Eat Cake Nutrition

Eat Cake Nutrition "Eat Cake Nutrition" was created to break the stigma that Dietitian's only put people on restrictive diets. I enjoy all food as part of a well balanced diet.

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I have 17 years experiance working as a NZ Registered Dietitian. Let me help you do the same. All information discussed is completely confidential.

This meal is ready in as long as it takes to cook the pasta and chop some vegetables. Great to cook on a night you don’...
22/02/2023

This meal is ready in as long as it takes to cook the pasta and chop some vegetables. Great to cook on a night you don’t have a lot of time.

Creamy Salmon & Green Vegetable Pasta
(Serves 4, ready in 10-15 mins).

-400g Pasta – I use penne pasta but any pasta
is fine to use
-½ head broccoli, chopped into small florets
-1 cup frozen spinach or 2 handfuls of fresh
baby --spinach leaves
-1 cup frozen peas
-1 handful fresh parsley, finely chopped
-1 Tablespoon capers, finely chopped
-2 cloves garlic, crushed or 2 teaspoons
crushed garlic
-125g (1 small pottle) light sour cream
-4 Tablespoons lemon juice
-200g hot smoked salmon or tinned salmon
-2 Tablespoons grated parmesan

• Prepare the vegetables, as above.
• Cook pasta according to packet instructions.
• Add the broccoli, peas and frozen spinach
for the last 2-3 minutes of cooking.
• When the pasta is cooked, scoop out one cup
of the cooking water, drain the pasta and set
aside.
• To make the sauce, return the pot to the heat,
add a drizzle of oil and lightly cook the
capers and garlic until fragrant.
• Add the sour cream, lemon juice and half of
the cooking water. Stir until it forms a nice
creamy sauce. Add the pasta with the
vegetables and salmon to the pot and mix
through. You can add more of the cooking
water as needed, to get the right consistency
for the sauce.
• Season with salt and pepper.
• Serve with grated parmesan.

ENJOY 😊

I love picking fresh salad ingredients from my own garden for tea 😊
17/01/2023

I love picking fresh salad ingredients from my own garden for tea 😊

There have been a couple of media articles recently highlighting the overuse of vitamin and mineral supplements, concern...
14/09/2022

There have been a couple of media articles recently highlighting the overuse of vitamin and mineral supplements, concerning toxic levels of Vitamin B6.

Vitamin and mineral supplements are sold to us to promote better sleep, to boost our immune system, for younger, healthier skin, stress management, just to name a few.

We assume they are healthy for us, as they are “natural” and that if a little bit is good for us then more may be even better. Natural does not mean safe. Asbestos and arsenic are good examples of natural products that are detrimental to our health. We also assume that our body gets rid of excess vitamins but this may not always be the case. Taking too much of anything can became toxic.

If you are currently taking a vitamin or mineral supplement, ask yourself the following questions:
-Do you know exactly what is in the supplement you are taking?
-Do you know how much of a certain vitamin or mineral you need to have?
-Do you know what the upper limits of that vitamin or mineral is?
-Are you taking more than one supplement? Do the different supplements you take, contain some of the same vitamins?

One recent case reported was in a lady who took a multivitamin, vitamin B complex, magnesium and iron supplement daily. These supplements were providing her with 200 times the recommended daily intake of vitamin B6. After 12 months of taking the supplements, she started to feel unwell – symptoms included pain, fatigue, weakness, anxiety and numbness in the hands and feet and unexplained fainting. After lots of different medical tests, seven years with worsening symptoms and no clear diagnosis, a blood test showed her vitamin B6 levels were five times the normal limit.

Another case reported was with weight loss shakes. The person involved was having three meal replacement shakes a day with extra vitamin and cleansing supplements. Her health deteriorated so much she spent one month in hospital after experiencing stroke like symptoms. Blood tests identified vitamin B6 levels, over 10 times the normal amount.

This post is to encourage you to take care when using supplements. They are readily available for anyone to purchase and guidelines around the safe use of them is not provided. Some labels will have warning information, but it is often in very small print and hard to read.

Nutritionally I don’t often recommend the use of supplements. If you eat a good variety of food and don’t have any underlying medical conditions, increased requirements or malabsorption issues then you will be able to meet all your nutritional needs through food alone. If you do need to take extra amounts of a certain vitamin or mineral it is best to do it under the care of a health profession so they can monitor your intake.

With Vitamin B6 supplements the recommended daily intake is 1.3 milligrams with the upper limit no more than 50mg.

So much fun, sharing breakfast with the members at EA Network centre this morning for random act of kindness day ❤ Than...
01/09/2022

So much fun, sharing breakfast with the members at EA Network centre this morning for random act of kindness day ❤ Thanks Jenny Soal for coming up with this idea and for being my sous chef this morning 🤩

This is a common question I get asked all the time – Do artificial sweeteners (like the ones found in diet drinks) incre...
28/06/2022

This is a common question I get asked all the time – Do artificial sweeteners (like the ones found in diet drinks) increase your risk of developing certain types of cancer?

The short answer is no. There are so many studies that have looked into this over the years and there is no evidence to show that including artificial sweeteners in your diet increases your risk of cancer.

The only studies that found some evidence were animal studies (mostly done on rats and mice). We are different to rats and mice, we digest food differently so the information taken from these studies can’t be compared to humans. Also a lot of these studies used extremely large doses of artificial sweeteners, more that what we would ever be able to consume.

Last month it was reported again in the media, a new study had found a “13% higher risk of cancer for people consuming large quantities of artificial sweeteners”. However when you read the study and look into the finer details, you will see this statement has been taken out of context.

The study also states, “the results suggest that artificial sweeteners may represent a modifiable risk factor for prevention” and “causal links cannot be established by this unique study”.

This observational study looked at a large number of participants over a period of 7.8 years. Every 6 months, participants were asked to complete 3 x 24-hour food diaries online. This information, along with more detailed information collected at the start of the study and every year after was used to determine any associations between sweeteners and cancer incidence. The group of people that were considered high consumers of artificial sweeteners, who were considered to have a 13% higher risk of cancer, were also more likely to smoke, have lower levels of physical activity, fibre and fruit and vegetables when compared to the non-consumers. All of these factors could also contribute to the higher rates of cancer identified in this group.

The moral of this story is don’t believe everything you hear or read, information can be taken out of context and might not be relevant to your circumstances. Food Standards Australia New Zealand (our food standards authority) have looked at all the scientific literature in this area and are confident in saying artificial sweeteners are safe to use.

Whether or not you choose to include them as part of your food intake is up to you. They can play an important role in helping reduce your overall daily calories or reduce the total amount of sugar you consume in a day. However they do provide an overly sweet taste which can lead you to crave more sugar and in drinks they are not great for your teeth.

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