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NAIDOC 2019 Recipes

Gin Gin Branch led by Country Kitchens Regional Facilitator Rose Aston hosted a spectacular showcase at the Yarning Stones

on Saturday July 13th for NAIDOC week 2019. Rose and Central Region Health Promotion Team Leader, Rachael Belot, created a range of bush tucker recipes for the event.

Keen to try some Emu Burgers with Saltbush and Native Basil Salsa…. Kangaroo… or delicious Bush Tomato, Lemon Myrtle and Wattleseed Muffins?  Download our recipe booklet, and let us know which is your favourite.

 

Download Recipe Booklet

 

Bush Tucker

 

Top 3 Ways to Achieve Good Gut Health

Everyday is a good day to raise awareness of Australia’s second deadliest cancer. Helping to raise funds to support research, prevention, early diagnosis and quality treatment of bowel cancer is something we can all do to help. Did you know that our body contains millions of bacteria and microbes – in fact, we are 90% bacterial cells and 10% human cells. Many of these bacteria (our microbiome) provide health benefits; help us to digest fibre in foods; and produce a wide range of enzymes, chemicals, hormones and vitamins. Good gut health creates a healthy environment for  cells in your bowel and boosts your immune response which reduces your risk of bowel cancers and the effect of diseases such as Crohn’s and Colitis.

Intestinal microbiome, bacteria colonizing different parts of digestive system, Bifidobacterium, Lactobacillus, Enterococcus and Escherichia coli, 3D illustration

Country Kitchens recommends the top three ways to achieve a healthy gut are:

  1. Increasing the dietary fibre in your diet

Consuming a plant-based diet, high in fibre is the best way to achieve good gut health such as the Mediterranean Diet. The Australian Dietary Guidelines recommend a diet that includes a variety of nutritious foods from the five food groups to reduce the risk of chronic disease and some cancers. Foods such as: vegetables with skin on, fruit with skin on, wholegrain cereals and beans contain high fibre. Studies show that people who eat more dietary fibre, have a more diverse microbiome which is beneficial for gut health. According to the National Health and Medical Research Council, we need to consume 25-30g fibre each day. We detail how much fibre is in certain foods in our Good Gut Health resource, found on our website at https://bit.ly/323jysx

Health food concept with legumes, grains, seeds and organic vegetables.

2. Including Probiotics and Prebiotics

Introducing probiotics (such as: fermented vegetables, yoghurt, kefir, bananas, onions and garlic) and prebiotics to your diet is also recommended. Prebiotics are the functional non-digestible food components (eg. fibre) that stimulate activity or the growth of beneficial bacteria. It is also recommended to reduce saturated fats, added sugars, processed foods and alcohol in your diet for good gut health.

Fermented preserved vegetables in jar.

3. Consume all three types of dietary fibre

  • Soluble: helps manage blood cholesterol and blood glucose, helps restore good bacteria and repairs colonic epithelium. Found in: oats, artichokes, leeks, onions, garlic, bananas, legumes, lentils, peas and miso.
  • Insoluble: keeps stools soft and bulky, assists with diverticular disease, haemorrhoids, constipation and bowel cancer. Found in: wholegrain cereals, nut, seeds, brown rice, corn, vegetables with skin on, fruit with skin on.
  • Resistant starch: consumed by good bacteria and helps keep the bowel lining healthy. Found in: unripe banana, cooked and cooled potatoes and pasta, lentils and plantain.

To find out more and access our Good Gut Health resource and healthy recipes, visit: https://bit.ly/323jysx

References:

https://www.eatforhealth.gov.au/guidelines/about-australian-dietary-guidelines

https://www.bowelcanceraustralia.org/bowel-cancer-awareness-month

NHMRC, 2005, Nutrient Reference Values for Australia and New Zealand including Recommended Dietary Intakes, Dietary Fibre, Commonwealth of Australia, 2006.

Olendzki, BC, Silverstein, TD, Persuitte, GM, Ma, Y, Baldwin, KR & Cave, D 2014, ‘An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report’, Nutrition Journal, vol. 13, no. 5, pp. 1-7.

Motivation for cultivation, all year round!

