When you are on a "lull"

Yes, it happens to all of us. No inspiration or just so darned busy that you don't get around to blogging. So what do you do when this is the case? How do you reduce the risk that your posting will have a quiet period and that readers will "drop off".

The best way to keep your blog in the public eye is to post regularly. What I can recommend is to :

1. Have a regular posting day or frequency - do you want fortnightly, weekly, monthly? Daily is fine but can you sustain this?

2. When you are "on a roll", write a few articles but dont be tempted to post them straight away. Keep them up yur sleeve for when you run out of time/ideas.

3. Use guest bloggers - why not? get some blogging pals or an expert in an area to contribute.

4. Do "quick tips" or interviews. This means less research or writing for you.

5. Give an update of your latest activities.

6. Use a variety of blogs . If you get stuck on writing about latest research, for example, you might find there is a quiet few weeks on the research front and be left high and dry.


Does anyone else have any ideas for keeping the flow going?

Milking the facts- which milk is best - by Felicity Curtain

This week's blog is from Felicity Curtain.

Felicity Curtain is a final year Food Science and Nutrition Student and Deakin University, Melbourne; who plans to continue studies in Dietetics in the near future.

With a huge passion for all things food and nutrition, Felicity's enthusiasm has led to the development of her own blog; with a focus on exploring current food trends and exposing myths.

 

Milking the facts – which milk is best?

With such an enormous and ever-growing selection of milks available in our supermarkets, you could be forgiven for ‘having a cow’ over which one to choose.

So which one really is best – traditional cow’s milk, or alternatives such as soy, rice, almond or coconut? Here’s a brief comparison:

Cows Milk:  Full cream, low-fat, skim, A2, homogenised, pasteurised, raw, added calcium/Vitamin D, UHT (ultra high temperature – the kind found in cardboard containers in the non-refrigerated section of the supermarket)… the countless variations of cow’s milk could make up a whole article all on their own.  Without a doubt, cow’s milk is the most popular choice amongst Australians, with an average of 106 litres consumed per capita in the last year – a number that is steadily rising, according to Dairy Australia. Milk is a rich source of protein, vitamins and minerals; including calcium, which is extremely important for bone health, and in deficit can lead to the brittle bone condition osteoporosis.

 

Controversy – How about Permeate?

The Dietitians Association of Australia describes permeate as a mixture of lactose, vitamins and minerals remaining after the removal of fat to produce other dairy products. Essentially, permeate is a natural milk by-product, often used by farmers to standardise the nutrition composition of milk to ensure that the product we buy has a uniform appearance, taste and texture.  Many types of milk are now marketed as  ‘permeate free’, boasting a more ‘pure’ and ‘natural’ product, but the reality is that permeate makes very little nutritional difference and needn’t affect your decision-making.

Almond Milk: Almond milk is rapidly gaining popularity amongst vegans and omnivores alike, both for its healthy lipid profile, fat-soluble vitamins (A, D, E) and characteristic flavour. However, it will not provide a significant source of protein or calcium unless you opt for an enriched formula.

Soy Milk:  Soy milk was once the obvious choice for those unable to stomach regular cows milk, however horror stories of ‘man boobs’ and oestrogen overdrive has led many to believe this milk is soy bad for our health!  These concerns stem from the isoflavone content of soy products – natural components that are similar in structure to the hormone oestrogen.  While there’s a range of views on whether or not these isoflavones may be linked to adverse health effects, it’s generally accepted that in moderate amounts soy milk is entirely safe.  Further to this, research has shown that soy may hold additional health benefits such as improved lipid concentrations (potentially stemming from the phytochemical content) as well as being a substantial source of protein and calcium.

Rice Milk: Suitable for those with lactose or other intolerances, rice milk is another alternative gaining popularity.  Mild tasting and low in fat, rice milk is popular in both everyday consumption and baking. Many rice milks on the market are calcium fortified and very low in fat, making them a smart choice for bone and heart health; however, they are also generally lacking in significant protein.

