Red Lentil Veg Curry

Chat Leave a comment March 27, 2019 nutritionadsa

Our latest NutritionConfidence recipe, created by registered dietitian Alex Royal, is a delicious Red Lentil Veg Curry, filled with veggies, herbs and aromatic spices.

We love lentils. Not only are they a great plant protein (containing the third highest levels of protein of all legumes and nuts) but they are also a great source of soluble and insoluble fibre, folate and magnesium, which all contribute to a healthy heart!

This recipe is super easy and quick, so ideal for weeknight dinners and the leftovers are great for a work lunch the next day. 

INGREDIENTS (serves 1)

1/2 cup red lentils, raw, making 1 cup cooked

2 handfuls baby spinach

1/2 small onion

1 large tomato

1 clove garlic

Salt and pepper

1/2 tsp turmeric

1/2 tbsp coriander

1 tsp cumin

Fresh chopped chilli (to your taste)

1 tbsp olive oil

Fresh coriander

PREPARATION

Boil the lentils until tender.

Finely chop the garlic & fry in the olive oil, at medium heat, in a large pot. 

Add the spices, salt, pepper and chilli and fry for about 5 minutes.

Chop the baby spinach, onion and tomato. Add into the pot and fry on low for 5-10 minutes.

Mix the lentils into the mixture.

Top with coriander.

NUTRITIONAL VALUES

Per serving:

Energy: 245 kCal

Carbohydrates: 23g

Protein: 10g

Fat: 14g

 

The planetary health diet: what, why and how…

Chat 1 Comment March 20, 2019 nutritionadsa

For the first time in human history there is a proposal on the table that all the world’s people follow the same diet.  The EAT-Lancet Commission brought together more than 30 world-leading experts to figure out if we can feed a future population of 10 billion people a healthy diet within sustainable planetary boundaries.  According to the report’s authors, food is “the single strongest lever to optimise health and environmental sustainability on earth.”

The healthy eating plan that they have subsequently developed, and are now promoting to governments and other agencies around the world, is closely aligned to the World Health Organisation (WHO) guidelines for healthy diets and the current trend of prioritising plant-based foods.  Lecturer at North-West University and spokesperson for ADSA (Association for Dietetics in South Africa) Dr Mariaan Wicks describes the planetary health diet as: “…rich in plant-based foods, with fewer animal source foods and limited amounts of added sugars. The planetary health plate consists of approximately half a plate of non-starchy vegetables and fruits, preferably locally produced, fresh and in season.  The other half of the plate should primarily consist of whole grains, plant protein sources such as legumes and nuts, with only modest amounts of unsaturated plant oils and animal sources of proteins.”

Why is the planetary health diet good for the earth?

The world’s food systems are grappling with the issues of needing to produce more food for a growing population on a planet where the sustainable boundaries have already been breached.  The EAT-Lancet researchers looked at how to feed more people while reducing greenhouse gas emissions, preventing further species extinction, curbing the expansion of farmland and conserving water.  Their recommendation to reduce our consumption of animal protein is because its production has the highest detrimental impact on the environment.  Similarly, the limitations on eating highly processed foods are in line with reducing the negative consequences of food manufacturing and distribution.  According to Dr Wicks our will to create a more sustainable world for our future generations makes changing our diets inevitable.  “The composition of our diets determines the impact of food on the environment, and the food system is where the domains of our health and the health of the environment meet,” she says. “Earth is our home, and it is the only one we have.  The responsibility to take care of the planet falls on each one of us, and therefore, dietary adaptions are essential.”

How do we change to the planetary health diet?

Following the planetary health diet will demand different changes for different peoples and different countries.  In South Africa, the biggest impacts would be the reduced intakes of animal proteins, added sugars and starchy vegetables.  Globally, the eating plan aims to halve the world’s consumption of red meat, and to achieve that goal, the world’s top red meat-eating countries, such as the USA, need to reduce their consumption by 80% which equates to eating one hamburger a week, or a big steak once a month.  Dr Wicks advises that South Africans can take small steps towards eating more sustainably rather than making sweeping changes.  The planetary health diet offers an incredible variety of plant-based foods, and there are excellent sources of plant proteins that provide complete amino acid requirements.  Getting used to eating less meat, eggs and dairy doesn’t mean we won’t be eating delicious meals.  “Every little change can make a big difference,” says Dr Wicks.  “Start with little easy changes, and then as you become more comfortable and familiar add new changes.”

