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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 amo
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Healthy Banana Bread

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Easy, moist and insanely delicious banana bread recipe.      Makes 12 servings • Time: 1 hour Ingredients 3 ripe bananas 2 eggs 1 teaspoon vanilla essence 2 tablespoons oil (any oil) 5 tablespoons honey (or ½ cup sugar) 1 cup flour 1 cup oats 1 teaspoon cinnamon 1 teaspoon baking powder ½ cup pumpkin seeds & sunflower seeds Method Preheat the oven to 180°C. Line a bread pan with baking paper or lightly spread butter on the inside to prevent the bread from sticking/burning to the sides. In a large bowl: Mash the bananas to form a mushy mixture. Add the eggs, vanilla, honey and oil and mix it well. In a separate bowl: Mix dry ingredients: Flour, oats, cinnamon, baking powder and seeds. Then mix the wet ingredients into the dry ingredients. Make sure to thoroughly mix the dough. Pour the dough into the lined bread pan. Bake it in the oven for about 45 minutes or until the tester comes out clean (poke a knife in the center, if it comes out clean = it is ready!). The banana bread should
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How to Eat for Health!

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Phytonutrients 101 Would you believe me if I said your grocery basket is the new day’s equivalent to your pharmacy shopping? As Hippocrates said, “Let food be thy medicine, and medicine be thy food’. This where the current nutritional train of thought is blasting full steam ahead. Of course, Hippocrates was WAY ahead of his time, but scientific research based on long term studies, have now actually confirmed his statement. I think that is pretty amazing, well done Hippocrates! Food comprises of the exciting abilities to protect us from diseases. It is obvious that certain foods would increase your risk to suffer from a certain disease later in time (think of the good old salt will give you high blood pressure, sugar will give you diabetes type 2 and so on). With those statements, we aim to decrease the intake thereof to protect us from the illness. But now, it works in the other way around: We now aim to INCREASE CONSUMPTION TO PREVENT DISEASE. Before you get carried away, let’s lo
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IBS Explained

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When talking about IBS (irritable bowel syndrome) we are actually referring to a cluster of symptoms which occur together. It is also known as “spastic colon” due to the spasm-like cramps experienced. With IBS, the person experiences symptoms of extreme cramps; bloating and constipation which may also then be followed by bouts of explosive diarrhoea. These symptoms vary in severity and may be worsened with STRESS. Just another wonderful kickback of STRESS (yes, smell the sarcasm there!). HOW DOES IT HAPPEN? When we eat food, it travels to the stomach, through the body to the digestive tract - first through the small intestine (important absorption takes place) and eventually it reaches the COLON. By now, the “food” can be referred to as “stool”. Sometimes, the stool is too hard and will “clog” the colon causing the stool to come to a complete stop in its travels (a.k.a constipation). When the stool is just lying in the colon, it starts to be fermented by the good bacteria we have in
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Stuffed Sweet Potato Recipe

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    Makes 4 servings • Time: 30 minutes Ingredients 2 large, whole sweet potatoes Lentils (1can, drained) 1 tablespoon mixed herbs 2 tablespoons tomato paste 1/2 cup grated cheese Method Preheat the oven to 200°C. Meanwhile, in a large pot, boil the whole sweet potatoes for 15 minutes until they are soft, but still quite firm. Once done, remove from the water and cut them in half. Scoop out some of the fleshy insides to make  a slight hole. In a sauce pan, heat the lentils, mixed herbs and tomato paste over medium heat. Mx it well. Place the halved sweet potatoes on a baking tray. Scoop a few spoons of the lentils onto the sweet potatoes. Sprinkle some grated cheese over. Bake in the oven until the cheese is melted and golden. Enjoy with a fresh salad on the side.                      Marna's handy tips The lentils can also be mixed or replaced by mince meat. For a pure vegetable dish: The filling can be replaced by corn, carrots and peas.   For more inspiration and cooking
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