nutrition – Hello Doctor

Banting? Try this carb-friendly alternative to pasta and potatoes

December 16th, 2020 by The Hello Doctor Team

Think of a side dish with meat and most people will mention pasta, potatoes or rice. Unfortunately these are all high in carbs, but low in fibre and other essential nutrients. These types of foods also cause your blood sugar levels to rise quickly. They don’t keep you full for long though, and you usually feel hungry again a short time later when your blood sugar levels drop – tempting you to eat even more. This often leads to weight gain. However, many people find that they lose weight easily, once they limit or eliminate these foods from their diet. Opting for complex carbs, which have a lower impact on your blood sugar level and are also higher in fibre and essential nutrients, is a better choice.

Healthier choices include vegetables like butternut, carrots and sweet potatoes, which can be prepared many different ways: grilled, steamed, roasted or even mashed! They’re even more delicious if you season them with fresh ingredients like lemon, garlic, herbs and olive oil. Other great mash ingredients are chickpeas, lentils and beans. Simply drain a tin and mash together with cooked butternut, carrots or sweet potatoes.

Here’s our alternative to traditional mashed potatoes!

Butternut & Sweet Potato Mash

Ingredients:

3 sweet potatoes
1 medium butternut
Lemon juice, salt and pepper
15 ml (1 tbsp) olive or avocado oil
15 ml (1 tbsp) fresh thyme leaves

Method:

Peel and cut vegetables into small, even-sized cubes. Place in a saucepan with a small amount of water and a pinch of salt.
Cover with a lid and bring to the boil, then reduce the heat and simmer for 30-35 minutes or until the vegetables are soft.
Drain the cooking liquid, but reserve it. Mash the vegetables until smooth, and add some of the cooking liquid if necessary. Season to taste and add lemon juice, salt and pepper, oil and herbs. Serve as a side dish along meat, fish or other vegetable dishes

Tip

Spices like cinnamon and nutmeg also work well with this mixture

Serves 6

Recipe: Food Consultant, Heleen Meyer

Banting Christmas lunch

December 14th, 2020 by The Hello Doctor Team

If this is your first holiday as a banter, or you’re having LCHF guests over for Christmas lunch, you might be wondering where to begin. Here are some suggestions on how to make it a fabulous and stress-free day.

When it comes to LCHF, it’s all in the name – low carbs and high fat means much less starch and more proteins and healthy fats. For traditional holiday fare, this means no floury gravies and stuffing, or sugary cakes and desserts. Your roasted chicken or turkey is great for banting, simply replace a bread-based stuffing with sausage-based one. When it comes to gammon, avoid recipes that include sugar-rich glazes, and substitute roast potatoes with sweet potatoes. We’ve included a delicious broccoli and cauliflower bake recipe as a side-dish option.

What’s for Dessert?

To make sure your banters don’t feel short-changed after the main course, put together a fruit, nut and cheese-board that you can keep chilled and serve after lunch – you’ll probably find non-banters treating themselves to these goodies. For your cheese-board, think of including any combination of the following:

Any full-cream cheese: Brie, Camembert, Edam, blue cheeses – whatever is to your taste.
Fresh fruits that stay firm and don’t colour: blueberries, cherries, strawberries, figs, raspberries, gooseberries, watermelon cubes, and kiwi fruit slices.
Nuts, such as toasted almonds and cashews.
You can include a bowl of delicious full-cream yoghurt or cream flavoured with some fresh vanilla and a little honey.

Bon appetite!

Delicious kimchi recipes for a healthy gut

August 31st, 2020 by The Hello Doctor Team

Kimchi, the Korean staple cabbage dish, became trendy over the past few years and can really give your health a boost. We have two simple recipes for you to try. But first, what’s all the hype about?

The good stuff

Kimchi is a fermented food, which means that it contains healthy bacteria called Lactobacilli. These bacteria are probiotic and great for the digestive system, as they regulate the bacteria in your gut, and prevent yeast infections.

Besides the good bacteria derived from the fermentation process, cabbage is also loaded with vitamins A, B and C, which is great for boosting the immune system. Research in the Journal of Medicinal Food shows that kimchi can be a powerful elixir for anti-ageing, brain health and healthy cholesterol levels.

