Category Archives: Health

How to exchange Kauai juices and smoothies

Most Discovery Vitality members know by now that you are rewarded with a coffee or juice from Kauai after a good exercise session! But this does not mean that ALL the menu items to choose from are necessarily healthy..

FruitSmoothies

We had a look and simplified some of the items so that you can exchange it on your Jozidiet meal plans.

MENU ITEM

FRUIT

VEGGIES

PROTEIN

FAT

Peanutbutter bomb

2

0

3

1

Alkalizer

3

0

0

0

Vitamin See

2

0

0

0

Tropical greens

2

2

0

0

Seasonal

2

0

0

1

Cayenne Cleanse

3

0

0

0

Low fat protein shake

1

0

3

0

Daily Greens

3

2

0

0

Helper

2

4

0

0

Heart Beet

3

2

0

0

CBC

3

2

0

0

Salsa Juice

3

2

0

0

Be careful of not “undoing” all your hard work in the gym by consuming a high energy drink afterwards! Be conscious of what you eat and drink!

Holiday tips part 3 – Eating out

Eating at restaurants are part of a relaxing holiday… But this doesn’t have to be the weight gain culprit!

T_Eating_Well_While_Eating_Out

Here are a few tips when eating out:

  • Choose the restaurant carefully. Fast food restaurants serve food high in fat and sugar, and this will obviously cause weight gain.
  • Eat something small before going to a restaurant to prevent over-eating due to hunger pangs
  • Decide on how many courses will be eaten so that you can estimate your portions correctly for the meal.
  • When starters are ordered, try to stick to vegetable platters or salads. Avoid the bread rolls and focaccia bread. You will then have a bigger food allowance for your main meal.
  • Order “clean” food. Avoid saucy stews, curries, pastas and other combined meals such as lasagna, bobotie and paella. Sauces contain a lot of sugar and fats that will contribute to unwanted kilojoules.
  • “Clean” food consists, for example, of a piece of protein (fish, meat, chicken) with a side salad or veggies and a starch (rice, potato, butternut). This will make it easy to estimate your correct portion.
  • Always ask for accompanied dressings or sauces on the side so that you can control the amount that will be consumed.
  • Avoid excessive salt
  • Always cut off the visible fat from meat and chicken.
  • Avoid deep fried food items
  • When a meal comes with a side order of chips, replace it because the temptation will be too great to resist once it is in front of you.
  • When it comes to desserts, remember that all desserts contain sugar, butter and refined carbohydrates. If you really want to order a dessert, share with someone and just take a small taste to prevent future cravings.
  • Eat your part of the dessert slowly to enjoy it
  • Rather order a coffee or herbal tea after your meal.
  • Drink lots of water throughout the meal and avoid or limit alcoholic beverages.

Happy eating! :)

Holiday tips part 1 – Road trip

Planning a road trip this holiday?? No need to worry, we have you covered!

Image-1

The most important thing on a road trip is the picnic basket with roadside snacks!

When packing a picnic basket, ensure:

  • Lots of water
  • Coffee/Tea in a flask with a few healthy rusks (as a breakfast)
  • Fresh and dried fruit – consider berries, pineapple ect.
  • Unsalted nuts (avoid macadamia nuts)
  • Proper lunch food to avoid unhealthy take-aways. Consider a whole-wheat sandwich, chicken and vegetable wrap, chicken skewers with baby vegetables (rosa tomatoes, baby corn, sugar snap peas, carrot balls etc)
  • Consider using guacamole and cottage cheese as a dip
  • Provitas / Rice cakes
  • Lean biltong
  • Slimmers choice chips (Woolies)
  • Sparkle sucking sweets (will prevent over indulging)

 

Things to avoid in your picnic basket:

  • Sugary drinks – including fruit juices
  • Sweets, biscuits and chocolates
  • Muffins (unless homemade bran)
  • Chips and crackers
  • High fat cheeses
  • Road side take aways
  • Ice cream

The items in the “allowed” list will satisfy hunger without contributing excessive energy. It will keep the blood sugar levels stable and prevent irritation and sudden tiredness.

Then items in the “avoid” list will typically cause sugar spikes and drops, weight gain, uncomfortable bloating and unsatisfied hunger.

Meet our new Dietician – Giana de Sousa!

Slide1

 

I completed my B.Dietetics degree with distinction through the University of Pretoria in 2014, during which I did my internship training at Eersterust Clinic, Sizwe Hospital of Tropical Diseases, and Baragwanath Hospital. I then went on to complete my community service year as a clinical dietitian at Tambo Memorial Hospital in 2015.

During my internship and community service year I gained valuable experience working in the intensive care unit, general surgical, pediatric, and medical wards, and various outpatient clinics. Additionally, I successfully organized and coordinated Health Awareness Days and took part in foodservice management and staff training.

I was recently elected as a council member for the South African Society of Enteral and Parenteral Nutrition (SASPEN) and have a passion for therapeutic nutrition and clinical dietetics with a primary interest in critical care and surgical nutrition support. I am also a member of the Golden Key Honours Society and the Association for Dietetics in South Africa (ADSA).

 

Now to give you a bit of a background of how my journey with dietetics began… I originally enrolled at the University of Pretoria to study Veterinary Science in 2010, when about half way through my first year my brother who was 24, was diagnosed with cancer. As expected, my family interrogated the oncologists and scrutinized every possible cause of the disease. During our research, I was astounded to learn the significant role that diet plays in overall health and disease prevention, as well as the dietary management of various disease conditions and how this can drastically improve a person’s quality of life. My brother survived his battle with cancer and since then has adopted a much healthier diet and lifestyle.   Although I am aware that there are many other risk factors that lead to cancer – the dietary aspects have always fascinated me the most!

On a lighter note! My family and cultural heritage have also played a major role in my obsession with food and nutrition. I grew up in a Mediterranean household with a Portuguese father and Italian mother, where food has always been closely associated with festivities, celebrations, and absolutely any occasion to be honest. Growing up in my house I can say, with much conviction, that the kitchen truly is the heart of the home.

 

Overall, I am a highly dedicated person, who cherishes the values of honesty, loyalty, integrity and respect to all. I have a passion for lifelong learning and strongly believe that there is something to be learnt from each and every person we encounter. I love to make a meaningful difference in people’s lives and dietetics is my platform to do so.

 

Year-end functions

Silly season has started and we have decided to give you 7 tips to survive your Year-end function!

26399278EndofyearParty

1)   Don’t starve yourself throughout the day – you will land up being too hungry and overeat completely at the function. Rather eat nutritious low-calorie meals throughout the day and consume a normal portion of food at the party.

2)   Leave your starches out for the day and swop them for alcoholic / sugary drinks. Not the best thing to do – but definitely a compromise!

3)   Consume something just before you leave for the function so that you won’t be tempted by canapés Consider a boiled egg or yoghurt portion – just don’t go on an empty stomach!

4)   If 3 courses are served, consume the full starter (they normally are veggie based), ½ main course and just taste the dessert.

5)   Replace your dessert for a cup of coffee / tea. If cappuccinos are your weakness, remember to ask for it skinny!

6)   Drink water in between your alcoholic / sugary drinks. Sparkling water will bloat you slightly and reduce your appetite.

7)   Stay active! Whether walking around when socializing or dancing the night away… Just don’t sit on your chair the whole night – burn some energy!

 

A typical day when you have an end-year-function may look something like this:

 

Breakfast – 2 eggs + tomato and mushroom

Snack – Fruit

Lunch – Big mixed salad + ½ Avo + 30g Lean biltong

Just before you leave for the function – Yoghurt portion

Function – Full starter, ½ main, 1tsp dessert and a skinny cappuccino

 

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!

 

Pea and Mint soup

PEA AND MINT SOUP

Makes 4 portions| Hands-On Time: 20m| Cook time: 25min

Mint-pea-soupIngredients

1 bunch spring onions – chopped

160g potato – diced

1 garlic clove – crushed

850ml vegetable stock

250g shelled peas

20g fresh mint – chopped

2ml caster sugar

15ml lemon juice

70ml plain low fat yoghurt.

METHOD

1. Place spring onions, potato, garlic and stock into a large saucepan and bring to a boil

2. Simmer for 15minutes until potato is very soft.

3. Add the peas to the soup base and simmer for 5 minutes.

4. Stir in the lemon, mint and sugar and cool slightly.

5. Use a liquidizer and whizz until smooth

6. Stir in 50ml of the plain yoghurt, season with salt and pepper.

7. Serve with an extra drop of plain yoghurt.

 

1 Serving = 1½ Starch + 1 Veg

 

 

One pot Chicken Dish

Serves 6 | Hands-On Time: 30min| Cooking time: 60min

one_pot_chicken_300

Ingredients

6 Chicken breasts (120g each)

300g Carrots (sliced about 5mm thick)

60g Celery (sliced)

200g Onion (thinly sliced)

50g Garlic (fresh bulb)

3 Bay leaves

150ml White wine

240g Potatoes (sliced 10mm thick)

200g Spring onions (chopped)

60ml Herbs (chives, mint, parsley, rocket)

Salt and Pepper

METHOD

1. Preheat oven to 180’C

2. Seal chicken breasts in non-stick frying pan, add salt and pepper.

3. Transfer to a roasting dish and add potatoes, carrots, celery, onion, garlic and bay leaves.

4. Add wine and 600ml hot water to the dish.

5. Cover the dish and place in oven for 30 minutes.

6. Remove the foil and cook uncovered for 15 minutes.

7. Lay the spring onions on top of the meat and cook for another 15 minutes.

8. Sprinkle with freshly cut herbs and coarse salt and pepper.

9. Serve hot in warmed bowls.

1 Serving = 4 Protein + ½ Starch + 2 Veggies

Peptic Ulcers

What are peptic ulcers and how do I manage it?

ulcer

An ulcer is a sore open wound in the stomach or small intestine lining.

The main causes of peptic ulcers include:

  • Stress
  • Medicine
  • Infections
  • Smoking
  • Inflammation of the stomach lining.

Signs and symptoms s of ulcers include:

  • Burning abdominal pain
  • Nausea
  • Vomiting
  • Blood in vomit / bowl movements

Some ulcers need surgical attention, however, many can be treated with a good diet.

  • Eat small frequent meals throughout the day to prevent an overload of food at one time.
  • Avoid the foods that cause a spike in the pain (tomatoes, citrus, gas forming veggies).
  • Milk and dairy may sometimes cause a delayed pain response.
  • Avoid strong spices and curries.
  • Avoid smoking.
  • Avoid alcohol and caffeine
  • Eat starchy vegetables to increase soluble fiber intake.
  • In some cases, a probiotic can be considered.