January 2021 HWFL Newsletter

2021 is here. This month your HWFL Team want to share some news, tips and recipes to help you start the year off fresh and excited to reach all your health goals.

Announcements

New Healthy Weight For Life Online Store

The HWFL Team are pleased to launch a fresh, new Online Store for you! We have created a more user-friendly experience and added an important feature for regular shoppers – free shipping at any time for any purchase of $111.50 or more (can be used in conjunction with usual graduate discounts or other coupons).

To check out the new Online Store go to:

https://healthyweightforlife.com.au/online-store-landing/

Have you or a family member recently broken a bone and are aged over 50 years? Find out more to help you Prevent Further Fractures.

Prevent Further Fractures Project

The broader Prima Health Team have been working on an exciting project that may be of interest to you or someone you know who has broken a bone since turning 50. Fractures may be sign of osteoporosis - a condition where bones become weaker and more fragile. The Prevent Further Fractures project aims to put you in control of your bone health by completing a simple assessment to get a snapshot of your fracture risk which you can then talk about with your doctor.

To find out more or complete your assessment go to

https://preventfurtherfractures.com.au/

HWFL Graduate Online Store Special

15%* DISCOUNT & FREE POSTAGE on ALL KicStart™ VLCD Shake & Soup Orders

*15% off the RRP of $2.95 = approx. $2.51 per sachet. This offer is valid until 5pm AEDST Friday 12th February 2021 for all graduates of HWFL programs.

No need for log in details, just start shopping:

Simply select your KicStart™ flavour options and click ‘Add to Cart’ then ‘View Cart’.
Enter your special discount code HWFLGRADUATE and click on ‘Apply Coupon’
Proceed to checkout and payment.
The rest is in our hands – your HWFL Team will pack and deliver the order to you shortly!

Click here to visit the Online Store

Phone the team on 1800 226 180

Our Top Fibre-Fuelled Tips for Good Gut Health

When it comes to dietary fibre, the first thing that comes to mind is that it “keeps you regular”. But there is so much more that a fibre-rich diet can offer us, including new evidence that it could help us live longer.

What is dietary fibre?

There are different types of fibre, all of which carry their own unique benefits.

Read below for the run down on the three main types, and simple tips to get your fibre fix:

1. Insoluble fibre

INSOLUBLE FIBRE: If you’ve been feeling blocked up over the New Year, we’ve got good news for you! Insoluble fibre is the "roughage" in food. It acts as a big bristly brush that sweeps through your digestive system and moves things along faster. We find insoluble fibre in the skin of fruit and veg, whole grain bread & cereal, wheat bran, nuts & seeds. To boost your insoluble fibre:

Keep the skin on your fruit and veggies
Swap white bread, rice and wraps for whole grain varieties and brown rice
Swap your cereal over to a higher fibre alternative e.g. All bran, Barley+ Muesli

Sprinkle toasted nuts/seeds over salads

2. Soluble fibre

SOLUBLE FIBRE: Soluble fibre absorbs water and forms a gel in your gut. This slows down digestion, resulting in lower blood sugar levels after eating, and a feeling of fullness. Soluble fibre also helps lower unhealthy cholesterol in our blood, but binding to it so that you can pass it in the toilet. Soluble fibre is in oats, barley, flesh of fruit & veg, psyllium husks, beans and lentils. Try:

Choosing overnight oats or Oat Brits for brekky
Adding psyllium to smoothies, cereal or Kicstart
Swapping juice for whole fruit and vegetables
Mix lentils, beans and barley into soups & salads

3. Resistant starch

RESISTANT STARCH: Resistant starch helps your healthy gut bugs thrive, promoting digestive health and lowering inflammation, which may also be linked to reduced disease risk. Get your resistant starch fix from legumes/beans, whole grains; lightly ripe bananas and cooked and cooled pasta/rice/potato. To get your resistant starch fix:

Snack on a firm banana or hummus & vita weats
Cook freekeh instead of cous cous
Try Freedom Foods Barley+ wrap or muesli

To get the benefits, we recommend 25-30 grams of fibre each day. Not sure where to start? Don’t worry – we’ve got you covered! See the image to the left for ideas.

Fresh Summer Recipe

Recipe and Image from The Heart Foundation

Cajun Beef Poke Bowl

This month, we’re bringing you a tasty little lunch or dinner recipe that is a great option to get you fueled up for the warm weather and summer fun.

Time required: 30 minutes

Serves: 4

Recipe

INGREDIENTS:

400g lean rump steak - trimmed of all fat
2 teaspoons Cajun spice mix
2 teaspoons olive oil
250g freekeh* - uncooked
2 corn cobs - husk and silk removed
3 cups red cabbage* - finely shredded
300g broccoli
1 carrot - grated
1 large/2 small avocado(s) - halved and peeled
2 tablespoons pecans - chopped
Lime wedges, to serve

For Buttermilk Dressing:

¾ cup buttermilk
¼ cup fresh coriander - halved and peeled
1 green shallot – finely chopped
2 teaspoons Dijon mustard
2 teaspoons lime juice

* See the Meet a New Ingredient section.

