Good Life Dietitians

Setting SMART Goals

2013-01-30T15:40:00.000+02:00

The theory of goal setting suggests that setting goals can enhance a person’s motivation to change. The process of setting goals provides a sense of direction or purpose by narrowing attention towards a certain objective and directing all effort towards achieving that goal.
The SMART criteria are a mnemonic used to help set goals and objectives.

Mastering SMART goals is easier then you think. Here are some handy tips on how to set SMART goals this year.

Specific
Rather than making a more general goal, be specific when you set your goal. Make sure that your goals are clearly outlined, unambiguous, and without any vague or elusive terms. For example, “I want to lose weight” is far too unspecific and should rather be phrased as “I want to lose 5kg of weight.”

Specific goals will help you to feel more motivated as you will be constantly working towards that specific goal. This gives clarity and focus, and is a hugely important factor in successful goal setting.

Measurable
Concrete criteria for which to measure your progress against are vital. If a goal is not measurable, it is difficult to track progress and improvement. A goal that is measurable allows for you to keep track of behavior change and performance, and to see how effective your changes to your diet and lifestyle have been. Without feedback, it is difficult to adjust an eating plan or adapt and change the required behavior. Feedback also helps to motivate to continue towards reaching for a goal, and help sustain the motivation and commitment to that goal. It is important that feedback not focus solely on short-comings but be used to develop strategies to change behavior.

It’s also important to remember that body weight is not necessarily the best indicator of a healthy body. It may be more encouraging to measure your success with another parameter such as dress size, blood result such as cholesterol or glucose, waist circumference, body fat percentage or BMI. Do you want to be a certain weight, dress size, or maybe you have specific measurements you wish to achieve? Perhaps you want to be able to run a certain distance, or you want to train for a fun run, mini marathon, or even a full marathon. Your health goals may be to improve your blood pressure or cholesterol levels. Whatever your goals are, it’s important to have a specific number/figure in mind to keep track of your progress.

Attainable
Is your goal Attainable? Setting goals unrealistic goals is setting yourself up for failure. Goals should neither by out of reach nor insignificant or pointless. A big part of making your goals attainable is to develop the skills, attitudes and abilities and behavioural change. Ask yourself, how can a goal be accomplished? Loosing 10kg in a week is not only close to impossible but also not long-term (or even healthy for that matter). Also, an unrealistic goal may make you believe that they have no chance of reaching that goal and therefore may not even try to achieve it.

Relevant
Next, ask yourself if your goal is relevant and appropriate. A relevant goal will ask the question “does this seem worthwhile?” If you have already lost weight and reached your target goal to within a healthy BMI, is it really necessary to lose another 10kg? It may be necessary to re-frame your goal at this point and rather aim for decreasing your body fat percentage instead, or going to the gym one more time per week.

Time-bound
Set a time frame when you make your goal. Ground your goals with a target date to help commit to that deadline. Do you intend to achieve your goal in one week, month, or year?

“Nothing is impossible. The word itself says 'I'm possible."

Got gout?

2012-12-04T13:11:00.000+02:00

Gout is a condition where there is an increase in uric acid in the body. The uric acid deposits in joints such as the toe, ankle, knee, elbow and fingers, which can be very painful. An acute attack of gout is when there is a very sudden inflammation and swelling of the joints, and usually only lasts a few days. Chronic gout is when there is constant inflammation which lasts for long periods of time. A diet low in purines, a substance which converts to uric acid in the body, can help reduce the risk of an attack of gout.

§ Drink plenty of fluids per day, about 2-3L (especially water). This helps flush out uric acid from the body.

§ Maintain a healthy body weight. If you are overweight, lose weight slowly as rapid weight loss could bring on an attack of gout.

§ Exclude the consumption of alcohol from the diet. Avoid alcohol entirely in an acute attack. If alcohol is to be consumed it should be in moderation, with red wine preferred over beer.

§ Foods to include in the diet to help manage gout:

ü Vitamin C: oranges, naartjies, kiwi, guava, apricots, strawberries, raspberries, mango, red and green peppers, broccoli, cauliflower, tomatoes

ü Vitamin D: low-fat or non-fat dairy products, eggs

ü Dairy protein: low-fat or non-fat options of milk, yoghurt and cheese (added benefit of being high in vitamin D)

ü Omega-3: vegetable oils (soybean, canola, rapeseed), flaxseed, flaxseed oil, soybeans, pumpkin seeds, walnuts, walnut oil

§ Eat small portions of red meat no more than 3 times per week. Chose chicken and fish instead of red meat.

§ Avoid foods high in purine, and chose foods with little or no purines instead (see table on next page).

§ Daily guidelines for a healthy diet

- Milk and yoghurt: 2-3 cups (low-fat or non-fat)

- Cheese: 30g (1 matchbox)

- Eggs: 3-4 per week

- Meat, fish and poultry (lean): 90g (3 matchboxes)

- Vegetables: 3 or more servings (1 serving= ½ cup)

- Fruit: 2-3 portions

- Bread, cereals and starches: 6-11 servings per day

- Fats and oils: 2-3 teaspoons per day

FOODS GROUPED ACCORDING TO PURINE CONTENT

Group 1: Foods high in purines	Group 2: Foods with moderate purine content	Group 3: Foods with little or no purines
Foods in this group should be avoided from the diet of a patient suffering from gout	Foods in this group may be consumed in moderation Per day = ½ cup of vegetables = 90g meat, chicken, fish	Foods in this group may be used daily
× Anchovies × Bouillon, broth, consommé × Poultry: goose, partridge × Gravy × Organ meats: brains, heart, kidney, sweetbreads × Processed meats: bacon, viennas, Russians, ham × Fish: mackerel, sardines, haddock, herring, salmon × Shell fish: shrimp, prawns, mussels, clams, scallops, lobster, roe × Stock and stock cubes e.g. oxo × Yeast × Yeast and meat extracts e.g. Bovril, marmite, Vegemite	Meat, chicken and fish (except those in group 1) Vegetables § Asparagus § Beans § Cauliflower § Lentils § Mushrooms § Peas § Soya § Spinach Oats and oat meal Whole-grain products e.g. bread, pasta, flour Avoid these foods during an acute (sudden) attack of gout	ü Bread: brown or white ü Butter, margarine and oils ^# ü Cakes, cookies, puddings ^# ü Cereals and cereal products ü Cheese ^# ^üChocolates and sweets ^# ü Coffee and tea ü Crackers ü Custard ^# ü Eggs ü Fruit ü Ice-cream ^# ü Jelly ü Milk and cream ^# ü Nuts, olives, pickles ü Pasta, noodles, rice, potatoes, samp ü Popcorn ü Salt, vinegar and herbs ü Sugar ^# ü Vegetables (except those in group 2) # Recommended in moderation because of high energy content (chose low-fat or non-fat options)

The Mediterranean Diet

2012-11-12T07:38:00.000+02:00

The Mediterranean diet describes the diet followed by those living in the countries surrounding the Mediterranean Sea. Over the last few years it has become impossible to ignore that some countries have increased rates of obesity while other countries are as healthy as ever getting health benefits from their daily diet.

Eating the Mediterranean style may not only help you to shed a few kilos (by cutting fats, refined carbs and processed foods) and keep your heart healthy but is extremely tasty too.

Basics and benefits of the Mediterranean diet:

1.       Replacing fatty meat cuts with oily fish at least twice a week. This leads to the replacement of saturated fats with unsaturated fats which reduces your total cholesterol as well as LDL (bad cholesterol)

2.       Eat mostly plant based foods such as fruits, vegetables, whole grains and legumes. This will :

-          Replace salt and fat laden food in your daily diet.

-          The fruit and vegetables will reduce high blood pressure with the help of Potassium and Magnesium.

-          Increase fiber in your diet keeping you fuller for longer, help normal gut functioning and lower cholesterol

3.       Replacing saturated fats such as butter with healthy extra virgin olive and/or canola oil. Even bread is merely dipped in olive oil rather than spread with butter and jam as many of us do.

4.       Foods are full of flavor by using herbs instead of spices, decreasing the salt content of the diet.

5.       Moderate consumption of red wine is known to fight heart disease.

Tips from the GLD to incorporate the Mediterranean habits into your daily diet:

1.       Eat at least 5-a-day of colorful fruits and vegetables. Fruits can be used as snacks while vegetables can form the basis of main meal.

