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Super Food Sunday – Crazy about Cranberries

Berries are a well-established Super Food, so let's have a closer look at one berry in particular - the cranberry. Many would associate berries as a summer food, but there are many ways that you can include them in your winter diet. The high content of Vitamin C and fibre contained within the...

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Snack Attack!

In social situations it is often difficult to resist the temptation of crisps, nuts and other snacks on offer. These foods are loaded with calories and are a sure way to sabotage a diet! The best way to equip yourself to avoid temptation, is to make sure that you have had a healthy snack at

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Recipe: Broccoli and Feta Soup

I had to share this winter warmer recipe with all of my readers! My mom emailed it to me with a message “Oh my word - absolutely DELICIOUS!!!! No more word's needed.” So I guess that's all I really need to say! Ingredients: 15g butter and 15ml sunflower oil 2 large onions, thinly sliced 4

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Super Food Sunday – Sweet on sweet potatoes!

Here are a few reasons why sweet potatoes are considered a Super Food: Their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain. They are rich in carotenoids, the...

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Optimise your metabolism!

People often think that skipping meals will help them to loose weight quicker. In actual fact this does more harm than good. When you skip a meal, you are telling your body that you are starving today, and it goes into starvation mode. When you eat, your metabolism works to break the food down for

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Super Food Sunday – Salmon!

Salmon is appointed Super Food capabilities largely due to its high Omega 3 Fatty Acid content. It contains EPA and DHA in amount that have been shown to have a positive influence on health. Salmon is also a great source of Protein, Vitamin D and Selenium. Omega 3's have been shown to have...

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Amazing Apples!

When you think of “apples” and “health” the first thing that is likely to spring to mind is the age old saying “An apple a day keeps the doctor away.” Although this saying has become somewhat of an old wives tale, there is in fact a lot of truth behind it. Apples do indeed have many

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Super Food Sunday – Chickpea Feast!

Part of the legume family, chickpeas are a real super food! They are a great source of protein, low in fat, and high in fibre. They are also full of zinc, folate  and phosphorus. Chickpeas contribute to decreasing cholesterol and potential for heart disease, support good digestion, and help to...

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Super Food Sunday – The power of Spinach!

With the introduction of “Super Food Sunday” I have chosen to look at one of my favourite foods of the moment - Spinach! Popeye will tell you that spinach gives you great muscles, but what else can this green leafy veg do for you? Spinach has a high nutritional value and is rich in vitamin

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A rainbow of fruit and vegetables

We all know that fruit and vegetables are good for us, but it is important to include these foods in a variety of different colours. Don't stick to the same types day in and day out. Each different colour fruit and vegetable contains specific nutrients, and the combined effect provides the best...

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Gotta love legumes!

A legume is defined as a seed, pod, or other edible part of a leguminous plant used as food. More simply, legumes are plant proteins that include beans, peas, chickpeas and lentils. These plant foods are not only for vegetarians and can be included as part of a healthy diet. Legumes are highly...

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Cheers!

Pure alcohol contains 7 calories per gram. This is twice as many calories as 1g of carbohydrate or protein, and almost as much as 1g of Fat. In other words, if you want to loose weight and reduce body fat, alcohol is best left alone. Having said that, we are all human. If I told you

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Keeping on track this Easter

This weekend will be a challenging time for those trying to lose weight.  Society, and specifically chocolate manufacturers, have made Easter more about chocolate Easter eggs than about the actual celebration of Easter. Chocolate, no matter what type, is high in fat (saturated fat nogal) and sugar,...

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I am a Dietician, but I don’t believe in diets!

It’s never to late to make a change. Dont go on a diet! Look at the food choices you are making, eliminate the bad choices, and learn how to make healthier choices! Healthy choices = healthy habits = healthy lifestyle = healthy YOU!

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What’s in a colour?

There is a long standing debate over the difference between white and brown sugar, and which the healthier option is. Many assume that brown sugar is more “natural” and therefore the better option, but is this true? Let's take a closer look. Sugar is produced from sugar cane or sugar beet. Often...

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Crustless Spinach and Feta Quiche

This crustless quiche is quick, easy and tasty! It's also a healthy and light dinner option. You can get creative and substitute the spinach and feta for other yummy options, such as roast veg and caramelized onions, or roast butternut and blue cheese! Ingredients: 300g fresh spinach, chopped 120g...

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5 pregnancy nutrition myths busted!

1.  I am eating for 2 so I can eat as much as I like! Contrary to this popular belief, your body doesn't require any additional calories until you reach the second trimester, and even then, you only require approximately 300 - 350 calories extra, the equivalent of 1 ham and cheese sandwich or 3...

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Good news about fats!

Fat is considered a very negative word, but in actual fact our bodies need a certain amount of fat to function properly. Generally, we refer to “good fats” and “bad fats”. You need some “good fat” in your diet in order to supply essential fats that your  body cannot make for itself, and...

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Celebrate St Patrick’s Day in Style!

Don't let St Paddy's day get you down - it is possible to enjoy a few cold ones and a meal at your local Irish pub and still keep on track with your diet. Here's how: Stay off the Guinness and choose a fine Irish Whiskey to sip on instead Choose white wine and spritzer it

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Meat Free Mondays

Recently a client told me that she follows “Meat free Mondays.” This got me thinking, and the next Monday I announced to my hubby that we too were embracing the concept.  (You can imagine his face!) The initiative was started as a means to cut carbon emissions - a UN survey in 2006 showed that

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Delicious and healthy tea time snacks!

I had to share this low fat bran muffin recipe with you! It's an old recipe that I have recently started using again. These muffins serve as the perfect snack and will help to keep your blood glucose levels constant between meals. Ingredients 1 ¼ cup flour ½ cup sugar 1 TBS baking powder ¼

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