There’s no doubt about it, digging in the dirt and growing your own fruits and vegetables is rewarding both physically and mentally. People who grow their own vegetable garden tend to have an increased level of physical activity and fruit and vegetable consumption which lowers their risk of developing some chronic diseases (Etheredge et al., 2016). But how do they keep up their enthusiasm for gardening during the cooler months? We understand that each region has their own set of environmental factors to consider. But one thing is for sure, as the weather cools down in Queensland, it is a great time to sit less and move more outside. So, let’s get moving in the garden!

We have put together our top three tips on how to keep up your motivation to move and veggie patch thriving all year round;

  1. Talk to your family and friends. Someone you know that loves to garden may have a wealth of knowledge up their sleeve that you haven’t even thought of yet. I decided to spark up a conversation with our Fabulous Facilitator, Jean Rosendahl of Silkwood Branch, for some of her best tips on how to maintain a vegetable garden during the cooler months.

“In the tropics I advise people to keep up their mulch to keep the weeds down.  I use Dynamic Lifter for fertiliser as it is slow release and put plastic white butterflies on sticks to keep the cabbage moth away.  Do not spray for insects or grubs but pick them off early in the morning and just on dusk.” Jean Rosendahl, Silkwood Branch.

  1. Laying the ground work in Winter will be a benefit for Spring. An example of this is that the ground is too cold in Winter to plant citrus, but we can lay the foundations for Spring. Find a space you would like to plant your trees and then during winter try this:
  • Loosen up the top soil with a pitch fork.
  • Layer 1: approx. 6cm of horse manure or a similar matter packed full of nutrients.
  • Layer 2: Add green waste like plant and lawn clippings or kitchen compost.
  • Layer 3: A layer of mulch to keep the weeds down such as straw.
  • Leave over winter and you will have a nutrient rich garden bed ready for Spring.
  1. Plant your herbs and colourful vegetables in pots. Growing your own fruits and vegetables all year round is a good way to ensure you are getting enough into every meal. By growing your vegetables in pots, it allows you to move them around for the maximum benefit of the sun in Winter. Just make sure to keep the moisture up and be mindful of drainage.

As a bonus tip, QCWA Country Kitchens, has put together a How to Guide on starting your own community garden. If you have established the need within your community for a green space that everybody can benefit from, then Winter is a great time to start the planning process. If you would like a copy of our Community Garden resource then please contact us on countrykitchens@qcwa.org.au today!

Written by Anna Lynch, Health Promotion Team Leader Northern Region.

ck3@qcwa.org.au

References

  1. Etheredge, C., Waliczek, T., & Zajicek, J. (2016). The Influence of Gardening Activities on Self-reported Health Problems, Allergies, and Body Mass Index. Horttechnology26(6), 776-782. doi: 10.21273/horttech03546-16
  2. Vegies, P. (2019). Potted Winter Vegies. Retrieved from https://www.abc.net.au/gardening/factsheets/potted-winter-vegies/9428804
  3. Work, W. (2019). Winter Work. Retrieved from https://www.abc.net.au/gardening/factsheets/winter-work/9440400

Brain Food

Healthy Eating for Mental Well being

Mental Health is a complex issue, stemming from a variety of social, biological and environmental factors.  While many of these factors may be out of our control, one contributor to mental health we do have control over is the food we consume.   Even if you do not suffer a form of mental illness in your lifetime, it is likely someone you know will, with one in five Australians aged 16-85 experiencing a mental illness in any year (ABS, 2009).

In recent years there has been a focus on the connection between mental health and the food we eat. Adolescents are particularly vulnerable to this connection between food and brain health, with strong links between poor mental health in children and adolescents, to diets high in processed foods (O’Neil eta., 2014). Before we get into the specifics of how to eat for a healthy brain, let’s take a step back with a lesson on why what we eat effects our mental health. In order for your brain to decide how to interact with the world around you, elicit appropriate behaviours, improve your chances of survival and make you happy, it has to communicate with your body (Wenk, 2019). It does this through brain chemicals called neurotransmitters. The food we use to fuel our bodies has a direct impact on how these transmitters, or brain communicators, work.

