1. Studies are continuously
confirming the benefits of
3 meals a day versus one
meal a day: three-mealers
tend to weight less, have a
lower total cholesterol
levels, lower LDL’s and
lower blood pressure than
one-mealers, as well as
displaying more stable
blood sugar levels
throughout the day.
EAT 3 MEALS A DAY...
EAT RED CABBAGE
Plant pigments called antho-
cyanins provide fruits and
vegetables with beneficial
blue, purple and red colour-
ing. Anthocyanins are a
group of healthful com-
pounds that fall within the
flavonoid class of plant nutri-
ents.
Emerging evidence suggests
that anthocyanins may pro-
vide cancer protection, im-
prove brain function and
promote heart health.
Some anthocyanins yield
twice the antioxidant power
of the same amount of vita-
min C in test tubes. Studies
have revealed that the most
anthocyanins are absorbed
when a large serving (2
cups) of cooked cabbage is
consumed during one meal-
time.
REGINE GRAY—CONSULTING DIETICIAN: 082 354 8850
MARCH 2008CONTACT ME :
VIRTUAL NUTRITION
IMPROVE THE GLY-
CAEMIC LOAD OF
YOUR DIET
STARCH TYPES AND DE-
GENERATIVE DISEASES OMEGA –3
NHFC Nutrition
EVENTS
NHFC prides itself in ensuring
that employees have the oppor-
tunity to learn the tools and
application of sound nutritional
principles.
Focus On Pharmacy
Attendees and participants of the Gallagher
SARCDA show had an opportunity to visit the Focus
on Pharmacy stand in order to receive free advice
and screening tests, allowing for a holistic health and
wellness approach.
FNB RandburgWellness Day
Regine@Regine.co.za
Scientific studies repeatedly prove the link
between the glycaemic load of diets and the risk
of developing lifestyle diseases such as diabetes,
heart disease, gallstones and some type of cancers.
Here are some pointers to help keep the glycae-
mic load of your diet acceptable (American Journal
of Clinical Nutrition—March1 (2008;87 (3)):
• Eat low GI bread:look for the GI
symbol (lower than 45 is good) or
choose grainy bread, sourdough
bread or soy and linseed bread.
• Eat low GI breakfast items, such as
oats or oat bran porridge, sugar-free
muesli or high fibre bran cereals.
• Potatoes: choose Nicola, Almera or
tiny chat potatoes. Alternatively,
mash potatoes and add an equal
quantity of mashed cannellini beans.
• Eat low GI rices: Basmati,Doongara,
Clever or Moolgiri medium grain
rice.
• Eat legumes—canned or home-
cooked.
• Have at least ONE low GI starch
with every meal: fruit and vegetables
are good choices.
• Have low GI snacks; fruit, vegeta-
bles, nuts and fat free yoghurts or
milk.
Weight loss
Ever wondered what a 5kg loss on the
scale is worth in terms of clothing size
reduction?
Every 5 kg loss amounts to a half size
clothing reduction e.g. from a size 35 to
size 34.
Pippa Rowe, Sandy Ho Hip and Regine after the
successful FNB Randburg Wellness day.
Right: Daleen Bothma from Focus on Pharmacy at the
SARCDA show.
In order to reduce down-time of employees, wellness
companies bring wellness tests, screenings and health
concepts to the employees in the form of Wellness
Days. These days are always well received and well
attended. From between 100 and 1000 or more
employees can be screened and consulted in one day,
providing the opportunity to enhance the quality of
life.
Dietician onsite
F r e e n u t r i t i o n
screening in the form
of salivary pH and BMI
tests is provided to
c o r p o r a t e a n d
industrial employees.
These tests can identify
clients who are at risk
o f d e v e l o p i n g
degenerative lifestyle
conditions, which can
be improved by means
of individualized
nutritional counselling.
Omega-3 is an essential fatty acid not
produced by the body and available by
means of external sources only.
Omega-3 is vital to the visual and
neural development of unborn babies.
Best sources are oily fish such as
mackerel, salmon, sardines and trout.
Alternatively, nutritional supplements
rich in cod liver oil can be used.
Omega-3 is passed onto young babies
in breast milk . If you are pregnant or
breastfeeding, ensure at least 2 por-
tions of oily fish per week.
MSG and eye health
Monosodium glutamate
(MSG) has been shown to
possibly contribute to vision
loss and thinner retinas,
according to Japanese scien-
tists. Although the amounts
used in the research experi-
ments were much higher
than most people would eat,
it is still a good idea to mod-
erate your intake of MSG.
Music therapy
Music has been shown to speed
recovery after stroke.
Pop melodies, classical music or
jazz can provide musical stimula-
tion, increasing verbal memory
and attention span , if played for
longer than 2 hours daily.
Music therapy has also been shown
to be beneficial in conditions such as
autism, dementia, depression and
schizophrenia, due to an increase in
dopamine levels.