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Australia’s largest super fund fined $27 million

Australia's largest superannuation fund has been charged a whopping $27 million for charging duplicate fees to tens of thousands of customers. AustralianSuper was first sued by the Australian Securities and Investments Commission (ASIC) in 2023. During the investigation, it was discovered that more than 48,000 members’ accounts were not merged in their best interests, allowing duplicate fees to eat in to the retirement savings of hard-working Aussies. About 90,000 AustralianSuper members were affected between July 2013 and March 2023, costing them $69 million. Both ASIC and AustralianSuper appeared in the Federal Court at Melbourne on Friday, where Justice Lisa Hespe handed down her decision. AustralianSuper were fined $27 million, and were also ordered to pay ASIC’s legal costs up to $500,000. “By failing to properly remediate that beneficiary, AustralianSuper did not exercise in relation to the interests of that beneficiary the same degree of skill, care and diligence as a prudent superannuation trustee would have exercised,” Justice Lisa Hespe ruled. AustralianSuper apologised to members when the lawsuit began, saying it regretted that its processes to identify and combine multiple accounts did not cover all instances of multiple member accounts. In a statement after the hearing, AustralianSuper chief executive Paul Schroder said they had taken steps to prevent similar mistakes. “We found this mistake, we reported it, we apologised to impacted members, we compensated them, and we’ve improved our processes to prevent this happening again,” he said. Image credits: Shutterstock

Money & Banking

Use it or lose it as historic super cap prepares to expire

Jordan Kennedy is a Partner at accounting and advisory firm Pitcher Partners Sydney. Australians could be sitting on a golden opportunity to spur their super savings this year — but if they don’t act fast, they will miss out. That’s because in July they will lose the entitlement to claim any unused superannuation tax concessions from 2019-20, known as the concessional cap. The concessional cap is the total annual amount that can be contributed into super by a person’s employer, through salary sacrifice or claimed as a tax deduction, before the person is charged at the ordinary taxable rate. In other words, for most Australians there is a gap between what they or their employer contribute each year and the total amount they could contribute, taking advantage of tax concessions. In 2019-20, that capped amount was $25,000, and unless people were making or receiving contributions above the superannuation guarantee, they would have needed to earn about $260,000 to hit the cap. If they didn’t, there may still be ‘available’ cap that has built up over the last five years and can be used to access the 15% tax rate on earnings — until July 1, when the cap expires. While this sounds technical, reviewing past superannuation contributions and checking to see that caps have been maxed out is one of the easiest ways to achieve a tax deduction. Of course, there are a few aspects to this strategy that bear consideration. The concession cap system is a use it or lose it play. Any gap between contributions and cap will expire after five years, so this is the last chance to retrospectively boost your superannuation using the 2019-20 cap. That said, as this is the first year we have seen the cap expire, it might have slipped the minds of many. Even if you have maxed out the cap for that year, you should take the opportunity to look at more recent years as well to see if you have been carrying forward an available pool of tax concessions. The second thing to note is that the vast majority of Australians will have a tax cap opportunity available. For anyone on an average salary, the cap gap can grow by $10,000 or more each year, unless additional contributions are made through salary sacrifice or as a tax deduction. The concession is also available for those who might have stopped work to have children or who are reducing their workload approaching retirement. Check with your accountant or your super fund — you might have tens of thousands of dollars in tax concessions available for use. Thirdly, consider your timing. If you know you will have tax capacity in coming years, try to time your use for those years where you have a significant tax event, such as realising capital gains. This can reduce your tax liability without disrupting your other plans. In this case, seeking strategic advice is extremely important to determine the optimal outcome for your circumstances. And finally, recognise there are exceptions. People whose superannuation balance is already over $500,000 are excluded from taking advantage of the cap rollover, but could still benefit from advice on how they should balance their tax liabilities while maximising their superannuation. Whatever your circumstance, speaking to a qualified, independent advisor is the first step to ensure you are working within the complex rules that govern super and taking best advantage of the tax concessions available. But if there is an opportunity to reduce your tax liability for limited effort, you would be mad not to explore your options. Image credits: Shutterstock

Retirement Income

Bakery offering free food if you beat the boss at a simple game

After struggling with dwindling customer numbers during the pandemic, a small bakery in Melbourne has come up with a unique way to drum up more business. The Pie Place in Coburg, north of Melbourne, is offering a free pie to any customer who can defeat the owner, Justin Talbot, in a simple game of Rock, Paper, Scissors. Justin admitted to <a href="https://9now.nine.com.au/today/free-pies-melbourne-baker-unique-offer-for-customers-who-beat-him-at-rock-paper-scissors/483a1355-d491-4b77-a1b0-50b0c72fe503">Today</a> that while the idea is unconventional, he said that when free food is involved, “you can’t go wrong”. "I was at home having a few beers and I thought, how can I drum up more business?" he said. "So I thought, why not have a bit of fun with my customers? We've been here for 40 years this month. I've been here for 10 years and I love being here, I love interacting with my customers, having a yarn with them, having a joke with them - it's pretty much my favourite part of work.” "Rock Paper Scissors is something out of the ordinary, everyone knows how to play, it's fun and if you win, you get a free pie." The initiative has gone down a treat with locals, with many claiming the shop has the “best pies” and are willing to risk their hand for a freebie. As Justin’s game gets more and more popular, he said he is willing to fork out whatever it costs to give out the free pies in order to connect with the community. <iframe title="YouTube video player" src="https://www.youtube.com/embed/1TKgHxU0m8E?si=Rs9-G3TCQhQako8o" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe> Image credits: Today

Food & Wine

Want your loved ones to inherit your super? Here’s why you can’t afford to skip this one step

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/tobias-barkley-1271340">Tobias Barkley</a>, <a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a> What happens to our super when we die? Most Australians have superannuation accounts but about <a href="https://www.austlii.edu.au/cgi-bin/viewdoc/au/journals/SydLawRw/2024/10.html#Heading24">one in five</a> of us die before we can retire and actually enjoy that money. If we do die early our money is paid out as super “death benefits”. They can be substantial. Even people who die young can have $200,000–$300,000 of death benefits through <a href="https://moneysmart.gov.au/how-life-insurance-works/insurance-through-super">super life insurance</a>. Death benefits have recently been in the news for all the wrong reasons. Last week <a href="https://ministers.treasury.gov.au/ministers/jim-chalmers-2022/media-releases/mandatory-service-standards-superannuation-industry">the Treasurer Jim Chalmers</a> expressed concern about delays paying out death benefits. <a href="https://lawcouncil.au/resources/submissions/proposed-reform-to-superannuation-death-benefits">The Law Council</a> is concerned people do not have enough control over how death benefits are distributed. <a href="https://www.watoday.com.au/national/western-australia/championing-for-molly-perth-mum-s-milestone-in-her-quest-for-justice-20241206-p5kwiu.html">Others are devastated</a> about death benefits being paid to alleged violent partners. <h2>How can you decide who gets your unspent super?</h2> Our first thought might be writing it in our will. However, super is not covered by our will as it does not become part of our <a href="https://www.austlii.edu.au/cgi-bin/viewdoc/au/cases/cth/FCA/2001/1535.html">deceased estate</a>. Instead, death benefits are distributed by the trustee of your superannuation fund. Under the law, there are two main mechanisms controlling distribution: <a href="https://www.australiansuper.com/superannuation/access-your-super-early/nominate-a-beneficiary#:%7E:text=A%20binding%20nomination%20instructs%20AustralianSuper,the%20date%20we%20accept%20it.&text=Lapsing%20binding%20nomination%20%E2%80%93%20This%20nomination,date%20you%20sign%20the%20form.">binding nominations</a> and the trustee’s discretion. Every super member has the option to create a binding nomination. It’s like a will for your super that the super trustee is obliged to follow. It also needs two witnesses to execute it. However, there are actually more ways for a binding nomination to fail than for a will to fail. The law only allows you to nominate certain people: your “<a href="https://www.lawsociety.com.au/resources/resources/my-practice-area/elder-law/superannuation-FAQs#collapse_165">dependants</a>” or your estate. If you nominate anyone else your entire nomination stops being binding. Plus, unlike wills, there is no way to fix execution errors. Also, many binding nominations expire after three years. If you don’t have a binding nomination, then the trustee can choose who your death benefit goes to. There are two main mechanisms controlling how the trustee chooses who gets your death benefit. First, <a href="https://treasury.gov.au/sites/default/files/2019-03/c2019-t371937-discussion-paper.pdf">legislation</a> requires the trustee to give the death benefit to your dependants or deceased estate before anyone else. This means that your parents, for example, will only receive something if you have no children, partner or other dependants. Second, decisions made by trustees can be disputed by complaining to the <a href="https://www.afca.org.au/">Australian Financial Complaints Authority (AFCA)</a>. The authority has a rigid approach to who should get death benefits and trustees usually follow this course of action. <a href="https://openjournals.library.sydney.edu.au/SLR/article/view/20199">Research I’ve done with Xia Li</a> of La Trobe University reveals what AFCA does in practice. Most crucially, people’s wishes expressed in non-binding nominations were essentially ignored. Our research found there was no statistically significant association between being nominated in a non-binding nomination and receiving any of the death benefit. This was true even for recent nominations. Other factors the complaints authority ignores are family violence and financial need. In one case, five daughters provided evidence, including a police report, that their deceased mother was a victim of violence perpetrated by her new partner. <a href="https://service02.afca.org.au/CaseFiles/FOSSIC/701195.pdf">In keeping with the Federal Court, AFCA gave the alleged perpetrator</a> everything because he alone would have benefited from the deceased’s finances if she had lived. In another case, <a href="https://service02.afca.org.au/CaseFiles/FOSSIC/874050.pdf">the deceased’s adult son received nothing</a> despite living with disability and “doing it tough”. He had refused financial help so was not financially dependent. AFCA gave everything to the partner. AFCA ignores these factors because of one key issue. It places “<a href="https://service02.afca.org.au/CaseFiles/FOSSIC/832049.pdf">great weight</a>” on whether beneficiaries are financially dependent on the deceased. This means when choosing between a financial dependent – such as a new partner who shares home expenses with the deceased, and non-financial dependants, such as most adult children – AFCA will almost always give everything to the spouse. Relying on financial dependence can be arbitrary. Unlike in family law, a de facto partner <a href="http://www.austlii.edu.au/cgi-bin/viewdoc/au/legis/cth/consol_act/sia1993473/s10.html#spouse">does not need to be living with you for two years</a> before becoming entitled. For example, <a href="https://service02.afca.org.au/CaseFiles/FOSSIC/753556.pdf">in one case AFCA gave a partner of possibly only seven months</a> (and 41 years younger than the deceased) everything and the deceased’s three children aged 27–33 nothing. Also, AFCA treats any regular payment that supports daily living as financial dependence. For example, <a href="https://service02.afca.org.au/CaseFiles/FOSSIC/714258.pdf">a son paying A$100 a week board to parents means both parents are financially dependent on the son</a>. In another case, payments from the deceased to his brother of $5,000, $7,000 and $5,000 made over a year <a href="https://service02.afca.org.au/CaseFiles/FOSSIC/842323.pdf">was not financial dependence because they were irregular</a>. The whole process is slow. The average time it takes to resolve a death benefit case that goes to AFCA is nearly <a href="https://www.austlii.edu.au/cgi-bin/viewdoc/au/journals/SydLawRw/2024/10.html#Heading248">three years and the longest case I’ve seen took over six</a>. The only thing that you can do that will make a difference is execute a binding nomination; non-binding nominations are worthless. But take care to execute your binding nomination correctly (get legal advice) and leave reminders for yourself to review it every three years.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/248019/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/tobias-barkley-1271340">Tobias Barkley</a>, Lecturer, <a href="https://theconversation.com/institutions/la-trobe-university-842">La Trobe University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/want-your-loved-ones-to-inherit-your-super-heres-why-you-cant-afford-to-skip-this-one-step-248019">original article</a>. </div>

