Interested in learning about bone health with aging? Listen to the Podcast here where Jo Clark from Redefining Midlife interviews our Director Belinda Beck about bone health and osteoporosis, including many tips about ways we can manage it.
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Interested in learning about bone health with aging? Listen to the Podcast here where Jo Clark from Redefining Midlife interviews our Director Belinda Beck about bone health and osteoporosis, including many tips about ways we can manage it.
In the same statement the Heart Foundation made that full cream milk, yoghurt and cheese was now OK, they also made a statement on red meat and egg consumption which did not make as big of a headline. So we are going to spread the word!
Heart foundation Chief Medical Advisor (and cardiologist) Professor Garry Jennings advised, “We have introduced a limit of less than 350 grams a week for unprocessed beef, lamb, pork and veal. That’s around one to three lean red-meat meals a week, like a Sunday roast and a beef stir-fry.” He also recommended that processed and deli meats should be limited as they have been consistently linked to higher risk of heart disease and chronic conditions.
The majority of our protein should still be from plant sources such as beans, legumes, lentils and tofu, as well as fish and seafood, with smaller amounts from eggs and lean poultry. The message remains that heart-healthy eating is all about variety of protein sources. Although the limit of eggs has been lifted, for those who suffer from Type 2 diabetes it is still recommended to eat fewer than 7 eggs per week.
So what do we recommend in the protein department?
One of the most common reasons dietitians find people ditch skim milk for full cream milk is that they have heard that skim milk contains more sugar. While it’s true, the extra sugar is minimal. I’ll explain….
When you remove the fat, it means that the other components of the milk will be higher in content. There will be slightly more carbohydrate, protein, sugar and calcium. It is also important to remember the ‘sugar’ in milk is not ‘added’ sugar. It is a natural, low glycaemic index sugar, called lactose. Sugar is not added to plain skim milk. Below is a comparison of Dairy Farmers full cream milk and skim milk products per 100ml.
| Component per 100mL | Full-fat milk | Skim milk |
| Energy, kJ | 266 | 147 |
| Protein, g | 3.4 | 3.5 |
| Fat -total , g | 3.4 | 0.1 |
| Fat – Saturated, g | 2.3 | 0.1 |
| Carbohydrate, g | 4.8 | 4.9 |
| Sugars, g | 4.8 | 4.9 |
| Sodium, mg | 44 | 45 |
| Calcium, mg | 128 | 132 |
As you can see, there is 4.8g of sugar in 100ml of full cream milk compared to 4.9g in 100ml of skim. Hardly worth the worry! However, there are more calories in full cream milk due tot the fat: 1 cup has 665kJ compared to 368kJ in skim milk. Although some fat assists the absorption of fat-soluble nutrients such as A, D, E and K and can make us feel more satisfied, drinking large amounts of full cream milk may add to your waist line.
The consensus? If you are happy with your weight and your cholesterol is fine, full cream milk is no problem. If your cholesterol is high or you are trying to lose weight, it might be worth the swap to reduced fat products. All milk is rich in nutrients such as calcium, protein, potassium, riboflavin, B12, vitamin D and A to name a few! Choose the milk that suits your goals, preferences and overall food pattern.
The Heart Foundation has removed their restriction for healthy Australians on consuming full cream milk, cheese and yoghurt. But before you say, “I knew it!”, the decision was made by evaluating many studies and decades of data. While evidence is mixed, these type of dairy products were found to have a neutral effect on heart disease and stroke, meaning they did not seem to play a role in increasing or decreasing your risks. Before you get too excited (I know I did!), this does not apply for higher fat and sugar types of dairy such as butter, cream, ice-cream or other dairy-based desserts. Those guys are still recommended to be consumed in limited amounts.
