We are (fast) approaching the end of 2014, and at this time of year it’s all too easy to lose our daily routines in the merry-go-round of work, family life, social and work gatherings, and Christmas shopping.

This year I’m making a conscious effort to try and slow down, and try not to get too caught up in the hectic-ness and overindulgence that often accompanies the holiday season.

Easier said than done I know, but I thought I’d share some tips in how to maintain your health (and sanity) during the silly season.

1. Keep a diary of all your commitments, and take a look before the start of each new week. Then you know how many meals will be eaten at home, and can plan your food shopping list accordingly.
2. Go for quality over quantity when at social or work events. You’re more likely to really enjoy and savour a beautiful home-made fruit mice pie or dessert than a mass-produced one.
3. Don’t beat yourself up for indulging occasionally- nobody’s diet is perfect. If you eat 3 meals a day, you’ve got 21 meals. A couple of more indulgent choices in a week are not the end of the world; just make the rest of those 21 meals your usual, healthier options (this is where the diary becomes important).
4. Be mindful of your alcohol consumption- alcohol contains 29kJ per gram and have no nutritive value. Offer to be the designated driver, have a wine spritzer (half soda water), have water in between every alcoholic drink or just savour one or two glasses of a more expensive wine rather than three or four of a cheaper drop!
5. Make the best use of your time- shop online for groceries (then the lolly aisle can’t tempt you!) or Christmas gifts, and utilise their gift-wrapping option! Think of all the time you’ll save not competing for a car space at the shopping centres or wrapping gifts. Then you have more time to get outside and go for a walk, swim or play with the kids/pets.

From all of us here at Yakult Australia, we wish you a holiday season and new year filled with happiness and good health.

Rachael Thompson
Yakult Dietitian APD

We’ve recently received a High Achiever Certificate of Recognition under the Victorian Government’s Smarter Resources, Smarter Business program 2014, for the installation of LED lights throughout our Melbourne office and production areas.

The LED lights are mercury free and made from all recyclable materials and we are now more energy efficient and produce less carbon emissions.

Tania King- Education Coordinator.

Watch out for our new television commercial playing nationally and throughout New Zealand, featuring Julie Meek, Accredited Practising Dietitian.

The focus of the commercial is on Yakult’s founder Dr Minoru Shirota, and his discovery of the acid resistant strain, Lactobacillus casei Shirota strain, which is found only in Yakult products.

Food intolerances are becoming increasingly common – up to 1 in every 4 Australians believes they have some type of food intolerance!

Food intolerances can cause symptoms that can be very unpleasant and severe; however they are generally not life-threatening.

Lactose intolerance is one of the most common food intolerances, and is caused by a shortage of the enzyme lactase, which breaks down lactose; ensuring lactose is absorbed properly into the bloodstream from the small intestine.

Without sufficient lactase enzyme, lactose passes through to the large intestine, where natural bacteria ferment the lactose and produce acids and gas, which can cause abdominal plain, bloating or diarrhoea.

Lactose is a naturally-occurring sugar in certain types of milk, including cows and human milk.

Dairy foods don’t need to be completely removed from the diet of a person who is lactose-intolerant, as people can generally still tolerate some lactose without symptoms. The amount of lactose tolerated varies however generally 12 grams of lactose can be tolerated over a day (equal to 1 cup of milk).

Dairy products are rich in calcium (essential for bone health), so it’s important to include them in the diet where possible. Hard cheeses contain very little lactose, and yoghurt and probiotic drinks are generally better-tolerated, as they contain bacteria that can help to consume the lactose present. If choosing plant-based milk drinks such as soy milk, ensure it is fortified with calcium.

Each 65ml bottle of Yakult contains only 1 gram of lactose, so is usually well-tolerated by people with lactose intolerance.

If you’re concerned you may be lactose intolerant, there is a simple medical test that can determine if you are. It’s important not to self-diagnose lactose intolerance, as other medical conditions could cause similar symptoms.

