• Laundry
• Heating/cooling
• Lock-up storage
• Emergency call system

Viewing is by appointment.
Contact Penny Inge 0425 779 903

• Laundry
• Heating/cooling
• Lock-up storage
• Emergency call system

Viewing is by appointment.
Contact Penny Inge 0425 779 903

• Study/Separate Dining area
• Walk-in robe/en-suite
• Laundry
• Heating/Cooling
• Lock-up storage
• Emergency call System

Viewing is by appointment.
Contact Penny Inge 0425 779 903

• Powder room
• Laundry, fitted with dryer
• Heating/cooling
• Lock-up storage
• Emergency call system

Viewing is by appointment.
Contact Penny Inge 0425 779 903

Serves 6

2 cups rolled oats
160ml orange juice
1 cup milk
2 tablespoons honey
1 cup Jalna Natural Yoghourt or BioDynamic Organic Yoghourt
1 cup sultanas
100g mixed fresh fruit (sliced bananas, finely diced apple, chopped strawberries, kiwi fruit)
50g slivered almonds

* Combine rolled oats, orange juice, milk, honey and Jalna Yoghourt.
* Stand for 2 hours or overnight.
* Add the fruit and mix well.
* Add slivered almonds and serve.

Please visit my website for more tips on healthy eating www.kareninge.com

Interested in the latest on healthy eating to tackle the leading cause of death and disability in Australia – cardiovascular disease?  There’s so much information around about eating for a healthy heart that you may feel you’ve got it covered.  However, a recent survey by the Heart Foundation showed that confusion still reigns when it comes to nutrition messages.

How’s our heart health IQ?

The Heart Foundation recently released a report that found too few Australian adults recognize the lifestyle factors contributing to cardiovascular disease. When asked what can increase a person’s risk of cardiovascular disease:

* Seven out of ten people did not identify being overweight as a contributor
* More than one in three people did not identify poor eating habits as a contributor
* Almost half of the respondents did not identify lack of exercise as a contributor

It seems that as well as tapping into the latest and greatest research, Australians need reminding of some heart health basics.

For good heart health the Heart Foundation recommends that you enjoy healthy eating, be physically active every day, be smoke free and achieve and maintain a healthy body weight.

Back to basics

Healthy eating for a healthy heart means:

1. Choose healthier fats

To minimise the risk of coronary heart disease saturated fat should contribute no more that 8% of total energy intake, however the report showed that this level is still around 13% in the Australian diet.

Top tips:

* Choose margarine spreads instead of butter. Try plant sterol enriched spreads like Logicol to help lower cholesterol absorption.
* Have oily fish such as salmon and sardines at least twice per week for an omega-3 boost.
* Select lean meats and remove visible fat and skin from chicken
* Use a variety of oils for cooking – good choices include canola, sunflower, olive, soybean and peanut.
* Try to limit high fat, high salt takeaway foods and unhealthy snack foods to once per week.

2. Go easy on high salt foods

It is estimated that a reduction of 2.9 grams of salt per day in a whole western population would reduce deaths from stroke by 22% and from heart disease by 16%.

Top tips:

* Go easy on cured meats, salamis, sausages, commercial sauces and many takeaway foods.
* Watch out for high salt snack foods like potato crisps and savoury biscuits
* Check labels for salt or sodium levels.
* Try not to add salt at the table or when cooking.

3. Eat more wholegrains, vegetables, fruit and nuts

It is estimated that inadequate consumption of fruits and vegetables was responsible for around 3% of Australia’s total disease burden. Fruits and vegetables, along with wholegrain/wholemeal breads and cereals, provide important nutrients, high levels of dietary fibre and phytochemicals or antioxidants.

As well as being a good source of fibre and healthy oils, nuts also contain phytochemicals.  Compelling new research has shown definite advantage to heart health of being a regular nut nibbler.  Major epidemiological studies show that eating a serve of nuts five or more times a week can reduce the risk of cardiovascular disease by half.

Top tips:

* Fill up on vegetables everyday and include grain based foods at least once per day.
* Enjoy oats at breakfast for the benefits of cholesterol lowering beta-glucan.
* Snack on fruit and a variety of plain unsalted nuts, or crudites and low fat yoghourt.

