Breastfeeding Picnic: 3 September 2011

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The Good Life Dietitians are huge supporters of breastfeeding, and in a continued effort to raise awareness of the health benefits of breastfeeding a young child, we help the Gauteng Breastfeeding Forum in promoting there stance that breastfeeding really is just a walk in the park.

The Gauteng Breastfeeding Forum is hosting a Spring Day Family Picnic at the Johannesburg Botanical Gardens in Emmarentia. Bring your family and friends along and join in for a fun day out in the sun.

 

Date Saturday, 3 September 2011

Venue Johannesburg Botanical Gardens, North Entrance, Olifants Road, Emmarentia

Time 11am to 3pm

Cost Free

RSVP leigh@dataminders.co.za/ 084 506 7447

Sugar-Free-Baking?

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A Cake without sugar? Is that even possible? For many this is the way it has to be,
possible or impossible. Whether you are diabetic or simply trying to reduce refined sugars in your diet, be sure that it is very possible with new types of products available on the market.

The Good Life Dietitians took a closer look at 2 products that claims to be close to sugar and that may be used in any recipe calling for sugar.

1. Huletts Sugalite is a low GI, reduced kilojoule sweetener for replacing sugar in home baking. Not only does is replace the sweet taste but also the functionality of sugar on a gram for gram basis in baking. It ensures a golden brown colour, good crumb structure, soft mouth feel and no bitter aftertaste, or so they claim.

SUGAlite is the health-conscious consumer's answer to baked goods that are just as tasty as if made with regular sugar, yet low in kilojoules and with a low GI rating. SUGAlite is endorsed by the GI Foundation and the Diabetic Association of South Africa, making it perfectly suitable for diabetics and slimmers alike.
There are no health hazards linked to using SUGAlite, however, because SUGAlite behaves like fibre in the body, excessive consumption may cause gastric discomfort.


In addition to being low GI, SUGAlite:- contains 1/3 of the kilojoules of ordinary sugar and
- reduces the fat in most recipes
- functions as browner and a good crumb texture
- no bitter aftertaste
- more GI lowering than Fructose



Now, how do I use it?

- Replace the sugar in the recipe on a gram for gram basis

- Omit or greatly reduce the fat. (In the case of biscuits and pastry, you can remove up to 2/3 of the fat!)

- Add SUGAlite to your dry ingredients and carry out the recipe in the normal way.

- SUGAlite can be added to a dry mix in the same way that you would normally add sugar. If a recipe calls for creaming magarine with sugar, you can do this with SUGAlite

Handling of SugaLite

- SUGAlite therefore needs to be stored in a cool dry place in a sealed container or bag.

- SUGAlite should always be added to dry ingredients and mixed well first before any liquids are added.

- If SUGAlite is being added to egg whites, they should be beaten until stiff and the SUGAlite carefully folded in.

- Egg yolks must be placed over a warm water bath and beaten. SUGAlite must be dissolved by adding carefully and slowly while continually beating yolks. Other emulsifying agents such as lecithin and polyglycerol esters may be used in egg-free recipes.



Sounds to good to be true? Get some recipes and try it out for yourself!



2. Canderel Yellow
Canderel Yellow is a great tasting low calorie sweetener that's made with sucralose. Canderel Yellow Granules have been formulated with a special blend of ingredients for superior cooking and baking and can be used to replace sugar without compromising on taste.





How to use it:

- This time, replace the sugar volume-wise, not per gram

- 1tbsp sugar = 1 tbsp Canderel Yelloe

- 1t sugar = 20 Cal; 1t Canderel Yellow = 2 calories



Handling:
- It comes in a handy large bow with easy to pour spout


More Tips for Canderel Yellow:

- Use to dust your cake instead of using icing sugar, so you get the same effect but with less calories!

- Try adding a couple of teaspoons of baking powder to your cake recipe to get extra rise out of your cakes!

- For a lower calorie filling for your sandwich cake, mix a tsp of Canderel Yellow Granules into a 200g carton of crème fraiche to sweeten it. A great alternative to cream.



