The security code is a three-digit number on the back of your credit card, immediately following your main card number.
The security code is a four-digit number located on the front of your credit card, to the right above your main credit card number.
Oops! You can only add one Get Lean membership to your account. Stay tuned for exciting new programs over the coming months!
Macadamia nuts were once vilified for being high in fat. They are indeed fat-rich with 74g of fat per 100g. But thankfully we now understand much more about the role of fats in our diet and the benefits of good fats. Macadamias have quite a different fat profile to other tree nuts. Over 80% of the fat present is monounsaturated fat - that's the same type of fat found in olive oil and avocadoes, and is a key component of the super healthy Mediterranean Diet.
Macadamias provide many micronutrients including the B group vitamins thiamin, riboflavin, niacin and B6, along with magnesium, potassium, iron, zinc and phosphorus. If you're a vegetarian, consuming your nuts with a piece of vitamin C rich fruit will help you to absorb more of the iron. They're also fibre-rich.
Try macadamias on their own as a snack, chopped and added to your cereal or muesli, sprinkled over a salad, crushed and mixed with herbs as a topping for baked chicken or fish, or mix into a fruit crumble topping.
Monounsaturated fats are very stable and less easily damaged, both in foods and once in the body, than polyunsaturated fats. They have been associated with less abdominal body fat - the type of fat that is associated with an increased risk of diabetes and heart disease. They also help improve blood cholesterol profiles. In fact eating macadamias regularly has been shown to reduce LDL-cholesterol and increase HDL-cholesterol - exactly what you want. Including foods such as nuts as a snack instead of low fat snacks based on refined carbs, also helps to reduce triglyceride levels - another heart disease risk factor - and will help control blood glucose levels, manage appetite and overall help you to control your weight.
You might not think of a pineapple automatically when we list superfoods, but there's more to this tropical fruit than you might realise. A cup of pineapple chunks provides you with over 60% of your RDI for vitamin C. Since we know vitamin C aids in the absorption of plant iron, adding some pineapple to your legume or quinoa salad will boost your uptake of iron from these foods.
Pineapple is also packed with all the right kinds of fibre - a cup of pineapple has over 3g, on par with an apple. You'll also get an excellent boost of manganese with 40% of your daily requirement in a cup, and good levels of thiamin, magnesium and vitamin B6. That same cup of pineapple has only 290kJ (70 calories), 13g of carbohydrate, 1g protein and no fat. Team it with a bowl of natural yoghurt to boost the protein for a pretty perfect, low kilojoule mid-afternoon snack.
Pineapple also contains an enzyme called bromelain. This is extracted from the fruit and sold as a popular nutritional supplement. There is some good evidence that it may help to reduce the pain of osteoarthritis. Any effect of bromelain consumed naturally in the fruit is unknown, but there is research interest in it's general anti-inflammatory and pain reducing effects. The other interesting use of bromelain is as a meat tenderiser. You can buy it in a powder form for this use, but why not just team your meat with pineapple in a savoury recipe? If you only ever have pineapple on a Hawaiian pizza, it's time to be a little adventurous.
Olive oil is rich in monounsaturated fats – they are also only one of two fruits that are fat rich (the other being the avocado). A solid body of scientific evidence supports making these fats the major ones in your diet. They can help you to achieve a healthier blood cholesterol profile, improve your insulin sensitivity, help you to control blood glucose levels, improve a fatty liver, and even reduce the amount of fat you store around your abdomen.
The Mediterranean diet is hailed quite rightfully as one of the healthiest in the world. This diet has been associated with lower rates of heart disease, lower blood pressure, lower risk of stroke, better cognitive health, lower risk of diabetes, and lower risks of many cancers. There are many factors that may contribute to this, but one of the key characteristics is the use of olive oil as a staple food and the principal fat.
It is important to buy extra virgin olive oil however and not products labeled as “light”, “pure olive oil” or “pomace”. These are all refined products and do not contain the health promoting qualities of fresh extra virgin olive oil. Refining the oil removes many of the antioxidants, phytosterols and polyphenols present in the fresh extra virgin oil that benefit us. Oil is not like wine – it doesn’t get better with age. The fresher it is the better. Choose quality over quantity and you will reap the benefits.
It’s a myth that cooking with extra virgin olive oil destroys its benefits. Good quality extra virgin olive oil has a high smoke point of around 210°C. It can be used for stir-fries, on the BBQ, roasting foods in the oven and pan-frying. Store your oil in a cool dark place to retain the freshness and health-promoting properties. And use it regularly so that you are always consuming this year’s batch.
Fat helps deliver taste and flavour, but it is also necessary for the absorption of many antioxidants including beta-carotene, not to mention the fat-soluble vitamins A, D, E and K. Drizzling extra virgin olive oil over your salad or steamed veg adds flavour (so you eat more plant food) and makes sure you can absorb more of those beneficial plant compounds.
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