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!

 

Wellness Day Recipes

Available on popular demand! Hereby the tasty recipes used at the Tsogo Sun Wellness Day on the 23rd of September!

 

Carrot and Pecan Snack

Makes 30 snacks| Hands-On Time: 20min| Baking time: 22min

Ingredients

250g Snowflake easy-mix bran
150g Raw oats
200g Raw carrots – grated
150g Green apples – grated with skin
60g Pecan nuts – roughly chopped
60g Seedless raisins
375ml Low fat milk
60ml Canola oil
2 Eggs

Method

  1. Preheat the oven to 180 °C.
  2. Grease 2 muffin pans and set aside (use spray and cook).
  3. Beat the eggs, milk and oil until well mixed.
  4. Combine the rest of the ingredients in a large mixing bowl and add the egg mixture.
  5. Mix everything with a spoon until just combined (Do not over mix).
  6. Let the mixture stand for 5 minutes to allow the Oats to absorb some moisture.
  7. Scoop one heaped tablespoon in to each of the muffin holes (They might not be filled all the way to the top, but that is fine).
  8. Bake in the oven for 22 minutes. Remove and let it cool down for 15 minutes before carefully loosening with a knife and removing from the pan.

2 Small snacks = 1 starch + 2 veggies

 

Tuna Bites

Makes 10 bites| Hands-On Time: 20min| Baking time: 20min

Ingredients

2 tins Tuna in brine – drained
110g Onion – finely diced
50g Cheddar cheese – grated
120g Basmati rice – cooked
2 Large eggs
200ml Low fat milk

Method

  1. Preheat the oven to 180 °C.
  2. Grease a muffin pans and set aside (use spray and cook).
  3. Beat the eggs and milk until well mixed.
  4. Combine the rest of the ingredients in a large mixing bowl and add the egg mixture.
  5. Mix everything with a spoon until combined.
  6. Scoop the mixture into the greased muffin 10 (divide between 10 holes)
  7. Bake in the oven for 20 minutes. Remove and let it cool slightly before removing from the pan.
  8. Serve with a fresh salad or steamed veggies.

 2 Tuna bites = 2 proteins + 2 veggies

Enjoy!

 

Chocolate Mousse Recipe

This recipe is an excellent lower calorie alternative to your traditional chocolate mousse but just as delicious!

olive_oil_chocolate_mousse1

Makes 4 servings| Hands-On Time: 20min| Overnight chilling – optional

Ingredients

85g Dark chocolate

15ml Cocoa powder

3ml Vanilla extract

2 Egg whites

15ml Xylitol granules

50g Greek yoghurt

Raspberries (optional)

Method

  1. Chop the chocolate very finely and put it into a large bowl that will fit over a pan of simmering water. Mix the cocoa, coffee and vanilla with 2 tbsp cold water, and pour over the chocolate. Place the bowl over the gently simmering water, give it all a stir, then remove from the heat. Leave with the bowl of chocolate still over the water, stirring occasionally to check when melted.
  2. Stir the melted chocolate, it will be quite thick. Stir in 2 tbsp boiling water and the chocolate will immediately thin down and become silky smooth. Leave to cool slightly.
  3. Whisk the egg whites to fairly soft peaks, then whisk in the xylitol until thick and glossy. Beat the yogurt into the cooled chocolate. Fold about one-third of the egg whites into the chocolate mix using a large metal spoon, then very gently fold in the rest of the whites until they are evenly mixed in – being careful not to over-mix or you will lose the volume of the mousse. Spoon into 4 small cups or (125-150ml) ramekins and chill for a couple of hours, or overnight.
  4. Place each mousse on a saucer or small plate. Top with a few raspberries, then dust with a little cocoa powder. Will keep for up to 2 days in the fridge.

1 Serving chocolate mousse = 1 Starch + 1/2 Protein

Banana Muffin Recipe

Makes 15 muffins| Hands-On Time: 20min| Baking time: 20min

IMG_3338

Ingredients

60g Baking margarine

125ml White sugar

125ml Brown sugar (trickle)

4 Bananas – finely mashed

3 Eggs

5ml Vanilla essence

250ml Self raising flour

375ml Jungle oats

3ml Nutmeg

5ml Ginger powder

5ml Cinnamon

3ml Salt

 

Method

1. Cream sugar and butter together with an electric mixer.

2. Add eggs and mashed banana slowly while mixing.

3. Add vanilla essence and stop mixing.

4. Sift all dry ingredients together.

5. Stir into the banana mixture.

6. Scoop into a muffin tin and bake for 20minutes until golden brown.

 

1 Banana muffin = 2 Starch

 

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

Lentil and Rosemary Chicken Recipe

Serves 4 | Hands-On Time: 20min| Cooking time: 60min

recipe-image-legacy-id--513844_11

INGREDIENTS

4 Chicken breasts (150g each)

200g Onion (sliced)

30g Garlic (fresh bulb)

Leaves from 2 sprigs rosemary

120g red lentils (well rinsed)

500ml chicken or veg stock

Salt and Pepper

Flat-leave parsley to finish

 

METHOD

Preheat oven to 180’C

1. Use a flameproof casserole dish and brown onions on medium heat – may add 10ml canola oil

2. Add garlic, rosemary, salt and pepper and cook for 5 minutes.

3. Stir in the lentils ad stock.

4.Season the chicken breasts and place in casserole, bring to a simmer and transfer to the onion to cook for 60minutes.

5. Dish up and finish off with parsley.

6. Serve with tender stem broccoli and asparagus.

Last week of boot camp!

This is the last week’s program!

You have survived 7 weeks of good exercise and should be feeling fitter and better than ever! :) Well done!

Monday (23rd Feb)   – REST

 

Tuesday                     – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Wednesday                – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Thursday                   – REST

 

Friday                         – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Saturday                    – 5km Run / Walk

 

Sunday                       – 30 minutes stretching

success

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.

Boot camp week 7

Get-Fit-Near-your-Destin-home

Monday (16th Feb)   – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Tuesday                     – REST

 

Wednesday                – 5km Run / Walk

 

Thursday                   – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

 

Friday                         – REST

 

Saturday                    – 5km Run / Walk

 

Sunday                       – 500 Jumping rope jumps (divide them into 5 sets)

- 150 Sit-ups (divide into 5 sets)

- 75 squats (divide into 5 sets)

- 35 push-ups (divide into 5 sets)

Monday (23rd Feb)   – REST

GOOD LUCK!