For more recipes, visit the Canderel Kitchen



Whether it is you, or someone you know, we hope you try these recipes! If you have ever baked sugar-free, let us know how YOU did it!

Staying Fab with Colour Blocking

We all get bored with the same combinations time after time. Now it is time to think out of the box. As the old saying goes: “a change is as good as a holiday” just what we need after a dragging winter.

Colour blocking brings a splash of fabulosity to your outfits. But can anyone pull it off? Here are some tips to follow this trend:

-          Use two or more blocks of colour in the same outfit to create some fun. The more colours, the more daring you are! Just make sure you still look well put together, especially when trying this new look for work.

-          Keep the silhouette simple when adding lots of colour. This will keep you looking stylish. An over the top silhouette and too much detail will not go down well with all the colours.

-          Go for neutral or softer colours if you are still getting used to wild colours, as colour blocking is not restricted to loud colours only. Black and white looks great in this look too.

-      If you have something to hide like bigger hips, make sure the colour in that region is darker. Try a dark or black bottom half and a light or bright top half, to draw the attention to where you want it and away from your hips. Same rule applies if you have a bigger bust, keep the bust area dark and simple, and draw the eye to other regions with brighter colours.

-          Create an illusion with interesting shapes on the dress. This might be very handy for those with a boyish figure to create some voluptuous curves in all the right places.  Girls who want to look slimmer can choose an outfit with shapes (such as the left dress on the picture) to draw the eye to a slim line down the centre of the body. Choose smart and ask a friend’s opinion before buying.

                       

-          Do not restrict the trend. This look can be worn at every occasion by simply rethinking the colours and the style of the garment to suit the occasion. Even try it out in the gym or during training to be super fashion forward, everywhere you go!

Have fun with this new trend. There is a colour blocking style to suit every fabulous girl!

The Sweet Truth on Sweeteners

Canderel. Equal. Sweetex. It is unlikely that you have not seen one of these products on the supermarket shelves. But despite it’s wide use the topic of sweeteners is confusing. Time to dish the sweet tooth (sorry… truth!) on sweeteners.

An artificial sweetener is any sweetener that is used instead of normal table sugar. The benefit of artificial sweeteners is that it adds sweetness to a meal yet without the added kilojoules to the diet.  Sweeteners can offer consumers a way to enjoy the taste of sweetness with little or no energy and rise in blood sugar levels (also called the glycemic response).  This is particularly useful in weight control and as part of the diabetic diet, as well as in dental health.

In the United States, 9 out of 10 people report buying or using sweeteners and low-calorie products. With increased interest in health and well-being sweetener use has also increased in Europe in recent years. In our own (very scientific) Good Life poll, 3 out of 10 readers reported using a sweetener or low-calorie sweetener product in their diet. In response scientists have responded to consumer demand by developing, researching, and producing an ever increasing number of sweetener options, with supermarkets offering a wide range of choice in sweeteners. However this increase has also led to great concern about the effects of sweetener intake on health, with focus shifting from diabetes in the 1960s, to hyperactivity and behavior issues in children in the 1990s, and to the cause of obesity in the 2000s.

 

 

Nutritive vs. non-nutrititive sweeteners

Sweeteners can be divided into two groups: nutritive and non-nutritive sweeteners.

1. Nutritive sweeteners (e.g. fructose, sucrose, glucose, xylitol, etc) provide a sweet taste and are also a source of energy.
2. Non-nutritive sweeteners (e.g. aspartame, acesulfame-K, etc) are sweet without energy. Because they are so sweet, non-nutritive sweeteners sweeten with little volume and thus contain insignificant amounts of energy. The five nonnutritive sweeteners that have been approved by the FDA (Food and Drug Administration) are acesulfame-K, aspartame, neotame, saccharin, sucralose.

There is little direct scientific evidence showing negative long-term effects of both types of sweeteners on overall health. Each sweetener approved has undergone rigorous scrutiny and been shown to be safe as part of a healthy diet. Nutritive sweeteners are generally recognized as safe by the FDA yet there is concern about large volume of nutritive sweetener intakes.

