We are excited to announce a 5th My Physio My Health location in Kilkenny!
Kilkenny Physiotherapy Clinic has served Adelaide's Western suburbs for over 25 years and Luke Ryan, Principal clinician continues to work with us. We feel proud to have such an experienced senior person leading the team.
Luke has special interest in vertigo (BPPV) and has treated many patients with this condition in very few visits. Another senior physio at Kilkenny is Doris Buschenings who continues to work with us. Doris has special interest in knee OA and lymphoedema management.
My Physio My Health Kilkenny is a BUPA preferred practice.
You may or may not have noticed but every month our newsletter has new recipes to try. The recipes are designed to suit the season in terms of fruit and vegetable available but also the type of weather. For example, July is the middle of winter and this month recipe is a nice potato and chorizo soup, something that wouldn’t normally be served on a 40°C summers day. Its all well and good that we create these recipes but can you or anyone for that matter read and follow them to cook themselves a nice winter warmer? Some of us may take our cooking literacy skills for granted but there are number of people who are not able to cook a meal due to poor food literacy.
Understanding Food Literacy
Food literacy is the use and collection of knowledge, skills and behaviours that allow a person to plan, manage, select, prepare and eat food to meet needs. Poor food literacy indicates that there is a lack of understanding or ability which affects one or more of these areas. How do you know if you have poor food literacy though? Well, that’s not a straight forward answer because you might be able to do a lot of things when it comes to planning, buying and preparing foods but then the act of cooking may be an overwhelming task. For some even able to plan a meal can be a struggle. It is really dependent on person to person which is why in this month blog we are going to discuss recipe literacy or as I like to call it “how to read a recipe”.
Where to Start
Being able to read a recipe and understand what it is asking is a good place to start when improving food literacy. It can help with planning and shopping of meals and food; it can also help you indicate the level of difficulty and effort required. For beginners I also suggest to choose recipes that take no longer than 40 minutes to prepare and cook because anything longer for someone just starting can way too overwhelming. Some recipes won’t separate cook times from prep times which can be a real struggle to gauge how long it will take but remember as a beginner everything is going to take slightly longer anyway which is why choosing a recipe under 40 minutes is again a good start even if they don’t separate prep and cook time.
What’s with the tsp and tbsp?
Ahhh abbreviations, there here to make life easier but for a beginner in the kitchen or someone with poor food literacy they can look like we are speaking another language. Below are some common abbreviations for common measures in recipes. Understanding these can help you understand how much is chilli powder is required that doesn’t burn your mouth.
Tablespoon: Tbsp, tbsp, TB, tb
Teaspoon: Tsp, t, T
Cup: C
Milliliter: mL, ml
Grams: g
Ounce: oz
Liter: L
Kilograms: Kg
Pound: lb
What about things like finely and chopped?
Words like these describe how fruit, vegetables and meat need to be prepared. Below is a visual guide to helping you better understand what the recipes are looking for when they say these descriptors. Finely or rough though can refer to how small or neat it needs to be prepared. For example, if something needs to be finely sliced, the food needs to be cut very thin whereas roughly chopped can refer to thick chunks.
Book a session with a Dietitian
If you are wanting more help understanding recipes, labels on food or how to plan, shop and cook meals then book a session with our dietitian today.
Written by Jess Koznedelev
Jess has a great passion for all things food, especially the joy it can bring people. Her big passion areas include Health At Every Size®, eating disorders & paediatric nutrition.
As accredited practicing dietitian, Jess provides an evidence-based, individualised approach to help you make sustainable health behaviour changes that are long lasting. Book a Dietetics Consultation today.
The start of June marks a change in season, winter which means soups, slow cooks and roast are all the rage when it comes to dinner time meals. However, it is not just the menu that changes with the seasons, the produce that makes our meals also changes. Today we’re discussing what is seasonal eating and the benefits of eating seasonally as well as ways we can make it happen.
What is seasonal eating?
Seasonal eating refers to eating fruits and vegetables that are currently “in season” or at the peak of their ripeness and flavour at a specific time of the year. Eating these the foods that are in season and provide a multitude of benefits to you and the environment.
Benefits of eating seasonal foods
There are many benefits of eating seasonally but here are just some of the reasons why eating to the seasons will help you and your family.
The food just tastes better – in season produce is fresher, juicier and overall taster when its perfectly ripe and in season. Fruits and vegetables that have been chilled for long periods will have reduced flavour and possible texture changes which doesn’t make for a pleasurable eating experience.
It won’t break the bank – Did you know that if you eat foods in season, they are likely to be cheaper? With the cost of living currently increasing with what feels like every day paying $14/kg for a capsicum seems ridiculous but if you chose to eat seasonally and instead added Asian greens or carrots to your stir-fry then you won’t feel like you need a loan just to make dinner. Shopping seasonally from farmers markets can also reduce the cost further as it is coming straight from farm to plate without the supermarket middle man.
Riper the fruit the high the nutrition – at the peak of ripeness is when foods have their highest nutritional content. This is why sometimes you may hear frozen foods have more nutritional value because when ripe foods are picked they are then frozen in that state straight away trapping the high nutritional value. When you choose to eat seasonally you chose to eat foods that are currently at their height of ripeness meaning the nutritional value you get from them will be tip top. Eating in season foods also ensure you get variety all year round meaning more access to different vitamins and minerals.
Helps reduce your carbon footprint – buying foods that aren’t in season means they need to be transported in from areas where they are. This could mean they come from interstate or even overseas. The more travelling your food does the bigger the carbon footprint and therefore worse off for the environment.
Jess has a great passion for all things food, especially the joy it can bring people. Her big passion areas include Health At Every Size®, eating disorders & paediatric nutrition.
As accredited practicing dietitian, Jess provides an evidence-based, individualised approach to help you make sustainable health behaviour changes that are long lasting.
International No Diet Day is to celebrate body acceptance and diversity within our community. It is a day that raises awareness of the potential dangers of dieting and the questionability of success they have.
Nothing says Easter like hot cross buns and it seems these days as soon as boxing day arrives our shelves are flooded with them. So what is the history behind them and will they be on your plate this Easter?
Goals are a great way to assist with motivation, measure progress and provide satisfaction on completion. Goals can be super helpful when it comes to rehabilitation but how do we make good goals?
These home exercises will be tailored to you and your recovery by your health professional after they have assessed you. These exercises will often require either no equipment, common household items or the use of a resistance band which can be purchased cheaply within the clinic.
We are pleased to announce that Younique Health & Wellbeing has been taken over by new management, My Physio My Health – Woodville. The team would like to thank former Younique owner, Diana Bordean.
Our Physio Will is showing you some stretches using the foam roller. The foam roller is a great tool to use to get a bit of variety in your movement, especially whilst working from home.
WISHING EVERYONE A HAPPY NEW YEAR! WE'VE RETURNED TO OUR REGULAR OPENING HOURS
