Food & Nutrition

Magnesium- what is it and how can I get enough in my diet?

by (Dietitian and Sports Dietitian)

What is Magnesium?

  • Magnesium is a mineral that you need every day for good health.
  • Magnesium helps you take energy from food and make new proteins.
  • It is also an important part of your bones, and helps keep your muscles and nerves healthy.
  • Some people find that magnesium-rich foods or supplements help to reduce their cramping and muscle soreness.

  • The best sources of magnesium are legumes, nuts, seeds, fish and whole grains.

 

How much Magnesium should I aim for?

Daily target

Men 19-30yrs

330mg

Men 30+yrs

350mg

Women 19-30yrs

255mg

Women 30+yrs

265mg

** Magnesium from supplements should not exceed 350 mg per day. It is safe to consume more than your daily magnesium needs from food.

 

How can I get enough Magnesium without taking supplements?

The following table shows you which foods are good sources of Magnesium.

Food

Serving size

Magnesium (mg)

All bran

30g

83

 

Almonds

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1⁄4 cup

 

123

 

Banana

 

1 med

 

25

 

Brazil nuts

 page2image18416

1⁄4 cup

 

116

Brown rice

 

1 cup

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86

Cashews

1⁄4 cup

83

 

Dark chocolate

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40g

 

48

Firm tofu

 

150g

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112

Greek yogurt

175g

28

Hazelnuts

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1⁄4 cup

53

Kale, cooked

… read more »

Diet Culture and Kids.

by (Dietitian and Sports Dietitian)

 

Cassandra Stuchbery, Dietitan.

How ‘dieting’ might be affecting your kids.

The phrase ‘diet culture’ has been gaining a lot of interest in the past few years. It’s used to describe any words, phrases, products or activities that encourage eating according to strict rules. Here are some signs that you might be a part of ‘diet culture’:

  • You use words like ‘good’ and ‘bad’ to describe foods (apart from milk that’s gone bad for example)
  • You follow a set of rules when you eat eg. Not eating after 8pm, not eating bread, only having low fat foods
  • You are avoiding a certain food group to try to lose weight eg. Keto, paleo, vegan
  • The way you eat tends to get in the way of your social life or family life (maybe you’re cooking separate dinners, can’t eat out etc.)

The problem with this kind of thinking is that it teaches us to ignore our internal body signals. At the end of the day even the smartest people in the world can’t know what your body needs better than you (the person walking around in it!). Kids have an amazing innate sense of hunger and fullness which guides them in how much to eat … read more »

Recipes for the sweet tooth

by (Dietitian and Sports Dietitian)

Coconut Lime Raspberry Chia Pudding

Serves 2

Ingredients:

  • 1 cup raspberries
  • 1/2 cup tinned lite coconut milk
  • 1/2 cup unsweetened almond milk or other milk
  • 2 tbsp chia seeds
  • 1 tbsp sweetened shredded coconut
  • 1 tsp of sweetener (try stevia, honey or maple syrup)
  • 1 tsp lime juice
  • 1 tsp lime zest

Directions:

Combine half the raspberries and the remaining ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours.

Divide into 2 bowls or glass dishes, top with remaining berries and serve. Enjoy!

From skinnytaste.com and endorsed by our in house dietitian Cassandra

DELIGHTFULLY BAKED APPLES

TOTAL TIME: 30 minutes Serves 4

INGREDIENTS:

  • 2 large apples, cut in half
  • 2 tbsp butter, melted
  • 2 tbsp brown sugar, unpacked
  • 2 tbsp plain or gluten-free flour
  • 4 tbsp quick oats
  • pinch of cinnamon

DIRECTIONS:

  1. Preheat oven to 180ºC.
  2. Cut apples in half and remove core and seeds with a small pairing knife or spoon.
  3. In a small bowl combine butter, brown sugar, flour, oats and cinnamon. Spoon on top of the apple halves and sprinkle with cinnamon.
  4. Place on a baking tray and bake in the oven for 30 minutes.
  5. Serve warm

From skinnytaste.com … read more »

Healthy Breakfast Options

by (Dietitian and Sports Dietitian)

Looking for something yummy to mix up your breakfast routine but also want something healthy? We have you covered with these dietitian endorsed recipes below.