2.       Snack on plain, unsalted nuts. A closed handful would form a snack portion. Choose almonds, walnuts and pumpkin seeds.

3.       Use very little fats and when using fats, use only olive oil in its uncooked state.

4.       Add flavor with lemon juice, garlic, tomato and loads of fresh herbs to keep the salt intake low.

5.       Eat fatty fish such as salmon, tuna and sardines at least twice per week.

6.       Have a glass of wine. No more than 1 glass (130ml) for females and no more 2 glasses for males per day

Healthy lifestyles to avoid arthritis and joint issues

2012-11-06T09:27:00.000+02:00

Arthritis and other joint issues can certainly make life difficult, especially when it is weight-bearing joints that are affected, such as the knees or hips. Chronic joint problems often have their roots in gradual knee or hip injury, years of use wearing away at the cartilage that cushions the joints. While some wear-and-tear on weight-bearing joints is inevitable, maintaining a healthy, active lifestyle that promotes joint health can keep it to a minimum, reducing your risk of developing serious joint problems.

Joint-Healthy Activity

Staying fit and active is one of the best ways to avoid arthritis and joint problems. Strong muscles help keep joints stable and well-aligned, promoting smooth and efficient function that reduces joint stress and wear. Strong, dense bones help prevent joint deterioration and knee or hip injury, and physical activity is essential to keeping bones in great shape.

Keeping your muscles and bones in great shape doesn't mean you have to spend long hours in the gym. Any weight-bearing activity will do, so choose something you enjoy, whether it is tennis, golf, walking or swimming. Yoga is another exercise activity that has become very popular to assist your muscles and bones. As long as you are active for at least half-an-hour per day most days of the week, you'll be doing your joints a favor. But, be gentle with them by limiting activities that jar or stress them, like running, jumping or intense weight-lifting.

Nourish Your Joints

Keeping your body well-nourished is important to keep joints healthy and strong. Balanced nutrition supplies your body with the materials it needs to keep bones, muscles and joints healthy and in good repair. Vitamin D and calcium are especially important for strong bones, and vitamin C is a crucial component in the production of collagen, which is essential to bones, muscles and cartilage. So make sure your diet is healthy and balanced, and add a little nutritional insurance in the form of a good multivitamin supplement with minerals.

Don't Ignore Joint Pain

Joint stiffness or pain is often an indication of an underlying problem, such as muscle imbalance, knee or hip injury or even auto-immune issues like rheumatoid arthritis. Finding out what the problem is and treating it early can prevent more serious ones, heading off chronic joint problems and excessive joint wear.

Why Joint Health Should be a Priority

Joint health is very important to your health and well-being, especially when it comes to major weight-bearing joints that are essential for good mobility. Knee and hip injuries or chronic joint issues like arthritis can require aggressive treatment to resolve, such as joint replacement surgery. While these procedures can be a blessing to people disabled by serious joint problems, they are major surgery and there are risks.

For example, over the past several years, many hip replacement patients have been affected by faulty hip implant products, facing unexpected complications. Many were affected by metallosis, a serious condition caused by particles of metallic implant debris shed from metal-on-metal hip implants. That debris collected in soft tissues around the hip joint, causing severe pain and inflammation, tissue death and bone loss. Avoiding these risks is well worth the time and effort it takes to protect joint health.

Elizabeth Carrollton uses her background in journalism to write for DrugWatch.com. She is dedicated to educating the public about medical safety and important decisions that can impact a person’s health and life. Much of her work at Drugwatch includes editorials pertaining to hip replacements and alternative solutions to relieve pain, as well as complications and hip replacement lawsuit information.

Heart Healthy Tips from the American Heart Association

2012-10-23T12:26:00.000+02:00

Balance calorie intake and physical activity to achieve or maintain a healthy body weight.

A healthy body weight (within a BMI of 18.5 and 24.9kg/m²) is advised to decrease heart disease risk. This is achievable by an increase in activity and following a healthy diet plan.

Consume a diet rich in fruit and vegetables.

Fruits and vegetables are not only high in vitamins, minerals and antioxidants important for a healthy heart, but also are low in energy to help promote weight loss. Read our post on 5 ways to get your five-a-day.

Chose whole-grain, high fibre foods.

Chose high fibre foods such as whole-grain bread, brown rice, whole-wheat pasta, fruits and vegetables. A high fibre intake diet is an important factor in bringing down high cholesterol levels.

Consume fish, especially oily fish, at least twice a week.

Oily fish are high in omega-3s, shown to be beneficial in heart health. Twice a week include in your meal salmon, mackerel, pilchards, sardines, herring, trout, or tuna. If you do not like these fish, take a daily omega-3 supplement.

Limit your intake of saturated fats to less than 7% of total energy, trans fats to less than 1%, and cholesterol to less than 300mg per day.

- Choose lean cuts of meat and vegetable alternatives e.g. chicken breast, fish, vegetable protein such as beans, peas and lentils.

- ChoOse fat free (skim) or low fat dairy.
For more on trans fats, read our post on Translating Trans Fats.

Minimize your intake of foods and beverages with added sugars.

Foods and drinks high in sugar include cakes, cookies, biscuits, chocolates, sweets, and soft drinks, among others.

Choose and prepare foods with little salt.

Salt is associated with high blood pressure, a risk factor for coronary heart disease. See other Good Life posts on cutting back on salt such as A Salt With a Deadly Weapon.

When consuming alcohol, do so in moderation.

Limit to no more than 2 drinks per day for men and 1 drink per day for women and smaller men.

The iTransform Challenge

2012-08-29T08:26:00.000+02:00

Get ready to take part in the most awaited and talked about Challenge aimed at changing your lifestyle through exercise, healthy eating and professional advice. Ladies will be encouraged to participate in a 3 month challenge. The programme will incorporate all the necessities to make sure the transformation process is done in a healthy, fun and maintainable way.

Bookings Close – Monday 3rd September 2012
Challenge Starts – Monday 10th September 2012
Challenge Ends – Thursday 13th December 2012

The 3 Month iTransform Challenge will include the following:

R16 000 worth of Cash and Prizes to be won! R10 000 cash for the most transformed lady.
TransformHERS will provide you with 48, 1 hour functional training fitness sessions conducted in an outdoor group environment. Training sessions will incorporate cardio, agility and strength exercises aimed at increasing fitness levels and improving muscle strength and tone. All necessary equipment will be provided and sessions conducted by a group fitness trainer. You will be encouraged and motivated to reach your personal fitness goals, with monthly testing done to monitor your improvements. Some TransformHERS venues or time slots may only offer 3 days per week workouts, however you will be allowed to participate at any of the other training venues on the 4th day.
Chef Direct will deliver 36 healthy, ready-to-eat, low GI meals to your training venue over the 12 week challenge (3 meals per week). These meals are specifically tailored in accordance with our registered Dietician, Monique Dos Santos from Good Life Dieticians, ensuring that each meal has the optimal nutritional composition for the participants. Monique will also assist, via our BLOG, with any nutritional related queries
Pure Nutrition will be supplying you with product to use before and after training to assist muscle building, toning and recovery.
Kinetics.co.za will be available to assist participants with strengthening tips or advice on injury prevention as well as fitness tests and measurements.

So, what is in it for you?

48 outdoor boot camp training sessions
36 ready to eat low GI healthy meals
Nutritional supplements
Dietary advice
Biokineticist testing/measurement and advice
Training guide and meal plans for your “off” days
Prize money and great prizes up for grabs
TransformHERS T-Shirt and training bib

Dates:

The iTransform Challenge will run in conjunction with 3 month camps of the TransformHERS Oudtoor Fitness Camps Programme with 1 week “off week” inbetween camps.

Start dates of Challenge:

10 Sept - 4 Oct
1 week off
15 Oct - 8 Nov
1 week off
19 Nov - 13 Dec End date of Challenge

iTransform Challenge Orientation (not to be missed!) – Thursday 6th September 2012.

Informative talk regarding the Challenge
Collection of Goodie Bags
Body assessments
Photo’s
Meet your trainers
Meet your fellow Challengers

Price:

R3200 once off – This is a once off fee for the 3 month iTransform Challenge, OR
R1167 payment per month – This is the payment should you wish to pay monthly for 3 months (to be paid on the 1st of each month Sept, Oct, Nov).