Sweeteners (nutritive and non-nutritive) approved by the FDA

	Sweetener	Energy (kcal/g)	Comments
Nutritive Sweeteners	Sorbitol	2.6	50-70x sweeter than sugar May experience a laxative effect when consuming more than 50g
	Mannitol	1.6	50-70x sweeter than sugar May experience a laxative effect when consuming more than 20g
	Xylitol	2.4	As sweet as sugar
Non-nutritive Sweeteners	Saccharin e.g. Sweetex	0	200-700x sweeter than sugar Non-carcinogenic No GI response
	Aspartame e.g. Canderel, Equal, NutraSweet	4	160-220x sweeter than sugar Non-carcinogenic Limited GI response
	Acesulfame-K e.g. Sunnet, Sweet One	0	200x sweeter than sugar Non-carcinogenic No GI response
	Sucralose e.g. Canderel yellow, Splenda	0	600x sweeter than sugar Non-carcinogenic No GI response
	Neotame	0	8 000x sweeter than sugar Non-carcinogenic No GI response

GI= glycemic index

Source

Position of the American Dietetic Association: Use of Nutritive and Nonnutritive Sweeteners. J Am Diet Assoc. 2004; 104:255-275.

Eating Smart

It is very easy for your child’s good nutrition to fall to the bottom of the priority list during stressful exam times. However, the healthier your child’s diet the better they can fuel their brains to study better. Here are the Good Life Dietitians’ top 10 tips to help you help your child eat smarter.

1.    Eat plenty of fruits and vegetables

The increased intake of fruit and vegetables has been found to have a positive effect on brain health and functioning, and enhances memory and learning.

2.    Chose low GI foods

Chose low GI foods to keep energy levels and thus concentration stable. Low GI foods are foods that when eaten are broken down slowly and steadily absorbed into the blood stream, whereas high GI foods are absorbed very quickly. High GI foods may be comforting now, but will leave your child with spikes and falls in energy levels, resulting in ineffective learning. Choosing low GI foods will help prevent energy these spikes and lows. Choose low GI foods such as whole-grain breads, seed loaf, fruits, vegetables, lentils, beans, and brown rice, instead of refined sugary starches such as sugar, white bread, white rice, and so on. When blood sugar levels are stable, your child will not get tired and will be less easily distracted.

3.    Eat breakfast

Our mother’s are right- breakfast is the most important meal of the day. This keeps the body fueled from the beginning of the day to avoid sugary food cravings. Coffee and white toast is out! Instead, try wholesome cereals like All-bran, oats, ProNutro, or whole-grain breads with peanut butter and a glass of orange juice or milk. Try to include a small amount of protein and fat at breakfast meals to sustain energy levels.

4.    Eat small, frequent meals and snacks

Rather provide your child with five smaller meals spread throughout the day than three larger main meals as big meals may leave them feeling sluggish. Instead, encourage eating at regular intervals to keep energy levels stable thereby preventing that sluggish feeling. Regular smaller meals will keep energy levels up and also curb eating of unhealthy snacks.

 

5.    Ditch the sugar

Cut down on high sugar foods. High sugar foods like chocolates, sweets, muffins and cakes are high GI, meaning that as quickly as they give you energy, they leave you feeling sluggish and tired.

Instead of offering chocolates and sweets, why not try some fruits? Fruits rank high among the best foods you can eat for your brain. The above-mentioned low GI foods are perfect for snacks, too. When heading for the library pack your child snacks like apples, bananas, carrot sticks, dried fruit, and biltong. Try a slice of wholegrain toast with peanut-butter (add a sliced banana to your toast if you like), a tub of low fat yoghurt with a few pieces of fresh fruit, or vegetable wedges with avocado dip or hummus.

Keeping these snacks handy will prevent your child from reaching for the nearest sugary food. Instead of drinking soft drinks like Coke, Sprite etc, choose a 100% fruit juice, and instead of doughnuts and chips for a snack, give healthier options such as air-popped popcorn.

 

6.    Energy drinks

Energy drinks such as Redbull and Play are not recommended. These drinks are high in caffeine, and may leave your child feeling jittery. If you chose to offer coffee, make sure no more than 3 cups per day. If your child would like a hot drink, chose Rooibos, green tea or herbal teas as an alternative to coffee.