AVOCADO TOAST WITH LEMON AND KALE

TOTAL TIME: 15 minutes Serves 2-4

INGREDIENTS:Healthy Breakfast Avo Toast

  • 1 cup shredded kale (no stems)
  • 1/2 lemon
  • 1 teaspoon olive oil
  • 4 slices multigrain bread
  • 1 small avocado
  • 1/8 teaspoon cumin
  • 4 thin slices radish (optional)
  • 1 teaspoon chia seeds

DIRECTIONS:

  1. In a bowl combine the kale, olive oil and juice of 1/4 lemon.
  2. Massage with your hands for about 1 minute, until the kale softens.
  3. Slice the avocado in half, reserving 1/2 of one avocado for thin slices. Scoop the rest into a small bowl and mash gently with a fork. Season with salt, black pepper and juice from 1/4 of a lemon.
  4. Toast the slices of multigrain bread.
  5. Spread the avocado mash across the toasted bread, top with slices and sprinkle with cumin (more lemon juice if desired).
  6. Top each with the massaged kale, radish and chia, finish with pinch salt and black pepper to taste.

Recipe from skinnytaste.com and endorsed by our dietitian Cass

 

Skinny Green Tropical Smoothie
Serves 2

Ingredients:Healthy Breakfast Green Smoothie

  • 3/4 cup lite coconut milk
  • ¾ cup
… read more »

Winter Warming Recipes

by (Dietitian and Sports Dietitian)

Looking for that comfort food to warm you up on a cold winters night but also something that is nutritious and healthy? Try our Winter Warming Recipes that are dietitian endorsed!

Goulash soup

Serves 4-6 Cooks in 3h

Ingredients

  • 250 g onions
  • 2 cloves of garlic
  • 1 green capsicum
  • 2 tomatoes
  • a few sprigs of fresh marjoram or oregano
  • extra virgin olive oil
  • 500 g beef shin or rump, cut into small cubes
  • 1 tablespoon paprika
  • 1½ litres stock
  • ½ tablespoon caraway seeds
  • red wine vinegar
  • 1 tablespoon tomato purée
  • 200 g potatoes

Method

  1. Peel and slice the onions, peel and crush the garlic, and deseed and dice the capsicum. Finely chop the tomatoes. Pick and finely chop the marjoram.
  2. Add a good splash of oil to a large pan and gently sauté the onions, garlic and capsicum until softened.
  3. Add the beef and continue to cook until the meat is browned and the vegetables are cooked.
  4. Stir in the paprika and cook for 2 more minutes, then add 200ml of the beef stock. Bring to the boil and cook until reduced by half.
  5. Add the marjoram, caraway seeds, a splash of vinegar, the tomatoes, the tomato purée and season
… read more »

Recipes for people with IBS

by (Dietitian and Sports Dietitian)

Irritable Bowel Syndrome (or IBS) can be triggered by environmental factors such as changes of routine, emotional stress, infection and diet can trigger an attack. Some people can also experience IBS from an intolerance to a group of carbohydrates called FODMAPs. A low-FODMAP diet might help to relieve your symptoms. This diet can be commenced with the help and supervision of an experienced dietitian. If you need to avoid FODMAPs give these recipes a try!

 

Spinach, Feta and Pinenut Omelette

This low FODMAP omelette is great for people with IBS. Make sure to add extra ingredients that you know you can eat!

(Makes 1 omelette)

The omelette:Spinach, Feta and Pinenut Omelette IBS Recipe
  •       2 large eggs
  •       1 tbsp milk (lactose free if required)
  •       A pinch of pepper
The filling:
  •       1 cup (38g) baby spinach leaves
  •       1/4 cup (34g) crumbled feta cheese
  •       1 tbsp (10g) toasted pine nuts
Method:
  1. Wilt the spinach in a lightly oiled pan and fold through the feta to warm. Set aside.
  2. Lightly whisk the eggs with milk and a pinch of pepper.
  3. In a non-stick frypan melt the butter over a moderate heat while swirling over the surface until it starts to sizzle.
  4. Pour in the egg mix and swirl the
… read more »

Summer Salad Recipes

by (Dietitian and Sports Dietitian)

As the weather warms up, nobody wants to be slaving away over a hot stove. Try these easy summer salad recipes for a quick lunch or speedy dinner idea!

