Monday, 30 March 2015

RDI - Recommended Daily Intakes

Do you read labels when shopping for food?  Do you take any notice of the RDI recommended daily intake percentages?  Do you understand how they apply to you?

For a while now I have been meaning to look into the concept of these recommended intakes and how they actually apply to me and to others.

Most nutritional panels that list RDI's base the % on a daily kJ intake of 8700 kJ but with 3 in 5 Australians (that's over 12 million people) being overweight this is probably more than is required for most people.

For example I need to loose another 5kg which means I need only 6900kJ per day and once I reach that target I will only need to 8500kJ per day to maintain that weight based on my current rate of exercise.
Hubby on the other hand has a very physically demanding job and needs 13500kJ per day just to maintain his weight.  This has been very apparent recently as he has just finished working 14 days in a row and has lost 6kg in that 2 week period.

To calculate how many kJ you need click here and calculate

In today's society it is fairly common place to see people sitting down for a cup of coffee with something on the side such as a muffin, biscuit or piece of cake.  
But I don't think many people would be aware of the exercise you need to do to offset the kilojoule intake of what does not seem to be an extravagant treat.
To offset the energy intake from a capppucino and muffin you would need to run at a high intensity for 20 minutes,  or at a moderate rate for 35 minutes, or walk for 81 minutes.

What I find frustrating is that on many nutrition panels the ingredients that have an RDI % listed often do not list the % for the items I feel are most important such as salt and sugar.  The panel in the picture above came from a box of wheatbix and as you can see  it contains 81 mg per serve (2 wheatbix). An adequet daily intake of between 460 - 920mg and a recommended intake of up to 1600mg per day is what is recommended (National Health and Medical Research Council).
That means that at the lowest range of the scale just 2 Wheatbix is already providing 17.6% of your RDI as an adult and based on the higher intake it is 5% of your RDI.  Are you surprised?

I really encourage you to work out what your actual kJ requirement is because it will make using the nutrition panels really work to your benefit.

How do you feel about the RDI information?  Do you use it?
Do you know How many kJ's you need?

Thursday, 26 March 2015

Preparing For Camping

We are heading off to Girraween National Park camping for 10 days tomorrow and as we are both busy right up until we leave I have been doing a few things to prepare for our trip.

I like to do a menu plan for the entire time we are away because I have found in the past if we do not do this we end up with more food than we need and there can be waste.  To help with preventing waste I also plan for one day less of food than we need as I have found that we often have a few days where we just eat 2 meals and have some snacks.  We always have a few tins of things in case we need any extra meals.

While we are away we need 10 Breakfasts, 10 Lunches and 10 Dinners plus snacks and this is what is planned:

Breakfast: Bacon and Egg English Muffins x 2 Days, Bacon, Eggs and Baked Beans x 2 Days,
Bacon, Mushrooms and Haloumi, French Toast and Berries x 2 Days, Porridge x 2 Days.

Lunch: Jaffles (toasted sandwiches) x 4 Days, Salad Rolls x 4 Days and 1 day we will go out for the day so we will eat out that day.

Dinner: Sausages and Salad x 2 Days, Steak and Salad, Satay Chicken Kebabs and Grilled Veg, Baked Potatoes and Coleslaw, Nachos, Pasta with Chorizo and Pesto, Salmon Patties.

To this there will be fruit, nuts, crackers, cheese, olives and hommus for snacks and a few bottles of wine for the evening.

As I have planned to have french toast with berries a couple of mornings I stewed up some frozen mixed berries and a couple of nectarines that had gone soft.

Then the stewed fruit was then returned to the bag the berries came out of and frozen flat to make for easy storage when camping.

We have a camping fridge/freezer that we switch to freezer mode for longer breaks and we use it to keep meat frozen and to freeze ice bricks.
I separate the bacon into packs of 2 rashers/1 meal.  This means you only need to defrost one portion at a time and the rest can stay frozen.  I also do the same with Kabana, I cut it down to one portion and vacuum pack it,

Last week I cooked up some Chilli so I packed some in a takeaway container to freeze for one of our camping meals.  As much as part of the camping experience is the campfire cooking, I still like to have a few meals that just need to be heated and served.

We have a house sitter coming to look after Jessie, the chicken and things here so we can head off and relax without any worries.
I have planned a few posts for the time we are away and I hope you all have a safe and happy Easter.

Do you menu plan for when you go away?
What have you got planned for Easter?

Wednesday, 25 March 2015

Spanish Eggs

This is a recipe that makes good use of the summer vegetables we commonly grow.  It is really tasty and makes a great breakfast or brunch dish and a tasty dinner too.  I make mine with chorizo but you could use a smoky bacon or leave the meat out for a vegetarian version.
The quantities I have noted are approximate and usually vary every time I make it depending on what I have on hand.

Spanish Eggs

1 Chorizo Sausage
1 Brown Onion, diced
2 Capsicums, diced
6 Fresh or 2 Tins of Diced Tomatoes
1 Tbs Smoked Paprika
Salt and Pepper
6 Eggs

Start by dicing the chorizo into small pieces and fry in a small amount of oil over a medium heat so that some of the fat renders out.  Once the chorizo is cooked remove from the pan and add the diced onion and cook until translucent.  Increase the heat and add the diced capsicum and cook for 5 minutes.  Add the smoked paprika a cook stirring continuously for 30 seconds before adding the chorizo back in.  Finally add the diced tomatoes and cook for 10 minutes to allow the flavours to blend.  Season well with salt and pepper then make hollows in the tomato sauce mix and crack in your eggs.
Cook until your eggs are to your liking.

