Fun Fact Friday - ALCOHOL

I'm backkkk! Sorry I haven't posted in such a long time, end of semester exams stress meant I had no time to post ( I have never been good at multitasking).
Today I thought I would share some facts on Alcohol and why it's so detrimental to your health. Also while all you are getting ready for a big weekend I am partaking in Dry July this month and would love if you guys would be able to support and donate to my page https://au.dryjuly.com/profile/madisonsanford at the moment the funds are looking very sad. Please donate just $5 or $10, that's less than a red bull and vodka that you will likely buy in an overpriced nightclub later tonight!!

So since I'm doing Dry July I thought I would give you some health facts on ALCOHOL, just before you head out haha-

There is no nutritional benefit of alcohol itself - red wine it is the grapes that attribute to the benefits not the alcohol! At 29 kilojoules per gram of alcohol plus whatever sugar is added in combination, your drink of choice can easily add a lot of unwanted kilojoules into your diet:

A 6 pack of UDL's : 4838 kJ (1148 calories) and 146 g of sugar

A 6 pack of Beer: 3420 kJ (810 calories) and 158 mg of sodium

A bottle of white wine: 2130 kJ (510 calories) 180 mg of sodium

6 cans of bourban and cola: 6414 kJ (1536 calories)

And if its a binge drinking weekend, you start to lose count of the number of drinks you have had, and throw in a late night kebab or macca's run and you have well and truly gone above and beyond your daily recommended calorie intake. Crazy stuff hey!

Alcohol is rapidly absorbed via the stomach and small intestine to the blood stream and is broken down more slowly than it is absorbed. Most is broken down by the liver (90%) and a small amount is excreted via sweat and urine. The liver can only break down 3/4 of a standard drink per hour, which is why sobering up takes a while. and NO coffee, showers, exercise or vomiting will not speed up the process.

Some Adverse health effects of Alcohol:
Short term side effects =

• reduced concentration
• slower reflexes and lack of coordination
• increased confidence and loss of inhibitions
• blurred vision and slurred speech
• intense moods (depression, anger, elation)
• headaches
• vomiting and nausea
• alcohol related injuries
• in severe cases alcohol poisoning

Long term side effects =

• cirrhosis of the liver
• cancer
• cardiovascular diseases
• problems with nerves of arms and legs
• poor diet
• alcohol dependency
• stomach problems
• frequent infections
• skin problems
• concentration and memory problems
• reproductive issues
• depression and social problems (family, work, finances all become affected)

Now I'm not advocating 'no drinking', I just want to show you that binge drinking and having alcohol as apart of your every day life can have adverse effects on your health. So try to slow down your drinking over the weekend, remember to eat before and during the course of the night to slow down the absorption of alcohol and try to include non-alcoholic beverages into your night as well. With the money you save donate to my dry July cause and help those suffering with cancer xxx

Spirulina explained

Spirulina a microalga  (edible bacteria) was used by the Aztec civilisation over 400 years ago and is a rich source of protein, amino acids, vitamins, minerals, and other nutrients.

Source: algae industry magazine

Advantages:

> With over 60% protein, a good source of iron and potassium and rich in Vitamin A (beta-carotene), B6, B12 ,Vitamin K and folic acid making spirulina an all-round great source of many nutrients.
Spirulina contains an omega-6 fatty acid (gamma linolenic acid) with anti-inflammatory properties and  heart health benefits.

> It also contains antioxidant properties, which as the name suggests stops the oxidising of cells in the body and helps to protect them from damage, e.g. stop premature aging of skin cells!

> Some studies have shown that spirulina may also have anti-bacterial and anti-viral properties, possibly helping immune responses and action against bacteria and viruses of the likes of herpes simplex, influenza A, mumps, measles, enterovirus and HIV-1


Disadvantages/ People who shouldn't take it:

> Make sure you buy from a reputable brand, one that tests its products for harmful toxins levels, so you can ensure there was no contamination during the growing of the algae, and no high harmful levels of mercury

> Don't use if you suffer from phenylketonuria, as spirulina contains all essential amino acids- including phenalanine! Which is what people with this condition are unable to breakdown and will have adverse health effects.

