<![CDATA[Registered Dieticians - The Healthy Blogger]]>Wed, 23 May 2012 09:24:12 -0800Weebly<![CDATA[THE ANTI-AGING DIET]]>Sun, 13 May 2012 11:29:48 -0800http://www.lilabruk.co.za/2/post/2012/05/the-anti-aging-diet.htmlSee Lila's tips published in Longevity magazine to age-proof your skin and body through your diet. Click here
]]><![CDATA[HOW TO SPOT A FAD DIET]]>Thu, 10 May 2012 12:41:33 -0800http://www.lilabruk.co.za/2/post/2012/05/how-to-spot-a-fad-diet.htmlMonique's guide on how to choose a safe, effective weight loss plan...

The Atkins diet, the Zone diet, the Cookie Diet- fad diets come and go as quickly as fashion changes in New York. If these diets were really effective no-one would ever have a weight problem. Here are some ways to spot a fad diet:

1.      Dramatic statements

This is probably the biggest warning sign of any fad diet. Any diet promising that you will lose 20kg in a month is a fad diet. Weight loss is only healthy and sustainable at a goal of 500g to 1kg per week. Also look out for statements like “eat all you want and still lose weight”, and terms like “effortless,” “easy,” “guaranteed,” “breakthrough formula,” and the like. 

2.      Restricting foods

A diet that tells you to completely eliminate a certain food or food group from your diet should send alarm bells off in your head. Not only is it unsustainable, but restricting a food or an entire food group will exclude vital nutrients and put you at an increased risk for developing nutritional deficiencies in the long run.

3.      ‘Good’ vs. ‘bad’ foods

Any diet that tells you that certain foods are bad and certain foods good is worrisome. No food is good or bad, and all foods can form part of a healthy diet, though some foods need to be eaten in moderation. Just like a car needs the right petrol to run properly, we need to fuel our bodies with a healthy diet for adequate carbohydrates, protein, fat, vitamins and minerals, all which come from a variety of foods. 

4.      Quick-fixes

In this era of instant gratification the idea of working towards a long-term goal is fiction to most. There is no such thing as a quick-fix when it comes to healthy weight loss, and it is almost guaranteed that just as quickly as you lose the weight you will pick it up again.  If no long-term behaviours are put into place, can a 30kg weight loss really be long-term and sustainable?

5.      Buy me!

Be wary of diets that require for you to buy certain products, pills, powders or lotions in order to work effectively. These gimmicks are merely to make your pocket and not your butt lighter. Be wary of diets that recommended the use of specific products with claims that they will improve your weight loss.

…and remember if it seems too good to be true, it probably is!

The best diet is not to diet at all, but rather make healthy food choices to lose and maintain weight loss. At the end of the day sustainable weight loss can only be achieved by eating a healthy, balanced diet in combination with an increase in physical activity.

For an effective, safe and sustainable weight loss plan, click here.

]]><![CDATA[BIKINI-FRIENDLY BREAKFASTS]]>Tue, 17 Apr 2012 00:58:49 -0800http://www.lilabruk.co.za/2/post/2012/04/bikini-friendly-breakfasts.htmlMonique gives us tips on some waistline-friendly breakfasts

Your mother was right- breakfast is the most important meal of the day. A nutritious breakfast is essential in providing the energy you need for a long day ahead of scheduled meetings and never-ending deadlines. Research shows that those who eat breakfast are more likely to lose and maintain weight loss than those who forgo this healthy meal. It is suggested that a healthy breakfast will keep you fuller for longer and prevent reckless overeating throughout the day.

1.      Whole-grain toast and Avo

This is a good option because…

Avocadoes are a good source of vitamin E, an antioxidant that neutralizes harmful free radicals, protects against the effects of sun damage and pollution. Whole-grains are rich in selenium, a mineral which plays a key role in the health of our skin. Selenium helps protect elastin, a type of protein that keeps skin firm and supple. Selenium also projects against sun damage by buffering the harmful effects of the sun.

How to prepare

Pop a slice of high fiber bread like whole-grain bread into the toaster. Top with one quarter of an avocado.