While kimchi can be bought at selected supermarkets and health food stores, there’s no reason not to make your own.

You will need:

A sharp chopping knife
A large mixing bowl
A smaller mixing bowl
A pair of gloves if you prefer working with them
A cutting board
Sterilised glass jars

Sugar-free recipe

This recipe was originally developed by dietician, Kelly Schreuder.

Ingredients

2kg cabbage
1 bunch small red radishes (about 10-12)
6 medium carrots
1 bunch spring onions
1 green apple
3-4 pieces of ginger
6 medium garlic cloves
1/4-1/3 cup chilli flakes
¼ cup good sea salt (or 1 tablespoon per ½ kg cabbage)

Method

Adjust the salt quantity if you have more or less cabbage. Use approximately 1 tablespoon of sea salt per ½ kg cabbage.
Rinse all the vegetables. Chop the cabbage into bite-sized pieces, and slice the radishes and carrots. Julienne the apple and slice the spring onions.
Place all the prepared vegetables into a large bowl or container.
Use a food processor to make a paste with the garlic, ginger and chilli first, or you can just finely chop those ingredients and add them to the vegetables.
Add the salt and use your hands to mix all the ingredients together. You have to work at squeezing everything and mixing vigorously for a few minutes to get the vegetables to release fluid.
Taste the mixture – it should be pleasantly salty. If it doesn’t taste salty like a pickle, add an extra pinch of salt.
When you can see some fluid is released, pack the vegetables neatly and weigh them down. They might not be fully covered at first, but check on them after about an hour or two, and you will notice the water level rise as the salt draws out more fluid.
Cover the top of the container loosely with a cloth to prevent anything from getting inside, but not with a tight-fitting lid – you want carbon dioxide to escape.
Leave the jar on the counter for two to five days and taste it every day to see how it changes. You can leave it there for two weeks or more if you want full fermentation and maximum benefits, but the first time you try this you might prefer a fresher taste. If the kimchi goes bad you’ll know immediately because it will look, smell or taste really terrible! If that happens, just throw it out and try again.
Once the kimchi has reached a stage of pickling that you like, you can transfer it to the fridge, either in the same container with a lid, or into closed glass jars, where it will keep for several months.

Something a little sweeter

This recipe was adapted from the website, Mother Nature Network.

Ingredients

1kg cabbage, stemmed and cut lengthwise
6-8 cups + 1 tbsp filtered or distilled water
1/4 cup + 1 tbsp kosher or sea salt
5 garlic cloves, minced
2 radishes, trimmed and cut into matchsticks
1 bunch spring onions, trimmed and cut into 2.5cm pieces
1 tbsp fresh ginger, grated
3-5 tbsp red pepper flakes
1 tsp white sugar
1/2 Nori sheet, torn into small pieces, available at Asian specialty supermarkets

Method

Place the cabbage strips in the large mixing bowl. Add 1/4 cup salt and massage the salt into the cabbage leaves. Pour water into the bowl until the cabbage is just covered. Place a plate on top of the cabbage to weigh it down. Set aside for at least three hours or overnight – fold the mixture over once or twice.
Pour the cabbage into a strainer and rinse under cool running water. Set the strainer aside to allow the cabbage to drain. Dry your mixing bowl and set aside for later use.
Combine the sugar, pepper flakes, Nori and sugar in a small mixing bowl. Add 1 tablespoon filtered water and stir contents until a thick paste forms. Combine 2 cups of water with 1 tablespoon salt and stir. Set aside.
Meanwhile, rinse and prep the ginger, spring onions and garlic. Combine the ingredients with the cabbage in mixing bowl. Add the paste and fold until the cabbage is evenly coated with paste, about 2 minutes.
Pack the kimchi into your glass jar. Add just enough brine from step three (if needed) to cover ingredients. Seal and place jar on a shelf out of direct sunlight for 24 hours. After 24 hours, open the jar to release gasses – a slightly pungent smell is normal. Then reseal and store the kimchi in the fridge for up to a month. Add to soup, a side dish or serve on top of steamed rice.

