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Spring has Sprung!

Happy Spring Day from all of us at Nutritional Solutions! Why not celebrate Spring in style and try these delicious, low carbohydrate, sugar free strawberry cupcakes! This recipe was perfected by our very own Ria Catsicas who practices from the Grayston branch of Nutritional Solutions. She says "this recipe is quick, easy to do and makes 6 large cup cakes. It is perfect for a sugar-free treat that is visually appealing as it has the wow-factor for tea parties or birthdays." Ingredients 200 g “lite” margarine 120 g fat free smooth cottage cheese 65 ml (1/4 cup) non-nutritive baking sweetener 5 eggs 190 g coconut or almond flour 5ml (1 tsp) baking powder Pinch of salt Grated zest of 1 lemon   Topping 250 g fat free cottage cheese 65 ml (1/4) cup non-nutritive baking sweetener Strawberries to decorate   Method Pre-heat the oven to 170 degrees...

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5 Things your dietitian wishes you would stop doing

The Dietitians at Nutritional Solutions are the "Ask the Expert" panel for Health24 when it comes to all things food and nutrition related. We contribute articles to the Health24 website covering a variety of relevant topics. We will be sharing some of them here on our blog but please visit www.health24.com to read more of our articles. The article below was featured on the Health24 website on the 11 July 2016 - you can access it here.  Cutting out sugar but loading up on agave nectar, organic maple syrup and honey instead Saying you have cut out all sugar yet you are piling on the honey, organic maple syrup or agave nectar.  This is a common occurrence, you can’t be blamed considering the misinformation popping up in sugar free...

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Lovely Lentils!

As Dietitians, we are constantly encouraging clients to get busy in the kitchen and cook meals from scratch. The resistance we are often met with include: I don't know how, it takes too long, healthy food doesn't taste good...

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Home Cooked Health Classes

During the months of April, May and June we at Nutritional Solutions embarked on a 3 part Domestic Cooking Class series. The sessions covered “Dinners Done & Dusted”, "Portion Distortion" and "Va Va Voom Veggies". The classes were aimed at providing practical, hands-on classes to showcase quick and easy meal options that are healthy and tasty too. Key nutrition concepts covered in the sessions included the importance of measuring oil amounts when cooking, using less salt and more herbs & spices for flavour, the role of Omega-3 Fatty acids in health as well as the health benefits of fibre found in legumes and skin of fruit and vegetables. Portion control was also covered through demonstrations of correct weighing and measuring techniques all participants were encouraged to continue these...

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Winter Workouts!

As the temperature drops working out seems to drop on our priority list and all we want to do is stay inside, watch series and eat comfort food. Even if we may not feel very motivated it is important to continue exercise as it assists with energy balance, improves mood, enhances muscle mass & optimises bone health. Here are some fun tips on how to still keep your heart rate up this winter: Simple sequence There are a number of on the spot or minimal space exercises that you can use your own body weight without any need for fancy equipment. For example do a sequence of squats, jumping jacks, planks etc. Put on some energising funky music and move some furniture around for space and you are...

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Sugar Substitutes: Not So Sweet

Every time you catch-up with a friend at a coffee shop or have visitors over for tea, you are asked “How many sugars would you like?” You proudly say “I don’t use sugar. I’ve actually cut out all sugars” because you are trying to lose weight or you have heard that sugar is bad for you. “But,” you add, “you can add honey for me please!” Is this any better? We at Nutritional Solutions did some research into a few substitutes that we replace sugar with and found some interesting results. Between rice syrup, agave nectar, maple syrup and honey there was only a very small difference in their sugar contents per 100g with honey sitting at the highest among these four.  The honey would provide...

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Do we count Calories or Nutrients?

We have often been told to count our calories in order to help us lose weight. Is this the best? Or is there another way to look at it? A new concept is “nutrient counting”. The idea has roots in the fact that there is a rise in overweight and obesity in many nations. It has been seen that overweight or obese people can be undernourished despite their adequate food intake due to the food choices being high in energy and sugar and low in fibre, vitamins and minerals. If one is counting nutrients then the more concentrated or dense the food is in certain nutrients for the same volume, the better the nutrient density is. The Position Paper by the American Dietetic Association, the Dietary Guidelines for America  defines nutrient-dense...

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Testimonial Series: Eat More and Feel Fabulous

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! Why is it that the word “diet” automatically conjures up thoughts of someone being overweight, unhealthy, undisciplined and so on? The dictionary defines the word diet as “a particular selection of food, especially as designed or prescribed to improve a person's physical condition or to prevent or treat a disease”. In my case, diet means improve. Being an active sports person, I constantly look for effective ways of enjoying my lifestyle to its...

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Keep Calm & Manage Stress

You have barely slept from the neighbour’s dogs barking all night, you are running late because your son refuses to get dressed and today you have a big presentation for the boss which may be a make -or-break if you meet your sales target. This may not be how all our days start but we all know what it feels like to be stressed. Whether the root of the stress is from work, financial, emotional, personal, or physical, stress is something that is difficult to avoid in the busy world that we live in. When you are stressed you may find that you gain weight or lose weight.  This differs from person to person. Research unfortunately appears to be just as inconsistent. Some studies have shown...

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Cooped up and Souped-up this Winter

As the temperature starts to drop we feel like doing less and less. Being cooped up inside on the couch with a warm and delicious bowl of soup sounds like a dream. Soups are glorious as they are often rather fool proof. Throw a handful of different ingredients into one pot and cook until done and there you go! Minimal dishwashing, minimal cost and delicious results! Soups are great for many reasons: You can cram them full of vegetables helping you reach your daily vegetable intake – which is between 3-5 cups daily. We all know the benefits of vegetables such as vitamins, minerals, fibre, phytonutrients and more. All the goodness stays. The vitamins and minerals won’t leach out into water and be thrown down the drain – this can...

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