For more information contact admin@itansform.co.za or go to www.itransform.co.za

Eating to feed your skin

2012-08-21T06:54:00.000+02:00

Is your skin on the dull side after a long winter or do you simply want to look flawless for an upcoming event? Take these tips from the GLD and for optimal results get your day to day meal plan (by the GLD on SHAPE) to boost your skin here.

1. Choose good fats

Healthy fats play an important role in healthy skin. Omegas-3 is a natural anti-inflammatory which calms irritated and inflamed skin from dry environments common in winter. Foods high in healthy fats will help to keep your skin firm and supple as healthy fats are part of the cell membrane which act as a barrier to harmful compounds, and so waste products are transported out of the cell. Because the cell membranes hold in water, the stronger the cell barrier the more cells can hold in moisture, leading to plumper and healthier-looking skin. Healthy fats will ensure a plumper better hydrated skin with less scaly, flaky and dull areas.

Get omega-3 fatty acids into your diet by eating fatty fish like salmon, mackerel, herring, trout, tuna or sardines at least twice a week. If you are not a fish-lover, choose an omega-3 supplement, or try plant sources of omega-3 like walnuts, soybeans, flaxseed and flaxseed oil. And while upping your intake of good fats be sure to watch out for unhealthy fats, too. Trans fats (found in pies, commercially made biscuits and crisps, as well as saturated fats like butter, red meat and full-cream dairy) do not keep the skin’s health and integrity the way that unsaturated fats do.

2. Switch from simple to complex starches

Eating foods high in simple sugars will cause irregular blood glucose levels which may aggravate hormonal problems and fluctuations, leading to breakouts. Sugary foods are also the perfect food for bacteria and may cause an imbalance in intestinal flora, again predisposing us to inflammation and infections. A diet high in sugar foods may cause sugar molecules attach to the collagen present in our skin and cause a lack of radiance, puffiness, a loss of contours and firmness.

Complex carbohydrates on the other hand will keep your blood sugar levels stable and hormones happy around the clock. Another advantage of complex starches are that whole-grains are rich in selenium, a mineral which plays a key role in the health of our skin as it protects elastin, a type of protein that keeps skin firm and supple. So ditch the sugar and sugar-containing products like soft drinks, sweets, chocolates, baked goods and refined starches, and increase your selenium intake by adding wholegrain bread and cereals, oatmeal, tuna, cod, seafood, turkey, kidney, liver and Brazil nuts to your diet.

3. Time to detox

Antioxidants are molecules that help to stabilise unstable molecules called free radicals, which are formed during the process of oxidation. These free radicals damage cells and cell membranes. In an attempt to stabilise itself, a free radical will “steal” an electron from a stable molecule, causing even more instability and creating a dangerous chain reaction. Eating a diet rich in antioxidants protects your cells from damage. Diets lacking in fruits and veggies deprive not only your body but also your skin of nutrients needed for a healthy skin.

Strawberries, blackberries, blueberries and raspberries are high in antioxidants. Incorporate berries into your diet by tossing them into breakfast cereals, muesli or yoghurt. Buy frozen berries and add them to smoothies, or enjoy a few as a healthy snack between meals.

4. Up the ACE’s

Vitamins A, C and E play an important role in healthy skin.

Vitamin A Vitamin A is known for its role in skin integrity. Vitamin A is involved in cell differentiation, which means that it helps in the division of new skin cells, so it is great at improving the turnover of cells in the skin. Vitamin A also assists in healing and maintaining epithelial tissues, the largest of which is the skin. You can get vitamin A from foods rich in beta-carotene which the body converts into vitamin A. Eat liver, egg yolk and dairy products for vitamin A, as well as deep orange and green fruits and veggies, like pumpkin, butternut, carrots, sweet potato, spinach, mango, apricots, romaine lettuce, tangerine and papaya.

Vitamin C Did you know that sweet peppers, especially the green and red ones, contain as much as twice the vitamin C content of oranges? Vitamin C stimulates the production of collagen, a protein that is the underlying supportive structure of the skin. Vitamin C is also important in wound healing, and provides protection from harmful UV rays; it scavenges free radicals and regenerates vitamin E after it has been oxidised. Interestingly, vitamin C is also involved in making DNA, and protects vitamins A and E. Up your intake of vitamin C by eating sweet green and red peppers; apricots; citrus fruits like oranges, naartjies, grapefruit and their juices; kiwi; melon; tomatoes; green peas; Brussels sprouts; broccoli and cauliflower.

Vitamin E Almonds, almond oil, peanuts, peanut butter and peanut oil, avocado and avocado oil, sunflower seeds and sunflower oil are all rich in vitamin E, an antioxidant that protects cell membranes. Vitamin E also protects vitamin A from reacting with oxygen, which is what makes apples rot and metals rust – a process called oxidation. Vitamin E helps delay the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collagen, causing skin to wrinkle.

5. Keep well hydrated

Keep your skin plump and hydrated by drinking enough fluids throughout the day. Water also helps cells move nutrients in and toxins out. Well-hydrated skin appears firmer and more supple, so aim for eight glasses a day. Add slices of lemon or orange, or mint for a refreshing drink. The main source of this fluid should be clean, safe water. Limit dehydrating drinks like coffee and alcohol as far as possible. Cut down on coffee or replace with decaf, and switch your normal tea for Rooibos. Other caffeinated products include chocolate and fizzy drinks.

Confused about Infant Formula?

2012-08-13T07:22:00.000+02:00

Many non-breastfeeding mothers are confused by the types of infant formula on the market and will often go by the word of a friend’s recommendation or hop along milk brands just to be left unsatisfied.

Why should you change the infant formula that your infant is currently using?

- Hygiene conditions

- Indigestion, fussiness and colic symptoms

- Reflux

- Lactose intolerance (symptoms such as severe skin rash, chronic diarrhea)

- Cow’s milk allergy

- Soy milk allergy

What should I choose?

Hygiene: A major problem and cause of diarrhoea in young infants is the preparation of infant formula. These days acidified formulas are available- they are more resistant to bacterial contamination and will work well when you find yourself in an unhygienic environment or just as a safety measure. NAN Pelargon or Melegi will be the most popular on the market. They can be used form birth until 1 year.

For a full term baby, with no known signs or symptoms of intolerance, a standard full term feed will be the place to start. Nan 1, Infacare 1, Novolac 1 are just to name a few.

Reflux or “spitup”: Products that thicken to form a gel once it reaches the stomach will reduce vomiting or reflux. These might also be symptoms of indigestion and newer formulas will say that better digested formula will reduce “spit-up”.

For indigestion without confirmed intolerance or allergy, the market is leaning more towards easier digestion leading to a peaceful baby without the symptoms of colic, restlessness and constantly battling with bloatedness and gass. This may include the brand new Similac Total comfort or the soy formula Isomil may also reduce these symptoms if soy is a preference.

For a baby with symptoms of intolerance to Lactose in milk a Lactose Free Feed would do: Infacare Lactose Free or NAN LF (Lactose Free). This does NOT mean that the milk is free from Cow’s milk but the Lactose component has simply been replaced.

An infant with tested and confirmed Cow’s Milk Allergy would need a formula that is free of Cow’s milk. This is where a lactose free formula would not do the trick and we have to stay clear of any formula based on cow’s milk. Examples are Infasoy and Isomil. Soya products are safe to use from birth onwards despite the previous health concerns.

We still recommend that Breast is Best. If you are considering a switch from one milk to another, do so with careful consideration and use credible information obtained from a dietitian. The changing of infant formula should be in the best interest of your baby and not merely because of a persuasive sale rep or word of mouth

Single girls’ Grocery Shopping Guide

2012-07-10T06:49:00.000+02:00

So often we hear how single girls complain about fresh food spoiling in their fridges and the effort to cook for one. Well, stock up on these ingredients, then mix and match to make easy, healthy, convenient meals. With this handy shopping guide there’ll be no excuse to eating cereal morning, noon and night, plus you’ll save petrol finding a drive-through.

With this shopping list you will be able to eat:

· A low GI breakfast cereal with dried or fresh fruit

· A morning snack of yogurt and/or fresh fruit

· Lunch consisting of a low GI sandwich or leftovers from last night

· Afternoon snack of nuts, Provitas or vegetables crudités with cottage cheese

· Dinner with a starch, a protein and some fresh or frozen vegetable

Faced with aisles upon aisles of products, the grocery shop can be a daunting experience. Here are some helpful tips to make your visit to the shops that much less stressful.