References

Myth busting: How much water do you really need to drink?

August 14th, 2020 by The Hello Doctor Team

60% of our bodies might be made up of water, but does that really mean we need to drink at least 8 glasses of it a day? What happens to your body if you don’t drink the right amount? Will your organs shrivel up and die from dehydration? Where did the magic number of “8 glasses” a day come from anyway?

Here’s the truth

We definitely do need to drink water every day, but the exact amount we need varies, depending on your body size, physical activity levels, climate, and the type of food you eat.

The 8-glasses-a-day rule dates back to 1945, and may stem from a misinterpretation – they forgot to add that part of your daily water intake comes from food. In fact, there’s no scientific evidence to suggest that you need to drink more water than what your thirst dictates. Our kidneys work to perfectly balance and regulate our water requirements so that we take in and retain as much fluid as we need.

There are exceptions though

Certain diseases like diabetes can alter your thirst mechanism, and elderly people often have a poorly-regulated thirst mechanism. There are also some situations in which you’ll want to drink a bit more: hot, humid weather causes you to lose more water through sweating, and if you’re sick with a fever or vomiting you’ll lose liquid that way too. Pregnant and breastfeeding women also need to drink more water, as do athletes and people who exercise every day.

The bottom line is; drinking 8 glasses of water a day is certainly a healthy habit, but if you follow your thirst, you won’t go wrong. Remember, pre-modern man never ran around sipping on a water bottle. A dry mouth indicated it was time to run to the stream for a drink, but you get to use a tap!

Stock your cupboard and fridge with these foods

June 20th, 2020 by The Hello Doctor Team

Healthy eating should be easy, and it can. Just make sure to stock your fridge with these: whether you need to prep lunch for work, or plan a dinner, you’ll have all the ingredients at hand! Quick, easy, and good for you.

A dose of protein

Skinless chicken breasts are a top source of protein, vitamins and minerals. Chicken can be prepared in several different ways offering great variety. Pop it into the oven or cook it on the stove. Enjoy chicken with veggies, brown rice or a salad. Leftover chicken can be used to make soup, or mixed with balsamic vinegar, olive oil & herbs for a tasty sandwich filler.
Canned tuna is a rich source of healthy Omega-3 fatty acids. Have a tuna sandwich with some cottage cheese, or add vinaigrette and mix with salad greens or serve over wholewheat pasta.

Calcium boost

Mozzarella cheese is packed with vitamins and minerals important for maintaining the health of your eyes, red blood cells and your skin. Enjoy it on a sandwich or sprinkle over pasta or a salad. For a cheat treat, crumble it into some breadcrumbs and make oven mozzarella sticks.

Leafy greens

Spinach contains high levels of iron, essential for energy production and for transporting oxygen around the body. It’s also an excellent source of Vitamins K, A, B2 and C. Easy and quick to cook, enjoy with cheese or add to a balanced meal of protein and wholegrains.
Lettuce is low in calories and high in fibre (good news for weight management and cardiovascular health). This leafy green goes well with salads and sandwiches. For carb-free fans, lettuce burgers or “sandwiches” will do the trick for you.

Fruit

Apples are packed with loads of fibre and healthy antioxidants that fight disease and keep cells healthy. Enjoy as a snack, make a smoothie, juice or simply add to your fruit salad.
Bananas are a rich source of the mineral potassium, important for maintaining a healthy blood pressure. They also contain fibre so can help you feeling full for longer. Add them to your oats, smoothies, muffins or fruit salad.

Staples for the grocery cupboard

Brown rice is not only good for you, it lasts a long time, making it an economical choice. This wholegrain is high in fibre and antioxidants. Brown rice also contains the mineral manganese which benefits your nervous and reproductive systems. Enjoy with fresh tomatoes for an easy salad or fry some with an egg for a Thai-inspired meal. Always choose brown rice over white for the added fibre and nutrients.
Lentils are hassle-free and easy to cook. They contain high levels of protein, and can help stabilise blood sugar, boost weight loss, prevent digestive disorders and protect the health of your heart. They cook relatively quickly and can be eaten either plain or with seasoning. You can also make a lentil soup, dip or spread.