7.    Omega-3

Omegas 3s are very important for growth and development of brain function. Foods that are high in omega-3 are oily fish such as salmon, sardines, pilchards and tuna. Other sources include nuts, vegetable oils such as soybean, canola, rapeseed oil, flaxseed and flaxseed oil, soybeans, pumpkin seeds, walnuts and walnut oil. For a good omega-3 intake, aim for 2 to 3 servings of oily fish per week.

 

8.    Iron

Iron is an important mineral in maintaining the physical and mental energy necessary to study well. Foods high in iron include red meat such as beef, lamb, pork, mutton, and veal, organ meats such as liver and kidney, chicken, fish and egg yolk, and in smaller amounts dried beans, peas, lentils, dark green leafy vegetables (spinach, cabbage), and whole-grain/ whole-wheat foods (bread, pasta, All-bran, oats)

At the same time as you eat an iron-rich food, eat a food with vitamin C, such as orange and orange juice, naartjies, kiwi, guava, tomatoes, broccoli, and green peppers. For example, eat eggs for breakfast with a glass of orange juice, liver with broccoli for lunch, and red meat with tomato stew for dinner.

 

9.    Stay well hydrated

Drinking lots of water will help to detoxify your body and prevent a dehydrated body and brain.  Even a very mild dehydration will affect your child’s concentration levels. It is recommended that we drink 8 glasses of water per day. Chose fluids well though- water, milk, 100% fruit juice are better options over coffee. With the hot summer months approaching during end-of-year exam time, it is especially important to remain well hydrated. Send your child to school with a bottle of water that they can fill up on throughout the day.

 10.  Get physical

Exercise will do wonders for studying. Getting outdoors and breaking a sweat will decrease your stress levels and focus your child’s attention for improved learning.

Are you keeping up?

What happened over the last 2 weeks on the Good Life Blog? Here is your chance to catch up on what went down:

- Healthy Life helped you to stay trim while working from home

- Mommy Life reported on Food allergies in children and specifically, Egg Allergies.

- Fit Life had a great Reader Interview with a half marathon finisher and also reported on what exactly it is that a biokineticist can help you with.

- Yummy Life gave you some recipes, including egg-free recipes and a healthy choc & banana muffin recipe.

- Good Life Media brought you Good Life Dietitian articles on the LEEF, SHAPE and All4Women
websites.

- And the Fab Life will help you to choose the perfect dress for your figure.


Have a wonderful weekend!

Looking forward to a brand new week with all our readers Living the Good Life!

Healthy Choc & Banana Muffins

Chocolate and healthy in one sentence too good to be true? Not this time. These muffins are packed full of goodness and I couldn't help myself, just HAD to try them.

Why are they so good for us?


- full of fiber from the wholegrain and beans
- mashed banana, adding more fiber and loads of potassium
- healthy oils in die canola oil and egg
- low in fat


So here goes:


Preheat the oven to 180 degrees.


Ingredients:


400 ml Wholegrain Flour
50 ml Cacao
1.5 t Baking powder
3 ml Bicarbonate of soda
125 ml Brown sugar
1 tin Butter beans, drained, rinsed
1 c Mashed banana
80 ml Canola oil
1 Omega enriched egg
100 ml Fat free milk


1. Mix the flour, cacao, baking powder, bicarbonate of soda and sugar in a mixing bowl


2. Blend the beans until smooth in a blender. Add the mashed banana, canola oil, egg and milk.


3. Now mix the dry and wet ingredients, mix until just blended, do not overmix


4. Spoon into lined muffin pans (as I did below)

Then bake for 20-25 minutes.... and smell the delicious flavours coming out of the oven....


and Voila! Enjoy!

Have a great weekend


Good Life Dietitians

Stay in touch with the GLD

To all our loyal readers, we remind you of ways to stay in touch.