The essential vitamins and minerals found in healthy, whole, unprocessed foods are essential to keeping our brain communicating properly; contributing to good mental health. By eating more fruit and vegetables, cooking at home and being aware of the sugar in our drinks it will help ensure that we receive all the essential vitamins and minerals our bodies and brains need. Some especially good brain foods include: fish, oysters, leafy greens, lettuce, capsicum, broccoli and cauliflower! (LaChance & Ramsey, 2018).

Remember those brain communicators we talked about? Well an important one linked to our mood and happiness called serotonin actually has 90% of its receptors in the gut (Naidoo, 2018). High-fat, ultra processed foods common in Australians diet tend to cause inflammation in the gut, negatively affecting these receptors (Naidoo, 2018). Opposite to processed foods, nutrient rich foods, such as fruit, vegetables and lean proteins help your gut thrive. A group of good bacteria called probiotics, found in fermented foods, are particularly good at restoring healthy gut bugs. Try including foods high in naturally occurring probiotics, rather than supplements, into a balanced diet. This includes fermented foods such as sauerkraut, yoghurt, kimchi and more. Refer to Country Kitchens Good Gut Health Guide for more info on how to keep your gut and brain happy! Good Gut Health Guide

Remember, food and nutrition is only one contributing factor in mental illness. If you or someone you know are suffering from mental illness, mood or anxiety disorders consult a professional. https://www.qld.gov.au/health/mental-health/help-lines/services

Written by Lindsey Nash, Health Promotion Team Leader Southern Region

ck5@qcwa.org.au

References

Wenk, G. L. (2019). Your brain on food: How chemicals control your thoughts and feelings. Oxford University Press.

O’neil, A., Quirk, S. E., Housden, S., Brennan, S. L., Williams, L. J., Pasco, J. A., … & Jacka, F. N. (2014). Relationship between diet and mental health in children and adolescents: a systematic review. American journal of public health104(10), e31-e42.

Naidoo, Umo. (2018). Gut feelings: how food affects your mood. Harvard Health Publishing. Retrieved from: https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

LaChance, L. R., & Ramsey, D. (2018). Antidepressant foods: An evidence-based nutrient profiling system for depression. World journal of psychiatry8(3), 97–104. doi:10.5498/wjp.v8.i3.97

Australian Bureau of Statistics. (2009). National Survey of Mental Health and Wellbeing: Summary of Results, 4326.0, 2007. ABS: Canberra.

How to Fall-proof Yourself!

Have you or someone you know ever had a fall?  It can be a scary experience. While slips and falls can happen to anyone, there are strategies you can put in place to lower your risk of injury producing falls. Falls are more common and more impacting as we age. Approximately one third of people aged 65 years or older fall more than one time a year (Don’t Fall For It, Australian Government). Many of these falls require hospitalization and/or medical attention. Reducing risk of falls and the subsequent medical complications, is important as we age. Through incorporating the Country Kitchens key messages into our daily lives, notably sitting less and moving more and eating a variety of healthy foods as recommended by the Australian Dietary Guidelines, you will lower your risk of falls. The benefits of being physically active include: improved balance and falls prevention, improved bone strength, strengthened muscles and helping to keep lifestyle associated diseases at bay.

So, what is physical activity and how much is enough?

  • Physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure.
  • This includes everyday activities (e.g. walking to the shop, gardening) and organised activity (e.g. exercise classes)
  • You can prevent falls by trying some balancing exercise each day (e.g. stand on one foot, heel raises, walking heel to toe)
  • Accumulate at least 30 min of moderate activity on most, preferably all days (e.g. brisk walking, recreational cycling, gardening, swimming)
  • Remember to Sit Less, Move More every day!

Poor nutrition may increase the likelihood of a fall which includes: not eating a balanced diet, not eating enough food and not drinking enough water. This can result in reduced strength and inability to move safely and achieve everyday activities. Eating a variety of nutritious foods is an important factor that contributes to living a healthy life.

How can you make sure you are eating healthy?

