<![CDATA[RUSSELL CLINIC - Dietitian blogs]]>Sun, 09 Jan 2022 06:27:40 -0800Weebly<![CDATA[Are you having trouble managing your weight?]]>Mon, 18 Jan 2021 01:31:46 GMThttp://russellclinic.com.au/dietitian-blogs/are-you-having-trouble-managing-your-weightPicture
Do you find your weight is changing? Have you tried many of diets, and none seem to work? Have you fallen into the yo-yo diet trap or restricting foods? Are you overwhelmed?
If you answered YES to any of these, you’re not alone!
Did you know ………

The fact there’s a vast number of Australians carrying more weight than they’re comfortable with, highlights you’re not alone. It’s commonly thought overweight and obesity is a result of an excess of energy intake and low energy expenditure, in many cases this is true.
BUT many are struggling not because of these reasons.  
Stress, hormones, environment, body composition and our age all make managing weight more complicated and keeping weight off may be harder than it seems.
Restricting diet and increasing exercise may achieve initial weight loss, but our bodies adapt and learn to burn fewer calories, meaning a start to gain weight. We need to stop restriction and learn to balance our diet and lifestyle to achieve beneficial weight loss.
Why should you worry if you carry a few more kilos?
Excess in weight is a major risk factor for cardiovascular disease, type 2 diabetes, some musculoskeletal conditions, and some cancers. As the level of excess weight increases, so does the risk of developing these conditions. (Australian Institute of Health and Welfare).
As dietitians we can help
  1. Work on factors contributing to increase your weight and help to implement a plan to manage them.
  2. Create a plan that suits your lifestyle.
  3. Guide and motivate you to achieve your goal of a healthier lifestyle.
  4. Keep you motivated in the process of weight loss.
  5. Verify your diet is balanced and directed to reduce your weight.
If you want help with the management of your weight and perhaps get into a weight loss program, our Dietitian, Marcela Velasquez-Villa, can help. For more information and advice tailored to you, call 82781111.

<![CDATA[Irritable bowel syndrome (IBS)]]>Mon, 18 Jan 2021 01:13:15 GMThttp://russellclinic.com.au/dietitian-blogs/irritable-bowel-syndrome-ibsPicture

​Have you ever wondered why you may be experiencing extra gas or why you feel bloated?
Gut health issues are a major concern but often can improve with changes in your diet.
IBS is a gut issue relating to how your gut including your bowel, functions.
Many factors can increase your chance of IBS symptoms, these include stress, poor diet, lack exercise and sleep.
The most common symptoms people report is below, do you experience these yourself? *:

If yes, what can a dietitian do to help you?
  1. Explore your triggers for these symptoms
  2. Trial a diet that can test for any FODMAP* intolerances, the FODMAP* DIET
  3. Work with you to help you improve stress levels.
  4. You can also try some meditation, or activities that get your mind relaxed
  5. Work with your GP to identify if you need a breath test or other tests to help identify your dietary triggers
Working with a dietitian helps you understand your gut physiology, that is how your body reacts to the foods you eat. By identifying these foods, we can start to build a personal plan to help you gut feel comfortable again. To do this, a dietitian will take you through the FODMAP DIET Process.
A FODMAP diet works initially on lowering the foods that contain FODMAPS, these are Fermentable Oligosaccarides, Disaccarides, Monosaccarides, And Polyols – these are naturally occurring types of sugars. Research has found that around 80% of people with IBS can improve their symptoms with this diet, in 3 steps:
1. Low FODMAP Diet- for 2 weeks
2. FODMAP reintroduction- Food challenges to identify what foods affect your gut
3. FODMAP Personalization- Fully identified foods that trigger your IBS
DID YOU KNOW FODMAPs are fermented in the colon (Large bowel) and it takes on average 4-24 hours for a food to reach the colon after being eaten. In some extreme cases lactose, a disaccharide, has been shown to induce symptoms in 30-60 minutes!
If you have those gut symptoms, have been diagnosed with IBS and want a guide thru the FODMAP diet, You can see Dietitian, Marcela Velasquez-Villa, for more information and advice tailored to your needs by calling us on 82781111, or booking online here.
  • Gibson, P. R. and Shepherd, S. J. (2010), Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology, 25: 252–258. doi:10.1111/j.1440-1746.2009.06149.x
  • Marsh et al (2016) Does a diet low in FODMAPs reduce symptoms associated with functional gastrointestinal disorders? A comprehensive systematic review and meta-analysis. Eur J Nutr 55:897-906.
  • Nanayakkara WS, et al (2016) Efficacy of the low FODMAP diet for treating irritable bowel syndrome: the evidence to date. Clinical and Experimental Gastroenterology. 2016;9:131-142. doi:10.2147/CEG.S86798.
  • Irritable bowel syndrome, Harvard Health Publishing, 2018, < https://www.health.harvard.edu/a_to_z/irritable-bowel-syndrome-ibs-a-to-z>
  • Low FODMAP diet resources, Monash University, 2019, <https://www.monashfodmap.com/about-fodmap-and-ibs/fodmap-diet-resources/>
  • Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals?, Therap Adv Gastroenterol. 2012 Jul; 5(4): 261–268. <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388522/>