You might like to try these healthy heart recipes below or visit my website for more tips on healthy eating www.kareninge.com

Salmon with pea mash

Bircher muesli

While further research is required, particularly in terms of human clinical trials, there is an extensive library of in vitro and animal based research showing herbs and spices aid in the prevention of chronic diseases such as cardiovascular disease (some studies show a reduction in cholesterol through consumption of garlic ^{MJA 20-32}; the high antioxidant level in some herbs have the potential to inhibit the oxidisation of LDL cholesterol ^{MJA 35-41})and cancer through the potent antioxidant effects of several herbs (tumeric, lemongrass, basil, parsley, rosemary and mint).^{MJA 64-67}

Herbs and spices also appear to work to maintain our health by supporting the immune system, aiding digestion and managing nausea. ² Their anti-inflammatory properties also seem to support bone and joint health and relieve pain. ^{MJA 103-112}

Due to their high level of antioxidants and phytonutrients, early evidence also suggests that herbs and spices act synergistically to enhance the health-related properties of other foods and to multiply the antioxidant value of a meal.³   The process has been tagged “food bundling”.

So compelling is the evidence, that leading Australian and American nutrition and health experts say “the forgotten foods” should be recognized as a food group and included in dietary guidelines and food models. ⁴

“Research now shows that herbs and spices pack a powerful biological punch.  Not only are they high in phytonutrients including antioxidants, they are also rich in vitamins and minerals and other bioactive components,” said editor of the MJA Supplement, Professor Linda Tapsell of the National Centre of Excellence in Functional Foods (NCEFF). (Professor Tapsell (right) is pictured with Karen Inge at the launch of the MJA Supplement.)

“Herbs and spices have two great ‘selling points’.  Firstly, they appear to extensively support nutritional health and secondly, they increase the nutritional quality and attractiveness of the daily diet through their variety, flavour, colour and aroma.   Learn to use herbs and spices daily for taste and flavour and chances are your consumption of fat, salt and sugar will dramatically drop.”

While it has been long known that antioxidants are abundant in fruits and vegetables, researchers have recently identified high concentrations of antioxidants in herbs and spices.

The results show that the antioxidant capacity of herbs and spices compares very favourably with that of vegetables and fruits. ²

And while a spoonful of herbs or a smattering of spice is much smaller in weight than a serve of berries 5, the intense concentrations of antioxidant in herbs and spices ensure their addition to a meal provides a substantial antioxidant boost.

Through their aromatic oils, herbs and spices deliver intense flavours and food satisfaction.  Herbs and spices can replace fat, sugar and salt in our food, make vegetables and bland foods like grains and legumes tastier, and assist in weight management by making low fat food more appetizing.

They enrich our diet by increasing the variety of foods we consume (a recommended target is 20-30 foods per day), by upping the colours in our meals to make them more nutritious, and by multiplying the antioxidant score of meals via “food bundling”.¹ Their antimicrobial properties can reduce the risk of bacteria in food. ⁶

“For centuries, herbs and spices have underpinned traditional medicine but only now is science  realising the potential health benefits of these miniature plant foods,” said leading Australian dietitian Karen Inge who also worked on the herb and spice research. “Even Hippocrates had a repertoire of 300 remedies involving herbs and spices, and the Chinese, Indians and Indigenous Australians have been using herbs and spices for both culinary and medicinal uses for centuries.

“Research today shows populations that follow a traditional Mediterranean diet high in antioxidant rich plant foods, including garlic and herbs, have a reduced incidence of chronic illnesses such as heart disease and cancer.

“The message is becoming increasingly clear, include herbs and spices in your daily diet.  They can be conveniently added to day to day cooking, are inexpensive, are readily available and always in season, and by their essence, highly palatable and easily consumed.

“We’re not asking people to drink two litres of a concoction, search for an expensive out of season fruit or consume a handful of supplements.   Herbs and spices are so concentrated in phytonutrients including antioxidants, we are simply saying increase your daily consumption and be creative – throw three teaspoons of herbs into your stir fry rather than one, whip some garlic into your mashed potato, spice up your scrambled eggs with some oregano and don’t forget the ginger in your juice.”

The MJA supplement entitled “The Health Benefits of Herbs & Spices – the past, the present and the future” follows a peer-reviewed summary of international research, with the published supplement focusing on the benefits of culinary herbs and spices in targeted health areas.

Directed by National Centre of Excellence in Functional Foods (NCEFF) and made possible via an educational grant from Gourmet Garden, the research was headed by NCEFF director Professor Linda Tapsell and conducted by an Australian panel of medical and health experts*.

The Position Paper, entitled “Herbs & Spices – An Integral Part of the Daily Diet” is an Australian-US collaboration led by nutrition scientist, Dr Katrine Baghurst, and expressed the shared views of Americans Dr Clare Hasler and Susan Bowerman from the University of California and from Australia – Dr Paul Nestel from the Baker Heart Research Institute, Professor Tapsell, and leading dietitians Karen Inge and Virginia Fazio.   The project was made possible via an education grant from Gourmet Garden.

Please visit my website for more tips on healthy eating www.kareninge.com

References for herbs & spices – integral to your daily diet

MJA designates all references referring to the Medical Journal of Australia –  “The Health Benefits of Herbs & Spices – the past, the present and the future”  (Supplement Vol 185 number 4 – 21 August 2006)

For full transcripts of papers www.healthyherbs.com; www.gourmetgarden.com

Further References

1. Medical Journal of Australia –  “The Health Benefits of Herbs & Spices – the past, the present and the future”  (Supplement Vol 185 number 4 – 21 August 2006)
2. Position Paper – August 2006 – Herbs & Spices An Integral Part of the Daily Diet:  Baghurst K; Tapsell L; Nestel P; Inge K; Fazio V; Hasler C; Bowerman S
3. Ninfali P; Mea G; Giorgini S; Rocchi M; Bacchiocca.  Antioxidant capacity of vegetables, spices and dressings relevant to nutrition B J Nutr 2005; 93: 257-66
4. Position Paper – August 2006 – Herbs & Spices An Integral Part of the Daily Diet:  Baghurst K; Tapsell L; Nestel P; Inge K; Fazio V; Hasler C; Bowerman S – Figure 1 and point 6.
5. Position Paper – August 2006 – Herbs & Spices An Integral Part of the Daily Diet:  Baghurst K; Tapsell L; Nestel P; Inge K; Fazio V; Hasler C; Bowerman S – Table 1a and 1b
6. Position Paper – August 2006 – Herbs & Spices An Integral Part of the Daily Diet:  Baghurst K; Tapsell L; Nestel P; Inge K; Fazio V; Hasler C; Bowerman S – Reference 66, 70 ,72

He presents a guide to foods from acai to yoghurt—the top powerhouse foods that can help battle specific health issues including cancer, heart disease and diabetes from developing in the future while increasing one’s everyday wellness now. From nuts that fight obesity to foods that increase athletic performance and fight asthma, David Grotto discusses the science behind today’s dietary guidelines and shows how anyone can easily incorporate each food into a daily diet.

David reinforces the medical importance of eating a diet high in variety—with carbohydrates, proteins, and fats included—and how these important foods battle disease, build a healthy body, and get the nutritional job done and shows how good nutrition also means good-tasting food. And he has personal experience showing the benefits of the 101 foods—when his cholesterol hit an all-time high, he added oatmeal, almonds, figs, cranberries, and salmon to his diet and lowered his levels considerably, in just one month.

His top foods are primarily fruits, vegetables, grains, nuts and seeds. They include avocadoes, barley, basil, blueberries, buckwheat, celery, cherries, cinnamon, cloves, fennel, flaxseed, lemon, limes, quinoa, sesame seeds, pistachio, spelt, spinach, tea, turmeric, walnuts, watermelon and wasabi.

Please visit my website for more tips on healthy eating www.kareninge.com

ScienceDaily (Aug. 17, 2011) – When it comes to improving bone health in postmenopausal women – and people of all ages, actually – a Florida State University researcher has found a simple, proactive solution to help prevent fractures and osteoporosis:  eating prunes.

“Over my career, I have tested numerous fruits, including figs, dates, strawberries and raisins, and none of them come anywhere close to having the effect on bone density that dried plums, or prunes, have,” said Bahram H Arjmandi, Florida State’s Margaret A Sitton Professor and Chairman of the Department of Nutrition, Food and Exercise Sciences in the College of Human Sciences. “All fruits and vegetables have a positive effect on nutrition but in terms of bone health, this particular food is exceptional.”

