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Rawnsley Park Station, an outback adventure

With its spectacular views of South Australia's Flinders Ranges, Rawnsley Park Station is an unforgettable destination - and now its eco-villas allow you to enjoy it all in great comfort and style.
Wilpena Pound

Rawnsley Park Station

“You get sensational lightshows three times a day – at dawn, midday and dusk,” said the mother-of-two in the eco-villa next door. “You’d be crazy to miss any of them.” And she was right. At dawn, the Elder Range changes from deep purple to mauve as the sun rises in the east. At around 12noon, the towering walls of Wipena Pound turn flame red under the midday sun. And when the sun sets in the west, the great zig-zags of hot pink quartz-sandstone in the Chace Range look like psychedelic lightning frozen in time.

Eco Retreats

The mother’s seven-year-old daughter described these lighting effects as “the sun’s three magic spells”. And during our visit they were pretty spellbinding. Equally dazzling, however, are Rawnsley Park Station’s eight new eco-villas (below) located high on a hill in the shadow of the Pound, a geological natural wonder that looks like a huge meteor crater.

The award-winning villas are not only chic and spacious, but also have the latest environmental design features, including rendered straw bale walls to insulate their interiors from the Flinders fluctuating day- and night-time temperatures. They even have retractable ceiling screens so you can gaze at the stars from your comfortable king-size bed.

Equipped with large private verandas that provide the perfect perch to enjoy breakfast while watching the local birdlife and kangaroos eat theirs, the villas have been designed to allow cooling breezes to flow through them in summer.

Where Eagles Dare

As tempting as it may seem to enjoy the raw beauty of the Flinders without leaving an eco-villa, you would be missing out. Try the station’s evening tour Sunset on the Chace ($80) that takes you to the top of the Chace range to watch the sun setting behind the Pound. Local wine and antipasto are provided and the views are sensational.

At the other end of the day, starting at 7am, the Highlife Guide Walk ($60) gently explores the foothills beneath the Pound and gives a fascinating insight into the local ecology, flora and fauna … and more amazing views… followed by a hearty cooked breakfast under a giant gum tree.

The symbol of Rawnsley Park is the wedge-tailed eagle (right) and you’ll see them soaring high. On the first day, I found two of them – magnificent birds with talons the size of fingers and great curved beaks – sitting in an old pine tree close to my eco-villa. As one of the top predators in the Flinders, they have been known to swoop out of the sky and take a young kangaroo, but these days you’re more likely to see them feeding on a dead kangaroo on the highway and, sadly, they end up as road kill, too.

Success Story

Rawnsley Park Station is a great local success story. After years of drought and falling stock prices, its owners Tony and Julie Smith decided to supplement the income of their 3000-hectare sheep station by diversifying into high-end tourism -hence the eco-villas. After building four at a cost of $1million, they won the Best New Tourism Development at the SA Tourism Awards and built another four. The couple then bought neighbouring Arkapena Station, which at 9000-hectare was three times the size of Rawnsley, and plan to transform the homestead into more luxury accommodation.

Spectacular Scenery

The Rawnsley expansion is well timed. The Flinders region has been chosen, along with the Red Centre (NT), Blue Mountains (NSW) and Great Ocean Road (Vic), to feature in a multimillion dollar marketing campaign as one of four fabulous places to visit Down-under. For years, these spectacular mountains that rank among the world’s oldest – with their red sandstone gorges and rugged, serrated summits – have been almost exclusively enjoyed by Australians. Now, visitors are flocking there from all over the planet.

Heritage homesteads, early settlers cottages, breathtakingly beautiful walks, giant river gums and yellow-footed rock wallabies (right) are just some of the attractions. Now good food and wine have joined the list.

Once known as “the pea and pie trail”, there are now several places serving good tucker, including Rawnsley Park Station, the Prairie Hotel at Parachilna (see link below) and the Wilpena Pound Resort, just up the road.

Tasty Treats

At Rawnsley’s restaurant, The Woolshed, Jon and Sally Dean serve some of the best roo in the Flinders. Their Marinated Kangaroo Fillets with Red Wine and Tarragon Jus ($32) are as tender as they are tasty, and are served with a Greek salad and baby roast potatoes. Also delicious is the Salmon Stuffed Tommy Ruff ($32), Artichoke and Fetta Tart ($15) and Crab and Avocado Pate ($15). But don’t forget to round the meal off with the Sticky Date Pudding with Double Crean ($9.50), it’s so light it leaves you wanting more… and more.

