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    12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

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    While it’s easy to be a vegetarian or vegan at home, it can be tricky eating out, even if it’s just meat that you are cutting from your diet. Luckily, more and more restaurants are catering to vegans and vegetarians. Plus, even if there isn’t anything specifically vegan on the menu, most establishments sub ingredients to make them vegan. To help you avoid the animal-product minefield that some restaurant menus can be, here’s a list of eateries in Cape Town and Joburg that you can put on your must-visit list.

    Vegan Restaurants in Cape Town

    Royale Eatery

    Burger lovers rejoice! Royale Eatery has a burger for every taste and dietary requirement, including veggie and vegan. They even make sure that the burger buns are free of animal products — many buns are brushed with egg white to make them shine. Just make sure to ask your waitress for a vegan bun. Bonus: recently they added vegan milkshakes to the menu. Don’t forget to book, this restaurant is always buzzing.

    Scheckter’s Raw

    Image by Scheckter’s Raw

    Located on Regent Road in Sea Point, Scheckter’s Raw’s philosophy is to offer natural, authentic, honest, plant-based, cruelty-free and nutrient-dense food. Go for breakfast and have the organic matcha flapjacks.

    READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

    Chefs Warehouse & Canteen

    Vegetarians and vegans have it good with Liam Tomlin’s Chefs Warehouse in Bree Street and the branch on Beau Constantia Wine Farm. The restaurants are famous for their Tapas For Two menus, which consist of eight courses that you share with a partner. If you go with a meat-eater, they will be able to choose four dishes from the menu and you will be given four veggie dishes. They are able to cater for vegetarians without prior notice. If you phone and give them at least three days’ notice, they will be able to create four vegan options for you. The restaurant at Beau Constantia has a vegetarian and vegan menu and does take reservations — make them in advance, the bookings fill up quickly!

    The Pot Luck Club

    Image by The Pot Luck Club

    The Pot Luck Club’s vegetarian menu is filled with delicious tapas-style dishes designed for sharing (trust me, though, you won’t want to). I recently went as a vegan and they were able to give me a list of veggie dishes that could be made vegan and there were more than enough for me to choose from (and I didn’t share!).  As with all restaurants, let them know your dietary requirements beforehand so that they can make sure that they can accommodate you. There’s one in Joburg, too.

    READ MORE: This Plant-Based Ploughman’s Sandwich Is A Vegan Dream

    Thali

    Another iteration from Liam Tomlin, Thali offers Indian tapas in Tomlin’s signature tapas-for-two style. There are both vegetarian and vegan menus and you can expect dishes like dahl and tempura veggies with tamarind and ginger dipping sauce. Go hungry because the portions are generous!

    Honest Chocolate Café

    Image by Honest Chocolate

    While chocolate and desserts are often oozing with dairy, this one caters for vegans. At the café, you’ll find a large number of vegan treats, including dairy-free ice cream, dairy-free milkshakes and of course, alternative milks for your Americano or latte. Their specialities are dairy-free milkshakes, our trademark ‘coconut dream’ drink, and the banana bread bunny chow. Vegan bliss on a plate. Yum.

    READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

    Vegan Restaurants in Joburg

    Perron

    Image by Perron

    If you’re a sucker for Mexican food (like many WH team members) and in Joburg, then Perron is the place for you. The menu features tapas dishes as well as the usual suspects, including salads, burritos and nibbles (hi, nachos and guac!). They do meat and fish dishes, as well as vegetarian and a few vegan ones too, including the Bandera (pickled baby carrot and broccoli salad with radish, pistachios, avo, crispy shallots, spring onions, greens and agave-nectar dressing) and the Bowl of Beans (black beans with spicy aubergine, coriander, cauliflower rice, pumpkin seeds, fresh avo and fire-roasted tomato salsa). Word to the wise, if you like margaritas and beer, get The Rita (a bottle of Corona perched in a goblet of frozen margarita – it works and it’s delicious).

    BeetFresh

    Not a restaurant, we still thought this ought to be on the list, since there are few vegan meal delivery places around. BeetFresh aims to make vegan food as inclusive and fun as possible for everyone – even the sceptics. Each meal is made to order and is delivered to your door. Think: kale and butternut salad bowls, breakfast burritos and tofu scrambles, taking the thinking out of your everyday meal needs.

