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Grocery Shopping for the Festive Season: The Perfect Trolley
By: Ashleigh Smith
Date: December 2016

The Festive season is upon us… Shops decorated with Christmas decorations and carols playing in the background to Christmas memes stating 6 weeks till Christmas. The year is slowly winding down with everyone getting ready for the holidays. It is always a time of family, fun and food. But instead of picking up an extra 5 kg’s over the festive season, choosing what goes into your trolley will go a long way to prevent this.  Here are some foods that are not only delicious but highly nutritious.

BREAKFAST FOODS
Whatever you eat for breakfast, whether it’s boiled eggs and avo, fruit and yoghurt or your favourite FUTURELIFE® product, make sure you include breakfast this festive season.  Including a meal in the morning will keep you feeling fuller for longer, which will stop you from grabbing one of those mince pies or candy canes that stare at you while waiting in the queue to pay. Shopping on an empty stomach is never a great idea as you tend to buy things you usually wouldn’t. 
BERRIES
Berries…blueberries, raspberries, strawberries, goji berries, blackberries or cherries, fresh or frozen, these highly nutritious fruit are in season and readily available this Christmas. They are known as some of the world’s healthiest foods and have often been referred to as superfoods. Berries contain high levels of phytochemicals, which are naturally occurring nutrients that help protect cells from damage. It is said that because of these phytochemicals, including berries in your diet can reduce your risk of heart disease, cancer and mental decline. Berries are also high in fibre, packed with vitamins and minerals and contain less sugar than most fruit. Besides eating them plain, add them to salads, oats, and smoothies or make homemade fruit ice lollies. Add berries to yoghurt for a highly nutritious, lower calorie dessert . 

NUTS
Nuts are tiny packages that contain a multitude of beneficial nutrients. They are packed full of healthy fats and omega 3 (which are important for heart health and lowering cholesterol), fibre, Vitamin E and plant sterols which are promoted for their cholesterol lowering properties too. When choosing nuts, opt for those that are unsalted, raw or dry roasted, try steer clear of the salted versions as they contain a lot of sodium. They are great as on-the-go snacks, added to salads or smoothies, even use them to substitute crisps when having the family over this festive season. But remember they are still high in energy, therefore watch your portion, 1 small handful is enough!

TURKEY
I don’t know about you, but my family never ate turkey at Christmas time. So the first time I tasted it, I was pleasantly surprised. Turkey is slightly leaner than chicken, and has a different flavour. It contains B vitamins, phosphorus, potassium, iron, zinc and selenium. Like chicken, turkey contains all the essential amino acids that your body needs. As it is similar to chicken, turkey can be used as a great chicken substitute just to add some variety to your Christmas spread.

SWEET POTATO
Although we all hate to admit it, Christmas lunch or dinner is just not the same without potato. So this festive season, instead of including normal potato, switch it up for its more nutritious cousin, the sweet potato. These tuberous roots are packed with fibre, vitamin A, vitamin C as well as minerals, calcium and potassium. Steamed, boiled, roasted or baked these starchy vegetables are a great addition to your meals this festive season.

SALADS
Filling up your trolley with delicious fruits and vegetables is a great way to fill up your plate without adding the extra calories. Instead of just your stock standard roasted or boiled vegetables, experiment with salads this summer. Salads have great texture, and are very attractive as they are often colourful and flavourful. Nutritional benefits include high in fibre, vitamins and minerals as well as antioxidants. Here are some easy steps to creating a world class salad. 
Choose your base e.g. spinach, rocket or type of lettuce etc., 
Add vegetables of your choice, remember by including different colours it ensures you get different vitamin and mineral profiles  e.g. onion, sugar snap peas, corn, peppers, carrots, celery, radish, long stem broccoli etc. 
Add your healthy fats e.g. seeds, avocado, olives etc. 
Then add a lean protein e.g. smoked chicken, cottage cheese, boiled eggs, tuna or salmon, chickpeas, beans or quinoa etc. 
Don’t forget about the fruit e.g. berries, apple, pear, grapes, pomegranate seeds or berries etc. 
Next add your favourite dressing, steer clear of those creamy dressings as they add extra calories. Then voila, you have a delicious salad!

TRY SOMETHING NEW! 
Why don’t you try the FUTURELIFE® Smart Drinks this festive season? They’re low in fat and milk-based, containing 50 nutrients, including 20 vitamins and minerals and 18 amino acids. They are also a source of calcium and protein and contain less sugar than many of the other products on the shelves or in the fridges that often appear during these festivities. These drinks are available in 3 flavours: vanilla caramel, milky chocolate, and strawberry & banana. So if you are on the run between present shopping, or want something quick and easy after exercise, grab one of the Clover® FUTURELIFE® Smart Drinks in the refrigeration section of your nearest supermarket.

For more meal plans, smoothie recipes and more information on the FUTURELIFE® product range please visit our website at www.futurelife.co.za.

REFERENCES
1. http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635?pg=1
2. http://www.theleangreenbean.com/spice-it-up-salad-topping-idea/
3. http://www.care2.com/greenliving/9-reasons-to-love-sweet-potatoes.html
4. http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
5. http://www.mensfitness.com/nutrition/what-to-eat/fit-food-the-benefits-of-turkey

The Truth about Dieting

The diet industry is saturated with unhealthy weight-loss lies that fill us with misconceptions when it comes to proper nutrition. This has helped lead to an explosion of unhealthy weight-loss behaviours. Read more...

30 Kgs DOWN and counting!
I went to the Doctor in May 2014 and I got a fright when he told me I have high blood pressure, cholesterol and type 2 Diabetes and I better do something about my weight.  At that time I weighed a heavy 161.8kg.  I also suffered from heart burn, tiredness and total discomfort.  I knew I had to listen to him and take responsibility of my health.  He referred me to a dietician who did a diet history and explained to me all the guidelines to follow for controlling my cholesterol, diabetes and high blood pressure.  As I needed support, she suggested that I join eatForLife. 

It was amazing – I learned so much about healthy eating – from label reading, to mindless eating and how I can still enjoy food, without indulging totally and gaining weight again.  I enjoyed the companionship of the other members and their support – everyone is really happy for each other when they lose weight and this motivated me. 

The weekly weigh-ins also helped me to stay focussed.  Both of my sisters-in-law joined later on and it was a motivation for me as well to see people noticing my weight loss and wanting to join in the weight loss journey.  I think in all honesty that my losing weight helps others to see that the impossible is possible.  I am very proud to say that I have lost 30 kilograms by only eating healthy and not by using diet pills or shakes.

I started exercising recently as I am now so much more comfortable.  The heart burn disappeared, my blood pressure and cholesterol and blood glucose is under control and I am feeling so much better.  I can’t wait to join the others this holiday on our sea trip to walk on the beach as I was just too big to get out of the car and walk the previous holiday.  I still have a long way to go, but I am ready for it!  Thank you so much to my dietician, eatForLife, and all the other members in my group, people on facebook that gave me such positive feedback and eatForLife Head office and Edgars for my enormous prize!  I greatly appreciate it!
 
Meisie van Aardt

Reading Labels 101
Reading Labels 101
By: Ashleigh Smith
Date: April 2016
I don’t know about you but before I learnt how to read labels I would stand in the shop with one product in each hand trying to decipher the tiny letters and numbers written on the back or side. Food labels can sometimes be misleading with health claims, flashy packaging or confusing messages leaving you very confused as to if it’s classified as a healthy option. On the other hand, food labels can provide you with a great deal of information about that product and once you know how to read them you will feel so empowered.


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