The truth about FATS- made easy ;)

FATS. The Good, the Bad and the Ugly.


When it comes to fats many are confused about the different types of fats and their effects on the body. On the one side we have to eat low fat and from the other side we hear that fats are essential! In general, a low fat diet is advised, but remember, that the type of fat is just as important if not more important than the amount of fat. This article should guide you in getting it spot on.

The Good

Unsaturated fats and essential fatty acids have been linked with cognitive function, memory, eyesight, heart health and much more. Some incorporate it into their daily diet and some choose to take them in supplement form.

Mono-unsaturated fat or MUFA: This type of unsaturated fat not only decreased your bad cholesterol, but also increases your good cholesterol and can be found in plant sources. Remember that his fat will only be beneficial when you replace saturated fats, or animal fats, as discussed later.

Mono-unsaturated fat can be found in canola oil, avocado, olives, olive oil, chicken and eggs.

Poly-unsaturated fat or PUFA: unsaturated fats are the fats where you will also find essential fatty acids such as omega 3 and omega 6. Once again, poly-unsaturated fats do not only decrease bad cholesterol in the blood but also increases good cholesterol.

Polyunsaturated fats can be found in sunflower oil, lean meat cuts, seeds and nuts, such as almonds.

If you are searching specifically for sources of Omega 3 and 6: Mega 3 can be found in oily fish such as tuna or salmon, nuts such as walnuts and canola oil. Omega 6 fatty acids can be found in all the sources of PUFA previously mentioned such as oils and seeds.

The Bad

Saturated fats are mainly found in animal products with the exception of a few plant sources including coconut.

Saturated fats contribute to fat accumulation in the blood and arteries, increasing the risk of heart disease.

Replace saturated fats where needed with healthy fats as mentioned above and decrease the amount of total fat that you take in by avoiding or limiting your intake of greasy food such as red meat with visible fat, processed meats such as polony and sausage, full cream milk, cream, full fat hard cheese, butter, cake, pastries cookies and more.

The Ugly

Trans-fat is considered to be the most dangerous fat. This type of fat forms when fat is overheated or when foods are processed. The reason for the havoc around this oil is because it not only contributes to bad cholesterol in the blood, but actually decreases the good cholesterol in your body.

Read labels to see how much of this fat you are consuming and try to avoid them in food where they frequently occur such as coffee creamers, cookies, chips, butter and meat.

From the food product itself to the cooking method that you use, you should try to eat a lean and low fat diet by choosing low fat products, lean meats, oily fish and healthy plant based fats and by preparing food in a way that used little or no oil to ensure a healthy heart and healthy lifestyle.

5 of the brest breads

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SHAPE magazine- October 2011



Living the { Good Life }

One of our dear friends, a fellow dietitian, recently shot some pictures of the Good Life team for a magazine featuring our blog. Her work is amazing capturing moments beautifully and effortlessly. We are honoured to call this talented photographer a colleague in our profession. Just shows- There might be more to dietitians than you think ;)

Photographer: Inge Casteleijn

Location: BICCS, Waterkloof heights, Pretoria

Inge Casteleijn, we thank you once again for these! we had so much fun

{Contact us for any of her details}

Heard of IBS?

IBS, irritable bowel syndrome is a very common disease in today's day and age. IBS, sometimes known as spastic colon, is a syndrome (group of symptoms) characterised by chronic or recurring abdominal pain or discomfort which is associated with changes in bowel habit.

Most individuals are surprised to learn that they are not alone with the symptoms of IBS. In fact the prevalence of IBS in general population of the western world is very high, affecting 10 – 20% of all individuals at any one time. Symptoms like bouts of diarrhea, constipation, abdominal pain and bloating attack men and women of all races, but tends to be more common in women.

Guidelines in managing your IBS:

- Lead a healthy lifestyle including diet and exercise

- reduce stress

- keep a food diary to see which foods trigger your IBS

- Diet and stress are the two major role players

DIET

Some dietary substances may trigger attacks and the type of food which causes symptoms varies with individual.

