Check out your Calcium

0 September 6, 2017

How much calcium is needed daily? Calcium is the most abundant and dominant mineral in the body. It is vital for bone health as it assists adequate bone deposition and thus prevents osteoporosis. It also helps with nerve transmission and muscle contraction. Current calcium recommendations for healthy individuals are 1000mg/day for both men and women between the ages of 19 – 50 years. This recommendation increases to 1200mg/ day for women over 50 years and men over 70 years. Most South African’s only manage to consume 500 – 600mg/ day meaning that we are falling short of our recommended daily intake for calcium. Is supplementation required? In light of conflicting evidence casting doubt on high dose calcium supplementation (>1000mg/ day) due to its suggested association with cardiovascular disease, consuming calcium-rich foods are recommended to meet your calcium requirements. Only when you are unable to get sufficient calcium from your diet, under teh supervision of a Registered Dietitian, should you consider to supplement to make up the difference. Milk and dairy products are a con

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0 June 29, 2017

There are a wide range of foods designed for infants between the ages of 6 and 12 months old on the shelf today. In a time pressured world, where Moms are running a household, managing a career and raising young children, these products become very attractive as convenient feeding solutions. But are they suitable alternatives to the foods they aim to be a substitute to?   Let’s take a look at some of the infant food pouches*… *Note that the products have been reviewed based on the nutritional information provided on their labels at the time of review. The products should not be compared against one another as one is a vegetable puree, the other a fruit puree and the third a mixed meal puree. Product images have been sourced online.  

These products come in a variety of different flavours and include fruit and vegetable purees. They are marketed to be convenient on-the-go forms of the foods they contain. They contain purees of the ingredients listed on the ingredients list only. They are preservative, colourant and flavouring free and contain no added starches.

Rhodes Squish Infant Food Pouches

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0 June 20, 2017

It’s not always a topic we want to talk about but constipation can be debilitating and is a lot more common than you may think. What is the true definition of Constipation? It is having few bowel movements, trouble having a bowel movement (straining to go), hard or small stools, the sense that you weren’t able to empty your bowel completely, a swollen stomach or stomach pain. Below we outline 3 key ways to manage your constipation. Remember the 3 F’s: Fibre, Fluid and being Fit. Fibre Fiber exists in two different varieties — soluble and insoluble fiber. Soluble fiber attracts water and turns into a gel during digestion, while insoluble fiber does not dissolve in water. The combination of these fibres are essential to manage and prevent constipation. Sources of Fibre include: Fruits and Vegetables with the edible skin, Seeds and Nuts and Whole grain produce e.g. Brown Rice vs White Rice or Oats cereal vs Corn Flakes.

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0 June 14, 2017

Edamame, pronounced ed-uh-MAH-may, is the name for the fresh, young soybeans that are harvested just before the seeds harden. Edamame is popular in Chinese and Japanese cuisine. The popularity of edamame is growing worldwide. These immature green soybeans in their tough, hairy pods are nutritional gems that are as tasty and fun to eat as they are healthful. These bright pods are often steamed or boiled and served with a little salt.   Why are they Powerful Pods? The edamame is said to be the only vegetable to contain all nine amino acids. As such, the green wonder is a complete protein source like meat or eggs. While nutrition analyses vary, according to the United States Department of Agriculture (USDA), 1 cup of cooked edamame beans out of their shell provides approximately 786 kilojoules, 18.46 g of protein, and 13.81g of carbohydrates and 8.1 g of fibre.  They are also jam packed with vitamins and minerals. It’s an excellent source of thiamin, iron, magnesium, phosphorus, copper, vitamin K, folate, and manganese. “I can’t think of many foods that is low in kilojoules and also that high in

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0 June 5, 2017

Our Dietitians at Nutritional Solutions find great joy in changing the lives of others, for the better. Clients have often shown a keen interest in sharing their  journey in health so as to encourage and support those who may feel alone in their personal journey. We will be publishing a series of testimonials in the hopes of inspiring our readers. Enjoy! My health in general has been okay at best. I have been on chronic blood pressure medication for over 20 years, and my body weight has been on the high side, peaking at 102 kg in April 2014. In 2015, I had not been feeling too well, and after visiting a General Practitioner. I was told that I was Pre-diabetic, and had high cholesterol levels. I was advised by the doctor to visit a dietitian with the aim of reducing my weight and bringing my glucose and cholesterol levels back to normal. In my short-sightedness, I decided not to visit a dietician, but to try and address my health issues by myself. I cut down on some of my regular junk food and managed to lose around 4 kg over a 6 month period. However, I was not always disciplined and regaine