Money & Banking

What’s the difference between a food allergy and an intolerance?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/jennifer-koplin-13384">Jennifer Koplin</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/desalegn-markos-shifti-1530163">Desalegn Markos Shifti</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> At one time or another, you’ve probably come across someone who is lactose intolerant and might experience some unpleasant gut symptoms if they have dairy. Maybe it’s you – food intolerances are estimated to affect <a href="https://nutritionaustralia.org/fact-sheets/food-intolerances/#How-common-are-food-intolerance-reactions?">up to 25%</a> of Australians. Meanwhile, cow’s milk allergy is one of the most common food allergies in infants and young children, affecting around <a href="https://pubmed.ncbi.nlm.nih.gov/38992429/">one in 100</a> infants. But what’s the difference between food allergies and food intolerances? While they might seem alike, there are some fundamental differences between the two. <h2>What is an allergy?</h2> Australia has one of the <a href="https://theconversation.com/were-the-allergy-capital-of-the-world-but-we-dont-know-why-food-allergies-are-so-common-in-australian-children-228786">highest rates of food allergies</a> in the world. Food allergies can develop at any age but are more common in children, affecting more than <a href="https://pubmed.ncbi.nlm.nih.gov/38992429/">10% of one-year-olds</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/38597846/">6% of children</a> at age ten. A food allergy happens when the body’s <a href="https://www.allergy.org.au/patients/immune-system">immune system</a> mistakenly reacts to certain foods as if they were dangerous. The <a href="https://pubmed.ncbi.nlm.nih.gov/24388012/">most common foods</a> that trigger allergies include eggs, peanuts and other nuts, milk, <a href="https://pubmed.ncbi.nlm.nih.gov/37375617/">shellfish</a>, fish, soy and wheat. Mild to moderate signs of food allergy include a swollen face, lips or eyes; hives or welts on your skin; or vomiting. A <a href="https://www.allergy.org.au/patients/fast-facts/food-allergy">severe allergic reaction</a> (called anaphylaxis) can cause trouble breathing, persistent dizziness or collapse. <h2>What is an intolerance?</h2> Food <a href="https://www.allergy.org.au/patients/food-other-adverse-reactions/food-intolerance">intolerances</a> (sometimes called non-allergic reactions) are also reactions to food, but they don’t involve your immune system. For example, lactose intolerance is a metabolic condition that happens when the body doesn’t produce enough lactase. This enzyme is needed to break down the lactose (a type of sugar) in dairy products. Food intolerances can also include reactions to natural chemicals in foods (<a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4604636/">such as salicylates</a>, found in some fruits, vegetables, herbs and spices) and problems with artificial preservatives or flavour enhancers. Symptoms of <a href="https://www.allergy.org.au/patients/food-other-adverse-reactions/food-intolerance">food intolerances</a> can include an upset stomach, headaches and fatigue, among others. Food intolerances don’t cause life-threatening reactions (anaphylaxis) so are less dangerous than allergies in the short term, although they can cause problems in the longer term <a href="https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/allergy-and-intolerance">such as malnutrition</a>. We don’t know a lot about how common food intolerances are, but they appear to be <a href="https://www.foodauthority.nsw.gov.au/consumer/life-events-and-food/allergy-and-intolerance">more commonly reported</a> than allergies. They can develop at any age. <h2>It can be confusing</h2> Some foods, such as <a href="https://pubmed.ncbi.nlm.nih.gov/33510829/">peanuts and tree nuts</a>, are more often associated with allergy. Other foods or ingredients, such as caffeine, are more often associated with intolerance. Meanwhile, certain foods, such as cow’s milk and wheat or gluten (a protein found in wheat, rye and barley), can cause both allergic and non-allergic reactions in different people. But these reactions, even when they’re caused by the same foods, are quite different. For example, children with a cow’s milk allergy can react to very small amounts of milk, and serious reactions (such as throat swelling or difficulty breathing) can happen within minutes. Conversely, many people with lactose intolerance can tolerate small amounts of lactose <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10708184/">without symptoms</a>. There are other differences too. Cow’s milk allergy is more common in children, though many infants will <a href="https://pubmed.ncbi.nlm.nih.gov/36185550/">grow out</a> of this allergy during childhood. <a href="https://pubmed.ncbi.nlm.nih.gov/30388735/">Lactose intolerance</a> is more common <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC11155274/">in adults</a>, but can also sometimes be temporary. One type of lactose intolerance, <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC10708184/">secondary lactase deficiency</a>, can be caused by damage to the gut after infection or with medication use (such as antibiotics or cancer treatment). This can go away by itself when the underlying condition resolves or the person stops using the relevant medication. Whether an allergy or intolerance is likely to be lifelong depends on the food and the reason that the child or adult is reacting to it. Allergies to some foods, such as milk, egg, wheat and soy, often resolve during childhood, whereas allergies to nuts, fish or shellfish, often (but not always) <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7899184/">persist into adulthood</a>. We don’t know much about how likely children are to grow out of different types of food intolerances. <h2>How do you find out what’s wrong?</h2> If you think you may have a <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC8152468/">food allergy or intolerance</a>, see a doctor. <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC7794657/">Allergy tests</a> help doctors find out which foods might be causing your allergic reactions (but can’t diagnose food intolerances). There are two common types: skin prick tests and blood tests. In a skin prick test, doctors put tiny amounts of allergens (the things that can cause allergies) on your skin and make small pricks to see if your body reacts. A blood test checks for allergen-specific immunoglobulin E (IgE) antibodies in your blood that show if you might be allergic to a particular food. Food intolerances can be tricky to figure out because the symptoms depend on what foods you eat and how much. To diagnose them, doctors look at your health history, and may do <a href="https://www.allergy.org.au/patients/food-other-adverse-reactions/food-intolerance">some tests</a> (such as a breath test). They may ask you to keep a record of foods you eat and timing of symptoms. A temporary elimination diet, where you stop eating certain foods, can also help to work out which foods you might be intolerant to. But this should only be done with the help of a doctor or dietitian, because eliminating particular foods can lead to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC4604636/">nutritional deficiencies</a>, especially in children. <h2>Is there a cure?</h2> There’s currently no cure for food allergies or intolerances. For allergies in particular, it’s important to strictly avoid allergens. This means reading food labels carefully and being vigilant when eating out. However, researchers are studying a treatment called <a href="https://www.allergy.org.au/patients/allergy-treatments/oral-immunotherapy-for-food-allergy">oral immunotherapy</a>, which may help some people with food allergies become less sensitive to certain foods. Whether you have a food allergy or intolerance, your doctor or dietitian can help you to make sure you’re eating the right foods. Victoria Gibson, a Higher Degree by Research student and Research Officer at the School of Nursing, Midwifery and Social Work at the University of Queensland, and Rani Scott-Farmer, a Senior Research Assistant at the University of Queensland, contributed to this article.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/243685/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jennifer-koplin-13384">Jennifer Koplin</a>, Group Leader, Childhood Allergy & Epidemiology, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> and <a href="https://theconversation.com/profiles/desalegn-markos-shifti-1530163">Desalegn Markos Shifti</a>, Postdoctoral Research Fellow, Child Health Research Centre, Faculty of Medicine, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/whats-the-difference-between-a-food-allergy-and-an-intolerance-243685">original article</a>. </div>

Body

Readers response: Which discontinued fast food item do you want to come back?

We asked our reader what discontinued food item they would love to see make a comeback. Here's what they said. Lillian Mary Brand - KFC had this wicked bean salad back in the 80's!!! Loved it!! Ellen Kuchel - Lattice Biscuits and Polly Waffles. Phill Johnston - All you can eat at Pizza Hut. Bruce Hopkins - Henny Penny Chicken. Sharyn Wood - KFC in the late 60s early 70s had the most amazing gravy I have ever tasted. A pot of the gravy with their bread rolls was a very cheap meal! Herman Zirkzee - Real milkshakes in metal containers with ice cream and malt. Maureen Whale - Georgie Pie. Robyn Joy Davis - Potato skins from Sizzlers. Christine Murphy - Scrambled eggs and big breakfast from Macca's. Julia Haffenden - Hungry Jack's hotdog and Yumbos. Image credits: Shutterstock

Food & Wine

Going for a bushwalk? 3 handy foods to have in your backpack (including muesli bars)

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/margaret-murray-1173544">Margaret Murray</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> This time of year, many of us love to get out and spend time in nature. This may include hiking through Australia’s many beautiful <a href="https://www.nationalparks.nsw.gov.au/conservation-and-heritage/national-parks/australias-national-parks">national parks</a>. Walking in nature is a wonderful activity, supporting both <a href="https://doi.org/10.1108/S2044-994120170000009004">physical</a> and <a href="https://link.springer.com/article/10.1007/s12144-023-05112-z">mental health</a>. But there can be risks and it’s important to be prepared. You may have read the news about hiker, Hadi Nazari, who was <a href="https://www.theguardian.com/australia-news/2025/jan/08/how-missing-hiker-survived-in-kosciuszko-national-park">recently found</a> alive after spending 13 days lost in Kosciuszko National Park. He reportedly survived for almost two weeks in the Snowy Mountains region of New South Wales by drinking fresh water from creeks, and eating foraged berries and two muesli bars. So next time you’re heading out for a day of hiking, what foods should you pack? Here are my three top foods to carry on a bushwalk that are dense in nutrients and energy, lightweight and available from the local grocery store. <h2>1. Muesli bars</h2> Nazari <a href="https://www.theguardian.com/australia-news/2025/jan/09/hiker-who-left-museli-bars-in-kosciuszko-hut-hadi-nazari">reportedly ate</a> two muesli bars he found in a mountain hut. Whoever left the muesli bars there made a great choice. Muesli bars come individually wrapped, which helps them last longer and makes them easy to transport. They are also a good source of energy. Muesli bars typically contain about <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">1,500</a>-<a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000344">1,900</a> kilojoules per 100 grams. The average energy content for a 35g bar is <a href="https://doi.org/10.3390/foods8090370">about 614kJ</a>. This may be <a href="https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/dietary-energy">a fraction</a> of what you’d usually need in a day. However, the energy from muesli bars is released at a <a href="https://glycemicindex.com/gi-search/?food_name=muesli+bar&product_category=&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">slow to moderate pace</a>, which will help keep you going for longer. Muesli bars are also <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">packed with nutrients</a>. They contain all three macronutrients (carbohydrate, protein and fat) that our body needs to function. They’re a good source of carbohydrates, in particular, which are a key energy source. An average Australian muesli bar contains <a href="https://doi.org/10.3390/foods8090370">14g of whole grains</a>, which provide carbohydrates and dietary fibre for long-lasting energy. Muesli bars that contain nuts <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000344">are typically</a> higher in fat (19.9g per 100g) and protein (9.4g per 100g) than <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F000333">those without</a>. Fat and protein are helpful for <a href="https://pubmed.ncbi.nlm.nih.gov/16988118/">slowing down</a> the release of energy from foods and the protein will help keep you <a href="https://doi.org/10.1016/j.foodhyd.2016.08.003">feeling full for longer</a>. There are many different types of muesli bars to choose from. I recommend looking for those with whole grains, higher dietary fibre and higher protein content. <h2>2. Nuts</h2> Nuts are nature’s savoury snack and are also a great source of energy. Cashews, pistachios and peanuts contain about <a href="https://www.researchgate.net/publication/6671761_Nuts_Source_of_energy_and_macronutrients#fullTextFileContent">2,300-2,400kJ per 100g</a> while Brazil nuts, pecans and macadamias contain about <a href="https://www.researchgate.net/publication/6671761_Nuts_Source_of_energy_and_macronutrients#fullTextFileContent">2,700-3,000kJ per 100g</a>. So a 30g serving of nuts will provide about 700-900kJ depending on the type of nut. Just like muesli bars, the energy from nuts <a href="https://glycemicindex.com/gi-search/?food_name=nut+&product_category=nuts&country=&gi=&gi_filter=&serving_size_(g)=&serving_size_(g)_filter=&carbs_per_serve_(g)=&carbs_per_serve_(g)_filter=&gl=&gl_filter=">is released slowly</a>. So even a relatively small quantity will keep you powering on. Nuts are also <a href="https://www.mdpi.com/2304-8158/12/5/942">full of nutrients</a>, such as protein, fat and fibre, which will help to <a href="https://doi.org/10.1080/10408398.2018.1514486">stave off hunger</a> and keep you moving for longer. When choosing which nuts to pack, almost any type of nut is going to be great. Peanuts are often the best value for money, or go for something like walnuts that are <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F006116">high in omega-3 fatty acids</a>, or a nut mix. Whichever nut you choose, go for the unsalted natural or roasted varieties. Salted nuts will make you thirsty. Nut bars are also a great option and have the added benefit of coming in pre-packed serves (although nuts can also be easily packed into re-usable containers). If you’re allergic to nuts, roasted chickpeas are another option. Just try to avoid those with added salt. <h2>3. Dried fruit</h2> If nuts are nature’s savoury snack, fruit is nature’s candy. Fresh fruits (such as grapes, frozen in advance) are wonderfully refreshing and perfect as an everyday snack, although can add a bit of weight to your hiking pack. So if you’re looking to reduce the weight you’re carrying, go for dried fruit. It’s lighter and will withstand various conditions better than fresh fruit, so is less likely to spoil or bruise on the journey. There are lots of varieties of dried fruits, such as sultanas, dried mango, dried apricots and dried apple slices. These are good sources of <a href="https://afcd.foodstandards.gov.au/fooddetails.aspx?PFKID=F008983">sugar for energy</a>, <a href="https://doi.org/10.3390/nu10121833">fibre</a> for fullness and healthy digestion, and contain <a href="http://dx.doi.org/10.12944/CRNFSJ.10.1.06">lots of vitamins and minerals</a>. So choose one (or a combination) that works for you. <h2>Don’t forget water</h2> Next time you head out hiking for the day, you’re all set with these easily available, lightweight, energy- and nutrient-dense snacks. This is not the time to be overly concerned about limiting your sugar or fat intake. Hiking, particularly in rough terrain, places demands on your body and energy needs. For instance, an adult hiking in rough terrain can burn upwards <a href="https://scholar.ufs.ac.za/server/api/core/bitstreams/eb9b5b76-bdfc-456f-b833-c3e285948e4a/content">of about</a> 2,000kJ per hour. And of course, don’t forget to take plenty of water. Having access to even limited food, and plenty of fresh water, will not only make your hike more pleasurable, it can save your life.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/246968/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/margaret-murray-1173544">Margaret Murray</a>, Senior Lecturer, Nutrition, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/going-for-a-bushwalk-3-handy-foods-to-have-in-your-backpack-including-muesli-bars-246968">original article</a>. </div>

Food & Wine

Retiring with debt? Experts explain downsizing, using super for your mortgage, and pension eligibility

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/kathleen-walsh-218536">Kathleen Walsh</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/jemma-briscoe-2234812">Jemma Briscoe</a>, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> About <a href="https://cepar.edu.au/sites/default/files/cepar-research-brief-housing-ageing-australia.pdf">36%</a> of homeowners still have a mortgage when they retire, up from 23% a decade ago. This increase in mortgage debt is due to soaring property prices, <a href="https://www.mlc.com.au/content/dam/mlc/documents/pdf/retirement/retirement-reports-housing-report.pdf">changes in retirement ages</a> and easy access to <a href="https://www.dss.gov.au/our-responsibilities/seniors/benefits-payments/home-equity-access-scheme">drawdown equity loans</a> (where you use your home as security to get a loan, which can be used to fund travel, medical costs and other expenses). So, what are the options for homeowners who carry debt into retirement? <h2>Option 1: keeping the home and the debt</h2> If you keep the family home in retirement, you get to own a property and can still receive the <a href="https://www.dva.gov.au/get-support/financial-support/income-support/what-changes-your-payments/your-property-or-accommodation/how-owning-home-can-affect-pensions-and-payments">age pension</a>. For example: Jackie has a home worth A$2 million with a $200,000 mortgage. She also has $800,000 in superannuation. She is 67 but is not eligible for the age pension because her <a href="https://moneysmart.gov.au/how-super-works/tax-and-super#:%7E:text=If%20you're%20aged%2060%20or%20over%20and%20withdraw%20a,as%20a%20public%20sector%20fund.">assessable assets</a> – her super – is above the $695,500 cut off. If Jackie takes $200,000 from her super and repays the outstanding mortgage debt, she will save on interest and principal repayments for the next ten years. She will also reduce her assessable assets by $200,000. This makes her eligible for a part pension. So while Jackie has less super, she gets to receive a pension and gets all the subsidies associated with being a pensioner. <h2>Option 2: downsizing to clear the debt</h2> Downsizing can extinguish any remaining debt, and can free up money for holidays, restaurants and the good life in retirement. It also enables a move to a more age-friendly home or apartment. And the government does provide a superannuation incentive via the <a href="https://www.ato.gov.au/individuals-and-families/super-for-individuals-and-families/super/growing-and-keeping-track-of-your-super/how-to-save-more-in-your-super/downsizer-super-contributions">downsizing contribution</a>. This allows homeowners over 55 who have lived in their home for more than ten years to make a one-off contribution of $300,000 (singles) and $600,000 (couples) to their super, using money from the sale of their home. But when a person reaches pension age, currently 67, any money in super will be included in <a href="https://www.servicesaustralia.gov.au/deeming?context=22526">the government’s assessment</a> of your financial assets and income. It could mean you don’t qualify for a pension or pensioner subsidies. Of the approximately 2.6 million who receive a part or full the age pension, only <a href="https://www.ato.gov.au/about-ato/research-and-statistics/in-detail/super-statistics/downsizer-super-contributions-data">78,000 people</a> have taken up this initiative. That begs the question if this option really does create a true financial downsizing incentive. Think again of Jackie, the woman with the $2 million home and the $200,000 in mortgage debt. Say she decides to sell her home and move to a smaller house close to family and friends. This will incur about $40,000 in selling and marketing fees, and stamp duty of around $62,000 on her new $1.4 million apartment. Downsizing leaves her with $1.1 million in financial assets (after transaction costs), which means that Jackie is not eligible for the pension. While she’ll be able to fund a comfortable lifestyle, this decision to downsize may not be as attractive as keeping the house. The decision to sell and move has cost her an extra $100,000 in transaction costs and her pension. So, people need to think carefully about downsizing. It can allow people to move closer to children, grandchildren, and the services they need – but these must be balanced against the financial implications. <h2>What about renters?</h2> Paying market rent while on a fixed income can be very hard, so renting is a challenge for retirees. According to the <a href="https://www.abs.gov.au/statistics/people/housing/housing-census/latest-release">2021 census</a>, women aged 55-64 and those over 65 are among the fastest-growing groups experiencing homelessness. The good news is many profit and not-for-profit retirement communities provide rental models and discounted entry contributions to residents with limited means (but there are often waiting lists). Retirement village residents may also be eligible for <a href="https://guides.dss.gov.au/social-security-guide/4/6/4/30">rent assistance</a> depending on their circumstances. Rent assistance is an extra $5,751 per year in social security benefits and provides extra financial support to <a href="https://guides.dss.gov.au/social-security-guide/5/1/7/10">eligible age pension recipients</a>. Retirement communities provide vulnerable older Australians a unique opportunity to move into a community under a leasehold or licence agreement. More than 260,000 senior Australians live in about <a href="https://www.propertycouncil.com.au/media-releases/retirement-living-construction-leads-wary-market">2,500 retirement communities</a> across the country. While a retirement village may not be the first option for many retirees, they can provide affordable accommodation. <h2>Making the best choice</h2> Navigating housing decisions as you approach retirement means balancing financial, emotional, and lifestyle considerations. Homeowners retiring with a mortgage face a choice: keep their home or downsize to alleviate debt. Keeping the home and accessing super to pay the outstanding debt improves cash flow and allows you to keep your biggest asset. Downsizing helps eliminate debt and boosts the super balance, but comes with extra transaction costs (and you may end up with less pension, or none at all). Seeking professional <a href="https://moneysmart.gov.au/financial-advice/choosing-a-financial-adviser">financial advice</a> is crucial, and ensure they are a registered <a href="https://moneysmart.gov.au/financial-advice/financial-advisers-register">financial advisor</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/240679/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/kathleen-walsh-218536">Kathleen Walsh</a>, Professor of Finance, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> and <a href="https://theconversation.com/profiles/jemma-briscoe-2234812">Jemma Briscoe</a>, Adjunct lecturer in finance, <a href="https://theconversation.com/institutions/university-of-technology-sydney-936">University of Technology Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/retiring-with-debt-experts-explain-downsizing-using-super-for-your-mortgage-and-pension-eligibility-240679">original article</a>. </div>

Retirement Income

Nearly 200 chemicals linked to cancer found in everyday food packaging

A new study has uncovered the alarming amount of potential carcinogens in food packaging and plastic tableware. Researchers from the Food Packaging Forum found that nearly 200 chemicals linked to breast cancer are being used in food packaging, with dozens of these carcinogens able to find their way into the body. “There is strong evidence that 76 known or potential breast carcinogens from food contact materials recently purchased all over the world can be found in people,” study co-author Jane Muncke said. “Getting rid of these known or suspected carcinogens in our food supply is a huge opportunity for cancer prevention.” Muncke is managing director and chief scientific officer at the Food Packaging Forum, a non-profit foundation based in Zurich, Switzerland focusing on science communication and research. The study, published last month in the journal Frontiers In Toxicology, compared a list of potential breast carcinogens to a list of chemicals that have been found in food contact materials to find out which of the potential carcinogens could be getting into people's diets. Of the 189 potential mammary carcinogens in food contact materials, with 143 of these found in plastics and 89 found in paper or cardboard. Of the recently detected chemicals found in food packaging, 40 have already been classified as hazardous by regulatory agencies around the world. Another research scientist, Jenny Kay, from Silent Spring Institute an organisation focused on the link between chemicals, women's health, and breast cancer said: “So many of these chemicals have already been classified as human health hazards, yet they are still allowed to be used in food contact materials thus allowing them to migrate into the food we eat." Early-onset breast cancer rates in women younger than 50 have been increasing, and experts said the trend cannot be explained by genetics alone. “Many of the mammary carcinogens are hormone disruptors, too, and many of the chemicals on our list can also damage DNA," Kay said. “Consumers should not have to keep track of all of the scientific literature on what chemicals to avoid. It should be on regulators to recognise the danger and take action.” The Consumer Brands Association, which represents the consumer products industry, said its members adhered to the US Food and Drug Administration’s evidence-based safety standards. “Packaging exists to protect and keep food safe for consumption,” the association’s senior vice president of product policy and federal affairs Sarah Gallo told CNN. “The FDA reviews and approves food contact substances through their science and risk-based system before they go to market. “The agency’s post-market review also provides continuous safety analysis and regulation of the approved substances.” Image: Shutterstock

Body

New report reveals huge amount of super needed to retire

Australians will need nearly $600,000 in their superannuation to retire comfortably, according to a new report. The Association of Superannuation Funds (ASFA) Retirement Standard report found that home-owning singles would need $595,000 to retire at 67 with a “comfortable” lifestyle, while a home-owning couple in relatively good health would need $690,000. This means that home-owning couples would need $73,337 per year while home-owning singles would need $52,085 for a comfortable lifestyle. Their analysis also found that for a more modest lifestyle, a superannuation balance of $100,000 is needed for both singles or couples. Both budgets assume the retirees own their homes and are relatively healthy. On Wednesday, financial commentator Betsy Westcott told Sunrise that Aussies needed to start thinking about retirement earlier to make the most of their savings. “The longer that you contribute to super and pay attention it to it, the less you have to do to create that really golden retirement because age is your superpower,” Westcott said. “If you’re not paying attention to your super, which, let’s be honest, most of us aren’t, you could be missing out on some really big gains (to the overall balance).” She added that most people retired closer to 65 than 67 and ended up with a lot less superannuation than the benchmark. While the ASFA retirement standard took into account “everyday spending,” Wescott said it did not factor in expenses like helping children buy a home, or buying into a retirement village. She also stressed that these benchmarks were just a guide saying: "Personal finance is just that, it is personal.” “Your idea of a golden retirement will look different to your neighbour’s, your cousin’s, your best friend’s." Image: Shutterstock

Retirement Life

"Super uncomfortable for everyone": Qantas plays R-rated movie for every passenger

Qantas has issued an apology after an R-rated movie was played for every passenger onboard a flight from Sydney to Tokyo. On Saturday, the flight was delayed by an hour due to problems with the in-flight entertainment system, which resulted in cabin crew only being able to play one film on everyone's individual screens. After requests were taken by passengers, the movie Daddio was chosen. The 2023 drama stars Sean Penn and Dakota Johnson as a taxi driver and his passenger as they discuss their relationships, including an affair Johnson’s character had with a married man. One passenger took to Reddit to share their experience of the flight, saying it was "extremely inappropriate", due to scenes of “graphic nudity and a lot of sexting”. “The kind where you could literally read the texts on screen without needing headphones,” the passenger wrote. “It was super uncomfortable for everyone, especially with families and kids on board.” Another passenger said the airline made the switch to Inside Out 2 followed by a New Zealand nature show after playing “40 minutes of penis and boobs”. “These poor kids and the parents because y’all should’ve heard the audible gasps across the plane,” the passenger said. Cabin crew members attempted to fix the screens of those who didn't want to watch the R-rated film, but when this didn't work, resorted to switching the movie entirely. “The movie was clearly not suitable to play for the whole flight and we sincerely apologise to customers for this experience,” a Qantas spokesperson stated. “All screens were changed to a family-friendly movie for the rest of the flight, which is our standard practice for the rare cases where individual movie selection isn’t possible." “We are reviewing how the movie was selected.” Image credits: Shutterstock

Travel Trouble

How can I stop using food to cope with negative emotions?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Have you ever noticed changes in your eating habits when you are sad, bored or anxious? Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions. Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of <a href="https://doi.org/10.1016/j.eatbeh.2018.02.008">shame and self-criticism</a>. Adding to the complexity of it all, we live in a world where <a href="https://butterfly.org.au/diet-culture-101/">diet culture</a> is unavoidable, and our relationship to eating, food and body image can become complicated and confusing. <h2>Emotional eating is common</h2> “Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions. <a href="https://doi.org/10.3390/ijerph18041744">Research shows</a> around 20% of people regularly engage in emotional eating, with a higher prevalence <a href="https://doi.org/10.1371/journal.pone.0285446">among adolescents</a> and women. In a <a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0285446#sec012">study</a> of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious. Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods. <h2>Stress, strong emotions and depression</h2> For some people, emotional eating was simply a <a href="https://doi.org/10.1038/s41598-017-09519-0">habit formed earlier in life</a> that has persisted over time. But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as <a href="https://doi.org/10.1016/S0306-4530(00)00035-4">cortisol, insulin and glucose</a>, which can also increase appetite. Increased impulsivity (<a href="https://doi.org/10.1176/appi.ajp.158.11.1783">behaving</a> before thinking things through), vulnerability to depression, a tendency to ruminate and <a href="https://doi.org/10.1080/1047840X.2014.940781">difficulties regulating emotions</a> also <a href="https://doi.org/10.1097/FBP.0b013e328357bd4e">increase the likelihood</a> of emotional eating. <h2>So what do you do?</h2> First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do. Starting with small things that are achievable but can have a huge impact, such as prioritising <a href="https://theconversation.com/no-sleep-challenge-the-dangers-of-sleep-deprivation-236608">getting enough sleep</a> and <a href="https://insideoutinstitute.org.au/podcasts/episode-3-the-mindful-dietitian-fiona-sutherland">eating regularly</a>. Then, you can start to think about how you handle your emotions and hunger cues. <h2>Expand your emotional awareness</h2> Often we label emotions as good or bad, and this can result in fear, avoidance, and <a href="https://youtu.be/NDQ1Mi5I4rg?si=lv9d8qjUThSsemXG">unhelpful coping strategies</a> such as emotional eating. But it’s also important to <a href="https://www.pspnet.ca/assets/the-gottman-institute-the-feeling-wheel-v2.pdf">differentiate</a> the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad. By <a href="https://headspace.org.au/online-and-phone-support/interactive-tools/activities/understanding-emotions/">noticing</a> what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response. <h2>Tap into your feelings of hunger and fullness</h2> Developing an intuitive way of eating is another helpful strategy to promote <a href="https://insideoutinstitute.org.au/blog/what-is-normal-eating">healthy eating behaviours</a>. Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness. Intuitive eating <a href="https://doi.org/10.1002/eat.23509">encourages flexibility</a> and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling. It can also reduce the psychological distress from feeling out of control with your <a href="https://doi.org/10.1016/j.jand.2013.12.024">eating</a> habits and the associated negative <a href="https://doi.org/10.1016/j.appet.2015.10.012">body image</a>. <h2>When is it time to seek help?</h2> For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life. Having the support of friends and family, accessing <a href="https://nedc.com.au/eating-disorder-resources/interactive-digital-resource-for-eating-disorders">online resources</a> and, in some instances, seeing a trained professional, can be very helpful. There are many <a href="https://doi.org/10.1007/s00787-020-01498-4">therapeutic interventions</a> that work to <a href="https://doi.org/10.1016/j.copsyc.2015.02.010">improve aspects</a> associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are <a href="https://nedc.com.au/eating-disorders/types/neurodivergence">neurodivergent</a>. The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include: <ul> <li>unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours</li> <li>helping you to discover your emotions</li> <li>supporting you to process other experiences, such as trauma exposure</li> <li>developing a more flexible and intuitive way of eating.</li> </ul> One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential <a href="https://nedc.com.au/eating-disorders/eating-disorders-explained/whats-an-eating-disorder">eating disorder</a> can include: <ul> <li>recent rapid weight loss</li> <li>preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)</li> <li>eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control</li> <li>eating in secret</li> <li>compensating for food eaten (with vomiting, exercise or laxatives).</li> </ul> <a href="https://nedc.com.au/eating-disorders/treatment-and-recovery/treatment-options">Evidence-based approaches</a> can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the <a href="https://butterfly.org.au/get-support/butterflys-referral-database/">Butterfly Foundation’s expert database</a>. <hr /> If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the <a href="https://butterfly.org.au/get-support/helpline/">Butterfly Foundation</a> on 1800 ED HOPE (1800 33 4673).<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/238218/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/inge-gnatt-1425767">Inge Gnatt</a>, PhD Candidate, Lecturer in Psychology, <a href="https://theconversation.com/institutions/swinburne-university-of-technology-767">Swinburne University of Technology</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/how-can-i-stop-using-food-to-cope-with-negative-emotions-238218">original article</a>. </div>

Body

ATO urges Aussies to cash in on nearly $18 billion in lost or unclaimed super

The Australian Taxation Office is urging people to check whether they are eligible to cash in on almost $17.8 billion in lost or unclaimed superannuation. Lost super is when your fund has lost touch with you or your account is inactive, and this can occur if you've changed your name, moved homes or changed jobs, without updating your details. The lost super becomes unclaimed when your fund transfers this lost money to the ATO. "Since 2021, the ATO has reunited almost $6.4 billion of unclaimed super with its owners. But there is still more than $17.8 billion waiting to be found," ATO deputy commissioner Emma Rosenzweig said. "If you've changed jobs, moved house or simply forgotten to update your details, you may have lost or unclaimed super. "We're urging Australians to check if some of the $17.8 billion in lost and unclaimed super belongs to them." As of June 30, 2024, super funds and the ATO are holding lost super for over 7.1 million accounts, with retirees among those with lost or unclaimed super. The ATO revealed it was holding $471 million on behalf of those aged over 65. “Superannuation is a key part of your retirement, and we want to make sure Australians are claiming the investment they’ve worked for,” Rosenzweig said. You can check for lost super online through the <a href="https://www.ato.gov.au/individuals-and-families/super-for-individuals-and-families/super/growing-and-keeping-track-of-your-super/keeping-track-of-your-super/super-health-check#ato-Check3Checkforlostandunclaimedsuper" target="_blank" rel="noopener">ATO</a>. For those wanting to search for unclaimed cash, including unclaimed refunds, share dividends, uncashed cheques and more, you can visit <a href="https://asic.gov.au/for-consumers/unclaimed-money/" target="_blank" rel="noopener">federal</a> and state websites to see if you have anything owed to you. Unclaimed money is cash owed to people who can't be located, either due to name or address changes, lost paperwork or just forgot about the cash. Image: Shutterstock

Money & Banking

MSG is back. Is the idea it’s bad for us just a myth or food science?