Arjmandi and a group of researchers from Florida State and Oklahoma State University tested two groups of postmenopausal women. Over a 12 month period, the first group, consisting of 55 women, was instructed to consume 100 grams of dried plums (about 10 prunes) each day, while the second – a comparative control group of 45 women – was told to consume 100 grams of dried apples. All of the study’s participants also received daily doses of calcium (500 milligrams) and vitamin D (400 international units).

The group that consumed plums had significantly higher bone mineral density in the ulna (one of two long bones in the forearm) and spine, in comparison with the group that ate dried apples. This, according to Arjmandi, was due in part to the ability of dried plums to suppress the rate of bone resorption, or the breakdown of bone, which tends to exceed the rate of new bone growth as people age.

The group’s research was published in the British Journal of Nutrition. Arjmandi conducted the research with his graduate students Shirin Hooshmand, Sheau C Chai and Raz L Saadat of the College of Human Sciences; Dr Kenneth  Brummel-Smith, Florida State’s Charlotte Edwards Maguire Professor and Chairman of the Department of Geriatrics in the College of Medicine; and Oklahoma State University statistics Professor Mark E Payton.

In the United State, about 8 million women have osteoporosis because of the sudden cessation of ovarian hormone production at the onset of menopause. What’s more, about 2 million men also have osteoporosis.

“In the first five to seven postmenopausal years, women are at risk of losing bone at a rate of 3 to 5 percent per year,” Arjmandi said. “However, osteoporosis is not exclusive to women and, indeed, around the age of 65, men start losing bone with the same rapidity as women.”

Arjmandi encourages people who are interested in maintaining or improving their bone health to take note of the extraordinarily positive effect that prunes have on bone density.

“Don’t wait until you get a fracture or you are diagnosed with osteoporosis and have to have prescribed medicine.” Arjmandi said “Do something meaningful and practical beforehand. People could start eating two to three dried plums per day and increase gradually to perhaps 6 to 10 per day. Prunes can be eaten in all forms and can be included in a variety of recipes.”

The US Department of Agriculture funded Arjmandi’s research. The California Dried Plum Board provided the dried plums for the study, as well as some funding to measure markers of oxidative stress.

Please visit my website for more tips on healthy eating www.kareninge.com

Journal Reference:
Shirin Hooshmand, Sheau C Chai, Raz L Saadat, Mark E Payton, Kenneth Brummel-Smith, Bahram H Arjmandi. Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 2011; 1 DOI: 10.1017/S00711451100119X

As more health-conscious people move away from overly-processed, ‘fake’ foods that are full of additives to foods as close to the natural source as possible, now the dilemma is should we be eating organic or not?

Unfortunately there isn’t enough hard data to make the answer a simple one.

To a great extent, it depends on which food we are talking about: for some groups of food it is more obvious than others. Most people who care about the environment and animal welfare go for free range choices.

When it comes to chicken and pork we are assured by the industry that if we buy free range these animals will not be given prophylactic antibiotics.

But when it comes to fruit and vegetables, it isn’t that clear cut. How do we know whether the food is actually organic? And is it necessary for us to only eat organic fruit and vegetables?
From a nutritional point of view there is some research to suggest that organic fruit and vegetables may be higher in phytonutrients that have antioxidant capacity and so may be better for us. Organic tomatoes, for example, may be redder and have more flavour. This generally indicates they are richer in the antioxidant lycopene. People who grow their own tomatoes organically will certainly testify that they taste better.

But how do we know that all food marketed as ‘organic’, really is? Can we be assured that it will have no more chemical residues than non-organic,  because there are charlatans in every industry.  It’s difficult to decide when the organic industry has such loose certification and controls, plus anyway, Australia supposedly has one of the safest food supplies in the world and it is heavily regulated in terms of which chemicals can be used in production and the amounts allowed to ensure that the levels are safe.

Ultimately, the choice is yours, but we need more independent studies regularly testing our foods for residues and these results should be made more accessible to the public. Until that time, the best advice, is to buy as much wholefoods as we can, that are in season and at their peak, produced and sold locally if possible, so when they are ripe we get all the benefits of the freshest produce.

You might like to read the excellent article I contributed to in The Age to help make up your mind or visit my website for more tips on healthy eating www.kareninge.com