World Banana Bread Day!

0 February 23, 2017

Did you know that today is World Banana Bread Day? What better way to celebrate this than baking these delicious guilt-free Sugar-Free Banana Muffins! This recipe is a sure winner – perfect for lunch box treats, tea-time snacks or a health weekend breakfast brunch. Sugar-free Banana Muffins Makes: 12 – 16 muffins Ingredients 4 large ripe bananas 1 egg 1/3 cup of canola oil 1 teaspoon vanilla essence 1 ½ cups of whole-wheat flour 2 teaspoons of cinnamon 1 teaspoon of baking soda 1 teaspoon of baking powder ½ teaspoon of salt Method:

  1. Preheat oven to 180°C. Prepare a 12 – 15 cup muffin pan by brushing it with oil or using silicon baking cups.
  2. Mix the bananas and other wet ingredients until the mixture is mostly smooth and only slightly chunky.
  3. In a separate bowl, mix the dry ingredients well.
  4. Gently mix the dry ingredients into the wet ingredients.
  5. Fill greased muffin tin with the mixture.
  6. Bake at 180 degrees for 20 minutes. Let cool.

Nutritional Information per serving:

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0 February 16, 2017

Trying to slim down but getting frustrated at the slow pace? We all make mistakes along the way, often without even realising it. Here are some tips to prevent you from falling into the diet trap: Not eating enough   It is logical to think that if we eat less than we lose more weight. However, skipping meals and/or eating portions that are too small can actually do the opposite of the intended effect. This way of eating does not save kilojoules but in fact may just be setting you up for blood sugar lows and the consequent cravings that follow.  In the long run eating too little sends your body into conservation mode so you end up slowing down your metabolism. Not to mention the headaches, moodiness, and energy dips that come with eating too little. Be sure to eat regularly throughout the day by including healthy snacks like fruit, yoghurt and small portion of lean prote

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0 February 6, 2017

Smoothies are a tasty and refreshing meal especially when you are on the run. Is there anything to consider when making your own smoothie or can you just throw in whatever you want & blitz?Smoothies can potentially be very high in energy which is not helpful when trying to shed the kilos. They become energy dense as too many fruits, nuts, other fats and sometimes flavour syrups are added. It is more preferable to make your own smoothie at home than it is buying one as you will have control of what goes into the smoothie, making it much healthier and lower in total energy. Follow these tips to make your own healthy smoothie:

  • Keep to 1 – 2 fruit servings per smoothie. This manages the total energy and sugar content. Fruit servings differ depending on the fruit. For example, one fruit serving is 1 medium apple (150g), 1 small banana (90g), 1 medium orange (150g), ½ small mango (110g), ¾ cup berries (150g), 10 medium strawberries (250g) or 160g pineapple.
  • Use the skin of the fruit and pulp to maximise on fibre. Fruit contains a type of sugar called fructose. The fructose in fruit is found within a fibre matrix or casing. Fructose has to be first removed from the fibre matrix and then converted by the liver to glucose before it enters the bloodstream. This process takes time, so it takes longer for glucose to enter the bloodstream. Steady glucose levels hel

2 January 19, 2017

goalsIt’s half way through January and we all know the familiar drill…‘New Year, New You’. By this time of the month you are already thinking “I don’t know how much longer this can last!” or perhaps even feeling guilty because already you haven’t kept a resolution or two. The majority of people make New Year’s resolutions but also don’t stick to their resolutions. Here are a few tips from our Nutritional Solutions Dietitians on how to set smart goals for your health, all year round, and stick to them!

  1. Be Specific:goal-setting

Think about the specifics of your goal, the more specific you are, the more likely it is that you will reach your goal.

  • ŠWhat will you do?
  • ŠWhen will you start?
  • How will you do it?
  1. Make your goal Measurable:

As the saying goes, you cannot manage what you don’t measure – ideally goals should be measureable as this will help you track your progress.

  1. Set small, achievable Action-oriented goal

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0 December 14, 2016

Holidays are here! Many of us are setting off down to the coast or on holiday somehwere n our beautiful SA to celebrate the festive season with family and loved ones. Road trips are not easy to navigate –  not only because the men won’t ever ask for directions! But, also when it comes to choosing snacks that are healthy but still satisfying. These cinnamon bran muffins are quick and easy and great to make ahead of time and keep handy as a snack en route. Smear them with low fat plain cottage cheese or a dollop of low fat plain yoghurt for a perfect breakfast on-the-go.  Cinnamon Bran Muffins Makes 24  Ingredients 1 Ready Made Woolworths Bran Muffin Mix (500g) 175g Plain Low Fat Yoghurt 80ml Sunflower Oil 250ml Low Fat Milk 1 Extra Large Egg 3 Cups of Bran Stick Cereal 1 Cup Grated Carrot 1 Cup Grated Apple 2 tsp Cinnamon Method

  • Pre-heat oven to 180°C. Place oven racks in the middle of the oven.
  • Place paper cup cake holders in a 12 Cup muffin tray.muffin-1
  • Pour muffin mix into bowl & make a well in the centre.