Coconut Milk: While not a traditional choice for drinking milk, coconut milk is popular in baking and cooking. Unfortunately, it doesn’t provide much nutritionally as it contains a significant amount of saturated fat and very little in the way of in protein, calcium and other vitamins and minerals. However, it’s true to say that many delights such as piña coladas and Thai curries wouldn’t be the same without it!

Smart Choice: For a savvy food swap, substitute coconut milk for evaporated milk with added coconut flavour. This will contribute flavour whilst not compromising your waistline; it will also boost the protein and calcium content of your meal.

Milk	Price/100g ($)	Energy/100ml (kj)	Protein/100ml (g)	Fat/100ml (g)	Sat fat/100ml (g)	Sugar/100ml (g)	Calcium/100ml (mg)
Cows milk – full cream	$2	295kj	3.5g	3.5g	2.5g	6.3g	108mg
Cows milk – low fat	$2	215kj	4g	1g	.8g	6g	110g
Almond Milk	$4.80	136kj	.8g	1.22g	0.008g	3.68g	3 mg
Soy milk	$2.06	265kj	3g	3.5g	.5g	2.6g	118mg
Rice milk	$2.40	228kj	.5g	1 g	.1g	4.6g	118mg
Coconut Milk	$5.95	660kj	1.6g	16g	14.5g	1.8g	4mg

 

 

These average results were obtained from a milk alternatives review carried out by Choice Magazine.

So which milk is best?

Personally my go-to is cow’s milk, both for the taste and nutritional content. That being said, it’s great to experiment with new options – why not try almond milk in your smoothie and rice milk on your cereal?

Wherever your preference may lie, what’s most important is that you get your twice-daily serving of dairy or dairy substitutes (preferably enriched with calcium). The Australian Dietary Guidelines recommend including at least 2 serves of milk, yoghurt, cheese or alternatives as part of a healthy diet.

 

Luise Russell's take on Latest health statistics for the UK

This week, we have a blog post/article from  UK student Dietitian : Luise Russell.
So glad to have the Brits on board with L-Plate!

Lúise Russell (@Grittykit) is a final year Nutrition & Dietetic student from the University of Chester, UK. She has an interest in public health and how health inequalities are linked to socio-economic factors – conducting her dissertation around improving health knowledge to improve health in deprived communities.

Here is Luise's blog on the sobering health statistics just relased by the UK Government:

Latest health statistics for the UK

Last week the UK Government, via Public Health England (PHE) revealed up to date health statistics through a new website – “Longer Lives” for use by local authorities and the public. Depending on where in the country you live it can make for sobering reading. Find your local authority to reveal the top causes of avoidable early death ranked against other local authorities.

With public health issues now under local government jurisdiction these health statistics aim to support that role and inform the best decisions for reducing premature death for their local population.

How is this useful to health professionals? It is important to know your local area and what the major health risks are. Perhaps you are seeing these statistics reflected in your patient types and the projects you are involved with already. As health professionals there is a duty of care to keep knowledge up to date. Whilst these high level statistics may not form the basis for evidence-based practice within a workplace, they are the basis on which local government policy is formed which can affect the services we provide.

 

 

These figures are also readily available for public consumption which can then generate questions from service users – be prepared!

 

Links

 Press Release

Longer Lives

 

How to navigate the grocery store - by Rohan Krehbiel MS, RD, LD

This week we have a great blog/article from Rohan Krehbiel.

Rohan Krehbiel is a Registered and Licensed Dietitian, living and working in Lexington, KY. Rohan is currently working as a community dietitian with an emphasis on providing nutrition education to the low-income population and coordinating several kid-friendly feeding sites. Rohan joined the team at God’s Pantry Food Bank in 2011. She coordinates the Kids Café and BackPack programs, writes monthly nutrition newsletters for the senior programs, provides nutrition education classes for the community and began the successful staff wellness program.

Rohan is a member of The Academy of Nutrition and Dietetics, Bluegrass Academy of Nutrition and Dietetics, the Greater Cincinnati Dietetic Association and the TWEENS coalition. She was recently asked to serve on the University of Kentucky’s Coordinated Program Advisory Board. Rohan obtained her master’s degree in nutrition from Appalachian State University in 2011, where her thesis research focused on wine’s antioxidant effects in smokers. The presentation of this research won her the North Carolina Dietetic Association Foundation Graduate Research and Creative Activity Award in 2011.

