YMCA Healthy Living Magazine, powered by n4 food and health Winter 2019 | Page 2

NEVER MISS AN ISSUE! You can subscribe to receive this magazine simply by sending your name and email address to [email protected] PLUS when you subscribe (for free) you will also go into the draw to win an awesome prize. See page 20 for full details. Welcome to the Winter 2019 edition of Healthy Living Magazine with a focus on dietary fats. Fats and oils got a pretty bad name in the ‘80s and ‘90s. Thankfully, as research has moved forward, the tide has turned. We now realise that nutrition is a lot more complex than ‘fat makes you fat’. These days we’re hearing more about the importance of various fats on our cholesterol levels and heart disease risk – which we explore in detail on pages 4 and 5. W We also explore some of the confusing issues and common questions around dietary fats these days – including the popular but controversial low carb or ‘keto’ diet, which oil is it best to cook with and is coconut oil really a health tonic? CONTENTS 3 Staying sunny side up this winter Fiona Kriaris 4 Understanding cholesterol and healthy fats Anna Howard 6 Seasonal eating in winter Marnie Nitschke 7 Recipes: Cauliflower and leek soup; Savoury muffins Nicole Dynan and Taryn Richardson 8 Low carb high fat diets: Are they safe and do they actually work? Catherine Saxelby 10 Recipes: Mediterranean chickpea and nut cakes; Quinoa hazelnut porridge Nuts for Life 11 What it takes to become a YMCA swim teacher Janelle Falkingham 12 The truth about coconut oil Hannah Ovens-Henig 13 Oils ain’t oils Catherine Saxelby 14 Gymnastics is for every body Taylah Palmer 15 Understanding the impact of palm oil Marnie Nitschke and Maria Abadilla 16 Recipes: Chickpea and kale pesto fettuccini; Chicken spinach pie Sports Dietitians Australia We’ll also help you with seasonal eating tips and plenty of delicious winter recipes featuring seasonal produce and healthy fats. 17 Recipes: Indian beef cashew pine nut pilaf; Lentil bolognese Nuts for Life and Joel Feren Curl up with a cuppa and enjoy! 19 Margarine or butter – Which is better? Karen Inge and Rachel Hua 18 YMCA Open Doors YMCA Victoria 20 Giveaway Catherine Saxelby books RICHARD QUAIL YMCA Nutrition Program Sponsor [email protected] TO ADVERTISE IN THIS MAGAZINE... Email: [email protected] YMCA HEALTHY LIVING MAGAZINE IS PUBLISHED BY: n4 food and health The nutrition experts delivering innovative nutrition solutions to improve the health of Australians. Web: www.n4foodandhealth.com Email: [email protected] HEALTH & FITNESS CAMPING CHILDCARE YOUTH The information contained in this publication is intended only to serve as a general overview. It is not intended to be comprehensive, nor does it constitute advice in any way. As the reader it is your responsibility to safely determine what does or does not work for you and we strongly recommend that you carry out your own research and/or seek your own advice from a suitably qualified physician or fitness professional as appropriate before acting on or relying on any of the information contained in this publication. All prices stated are the recommended retail prices in Australian currency and may be subject to change. We attempt to ensure that the content in this publication is current and accurate but we do not guarantee this, and all parties associated with the production and publishing of this magazine accept no responsibility for the currency and accuracy of any content. The copyright responsibility of all articles and content lies with individual contributors. Opinions expressed by the authors in this magazine do not necessarily reflect those of the publisher or any of its production or publishing team. No material in this magazine may be reproduced without written consent from the publisher. Copyright 2019. All rights reserved. COMPETITION TERMS & CONDITIONS: Unless otherwise specified, all competitions/giveaways contained in this issue commence on 1 June 2019 and conclude on 3 August 2019. Each competition is a game of skill and chance plays no part in determining the winner. The judge’s decision is final and no correspondence will be entered into. Winners will be selected by YMCA Nutrition Program Sponsor, at Unit 502, 990 Whitehorse Road, Box Hill VIC 3128 and will be notified by email no later than 31 August 2019. These terms and conditions apply to all competitions/giveaways contained in this issue, unless otherwise stated. Full terms and conditions can be obtained by writing to YMCA Nutrition Program Sponsor, at Unit 502, 990 Whitehorse Road, Box Hill VIC 3128, or by visiting victoria.ymca.org.au/ terms/healthy-living-magazine-terms-conditions.html Proudly printed by M&M Printworks www.mmprintworks.com.au