Be a budget eater

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One of the most frustrating comments to a dietitian is that eating healthy is expensive- so not true! Eating on a budget does not mean you have to deprive your body of the vitamins and minerals you need though. 
Simply follow these Good Life’s tips on how to eat on a budget.

Drink government juice

The best drink of all is government juice- water. Try to drink at least 8 glasses of water per day. Add lemon slices, orange slices, fresh mint, cucumber or strawberries for great attractive colour and flavour. On cooler days try hot water with a quirt of lemon juice.

If water is too boring, make your own iced tea with Rooibos and fresh mint, or any flavoured tea.

Avoid take-outs

Unlike in the States, junk food and take-aways in South Africa is expensive. We challenge any junk food addict to replace his meals with home-made foods for one week and you will see a huge cut in your food bill.

Look for specials and buy bulk

Look out for foods that you can buy cheaper in bulk and that will not spoil. For example, tinned beans, peas and legumes, tinned tuna, long-life skim milk, whole-grain starches like brown rice, pasta. A good idea is to alternate buying fruits with a friend. Buy a large bag of oranges and divide in two, or split the 3-bags for R10 apples with your neighbours.

Cook once, eat twice

This prevents wasting of food from buying too much and having fresh food spoil. Make double the amount of food you need and freeze the other half once cooled for another meal. This will also save time on super busy days.

Plan, plan, plan

Disorganized shopping will result in disorganized eating. Plan your trips to the grocery stores. Do one big monthly grocery shop for essentials and long-life items, and once weekly trips for fresh produce. Planning your trip with a list f what you need will make you stick to buying what you need for the house. If you get home and find an ingredient missing, it becomes much easier to call Mr. Delivery or go get takeouts.

To add extra bulk to your meals without increasing the cost too much, go for cheaper healthy foods such as dried beans, peas and lentils, or wholegrain pasta, etc.

Your quick allergy Guide

Both children and adults who suffer from allergies are treated in the field of nutrition. True allergies are tested with an IgE test where a reaction will appear within 2 hours. Food allergies will occur due to sensitivity to an agent within a food source. It is important to differentiate between allergies and intolerances caused by metabolic disorders such as lactase deficiency or celiac disease.

Treatment of such true, tested allergies will be based on strict dietary elimination of the involved food. Follow this quick guide to eliminating your allergy:

EGG ALLERGY:

Egg, egg white, dried eggs, egg solids, egg nog (drink), albumin, cake, creamed foods, cookies, custard, doughnuts, egg rolls, some frostings, hollandaise sauce, some ice creams, lecithin, mayonnaise, meringue, puddings, soufflé and waffles. Egg white or “Albumin” may be found in marshmallows, eggs washes on baked dishes or pies and dry food mixes.

MILK ALLERGY:

Casein, lactalbumins, lactoglobulins, lactose, nougat, milk, milk solids, powdered milks, buttermilk, evaporated milk, condensed milk, yogurt, cream, cream cheese, cottage cheese, sour cream, butter, butter fat, curd, whey and white. Other products: Butter flavouring, seasonings, puddings, custard and sauces.

Calcium supplementation may be needed and testing for calcium deficiency should be done. Remember that those allergic to cow’s milk may also be allergic to goat’s milk. Use with caution.

PEANUTS:

In nuts allergies, all types of nuts should be avoided. Nut-butters such as peanut or almond butter, peanuts, mixed nuts, peanut oil, almond oil, ground nuts, nougat, cookies, baked goods such as cakes, candies and chocolate.

WHEAT:

Avoid: Whole-wheat, enriched flour, high gluten flour, high protein flour, bran, bulgur, durum, wheat malt, wheat starch, modified starch, wheat germ, wheat gluten, semolina, bread crumbs, batters, cereal extract, dextrin, malt, modified starch. Other products that may contain wheat: baked goods, baking mixes, breaded foods, processed meats, pastas, snack foods, soups, breads, cookies, cakes, pastries, crackers, cereals, some couscous, vegetable gum, vegetable starch.

REMEMBER: that gluten intolerance and wheat allergy is NOT the same. Gluten is not only present in WHEAT and may be present in oats and rye as well. This guide is to exclude WHEAT not gluten.

Antenatal classes with Sister Sam

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When we choose to be parents,

we accept another human being as part of ourselves,

and a large part of our emotional selves 

will stay with that person as long as we live.

From that time on, there will be another person on this earth 

whose orbit around us will affect us as surely as the moon affects the tides,

and affect us in some ways more deeply than anyone else can.

Our children are extensions of ourselves.

 -Fred Rogers

Hello all Moms-to-be,

Expecting a baby is a special event. To celebrate and truly enjoy this event, you need to be informed and equipped to deal with the challenge that lies ahead. Knowledge gives you confidence and it will allow you to enjoy life with your baby. If you know what to expect, you can prepare yourself!

All antenatal courses differ. Our course includes relevant and practical information about what to expect during your pregnancy, from basic anatomy & physiology; through to delivery options (Natural vs Caesar); and to reality after the birth, breastfeeding and bathing your precious little one.

