justthrive.

02/09/2021

- Are you struggling to make sense of conflicting nutrition information?
- Are you frustrated with generic programs that don’t address your needs?
- Are you desperate to improve your lifestyle but find diets restrictive?
- Do you struggle to manage your food allergies?

For less that R5/day, the Coach THRIVE program is just for you!

Leave your email below to find out more about our personalised LIVE WELL, EAT WELL and MOVE WELL program!

31/08/2021

Sign up today to kickstart your journey to a healthier you!

31/05/2021

28/05/2021

Most people are aware that cold drinks contain added sugar but do you know which drinks contain the most sugar?

This image illustrates the sugar content per cup (250ml). It is important to note that most people drink more than 1 cup at a time so it is likely that you are consuming more sugar than what is illustrated below.

Some of the brands have started offering lower sugar options. Be careful which product you buy as the labels look similar but the sugar content is very different.

25/05/2021

For some people, a sandwich just isn’t a sandwich without a layer of creamy mayonnaise, a taco isn't a taco without a dash of hot Tabasco sauce, and what is a Nandos chicken without Nandos sauce?

These extra ingredients certainly boost the flavour of a meal yet they also add extra sugars, sodium and often inflammatory fats. Depending on your personal needs, you may need to reduce your intake of some of these nutrients so it’s important to be able to make informed decisions.

This image illustrates the sugar content per 100g of some commonly eaten condiments and sauces and compares the sugar content to the equivalent number of teaspoons of sugar.

Which other sauces and condiments would you like us to analyse?

20/04/2021

Thank you to Your Daily SPORT FIX for featuring our popcorn post in your article on fiber.

Check out this article for tips on how to increase your fiber intake - https://yourdailysportfix.com/add-more-fiber-to-your-diet-with-these-simple-tweaks/

While fiber is one of the most important nutrients to get in your diet, most of us aren’t consuming enough of it. Diets high in fiber can boost heart health, reduce the risk of cancer, improve your skin, ease GI issues, and improve your immune system. If you’re not sure how to get more fiber [.....

20/04/2021

From salad dressing to peanut butter, added sugar can be found in even the most unexpected products.

Many people rely on quick, processed foods for meals and snacks. These products often contain added sugar so it’s important to be able to identify and quantify the amount of sugar included in a product.

However, identifying sugar on a food label can be a little tricky as sugar can be listed under several different names.

Lookout for the following names: brown sugar, concentrated fruit juice, corn syrup, dextrose, treacle, fructose, glucose, glucose syrup, golden syrup, honey, invert sugar, lactose, malt, malt extract, maltose, isomaltose, maltodextrin, maple syrup, molasses, raw sugar, sucrose, sugar and cane sugar.

The recommendations on sugar intake:
- Men should consume no more than 9 teaspoons (36 grams) of added sugar per day.
- For women, the number is lower, 6 teaspoons (25 grams) of added sugar per day.

07/04/2021

24/03/2021

What is considered a portion size of food?

You don’t need to weigh your food to help you determine your portion sizes. You can easily use your hand(s) to estimate your portion sizes.

As your hands usually correspond to your body size, larger people who require more food will typically have larger portions.

A rough guide for each meal is:

- High protein foods: 1 palm-sized serving for women and 2 palm sized portions for men — such as meat, fish, poultry and beans
- Vegetables and salads: a minimum of 2 cupped hand sized portions for women and men. Increase if desired.
- High carb foods: 1 cupped hand portion for women and 1 fist size for men — such as whole grains and starchy vegetables
- High fat foods: 1 thumb sized portion for women and 2 for men — such as butter, oils and nuts.
- Legumes and lentils: 1 closed fist for woman and men
- Cheese: 1 thumb size

22/03/2021

A food label is a useful tool to help you determine if a product is healthy or not.

All of the nutrients are listed in two columns - per 100g and per serving. The suggested serving size differs per product so utilise the 100g column to compare similar products.

The 'per serving' column tells you how much of each nutrient and the amount of kilojoules you will consume if you consume the suggested serving. Be careful as the suggested serving size is not the same as the packaging size and the suggested serving size is frequently much smaller than what people consume in a single serving.

16/03/2021

Are you on the lookout for a quick and easy breakfast or snack option without added sugar?

These pancakes tick all the boxes! Keep it interesting with a variety of flavour additions.

Simply blend the oats, bananas and eggs together in a blender and cook on a pan.

tip - cook through on one side before flipping

10/03/2021

Consuming sufficient fibre is important for your health. It helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can also assist in preventing diseases such as diabetes, heart disease and bowel cancer.

The recommended daily intake is 25g for women and 38g for men.

tip
Stock up on high fibre foods such as whole-wheat pasta, brown rice, fruit, vegetables, lentils and beans.

04/03/2021

Quick and delicious balls of nutrition

Method:
1. Preheat the oven to 180 degrees Celsius.
2. Line a large baking tray with baking parchment.
3. Combine all of the ingredients in a mixing bowl to form a paste.
4. Shape into ten balls, using your hands (press quite firmly to make sure they don’t fall apart after cooking).
5. Bake for 20 minutes, then cool before storing in an airtight container.

03/03/2021

Biltong and droewors are one of the most popular South African snacks yet does the health halo surrounding biltong live up to its name and which choices are the best?

There are so many different varieties of biltong available on the shelves - which do we choose when we are looking for healthier options?

tips:
1. Portion size makes all the difference. It is so easy to consume a 100g pack of biltong or droewors as a snack without realising. Stick to a 30g to maximum 50g serving.
- Double the recommended serving size provides over 70% of your daily sodium requirements and the fats are mainly coming from the inflammatory saturated fats.
- Double the recommended serving size of droewors provides over 70% of the recommended amount of saturated fat one should consume in a day.
2. Choose biltong over droewors. There is a substantial difference in energy and fat content between biltong and droewors yet sodium is still high for both droewors and biltong.
3. Make sure you cut back on the salt shaker throughout the rest of the day and check your blood pressure if you are known to have high blood pressure.
4. Venison and ostrich have a lower fat content than beef. If you are needing to cut back on fat or saturated fat, these are better choices over beef biltong.

01/03/2021

We are constantly on the lookout for delicious and nutritious snacks for the whole family. Biltong is a firm favourite in most homes and boasts a large number of health benefits;

- It is a great source of natural protein - just 25 grams of lean beef biltong can meet half your daily protein requirement.
- With approximately 3% fat in an average serving, it is naturally low in fat and contains fewer kilojoules than many other snacks.
- It has no added sugar, is low in carbohydrates and is naturally gluten free.
- It is a great source of Vitamin B12, Zinc and iron
- Traditional biltong spices include natural ingredients such as salt, pepper, vinegar, coriander and paprika.

However, not all biltong is made the same. Some biltong contains high levels of saturated fat, sodium and artificial additives and with the extensive range of biltong on offer, it’s important to make informed decisions when selecting your biltong snack.

Look out for our next post where we will be evaluating the different biltong options.