Tag Archives: Nutrition


Magnesium Deficiency

This information has been summarized from a discussion by George. D. Lundberg MD (in medscape.com May 2015)

Dr Lundberg says Magnesium is an essential mineral that has significance in multiple regulatory enzyme systems controlling, bone, muscle, nerve, protein, DNA, glucose and energy metabolism.  He discusses a report in 2009 by the World Health Organization that stated in America 75% of people did not consume enough magnesium in their diet. This may be due to the prevalence of fast or processed food intake. Interestingly consumption of alcohol even in moderate amounts can double or even quadruple the loss of magnesium from the body.

Deficiency in magnesium has been blamed for many illnesses including irregular heart beat, high blood pressure, anxiety, seizures, leg cramps, restless leg syndrome, fatigue, weakness, pre menstrual syndrome, osteoporosis and fibromyalgia. He points out that blood tests are not a reliable indicator of a person’s magnesium level but in people presenting with the issues described above, low magnesium should be considered

The recommended daily intake of magnesium varies according to whether you are male or female but Lundberg says 400mg is an average amount to include in your daily intake, preferably from your diet.

Magnesium is found in dark leafy greens, especially kale and spinach and broccoli, tree-nuts and peanuts; seeds; oily fish; lentils, legumes, whole-grains, avocado, yoghurt bananas, kiwi fruit, dried fruit, dark chocolate and molasses.

Check with your doctor whether or not it is ok to take a supplement if don’t think you are getting enough magnesium in your diet.  (I think I know what my supplement might be……!)

A Drink a Day May Boost Risk for Certain Cancers

Another study showing an increased risk for cancer with drinking alcohol, even with just one or two drinks a day, has prompted renewed warnings on the health risks associated with alcohol consumption.

The new study, from an analysis of more than 150,000 healthcare professionals in the United States, found that overall, light to moderate drinking (alcohol intake of <15 g/day for women and <30 g/day for men) was associated with a small but non-significant increase in cancer risk in both women and men.

But this risk was more defined in specific populations. In men, the association was apparently driven by tobacco use. But for women, even one drink a day was associated with an increased risk for alcohol-related cancers, primarily breast cancer, and this was unrelated to smoking status.

The study was published online August 18, 2015 in the BMJ.

Some interesting nutrition news –  thank you Sarah, our dietician, for these links.

Healthy eating

Colour recipe wheel

The Queensland Health colour wheel – making fruit and veges look very attractive!

This is a great resource as has lots of evidence based nutritional information, including an app and healthy recipes.

Go to healthier.qld.gov.au/tools/colour-recipe-wheel/

Mushroom and tomato saute


1 tbs heart tick approved margarine spread

400g mushrooms, thickly sliced

2 tbs parsley, roughly chopped

4 roma tomatoes, thickly sliced

Smoked paprika

200g turkish pide

1/2 cup hummus

Canola oil spray

Cracked black pepper, to serve

Serves 4

Cooking time: 10 minutes


  1. Heat margarine in a large non-stick frying pan, add mushrooms and sauté for 3-5 minutes until light golden-brown. Transfer cooked mushrooms to a bowl, stir in parsley and keep warm.
  2. Reheat same frying pan and grease lightly with cooking spray. Add tomato slices in a single layer, sprinkle generously with paprika and cook over a medium heat, turning once until lightly browned on both sides.
  3. Split the Turkish pide in half and cut into 4 pieces. Toast lightly under a preheated grill. Spread hummus over pide toasts and top with tomato and mushrooms. Serve seasoned with ground pepper.

Fruit salad with honey yoghurt


250g strawberries – hulled + quartered

2 medium bananas – peeled + sliced

2 oranges – peeled + chopped

1 Fuji apple – chopped

200g light plain Greek-style yoghurt

1 tsp honey

1/3 cup almond kernels, chopped

Serves 4


  1. Combine strawberries, banana, orange and apple in a bowl.
  2. Combine yoghurt and honey in a separate bowl.
  3. Spoon fruit salad into bowls.
  4. Top with yoghurt mixture.
  5. Sprinkle with almonds. Serve.

**Try this dish with any of your favourite fruit! Pomegranate and kiwi fruit make a great combo.

Sugar Myths

It is often difficult to sort fact from fiction in relating to diets. You may well have heard that sugar should be avoided in the diet because it feeds cancer, this article looks at myths and facts relating to this topic and well worth reading.

Sugar and cancer myths by Queensland Health – Nemo resource available at: