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Q & A with Luke Mangan on ‘how best prepare for eating out around Christmas time
Q & A with Luke Mangan on 'how best to prepare for eating out around Christmas time'
Join Luke Mangan, Coles Ambassador & Restaurateur for an open discussion as to how best prepare for eating out around Christmas time. Luke shares industry insight into Chefs and restaurateurs in dealing with customers with allergies/intolerances and provides tips and tricks on what to ask the staff. Watch this session with us at 9:30am on the 5th December to kick off day two of the virtual show.
Luke Mangan
Luke Mangan is a leading Australian restaurateur and chef. His influence on the food and wine industry can be found on the carriages of the Eastern Oriental Express, at sea, on P&O Cruise ships and most recently, on TV as a Coles Supermarkets ambassador sharing recipes on the “What’s for dinner” cooking campaign.
Luke’s Australian restaurants range from fine dining to more casual fare and are renowned for his unexpected creations, which highlight his French culinary training and Asian influences, paired with fresh, clean flavours.
For 13 years, Luke owned and operated restaurants in Japan, Singapore and Indonesia under the Salt brand. He sold his remaining share in the business in 2018 to focus on his Australian restaurants and new ‘Luke’s’ ventures, including Luke’s Kitchen, Luke’s Steakhouse and Luke’s Burger Bar to name a few.
He has written five best-selling cookbooks and an autobiography ‘The Making of a Chef’, has his own line of gourmet products and makes regular TV appearances.
Further testament to Luke’s excellence are the requests he has received to cook for former U.S. President Bill Clinton, Sir Richard Branson, actor Tom Cruise and the Danish Crown Prince Frederik and Princess Mary’s wedding. On Australia Day in 2019, Luke was also awarded the Medal of the Order of Australia (OAM) for his services to the hospitality industry, tourism and his contributions to charity.
As the co-founder of Australia’s largest hospitality awards program, Appetite for Excellence, and The Inspired Series program, Luke is also extremely passionate about promoting and enabling the development of young up-and-coming chefs, waiters and restaurateurs in Australia.
Having good food, good wine and most importantly a really good time is what Luke Mangan & Company are all about and what we believe every dining experience should entail.
Part 2: Navigating gut-friendly food during the festive season – Rebecca Ponsford
Navigating gut-friendly food during the festive season
How to Successfully Manage Christmas with IBS and FODMAP Sensitivities (Part 2)
Chew your food
While it might seem like the most obvious thing to do when we eat, when you’re in a rush or not paying attention, it’s all too easy to scoff down food without chewing properly. Chewing food is an important part of the digestive process as it breaks down food particles and makes it easier for the rest of our digestive system to do the work.
Replicate ‘usual’ meals where you can
During the Christmas period, there’s often a lot more snacking, grazing and eating, in general, going on. It’s part of the enjoyment of the festive time of the year! The gut loves routine and the proper digestive process needs time between meals to allow food particles to move through the digestive tract. The name for this movement is called the migrating motor complex, which is sometimes referred to as a “housekeeping wave” which sweeps and clears food from the small intestine to the large intestine and only occurs between meals. A general aim is to allow 3-4 hours between meals for this process to occur naturally.
When eating at gatherings and parties, an idea is to fill up a plate with the appetizers, and later the main meal, that you intend to eat. This can help to be conscious of what you are eating and how much in total. For those with FODMAP sensitivities, it’s a good way to note if you are choosing a range of food from different food groups, which can help to prevent FODMAP levels accumulating in a meal (FODMAP stacking). Try to eat what is on your plate similar to how you would a usual meal, rather than continuously grazing for multiple hours, to prevent FODMAP stacking and support your digestion.
Bring a plate
If you are heading to a Christmas lunch, dinner or gathering and you’re not sure what food will be served, it’s a good idea to bring a plate of food you tolerate well. In the worst-case scenario and everything else is loading with onion and garlic, you’ll know there’s an option for you to enjoy.
Don’t go too hungry
When we let our hunger levels drop, it’s easy to grab any food that’s available to eat, which may or may not be the best food for your IBS. Have a low FODMAP snack before you go
Follow on for Part Three: Low FODMAP Christmas Food Ideas
Missed part one? Catch up below.
Part One –Baseline strategies to keep your gut happy
REBECCA
Rebecca is an Accredited Practising Dietitian, graduated from Monash University in 2018.
She works predominately in the space of gut health and digestive disorders such as Irritable Bowel Syndrome.
She has expertise in the practical implementation of the Low FODMAP Diet and also has a strong interest in the link between mental health and gastrointestinal health.
Rebecca is passionate about supporting people to achieve their health goals and develop healthy relationships with food where they can eat with ease.
So you have been diagnosed with lactose tolerance… what next? – Frances Walker
So you have been diagnosed with lactose tolerance… what next?