It is still important to note that while the Heart Foundation have removed these restrictions, this does not automatically make skim milk bad. Different types of milks play a healthy role in the diet in different ways. If you consume full cream milk, yoghurt and cheese, had a diet full of fresh fruit, vegetables, lean meats, grains, legumes, fish and good fats and cholesterol was spot on, then obviously there is no need to worry about reduced-fat products.
Our new Gold Coast facility can be found at the CWA Hall, 20 Young Street, Southport. This is a training facility only. We are only open during class times. For class times click on the timetable link or contact reception.
Tel: 07 3391 5510
Fax: 07 3391 6648
E-mail: reception@theboneclinic.com.au.au
We are located at the Wavell Heights Community Hall, 76 Cressey Street, Wavell Heights. There is plenty of free parking onsite.
We are only open during class times. For class times, it is best to contact reception.
Tel: 07 3391 5510
Fax: 07 3391 6648
E-mail: reception@theboneclinic.com.au.au
Dietician
Maroochydore was the third training facility we opened back in 2017. It is only a training facility and we operate out of The Country Women’s Association (CWA). The facility is located at 104 Memorial Drive, Maroochydore (opposite the M’dore RSL). There is plenty of free parking inside the boom gates of CWA. We will give you a code for the boom gates before your first visit!
We recently just sold Maroochydore to one of our long-standing coaches, Jessica Ebbersten.
We are only open during class times. For class times, it is best to contact Jessica.
Mob: 0447 800 323
E-mail: jessica@nordicahealth.com.au
Bundaberg was our last training facility that we opened back in 2017. It is only a training facility and we operate out of the Aerial Arts Academy. The facility is located at 87 Targo Street (opp. Dan Murphy’s). There is plenty of free parking at the Hall.
We are only open during class times. For class times, it is best to contact reception.
Tel: 07 3391 5510
Fax: 07 3391 6648
E-mail: reception@theboneclinic.com.au.au
My name is Donna Bunting and I am The Bone Clinic’s Receptionist (Front of House).
I have worked at TBC for 3 years now and have watched it grow from strength to strength.
My job entails all contact with clients and practitioners and I love assisting our awesome staff and helping all of our wonderful clientele with any questions they may have. I am very good at communication and my skills are great customer service, good listener, exceptional multi-tasker, and I have a very high standard in organisational skills. In my role as Front of House you need to always have a happy and welcoming smile and to help people relax and feel comfortable as it can be a very daunting task coming for your initial assessment and I hope I can achieve this goal for everyone. I can at times try for perfection but in my role that can’t always happen. I have always been a Receptionist and love it as I think that is my main strength and I am good at it.
I began working at The Bone Clinic in July 2015 having graduated with honours in Clinical Exercise Physiology from QUT. As a mature-aged graduate, with a longstanding interest in health and wellness and passion for evidence-based practice, The Bone Clinic was a perfect match for me. My approach to exercise prescription is strongly influenced by the study of biomechanics – in particular, the influence that physical forces have on our bodies at the cellular level and the power of mechanotransduction in shaping our bodies. While the science may be complex, I promote natural human movement using simple methods that increase body awareness and improve movement patterns. Healthy ageing and natural movement is my passion and I love coaching people in how to move well and develop strength, power, and mobility. I have a particular interest in pelvic floor health and I am passionate about integrating pelvic and musculoskeletal health.
I graduated in 2004 from QUT with double degree in both nutrition and dietetics and human movement studies. I started working in the health industry as an exercise physiologist for UQ Sport. I have over 14 years experience as a dietitian, working with a range of clients from new mothers to professional athletes to veterans. I have worked in a variety of settings including the Wesley Weight Management Clinic, Queensland Health, Queensland Academy of Sport as well as private practice. I also worked as the Brisbane Lions Football Club’s Sports Dietitian from 2010-2013.
I am mum to a 6 and 4 year old and understand too well how life can get busy and how challenging it can be to keep a consistent healthy, active lifestyle. I use my professional expertise and personal insight to provide individualised advice to help you meet your goals.