Common triggers:

• Lactose (in dairy products)

• Sugar substitutes – Sorbitol , mannitol

• Saturated fat – mainly animal fat

• Coffee

• Medications

• Alcohol

• Gasforming vegetables eg – beans, cucumber


It is important to try and start identifying these triggers and one of the most useful ways to do this is by keeping a dairy, and how you felt after the meal

• Dietary management involves a high fibre (high fiber but low roughage, meaning high in soluble fiber) diet and exclusion of stimulants. The food which may trigger IBS vary for each individual. Dairy, choclates, eggs, coffee and wheat has been cited as triggers
• If you suffer from lactose intolerance restrict the intake of milk (soy and cow), rather use yogurt (lactose converted into lactic acid) or EasyGest Milk
•  Keep a 7 day record to identify trigger foods
•  High fibre (both water soluble and water insoluble) diets are widely accepted in treating IBS, especially for patients suffering from constipation. Fibre can cause bloating and distension, disapearing after 2 – 3 weeks, but may be necessiry to avoid or reduce quantity of fibre.

 To increase fibre

 

- include ¼ - ½ cup Oatbran daily – in soups,cereals,casseroles

- increase consumption of porridge ( Oats)

- increase vegetable and fruit intake, try to avoid skins and pips

- increase water intake to 2 litres a day, with and between meals

 

The role of soluble fibre in the diet

 

1. It softens the stool, helps to prevent constipation

2. It increase the residue that move through the colon, holds fluid back while it goes through the colon. It gives the colon more soft material and the colon doesn’t have to work that hard.

3. Contains less Kj and more volume, one needs more chewing. Prevent overconsumption of fatty foods – leads to overweight

4. Increase the bacteria count in the colon, which protect the colon against the absorption of tocsic substances

5. Has better glucose control in diabetetic patients

6. Pectin, in fruit, oats, soya and dried beans, helps to decrease cholesterol levels.

 

STRESS

 

Emotional stress has been linked to gastrointestinal symptoms, as there is a communication between emotional centres in the brain and the gut.

However diet and stress are two areas which you are able to modify or change by taking a closer look at youre lifestyle and seeing how to avoid triggers which may be linked to youre IBS symptoms.

These are just some GENERAL guidelines in managing this common disease. It is very important to manage this disease with the help of your doctor and dietitian for optimal results

Managing an upset tummy

Summer time brings bugs in abundance. Heat and moisture is the ideal environment for germs to grow and make your baby or child sick, even for a few days. Here are some tips on managing your child's upset stomach



Toddlers diarrhoea is basic the same as chronic diarrhoea, causes can be by high intake of sugar, milk and fatty foods or an imbalance of the intestinal flora.

The following dietary guidelines must be supplemented with a probiotic flora, which are usually defined as: “ Live microorganisms, indigenous to the human intestinal tract, which when consumed in adequate quantities improve the intestinal microbial balance and positively affect the functioning of the human intestinal tract and general health” Examples of probiotics are Kiddie forte, Probiflora Paed, Creche Guard, Reuteri straws or chew tablets or Reuteri drops

General rules in Diarrhoea lasting more than 1 day:

1. Give 6 smaller, more frequent meals through the day instead of 3 big meals
2. Never keep children away from any food to try and prevent diarrhoea. Regular intake of small portions of foods helps to protect the digestive system.
3. Never force children to eat a meal if they do not feel like eating, rather give smaller healthy snacks.
4. Avoid foods and drinks with a high sugar content, like sweets, puddings, cold drink ( fizzy and mixed with water), jam. Diet too high in sugar can worsen the diarrhoea. Restrict sugar intake to max 2 – 3 tsp daily.
5. Restrict the intake of fresh fruit, fruit juices and dried fruit to 1 fruit or ½ cup unsweetened fruit juice ( Liqui fruit) diluted with purified water on a 1:1 basis. Fruits allowed are: grated apple with no skin and allowed to get a bit brown.
6. The digestive tract cannot digest milk and milk products with diarrhoea, follow the following guidelines for a lactose free diet:

·       Use soya milk, soya cheese ( Woolworths)

·       After diarrhoea, small quantities milk can be introduced again

·       If milk is allowed ( by Dr/ dietician), it needs to be given with solid foods, to reduce the stress on the digestive system

·       Low fat yogurt ( smooth) is allowed, because the lactose is already broken down to its acid form

·       Lactose free formula milk is available: AL 110, S26 LF, Nestle alfare or NAN pelargon, Isomil, Infasoy or for children older than 1 year: Paediasure or Nutren Junior which are also Lactose Free.

7. Sometimes the digestion and absorption of gluten ( the protein in wheat) can be disturbed. The intake of gluten needs to be restricted. Gluten is present in most wheat products and also in rye products and less in oats products. Foods like potatoes ( no skins) overcooked rice and sweet potato (no skins) are allowed. Include oats porridge or Jungle oat bran on a weekly basis ( good soluble fibre).

8. Gas forming vegetables must be avoided, that includes: cabbage family, onions, green beans, cucumber, lettuce. Veggies allowed: pumpkin, gem squash, baby marrow, patty pans, carrots.

9. Avoid any skins and pips and whole wheat products like: kiwi fruit, strawberries ( fruit and jam) grapes, fig (fruit and jam), peas, corn, legumes ( baked beans, lentils), nuts, seeds, products containing whole kernels.

10. Include any soft cuts of meat, fish and chicken, cut it fine and mix with gravy ( which is thicken with corn starch – mazina) so that it’s not dry to eat.

11.  Avoid strong flavoured foods – curry, chilli, garlic, vinegar, chutney, tomato sauce etc.

12. Avoid any fatty foods – fat of meat, skin of chicken, full fat products, cremora, restrict any processed meats – viennas and polony.

Good fats to include in moderate amounts are: tinned fish ( tuna in brine), avocado pear, smooth peanut butter. These fats are rich in essential fatty acids and energy.

Eat to beat belly fat



SHAPE magazine: February 2012

Kick-starting your New Year exercise program

It's the start of a new year, and with this we welcome a new addition to the Good Life blog- Michelle Rozowsky. Michelle is a personal trainer and franchise owner and trainer of Adventure Boot Camp Houghton.

So we are already well into January, back from a long relaxing holiday, back to work, kids are getting settled at school but now we are feeling demotivated and sluggish.  Maybe a few kilos have piled on over the silly season and that pair of skinny jeans is feeling a bit on the tight side?

Well then it’s time to kick-start 2012 exercising the fun way with Adventure Boot Camp for Women which is a 4 week outdoor exercise for women only.  The camaraderie of the ladies will keep you motivated to stay on course and achieve your health and lifestyle goals.

Whilst good nutrition accounts for probably 80% of achieving weight loss goals, nutrition alone will not give you the ideal body shape that you desire.  No matter how well you eat, without exercise, you cannot be truly healthy.  Good nutrition and exercise need to work in synergy to achieve maximum results.

Michelle comments in Marie Claire magazine (October 2011)

Our next camp starts on the 13^th February 2012, so don’t delay, sign up now and change your life!

For more information on Adventure Boot Camp for Women go to www.adventurebootcamp.co.za or contact the national head office on 021 447 2746. Click here for answers to all your frequently asked questions about Adventure Boot Camp.

La Leche League

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The Good Life Dietitians have recently come across a wonderful organization- La Leche League. Their mission is to help mothers worldwide to breastfeed through mother-to-mother support, encouragement, information, and education, and to promote a better understanding of breastfeeding as an important element in the healthy development of the baby and mother.

La Leche League South Africa is a non-profit, non-sectarian volunteer organisation dedicated to providing information, encouragement and support to breastfeeding mothers through our unique mother-to-mother support network.

La Leche League Leaders are experienced breastfeeding mothers, trained and accredited by LLL, who are happy to help other mothers with questions and concerns about breastfeeding. This one-to-one approach is one of the most effective - and friendly! - ways of getting the support you need. It is important to notice that all our Leaders are mothers who volunteer their time and are therefore not always available. Should you experience any problems contacting Leaders on our list, please try again in about an hour.

 

LLL also provides support and information for women in special circumstances (premature babies, multiple births, babies with cleft of the soft palate, babies with Down's Syndrome and many others).

