NuChoice Dietitians

Do you love carbs but have been told you have to follow a low carb diet for medical reasons? Work with a registered dietitian to follow a diet that will support your health but still be enjoyable enough to fit into a lifestyle you can sustain.

Your diet is one of the modifiable factors that can increase your chances of conceiving. Swipe through to learn the basics 💕

When life gets busy, a well-chosen ready meal can be a lifesaver. But how do you pick one that aligns with your health goals and taste buds? Let's dive
into some smart strategies for making wise choices. 🤓🍏

Check the Ingredients: Flip that package over and scan the ingredients list. Aim for meals with real, recognizable ingredients. If the list is a
mile long or filled with hard-to-pronounce words, consider another option.

Mindful Macros: Keep an eye on the macronutrients – protein, carbs, and fats. Opt for balanced meals that provide a good mix to keep you satisfied. Bonus points for higher protein content and whole grains.

Serving Size Savvy: Don't forget to check the serving size! What might seem like a single-serving meal could actually be meant for two. Adjust your portions accordingly.

Fiber Focus: Seek out meals with a healthy dose of fiber. Fiber not only supports digestion but also helps keep you full and satisfied. Look for whole grains, legumes, and plenty of veggies.

Added Sugar Awareness: Keep those added sugars in check. Some savory dishes might have surprising sources of hidden sugars. Opt for meals with little to no added sugars.

Portion Control: While convenience is key, ready meals can sometimes be calorie-dense. If weight management is a goal, consider pairing your meal with a side salad or some steamed veggies to bulk it up.

You can also use ready meals as a base and add extra veggies, lean protein, or whole grains to enhance the nutritional value.

Remember, it's all about balance and making choices that align with your personal preferences and health goals. Ready meals can be a valuable tool in your busy life, so choose wisely and savour every bite! 🌟🥗

We can’t digest the fibre, but our gut bacteria can and their by-products (butyrate) feed the cells (enterocytes) in our gut lining and keeps our gut healthy and functioning optimally!

This prevents / manages leaky gut, enhances nutrient absorption, prevents allergies and intolerances, and so much more!

World Breastfeeding Week 2023 ⭐️!

ENABLING BREASTFEEDING: Making a difference for working parents.

According to Dr. Chantell Witten from Wits University, a spokesperson for ADSA, South Africa has low exclusive breastfeeding rates to start with, and returning to work exacerbates the situation.

Read more: https://southafricatoday.net/lifestyle/health/is-your-workplace-breastfeeding-friendly/

Omega 3 supplements tend to be quite expensive, so getting the recommeneded 3-5 servings of fatty (or dark oily) fish per week can be a more affordable option. Especially if you go for pilchards & sardines.

Here is one way of preparing them for the whole family to enjoy!

Omega 3 Fish Cake Recipe

Makes 15 small fishcakes

Portion: 3 fishcakes per person

 

Ingredients:

1 large potato, pre-cooked, peeled and mashed

1 bunch of parsley, finely chopped

1 x 425 g tin of dark oily fish or 2 x 170 g tins of tuna (I used Lucky Star MiddleCut – R25.99 at PnP)

1 egg

½ lemon, squeezed

½ tsp cumin

½ tsp cayenne pepper

Salt and Pepper

 

 

Crumb:

2 x slices of brown bread, crumbed (use ½ cup Oats blended for a gluten-free option)

1 TBS sesame seeds

 

For frying:

1 TBS oil

 

Method

Combine the mashed potato, parsley, tinned fish, egg, lemon and spices.  Mash well with a fork or masher

Combine breadcrumbs and sesame seeds in a separate plate

Roll small balls out of the fishcake mixture using your hands and flatten into patty shapes

Roll the fishcakes into the crumb and sesame seed mixture.

Pre-heat a pan with oil and fry the fishcakes for around 10 minutes until golden brown on each side

If cooking from frozen, place in the oven and cook for 20 – 30 minutes.

New Episode Alert! 🙂

This week, Dr Stan Landau and Michael Brown discuss novel uses for diabetes medications, hypoglycaemia and hyperglycaemia unawareness, and living a life of adventure and possibility with our fascinating studio guest, Robbie Richardson. And that's not all!

