Nutrition: General

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Nutrition: General2018-10-03T11:09:08+00:00

Healthy eating on a budget

Healthy eating is expensive. We've all heard that, and many of us believe it to be true. And it can be (true). But it is not always true and there are ways to compromise. It’s a common misconception that healthy eating needs to make a dent in the pocket. This is an important consideration when we know that more than 60% of South Africans report that they consider costs when grocery shopping.  Here are some practical tips on how to eat well yet still stick to your budget. Avoid shopping when hungry (or tired) Shop on a full stomach [...]

Fill up on fibre

The gut is one of the largest, most dynamic, yet undervalued, organs in the human body. Dietary fibre is one of the best ways to maintain good-gut-health. What is fibre? Fibre is found in plant-based foods such as fresh fruit, vegetables, legumes, and wholegrains, and is the part of the plant that cannot be broken down by the digestive enzymes in the gut. Our gut needs different types of fibre to keep it healthy. Soluble fibre acts like a mop and helps absorb fluid in the gut, forming a soft, gel-like "mush" that helps passage through the gut. This fibre [...]

Nutrients 101

Heart disease, diabetes, cancer, wrinkles, memory loss: what if there was a way to delay and even prevent these and other illness and diseases? Scientists think that there is which is why a diet rich in nutrients from colorful fruit and vegetables, among other healthy foods, is so important. Fruit and vegetables are nutrient-dense foods and rich sources of vitamins, minerals and anti-oxidants: the superheroes in the world of nutrition. NOTE: we are discussing MICROnutrients here. MACROnutrients (carbohydrate, protein, fat) are covered elsewhere. What are nutrients? Nutrients provide the nourishment our body’s need for healthy functioning, growth, repair and recovery, [...]

Protein power

A lean and toned physique has become the embodiment of health and well-being. There is no shortage of blogs on the ‘net and supplements on the market with advice and claims on how to gain muscle - this advice usually focuses on high protein intake. Is there really a need for so much extra protein in the diet? Why should I eat protein? Protein is one of three macro nutrients (the others being carbohydrates and fats). Protein rich foods include fish, chicken, lean red meat, eggs, dairy, and plant proteins such as lentils, beans and chickpeas (legumes). When digested, [...]

The facts on fat

Throw the word fat into conversation and you will trigger an avalanche of debate on the latest diets and nutrition trends. Which is why somewhere between the low-fat era of the 90’s and present-day chants of “fat is back”, there appears to be much confusion about the truth of the healthiest fats to eat as part of our diet. Are fats important in our diets? The fat food group contains more energy than carbohydrates and protein: 38kJ per gram of fat compared to 17kJ per gram each of carbohydrate and protein. Fat provides our bodies with the fat-soluble vitamins [...]

Carbohydrate confusion?

Along with fat and protein, carbohydrates are one of the three food groups essential to human health. A healthy, balanced and varied diet is one that includes a combination of these food groups in the diet in adequate amounts, and the right quality of these goods, too. Yet carbohydrates have been at the centre of one of the most heated debates in nutrition history, creating much misunderstanding and uncertainty. So why we are so confused about carbohydrates? Why are carbohydrates important? Carbohydrates are the body’s first choice as a source of energy. The brain, nervous system and red blood [...]

Superfoods

Most of us approach nutrition with a "what to avoid" or "need to eat less" mindset and fair enough - with the world getting ever fatter (no insult intended, it's just a fact borne out by international statistics over the last 30+ years) most of us would do well to eat less in general and to avoid much of the junk we currently consume. But what about a more positive approach: are there foods we should actively seek-out and eat? Is the idea of "superfoods" actually valid? Well, there are no magic foods that will heal all ailments, prevent [...]

Nutrition 101

We all want to be more well, or more well. "What we eat, we are" (as Yoda might say) is a truth for us all and almost everyone wants to eat well. For many it's about weight loss, for some fitness, for some specific medical conditions. But for everyone, general health & wellness is linked to nutrition. This website and this wellness programme is full of advice on healthy nutrition, and the broader Internet has millions of content-pieces on the subject - so you can get decent information. This article is simply a short summary on BASIC nutrition that [...]

How often to eat?

This is a question we are often asked. A review of research will throw up some conflicting and potentially confusing results (and beware of all the fads and crash diets and general "nonsense" out there). So let's try to present a balanced view... Most experts have long recommended these guidelines: Eat three main meals a day. Have three small snacks between meals. Do not skip breakfast and try to eat breakfast within 2 hours of waking. Understand your calorie target for the day and stick within that (no matter how often you eat). ....and the bottom line here, is [...]

Weight loss: online resources (links & apps)

Weight loss is important for many of us (truth be told, more than half us want or need to lose weight). Most of us actually know, more or less, how to lose weight - we know to eat less, exercise more, avoid junk & fast food, eat veggies, drink water, etc. - but we often need a bit more detail and we often want clear practical advice from sources we can trust. We live in the "Age of Google" so a bit of online research is really quite easy today. We strongly encourage this and there is no doubt [...]

How much water?

Drink more water......it's advice you often hear. Why? How much? What's the story here, really? Let's keep this simple... Our bodies need water. Many of us (=most of us) do not drink enough. The result is slight dehydration, which may cause headache, dry skin, low energy, constipation, appetite changes, kidney problems, and more. Drinking more water improves energy, can dilute or flush-out some toxins, reduces appetite (or the body's confusion between thirst and appetite), prevents headaches, improves skin complexion, and helps avoid muscle cramps. There may be other benefits but these are the probably the most important and the [...]

Heartburn: Need to Know

Heartburn, indigestion, or Gastro Oesophageal Reflux Disease (GORD) is a very common condition that many people will experience at some stage - about half the population will have heartburn at some stage in their lives. Heartburn causes upper abdominal and chest burning pain, which may be associated with swallowing difficulty. It often occurs after eating and it is usually worsened by lying down. Heartburn is usually eased by standing up straight and by antacids. Heartburn occurs when stomach acid flows or "refluxes" back up the oespohagus. Repeated episodes can cause permanent damage, scarring, and even an increased risk of [...]

This content is provided by Futurelife and reviewed by Sanlam wellness.

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