Join one of the Rawnsley Park Station’s (right) seven excursions, such as Bunyeroo & Brachina Georges Half-Day Tour ($115), and by the time you get back in the afternoon, you’ll have time for a bath (yes, the eco-villas have big baths and soothing soaking salts) and a glass of wine on the veranda, before dinner at the Woolshed five minutes down the road. The perfect end to an unforgettable day.

How:

Rawnsley Park Station (tel: 08 8648 0030) has five types of accommodation, including eco-villas (one bed: $340; two-bed: $380); 3.5-star holiday units (suitable for two to six people, from $65 and from $95), a bunkhouse (sleeps maximum 48 people, $30 per adult, minimum $200), powered site (from $20) and camping (from $11).

Wilpena Pound Resort

If you like to be where the action is, Wilpena Pound Resort (right) is the place to be. Located on the doorstep of the Pound’s only entrance, a creek that gently winds through an avenue of giant river gums into the hidden interior, this resort is the original walker’s hotel. From here, you can join many of the spectacular walking trails to the Pound’s highest points, including St Mary Peak (a full day), Pompey Pillar and Rawnsley Bluff.

The resort also offers a variety of easy guided walks, including one to historic Old Wilpena Homestread and another to the Pound Lookout, but the most spectacular experience on offer is a scenic flight over the Backbone of the Flinders. The 30-minute one, known as Flight 2 ($145), includes superb views of the Elder Range, Edeowie Gorge, Heysen Range, Lake Torrens, Bunyeroo and Brachina gorges and the Pound itself. It’s worth every cent and gives every visitor to the Flinders an eagle’s view of the entire region.

Stylish Renovation

Recently taken over by Anthology, The Travellers’ Collection, a group that brings together guided walks, heritage experiences and comfortable accommodation, the resort is undergoing a stylish renovation. It offers several accommodation options from double rooms to deluxe villas, priced from $195.

The restaurant provides simple, but good modern Australian food. Highly recommended for a quick lunch are the superb baguettes, especially the one filled with marinated chicken and roast vegetables.

How:

Wilpena Pound Resort (tel: 08 8648 0004) has several accommodation options, including comfortable room and villas, from $195 and $210 respectively, a campsite with powered sites (double: $28) and unpowered sites (double: $20), permanment tents with linen ($90) and has plans to set up 12 safari-style tents in the near future.

To read about the outback hotel people all around the world are talking about, click here!

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Flinders Range, South Australia’s gourmet food paradise

South Australia's Flinders Ranges have always been famous for their great plates of red rock rather than their gourmet offerings, but times have changed.
The Prairie Hotel, Parachilna

South Australia’s Flinders Ranges

Walking below the towering red walls of Brachina Gorge, past the silver trunks of giant river gums was once reward enough. Fuelling up on snacks throughout the day and wolfing down a bush barbecue before collapsing into a swag was all one ever asked of the Flinders Ranges. Then came the drought and with it – manna from heaven. Station owners, faced with declining stock numbers and falling income, turned their legendary country hospitality towards tourism. Now, people are flocking to the Flinders assured of those little luxuries associated more with the city, especially to the Prairie Hotel at Parachilna, a former ghost town in the middle of nowhere.

www.prairiehotel.com.au

Outside the Prairie Hotel (above), the sun is setting over the saltbush plains in the west, throwing a crimson stain across the sky and a purple glow on to the rugged Flinders Range in the east, when someone breaks into song. It’s a Prairie tradition to play a song as the sun goes down and today some of the locals have decided to turn it into a sing-along.

The dress circle seats are on the hotel’s veranda, where most of the guests are quenching their thirst after a dusty day on the trail, but I’m in the main dining room hypnotised by a plate of food – King George Whiting and Saltbush Fritters, served with a Sweet Lemon Myrtle and Chilli Sauce (starter: $16). The saltbush batter is as fine as the best tempura and the thin, moist medallions of fish provide the perfect foil. As I sip on a glass of Skillogalee Reisling, from a vineyard in the Clare Valley, two hours drive south, the day’s hard trek takes on a mellow glow.