References

How to catch diabetes before it’s too late

May 3rd, 2019 by The Hello Doctor Team

Diabetes is one of the most common chronic conditions in the world. It occurs when your body struggles to process glucose properly, causing high blood glucose (also called high blood sugar or hyperglycaemia). Left untreated, this can seriously damage various organs and raise your risk of heart disease.

Symptoms of diabetes may include frequent urination, increased hunger or thirst, weight loss, blurred vision, tingling or numbness in the hands or feet, fatigue, skin problems, slow-healing sores and frequent infections.

The main types of diabetes

There are three main types of diabetes: Type 1, Type 2 and gestational diabetes. Type 1 is an autoimmune condition that usually happens early in life (infancy or childhood). Type 2 generally develops later (during adulthood) and is associated with poor lifestyle choices. Gestational diabetes involves elevated blood glucose levels during pregnancy. These usually return to normal once the baby is born.

How is it diagnosed?

There are no obvious symptoms of elevated blood sugar. Screening tests are helpful as a preventative method to identify the early stage of diabetes; “pre-diabetes”. If your sugar level is higher than it’s supposed to be, but not in a diabetes range, you have pre-diabetes. This means you’re at risk of developing diabetes.

Diabetes is diagnosed by measuring the levels of glucose in your blood. The main test for diabetes is called the glycated haemoglobin test (HbA1C test). This test doesn’t require fasting and it checks your average blood sugar control for the past two to three months. It aims to measure the percentage of blood sugar that’s attached to your haemoglobin (the oxygen-carrying protein in your red blood cells).

A fasting blood sugar test may be used if the HbA1c test isn’t available.

A fasting blood sugar level less than 100mg/dL (5.6mmol/L) is normal.
A fasting blood sugar level between 100 and 125mg/dL (5.6 to 6.9mmol/L) is seen as pre-diabetes.
A blood sugar measurement of 126mg/dL (7mmol/L) or higher on two tests confirm a diabetes diagnosis.

Prevention is better than cure

Make some lifestyle changes to lower your risk, so try to:

Shed some kilos

If you’re overweight, you’re more at risk of developing diabetes or pre-diabetes. Aim to lose at least 10% of your body weight. Talk to a dietician and fitness instructor to help you meet your goals.

Move more

Exercise for at least 30 minutes every day. Do workouts like swimming, cycling or brisk walking. Talk to your doctor before trying any new exercises or if you’re just getting started.

Boost your nutrition

Bulk up your diet with nutritious foods like fresh vegetables, fish, eggs and nuts. Limit your calories with smaller portions (e.g. use a smaller plate). Eat less processed foods and cut right back on sugar and starchy carbs like bread, rice, pasta and potatoes.

References:

Common breastfeeding questions, answered

October 8th, 2018 by The Hello Doctor Team

How soon should your baby start feeding? Is it normal for latching to be so painful? How often should you breastfeed?

Breastfeeding doesn’t come naturally to all new mothers.

Here’s what you need to know to breastfeed with confidence.

1. How soon should you start breastfeeding your baby?

Having your baby latch onto your breast within the first hour of giving birth is strongly recommended. This is because your baby is most alert in those first few hours and the latching reflex is also at its strongest.

Breastfeeding soon after birth has several other benefits:

The skin-on-skin contact helps create a bond. Studies suggest that skin contact helps your baby to naturally gravitate and push towards your breast.
The first liquid your baby gets is called colostrum, which is the first fluid before your milk arrives. It’s an immune-booster which will help your baby fight off illnesses.
It provides you with an early opportunity to help your baby latch properly. It’s recommended that you breastfeed your baby for at least six months before introducing solids, although you can continue providing breastmilk until your child has reached the age of two.

2. Is it normal for breastfeeding to be painful?

There will be a period where you experience some sensitivity, particularly in the early days, but this usually subsides within a month. If you’re experiencing any pain after that, it may mean that your baby isn’t latching correctly, or there’s an underlying medical condition. An adjustment in your feeding position can help. It’s important to remember to gently break your baby’s latching at the end of a feed, as suction can damage sensitive breast tissue. If your child stops feeding naturally, your breast will automatically be released.

