SA Egg Industry comment on the Good Life

Madeleine de Villiers, a consulting dietitian for the South African Egg Industry, had this to say in response to the Good Life Dietitian’s blog posts on eggs earlier this year.

“We at the SA Egg Industry are delighted that more and more dietitians and other people such as health writers are seeing the light regarding the health benefits of eggs, and are willing to help dispel the myth and spread the good news. I strongly support all the points you have discussed and would like to add a few comments in support of your statements:

1)        Limiting eggs may have negative effects on vulnerable parts of the population: In the current difficult financial climate, eggs can play a useful role as a relatively inexpensive source of nutrition for all, but especially for people on low incomes. Many older people have eliminated eggs from their diet for fear that they may increase their risk of heart disease. Researchers at the University of Connecticut have shown that eating 3 eggs per day does not increase heart disease risk factors in healthy elderly people. Eggs can provide older people with an affordable, easy to prepare, highly nutritious food that is an excellent source of protein as well as a variety of other important nutrients.

2)        Pregnancy:  I would like to add that on top of the important role of choline in fetal brain development, it also plays a role in lifelong memory function. One egg yolk per day can help meet roughly 25-28% of men, women and pregnant and breastfeeding women’s choline requirement. The latest research has also shown that higher choline intakes are related to a reduced breast cancer risk and lower levels of inflammatory markers in the blood.

3)        The nutrient density of eggs makes them a valuable contributor to an overall nutritious diet. One egg has 13 essential vitamins and minerals as well as the 2 antioxidants, lutein and zexanthin, which you have discussed. A study amongst egg vs. non-egg consumers revealed that that the diets of the non-egg consumers were more likely to fall short of vitamins A, E and B₁₂. It has also been shown that less than 10% of the US population achieves the recommended Adequate Intake (AI) for choline, including pregnant women. Adding one egg a day to the diet improves choline intake from 1 in 10 to over half achieving recommended choline AI. These data demonstrate the important role one food, eggs, can play in ensuring nutrient adequacy.”

So it seems that one whole egg per day is safe as part of a healthy diet. It is therefore very clear to us that it is time to put eggs back in their rightful place in the South African diet. 

Exercising to Lower Blood Pressure

As Heart Month comes to an end, biokineticist Nicole Picas writes about how exercise can help in lowering blood pressure, and ultimately lower your risk for heart disease.

Hypertension, more commonly known as high blood pressure, has been nicknamed ‘the silent killer’ because there are no noticeable symptoms, but its presence can be fatal. An individual with hypertension is at an increased risk for renal (kidney) disease, cardiovascular disease and stroke. The table below classifies blood pressure for adults aged 18 years and older.

Category	Systolic BP (mmHg)	Diastolic BP (mmHg)
Optimal	< 120	< 80
Normal	< 130	< 85
High-normal	130-139	85-89
Hypertension      Stage 1      Stage 2      Stage 3	140-159 160-179 180	90-99 100-109 110

Adapted from ACSM’s Exercise Management for Persons with Chronic Diseases and Disabilities, Second Edition, 2003.

Systolic blood pressure refers to the pressure in the blood vessels when the heart is contracting. Diastolic blood pressure refers to the pressure in the blood vessels when the heart is relaxed. Hence, high blood pressure puts undue strain on the heart. ACSM identifies the following risk factors for hypertension: obesity, high sodium intake, smoking and inactivity. All efforts should be made to modify lifestyle first, but medication may be administered immediately when necessary. It is important to note that hypertension generally does not occur in isolation; often other pathologies exist, such as high cholesterol and insulin resistance.

Exercise plays an important role in managing cardiovascular disease and hypertension by improving cardiovascular fitness, increasing circulation and relieving stress. The following exercise guidelines can be used for persons with hypertension:

• Increase aerobic activity (walking, jogging, cycling, rowing, etc.) – try to do at least 30-45 minutes 3-5 times per week
• Avoid heavy weights
• Avoid movements that involve lifting weights above your head
• Remember to breathe throughout exercises – don’t hold your breath!

Remember: check your blood pressure on a regular basis so that preventative measures can be taken before the silent killer strikes!

Visit the Nicole Picas Biokineticist blog for more articles.