The Prairie kitchen is famous for its signature dish – FMG, or Feral Mixed Grill, a meat-eater’s feast that includes Kangaroo Fillet, Emu Fillet Mignon, Camel Sausage served with a Grilled Tomato, Creamy Mash and a Red Wine Pepper Leaf Glaze (main: $30). But I decide to try the Bush Tomato Butter Chicken with Basmati Rice, Muntries Rivermouth Yogurt and Pappadums (main: $24.50). It’s a lighter take on the famous Indian dish, with a subtle blend of spices balanced with the flavours of the bush tomato – better than any equivalent dish I’ve eaten in Sydney. Responsible for the food day to day is chef Hannah Hermann, just 20, who works with menus devised by consulting chef Andrew Fielke, of Adelaide. Hannah is a pro, no doubt about that. When I was at the hotel, she cooked for 70 one lunch and more than 80 that evening.

Outside on the veranda with the sun long gone, a local musician is singing bush ballads, when the blaring horn of a passing train adds an authentic outback note. The three-kilometre-long coal train makes the seven-hour journey from Leigh Creek, just north of Parachilna, to Port Augusta every the morning, returning empty in the evening.

Ghost Town

When Parachilna was on the Port Augusta-Oodnadatta-Alice line, it thrived, but once the railway was diverted west of Lake Torrens, it became a ghost town. Until that is, the Prairie Hotel, circa 1876, put its name back on the map as a gourmand’s destination and one of the most exciting places to stay in the outback.

As I tuck into Quandong crumble with ice-cream, the sunset drinks outside have turned into a party – guests are dancing on several giant wine barrels in the car park. At the back of the hotel, where the bedrooms are located in a well-insulated modern extension that won an architectural design award in 2000, you could hear a pin drop. As the moon rises over the Flinders, shooting stars can be clearly seen streaking across the sky.

Pulling Schooners

Jane (right) and Ross Fargher, who own the 873-sq km Nilpena Station, half an hour’s drive to the north, bought the pub in 1991, by then a little run down. At the time, it was their local and with the pub’s future looking a little shaky, they decided they would start pulling the schooners. The gamble paid off. Word soon got around that there was a gem in the Aussie desert and people started to come from all over Australia and further afield, including Brazil, Britain, USA, Japan and Italy, to name but a few countries. And it’s not difficult to understand why.

When it comes to stuff of outback legend, the hotel’s atmosphere couldn’t be bettered. Behind its sandstone walls, little has changed to corrupt its original character. It’s true the dining room (below) now doubles up as an art gallery, but the long wooden tables come from the shearer’s quarters on Nilpena Station and the Aboriginal paintings couldn’t have a better pedigree – they originate from the famous Utopia Community, 250km north east of Alice Springs. Like the food, the art is considered by many to be some of the finest to come out of the outback.

And the Prairie’s attractions don’t stop there. Country and Western star Lee Kernaghan has given two concerts at the hotel and Jane has just launched an annual shorts film festival called Cinema Under the Desert Stars.

Fargher Lager

Back to the restaurant, the local population of Western grey kangaroos provide some of the best roo meat in the country and appropriately they make a solo appearance on the menu, as Kangaroo Fillet on a Sweet Potato Fritter and Quandong Chilli Glaze (main: $24). Enjoy this with the local Flinders Bundaleer shiraz ($6 a glass) and you won’t be disappointed. I was tempted to match the Mediterranean Pizza ($19) with a bottle of Bollinger Special Cuvee ($195), but ordered a long neck of Jane and Ross’ home-brew beer “Fargher Lager” instead. It’s obvious the Prairie caters for diverse tastes and budgets.

“You could say our bar serves the world,” says Jane at breakfast the next morning. “It’s a great leveller; a place where you’ll find local railway workers talking to travellers from all over the globe. We’ve even broken into the Italian honeymoon market.”

Outback Espresso

Before I leave, I order breakfast – a Dried Peach and Quandong Compote with Yogurt and Muesli ($8.50), followed by Sweetcorn Fritters with Bacon, Roast Tomatoes and Wilted Rocket ($12.50). The sun has risen over the great spine of the Flinders and its rays are flooding across the saltbush plains that stretch flat and unbroken more than 1500km to Perth.

Jane makes excellent espresso (from $3.20) and her skills as a barista are called upon when 15 cyclists, on a mammoth 2280km expedition from Port Augusta to Mt Isa in Far North Queensland, drop in for coffee. “Its the best brew we’ve had so far,” says one of the cyclists.

Flashbackers

Near the hotel is the former town’s old school house, post office and a couple of empty houses, where you’ll find overflow bedrooms and what Jane calls her “Flashbackers”. Today, Parachilna’s population numbers around seven and most of them are connected in some way to the Praire.

