http://www.cosmopolitan.co.za http://www.cosmopolitan.co.za http://www.cosmopolitan.co.za http://www.cosmopolitan.co.za/images/cosmo_logo_toolbox.gif Money en-us catherined at cosmopolitan dot co dot za Copyright 2009 http://www.cosmopolitan.co.za//BodynSoul/Diet/shake-it-up-pg1 Faithful To Nature online organic shop, to give us her best (and healthiest) smoothie recipes.

As the sun slowly starts to shine again, now is the perfect time to make these smoothies yourself. Best of all, you don’t have to worry about packing on any undesirable kilos.

Natural Chocolate Smoothie	Ingredients: 1 x banana 1 x tsp organic honey 1 x tsp cacao butter 3 x tsp of cacao powder 2 scoops of hemp powder (optional) 1 x tbsp organic raisins 1 x tbsp organic pecan nuts (for added nutrition and taste) 1 x tsp organic cinnamon Once you’ve combined all of the above ingredients, add your desired amount of milk and yoghurt (preferably organic) and blend into a delicious chocolate smoothie. This smoothie is healthy because… • The humble banana balances PH levels and regulates the digestive system. It is also filling and great for focus and concentration. • Unprocessed and unheated honey will boost your immune system naturally. Eating honey from the area in which you live also builds your defences against hay fever – one of the reasons why it is good to eat unblended honey. • Cacao butter isn’t only delicious; it contains the good fats and oils of the cacao bean. Raw cacao also contains magnesium, which helps to prevent heart problems and lower your blood pressure, antioxidants and anti-depressant helpers, serotonin, dopamine and vitamin B. • Hemp powder provides a solid protein boost. • Raisins contain reasonable amounts of potassium, iron, fibre and energy.
Coconut Pina Colada Smoothie
Super Food Banana Protein Shake
Frulata Smoothie

]]> Thu, 02 Sep 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/time-to-eat
This is what they had to say…

JILL FRASER-HALKETT Eat According To A Schedule

SALLY-ANN CREED Eat When You’re Hungry

‘When you were a baby, you were often fed on demand, as your parents presumed you were hungry earlier than expected. Some parents, on the other hand, stuck to the accepted four-hourly feeding interval. Feeding infants is different for every single mother and child, so what happens by the time we’ve grown up? Why should we eat according to a schedule? Let’s look at what happens if we don’t eat according to a schedule: Goodbye, Energy Nowadays, life is stressful and many people skip meals without even noticing. This is because cortisol and adrenaline are produced when we are stressed and they interfere with natural hunger. Digestion uses energy and when you’re in flight-or-fight mode, you need all of your energy for the tasks at hand. Junk In Your Trunk While we’re at work, we often get hungry and tired by 11am. So, the first thing you do is head down to the vending machine or cafeteria and buy a fizzy drink and a chocolate bar. Or you fool yourself into believing a bran muffin is a healthy choice. This only sends your sugar levels soaring – and you’re still under-nourished. The modern diet contains far too much sugar in many different guises – fructose in fizzy drinks being the biggest culprit. All these sugars make us feel briefly satisfied, without giving us any nutrients at all. Super Structure Here are three reasons why you should eat according to a schedule: • Eating five times a day (a healthy snack twice a day and three main meals) will help balance your sugar levels. • Your body will learn how to be hungry naturally. • By eating good fat and protein with every meal and snack on a regular basis, you’re more likely to lose weight.’

‘Eating when you are hungry can work well with those who don’t have blood sugar problems, who eat well to begin with and who don’t have very high metabolic rates. If you decide to follow this method, you need to train your body to eat only when you feel hungry. Breakfast Power Make sure that you eat a high-protein breakfast, with at least one complex carbohydrate and some fat. This will prevent a sugar rush and keep you full for hours. It will also provide adequate nutrition and satiety, so that you can in fact wait until you are hungry again before you eat. Drink Up Make sure you are well hydrated and always drink a glass of water with your meals. Drinking a lot of caffeine during the day will prevent you wanting to eat, but it will also dehydrate you and impair your health. Plenty of water is a good idea, and this in turn, has a way of staving off fake hunger. Brain Train People who only eat when they are hungry can train themselves to either eat two good meals a day, or multiple smaller meals. The best method is two good meals, and if there is hunger in between, it’s generally because you haven’t eaten a good enough breakfast that’s high in protein, or you’ve eaten sugary junk along the way. Keep It Balanced A high protein intake together with complex carbohydrates and healthy fat (such as olive oil instead sunflower or canola oil and butter instead of margarine) is the best way to ward off fake hunger. Eat a decent amount of food, but be careful not to over-eat. When you eat your second meal, it should also be balanced, but this time, add plenty of vegetables and/or salads to the protein, carbohydrates and healthy fats. Not only will this balance your blood sugar, but you’ll be able to go several hours without feeling hungry.’

]]> Fri, 20 Aug 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/vitamin-questions-pg1

‘Can taking vitamin C really stop me from getting sick?’	Nope! A recent study found that taking a vitamin C tablet is ineffective in combating the sniffles, unless you’re exposed to extreme cold weather or physical stress, like marathon runners, skiers and soldiers. ‘You need other nutrients to stay healthy, like carbohydrates for energy, protein to maintain body cells and good fats for brain and eye function,’ Natoli says.
‘I heard I should take vitamin C and iron together. True?’
‘I lead a busy lifestyle. What vitamins should I be taking?
‘What if I’m on the Pill?’

]]> Wed, 11 Aug 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/winter-greens-pg1

Winter Green #1: Pomegranates	Pomegranates are high in antioxidants, says clinical nutritionist, Sally-Ann Creed, particularly flavonoids, which are packed with vitamin C, folate and vitamin E. They are excellent in mopping up free radicals, which are responsible for disease in the first place. POMEGRANATE AND PUMPKIN MUFFINS Ingredients (Makes 12 muffins) 1 cup whole wheat flour 1/2 cup white or oat flour 1/4 cup brown sugar, packed 1/2 tsp sea salt 1 tsp baking powder 1/4 tsp baking soda 1 tsp cinnamon 1/8 tsp ground cloves 1/4 tsp ground nutmeg 1/3 c chopped raw walnuts (roasting them first will intensify their flavour) 1 cup pure pumpkin puree 4 egg whites and 1 egg yolk 1 tsp vanilla extract 1/4 agave nectar 120 ml pomegranate juice 2 tbsp canola oil 1 pomegranate, seeded Directions 1. Preheat oven to 190 degrees and prepare a muffin pan with non-stick spray or muffin liners. 2. Stir dry ingredients together in a medium bowl and set aside. 3. Whip egg whites until stiff white peaks form in a separate bowl. 4. In another bowl, combine pumpkin, agave, vanilla extract, egg yolk, pomegranate juice and oil. Fold in egg whites until just blended. 5. Mix dry and wet ingredients until just blended. Add pomegranate seeds and mix until combined. Do not over mix. Fill muffin cups about 3/4 full and bake for about 20 minutes or until they are browned and bounce pack when touched. 6. Remove from oven and let cool on wire racks for five minutes. Remove from muffin pan and allow to cool on the wire rack. Recipe courtesy of Danica's Daily
Winter Green #2: Pears
Winter Green #3: Kiwi
Winter Green #4: Spinach
Winter Green #5: Sweet Potato
Winter Green #6: Apples
Winter Green #7: Cauliflower

]]> Fri, 30 Jul 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/fridge-fat-traps-pg1

Buying In Bulk	Those family value packs may save you money, but they can also lead to overeating. ‘Large bags of chips, nuts, sweet biscuits and juices are the worst,’ says Burrell. ‘Repack sensible portions into small tubs or bottles, or keep these treats for special occasions and buy small servings on the day you need them.’
Pre-Dinner
Alcohol
Leftovers
Lazy Foods

]]> Thu, 08 Jul 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/beat-your-diet-saboteurs-pg1 Thin Secrets (Bubbly Publishing Ltd). ‘Usually, it’s not deliberate but it’s still frustrating. Here are some ways to win them over.’

Diet Saboteur #1	Your mother, who feeds you up with home cooking. What to say: ‘Can we try out some recipes from my new cookery book?’ What to do: Buy the WeightWatchers Book of Recipes (Simon & Schuster Ltd) or Steam Cuisine (Random House) by Marina Filippelli.
Diet Saboteur #2
Diet Saboteur #3
Diet Saboteur #4

]]> Wed, 23 Jun 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/the-flu-diet
When you're sick, says clinical nutritionist Sally-Ann Creed, you need to avoid thick and sticky mucous production and inflammation. 'If you put inflammation in the picture, you have the perfect environment for a virus, bacterial or fungal infection to thrive.'

Here, find a list of foods you need to avoid when you're feeling under the weather this winter.

DAIRY-FREE ZONE
Eating any mucous-forming foods will make you feel worse when you're sick, advises Creed. Within minutes of eating or drinking a dairy product, she says, you'll find yourself having to clear your throat. 'Dairy traps bacteria in the mucous, giving it a fantastic medium to multiply quickly.'

Nutritional therapist, Lynne Brown, agrees. 'Dairy, whether pasteurised or raw, is the leader in forming sticky mucous. Make sure to avoid milk, skim milk, butter, cheese, cottage cheese, cream, yoghurt and ice cream.'

REFINED NO-NO
Bread, pasta and rusks, for example, should be avoided when sick, says Creed. Refined foods are like dairy in that they encourage mucous production as well as cause allergies.

Avoid any gluten-based foods, agrees Brown. This includes wheat, barley and rye. Gluten in wheat has large protein molecules, which are difficult to digest, she says.

SUGARY SWEET
Stop eating sugar and any foods containing sugar, as it will further impair your immune system, warns Brown. 'There are plenty of studies that show even a teaspoon of sugar will reduce the immune system's killer cell activity in your body for a few hours after you've eaten it.'

She suggests you avoid fizzy drinks, concentrated cooldrinks, chocolate, pastries and cakes. 'The minerals needed to digest sugar – chromium, manganese, cobalt, copper, zinc and magnesium – have been stripped from the sugar during the refining process,' says Brown. This forces the body to deplete its own mineral reserves to process the sugar, further compromising your health, she explains.