Stream this latest episode (20) here:
Spotify: https://open.spotify.com/show/6xlpdDvPvZgqOChve540bG
Anchor: https://podcasters.spotify.com/.../notartificiallysweetened
Stitcher: https://www.stitcher.com/show/not-artificially-sweetened

This episode is brought to you by the CDE Online Pharmacy (https://cdeonline.co.za/), the online store of choice for people living with diabetes.

Remember, we want to hear from you. So, if you have any questions, suggestions, comments or contributions for future episodes, or if you would like to advertise on this podcast, please email us @ [email protected]

We have our own natural built-in detox stations in our bodies 😉

IN CASE YOU MISSED IT: High blood pressure is known as a 'silent killer' because there are rarely any symptoms or visible signs to warn that blood pressure is high. It is for this reason that more than 50% of people with high blood pressure are unaware of their condition!

Bulgur Salad with Cucumbers, Red Peppers, Chick Peas, Lemon & Dill

INGREDIENTS
1 cup bulgur wheat
1½ teaspoons salt, divided
⅓ cup diced red onion
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice, from 2 lemons
1 large garlic clove, finely minced
1 teaspoon cumin
1 teaspoon sugar
½ teaspoon freshly ground black pepper
1 red bell pepper, diced
1 cucumber, seeded and diced
½ cup finely chopped fresh dill
⅓ cup finely chopped fresh parsley
1 can chickpeas, drained and rinsed

INSTRUCTIONS
Bring a kettle of water to a boil. Place the bulgur in a large bowl with ½ teaspoon salt and 1¼ cups boiling water. Cover the bowl tightly with saran wrap and let sit for 15-30 minutes, or until all of the water is absorbed. Let cool, then fluff with a fork.

In a large bowl, whisk together the oil, lemon juice, garlic, cumin, sugar, pepper, and remaining 1 teaspoon salt.

Add the cooled bulgur, onion, bell pepper, cucumber, dill, parsley, and chick peas.

Toss well, then taste and adjust seasoning if necessary. Chill until ready to serve.

You can store in the fridge for up to 2 days.

Focusing on your health? If you're overweight losing just 5 to 10% of your weight can lead to significant improvements in your health.

Not interested in losing weight but want those health benefits? The Mediterranean Diet has been found to have the same effects independent of weight loss. 🏅

A lot of people have the misconception that "if I eat less I'll lose weight".

It's not as simple as that. In some cases this is helpful, but to what extent? And how sustainable is it? Are you getting all the micronutrients that your body needs to thrive?

Obesity itself is a chronic condition and needs to be treated as such. So again, sustainability is key.

Then it's also important to note that many other factors may play a role in the reasons you are battling to lose weight.

🧬Genetics
🩸Chronic conditions
💉Metabolic imbalances
💊Medication

We as dietitians can guide you through the most suitable diet for you - from the correct portion sizes of each food group, to choosing the right types of foods, to timing of your meals and best cooking methods.

Have a look at our new blog (link in bio) to learn about different types of trending diets and how to choose one.

Check the labels to make sure the carbohydrate is high in fibre!

Choose carbohydrates that have >7g dietary fibre per 100g.

Aim for a total of 25-30g of fibre per day to:

❇️ Provide an environment in your gut for the growth of healthy gut bacteria.
❇️ Sustains your energy for longer than refined carbohydrate would. So great for managing blood sugar levels!
❇️ Keeps you fuller for longer. Great to manage weight!

Exercise really is one of the most important things you can do for your physical & mental health 💕
Watch this space for ideas on how to stay active 👀

Welcome back Tracey 💚

Hey, everyone! We're thrilled to introduce you to Tracey Bremner - one of our fantastic in-house dietitians part of the NuChoice Dietitians! With over 10 years of experience in clinical nutrition at Inkosi Albert Luthuli Central Hospital, Tracey has a wealth of knowledge and expertise to share.

Fun fact about Tracey - she's a busy mom who enjoys staying active outdoors! But when she's not chasing after her little ones, she's helping patients of all ages achieve their health goals through medical nutrition therapy, lifestyle interventions, meal plans and recipes, shopping lists, and motivational support. And if you're looking for corporate wellness programs or online consultations, Tracey has you covered!