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0 May 25, 2017

Healthy eating starts way before the food is on your fork. Preparation plays a major role in helping us to eat healthier. Below are a few Dietitian approved ways to organise and plan your preparation to ensure better weight loss success and healthy eating habits:

  • Plan ahead and make a grocery list of foods you should buy. A list will help you avoid regular trips to the shops, unnecessary spending, impulse buying and food wastage.
  • Set a routine to do grocery shopping when you have more time i.e. on the weekends. This decreases your chances of leaving it to the last minute or having to eat takeaways because there is no food in the fridge. It can also make for a quieter and quicker shop if you can leave the kids at home with someone to look after them.
  • Make a grocery list according to some meals or recipes you want to make. That way you are able to buy exactly what you need and plan meals that suit that week’s schedule.
  • Buy the right type of food. Keep your kitchen stocked with these easy options to ensure you have healthy foods available. They are all non-perishable and can sta

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0 May 16, 2017

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. Specific Measurable Attainable Relevant Time-bound Mastering SMART goals is easier then you think. Here are some handy tips on how to set SMART goals. 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

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0 May 11, 2017

Faced with aisles upon aisles of products, the weekly or monthly grocery shop can be a daunting experience. Here are some helpful tips to make your visit to the shops that much more manageable:

  • Do one big monthly grocery shop for all staples, and smaller weekly trips to the shops for fresh fruits, vegetables, milk and bread. You can cash in on some “buy bulk and save” specials which will ease the pocket too.
  • 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, ProNutro
    • Dried fruit: pears, apples, mango, prunes, guava rolls
    • Assorted nuts
    • Long-life milk: skim or low-fat
    • Spices, dried herbs and rubs
    • Tinned and dried legumes: chickpeas, beans, dried beans
    • Tinned vegetables: corn (not cream-styled), tomato and onion mix (various flavours)
    • Tinned fish: tuna, salmon, pilchards, sardines
    • Oils, vinegars and glazes: avocado, olive, canola, peanut, sesam

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0 April 13, 2017

Easter has many different meanings for all of us. For some, it’s a celebration of rebirth and new life, others enjoy quality time with the family and a well-deserved break a quarter of the way through the year. Whichever way you choose to spend this holiday, there is a fair amount of temptation and treats around. Below we give our top tips to ensure you enjoy a Happy but also healthy Easter. Portion Distortion Keeping the size of your meals and snacks in check will go a long way to ensuring your waistline stays in check too. One or two small indulgences over the course of the weekend will not be the end of the world if you make a concerted effort to manage the portion sizes. The same goes for main meals – be cautious when eating out or at functions. The plate and serving utensils can be deceiving and result in you dishing up 3-4 times your usual portions. Ensure that every meal has a vegetable/salad or soup component and that these veggies make up at least half of the bulk of your meal. In between meal feels Watch out that you don’t fall into the “serial snacking” trap whilst on holiday. It becomes all

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0 March 21, 2017

Eating before your workout is very important to ensure that you go into the session with fuel levels topped up enough to sustain energy levels. Eating before a workout can also help you to avoid distracting hunger pangs in your session. Generally, most people can tolerate a meal 2 – 4 hours before exercise, whereas a smaller snack is best if eating 1 – 2 hours before. Find a meal or snack that is carbohydrate-rich, low in fibre to prevent tummy upsets, low in fat for easy digestion, and of course familiar and well-liked. Everyone is different in terms of their preferences, appetite and what they consider comfortable to eat before exercising. Some ideas of foods include:

  • Peanut butter whole grain bread or toast.
  • Fruit smoothie.
  • Sliced apple and yoghurt.
  • A bowl of oats with low fat milk.
  • Spaghetti served with a low fat, tomato-based sauce.
  • Sliced banana and honey on whole grain toast.

Should I only eat protein after a workout? Most people only focus on protein after training. However, according to the Journal of the International Soci

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