> Also suggested on australian spirulina website not to take if you have hypoparathyroidism, serious allergies to seaweed or seawood, or if you are currented experiencing high fever. When in doubt check if your health professional before including it in your diet.

In moderation I think Spirulina could be a great inclusion into your diet, such as adding it to a lunchtime or post-exercise smoothie. I add about 1/2 to 1 teaspoon to a smoothie every now and then when I'm feeling like I haven't got enough nutritients in my diet.

References:
http://www.livestrong.com/article/355898-health-benefits-of-spirulina/

http://www.australianspirulina.com.au/spirulina/spirulina.html

Sarada, D. V., L., Sreenath Kumar, C., & Rengasamy, R. (2011). Purified C-phycocyanin from spirulina platensis (nordstedt) geitler: A novel and potent agent against drug resistant bacteria. World Journal of Microbiology and Biotechnology, 27(4), 779-783.

Khan, Z., Bhadouria, P., & Bisen, P. S. (2005). Nutritional and therapeutic potential of spirulina.Current Pharmaceutical Biotechnology, 6(5), 373-379.

10 tips to decrease grocery bill - Fun Fact Friday

Happy Friday Everyone!

If you're anything like me, a trip to the grocery store can be a daunting experience especially when I go over budget, or forget something on my list, or worst of all don't plan for all the week's meals meaning more than one trip to the supermarket!

So I've done some research, and with the help of the FOODcents Training that I did through uni; I have compiled a list of ten must-do things which will help keep your food budget in line

1) Most important thing is to plan all the meals and snacks that you and your family will need for the week, and WRITE A SHOPPING LIST :)

2) When writing your meal plan and shopping list be aware of the current specials, and mark downs so you can factor a cheaper option into your budget.

3) Include at least one meat-free meal per week, this will help to keep costs down as meat can be the most expensive item on the shopping list. For protein sources make use of beans and other legumes.

4) Shop for your staples first: fruit and vegetables, meat, dairy, bread and cereals first. Around the outskirts of the supermarket, instead of down the aisles as they say!

5) A very very important handy tip is to look at the price per 100 g of the product instead of the price of the item. That way you can get a much better idea of which product is actually cheaper!

6) Consider buying in bulk as it can work out cheaper for staples that you use frequently. Also buying your meat in bulk and then freezing in portions is great if you have the space.

7) Make your own snacks (i.e for the lunchbox) instead of buying overpriced pre-packaged items.

8) Don't shop on an empty stomach! Trust me, I know first hand that when I've done the grocery shop while hungry I have always brought unnecessary or unhealthy snacks.

9) Consider the 'home-brand' / cheaper alternatives, some times they come from the same factory as the more expensive brand-name products. Although try and support Australian-made products when you can!

10) Beware of the Buy-One-Get-One-Free promotions. Only factor it into your shop if its something you actually need, otherwise your spending over your budget.

For more great tips check out these links:

Nutrition Australia budget buying
Kidspot- Family Budget
Daily Telegraph- 50 ways to save

Enjoy your weekend xxx

The lowdown on Fruits - Fun Fact Friday

How is everyone on this Friday night, hope you're all out and about, my Friday night is a quiet night in making this amazing table on the lowdown of fruits!

Just made a quick table using the wonderful information on the NUTTAB database to compare some common fruits on the amount of sugar in each per 100 g and amount of energy in Kilojoules ( keep in mind that you wouldn't necessarily eat 100 g per piece of fruit but great to compare them. Also showed the amount of moisture (or water content) per 100 grams. Which is great to to show to you how you are able to also get water in your diet by eating a variety of fresh fruits and vegetables. The fruit with the highest sugar levels in my table was grapes with 16.3 grams, and the fruit with the highest energy (kJ) level was bananas with 385 kJ.