Plus, she's contracted with major medical aids, making her services accessible to even more people. So what are you waiting for? Book your appointment with Tracey today and start your journey to a healthier, happier you!

WhatsApp: 076 332 2916
Visit: www.nuchoice.co.za

STOCK - It may sound like just a good intention to many of us, but it's actually really easy to make and another bonus - you get to use up those veggies that are a little wilted but still fresh enough to cook!

Making your own stock at home is a great way to reduce salt intake for the whole family.

Gather up all the left-over veggies thay you have (you don't even need to peel the onions / garlic and no need to chop off the ends. Just roughly chop them all, throw in a pot and boil with lots of water for about 45 minutes.

If you'd like to make a chicken stock, then next time you have a roast chicken, boil the carcass with the veg 😊

Make a BIG pot and freeze into portions you would use to cook with.

You can use stock in the following ways:

🍚 Cook in rice/couscous and other grains
🍲 Made soups, stews, curries
🍝 Add it to sauces

😍Plenty flavour
🤩Plenty nutrients
🎉ZERO sodium

Hey everyone, we're excited to introduce you to Amanda Josephson.

One of our awesome in-house dietitians part of the NuChoice Dietitians team! She's been practicing for the past 10 years and loves working with patients of all ages. Amanda offers a wide range of services, including medical nutrition therapy, lifestyle interventions, meal plans and recipes, shopping lists, and motivational support. Plus, she's available for online consultations and even offers corporate wellness programs.

An interesting fact about Amanda: She is a mother to a charming little toddler and in her "spare time" she loves using her creativity by painting, gardening, cooking and baking.

If you're looking to get started on a healthier lifestyle, Amanda is here to help! And the best part? She's contracted with major medical aids, making her services accessible to even more people.

Book your appointment with Amanda today by reaching out to us!
WhatsApp: 076 332 2916
Visit: www.nuchoice.co.za

Some of the kidneys roles in the body include:
• Removing waste products
• Balancing fluids
• Blood pressure control
• Maintaining bone health

Ever been told by your doctor your kidney function is impaired?
Nutrition plays such an important role in managing your kidney disease and can help your kidneys work better for longer.

Its so important to avoid creating an unhealthy relationship with food during childhood ♡.
Want to know more? Contact us or click on the link in our bio 👆👆👆

In light of World Obesity Day this week, I would like to bring attention to the world-wide concern and growing epidemic, childhood obesity.

This is something that needs to be addressed, and interventions need to be gentle but effective so as to not create any negative relationships with food.

Click on the link below to go to our new blog and learn more.