§ It’s important to always plan your menus beforehand. A common reason why people don’t eat well is because they are too disorganized. Disorganized shopping leads to disorganized meals. Make a list every time you go into a food store. Not only will you save money but you will also stock up on good, healthy foods.

§ Do one big monthly grocery shop for all staples, and smaller weekly trips to the shops for fresh fruits, vegetables, milk and bread. The basic pantry should consist of the following items:

- Whole grain carbohydrates: pasta, couscous, wild rice, brown rice

- Snacks: Provitas, Ryvitas, corn thins

- Cereals: muesli, All-Bran, Special K, oats, oat bran, ,muesli (e.g. Nature’s Source, Bokomo) Pronutro (whole-wheat)

- Dried fruit: pears, apples, mango, prunes, guava rolls

- Assorted nuts and seeds

- Spreads: peanut butter, fish paste, hummus

- Long-life milk: skim or low-fat

- Spices, dried herbs and rubs

- Tinned and dried legumes: chickpeas, beans, dried beans, lentils

- Tinned vegetables: corn (not cream-styled), tomato and onion mix (various flavours, for pasta), mushrooms, artichokes, asparagus, etc

- Tinned fish: tuna, salmon, pilchards, sardines

- Oils, vinegars and glazes: avocado, olive, canola, peanut, sesame, balsamic vinegar, lemon juice, fish sauce, soy sauce, spay ‘n cook, sweet chili sauce

§ Buy in bulk, where possible, on food with long shelf lives such as long-life milk, tinned fish and legumes, etc.

§ Cook ahead and freeze what you can.

§ Separate portions of chicken, fish and meat. For food to stay fresh, repack your food in portion sizes in individual sealable bags and mark each item with the product name and date that it was stored. Also, separate bread loads into individual slices to use as needed, or chop up fruit and freeze in individual packets to add to smoothies.

§ Most people are unable to get to the shops more than once a week and complain that buying fresh vegetables daily is an inconvenience. Stock up on frozen vegetables like baby carrots, peas, broccoli, Brussels sprouts and corn, and use the frozen vegetables on busy days when you can’t get to the stores.

§ Always purchase low-fat (or even better, non-fat) options of dairy products such as milk, yoghurt and cheese.

§ Pass the chocolates and sweets aisle altogether if temptation is too rife.

§ Always shop on a full stomach. Studies have shown that hungry shoppers are more likely to buy unhealthy foods then those who shop on a full stomach. Also, refrain from shopping when you are tried or stressed out.

§ Ask the butcher to pack meat into individual portions e.g. 2 chops, 1 chicken breast etc preferably vacuum packed (with or without a basting).

§ Stock up on essential cooking utensils and equipment for quick and easy preparation

- Microwave

- George Forman grill machine

- Steamer (either electric, or use a pot and colander)

- Small pots for soups and stews

- Non-stick frying pans

- Blender (handheld works just as well for smaller portions)

- Oven dishes, various sizes

- Various size Tupperware and containers

- Various size packets and Ziploc bags

PS: Follow the blog for a handy free printable shopping list for your convenience coming up next week!

Keeping that tummy flat and beach ready all year round

2012-07-03T06:59:00.000+02:00

We now know that targeting specific muscle groups, such as the abs for a flat tummy or the glutes for a tight toosh, is not an effective approach to weight loss. You can do all the crunches in the world but it won’t be effective until you aim to lose overall body fat with a healthy diet and daily exercise.

Melon

Melons are one of our favourite refreshing treats. It is packed with fiber and water, both of which helps and work together to regulate intestinal health and bowel regularity. Be sure to watch portion sizes in this higher GI food. When they are not in season, try pineapple- also an intermediate GI fruit packed with fiber and water.

Whole-grain breads

Fibre helps to bulk up the intestinal volume and sweep the colon clean. A lack of fibre will lead to constipation that causes bloating.Up your intake of fibre by swapping your white bread with a whole-grain or whole-wheat bread, and swap cornflakes for a high fibre cereal like All-bran or oats.

Wine

Wine is known to be good for heart health because of the ingredient respiritrol. However, remember that it still contributes to daily energy intake and is packed with calories.

Good Bacteria

These bacteria will help to restore the natural flora balance in the gastro intestinal tract, help with digestion and keep the bloat away. Get yours in plain natural yogurt or opt for a probiotic supplement. We hope that all the Good Life readers are taking their dose of probiotics.

Artificial sweeteners

The benefit of sugar substitutes and artificial sweeteners is that they add sweetness to a meal without adding kilojoules. This is particularly useful in weight control and also as part of the diabetic diet. There is little direct scientific evidence showing negative long-term effects of sweeteners on overall health. However there is concern about large volumes of nutritive sweetener intakes. Sweeteners such as Sorbitol and xylitol are often the culprits in causing diarrhoea, abdominal discomfort and bloating.

Hydration

Remember that sufficient water intake is vital to prevent that your body keeps back every last drop that it gets which leads to bloating. Fiber also needs enough water to work efficiently in keeping the intestines clean. From summer to winter aim for your 40ml/kg/day. This will keep your tummy in tip top non-bloated shape.

Read more about hydration requirements here

Processed foods

Salt is a big culprit of bloating. Salt is added to foods and food products to improve on taste and flavour, increasing shelf life by preventing bacterial growth, is used as a preservative, enhances sweetness in baked goods, and disguises chemical aftertastes in soft drinks. Because of these properties salt is found in large amounts in take-away and pre-packaged and/or processed foods. Salt in its turn, causes water retention, a no-no for your belly.

Limit your intake of processed foods like processed meats (polony, ham, viennas, Russians, sausages, bacon, frankfurters), processed cheese, take-aways and fast food, ready-prepared and frozen meals, packet and tinned soups, sauces and gravy

Choose low-salt and salt-free options and keep well hydrated to beat the bloat!

Keeping up the pace in Winter

2012-06-28T06:07:00.000+02:00

During the week I was busy motivating a patient to exercise when she asked me very directly what keeps ME motivated when it is so freezing cold. There and then I started to think. Even on my afternoon run I had to think about this and this is what I came up with:

1. Having a goal:
The GLD has said this before and will say it again. Set a goal within a given time frame. Without a deadline it is difficult to stick to an exercise regime. Remember that goals are different in winter compared to summer. Winter is for maintenance of the work done in summer. When summer comes again, you will be able to put in the extra work.

2. Having a running buddy:
When my previous running buddy got injured I could see the lack of motivation and how skipping a few runs were not an issue. Having someone who also depends on you for exercise help you to stick to your workouts even when it is freezing

3. Social networks:
The one thing that really motivates me is fitness, running and cycling magazines and sites which I follow via Facebook or Twitter. This way I know how other members of the running community is doing. Some will head outdoors in the darkest winter mornings where others will declare that they are not brave enough. Support, ideas and loads of inspiration- I get fired up just by reading comments, statuses and tweets. We can recommend: Runners World SA, Fitsugar and Bicycling magazine.

4. Head indoors:
Kick up the pace with group fitness classes or hit the treadmill when weather is unbearable.

5. Getting into workout clothes:
The patient mentioned that getting out of her working clothes, and into her workout gear (especially her sports bra) was a mission when she is already freezing. We suggested getting the correct clothes as a bottom layer even to work. Check out this post on how to wear your workout outfit to work without anyone noticing

Remember that when we lose our fitness during winter, it will be much harder to get into action when summer comes around. Get out there! There are many others who are also cold- but they are out there exercising!

Exercise to manage Parkinson's Disease

2012-06-14T07:11:00.000+02:00

Parkinson's disease is one of the most debilitating of diseases. Biokineticist Nicole Picas says that with the help of a biokineticist one can still have prolonged functional ability and a good quality of life.

What is Parkinson’s disease? Parkinson’s disease is a progressive disorder that affects the central nervous system. According to MedicineNet.com, it is the most common movement disorder. This condition occurs when there is an insufficient production of the chemical – dopamine – in the brain. Dopamine is a messenger in the brain that is responsible for producing smooth, coordinated muscle movements. Thus, in people with Parkinson’s disease, this lack of dopamine in the brain results in limited and uncoordinated movement.

Causes The cause of Parkinson’s disease is unknown; however genetic and environmental factors, such as exposure to toxins, are potential contributing factors.

