Healthy Family, Happy Family (4 page)

If you have gas problems when eating beans, combine both methods: bring a large saucepan of water to the boil then add the legumes and boil for 2 minutes. Remove
from heat, cover and soak overnight. Important: discard the soaked water as it contains the indigestible sugars that promote gas. You can also add a strip of kombu (a type of seaweed) during the cooking processes to promote proper digestion of legumes.

Dried lentils (red and brown/green), split peas (green and yellow) and black-eyed peas do not need to be soaked. Adzuki and mung beans only need to be soaked for one to two hours. However, make sure you rinse these beans and lentils thoroughly, changing the water two to three times until it runs clear.

After soaking the legumes (if required), add the necessary amount of water (4 cups of water for every cup of legumes is ideal). Avoid stirring the beans while cooking as it can damage them. Do not add salt as it can toughen the beans if added too early. Lentils are quick to cook, but for all other beans check their progress after 45 minutes with this simple test: if the legumes are cooked they should be soft enough to mash with the back of a fork. All cooking times are approximate as this will vary depending on how fresh the legumes are (how long it has been since they were harvested). It is necessary to test them to avoid overcooking.

One cup of legumes usually makes 2 1⁄2 cups when cooked.

Seafood, especially fish, is abundant in beneficial omega-3 fatty acids, protein, vitamins B12 and B6, and low in saturated fat. Australia’s National Heart Foundation tells us to eat at least two serves of fish each week, and seafood lovers who consume omega-3 rich fish more than twice a week are less likely to suffer from eczema, psoriasis, heart disease and depression.

Although fish is healthy, some varieties contain varying levels of the heavy metal mercury. While this does not usually pose a health problem, eating larger sized fish on a regular basis can be harmful to a woman’s fertility or a child’s health over the long term.

How does mercury end up in fish? Mercury occurs in nature; it also leaks into our waterways from industrial pollution and ends up in our seafood, especially the larger fish, which are higher up the food chain (they eat more food thus digesting more mercury from the ocean or waterways). Mercury-rich flake, or shark, is commonly used in fish and chips so be careful what you order (perhaps ask for another type of fish?).

Unborn babies and small children are most at risk of mercury toxicity, so be aware of what you feed your children and avoid the fish listed if you are pregnant. Mercury poisoning occurs over the long term (it can take years) and symptoms include irritability, headaches and memory loss. Mercury toxicity can also promote infertility and miscarriages so if you’re planning to have a baby, it’s best to avoid high-mercury fish.

Avoid or limit* eating the following mercury-containing fish:

[* Health authorities suggest if you eat a serve of mercury-rich fish, you should then avoid eating all seafood for at least two weeks afterwards to allow time for your mercury levels to reduce.]

The good news is you can safely enjoy omega-3 rich fish, such as salmon, trout, sardines and herring, which are low in mercury, as is the case with all small-sized fish and seafood including hake, bream, shrimp, flounder, prawns, lobster and oysters. And you can make a healthy snack with 95g (3 1⁄3oz) of canned tuna twice a week, as the canned stuff is sourced from safe, smaller sized tuna.

As mentioned earlier, omega-3 fatty acids are extremely beneficial, having positive effects on heart health, proper brain development in foetuses and children, and aiding smoother skin and less skin roughness and scaling.

Ideally, children aged between one and eight years should have around 40–55mg (1⁄1000–1⁄500oz) of omega-3 daily; children nine to thirteen years need approximately 70mg (3⁄1000oz); and those aged fourteen to eighteen years need 85–125mg (3⁄1000–1⁄250oz). Adults should aim for at least 160mg (3⁄500oz) daily. The daily upper limit is 3000mg (1⁄9oz) of
omega-3 daily for all ages.[6] The list below details foods that are good sources of omega3, with the approximate amount of omega-3 contained in each serving noted in brackets.

[* Indicates the food is cooked.]

Two important fatty acids in the omega-3 family are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are both anti-inflammatory and DHA is an essential nutrient for brain and retina development.

[* The range varies according to the region fish is sourced from, quality of storage, if fish skin was left intact and cooking method.

The Australian Government guidelines recommend children consume two to three serves of dairy foods or calcium-enriched soy alternatives daily. One serve is 200g/7oz yoghurt, 1 cup (250g/9oz) of milk (cow’s or enriched soy) or two slices of cheese.

