Monthly Archives: May 2014

Start your day the healthy way!

Breakfast is important; we have heard it so many times! It wakes the body up, kick-start the metabolism and gives your day a healthy boost…

But what types of breakfasts are the good ones? Can we compare oats to coco-pops or eggs and toast to muffins and scones?


A good breakfast contains protein, carbohydrates and fat. All 3 elements are important to create a healthy sustainable breakfast. The type of carbohydrate will play a role in how quickly you will get hungry after your breakfast. A low GI carbohydrate will make you feel fuller for longer whereas a high GI carbohydrate will be digested very quickly and will leave your stomach empty soon after breakfast.

Here are a few good breakfast combinations:

The “weekend” breakfast:

  • 1-2 Boiled, scrambled, fried egg (use spray and cook and not oil!)
  • 1 Slice of Low GI whole-wheat toast
  • 5g Margarine on your toast
  • 3 – 4 tomato slices

The “usual” breakfast:

  • 30g Muesli + 100ml low-fat/ fat-free yoghurt.
  • Use a low GI Muesli such as The Low-GI Woolworths muesli range or the Low-GI Vital muesli range. Yoghurt can be flavoured or plain.

The “experimental” breakfast:

  •  Use one small fruit and 125ml yoghurt or milk.
  • Add 30g Futurelife smart food and blend. Experiment with different flavours and fruits to make tasty smoothies!

The “I-don’t-have-time” breakfast:

  • Use a 40g portion of a breakfast cereal high in fiber such as All-bran flakes, Oats, High-Fiber bran, ProNutro, Weet-bix or Futurelife smart food.
  • Add 125ml low-fat or fat-free milk and 1 small fruit.

The “I-really-don’t-have-time” breakfast:

  • Take 2x Omega 3 enriched low-fat dairy drinking snacks (available from Woolworths) and a large banana and eat in the car!

Why do we sleep?

Snuggle up this winter!

We know that sleep is important… but have you ever wondered why?

sleepAll our major restorative functions in the body occur when we sleep. This includes protein synthesis, muscle growth, tissue repair and growth hormone release. Growth hormone is important for a lot of processes in our body and will aid weight loss.

A lack of sleep slows your metabolism down, which makes it difficult to lose weight. So getting a good night’s rest will help you to lose the weight quicker! If you are focused on building some lean muscle weight, sleeping will be just as important as exercising.

Sleeping also has a powerful effect on the brain’s function. Sleeping removes adenosine from our systems (which builds up during daily activities). Adenosine build-up causes the sleepy and tired feelings we get.

When sleeping, the brain strengthens memories or “practice” skills learned while you were awake and it will reduce stress levels making you feel more alert and more positive.

The immune system is strengthened when sleeping. Studies have shown that a lack of sleep compromises the immune system, which leads to more frequent illness and disease. A lack of sleep will also cause higher inflammatory protein level in your blood. Inflammation in turn may cause heart disease, stroke, diabetes, arthritis and premature ageing.

The factors discussed are only to mention a few when it comes to the advantages of sleep. There are many more good things linked to a good night’s rest. To ensure that you benefit from al of these advantages discussed, you will need between 6 and 8 hours of sleep.

So let us enjoy sleeping in this winter, it is good for our health!