SymptomsThe following symptoms may occur with Parkinson’s disease:·

Tremors
Rigidity
Bradykinesia (limited movement of the extremities)
Poor motor control when rising form a chair
Stooped posture
Shuffled and stiff gait (walking pattern)

http://parkinsonsymptoms.net/wp-content/uploads/parkinsons-symptoms2.jpg

The figure above illustrates the typical standing posture of an individual with Parkinson’s disease.

Treatment and Exercise Parkinson’s disease is treated with medication. But, because it is a movement disorder, it is essential that people with this condition also receive supervised physical therapy on a regular basis, in order to maintain functional ability for as long as possible. The condition is progressive; however, exercise can help to slow the progression and maintain mobility.

Falls are a common problem in people with Parkinson’s disease because of the shuffled and stiff walking pattern. Individuals with this condition will tend to stoop forward, shuffling their feet along the ground instead of picking them up. This may result in them tripping over the smallest uneven surface and possibly falling. These people also often have a slower reaction time, meaning they are less likely to catch themselves if they lose their balance. Falls are very serious in elderly people, as their injuries become more severe, resulting in less mobility, thereby creating a vicious cycle.

So, the first and most important aspect to consider when working with a Parkinson’s patient is that of gait, or walking pattern. It is essential to make these people aware of how they walk and make the necessary corrections, explaining why these corrections are made. Also, practice walking in various directions and around different objects, so that they become comfortable with moving in different directions.

Fluid movements must be encouraged. These include walking, cycling and swimming, amongst others. If a person has already developed a tremor, one does not want to exacerbate this by getting them to lift excessive weights. Keep weight training to a minimum and rather do more repetitions, keeping the movements smooth and manageable. This will also create a feeling of achievement which is important for motivation.

Stretching and flexibility exercises are important to maintain range of motion. Therapists must be aware of how the person is feeling. If one overstretches a patient, they may respond by tensing up the muscles, thereby exacerbating rigidity. The patient must remain relaxed during stretching.

It is important to m.ensure that exercises are functional, thereby assisting patients to maintain their ability to perform the activities of daily living. Find out what an individual struggles to do at home and work on ways to improve those movements.

So, for those of you who may have been diagnosed with this condition, don’t sit back feeling sorry for yourself. Get up and keep moving! With the help of a Biokineticist, you can still have prolonged functional ability and quality of life.

For more articles by Nicole, visit her blog: www.nicolepicasbiokineticist.blogspot.com.

Get your DIET RIGHT in just 7 DAYS

2012-06-12T06:15:00.000+02:00

Day 1: Analyze your eating

Few people are truly conscious of how much they eat, how often they eat, and exactly what they eat and a food diary is a great tool in increasing such awareness. Most women are in denial about their eating habits and a food diary or reporting their daily intake may be a reality check. Seeing your habits in black and white will give a true idea of the cause and effects in your diet. This can be a daunting prospect initially, but while you may be hesitant to look at your habits this closely, it is a vital step to switching from a mindset of dieting to a focus on lifestyle change.

A good food diary should record more than just calorie intake. Use it to record the emotions, situations, and triggers that cause you to overeat or make poor food choices. In fact, your food diary may end up being more about your feelings than food which is valid as there is more often than not a connection between emotions and food.

A food diary will help you identify your emotional eating triggers, and guide you in making the link between eating and emotional queues or triggers. Once aware, reviewing a food diary will allow you to plan alternate activities to eating before the eating behaviour or situation arises again and it will be a tool to trace back in time to see where you went wrong when the number on the scale does not leave you satisfied.

Day 2: Feed your cells

Our bodies have trillions of mitochondria— components of our cells that crank out adenosine triphosphate, the molecule essential to all metabolism and energy creation. To keep them “fat and happy,” try to eat a diet high in the B vitamins (including B6, B12, folic acid, niacin, riboflavin and thiamine).

Most people consuming a varied and balance diet of whole-grains, meat, chicken and fish will be consuming enough B-vitamins. Those who exclude certain food groups from their diet should discuss with their dietitian or doctor before taking a supplement.

The B-vitamins are a group of vitamins that play a role in metabolism of the cell. The B-vitamins include:

· Vitamin B₁ (thiamine):

· Vitamin B₂ (riboflavin):

· Vitamin B₃ (niacin or niacinamide):

· Vitamin B₅ (pantothenic acid):

· Vitamin B₆ (pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride):

· Vitamin B₇ (biotin):

· Vitamin B₉ (folic acid): involved in the development of growing embryons, thus pregnany women and thos trying to conceive should consider folic acid supplements to their diet. Dietary sources include dark green leafy vegetables such as spinach, cabbage, Swiss chard, broccoli, watercress, as well as dried beans, peas and legumes

· Vitamin B_1s: Vitamin B₁₂ is of concern in vegetarians and vegans as it is not available from plant sources and only in animal sources. Those with a diet deficient or animal products should consider taking a B12 supplement.

Day 3: Sip it good

One of the corner stones of a healthy diet and clean system is good water intake. Toxins building up will contribute inflammatory responses. Aim for at least 8 glasses (or 2L) of water per day or 30-40ml/kg/day. A good indication of sufficient fluids is pale coloured urine. Jazz up water with slices of lemon or orange and fresh mint leaves for a refreshing drink, or add lemon juice to a cup of hot water in the cooler months.

Day 4: Start strong

Eating soon after you wake up will awaken the body and kick start your metabolism for the day. Start the day with a well balanced breakfast of lean proteins, complex carbohydrates and healthy fats for sustained energy levels. Adding sufficient protein and healthy fats aids in the slower digestion and release of sugars into the blood resulting in constant blood glucose levels. Oat based cereals with milk and pumpkin seeds or nuts, scrambled egg on low GI bread or berries and plain yogurt as protein source srinkled with some nuts and seeds will all do the trick.

Day 5: Manage the munchies

Snacks should be readily available to prevent you from reaching for convenience and most of the time not-so-healthy options. Preparing a daily lunchbox is one of the better ways of making sure your food for the day is ready. Snacks should be low in GI to prevent energy spikes and drops. This may include low GI crackers with cottage cheese, biltong, a small tub of yoghurt with a fruit or a handful of nuts. Again, combining the carbs with a protein and a fat will slow down the digestion and regulate the release of the sugars into your blood, controlling both sugar and insulin levels.

Day 6: Go pro

In recent years probiotics have become the new buzzword in scientific circles. Probiotics are good bacteria that confer health benefits when eaten in adequate amount. Probiotics can be consumed in the form of supplements, or included in the diet in foods such as fermented products like yoghurt, milk, kefir, sauerkraut, and tempeh.

Optimally, the good beneficial bacteria should predominate over potentially harmful bacteria. During illness or through poor dietary practices, the unfriendly bacteria are afforded the chance to multiply and grow causing gastrointestinal upsets and ill health. Consuming probiotics leads to an increase numbers of probiotic bacteria in the gut, which would naturally decrease over time once ingestion stops. When ingested, probiotics pass through the stomach unaffected by acids and enzymes, entering the intestine and multiplying to live on the intestinal cell surface.

Through a combination of these mechanisms, bad bacteria are effectively booted out of the gut and the good bacteria thrive and grow.

Some of the potential health benefits of probiotics in adults include alleviation of conditions of the gut such as:

- irritable bowel syndrome (IBS),

- inflammatory bowel diseases (IBD) such as Crohn’s disease and ulcerative colitis);

- treatment and prevention of diarrhoea (particularly in diarrhoea associated with anti-biotic use),

- thrush,

- lactose intolerance

Other health condition still under investigation includes colon cancer, peptic ulcers. Probiotics are also recommended for general health and well-being as evidence suggests they may improve immune function.

Day 7: Just brew it!

Recent revelations about the power of green and white tea are impressive. One of the most useful properties of the surely is the relaxing effect as stress can spur on the inflammatory effect. Furthermore, it is loaded with antioxidants which fight against free radicals, all the bad guys present in an inflamed body. Even when you are using it just for comfort, don’t hold back- d

Blood Sugar Levels in Pregnancy

2012-06-11T06:26:00.000+02:00

It is not uncommon to hear that many pregnant ladies experience hypergylcemia (high blood sugar levels), glucosuria (glucose in the urine) or even full blown Gestational Diabetes (diabetes during pregnancy) without having diabetes prior to their pregnancy. This diabetes or blood sugar levels are usually detected at your frequent check-ups as part of the routine.

What causes high blood sugar during pregnancy or gestational diabetes?

- You develop insulin resistance or glucose intolerance with the onset of pregnancy

- Prior undiagnosed diabetes or insulin resistance

- Diet and lifestyle reasons

Those who experience hyperglycemia or gestational diabetes have a risk of having diabetes after delivery but a typical case of gestational diabetes will have the hyperglycemia disappear after delivery. In Gestationbal Diabetes there might be no symptoms of hyperglycemia within the first trimester and it will only manifest later in the pregnancy due to an increase in progesterone and cortisol levels. Therefore, it is safe to say that the gestational diabetes and high sugar is contributed to increased pregnancy hormones.

What can happen to me and the fetus?

- You can develop pre-eclampsia and high blood pressure

- Decreased kidney functioning

- Growth retardation within the uterus leading to low birth weight infant

- An increased risk of a microsomal baby (large for age) which may lead to problems during natural birth

- Risk of the child developing early insulin resistance

- Risk of the child being obese

What should I do about it?

1. If you are at risk (Overweight prior to pregnancy or already insulin resistant) take special precaution and discuss this with your gynaecologist.

2. Try to stick to the amount of weight that you should gain. See this chart to determine your ideal weight gain

3. Follow a LOW GI diet with controlled amount of carbohydrates.

4. Small frequent meals: These low GI carbohydrates should be spaced evenly throughout the day to prevent spikes and falls in blood glucose levels.

5. See your dietitian as soon as you hear that you are battling to tolerate glucose to have an individualised eating plan.

6. Discuss exercise with your doctor and biokineticist as this has an effect of lowering the blood sugar.

After to baby is delivered:

1. Get back into an energy controlled low GI diet to lose the weight and prevent retaining some symptoms of diabetes

2. Breastfeeding can help you lose the weight and control your sugar levels

3. Eat small frequent meals

4. Check your blood sugar regularly! Especially if you are not losing the weight. You might be at risk for permanent insulin resistance and diabetes putting you ate risk of many other diseases and might prevent you from having another healthy baby

Asthma and Exercise

2012-05-31T07:57:00.000+02:00

Do you have asthma and aren't sure how to start an exercise regime? Biokineticist Nicole Picas writes about exercise in asthma.

According to the American College of Sports Medicine (ACSM), asthma is: “a syndrome characterized by reversible obstruction to airflow and increased bronchial responsiveness to a variety of stimuli, both allergic and environmental”. In other words, asthma is a chronic inflammation of the bronchi (airways) in the lungs.

Asthma varies from person to person and ranges in severity from mild to severe. It is induced by different stimuli, such as allergens or exercise. The stimulus that brings on an asthma attack in a particular individual must be known and considered when establishing an exercise regimen for that individual.

Exercise capacity can either be limited as a result of having asthma, or exercise can in fact induce an attack, thereby exacerbating the condition. This may cause individuals to avoid exercise wherever possible.

The symptoms of exercise-induced asthma include the following (ACSM):

Wheezing

Coughing

Shortness of breath

Chest discomfort

The symptoms may last up to 30 minutes after an exercise bout. If the exercise bout is prolonged, then symptoms may occur during the session. If the condition is mild, then individuals can usually exercise at an intensity of 75% of maximum heart rate before symptoms are induced. In more severe cases, mild exertion may induce symptoms. Although exercise may induce symptoms, it is important to include exercise in the management of this condition.

Individuals with well-controlled exercise-induced asthma are able to exercise with little or no symptoms. The training effects will be the same as in individuals who do not have asthma. Thus, these individuals should follow the same exercise guidelines as those for individuals who do not have asthma and thus should include cardiovascular, strength and flexibility exercises into their routines. In more severe cases, where exercise intensity is limited by symptoms, individuals can concentrate on improving endurance, rather than high-intensity fitness and should also include resistance and flexibility exercises.

It is important to realise that one can and should continue to lead a very healthy and active lifestyle, even if they have been diagnosed with asthma. You must consult your doctor with regards to exercise and to take the medication that has been prescribed by your doctor in order to keep the condition under control and to reduce symptoms during exercise. If you have asthma and don’t know how to start an exercise programme, starting off with a biokineticist can point you in the right direction.

Does your cycle influence the amont of food you need?

2012-05-22T06:08:00.000+02:00

Although your body is tempting you to empty out your fridge, there’s little evidence to prove that you physically need more kilojoules during your monthly menstruation. “However, during this time some women do experience dysmenorrheal symptoms such as fever and pain, both of which are known factors that increase energy needs,” say Melissa van der Westhuizen and Monique dos Santos from the Good Life Dietitians.

1. Why we crave food during our periods

Hormones:

According to Pretoria-based dietitian Careen Geldenhuys, “cravings result because of all the hormonal changes during menstruation which have an impact on your blood sugar control.” She explains that the more you give into these cravings – specifically when indulging in refined high-carbohydrate foods like chocolates, sweets, chips, cake, bread and pastries – the more your blood sugar spikes. “This sends a message to your pancreas to release more insulin. This hormone then has an impact on other hormones,” explains Geldenhuys.

Loss of iron:

“The other reason for these cravings is because women lose a lot of blood during their periods and, with this, a lot of iron,” says Geldenhuys. “The loss of iron will leave you feeling tired which, in turn, will have you craving high energy foods in an attempt to raise your energy levels.”

2. How can we beat these cravings?

Geldenhuys offers these tips:

Include small quantities of low-GI carbohydrates with each meal like a slice of low GI seeded bread, brown rice, small portion of baked sweet potato or durum wheat pasta. Otherwise, you’ll have really severe cravings for something sugary later in the day and chances are that you’ll go for chocolate or a packet of chips.

Eat good-quality, lean protein foods like chicken breast, fish, lean red meat, egg or plant protein like tofu, lentils, chick peas with at least two of your meals, as this will contribute to your iron intake.

Eat large quantities of a variety of different colours of vegetables, salad, pulses and fruit. The more colour, the wider the variety of different vitamins, minerals and phyto-nutrients to support your body. They’re also a great source of fibre.

Before giving into the cravings, make sure that you drink plenty of water and other healthy fluids, and eat small portions of fresh or dried fruit and nuts between meals.

3. How can I help alleviate the symptoms associated with my periods?

The Good Life Dietitians offer these tips:

- If you’re prone to heavy menstruation, remember that you lose water through menstruation. Make sure that you’re well hydrated by drinking at least 8 glasses of water a day.

- Calcium supplementation has been found to alleviate the symptoms of PMS.

- Keep exercising. Symptoms of depression and pain will both be kept at bay by a serious workout.

- Watch out for salt. High intakes of sodium causes bloating. During a woman’s cycle, the changes in oestrogen causes more sodium to be retained than normal. Therefore bloating may be worsened by a high intake of salt and salt-containing foods like takeaways and processed foods.

- Evening primrose oil has been found to help alleviate PMS and, in particular, breast tenderness. If you tend to have PMS, supplement with evening primrose oil five days prior to the start of your period and continue for two days after the end of your period

head over to SHAPE to read this and other articles by Shape and the Good Life Dietitians

5 Dietary Weapons against Cold and Flu this winter

2012-05-15T06:30:00.000+02:00

Sniffles and sneezes are already in full swing wherever you go. Do protect yourself and your family this winter by adding some immunity boosting and flu-fighting ingredients to your diet.

1. Essential Fatty Acids

Fatty acids, and specifically Omega 3, play an anti-inflammatory role within your diet. Get this immune-nutrient in fatty fish, some seeds and nuts. For example, Pumpkin Seeds (yummy snack) will contain anti-inflammatory oils, antioxidant Vitamin E and has Zinc which is also a flu or infection fighting element.

2. Preparing the Gut

A large part of our immune system is located in the gut. Therefore, in order to have a strong immunity, we have to keep our intestines healthy. Probiotics (live organisms) will keep the balance between good and bad bacteria and will increase the gut’s ability to fight infections.

Get probiotics in Yogurt, some Buttermilk and Kefir. Other fermented products such as Sauerkraut may also contain some strains of probiotics. Probiotics are available in various forms to take as a supplement.

3. Fruit and Veggies

This one is no secret. Eating sufficient amount of antioxidant and immune-boosting fruit and vegetables will keep the flu away. Don’t stick to only one fruit or vegetables colour, eating a variety increases your micronutrient intake. Vitamin C, a powerful flu fighter can be found in citrus, green leafy vegetables, tomato, kiwi, guava, strawberry and many more.