Fruit juice, as well as too much fruit, is also a big no-no, says Creed. Because fruit can cause an unnecessary sugar spike, it is considered to be far too sweet to eat when you're fighting a virus or infection, she adds.

ACIDIC ILLS
'All acid-forming foods should be avoided when ill,' advises Brown. 'These include wheat, dairy, red meat, poultry, eggs, rice, grains, margarine, sugar, soya, caffeine, black tea and alcohol.' With a negative effect on your body's pH level, she says, these foods produce not only too much acid, but a lot of mucous. 'Acid-forming foods suppress antibody production, making it hard for the immune system to function.' Too much acid decreases your body's ability to absorb minerals and nutrients, she adds, making your body more susceptible to sickness and hampering your recovery.

Meat and animal products use too much energy and trap pathogens inside your body instead of expelling them out of your system, says nutritional therapist Andrea Jenkins.

FATTY AND FRIED
Fried, convenience or processed food high in fat reduces circulation and increases inflammation, says Jenkins.

'Avoid all processed foods containing common allergens like MSG, sulphites, preservatives, artificial colourants and flavourants,' says Brown. Metabolising these non-foods will place a huge burden on an already weakened immune system, she says. For example, she adds, sulphites will significantly affect your breathing when you're sick.

SO, WHAT CAN YOU EAT?
'You need soups and vegetable juices,' advises Creed.

A liquid and hydrated diet not only flushes out toxins and unwanted compounds in the blood, it keeps food easy to digest, light and nutritious, agrees Jenkins. Opt for cinnamon, ginger or lemon teas and choose leak, cabbage, parsley, celery, broccoli or garlic soups, she says.

And, adds Brown, a low-fat diet will speed up the healing process.

]]> Mon, 24 May 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/fatorexia FATorexia: What Do You See When You Look In The Mirror? (Sara Bird). 'I have been fat and thin all of my life,' she says. 'My wakeup call came when the doctor told me I was obese. I really had no clue. I thought I might be a little overweight, but certainly not obese.'

Bird came to the conclusion that she was suffering from anorexia's evil twin, describing her condition as life-threatening. 'The best way I could explain it to myself was that I had the opposite of anorexia, only in this case, I didn't see the fat.

'You can't see the fat, so you just get bigger and bigger. From clipping labels from your clothes to pretend you're smaller and eating secret meals to using small mirrors so only your face is visible, these are just some of the embarrassing things we do to hide the fact that we are getting bigger by the day.'

Bird is convinced that FATorexia is a bona fide condition and believes it should be medically recognised as such. 'FATorexia can help because it highlights a problem and gives it a name and a reason.'

Our experts disagree.

Johannesburg-based psychologist, Dr Janne Dannerup thinks 'FATorexia is not a disorder, merely a new lay-man's term used to describe an incongruence between the physical size and weight of a person and how the person perceives herself.

'The word FATorexic actually doesn't make sense at all,' she adds. 'The term anorexic denotes an eating disorder marked by an extreme fear of becoming overweight. If FATorexic is the exact opposite, as the author of the book suggests, then the sufferer should have an extreme fear of becoming thin, which is clearly not what is indicated.'

Clinical nutritionist, Jill Fraser Halkett agrees. 'It seems someone has decided to make money out of overweight people, by putting a trademark on FATorexia and encouraging people to focus on some kind of disease. Eating disorders are a complex subject and there are no quick fixes.'

Bird believes her book helps you take the small steps towards recovering from FATorexia, including looking at your body and seeing what it really looks like, understanding what and when you eat and working hard to keep your weight stable. 'My book aims at finding the trigger not to get bigger,' she says. 'FATorexia is here to stay. It will not go away and I will not let it.'

While Bird has received a lot of press coverage since releasing her book and is convinced that FATorexia is the real deal, Fraser Halkett believes it is only with the guidance of a fully trained nutritional therapist with experience in helping overweight people through their problems, that one will be able to see any progress.

'This is where you should begin, not with a fad carrying a trademark. Like anyone else with a health problem they are trying to overcome, overweight people need assurance.'

]]> Tue, 18 May 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/is-your-job-making-you-fat-pg1
'You're more likely to grab whatever's around than worry about diet-friendly options,' says Dr Stephen Gullo, author of The Thin Commandments (Rodale Press). If you work in an office that has food easily at hand, it's even worse. Whatever your weakness, he suggests these no-fail tricks:

SNACK ATTACK #1	Crisps in the sandwich man's tray destroy your healthy packed-lunch plans. Solution: Put R5 into a pot on your desk every time you resist those extra calories and save for something you really want, like that must-have bag.
SNACK ATTACK #2
SNACK ATTACK #3
SNACK ATTACK #4

]]> Fri, 30 Apr 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/sexy-things-to-do-with-food
• E-mail him a picture of a jar of chocolate fudge with the message 'Dessert at my place, 8 p.m.'
• Swipe honey across your lips, and give your guy a sweet kiss that'll make him want to devour you.
• Have a picnic in your living room with finger foods like olives, berries, and chocolate. Take turns blindfolding and hand-feeding each other.
• Sip sparkling water, hold it in your mouth, and head down south to treat his member to a fizzy blast of pleasure.
• For instant chills, have him spoon sorbet onto your abs and lick it off.
• Soak in the tub together, each armed with a frozen fruit pop. Trail the pops over each other, circling your nipples and belly, and slide them along the sides of your torso.
• Spray whipped cream on your guy's lower abs and upper thighs in a swirling pattern, with his member as the bull's eye. Nearing the target will turn him on like crazy.
• Have him coat your nipples with caramel sauce, then undress you using his mouth.
• Gently blow sparkling ice shavings onto his chest through a straw, then lick them off with your warm tongue.
• Loosely bind his hands with a black licorice string for kinky-lite play.
• Have him dot a trail of frozen chocolate chips along your spine (your backbone has tons of nerve endings) and kiss each spot as he removes the chips with his lips.
• Put cucumber slices over his closed eyes, and give him oral action. The cool sensation on his lids plus your hot mouth below will make his toes curl.
• Smooth hazelnut-chocolate spread across his intensely sensitive inner wrists and arms, and run your tongue over his sugary skin.
• Keep a cup of cold water and a cup of lukewarm peppermint tea near the bed. Have your man take a sip, swish the tea around in his mouth, then give you oral attention, switching to cool water after 30 seconds. The temperature tease is electrifying.
• Paint a part of your body with vanilla icing – your collarbone, in between your breasts – and have him lick it off. Bonus: It's a great way to show him sexy new places he can touch you. ]]> Wed, 14 Apr 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/cleansing-realities
'Cleansing diets can be very helpful in certain circumstances,' says clinical nutritionist, Jill Fraser Halkett. If you're suffering from digestive, liver, kidney or gallstone problems, she says, certain cleansing diets can be beneficial.

If done carefully and under the supervision of a trained professional, says nutritional therapist, Carol Murrell, cleansing diets have the capacity to rid the body of damaging toxins and help support the major detox organs.

The problem is, many women are attempting the wrong and more risky options, which is even evident on own fun and fearless forum. 'Unsupervised, or fad cleansing diets can result in the uncontrolled release of toxins from fat cells,' says Murrell. 'If the body is not being adequately supported nutritionally, it can cause significant organ damage.' So, what's the best way to find out if your diet is legit?

If it's not backed by a trained dietitian or nutritional therapist, don't even go there, says Fraser Halkett. Because fad diets can deprive your body of nutrition, you could suffer long-term damage to your entire digestive system if you take the wrong route.

Here are three examples of cleansing diets you should look out for.

THE LIVER CLEANSING DIET
The Diet: Eliminate all red meat, animal fat, dairy, all processed food and anything that contains artificial chemicals and additives.
The Verdict: While Fraser Halkett agrees that you should cut out processed foods, she doesn't believe it is healthy to exclude red meat, animal fat and dairy products. '[Our bodies] were made to eat meat and consume fat,' she says. 'If you eliminate a whole food group from your diet, such as animal products, you're depriving your body of essential nutrition it cannot live without, which will cause problems in the long-term,' she warns. Murrell agrees. While this diet is possible, it needs to be done properly without eliminating whole food groups. 'Consult a health professional before starting, so they can make sure you have a balanced intake of macro nutrients (proteins, fats and carbohydrates) and micro nutrients (vitamins and minerals).'

THE 5-BITE DIET
The Diet: Five bites of food for breakfast, five bites of food for lunch and five bites of food for supper. Yes, it's that literal.
The Verdict: Anyone who would follow this diet is foolish, warns Fraser Halkett. Murrell agrees that it's unsustainable, adding that it may even have the potential to trigger or exacerbate an eating disorder.

THE LEMONADE DIET/THE MASTER CLEANSE
The Diet: All you're allowed is water and lemon juice, maple syrup, cayenne pepper, laxative tea and salt water. No solid foods are allowed.
The Verdict: While lemonade might be a rich source of nourishment as a part of a balanced eating plan, when it becomes the sole source of sustenance it is not, says Murrell. Not only does this diet not include any protein or essential fats, she adds, it doesn't supply any nutrients needed to support the liver. Once again, Murrell believes following a diet so sparse, could aggravate disordered eating.

WHAT'S THE ALTERNATIVE?
So, you want to detox but don't want to follow a dubious diet blindly? 'Cutting down on your body's toxic load does have significant benefits,' says Murrell. Make sure to eat fresh, natural foods and minimise or avoid refined sugar and hydrogenated fats, she explains. 'And read the labels!'

'Eat real food and stop eating man-made foods,' warns Fraser Halkett. 'Our bodies are fully capable of cleansing themselves everyday when given the correct food.' ]]> Wed, 07 Apr 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/cranky-mood-foods YOU FILL UP ON 'LOW-FAT' OPTIONS
Low-fat muffins and pastries often contain safflower oils, as well as bad fats that leave you feeling moody.
Fix It: Choose alternatives rich in omega-3 fatty acids. You'll find them in walnuts and flax seeds, which you can sprinkle over your fruit salad, yoghurt or wholegrain cereals.

