Healthy Habits

Brought to by Kate Save 

CEO Be Fit Food, Winner 2018 Telstra Vic Business Year, Accredited Dietitian, Exercise Physiologist & Diabetes Educator

About Kate

Kate Save is the CEO of Be Fit Food and an Accredited Practicing Dietitian, Accredited Exercise Physiologist and a Diabetes Educator. Kate has completed a double degree in Nutrition/Dietetics and Exercise Science and completed her Masters in Clinical Exercise Physiology and an Advanced Diploma in Diabetes Education. Kate has almost 20 years of experience in the Health and Fitness industry.


Kate is the Director of Peninsula Physical Health and Nutrition which has 10 locations across the Mornington Peninsula as well as managing Dietitian and Exercise Physiology services for 3 Private hospitals.


Kate also lectures in the fields of Nutrition and Exercise Science for various educational institutions - her key areas of focus are Weight loss, Diabetes, Heart Disease, Bariatric Surgery Nutrition, Coeliac Disease, Eating Disorders, food intolerances and irritable bowel conditions.

 

Her main objective is to assist individuals achieve optimal health and well-being through balanced nutrition and appropriate exercise prescription. 

Kate will be sharing her wisdom with the Stay Fit community with the aim to help people create achievable pathways to a healthier life.

Thanks to Be Fit Food, Stay Fit Australia users have access to a free consultation with a qualified dietitian 

What is even moreinteresting is that our human DNA would fit in our big toe compared to our bacterial DNA taking up the rest of our bodies in comparison. Therefore, what could possibly bemore important than nurturing our good gut bacteria? Our gut is lined with billions ofbacteria and these bacteria ultimately determine our overall health. Our bacteria evenhave the power to activate and deactivate certain genes therefore controlling ourbodies. Throughout our gut, these bacteria can interact with our brains through the gut-brain connection.

Nutrition and Brain Health


The Gut and Brain Connection

Did you know that our bodies have 10 x more bacterial cells than they do human cells?
Technically, we are 10% human and 90% bacteria, right?

 

95% of the Serotonin (a neurotransmitter that controls our sleep, appetite and mood) is produced in our gut. The inner workings of our digestive system can, therefore, guide our emotions.

Neurotransmitters are highly influenced by our gut bacteria. This highlights that the food we eat plays a critical role in our mental health. Several studies have shown a correlation between lower incidence of mood-related conditions such as depression and anxiety in those who consume a less processed, Mediterranean-Style Diet when compared to those who consume a more processed, Western diet which is high in refined sugars.

Research shows that implementing a Mediterranean diet with a focus on plant-based nutrition may also reduce the risk of cognitive decline, such as conditions such as dementia. There is also a diet called The MIND diet (a combination of the Mediterranean and the DASH diet) which emphasizes natural, plant-based foods,specifically promoting an increase in the consumption of berries and green leafy vegetables, with limited intakes of animal-based and high saturated fat foods.

The MIND diet has also been popularized due to its potential to be used as a prevention strategy for cognitive decline.

The foods which are rich in the Mediterranean diet include vegetables, fruits, nuts, seeds, legumes, unprocessed grains plus small amounts of lean meat, chicken, fish, eggs and dairy products. Plant-based foods are often also high in dietary fibre which is the main source of food for the microbiome (gut bacteria). There are several different
types of dietary fibre including soluble fibre, insoluble fibre and resistant starch. Choosing a variety of plant-based foods is important to ensure that we develop diversity within our microbiome as this balance is linked to improved well-being.

Omega-3s are important for protecting our cognitive function by helping us to maintain neuronal function and cell- membrane integrity within the brain. Omega 3 fatty acids include; alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Foods rich in these include oily fish such as salmon, trout, sardines and tuna.

Antioxidants are also essential to good brain health. Foods which are rich in antioxidants include fruits, vegetables, nuts, seeds and legumes. The antioxidant levels in plant foods are over 64 times higher than the average animal-based foods. Antioxidants are important for preventing cell and DNA damage, boosting the immune system and preventing inflammation throughout the body too.