4. Warm it up

Frequently eating and drinking warmer food and drinks will help to maintain your body temperature. Fluctuations in body temperature will make you more vulnerable to catching an infection when it comes along.

Fill up on soups loaded with vegetables and stock up on some teas with anti-oxidant properties for your daily intake.

5. Add it to the mix

These foods may not be that fun on their own, but each has a wonderful flu-fighting property. Be sure to add these to the mix!

- Garlic (antimicrobial properties)

- Turmeric, cinnamon and cloves (antioxidant properties)

- Ginger Root (scientific evidence is still lacking, but this ingredient has been use safely and effectively against flu and colds for many years)

Eat it on its own, or as part of a dish. Just make sure you get a few of these Top Flu Fighting Foods this winter.

Preparing yourself for BREASTFEEDING

2012-05-07T12:18:00.003+02:00

So many mothers are still uncertain prior to the birth of their children and even within the first few hours after birth about breastfeeding and issues related to it. Let us reinforce the practical side of Breast Feeding.

Also see: Practical Breastfeeding
1. Breast Issues
Many mothers are anxious about the possibility to breast feed if they have small breasts, overly large breasts or inverted nipples. They key message here is that all mothers will be able to breast feed regardless of the size or shape of the breast and nipple, do not let anyone tell you otherwise.

2. Starting the process.

Remember that while you are uncertain, your baby is developed in a way that he/she knows EXACTLY what to do after birth when they search for the nipple and attach. The basics rule is to hold you baby in the correct position and bring the baby to the breast. The rest will follow naturally in most instances.

Correct positioning:

- Skin to skin contact is very important

- Find yourself in a comfortable position

- Support your baby’s head and neck bringing the baby close to your body

- The baby’s arm should not be trapped between you and him, therefore the arm should be stretched “around” your body

- The nose and mouth should be opposite to the nipple

3. Milk Issues.

Numerous mothers believe that they have no milk. Remember that Colostrum will be present in very small, concentrated amounts. Your breast will only become full of milk in about 48 hours after the child’s birth. Being patient, calm and staying well hydrated is best way of insuring good milk production. There are certain medications that may be discussed with your medical doctor.

Correct attachment:

- The mouth should be wide open not sucking on the nipple but rather on the areolar area. Little of this dark brown area should be visible with correct attachment.

- The chin should touch the breast

- The lower lip should be curled over

4. My baby found the breast, I have milk and he is sucking. Now what?

- Call your midwife or dietitian for help as early as possible of needed with regards to any concerns. Remember that tension and stress can cause problems in breastfeeding. Try to relax as much as possible

- Feed on demand. You and your baby will soon get into a routine

- Babies sleep for longer periods within the first few weeks. If he wakes up to feed and is gaining weight well, there is no need to wake him/her up. This may differ between individuals, do discuss with your health care practitioner.

- In general the baby should feed 8 to even 12 times per day on demand

- Feed on one breast until the breast is empty to get both fore and hind milk to the baby. Then change breasts.

- Your baby does not need any other food or fluid, breast milk is more than enough.

Breast feed your baby according to your established natural routine and patterns. Follow the growth curve to see if your baby is gaining well. If the baby is feeding regularly and gaining weight well, there is no need to worry and you are doing things correctly.

Preparing yourself for BREASTFEEDING

2012-05-07T12:18:00.001+02:00

Be a budget eater

2012-04-24T05:38:00.000+02:00

One of the most frustrating comments to a dietitian is that eating healthy is expensive- so not true! Eating on a budget does not mean you have to deprive your body of the vitamins and minerals you need though.
Simply follow these Good Life’s tips on how to eat on a budget.

Drink government juice

The best drink of all is government juice- water. Try to drink at least 8 glasses of water per day. Add lemon slices, orange slices, fresh mint, cucumber or strawberries for great attractive colour and flavour. On cooler days try hot water with a quirt of lemon juice.

If water is too boring, make your own iced tea with Rooibos and fresh mint, or any flavoured tea.

Avoid take-outs

Unlike in the States, junk food and take-aways in South Africa is expensive. We challenge any junk food addict to replace his meals with home-made foods for one week and you will see a huge cut in your food bill.

Look for specials and buy bulk

Look out for foods that you can buy cheaper in bulk and that will not spoil. For example, tinned beans, peas and legumes, tinned tuna, long-life skim milk, whole-grain starches like brown rice, pasta. A good idea is to alternate buying fruits with a friend. Buy a large bag of oranges and divide in two, or split the 3-bags for R10 apples with your neighbours.

Cook once, eat twice

This prevents wasting of food from buying too much and having fresh food spoil. Make double the amount of food you need and freeze the other half once cooled for another meal. This will also save time on super busy days.

Plan, plan, plan

Disorganized shopping will result in disorganized eating. Plan your trips to the grocery stores. Do one big monthly grocery shop for essentials and long-life items, and once weekly trips for fresh produce. Planning your trip with a list f what you need will make you stick to buying what you need for the house. If you get home and find an ingredient missing, it becomes much easier to call Mr. Delivery or go get takeouts.

To add extra bulk to your meals without increasing the cost too much, go for cheaper healthy foods such as dried beans, peas and lentils, or wholegrain pasta, etc.

Your quick allergy Guide

2012-04-17T09:35:00.000+02:00

Both children and adults who suffer from allergies are treated in the field of nutrition. True allergies are tested with an IgE test where a reaction will appear within 2 hours. Food allergies will occur due to sensitivity to an agent within a food source. It is important to differentiate between allergies and intolerances caused by metabolic disorders such as lactase deficiency or celiac disease.

Treatment of such true, tested allergies will be based on strict dietary elimination of the involved food. Follow this quick guide to eliminating your allergy:

EGG ALLERGY:

Egg, egg white, dried eggs, egg solids, egg nog (drink), albumin, cake, creamed foods, cookies, custard, doughnuts, egg rolls, some frostings, hollandaise sauce, some ice creams, lecithin, mayonnaise, meringue, puddings, soufflé and waffles. Egg white or “Albumin” may be found in marshmallows, eggs washes on baked dishes or pies and dry food mixes.

MILK ALLERGY:

Casein, lactalbumins, lactoglobulins, lactose, nougat, milk, milk solids, powdered milks, buttermilk, evaporated milk, condensed milk, yogurt, cream, cream cheese, cottage cheese, sour cream, butter, butter fat, curd, whey and white. Other products: Butter flavouring, seasonings, puddings, custard and sauces.

Calcium supplementation may be needed and testing for calcium deficiency should be done. Remember that those allergic to cow’s milk may also be allergic to goat’s milk. Use with caution.

PEANUTS:

In nuts allergies, all types of nuts should be avoided. Nut-butters such as peanut or almond butter, peanuts, mixed nuts, peanut oil, almond oil, ground nuts, nougat, cookies, baked goods such as cakes, candies and chocolate.

WHEAT:

Avoid: Whole-wheat, enriched flour, high gluten flour, high protein flour, bran, bulgur, durum, wheat malt, wheat starch, modified starch, wheat germ, wheat gluten, semolina, bread crumbs, batters, cereal extract, dextrin, malt, modified starch. Other products that may contain wheat: baked goods, baking mixes, breaded foods, processed meats, pastas, snack foods, soups, breads, cookies, cakes, pastries, crackers, cereals, some couscous, vegetable gum, vegetable starch.

REMEMBER: that gluten intolerance and wheat allergy is NOT the same. Gluten is not only present in WHEAT and may be present in oats and rye as well. This guide is to exclude WHEAT not gluten.

Antenatal classes with Sister Sam

2012-04-16T06:43:00.000+02:00

When we choose to be parents,
we accept another human being as part of ourselves,
and a large part of our emotional selves
will stay with that person as long as we live.
From that time on, there will be another person on this earth
whose orbit around us will affect us as surely as the moon affects the tides,
and affect us in some ways more deeply than anyone else can.
Our children are extensions of ourselves.
-Fred Rogers

Hello all Moms-to-be,

Expecting a baby is a special event. To celebrate and truly enjoy this event, you need to be informed and equipped to deal with the challenge that lies ahead. Knowledge gives you confidence and it will allow you to enjoy life with your baby. If you know what to expect, you can prepare yourself!

