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Birchers Muesli

Birchers Muesli 2 Cups Rolled Oats 1 ¾ Cup (420ml) Milk ¼ Cup (60ml) Apple Juice 3 Tablespoons Lemon Juice 1 Apple, cored and grated with peel 1-2 Tablespoons Honey 1 ½ Cups Plain Yoghurt (I prefer using Double Cream Plain Greek Yoghurt) A dash of cinnamon Toppings: your favourite nuts, dried fruit, fresh fruit, toasted coconut etc. (try using only one serving fruit ie. ¾ Cup cut up fresh fruit or 1 Tablespoon Cut up Dried Fruit (eg. cranberries, raisins) Combine Oats, milk, apple juice and lemon juice and let sit overnight in the refrigerator. In the morning add the grated apple, honye, yoghurt, and cinnamon and mix...

Hydration

Hydration – a term used to indicate that a substance contain water “Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,” says Larry Kenney, PhD, a professor of physiology and kinesiology. Drinking fluids serves a range of purposes in our bodies, such as removing waste through urine; controlling our body temperature, heart rate, and blood pressure; and also maintaining a healthy metabolism. The big questions is always, “How much water do we need to consume per day?” The answer to that is quite simple...

Tuna Pie with Sweet Potato Topping

In the week we rarely have time to cook complicated meals. This is a very easy tuna dish that can be made on your Sunday food prep day, and then portions of it can just be reheated on the days that you do not have time to cook dinner. It is a very balanced meal which can be enjoyed by itself (it contains protein, carbohydrates and fat) or it can be accompanied with a green side salad to up the veggies and fibre in the meal. Enjoy! Tuna Pie with Sweet Potato Topping 6 medium size sweet potatoes, peeled and chopped 1/4 cup milk 70g unsalted butter, chopped salt...

Up those fruit and veggies for cancer prevention

On the note of breast cancer awareness month in October and prostate cancer awareness this month, I decided to write something on cancer prevention and the correlation between cancers and diet. One third of cancers are linked to diet, developing over a long period of time. There is growing evidence that excess body weight increases the risk of cancer at several sites, including kidney, endometrium, colon, prostate,  gallbladder, and breast in postmenopausal women. Evidence from recent diet and nutrition studies showed that fruit and vegetable intake is critically important in risk reduction for many cancers. Antioxidants also protect the body against free radical damage. So very important to up...

Sunny side up

Eggs have been very restrictive in the past due to their high cholesterol levels. Over the years the restrictions have loosened a bit, but eggs’ unhealthful reputation has been hard to shake and has people confused all round. While eggs are certainly not the demon a lot of experts have claimed them to be, they are still controversial, mostly due to the relationship between cholesterol and heart disease. Eggs are made up of much more than just cholesterol. They are a great source of high quality protein (6g per egg), along with omega 3 fatty acids. Eggs are considered the most bio available source of protein, which means that...

Planning

For my first blog post I would like to highlight one of the most important and crucial points to me when it comes to healthy eating, and that is planning planning and once again planning. When you are at work, and 11.00 comes and your stomach is starting to rumble, you would naturally go out and find the quickest and easiest meal you can find, which 90% of the time will not be the healthiest and best option for you. If you packed a healthy lunchbox with a healthy lunch and easy on-the-go snacks on the other hand it would not have been necessary to compromise your health with unhealthy food options. On a Sunday I normally...