    READ MORE: You’ll Want To Put This Easy Homemade Vegan Basil Pesto On Everything

    The Fussy Vegan

    If you’re looking for the plant-based version of your favourite meal, this is the way to go. They’ve also been voted best vegan restaurant in Joburg for two years running. Meals to try include their Tofu Facon Sub, Seitan Strib BGR, Breakfast Burrito and Tofu Buddha Bowl.

    MODBURGER

    This expansive menu includes a host of vegan burgers to satisfy almost any craving. The burger patties are made from veg – not faux meat – so you’ll get all those nutrients that you need to keep going, while feeding your desire for a good, chunky burger.

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    The Green Room

    The Green Room is a family-style restaurant situated at the Pirates Sports Club in Greenside, Johannesburg. On the menu, you’ll find a variety of vegan meals, spanning sandwiches, spring rolls, pizza and more.

    Fresh Earth Café

    This expansive menu has everything your heart desires. Choose from Thai stir-fries, wraps, sandwiches and freshly squeezed veggie juice for that health kick. They’ve also got a food store selling staple goodies for when you’re inspired from your culinary experience and want to recreate some meals. More

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      25 Surprising Foods That Taste Amazing On The Braai

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      “Open-flame cooking enhances the flavour of fruits and vegetables by concentrating and caramelising their natural sugars,” says Judith Fertig, co-author of 300 Big and Bold Barbecue and Grilling Recipes. Give fruits and veggies a very light brush of oil, then stick them on the braai over medium to high heat, turning as soon as grid marks appear. Cook for no more than five minutes total to help them retain their natural texture.

      Try the following prep techniques:

      Veggies & Fruit

      Tomatoes, mangos, melons, peaches, pineapples, plums, portobello mushrooms, nectarines and red peppers

      Keep them big – halves or large chunks – to keep them from falling through the grid.

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      Eggplant, squash and baby marrow

      Slice lengthwise; round cuts are far more likely to drop down.

      Mealie

      Husk on or off? Fertig is a fan of naked mealies on the braai because, she says, you get more of that delicious charred taste when the kernels have direct access to heat.

      Asparagus

      Larger spears can sit right across the grid. To keep thinner spears from plummeting to a fiery death, place them in a perforated foil pan.

      Button mushrooms, Brussels sprouts, cherry tomatoes, fennel, garlic, onions and strawberries

      These need help staying above the flame. Always cook on skewers or wrapped in foil.

      READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      Lettuce

      Cut hearts of romaine in quarters lengthwise, then brush the cut side with oil and season with salt. Braai over medium-high heat until you have good grid marks (two to three minutes).

      Grapes

      Braai a bunch of slightly oiled grapes still on the stems for three to five minutes, turning once.

      Banana

      Strip back one section of the peel, leaving it attached. Cut a slit lengthwise and stuff with pieces of dark chocolate. Replace the peel and wrap the banana in foil. Braai for 10 minutes, flipping once. Carefully open the packets and scoop out the chocolaty flesh with a spoon.

      Proteins

      Eggs

      Place whole eggs directly on the grid over medium heat. Cook for about 10 minutes (or until the shell has browned lightly all over). Remove the shell, chop the egg and serve over the braaied lettuce.

      Tofu

      Slice very firm tofu crosswise into two-centimetre slabs. Push two soaked skewers through each slice and brush with olive oil. Braai for four to six minutes per side. You can use any meat marinade or rub for tofu.

      READ MORE: Exactly How To Make The Perfect Pizza On The Braai

      Other

      Pizza

      Coat both sides of the dough with olive oil and braai directly over medium-high heat until the top bubbles and you have grid marks underneath (about three minutes). Turn over and quickly add toppings. Move to a cooler side of the grid, close the lid if you’re using a Weber and braai until the cheese has melted.

      Here’s how to dice an onion without crying your eyes out. Plus: 9 best post-workout snacks every active girl needs in her life.  More

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      How To Braai Like A Pro

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      Move over boys, we’ve got this!The sun is out which means it’s time to get the fire going this weekend, right? Here are five tips that’ll help you to get the most out of your grill.

