Frequently Asked Questions

Browse the most commonly asked questions below. If your question is unanswered use the form below to ask one of our qualified nutritionists.

1. What's the difference between Omega 3 and Omega? What's the ideal balance?
   Omega-3's are essential fatty acids that our bodies cannot create without first obtaining them from food. The 'omega' number defines which carbon the first double bond occurs in a carbon chain that begins with a methyl group and ends with an acid group. Linolenic acid, the primary omega-3 fatty acid, can be obtained through many seeds, oils, nuts, and soybeans. However, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - which are also from the omega-3 family - can both be created by the body in the presence of linolenic acid, they are best available through breast milk for infants and seafood or flaxseed for adults.
   
   Omega 3s are very important for normal brain development, communication, and vision. What has brought these fish oils into the spotlight in recent years, however, are the possible protective roles in arthritis, hypertension, cancer, and heart disease.
   
   The question of ration of Omega 3 to Omega 6 is still under debate in many nutritional circles. However what is clear is that greater amounts of Omega 3s are being recommended.
2. How can I tell if I am vitamin or mineral deficient?
   Iron deficiency is common in menstruating women who have a limited intake of red meat. Iron deficiency also causes reduced immunity, difficulty in thinking clearly and quickly, dizziness, low iron stores or anaemia.
   
   Men and post menopausal women should not supplement with iron unless a blood test shows deficiency. Magnesium and B Complex are essential for the conversion of food into energy. Diets low in nuts, seeds and green leafy vegetables may be low in magnesium. Magnesium deficiency also causes muscle twitching, muscle tremor, irritability and cramp. A refined diet, high in sugar, biscuits, cakes and low in wholegrains may lead to B Complex deficiency. B Complex deficiency is also associated with nervous exhaustion, irritability and anxiety.
   
   A diet low in fresh fruit (less than 2 pieces daily) and fresh vegetables may have inadequate Vitamin C. We suggest you increase your intake of wholegrains, nuts and seeds as well as fresh fruit and vegetables to a minimum of 2 pieces of fruit and 3 servings of vegetables daily. If the deficient state persists you should supplement your diet with the relevant vitamins and minerals as outlined above.  
3. Is salt good or bad?
   Our body is 75% water. This water is contained in all of our tissues, cells and blood. It is a salty solution, very similar to the seawater. In health circles, salt has a bad reputation. It is blamed for everything from heart problems to bloating.
   
   The term "low-sodium" is often applied to diet plans or products because we are led to believe that we must avoid or at least decrease our salt intake in order to be healthy. This isn't exactly true. The body needs sodium to function. It is the main component of the body's extra-cellular fluids, and helps carry nutrients into the cells.
   
   Contrary to the belief that sodium causes high blood pressure, it actually helps regulate many body functions including blood pressure and fluid volume, working on the lining of blood vessels to keep the pressure balance normal. The issue is that not all sources of sodium and salt are the same. Table salt consists of highly refined sodium chloride and is the culprit in high blood pressure, heart and kidney disease. Unrefined sea salt, on the other hand, can contain up to 80 minerals and trace elements. It delivers the benefits of sodium without the nasty side effects.  
4. What is a carbohydrate and which foods contain simple and complex carbs?
   Carbohydrates are molecules comprising Carbon, Hydrogen and Oxygen. Virtually all dietary carbohydrates are derived from plants, which produce them by the process of photosynthesis. The role of carbohydrate is to provide energy for all bodily functions. All carbohydrates, irrespective of their source, are broken down in the body to glucose, the basic carbohydrate form that it uses for energy. A small amount of carbohydrate can be stored in the body (in muscles and the liver) as glycogen, whereas any dietary carbohydrate in excess of the body's needs is converted into fat and stored in the fat cells of the body. When dietary carbohydrate levels are reduced over an extended period of time, the body can utilise this stored fat as a source of energy.
   
   Most fruits contain predominantly simple carbohydrates, while most grains and root vegetables contain mainly complex carbohydrates (although all grains and vegetables do contain a small amount of simple carbohydrates.
   
   However we need to be careful not to assume that all carbohydrates from grains and root vegetables are preferable to those from fruits, just because they are more 'complex'!
   
   A more important consideration is the Glycaemic Index (GI) of the carbohydrate's source. GI is a measure of how rapidly blood sugars are elevated after consuming a carbohydrate.
   
   In general, the higher the GI, the faster the blood sugar increase and the lower the GI the slower the increase. Long term, regular 'spiking' or rapid increases in blood sugars has been implicated in contributing to sugar metabolism disorders such as diabetes.
   
   Foods that have a high GI and that offer other nutritional benefits can be taken along with protein, fat or fibre to reduce their effective GI.
5. What is MSG?
   MSG are the initials for the food additive monosodium glutamate. More specifically, MSG is a sodium salt of the amino acid L-glutamic.
   
   Abundant in nature, glutamic acid is made by the body existing as a free glutamate or with other amino acids, to make proteins.MSG's history as a flavour enhancer began over 1,200 years ago in Japan when it was discovered that food flavours were enhanced by adding stock made with seaweed. Seaweed contains glutamate. Other foods that contain natural glutamate (or free glutamate) include vegemite, ham, some vegetables including cabbage and tomatoes.
   
   Eventually, this acid was isolated in the early 1900's, and added to packaged foods for flavour enhancement. Glutamate based flavour enhancers have code numbers (found on ingredient labels) 620-625. MSG is 621. While products may be labelled MSG free, they may still contain other glutamate based flavour enhancers. Safety concerns about MSG were raised when in 1968 Dr Robert Kwok, a Chinese doctor living in the United States, wrote to the New England Journal of medicine describing symptoms he'd experienced after eating Chinese food. He labelled this "Chinese Restaurant Syndrome".
   
   Since then MSG has been blamed for food reactions and allergies. However Australian food standards declare it to be safe for consumption. While the average person will consume approximately 10,000-20,000 milligrams of free glutamates from their diet each day, MSG has levels of glutamate between 100-800 milligrams per 100grams of food. There appears to be lack of substantiating evidence proving that MSG can spur allergic reactions; however it is generally known that some people are sensitive to it and are better off avoiding foods containing MSG, the food additive. This particularly relates to children, because their small bodies can be more vulnerable to certain chemical compounds.
6. What types of foods are most likely to trigger headaches?
   • Caffeine (coffee, tea, cola),
   • Chocolate,
   • Certain Cheeses (not cottage, cream and processed cheese),
   • Yoghurt and sour cream,
   • Nuts and nut butter,
   • Processed cured and aged meats (hot dogs, sausage, bacon, salami, bologna),
   • Alcoholic drinks (red wine and other dark or heavy drinks),
   • MSG,
   • Citrus fruits (oranges, grapefruit, lemons, limes), Some bread products (wheat, yeast breads), Aspartame.
7. How do I ensure my antioxidant intake is sufficient?
   Antioxidant rich foods infuse your bodily tissues and fluids with the ability to strike down, intercept and extinguish rampaging detrimental oxygen molecules that are known to interfere with optimum wellness. The deeper the colour the more antioxidants is the general rule when sourcing antioxidant-rich foods.
   
   Fresh or frozen as opposed to canned, processed or heated fruit and vegetables are also better. Opt for:
   
   

   • Red grapes instead of green/white,
   • Red and yellow onions,
   • Lightly cooked cauliflower, cabbage and broccoli,
   • Raw and crushed garlic,
   • Microwaved vegetables instead of boiled,
   • Extra virgin cold-pressed olive oil,
   • Deep dark green leafy veg,
   • Pink instead of white grapefruit,
   • Whole fruits rather than juices,
   • Deep oranges, carrots, sweet potatoes and pumpkins.
8. What foods are good and bad for my cholesterol levels?
   Saturated animal fat is the most potent way of boosting bad cholesterol levels. Certain other foods including eggs have been proven to be less likely to raise blood cholesterol levels.
   
   Surprisingly, avoiding cholesterol-rich foods altogether can contribute to choline deficiency, leading to liver damage. Choline is a B-complex vitamin concentrated in foods such as eggs and liver. A lack of choline can also impair memory and concentration. Still, meat and dairy products (butter, cheese etc) are the most common culprits for high cholesterol levels. Trimming the fat off meat helps reduce the cholesterol. Fish oil is most helpful for reducing cholesterol.
   
   A German study found that high amounts of fish oil depressed Lp(a) an average of 14 per cent in 35 patients with coronary artery disease. Good fish oil sources are mackerel and sardines.
9. What foods are most likely to spike my blood sugar levels?
   The glycemic index relates to the impact of certain foods on blood sugar. Glucose produces the most potent rise in blood-sugar levels however many other foods can act in a similar way. The following is a list of the percentage of sugars/carbohydrates in foods. The higher the percentage/GI level, the greater the ability of that food to raise blood sugars.
   
   If you aim to reduce the GI content of your diet, it is advisable to eat foods ranging in the lower end of this chart which will help balance blood sugars and possibly aid in fat & weight control:
   
   100% Glucose.
   
   80-90% Corn flakes, carrots, parsnips, potatoes (mashed/instant), maltose, honey.
   
   70-90% Bread (wholemeal), millet, rice (white), broad beans, potatato (new).
   
   60-69% Bread (white), rice (brown), muesli, cereal, shredded wheat, water biscuits, beetroot, bananas, raisins, Mars Bar.
   
   50-59% Buckwheat, spaghetti (white), sweetcorn, All-bran, oatmeal biscuits, peas (frozen), sucrose, potato chips.
   
   40-49% Spaghetti (wholewheat), oatmeal, sweet potato, beans (navy), peas (dried), oranges, orange juice.
   
   30-39% Butter beans, lima beans, haricot beans, black-eyed peas, chickpeas, apples (Golden Delicious), ice-cream, skimmed and whole milk, yoghurt, tomato soup.
   
   20-29% kidney beans, lentils, fructose.
   
   10-19% soya beans, peanuts.