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Whats the Vibe on Vegan Diets?

As Registered Dietitians, we are often asked, “is the vegan diet healthy?” Unfortunately, as is often the case with questions related to diet, the answer is not a “one-size-fits-all” approach. The quality of a vegan diet truly depends on what you eat and how you prepare the foods that are eaten. Many people who make the decision to become Vegan are dedicated to the lifestyle, often due to the religious commitment. As a result, Veganism is not only about nutrition; it is often a belief system and a holistic way of life. What is a vegan diet? A vegan diet excludes all animal products and by products in the diet. These are notably: meat, poultry, fish and seafood, dairy products, eggs and honey. Are there benefits of changing to...


Dishing The Juice on Juice Diets

As spring approaches, you may be considering dusting off your juicer or blender to start your pre-summer weight loss plan. Our Nutritional Solutions Registered Dietitians have reviewed juicing as a means of achieving this goal and here’s what we have to say. What is it? This diet goes by many names which range from juice fasting to juice detoxing and is a diet in which a person consumes only fruit and vegetable juices to obtain the nutrition they need while abstaining from consuming foods. These diets can last anywhere from a few days up to several weeks. The juices consumed are typically freshly made or squeezed rather than those that are commercially available. Are there any advantages of this diet? If you’re not into eating fruits and veggies, this...


Upcoming Blog Series: Which Diet is Best for Health?

In a 2014 article published in “Annual Review of Public Health” David Katz and his Yale colleague Stephanie Meller, ask the question “Can We Say What Diet Is Best for Health?” The fascinating commentary summarizes many of the current “diet fads” and makes some succinct and evidence based conclusions. As a group of Registered Dietitians, we at Nutritional Solutions are well aware of the “Spring has sprung” squirmish that sees many flocking to the latest fad diet to find summer health solace and the proverbial quick-fix. A look at nutrition information that is currently plastered all over the internet, leaves us feeling nervous for your impending feelings of overwhelming panic; lack of direction and ultimately, the confusion cloud that is bound to descend post-Google search. We have set...


Winter Warmer Series Continued: Spice up your Life!

It is accepted that in life, we should continuously experiment and try new things, because the new perspectives gained, build invaluable life experience. The same applies with the food we choose to eat. People are so accustomed to flavouring food with salt and pepper or that familiar bottle of Italian seasoning, but many haven’t gone out of their way to sample the wide variety of spices and seasonings available. Herbs and spices not only provide flavour but also a big bang of anti-oxidants that boost the immune system. “If not now, then when?” Winter is the perfect season to experiment with spices to create hearty winter soups, deliciously spiced curries and stews with a punch of flavour. There are four essential spices that should form the backbone of your spice rack or...


Winter Warmer Series: Fun family time!

Family meals are so special and we often take this time together for granted. Eating dinner together at the table provides an opportunity for everyone to catch up and spend quality time in each other’s company. Cooking for the whole family can be challenging as everyone has different likes and dislikes. However there are ways to get everyone involved with family meals and truly make them memorable. Here are a few tips to keep you together this winter – cosy and comfortable, sharing in each other’s lives. Pizza Perfect! Swap the typical pizza night which involves pizza delivery with a much healthier homemade version.  Buy whole wheat pita breads to use as the base of the pizza and let each family member make their own mini pizza. ...



Winter is well and truly upon us all. In the spirit of our Winter Warmer Blog series, we thought it a great idea to discuss Lunch as the second most important meal after breakfast. It is essential in generating sustained energy levels by regulating our blood glucose levels optimally throughout the day. This dramatically improves our performance of daily tasks and has a positive impact on our appetite and consequent weight control. A nutritionally balanced lunch not only avoids the need for inappropriate snacking late in the afternoon but helps us to enjoy a lighter dinner. Unpack your lunch box… A nutritionally balanced lunch packed with fibre, anti-oxidants, essential fatty acids, vitamins and minerals consists of the following food items: Low fat, omega-3 fat rich protein foods such...


Winter Warmer Series: Flippin’ Good Flapjacks

We will be posting a series of recipes to help win you over from those winter blues! Our first recipe is the perfect place to start: Pancakes! Jack Johnson was spot on when he proclaimed banana pancakes to be weekend mood-food. And, we don’t know about you, but for us, as it gets colder, two words spring to mind… Pancake weather! These flapjacks are a healthy spin-off of their original counterparts, but taste just as good! Bring on the Sunday brunches and breakfast munches with family, friends and these fabulous flapjacks. They contain whole grain oats and banana which together pack a powerful nutrient punch of fibre, manganese, molybdenum, phosphorus, potassium, copper, biotin, vitamins B1, B6, C, magnesium, chromium, zinc, and protein! Talk about a mouthful! The...


Getting Savvy about Salt: The pinch without the punch

Currently South Africa has one of the highest rates of hypertension (raised blood pressure) worldwide. In fact, 1 in 3 adult South Africans are living with high blood pressure, and many people don’t know they have high blood pressure as the symptoms are not always obvious. Most of the salt consumed in the diet comes from salt added by manufacturers during the processing of foods. The other half of the salt consumed comes from salt added during cooking as well as salt sprinkled on food before it is eaten. Controlling the diet and making healthful lifestyle choices, at all stages of life regardless of race or ethnicity, can help to reduce the risk of developing hypertension So how much salt do we need? Current dietary recommendations limit sodium to 2,300 milligrams per...