Monthly Archives: October 2015

Snacks galore!

Are you running out of ideas for healthy snacks? A low kilojoule snack will normally consist of a starch or fruit and a protein portion. Any added sauce will count as a sugar or fat portion and must be taken with caution. See table below for examples:

snacks

STARCH OR FRUIT PROTEIN
1 cup mixed fresh fruit 1 cup milk (low fat or fat free)
1 whole fruit (fist size) 100g yoghurt (small tub)
3 – 4 provitas 8 – 12 nuts
1 ryvita or crackerbread 30 – 60g fat free biltong
1 slice low GI bread 1 slice low fat ham
2 cups vegetable sticks (carrot, cucumber, rosa tomatoes, broccoli, baby corn, sugar snaps etc) ¼ cup cottage cheese (fat free)
Dried fruit (see portion on pack) 30g mozzarella cheese
  3 Tablespoon Hummus
  30 – 60g Tuna fish

 

New ideas!

  • Ryvita with cottage cheese, fresh basil and 1 tsp sweet chili sauce
  • 3 Provitas with melted mozzarella cheese, and sprinkled origanum
  • 1 cup fresh berries with fat free vanilla yoghurt
  • 2 cups of fresh veggies with hummus and peppadews
  • Nut and dried fruit snack pack
  • 1 crackerbread with cottage cheese, biltong and pear slices
  • 1 slice olive ciabatta bread with 1 tsp olive oil and balsamic vinegar
  • 1 slice low GI bread with mashed avocado, lemon juice and a pinch of salt and pepper

Happy snacking!

Meet our new Dietician – Yolande!

I am Registered Dietician Yolande Jansen van Vuuren and the latest addition to the Jozidiet family!

yolande2I studied Dietetics at the University of Pretoria and did my internship at Tshwane Rehab hospital, Steve Biko Academic hospital and Kalafong hospital. After completing my internship and graduating I did a year of Community Service in the Vosloorus Clinics for the Ekurhuleni Department of health. In this year I dealt mainly with severe malnutrition in a community burdened by poverty and high HIV prevalence.

Thereafter, I started working in Corporate Wellness for NAH health lead by Dr Kylee Montgomery. I did a lot of group talks on improving nutritional status in the work environment as well as organized and attended wellness days. I am currently busy with my Master’s degree at the University of Pretoria where I am involved in research on infant formulas.

I have a special interest in weight loss and managing lifestyle diseases, as well as pediatric and sports nutrition.

A little bit more of my personal life- I prefer being outdoors whenever I can. In the summer I take every opportunity to go Scuba diving and in the winter a visit to Afriski in Lesotho is standard. I also enjoy hiking trips and traveling! I believe that managing stress is one of the most important aspects of a healthy lifestyle. When life gets too busy I play piano to calm me down and entertain my 2 dogs (Their favourite is Mozart, but they will also settle for some modern day classics!)

I strongly believe in balance- and that a balanced person is a healthy person. I especially apply this principle to my work to help people reach optimal health.

I have a lot of yummy recipes, fun exercise ideas and easy weight loss tips… So come and meet me at the Irene Practice!