Dr Wicks points out that eating more sustainably is not just about food choices but also includes food packaging issues and how we reduce food waste.  Her examples of simple changes that we as South Africans can make to eat more sustainably include:

• Rethink the amount of meat you consume in your regular diet. Little changes such as reducing your portion size and the amount of times in a specific day or week that you consume meat, especially red meat, can contribute greatly in reducing your carbon footprint.
• Try to include at least one meat-free day in your week, breakfast, lunch, snacks and dinner. Experiment with beans, lentils and chickpeas in the place of meat. There are fantastic recipes available online that are easy and affordable. My personal favourites are tomato-based whole-wheat pasta dishes and a chickpea, black bean and cauliflower curry with brown rice.
• Exchange your breakfast of eggs, bacon and sausages for a delicious vegetarian omelette with onions, tomatoes, mushrooms and peppers.
• Develop a week menu and plan your meals and food shopping for the week. By having a clear plan for what you want to buy, you will not only save money and time but will also limit your food waste.
• Limit the amount of meat included in your weekend braai to only one meat option. You can always add other braai items such as black mushrooms with a garlic butter filling, brinjals in barbeque sauce and vegetable sosaties made with onions, peppers, cherry tomatoes and baby marrows.
• To reduce dependence on refined starches, experiment with other starchy foods such as brown rice, couscous and whole-wheat pasta. You can replace your starchy vegetables and maize meal side-dishes by creating other fantastic side-dishes simply by adding these starchy foods to your salads and vegetables. Include some lentils or chickpeas and then you have a complete meal.
• Rethink what you do with food waste. Using leftovers for the next day’s lunchboxes or freezing the remaining sauces for a base for a next meal is a good start.
• Buy fresh, seasonal, locally-produced fruit and vegetables, and limit pre-cut and packaged fruits and vegetables. By doing this you will not only save money but will also dramatically reduce your plastic use.
• Choose water instead of sugar-sweetened beverages. Use re-usable bottles to limit your single- use plastic items.”

While the planetary health diet focuses on a sustainable global food system that is better for the environment, we mustn’t forget that it has also been specifically designed to be beneficial to human health.  The EAT-Lancet researchers believe that the planetary health diet can save 11 million human lives by reducing overweight, obesity and other diet-related health issues.  In the sense that all life is connected and interdependent, what is good for the planet is also good for us.

ABOUT ADSA
ADSA, the Association for Dietetics in South Africa, is one of the country’s professional
organisations for registered dietitians. It is a registered non-profit organisation served by
qualified volunteers. The Association represents and plays a vital role in developing the
dietetic profession so as to contribute towards the goal of achieving optimal nutrition for all South Africans. Through its network of ten branches, ADSA provides dietitians with the opportunity to meet and network with other professionals in their provinces. Through its comprehensive Continuing Professional Development (CPD) system, ADSA supports dietitians in meeting their mandatory on-going learning, which is essential to maintain their registration status with the Health Professions Council of South Africa (HPCSA). Visit: http://www.adsa.org.za

‘Stay consistent’ – success story: Simone de Pinho

Chat Leave a comment March 18, 2019 nutritionadsa

We chatted to Simone de Pinho about her journey with registered dietitian Michelle McDermott.

Why did you decide to see a dietitian? (the before story)

I have been a yo-yo dieter all my life. I struggled with my weight from the time that I became aware that weight means something in the world. I have lost a considerable amount of weight often but always put it back on as I failed to stay consistent.

The reason that I went to Michelle, which is the reason that I always start, is because I became so uncomfortably large that my only option was to lose weight. Sometimes I wished that I had a medical reason to lose weight (it might have pushed me to be more motivated) but my health has generally not been a factor.

Tell us about your journey with the dietitian?

Michelle is not like other dietitians. Her approach is one of realism, when all I strived for was perfection.

Michelle helped me realise that my excess weight was a result of emotional eating – although this could sound obvious to someone else, I only realised this when I would go to weekly sessions, see weight gain on the scale and then cry while Michelle tried to console me and give me the motivation I needed. How Michelle didn’t fire me during those weeks, months, years, I have no idea!