La Leche League South Africa is active on governmental and NGO bodies working for the promotion and protection of breastfeeding in South Africa. Our Leaders have been in teams with health professionals facilitating UNICEF-designed Lactation Management training workshops, and our Peer Counselling Programme has already trained more than 400 volunteers, largely from disadvantaged communities, to work as breastfeeding counsellors.

Membership in LLL South Africa costs R150 per annum, and offers a discount on all books bought from LLL. For any further information, help with breastfeeding problems, or if you would like to join La Leche League South Africa, please contact us at one of the following: nel.esme@gmail.com/ Liz@robinson.wcape.school.za/ nanjolly@iafrica.com/ ellen@absamail.co.za.

Province	City/Area	Leaders
GAUTENG	Edenvale	Marguerite (011) 453-7188
	Benoni	Florence (011) 425-5804 Juanita (011) 395-1864 Cecilia (011) 918-7924 Lydia 082 578 5221 Joan (011) 849-8250 Annatjie (011) 973-1900 Mara(011) 394-1549 Leslie (011) 8499214 Pretoria Leonie (012) 654-6961 Nicole (012) 345-4898 Marie-Louise (079) 116 5630 Tobie (012) 430-3334
	Randburg	Ellen 0837852524 Deirdre (011) 475-5837
	Roodepoort	Laura 0833012826 Karla 083 757 7365 Ena (011)476-3439
	Other	Ute (082) 652-6436
KWAZULU-NATAL	Durban	Jane (031) 309-1801
WESTERN CAPE	Blouberg	Elaine (021) 976-8537 Juliet (021) 556-0693
	Bonnievale	Sonja (023) 616-3192
	Durbanville	Trudy (021) 913-2816 Tiffany (021) 913-3586 Vania (021) 910 2885
	George	Deoni 0721416965
	Fish Hoek	Tammy (021) 782 9240 Jenni (021) 782-1748
	Panorama	Rosemary (021) 910-0606  Irma (021) 979-1425 Carol (021) 558-5319
	Southern Suburbs	Marilyn (021) 683-9669
	Paarl	Jonette (021) 872-5297 -
	Parow	Dilshaad (021) 930-2475/082 927 2161
	Malmesbury	Selma 022-482-2026 Hillétje (022) 482-2006 Bianca (022) 487-2824
	Rondebosch	Becky (021) 531-2485 Bridgette Poole (021) 712-5767/0834605753
	Strandfontein	Sophia (021) 393-1634
	Other	Leana 021-855-4657
EASTERN CAPE	Port Elizabeth	Nan (041) 583-1577 Naomi 072 130 9879 Pauline (041) 367-2659
	East London	Rensche 078277738
	Plettenberg Bay	Paula (044) 5332632
	Grahamstown	083 553 7719 Victoria (046) 622-4768 -
	Knysna	Vicky (044) 384-0426
FREE STATE	Kroonstad	Carlene Marais (056) 2126607
NORTHERN CAPE	Other	Esme Nel (027) 692 3041/0825645471

5 of the best cocktails

What's cheaper than therapy? Cocktail hour with the girls!

In the December issue of Shape magazine, the Good Life Dietitians commented on cocktails that won't break the kilojoule bank.

SHAPE magazine '5 of the best cocktails'- December 2011

New Year, New You

A very happy New Year to all the Good Life followers. Making New Year’s resolutions is an annual ritual for most, so we thought a post on the topic would be a great way to start 2012. Though some may think that resolutions are pointless, setting goals for a new period in one’s life demonstrates a desire to change and improve for a better life. In this post, we discuss five ways for a new You this 2012.

1. Buddy up
Being accountable to someone is a great way to make a change. Often we fail to tell those close to us of our goals in fear of not reaching these goals. Pair up with a trusted friend or family member and tell them of your plans. Telling a buddy what your goals are will instantly increase your chances of reaching that goal.
Also, a buddy is a great person to role play with for when situations get tough. You’re on a low calorie diet but have been invited out for dinner- what do you order, and how do you prevent yourself from overeating? You gain 5kg after a week away- what do you do now? Buddies should motivate you to stay on track so choose a trustworthy, encouraging and supportive buddy with a positive attitude. A buddy who is aiming to achieve a similar goal to you or has been through the same experience as you is a great added bonus.



