What foods to eat when it comes to aging?

What food is being celebrated?

May 28th : International Hamburger Day

I like to think that the humble hamburger is the art of two pieces of bread or a bun with some vegetables and (optionally) some kind of meat patty between them. Apart from that, the options become even broader. I have really taken to the veggie burgers, and let me tell you, those burgers are packed with veggies! Add some salad vegetables such as beetroot, lettuce or tomato and some sautéed onions and it is veg on veg. Yum!

Image By: Amirali Mirhashemian from Unsplash

Don’t stop it, swap it!

Monthly Digest;

Spaghetti Bolognese!

‘Spaggi Bog’ as it is known in my household, is a familiar Australian tradition. The key is to make it tasty and healthier to create a new taste sensation our clients will love. This recipe has used lean beef, low fat cheese and includes a variety of vegetables; celery, capsicum, onion, carrot and of course tomatoes. Good job! 

This photo was taken by our dietitian, Emma, because it was the client who made their own meal!  

Our Staff at The Innovative Dietitian

Meet, Alex Carn!

Raised in a tradie household, born into a technologically advancing age. Alex was always more interested in how things worked, shortly after, taking them apart. This was great fun but left him puzzled on how to put them back together. It all went into the next step once Alex was introduced to the world of video games. This led him down a path of Information Technology, from building many computers, to countless hours troubleshooting and problem solving. Self-teaching himself everything, always learning new things and applying it to his life. There was a lot of trial and error, researching, creating and finding his own ways past his problems. From there, short online courses, video tutorials, reading articles, forums and continuous improvements have made Alex into a person who is creative, resourceful and adaptable. 

Outside of work, you can find Alex playing some of the latest video games with his local and overseas friends. From fast-paced competitive shooters, tactical strategy games, games of survival and crafting to something slow and casual. Other times, he's researching things that interest him like app development or self learning A.I. On his lazy days, he's watching his favourite YouTubers, online streamers or watching a TV series or movie on something like Netflix. 

“Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities - always see them, for they're always there.” - Norman Vincent Peale

Our Clients

This client was socially isolated. We thought, being innovative, how can we help? It was his birthday so we went to a restaurant, we invited his family and he was able to celebrate his birthday with fun included and practise his healthy food strategies when eating out. For instance, choose meals which include lots of vegetables. He really enjoyed the experience as you can see! 

Recipe of the month!

Fish Burger

An alternative version to the usual protein and research is showing increasingly the multitude of benefits of fish in the diet.


Main Ingredients


Quick Cucumber Pickle

 

Herbed Mayo

Recipe By: Hayden Quinn - delicious.com.au 

Method!

1. Whisk eggs in a shallow bowl and place the flour (seasoned with salt and pepper) and breadcrumbs onto separate plates. Dip a fish fillet into the flour, shake off the excess, then dip into the egg and shake off the excess. Coat in breadcrumbs, pressing on gently.

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2. Place on a baking tray and repeat until all fish is coated. For the quick pickle, combine the cucumber, vinegar, sugar, salt and cayenne pepper in a glass or ceramic bowl. Cover and place in the fridge until ready to serve.

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3. For the herbed mayo, combine all the ingredients in a small bowl or jar. Cover and refrigerate until ready to serve. Heat half the oil in a non-stick frypan over medium heat. Working with 2 pieces of fish at a time, cook for 2-3 minutes each side until golden and cooked through.

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4. Drain on paper towel, and repeat with the remaining fish.

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5. To assemble, spread the bottom half of each bun with a generous helping of the mayo. Layer the lettuce, then top with fish, pickle and bun top.



This Month's TOP STORY

What foods to eat when it comes to aging?

Instead of combating ageing from the outside with expensive cosmetics and anti-wrinkle creams, it’s actually cheaper and more effective to tackle it from the inside out. This can mean just small changes. Consider how you could incorporate this list of highly recommended foods into your diet.


Oily fish; salmon, trout, tuna, swordfish and mackerel, sardines, herring and anchovies,

Dairy; Milk, yoghurt and cheese

Nuts; almonds, brazil nuts, cashews, macadamias, peanuts, pistachios, walnuts, pecans, pine nuts, hazelnuts

Dark, green leafy vegetables; spinach, kale, bok choy, broccoli, brussel sprouts etc

Eggs


‍Other hints and tips;

Snack On Raw Veg

Don’t Be Afraid Of Nutritious prepared food

Have More Mealtimes but smaller meals

Cook With Spice

Sip Smarter; keep hydrated

Leave The Skin On; unpeeled fruit often has more to give with micronutrients

Try to see every meal and snack as a chance to give your body maximum nutrition (like vitamins, minerals and fibre) – and as a social activity, you can enjoy with others if possible.

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‍If you need help choosing or preparing a healthy diet, chat to one of our Accredited Practising Dietitians.

WE HAVE STRONG LINKS TO OUR ONE NATIONS IN AUSTRALIA.

History of Aboriginal people;

Adnyamathanha


This is Karmen; a proud Adnyamathanha and  Ngarrindjeri woman and a member of our staff.

The Adnyamathanha (Pronounced: /ˈɑːdnjəmʌdənə/) are a contemporary Aboriginal Australian people of the northern Flinders Ranges, South Australia, formed as an aggregate of several distinct peoples. Strictly speaking the ethnonym Adnyamathanha was an alternative name for the Wailpi, but the grouping also includes the Guyani, Jadliaura, Pilatapa and sometimes the Barngarla peoples. The origin of the name is in the words "adnya" ("rock") and "matha" ("group" or "group of people").

Adnyamathanha is also often used as the name of their traditional language, although the language is more commonly called "yura ngarwala" by Adnyamathanha people themselves (roughly translated as "our speech"), and they refer to themselves as "yura". There is a community of Adnyamathanha people at Nepabunna, just west of the Gammon Ranges, which was established as a mission station in 1931. The Adnyamathanha people have run Nantawarrina IPA, the first Indigenous Protected Area in Australia, since 1998.

At The Innovative Dietitian, we offer a range of Dietitian Services including assisting with medical conditions, cooking in the home and providing assistive technology. We cater for NDIS/Medicare clients as well as private health clients.

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