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> MSG is making a comeback. The internet’s favourite cucumber salad recipe includes fish sauce, cucumber, garlic and – as the video’s creator Logan tells us with a generous sprinkle from the bag – “MSG, obviously”. But for many of us, it’s not obvious. Do you have a vague sense MSG is unhealthy but you’re not sure why? Here is the science behind monosodium glutamate, how it got a bad rap, and whether you should add it to your cooking. <h2>What is MSG?</h2> Monosodium glutamate (MSG) is a sodium salt of glutamic acid, one of the amino acids that make up proteins. It occurs naturally in <a href="https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260#d1e167">foods</a> such as mature cheeses, fish, beef, mushrooms, tomatoes, onion and garlic. It provides their savoury and “meaty” flavour, known as <a href="https://www.sciencedirect.com/science/article/pii/S0022316622140186">umami</a>. MSG has been used to season food for <a href="https://wjpsonline.com/index.php/wjps/article/view/effects-monosodium-glutamate-human-health-review">more than 100 years</a>. Traditionally it <a href="https://pubs.acs.org/doi/epdf/10.1021/ed081p347?ref=article_openPDF">was extracted</a> from seaweed broth, but now it’s made by fermenting starch in sugar beets, sugar cane and molasses. Today it’s widely used as a flavour enhancer in many dishes and pre-packaged goods, including soups, condiments and processed meats. There is no chemical difference between the MSG found in food and the additive. <h2>Is it safe?</h2> For most people, yes. MSG is a safe and authorised additive, according to the Australian agency that regulates food. This corresponds with food standards in the <a href="https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg">United States</a>, <a href="https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A02008R1333-20201223#tocId3">European Union and United Kingdom</a>. Two major <a href="https://www.foodstandards.gov.au/sites/default/files/consumer/additives/msg/Documents/MSG%20Technical%20Report.pdf">safety reviews</a> have been conducted: one in 1987 by a United Nations expert committee and another 1995 by the Federation of American Societies for Experimental Biology. Both concluded MSG was safe for the general population. In 2017 the <a href="https://www.efsa.europa.eu/en/efsajournal/pub/4910">European Food Safety Authority</a> updated its stance and set a recommended limit based on body weight, aimed to prevent headaches and increased blood pressure. That limit is still higher than most people consume. The authority says an 80kg person should not have more than 2.4g of added MSG per day. <a href="https://www.nature.com/articles/1602526">For reference</a>, Europeans average less than a gram per day (0.3-1 gram), while in Asia intake is somewhere between 1.2-1.7 grams a day. Food Standards Australia New Zealand says the European update does not raise any new safety concerns not already assessed. <h2>Isn’t it bad for me?</h2> Despite the evidence, the idea MSG is dangerous persists. Its notorious reputation can be traced back to a <a href="https://news.colgate.edu/magazine/2019/02/06/the-strange-case-of-dr-ho-man-kwok/">hoax letter</a> published in the <a href="https://www.nejm.org/doi/full/10.1056/NEJM196805162782014">New England Journal of Medicine</a> in 1968. A doctor claiming to have experienced palpitations, numbness and fatigue after eating at a Chinese restaurant suggested MSG could be to blame. With a follow-up article in the <a href="https://www.nytimes.com/1968/05/19/archives/-chinese-restaurant-syndrome-puzzles-doctors.html">New York Times</a>, the idea of “Chinese Restaurant Syndrome” took off. Eating MSG was associated with a range of symptoms, including headache, hives, throat swelling, itching and belly pain. However an <a href="https://www.sciencedirect.com/science/article/pii/027869159390012N?via%3Dihub">early randomised control trial</a> showed no difference in these symptoms between people who were given MSG versus a placebo. This has since been confirmed in a <a href="https://ift.onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12448">review of many studies</a>. <h2>Can MSG cause reactions?</h2> A very small percentage of people may have hypersensitivities to MSG. The reported reaction is now known as MSG symptom complex, rather than so-called Chinese restaurant syndrome, with its <a href="https://www.jandonline.org/article/S2212-2672(21)00068-X/abstract#:%7E:text=A%20New%20York%20Times%20piece,connecting%20MSG%20to%20health%20outcomes.">problematic</a> racial connotations. Symptoms are usually mild, short-term and don’t need treatment. <a href="https://www.sciencedirect.com/science/article/pii/S0091674999703714">One study</a> looked at 100 people with asthma, 30 of whom believed they had hypersensitivities to MSG. However when participants were blinded to whether they were consuming MSG, not one reported a reaction. If you believe you do react to added MSG, it’s relatively easy to avoid. In Australia, it is <a href="https://www.foodstandards.gov.au/consumer/additives/msg">listed</a> in ingredients as either monosodium glutamate or flavour enhancer 621. <h2>Is it better than table salt?</h2> Using MSG instead of regular salt may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893472/">reduce</a> your overall sodium intake, as MSG <a href="https://www.medicalnewstoday.com/articles/msg-what-the-science-says-about-its-safety#Uses-of-MSG">contains</a> about one third the amount of sodium. <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">One study</a> found people who ate soup seasoned with MSG rather than salt actually liked it more. They still found it salty to taste, but their sodium intake was reduced by 18%. MSG still contains sodium, so high use is associated with increased <a href="https://pubmed.ncbi.nlm.nih.gov/21372742/">blood pressure</a>. If you’re using MSG as a substitute and you have high blood pressure, you should closely monitor it (just as you would with other salt products). <h2>Should I use MSG in my cooking?</h2> If you want to – yes. Unless you are one of the rare people with hypersensitivities, enhancing the flavour of your dish with a sprinkle of MSG will not cause any health problems. It could even help reduce how much salt you use. If you’re <a href="https://www.tandfonline.com/doi/full/10.1080/25765299.2020.1807084#d1e199">vegetarian or vegan</a>, cooking with MSG could help add the umami flavour you may miss from animal products such as meat, fish sauce and cheese. But buying foods with added MSG? Be aware, many of them will also be <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/un-decade-of-nutrition-the-nova-food-classification-and-the-trouble-with-ultraprocessing/2A9776922A28F8F757BDA32C3266AC2A">ultra-processed</a> and it’s that – not the MSG – that’s associated with poor physical and mental <a href="https://www.mdpi.com/2072-6643/14/1/174">health outcomes</a>.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237871/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evangeline-mantzioris-153250">Evangeline Mantzioris</a>, Program Director of Nutrition and Food Sciences, Accredited Practising Dietitian, <a href="https://theconversation.com/institutions/university-of-south-australia-1180">University of South Australia</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/msg-is-back-is-the-idea-its-bad-for-us-just-a-myth-or-food-science-237871">original article</a>. </div>

Food & Wine

What causes food cravings? And what can we do about them?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Many of us try to eat more fruits and vegetables and less ultra-processed food. But why is sticking to your goals so hard? High-fat, sugar-rich and salty foods are simply so enjoyable to eat. And it’s not just you – we’ve evolved that way. These foods <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5928395/">activate</a> the brain’s reward system because in the past they were <a href="https://doi.org/10.1037/a0030684">rare</a>. Now, they’re all around us. In wealthy modern societies we are bombarded by <a href="https://theconversation.com/junk-food-is-promoted-online-to-appeal-to-kids-and-target-young-men-our-study-shows-234285">advertising</a> which intentionally reminds us about the sight, smell and taste of calorie-dense foods. And in response to these powerful cues, our brains respond just as they’re designed to, triggering <a href="https://doi.org/10.1111/obr.12354">an intense urge</a> to eat them. Here’s how food cravings work and what you can do if you find yourself hunting for sweet or salty foods. <h2>What causes cravings?</h2> A food craving is an intense desire or urge to eat something, <a href="https://pubmed.ncbi.nlm.nih.gov/15589112/">often focused on a particular food</a>. We are programmed to learn how good a food tastes and smells and where we can find it again, especially if it’s high in fat, sugar or salt. Something that <a href="https://doi.org/10.1111/obr.12354">reminds us</a> of enjoying a certain food, such as an eye-catching ad or delicious smell, can cause us to <a href="https://doi.org/10.1111/obr.12354">crave it</a>. The cue triggers a physical response, increasing saliva production and gastric activity. These responses are relatively automatic and difficult to control. <h2>What else influences our choices?</h2> While the effect of cues on our physical response is relatively automatic, what we do next is influenced by <a href="https://journals.sagepub.com/doi/pdf/10.1177/1090198107303308">complex</a> factors. Whether or not you eat the food might depend on things like cost, whether it’s easily available, and if eating it would align with your health goals. But it’s usually hard to keep healthy eating in mind. This is because we tend to prioritise a more immediate reward, like the <a href="https://doi.org/10.1016/j.physbeh.2010.04.029">pleasure of eating</a>, over one that’s delayed or abstract – including health goals that will make us feel good in the long term. <a href="https://doi.org/10.1016/S0022-3999(00)00076-3">Stress</a> can also make us eat more. When hungry, we <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8656885/">choose larger portions</a>, underestimate calories and find eating more <a href="https://www.sciencedirect.com/science/article/pii/S0195666315000793">rewarding</a>. <h2>Looking for something salty or sweet</h2> So what if a cue prompts us to look for a certain food, but it’s not available? <a href="https://doi.org/10.1016/j.appet.2014.04.005">Previous research</a> suggested you would then look for anything that makes you feel good. So if you saw someone eating a doughnut but there were none around, you might eat chips or even drink alcohol. But our <a href="https://doi.org/10.1016/j.appet.2024.107640">new research</a> has confirmed something you probably knew: it’s more specific than that. If an ad for chips makes you look for food, it’s likely a slice of cake won’t cut it – you’ll be looking for something salty. Cues in our environment don’t just make us crave food generally, they prompt us to look for certain food “categories”, such as salty, sweet or creamy. <h2>Food cues and mindless eating</h2> Your <a href="https://core.ac.uk/download/pdf/161283824.pdf">eating history</a> and <a href="https://doi.org/10.1002/eat.24179">genetics</a> can also make it harder to suppress food cravings. But don’t beat yourself up – relying on willpower alone is <a href="https://doi.org/10.1016/j.appet.2015.01.004">hard</a> for almost everyone. Food cues are so powerful they can prompt us to <a href="https://doi.org/10.1177/0956797613484043">seek</a> out a certain food, even if we’re not overcome by a particularly <a href="https://doi.org/10.1177/0956797613484043">strong urge</a> to eat it. The effect is more intense if the food is easily available. This helps explain why we can eat an entire large bag of chips that’s in front of us, even though our pleasure decreases as we <a href="https://doi.org/10.1016/0031-9384(81)90310-3">eat</a>. Sometimes we use finishing the packet as the signal to stop <a href="https://doi.org/10.1016/j.physbeh.2015.03.025">eating</a> rather than hunger or desire. <h2>Is there anything I can do to resist cravings?</h2> We largely don’t have control over cues in our environment and the cravings they trigger. But there are some ways you can try and control the situations you make food choices in. <ul> <li> Acknowledge your craving and think about a healthier way to satisfy it. For example, if you’re craving chips, could you have lightly-salted nuts instead? If you want something sweet, you could try fruit. </li> <li> Avoid shopping when you’re hungry, and make a list beforehand. Making the most of supermarket “click and collect” or delivery options can also help avoid ads and impulse buys in the aisle. </li> <li> At home, have fruit and vegetables easily available – and easy to see. Also have other nutrient dense, fibre-rich and unprocessed foods on hand such as nuts or plain yoghurt. If you can, remove high-fat, sugar-rich and salty foods from your environment. </li> <li> Make sure your goals for eating are <a href="https://www.aafp.org/pubs/fpm/issues/2018/0300/p31.html">SMART</a>. This means they are specific, measurable, achievable, relevant and time-bound. </li> <li> Be kind to yourself. Don’t beat yourself up if you eat something that doesn’t meet your health goals. Just keep on trying.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/237035/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/gabrielle-weidemann-91497">Gabrielle Weidemann</a>, Associate Professor in Psychological Science, <a href="https://theconversation.com/institutions/western-sydney-university-1092">Western Sydney University</a> and <a href="https://theconversation.com/profiles/justin-mahlberg-1634725">Justin Mahlberg</a>, Research Fellow, Pyschology, <a href="https://theconversation.com/institutions/monash-university-1065">Monash University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/what-causes-food-cravings-and-what-can-we-do-about-them-237035">original article</a>. </div>