I didn't go too much into the vitamins and minerals, nor did I mention antioxidants etc, as I was more focusing on the sugar levels, and why it is important to stay within 2-3 serves per day. Also in future weeks I will show you how much sugar many fruit juices contain on the market (some can be compared to soft drink!!) and why you should not seek to get your serves of fruit from juices instead of the real deal!

Any other fruits you want to know about or any suggestions about what you want to see on my blog, feel free to comment or email nutritiononabudget1@gmail.com

Enjoy your weekend lovely people xxx

The basics of Kilojoules and calories- Fun Fact Friday

Hi Everybody, tonight's post is going to be short and sweet as I have to study for a Food Chemistry Exam! I thought I would share with you some important basics and numbers surrounding the kilojoule.
Kilojoule (kJ) / calorie is a unit of measure of energy. The body requires energy for growth, repair and all the general day-to-day processes conducted within and between the many cells.

1 Calorie = 4.2 Kilojoules (more accurately 4.184)
Handy to know if a package or food label only displays one of the two units. Divide by 4.2 to find out calories (if only kJ is shown) or multiply number of calories by 4.2 to work out kilojoules.

Energy In = Energy Out
For the most part, energy is a balancing act and it is generally said that your energy in (food eaten) should equal your energy out (exercise etc) in order to maintain weight. Although there are external factors that contribute to weight loss or gain that haven't been factored into this equation, it is a simple guideline that at the very least gets you thinking about whether your own energy intake is greater or less than the amount of exercise you do.

One kg of body fat is equal to around 37,000 kJ, so to lose that one kg of fat you would have to burn off or have a dietary deficit of 37,000kJ or 5,000 kJ a day!!!

Macronutrients (kJ/ gram)

Carbohydrates: 16 kJ/ gram
Protein: 17 kJ/ gram
Alcohol: 29 kJ/ gram
Fat: 37 kJ/ gram

So before you pick up an alcoholic beverage this weekend think of the empty kilojoules that you are putting in your body. Carbohydrate is the body's preferred choice of fuel for muscles and the brain. And with Alcohol and Fat being so energy dense it is important to consume in moderation especially alcohol.

Sources:
Better Health Victoria: Kilojoules
Nutrition Australia: Balancing Energy

Milk- Fun Fact Friday

Last Year I posted a fact about Milk on Facebook, about how switching from full cream milk to skim milk can reduce your fat intake by ~ 9 g and reduce kilojoule intake by ~350 kJ per 250 mL (1 cup) serve. And a fab fact that really put it into perspective for me was- if you are a tea/ coffee drinker you could cut 1 kg of saturated fat out of your diet each year just by switching to a skim/ non-fat milk.

So I thought for this weeks Fun Fact Friday I would take the guess work out for you guys and show a comparison of full cream, hi-lo and skim cow's milk, regular and lite soy milk, and regular and unsweetened almond milk. So that next time you head into the supermarket you will have the knowledge of varied nutrition value of the milks before you buy it!

Overall Winners of the Stats per serve:

Lowest Calories: Unsweetened Almond Milk
Highest Protein and Calcium: Skim  Cow's Milk
Lowest Fat: Skim Cow's Milk

Full Cream Milk:

Hi-Lo Milk:

Skim Milk:

Verdict on the cow's milk:

•  Decrease in calories from 160 Cal (Full Cream Milk) > 117 Cal (Hi-Lo) > 97 Cal (Skim Milk)
• Increase in Protein from 8 grams in Full Cream to 9.5 grams in Skim Milk
• Increase in Calcium from 300 mg (Full Cream) to 353 mg (Skim Milk)
• The only con would be the slight increase in sodium from 123 mg in Full Cream up to 142 mg in Skim

pictures and nutritional panels from http://brownesdairy.com.au/products/

Soy Milk Regular vs Lite:

 1) Regular

2) Lite



Verdict on Soy Milk:

• Contains no gluten or lactose so great for people suffering from these intolerances
• No Cholesterol as it is plant- based not an animal product
• Same level of Calcium as Full Cream Cows Milk, but less than Skim and Hi-Lo milk
• contain the 'good' fats (source of monounsaturated and polyunsatured fats)
• In my opinion choose the Lite Soy Milk over the Regular as you will decrease calories from 155 Cal to 95 Cal, and decrease fat from 8.5 grams to 2.3 grams.