Contact us for queries, questions, comments or to find a dietitian:

Email: goodlifedietitians@gmail.com
Facebook:  LIKE our page to join
Twitter: search for us as: GoodLife_Diet


and sign up your Email on the Good Life Blog to make sure you receive the posts via email

Hope to here from you soon

GLD

Biokinetics and the Good Life

This Fitness Thursday the Good Life Dietitians are proud to announce a new collaboration with biokineticist Nicole Picas. For more on biokinetics, log on to Nicole’s blog:  http://nicolepicasbiokineticist.blogspot.com/

  

Tell us about yourself

I completed my BSc in Mathematics and Human Movement Science at Wits in 2007. I then did my Honours in Biokinetics at UJ in 2008. I completed my internship at the CDE (Centre for Disease and Endocrinology) Biokinetics Centre under Andrew Heilbrunn in 2009, and am still there now.

What is biokinetics?

Biokinetics is the use of exercise and movement as a form of rehabilitation or therapy. A biokineticist, therefore, uses exercise and movement to enhance the wellness and functionality of an individual’s physical state to improve the individual’s quality of life.

Where does biokinetics fit in?

Biokinetics is involved in three main areas– orthopaedic rehabilitation, chronic disease management and corporate wellness.

Orthopaedic rehabilitation: generally, if a person suffers an injury or has surgery (ligament reconstruction, joint replacement, spinal fusion, etc.), the person will see a physiotherapist who will treat the acute injury by reducing pain and inflammation at the site of injury and regaining mobility of the joint. The person then goes to a biokineticist to strengthen the affected muscles, so that the person can return to their daily activities or sporting activities with reduced risk of recurrence. Often, biokinetics is also recommended prior to surgery (prehab), to strengthen appropriate muscles to support the affected area, thus speeding up the post-surgery rehabilitation.

Chronic disease management: exercise is used as a form of medicine to assist in the management of numerous chronic diseases, such as diabetes, multiple sclerosis, heart disease, arthritis and many more. Certain conditions respond to certain types of exercise, so the biokineticist will provide appropriate exercises for certain conditions.

Corporate wellness: in the corporate sector, biokineticists assess individuals who are generally office-bound. Measurements, such as height, weight and blood pressure are taken. A postural analysis, as well as an ergological evaluation, are done to assess weaknesses that may cause back and neck pain, for example, when an individual sits at a desk. Appropriate exercises are then prescribed to strengthen these weak areas and thus reduce pain and discomfort. Risk questionnaires may also be given to assess an individual’s risk for heart disease.

We work very closely with other medical professionals and allied health care professionals, such as orthopaedic and neurosurgeons, neurologists, specialist physicians, chiropractors and physiotherapists.

What does an appointment with a biokineticist involve?

First, a thorough case history is taken to determine what prior injuries or illnesses existed that may have an effect on the current condition. A comprehensive assessment of the individual is done to determine where the weaknesses are that may be causing pain or injury. Appropriate exercises are then prescribed and carefully executed with the correct technique to improve symptoms and eliminate causing factors where possible.

What qualification does a biokineticist have?

A biokinetics qualification is a paramedical degree that consists of a three-year undergraduate degree in Human Movement Science, together with one other major, followed by a one-year honours degree in biokinetics, and finally, one year of internship, where one works at a practice under the supervision of a registered biokineticist.

A biokineticist must be registered with the Health Professions Council of South Africa (HPCSA) in order to practice. The Biokinetics Association of South Africa is the profession’s representative.

In order to remain registered while practicing, a biokineticist must also obtain 60 Continuing Professional Development (CPD) points per 24-month period. This ensures that the profession grows continuously and that all those in the profession remain up to date with new and developing concepts.

Biokinetics is recognised by medical aids and is, therefore, covered by most medical aids.

A FABULOUS DRESS TO SUIT YOUR FIGURE

Summer is just around the corner which means parties, cocktails, weddings, formal functions, brunch with the girls and going out to dinner in super sexy dresses. Very few girls are satisfied with the body that they have been given, even some supermodels who we envy wish they had larger breasts or smaller hips.

Luckily there are some tips and tricks to make the most of what you’ve got to live your Fab Life with. We give you some insight into picking out the best dress when you go shopping for Summer 2012!

If you are...