A Salt With a Deadly Weapon

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Centuries ago salt was regarded so valuable that slaves would be sold and bought using it as currency. Though a lot may have changed since then, salt continues to play a prominent role in our lives. Salt is added to foods and products to improve on taste and flavour. It increases the shelf life of products by preventing bacterial growth, is used as a preservative (which biltong lovers are most grateful for), enhances sweetness in baked goods, disguises chemical aftertastes in soft drinks, and is found in large amounts in take-aways and pre-packaged foods. 

So, why the huge concern about salt?Most people eat much more salt then is needed. Generally, as salt intake increases so does blood pressure. Because salt holds on to water blood volume is increased this in turn increases blood pressure. This makes your heart have to pump harder. If not controlled, high blood pressure may lead to heart attacks, strokes and kidney disease.

Today we focus on how to reduce salt intake, which is a good idea whether you have high blood pressure or not. Here are the Good Life’s top tips to help you in cutting back on salt in your diet- it is much easier than you may think.

Cut back on salt gradually

Just as your taste buds got used to a lot of salt, they can and will get used to less salt. So you can learn to enjoy less salt. Slowly decrease your salt use. You will soon see that as you use less salt your preference for it will also decrease, and soon enough you will even find foods too salt for you. It may take a few weeks before you get used to it, but eventually you won’t even realise how much salt you cut down on.  Your taste buds will actually adjust quicker than you think, we promise.

Limit the amount of salt you add to food to 1 teaspoon per day

One teaspoon of salt contains 2400mg of sodium. Use little salt during cooking, and use herbs and spices for flavour instead.

Taste your food before adding more salt

Sometimes it is merely out of habit that we add salt to our food, so taste food first as most foods have added salt. It may be a good idea to not put the salt shaker on the table.

Be creative and use herbs and spices to flavour your foods

• Fresh and dried herbs: parsley, thyme, coriander, rosemary, origanum, mixed herbs
• Spices: black pepper, curry, paprika, cumin, cinnamon, cloves, curry and mustard powder
• Bay leaves
• Tabasco
• Lemon rind and lemon juice
• Orange rind and orange juice
• Vinegar
• Garlic
• Ginger

Limit foods that are high in hidden salt. These foods include:    

• Some spices: chicken spice, barbeque spice, celery salt, garlic salt, onion salt, lemon salt, Aromat
• Processed meats: polony, ham, viennas, Russians, sausages, bacon, frankfurters
• Cheese: all cheeses, cheese spread, processed cheese (e.g. Melrose)
• Snacks: chips (e.g. Simba, Niknaks), salty biscuits (e.g. Tuc, salticrax), pretzels, nuts, biltong, popcorn (commercially prepared)
• Breakfast cereals e.g. Rice Krispies, ProNutro
• Take-aways and fast food
• Ready-prepared and frozen meals
• Sandwich spreads: marmite, Bovril, fish paste
• Stock: cubes and powder
• Atjar
• Tinned, cured and smoked meats and fish
• Packet and tinned soups, sauces and gravy
• Vegetables: canned vegetables, pickles, sauerkraut, olives (in brine)
• Some sauces and condiments: Worcestershire, soya sauce, barbeque sauce, pre-prepared salad dressings

Learn to read food labels

Salt is a source of sodium. Look out for words such as salt and sodium (which may be also referred to by the elemental term Na). Other words to look out for include sodium bicarbonate (baking soda), MSG (monosodium glutamate), sodium ascorbate, sodium propionate, sodium sulphate, sodium nitrate (and nitrite), and sodium caseinate.

Choose low-salt and salt-free options

These days the supermarket shelves are packed with healthier alternatives to our favourite foods. Chose food products with terms such as low salt, low sodium, reduced salt, reduced sodium, salt free, etc.

Eat plenty of fresh fruits and vegetables

Fruits and vegetables are naturally low in salt, so increase your intake of fresh fruits (2 per day) and vegetables (4-5 portions per day).

Interesting people have different sensitivities to salt. Some people are more sensitive to the effects of salt and these are the people that have a remarkable drop in blood pressure when they cut back on salt in their diet. However, there are people who, no matter how little salt they eat, continue to have high blood pressure. For these people, look out for next week’s post on other dietary and lifestyle strategies to manage hypertension.

Introduce fruits the easy way

Why bananas are great

Bananas are convenient and nutritious as a baby food! We thought of giving you some easy ideas with this fruit to introduce your baby. This fruit is so easy to prepare and to digest for your young one. Bananas are in season all year round so keep them around. However, it differs from baby to baby- so be careful on introduction and watch out for any adverse effects.

