Thank you so much for attending my recent talk and I hope you got things out of the session that you’ve felt able to implement in your day to day from today! Remember never to feel guilty if this was day 1 of your curiosity towards what’s in our food, or if you’re just sometimes to get it ‘perfect’ – whatever perfect means. Stay positive and enjoy finding great options and new ways – and eat the cake at the birthday party and enjoy every bite!
Here are some follow up notes and additional reads and resources to keep the learning happening if you fancy. Firstly, where you can find more of my work:
TIPS AND SWAPS
- Desiccated / shredded coconut brand without 220 in supermarket? Woolworths MACRO, otherwise buy from a bulk bin store or organic from health shop.
- Switch from regular dried fruit to either whole fresh fruit or organic dried fruit
- Switch from grated cheese to block cheese and check sliced cheeses (terrible value but understand the convenience)
- Check your ingredient panels every time and run any unknown numbers through chemical maze until you learn the good from the bad ones (not all numbers are ‘evil’)
MSG and glutamates
TIPS AND SWAPS
- Switch from ‘flavoured’ snacks (think ‘cheese flavoured, chicken, sour cream and chives, BBQ etc) and buy PLAIN. The crunch and saltiness is the appeal, and we don’t need the glutamates to be messing with their or your brains. SAKATA plain rice crackers are a great supermarket option (unfortunately pekish and fantastic even the plain variety still has MSG). Health shops have many other options.
- Make vegemite a sometimes food not a daily sandwich and snack go to (alternate with squshed avocado, nut butters, humus, other dip-like spreads.
- Stay away from ‘instant’ anything with a pour and eat or 2 minute vibe – the noodles are the worst and highest source of glutamates in processed foods
- Try cutting 1/3 – 1/2 cup sugar from recipes – it will usually go unnoticed. Add a little honey to plain yoghurt vs added sugar hiding in fruit and vanilla ‘flavoured’ yoghurts.
- Drink water. Juice and Coke are no different when it comes to the fructose amount that your liver has to produce (of course they differ in that there are additives in sodas and diet sodas that make them worse, but when it comes to the sugar component, no difference)
- Stop buying flavoured yoghurts, flavoured milks, fruit and honey type pre packed porridges, cereals and pre mixed marinades and sauces. There is a lot of sugar and stabiliser filler in these sorts of foods. Be in control of the sweetness you add at home. Nothing wrong with a little sugar here and there, even every day the W.H.O says 4-6 teaspoons a day, but this can be blown by 9am very easily if we’re buying packaged products that contain hidden sugars.
Easy dinners / Easy eating
- Never cook one meal only enough for one sitting. Can you put on: An extra tray of roasting veggies, double the sausages so you can cut them sliced for lunches to go with veggie sticks? Double the casserole or stew to freeze for a crazy day where there’s no time to cook? A whole extra meal if there are over lapping ingredients? Ie, get two big saucepans or crock pots on the stove and do 2 x onions, 2 x carrot celery, and then 2 different meats, spices etc and have them cooking side by side – One for today, one for a crazy day?
- Always aim for leftovers for healthy work and school lunches and less reliance on sandwiches – they’re fine with a good quality bread, but they’re not sustaining you until dinner or even mid afternoon, given it’s high carb and low protein / fats / phytonutrients. Variety is key so the sandwich becomes part of the rotation rather than the whole focus.
- Invest in a slow cooker. I recommend the Cuisinart ceramic one (you want to stay away from PTFE / PFOA “teflon” type non stick surfaces. Read HERE for why). Once you have a Slow Cooker, you can simply throw in a whole bunch of things in the morning, set it and forget it and walk in the door to a wonderful meal that you can have with a mixed leaf salad, or some quickly steamed veg, or roasted veg while you do the bath / shower / unwind time. Slow Cooking is the way forward and it’s worth investing in a couple of books for ideas.