 

2.      High fiber cereal

This is a good option because…

A diet high in fiber is great for a whole range of health benefits, from lowering cholesterol levels to keeping keep the gut healthy and prevent constipation. Also, fiber slows down the absorption of sugars into the blood stream, keeping blood sugar levels stable and keeping you fuller for longer.

How to prepare

Super easy! Try a range of high fiber cereals like All-bran Flakes or Special K. Be creative and sprinkle with mixed nuts, finely diced dry fruit, or small fresh fruits like berries. Chose low-fat or fat free milk or yoghurt.

3.      Instant oats

This is a good option because…

Oats and oat meal are high in soluble fiber which helps lower blood cholesterol levels. Just to be sure to avoid those that are flavoured and would thus have a high GI. Rather choose one that is “Original” flavour and that has no sugar added

How to prepare

Just add water. How hard can that be? Add 2t dried cranberries, half a grated apple, or a sprinkle of cinnamon for flavour.

4.      Fruit smoothie

This is a good option because…

Smoothies are a great way to get in your 5-a-day. Fruits are nutrient-dense yet low in calories so are essential as part of a healthy weight loss diet. Rich in vitamins, minerals, anti-oxidants and other essential nutrients, fruits protect against a whole myriad of diseases and illness for optimal health and well-being.

How to prepare

If the city traffic means you sit in your car for long periods of time, why not make your breakfast to go? The night before blend 1 cup low-fat yoghurt (preferred flavour) with 1 cup seasonal fruit (think mango, kiwi, or strawberries) with 1 small banana (helps with the texture of the smoothie). Add low-fat/skim milk to achieve a desired consistency, and refrigerate. Use blocks of ice or water to add volume without adding calories, Pour into a suitable bottle (a good idea is to use a travel mug with removable yet sealable lid).

5.      Yoghurt trifle

This is a good option because…

Yoghurt is a great source of probiotics, living organisms that help in creating a healthy gut environment. Recent research into probiotics is also showing cholesterol-lowering effects. Also, yoghurt is a great source of calcium. Calcium has been shown to improve fat secretion from the gut, thus lowering the amount of fat absorbed and actually assisting in weight loss. This effect, however, is limited to dietary calcium and has not been shown in calcium in the form of supplements.

How to prepare

Prepare a colourful yoghurt trifle the night prior. In a glass bowl, alternate layers of ½ cup muesli, 1 cup low-fat yoghurt, and 1 cup chopped fresh seasonal fruit. Refrigerate for the next morning.

]]><![CDATA[MUSCLE SCIENCE LEAN BODY EATING PLAN]]>Thu, 12 Apr 2012 07:50:22 -0800http://www.lilabruk.co.za/2/post/2012/04/muscle-science-lean-body-eating-plan.htmlLooking for an eating plan to support your gym training while building muscle and losing fat?

Click here to see the eating plan Lila did for Muscle Science Lean Body!
]]><![CDATA[GOING AGAINST THE GRAIN]]>Tue, 10 Apr 2012 08:02:34 -0800http://www.lilabruk.co.za/2/post/2012/04/going-against-the-grain.htmlArticle from Slimtrack.co.za:

There has been recent debate about low carb diets, here are my thoughts on the subject:

The High Protein, Low Carb diet such as recently proposed by Tim Noakes is not a new one – it keeps on coming back into fashion. But like many fashion trends, it is one of those diets that it would be best to forget (shoulder pads, anyone?).

Read the rest of the article here

]]><![CDATA[WHAT IS YOUR WEIGHT LEGACY?]]>Thu, 01 Mar 2012 01:29:54 -0800http://www.lilabruk.co.za/2/post/2012/03/what-is-your-weight-legacy.htmlYour child has your eyes, but does she have your weight concerns too?

There has been much research done into the relationship between a parent's attitude towards their weight and the effect it has on a child's body image. In addition, the research that I did for my Masters study showed that over 50% of 8- and 9-year old girls wanted to be thinner and had already tried to lose weight in the past. Also, the degree to which parents commented on their child's weight was found to have a significant effect on how happy the child was with their bodies.

Therefore the best thing you can do to ensure your child has a healthy weight and body image is to avoid talking about your own weight and avoid commenting on your child's weight. Rather set a good healthy eating example by letting your child see you eating in a balanced way and exercising regularly.