Adults can have two serves a day if you enjoy eating dairy products. Or you can get your calcium kick from other non-dairy sources, including canned and fresh salmon, tinned and fresh sardines (especially if eating the bones), fish fillet, prawns, dried figs, tahini (sesame seed paste used in Hummus Dip, Asian greens, almonds, soy beans, sesame seeds. Smaller amounts of calcium can be found in broccoli, parsley, spinach, bread, oranges, canned tuna, tofu, baked beans and cabbage.[7]

These guidelines are based on the current research and a touch of humour. It is ultimately up to you whether your family avoids unhealthy foods and drinks altogether.

Why? They offer no goodness and often contain artificial colours and flavours that can
affect a child’s behaviour. Reserve them for children’s parties, or an occasional treat for yourself, and favour the natural alternatives that do not contain nasty numbers.

Why?
They often contain artificial preservatives and loads of sugar or artificial flavours so they should be limited.

Why?
Half a cup of quality fruit juice such as apple juice can be had daily but my top tip is to dilute juice with at least 50 per cent water. Look for juice that has no added sugar or preservatives and the less processed, cloudy varieties are better as they contain a bit of fibre. Orange juice is quite acidic so this is not the best choice. However, a squeeze of fresh lemon, lime or grapefruit into a glass of water is a great, cleansing way to start the day.

Ensure your family brushes their teeth twice daily, morning and night, as even the unsweetened fruit juices are naturally rich in sugar. Favour water and sip it throughout the day (or guzzle it, it doesn’t matter really).

Why?
All types of salt can negatively affect blood pressure if consumed to excess and there is far too much salt added to processed and canned foods so it’s necessary to monitor your family’s salt intake. Regular table salt contains the anti-caking agent sodium aluminosilicate (554) which is an aluminium salt. Aluminium is associated with nerve damage and Alzheimer’s disease. If you wish to add a little salt to your meals, iodised rock salt/sea salt is a better choice as it is enriched with iodine, a mineral that is beneficial for a child’s growth and development and can limit the risk of goitre, a thyroid condition, in adults. These natural (often wet) salts are generally free from aluminium-containing anti-caking agents but check the ingredient list to be sure. Foods overloaded with salt include canned/salted food, takeaway and restaurant meals and some breakfast cereals.

Why?
They offer absolutely no goodness, they contain either sugar or artificial sweeteners, plus artificial colours, flavours and preservatives (hello rotten teeth and a belly full of gut problems later in life). Soft drinks may also accelerate the ageing process, according to the research.[8] If you are rich you can buy new teeth and get a facelift so this information does not apply to you. Reserve soft drink consumption for parties and favour plain, unpreserved lemonade. Mineral water is a good alternative. Remember to clean your teeth twice daily.

Why?
Processed meats have been given the thumbs down by cancer experts. These meats have been preserved by salting, smoking, curing or adding preservatives and there is strong evidence that eating processed meat increases the risk of bowel cancer.

Why?
These flours are overly processed with most of the vitamins, minerals and bowel-loving fibre removed. Oh, and it is bleached too.

Why?
Do this experiment. Leave a small plate of white sugar outside on the ground, and beside it put a small serve of honey and see which sweetener the insects favour. I bet they don’t touch the white sugar. And you shouldn’t either. White sugar is overly processed and offers no goodness. The alternatives? Honey, real maple syrup, soft brown sugar, molasses, rice malt syrup, golden syrup and agave nectar (yum). I like rice malt syrup for its alkalising properties and honey for its minerals.

Why?
Consumption of cordial promotes tooth decay, and cordial usually contains preservatives and other artificial additives. Cordial offers no goodness and it can encourage fussy eating and drinking habits because of its strongly sweetened flavour. Reserve it for parties and favour brands without artificial additives.

Why?
Bubblegum is stupid. It is artificial in colour and taste. It makes the pavement sticky and you look silly when chewing it. On the up side, chewing gum can reduce cravings for nicotine if you are addicted to smoking, and it may reduce the risk of tooth decay.

Why?
According to Australia’s Cancer Institute NSW, we may have overestimated the health benefits of alcohol consumption: the heart-protective effects from consuming small amounts of alcohol only relates to people over the age of 45 years, and the health benefits of consuming alcohol only outweigh its damaging effects in mature gals over 65 years of age. So alcohol is basically bad for you if you are a man or if you’re a woman younger than 65.[9] If you choose to drink alcohol, here are the guidelines from the Cancer Institute NSW and the Australian Government: