How to Buy Food for a Healthy Diet

I’m often asked how someone can improve their health and wellbeing through eating good food. A healthy eating plan starts in the kitchen. You need to have healthy food in your fridge and pantry so you can quickly prepare a healthy meal and not be tempted to make poor food choices.

Start with a Meal Plan

Before you do your weekly shop write down a meal plan. This doesn’t have to be a complicated, “set in stone” meal plan. You can outline what you think you will be eating and write a list that fits that broad plan. The best type of meal plan is a flexible one.

When shopping for food choose:

• Nutrient dense foods
• Wholegrain foods that have minimum processing e.g. whole wheat, brown rice, oats, wholegrain breads and cereals. Highly refined grains that have been enriched still do not compensate for the nutrients lost in processing.
• Dried beans/pulses like borlotti beans, chickpeas, black beans, lentils and moong dahl. Dried beans can be soaked overnight and cooked the next day. Beans/pulses are a great source of protein and fibre, which helps slow glucose absorption and keeps blood glucose levels stable. Dried beans/pulses can be used to make lots of delicious meals e.g. beans and rice, and dahl, or pulses can be added to a meat based casserole. Canned beans and pulses are an alternative for those who prefer not to cook their own.
• Fresh fruit and vegetables over processed ones (dried, canned, frozen, juices, and juice drinks). It’s ok to have some frozen fruit and vegetables in the freezer for when you run out of fresh produce, however, remember fresh really is best.  Select a variety of vegetables from the leafy green, red, orange and yellow groups. 
• Meat, poultry, fish that is low in visible fat.
• Low fat (not no fat) dairy products – milk, cheese, yoghurt, soy products.
• A variety of foods from all food groups.

Read the food label so you know:

• The calorie/kj content of a standard serve of that food.

• What other nutrients are in the food – look out for:
  • fibre content,
  • sugar (including corn syrup, honey, molasses, fruit juice concentrate),
  • saturated fats & trans fats,
  • salt,
  • added nutrients,
  • flavours & colours (natural & artificial).

• Be wary of anything labelled ‘light’, low fat, low salt or low/no cholesterol. What else is in the food? e.g. many low/no fat foods are high in sugar.

Want to know how to improve the role food has to your overall health and wellbeing? Book an appointment with me – see Bookings page.

Let’s Talk About Menopause and Genitourinary Changes
This Blog follows on from my earlier Blog on Menopause.
Genitourinary changes as a result of menopause are rarely talked about by women. It can be a thorny subject and women may be embarrassed or uncomfortable to talk about what’s going on ‘down there’. They may feel it’s a private matter. We need to get better at talking about all the symptoms of menopause. The more we talk about it, the more normal these symptoms become.
Declines in female hormones impact on the genitourinary system causing chronic pain, irritation, urinary infections (UTIs), dry vagina, skin fissures, and fear of intercourse because of pain. While hot flushes and mood swings tend to settle with time, genitourinary changes don’t.
Sometimes symptoms are so bad women cannot wear jeans or tight clothes, or feel uncomfortable sitting down.
What’s Happening
Common symptoms of genitourinary changes include vaginal dryness, burning and/or itching around the vagina, painful intercourse, urinary incontinence, recurrent urinary tract infections (UTIs), and stress incontinence. The vaginal microbiome can change due to changes in pH of the vagina.
Anatomical changes can include a loss of fullness in the genital area, and weakened pelvic floor muscles.
Treatments
The good news is there is help available.
While there are pharmaceutical interventions for menopause symptoms, many women prefer a more natural approach such as medicinal herbs and nutritional supplements for the management of their symptoms. In my experience, around 95% of women who seek naturopathic help will benefit from the herbs and/or supplements prescribed.
Often a combination of oral and topical applications is appropriate.
A pH correct, water based lubricant can ease vaginal dryness and reduce pain during intercourse.
Vaginal creams based on medicinal herbs and specific nutrients can help.
A physiotherapist who specialises in pelvic floor problems can help with urinary incontinence, bladder weakness, weak pelvic floor muscles, and prolapse of the uterus. Correct diagnosis and treatment can provide relief of symptoms and confidence to get on with day to day life.
Entire Physio in Queanbeyan has a physiotherapist who specialises in women’s’ pelvic floor issues.
Personal care products can make symptoms worse e.g soap, bath gels, lubricants, condoms, panty liners or pads can all make symptoms worse. Use a low irritant soap, and stay away from anything that may irritate.
Talk to an accredited naturopath or herbalist to find out what medical herbs and supplements will suit your individual needs.
Vaginal Microbiome
No Blog on menopause is complete without discussion on the vaginal microbiome. The most prominent microbe in the vagina is Lactobacilli. As oestrogen declines so does the prevalence of Lactobacilli, leading to a change in pH. This in turn increases vaginal dryness and may decrease libido.
Changes in the vaginal microbiome during menopause have been implicated in chronic UTIs.
Probiotics taken orally and/or used as a pessary can assist in correcting the vaginal microbiome of menopausal women.
It’s essential you consult a qualified naturopath or herbalist before using probiotics as a pessary.
Seek Help
As difficult as it is to talk about genitourinary changes associated with menopause it’s important you seek help. There are sympathetic Naturopaths and Herbalists who will listen to your concerns and prescribe a suitable, personalized treatment plan.
If your own GP is hard to talk to, ask your female friends who they see. There are GPs and specialists out there who will listen to your concerns and help you.