      1. The Oil

      Look we all love a good drizzle of cold-pressed extra virgin olive oil now and again, but it’s one oil that should be reserved for salads only. The moment the olive oil hits 199°C it starts to degrade, which gives your meats a bitter taste (not to mention it releases toxins). We’ll pass on that, thanks! Rather opt for oils with a higher smoking point, like refined peanut oil (it’s good at 232°C) or avocado oil (it can be heated to 271°C).

      READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

      2. The Marinade

      Hands up if you marinate your meat in a little alcohol to cut down on carcinogens? FYI – there is an alternative. According to a study, a marinade of garlic, onion and lemon juice reduces heterocyclic amine contamination, a carcinogen created by charcoal flames, by 70%. So, what’s the perfect ratio then? Try two parts garlic and onion to one part lemon. Bonus: It makes for one delicious marinade.

      3. The Sauce

      Ah, tomato sauce, how we do love thee… unfortunately our waistlines don’t. Your fav bottle of tomato sauce contains a quarter sugar. And we have more bad news… that mayo in your potato salad has a whopping 11.5g of fat per tablespoon! But, not all hope is lost. Try swapping mayo for Greek yoghurt and opt for a fresh salsa instead of reaching for tomato sauce. You’ll still get maximum flavour (minus the bad stuff).

      READ MORE: Exactly How To Make The Perfect Pizza On The Braai

      4. The Carving

      Fact: After a long hard week you need a little R&R… your steak is exactly the same. The temperature of meat rises during cooking (obvs) and as it’s heating up, the muscle fibres shrink. This pushes water towards the centre of your meat. If you cut into it as it comes off the braai, all the moisture will pour straight onto your plate. So, let it rest for at least 10 minutes before you slice into that bad boy.

      5. The Kit

      Burn your meat and blame your tools? It might be time to invest in some essential grilling gadgets that will not only elevate your braai game but also make your grilling experience a breeze. Consider adding these must-have braai tools to your arsenal: sturdy braai tongs for precision handling, a reliable basting brush to infuse mouthwatering flavours and quality cleaning equipment to keep your grill in top-notch condition. With the right tools at your disposal, you’ll be on your way to becoming a braai master in no time!

      Grillight Tongs with LED Flashlight

      Mid-week braais, a South African passion, especially during loadshedding. These tongs come equipped with a built-in torch, set to amplify your grilling experience.

      Braai Brush

      Say hello to the guardian of your gleaming braai grid – the braai cleaning brush! Armed with brass bristles, it fearlessly tackles even the most stubborn dirt, while its beech wood handle keeps your cleaning mission a breeze.

      Megamaster Basting Brush And Bowl

      This basting combo? Nails a rock-solid 4.9 out of 5-star rating! “Great, solid strong quality and so affordable. Definitely worth buying. Perfect for the braai! The basting brush cleans easily and is my go-to for all types of cooking and baking.” Charne

      Looking for more ways to up your braai game this summer? Here are 4 low-calorie cocktails to enjoy next to the fire and a delicious braai dessert you need to try. More

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      All The Vegan Kits, Meals And Guides To Help You Go Vegan

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      These genius boxes, guides and meals take the guesswork out of going vegan and deliver delicious, nutritious meal ideas that’ll keep you going from Veganuary into infinity. Being vegan has seriously never been *this* easy.

      ProVeg Vegan App

      Wanting to go vegan? Try signing up for the ProVeg Veggie Challenge for one month. With their app, you can access easy-to-make recipes that’ll make your transition so much smoother.

      The Deli Basic Vegan box, R450

      Stock up on the essentials with this basic pantry box, containing the vegan Holy Grail: nutritional yeast, which mimics the flavour of cheese.

      READ MORE: 5 Vegan Breakfast Recipes To Help You Ace Veganuary

      The South African Vegan Cookbook, R305

      Eating oats every day? Mix things up with this essential cookbook, containing South African products in their recipes, no foreign or hard-to-find ingredients.