All antenatal courses differ. Our course includes relevant and practical information about what to expect during your pregnancy, from basic anatomy & physiology; through to delivery options (Natural vs Caesar); and to reality after the birth, breastfeeding and bathing your precious little one.

Our antenatal course covers the following topics:

Lifestyle while pregnant (diet & exercise); Anatomy & physiology; Warning signs during pregnancy
Labour; Natural birth; Pain relief; Assisted deliveries
Caesarean birth; Stem cells; Kangaroo care; Sex & Birth control
Feeding your baby; Baby basics: What you need
What to expect when you get home; Basic care of a newborn; Bathing your baby
General home safety; First aid & emergencies; Immunisations

General information:

Classes are presented weekly on Tuesdays at 18h30, and will be 2-2.5hrs each.
The 6 week course costs R1600.00, and includes course notes for you to keep as a reference (bring a pen with you in case you wish to make additional notes in class) as well as your first visit to the Clinic once baby is born (basic check up, weight assessment & feeding evaluation).
No refunds will be given for classes missed or courses not completed.
To book, 50% deposit is required, and the balance is payable on the first night. Most medical aids will reimburse their members and an invoice for the full amount will be generated on completion of the course.
Course dates for 2012 are as follows:

13 March

8 May

19 June

7 August

25 September

6 November

We also encourage partners to attend all classes! Often despite being great companions, your partners are too scared or embarrassed to ask questions, and they don’t know what to expect - so it’s a perfect opportunity for both of you to learn!

Please don’t hesitate to contact me should you have any questions. E-mail littlepeopleclinic@modedevie.co.za or sam@modedevie.co.za.

I hope to meet you soon!

Kind regards,

Sr Sam

The Pilates Experience

2012-04-12T05:03:00.000+02:00

Many ladies believe in cardio exercises only because we are so scared to get “bulky” when doing circuit or weights. Yes, cardio is the easy way to stay trim, but the long term benefits lie in having sufficient lean body mass- therefore, a bit of muscle. Pilates promised a long, lean and most of all, strong body.

“Some stretching and playing with the ball” was how I explained immediately after the first class. It did not AT ALL compare to the rush of a fast paced long-run. My story changed the next day as I described it as “an hour of intense muscle workout” due to every single muscle in and around my core aching (in a good way).

Pilates, combined with my regular cardio routine is now a priority! These are the benefits of pilates:

Good Complimentary Workout:

Pilates won’t get you trimmed all by it self but, it will compliment your usual exercises by keeping over trained and tired muscles flexible and stretched. Your body will get some time to recover, and the extra stretching and toning will keep the injuries at bay.

Core-centric:

The core reaches far beyond the abdominals. Pilates will focus on the abdominals, together with back muscles to surround the spine with strong muscles. The core is continuously activated and engaged in nearly every exercise done during the session to support the torso and spine. Other important muscle groups targeted till be the very important pelvic flour and thighs.

Lengthen and Strengthen:

Regular Pilates exercises will help keep the bulky muscles at bay. The professionals say that in Pilates you stretch the muscle to its full extension, and then contract it. With weight lifting, the muscle contracts and builds or expands the muscle.

Body Awareness:

During the whole session you will be reminded and made aware of your body, your core, breathing and posture. This is key to doing the exercises correctly. Keeping breathing and posture in mind, everyday living and exercising will be improved. Better posture and “activating” the abdominals will trim a few centimeters of your mid-line instantly. Breathing correctly will fuel your muscles with oxygen when inhaling and help contract abdominal muscles on the exhale,

All this becoming aware and breathing well will have you feeling relaxed, clear-headed and more focused on your body.

What’s not to love? After my Pilates class I feel toned, stretched and in a way rested.

Exercising in osteoporosis

2012-04-05T09:53:00.001+02:00

Nicole Picas, registered biokineticist in Johannesburg, who gives some insight into the role of exercise in managing and preventing osteoporosis.

Osteoporosis refers to a decrease in bone mass and bone quality, mainly due to increasing age. After the age of 35 years, there is a reduction in the activity of the cells that contribute to bone formation. This results in reduced bone mass. This is a concern because it puts these weaker bones at an increased risk for fracture. A bone density scan is the most accurate way to diagnose osteoporosis.

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The American College of Sports Medicine (ACSM) found that every 1 in 2 women and 1 in 8 men over the age of 50 are likely to experience an osteoporotic fracture at some stage in their lives. Women are at a much higher risk for osteoporosis due to the reduction in estrogen levels following menopause, while men generally experience bone loss much later on in life (after age 70) and to a much lesser extent, as a result of reduced testosterone production.

ACSM identifies the following risk factors for osteoporosis:

· Females are at a higher risk than males

· Increasing age

· Race – Caucasian/Asian

· Family history of osteoporosis

· Low body weight for height (individuals with small frames)

· Early menopause

· Prolonged premenopausal amenorrhea (missed periods over a long duration)

· Low testosterone levels in men

· Lack of physical activity

· Smoking

· Excessive alcohol consumption

· Low dietary calcium intake

· Chronic use of medications causing bone loss (e.g. steroids)

It is essential that adequate calcium is ingested as part of one’s diet, particularly during a child’s growth years, as this is when the bones are forming and developing. The Good Life Dietitians can provide more insight into dietary requirements for osteoporosis.

In terms of exercise, it is essential that individuals keep physically active throughout their lives in order to prevent osteoporosis. This means performing aerobic, weight-bearing activity at least 3 times per week for 30 to 45 minutes. If you already have osteoporosis, then the types of exercises you can perform depend on the degree of severity of osteoporosis, as one does not want to increase the risk for injury or fracture. Weight-bearing exercises are particularly important in building bone strength. These exercises include walking, squats and lunges. ACSM recommends aerobic, weight-bearing activities 4 days per week and resistance exercises 2 to 3 days per week. By strengthening the muscles around the bones, bone mass is conserved and the muscles can support the weaker bones. It is essential that balance exercises are performed on a regular basis in order to reduce the risk of falling and thus injury or fracture. Functional exercises that will assist an individual to perform the activities of daily living are also recommended.

For more interesting articles by Nicole, log on to her blog: Nicole Picas biokineticist- www.nicolepicasbiokineticist.blogspot.com.

Organic, Free range and Omega-3 Enriched Eggs

2012-03-30T05:04:00.000+02:00

An egg is an egg, right? Wrong! These days the shelves in supermarkets are bombarded with every kind of egg imaginable. In this post we will discuss the different terms used by the egg industry. From organic to free range, grain fed to omega-3 enriched eggs, different terms are used by the egg industry according to the type of production system that is used.

Organic eggs are eggs produced by hens fed an organic diet. Chickens that produce organic eggs are fed on grains and pulses that are grown without pesticides, chemical fertilisers or any other genetically engineered products.

Free range refers to hens that are not raised in coops or cages, and instead allowed to roam over larger areas of land. The chickens that lay free range eggs are exposed to sunlight and grass pastures and they have room to scratch, flap and bath in the dust. Barn eggs are produced by chickens that live inside a barn, but are not kept in cages. Barn eggs are laid by chickens that are fed a vegetarian diet of grains and pulses.

There is no nutritional difference between organic, free range and normally produced eggs. However, these eggs are generally more expensive because of the added costs involved in production, though some people prefer organic and/or free range eggs in support of the sustainable organic production of foods.

Grain-fed chickens do not eat commercial feeds, which can include fish and chicken meal. These eggs are not free range, and not necessarily barn eggs either. The chickens may be kept in cages.

Commercial eggs are the cheapest eggs to buy, and thus make up the bulk of the eggs consumed in the country. The chickens are kept indoors inside cages. They are fed with meal, which includes commercially farmed grains and pulses and processed fish and/or chicken.

Omega-3 enriched eggs contain only a small amount of omega-3 when compared to rich sources of omega-3 such as fatty fish. These eggs are produced by adding various nutrients to the hens feed. In all honesty these eggs are not worth the higher cost. Omega 3-enriched Omega 3 fats, which are excellent for brain functioning, the immune and nervous systems and healthy hearts, are found in oily fish. The hens that lay these eggs are fed salmon oil as part of their diet. Omega 3-enriched eggs are not necessarily free range.

As a last note, it is important to know that the colour of the egg shell has nothing to do with the nutritional value, flavour, or quality of the egg. Different breeds of hens as well as different hen feeds simply produce different coloured eggs.