Let’s Talk About Menopause and Peri-Menopause – it’s more than hot flushes and mood swings
Most women who come to see me about menopause do so because of mood swings and hot flushes. It’s easy to talk about these symptoms of menopause. Some come because of weight gain.
What women don’t talk about are symptoms like dry vagina, bladder weakness (leakage when you sneeze or cough), and reduce libido. These issues are just as important as hot flushes and mood swings; so important I’ve written a second Blog just on genitourinary changes in menopause.
Quality of life can be impacted by all or any of these symptoms of menopause. We need to get better at talking about all the symptoms of menopause. The more we talk about it, the more normal these symptoms become.
Definitions
Menopause is a natural part of ageing; it represents the end of reproductive years for women. Women usually experience a slow slide into menopause over 4-6 years, starting in their 40s. This period is referred to as peri-menopause.
Perimenopause happens due to variable hormone secretion by the hypothalamus, pituitary and ovaries. As hormone secretions change the ovaries start to function erratically and decline in function.
Signs and Symptoms
The first signs and symptoms women experience relate to regularity of menstrual periods. While signs and symptoms vary between women, most can expect their menstrual period to become irregular and erratic. Some women start having very heavy periods. For some women their cycle becomes haphazard rather than regular.
Most symptoms of menopause relate to falling oestrogen levels.
As well as the symptoms mentioned earlier, women may also experience insomnia, achy joints, new facial hair, and dry skin. Once past menopause, women have an increased risk of osteoporosis and cardiovascular disease. (see my Blog on Cardiovascular Disease in Women)
Treatments
The good news is there is help available.
While there are pharmaceutical interventions for menopause symptoms, many women prefer a more natural approach such as medicinal herbs and nutritional supplements for the management of their symptoms. In my experience, around 95% of women who seek naturopathic help will benefit from the herbs and/or supplements prescribed.
Research has shown that medicinal herbs used in traditional Western, Chinese and Ayurvedic medicine systems can be prescribed to support a healthy transition through menopause. These herbs and supplements are particularly good at assisting in the management of hot flushes,night sweats, mood changes and low libido.
What herbs can assist with doesn’t stop here. Talk to an accredited naturopath or herbalist to find out what medical herbs and supplements will suit your individual needs.
Weight Gain
One of the most frustrating aspects of menopause is weight gain and the difficulty some women experience in losing weight. Weight loss is difficult without the complicating factors of menopause. Recent research indicates that abdominal weight gain is most likely associated with insulin resistance. Seeking assistance from a qualified nutritionist will help you develop an eating plan to help reduce abdominal weight gain.
Regular exercise – a mix of cardio and resistance is essential. If you are unsure of what exercise to do, seek the help of a qualified exercise physiologist, particularly if you have underlying health issues.
What works for one woman may not work for another. There are a number of medicinal herbs and nutritional supplements that can help with insulin resistance.
TATT – tired all the time and Brain Fog
Constant fatigue is more a side effect of a busy lifestyle than menopause. Sometimes lack of sleep due to uncontrolled hot flushes adds to fatigue.
With changes in when women have children, quite often women are managing young or teenage children and ageing parents, along with a demanding job, all while going through menopause. No wonder they feel tired all the time.
Give yourself a break. Find a few minutes every day for yourself.
Brain fog during menopause it most likely related to sleep problems and overall fatigue. Generally addressing night sweats and fatigue will correct brain fog.
Benefits of Menopause
There are benefits to going through menopause. No more worrying about getting pregnant, no need to carry tampons and/or sanitary pads around in case your period pops up unexpectedly.
Some women talk about the extra energy they have post-menopause. Others talk about being more focused on their own goals.