      Plated Convenience 7-Day Starter Pack, R1183

      If you’re wanting to eat plant-based but aren’t sure of meals (or are short on cooking time), simply try the Plated Convenience box, which comes with seven days of frozen meals you just need to pop out and heat. Zero brain cells necessary.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

      Fit Food4U 21-Day Vegan Package, R1,319.88

      Get meals for 21 days (that’s basically your entire vegan month). They’re all vegan and nutritious, so you can focus less on what to cook and more on how good it feels to be vegan.

      READ MORE: All The Things To Braai This Public Holiday If You’re Vegan

      UCook Veggie Meal Kits

      Trying to cook more? Try these ready-to-go cooking kits, with everything you need to make smashing vegan meals. You’ll learn new recipes to try later on, too.

      Dinnerbox Vegan Box, R945 for 10 meals

      Another ready-to-heat-and-eat meal box that’s totally vegan! Plus, with every purchase, you get four free soups. More

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      Are Air Fryers Actually Healthy Or Am I Kidding Myself?

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      Healthy fried food that’s just as delicious as the real thing? This isn’t the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

      The gadget, which “fries” food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years—and it doesn’t appear to be dying down anytime soon.

      But is the hype really warranted? Are air fryers healthy? The experts have some thoughts.

      What is an air fryer exactly?

      Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says Dana Angelo White, registered dietician and author of the Healthy Air Fryer Cookbook. You can also place other properly sized dishes and pans inside for baking, she adds.

      Registered dietician Natalie Rizzo, says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. “You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies.”

      It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods you’re about to fry and heat the device to the temperature you need. “It depends on what you’re cooking, but usually the 150- to 180-degree Celcius range is typical,” she says.

      READ MORE: Impress Everyone With This Simple Spinach And Ricotta Lasagne

      KambrookSmartlife Mechanical Air fryer, R1279

      So, are air fryers healthy?

      Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, you’re cutting a ton of calories and fat. The exact amount is hard to pinpoint because cooking preparations can vary by machine and by person, but you’re using a tablespoon of oil versus the whole bottle used in traditional deep-frying, says Rizzo.

      Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. “Some of my favourites are quinoa stuff peppers, sweet potato hash, asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs,” she says. Yum!

      READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

      Philips Essential Airfryer, R2499

      Are there any downsides to air-frying?

      It’s important to note that air-frying isn’t healthier than other non-frying cooking methods. (You’re still eating fried food, here.) “It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating grilled chicken or good old-fashioned cheese,” says Rizzo. You also might run the risk of eating bigger servings of foods that aren’t super nutritious (like fries) just because they’re made in a slightly healthier way than normal.

      Your best bet is to use the air fryer on occasion as a treat, but not daily. “I think it’s good to not go overboard on the air frying, and limit it to once a week,” says Rizzo.

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      What are the best ways to use an air fryer?

      Of course, an air fryer is a great option for lighter chicken wings and French fries but it’s also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. “For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke,” she says.

      You don’t always need a recipe. “I usually use my air fryer for from-scratch cooking, but I’ll occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer,” says White. “They come out so much better than baking them in the oven on a sheet pan.”

      Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it’s important to still eat air-fried foods in moderation to maintain a balanced diet.

      This article was originally published on www.womenshealthmag.com  More

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      You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

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      These summer rolls are a great way to slip some fresh veggies into the mix! We’ve swapped out rice paper rolls for baby spinach leaves – more nutrients – and the pickle gives this dish a zingy, juicy crunch. These summer rolls are low-carb, healthy, low-kilojoule and pack a flavour punch. You’ll be having thirds and fourths before you know it.
      Here’s how to make leafy summer rolls with an Asian-style dipping sauce…
      Asian summer rolls
      Ingredients 
      – 12 large baby spinach leaves– 2 baby/Mediterranean cucumbers, julienned– Crispy onion sprinkle– Beetroot microgreens– 12 long chives, blanched
      For the pickle
      – ½ cup lime juice– 2 tsp sugar– 2 medium-sized carrots, julienned– 2 thumb-sized pieces of ginger, julienned– 2 long green chillies, seeded and julienned
      READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
      For the dipping sauce
      – 2 tbsp soy sauce– 1 tbsp balsamic vinegar– 3 tbsp water– 1 tsp red spring onions, sliced
      Summer Rolls With Sauce: Method
      1/ Make the pickle by mixing the lime juice and sugar in a bowl, then add the carrot, ginger and chillies and toss well. Leave for 10 minutes.2/ Mix together all ingredients for dipping sauce and set aside.3/ Place some of the carrot pickle on a spinach leaf, add some cucumber, a little of the onion sprinkle and one or two micro greens. Roll up and tie with a blanched chive.
      SERVES 12. Per 71g serving or bundle: 85kJ, 0g fat (0g sat), 5g carbs, 210mg sodium, 1g fibre, 1g protein
      READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
      Cook’s note
      These need to be made fresh just before serving. If you can’t be bothered with the finicky task of wrapping and tying each roll, spoon the filling into individual baby gem lettuce leaves and serve the dipping sauce with a spoon, so guests can spoon it over the filling just before eating. More

