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!

HEART HEALTHY TIP

5 Top Foods to fight Cholesterol

 

1.    Fatty Fish

Eating fatty fish can protect your heart because of the high levels of Omega 3. It reduces LDL (bad cholesterol), reduces the risk of blood clots, and reduces the risk of heart attacks and death.

Eat at least 2-3 portions of fatty fish each week including salmon, trout, pilchards and sardines

2.    Nuts

Nuts, especially almonds and walnuts, reduces your blood cholesterol and keep blood vessels healthy because of it is rich in polyunsaturated fatty acids (PUFA).

Remember that nuts are high in calories, so a handful a few times per week is enough. Furthermore- stay clear of salted or sugar coated nuts to get full heart-healthy benefits

3.    Fiber

Fiber, and more specifically soluble fiber can reduce your total cholesterol and more importantly your bad-cholesterol and some mean that it even decreases the absorption of cholesterol from food into your blood.

Find soluble fiber in oats, fruit (such as bananas, pears, prunes), beans, lentils and vegetables. You need about 25-30g of total fiber per day, and for heart healthy benefits at least 10g of soluble fiber.

4.    Foods with added Stanols and Sterols

Foods that are fortified with stanols and sterols will interfere with cholesterol absorption decreasing total cholesterol levels.

Looks for such products at your local super market (the drinking yogurts and yogurts are most likely). In some countries even orange juice can be fortified with these but in SA probably the most common product in Flora Pro-active margarine

5.    Cooking Oil

Using Olive or Canola oil instead of butter and other oils can help to reduce your bad cholesterol. To have optimal heart healthy benefits, use it uncooked such as over salad or to dip bread.

As all other fats, it is high in calories and will lead to weight gain, if used in excess- which is not heart healthy! Another tip is to go for the least processed oils such as extra virgin

When to Wean and Why

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Probably the biggest concerns moms have is when to introduce solid foods to their little ones. The introduction of solid foods is a hot topic among pediatricians and in those dietitians with special interest in infant feeding. In this post we bring you the latest recommendations from the health care professionals.

What is weaning?

Weaning refers to the introduction of solid and liquid foods other than breast milk (or formula if unable to breastfeed) to a young child. The term ‘complementary feeding' is preferred though as this implies that foods complement breast feeding instead of replace it entirely.

Why is breast milk not enough for my baby anymore?

As your baby grows, the ability of breast milk to meet their nutritional needs becomes limited, and so solid foods are introduced to meet this nutritional gap. Breast milk becomes insufficient in energy, protein, iron, zinc, and vitamins A and D at about 6 months of age.

 
The transition from a milk-based diet to family foods is also important for the neurological and motor skill development of the child as different milestones are reached. For example, by 6 months most infants can sit with support and can ‘sweep a spoon’ with their upper lip. By 8 months the tongue becomes flexible for chewing and swallowing of lumpier foods in larger amounts. Between 9 and 12 months most children have the manual skills for feeding themselves, can drink from a sipee cup, and eat most family foods with little adaptation, such as bite size pieces or finer foods. Also important is the development of the gut and kidneys. At 17 weeks the kidney and gut function is mature enough to handle the nutrients from complementary foods. 




When must I introduce solids?

The Good Life Dietitians strongly support the World Health Organization (WHO) recommendation that all infants are exclusively breastfed until 6 months of age, and partially breastfeed thereafter. This implies that the infant receives only breast milk and no other liquids or solids, except for drops or syrups consisting of vitamins, mineral supplements, or medicine.


However, the latest information on infant feeding has become more specific. Though 6 months is a desirable goal, the introduction of complementary foods should not be before 17 weeks but should not be after 26 weeks of age. Experts suggest that this is particularly useful in the ever-increasing waging war on allergy prevention.

If breast milk does not meet my baby’s nutritional needs, do I stop breastfeeding after introducing solids?

Definitely not! Continued breastfeeding even after the baby’s first taste of solid foods is very important. Even though breast milk alone may not meet your child’s nutritional needs, it is still an important source of nutrients and minerals essential for healthy growth of a young child. Continue to breastfeed on demand, and add breast milk to modify consistencies of complementary foods.

First you say 6 months, then 17 to 26 weeks. No wonder mom’s are confused!

The lack of consensus on when to introduce solids is exactly what has caused such confusion amongst mothers of young children and even amongst health care professionals, with different countries having different recommendations. 

The difference of opinions as to when to introduce solids seems to depend on what population is being referred to. In third world, developing countries such Africa, where there are factors like poor economic background, unsafe and contaminated water, poor hygiene methods, lack of refrigeration, among others, it is recommended that breastfeeding is exclusive until 6 months. This reduces the risk for infections leading to diarrhea, malnutrition, and even death. Also important is that breastfeeding provides a contraceptive effect, promoting larger time intervals between births, particularly favourable in poorer families or cultures where women have no say in contraceptive use.

In developed, first world countries however these factors are of little concern, and so a slightly earlier introduction of solid foods (17 weeks to 26 weeks) is suggested.  South Africa is unique in this regard as our population is represented by both these instances. Because of the lower socioeconomic category make up a larger proportion of our population, the Department of Health recommends exclusive breastfeeding until 6 months. Breastfeeding should continue until 2 years of age.

References

Agostoni C et al. Complementary feeding: a commentary by the ESPGHAN committee on nutrition. J Pediatr Gastroenterol Nutr. 2008: 46 (1); 99-110.

Dewey K G. What is the optimal age for introduction of complementary foods? Nestle Nutr Workshop Ser Pediatr Program. 2006: 48; 161-175.