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Mom on the move: A quick look at Infant Food Pouches

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...

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Curb Constipation!

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...

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Yummy, Yummy Edamame!

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...

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Testimonial Series: The Power of a Professional

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...

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Proper Prep is the Key to Success!

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...

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Setting SMART goals

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...

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Stress-free Healthy Grocery Shopping

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...

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Healthy & Happy Easter!

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...

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What Should I Eat Before a Workout?

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. ...

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Do UCook well?

The Dietitians at Nutritional Solutions recently tried out the UCook meal delivery service. We thought it was only fitting that we did a write up to share our cooking experience with you, our readers. A disclaimer: this is in no way promotion or endorsement of this product. It is merely a helpful knowledge-share of the service offering for those of you who are interested or may be keen to check it out. UCook is a Cape Town based company that delivers meal boxes to your chosen address with all ingredients weighed and portioned out for 4 meals for the week. These meals are chosen by you according to categories i.e. vegetarian, low-carb and rustic. You also decide the number of people who you are cooking for. The...