If you still have pain for longer than a month, talk to your doctor.

3. How do you know if your baby is getting enough milk?

It’s hard to measure how much milk your baby is getting, but these are the signs of a well-fed baby:

Your baby nurses between eight to 12 times a day.
Your breasts feel comfortable, often softer after feeds.
After feeding, your baby releases your nipple on his own.
You can see visible swallowing while your baby is nursing.
There’s an increase in the amount of urine and stools your baby passes. Note that bowel movement colour also starts changing when your baby is four to five days old.
Visible signs of weight gain.

4. How should you express and store your breastmilk?

If your breasts feel engorged, or you have other reasons for needing to store your breast milk (going back to work, for example), remember that just like cows milk, your breast milk needs to stay fresh. You can store it in the fridge, freezer or even at room temperature. Make sure you use bottles or containers that have been completely sterilised before storing breastmilk in them. Keep records of the date you express your milk to keep track of its freshness.

Don’t store milk:

At room temperature: for more than six hours.
In the fridge for longer than eight days (it’s recommended that you stop at six).
In the freezer for more than four months.

Good to know

Your breast pump should be sterilised after each use.
Since breastmilk contains antioxidants that can easily be damaged by extreme temperatures, it is preferable to keep breastmilk in the fridge rather than the freezer.
When defrosting frozen breastmilk, avoid using a microwave. Instead, boil a pot of water and place the frozen breastmilk container inside of it to thaw naturally.

References:

These foods can make your asthma worse

August 10th, 2018 by The Hello Doctor Team

If you have asthma, it’s important to always be aware of your triggers and find ways of avoiding them. Your triggers aren’t limited to just your environment. It’s worth taking a look at your diet. Having asthma puts you at an increased risk of having a food allergy which can cause asthma symptoms. In some people, exercising after eating an allergy-causing food leads to asthma symptoms.

Not everyone will react the same way to the same foods. So, watch your reaction to particular foods and avoid them if necessary.

Some of the foods that may cause an allergic reaction:

eggs
peanuts
sesame
tree nuts.
wheat
shellfish

Avoid foods that contain:

Sulphites: A substance that’s found naturally in some foods. It’s used to give food colour, add to shelf life and prevent the growth of fungi and bacteria. Sulphites are found in wine, canned fruit and vegetables, jams and dried fruit.

Gas: Beans, cabbage, and onions can cause gas. Eating big meals or foods that cause gas will put pressure on your diaphragm, especially if you have acid reflux. This may cause chest tightness and trigger asthma flares.

Chemical preservatives and flavourings: Food colourings rarely trigger asthma attacks. Usually, if a person with asthma reacts to one food colouring, they need to avoid eating any food colourings.Some people with asthma may be sensitive or allergic to artificial ingredients.

Avoid these foods:

Packaged potatoes
Frozen fries, hash browns and dehydrated potatoes have sulphites. A healthier substitute would be a baked sweet potato or roasted potatoes.

Beer, wine, juice and tea
Sulphites in these drinks can give off sulphur dioxide that irritate the lungs which aggravate wheezing and cause breathing difficulties.

Salt
Salt can cause fluid retention.

Milk
For the longest time it was believed that dairy products like milk and ice cream worsen asthma symptoms because they increase the production of mucus in the lungs. But, there’s little scientific evidence to support the idea. Rather, limit or avoid milk altogether.

Take action against asthma!
Asthma can be life-threatening and prevention can go a long way in controlling symptoms. It’s important to identify (and avoid) your triggers.

Food allergies and food intolerances happen when your immune system overreacts to specific proteins in foods. In some cases, this can result in asthma symptoms. Eat a balanced diet and maintain a healthy weight to manage your condition better.

Asthma diet

Fill up on fruit and vegetables. These are good sources of antioxidants like Vitamin C and E and beta carotene, which may help reduce lung swelling and irritation caused by cell-damaging chemicals known as free radicals.

