October 2009

Dietician Susie Burrell shows you how regular, healthy diets provide a natural “detox”.

The arrival of September sees the reappearance of weight loss fads in which the importance of ‘detoxing’ your body is deemed essential for health and well-being. The truth is that the human body does not need to be detoxed or ‘cleaned out’. The kidneys and liver do a perfectly good job of this on a daily basis. Nor do we need to put the body through an extremely limited regime of lemon, water and vegetables for days at a time in order to re-establish balance.

There is no scientific evidence to show that the body benefits from a strict (and often expensive) detox program. In these days of hectic lifestyles and long work hours we resort to more meals on the run or skipping meals. The result – common in Australian adults and children – is a diet lacking in key nutrients such as iron, zinc and calcium. Rather than punishing yourself with a detox approach, why not spring clean your diet instead? Put simply you eat more nutrient dense foods to nourish and energise your body.

Calcium
The long standing rule of three serves of calcium-rich dairy each day is well known and yet research suggests that Australians are getting far less than this. In fact, a recent increase in the official recommended daily intake (RDI) for calcium means it is actually closer to four serves of dairy a day that we require to ensure calcium needs for bone health are met. The availability today of highcalcium yoghurts and milk makes it easier to achive the calcium RDI. For those who can’t or won’t eat dairy foods however, it’s important to get calcium from other sources including calcium-enriched soy milk, tofu, breads and breakfast cereals.

Iron
It is estimated that up to two thirds of women do not receive their recommended daily intake of iron, which can cause fatigue, susceptibility to infection and breathlessness. Meat eaters need lean red meat at least every second day to get all the iron they need, while vegetarians need the opportunity to absorb iron from eggs, beans or fortified cereals. While only small amounts of lean meat (~100g) are required in total, this amount needs to be consumed several times each week to ensure you are giving your body the iron it needs to transport oxygen around the body.

Zinc
Zinc is found in a few key foods including lean red meat, shellfish, wholegrain bread, seeds and beans and is crucial for new cell development, sexual function and immunity. Low intakes of lean red compromised. If you are not a red meat eater, make sure you choose grain and seed-based breads, fortified breakfast cereals and, if you love seafood, indulge in prawns and oysters more often.

Iodine
Australia’s soil is relatively low in iodine, which has meant over time our intake of this vital nutrient has been reduced significantly. Low iodine levels are linked with poor brain development in children and impaired cognitive function in adults. The richest food source of iodine is seafood, with prawns, mussels and shellfish offering relatively large amounts and fulfilling dietary requirements. For non-seafood eaters, choosing an iodized salt (available from supermarkets) for use in everyday cooking is the next best step.

Omega-3 Fat
Despite the attention given to omega-3 fat, it is still a nutrient lacking in many diets. Unless oily fish such as fresh salmon, snapper or tuna is eaten every day, it is unlikely you will be getting all the omega-3 fat you need for optimal cell health. Aim to eat fresh fish two or three times a week, always choose soy and linseed bread and consider supplementing your diet with fish oil capsules. Apart from the food you eat, spring cleaning your body will also benefit from extra hydration. Ditch soft drinks and cordials and drink more water and green tea. Limit juice to 150ml a day. Aim to reduce the size of meal portions and include at least half a plate of brightly coloured vegetables or salad at both lunch and dinner. Finally, enjoy a few minutes of sunlight each day. The Vitamin D helps the bones to absorb calcium and Vitamin D is also an important mood regulator.

Checklist
Do you eat lean red meat 3-4 times every week?
Do you eat seafood 2-3 times each week?
Do you have 3-4 serves of dairy food every day?
Do you choose grain-based bread and snack on nuts each day?
Daily Nutrition
For iron and zinc eat 1 serve a day of lean red meat, eggs, beans.
For zinc and iodine eat 1 serve a day of seafood.
For calcium needs eat 3-4 serves dairy products or soy milk.
For Omega-3 fats eat oily fish, nuts, wholegrain breads or cereals.
Susie Burrell is a dietician with psychology qualifications who specialises in weight loss, child obesity and sports nutrition. Contact her at susie@susieburrell.com.au

Source: Taste.com.au September 2008, Page 3

Author: Susie Burrell

I’m not posting this week’s menu up because I’m eating mainly leftovers. There’s a combination of organic chicken, Atlantic salmon, snapper, prawns and a couple of lamb cutlets that I’ll cook up for dinners this week. I’ll be eating something different every night this week which will be something different in it’s own right for me. I’m using what I have left in the fridge, freezer and pantry ready for my new nutrition plan. Out with the old and in with the new. I haven’t quite got the right balance or the right timings nailed yet so I’ve asked for a second opinion from a fellow competitor I trust and respect, Michelle Nazaroff. Her approach too food is much more holistic than the average bodybuilder and much more to my liking. It also coincides nicely with my organic diet and eating of whole foods. More and more I’m getting away from eating processed foods and although I don’t mind eating it from time to time my system on the other hand has other ideas about it. Once I hear back from her this week I’m make all the necessary changes and you’ll see a new and improved nutrition plan posted up next week.

On a separate note, I’m in awe of the package she’s presented on stage this year. I’ve also got this picture on my iMac at home and on my iPhone. Michelle is truly inspirational and a great ambassador for our sport of natural bodybuilding. You can clearly see in the image above how incredible an athlete she is who’s overcome some very big challenges in life to say the least. If you don’t know her story then I suggest you check out her website.

Another thing I’ve learned more about this week is aspartame (Code 951). For the record I’m against consuming any product that contains this ingredient and unfortunately for my husband he’s had to say a final goodbye to his good friend coke zero. It’s a huge subject of controversy but I know that for us it’s not what we want in our diets in any way shape or form. I look at it this way, asbestos never used to be treated or handled the way it is now and people are dying from it’s exposure. You can never know for sure about anything these days because with time and technology anything’s possible.

Happy Monday!