Food & Wine

Why do I need to take some medicines with food?

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Have you ever been instructed to take your medicine with food and wondered why? Perhaps you’ve wondered if you really need to? There are varied reasons, and sometimes complex science and chemistry, behind why you may be advised to take a medicine with food. To complicate matters, some similar medicines need to be taken differently. The antibiotic amoxicillin with clavulanic acid (sold as Amoxil Duo Forte), for example, is recommended to be taken with food, while amoxicillin alone (sold as Amoxil), can be taken with or without food. Different brands of the same medicine may also have different recommendations when it comes to taking it with food. <h2>Food impacts drug absorption</h2> Food can affect how fast and how much a drug is absorbed into the body in up to <a href="https://academic.oup.com/jpp/article-abstract/71/4/510/6122024?login=false">40% of medicines</a> taken orally. When you have food in your stomach, the makeup of the digestive juices change. This includes things like the fluid volume, thickness, pH (which becomes less acidic with food), surface tension, movement and how much salt is in your bile. These changes can impair or enhance drug absorption. Eating a meal also delays how fast the contents of the stomach move into the small intestine – this is known as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9505616/">gastric emptying</a>. The small intestine has a large surface area and rich blood supply – and this is the primary site of drug absorption. Eating a larger meal, or one with lots of fibre, delays gastric emptying more than a smaller meal. Sometimes, health professionals will advise you to take a medicine with food, to help your body absorb the drug more slowly. But if a drug can be taken with or without food – such as paracetamol – and you want it to work faster, take it on an empty stomach. <h2>Food can make medicines more tolerable</h2> Have you ever taken a medicine on an empty stomach and felt nauseated soon after? Some medicines can cause stomach upsets. Metformin, for example, is a drug that reduces blood glucose and treats type 2 diabetes and polycystic ovary syndrome. It commonly causes gastrointestinal symptoms, with <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4452716/">one in four users affected</a>. To combat these side effects, it is generally recommended to be taken with food. The same <a href="https://amhonline.amh.net.au/auth">advice</a> is given for corticosteroids (such as prednisolone/prednisone) and certain antibiotics (such as doxycycline). Taking some medicines with food makes them more tolerable and improves the chance you’ll take it for the duration it’s prescribed. <h2>Can food make medicines safer?</h2> Ibuprofen is one of the most widely used over-the-counter medicines, with around one in five Australians reporting use <a href="https://www.abs.gov.au/statistics/health/health-conditions-and-risks/medications/latest-release">within a two-week period</a>. While effective for pain and inflammation, ibuprofen can impact the stomach by inhibiting protective prostaglandins, increasing the risk of <a href="https://www.tandfonline.com/doi/full/10.1586/14737175.6.11.1643#d1e212">bleeding, ulceration and perforation</a> with long-term use. But there <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574824/">isn’t enough research</a> to show taking ibuprofen with food reduces this risk. Prolonged use may also affect kidney function, particularly in those with pre-existing conditions or dehydration. The <a href="https://amhonline.amh.net.au/auth">Australian Medicines Handbook</a>, which guides prescribers about medicine usage and dosage, advises taking ibuprofen (sold as Nurofen and Advil) with a glass of water – or with a meal if it upsets your stomach. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4574824/">A systematic review published in 2015</a> found food delays the transit of ibuprofen to the small intestine and absorption, which delays therapeutic effect and the time before pain relief. It also found taking short courses of ibuprofen without food reduced the need for additional doses. To reduce the risk of ibuprofen causing damage to your stomach or kidneys, use the lowest effective dose for the shortest duration, stay hydrated and avoid taking other <a href="https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs">non-steroidal anti-inflammatory medicines</a> at the same time. For people who use ibuprofen for prolonged periods and are at higher risk of gastrointestinal side effects (such as people with a history of ulcers or older adults), your prescriber may start you on a <a href="https://australianprescriber.tg.org.au/articles/peptic-ulcer-disease-and-non-steroidal-anti-inflammatory-drugs.html">proton pump inhibitor</a>, a medicine that reduces stomach acid and protects the stomach lining. <h2>How much food do you need?</h2> When you need to take a medicine with food, how much is enough? Sometimes a full glass of milk or a couple of crackers may be enough, for medicines such as prednisone/prednisolone. However, most head-to-head studies that compare the effects of a medicine “with food” and without, usually use a heavy meal to define “with food”. So, a cracker may not be enough, particularly for those with a sensitive stomach. A more substantial meal that includes a mix of fat, protein and carbohydrates is generally advised. Your health professional can advise you on which of your medicines need to be taken with food and how they interact with your digestive system.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/235782/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/mary-bushell-919262">Mary Bushell</a>, Clinical Associate Professor in Pharmacy, <a href="https://theconversation.com/institutions/university-of-canberra-865">University of Canberra</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-need-to-take-some-medicines-with-food-235782">original article</a>. </div>

Body

5 foods to add to your shopping list to save money – and they’re good for you too

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Food prices are <a href="https://www.abc.net.au/news/2024-06-13/anglicare-cost-living-unemployment-groceries-fuel-rent-prices/103972166?utm_medium=social&utm_content=sf273549397&utm_campaign=abc&utm_source=linkedin.com&sf273549397=1">adding pressure on household budgets</a>, especially for Australians on the lowest incomes. To help save money on the weekly groceries, consider adding these five staples to your shopping trolley: eggs, oats, carrots, UHT milk and apples. These foods rate highly on the <a href="https://pubmed.ncbi.nlm.nih.gov/20181811/">nutrient-rich foods index</a> and on cost, meaning they represent good value for money when it comes to buying nutritious food. Loading up on these items helps push more expensive, less nutritious foods out of your trolley. Keeping a supply at your place will also save extra trips to the shops, which saves petrol and time. <h2>1. Eggs</h2> Eggs are extremely good value at around A$6 a dozen (50 cents an egg). Meat, chicken and fish prices vary from $12 a kilo for mince, $12–$20 a kilo for chicken, to $20–$50 a kilo for steak and fish depending on cut or type. Selecting the cheapest cuts still costs $2–$3 a serve, compared to two eggs at a $1 serve. When you swap a red meat meal for an eggy dish, this can add up to a big saving. Try our egg recipes on the <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/meals--dinner,lunch/superfoods--eggs">No Money No Time website</a>, from <a href="https://nomoneynotime.com.au/healthy-easy-recipes/sweetcorn-and-zucchini-fritters">fritters</a>, to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/mushroom-omelette">omelettes</a>, or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rainbow-rice">fried rice</a>. These recipes also help use up other items you have in the pantry, fridge and veggie crisper. Eggs are a good <a href="https://www.australianeggs.org.au/nutrition/nutrients-and-vitamins">source</a> of protein and also contain choline, lutein and zeaxanthin, vitamins A, B2, B12, D, E and folate, and minerals iron, zinc, iodine and selenium. For people concerned about eggs raising cholesterol, a <a href="https://pubmed.ncbi.nlm.nih.gov/38370115/">recent review of research evidence</a> concluded there wasn’t likely to be any adverse effect on overall disease risk when consuming up to one egg a day. <h2>2. Rolled oats</h2> Rolled oats vary a lot in price from about $2 a kilogram for “own brand”, up to $9 for premium varieties. Oats are really <a href="https://nomoneynotime.com.au/healthy-easy-recipes/filter/keywords--Oats">versatile</a>. For breakfast you can make <a href="https://nomoneynotime.com.au/healthy-easy-recipes/microwave-porridge">porridge</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-overnight-oats">overnight oats,</a> DIY muesli or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/gingerbread-granola">granola</a>. Oats make a pastry substitute for a <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-rolled-oats-quiche">quick and easy quiche base</a>. Or blitz them in a food processor and use as a breadcrumb substitute. For dessert, you can use them to top a comforting <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. <a href="https://www.glnc.org.au/resource/oats-2/">Oats are a wholegrain</a>, meaning they retain every part of the original grain – the germ, bran and outer layers – and hence more fibre and nutrients. Oats are a rich in beta-glucan, a soluble fibre that <a href="https://pubmed.ncbi.nlm.nih.gov/34236436/">helps lower blood cholesterol levels</a> by binding with bile acids in the gut, meaning they can’t be converted into LDL (bad) cholesterol. They <a href="https://www.glnc.org.au/resource/oats-2/">also contain</a> B vitamins of thiamin (b1), riboflavin (B2), niacin (B3), pyridoxine (B6), pantothenic acid (B5) and folate (B9), as well as vitamin E and the minerals iron, zinc, magnesium, phosphorus and potassium. <h2>3. Carrots</h2> It’s hard to get better value than a bag of carrots at about $2.50 a kilo. They last for ages in the fridge and can be eaten raw, as carrot sticks or with <a href="https://nomoneynotime.com.au/healthy-easy-recipes/moroccan-carrot-dip">carrot dip</a>, or baked to make carrot veggie “<a href="https://nomoneynotime.com.au/healthy-easy-recipes/vegetable-chips">chips</a>”. Try grating carrot as an extra on a salad roll or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/basic-beef-burgers">burger</a>, or mixed into grated cheese to extend it when topping tacos, pasta or pizza, or even a dish like <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-cauliflower-macaroni-cheese">mac and cheese</a>. Other versatile uses include soup, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-puree">carrot mash</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/baked-carrots-with-honey-thyme">roasted carrots</a> or, for something sweet, carrot muffins or <a href="https://nomoneynotime.com.au/healthy-easy-recipes/easy-carrot-cake-bliss-balls">bliss balls</a>. Carrots are rich in the carotenoids <a href="https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/">alpha-carotene and beta-carotene</a>, which get converted into vitamin A in the body and used in antibody production and to maintain <a href="https://ods.od.nih.gov/factsheets/VitaminA-Consumer/">healthy functioning</a> of your eyes, skin, lungs and gut. <h2>4. Longlife skim milk</h2> Longlife skim milk costs about $1.60 a litre. While some fresh varieties are around the same price, the value of longlife milk is that you can keep a store of it in the cupboard, meaning you never run out and it has a long shelf life. Milk makes great <a href="https://nomoneynotime.com.au/healthy-easy-recipes/banana-breakfast-smoothie">smoothies</a> and is an essential ingredient in dishes from quiche to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/cauliflower-cheese-bake">cauliflower cheese</a> to <a href="https://nomoneynotime.com.au/healthy-easy-recipes/clares-lemon-orange-delicious">lemon delicious</a> pudding. <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#nutrients-in-milk">Milk contains</a> protein, calcium, magnesium, zinc, potassium and vitamins A, B2 and B12. Research shows regular milk consumption is <a href="https://www.betterhealth.vic.gov.au/health/healthyliving/milk#milk-and-health-conditions">associated with</a> a lower risk of developing osteoporosis, high blood pressure, type 2 diabetes, heart disease and colon cancer. <h2>5. Apples</h2> A bag of apples costs about $4 or 60 cents an apple and $4–$5 for a large can of stewed apple. Apples make a portable snack. Add <a href="https://nomoneynotime.com.au/healthy-easy-recipes/comforting-apple-porridge">them to porridge</a>, serve <a href="https://nomoneynotime.com.au/healthy-easy-recipes/pork-loin-rolls">with pork</a>, <a href="https://nomoneynotime.com.au/healthy-easy-recipes/carrot-and-apple-coleslaw-with-mustard-vinaigrette">in coleslaw</a> or in <a href="https://nomoneynotime.com.au/healthy-easy-recipes/wholegrain-apple-crumble">apple crumble</a>. Apples <a href="https://pubmed.ncbi.nlm.nih.gov/35502671/">contain</a> dietary fibre and pectin, vitamin B6 and C, and the minerals potassium, calcium, nitrogen, magnesium and traces of zinc, iron and copper. In <a href="https://pubmed.ncbi.nlm.nih.gov/31667463/">observational studies</a>, people who ate more apples had a lower risk of heart disease, stroke, type 2 diabetes and death from any cause. For easy, tasty, economical meals that are quick to prepare, without too much effort, along with our food budget tips, visit our team’s <a href="https://nomoneynotime.com.au/">No Money No Time</a> website.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/229903/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/clare-collins-7316">Clare Collins</a>, Laureate Professor in Nutrition and Dietetics, <a href="https://theconversation.com/institutions/university-of-newcastle-1060">University of Newcastle</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/5-foods-to-add-to-your-shopping-list-to-save-money-and-theyre-good-for-you-too-229903">original article</a>. </div>