Ideas with this easy fruit:

-       Simply peel a ripe banana and mash it for a fast and convenient food

-       Add some formula or breast-milk to make the taste more familiar to the baby

-       As your baby gets older, the mashing can get less as your baby can get rougher textures

-       Pieces of banana can be rolled in baby cereal or crushed baby biscuits to make it more appealing and easy to grab

-       Freeze ripe bananas if you cannot use all at once. Peel them, cut them and freeze them in plastic containers

-       Make Banana Custard with some home made custard with mashed banana added

-       Add a drop or two of lemon or orange juice to prevent the banana from turning brown

How can I incorporate it into food?

-       Stir mashed banana into infant cereal that your baby is already used to such as porridge, oats or other products

-       Mash banana together with any other fruit or vegetables such as soft cooked apple, pear, melon, sweet potato, pumpkin and so much more

-       Just as you make a smoothie with different fruits, add banana, now you drink half and let your baby enjoy the rest with a spoon

BANANA RECIPES

These recipes was obtained from homemade-baby-food-recipes.com where you can find lots of yummy recipes for your baby.

Banana Rice Pudding for your Baby

1C cooked brown rice
½ cup milk warm milk (use infant formula or even breast milk)
pinch cinnamon
pinch nutmeg
drop of vanilla essence
1 tbsp raisins, soaked in warm water or apple juice to soften them
1 small, ripe banana (sliced)

Chuck it all in the food processor and blend to a smooth consistency

 

Popsicles for Summer (the family might just love these too!)

½ cup berry juice

1 cup natural or vanilla yoghurt

½ cup fresh berries such as strawberries

1 medium banana, slices

Again, put everything in the food processor and blend well. Now freeze them in lolly-moulds that you buy at most stores selling plastic-ware

Freeze and enjoy

11 Tips for Eating Out

The Good Life Dietitians were asked to assist in this article that was recently published on the SHAPE website and we finally share the full article with you.


Are you eating out over weekends and feel guilty about your choices every time? all foodies should know how to eat out the smart way, enjoy!

The idea of eating out scares a lot of healthy eaters and people on weight-loss eating plans. Here are ways you can enjoy lunches and brunches and dinners the healthy and guilt-free way.

Whether it’s lunch with the girls or a romantic night out, we often make bad choices or ignore what we are guzzling down. Here are 11 ways you can eat out and stay trim and healthy.

1. Don’t go hungry

Good Life Dietitians suggests you have a healthy snack before you go out for a meal. “This will prevent you from being overly hungry when you arrive at a restaurant, and less tempted to over-order or make poor choices.” So fill up on a piece of fruit and water.

2. Make the reservation

“Offer to make reservations when out with others. Select restaurants that you know have healthy options available. This will help you prevent feeling overwhelmed when faced with a new menu,” recommends the Good Life Dietitians.

3. Downsize

Restaurant meal portions have increased over the years with an emphasis on getting more food for money. The next time you’re out, order a half portion or ask the waiter to pack half your main meal in a “doggie bag” before it’s even brought to the table.

4. Watch the condiments

Ask yourself: Do you really need the extra cheese in your wrap or the creamy pepper sauce over your steak? These extras are loaded with kilojoules and sugar. If you need to have sauce, then use lemon juice, vinegar, black pepper, mustard, salsas and Tabasco sauce.

5. Go for grilled

Anything braised, boiled, grilled or baked are signs of a healthier meal. Avoid all fried, battered or creamy foods. “Remember the smaller the fried food item, the larger the surface area exposed to oil, therefore the more fat is absorbed. That is why chips are higher in fat than burgers,” says dietitian Karen Protheroe-Downie.

6. Avoid high-kilojoule drinks

“Don’t underestimate the amount of energy that drinks may contribute to your diet,” warns the Good Life Dietitians. Fill up on cold water or sparkling water with lemon or mint and stay away from soft drinks and high-sugar alcoholic drinks like cocktails. Think of the kilojoules you can save – even enough to treat yourself to a dessert!

7. Watch that salad

Think ordering a salad will help you cut kilojoules? In many cases you might as well be eating a hamburger. Watch out for creamy dressings and salads containing fried croutons, bacon bits, cheese, or other high fat ingredients, explains the Good Life Dietitians. Rather dress your salad with balsamic vinegar and olive oil.