Thanks to Jane and Ross Fargher, the old hotel is now an even bigger outback icon than it ever was – a traveller’s rest, where you can either order a cool beer and pay for a place to park your tent or sit down to a three-course meal and collapse into a queen-size bed.

How:

The 12-room Praire Hotel is 470km north of Adelaide. Nightly rates start from $130. The hotel’s Sunsets, Saddles & Shiraz package offers an outback adventure of three nights and two days that includes any or all of the following: horse riding and a cattle muster experience on Nilpena Station, 4WD tours, country hospitality with meals, wine and beer and social contact with local characters, sleeping under the stars in a swag, in a shearers’ cottage or at the hotel ($3800 per person during March, May , July and October).

Other activities:

Drive through the Parachilna Gorge to the historic town Blinman in the Flinders Ranges or through Brachina Gorge and Bunyeroo gorges to Wilpena Pound.

Other places:

If you’re driving up from Adelaide, drop in the North Star Hotel at Melrose, a historic little town just south of the Flinders. The Star offers great food and beautiful rooms and istheplace to break the journey to Parachilna.

To read about the best views in the Flinders Ranges from Rawnsley Park Station’s chic eco villas, click here!

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Why you should consider the colours that you wear and surround yourself with

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Colour your world

Research shows that colours have a profound effect on your mood, emotions, and behaviour. They can energise you, making you move and think faster, and they can also help you feel more relaxed and improve your concentration.

For example, experiments show that pink helps to calm anxiety; it has also been discovered that blood pressure rises when a person is exposed to red light, and reduces under a blue light. Consider the colours that you wear and surround yourself with – even a tiny change can make a difference to how you feel.

Red

Feeling tired? Getting a cold? Wear red socks, gloves or a scarf. Stimulating and strengthening, red encourages appetite and restores vitality. It’s the colour we associate with passion, sex, ambition, courage and extroversion. (Ever wondered why men notice ‘the lady in red’? It’s because red is also the longest ray in the visible spectrum, meaning it makes a greater impression on the retina.)

Pink

If you’re feeling drained by other people, this colour has a harmonising and balancing effect. Pink is the colour of unconditional love and caring, of affection, compassion and sympathy; it helps you to be open to receive love as well as give it.

Orange

Are you disorganised? Surrounding yourself with orange items at home and at work – tea towels, candles or even a cheery mouse-mat – helps you to feel more focused and competent. Similar to red, in that it is stimulating, orange creates a nurturing sense of warmth, comfort, and positive energy. It also has anti-depressant properties and promotes hope and optimism.

Yellow

If clarity of thought is what you need, wearing yellow will help you to be more rational. Research shows that yellow has a direct effect on intellectual capacity and self-expression, which is why schools use it in classrooms. Inspirational and uplifting, it lightens mood, and helps you to concentrate and communicate.

Green

If you are unsettled, wear green to regain equilibrium. It is the colour of nature and symbolic of growth and fertility, it is also said to have healing qualities. According to colour psychologist Dorothee Mella, green is an excellent colour to wear if you are in a state of transition, perhaps moving house or ending a relationship, as it enhances perception and self-knowledge and will help soothe nervousness.

Blue

Have you got a presentation to make? Wear blue, the colour of authentic, clear communication. Calming and relaxing, blue creates a sense of serenity and vision, which is why it has been traditionally used in art as a symbol of truth and higher wisdom. The shade is important: dark blue confers a sense of emotional stability and self-reliance, and is a good choice for decision-making. Lighter blues encourage creativity, imagination and perception. And, if you struggle to wake up in the mornings, consider painting your bathroom aqua, the ideal colour for alertness.

Purple

Soothing and settling to the nerves, purple has been much used in religious and spiritual practice because it is a colour thought to enhance psychic abilities, including clairvoyance – that’s why purple was such a fashion statement in the 1960s, being associated with the awakening of all sorts of ‘new age’ thinking.

Your Say: How do colours influence you? Share your experiences here…

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All about cholesterol

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National Heart Week

Question:

I often hear about cholesterol and the different types. Can you tell me which one we need to increase and which one we should try to reduce?

Answer:

Cholesterol is essential to life. It is a soft waxy substance that helps form cell walls and makes hormones. The body produces most of the cholesterol we require with only a small amount needing to come from the diet.

There are two major types of cholesterol in the body. LDL is commonly known as ‘bad’ because it deposits cholesterol on blood vessel walls increasing the risk of heart disease. HDL is the ‘good’ type, as it removes excess cholesterol from the blood (just like a garbage truck removing the rubbish) and takes it back to the liver where it is broken down. If you want to lower your risk of heart disease, you need to aim for a high HDL level, which is protective, a low LDL level and for your total cholesterol to be within the recommended range.