Food & Wine

Food and exercise can treat depression as well as a psychologist, our study found. And it’s cheaper

<div class="theconversation-article-body"> <a href="https://theconversation.com/profiles/adrienne-oneil-268324">Adrienne O'Neil</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/sophie-mahoney-1557294">Sophie Mahoney</a>, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Around <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">3.2 million</a> Australians live with depression. At the same time, <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">few</a> Australians meet recommended dietary or physical activity guidelines. What has one got to do with the other? Our world-first trial, <a href="https://www.thelancet.com/journals/lanwpc/article/PIIS2666-6065%2824%2900136-6/fulltext">published this week</a>, shows improving diet and doing more physical activity can be as effective as therapy with a psychologist for treating low-grade depression. Previous studies (including <a href="https://link.springer.com/article/10.1186/s12916-017-0791-y">our own</a>) have found “lifestyle” therapies are effective for depression. But they have never been directly compared with psychological therapies – until now. Amid a nation-wide <a href="https://www.health.gov.au/sites/default/files/2023-10/national-mental-health-workforce-strategy-2022-2032.pdf">shortage</a> of mental health professionals, our research points to a potential solution. As we found lifestyle counselling was as effective as psychological therapy, our findings suggest dietitians and exercise physiologists may one day play a role in managing depression. <h2>What did our study measure?</h2> During the prolonged COVID lockdowns, Victorians’ distress levels were <a href="https://onlinelibrary.wiley.com/doi/full/10.5694/mja2.50831">high and widespread</a>. Face-to-face mental health services were limited. Our trial targeted people living in Victoria with elevated distress, meaning at least mild depression but not necessarily a diagnosed mental disorder. Typical symptoms included feeling down, hopeless, irritable or tearful. We partnered with our <a href="https://www.barwonhealth.org.au/mhdas/">local mental health service</a> to recruit 182 adults and provided group-based sessions on Zoom. All participants took part in up to six sessions over eight weeks, facilitated by health professionals. Half were randomly assigned to participate in a program co-facilitated by an accredited practising dietitian and an exercise physiologist. That group – called the lifestyle program – developed nutrition and movement goals: <ul> <li>eating a wide variety of foods</li> <li>choosing high-fibre plant foods</li> <li>including high quality fats</li> <li>limiting discretionary foods, such as those high in saturated fats and added sugars</li> <li>doing enjoyable physical activity.</li> </ul> The second group took part in psychotherapy sessions convened by two psychologists. The psychotherapy program used cognitive behavioural therapy (CBT), the gold standard for treating depression in <a href="https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2730724">groups and when delivered remotely</a>. In both groups, participants could continue existing treatments (such as taking antidepressant medication). We gave both groups <a href="https://link.springer.com/article/10.1186/s12888-022-03840-3">workbooks and hampers</a>. The lifestyle group received a food hamper, while the psychotherapy group received items such as a colouring book, stress ball and head massager. <h2>Lifestyle therapies just as effective</h2> We found similar results in each program. At the trial’s beginning we gave each participant a score based on their self-reported mental health. We measured them again at the end of the program. Over eight weeks, those scores showed symptoms of depression reduced for participants in the lifestyle program (42%) and the psychotherapy program (37%). That difference was not statistically or clinically meaningful so we could conclude both treatments were as good as each other. There were some differences between groups. People in the lifestyle program improved their diet, while those in the psychotherapy program felt they had increased their social support – meaning how connected they felt to other people – compared to at the start of the treatment. Participants in both programs increased their physical activity. While this was expected for those in the lifestyle program, it was less expected for those in the psychotherapy program. It may be because they knew they were enrolled in a research study about lifestyle and subconsciously changed their activity patterns, or it could be a positive by-product of doing psychotherapy. There was also not much difference in cost. The lifestyle program was slightly cheaper to deliver: A$482 per participant, versus $503 for psychotherapy. That’s because hourly rates differ between dietitians and exercise physiologists, and psychologists. <h2>What does this mean for mental health workforce shortages?</h2> Demand for mental health services is increasing in Australia, while at the same time the workforce <a href="https://www.health.gov.au/sites/default/files/2023-10/national-mental-health-workforce-strategy-2022-2032.pdf">faces worsening nation-wide shortages</a>. Psychologists, who provide <a href="https://www.aihw.gov.au/getmedia/6b19e493-0ebe-420f-a9a3-e48b26aace9f/aihw-aus-249-ib.pdf?v=20240628145747&inline=true">about half</a> of all mental health services, can have long wait times. Our results suggest that, with the appropriate training and guidelines, allied health professionals who specialise in diet and exercise could help address this gap. Lifestyle therapies can be combined with psychology sessions for multi-disciplinary care. But diet and exercise therapies could prove particularly effective for those on waitlists to see a psychologists, who may be receiving no other professional support while they wait. Many dietitians and exercise physiologists already have advanced skills and expertise in motivating behaviour change. Most accredited practising dietitians are trained in managing <a href="https://link.springer.com/content/pdf/10.1007/978-3-030-67929-3_38-1.pdf">eating disorders</a> or <a href="https://www.nature.com/articles/s41572-020-0200-2">gastrointestinal conditions</a>, which commonly overlap with depression. There is also a cost argument. It is <a href="https://journals.sagepub.com/doi/full/10.1177/1355819616668202">overall cheaper</a> to train a dietitian ($153,039) than a psychologist ($189,063) – and it takes less time. <h2>Potential barriers</h2> Australians with chronic conditions (such as diabetes) can access subsidised dietitian and exercise physiologist appointments under various Medicare treatment plans. Those with eating disorders can also access subsidised dietitian appointments. But mental health care plans for people with depression do not support subsidised sessions with dietitians or exercise physiologists, despite <a href="https://dietitiansaustralia.org.au/sites/default/files/2024-04/Dietitians%20Australia%20Mental%20Health%20Evidence%20Brief%202024.pdf">peak bodies</a> urging them to do so. Increased training, upskilling and Medicare subsidies would be needed to support dietitians and exercise physiologists to be involved in treating mental health issues. <a href="https://foodandmoodcentre.com.au/academy">Our training</a> and clinical <a href="https://www.tandfonline.com/doi/full/10.1080/15622975.2022.2112074">guidelines</a> are intended to help clinicians practising lifestyle-based mental health care within their scope of practice (activities a health care provider can undertake). <h2>Future directions</h2> Our trial took place during COVID lockdowns and examined people with at least mild symptoms of depression who did not necessarily have a mental disorder. We are seeking to replicate these findings and are now running <a href="https://foodandmoodcentre.com.au/projects/the-harmone-trial/">a study</a> open to Australians with mental health conditions such as major depression or bipolar disorder. If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/235952/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/adrienne-oneil-268324">Adrienne O'Neil</a>, Professor, Food & Mood Centre, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> and <a href="https://theconversation.com/profiles/sophie-mahoney-1557294">Sophie Mahoney</a>, Associate Research Fellow, Food and Mood Centre, <a href="https://theconversation.com/institutions/deakin-university-757">Deakin University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/food-and-exercise-can-treat-depression-as-well-as-a-psychologist-our-study-found-and-its-cheaper-235952">original article</a>. </div>