  • Incorporate more fruit and vegetables into each meal and aim for 5 serves of vegetables and 2 serves of fruit. Only 8.50% of Australians 75 years and over are getting enough fruit and vegetables!
  • Colourful vegetables are packed full of vitamins, minerals, antioxidants and fibre
  • That’s 5 cups of lettuce leaves, or 2.5 cups of cooked veg, or 2.5 cups of beans and lentils – each and every day.
  • A serve of fruit may be, 1 banana, 1 apple, 2 apricots or 1 cup of canned fruit (no added sugar).
  • Visit eatforhealth.gov.au for more information on the Australian Guide to Healthy Eating and the 5 food groups.
  • Limit discretionary (sometimes) food as these are high in saturated fats, and/or sugars, added salt and are low in nutrients such as fibre.
  • Visit http://www.qcwa.org.au/countrykitchens/recipes/ for healthy recipe ideas.

 

What to remember:

  • Visit your doctor if you have a fall as this may be a sign of balance problems, muscle weakness, a new medical issue or possibly a combination.
  • Try to stay as active as possible
  • Eat a variety of healthy foods from the five food groups, especially increasing vegetable intake
  • Avoid alcohol and packaged foods.
  • Be aware of sugar in your drinks and always choose water for hydration
  • Cook at Home: this makes you in control of what goes into your meals, so you don’t over-consume foods high in saturated fat, added sugar and salt
  • Check your portion size: check your hunger cues and only eat until satisfied, not eating until fullness.

Department of Health and Ageing 2011

https://bit.ly/2oSBy4k

Mixing Kids with Veggies

 

Do you grandchildren or kids struggle to eat their colourful veggies?

We all know that habits start at a young age. So it’s really important to help children learn and to enjoy healthy food choices by introducing them to a wide variety of foods, early on.  The best way to do this is through play.

 

Introduce new foods to your young ones by making fruit and vegetable creations with them.  Country Kitchens Pinterest page has some fabulous ideas. 

 

Pick an activity your young child or grandchildren really likes. When it’s time for a snack, make it fresh fruit and yoghurt. The extra serve of fruit will increase fibre intake and the protein in the yoghurt will fill them up, diminishing the desire to snack more.

 

Involve children in making choices in the kitchen, such as what should we have with our pasta tonight. This way you’ll be encouraging them to take responsibility for their food selections as they grow. And you’ll be improving their food literacy as well as their nutrition.

 

Another idea is to encourage kids to contribute to the shopping list, focusing attention on what fruits and vegetables they’d like included. When shopping allow children to choose a new fruit or vegetable that your family has never tried before.

 

Craft is a good way to involve children with positive food associations, especially if you’re not a cook or find cooking laborious.

 

When children are irritable or combative, try avoiding discretionary items like chocolate, sweets or chips. Easier said than done sometimes. But, if the younger members of your family have favourite foods that are everyday foods, such as an apple, banana or berries, make that the reward for improved behaviour or for doing a task they are asked to do.

 

When making a roast, prepare an extra-large tray of pumpkin, potato, carrot, parsnip, onion, and even beetroot and use these in sandwiches and salads, and as snacks.

 

If children are fussy about certain flavours, you can easily sweeten a meal with vegetables such as carrot, cherry tomatoes or pumpkin.

 

Eat a rainbow! Each distinct colour vegetable carries its own set of unique disease fighting chemicals called phytochemicals. So make it a game by asking children how many colours they can get into the days’ meals. Remember we “eat with our eye,” so including different coloured vegetables makes a meal visually more appealing, as well as adding a variety of nutrients.

 

Teaching children how quick, easy and enjoyable preparing vegetables or fruits at home can be is a fundamental way to set them up well for their future relationship with food.

 

For more information go to www.eatforhealth.com.au.

 

 

GET MORE F&V INTO YOUR MEALS: 4 tips to eat more in-season

Basket with vegetable and fruit, some pots in the urban garden, London city, UK.

Eating seasonal fruit and veg is positive for the environment and our health. Choosing to include seasonal fruit and veg goes hand in hand with eating locally grown produce and this can help reduce the amount of greenhouse gas emissions produced in the production and transportation process (Gareth Edwards-Jones, 2010).