Foods that contain quercetin could reduce the frequency of asthma attacks. To get your dose of quercetin, add these to your grocery-list to give the best support for your lungs:

apples
broccoli
sprouts
tomatoes
peppers
spinach
kale
citrus fruits

References

Get strong and healthy nails

August 3rd, 2018 by The Hello Doctor Team

Your hands are always on display and can be exposed to a number of infections and diseases. So, give them extra attention to help them stay in the best shape.

The ultimate guide to nail care

You may chew on your nails or put your fingers in your mouth without even thinking about it. But this puts you at risk of spreading germs and bacteria to your mouth.

Moisturise

Keep your nail bed and cuticles moisturised. This will help prevent breakage from dryness, chipping, cracking and splitting. Dab oil around the cuticle to help moisturise the entire nail.

Treat your cuticles with care

It’s not always necessary to cut your cuticles. Push them back gently at a 45-degree angle. You don’t want to damage and weaken your entire nail.

Take supplements

Biotin, a member of the Vitamin B family may increase nail thickness and prevent splitting and breaking. Biotin helps your body convert essential fats and proteins so that nutrients can be absorbed into your body more efficiently.

Load up on healthy food

A well-balanced and vitamin-rich diet could be the cure to growing healthy hair and nails. Vitamin deficiencies weaken your nails and make them brittle.

Trim your nails regularly

Broken nails can be painful. The only solution to prevent this is to prevent them from breaking by keeping them well-trimmed and filed correctly.

Polish them

A clear coat of nail polish can protect your nails. If you prefer colour, use a base coat, two thin coats of colour, and a top coat. Your colour should last for at least a week. Be sure to remove it after 10 days.

Minimise manicures

Go easy on the acrylic nails or don’t do them often. They can lead to more infections with a small risk of skin cancer from the UV light that glues the nails. Wear sunscreen on your hands if you’re going to be putting them under the light.

Avoid acetone-based polish removers

Avoid nail polish removers with acetone. They’re terribly drying on your nails and may cause them to become brittle. Use acetate-based removers instead.

Put on your gloves

Minimise the effects of harsh chemicals on your hands and nails when working around your home by wearing rubber gloves.

Don’t forget your toenails!

Wash your feet in warm water every day. Trim your toenails straight across to avoid ingrown toenails. This is particularly important if you have diabetes.

Some fun facts about your nails:

Your fingernails and toenails are made of keratin. Keratin is a protein; also the main protein found in your hair.
Ever wondered why it doesn’t hurt when you clip your hair and nails? That’s because they are dead. Fingernails have no feeling.
A known fact is that your fingernails grow quicker than toenails. However, men’s nails tend to grow more quickly than a woman’s. Thanks to hormones, female nails will grow faster during pregnancy.

References

Recipes – How to make delicious, healthy junk food

June 13th, 2018 by The Hello Doctor Team

There’s nothing like sinking your teeth into a juicy burger, munching on a slice of cheesy pizza, or diving into a big packet of chips. Yum!

But this indulgence comes at a cost.

Foods like burgers and pizza taste good but are packed with unsaturated fat, sodium and hidden sugars. If giving up your favourite junk food is stopping you from eating healthy, don’t worry. With a few simple swaps, you can still enjoy the taste, without all the consequences.

Here are a few recipes to get you started:

Healthy chocolate and raspberry ice-cream

Curling up with a bowl of ice-cream after a bad day is comforting and it hits the sweet spot, too. Too much ice-cream won’t agree with your waistline, though. Try this healthy alternative made with raspberries and cocoa powder. Cocoa powder is often overlooked, but it packs a healthy punch of iron, fibre and antioxidants. Along with raspberries which provides Vitamin C, K and E, you’ll be on your way to a guilt-free treat.

Calories in one scoop of chocolate ice-cream: approx 382 calories
Calories in healthy swap: approx. 167 calories

You will need:

2 frozen, sliced bananas.
2 tbsps of unsweetened cocoa powder.
¼ cup fresh raspberries.
2 tbsps raspberry jam.

Method

1. Place the frozen banana slices in a blender with cocoa powder and raspberries.
2. Blend the bananas and raspberries, then swirl in some raspberry jam.
3. Enjoy right away or place in the freezer for a harder texture.