Goal

Total Cholesterol: Less than 5.0mmol/L

HDL: Greater than 1.0mmol/L

LDL: Less than 2.5mmol/L

Changing your lifestyle and diet can help you achieve this.

  • Eat more plant-based meals. Soy, nuts, wholegrains, legumes, fruit and vegetables are superfoods that help you keep your cholesterol under control. Add yellow-split peas to vegetable soup and try chickpeas and nuts in pasta and rice dishes. Add vegetables to pizza and pasta and have dried fruit as a snack. All plant foods are naturally free of cholesterol.

  • Choose healthier fats. Reducing your intake of saturated and trans fats will lower your LDL levels. Saturated fats are found mostly in animal foods such as milk, butter, cheese and fatty meats. Saturated and trans fats are often found as hidden fats in cakes, biscuits, potato crisps, pastries and takeaway foods. Choose healthier fats instead, such as avocado, nuts, fish and oils such as olive or canola.

  • Be active. Exercising regularly can increase your HDL levels. Try to be physically active most days for at least 30 minutes. If you can, also enjoy some regular, high impact activity three times a week.

  • Maintain a healthy weight. If you are carrying excess body fat, reducing it will often lower your LDL and increase your HDL levels. Even a small weight loss can improve cholesterol levels.

YOUR SAY: How do you maintain? Tell us below…

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An anti-inflammatory diet

An anti-inflammatory diet

An anti-inflammatory diet

An anti-inflammatory diet

If we could take a sneaky peak into the ‘inbox’ of scientists throughout the world, chances are the most common word would be inflammation. And whilst we may think of this as your knee swelling when you cop a knock in sport, this kid is a little different.

The correct terminology for the new buzz word in medical science is chronic low grade systemic inflammation. To break it down it is simply swelling, on a small scale, throughout the whole body, within the blood vessels which is on-going. While we use the word ‘small’ to describe it, the potential for disease is enormous.

In fact for the past decade scientific research is pinning inflammation as the bad boy of heart disease, type 2 diabetes (click here to assess your risk of type 2 diabetes), and may even play a role in cancer. More work is to be done in these areas, but for the mean time, the scientific world is pointing the finger from all directions.

What is inflammation anyway?

Inflammation is a typical response to an abnormal situation. An example would be like when you get a splinter embedded in your finger. After a few hours there will be localized swelling and a little redness on the surface. Under the skin, there is a hive of activity.

Chances are that the splinter has brought into the body bacteria that are potentially dangerous. The immune system responds with fury, cranking into gear by sending a number of different signals, engaging all units to respond to the situation. The response is quick and ends with the foreign bacteria being surrounded and attacked.

Part of the response involves setting up a wall to surround the bacteria to enable the rest of the unit to do its work. This is a typical ‘inflammatory’ response. Usually the immune system sends out a specialised ‘anti-inflammatory’ squad to break down the walls and end the inflammation.

Recent findings suggest that not only invading micro-organisms, like bacteria, viruses (and even dust) set off the immune cascade and cause inflammation, but even certain foods.

For example, humans have not evolved eating large amounts of fat and sugars. And while small amounts of these every now and then can be overcome, continual intake may result in pro-inflammatory chemicals overwhelming the system.

It is this ongoing inflammation (particularly in the lining of the blood vessels), that is now known to be associated with heart disease, diabetes and a range of other problems. Unlike a few years ago when we thought that heart attacks were caused by simple mechanical blockages of the arteries, the process now seems to be much more active.

Your anti-inflammatory Lifestyle Medicine

Reducing inflammation in your arteries involves the following six things on a daily basis:

  • Choose high-fibre, low glycaemic index carbohydrates such as whole grains, legumes, and vegetables and fruits.

  • Eat lean protein at all 3 meals. Eg. egg whites, fish, game meat (kangaroo) skinless chicken breast and low fat dairy.

  • Consume unsalted nuts on a daily basis, about 1 handful (with a closed fist). Eat with vegetables, berries or other fruits, or grains.

  • Eat a salad of leafy greens dressed with vinegar and virgin olive oil.

  • Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or trans fats.

  • Keep serving sizes modest.

You can also boost your anti-inflammatory potential by maintaining a healthy body weight (Click here here to assess your body composition) and gaining at least 30 minutes of physical activity that makes your heart rate increase every day.