8. Ask the chef

Don’t be afraid to ask the chef what’s in your food. A good chef will be happy to tell you in detail. Think of questions such as: Does your sushi have mayonnaise or cream cheese? Or are the vegetables grilled?  “Just ask for your sandwich or salad to be made without mayonnaise, salad dressing or margarine,” says Protheroe-Downie. This can be a big kilojoule saver!

9. On the side-line

Side dishes are just as important. According to the Good Life Dietitians, dishes containing mayonnaise should be avoided; this may include traditional coleslaw, creamed spinach and potato salads. Opt for steamed rice, or a baked potato instead of chips, or onion rings.

10. Don’t deny yourself

It’s never easy to watch your gal pals dip into a gooey chocolate fondant, while you sip your water. So allow yourself dessert but share it with a friend or two. Otherwise opt for a low-fat option like some fresh fruit or sorbet.

11. Savour the meal

Dietitian Ria Catsicas, says people who eat slowly and who are aware of their feelings of satisfaction find it easier to exercise portion control than people who eat fast.  If you eat fast you can take in a lot of food but you won’t feel satisfied. So enjoy each moment and savour the aromas of your meal.

Good Life in CLEO magazine

We give some tips for beating exam stress with Brain Food on page 100 of the October issue CLEO magazine

HEART HEALTHY TIP #3

Another Heart Healthy tip to start your day! keep up die Good Living!

Hypertension: The Silent Disease

Hypertension is a condition where blood pressure is too high. Hypertension is often called a silent disease since there may be no signs or symptoms that you have it. A normal blood pressure is 120/80mmHg. This measurement shows the pressure at which the heart is contracting (systolic blood pressure- 120) and relaxing (diastolic blood pressure- 80). A person is diagnosed with hypertension when they have a consistently high blood pressure of above 140/90mmHg.

Symptoms of hypertension may include frequent headaches, impaired vision, and shortness of breath, nose bleeds, chest pain, dizziness, and poor memory. Hypertension almost doubles a person’s risk of heart attack and stroke. If left untreated high blood pressure can also lead to heart and kidney failure, as well as loss of sight.

In last week’s post we focused on one aspect of lowering blood pressure: cutting back on your salt intake. Unfortunately for some though treatment of high blood pressure requires more than just a low salt diet. If you are hypertensive, follow these tips on dietary and lifestyle changes to help lower your blood pressure.

Check your blood pressure on a regular basis

If you have high blood pressure, buy a blood pressure machine (also called a sphygmomanometer) from your local pharmacy or Dischem. Keep a record of your blood pressure. 

If you are overweight, lose weight

Losing weight will naturally help to lower blood pressure. Studies have shown that blood pressure increases with increasing weight. A weight loss of just 5kg has been shown to lower blood pressure. Aim for a desirable body weight at a BMI below 25kg/m².

If you chose to drink alcohol, do so sensibly

A high alcohol intake has been shown to increase blood [pressure. Limit to 2 alcoholic drinks per day for men, and 1 alcoholic drink per day for women and light-weight individuals. One drink is the same as one beer, half a glass of wine, or 30ml of spirits,

Eat plenty of fresh fruits and vegetables

Fruits and vegetables are high in potassium, a mineral which has been found to help lower blood pressure when eaten in large amounts. Oranges, potatoes, tomatoes, pumpkin, squash and avocado are all high in potassium.

Fruits and vegetables are also naturally low in salt, as well as low in calories to help in weight loss. Increase your intake of fresh fruits to 2 portions per day and vegetables to 4-5 portions per day.

Be active

Increase your exercise levels to at least 2-3 times per week for 30-45 minutes. For more on exercising in hypertension, go to http://www.nicolepicasbiokinetics.blogspot.com./

A stressful lifestyle can increase your blood pressure further

Be sure to take time to relax and decrease your stress levels

 

Look for Heat Mark products

The Heart Mark is a guideline for shoppers to instantly identify healthy products on the supermarket shelves. Products approved by the Heart Foundation are lower in cholesterol, lower in saturated fat, lower in salt (less than 450mg per 100g of a product), high in fibre (where applicable), and lower in added sugar. This means that all products with the Heart Mark are the healthier choices.

 

Do you or someone you know have high blood pressure?

Contact us if you would like a consultation with a dietitian: goodlifedietitians@gmail.com

Source

Appel JL et al. Dietary Approaches to Prevent and Treat Hypertension: A Scientific Statement. Hypertension. 2006; 47: 296-308.

Escott-Stump S. Nutrition and diagnosis-related care. Sixth edition. 2008.