 

From a nutritional perspective, there is no evidence to suggest local foods are more nutritious than non-local food, but eating locally and shopping at the local farmers market has been shown to increase food appreciation, and stimulate positive social networks compared to shopping at the supermarket (O’Kane 2011). Also adding seasonal fruits and vegetables to your diet increase the variety consumed throughout the year. This is a source of different fiber, vitamins, and minerals all required for optimal health and wellbeing.

Extra benefits of eating foods in the season include:

  • They’re often cheaper than out of season options
  • It supports the local economy and our local farmers
  • Food often tastes better when in season
  • Reduces the use of fossil fuels used to run cool rooms

Despite these benefits, seasonal eating can be a little bit tricky especially if you are located in a rural or remote area in Queensland. Often what is grown in the regional food bowls are transported across the Country to central markets in larger cities and the town is left with little fresh produce, and unfortunately, this fresh produce often costs a lot more to purchase compared to the city counterparts.

To eat seasonally here are four top tip

 

1. Shop at the local farmer’s market:

Chat to the farmers about what is currently in season. If you are in doubt, ask the lovely staff what is currently in season and where it is from. Knowing more about the distance the food has traveled to get to your shopping cart and dinner plate can help to make informed decisions about whether or not you want to make a purchase.

2. Go directly to the farmer: 

Don’t have a local grocer or farmer’s market in your area? Why not go directly to the farmer? There are also some great companies like Aussie Farmers Direct and Food Connect that source local and fresh produce from independent farmers, support seasonal produce and cut out the middleman so more money goes back to the farmer. It supports local economies, farmers and makes seasonal eating a lot easier.

3. Download the seasonal wheel:

A seasonal wheel is an online resource that can be printed and stuck on the fridge. It provides a good summary of what is in season for South East Queensland. Download it here: http://www.ecofriendlyfood.org.au/media/pdf/A3%20Food%20Wheel.pdf

4. Start a veggie patch:

One of the best ways to know more about where your food comes from is to grow your own. Although this can require a lot of effort, balcony and pot veggie gardens are still a great way to grow your own fruit and veg and supplement cooking at home with freshly grown herbs and spices. Check out some useful tips and tricks.

 

Have some seasonal eating tips you wish to share? Comment Below:

 

BE AWARE OF SUGAR in YOUR DRINKS: HEALTHY CHRISTMAS ICE TEAS TO KEEP YOU REFRESHED THIS CHRISTMAS

Shot of a group of friends making a toast over dinner

Can you believe Christmas is already upon us?

With an abundance of delicious and treat foods available to enjoy over the silly season, often many families over consume sugary drinks during this period. Events in the park with friends on a late Sunday afternoon can result in too many laughs and too many drinks. Additionally, those Sunday BBQ’s at mums can lead to a little too much of the sweet stuff.

The team at QCWA Country Kitchens has put their heads together to come up with some delicious and healthy iced teas. Although some recipes below have sugar in them, compared to a standard bought iced teas which often have upwards of 4.5 teaspoons per standard 300ml glass (equivalent to 15 teaspoons of sugar per 500ml), making your own iced tea is a great way to reduce the amount of sugar consumed over the festive period.

 4 iced tea recipes to keep you hydrated this silly season:

 


Lemon Myrtle and Raspberry Iced Tea 

Teaspoons sugar per 300ml: 2.4

Serves 6                                Preparation Time:  95 minutes                        Cooking Time: 0 minutes

lemon myrtle iced tea

 

8 green and lemon myrtle tea bags or 2 tablespoons loose leaf tea

4 tablespoons of a sweetener of your choice

1 bunch of fresh mint shredded

2 litres of filtered water, boiled

1 punnet of fresh raspberry or frozen if preferred, to garnish

A few sprigs of mint, to garnish

 

Method

COMBINE the tea, sweetener, mint and boiling water in a jug.

SET ASIDE for 30 minutes.

REMOVE the tea bags or strain the tea to remove the loose leaf tea.

REFRIGERATE for an hour until cool.

ADD mint, raspberries, and ice to serving glasses or jug.

POUR the ice tea mixture into the glasses or jug.

