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!
Onions are part of the family of vegies called alliums - these also include leeks, garlic, shallots (or green onions), spring onions and eschalots. These vegetables have been associated with a lower risk of several cancers, including cancer of the stomach, colon, oesophagus, pancreas, breast, prostate and brain.
You have no doubt heard of probiotics – healthy bacteria that we want to colonise the gut – well research suggests that prebiotics might be more important. These are compounds in food that act as specific fuel to these good bacteria. Having prebiotics in your diet therefore encourages the growth of healthy bacterial populations and pushes out the bad guys. Alliums provide a particular group of these prebiotics called fructo-oligosaccharides (FOS).
FOS can cause problems for people with irritable bowel disease (IBS), but that may be due to having an imbalance of bacterial groups present, with more of the bad guys. See a dietitian or other health professional for more advice.
Avocados are one of only two common fruits that are rich in fat - the other being the olive - and both provide predominantly healthy monounsaturated fats. 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.
Avocados are an impressively good source of fibre. Half an avocado contains 6-7g of fibre – almost a quarter of your daily goal.
You may also be surprised to know that avocadoes are a good source of vitamin C. This makes them a great addition to a vegetarian meal as they will help you to absorb more plant iron.
Half an avocado also provides about a fifth of your daily folate needs. Folate protects your DNA and cells all around the body from damage and therefore plays a key role in anti-aging.
Try using mashed avocado in your sandwich or wrap, on toast instead of butter with sliced tomato, boiled egg and cracked black pepper, dice into salads or make into a guacamole dip.
Although not the richest source of vitamin E, avocados do contain a significant level and it’s highly usable. Vitamin E is a major protector of polyunsaturated fats from oxidation and because these poly fats are low in the fruit, almost all of the vitamin E is available for use within your body instead.
Walnuts are a standout for the plant omega-3 fat alpha-linolenic acid (ALA) with 30g of nuts providing 1.9g. ALA cannot be made in the body and must be obtained from our diet. It seems to play a role in heart health with Harvard researchers recommending an intake of 2-3g a day.
Walnuts also contain vitamin E, folate, arginine and plant sterols, all of which contribute to heart health. A large US study found that eating a small handful of nuts (30g) on five or more days a week halved the risk of heart disease!
We usually think of vegies and fruit as being the most antioxidant rich foods, but in fact walnuts are real contenders here. Compared to other common nuts walnuts come second - losing out to pecans for the top spot - for antioxidant power. To put that in perspective, antioxidant power is measured by the ORAC assay. Wild blueberries have an ORAC value of 9,621 μmol TE/100g, while walnuts ORAC value is 13,541 μmol TE/100g. Not bad!
Lemon's are usually not eaten in great quantities due to their sour taste, but do dleiver a lot of taste in small quantities. This is largely due to the citric acid, comprising 5-6% of the juice. I'm not sure why I continually see references on the internet to lemons being alkalising, when lemon juice is undoubtedly acidic. The common practice of drinking hot water with lemon first thing in the morning 'to aid digestion' is without scientific rationale. All I can see this doing is eroding your tooth enamel. A very real hazard of acidic drinks.
However I do love to use lemons and they have much to offer us. The juice is rich in vitamin C, although if you cook with lemons you destroy much of the vitamin C. But you will benefit from fresh lemon juice in dressings or simply squeezed over your steamed greens.
The skin of a lemon contains a potentially beneficial phytochemical called limonene. This is terrific at dissolving oils and so if often added to natural cleansers - or simply use a fresh lemon to clean your bench top. But there is interest in what this chemical can do within our bodies that may be beneficial. At least in the lab it has been shown to block carcinogens and kill cancer cells. We need more research to know if this happens in the body. For now you might like to grate some lemon zest into your salad dressing or into your stirfry or baking.
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.
In Australia we call it rocket, in Italy it is 'rucola' and in North America it is 'arugula'. This is one of my favourite leafy greens, although admittedly not everyone will love its peppery kick. Rocket is really a herb and has been grown and consumed in the Mediterranean region at least since Roman times.
Like most leafy greens, rocket is a rich source of a number of antioxidants including carotenoids and flavonoids, as well as vitamin C. It is fabulous for a number of B group vitamins, especially folate and provides a good dietary source of vitamin K.
Rocket is terrific in a salad - try serving traditionally with parmesan and a handful of walnuts, dressed with extra virgin olive oil and lemon. In Italy it is often used to top a pizza after cooking, or you can fold through a warm pasta dish right before serving.
Rocket was believed to be an aphrodisiac and in the Middle Ages it was not allowed to be grown in monasteries for that reason!
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