I think Michelle now knows me so well that she can see when I am motivated and when I am slipping. Michelle also gives the most amazing advice just when I need it. 

I also want to mention that my boyfriend and I see Michelle together. I can see how Michelle’s approach to a man differs to that of a woman and that is a testament to her experience and the wealth of knowledge that she holds! Our sessions are always fun (especially when we know we have stuck to our plan) and Michelle always gives us great feedback and measures all sorts of other things (such as body fat, water retention and metabolic calorie rate).

Tell us about your results / successes?

Most (if not all) of my over eating stems from emotional eating. This is something that I have researched over and over in an effort to understand it. I am successful with my plan when I remember to focus on eating healthily and within my plan. I am unsuccessful when I let me emotions overwhelm me and my brain literally doesn’t engage. Binge eating cannot be stopped no matter how much my brain tries to see the logic!!

I first started seeing Michelle in October 2014 and lost about 30kg’s from October 2014 to September 2015. I then started falling off the wagon and during 2016 and 2017 put all the weight that I had lost (plus an additional 10 kg) back on. In January 2018 Michelle put me on a strict medical weight loss program using meal replacements and I have lost 18.4kg’s in approximately 3 months. 

What was the hardest part of the journey?

Definitely maintaining the weight loss! The hardest part of the weight loss journey is not losing the weight, it’s about maintaining a healthy lifestyle and being consistent, after you have reached your “goal weight”.

The other difficult part is to actually start – for me it’s all about getting my mind right. Learning how to self-motivate has been a journey and is still a journey.

What are the top three tips you can share?

• Stay consistent

• Have treats but make sure you get back on your plan immediately afterwards

• Exercise is key to ensuring that your mindset is correct

What the dietitian says

Simone has been a dedicated patient and is a true example of how you can do things when your mind is in the right place. We have worked together to find a plan that works for her and all I did was provide the tools and the guidance – Simone did all the hard work after that and is achieving wonderful results. Starting on any new plan needs clear guidance,  goal setting and tools to make it work within your lifestyle so that the changes made can be sustained long term.

This is what a dietitian would aim to achieve with a patient as well as offer encouragement and  ways to make easy sustained changes to reach the health and nutrition goals of the patient.

Congratulations and well done to Simone – a few more steps to go!

 

To find a registered dietitian in your area, visit the ADSA website.

‘Notice and appreciate the smallest changes in yourself and body’ – success Story: Kim Gunnell

Chat Leave a comment March 11, 2019 nutritionadsa

Kim Gunnell struggled with her weight her entire life. Her gran’s passing was her turning point, which resulted in her meeting registered dietitian Jade Seeliger and kicking off her weight loss journey and a whole new way of seeing herself:

Why did you decide to see a dietitian? (the before story)

I’ve struggled with my weight throughout my life. No matter what I tried, things didn’t work and neither did my motivation to stick it out when the going got tough.

After my gran past away in March 2017, I decided to get rid of my comfort blanket (my hair) and I donated over 35cm to CANSA. This was the surprising start of my journey and the start of the investment in myself. 

Tell us about your journey with the dietitian?

Jade has become a part of my life, from when I stand in the queue at Woolworths and am tempted by sweets to when I am having a bad day and am not wanting to go to the gym. 

It’s so important to have a honest relationship with your dietitian, you can only BS your way to a certain extent as they honestly become a part of your life as you cover everything from bowel movements to menstrual cycles.  

Jade has shown me that my relationship with food was they way it was because of my home environment, no concept of portions and a lack exposure to variety. This was all that I knew for 25 years of my life. However the past 365 days have opened my mind and mouth up to new foods, recipes and cooking methods. 

Our relationship has well surpassed that of client and patient as she has not only guided me throughout the process but when I had stumbling blocks, she was able to recommend the next steps that were beyond her expertise. 

Tell us about your results / successes? 

To date, I have lost just short of 20kg’s in less than a year – with ups and downs along the way and with Jade being on maternity leave. 