Wholewheat English muffin pizzas

An English muffin makes a great addition to any breakfast. Did you know that it makes a mean pizza base, too? Load it with your favourite veggies, topped with low-fat cheese and you will soon have healthy mini pizzas. If you prefer other veggies that aren’t in this recipe, add them! Great pizza toppings include red pepper, green pepper, onion, zucchini, mushrooms, olives, and broccoli, which are packed with vitamins and minerals.

You’ll need:

1 wholewheat English muffin.
2-3 tbsps marinara sauce (or sauce of your preference).
2-3 tbsps low-fat mozzarella cheese, shredded.
1 tbsp baby spinach, finely chopped.
1 tbsp tomatoes, finely diced.

Calories in small cheese pizza: approx 847 calories
Calories in healthy swap: approx 205 calories

Method

Preheat your oven to 230 degrees.
Split the English muffin in half.
Top each half with marinara sauce.
Sprinkle cheese and vegetables on top.
Place on a baking tray and pop into the oven.
Let it cook until the cheese has melted (about two minutes).

Zucchini chips

If you can’t get through the day without snacking, zucchini has your back. It’s low in calories and carbs, and has anti-inflammatory properties which helps with heart health. Instead of mindlessly eating potato chips which will pack on the weight, try zucchini chips instead for your crunch fix.

Calories in potato chips: approx 536 calories per 100g
Calories in healthy swap: approx 16 calories per 100g

You’ll need:

2 large zucchinis.
1 tbsp of olive oil.
¼ tbsp of salt.
¼ tbsp of garlic powder.

Method

Preheat your oven to 200 degrees.
Slice the zucchini diagonally into medium thick pieces.
Place the slices in a large bowl and toss with oil, salt and garlic powder.
Arrange in a single layer in a baking tray.
Bake the slices for 25 minutes and turn every few minutes.
Reduce the temperature to 150 degrees and leave in for 10-15 more minutes.
The chips will be ready once they’re brown and crisp.
Leave the chips at room temperature for a few hours.
Enjoy!

References:

An omelette for every mood

June 11th, 2018 by The Hello Doctor Team

Good old eggs; if you have this staple in your fridge you have a hundred great food ideas!

One of which: the not-so-humble omelette. Omelettes are a breakfast classic. Eggs are packed with high-quality protein and they contain all the daily vitamins and minerals you need for energy. If you’re really on a health kick, choose egg white omelettes. These are lower in calories, fat and cholesterol.

Let’s make omelettes

You will need:

2 large eggs
Salt and pepper to taste
2 tsps of unsalted butter
A mixing bowl
Whisk
A frying pan
Spatula

Crack your eggs into a mixing bowl. Whisk the eggs until completely combined, and season with salt and pepper.
Warm your pan over a medium-high heat and melt the butter. To coat the pan evenly, gently tilt it as the butter melts. When the butter stops sizzling, the pan is heated and ready.
Pour the whisked eggs into the pan. Immediately tilt the pan so the eggs coat the entire bottom.
Use a spatula to gently drag and push the cooked eggs from the edges to the centre of the pan to make space for the uncooked eggs. Angle the pan so that the uncooked eggs flow into the open spaces.
Your omelette will finish cooking in about two minutes. When it’s done, the bottom and top will be set and the edges will be crisp.

An omelette for your mood

If you’re feeling blue

Add slices of avocado in the omelette. Avo is a natural hormone balancer. It helps your brain create the right chemicals you need to make you feel good.
Add chicken or turkey breasts to your omelette. Lean poultry contains an amino acid called tyrosine. It can help reduce symptoms of depression and help you avoid feeling down.

Get zingy with it

2 chopped green chillies.
1 tsp of paprika.
1/2 tsp of ground cumin.
1/2 tsp coriander powder.

In the mood for a light snack
Top your omelette with:

Cheese or feta cheese
Sweet bell peppers
Mushrooms
Tomatoes
Caramelised onions
Fresh herbs
Baby spinach

Sprinkle the toppings of your choice down the centre of the omelette. Fold the bottom third of the omelette over the centre, and then fold the top third down. Alternatively, you can fold the omelette in half. Gently slide the omelette onto a plate and garnish with parsley or fresh herbs. Enjoy your meal while it’s still warm.