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      in health and weelbeing

      How to Choose High-Quality Vitamins and Supplements

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      There are a lot of different multivitamins available, and not all of them are created equally. Before choosing a multivitamin, you should do your research to ensure that the one you pick is the one that will benefit you the most. Ask yourself these four questions the next time you go shopping for a multivitamin.
       1. Does it offer a complete range of vitamins and vital minerals?
      Multivitamins are designed to help you reach the daily recommended intake of the several micronutrients (vitamins and minerals) that your body needs to function at its best.¹
      Studies have shown that the majority of us are unable to do this through diet alone, taking a multivitamin is a beneficial  supplement.¹
      Whether you need a daily pick-me-up or nutrient replenishment, taking a comprehensive multivitamin will go a long way toward helping you obtain sufficient levels of micronutrients in your diet.
      Remember, when shopping for a multivitamin, it’s crucial to find one that offers you, the things you need.
      A high-quality multivitamin offers a complete range of vitamins and minerals, including vitamins A, C, D, E, K,B vitamins (thiamin, riboflavin, niacin, B6, and B12).²
      A multivitamin should also include a broad range of minerals, such as calcium, magnesium, potassium, zinc, iron, iodine, selenium, copper, manganese, molybdenum, and chromium.³
      Understanding the jumble of letters, figures, and micrograms relating to multivitamins can be exhausting. Fortunately, once you learn how to read labels, buying a multivitamin becomes simple. Supplement labels list ingredients in ascending order of predominance. Steer clear of multivitamins that contain a long list of additives.
       2. Is it stimulant-free?
      High-quality multivitamins should be free of stimulants.  Stimulants may cause health symptoms such as depression, diarrhoea, difficulty sleeping, fatigue, dizziness, and difficulty concentrating.⁴
      3. Does it have the appropriate daily values of ingredients?
      If you’ve chosen a multivitamin tablet with the required recommended daily allowance, you know you’ve made a great choice. Be sure to examine the ingredients in other supplements you are taking to prevent excessive intake of nutrients.⁵
      4. Does it offer a complete solution?
      In recent decades, the use of nutritional supplements has rapidly increased.6 One-third of adults and half of the population (⟩55 years of age) report taking at least one supplement per day.⁶
      Multivitamins come in a wide variety of formulations and forms. The key to getting all the benefits from your multivitamin is ensuring you’re buying a good quality one and taking it daily. 
      Whether you want to support your brain health, relieve stress and anxiety, or just rev up your energy, staminaand immunity, BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷ offers a complete solution.

      Get All The Essentials You Need In One Daily Dose!  
      Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY.

