Fibre is found in the skins of fruit and vegetables and in the outer "husk" of grains. It is the part of the carbohydrate or plant that cannot be digested. There are two forms of fibre, soluble and insoluble. A combination of both should be included in your diet and luckily, most foods contain a combination of both!
Good sources of soluble fibre: oats, peas, legumes, vegetables, salads, fruit and psyllium.
Good sources of insoluble fibre: digestive bran, wheat bran, legumes, vegetables and fruit.
Why should we be consuming enough fibre?
Fibre can help lower blood cholesterol, reduce blood pressure and inflammation and control blood glucose levels.
Fibre helps to keep our tummies regular
Insoluble fibre is beneficial for those who suffer with constipation since it promotes the movement of material through your digestive system and increases stool bulk.
Soluble fibre helps to solidify the stool if you have loose stools as i...
This week we have had some chilly weather again in Cape Town and I felt like making something warming 😍
This warming vegan butternut & chickpea red curry hit the spot 👌 I reduced the total calories of the dish by replacing regular coconut milk with reduced fat coconut milk and served it over some chilli - ginger cauliflower rice instead of rice or naan.
This is a great weeknight meal as it doesn't require much effort at all besides chopping some veg and then leaving it to cook.
Butternut & Chickpea Red Curry
Total time: 15 minutes prep + 30 minutes cooking time
1 cup Lite coconut milk
1 Tbsp Organic peanut butter (sugar free, salt free)
1 Tbsp fish sauce
1 cup vegetable stock
2 Tbsp thai red curry paste
1 Tbsp grated ginger
juice of 1 lime
salt and pepper
4 cups (about 500g raw) butternut, diced into 2cm cubes
1 can drained and rinsed chickpeas (OR 1.5 cups cooked)
The traditional version of this dish, Palak Paneer is my top pick when I eat Indian out. I do know that in Indian dishes, restaurants will often add lots of butter and cream (which is obviously delicious but not exactly low calorie). This is a delicious treat when eating out but should be kept as exactly that- a treat :) BeacuseI love this dish so much I decided to attempt to make a healthier, lower calorie version at home :) I was pleasantly surprised at how easy it was to make too!
I have also been following a low FODMAP diet for the last week since my IBS has flared up, so I have made this recipe low FODMAP too by leaving out the onion and garlic. So if you suffer from a sensitive tummy- this recipe would be a good choice for an easy week night meal. (Also check ingredients in curry powder as some may contain onion/garlic. If you don't have a sensitive stomach, you can definitely use some onion and garlic to add more flavour.)
Wanting to know what a day of food looks like for me? My focus each day is on eating foods that keep me feeling sustained, getting in lots of fibre and water, following a regular meal pattern and eating until I am satisfied, not full.
Like most people, I don't have all the time in the world to prepare fancy meals every day, but I do plan ahead for the week and decide what I will be making for meals for at least 3 days of the week and then shop again mid-week.
I stick mostly to simple things for lunches and keep breakfast consistent for the week. I decide what protein I want for each night, buy enough fruit, veggies and salad ingredients for 3 days and always keep grains and potatoes in the pantry to add to meals. I try make something new and different just once in a week when I know I have enough time after work.
Food Diary for a typical day:
Wake up: drink 2 glasses water and an americano with skim milk.
Breakfast: overnight oats - I bring these with me to work in a jar i...
I don't know about you guys, but breakfast is my favourite meal of the day and I love that Cape Town has so many delicious and healthy spots! The choices are endless but I have narrowed down a list of my top 5 picks for a little healthy inspo :)
Some healthy breakfast tips when eating out:
When you eat out for breakfast, remember that it is a much larger meal than what you would usually eat at home, so make lunch something light or just have a small snack in the afternoon to push you through until dinner.
Bulk up breakfasts with vegetables such as tomatoes, mushrooms, spinach, peppers, broccoli etc.
Have a good balance of protein, complex carbs and veggies to keep you satisfied through the rest of the day.