I hated running since I was a child. I used to dread having do it from both a physical and mental perspective and was never been able to wrapped my head around it. In 2016 I attempted the 10km Soweto Marathon race and it was one of the most eye opening experiences of my life at nearly 130kg (I cried all the way to the finish). However, this has changed since I decided to start running at gym and to enter the Spar Series, JP Morgan and my nemesis Soweto again. Needless to say, I finished my 10km in 1h19min which was 2 minutes faster than the time I set myself as a goal and I am now hooked. I’m participating in Park Runs every weekend and clocking a minimum of 10km a week at gym. Further to this, I have a goal of doing at least 10 x 10km races before the end of the year.

I’ve always put off things which have a predetermined weight restriction or will make me look ‘silly’ for trying, but I have now gone for a wake boarding lesson and learnt to ride a scooter. To some this may seem like small, but for me those were a big deal and something I’d always put off. 

What was the hardest part of the journey? 

There were two parts of my journey that were really hard and I still work on them daily: 

1 – Loving the Scale (well trying to) – The scale was avoided for years prior to my choice to confront it. I had to learn to love and understand it far beyond the numbers that are displayed. 

2 – Self Love – I’ve had to learn to love myself and recognize the change that I have undergone, past the numbers on the scale. This has been my biggest challenge as I have always done everything for everyone else, except myself and have been the size that I am for as long as I can remember. It has affected me from clothes shopping to getting in a aeroplane and feeling as if there is now more space. I am a work in progress as 25 years of negativity cannot be undone overnight or in a few months. 

This is still a challenge for me, as I have to completely adapt my mindset and way I perceive myself and the world around me on a daily basis. 

What are the top three tips you can share?

• You aren’t going to lose weight every time you get on the scale – make peace with it 
• Notice and appreciate the smallest changes in yourself and body
• Stick to it, but don’t be too hard on yourself – even wheels fall of wagons

What the dietitian says

Some clients have the ability to not only to motivate themselves in their health journey, but in fact everyone they come into contact with.  Kim was such an inspiration to me, to see someone turn their entire life around through the lessons they learnt in health made the journey a deeply fulfilling one for me as a dietitian. 

To find a dietitian in  your area, visit www.adsa.org.za

 

Banking Your Breastmilk Saves Lives

Chat Leave a comment March 6, 2019 nutritionadsa

The breastmilk bank is probably the most altruistic banking system in the world. Healthy, lactating moms express and donate their excess breastmilk. The milk is tested and pasteurised, and then distributed to neo-natal intensive care units around the country, where it is used to feed the most vulnerable babies.

Every year, donated breastmilk saves the lives of thousands of vulnerable babies in South Africa. Eight out of one hundred babies in the country are born prematurely and, every year, approximately 11 000 premature babies die from preventable infections and complications.

“All babies have immature immune systems,” says Abby Courtenay, a Registered Dietitian and spokesperson for ADSA (The Association for Dietetics in South Africa), “Breastfeeding plays a vital role in transferring not just nutrients but antibodies and other immune-boosting properties to an infant to strengthen the immune system and protect them against infections. This is why breastmilk is the perfect first food, and why the World Health Organisation recommends exclusive breastfeeding for the first six months of life.”

Many mothers giving birth to premature babies in neo-natal intensive care units don’t produce milk immediately, or enough of it. Some mothers experience health complications and cannot breastfeed. If their babies can be fed donated breastmilk instead of formula, it dramatically increases the baby’s chance of survival and offers greater protection against life-threatening infections such as the intestinal infection – necrotising enterocolitis. Donated breastmilk also helps premmies to gain weight and grow faster. This is why donated breastmilk is the next best option when the mother’s own milk is not available.

Breastmilk banking was pioneered in South Africa sixteen years ago by the South African Breastmilk Reserve (SABR) and, today, they have a network of 27 banking facilities across the country. The breastmilk movement in South Africa has since grown to include several other initiatives such as ithemba Lethu milk bank and children’s home in Durban, the KZN Breastmilk Bank Initiative and Milk Matters in the Western Cape.

Every year, more than a thousand South African moms help save lives by donating their milk. “What we would like to see is breastmilk banking being used far more frequently,” says Executive Director and SABR founder, Stasha Jordan. “Expressing breastmilk has become the norm for many new moms who have to return to work while still breastfeeding. Some women have an abundant supply of breastmilk and can easily express more than their baby needs. That surplus can literally save the life of another child. Our donor moms are real heroes helping the most vulnerable in our society to survive.”