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0 December 6, 2016

Our practice is growing and we would love for our readers to meet the team! We will be publishing short Q&As with all of the Dietitians over the next few weeks so that you can get to know us a little better. Meet Monique Piderit RD (SA) who is an associate dietitian at Nutritional Solutions with a Masters degree in dietetics from the University of Pretoria. Monique has worked in the private sector since 2011, equipping her with a wealth of experience in executive nutrition, corporate wellness initiatives, wellness day activations, and nutrition workshops and presentations. Monique has a keen interest in the role of good nutrition to optimize performance and recovery in athletes. Guided by evidence-based nutrition, Monique believes in an integrate approach to wellness where the key to being healthy is to adopt small yet sustainable, unique changes to your lifestyle. What’s your favourite travel destination based on the food?  Italy (Or Eataly as I like to call it J) There is something so romantic and magical about a beautiful bowl of traditional, tomato-based pasta. What do you love most about your job?  I love the versatility our profession. People think dietitians just help with weight loss diets. The truth is almost every medical concern or disease condition can be managed, treated, or even p

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2 December 1, 2016

Our practice is growing and we would love for our readers to meet the team! We will be publishing short Q&As with all of the Dietitians over the next few weeks so that you can get to know us a little better. Donna van Zyl (RD) completed her Masters of Science degree in Dietetics through the University of the Free State. Donna has over the overs gained experience in research and academic writing and has engaged in research and written literature for colleagues, several company’s,and institutions. Donna is currently gaining knowledge and growing in the field of Nutrigenomics to assist in playing a key role in individualising Nutritional Therapy according to the individuals genetic profile. In addition she has a special interest in optimising health, managing chronic lifestyle related diseases and sport’s nutrition. What’s your favourite travel destination based on the food? Ooh that is a tough question, I love… Europe in general but if I would have to choose I would go for Croatia, known for their seafood-dominant cuisine.  I had one of my favourite meals in Croatia, Split along the Coastline: A seafood (mussel) tomato based pasta. I love Europe in particular because of the use of fresh, “home-grown” produce. What do you love most about your job?  I love the satisfying feeling of helping someone. I work a lot with the

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0 November 28, 2016

Our practice is growing and we would love for our readers to meet the team! We will be publishing short Q&As with all of the Dietitians over the next few weeks so that you can get to know us a little better.

The newest addition to our team is Jessica Pieterse – meet Jess!Jessica is passionate about showing people that healthy eating can be simple, tasty and easy. She strives to provide evidence-based nutritional advice that is individualised for every person. Jessica is an ADSA (Association for Dietetics in South Africa) member, is registered with the HPCSA (Health Professions Council of South Africa) and is a Discovery Wellness Network dietitian. She is also a DNAlysis accredited practitioner. She lectures the nutrition modules at the Health and Fitness Professional Academy. In her spare time, Jess enjoys spending time with her husband and friends, hiking, trying new foods at restaurants and gardening.

What’s your favourite travel destination based on the food? I was privileged to go to Greece on my honeymoon. I thoroughly enjoyed the fresh seafood, inexpensive street food and simple thick Greek yoghurt with nuts for breakfast. What do you love most about your job? I love interacting with people. No consultation is ever the same. I enjoy getting to know my clients and what approach will work for them. I e

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1 November 25, 2016

Happy FriYAY! Summer is here! Why not try this fresh fruity salad and impress your guests at a pool party or braai get together. It is quick, easy and delicious and light on kilojoules to keep that summer waistline in check. Use the pictures and easy step-by-step guide below to ensure it is flop-proof. SPINACH, STRAWBERRY AND ASPARAGUS SALAD Recipe Source: All Sorts of Salads by Chantal Lascaris Salad ingredients: 10 spears asparagus 2 cups baby spinach leaves 1 cup strawberries, hulled and halved 2 tsp. toasted sesame seeds Dressing ingredients: ¼ cup olive oil 2 Tbs. red wine vinegar 1 tsp. sugar ½ tsp. dried dill Salt and pepper to taste Method:

  1. Blanche the asparagus spears in boiling water for approximately 2 minutes, then remove and plunge into cold water to stop the cooking process. (You don’t need a lot of water to do this. If you use too much water you can lose more nutrients that are dissolved in water). Cut the spears in half if they are too long.

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  1. Finely slice the strawberries so that the strawberries don’t overpower the other flavours in the sal

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2 November 11, 2016

Our practice is growing and we would love for our readers to meet the team! We will be publishing short Q&As with all of the Dietitians over the next few weeks so that you can get to know us a little better.

Say hi to Ria Catsicas who graduated with a Bachelor of Science in Dietetics (cum laude) at North West University and completed a BA in Psychology from UNISA as well as her Masters degree in Nutrition from the University of Stellenbosch. Ria has been practicing as a clinical dietitian for over twenty five years and is a “guru” in the medical nutrition management of diabetes, metabolic syndrome and obesity. She is the author of the book “The Complete Nutritional Solutions to Diabetes” and writes regularly for the Diabetes Focus and lifestyle magazines and The SA Journal of Diabetes.

What’s your favourite travel destination based on the food? My favorite food destination is Thailand – as the stir fry dishes with lemon grass, fresh coriander and ginger etc. are fragrant and flavourful and definitely my type of food. What do you love most about your job? What I like the best is the fact that I can assist people in feeling so much better because they are eating so much better. Also the diversity of the job in terms of consulting, researching writing, cooking etc. There is never a dull day! Wha

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