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World Banana Bread Day!

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: Preheat oven to 180°C. Prepare a 12 – 15 cup muffin pan by brushing it with oil or using silicon baking cups. Mix the bananas and other wet ingredients until the mixture is mostly smooth and only slightly chunky. In a separate bowl, mix the...

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Diet Mistakes You Need to Stop Making!

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...

Super Smoothies – Are you doing them right?

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...

Road Trip Inspiration

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...

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Dietitian Chats

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...

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Dietitian Chats

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...

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Dietitian Chats

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...

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Summer Salad Inspiration

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: 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...

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Dietitian Chats

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...

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