Try to avoid high calorie additions at breakfast such as bacon, sausage, fried eggs, butter, rostis, high fat cheeses and pastries and rather choose whole grain or rye bread, poached or boiled eggs or egg white omelettes.
Some people think that certain/all fruits should not be eaten because they have heard that they are too high in sugar. Since this is something I hear often from my clients who have decided to cut out fruit because it is too sugary, I decided to give some advice around eating fruits :)
All fruit naturally contains fructose (fruit sugar) which gives fruits their sweet taste, with some fruits having a higher fructose content than others.
This does not mean that you should avoid fruits that are higher in fructose, but that you should watch the portion size of any fruit.
Why should we eat fruit?
Fruit is a great source of energy, fibre and vitamins, with different fruits offering different vitamins, so a variety is important.
Fruit is great as a snack to keep your blood sugars stable between meals and prevent dips in energy or too much hunger at main meals (Pair a fruit with some nuts or a plain low fat yoghurt to keep blood sugars even more stable).
I often get questions about what the best diet is, whether it is from my clients, friends or after I introduce myself to someone as a dietician. Unfortunately, there is no miraculous quick fix when it comes to weight loss and weight maintenance. There are so many diets to choose from, each one promising to be the latest and greatest which can be very confusing and sadly, people end up having worse habits than ever before after trying every type of diet in the books.
So what is the best diet? It is simply one that you can stick to! When you find something that works for you, then the changes you make can become a part of your lifestyle where you feel satisfied and energized :)
What's important is to have a health focusedmindset instead of a weight focusedmindset if you are going to be able to stick to something long term. It doesn't help to be driven only by a number on a scale, as this number fluctuates easily, which can lead to feelings of frustration and givi...
In the last 3 weeks I found that I didn't really want to be cooking meals. My boyfriend was away and let's be honest, cooking for one is not always so exciting. Considering that, as well as the water crisis in Cape Town, I decided to make easy, quick meals that required very little effort and as little washing up as possible.
Some of my quick meal ideas:
1. Poached salmon and smooth cottage cheese salad:
I love this combination and could enjoy this meal everyday actually! I bought the ready made poached salmon from Woolworths, fat free smooth cottage cheese and added it to a bulky salad of mixed greens, sweet peppers, sprouts and avocado. I enjoyed this with some provitas on the side and scooped up a good combination of the ingredients. This could also be delicious with some quinoa or buckwheat as a base instead of the provitas (It would be nice and easy to make a bigger batch of one of the grains and add it to a few meals for the week).
My patients often ask me about if or how they can fit alcohol into their eating plans so I thought I would share some tips!
Also: My friends who know me best know that there is nothing I love more than a glass or 2 of red wine with my meal! :)
Firstly, it is always good to remember than everything should be done in moderation. No foods or food groups need to be completely excluded and in saying that, neither does alcohol, as long as it is used wisely.
Remember that 1 glass of wine (125ml) = 1 Lite beer = 1 tot of a spirit = 1 slice bread in calories (so whatever you are going to drink slower or less of is the best option!)
Try making some of these swaps to reduce your alcohol intake and to avoid adding loads of extra calories:
Order singles instead of doubles
Drink lite beer instead of regular beer.
Alternate glasses of water with alcoholic drinks. This will help you to drink less and stayed hydrated at the same time.
Extend your drink by adding a low calorie mixer...
Do you find it difficult making healthy choices at work because you have access to free lunch options, cafeterias and vending machines with endless choices? Do you often attend catered work events or have lots of birthdays at work - which comes with lots of access to birthday cake :), or often have breakfast or lunch work meetings?
The workplace is where most of our time is spent so it is really important that it is a place where we can establish healthy habits.
Here are some tips for healthier work habits:
1. Pack your own lunch and snacks
This minimizes extra unwanted calories just by knowing what is actually going into your meals!
If you have healthy snacks available on hand, you will be less tempted to make a trip to the cafeteria or vending machine when you hit that after slump or when you are offered birthday treats or snacks from colleagues.
2. Eat before a catered work event and then just have a small snack there or minimize the high calorie options that you add...