Eat For Life Roodepoort

06/11/2015

Sarcopenia is defined by loss of muscle mass, loss of muscle function or strength and an increase in body fat. This usually occurs from 30 years of age.
The causes of sarcopenia are diverse, including poor intake of nutritional food, less activity, decrease in muscle building hormones, obesity and increase burden of diseases with aging.
The gold standard for preventing and minimising sarcopenia is exercise and healthy nutrition. The benefit will not only be on sarcopenia prevention but on other inflammatory related conditions.
So be active and do not forget your green leafy vegetables.

18/08/2015

While we encourage increased consumption of fruits and vegetables for better health, it is important to take post-harvest practices into considerations. Here are some tips:
• Do not store fruit and vegetables for a longer period. Most fruits and vegetables are composed of 70–90% water and once separated from their source of nutrients (tree, plant, or vine) undergo higher rates of respiration, resulting in moisture loss, quality and nutrient degradation, and potential microbial spoilage.
• Use little water and do not drain any water after cooking. Water-soluble nutrients such as vitamins C and B and the poly phenolics are leached / leaked into cooking water and lost when the water is discarded.

Let food be thy medicine and medicine be thy food.

06/08/2015

The South African Food Based Dietary Guidelines has two guidelines, which are not followed by most South Africans, yet essential in the prevention of Chronic diseases of lifestyle (Diabetes, High Blood Pressure, Cancer, Heart Diseases).
The two vital guidelines are:
1. Eat plenty of vegetables and fruit every day
2. Eat dry beans, split peas, lentils and soya regularly.
Adding vegetables to stewed meat is another way of increasing consumption of vegetables. Use potatoes or lentils or beans to thicken your stewed meat, definitely not commercial soups.
One adjustment in one's diet can make a difference to your vitality age.

05/08/2015

15/07/2015

The sooner healthful eating, drinking clean water and regular physical activity become priorities, the better your overall health will be.

09/07/2015

CAN THESE BE WEAPONS OF MASS DESTRUCTIONS?

01/06/2015

He who is loose and slack in his work is brother to him who is a destroyer and he who does not use his endeavours to heal himself is brother to him who commits su***de (Proverbs 18 :9 AMP). It is therefore our duty to use healthy food to heal ourselves. Failure to do that, we are equated to a man who gradually commit su***de

01/06/2015

Winter is already here and it is important to keep motivated about staying healthy and shedding off unwanted weight gain.
Eat for life is a programme which is based on balanced nutrition, an active lifestyle and a balanced approach to living. The programme is ideal for anyone wanting to lose weight or anyone wanting to improve their health and learn how to eat well for sustained energy levels. A member is provided with initial nutritional assessment, followed by nutritional talks and a meal plan. We provide members with by-weekly weighing and assessment, nutritional talks and you are also afforded an opportunity to ask questions. Eat for Life has been designed by and is run by registered Dietitians. You will be provided with your own login details where you will access your assessment results, individual meal plans, and nutritional information.
The location for eat for life sessions are Weltevreden Park Library and the address is as follows: 1203 Fern Road. Just behind BP express and Spar in JG Strijdom, Weltevreden Park, Johannesburg.
You are most welcome to be part of this highly motivated group.

19/05/2015

HOW TO ADD LEGUMES (BEANS, LENTILS, PEAS) TO YOUR MEALS

Dried or tinned products are both good to use. Tinned may be more convenient for a busy lifestyle; however it is advisable to drain off the liquid if you are diagnosed with high blood pressure to reduce the salt content.

* Add lentils or beans to mince, casseroles, stews and curries

* Add chickpeas and lentils to salads

* Add lentils to brown rice

* Spaghetti bolognaise with tinned lentils

* Lamb stew with butter beans, mashed potato and vegetables

19/05/2015

Dried beans are packed with protein, carbohydrates, vitamins and minerals, and are low in fat. One half cup of cooked dry beans contains approximately 115 calories and provides 8 grams of protein. In addition to macronutrients, vitamins and minerals, dry beans contain several types of phytochemicals. They are rich in lignans, which may play a role in preventing osteoporosis, heart disease, and certain cancers. Although dry beans differ significantly in flavor, size, color, and shape, their nutritional composition is almost similar.

You can now proceed and experiment with this tasty South African recipe.

SAMP AND BEANS (UMNGQUSHO OR ISITAMBU) RECIPE

Ingredients

* 500g (two cups) samp (substitute: hominy) – rinsed and soaked overnight

* 500g (two cups) sugar beans (substitute: black eyed peas) – rinsed and soaked overnight

* salt to taste

* oil (canola or olive)

* 1 onion

* 1- 2 tsp curry powder (Season to your liking)

* 2 cloves garlic, crushed (optional)

* 1-2 tomatoes

* 1 vegetable stock cube (You can try other spices and herbs if you are diagnosed with high blood pressure). Healthy spices and herbs include but not limited to cinnamon, bay leaf, oregano, black or white pepper, ginger, garlic, coriander)

* 2 potatoes

Directions

1. Mix the samp and beans together and soak overnight.

2. Drain the water after soaking and place the samp and bean mix in a large pot. Add 5-6 cups of water and allow to simmer (cooking at a very low heat) slowly, allowing most of the water to evaporate. Cook until the samp and the beans start to get soft. If not soft enough, add more water. Season with salt to taste. m

3. While the samp and beans cook, sauté the onion in a little oil until translucent. Add the garlic and curry powder. Allow to cook for a 1 -2 minutes to get flavor out. Add the tomato,

vegetable stock, ½ cup of water, and potatoes. Allow to simmer until potatoes are slightly soft.

4. Drain the slightly soft samp and beans and add to the mixture. Allow to cook slowly until the potatoes, samp and beans are soft.

5. The recipe serves approximately 10 persons.