References:

Heal your body by healing your gut

May 11th, 2018 by The Hello Doctor Team

Millions of neurons line the gut and release important chemical messengers that allow the gut to keep in close contact with the brain, and influence our moods and emotions. This is one reason whey the digestive system is also known as the second brain.

Digestion is critical as it breaks food into nutrients that the body uses for energy, growth, and cell repair.

Mind and body connection

There’s more to your digestive system than occasional aches and pains that come with heartburn, bloating, constipation and diarrhoea. Your gut is central to your overall health. It’s connected to everything that happens in your body.

It’s important to balance this system because what happens in the gastrointestinal system can affect your physical health and emotional state.

Understand how your gut works

Your digestive system absorbs food, breaks it down into macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals), and then absorbs them. The rest of your body uses them as fuel and raw materials to build tissues.

Gut bacteria alter the way you store fat, how you balance levels of glucose in your blood, and how you respond to hormones that make you feel hungry. The wrong internal mix can cause obesity and other health issues.

Digestion stages

The mouth and teeth. The digestive process starts with your mouth and teeth breaking food into small pieces and mixing with saliva.
The oesophagus. Chewed food travels through your oesophagus, a simple tube that connects the pharynx (throat) with the stomach.
The stomach. Your stomach slowly empties its contents into the small intestine, which is the longest portion of the digestive tract. It usually takes about four hours for a moderate-sized meal to empty out from the stomach.
The small intestine. The major food groups, protein, fat and carbohydrates are broken down here into amino acids, sugars and fatty acids, which are then absorbed into the bloodstream. It can take between two to four hours for a meal to be processed.
The large intestine. The major function of the large intestine is to absorb water from the remaining indigestible food matter and get rid of the useless waste material from the body.
The pancreas. This is a digestive gland that secretes an alkaline juice that contains powerful enzymes that break down protein, fat and carbohydrates. It’s also the source of insulin.
The liver receives blood from the gut, filters, removes toxins, metabolises medications, stores nutrients and creates proteins. It also creates bile.
The gallbladder concentrates and stores bile produced by the liver and helps with digestion of fats in the gut.

Now that you know how this powerful machine works, what are the main culprits that affect your gut health?

Refined sugars.
Artificial sweeteners.
Processed foods.
Excessive alcohol.

Avoid these and your stomach will thank you because what you eat determines which bacteria thrive in your gut.

Common gut problems include:

Food allergies and intolerances.
Skin issues like acne, rosacea, and eczema.
Digestive issues like bloating, gas, diarrhoea, and IBS.
Hormonal imbalances, chronic fatigue, fibromyalgia, depression, anxiety, and attention deficit disorder (ADD).

Restore good bacteria

Up your probiotics; they’re good for your gut.

Garlic boosts your healthy bacteria. It also prevents bacteria from growing and diseases from spreading.
Onions contain prebiotics which strengthen your gut, break down fat and breed good bacteria.
Yoghurt is a filling snack that helps keep out harmful microorganisms that may cause intestinal infections.
Kefir, which is similar to yoghurt, is a trusted source of probiotics and is mainly used to make a fermented milk drink. It’s a better source of probiotics than yoghurt and helps with digestive problems to protect your gut from infections.

Prebiotics vs. Probiotics?

Probiotics are found in fermented foods and some supplements. Prebiotics are found in certain fruits, vegetables, and wholegrains. The most dominant prebiotic is fibre.

Fibre is the most important ingredient for gut health. Soluble fibre helps lower blood glucose levels and LDL cholesterol (bad cholesterol). Find fibre in oats, legumes, some fruits and veggies.
Insoluble fibre has a cleansing effect on your digestive system. You can find it in wholegrains, kidney beans, fruit and veggies.
Bananas act as peacemakers and are gentle on your stomach. They have high levels of potassium and magnesium. They can relieve stomach ulcers by coating the lining of the stomach against acids.
Apples contain insoluble fibre. They have gut healing properties thanks to pectin, found in the skin. It can help maintain and repair the intestinal mucosa lining.