YOU'RE A MAD PANCAKE BANDIT
'Refined carbohydrates in pancakes cause blood-sugar levels to rise, then crash 90 minutes later,' says nutritionist Susie Burrell.
Fix It: The occasional pancake is fine, but add protein like peanut butter or yoghurt, which will make you feel less sluggish. Eating fibre will help sustain that energy. 'Eat small amounts of fibre every three hours,' Burrell advises. 'Big gaps between meals can make you feel cranky.'

IT'S TOAST ALL THE WAY FOR YOU
Most bread won't give you enough B vitamins (niacin, riboflavin, thiamine, folic acid), which produce the feel-good hormone serotonin.
Fix It: 'Wholegrain breads and cereals, which contain fruit and nuts, and are high in vitamin B,' Burrell says.

YOU EAT FRUIT BY ITSELF
Fruit gives us fibre and vitamins, but leaves us short on magnesium, which eases depression, and zinc.
Fix It: Add almonds, soy milk or wholegrain cereals – all rich in magnesium. 'People underestimate the importance of zinc, which helps the immune system work at its optimum level, and can be absorbed from baked beans,' Burrell says. ]]> Wed, 10 Mar 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/smart-snacking Skinny Snacks: Eat More, Weigh Less! (Struik), and then asked our experts for their advice on how to snack the right way when you're having a good time with friends; without chomping down on high calorie mini pies and creamy dip.

AT THE MOVIES
Decanting sour cream and cheese flavouring over your large box of popcorn might seem like a great idea, but there are healthier and equally tasty ways of enjoying your popcorn. 'Leave off the flavourant and just use a little bit of salt,' says nutritional therapist, Andrea Jenkins. She also recommends sharing your popcorn instead of munching through an entire box yourself.

Alternatively, clinical nutritionist Sally-Ann Creed suggests taking along a few pieces of dried fruit, a handful of nuts or some protein-rich biltong.

'Slide by the fizzy drinks,' adds clinical nutritionist Jill Fraser Halkett, 'as they will leach calcium from your bones, send your sugar levels into overdrive and skew your brain.'

AT A BRAAI
Just because there are chips and saucy dips on the table doesn't mean you have to go there. Take your own raw vegetables and cottage cheese, suggests Jenkins. Fraser Halkett recommends making your own oatcakes with rolled oats and topping them with hummus or a tapenade made with fresh ingredients.

Or, adds Jenkins, take corn-on-the-cob, butternut or potato wedges with you and simply ask the braai-man to add them to his grill. Just because you're eating healthier doesn't mean you can't benefit from the grill like everyone else. And, instead of cracking open a beer or cider, drink a wine spritzer or sparkling water.

AT THE RUGBY
It's easy to get carried away by the Super 14 spirit. Try to avoid the canteen's slaptjips and draughts. Snack on biltong – Fraser Halkett, Jenkins and Creed all agree biltong has healthy levels of protein. You could also take apples, pears, raw almonds, seeds, or vegetable chips along with you, adds Jenkins.

AT A COCKTAIL PARTY
'Give the cocktail viennas and sausage rolls a miss,' advises Fraser Halkett, 'as they're full of preservatives and usually contain MSG. And go easy on the dips.' She suggests sticking to avocado and hard-boiled eggs instead of heading straight for the mini samoosas and deep-fried calamari rings.

Jenkins agrees and thinks looking out for sushi rolls or raw vegetables with hummus or guacamole is a healthy choice. Alternatively, she says, simply eat supper before you go out to avoid being tempted by the crackers.

FOR HANGOVERS
Of all the hangover cures, greasy food seems to be the most popular. But it doesn't have to be. 'Drink as much water as you can and stick to protein,' says Fraser Halkett. While you might feel like pasta and other sugar-laden foods, your body doesn't need it. 'Go back to biltong, a piece of chicken and some raw vegetables, and stay away from fruit.'

Creed agrees and recommends tuna or a chicken breast wrapped in a salad leaf with a little mayo. Jenkins suggests hard-boiled eggs on wholegrain bread and downing a glass of fresh vegetable juice. ]]> Wed, 03 Mar 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/stay-sexy-diet-secrets Neris and India's Idiot-Proof Diet (Penguin Books). 'At least until you've been together a while.'

Here's how...

POTENTIAL DISASTER #1
You're on a first date and green salad is the only diet-friendly option on the menu.
What's HOT: Treat yourself to any main course but then say you're stuffed and have a coffee instead of a fattening pudding. Try to be extra good the next day.
What's NOT: Ordering a salad and then pinching half of his chips.

POTENTIAL DISASTER #2
Your new lover produces a bottle of squirty cream when you're in bed.
What's HOT: Smother yourself in the cream and get him to lick it off; when it's his turn, get some (zero-calories) ice cubes and use your imagination.
What's NOT: Saying, 'Oh my God – that stuff's got a million calories in it!'

POTENTIAL DISASTER #3
A boyfriend treats you to his favourite signature dish: spaghetti carbonara with garlic bread.
What's HOT: Saying he's the best cook ever and buying him the latest Jamie Oliver book, marking out low-calorie recipes you like with Post-its.
What's NOT: Eating only half of what he serves you (he'll feel offended).

POTENTIAL DISASTER #4
Your man starts eating chocolate while you watch TV.
What's HOT: Chopping some exotic fruits (papaya, mango and litchi) into chunks and feeding each other.
What's NOT: Hiding his chocolate (he'll only buy more!). ]]> Fri, 19 Feb 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/meat-free-mondays
‘Having one designated meat free day a week is actually a meaningful change that everyone can make that goes to the heart of several important political, environmental and ethical issues all at once,’ says Sir Paul McCartney. ‘For instance, it not only addresses pollution, but better health, the ethical treatment of animals, global hunger and community and political activism.’

With celebrity supporters including Kate Bosworth, Sophie Ellis Bextor and Chris Martin, we thought it was worth an investigation. We spoke to the experts to find out the pros and cons to excluding meat from our diets for just one day.

FIGHTING FOR THEIR RIGHT
According to the Worldwatch Institute and SupportMFM.org, approximately 56 billion animals are raised and slaughtered for food each year, and of this figure, 67% are grown on factory farms.

‘Factory-farmed animals are fed on growth hormones, antiseptics and pesticides, and are raised under inhumane conditions,’ says clinical nutritionist, Jill Fraser-Halkett. So when you do eat meat, try and make sure you’re eating grass-fed, responsibly-farmed meat, she recommends. Not only are the animals treated humanely, but there won’t be any risks to your health.

‘Farmed meats are usually pumped with antibiotics and include large amounts of nitrogen,’ says nutritional therapist, Andrea Jenkins. Nitrogen breaks down into uric acid, which is then deposited within the tissue, she explains. ‘A build up of acidity in the body is the major cause of degenerative diseases, such as osteoporosis, heart disease, obesity, and cancer, as well as milder symptoms like painful joints, indigestion, irritability and anger, a sluggish metabolism, bad breath and fatigue.’

IS MEAT A MUST?
‘Meat is a high quality protein that contains iron, easily absorbable phosphorous, vitamin B, and all the essential amino acids not found in a vegetarian diet,’ says Fraser-Halkett. Vitamin B is essential to our diets, she says, and it’s not available in plant proteins, such as nuts and seeds.

While protein does form an integral part of a nutritious diet, you don’t have to eat meat every day, says Fraser-Halkett. ‘Fish is a very good form of protein and is recommended as part of a healthy diet, so not eating red meat for one day a week could be a simple practice to follow.’ However, she warns that if you focus on eating less meat, and replace it with a different type of animal protein, like fish, this could deplete our seas.

Jenkins agrees that a source of protein is necessary. However, she believes vegetarian options can be equally effective protein sources. ‘Green vegetables, like spinach, as well as spirulina, seeds, nuts, beans and sprouts are rich in antioxidants, lower in fat, and don’t have the toxic by-products that meat has on the body.’

TOXIC BREAKDOWN
Use your meat-free Monday as a ‘cleansing’ day to focus on vegetables, says Jenkins, especially greens and antioxidant- and colourful-rich salads and fruit.

‘One meat free day a week is a good way of transitioning to a vegetarian diet, breaking patterns and preconceptions, and getting used to incorporating a greater range of other, less toxic sources of protein into your diet.’

COSMO’s resident street style guru, Robyn Cooke, recently took up the trend after chatting with a friend, The Dirty Skirts’ front man Jeremy De Tolly.

‘Jeremy has become an eco-warrior, and after hearing about Meat-Free Mondays and the impact the meat industry is having on the environment, he converted to vegetarianism. I decided to try a meat-free Monday because not only is it good for the environment, it’s fashionable too!’

Cutting meat from your diet for one day a week is just such a simple thing to do, says Cooke. ]]> Mon, 18 Jan 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/water-world
Be honest, though. Drinking the recommended two litres a day is a chore. Yet you feel guilty when the bottle remains untouched. Why? Because we’ve had the message drummed into us that water is nature’s ultimate health and beauty aid – the best way to prevent dry skin, aid weight loss and keep our bodies in good health. And we listen – a recent survey in the UK showed that young women drink twice as much water as anyone else. But although water has health benefits, how much should we really drink to hydrate ourselves and should we only stick to straight H20? Read on to find out the truth behind the great water myths.

THE MYTH
Other Drinks Don’t Count
The Truth: It’s generally thought caffeinated drinks make us go to the toilet too much, so we lose more water than we’re actually taking in. But the latest research shows that tea, coffee and colas only make you go to the toilet slightly more than normal and should be counted towards your daily fluid intake. So if you need two litres a day and you drink a 300ml latte in the morning, you will only need 1,7 litres of fluid for the rest of the day. ‘You’d have to drink about eight to 10 cups of coffee a day to lose water,’ says Ron Maughan, professor of sports nutrition at Loughborough University in the UK. ‘If you drink fewer than five cups, the amount of fluid in the drink will make up for needing the toilet more.’ The US National Academy of Sciences (NAS) recently set the dietary intake for water. Professor Lawrence Appel, who headed the panel of scientists for this report, says, ‘We don’t stipulate how many glasses of water people should drink because our hydration needs can be met through a variety of sources, including juice, milk, coffee, tea and soft drinks.’