Here are some more tips to improve your child's body image:

  • Focus on health – not weight
  • Avoid commenting on other people’s weight (e.g. other family members, celebrities, people on TV, etc)
  • Exercise together as a family and make it fun
  • Get your child involved in cooking - this will improve their attitude towards healthy food
  • Encourage healthy snacks
  • Limit fast food
  • Have healthy treats on hand (e.g. fresh fruit, yoghurt, popcorn, crudites and hummus, etc)
  • Don't label food as “good” or “bad”
  • Eat meals together as a family - research has shown that this also helps to improve children's attitudes towards healthy food and also makes them more likely to make healthier food choices
]]><![CDATA[LOVE YOUR HEART!]]>Thu, 09 Feb 2012 05:37:54 -0800http://www.lilabruk.co.za/2/post/2012/02/love-your-heart.htmlWith February being the month of Love, isn't a good time to look after your heart?

You can love your heart by:
  • Going for annual cholesterol checks
  • Avoiding saturated fat (e.g. butter, red meat) and trans fats (commercial biscuits, pies and crisps)
  • Eating more unsaturated fats (e.g. avo, nuts, seeds, vegetable oils, fatty fish)
  • Exercising at least 30 minutes on most days of the week
  • Keeping your weight in check
  • Keeping your blood pressure healthy
  • Avoiding excess salt and pre-packaged foods
  • Eating more fresh fruits and veggies
  • Choosing fat-free dairy products
Have a great month!
]]><![CDATA[WATER – the best things in life are free!]]>Thu, 10 Nov 2011 04:22:42 -0800http://www.lilabruk.co.za/2/post/2011/11/water-the-best-things-in-life-are-free.html With summer here and the temperature soaring, it’s more important than ever to drink enough water. We all know that being well-hydrated to ensure that your body functions correctly, but did you know that it can also help your weight loss?

Water aids weight loss in 2 main ways:

  1. Dehydration can impair exercise performance, so by drinking enough water and being well-hydrated, you can ensure that you can exercise at your peak and thus burn the maximum calories in the process.
  1. Often one confuses thirst with hunger. So, when you feel you’re hungry, but no food satisfies that hunger, you may find that a glass of water does the trick. Thus, by drinking enough water you can be sure that hunger pangs are related to actual hunger, rather than just needing more fluids.
So how much water do you need?

Although the old adage of about 8 glasses a day does apply, if you want a more accurate value, try this equation to calculate your water needs:

Amount of water (mls) = Weight (kg) x 30ml

For example, a 60kg woman, would need 60 x 30ml = 1800ml or 1.8 litres of water per day. Although one may need more than this to compensate for fluid losses on a particularly hot day or for intense exercise.

Remember that caffeine-free herbal teas also count towards your fluid intake!

Have a wonderful water-filled Summer’s Day!

]]><![CDATA[MEMORY-ENHANCING FOODS, PREGNANCY AND VEGETARIANISM, AND MUSHROOMS]]>Thu, 28 Jul 2011 01:07:32 -0800http://www.lilabruk.co.za/2/post/2011/07/memory-enhancing-foods.htmlHi all!

If you feel like you are constantly forgetting where you left your keys, or forever finding your colleagues' names are at the tip of your tongue but not quite close enough, perhaps you could do with eating the right foods to boost your memory.

Click here to see the Destiny Man article about memory-enhancing foods that I was quoted in

For those vegetarians among you, who are pregnant, or planning for a family, see this Beeld article that I was quoted in

And lastly, here is some info on the immune-boosting properties of mushrooms from a Sunday World article I was quoted in
]]><![CDATA[OTHER RECENT ARTICLES...]]>Wed, 15 Jun 2011 05:00:43 -0800http://www.lilabruk.co.za/2/post/2011/06/-oh-and-take-a-look-at-this-fair-lady-article-too.htmlhttp://www.fairlady.com/lifestyle/health-fitness/how-to-eat-well-work-well

http://www.fairlady.com/lifestyle/health-fitness/the-work-diet

http://www.fairlady.com/lifestyle/health-fitness/the-ultimate-flat-tummy-diet

http://www.shapemag.co.za/get-off-the-charts-energy/
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