Tuesday, 24 March 2015

Raw Milk Petition Update

Yesterday I posted about the raw milk battle that is brewing in South Australia. Today I received an update advising that for the petition to be tabled in parliament it needs to be in a set format.

The good news is that it is as simple as printing out the petition signing it and getting anyone else you know to sign it and putting it the post.  You have until Saturday April 18 for the petition to be received so print out a few keep them in your car, in your handbag and take them everywhere you go.  Encourage others to sign them too and spread the word that we want the right to choose.

So for the cost of a 70 cent stamp you can make sure your voice is well and truly heard.

MP to table our Petition in Parliament

Please print this out and fill the page with signatures including your own and then post back to the address outlined.

To print out the petition click here

Sunday, 22 March 2015

Raw Milk Petition - Please Send The Below Email To The Local Ministers

You may or may not have an interest in consuming raw milk but if you support our right to choose what we eat please take part in this email petition.

It will not require any more effort than a quick copy and paste and even if you cannot send this email at the requested time please take the time to send it.
We need to show our support for farmers and to make sure the government knows we want the right to choose for ourselves what we eat.

The email list includes that federal and SA government ministers and I will be including the QLD minister for agriculture too

If you want to know more about raw milk in Australia Liz over at Eight Acres wrote a great post about it that you can read here which also includes a lot of other links to related articles.

Here is all the information you need to participate in the timed, email protest in support of the Tyler Family (Moo View Dairy in SA), who are returning to court on March 23rd to defend criminal charges for 'selling' raw milk via herd share. 

Please save the below template email into an email ready to send on Monday, and re-post and share within your networks. To be effective we need participation.

If you want to tell the government that we don't accept our farmers being turned into criminals and that we don't accept our government making arbitrary rules about our food system then please help the cause by doing the following:

ACTION: send the below email to the below Federal and State Ministers.
WHEN: 10 am, 23 March (the coming Monday)


EMAIL SUBJECT LINE: Our farmers are not criminals

Dear Sir/Madam
With today's court appearance of Mark Tyler in SA as a result of his herd share, raw cow's milk is firmly back in the headlines. We have heard it being decried and demonised in the media. But the reality is raw drinking milk can be and is produced safely under appropriate legislation world-wide. Prohibiting it, as is done in Australia, merely turns farmers into criminals.
Only Australia, Canada and Scotland prohibit the production and sale of raw milk for human consumption. Every other country in the world has enacted legislation to protect herd shares, put guidelines in place to ensure safe production of raw milk, and even to oversee the commercial sale of this milk (including most States in the USA). Although Scotland prohibits the sale and production of raw milk, it is still available to purchase via mail order.

Australia, on the other hand, has not only prohibited the sale of raw milk for human consumption, the State of Victoria has also gone to the as yet unheard of step of insisting that a bittering agent be added to raw milk, with other States indicating they may follow suit.

It has also been strongly indicated that this will include milk produced as part of herd shares, i.e. milk consumers obtain from cows they legally own. In one foul swoop, Victoria has managed to alienate many small dairy producers and make these farmers criminals overnight...for no other reason than milking their cows and providing a safe and nutritious product, or allowing herd share owners access to milk from the cows they (the consumer) own.
Several raw milk producers within Australia have already developed a framework for safe raw milk production, which they utilise in their own dairies. These steps towards reducing risk include regular testing, routines around cleaning and inspecting cows prior to milking, stocking densities, distribution chains, feed requirements, etc. These measures mirror legislation in place in other countries, including New Zealand, England, USA, and others.

Despite this, raw milk continues to be prohibited in Australia. To add insult to injury, raw goat's milk (a substance FSANZ has deemed a high risk product and similar in risk assessment to raw cow's milk) is legal to produce under license in all States except Victoria. Raw cheese production is slated to become legal this year. Yet raw cow's milk continues to be targeted and prohibited.
The truth is, yes...all raw food carries inherent risk. No raw product can be 100% safe, 100% of the time. One only has to look to the recent Hepatitis A outbreak from frozen berries to see an excellent example of this. Pasteurised dairy products are also not without risk. Take, for example, a listeria outbreak in 2013 linked to soft cheeses produced by Jindi Cheese company that caused two deaths, numerous illnesses and one miscarriage. There is risk associated with many foods. However, by working with producers, guidelines can be put in place to minimise risk to consumers from raw milk.

Both local producers and those world-wide have clearly demonstrated that raw milk can be safely produced. Prohibiting raw milk merely serves to drive its availability underground and creates a raw milk black market. Consumer safety is compromised in this situation because safety comes second to avoiding intervention by authorities. By putting appropriate legislation in place that regulates the production and distribution of raw milk, safety levels are maintained, consumers are protected, and small farmers are able to earn a living without being branded criminals. The rest of the world has demonstrated this can be achieved. Surely it is time Australia steps in line with the rest of the world?

Our farmers are not criminals. Please support your local farmers by supporting a rethink over raw milk legislation. Please do not buy into media hype over raw milk safety. The rest of the world produces this product safely and Australia can too. 

Please help bring this issue to light in a positive, constructive fashion, so legislation can be developed and Australia can move forward with raw milk production.

Voters are demanding that raw milk be legalised. We hope we can count on your support to start this process.

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