 

I love Rohan's article as it includes real life/practical tips :) Read on......

 

How to Navigate the Grocery Store

10 for $10!

2 for $5!

Loyalty card members only; I have extra fiber; I have lower sodium; I’m healthy!

My, there are a lot of things being said at the grocery store other than, “What should I make for dinner?”

Grocery stores have become very overwhelming with all the marketing ploys and new food items that are glaring at you right at eye level. This makes it difficult sometimes to stick to your list and diet, if that’s your goal. So, what can you do to help yourself save money and your waistline from the marketers’ devious schemes to get you to purchase things you didn’t want or need in the first place? Willpower. However, willpower can be difficult when the oh-so delicious freshly baked cookie smell is wafting through the store. Cookies are a weakness of mine, so my willpower was sent back to the car as soon as that smell entered my olfactory senses.

Ok great, you say. How do you get your willpower to return and to stick with the healthy list you’ve made?

Here are my tips to stick with your willpower and list.

1.       Actually make a list of things you need.

a.       Take inventory of the foods in your house to prepare you for your shopping trip.

b.      Think of the meals you will be purchasing for and how many people you will be feeding at those meals. Are you going to be making everything from scratch? Or will frozen meals be part of your week?

c.       Now compare and contrast (remember that from middle school?) the list of meals you’ve made with the inventory list you took of your cupboards.

d.      Odds are, you need a few things. These things make up your grocery list, right? Easy peezey.

2.       Go to the store with a calm mind and full stomach.

a.       If you are able to take a little longer in the store and aren’t rushed or focused on other things, your experience will be much more worthwhile and you’ll make better choices.

b.      With a full stomach, you are not as likely to give into your cravings and wants, and will be more inclined to stick to your list.

3.       You will pick up something that’s not on your list, and usually, that’s ok.

a.       Our mind is a funny thing. Either we remember an ingredient in our favorite dish that we forgot to put on the list, or a meal idea comes to us in the middle of the store.

b.      When picking up something not on your list, check in with yourself. What purpose will this product serve? What are my conclusions about the nutritional quality of the product from looking at the label? Is it more money than what I am willing to spend?

4.       Cross things off the list as you put them in your cart.

a.       This is simply a good tracking method and can help you get in and out faster.

b.      Getting through the store quicker means less time for you to lose your willpower.

5.       Go through the check-out line and smile a big victory smile as you walk away, pushing your cart full of items that you know you need, rather than just want.

 

I hope these tips help you stick to your willpower when that freshly baked cookie gets within reach.

Questions for you: How do you stick to your list at the store? What are your steps to take to stick with your willpower, either at the store or in other aspects of life?

 

FAQs about LPlate

I've been having a few questions re LPlate and thought I'd take the opportunity to answer the most frequently asked.

What is LPlate about?

Really, LPlate is just an idea of mine, which came about after being a Dietetic and Nutrition lecturer in the UK, before arriving back in Brisbane, Australia this year. One of my modules had a professional skills component, so I spent some time teaching about social media and writing for the internet (blogging etc). Many students were unsure, didn't feel they had enough knowledge or just didn't know where to start. Lots felt they could try one article but didn't think they had enough time or confidence to start their own.

Having only recently started writing for "the web" myself, I have looked around a lot of nutrition/diet content on the internet and feel very strongly that Dietitians and degree Nutritionists should be more visible and the "first port of call" for nutrition information for the public. There is so much unqualified and misleading stuff out there!

So, I thought I'd just try a platform for students, new nutrition professionals or those new to writing for the web to "give it a go". Some people just want to try a "one off", some might want to try a few. Either way, it is supposed to be a safe place for people to try writing, read others' blogs and articles, chat about new and exciting nutrition news and generally be a casual place to touch base with other nutrition professionals. For the public, it's a place to read great nutrition articles from a fresh perspective.

Do I contribute articles or just the link to my new blog?