YOUR SAY: How do you cope with inflammation? Share your ideas with us below…

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The truth about ‘low fat’ and ‘diet’ foods

The truth about 'low fat' and 'diet' foods

The truth about 'low fat' and 'diet' foods

Sifting through the marketing jargon of descriptive labels on foods these days can leave even a nutritionist questioning which way to go.

Low-fat, lite, light, fat-free, sugar-free, % free, no added, low, diet are just a few of the terms plastered on many packaged goods competing for our grocery dollars and confusing consumers everywhere.

There is currently no consistency nor regulation of using such terms and so the terms are highly subjective and can mean anything from what the manufacturer wants you to believe to what you think it means to what is really in the product or anything in between. It can be literal as in fat-reduced milk or it can be not so clear as in no added sugar, but naturally occurring sugars are allowed… so where to start if you’re tyring to lose a few kilos or just tidy up your diet a bit?

Learn the lingo

The big question is ‘what do all these terms really mean?’ They vary between different products and different brands of the same product. This is a major problem according to a recent consumer report by FSANZ www.foodstandards.gov.au

The marketing plans for these products are designed to make you think they will deliver what you need, want or assume from them. But is the impression you get accurate? Shouldn’t diet food be inherently good for you? Not the case at all. Even the term ‘good for you’ is relative and depends on your health profile and your goals. It may mean balanced, natural foods, or aiding weight loss, or a diet low in sodium and cholesterol for example.

Low fat, reduced fat, low energy, sugar free, ‘no added’ — are these descriptive claims even accurate? They are great marketing that’s for sure, but it’s all relative. The following describes some terms used for ‘diet’ foods and their ‘intended and perceived meanings which are not always consistant.

No added:

Light/lite:

Low or reduced:

Diet:

Free, % free:

The reason is, as cholesterol became a popular health issue the marketers knew consumers would be looking for items without cholesterol. But this does not mean no or low fat. Buyer beware! And don’t even get me started on the ‘low-carb’ product ranges which have inevitably emerged due to low-carb diet crazes. ‘Low-carb’ pasta, ‘low-carb beer—Puhlease!! Sure, it’s carbs in the pasta and beer that’s bad… it couldn’t possibly be the readily-stored fat in the creamy pasta sauce or the preferentially-used, high energy content of alcohol. Anyone who still believes carbohydrates are bad seriously needs to find out what they are, what they do and about proper nutrition from a reputable scientific source.

Justifications and false securities

But most diet foods I would not necessarily consider a good part of regular healthy diet, I would consider them a means to an end when not using them has it’s own risks.

Diet soda has caffeine, artificial sweeteners, phosphoric acid, sodium — all yuk! — has initial uses — get off sugar etc — but NOT long term.Plus some recent research which said it may interfere with estimating energy intake — so overeat.

Although warning labels have been removed, Saccharin has sufficient evidence that it is carcinogenic to lab rats and mice that I’m not interested in it as a regular part of my diet.

Aspartame has also been controversial with claims of a range of effects in independent testing from cancers to weigh gain, to headaches, dizziness, cramps, anxiety, vomiting and nausea.

Sucralose is very sweet (600 x sugar) and like all fake sugars helps train you (and children) to crave sweets. But this one contains chlorine and we don’t yet have all the information about digestion, absorption and long-term human use. I don’t want to be a lab rat, I don’t know about you…

Where there is smoke, there’s certainly a chance of fire and you must weigh wether it is worth the risk to you.

Adding an artificial sweetener tablet to your coffee or tea is just the tiniest amount of sugar compared to the accompanying muffin or biscuit! And diet sodas just contain so many undesirables it really is the best choice to find another regular drink or only drink occasionally.

Also, the ‘diet soda phenomenon’; people who drink diet soda lose less weight than those who drink regular soda. Research into their eating patterns and attitudes show this is because they eat more and higher energy food than they would otherwise which they justify with the fact they are drinking diet drinks.

Some use diet soda to get off a sugar addiction, this can be useful tool so long as you also reduce the total amount of sweet stuff you have. As fake sugar is also very sweet and will still train you to have a taste for sweets.

Diet sodas, are very acidic and can make you feel hungry due to increased stomach acid, so you eat more…

Why might you use these products?

What to look for:

Use for very obese where really need to lose weight drastically because at risk of other complications. Diabetics, chd, other disease sufferers?

Good for short term when need to cut energy consumption to lose weight. Good to substitute as lower energy density foods. BUT not taste great so good for short term. Also many have artificial products, chemicals, sugar/fat substitutes so if aiming for a more natural diet good short term only.

Also, taste! Only whole egg full-fat mayonnaise is really good and fat-free salad dressings leave much to be desired. The quality of taste and satiation can leave much to be desired and so in some cases you’re better off just eating something else rather than the ‘fake’ version. EG. 97% fat free chips? Lite chocolate bars, all taste terrible and you should just have a little of the real thing or ‘save up’ to have it once every week or two if you’re trying to lose weight.

Tips to avoid the traps

  • If something says fat free or sugar free don’t assume it’s also low in kilojoules or will help you lose weight. Fat free sweets contain so much sugar and a whopping amount of energy.

  • The biggest trap with diet foods is overeating. This can be because of justifying the excess as ‘OK because it’s diet food’, not realising the significant kilojoules still in the food or eating more because they are not satisfying. Having occasional real treats is good for your soul and can even help weight loss. The deprivation of strict diets often leads to bingeing and blowing it. But tread lightly and use portion control.

  • ‘Diet’ sweets may have no fat or sugar but what the *#$! are they made of, and would you want it in you? They generally taste really bad and won’t satisfy your sweet tooth, so eat something else anyway.

  • With snacks usually made with a lot of fat and/or sugar such as chocolate, chips or ice cream, if you consider the reduced-fat or low-fat versions compare the nutritional information to the regular version and consider taste and how much you would eat of each. You may be better off with less of the real thing.

  • Read, read, read the nutritional panels every time. Make conscious informed choices. Don’t automatically believe what you’re told and consider the descriptive terms on the front as a guide, not an absolute truth. Question everything and find out the answers. Your health is worth it.

  • Remember the meanings of the terms may differ so find out if the claim means it is healthy for you and will help with your overall goals.

  • Consider why you would choose processed products, over natural foods. Specially formulated and promoted ‘diet’ foods are not cheap and you and your budget can be much healthier by filling your diet with more foods without labels at all such as fresh fruit and vegetables.

  • Using diet foods does not help establish good eating habits which is really the key to long term weight loss and health. They can help with short term energy reduction if used properly but what then? You stay on the diet products for good, go back to what you ate before and risk weight gain or find new, healthier ways to eat. I’d go with the last option first and skip the rest of it.

  • Some low-fat foods are useful as part of a healthy diet for adults. Choosing skim, low-fat or fat-reduced dairy lets you get more of what you need-calcium and protein – and less of what you don’t (fat). Getting used to the taste of low-fat dairy is easy and worth it to trim the kilojoules.

  • Don’t give low-fat, light or other diet products to young children, toddlers or babies unless under specific medical advice.

  • Avoid foods with artificial additives replacing fats and sugars. Opt for more natural foods and less processing.

Bottom line — no diet product will help you lose weight if you’re still ingesting too many kilojoules. And as lite, low fat, sugar free and diet products are rarely satisfying there is a very good chance you’re eating more of them and could potentially gain weight!

A low-fat or sugar or light diet without any specially formulated and expensive products is easier than you may think. If you get used to sourcing, preparing and eating healthier foods, you can continue this and always be better off no matter what faddish products appear on market. Try them if you like, if you can afford them, but buyers beware. Don’t let anyone convince you that you need them as you can most likely do better without most of them. Natural whole foods will win for nutritional, lifestyle, cost and overall health every time. -that quality of what you’re putting into your body and the cost in cash and health — what you’re really paying and what you’re really getting.

By the way, I test most of these products when they come out and my conclusion is; don’t bother with chips over 90% fat-free. They just aren’t even close and you’ll still want the real ones!!!

Fiona Thomas Hargraves is an exercise scientist, nutritionist and author of Fit & Fabulous for life after babies available at bookstores now.

www.fionathomashargraves.com

YOUR SAY: Do you fall for the marketing of so called ‘low fat products’? Share with us below…

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Mealtime madness: keeping your kids nourished

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Family mealtime

If you feel as though you need to be a professional negotiator and full time chef just to get through dinner time with your kids, you’re not alone.

Getting your kids to eat what you’ve made is a common struggle amongst parents. And, doing it with little fuss or complaint seems to be equally as difficult. Here are our tips on making mealtimes less stressful!

Get kids involved in preparation

Children feel a real sense of inclusion when they help prepare meals. Plan some fun meals for the week with the kids and shop for them on the weekend. The fruit and vegetable section is an especially good place to teach kids how to choose good produce and they can help you wash and chop them later!