https://nuchoice.co.za/the-careful-management-of-childhood-obesity/

F R I D A Y has finally arrived! 🎉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Go on and have yourself a good break! You deserve it 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your plans for the weekend? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Instead of counting your calories, make sure that the calories that you do take in contain loads of vitamins, minerals, essential fatty acids and fibre!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Chances are that you won't eat over your required calories. Plus you'll be nourishing your body with a variety of nutrients in order to function optimally 👌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❓Not sure how to do this? Ask us a question in the comments 🙋‍♀️🙋🙋‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥥Think coconut oil is a healthy fat source?🥥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sorry to burst a bubble here, but coconut oil is the exception to the rule (as well as palm kernel oil) that plant fats are healthy and are unsaturated fats.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cocounut oil is actually a saturated fat. Just like animal sources of fat (other saturated fats), it can cause inflammation. A practical sign of a saturated fat is if it solidifies in the fridge.
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This is not to say that you shouldn't ever have coconut oil, just use it sparingly and not daily. You can enjoy it occasionally in that spicy Thai curry! 🥘⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rather cook with canola oil and save the olive oil for drizzling over salads as a dressing 🌼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is one of my favorite, quick, lean, easy meals to do for dinner. Plus, if you have any left over, it's great on a whole-wheat roll for lunch the next day with some green leaves (lettuce/rocket /baby spinach etc), sliced tomato and mustard! Oh, and it's budget friendly 😁🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Herbed Pork Fillet (serves 4)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📄Ingredients⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2 cloves garlic, crushed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp dried basil⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp dried thyme⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tsp dried rosemary⠀⠀⠀⠀⠀⠀⠀⠀⠀
freshly cracked black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 tsp salt⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 Tbsp olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
600g pork fillet⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👩‍🍳Method⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Preheat the oven to 200°C. Add the dried herbs to a small dish. Use your hands to crush the dried rosemary slightly. Add the garlic, olive oil, salt, and some freshly cracked black pepper to the bowl and stir to combine.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Place the pork fillet on a baking sheet or baking dish. Rub the oil and herb mix over the entire surface of the pork, including the underside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Place the baking dish in the preheated oven and roast the pork for about 35 minutes, or until the internal temperature reads at least 62°C. Allow the pork to rest at room temperature for 10 minutes before slicing and serving.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍽️Some suggested accompaniments:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥗Fresh salad & sweet potato mash⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥕Roast vegetables⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍚Brown rice / barley mixed with sauted veggies (such as peppers, onion, mushrooms, and throw in halved baby tomatoes just before serving)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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❤️Save this post for later!😍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Dietitians are trained to manage many different chronic conditions. Often they overlap and a patient needs to be treated holistically.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So we don't just see patients for weight loss, we ask about any other condition that you may have and even consider your family medical history. It all helps us plan the most suitable and effective diet for you🙌🤗⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a list of some of the conditions (there are so many more!) that we can treat or manage with diet therapy:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍏Diabetes (Type 1, 2 & Gestational)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍊Hypertension (high blood pressure)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍎High cholesterol⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍐Insulin resistance⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍓PCOS (Polycystic Ovarian Syndrome)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍋Endometriosis⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍌IBS (Irritable Bowel Syndrome) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍍IBD (Inflammatory Bowel Diseases)⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍇Auto Immune diseases / manage their symptoms⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍉Anorexia Nervosa⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍒Cardiovascular disease⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥥Food allergies⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow us for diet tips on a wide variety of conditions! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can also visit our website for regular blog posts with all thing diet and health related! Link in bio💻⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So just as we don't like to COMPLETELY avoid all the little treats because they are labeled as "bad foods" by society, we also don't see it necessary for patients to eat a food just because it is labeled as "healthy" or beneficial or preventative for a certain health condition.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you don't like the taste of something, or it is a bit over your budget, or it is not in season, there is no need to lose sleep over not having it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There are loads of individual foods and drinks out there that have health properties. There are most likely other foods that you can include in your diet which will provide the same or similar health benefits.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Variety is key here - remember that there is no one food or drink that can give you all the nutrients and vitality that your body needs. So include them all - a rainbow of nutrients!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some examples:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💵Olive oil too expensive? Replace with canola oil.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🌈Don't like the taste of goji berries? Replace with any other berry or brightly coloured fruits / vegetables as they are also very high in antioxidants.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥑Avocado's not in season / available / expensive? Replace with other mono-unsaturated fats such as olive oil, nuts / nut butters, canola oil, olives.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥦Don't like broccoli? Any green, leafy vegetable is just as good :)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What foods do you really not enjoy that you eat just because you think it is healthy? Let us know in the comments below and I'll respond with an alternative(s). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let's just be realistic for a moment here... who can honestly say that they will never have chocolate again? 🍫🤔 NOT ME! 😋🙅‍♀️ No matter how determined and focused you are with reaching your nutritional goals, a small treat here and there will always be tempting, and inevitable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We don't EVER expect a patient to avoid their favorite foods just because they are seen as "unhealthy" or "fattening". We work the calories / nutrients from that food into your meal plan and teach you how you can include your favorite foods without the guilt. A healthy relationship with food is also just as important 🙌⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your favorite treats that you would like to have without the guilt? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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P E P P E R P O W E R !

Something I use as a base in most meals as they add a lovely flavour. Best of all - they are readily available throughout most of the year! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These brightly coloured, low calorie vegetables are packed with disease-fighting antioxidants vitamin A, E and particularly higher concentration of vitamin C (ascorbic acid) than most other fruits and vegetables. They are also a great source of potassium, folic acid and fibre.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So go on and keep them stocked up in your fridge and don't be shy when throwing them into your food. Great way to hide veggies in meals for the kiddies (and of course veggie - averse adults! 😋). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Share in the comments below how you cook with your peppers 😊 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔴🟢🟡⠀⠀⠀⠀⠀⠀⠀⠀⠀
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