Our antenatal course covers the following topics:

• Lifestyle while pregnant (diet & exercise); Anatomy & physiology; Warning signs during pregnancy
• Labour; Natural birth; Pain relief; Assisted deliveries
• Caesarean birth; Stem cells; Kangaroo care; Sex & Birth control
• Feeding your baby; Baby basics: What you need
• What to expect when you get home; Basic care of a newborn; Bathing your baby
• General home safety; First aid & emergencies; Immunisations

General information:

• Classes are presented weekly on Tuesdays at 18h30, and will be 2-2.5hrs each.
• The 6 week course costs R1600.00, and includes course notes for you to keep as a reference (bring a pen with you in case you wish to make additional notes in class) as well as your first visit to the Clinic once baby is born (basic check up, weight assessment & feeding evaluation).
• No refunds will be given for classes missed or courses not completed.
• To book, 50% deposit is required, and the balance is payable on the first night. Most medical aids will reimburse their members and an invoice for the full amount will be generated on completion of the course.
• Course dates for 2012 are as follows:

13 March

8 May

19 June

7 August

25 September

6 November

We also encourage partners to attend all classes! Often despite being great companions, your partners are too scared or embarrassed to ask questions, and they don’t know what to expect - so it’s a perfect opportunity for both of you to learn!

Please don’t hesitate to contact me should you have any questions. E-mail littlepeopleclinic@modedevie.co.za or sam@modedevie.co.za.

I hope to meet you soon!

Kind regards,

Sr Sam

The Pilates Experience

Many ladies believe in cardio exercises only because we are so scared to get “bulky” when doing circuit or weights. Yes, cardio is the easy way to stay trim, but the long term benefits lie in having sufficient lean body mass- therefore, a bit of muscle. Pilates promised a long, lean and most of all, strong body.

 

“Some stretching and playing with the ball” was how I explained immediately after the first class. It did not AT ALL compare to the rush of a fast paced long-run. My story changed the next day as I described it as “an hour of intense muscle workout” due to every single muscle in and around my core aching (in a good way).

Pilates, combined with my regular cardio routine is now a priority! These are the benefits of pilates:

Good Complimentary Workout:

Pilates won’t get you trimmed all by it self but, it will compliment your usual exercises by keeping over trained and tired muscles flexible and stretched. Your body will get some time to recover, and the extra stretching and toning will keep the injuries at bay.

Core-centric:

The core reaches far beyond the abdominals. Pilates will focus on the abdominals, together with back muscles to surround the spine with strong muscles.  The core is continuously activated and engaged in nearly every exercise done during the session to support the torso and spine. Other important muscle groups targeted till be the very important pelvic flour and thighs.

Lengthen and Strengthen:

Regular Pilates exercises will help keep the bulky muscles at bay. The professionals say that in Pilates you stretch the muscle to its full extension, and then contract it. With weight lifting, the muscle contracts and builds or expands the muscle.

Body Awareness:

During the whole session you will be reminded and made aware of your body, your core, breathing and posture. This is key to doing the exercises correctly. Keeping breathing and posture in mind, everyday living and exercising will be improved. Better posture and “activating” the abdominals will trim a few centimeters of your mid-line instantly. Breathing correctly will fuel your muscles with oxygen when inhaling and help contract abdominal muscles on the exhale,

All this becoming aware and breathing well will have you feeling relaxed, clear-headed and more focused on your body.

What’s not to love? After my Pilates class I feel toned, stretched and in a way rested.

Exercising in osteoporosis

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Nicole Picas, registered biokineticist in Johannesburg, who gives some insight into the role of exercise in managing and preventing osteoporosis.

Osteoporosis refers to a decrease in bone mass and bone quality, mainly due to increasing age. After the age of 35 years, there is a reduction in the activity of the cells that contribute to bone formation. This results in reduced bone mass. This is a concern because it puts these weaker bones at an increased risk for fracture. A bone density scan is the most accurate way to diagnose osteoporosis. 

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The American College of Sports Medicine (ACSM) found that every 1 in 2 women and 1 in 8 men over the age of 50 are likely to experience an osteoporotic fracture at some stage in their lives. Women are at a much higher risk for osteoporosis due to the reduction in estrogen levels following menopause, while men generally experience bone loss much later on in life (after age 70) and to a much lesser extent, as a result of reduced testosterone production.

ACSM identifies the following risk factors for osteoporosis:

·         Females are at a higher risk than males

·         Increasing age

·         Race – Caucasian/Asian

·         Family history of osteoporosis

·         Low body weight for height (individuals with small frames)

·         Early menopause

·         Prolonged premenopausal amenorrhea (missed periods over a long duration)

·         Low testosterone levels in men

·         Lack of physical activity

·         Smoking

·         Excessive alcohol consumption

·         Low dietary calcium intake

·         Chronic use of medications causing bone loss (e.g. steroids)

It is essential that adequate calcium is ingested as part of one’s diet, particularly during a child’s growth years, as this is when the bones are forming and developing. The Good Life Dietitians can provide more insight into dietary requirements for osteoporosis.

In terms of exercise, it is essential that individuals keep physically active throughout their lives in order to prevent osteoporosis. This means performing aerobic, weight-bearing activity at least 3 times per week for 30 to 45 minutes. If you already have osteoporosis, then the types of exercises you can perform depend on the degree of severity of osteoporosis, as one does not want to increase the risk for injury or fracture. Weight-bearing exercises are particularly important in building bone strength. These exercises include walking, squats and lunges. ACSM recommends aerobic, weight-bearing activities 4 days per week and resistance exercises 2 to 3 days per week. By strengthening the muscles around the bones, bone mass is conserved and the muscles can support the weaker bones. It is essential that balance exercises are performed on a regular basis in order to reduce the risk of falling and thus injury or fracture. Functional exercises that will assist an individual to perform the activities of daily living are also recommended.

For more interesting articles by Nicole, log on to her blog: Nicole Picas biokineticist- www.nicolepicasbiokineticist.blogspot.com.