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TOP 5 FOOD SWAPS FOR A HEALTHIER YOU

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To follow a healthy lifestyle doesn’t always have to be “life changing” habits and extreme routines. Sometimes, a little goes a long way. I want to show you some small changes that you can make now. Smarter choices here and there can ultimately help you to reach your health goals: maybe you want to lose weight, prevent high blood pressure or just feel like you’ve got more energy!

Let’s take a look at how we can make small changes for BIG impacts!



1. MILK & DAIRY PRODUCTS
A small, easy change you can make is: YOUR MILK and DAIRY PRODUCTS: Change from full cream or full fat, to low fat/medium fat milk and dairy products. It won’t affect the taste or any nutrients -only difference is the fat content will be lower leading to lower energy content as well! BONUS!

2. FOOD PREPARATION 
Food preparation is also a huge culprit of unhealthy habits, that we tend to overlook when trying to be healthier. Instead of deep frying everything in loads of oil, try to measure the amount of oil you’re us…
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Top Diet Tips for a Runny Tummy

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This week’s topic is the one leaving you toilet bound for a few hours… It is usually a centre of embarrassment. But I have discovered in my occupation, of being a registered dietician (especially while working in the hospitals), that talking about this is NO BIGGY! You guessed it: Diarrhoea! Dieticians are SO awesome. We use all these “taboo” subjects to actually help our patients and bring them to a healthier place! But enough about my exciting profession and more about the informative blog on a runny tummy…

Diarrhoea refers to stools of very soft or liquid consistency accompanied by excessive fluids; as well as the unusual increased frequency of passing stool.

Let’s take a quick look at the types:

TYPES There are many different types of diarrhoea - depending on the cause.

EXUDATIVE
This is associated with mucosal damage to the gastrointestinal wall usually due to radiation therapies, ulcerative colitis and crohn’s disease.
OSMOTIC
This diarrhoea occurs when there are particles in the …
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Avocado Mousse Recipe

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Makes 8 servings • Time: 15 minutes (excluding refrigeration)
Ingredients2 ripe avocados 60g cacao powder 4 tablespoons honey (raw) 3 teaspoons vanilla extract 50 ml coconut milk 80g berries ½ teaspoon cinnamonMethodAdd avocados to a large mixing bowl and smash it with a fork. Mix the cacao powder, honey and vanilla extract well together with an electric mixer until it is smooth. Then add the coconut milk and mix it well. Scoop the mousse-mixture into chosen cups/glasses of your choice. Cover it with “plastic gladwrap” Refrigerate for at least 4 hours. When serving: Add the berries lightly on top of each serving and sprinkle with cinnamon. ENJOY!
Marna’s handy tipsStrawberries work very nice with this recipe.I usually refrigerate my mousse covered with glad wrap over night to achieve the ULTIMATE chocolatey taste and creamy texture. For a fun and SPICY twist: Replace the cinnamon sprinkle with chilli powder.
For more inspiration and cooking tips, you can get your Easy Wholesome Recipes …
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BOOST YOUR ENERGY!

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BLOOD SUGAR & ENERGY LEVELS When we eat food or drink a beverage, our bodies digest it and it gets absorbed into the bloodstream as sugar where it provides energy for our bodies. Some food and drinks cause TOO MUCH SUGAR in the bloodstream (“energy high”) - this is the HIGH GI food - and damages our body. Soon then it slumps to very LOW SUGAR in the bloodstream (“energy dip”) - leaving us with cravings, headaches, dizziness and very tired! Low GI food provides slow release energy and prevents energy dips.


 Lower the GI of common foods: Add a fat or protein to carbs or fruit or vegetable.Apple plus 30g nuts3 Provitas/whole grain crackers plus 1 tablespoon cottage cheeseVeggie sticks plus hummus dipFruit plus 1 tablespoon sugar free peanut butterFruit plus yoghurt1 slice rye bread plus 1 tablespoon peanut butter This will provide sustained energy for longer times.

Avoid the foods that cause a sudden surge in blood glucose which might end up causing that energy dip.  These foods include …
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Do you exercise ENOUGH to eat that?

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We hear this too often: "Wow, after that gym session I surely deserve a doughnut!"... The question is, do we REALLY deserve a big, sugary or high fat treat after our workouts? Some research studies have emerged, indicating that we tend to overestimate calories burned during our exercise and training activities; while underestimating the amount of calories in various treats and food items. That is a bit of a double-blunder! Basically, this means we are burning less energy during our weekly sweat sessions, but eating more than we realize! 
Although I am all about balanced lifestyles and I am aware that the occasional treat won't cause dramatic consequences for the general population (obviously apart from those with chronic diseases or individual conditions), we do however need to be more conscious on our DAILY habits. For some, this really does include a high caloric smoothie after a very mediocre training session. 
Where do we get lost? With most people training on gym equip…
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