THE MYTH
Everyone Should Drink the Same Amount
The Truth: ‘We might be told that we should drink two litres but it’s a myth that one size fits all,’ says UK dietitian Lynne Garton. ‘How much you should drink depends on many factors, including activity levels, metabolism, age and even your sex. Men need about a litre more fluid a day than women, as they have greater muscle mass and can lose more through sweat.’ Check your urine colour during the day to see whether you are getting enough fluid. Light-yellow urine means you are well hydrated, whereas a darker colour means you probably need to drink more. Or simply multiply your weight in kilos by 35mI and you will see how much fluid you need to drink.

THE MYTH
You Need To Drink In Order To Get Water
The Truth: You know that when you bite into a succulent peach, juice oozes out. But did you know that the fluid provided by food adds up to three or four glasses of your daily need? A breakfast of cereal with milk and a slice of toast, a chicken-salad sandwich for lunch and a dinner of baked salmon, brown rice, tossed salad and a brown bread roll will provide nearly three-quarters of a litre of water – before you’ve even drunk a drop. ‘If we need about two litres of fluid daily, and about three-quarters of a litre comes from food, then we actually only need to drink about a litre,’ says Maughan. Boost your intake of water-rich foods such as apples, pears, melon, oranges, tomatoes and green vegetables. But there are less obvious foods that also contain plenty of water, for example a grilled, organic chicken breast contains 66% water and a baked potato has an amazing 75%. Even a slice of bread and cheddar cheese each contain nearly 40% water.

THE MYTH
If Your Throat and Mouth are Dry, You’re Already Dehydrated
The Truth: It is often said that by the time you are really thirsty, your body is already dehydrated. The effects of dehydration include headaches, tiredness and lack of concentration. But, in fact, this is your body’s early-warning system that you are just one percent dehydrated. If you listen to your body and have a drink, you will nip dehydration in the bud. The harmful effects of dehydration only occur when you’ve lost at least five percent of body water – that’s likely to take days without eating or drinking anything. ‘Even when we’re thirsty, most adults are able to live with it until it’s convenient to drink – and it won’t cause any harm,’ says Maughan. So make sure you drink when you’re thirsty – this is still the best guide – and you’ll get enough fluid to meet your daily needs, according to the NAS report.

THE MYTH
Drinking Plenty of Water Will Improve Dull, Dry Skin
The Truth: ‘Water purists argue that if you don’t drink enough water, your skin will look dry,’ says Dr Andrew Griffiths of the St Thomas’ Hospital in the UK. ‘But the effects on the skin of drinking a lot of water are exaggerated. It is only when you are critically dehydrated and then replace that water, that you can expect your skin to look better.’ Do a quick skin-pinch test. Pinch a fold of skin on your lower arm between two fingers. Hold for a few seconds, then release the skin. It should snap straight back to where it was but if it sags slowly, this could be a sign you are dehydrated. Trap water in the skin with a moisturiser and replenish regularly to keep it soft.

THE MYTH
You Should Drink Water Before, After and During Exercise
The Truth: You may see women at the gym going to the water cooler between each exercise but experts argue that unless you can literally wring the sweat from your gym kit after a work-out, you won’t need much extra water. ‘You don’t need to drink before or during exercise for the occasional half-hour workout or aerobics session,’ says Maughan. ‘Afterwards, you can make up water loss with anything that’s convenient, such as juice or a cup of tea.’ If you are on a serious training programme, weigh yourself before and after exercise. A loss of one kilogram means you have sweated out one litre of fluid, which needs replacing quickly. Drink fruity energy drinks that replace the salt lost as you sweat and eat carbohydrates to boost energy levels and aid recovery.

THE MYTH
Drinking Lots of Water Helps With Weight Loss
The Truth: It’s been billed as an appetite suppressant, as water fills up your stomach quickly and gives you the feeling of being full. But you’ll be just as hungry after the water has passed through your system, says Amanda Wynne of the British Dietetic Association. ‘The advantage is that water has no kilojoules but it doesn’t have much nutritional value either. Replace a fizzy drink with water and you’ll reduce your kilojoule intake but that’s about the only effect,’ she says. If you want to benefit from the feeling of being full, opt for soup as the perfect combination of food and water. Research by US nutritionist Barbara Rolls found that women who ate chicken soup at lunch consumed 418 fewer kilojoules than those who opted for chicken and rice, without feeling hungry. ]]> Wed, 06 Jan 2010 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/bounce-back-from-party-blowout
ID YOUR BLOWOUT
Your boss opened champagne at 5pm and then took you all for drinks. You drank your body weight in alcohol, only ate chips and stumbled home late. You’re seeing double and have the worst hangover ever.
SOS Recovery: Revive

You’ve been to five parties in the past week alone but you’re in overload at work too, which means still have to get up at the crack of dawn. Now you’re so tired you want to cry. In fact, you do cry.
SOS Recovery: Energise

You went to a party and, though you normally have one or two cigarettes on a night out, you smoked at least 25. Your mouth feels dry, you feel toxic and you’re sure tar is oozing from your pores.
SOS Recovery: Detox

It was your boyfriend’s work do last night (read a stomach-stripping Indian food and vat of beer.) Now you have indigestion, a bloated stomach and you fear you’ll never leave the bathroom.
SOS Recovery: Soothe

Last night you ate three trays of canapés, a huge roast, apple crumble and after-dinner mints. Not only do you feel like a complete pig, you’re also worried you won’t fit into your LBD for tonight’s do.
SOS Recovery: Slim


REVIVE
Hangover symptoms strike because your body is dehydrated and your liver is working overtime to get rid of alcohol toxins. Eating chips alone means low blood-sugar levels and, in turn, slumping energy levels.
Best breakfast
‘Alcohol depletes vitamin C and the bacteria in your intestines, so a glass of orange juice and a probiotic drink, such as Yakult, will top up levels,’ says naturopath Michael van Straten. Then have poached eggs, which are rich in the amino acid cysteine, to counteract the toxic effects of alcohol, and wholegrain toast to stabilise blood-sugar levels. If you’re too ill to cook, a breakfast-style baguette from a coffee shop is a good alternative.
Body boosters
Sip water throughout the day to rehydrate. After breakfast, take a milk thistle supplement, then again after lunch to support the liver. Eat every three hours to keep blood sugar on an even level and opt for a light lunch, such as tuna salad. Include celery, as it helps cancel out the fermentation process of alcohol still in your system, and tomatoes, to help reduce liver inflammation.

ENERGISE
It’s estimated that you need eight hours of sleep a night and for every hour of sleep you miss, you feel 8% less positive about your day. Plus, a lack of sleep results in dull skin, puffy eyes and sunken cheeks, and no one wants to look like Edwina Scissorhands this long after Halloween.
Best breakfast
Nutritionist Patrick Holford recommends lifting low energy levels with a nutrient-packed smoothie made with berries and low-fat natural live yoghurt. Simply throw the ingredients into a blender and whiz until smooth. Protein in the yoghurt provides slow-releasing energy and antioxidants in the berries boost vitality. Don’t drink endless cups of coffee, though, as caffeine disrupts blood-sugar balance, disturbs sleep patterns and will have you in the bathroom all day.
Body boosters
Exercise can greatly improve energy levels by oxygenating the tissues, so aim to squeeze in a 15-minute walk before work. This is doubly mood-lifting because sunlight helps increase the amount of serotonin, known as the happy hormone, produced in the brain. Again, sip water throughout the day, or try Vitamin Water.

DETOX
Cigarette smoke contains 4 000 chemicals, many of which are absorbed directly into the bloodstream. Binge-smoking wreaks havoc on the body, depleting levels of vitamin C, carotenoids and collagen, the clever substances that help keep skin smooth and, most importantly, wrinkle-free.
Best breakfast
Nutritionist Ian Marber, co-author of The Food Doctor (Collins & Brown), suggests a nutrient-packed fruit salad to replace nutrients. Try mango, melon, cherries or berries. Add a handful of nuts and seeds to slow down the absorption of the fruit’s sugar, fructose, into the bloodstream and keep blood sugar stable.
Body boosters
Start the day with half a lemon squeezed in a cup of warm water and drink lots of water throughout the day to help flush toxins out of your system. For an extra boost of vitamin C, try a sachet of Emergen-C, a water-soluble antioxidant blend to counteract the ill effects of toxins. If the nicotine rush has got to you and you’re tempted to smoke a lot again, try a nicotine-replacement gum.

SOOTHE
Spicy foods and alcohol are acid-forming, which can bloat the gut and cause a burning pain behind the breastbone, as well as giving you wind, constipation and diarrhoea.
Best breakfast
To soothe your stomach, Marber suggests fresh pineapple. It neutralises acid build-up and is rich in bromelain, which speeds up digestion and reduces swelling. Also, papaya contains a protein-digesting enzyme, papain, to help eliminate last night’s excesses, and cranberry juice helps reduce inflammation.
Body boosters
If your stomach is still unsettled, try sipping water laced with the herbal remedy, gentian angelica bitters tincture. ‘Ginger root is widely used as a digestive aid for mild stomach upsets,’ says holistic GP Dr Deborah McManners, so drink herbal tea with ginger. For lunch, tuck into carbohydrate-loaded root vegetables, like potatoes, carrots, turnips and parsnips – all stomach soothers.

SLIM
Recent research from the Glasgow Weight Management Service shows we gain, on average, 2.5kg over the Christmas period and a blowout can notch up a whopping 6 000 calories in one go – the equivalent of walking for 24 hours, or 12 hours on a stair climber.
Best breakfast
Don’t be tempted to go nil by mouth as your body will go into starvation mode, your digestion will slow down and you could end up bingeing again. Instead, have a fresh grapefruit as it contains only 84 calories as well as a fat-burning enzyme. Sprinkle it with cinnamon, which improve the body’s ability to utilise its blood sugar.
Body boosters
Squeeze a few drops of lemon juice in warm water and drink throughout the day to help speed up the digestion process. Take a pill to aid digestion after each meal. Dandelion root, kelp and boldo herbs help reduce water retention and shrink a bloated tummy. Have a light, low-calorie lunch with carbohydrates such as wholemeal bread or brown rice, and a little protein (lean meat, eggs, fish, pulses, avocado, low-fat dairy products or nuts) and you should be slipping into that dress, no problem. ]]> Fri, 18 Dec 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/cocktail-calorie-calculator that?