BLACKENED CHICKEN FIESTA SALAD

TOTAL TIME: 25 minutes Serves 4

INGREDIENTS:Summer Salad BLACKENED CHICKEN FIESTA SALAD

For the Fiesta Salad:

  • 2 cloves garlic, minced
  • 3 tbsp fresh lime juice
  • 1 teaspoon extra virgin olive
  • 1 tsp cumin
  • pinch crushed red pepper flakes
  • 1/2 teaspoon kosher salt
  • 400g can chickpeas, rinsed and drained
  • 1 cup fresh cooked corn (from 1 large ear)
  • 1 cup cherry tomatoes, quartered
  • 1/4 cup minced red onion, finely diced
  • 1/4 cup coriander, chopped
  • 1 small avocado

For the chicken:

  • 4 boneless, skinless chicken breasts
  • olive oil spray
  • 2 teaspoons paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground thyme
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon garlic powder

DIRECTIONS:

  1. Preheat oven to 180C.
  2. In a large bowl, combine the garlic, lime juice, oil, cumin, crushed red pepper, and salt.
  3. Add the chickpeas, corn, tomato, onion and coriander; mix well.
  4. Heat a large frying pan over high heat for 5 minutes until it is smoking hot.
  5. Mix together the paprika, cayenne, cumin, thyme, and garlic powder. Spray the chicken breasts with cooking spray on both
… read more »

Using up the Christmas Leftovers

by (Dietitian and Sports Dietitian)

Leftover Christmas Turkey and Sweet Potato Frittata

TOTAL: 45 minutes Serves 6

INGREDIENTS:Christmas Leftovers Sweet Potato and Turkey Frittata

  • 8 large eggs
  • freshly cracked black pepper
  • 30 grated cheese
  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 350g peeled Sweet Potatoes, diced into 2cm pieces
  • 1 tsp fresh or 1/2 tsp dried thyme
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 170g leftover turkey breast, chopped
  • 1 loose cup baby spinach, roughly chopped

DIRECTIONS:

  1. Preheat the oven to 200°C
  2. Crack the eggs into a large bowl. Add a pinch of fresh cracked pepper and beat until blended. Mix in cheese.
  3. Heat a 25cm nonstick oven safe frypan over medium heat.
  4. Add the oil and onions to the pan and cook until the onions are golden, 5 to 6 minutes.
  5. Add the sweet potatoes and thyme, season with garlic powder, paprika and pinch of black pepper. Cover and cook the sweet potatoes over medium-low heat, stirring occasionally, until crisp and tender, about 12 minutes.
  6. Add the chopped turkey to the frypan and stir to combine. Add the spinach, and cook until wilted, about 2 to 3 minutes.
  7. Pour the egg mixture into the frypan. Reduce the heat to low and cook until the edges are set, 6 to
… read more »

Ham Ribolita

by (Dietitian and Sports Dietitian)

Want some healthy and easy Christmas recipes that not only tastes great but also makes use of that leftover Christmas ham? Look no further than this Jamie Oliver recipe that has been tweaked by our own dietitian Cass!

 

Ingredients

  • 1 onion
  • 2 cloves of garlic
  • 2 sticks of celery
  • 1 carrot
  • olive oil
  • 2 teaspoons fennel seeds
  • 1 x 400 g tin tomatoes
  • 1 x 400 g tin of cannellini beans
  • 750 ml organic stock
  • 300 g Kale
  • 100 g spinach
  • 150 g leftover cooked ham

Method

  1. Peel the onion and garlic, then finely chop along with the celery and carrot.
  2. Heat a drizzle of oil in a large pan over a medium heat, add the chopped veg and fennel seeds, and season. Cook, covered, over a low heat for 10 minutes, until golden brown, stirring regularly.
  3. Reserving half the cannellini beans to one side, mash the rest and add them to the pan along with the liquid from the tin, the tomatoes and the stock. Carry on simmering for another 10 minutes.
  4. Chop and stir in the kale and spinach. Tear the ham into rough chunks and add along with the remaining beans.
  5. Simmer until the greens have
… read more »