METHOD:

Place steak on a large plate. Rub both sides with combined spice mix and oil. Heat a large non-stick frying pan over a medium-high heat. Add steak and cook for about 4 minutes on each side, or until cooked to your liking. Transfer to a clean plate. Rest 15 minutes.
In a deep microwaveable bowl, add 2 cups of boiling water to freekeh. Microwave (1000w) uncovered on high for 14 minutes. Cover and leave to sit for further 10 minutes.
Rinse corn cobs under cold water. Cut kernels from cob.
Place broccoli in a heatproof bowl. Cover with boiling water. Stand 2 minutes. Drain and refresh under cold water. Drain again.
To make dressing, whisk all ingredients in a medium jug with a fork to combine.
To serve, slice steak thinly. Arrange freekah, steak, corn, broccoli, cabbage and carrot in separate sections between 4 shallow serving bowls. Top each serving with an avocado half. Drizzle with dressing and sprinkle with pecans.

TIPS:

Feel free to swap the freekeh for any cooked wholegrain e.g., quinoa, barley, brown rice.
If steak isn’t your thing, you can opt for chicken, fish or go plant-based with some firm tofu or tempeh instead
Don’t have any buttermilk handy? Don’t fear - Greek or natural yoghurt will also do the trick!

Meet a New Ingredient

Finding and using a new ingredient (or rediscovering an old favourite) can be an exciting and adventurous experience in the kitchen. Learn about these interesting ingredients, where to find them and how to use them in your weekly menu!

Freekeh

Freekeh (pronounced free-kah) is wheat that is harvested while young and green, then roasted and rubbed to remove the chaff (“freekeh” is derived from the Arabic word for “to rub”). What is left behind is a wholegrain with a nutty, lightly smoky flavour and great chewy bite. Freekeh has become renowned as a “super grain” and for good reason! It is packed full of protein and fibre (both known to keep you feeling fuller for longer!) and minerals such as manganese, calcium and iron.

Learn more about freekeh

Where to find it? Freekeh can generally be found in the cereal, health food or international aisle of your local supermarket or Middle Eastern grocer.

How to use it? Freekeh is freakily easy and versatile to use in both sweet and savoury dishes. It makes a great substitute for rice, pasta and quinoa if you’re getting a little bored of your usual routine. Pop it into porridges, pilafs, salads and soups to add some extra oomph and excitement.

How to store it? Whole freekeh can last for several years so long as it is stored properly in an airtight container away from heat moisture and light.

Red Cabbage

Red cabbage (also called purple cabbage) is a variant of the common cabbage within the Brassica family. It is characterized by the vibrant, violet colour of its leaves and highly appreciated slightly sweet taste. The beautiful colour of red cabbage comes from pigment molecules called anthocyanins. These molecules are affected by the acidity of the environment. FUN FACT! If you make an extract of red cabbage juice and add vinegar to it, it’ll turn bright pink!

Learn more about red cabbage

Where to find it? Red cabbage can be found in the produce section of your local supermarket or grocer. Look for a cabbage with a dense, firm head that feels heavy for its size. The leaves should be crisp and unbruised. Quick tip - check to bottom of the cabbage to make sure that the leaves aren’t starting to separate from the stem (an indicator of age).

How to use it? Red cabbage is really versatile and can be eaten raw, cooked or pickled and made into sauerkraut (see ‘Tri-Colour Coleslaw’ Free Food Recipe in your HWFL Guide for atasty idea of using red cabbage).

How to store it? Store the whole head of cabbage in a plastic bag in the fridge for up to 2-3 weeks. Once cut, cabbage loses freshness rapidly so make sure to wrap any leftovers tightly in plastic wrap. To store for up to a year, you can freeze cabbage by first cutting it into shreds, blanching in boiling water for 2 minutes, draining, chilling then packing it into airtight containers before popping it into the freezer.

Join the HWFL Graduate Facebook group

This is a private group where you can join and start sharing experiences, questions and conversations with your fellow HWFL graduates. The HWFL team will also be active on the group to assist with anything and to ensure it is a comfortable space for everyone to share and have their say.

To join the HWFL Graduate Facebook group:

Log in or register on Facebook (facebook.com)
Search for “HWFL Graduates” and select the “Groups” filter (underneath the search bar)
Click the blue button “Join Group” to request to join
Answer prompted questions, read the Group Rules
Click “Send to Admins”

You will then receive a notification in the next couple of working days to confirm approval into the HWFL support group. Once you are approved, you can start posting straight away!

On your PC, mobile or tablet:

Go to HealthyWeightForLife.com.au
Scroll down to your specific program:
Osteoarthritis, Heart, Type 2 Diabetes, Essentials or Healthy@Heart
(If you have forgotten which program you completed, please contact the team)
Click on the “Login (already enrolled)” button for your program
Enter your username and password

If you have forgotten your username and/or password, click on “Forgot your password?” and enter the email address you supplied when you registered. Click “Recover Password” and you will receive an email containing your username and password details!

Get in touch with us!

We’re always keen to hear your stories, achievements & ideas. If you have something you’d like to share, learn more about or have any other feedback, updates or suggestions, we’d love to hear from you.

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