 

Courtesy of QCWA Country Kitchens Team, adapted from Madura Tea Recipes

 

 


Pineapple and Thyme Iced Tea 

Teaspoons sugar per 300ml: 0

Serves 8                                Preparation Time:  95 minutes                        Cooking Time: 0 minutes

Pineapple iced tea

 

2 litres water, boiled

8 teabags of green tea

½ fresh pineapple, skin removed and chopped to small 1 cm cubes

4 sprigs fresh thyme

1 lime, quartered and juiced

2 sprigs fresh thyme, to garnish

 

Method

COMBINE the tea and thyme in a jug.

SET ASIDE for 15 minutes.

REMOVE the teabags and thyme or strain the tea to remove the loose leaf tea.

ADD pineapple, lime.

REFRIGERATE for an hour until cool.

POUR the ice tea mixture into the glasses or jug and garnish with thyme leaves.

 

Courtesy of QCWA Country Kitchens Team

 


Raspberry and Ginger Fizz 

Teaspoons sugar per 300ml: 0.3

Serves 4                                Preparation Time:  60 minutes                        Cooking Time: 0 minutes

Raspberry and ginger fizz

 

2 handfuls of raspberries, fresh or frozen

1 teaspoon sugar

1 handful mint, roughly shredded

3 tablespoons fresh root ginger, peeled and roughly chopped

1 litre of mineral water

1 handful fresh raspberries, to garnish

 

Method

PLACE raspberries, sugar, ginger, and mint in a bowl or jug.

MASH until well combined.

ADD mineral water.

REFRIGERATE until cool.

SERVE over ice, garnished with fresh raspberries.

 

Courtesy of QCWA Country Kitchens Team, adapted from Jamie Oliver

 


Peach and Rosemary Iced Tea

Teaspoons sugar per 300ml: 1.8

 

Serves 8                                Preparation Time:  50 minutes                        Cooking Time: 5 minutes

 

Homemade peach and thyme iced tea

 

2 litre boiling water

4 tea English Breakfast or Earl Grey tea bags or 2 tablespoons loose leaf tea

6 large peaches, peeled and sliced

3 tablespoons sugar

2 stalks of rosemary, rinsed

 

 

Method

COMBINE the tea and water in a jug.

SET ASIDE for 10 minutes then remove the teabags/strain the tea to remove the loose leaf tea.

PLACE peaches and sugar into a pot and simmer until the peaches have reduced

PUREE the peaches and sugar until a smooth consistency forms.

STRAIN the peach mixture and add it to the tea.

ADD the rosemary stalks.

REFRIGERATE for 40 minutes until cool.

POUR the ice tea mixture into the glasses or jug.

 

Courtesy of QCWA Country Kitchens Team

CHECK YOUR PORTION SIZE: Four easy steps to control portion sizes

 

 

Serve sizes can be confusing and even if you think you are making the right choice, often the food manufacturer dictates how much of a product they constitute as a serve.

Additionally, how we eat a meal and from what type of plate can also have an impact on how much food is consumed.

With the size of dinner plates around Australia increasing year after year, and take-away portions large enough to feed a family, knowing what to look for and implementing some strategies to check in with your portion sizes is a great way maintain health.

 

  1. Check in with how big your dinner plates are:

Dinner plates are bigger than they used to be. An average dinner size plate is 28.5cm. Go on, get out the measuring tape and measure your dinner plate you might just be surprised.

To check in with your portion sizes, use a smaller plate for some or all meals. And if you’re unsure of what is actually a healthy portion size, head to www.eatforhealth.gov.au.

 

  1. Know your fruit and veg serve sizes:

For general health and well-being, and to reduce the risk of chronic disease, it is recommended Australians consume 5 serves of vegetables and 2 serves of fruit per day. And remember a serve of vegetables = 1/2 cup or 75g cooked vegetables or 1 cup salad. A serve of fruit = 1 medium piece of fruit 0r 150g fresh fruit. Interestingly, children still require almost just as much as adults when it comes to fruit and veg. From the age of 9, it is recommended children consume the same healthy serve sizes of fruit and vegetables as adults.

 Tip: Based on a family of four, that’s ten cups of vegetables per day.