Some people have already started a new blog, and that's great! For LPlate, we would like to have a collection of articles for people to read but are happy to link to new blogs. All we ask is that you write a small article for us and then we can pop it on here, with a link to your blog. This also applies if you start one after being a contributor here on LPlate.

Do I have to write an article?

No, you can do a product review, quick blog, recipe, "day in the life of"...whatever you like!

Is this just for Australian/UK etc nutrition professionals/students?

No, this is international...that's the beauty of it. You can see great stuff from your peers from around the world. We are, however, an English speaking blog.

Do you have a commercial business plan for this blog/what are the commercial benefits for me?

Yes, someone did ask me this. This isn't a commercial venture, it's just a blog. The benefits for anyone contributing are - experience, name and work on "the net" as a starter, links to other new writers, links to new blogs and whatever else you would like to get out of it.

How do I contribute?

All you need to do is send a short bio, your work for the blog and any links you might like to add...to amdietetics@aol.com


What happens if no-one contributes?

Well, if this happens, I guess it's better to have "given it a go" than not and we will disappear into the blog graveyard. Worth a shot though, don't you think!

On the matter of photos

Just a quick mention about photos and nutrition blogging. Just about every blog website will tell you that adding the right picture is a "big one" when it comes to writing an engaging blog. The right picture sets the scene and draws the reader in. If the reader can relate to your picture, they are more likely to read on!

When it comes to pictures, don't be tempted to copy from google images. You may be leading into all sorts of copyright issues. This is also true if you have found a picture associated with your recipe....hands off.

The best solution? Take you own picture. You may be a natural or could even look into finding a food photography course ....what a great goal for your CPD.

Or, if you are like me and not so artistic, you can buy images from websites such as i-stock photos or shutterstock. There are probably more stock photo companies to try. If anyone has any good experiences or tips to share, please comment.

And note, I've not put a photo on this blog. Shame on me.

Blogging recipes - something to consider

Recipes are a bit of a favourite for nutrition professionals to add to blogs or web-sites , but this can open a pretty large can of high protein worms if not doing so sensibly.

The area of recipes is a tricky one when it comes to “who owns a recipe” or when considering copyright. Can anyone ever say they “own” a recipe or have created it completely from a blank canvas? Ultimately all recipes, in my opinion, have likely been adapted from somewhere. It may from methods and ingredients passed down through generations or an advanced version of the basic cooking skills/recipe collections you may have gained as a child. It might just be from cooking a dish for years , with adaptations made to suit your taste.

How many of us have read a recipe and thought “wow, that’s MY recipe for (insert dish here)”!! ? For basic meals/recipes, often ingredient lists and instructions are very similar.

Nonetheless, with the number of recipes being posted on the internet now, the issue of copyright has to be considered.  In the past, we used to go by the theory that you could “just change a few ingredients” and all would be ok. I recall the many diet sheets with recipes, produced in clinical roles, to hand out to patients. Many of the recipes there were “just slightly tinkered with” and probably on dodgy ground.

Copyright laws in each country are slightly different. I would recommend looking on-line for the ones that apply to your own. You may find that it is ok to reproduce some aspects, like ingredient lists and general directions, but a no-go to copy photographs or elaborate instruction.  Have a look.

What I would recommend, having read a conglomeration of these laws, is:

• Don’t copy a published recipe word for word
• Its common courtesy to attribute the recipe if it is someone else’s (ask permission if possible)
• Make sure you mention if the recipe is adapted from someone else’s, attribution is really important
• Try the recipe yourself and write it as you have made the dish
• A list of ingredients itself is often not copyrighted
• Never copy photographs or accompanying illustration/text
• If you have made huge adjustments you can possibly say it’s yours (some say 3 ingredients)
• These need to be reasonable and legitimate changes, not just to “nick a recipe”

 
The main thing is to not copy and to always attribute, that way you should stay out of trouble. It’s quite difficult if you have recipes for basic staples and old fashioned things like sauces, jams, pastry, a sponge etc where ingredients are often standard; but just make sure your try your best to do the right thing when it comes to recipe blogging.

 

Would love to hear anyone’s views/tips or experiences in recipe blogging.