COSMOPOLITAN
Calories: 99
What’s in it: Vodka, triple sec and cranberry juice.
Healthy? Like magazine, like drink: cosmopolitan comes out as the best. ‘It’s low in calories and contains health-boosting cranberry juice,’ explains nutritionist Juliette Kellow from www.weightlossresources.co.uk. If you’re really set on those high-waister jeans, though, switch to vodka and tonic water or straight vodka and cranberry (60 cals).


MARTINI
Calories: 99
What’s in it: Vodka or gin, plus vermouth.
Healthy? It’s low in calories and made with white spirits, which are less likely to give you a hangover (the additives in darker spirits like rum can trigger killer headaches). But go for a litchie or pomegranate martini if you want to give your immune system a boost. ‘They’re both high in antioxidant vitamin C, which will help skin look good through the Christmas party period,’ says Kellow.

MOJITO
Calories: 111
What’s in it: Light rum with crushed ice, fresh mint, sugar and lime juice.
Healthy? This low-calorie cocktail is full of vitamin C, perfect for keeping winter bugs at bay, while the fresh mint can help ease your overworked digestive system. Just make sure the barman doesn’t overload the sugar.

BLOODY MARY
Calories: 140
What’s in it: Double vodka, tomato juice, lemon, Tabasco and Worcestershire sauce.
Healthy? Double vodka isn’t too LBD friendly but a Bloody Mary does provide 30% of the recommended daily amount of vitamin C in one glass. ‘Eat the celery – it acts as a natural diuretic, so it helps reduce bloating,’ says Kellow. (Three sticks a day count as one vegetable portion.)

BELLINI
Calories: 158
What’s in it: Chilled dry champagne, peach schnapps and peach nectar.
Healthy? It looks pretty but the sugary schnapps and peach nectar are no-nos. ‘There’s a reason the professionally skinny drink straight champagne – at 100 calories a glass, it’s less fattening than other drinks,’ says Kellow. So ditch the peach – and choose untampered bubbly or dry white wine (175ml white wine is approximately 150 calories).

LONG ISLAND ICED TEA
Calories: 170
What’s in it: Vodka, gin, light rum, tequila, Cointreau and cola.
Healthy? Five alcohols in one glass, plus sugary cola, equals a hangover for your head and waist. ‘It’s hard for the body to process several alcohols in one go,’ says Hollywood trainer Michael George, who’s worked with Meg Ryan. Ask diet cola or switch to fruit-based cocktails. ]]> Wed, 09 Dec 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/metabolism-boosters
GRAPEFRUIT
This metabolism booster is high in pectin and vitamin C and produces a slow and steady rise in blood glucose levels, says Johannesburg-based dietitian Ashleigh Caradas. 'Grapefruit also contains naringin, a chemical substance famous for its fat-busting properties.'

Grapefruit assists in detoxifying your liver, says Andrea Jenkins, a nutritionist based in Cape Town. 'When the liver is able to metabolise efficiently, symptoms such as fatigue, water retention, hypoglycaemia and obesity are avoided.'

>> Next ]]> Mon, 30 Nov 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/tweet-what-you-eat Tweet What You Eat is one of the latest Twitter trends; an application that counts your calories, helps you track your eating habits as well as what other people are eating. Food diaries are often thought to be beneficial, but whether online and communal food diaries work, is an entirely different question.

THE AGE-OLD TRADITION
'I have been using food diaries with patients for many years,' says clinical nutritionist, Jill Fraser Halkett. 'They form an integral part in showing the root cause of diet-related weight gain, as well as where people need to make simple changes.'

Clinical nutritionist Sally-Ann Creed agrees: 'Food diaries definitely work. I have been using them for years with my patients and more than anything, it shows the person what they are doing wrong even when they wouldn't have believed it before.'

TO TWEET, OR NOT TO TWEET
While both Creed and Fraser Halkett believe food diaries contribute to maintaining a healthy diet, neither thinks online food diaries will actually work.

'The only way a communal food diary would help is in the form of a chat room,' says Fraser Halkett. 'At first inspection [Tweet What You Eat] doesn't seem to have a qualified health professional to guide people into healthy eating and subsequent weight loss.' The application does nothing to help people, she adds. 'All they're getting is a community diary where everyone gets to see what others are eating, which is fun to do for a short time, but has no substance from a health or weight-loss point of view.'

Cape Town-based nutritional therapist Carol Murrell goes one step further saying a digital approach to dieting with online applications such as Tweet What You Eat has the potential to trigger disordered eating in susceptible individuals.

'Tracking calories and comparing progress with fellow tweeters does not in itself encourage the consumption of nutritious food,' says Murrell. She says tweeting what you're eating may simply foster an obsessive attitude to food and calorie counting, especially if access is open-ended and not controlled.

COMMUNAL CALORIES
Many of us scan the nutritional information on a packet of chips or 330ml can to see how many calories we're taking in. And Tweet What You Eat simply appears to make it easier by automatically counting them for you. But, according to the experts, counting calories is an ineffective and useless trend. Counting calories in order to lose weight is an outdated fad, says Fraser Halkett.

'Calorie counting has never worked in the long term, apart from an immediate, unhealthy and sudden weight-loss that cannot be sustained,' she says.

So, yes, we might be tempted to count calories the week before a party to slide into that LBD, but try and look past the party and focus on the long-term effects. 'Starving oneself of calories puts the body into shock,' continues Fraser Halkett. 'This calorie counting, low-fat fad has sparked obesity and diabetes around the world.'

ONLINE NO-NO
Murrell and Creed both agree that if you want to see change, you or a trained professional need to be held accountable for monitoring your eating habits while educating and informing you about healthy eating practices – neither of which is offered by the Twitter application.

'People need practical help in order to lose weight,' agrees Fraser Halkett, who maintains that finding the cause of the weight gain in combination with education and coaching is the best way to shred the excess kilos.

Besides the entertainment factor, Tweet What You Eat doesn't seem to hold many nutritional benefits, unless seeing that someone else is eating celery sticks and carrots instead of a cheeseburger is in some way inspiring.

'No doubt it will be a nine-day-wonder,' concludes Fraser Halkett, 'Until people realise it's not helping them lose weight.' ]]> Sat, 07 Nov 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/munch-time
'If you want to feel fantastic all day,' says clinical nutritionist Sally-Ann Creed, 'it is very important that you eat enough healthy fat and quality protein, and cut down on carbohydrates, stimulants and sugar.'

GO PROTEIN
Don't eat a carbohydrate-rich breakfast (like a quick-and-easy bowl of muesli), rather start your day with protein and you will feel far more energetic, says clinical nutritionist Sally-Ann Creed. Creed suggests an egg, a tomato, a thin slice of toast with butter, a small portion of fruit, and a cup of tea. If you're looking to prepare a protein-filled dinner, stock up on fish and lean organic meats such as beef, chicken, and lamb.

COMPLEX CARBS
Refined carbohydrates like white pasta, bread and rice, as well as potatoes are a big no-no on the energy front. Complex carbohydrates such as rye bread, brown rice, oatcakes, oats and sweet potato release energy slowly, says nutritional therapist Andrea Jenkins.

Refined carbohydrates may be easy to digest and give you a sugar high, but the brain needs slow-releasing carbs, says nutritional therapist Lynne Brown. The sugar high will soon be followed by a sugar slump.

HEALTHY FATS
Fat is a three-letter word most of us would like to avoid, but including healthy fats in your diet is integral to keeping alert. 'Mixing protein with complex carbs and some healthy fat allows you to avoid the sugar spike and maintain stable blood sugar levels,' says Creed. 'This is the secret to boundless energy, weight loss and feeling good.' Creed suggests organic extra virgin olive oil, real butter and a good fish oil supplement as healthy forms of fat.

FRUIT & VEG
Fresh fruit and vegetables are incredibly beneficial in keeping us awake. Raw vegetable salads with lots of greens will keep you alert and ready for action, says Brown. According to Jenkins, it's quick and easy to prepare fresh vegetables, whether you eat them in a wholesome salad or steam them before dinner. Jenkins suggests steamed broccoli, peppers, celery, tomato, olives, avocado and lots of leafy greens to keep you going throughout the day.

A small slice of fruit will do no harm with your breakfast, but avoid large portions of fruit on an empty stomach, warns Creed. 'This is fatal for the rest of the day, as it will make you very sleepy after the initial sugar spike has waned.'

Dried fruit makes a great snack, especially when eaten in conjunction with a mixture of nuts and seeds, says Brown. But don't try not to overindulge. 'Dried fruits have a very high glycaemic index, which will quickly lead to fatigue,' says Jenkins. ]]> Thu, 22 Oct 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/crazy-celebrity-diets
We've updated our list of the most extreme celebrity diets, and asked Cape Town-based dietitian Cecily Fuller for her opinion...

DR. SIEGAL'S COOKIE DIET
Socialite Kim Kardashian has joined the ranks of celebrities who have embraced the Dr. Siegal Cookie Diet – which consists of substituting two daily meals with cookies (eg. two cookies for breakfast, two cookies for lunch, a high-protein dinner and two cookies as a snack). The weight-loss physician's cookies come in a range of flavours and are made from low GI ingredients such as whole-wheat flour, bran and oats. The cookies, each containing 90 calories, are meant to reduce hunger pangs and in turn control the number of calories you ingest.

Fuller says that even though the cookies have low GI levels and contains a few carbohydrates (together with the recommended protein dinner and vegetables), the diet doesn't allow for any fruit, which is essential. Eating a cookie instead of a meal is not a long term solution and also teaches you nothing about food choices.