Almond Milk Regular vs Unsweetened:

1) Regular


















2) Unsweet

















Verdict on Almond Milk:

• Gluten, Lactose and Cholesterol free 
• Source of Vitamin E
• Defiantly choose the unsweetened version over regular Almond Milk as there is 10.5 grams difference in sugar! There is the smallest increase in fat (0.5 g) but is a monounsaturated fat and not saturated.
• Less calories than that of  Lite Soy Milk and Skim milk, with the unsweetened version on having 43 Cal per serving.
• Con: Less calcium than Soy and Cow's milk 

pictures and nutritional panels sourced from http://sogood.sanitarium.com.au/

Enjoy your milk over the weekend whatever you choose :) Now time for a little snack after all this milk talk!

Acne - Fun Fact Friday (on a Saturday)

Not the best start to my pledge to write consistent blogs but its still Friday somewhere in the world so that's the main thing. As a teenager I suffered from quite bad acne when puberty and the hormones started to kick in. Acne and pimples is a burden in many people's life's and can affect their self confidence. So I thought I would share with you some causes that you may not have known and some handy nutrition tips in relation to acne and breakouts.

Acne is caused by oils of the skin coming into contact with dead skin cells which clogs the pores and leads to breakouts and blemishes. It comes down to genetics whether or not your likely to suffer from acne but can be aggravated by stress and hormones.

Triggers that can cause breakouts:

• Makeup products: products that contain mineral oil can clog the pores and lead to breakouts, makeup brushes can collect bacteria so need to be washed regularly, and remember to wash any make up off before going to bed every night.
• Mobile phones: breeding ground for bacteria and dirt, and if you're anything like me and keep your phone close by at all times make sure you regularly wipe it with alcohol- clean wipes such as pine cleen wipes etc.
• Yoga Mats and other shared sports equipment like helmots: If going to a gym class and using one they provide you don't how many other faces, feet and bodies have been in contact with them so this can defiantly trigger your breakouts
• Sunscreen: I found this one to be true over summer! Because the face is more sensitive than the rest of the body try getting a sunscreen that is oil-free  and avoid ones with perfumes/dyes or the spray-on formulas!
• Hair styling products: The oil can seep into the skin, and especially if you have a fridge ( where the hair product is in direct contact with the forehead) bacteria can be trapped in your pores.

Foods that can make you Acne WORSE:

• Trans Fat in Processed Foods- can cause inflammation in the body which can trigger a breakout.
• Refined Sugar- Decrease sugar intake if you suffer from acne. Refined sugars can increase insulin and testosterone levels in the body which can result in inflammation and breakouts of acne on the skin.
• Dairy and Meat- can cause inflammation when intake is too high due to hormones and antibiotics added to milk presumably, still unknown in general why dairy influences acne.
• Excessive Iodine- has been found to cause acne breakouts when eaten in high/ excessive amounts or from medications and supplements containing Iodine.

Foods to eat that will help your skin:

• Foods rich in omega-3 fatty acids such as salmon and walnuts- known to help reduce inflammation
• Antioxidant rich foods such as berries, green tea and spinach- help to fight the free radicals that cause skin damage and breakouts.
• Vitamin C rich foods such as citrus fruits, tomatoes and melons boost your immune system and strengthen cell walls
• Vitamin E foods- such as nuts, leafy greens and eggs-protect skin from scarring
• Foods high in Selenium- such as onion, garlic, brazil nuts and whole grains, helps to maintains skins elasticity and reduce inflammation
• Remember to drink lots of water and choose high water content foods as well, as water helps to maintain skin, keep you hydrated and rid toxins out of your body!

In general have a healthy diet and lifestyle to improve your breakouts and keep yourself healthy :)

xxx