      Consider BIOPLUS® VIT-ALITY DAILY NUTRI-PACK⁷. Complete from a-z, BIOPLUS VIT-ALITY DAILY NUTRI-PACK is a health supplement in a conveniently packaged blister designed to provide you with a daily dose of antioxidants, omega 3, probiotics, vitamins and minerals.⁷
      The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: https://www.adcock.co.za/ProdVitamins/Bioplus and join the conversation on Facebook.
      *In Partnership with Adcock Ingram (Pty) Ltd
      2022102810238696
      References:
      1. National Institutes of Health. Multivitamin/mineral Supplements. Available at: https://ods.od.nih.gov/factsheets/MVMS-Consumer/. Last accessed September 2022.
      2. Liebman B. What should your multivitamin contain? Centre for Science in the Public Interest. Available at:https://www.cspinet.org/article/what-should-your-multivitamin-contain. Last accessed October 2022.
      3. Cleveland Clinic. 9 Vitamins and Minerals You Should Take Daily. Available at: https://health.clevelandclinic.org/which-vitamins-should-you-take/. Last accessed September 2022.
      4. Vo K, Neafsey PJ, Lin CA. Concurrent use of amphetamine stimulants and antidepressants by undergraduate students. Patient Prefer Adherence. 2015 Jan 22;9:161-72. doi: 10.2147/PPA.S74602. PMID: 25653508; PMCID: PMC4309786. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4309786/. Last accessed October 2022.
      5. Blumberg JB, Bailey RL, Sesso HD, Ulrich CM. The evolving role of multivitamin/multimineral supplement use among adults in the age of personalized nutrition. Nutrients. 2018 Feb 22;10(2):248. doi: 10.3390/nu10020248. PMID: 29470410; PMCID: PMC5852824. Available at: https://pubmed.ncbi.nlm.nih.gov/29470410/. Last accessed October 2022.
      6. Hamishehkar H, Ranjdoost F, Asgharian P, Mahmoodpoor A, Sanaie S. Vitamins, are they safe? Adv Pharm Bull. 2016 Dec;6(4):467-477. doi: 10.15171/apb.2016.061.  Epub 2016 Dec 22. PMID: 28101454; PMCID: PMC5241405. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5241405/. Last access October 2022.
      7. Bioplus® Vit-Ality Daily Nutri-Pack capsules package insert. Adcock Ingram.  More

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      28 Easy Food Swaps That’ll Help You Lose Weight

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      There’s a simple hack that can boost your weight loss, leave you feeling fuller for longer and have you feeling more regular. It’s called fibre and this often-overlooked food can deliver major benefits to your body. Not only does it keep your system nice and clean, fibre has a genius move in its arsenal: the ability to keep you feeling fuller for longer, boosting satiety. That feeling of fullness is a major key in weight loss, prompting you to eat less instead of more. These genius food swaps find the high-fibre substitutes of other foods, which are often healthier, too.
      Why you need to switch up your food
      We all know our bodies need calcium for bones, vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.
      Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere…
      Food Swaps At Breakfast
      1. Spice up your eggs: A third of a cup of chopped onion and one clove of garlic will add one gram of fibre to scrambled eggs.
      2. Drop a whole orange into the blender to flavour your morning smoothie. One peeled orange has nearly three grams more fibre than even the pulpiest orange juice.
      3. Make your own fruit juice. Blend peeled, sliced and cored or pitted fresh fruit with a little cold water in a food processor. Drink immediately for the best nutritional value. A 250ml glass has more than one gram of fibre.
      4. Cook a bowl of oat bran instead of oats; it has nearly two grams more fibre. Add even more flavour and fibre by stirring in a quarter of a cup of raisins or chopped dates before popping it into the microwave.
      5. Sprinkle ground flaxseeds over your favourite cold cereal or stir a few spoonfuls into a cup of yoghurt. Two tablespoons of ground flaxseeds deliver almost an extra two grams of fibre.
      6. Grab an Asian pear. Similar in taste to other pears, the red-coloured Asian variety has an apple-like crispness and shape and, at four grams a pear, it delivers significantly more fibre.
      7. Buy spreadable fibre, like peanut butter, for your wholewheat toast. Two level tablespoons add three grams of fibre, along with a healthy dose of heart-protecting fats and nutrients like vitamin E.
      8. Make a smoothie using fruit or oats, as these contain at least two grams more fibre than blends that aren’t fruit-based or don’t include oats.
      READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
      At lunch
      9. Try rye bread if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.
      10. Opt for quinoa instead of white rice and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.
      11. Stow a tin of microwavable soup in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion.
      12. Shower your pasta with origanum or basil. A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.
      13. Build your burger with a sesame-seed roll instead of the plain variety. Sesame seeds add half a gram of fibre per roll.
      14. Order your boerie roll with tomato-and-onion relish Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.
      READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily
      In the afternoon
      15. Drink chocolate milk, not plain milk. The combination of chocolate and the compounds needed to keep it suspended in the milk provides a gram of fibre in every 250ml serving.
      16. Pop a pack of reduced-oil popcorn instead of popping open a bag of potato chips. There are eight grams of fibre in every bag of popcorn.
      17. Enjoy a tomato juice and its two grams of fibre per 200ml tin. Go with the plain juice and avoid the cocktail version, which is high in sodium from the added salt and Worcester sauce.
      18. Graze on trail mix instead of a granola bar. Most granola bars have only one gram of fibre, while trail mix with dried fruit has nearly three grams.
      READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet
      At dinner
      19. Toss half a cup of chickpeas into a pot of your favourite soup. They’ll absorb the flavour of the soup and tack six grams of fibre onto your bottom line.
      20. Swap a sweet potato for your standard spud. Sweet potatoes have two grams more fibre per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato – that alone contains one gram of fibre.
      21. Go wild when you make rice. Cup for cup, wild rice has three times more fibre than white.
      22. Add some green to your red sauce. Doctor your favourite pasta sauce with half a cup of chopped spinach. The spinach will take on the flavour of the sauce and pad your fibre count by more than two grams.
      23. Cook wholewheat or spinach pasta instead of the usual semolina kind. A cup of either contains five grams of fibre.
      24. Cook broccoli, cauliflower and carrots and you’ll take in three to five grams of fibre per serving – nearly twice what you’ll get out of them if you eat them raw, as heat makes fibre more available.
      25. Add beans to give your bolognese a fibre boost. Substitute one part chopped, cooked beans for one part lean-beef mince. Cook both together to allow the beans to absorb the juices and seasoning. For every 100g of cooked beans, you get seven grams of fibre.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      For dessert
      26. Say nuts to chocolate bars. Bars with nuts, like Cadbury’s Whole Nut chocolate bar and Lunch Bars, have up to two grams of fibre – almost twice the fibre content of bars without nuts.
      27. Top a bowl of ice cream with sliced fresh berries in lieu of a chocolate topping. Half a cup of raspberries provides four grams of fibre; strawberries and blueberries pack half that amount.
      28. Try a slice of apple tart or a bowl of fresh fruit salad and you’ll add at least an extra three to five grams of fibre. Cake doesn’t have nearly as much. More