THE CABBAGE SOUP DIET
Attempted by many celebrities (including Liz Hurley and Sarah Michelle Gellar) the week before the Oscars, this rigid seven-day plan kick-starts your body's metabolism causing you to drop five kilograms instantaneously. The recipe includes a variety of low-calorie vegetables such as cabbage, onions and tomatoes flavoured with bouillon, onion soup mix and tomato juice. You're allowed to eat as much of the soup as you want, and additionally, certain foods like potatoes, fruit juice, vegetables, milk, bananas and beef should be eaten on specific days of the diet.

Fuller says 'this diet gives the impression that these foods have special weight loss properties, but in fact the weight loss is purely the result of controlling the total number of calories eaten in the day.'

THE BABY FOOD DIET
Jennifer Aniston and Reese Witherspoon have both found themselves wondering down the baby isle at grocery stores to pick up jars of baby food. Yes, baby food. Credited to New York fashion guru Hedi Slimane, the diet requires the substitution of one or two meals for a jar of liquidised baby food and two litres of water daily.

Fuller says the baby food diet is not healthy at all because you're only allowed to consume less than 600 calories per day, and the average adult needs more than that to sustain a healthy lifestyle. A baby of six months weighs six kilograms and an adult much more, so protein dietary requirements are much higher.

THE JUICE DIET
Gwyneth Paltrow recently followed a three-week detox juice diet created by Dr. Alejandro Junger, a New York City-based MD. Meant to ease digestion, the diet consists of two liquid meals a day and a solid one in between, which aims to eliminate allergenic and mucus-forming food, freeing up more energy.

Fuller says the juice diet doesn't have any nutritional value because there are no proteins, carbohydrates, dairy or fibre included in the programme. 'One's body can't function properly without these nutrients.'

THE FINAL VERDICT

Fuller feels that none of the above diets have the good nutritional balance any healthy diet should have. Diary, which is excluded from each, is essential as a source of calcium and protein to prevent osteoporosis, especially in women. Fuller says recent evidence also shows that diary actually helps facilitate weight loss.

'I guess everyone is after a quick fix and if it works for the celebs then we automatically assume it should work for us too,' Fuller explains. 'All of these diets constitute a very low calorie diet and is certainly not recommended for long term weight management as it will result in compromising your metabolism, which in turn will result in weight gain – perpetuating the cycle of yo-yo dieting.'

Before beginning any diet, Fuller says you need to ask these three questions:
Can I sustain this pattern in the long term?
Do I need to buy supplements?
Does it promote healthy eating habits?
]]> Wed, 02 Sep 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/the-winter-comfort-eating-trap
About to slipper-shuffle to the kitchen for hot chocolate and a snackwich before burrowing back under the duvet? Stop! Winter can do strange things to a woman's psyche and body, encouraging comfort eating and exercise avoidance. And this despite knowing the price you could pay when summer arrives. Just the thought of it can have you reaching for another chocolate... But not this winter!

Comfort eating is about consuming specific foods in specific situations – such as the onset of colder weather – for psychological comfort. It has various causes, but a survey by marketing professor Brian Wansink of the University of Illinois in the US found it stems mostly from past associations between different foods and certain people ('Dad loved mash and gravy') or events in your life ('Mom always made malva pudding on winter weekends').

Comfort foods tend to be high in simple carbohydrates regardless of the season, but these can be especially appealing in colder weather. 'Eating a high-carbohydrate meal increases the release of serotonin (the feel-good chemical) in the brain and leads to a feeling of fullness,' says Cape Town psychologist Janet Earl, who treats eating disorders. 'This helps you deal with emotional emptiness.'

Comfort foods also tend to have smooth, creamy textures and sweeter tastes, associated with baby foods and a time when you felt secure and loved. But individual preferences can differ widely, as a whip around a gathering of Durban students confirms. 'When I'm cold and miserable, I just want samp, beans and sweet tea like gran made it,' says 22-year-old Miriam Cele, while her friend Layla Pillay, 21, turns to bean roti and chips, and Karen Woodley, 20, craves 'buttered muffins – and chocolate, of course!'

It seems winter may trigger our need for comfort foods because of the mild depression some people experience from shorter, greyer days. Seasonal affective disorder (SAD) and its milder variation, 'winter blues', are associated with northern winters, but can also occasionally occur in the southern parts of Australia, South America and SA. These moods are more common in younger people and women, says Heather McAlpine, training manager for the SA Depression and Anxiety Group. They're caused by lack of sunlight, and symptoms include changed eating patterns, increased appetite, lethargy and weight gain. 'Carbohydrate craving has been experienced by women with SAD, particularly around 4pm and 9pm,' says Earl. 'Research has shown there can be a decrease in subjective depression after having a carbohydrate-rich meal – that is, after comfort eating.'

There are other physiological reasons for comfort eating in winter. Cool weather once signalled our ancestors to eat more so as to gain weight for extra warmth and protection against the elements – a survival instinct that McAlpine says seems to persist. And in winter your social activity often revolves more around food, says Earl, so the temptation to eat is greater. In summer you might go to the beach with friends instead of drinking red wine around a fireplace.

WARMING SOLUTIONS
1. Fix your thinking
If you're eating because colder, darker days are feeding an underlying depression, find the causes, says Petrene Soames, author of The Essence Of Self-Healing (Fleetstreet Publications). These generally involve poor feelings about yourself. Trace their roots, she says. 'Then choose not to see things in those negative ways again.' If you battle to do this, get psychological help – otherwise weight gain and diminishing self-esteem can drag you deeper into depression. 'It's all about recognising the psychological role food is playing for you and doing something to address that,' says Earl.

Soames recommends that you think of something 'amazing or sweet' that you have done or that's happened to you. 'Allow yourself to feel all the good feelings this brings you – breathe them all through your body.' Evoke that memory whenever you're tempted to comfort-eat.

2. Address your eating
Rather than avoiding winter comfort foods, which can just make you crave them more, try to change to healthier alternatives, says Durban dietitian Carol Browne. Make a routine of planning meals in advance, so when you're cold and low and tempted to indulge, you've got a wholesome meal on hand. 'If you still want that comfort food afterwards, a small portion is more likely to satisfy you,' she says.

Make stews and casseroles with vegetables and legumes instead of red meat, suggests Durban dietitian Priya Lalla. Control portion size by cooking these in bulk and freezing modest helpings. Retain the thick, creamy texture in sauces and soups by using evaporated non-fat milk or pureed potatoes instead of cream, and use apple sauce to replace some of the butter or oil in cakes and puddings for occasional treats with hot, fat-free milk custard. And if you feel like pizza, Lalla suggests ordering vegetarian or chicken with less cheese.

Eating a little four or five times a day can help you control the urge to eat, says visiting British nutrition guru Patrick Holford, author of The New Optimum Nutrition Bible (Piatkus) – and don't skip breakfast. Oats, sweet potatoes, brown basmati rice and rye or whole-grain breads have a low glycaemic-index load, he says, which helps keep blood sugar and mood stable.

For all this, dietitians say that when you crave comfort foods such as chocolate or a snackwich, you're unlikely to be satisfied with healthier alternatives such as rye bread and sugar-free jam. 'If you want something,' says Browne, 'the best way to stop thinking about it is to eat it. But set rules. Don't eat comfort food instead of meals, and concentrate when you eat it – don't just wolf it down in the car on the way home from the shop. Be reasonable when you're deciding how much you'll have.' Your brain apparently reaches its optimum level of savouring food after four bites, which should satisfy the craving. 'Chew slowly,' says Browne, 'and relish the food in your mouth.'

3. Get exercising
Excess kilos creep on when you take on more energy than you expend but it's not easy braving the cold and dark to exercise in winter. It's also not safe to jog alone, so join a group for motivation and security or get an exercise buddy and power-walk in a shopping mall, says Browne. 'Your exercise time will also be a time to chat and let off steam. If you walk just before shops open in the morning, lights are on, security is present, climate is controlled and there are no shoppers in your way. Find a flight of stairs to go up and down. Just be sure not to turn it into a shopping or eating extravaganza!'

'Gym membership drops in winter and soars in spring but it takes six months to get into shape for summer, so now's when you should be working out,' says Durban fitness and lifestyle coach Noeleen Bridle of Strength & Mind. 'Besides, exercise not only burns kilojoules – it also releases endorphins that help control appetite and elevate mood, helping you keep winter blues at bay and control the urge to comfort-eat.'
]]> Wed, 15 Jul 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/bite-into-beauty
EGG ENDEVOUR
Clinical nutritionist, Sally-Ann Creed, says eggs are packed with protein, omega-3 fats and choline, all of which are essential to healthy skin. 'Omega-3 fats are a prerequisite for skin health. Protein builds and repairs, while choline forms an important component of many fat-containing structures in cell membranes.' Eggs are also rich in Vitamin A and selenium, both of which will help you get beautiful skin.

OLIVE OIL OLÉ
It's time to drizzle extra olive oil on your daily salad. 'Olive oil is known as one of the natural moisturisers for healthy skin – both in externally-applied lotions, and taken daily on salads and on food,' says Creed. 'It's rich in antioxidants like Vitamin E and can inhibit oxidative stress on the skin.' Just a note: It's important that you use only extra-virgin or organic olive oil to avoid the sprays and pesticides used in ordinary olive oil, which can affect your skin's health.

GO GREEN
According to nutritional therapist, Lynne Brown, adding nourishing green vegetables into your daily meals will help repair and protect your skin. 'Green, leafy vegetables, particularly spinach, are all rich in anti-oxidant nutrients such as beta-carotene, Vitamin E and Vitamin C, which help to protect the skin against free radical damage caused by the elements and pollutants. These anti-oxidants support the skins natural repair systems and slow down the ageing process.'

FISHY FACTS
'Fatty fish such as salmon, sardines and tuna contain omega-3 essential fatty acids, which help improve blood flow to the skin, decrease inflammation and keep skin nourished, hydrated and radiant,' says Brown. Don't be put off by the word fatty because omega-3 plays an important role in the maintenance of beautiful skin. Tip: Opt for salmon if you don't know which fish to choose. According to Brown, salmon also contains dimethylethanolamine (DMAE), which, by increasing muscle tone, subsequently decreases the appearance of sagging, causing the skin to look plump, younger and firmer.