Heart Foundation. www.heartfoundation.co.za

Getting started on Solid Foods

Last week the Good Life Dietitians brought you “When to Wean and Why”. The next question you might ask is “HOW”? We give you a few pointers on getting your little one started on solid foods

What is the first step?

Start by giving your infant starch based food such as infant cereal once per day while still maintaining milk feeds for the rest of the day. Remember that a small amount is sufficient, the amount can be increased as your infant gets used to eating. 1-2 teaspoons of cereal once per day will be enough to start with and may be increased to 4 teaspoons once or twice per day

Introduce one food at a time, this way you will be in full control of what your baby takes in and will be able to detect any food that may cause adverse reactions, allergies and intolerances. This means introducing infant cereal for a week or two, depending on how quickly your infant accepts the food, then continue to next food, e.g mashed banana etc. It is generally recommended that a new food is only introduced after about 5 days, but you do not have to rush and should rather follow the comfort and ability of your baby.

Introduce the food until your baby accepts them. Remember that your infant has never eaten solids foods get used to them. After repeated attempts, without force feeding, the child is likely to accept the food. Once he/she is used to one food e.g cereal, introduce another food, such as one teaspoon vegetables in the same meal to slowly introduce the new taste.

Choose a spoon that is small, and has smooth sides like a plastic or plastic/rubber covered spoon.

Which foods should I start with?

Choose foods that are easy to digest and without any strong flavours. The texture should be thick but still soft and semi-liquid

-         Infant cereal – preferably fortified

-         Soft porridges, oats

-         Fruits

-         Vegetables

What should I avoid?

-         Strong flavours such as broccoli, cabbage. Foods which are hard to digest, these will be introduced at a later stage

What if my infant spit out the food?

It may seem that your baby is spitting out the food. This is not because they want to but because of the sucking motion that they know very well. A new feeding technique must now be learnt. Create a calm atmosphere and be prepared to be very patient. Either laughing or getting angry may bring up unwanted effects.

More feeding tips:

-         Hold a tiny spoonful of food at your baby’s lips to have a little taste. With some luck he will like what he tastes and will open up his mouth

-         Putting food on the front of the tongue will be difficult to swallow and be pushed out

-         Big spoonfuls may cause gagging reflexes

From here on your baby is no longer a starter eater. Your infant will become more confident in eating and to try out new tastes and textures. Do not be scared to try a new food- the sky is the limit.

Keep your eye on Mommy-Mondays for more information as your baby grows to be a more confident and mature eater

Do you have the October Issue of SHAPE?

Make sure you read the 7-day-Meal Plan by die Good Life Dietitians on page 82 to drop the winter weight!

5 of the Best Breads - Good Life in SHAPE magazine

Thought all types of bread are evil? In the September Issue of SHAPE the Good Life Dietitians gave some tips on which breads to use and what to put on them.

Watch out for more "5-of-the-best" article by Good Life Dietitians in SHAPE

Enjoy!

Kick-Start your Metabolism

Getting a bit frustrated with exercising and eating right but cannot shift the last few kilos? Here are some tips to rev up your body-machine!

1.     Interval Training

Interval training will take your everyday cardio training routine to a new level. Interval exercise means doing a slow and steady pace for a few minutes and alternating it with high speed, high intensity period. Alternating between the two will burn more fat, increase your stamina and certainly wake up those muscles! Try it on the treadmill or bicycle, switching to a more difficult setting or a steep incline to blast those kilojoules and get your heart pumping

2.     Eat Breakfast

You have heard this one 10 000 times. And we will mention it again- eating breakfast will wake up your body so that it can start burning some energy after a long night of fasting.

3.     Regular Eating

Now that your body is up and running- keep it awake by eating at regular intervals to kick up your metabolism, as your body will constantly be working to burn that food

4.     Thought Cardio is ENOUGH?

Adding weight training builds muscle- and muscle in its turn helps to burn calories and fat fast. More muscle means more burning. You can think that the stronger a machine is, the more fuel it will burn

5.     Switch your routine to rev your Metabolism

Doing the same routine every day for months might leave you bored and your metabolism…well…comfortable.  Change this by changing your routine- try something different altogether or if you are not up for such a big step, change the intensity, amount of reps or simply add a few new exercises or alternative moves to your work out

                                                                                                        

Can you say Hallo Metabolism! Let’s get the body-machine BURNING and make it work for you!