Guide to Pantry Essentials

I am often asked what I consider to be pantry essentials, i.e. what basics do I have on hand to ensure we are able to eat quite well and follow a healthy diet. Here’s what I see as essentials to have in my pantry.

Dried beans/pulses like borlotti beans, chickpeas, black beans, lentils and moong dahl. Dried beans can be soaked overnight and cooked the next day. Beans/pulses are a great source of protein and fibre, which helps slow glucose absorption and keeps blood glucose levels stable. Dried beans/pulses can be used to make lots of delicious meals e.g. beans and rice, and dahl, or pulses can be added to a meat based casserole.

Rice – I have brown rice, black rice, white rice, red rice and wild rice, as well as gluten free grains quinoa and buckwheat. When I cook rice, I often add quinoa, buckwheat and chia seeds to add extra fibre. I use leftover cooked rice to make one of my favourite Thai dishes – Andaman fried rice – I add extra vegetables, to make sure we get our daily serves of vegetables, and top with nuts and a fried egg for protein.
Nuts and seeds are good sources of healthy fats, fibres, and a range of essential vitamins and minerals. Sometimes I’ll add nuts to vegetarian meals for extra crunch and additional protein.

Add Herbs and Spices

For me a good range of dried herbs and spices is essential for adding flavour to food. With the right herbs and spices you can make really tasty food from basic ingredients e.g. curries, Asian and Middle Eastern inspired food, add flavour to a salad. I’m a little hard core when it comes to curries etc, I like to mix my own herbs and spices together to make the spice mix. Having said that, a good quality curry powder is essential to my pantry.

Dried Fruit

Dried fruit can be used in sweet and savoury meals. Dates, prunes, apricots, raisins, cranberries and figs are not only sweet, they provide essential fibre and antioxidants. Don’t overdo the dried fruits, while delicious dried fruit is high in sugar and quickly adds calories to what you eat.

Canned and Frozen Foods

While I do have dried beans/pulses, I also have canned ones on hand for a quick addition to a meal.
Canned food is comparable to fresh or frozen food. Canned lentils can be used to make a delicious lentil salad, or added to soups and stews. One of my favourite super easy soups to make has one can of mixed beans, 2 cups of fresh or frozen mixed vegetables, and 1 litre of stock; plus fresh or dried herbs for flavour. Always drain canned beans/lentils and rinse well before use.

Canned tomatoes, canned salmon, and baked beans all make great additions to your pantry.

In the freezer I usually have some frozen vegetables and frozen berries. (I also have frozen meals I prepared and froze earlier for those busy days when I don’t have time to cook).

Good Oil

Good quality oil is essential for both cooking and making your own salad dressings. I always have extra virgin olive oil, good quality vegetable oil and a selection of different vinegars in my pantry.

Fresh is Best

Every week I buy a range of fresh vegetables and fruits to include in our weekly meals. Local Farmers Markets, and/or fresh food markets are great places to buy fresh produce. Add to small amounts of animal protein and you have the ideal plant based diet.