<![CDATA[CARBS OR NO CARBS, THAT IS THE QUESTION!]]>Mon, 18 Jan 2021 01:09:18 GMThttp://russellclinic.com.au/dietitian-blogs/carbs-or-no-carbs-that-is-the-questionCARBS OR NO CARBS, THAT IS THE QUESTION!
There’s often debate about how much carb we should be having in our diets. Some people even if think we should cut them out completely. Have you wondered about this?
If you have, it’s important to know carbohydrates are the main fuel for our body, we need at least 50g of quality carbs a day just for brain function.
 We can find carbs in many items including:
  1. Breads and cereals
  2. Pasta, rice, noddles, cous-cous, quinoa
  3. Fruits, juices, purees and smoothies
  4. Starchy vegetables
  5. Legumes, such as beans, lentils and chickpeas
  6. Milk and yogurt,
  7. Lollies, chocolate, ice cream, crisps…
  8. Sauces, packaged spice mixes and much more
Sounds mind blowing doesn’t it? Well it won’t be once you understand these few simple tips!

First, there are different types of carbs:
That’s right, NOT all carbs are BAD, there are different types with different actions in the body. So, we want to have the best quality carbs in our diet when we’re looking after our wellbeing, and our family’s.
Carbs are classified as:
  1. Simple Sugars – (if you read labels these include glucose, fructose, sucrose, lactose) this type of carb is easily digested and rapidly absorbed in the body for energy and if not used coverts to fat. Foods include lollies, cakes, pastries, added sugars in foods, soda, juices,
  2. Starch - is a type of carb referred to as a complex carb and is found in many plant-based foods including peas, corn, potatoes, corn, beans, legumes and whole grains. Some foods also have resistant starch, the best type that helps heal your gut, these include artichokes, banana.
  3. Fibre – in food labels, did you know fibre counts as a carb? Fibre is the roughage of most plant foods and the type of carb your body doesn’t break down to an energy source (This is the good stuff!)
You guessed it; the sugars are the ones we really want to move out of our diets and the starches we want to limit, but we need more fibre-based carbs, this is your green leafy vegetables!
Why should we limit the amount of carbs we eat?
The amount of carbs you eat will  increase the sugar levels in your blood and the type will tell you how fast they break down in the body, and this is what we call glycaemic load (GL) and glycaemic index (GI). Having too much sugar in the blood can lead to weight gain, fatigue and poor health such as diabetes and heart disease. But its not all doom and gloom, because you can change your diet behaviours, even if you start with choosing the right types of carbs!
This is a complex topic and if you want more information and tips on the GL and GI of foods, check this out - it’s a ‘swap it’ tool to help you choose better quality carbs Swap It - Glycaemic Index Foundation (gisymbol.com)
What are the additional BENEFITS of ‘right’ CARBS?
  • In our body, the brain and muscle use carbs as a source of energy.
  • Some of these carbs are rich in different types fibre, benefiting our gut health.
  • Due to the fibre content of some, they can make you feel more satisfied with your food and choosing the right types can help control your weight.
  • Also due to fibre content, they can help to decrease the amount of sugar or cholesterol that you absorb.
  • If used as part of a total diet, they can give more lasting energy and can readily store in your muscle and liver to be used as energy when needed for exercise.
An excess of the wrong types of carbs across the day, with low or no exercise, can lead to an increase in your weight and can also lead to a fatty liver and fatigue.
For this reason, you will see many fad diets that eliminate carbs completely. But this can result in a loss of mainly muscle mass and water levels in your body - and eventually a regain in weight. The trick is getting the right balance and right proportions to fit your diet and lifestyle.
Simple start-up tips include:
  • Stop sugar sweetened beverages, including juices and energy drinks!
  • Build your dinner plate by using veggies in place of pasta, rice, and noodles.
  • Cut back on breads, rolls, and wraps.
  • Choose nuts as your snacks, 40g a day in a balanced diet is a good start!
If you’re wanting more personalised support to help work out HOW MANY SERVES OF CARBS PER DAY YOU NEED,  and help adapt to a low carb way of eating , you can see Dietitian, Marcela Velasquez-Villa, for more information and advice tailored to your needs by calling us on 82781111, or booking online here.