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Healthy New Year from Nutritional Solutions!

It’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! Be Specific: 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...

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The Low-Down on Detoxes

Detoxes are clearly trending on the health and wellness front, claiming to promote anything and everything from effortless weight-loss and increased energy to clean skin. From juice-cleanses to fad diets, do these actually work? If not, are they harmful?  Firstly, one needs to take a look at the reason for people doing various detox diets. Some of the reasons include “perceived” general cleansing, to aid in decreasing inflammation and very often for weight loss reasons. When these detox diets are done for weight loss purposes, they often involve very restrictive eating (very low calories), elimination diets and phases of only consuming juices. As a weight-loss technique, this is not sustainable or suitable. Weight-loss needs to be done in a realistic, steady manner where no food groups...

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Give up Carbs? Over my Bread Body! 5 Reasons Why Carbs aren’t the Enemy.

Carbohydrates fuel daily activity. Our bodies rely on a combination of carbohydrates and fat for energy to fuel daily activities. As a result when carbs are limited excessively, you get really, really cranky. Carbohydrates are the brain’s number one energy source so cutting out carbs will zap your energy levels and leave you feeling fatigued. Also, because of the body burning other sources of energy (like muscle and fat; see below), and can have other unpleasant effects such as bad breath and headaches. Carbohydrates build muscle. If your diet is too low in energy from restricting carbohydrates, the body will breakdown protein for energy in a process called gluconeogenesis. If the body is using protein for energy, the amino acids from these proteins cannot be...

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Go Bananas for World Banana Day!

Bananas are a fabulous and versatile fruit. Not only does it provide us with numerous health benefits, but it is also very affordable! Have a look at the ADSA flier below, for a few of the benefits of the brilliant banana. Give our "No sugar added Banana Muffins" a try - a Nutritional Solutions Favourite! No Added Sugar Banana Muffins (Makes 24) Ingredients 1 Ready Made Woolworths Bran Muffin Mix (500g) 175g Plain Yoghurt 80ml Sunflower Oil 125ml Low Fat Milk 1 Extra Large Egg 3 Cups of Bran Stick Cereal 1 Grated Carrot 1 Grated Apple 1 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. Pour muffin mix into bowl & make a well in the centre. Mix...

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Picky Eaters? Don’t Panic!

As a child, the excitement of exploring new surroundings is far more attractive than eating. According to data from the US, half of children under the age of two are classified as fussy or picky eaters. So moms, you are not alone in your struggles with toddlers who won't eat what is set out for them! If meals in your household are a constant struggle, here are a few practical tips for parents from us at Nutritional Solutions: Make eating enticing Fussy eaters tend to not like mixed dishes, like spaghetti bolognese, according to research. Make your child’s meals as visually appealing as possible. Use colourful child appropriate cutlery that makes the meal time look interesting and intriguing for your child. Experiment with colours using a variety of fruits...

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Happy Heart Day!

We thought we'd take this opportunity on Valentines Day, to remind our clients and readers of the importance of heart health.  Did you know that heart disease is the #1 cause of death globally? More people die annually from Cardiovascular diseases than from any other cause. The most important risk factors for heart disease & stroke are unhealthy diet, physical inactivity, tobacco use & alcohol abuse. Here are some key heart health tips:   Eat more colourful, fresh fruit & vegetables in your diet. Aim for 3-5 servings daily where 1 serving is the sizeof your fist. Fill up on fibre in the form of wholegrain carbohydrates such as oats, corn, quinoa, brown rice and wholegrain crackers or cereals. Stop added salts in cooking! Add fresh herbs, onion, garlic,...

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Don’t miss out on our Domestic Cooking Classes!

Looking for some cooking inspiration? Sign-up for our Domestic Cooking Classes series! These classes are back by popular demand and are such fun - for all! The classes are run by Nicola, one of our Registered Dietitians and they cover the basics of healthy cooking for anyone who would like to learn more in the kitchen. There are 3 classes in the series, each class covers a new topic with new recipes. The sessions run from 9:00 - 12:00 at the Miele kitchen in Bryanston. The first class covers "Dinners Done & Dusted" - easy, low-carb meals that work for the whole family. The second class provides much needed lunch box ideas & inspirations - for kiddies and adults. The last class is all about...

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Happy New Year!

The New Year is here - 2018 is in full swing and we hope it has started off well for all our clients and readers.  What better way to encourage positive change and improvement than hearing how [caption id="attachment_5620" align="alignright" width="288"] BEFORE[/caption] others achieved success? Dwaine shares his  story after seeing dietitian, Jessica Pieterse, from Nutritional Solutions Bryanston. “After my trip to Mauritius with family I returned at 108Kg which is the before picture, this was around the end of July 2016. For 6 months, I tried to lose the weight by running in a gym and making small changes to my diet however, I only lost 4Kg. I went to Jessica as part of my 2017 new year resolution goals. I started off in mid-January 2017 weighing 104kg. On the...

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Happy Healthy Holidays!

And just like that, 2017 is drawing to a close. Can you believe it? As all of our clients and readers head off on the December holiday break we wish you a happy and blessed time with loved ones. We encourage you to enjoy the well deserved rest that this holiday period brings and to cherish the special time shared with family and friends. Your holiday should not revolve around eating - as much as there is pleasure in a Mince Pie or slice of Christmas Cake, it is not the main purpose of the holiday. Try out these tips below to help you out over the holidays: Don't catastrophise things - no one ever becomes unhealthy from eating one treat. If you overindulge, don't panic....

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My Oh-Megas!

Fat is an essential part of our diet and supports many metabolic processes. To achieve optimal health and reduce risk for chronic disease it is important to include fat in your diet. The principle is to focus on the best types and the correct quantity of fats to get the benefit from them. Let’s take a look at three types of omega fatty acids namely omega 3, 6 and 9. What are omega-3 fats? Omega-3 is a family of fats that are important for health and come in different forms: ALA (alpha-linolenic acid) cannot be made in the body so must be eaten in our diet. ALA is found mainly in vegetable oils, rapeseed and linseed (flaxseed), nuts (walnuts, pecans and hazelnuts) and green leafy vegetables. EPA...

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