A HANDFUL OF NUTS, A SPRINKING OF SEEDS
According to nutritional therapist, Carol Murrell, nuts and seeds can help keep skin supple and glowing. 'They are rich sources of zinc and amino acids, which are vital for the production of collagen, the protein that "plumps-up" skin and helps to keep it youthful.' Nuts and seeds also contain the powerful anti-oxidant properties of Vitamin E, as well as the waterproof protection barrier offered in omega-3 and 6 essential fatty acids, says Murrell. Go ahead and grab a handful.

GET COLOURFUL
Add a splash of red, orange, and yellow to your diet, as colourful fruits and vegetables can benefit your skin's health. Jenkins suggests fruits such as papaya, which not only contain collagen-promoting Vitamins A and C, but Vitamin A's precursor, beta-carotene, a compound essential to maintaining healthy and beautiful skin. Watermelon, butternut, squash, carrots, mangoes, apricots, berries and sweet potatoes are all packed with beta-carotene, while oranges and tomatoes are rich in Vitamin C.

WATER WELLNESS
There is nothing your skin enjoys more than a glass of water. According to clinical nutritionist, Jill Fraser Halkett, don't hold back when it comes to your H20 intake. 'Drink eight glasses of distilled water every day. This is the most important "skin food" that passes your lips.'

GRAIN ALERT
Avoid white, refined grains in foods like white bread or white rice and opt for whole, unrefined grains found in whole grain bread, pasta, cereals or brown rice. 'Choose unrefined grains, and if it all possible, go organic to protect your skin from accumulating high levels of unwanted chemicals,' advises Fraser Halkett.

FLAXSEED FABULOUS
Flaxseed oil contains omega-3 and 6, which above keeping toxins at bay and nutrients within the skin cells, protects the skin against sun damage. So before you head off to perfect your tan, increase your flaxseed intake. For more of those essential fatty acids, add some flaxseed oil to your mid-afternoon salad or sandwich. ]]> Fri, 12 Jun 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/plastic-not-fantastic
So how worried should you be? ‘There’s no concrete evidence that plastic wrap is a health threat,’ says René Smalberger, president of the Association for Dietetics in South Africa (ADSA). ‘The chemicals present in clingfilm exist in tiny quantities, so the health risks are minimal, even if you use it every day.’ The exception, however, is if you are allergic to ingredients within the plastic, such as latex – then a reaction is inevitable. If you’re still concerned, Smalberger advises you to choose an alternative. ‘Wrap your food in foil or store it in glass containers,’ she says. ]]> Tue, 08 Jan 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/power-snacking
Snacking can leave us feeling guilty. The choc-chip biscuits, salt and vinegar chips and crunchy chocolates that materialise when we hit a low can leave you wondering whether your lunchtime fat-free yoghurt was actually worth it. While there’s nothing wrong with a few blocks of chocolate every now and then, there are healthier ways to snack your way through the day; and best of all, it’s entirely guilt-free.

1. PLAN AHEAD
According to dietician and health journalist, Ashleigh Caradas, power snacking involves thinking ahead. ‘Well-planned snacks throughout the day help balance blood sugar and can stimulate the metabolism. Snacking is also a good opportunity to eat more fruit. As a general rule, try and eat something small every three hours to keep energy levels up and balanced.’

Nutritional therapist, Carol Murrell agrees: ‘Snacks are as important as main meals in helping to balance blood sugar, particularly for busy individuals who are on the go all day.’

2. AVOID FIZZY DRINKS
Fizzy drinks or drinks laced with sugar shouldn’t be substituted for a mid-afternoon snack. Clinical nutritionist, Jill Fraser Halkett, believes it’s best to drink water. ‘Water can never be beaten. Your body understands water and becomes totally confused by the onslaught of any fizzy drinks. Fizzy drinks are packed with phosphoric acid, which leaches calcium from your bones.’ If you’re looking for something a bit more interesting, try flavoured water that’s low on calories or simply add a dash of lemon juice to your H2O.

3. GO PROTEIN!
Protein-powered snacks will leave you feeling fuller for longer, curbing your need to nibble unnecessarily throughout the day. Nutritional therapist, Heidi du Preez, says, ‘Make sure at least 20% of your snack consists of protein. For example, when you enjoy a fresh fruit as a snack, also grab a handful of nuts, such as almonds.’

4. STAY AWAY FROM SALTY SNACKS
Lynne Brown, nutritional therapist at The Orchards Nutrition Centre, says, ‘Salty snacks are usually highly processed and deep-fried in fattening and unhealthy trans-fats and flavoured with MSG (monosodium glutamate). Ever noticed how difficult it is to stop eating those crisps until they are finished? That’s the MSG, which for most of us is "addictive" and makes us crave more.’

5. THE F-WORD
When looking at a snack’s nutritional information, we immediately check how much fat we’re about to consume. Whether it’s saturated fat or trans-fat, both are as harmful to our bodies. Saturated fats increase the risk of breast cancer, while both saturated and trans-fats are major contributors to heart disease. Beware of sneaky treats such as granola bars; you may think it’s a healthy choice, but they are loaded with trans-fat. According to Dr. Mary Gavin, medical editor for KidsHealth in the USA, ‘about 35% of the calories in a regular granola bar come from fat’.

6. AVOID THE –OSE WORDS
Before buying your much-loved snack, have another look at the label. If you see any ingredients such as glucose, sucrose, maltose or fructose, see red. Halkett says, ‘When looking for healthy snacks keep away from processed foods and avoid foods containing fructose, an ingredient found everywhere in the snack food industry. Fructose will create havoc in your body.’

7. LOOK OUT FOR EMPTY CALORIES
Empty calories are everywhere: in a scrumptious plate of French fries, your glass of wine at the end of the day and a delectable biscuit from the cookie jar. Empty calories are high in calories, but low in nutrients. Murrell says, ‘Make snacks as nutrient-dense as possible and avoid the trap of empty calories.’ To make sure you’re capitalising on your nutrients, she suggests a palmful of raw nuts or a couple of carrot sticks as a healthier alternative to an unwholesome biscuit.

]]> Mon, 20 Apr 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/which-wine
Fancy label, fancy wine
Generally, the look of the label needs to be on a par with the quality of the wine – or at least the cost of the marketing. David Donde, who has 20 years experience in the hospitality industry and co-owns Origin Coffee Roasting, says, 'If the label is ugly and cheap looking, so is the wine.' But there is an exception – German Rieslings. Look for a garish label, gold is often good if you need to impress with Sauerkraut Riesling.

A specific winemaker can make all the difference
Paul Kruger, PR wine advisor at Simonsig, suggests you stick to names of reputable, established wine producers you know and have enjoyed in the past. Donde explains that the more illustrious wineries are well regarded for good reasons. 'Meerlust is not likely to sell cheap plonk to up profits and flush their reputation.' Kruger also adds that more established wineries offer good, value-for-money wines alongside their more premium wines. Think Simonsig, Mooiplaas, Hillcrest, Hartenberg, Jordan, Bon Courage, Kanu and Villieria.

Check for a second label
Often the same estates that make the brilliant, weighty premium wines release their more casual quaffers under a second label. The name on the bottle will not be the same as that of the estate, but you can generally be assured of quality and accessibility. For example, Rustenberg is widely considered to be one of the top red wine producers in the country, which flights their sometimes excellent casual sippers under the Brampton range. Moreson has Pinehurst as a second label, while Yonder Hill's second label, simply termed 'Y', produce a fruity Merlot and Shiraz.

Get to know the hidden secrets
Donde is not circumspect on looks. 'If it looks cheap, it is. But cheap can be good. Cheap works when you know the only way to make the conversation scintillating is with another few bottles. More seriously, if the label gives an indication of origin or estate, and not just country you are off to a better start.'

Kruger points out that it is good to look out for Best Value – a red sticker for wines who have been published in Wine Magazine's annual 'Best Value Wine Guide'. Other medals by wine competitions like Veritas or Michealangelo are trustworthy indicators of a good wine.

Learn to work with co-operatives
Co-operative cellars generally produce wine in large quantities, but often offer very good value. A few of Kruger's favourites are Du Toitskloof Cellar (great Sauvignon Blancs); Darling Cellars (whose Onyx and DC ranges offer some pretty outstanding reds); Koelenhof (rated best value co-op by Wine Magazine for 2009); Durbanville Hills (a well established brand with a reputation for good wines); and also Riebeek Cellars, Simonsvlei and Rooiberg Wineries (simple, honest wines at absolute bargain prices). These can be a hit-and-miss affair, but often you come across lovely wines at lovely prices.

Be brave with blends
'France is famous for its blends, but you need to know your stuff,' says Donde. 'It's probably best to start off learning a few varietals: Sauvignon Blanc is crisp and white, Chenin Blanc is slightly more fragrant white blends, while wooded Chardonnay evokes the idea that you are pretentious. As for the reds, Shiraz is always a good way to go, while Cabernet Sauvignon makes some of the world's best bottles, and of course Pinot Noir shows that you leave your expensive car keys on the restaurant table.'

You're how old?
In contrast to popular wisdoms, wine and time do not always go well together. Donde points out that some old whites can be amazing but some reds will never improve with age. 'Some wines are designed to be enjoyed fresh, but you can call a friend on this one.'

If the price is right
Price, too, is relative. 'If you are lying on a beach in Greece or are just trying to convince yourself Kurt Darren is worth a quickie, go cheap,' jokes Donde. 'Otherwise you generally get what you pay for; bargains usually take a little insider knowledge.'

Price versus quality
Kruger is realistic about price and quality. 'A good way to save money on wine without compromising too much on quality is to buy two different kinds: Your easy-drinking, everyday quaffers and your more serious expensive wines for a special meal or other occasion. You can get lovely fruity, easy-drinking, juicy wines for around R30 a bottle, while your more premium wines should have more body, structure, complexity and nuanced flavours. These are likely to cost around three times the price, sometimes more.'

]]> Thu, 26 Feb 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/the-morning-banana-diet
Whoever thought a funny-shaped fruit could make waves the world over? The humble banana has done just that. The Morning Banana Diet started in Japan and has made its way to New York. The phenomenon has been gaining weight worldwide for its solutions to losing weight, but the real question is: Does it really work? And what is it all about?

