Carbohydrate is a naturally widely available nutrient and must therefore be of some significance to nutrition. Ditching all carbs to lose those excess kilograms is not a sustainable weight management solution as carbohydrates are required by the body for optimum functioning and adequate nutrient supply and cannot be avoided forever. That said, the intake of carbohydrates must be managed for healthy weight maintenance. If the need or use of carbohydrates
You may have heard about the importance of dietary fibre but I always feel it is worth repeating. In fact my mantra for healthy eating is very simply this: {HIGH FIBRE, low fat, low sugar, low salt}. While fibre is a form of carbohydrate the body does not digest, it is an essential daily nutrient with many beneficial actions in the body. In addition to the well known benefits of
Are you hiking up your sugar intake with too many sugar containing beverages? Healthy weight maintenance requires a balance between energy input and energy expenditure. Sustainable weight loss therefore only requires the removal of carbohydrates that you are consuming in excess of what you need for energy. Drinking beverages that are high in energy makes it easy to exceed your energy needs for the day. Beverages containing any form of carbohydrate
While there are many sugar free or low sugar baking recipes, finding a sugar free icing to decorate these baked goods is not so easy. Most people resort to using fresh cream which is high in saturated fats and not naturally sweet. Also, when using sugar free alternatives, do not neglect to factor in the other sources of carbohydrate, such as fruit or flour. It is possible to make sugar free icing sugar with
I recently posted about treats verses snacks and wanted to share an easy way to create novel and fun foods that can be enjoyed as much a treat foods without the added sugar. The sugar free jelly ideas below can be enjoyed as part of a healthy snack, a healthy dessert option or at a kids party. Barney Sugar Free jelly powder is a great product for making sugar free desserts
Regular physical activity is strongly encouraged for people living with diabetes. This includes type 1 and type 2 diabetes, both on the rise. In addition to healthy eating, an active lifestyle is an important key to good blood glucose control and the prevention of long term complications of diabetes. Exercise makes the cells of the body more sensitive to insulin which results in a more optimal uptake of glucose. Better
Treats vs Snacks? Let’s investigate… When it comes to snacks and treats, there should be a clear divide. SNACK : “a small amount of food eaten between meals” Snacks consist of healthy foods to sustain blood sugar levels, reduce hunger between meals and contribute to daily nutrition requirements. Snacks should not result in energy intakes excess to daily needs. TREAT : “an occasional addition to the usual daily menu, generally
It is no surprise that the low carb, high fat (LCHF) Banting diet, Tim Noakes advocates has caused some controversy to say the least. The thought that a diet high in fat can result in weight loss is understandably an enticing one, but it is also causing many a healthcare professional fair concern. As a dietitian, science is of great priority when it comes to the information I share with my
In the past year, I have gone from learning to run to loving it. This time last year I could not run 2 km without wanting (or needing) to walk but I am now on the other side of my first 21 km race with eyes on Comrades 2016! My running adventure started with my local Parkrun and I will be honest enough to admit that I only completed one lap that first week.
Egg toast is a great breakfast option and enjoyed by most. This quick meal can take on many varieties and designs … scrambled egg, poach egg, French toast, boiled egg with toast soldiers … and even egg in toast! As this takes a little more time and creativity, it is perfect for novel occasions when you want to present something little more special. The cut out shape has endless possibilities! To
I have always loved older people with their wisdom that seems to come directly from their souls, but this lady has captured my heart without me having met her. I regret that I cannot say I knew of Mary Berry before she acted as a judge on ‘The Great British Bake-Off’ but having written countless recipe books she is a true icon in the culinary world. I have since come
Running Like a Girl by Alexandra Heminsley is well worth a read whether or not your are a runner and whether or not you intend to become one. Full of humour and honesty, Alexandra shares her experience of joining the running world, one step at a time. “When the morning of The Run came I woke up and immediately ate three slices of toast with honey ‘for
The inclusion of healthy snacks in the diets of children is very important in the prevention of dietary deficiencies and overeating at meal times. When it comes to eating a variety of nutritious foods, however, busy little bodies and picky eaters may require a little extra encouragement. Sometimes a little creativity is necessary but it need not be time consuming. Watch the video below to learn how to transform a naartjie into
In sugar news, the World Health Organisation has HALVED the recommended intake of sugar from 10% of total daily energy intake to 5%! This equates to a sugar allowance of 6 teaspoons per day for an adult of a healthy weight. This guideline includes “added sugar”, therefore it is important to factor in hidden sugars found in sweet foods, beverages and condiments. A tablespoon of tomato sauce, for example, contains 1 teaspoon
Park Run is an international fitness genius! Find a well organised, sociable 5km run/walk near you every Saturday at 8am. It is a free, timed, safe and family orientated opportunity to exercise. I have never been a runner and I love it! The Shongweni trail run challenges me weekly but this only encourages me to hit the road during the week. There is nothing quite like improving on my time!