It is also important to limit saturated fats and refined sugars as they can have a negative impact on brain proteins. These proteins are called neurotrophins, which protect the brain against oxidative stress and promote the growth of new brain cells. Food which should be avoided or limited include deep-fried foods or highly processed and
preserved foods, packaged foods like biscuits, and chips, cheese, animal fat and fat used for cooking such as butter, lard, ghee and cream.

Finally, the food that we eat can either be the most powerful form of medicine or the slowest form of poison.

 

By Kate Save

CEO/Nutritionist/Exercise Physiologist/Dietitian

Salmon and Slaw– Serves 4. 

 

Ingredients
 

  • 1 1/2 tablespoons olive oil

  • Fresh Salmon 4 x 180g Fillets 

  • 200g Chinese cabbage, sliced

  • 200g seedless grapes, cut in half

  • 1 red capsicum, very thinly sliced (seeded)

  • 1 carrot, grated

  • ½ cucumber, sliced

  • 2 spring onions, thinly sliced 

  • 1/2 cup fresh coriander leaves

  • 1/2 cup fresh mint leaves

  • 1 lime, zest finely grated, juiced

  • 2 teaspoons honey 

  • 1/2 cup almonds, roasted, coarsely chopped

  • Lemon wedges, to serve

 

Method

  • Add the salmon, skin-side down to a large non- stick fry pan. Cook for 5 mins or until the salmon skin is crisp then turn and cook for another 2-3 mins, until the salmon is a soft pink center.

  • Meanwhile, mix lime zest and 3 tablespoons of lime juice with the honey and 1 tsp of olive oil to make the dressing

  • Mix the Chinese cabbage, grapes, capsicum, spring onions, carrot, cucumber, coriander and mint in a large bowl and divide among 4 plates

  • Top with the cooked salmon and roasted almonds and serve with a wedge of lemon. Season as desired. 

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References


 Sydenham E, Dangour AD, Lim WS. Omega 3 fatty acid for the prevention of cognitive decline and dementia. Cochrane Database Syst Rev2012;6:CD005379.
 McCann JC, Ames BN. Is docosahexaenoic acid, an n-3 long-chain polyunsaturated fatty acid, required for development of normal brain function? An overview of evidence from cognitive and behavioral tests in humans and animals.
Am J Clin Nutr. 2005;82:281–295
 Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568‐578. doi:10.1038/nrn2421
 Clapp M, Aurora N, Herrera L, Bhatia M, Wilen, Wakefield S. Gut microbiota’s effect on mental health: the gut-brain axis. Clin Pract. 2017;7(4):987.
 Evrensel A, Ceylan ME. Then gut-brain axis: the missing link in depression. ClinPsychopharmacol Neurosci. 2015;13(3):239-244.
 Murphy M, Mercer JG. Diet-regulated anxiety. Int J Endocrinol. 2013: 701967
 Gibson-Smith D, Bot M, Brouwer IA, Visser M, Penninx B. Diet quality in persons with and without depressive and anxiety disorders. Journal of Psychiatric Research. 2018;106:1-7.
 Jacka FN, Mykletun A, Berk M, Bjelland I, Tell GS. The association between habitual diet quality and mental health disorders in community-dwelling adults: the Hordaland Health Study. Psychosom Med. 2011;73(6):483-90.
 Lai JS, Hiles S, Bisquera A, Hure AJ, McEvoy M, Attia J. A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. Am J Clin Nutr. 2014;99(1):181-97.
 Sathyanarayana Rao TS, Asha MR, Ramesh BN, Jagannatha Rao KS Understanding nutrition, depression and mental illness.
 Psaltopoulou T, Sergentanis TN, Panagiotakos DB, Sergentanis IN, Kosti R, Scarmeas N. Mediterranean diet, stroke, cognitive impairment, and depression: A meta-analyses. Ann Neurol. 2013;74(4):580-91.

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