Short

Short girls should show off their compact build with simple silhouettes and accentuate their petite figure. A complicated design, over-the-top embellishment and detail will overwhelm your figure.

-    Wear a dress that falls just above or just below the knee.

-       A wrap-dress, shirtdress or empire style might do wonders for your petite frame.

-       Choose dresses with vertical details, creating a vertical and taller line such as buttons, seams and piping

-       Choosing a monochromatic style may have a lengthening effect (as seen with the one-colour yellow dress, above)

Tall

If you are tall you can get away with so much.One of the most important things in taller girls is the hemline: a longer hem may look fantastic or try a dress at calf-length which shorter girls cannot wear. Going too short, leave you looking like you are baring too much.

If You Have a Long Waist and Short Legs

You need to create the illusion of a shorter waist and longer legs. To do this, avoid anything that accentuates your natural waist line.

-       Empire dresses, semi-fitted dresses and even something in an A-line will work well.

-       Lead the eyes upward and away from your waist with detailing on the top (as seen in the picture below)

-       Keep the hemlines short: above or on the knee is best to create longer legs

When looking at the girl below, you can see that her natural waistline is not emphasized and all the attention is focused on top!

If You Have a Short Waist and Long Legs

Create the illusion of a longer waist by wearing a dress that has torso lengthening draped neckline, A-line dresses or empire style dresses which hides your natural waistline.

-       Again, remember that detailing on the top will draw any unwanted attention away from your waist.

-       Hemlines to be around or above the knee

Curvy

If you have a curvy figure, you can show it off by choosing a dress that accentuates your waist, such as a belted number or dress with a fitted top and a loose flowy bottoms. A tulip skirt might also emphasize without making you look bigger. Semi-fitted styles will follow your curves without clinging to your body.

-       Wrap dress, shirt dresses and full skirts

-       Remember that something too loose or too tight will make you look bigger

-       Stay away from high necklines, a lower neckline is very flattering to a curvy lady. You can even consider off-shoulder or strapless dresses.

-       Exposing either legs, or cleavage may have a very slimming effect

Full Bust

Having a full bust does not mean that you have to miss out on feminine dresses. Support your breasts with a fitted dress that has straps so that you can show off your amazing figure but still have the opportunity to wear a good supportive bra. A scoop neck may reveal just the right amount of cleavage and a wrap dress’ neckline might also make you feel like a million dollars.

-       Semi fitted shapes that have open necklines and nipped-in waists.

-       Shirtdresses, wrap-dresses and shifts

-       Avoid high neck-lines, boat-necks

-       Avoid full or detailed sleeves, formless dresses, tunics or wide belts. You might just look top-heavy

-       Choose a V-neck, scoop neck or a sweetheart neckline

-       Choose a dress with a simple top. You want to avoid any more attention to your breast-area

-       A flared skirt will create a good balance with your torso

Small Bust

Flaunt what you’ve got with more daring and detailed necklines. Cutout tops and strapless styles may be ideal for you who need minimal support.

-       Empire, fitted-sheath and strapless styles add definition to your bust

-       An A-line, shift or shirtdress may also enhance your shape

-       You can get away with detail, ruching and ruffles on the top, the added bulk will add a fuller effect

-       If a dress has darts or boning that you cannot fill out, stay away!

Pear Shaped

Choose a dress with an A-line bottom and a fitted bodice. Draw the eyes to your top half by embellishments or details. A dress that is darker at the bottom may also flatter you style such as a two-tone dress with a black bottom half. Darker matt colours may also help to create a narrower hip-line

If You Have a Tummy

If you have a bit of a bulge (as most do after the winter) look out for a dress that does not put any emphasis on the waistline such as a shift dress or an empire style dress and dresses with matching jackets or coats.

-       Stay away from anything that is tight around the waist, stiff or even bulky. This will just make you look even bigger instead of hiding the flaws.

-       Monochromatic looks are most flattering

-       Draw eyes to your open neckline to avoid unwanted attention to your waist.

Nothing can look better in a dress than the best version of YOU. Get the Fab-Life by eating well, keeping fit and staying healthy. Your obvious glow is the most flattering no matter what you are wearing