phytoestrogens lead to a reduction in bone loss and help to regulate iron absorption into the blood stream, as well as enhancing heart health.”

Ward off osteoporosis

Apples are also high in boron, a natural element that we need in our diet.

“Boron helps to balance the levels of oestrogen in the body by increasing the body’s ability to absorb oestrogen and vitamin D,” Dr Vincent said.

“Some women can find that this results in higher energy levels and a curb in calcium loss, which can help to ward of the dreaded osteoporosis some women experience.”

Osteoporosis, which means porous bones, is a progressive condition in which bones become structurally weak and are more likely to fracture or break. Menopause is the most common cause of osteoporosis.

A medium-sized apple has about 0.66 milligrams of boron, while a cup of apple juice has 0.45 milligrams.

Reduce muscle loss

Don’t peel your apples! This is where you’ll find high quantities of ursolic acid. 

“Ursolic acid has been found to increase brown fat levels whilst decreasing white fat levels, and helps reduce muscle atrophy which is a decline in muscle mass,” Dr Vincent says.

READ MORE: The junk food Aussie Olympian loves more than anything

“Menopause is associated with a natural decline in oestrogen, that increases visceral fat mass, decreases bone mass density, muscle mass, and strength.”

“By adding more apples to your diet, you may help to slow the rate of muscle loss.”

Regulate weight fluctuations

Apples are a great source of pectin, which is an essential nutrient to help stabilise blood sugar levels, “resulting in less hunger pangs and therefore less need to snack,” Dr Vincent said.

“It also provides the body with soluble fibre, helps to control diarrhoea and aids in the reduction of cholesterol. Pectin is considered to improve menopausal symptoms by improving the diversity and composition of the gut microbiota.”

Source

Like many sections of the supermarket, the bread aisle has expanded in recent years to cater for a range of dietary preferences, tastes, diets and food intolerances.

While some loaves may look healthier, it is certainly not easy to work out which bread is best, whether you’re shopping just for yourself or for your family.

So, whether you prefer rye, grainy, protein-packed or plain old white bread, here are the most common varieties and who they are best suited to from a nutritional perspective.

READ MORE: What happens if you exercise but don’t eat well?

The best bread for kids

As a general rule of thumb, a grain-based loaf is nutritionally the best option for most people, including children. The issue with this recommendation is that children are rarely exposed to grain bread at an age where they will learn and accept it as their usual bread of choice.

For this reason, wholemeal bread is the next best option. With higher fibre levels than white bread, it means that children will get the nutritional benefits of a higher fibre bread, while still eating something with a smooth consistency.

Whilst plenty of marketing dollars are spent by food companies promoting low-GI white bread for children, wholemeal is still a better option.

The best bread for weight loss

It may come as a surprise to hear that is it not the growing range of lower carb loaves that are the best option for weight loss.

In fact, these high-protein, low-carb loaves tend to be packed full of seeds, which can actually make them quite calorie-dense.

READ MORE: Fitness philosophy Aussie Olympic legend swears by

Rather, when it comes to weight control, you want a loaf that offers a low-GI, wholegrain base, and a small slice size. Here you get all the benefits of a higher fibre and protein loaf, with a controlled amount of carbohydrates. Loaves including including Burgen Soy-Lin or Baker’s Delight Cape Seed fit this description.

The best bread for gut health

If the goal is to simply nourish the gut, or if you find that regular sliced bread doesn’t agree with you, a rye-based loaf offers the added bonus of prebiotic fibres, which have been associated with a number of health benefits including improved bowel function and blood glucose control.

Or, if it fits in with the budget, splurge on a rye sourdough, which will offer these benefits in a loaf with less gluten and preservatives than supermarket sliced bread.

READ MORE: The food choices that are making you sick and sleepy

The best bread for blood glucose control

If you have glucose regulation issues or Type 2 diabetes, you may have been told to steer clear of bread altogether. While this may hold true for white bread, and even large slices of white sourdough, there are some breads that offer nutritional benefits.

Any dense grain bread will be lower in carbohydrates, and as such not have an adverse effect on blood glucose levels.

For a daily dose of 9Honey, subscribe to our newsletter here.

Or, the growing range of higher protein, lower carb loaves allow you to enjoy your morning toast minus the glucose highs and lows that follow a breakfast of wholemeal or white bread if you have diabetes or insulin resistance.

The best bread for weight gain

Whether you are trying to gain lean muscle mass, or are trying to feed up an older teenager, go for the larger slices of soft bread, ideally grain or wholemeal.

These soft slices will be a lot easier to tolerate, and consume larger amounts of, than dense small slices of soy linseed or protein bread.

Even better, team these larger slices with nut spread, avocado, or cheese for higher-calorie, nutrient-rich snacks and meals to support weight gain.

READ MORE: How often should you poop? The answer might not be what you think

The best bread for energy

All varieties of bread will release glucose into the bloodstream and act as an energy source for the body, but if you need energy quickly before an activity, your best bet will be a high-fibre white or wholemeal loaf.

Here the glucose from the bread will be absorbed into the bloodstream relatively quickly, but you will still get the dietary benefits that come from a higher-fibre loaf.

Source