 

  1. Know your discretionary foods serve sizes:

Untitled

Remember discretionary foods are foods that you can eat at your discretion or sometimes. They are not an essential part of the diet because they are often high in saturated fat, sodium, sugar and low in fibre. But how much is too much?

Here are some example discretionary foods and the recommended appropriate serve sizes.

Alcohol:

  • Enjoy no more than 2 standard drinks on any day
  • Enjoy 2 alcohol-free days each week
  • Consume no more than 4 standard drinks on any one occasion
  • 1 standard drink contains 10g of alcohol (100ml wine, 285ml full-strength beer, 60ml port or sherry, 30ml spirits)

Soft drink:

  • 375ml (1 can) soft drink

Icecream:

  • 2 scoops (75g) regular ice cream

Chocolate:

  • 25g chocolate (a small bar or 4 squares)

Hot chips:

  • 12 (60g) fried hot chips

For more examples go to www.eatforhealth.gov.au. To work out how many serves of discretionary food you’re eating each day, one serve is 600kJ.

 

  1. Plate your meal and set the table. 

Although we live in a world that is in love with convenience, making a time to eat and enjoy your meal can help check your portion size.

  • Set aside time for each meal breakfast, lunch, and dinner
  • Set the table
  • Choose a plate, opt for your food to fill the imaginary line no bigger than your hand span
  • When eating out of a container for lunch or when eating takeaway, plate your meal

Sit Less, Move More: Lessons from Steptember

steptember

During the month of September, the QCWA Country Kitchens Team stepped it up a notch and joined Steptember. The team thought it was a great opportunity to increase our daily exercise, and create new healthy habits that align with sitting less and moving more. Plus we also wanted to raise some much-needed money for people living with cerebral palsy who often don’t have the opportunity to walk and move around as much as us.

To learn more about cerebral palsy please visit The Cerebral Palsy Alliance that aim to support people living with a physical and neurological disability.

The goals set by the team behind Steptember were to achieve 10,000 steps per day. So did the QCWA Country Kitchen Team achieve this? And What did we do to get many more steps in each day?

Here’s how we did:

Despite an amazing effort by the team, aiming for 10,000 steps per day was a challenge. Our final number of steps was 819, 979 steps. That’s an average of around 6000 steps per day with a team of five of us.

Here’s what we did:

Bec started getting the train from the Gold Coast just to get some early morning steps in and has started running up some big beachside hills occasionally after work.

Fiona used everyday activities such as shopping and gardening to get her steps up. She also noticed that being on the road and conducting Hands On Nutrition Workshops achieved an amazing 7500 steps!

Alice started a daily exercise routine and would make an effort to put her headphones in when talking to friends and family so she could get stepping.

Chloe started getting the train in the morning to work and added a few extra steps to her morning routine

Connie decided that getting to work early was the best way to get some extra steps on her a morning run. Connie also made a huge effort to do an hourly was in her local area each day.

 

Lessons from Steptember

Achieving 10,000 steps per day is challenging but it is no excuse not to try. Here are some of the QCWA Country Kitchens teams’ ideas on how we can all bump up our steps every day.

 

Before work

  • Set the alarm 30 minutes earlier and get out for a crisp morning walk or run
  • Choose to take public transport, bike or walk to work
  • Meet a colleague or friend before work and head to the local park for a chat and walk

 

During work

  • Set a reminder to get up, get a glass of water and do some steps on the spot
  • Invest in a standing desk
  • Take the stairs at every opportunity
  • At lunch, get the team together, put your walking shoes on and head out for a stroll
  • Keep a pair of walking shoes under your desk and ready to go

 

After work

  • Get outside, get some fresh air and get those steps up
  • Cook dinner to music and move your body
  • When grocery shopping, choose a carpark furthest away from the entrance and walk the extra distance
  • Join a sports team once or twice a week
  • Call a friend, put your headphones in and get walking

 

Every day we can all aim for more steps, remember that every little bit counts and investing in a good pair of walking shoes can add motivation. Although Steptember is great, remember to sit less and move more every day not just for the month of September. Setting a goal and aiming for 10,000 steps each day is a great way to stay motivated for the remainder of the year.

For more tips and tricks on how to get more active check out the Healthier. Happier website for easy to do, everyday activities.

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