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Survey: Non-alcoholic alternatives
Non-alcoholic alternatives to beer, wine and spirits are increasing in popularity. They are now available in regular supermarkets in addition to bottle shops and specialty stores. I have tried several non-alcoholic alternatives in the past, with more misses than hits. A few hits have been: I am in the process of testing other products for my own consumption but also to recommend to my clients. Please help me out by recommending any beverages you love below. Thanks in advance!
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How to sandwich
Making a sandwich is very simple but if you rely on a sandwich as a meal you might be doing it wrong. In this article you will learn how to sandwich using components that will cover your nutritional needs. How to sandwich In its simplest form, a sandwich is a filling between 2 slices of bread. This is fine as a snack or as part of a meal. However, if you are having a sandwich as a main meal (breakfast, lunch or dinner) you want to make sure it is substantial and nutritious. The bread Normally, the bread is the main carbohydrate-containing component of a sandwich. For most people in…
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How to eat 30 plants a week
Eating a variety of foods, in particular plant foods, is essential for gut health. This is because plants contain prebiotic fibre, polyphenols and other components that can improve the health of our gut via their effects on our gut microbes. Why 30 plants a week? This is the number that has been assigned as a ballpark target by gut health experts to ensure enough variety. Much as 8 glasses of water per day or 10K steps per day, there is nothing magical about the number 30, other than bringing you close to the optimal consumption of beneficial plant components. The concept of eating 30 plant a week is not only…
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Bananas in smoothies yay or nay?
If you follow health and nutrition news, you might have heard that you should never put bananas in smoothies. In this article, we will attempt to answer the question: Bananas in smoothies, yay or nay? A recent study found that pureed bananas (as in smoothies) have increased activity of an enzyme that degrades a type of polyphenols (1). Among health and nutrition experts, Dr Rhonda Patrick PhD is one of the most credible sources that has brought this research to people’s attention in the past few weeks. Check out the clips below: Below are some examples of media headlines for the same study: The study The research paper (1) included…
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How to drink less during the holidays
There are several reasons why you might want to dial back on your alcohol drinking during the holidays, including health, driving, weight management and budget constraints. In this article you’ll find 3 strategies to drink less during the holidays. Why to drink less during the holidays Many people tend to drink in excess during the holidays. While short-term excess drinking might not affect your health long-term, it might increase your chances of: How to drink less during the holidays 1. Alternate water and alcohol Drink a glass of water for each alcoholic beverage. This will slow down your alcohol intake and keep you hydrated. 2. Drink less alcoholic drinks For…
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Coffee and health
Uncover the intricate relationship between coffee and health in our in-depth exploration of the brew’s impact on well-being. What is coffee? Depending on the person, coffee can be a necessity, a ritual, a social lubricant, or a crutch. Coffee can be a source of income for some and a budget drain for others. But what does the dictionary say? coffee (noun) 1a: a beverage made by percolation, infusion, or decoction from the roasted and ground seeds of a coffee plant b: any of several Old World tropical plants (genus Coffea and especially C. arabica and C. canephora) of the madder family that are widely cultivated in warm regions for their seeds…
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5 ways to eat healthier
My top recommendation for people who want to improve their health is to cook most of their meals. However, this is just 1 of 5 ways to eat healthier. Keep in mind no one strategy works for everyone and there is no reason for you to marry to one strategy for the rest of your life. Circumstances change, and you should be able to change and adapt with them. As usual, my suggestion is to try different things and see what works for you at the present moment, and what may work for you under different circumstances. 5 ways to eat healthier 1. Cooking most of your meals This is…
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Will coffee dehydrate you?
Will coffee dehydrate you? If you are concerned about the detrimental effects of coffee on your hydration status, this article is for you. Definitions How much caffeine is in coffee? The amount of caffeine in coffee drinks is highly variable. For example, the following have been found to affect how much caffeine is in brewed coffee: species (i.e. Robusta vs Arabica), temperature of brewing water, coffee to water ratio, volume of coffee drink, origin of coffee beans and method of growing, among other factors (4). The table below shows some averages based on Australian data (5): However, actual values in your coffee can be all over the place. For example,…
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5 ways to eat more protein
Many people struggle to eat enough protein, for example athletes and older adults. Below are 5 ways to eat more protein without necessarily adding volume or energy to your meals. 1. Choose higher protein versions of the same food These days you can find high protein yoghurt, milk, cereal, bread, wraps, pasta, etc. Hence, the easiest way of increasing your protein intake is to choose a higher protein version of the same foods you are already eating. On this topic, many people choose plant-based dairy food substitutes (e.g. milk, yoghurt) without realising that most contain less protein than the dairy-based option. 2. Increase the protein portion size This is the…
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Pros and cons of meal plans
Meal plans can be really useful for some people – if they follow them. However, they can also have some limitations. What are some pros and cons of meal plans? Pros A well-designed meal plan can provide the following benefits: Eliminate decision fatigue Some people find it difficult or tedious to plan what to cook. Following a meal plan will save the time and mental power you would normally spend making those decisions. Meet your nutritional requirements without doing calculations A meal plan that is customised to your individual requirements will help you meet your targets of total energy, protein, carbohydrates, vitamins, minerals, etc. Increase food variety Meal plans can…