Eat as a family

Research shows that families who eat together not only have a greater intake of fruits and vegetables, but they are also more likely to enjoy mealtimes. This creates a positive eating environment where the company and conversation are an important part of the meal – not just the food.

Set a good example

One of the best ways to get your children to eat nutritious foods is for them to see you enjoying them. Teach your kids to eat when they are hungry and to stop when they are full – rather than having to eat everything on their plate. Show your kids that enjoying a nourishing mealtime experience is more important than eating everything that’s on the plate.

Some final tips:

  • Try to only make one meal for the entire family. When children demand another meal, because they don’t like the one you’ve made, it’s usually because they want your attention – not because they don’t like the food. Try not to make a separate meal for one or more members of the family – as this rewards fussiness. 

  • Try to stay clear of negotiation strategies that involve receiving treats like ice-cream if they eat their vegetables as it creates the idea that nutritious foods aren’t pleasant. 

  • Be confident in suggesting if they simply don’t like what is made that there isn’t another option. Trust that your kids won’t become malnourished or be at risk of starvation if they don’t eat that meal.

Nutritional information supplied by The Sanitarium Nutrition Service

YOUR SAY: How do you keep your kids interested in healthy food? Tell us below…

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Another good reason to pick red

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Red Wine

The evidence in favour of drinking moderate amounts of red wine just keeps stacking up: it’s an antioxidant, an anti-inflammatory, and it helps keep heart disease at bay.

Now, according to a new study published in Cancer Epidemiology, Biomarkers and Prevention, it seems red wine can also reduce your risk of lung cancer.

Researchers from California’s Kaiser Permanente Centre found that drinking at least one glass of red wine a day equates to an astonishing 60 per cent reduction in risk of developing the disease.

The flavonoids and resveratrol in red wine are considered to be responsible for this effect; they are not found in white wine.

Your say: Do you drink a glass of red wine a day? Share with us below…

Support the Cancer Council for Daffodil Day: Sorbent will make a donation on behalf of all the top 3 arcade challengers! Click here to take the Sorbent Arcade Challenge.

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Blood pressure news

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Oranges

The bioflavonoid nutrient quercetin is best-known for its anti-cancer prowess and its ability to optimise the body’s utilisation of vitamin C. Now, according to a study from the University of Utah, published in The Journal of Nutrition, it appears that taking a daily supplement of 730mg of quercetin can also significantly lower both systolic and diastolic blood pressure in people with hypertension. Why? Study author Randi Edwards suggests that quercetin may reduce the production of angiotensin II, a molecule that constricts blood vessels and so increases blood pressure.

Your say: Do you believe in the health benefits of quercetin? Share with us below…

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All about nutritional supplements

All about nutritional supplements

Nutritional Supplements

Question: Are there greater benefits in eating whole foods as compared to taking nutritional supplements?

Answer:

  • Supplements can’t supply all the nutrients in food. Food is very complex. Whole foods such as fruits, vegetables, nuts, legumes and wholegrain breads and cereals contain thousands of phytonutrients that can interact with each other in positive ways. When you isolate nutrients from a food you lose these benefits. For example, by just taking a vitamin C tablet instead of eating an orange you can miss out on all the other ‘goodies’ in oranges such as fibre and antioxidants.

  • Whole foods provide a balanced nutrient intake. The amount of various nutrients in foods is naturally balanced. Supplements often contain very large doses of a few nutrients that can upset the balance in the body and may even be harmful. For example, excessive vitamin A intake during pregnancy may cause birth deformities.

  • Supplements don’t taste as good as food. Eating is an enjoyable social experience and supplements can reduce one of life’s greatest pleasures! However, there are instances where a supplement may be needed in addition to a varied diet. They may be appropriate for certain groups of people – pregnant women, vegans, those recovering from serious illness or with a medical condition such as Coeliac disease. Please consult n your doctor or an Accredited Practising Dietitian if you think you may need to supplement you or your child’s diet.Nutritional information supplied by The Sanitarium Nutrition ServiceYOUR SAY: Do you think kids or adults need to take a multivitamin each day? If you have used supplements, have you found them to be beneficial? Share with us below…

Nutritional information supplied by The Sanitarium Nutrition Service

YOUR SAY: Do you think kids or adults need to take a multivitamin each day? If you have used supplements, have you found them to be beneficial? Share with us below…

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