SABR and ADSA have partnered to raise awareness of breastmilk banking, which is supported worldwide by both the World Health Organisation and UNICEF.

Who can bank their breastmilk?

A healthy, lactating mom with an excess of breastmilk can make donations. It’s important that you have not received a blood donation in the past year; that you are a non-smoker; that you do not consume alcohol regularly and that you are not on any medication. Donor mothers do need to undergo blood tests to be screened for HIV and hepatitis B.

How does banking my breastmilk work?

• Donor moms complete an online screening questionnaire
• SABR contacts you telephonically to refer you to your nearest sign-up facility.
• Arrangements will be made for the necessary blood tests.
• You will receive all the information you need for the safe storage of your expressed milk, which will be collected from you.
• Your breastmilk will be screened, pasteurised and distributed to help save the lives of premature babies in neo-natal intensive care units.

 

Every drop counts and small donations can also be used, so don’t be put off from donating if you don’t have a particularly excessive supply. To find out more visit https://www.sabr.org.za

‘Be dedicated and committed to your journey’ – success story: Bongi Ncube

Chat 1 Comment March 4, 2019 nutritionadsa

We chatted to Bongi Ncube, who has been seeing registered dietitian Monique Piederit, to find out more about her health and fitness journey:

Why did you decide to see a dietitian? (The before story)

In January 2017 I started on the fitness journey – due to work pressure and the amount of stress I endured, I needed an outlet to release the pressure; gym became that outlet. The initial intent was to keep fit, but I soon realised that I was not happy with how I looked and thus wanted to lose weight.

I procured the services of a personal trainer who later recommended that I consider consulting with a dietitian as diet plays a key role in weight loss. 

 Tell us about your journey with the dietitian?

The first consultation was an eye-opener! I realised that approximately 50% of my weight comprised body fat – the task at hand was to work on reducing the body fat %.

The first week was very tough as the portions I had to eat were far smaller than what I used to eat, but with time I got used to the eating plan.

What I appreciated the most is that the eating plan that was recommended for me was easy to follow – no food types were cut out, instead the portions were reduced.

My dietitian was been very supportive and encouraged me on this weight-loss journey and the eating plan complemented the training schedule I had with my personal trainer.

Tell us about your results / successes? 

I have successfully managed to loose 17.5kg (from 88.6kg in July 2017 to 71.1kg in September 2018). This has been a consistent gradual reduction of my weight over the months.

What was the hardest part of the journey? 

Taking the first step to consult with a dietitian was certainly not easy. I was not sure of what to expect and was very nervous at my first consultation.

Getting used to the smaller portions was not easy. It took me at least 1.5weeks to get used to the eating plan. Over the period October 2017 to January 2018, my weight remained stagnant at 81.6kg – this was very difficult to accept as I was doing everything that was recommended and still there was no change. It took a lot of courage to press on through this period.

What are the top three tips you can share?

• You need to have a good relationship with food – do not be scared to eat, but eat right.
• Don’t view the eating plan as a diet, view it as an eating plan (a guide to follow to ensure that you consume the right amount of micronutrients).
• Be dedicated and committed to your journey; it pays off. It does not matter how long it takes, as long as the weight keeps coming down.  

I never thought that I would ever be able to reach my 2012 pre-baby body weight, but through the help of both my dietitian and personal trainer, I have been able to achieve this goal. My family’s support has been a huge contributor and enabler to my weight loss.

My fitness level have reached new heights – over and above the 10kms runs, I have managed to run 7 X 21.1kms with PB of 2:46. I am now working on toning my body and maintaining the weight.

What the dietitian says

Bongi is the perfect example of how you can do anything you put your mind to. She started seeing another dietitian, Kezia Kent, after a wellness challenge at work inspired the start of her journey, starting at 88kg and moving down to 81kg. When Kezia immigrated, I continued working with Bongi who in total has lost over 20kg. Apart from making daily and sustained changes to her diet, Bongi’s new found love of running has supported her weight loss even further where she regularly challenges herself to 21km half marathons.