ORIGINS
According to its official website, the diet originated on the popular Japanese social networking site, Mixia, from community discussions. It was dubbed the 'Asa' or Morning Banana Diet. Other nutrition websites claim that it is the brainchild of Osaka pharmacist Sumiko Watanabe, who created it to increase her husband, Hitoshi's, metabolism. He apparently lost 16.7kg. But regardless of the debate around its roots, the diet attracted mainstream Japanese media, resulting in three books and many magazine articles published on the topic.

Japanese opera singer Kumiko Mori tested the diet on a celebrity reality TV show in September, which lead to a nationwide shortage of bananas.

THE RULES
1. Eat one or more fresh, raw bananas for breakfast, but not to the point of feeling full. If you're still hungry 15 to 30 minutes later, then other food is allowed.
2. Eat your regular lunch.
3. An afternoon snack optional.
4. Eat your regular dinner by 8pm (no dessert).
5. Go to sleep before midnight.
6. Restrict liquid intake at meals to room temperature water.
7. Drinks that contain calories (tea, coffee) are not allowed. Milk drinks are frowned upon.
8. Go to bed four hours after eating.
9. Exercise is optional.

The obvious red flag is that the diet is indifferent to exercise. Exercise is proven to be essential to health and ideal weight.

THE PROFESSIONAL PERSPECTIVE
Retha Visser, a preventative healthcare practitioner specialising in body/mind analytics, says: 'It will be different for different people depending on mindset, genetics, gender, age, metabolic rate, breathing and hormonal health.'

Visser sees no harm in the food fad if you stick to the rules and says it is certainly not harmful when compared to certain diet practises like skipping breakfast, eating refined, sugar-coated, high-sodium cereals, food with zero nutritional value, chewing incorrectly and consuming one to five cups of coffee a day.

'Like all fruit, bananas are healthy, especially when picked ripe from fertile soil and eaten soon afterwards. But nutritional value varies and is affected by storage and age,' continues Visser. 'Bananas supposedly contain high levels of potassium. However, consider that most bananas are picked green, and it is in the ripening process that minerals are extracted from the soil.'

Visser says the potassium and magnesium found in bananas encourage the secretion of a hormone by the adrenals for cellular water regulation. It regulates heartbeat and is better than processed sweets. Bananas also contain fibre and other trace elements that our bodies need to sustain healthy cells.

As a warning, Visser says: 'If you are markedly overweight, see your doctor first. Do not expect to get slimmer if you indulge frequently in food that is so chemically changed your body cannot use it. Overweight people are usually undernourished.'

Any habit can lend itself to imbalance. When you try to lose weight mind that you don't become malnourished or moody, or you'll have to rename it the mourning banana diet. ]]> Mon, 05 Jan 2009 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/cutting-down-on-soy
The 'Say It Ain't Soy' article reveals that too much soy may lead to a decreased sperm count and even possibly cancer. But it might not be that easy to cut down on how much you ingest.

'Soy has been over promoted, overused and over-evaluated over the last two decades,' says Heidi du Preez, nutritional therapist and co-author of Naturally Nutritious (Aardvark Press). 'Global soybean productions have increased from 30 million tons in 1965 to 270 million tons in 2005, according to the Chicago Board of Trade.'

Because soy is used foods such as breakfast cereals, biscuits, cheeses, dairy desserts, gravies, noodles, soups, and sandwich spreads, it is very difficult to avoid soy in all its forms. But you can limit your intake.

In their book Food Allergy: Adverse Reactions to Food and Food Additives (Blackwell Science), authors Dean Metcalfe, Hugh Sampson and Ronald Simon say on food labels words such as 'soy', 'soy protein', 'soy flour', 'shoyo (or shoyu) sauce', 'tofu' and 'miso' indicate the presence of soy protein and should be avoided.

According to du Preez, you would do well to select whole food products and avoid processed ones. Here are her recommendations:

Dairy alternatives – oat milk; rice milk; nut milk e.g. almond milk

Meat alternatives – organic beef, venison, lamb or ostrich; free-range chicken

Pulse alternatives – aduki beans; chickpeas; mung beans; lupin

Seeds and nut alternatives – alfalfa, flaxseeds, pumpkin and sunflower seeds; almonds, cashew nuts and pine kernels

Grains – amaranth; quinoa
]]> Mon, 15 Dec 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/fab-ab-eats
1 MIX MASALA
Satisfy sweet and salty cravings with this healthy mix: break pretzels into bite-sized pieces and toss into a bowl with nuts and dried cranberries.

2 VEGGIES AND SALSA
Give carrots, cucumbers, broccoli and other greens a spicy kick with a salsa dip. Deliciously healthy, veggies contain almost no kilojoules.

3 GET FRUITY
Whip up a midday fruit salad with spanspek, green melon and apples. These are packed with water that helps keep you hydrated and feeling fuller for longer.

4 WRAP IT UP…
In lettuce, that is. Lose the bread and wrap grilled chicken in lettuce for a high-protein, healthy snack. Add hummus for flavour.

5 PITA GIRL
Make delicious, virtually greaseless chips by baking pita breads at 250°C until crisp. Leave to cool, then break into bite-sized pieces before drizzling with olive oil and garlic to taste – or serve with a low-fat dip.

From Tara Delloiacono Thies, a US nutritionist from California. ]]> Tue, 03 Jun 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/manage-your-mood
3 ways to banish bad moods:

MORNING Sprinkle walnuts over your muesli to start your day energised and stress-free.
THE SCIENCE BIT The omega-3 essential oils in walnuts has been found to help prevent irregular heart rhythms, while muesli releases energy slowly throughout the day to keep you feeling your best.

MIDDAY Prevent an energy slump by drinking a glass of fresh grapefruit juice after lunch.
THE SCIENCE BIT Rich in natural sugars, grapefruit juice helps to balance out the rise and subsequent drop in glucose levels following lunch.

BEDTIME Regulate your sleep by drinking a glass of milk before bedtime.
THE SCIENCE BIT The calcium found in milk is necessary to help the body manufacture melatonin, the hormone which regulates your sleeping pattern.
]]> Sun, 01 Jun 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/through-thick-and-thin

• Don’t fight with her about food. Often anorexics or bulimics feel that the only thing they have control over is their bodies and their food intake. When you get into a power struggle about food, your friend may feel threatened.
• Don’t pull a guilt trip. It will never motivate an anorexic or bulimic into recovery.
• Learn about eating disorders. Education is key to understanding how someone with an eating disorder feels.
• Talk about issues other than food. People with eating disorders constantly think about food. Changing the subject may help a little.
• Encourage them to get professional help – especially if she is in immediate physical danger.

Self-check list

Signs that you could have an eating disorder:

• You are obsessed with dieting and constantly count kilojoules
• You have lost a drastic amount of weight
• You exercise excessively
• You think about food all the time
• You truly fear putting on weight
• You are secretive about what and how much you eat
• You force yourself to vomit after a meal
• No matter how thin you become, you still consider yourself fat
• You weigh yourself all the time
• You feel guilty when you eat

If you are seeking help for an eating disorder, contact Crescent Clinic on 021 762 7666 or TARA Rehabilitation Centre 011 535 3043.

Anorexia can affect people of all ages, races and gender but is most common in women between the ages of 15 and 25. It usually develops as a means of coping with a complex combination of physical, emotional and mental issues.

The most obvious sign of anorexia is extreme weight loss, usually accompanied by an obsessive preoccupation with food and being fat, but other symptoms include dizzy spells, swollen ankles, fine body hair, stomach pains, and a disrupted menstrual cycle in women. ]]> Sat, 31 May 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/a-fat-finding-mission ‘The BMI shouldn’t be utterly disregarded, but it does need to be interpreted correctly,’ says René Smalberger, president of the Association of Dietetics of South Africa (ADSA). ‘In the medical field, we have other tools that can help us determine if a person is overweight. It’s also important to look at the person being assessed – in some cases, for example, body builders and athletes, the test won’t be correct because of their abnormally high muscle mass.’ But these challenges will soon become a thing of the past, thanks to a new test called the Body Volume Index (BVI), which may replace the BMI altogether.
The BVI is a far more comprehensive measure, as it considers factors such as age, gender, ethnicity, medical history and genetic risks. And the BVI scanner can also identify the parts of the body where fat is actually stored, as well as the effects this might have on your health. According to Smalberger, the BVI measure is still very new and not being used in SA yet. ‘The concept is good, as it will provide much more detailed, accurate information about a person’s weight,’ she says.
]]> Fri, 30 May 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/pizza-please
It may be a while before the technique reaches South Africa but in the meanwhile, there are ways to enjoy your favourite Italian import without feeling too guilty, says Johannesburg dietitian Tammy Flint. ‘Pizza is generally healthier than other fast food because it isn’t fried,’ she says. ‘But the extra kilojoules sneak in when you add meat toppings such as ham and salami – these are generally of the processed variety, so the fat tends to be saturated, and they’re high in salt.’

A plain margharita is best if you’re watching your waist but you can always add interest – and antioxidants – with vegetable toppings such as mushrooms, green pepper and garlic. ‘Portion size also makes a big difference,’ says Flint, ‘so share your pizza with your man or save some for tomorrow.’
]]> Thu, 29 May 2008 12:00 +0200 http://www.cosmopolitan.co.za//BodynSoul/Diet/diet-pills-the-truth
INGREDIENTS TO AVOID
These ingredients are found in a number of diet drugs on the market in South Africa and can cause the following reactions in the body:
EPHEDRINE AND EPINEPHRINE Can cause nausea and vomiting, irregular heartbeat, palpitations and insomnia.
BITTER ORANGE EXTRACT OR ZHI SHI This is marketed as an alternative to epinephrine, but may cause similar health problems and the long-term effects are not known.
COUNTRY MALLOW (HEARTLEAF) contains ephedra or Ma Huang; this is the plant that produces the herbal equivalent of ephedrine, which was banned by the American Food and Drug Administration (FDA).
GREEN TEA EXTRACT may contain large amounts of caffeine and can cause bloating and indigestion.
]]> Wed, 30 Apr 2008 12:00 +0200