Being diagnosed with lactose intolerance does not mean you have to avoid dairy. In this video I look at 3 easy low lactose hacks so you know which dairy foods to avoid, and which dairy foods can be safely included in your eating plan. Not only that, but how you can reduce lactose in your diet without compromising the all important calcium. Get savvy about lactose, manage your lactose intolerance and boost your calcium intake in one quick 10 minute update.
Frances Walker
I love working as a food Intolerance Dietitian and find my work is split across FODMAPs, whole food intolerances (including dairy protein intolerance) and food chemical sensitivities. Working with breast fed babies, children and adults- I find myself covering the whole spectrum of ages. Dairy intolerance is often an issue in the food sensitive people I see- with either lactose intolerance, protein intolerance/allergy or both being at play. Hence, I have developed a particular interest in dairy! With an education background, I relish opportunities to inform my client, groups and undertake education sessions to help food sensitive people become empowered with knowledge on how to move forward.
The 3 steps of the FODMAP diet
The 3 steps of the FODMAP diet
Source: Department of Gastroenterology, Monash University.
This blog and recipes were created and reproduced with permission from Monash University (monashfodmap.com).
What do you do when you feel better following a low FODMAP diet? Re-introduce FODMAPs! While this may sound illogical, it is important for a number of reasons, first and foremost to ensure your diet is minimally restrictive, while still providing adequate symptom control. Read on for a simple guide to the 3 phases of the Monash University Low FODMAP Diet™.
Step 1. Low FODMAP
This is to be commenced under the supervision of a dietitian for a period of 2-6 weeks. During this phase you would use the Monash University FODMAP Diet App to choose foods with a ‘green’ serving size. This means that you only eat foods in a low FODMAP serve. But remember, a low FODMAP diet is not an elimination diet. Rather, it is a substitution diet, whereby you swap one food for another, e.g. switch your daily apple for an orange, or swap an onion for chives.
Step 2. Reintroduction
This step involves reintroducing foods back into your diet in a methodical way to determine which foods and FODMAPs trigger symptoms and which do not. Each FODMAP subgroup should be reintroduced separately while your background diet remains low in FODMAPs. The reintroduction step is also best completed under the guidance of a dietitian, who will advise you on when to reintroduce; which foods to reintroduce with (e.g. honey to test your tolerance to excess fructose); the amount of the reintroduction food to have, and the order of reintroducing foods. Remember to have a break of a few days between reintroduction of foods to avoid any crossover effects. A dietitian will also help you to interpret your responses. It takes most people around 6 to 8 weeks to complete the reintroduction step.
Step 3. Personalization
The third step of the diet involves establishing your longer term, personalized FODMAP diet. Once your dietitian has interpreted your food triggers and tolerances, you can begin to reintroduce foods and FODMAPs that were tolerated well and avoiding ONLY the foods that triggered your symptoms. It is important to remember that FODMAP tolerance can change over time, so if there are foods you didn’t tolerate as well, try again in a few months to see if anything has changed.
We understand there may be a hesitation to reintroduce foods, especially if you are feeling well after following a low FODMAP diet, but there are important reasons why you should complete Step 2 – Reintroduction and expand your diet. To read more about these reasons, take a look at our previous blog posts on the topic.
Mellow Flow: Releasing Tension In The Body with Ryan Mannix
Mellow Flow: Releasing Tension In The Body
Come join Ryan as he takes our community through a mellow yoga flow to slow things down and create space in the body and mind. This practice involves moving a little slower and helps to promote flexibility and mobility, easing the tension in your body. This type of yoga flow is centred around the breath and calming the nervous system.
Ryan Mannix
Ryan Mannix is a meditation and yoga teacher based in Melbourne.
He has been sharing his passion for teaching meditation and yoga both in Australia and abroad since 2013. Leading workshops, classes and teacher trainings.
Ryan’s yoga classes are dynamic and fluid, along with being centred around mindfulness and breath.
“His meditation teachings stem from Buddhism and he has trained extensively in mindfulness and meditation for over five years.”
Cooking for Intolerances and Allergies with Courtney Roulston
Q&A with Courtney Roulston
Saturday Live Q&A session with Courtney Roulston from our September free from + allergy virtual show.
Courtney Roulston
Courtney Roulston first rose to fame after finishing as a finalist in Series 2 of MasterChef Australia 2010.
Since 2011, Courtney has been working as the Head Chef at the Sydney Swans AFL team, cooking for the players and working closely with the Team Dietician.
For the past decade, she has also proudly represented Coles Supermarkets as an Ambassador and has had the pleasure of immersing herself within various events, media and catering jobs scattered throughout Australia.
Having recently participated in MasterChef Season 12 (All Stars Back to Win), you can also watch Courtney in Season 2 of the popular cooking series ‘Farm To Fork’ – currently airing on Network Ten.