LILA BRUK, REGISTERED DIETICIAN | DIETITIAN IN SANDTON
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Staying in Control of Your Sweet Tooth

5/14/2013

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Can’t seem to look at the menu without looking at the dessert section? Have an uncontrollable sweet-tooth? Try these tips from Kezia first:


1.       Begin with fruit

Fruit is naturally sweet.  It’s also packed with vitamins, minerals and antioxidants, but most importantly its low in fat.

Ideas

·         Fruit yoghurt / low fat vanilla yoghurt with fruit added

·         Bananas baked in orange juice, cinnamon and a tsp of honey

·         Poached pears

·         Grilled fruit, especially nectarines, apricots and peaches. (Cut in half, remove the pip. Sprinkle with one tsp brown sugar and place under the grill until sugar has dissolved)

·         BERRIES!!! A 1 and ¼ cup of berries can go a long way.

o        Added to low fat yoghurt

o        Pureed with a splash of orange juice and poured over low fat ice-cream


2.       Eating dessert out tips

·         Order a small portion.  You only need a two to three mouthfuls to satisfy your sweet-tooth

·         Share a dessert between two people

·         Avoiding the biscuit base and only eating the filling


3.       Low fat options

·         Low fat vanilla ice-cream with a sprinkling of cinnamon

·         Low-fat custard

·         Low-fat, low sugar sorbet

·         Low-fat frozen yoghurt





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Are you eating enough fat?

10/17/2012

4 Comments

 
Click here to see Lila's comments on how much fat is enough?
4 Comments

Vegetarian Eating Plan

10/10/2012

1 Comment

 
Click here to see the Vegetarian Eating Plan that Lila did for Slimtrack
1 Comment

A Fat Confusion

8/27/2012

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“Eating FAT will make you fat”, “FAT is bad”, “cut out bad FAT to live longer”.  These statements have been said and heard more than enough times, resulting in much confusion.
Kezia helps us to debunk the myths and clarify the effect different fats have on our health.

Good fat, bad fat, why do we even need fat?

First of all the right kind of fat plays an essential role in the body. Namely, fat is vital for vitamin absorption, energy development as well as adequate brain functionality.  There are even some fats which lowers the risk of developing heart disease. So which are good and which are bad?

Fats are divided into 4 main classes

o        Saturated fats

o        Monounsaturated fats

o        Polyunsaturated fats (omega 3 and 6)

o        Essential fatty acids

Different fats have different effects on the body:


The FAT




Bad Fats


























Good Fats





















Essential fats
The Types




Saturated fats and

Cholesterol









Transfats
or
Partially hydrogenated vegetable oil









Monounsaturated fat




















Polyunsaturated fat such as







Omega-6





and



Omega-3
The FACT




Linked to heart disease and cancer










When plant fats are processed or exposed to very high temperatures, they convert to transfats. 

Lowering good cholesterol and adding to bad cholesterol in the body.

These fats and oils can help reduce the risk of heart disease by raising good cholesterol, lowering bad cholesterol and protects against the build up of plaque in your arteries.

Shouldn’t be eaten in large quantities because it’s not desirable to push up the total fat content of the diet

These are types of fats which cannot be manufactured by the body and need to be obtained by the diet.

Omega-6 fatty acids keeps skin and eyes healthy






Omega-3 fatty acids lower bad cholesterol, boost brain function, strengthens the immune system and may help improve moods

FOUND in




Animal products
- Full cream milk
- Cream
- Butter & lard
- Bacon fat
- Meat fat
- Chicken skin

Plant fats
- Hard / brick margarine


Foods containing hard, saturated fats
- Brick margarine
- Pies
- Baked goods
- Recipes which don’t state the type of fat used
- Reheated frying oil



 - Olive, canola and peanut oils
- Olives
- Avocados
-Soft-tub margarines
- Nuts and seeds























Omega 6

- Safflower, sesame and sunflower oils
- Soft tub margarines
- Nuts and seeds

Omega 3
- Fatty fish (such as salmon, mackerel, pilchards and tuna)
- Omega-3 enriched eggs
- Flax, canola and soybean oils
-Walnuts, pecans, pine nuts
Recommended intake of total daily energy

General population:
8-10%

Those at risk of heart disease: <7%





<1%













<15%






























Omega- 6

5-8%







Omega-3

1-2%


In conclusion, we can see that FAT isn’t ‘bad’ and that they’re not the enemy, we simply need to understand them correctly. If we place more emphasis on limiting the ‘bad’ fats while making sure that we eat enough of the ‘good’ fats, we’ll be one step closer to living a healthier life.

1 Comment

Leptin and Weight Loss

7/16/2012

1 Comment

 
Click here for Lila's comments on Leptin in relation to weight loss on SHAPE Magazine Online
1 Comment

HOW TO SPOT A FAD DIET

5/10/2012

3 Comments

 
Monique'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.

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BIKINI-FRIENDLY BREAKFASTS

4/17/2012

1 Comment

 
Monique 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.

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MUSCLE SCIENCE LEAN BODY EATING PLAN

4/12/2012

6 Comments

 
Looking 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!
6 Comments

GOING AGAINST THE GRAIN

4/10/2012

1 Comment

 
Article 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

1 Comment

NEW YEAR, NEW YOU

2/17/2011

1 Comment

 
Do your New Year's resolutions already seem like a distant memory? You can rekindle your motivation by setting yourself small, manageable goals. For example, losing 10kg in 1 month is unrealistic but losing 2kg in 1 month is. 

Rather set a goal that is achievable and gives you sense of accomplishment when you reach it, than set a goal that is out of your reach and only makes you feel disappointed when you don't get there!

Good luck everyone! 
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    Lila Bruk

    Lila Bruk is a registered dietician, functional nutritionist, Dietetics Association spokesperson, nutritional consultant and freelance health journalist.

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