Rachael Thompson
Yakult Dietitian APD

We recently had one of our lovely HR lady’s daughters with us for a week of work experience. Celeste spent time in our Public Relation’s department, and also gained experience in Accounts and administrative tasks.

A school holiday program group came for a free tour of the Yakult factory on the Wednesday, and Celeste made up educational show bags for the kids to take home, and helped with conducting the tour.

I’m in the process of re-designing our Product Nutrition Information pamphlet, and asked Celeste to have a go at drafting a new-look pamphlet, which was great as her ideas were fantastic and helped give me a different perspective.

We all loved having you for the week Celeste, and hope you enjoyed your time at Yakult, learned a lot, and gained perspective about some of the different roles available within a food company!

Rachael Thompson
Yakult Dietitian APD

If you’ve been watching TV lately, you might have noticed some food product commercials talking about something called Glycaemic Index, or GI as it’s more commonly known. So, what is it?

GI is a ranking of carbohydrates (e.g. bread, pasta, rice, yoghurt) on a scale from 0-100 according to how much they raise blood sugar levels after eating. Foods are categorised as low GI, medium GI or high GI.

Low GI = less than 55

Medium GI = between 55 and 70

High GI = greater than 70

Foods with a high GI are quickly digested and absorbed by our bodies, which results in rapid changes to blood sugar levels. Low-GI foods are digested and absorbed more slowly, and produce gradual rises in blood sugar and insulin levels. The graph below illustrates the different effects on blood sugar levels of high and low GI foods.

Eating low GI foods can help you to feel fuller for longer after eating, by providing a gradual, continuous supply of energy- making low GI foods useful for weight management. Low GI foods are especially important for people with diabetes, as they can help to keep blood glucose levels stable, by providing a slower, more sustained release of glucose into the bloodstream

It is important to know that GI is not an indication of how healthy a food is; for example, ice-cream has a low GI! Numerous factors can affect the GI of a food, including ripeness, protein, fat and soluble fibre content of the food.

Both high GI and low GI foods can be included in a healthy diet.

If you would like to learn more about Glycaemic Index, visit;

University of Sydney Glycaemic Index website or, Better Health Channel

Rachael Thompson
Yakult Dietitian APD

This year Yakult celebrated our 20th year of production in Australia!

To mark this special occasion, a 20th Anniversary Reception was held at Crown Entertainment Complex in Melbourne.

Attendees from across Australia and New Zealand were joined by local dignitaries and special guests from Yakult Japan to celebrate the occasion.

A great night was had by all, and Yakult look forward to continued success in Australia.

Yakult Australia’s continued focus on education means that in the first 8 months of this year, 5,700 people have visited the Yakult factory to view our operations first hand!

We’re hoping to increase people’s knowledge of probiotics and the benefits of drinking Yakult.

Visitors always comment on the efficiency and cleanliness of our production areas. They especially enjoy the free sample of our product, and information pamphlets to take home.

So come and see us! We’re located in Dandenong South, Melbourne. You’ll need to make a booking in advance if you’d like to take this opportunity to see the factory in action.

Did you know bacteria were the first living organisms to live on earth?  While we may not be able to see them with our eyes, they are everywhere! Just on the human body alone, we each have 100 trillions of bacteria. 1,000,000,000,000,000. Some bacteria are good while others can cause illness and disease such as food poisoning and diarrhoea.

The good bacteria help to keep the gut healthy by keeping harmful bacteria at bay, aiding with digestion and absorption of nutrients and the production of some vitamins. A balance between the good and bacteria is important, so keep your gut bacteria happy by:

• Eating lots of fruit and vegetables for fibre
• Drinking plenty of fluids even in colder weather
• Be active – small bouts of physical activity that add up to 30 minutes daily
• Staying calm and manage your stress levels
• Including probiotics into your diet. Good sources include fermented milks and probiotic containing yoghurts.

Yakult Dietitian

Dinah Woon

Dietitian APD