2. Review last year’s resolutions
Review, redefine and refine your goals from last year. Do you make a resolution yet don’t see it through, or give up when it gets too tough? Is your resolution doable? If your new year’s resolution is the same every year, is it time to make a new one?
Be honest and take an objective look at your goals. It is good practice to look at your short-comings, accept them, and make plans to overcome them in the future. Think back to identify what went worng and what worked. Using a pen and paper re-evaluate and analyze 2011’s resolutions. At the top of the page write down your resolution, and in two columns elaborate on what factors helped you to achieve that resolution, and what hindered you. With another coloured pen, write down how you can change those factors that hindered you.
For example, if your goal was to lose weight and your husband’s support was lacking, chat to him about the reasons why you want to lose weight, and how you would like for him to offer his support. If your cholesterol levels are high book a consultation with a registered dietitian who can help you identify dietary and lifestyle changes that are most effective to lower cholesterol. If your goal was to exercise more and gyming didn’t go well for you, join one of the many classes offered at gym instead, join a local Run for Life or Walk for Life group, or try the great Adventure Boot Camp for a new challenge.



3. Identify your reasons for change
Instead of making a new year’s resolution for the sake of it, rather recognize why you want to make a change. Do you want to lose weight to fit in that dress you bought when you were 18, or do you want to lose weight because your family has a high rate of cardiovascular disease? You may need to reframe goals, so spend time thinking about your real reason for change.

4. Bite-size your resolution
All bright-eyed and bushy tailed, your commitment to eating more fruit and vegetables in January is easy. However when the cooler winter months set in a hearty stew is a lot more tempting than cold salad. Every long-term goal has different phases to achieving the ultimate goal. Divide your goal into smaller, more attainable goals. Handling smaller, more bite-size goals are much easier to manage as opposed to being overwhelmed by a goal that seems far-fetched.
For example, rather than promising yourself to lose 20kg this year, go for a more step-by-step approach and focusing on one small step at a time. As each new behavior becomes a habit for you, move on to your next goal and repeat the process.

5. Have a maintenance plan of action
There’ll come a point where you reach your target weight, or new blood tests show your once high cholesterol levels are now normal. Now what? Most people focus so much on achieving a goal that they forget to plan for the post-goal period too.
Once a goal is achieved it is still important to maintain the lifestyle changes that it took to achieve that goal. Make your focus all about enjoying the process, as well as about the final result. This way, your new regimen can become a way of life rather than a temporary measure that you feel you have to endure.

To prevent from slipping back into old ways record weight, centimeters lost, cholesterol levels, blood pressure readings, or the number of times you go to gym. Setting bit-sized, smaller goals as mentioned above will go a long way in helping to maintain change over the long-term.

Reader quesition: "How do I know if my baby is full?"

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A Mommy Monday reader wrote in to us about her fussy baby. She is breastfeeding her 12 week old baby 8 times a day, and is not sure if him falling asleep while feeding because he is full. Her question is, "how do I know if my baby is full?"

Here are some guidelines as to the behaviours baby’s and young children display when they are full.

Age	Satiety behaviour
1 to 3 months	Baby draws head away from nipple Falls asleep during a feed When mother attempts to reinsert nipple, baby closes lips tightly Baby bites nipple, purses lips, or smiles and lets go
4 to 6 months	Released nipple and withdraws head Fusses or cries Obstructs mouth with hands Baby pays more attention to his/her surroundings then feeding Bites nipples
7 to 9 months	Changes posture Tightly closes mouth Shakes head (as if to say ‘no’) Plays with utensils and plate Throws utensils
10 to 12 months	Above mentioned behaviours along with: Sputters with tongue and lips Hands bottle, cup or plate over to mother

 

References

Mahan, LK and Escott-Stump, S. Krause’s Food and Nutrition Therapy. 2008. 12^th Edition. Lippincott Williams and Wilkins.