Mind

How to help your grandkids avoid the same food mistakes you made

For parents and grandparents, often the biggest challenge is knowing what foods you should provide for your children, particularly if you have a picky eater. I am a father, so I know firsthand how fussy children can be, even more so at the end of the day when they are feeling shattered. Many parents see mealtimes as an opportunity to fill ’em up and get ’em out, which teaches your child that food is all about being ‘fast’ and unintentionally promotes a set of food-related behaviours that research tells us leads to negative health outcomes. I realise that with the endless demands of modern life, mealtimes can feel like yet another repetitive chore to get through, but I’m going give it to you straight: you wouldn’t light up a cigarette in your child’s mouth, and you wouldn’t let your child drink a can of beer, because you know the damage that this does to them. Over time, processed Western food can be just as detrimental to a person’s health as a cigarette or beer. Saving time or placating children by giving them processed food will simply lead to a new generation that struggles with obesity, diabetes, heart disease and other underlying health concerns. Breaking out of these lifelong food habits and ways of thinking is hard to do, which is why so many people don’t. Dealing with fussy eating is one of the most significant – and stressful – challenges many parents face, leaving them frustrated and worried about their child's nutrition, development and health. But fussy eating is normal – in fact, all parents should expect their child to go through a fussy eating phase. The science of why children are fussy eaters The reason why children predominantly go through a period of fussy eating is basic biology – the roots of this behaviour can be traced back to our hunter-gatherer ancestors and their development of a range of physiological responses for survival. This included developing ‘food fussiness’ – a natural aversion to unfamiliar foods and bitter flavours – like vegetables – to avoid ingesting potential toxins. Additionally, as our hunter-gatherer ancestors often experienced extended periods of food scarcity, they learned to seek out and store high-energy, palatable foods found in nature that were also high in natural sugars, fat and protein, such as fruits, honey, meat and nuts, to avoid starvation. As well as offering the best ‘bang for buck’ calorie-wise, these foods also provided a natural high and sense of satisfaction, triggering the release of feel-good chemicals called endorphins and learning chemicals called dopamine, which enabled our ancestors to remember the pleasure associated with eating that food and trigger a response the next time they saw it. So, when your child pushes back on the vegetables, there’s an evolutionary reason why! Seven things you can do to overcome fussy eating Fortunately, there are some simple – but effective – things you can do to support introducing healthy foods to your child or grandchild and overcome fussy eating: 1. Never bribe or force them to eat everything on the plate. You may have been brought up to do this, but it is wrong advice. Forcing them to eat is only disrupting their appetite regulation; let them dictate how much they eat. 2. Involve your child in meal preparation and cooking. Getting your child’s assistance with food shopping and preparation tasks is guaranteed to make them curious about the meal they’ve helped create and more willing to taste it. 3. Eliminate mealtime distractions. Turning off the television and putting the devices away will make sure your child can focus on the important task of tasting and fully experiencing new foods. 4. Wind back the clock and gather everyone around the dinner table. We all know that kids closely observe and mimic their parents so the best way to overcome fussy eating is by showing enthusiasm for trying new foods and a positive attitude toward healthy eating. 5. Offer small portions. Serving new foods in smaller servings will ensure you don’t overwhelm your child with new tastes and allow them to let you know if they’d like more of what they’ve tasted. 6. Resist the urge to make another meal. While it’s tempting to offer an alternative when your child refuses a meal, it creates more problems than it solves, teaching fussy eaters they can get the foods they like by refusing to eat what’s been served. 7. Don’t use food as a reward or punishment. Every parent has been there – trading the promise of a yummy dessert for two more bites of beans – but this practice only creates unhealthy associations with healthy foods. Your children will learn from what you do and eat; this goes for all facets of life, but none more so than what is placed in front of them at the dining table. You hold the keys to your child’s food future. <img src="https://oversixtydev.blob.core.windows.net/media/2024/08/dr-nick-fuller.jpg" alt="" width="1280" height="720" /> Dr Nick Fuller, The University of Sydney and Royal Prince Alfred Hospital, and author of the new book <a href="https://www.penguin.com.au/books/healthy-parents-healthy-kids-9780143791119" target="_blank" rel="noopener">Healthy Parents, Healthy Kids</a>, published by Penguin Books. Image credits: Shutterstock

Body

Tastes from our past can spark memories, trigger pain or boost wellbeing. Here’s how to embrace food nostalgia

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/megan-lee-490875">Megan Lee</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>; <a href="https://theconversation.com/profiles/doug-angus-1542552">Doug Angus</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>, and <a href="https://theconversation.com/profiles/kate-simpson-1542551">Kate Simpson</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Have you ever tried to bring back fond memories by eating or drinking something unique to that time and place? It could be a Pina Colada that recalls an island holiday? Or a steaming bowl of pho just like the one you had in Vietnam? Perhaps eating a favourite dish reminds you of a lost loved one – like the sticky date pudding Nanna used to make? If you have, you have tapped into <a href="https://www.tandfonline.com/doi/full/10.1080/02699931.2022.2142525">food-evoked nostalgia</a>. As researchers, we are exploring how eating and drinking certain things from your past may be important for your mood and mental health. <h2>Bittersweet longing</h2> First named in 1688 by Swiss medical student, <a href="https://www.jstor.org/stable/44437799">Johannes Hoffer</a>, <a href="https://compass.onlinelibrary.wiley.com/doi/10.1111/spc3.12070">nostalgia</a> is that bittersweet, sentimental longing for the past. It is experienced <a href="https://journals.sagepub.com/doi/10.1111/j.1467-8721.2008.00595.x">universally</a> across different cultures and lifespans from childhood into older age. But nostalgia does not just involve positive or happy memories – we can also experience nostalgia for <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2F0022-3514.91.5.975">sad and unhappy moments</a> in our lives. In the <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">short and long term</a>, nostalgia can positively impact our health by improving <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0025167">mood</a> and <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">wellbeing</a>, fostering <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0017597">social connection</a> and increasing quality of life. It can also trigger feelings of <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">loneliness or meaninglessness</a>. We can use nostalgia to <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0025167">turn around a negative mood</a> or enhance our sense of <a href="https://psycnet.apa.org/doiLanding?doi=10.1037%2Femo0000817">self, meaning and positivity</a>. Research suggests nostalgia alters activity in the <a href="https://academic.oup.com/scan/article/17/12/1131/6585517">brain regions associated with reward processing</a> – the same areas involved when we seek and receive things we like. This could explain the <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352250X22002445?via%3Dihub">positive feelings</a> it can bring. Nostalgia can also increase feelings of loneliness and sadness, particularly if the memories highlight dissatisfaction, grieving, loss, or wistful feelings for the past. This is likely due to activation of <a href="https://www.sciencedirect.com/science/article/pii/S2352250X22002445?casa_token=V31ORDWcsx4AAAAA:Vef9hiwUz9506f5PYGsXH-JxCcnsptQnVPNaAGares2xTU5JbKSHakwGpLxSRO2dNckrdFGubA">brain areas</a> such as the amygdala, responsible for processing emotions and the prefrontal cortex that helps us integrate feelings and memories and regulate emotion. <h2>How to get back there</h2> There are several ways we can <a href="https://psycnet.apa.org/fulltext/2006-20034-013.html">trigger</a> or tap into nostalgia. Conversations with family and friends who have shared experiences, unique objects like photos, and smells can <a href="https://www.sciencedirect.com/science/article/abs/pii/S2352250X23000076">transport us back</a> to old times or places. So can a favourite song or old TV show, reunions with former classmates, even social media <a href="https://www.theverge.com/2015/3/24/8284703/facebook-on-this-day-nostalgia-recap">posts and anniversaries</a>. What we eat and drink can trigger <a href="https://www.emerald.com/insight/content/doi/10.1108/QMR-06-2012-0027/full/html">food-evoked nostalgia</a>. For instance, when we think of something as “<a href="https://theconversation.com/health-check-why-do-we-crave-comfort-food-in-winter-118776">comfort food</a>”, there are likely elements of nostalgia at play. Foods you found comforting as a child can evoke memories of being cared for and nurtured by loved ones. The form of these foods and the stories we tell about them may have been handed down through generations. Food-evoked nostalgia can be very powerful because it engages multiple senses: taste, smell, texture, sight and sound. The sense of <a href="https://www.tandfonline.com/doi/full/10.1080/09658211.2013.876048?casa_token=wqShWbRXJaYAAAAA%3AqJabgHtEbPtEQp7qHnl7wOb527bpGxzIJ_JwQX8eAyq1IrM_HQFIng8ELAMyuoFoeZyiX1zeJTPf">smell</a> is closely linked to the limbic system in the brain responsible for emotion and memory making food-related memories particularly vivid and emotionally charged. But, food-evoked nostalgia can also give rise to <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/hpja.873">negative memories</a>, such as of being forced to eat a certain vegetable you disliked as a child, or a food eaten during a sad moment like a loved ones funeral. Understanding why these foods <a href="https://www.tandfonline.com/doi/full/10.1080/02699931.2022.2142525?casa_token=16kAPHUQTukAAAAA%3A9IDvre8yUT8UsuiR_ltsG-3qgE2sdkIFgcrdH3T5EYbVEP9JZwPcsbmsPLT6Kch5EFFs9RPsMTNn">evoke negative memories</a> could help us process and overcome some of our adult food aversions. Encountering these foods in a positive light may help us reframe the memory associated with them. <h2>What people told us about food and nostalgia</h2> Recently <a href="https://onlinelibrary.wiley.com/doi/full/10.1002/hpja.873">we interviewed eight Australians</a> and asked them about their experiences with food-evoked nostalgia and the influence on their mood. We wanted to find out whether they experienced food-evoked nostalgia and if so, what foods triggered pleasant and unpleasant memories and feelings for them. They reported they could use foods that were linked to times in their past to manipulate and influence their mood. Common foods they described as particularly nostalgia triggering were homemade meals, foods from school camp, cultural and ethnic foods, childhood favourites, comfort foods, special treats and snacks they were allowed as children, and holiday or celebration foods. One participant commented: <blockquote> I guess part of this nostalgia is maybe […] The healing qualities that food has in mental wellbeing. I think food heals for us. </blockquote> Another explained <blockquote> I feel really happy, and I guess fortunate to have these kinds of foods that I can turn to, and they have these memories, and I love the feeling of nostalgia and reminiscing and things that remind me of good times. </blockquote> Understanding food-evoked nostalgia is valuable because it provides us with an insight into how our sensory experiences and emotions intertwine with our memories and identity. While we know a lot about how food triggers nostalgic memories, there is still much to learn about the specific brain areas involved and the differences in food-evoked nostalgia in different cultures. In the future we may be able to use the science behind food-evoked nostalgia to help people experiencing dementia to tap into lost memories or in psychological therapy to help people reframe negative experiences. So, if you are ever feeling a little down and want to improve your mood, consider turning to one of your favourite comfort foods that remind you of home, your loved ones or a holiday long ago. Transporting yourself back to those times could help turn things around.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/232826/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/megan-lee-490875">Megan Lee</a>, Senior Teaching Fellow, Psychology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>; <a href="https://theconversation.com/profiles/doug-angus-1542552">Doug Angus</a>, Assistant Professor of Psychology, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a>, and <a href="https://theconversation.com/profiles/kate-simpson-1542551">Kate Simpson</a>, Sessional academic, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/tastes-from-our-past-can-spark-memories-trigger-pain-or-boost-wellbeing-heres-how-to-embrace-food-nostalgia-232826">original article</a>. </div>

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