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      in diet and nutrition

      5 Ways To Measure Healthy Portion Sizes Without A Scale

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      The Association for Dietetics (ADSA)  in South Africa held a Twitter Talk on #HealthyNutrition4All, which highlighted how South Africans are becoming one of the most obese populations in the world! Some of that is attributed to unhealthy lifestyle habits, but a hefty portion can contribute a lot to the statistic. Here, dietitians, The Heart & Stroke Foundation SA, FoodBank SA, Soil For Life and the Department of Health share tips on measuring your meal’s healthy portion sizes – without a scale.
      Use The Plate Model
      The Heart Foundation recommends using a plate to estimate how much starch, meat and vegetables you should eat. Half your plate should be veggies, a quarter starch and the rest protein.
      READ MORE: 5 Portion Control Tips You’ve Probably Never Heard Before
      Use Your Hands
      Dietician Maryke Gallagher advises that you should measure food with your fist. One portion of fruit should be the size of your fist. Also use your palm to measure how much protein, etc. you should be eating. A palm is the size estimate of your protein portion, your fist is the size of a starch portion and your full hand (or more) is the size of a veg portion.
      Know When You’re Full
      Dietician, Karlien Duvenhage, believes it’s important to be in tune with your body and start learning when you are hungry or full.
      READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
      Go Mini
      The Heart Foundation suggests you eat out of a small bowl, with smaller utensils and cups to make the meal appear ‘fuller’. Use a smaller bowl for rice and noodle dishes instead of a giant one; try eating your regular meals from side plates instead of full-size plates. This tricks your brain into thinking you’re eating a bigger meal and also makes you feel more satisfied with what you’ve eaten if it looks like a large portion of food, when really it’s a healthy portion.
      Your Portion Size Go-To Guide
      Meat should be the size of a deck of cards; carbohydrate portions (rice, bread, noodles and spaghetti) the size of a tennis ball; fat (bacon rind, oil, mayonnaise), the size your thumb; and veg is a free for all, according to dietician Jade Seeliger.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating More