Dietitian's corner

[Dgas]

That's pretty darn genius blonde! What does this box consist of and do you prepare it ahead of time?

The advantage of using a APP like MFP is that you soon learn how many kJ are in food and you soon know what contains lots of calories and what does not.

 

My wife used to buy Woolies rye bread, a slice is 499 kJ, that is for a small slice of bread which is not going to fill me up. To that add the butter and whatever else and its a substantial amount of kJ you are consuming. A big bowl of fruit salad is worth just under 1000 kJ and that will fill me up. So I have substitued a fruit salad (no added sugar or anything) for two small slices of bread and I dont feel hungry. There is now a substantial cost for fruit from Woollies, cost me about R 500 a week for fruit rather than a few slices of bread.

Olive oil is another one of those things which does not really add anything and yet my wife used to be quite liberal with it while cooking. I have stopped her and she no measures with a tea spoon how much she cooks with.

The point of all this is that MFP has taught me how many kJ is in food and to substitute more filling but less kJ intense food.

Also try and eat food that you know what has gone into it, you can then work out how fattening it is and how much you can have.

[Sports Certified Dietitian]

Very interesting article. What gives me hope for the future, is that there is more and ore people speaking out against sugar and more and more studies are being conducted to prove how bad it actually is- (since the food corps wants proof)

In part I think that this has been a large stimulus for the re-emergence of the "Banting/Noakes" way of eating. Yet with all things in life, if one moves right to the other side, one can also pick up problems. Hence moderation and good judgement is required...

[Sports Certified Dietitian]

The advantage of using a APP like MFP is that you soon learn how many kJ are in food and you soon know what contains lots of calories and what does not.

 

My wife used to buy Woolies rye bread, a slice is 499 kJ, that is for a small slice of bread which is not going to fill me up. To that add the butter and whatever else and its a substantial amount of kJ you are consuming. A big bowl of fruit salad is worth just under 1000 kJ and that will fill me up. So I have substitued a fruit salad (no added sugar or anything) for two small slices of bread and I dont feel hungry. There is now a substantial cost for fruit from Woollies, cost me about R 500 a week for fruit rather than a few slices of bread.

Olive oil is another one of those things which does not really add anything and yet my wife used to be quite liberal with it while cooking. I have stopped her and she no measures with a tea spoon how much she cooks with.

The point of all this is that MFP has taught me how many kJ is in food and to substitute more filling but less kJ intense food.

Also try and eat food that you know what has gone into it, you can then work out how fattening it is and how much you can have.

Awesome!

[blondeonabike]

That's pretty darn genius blonde! What does this box consist of and do you prepare it ahead of time?

I am on no official "diet" but I have in the past lost weight most succesfully and permanently with weighless.  Not officially been a member for years but I stick to those principles.  The great thing is I choose what I want in the morning...for example, my three fruit serves can be whatever fruits I like, as long as the weights for each serve is right.  Ie 100g apple equal to 120g orange.  I also interchange some of my carb and protien serves using sprouted legumes.  I just weigh everything up in the morning.....put in seperate containers in my big tupperware and put in the fridge.  My milk  I also measure and pit aside.  I just find this works for me.

[Sports Certified Dietitian]

Genetics and DNA testing

 

An area that is fast emerging to be a game-changer in life, is the science of Nutrigenomics. In short, this is the study of how our diet and lifestyle decisions impact on our genes that we have inherited.

 

Many threads and expressions on The Hub, especially in the diet and exercise sections, allude to the fact that people respond differently to the same scenario. So one cyclist follows a low-carbohydrate diet and achieves excellent results. But someone else follows the same diet and battles to train at high intensity when MTB at Modderfontein. They then do battle on The Hub…

 

In all seriousness, what explains why these two people react differently to the same diet, as well as why some people are more prone to certain diseases than others, is genetics.

 

You all have probably heard of someone nearing the age of ± 100 years old that has smoked and drunk like a fish their whole lives, but besides minor ailments, is mostly okay health-wise. Yet one also hears of people in their 30’s and 40’s who have smoked and got cancer. Once again, genetics.

 

Everybody is unique, and at the end of the day how we do in life, be it in health or sports performance, is determined by the cards (genes) we are dealt. But what we are slowly discovering, is that the choices we make and how we live, determine whether our genes will present with good, bad or even neutral consequences. In other words, our genes can be seen as “switches” that we can activate or not.

 

There may be people that would prefer to go to a qualified practitioner, provide a sample, get it tested, and return to the practitioner for interpretation and implementation. Nothing wrong with that.

 

Some of you may have a science background, or would just like to read and understand more about this topic. I’m here to help you do that.

 

Bear in mind that although I have had training in DNA analysis, I am a Dietitian at the end of the day. If there is a question that I need to elevate to a geneticist, I’m happy to acknowledge that and follow-through with it.

 

Genetics is a complex topic, and it will most probably be confusing in the beginning, especially if you don’t have a science background. Feel free to ask relevant questions and I’ll do my best to answer them.

 

I’m attaching a DNAlysis presentation that begins with the basics of genetics. Spend some time going through it, even a few times, and let’s start the ball rolling with this...enjoy!

DNAlysis basics.pdf

[Captain Fastbastard Mayhem]

Genetics and DNA testing

 

An area that is fast emerging to be a game-changer in life, is the science of Nutrigenomics. In short, this is the study of how our diet and lifestyle decisions impact on our genes that we have inherited.

 

Many threads and expressions on The Hub, especially in the diet and exercise sections, allude to the fact that people respond differently to the same scenario. So one cyclist follows a low-carbohydrate diet and achieves excellent results. But someone else follows the same diet and battles to train at high intensity when MTB at Modderfontein. They then do battle on The Hub…

 

In all seriousness, what explains why these two people react differently to the same diet, as well as why some people are more prone to certain diseases than others, is genetics.

 

You all have probably heard of someone nearing the age of ± 100 years old that has smoked and drunk like a fish their whole lives, but besides minor ailments, is mostly okay health-wise. Yet one also hears of people in their 30’s and 40’s who have smoked and got cancer. Once again, genetics.

 

Everybody is unique, and at the end of the day how we do in life, be it in health or sports performance, is determined by the cards (genes) we are dealt. But what we are slowly discovering, is that the choices we make and how we live, determine whether our genes will present with good, bad or even neutral consequences. In other words, our genes can be seen as “switches” that we can activate or not.

 

There may be people that would prefer to go to a qualified practitioner, provide a sample, get it tested, and return to the practitioner for interpretation and implementation. Nothing wrong with that.

 

Some of you may have a science background, or would just like to read and understand more about this topic. I’m here to help you do that.

 

Bear in mind that although I have had training in DNA analysis, I am a Dietitian at the end of the day. If there is a question that I need to elevate to a geneticist, I’m happy to acknowledge that and follow-through with it.

 

Genetics is a complex topic, and it will most probably be confusing in the beginning, especially if you don’t have a science background. Feel free to ask relevant questions and I’ll do my best to answer them.

 

I’m attaching a DNAlysis presentation that begins with the basics of genetics. Spend some time going through it, even a few times, and let’s start the ball rolling with this...enjoy!

Just as a query - if I were to be interested in doing this, how would I? Where to go, how to start?

[HBO]

Genetics and DNA testing

 

An area that is fast emerging to be a game-changer in life, is the science of Nutrigenomics. In short, this is the study of how our diet and lifestyle decisions impact on our genes that we have inherited.

 

Many threads and expressions on The Hub, especially in the diet and exercise sections, allude to the fact that people respond differently to the same scenario. So one cyclist follows a low-carbohydrate diet and achieves excellent results. But someone else follows the same diet and battles to train at high intensity when MTB at Modderfontein. They then do battle on The Hub…

 

In all seriousness, what explains why these two people react differently to the same diet, as well as why some people are more prone to certain diseases than others, is genetics.

 

You all have probably heard of someone nearing the age of ± 100 years old that has smoked and drunk like a fish their whole lives, but besides minor ailments, is mostly okay health-wise. Yet one also hears of people in their 30’s and 40’s who have smoked and got cancer. Once again, genetics.

 

Everybody is unique, and at the end of the day how we do in life, be it in health or sports performance, is determined by the cards (genes) we are dealt. But what we are slowly discovering, is that the choices we make and how we live, determine whether our genes will present with good, bad or even neutral consequences. In other words, our genes can be seen as “switches” that we can activate or not.

 

There may be people that would prefer to go to a qualified practitioner, provide a sample, get it tested, and return to the practitioner for interpretation and implementation. Nothing wrong with that.

 

Some of you may have a science background, or would just like to read and understand more about this topic. I’m here to help you do that.

 

Bear in mind that although I have had training in DNA analysis, I am a Dietitian at the end of the day. If there is a question that I need to elevate to a geneticist, I’m happy to acknowledge that and follow-through with it.

 

Genetics is a complex topic, and it will most probably be confusing in the beginning, especially if you don’t have a science background. Feel free to ask relevant questions and I’ll do my best to answer them.

 

I’m attaching a DNAlysis presentation that begins with the basics of genetics. Spend some time going through it, even a few times, and let’s start the ball rolling with this...enjoy!

Hi Craig, I've heard from a doctor (GP) that according to on going studies at the moment (I think Germany) they have discovered that following a healthy lifestyle (diet) might cause mutation of the stem cells. Obviously this takes years.

 

In other words someone who has hereditary diabetics, can alter his genes by eating correctly so that his kids wont necessarily inherit these same genes.

 

She explained this in more medical terms and apparently this study is still in its early days, but the preliminary results so far is quite astonishing.

[openmind]

Wrong wording there for sure. Reduction of consumed calories as a result of monitoring your intake is NOT a placebo effect. It's a directly contributing factor that by no means has zero effect on the outcome, apart from affecting the person's perceptions of intake. 

 

In short - he's right, but not 

 

Also - there's no such thing as an "indirect placebo effect"

Ok, placebo was the wrong word there. Let's just say it's an indirect effect. I.e. you think you're losing weight because you're counting calories but actually it's simply because you are more conscious of what you eat and thus are more inclined to resist temptation. 

[openmind]

Just as a query - if I were to be interested in doing this, how would I? Where to go, how to start?

https://www.23andme.com/- just ancestry for now but health soon: https://www.23andme.com/health/

[Mntboy]

I am on no official "diet" but I have in the past lost weight most succesfully and permanently with weighless. Not officially been a member for years but I stick to those principles. The great thing is I choose what I want in the morning...for example, my three fruit serves can be whatever fruits I like, as long as the weights for each serve is right. Ie 100g apple equal to 120g orange. I also interchange some of my carb and protien serves using sprouted legumes. I just weigh everything up in the morning.....put in seperate containers in my big tupperware and put in the fridge. My milk I also measure and pit aside. I just find this works for me.

Thanks that's very helpful. I find that I have a need for portion size control and this could definitely help.

[Mntboy]

The advantage of using a APP like MFP is that you soon learn how many kJ are in food and you soon know what contains lots of calories and what does not.

 

My wife used to buy Woolies rye bread, a slice is 499 kJ, that is for a small slice of bread which is not going to fill me up. To that add the butter and whatever else and its a substantial amount of kJ you are consuming. A big bowl of fruit salad is worth just under 1000 kJ and that will fill me up. So I have substitued a fruit salad (no added sugar or anything) for two small slices of bread and I dont feel hungry. There is now a substantial cost for fruit from Woollies, cost me about R 500 a week for fruit rather than a few slices of bread.

Olive oil is another one of those things which does not really add anything and yet my wife used to be quite liberal with it while cooking. I have stopped her and she no measures with a tea spoon how much she cooks with.

The point of all this is that MFP has taught me how many kJ is in food and to substitute more filling but less kJ intense food.

Also try and eat food that you know what has gone into it, you can then work out how fattening it is and how much you can have.

Thanks also helpful. With your fruit salad do you change the fruits you use based on season or on what's available at the time?

 

Fully agree with your last paragraph. I work on a ship and our catering staff drowns pretty much everything in oil. As a consequence I've had to cut out veg that I'd normally eat as it now lacks any nutritional value. Also cut down on meat and have begun eating far more fruit (Apple's & Pears).

[Dgas]

Thanks also helpful. With your fruit salad do you change the fruits you use based on season or on what's available at the time?

Fully agree with your last paragraph. I work on a ship and our catering staff drowns pretty much everything in oil. As a consequence I've had to cut out veg that I'd normally eat as it now lacks any nutritional value. Also cut down on meat and have begun eating far more fruit (Apple's & Pears).

We buy most of our food from Woolworths so pretty much everything is available throughout the year. I know this is not a option for everybody, due to cost, but works for me.

My salad is normally, strawberries, banana, pinapple, mango, sweet melon and sometimes throw in some orange. We have containers that I put the salad into and I have worked out that it's just under 1000kJ.

 

So for a work day breakfast I will either have 4 scrambled eggs or a fruit salad and a soy yoghurt.

At 11 am another fruit salad

For lunch in winter I normally take a soup such as barley and lentil or split pea, buy the packaged ingredients from woolworths and a portion works out just under 1000kJ. Or sometimes get sushi, a veg fashion sandwich is very low in kJ. A portion from Ocean Basket. (That happens to be tomorrow's lunch)

 

At 3 pm another fruit salad or a veg salad ( just watch the salad dressing it can be ridiculously high in kJ) I normally don't use any.

 

Dinner - not in control but do make sure my wife makes something low in kJ or/and watch the portion. Cheese, oil, mayo, anything fried is out.

 

The fruit is expensive especially the way I buy it. But I am managing to keep weight under control so bugger the cost. During the week I ride twice/ three times on the trainer averiging about 4500kJ per ride. About 1.5 hours at a time.

 

On the weekend again not 100% in control of food as the mrs cooks. But then I "burn" about 25500 kJ on the bike over the weekend so no too concerned about what I eat.

[Mntboy]

We buy most of our food from Woolworths so pretty much everything is available throughout the year. I know this is not a option for everybody, due to cost, but works for me.

My salad is normally, strawberries, banana, pinapple, mango, sweet melon and sometimes throw in some orange. We have containers that I put the salad into and I have worked out that it's just under 1000kJ.

 

So for a work day breakfast I will either have 4 scrambled eggs or a fruit salad and a soy yoghurt.

At 11 am another fruit salad

For lunch in winter I normally take a soup such as barley and lentil or split pea, buy the packaged ingredients from woolworths and a portion works out just under 1000kJ. Or sometimes get sushi, a veg fashion sandwich is very low in kJ. A portion from Ocean Basket. (That happens to be tomorrow's lunch)

 

At 3 pm another fruit salad or a veg salad ( just watch the salad dressing it can be ridiculously high in kJ) I normally don't use any.

 

Dinner - not in control but do make sure my wife makes something low in kJ or/and watch the portion. Cheese, oil, mayo, anything fried is out.

 

The fruit is expensive especially the way I buy it. But I am managing to keep weight under control so bugger the cost. During the week I ride twice/ three times on the trainer averiging about 4500kJ per ride. About 1.5 hours at a time.

 

On the weekend again not 100% in control of food as the mrs cooks. But then I "burn" about 25500 kJ on the bike over the weekend so no too concerned about what I eat.

You got it pretty decently planned out. I at least now have a rough idea of what might work for me when I'm home. Gonna keep up with the fruits and expand it beyond apple's and pears. Definitely also need to increase the veg part and make more use of regular salad ingredients (tomato/cucumber/onion/lettuce) which I find I prefer as part of a sandwich so I'll need to watch those carbs as well. Planning to not have it after lunch and it should keep me satiated until dinner.

 

But for now while I'm on the ship all I can do is control my portion sizes and do my hour long walk in my afternoon rest period and hope that pays off for me.

[Uni]

We buy most of our food from Woolworths so pretty much everything is available throughout the year. I know this is not a option for everybody, due to cost, but works for me.

My salad is normally, strawberries, banana, pinapple, mango, sweet melon and sometimes throw in some orange. We have containers that I put the salad into and I have worked out that it's just under 1000kJ.

So for a work day breakfast I will either have 4 scrambled eggs or a fruit salad and a soy yoghurt.

At 11 am another fruit salad

For lunch in winter I normally take a soup such as barley and lentil or split pea, buy the packaged ingredients from woolworths and a portion works out just under 1000kJ. Or sometimes get sushi, a veg fashion sandwich is very low in kJ. A portion from Ocean Basket. (That happens to be tomorrow's lunch)

At 3 pm another fruit salad or a veg salad ( just watch the salad dressing it can be ridiculously high in kJ) I normally don't use any.

Dinner - not in control but do make sure my wife makes something low in kJ or/and watch the portion. Cheese, oil, mayo, anything fried is out.

The fruit is expensive especially the way I buy it. But I am managing to keep weight under control so bugger the cost. During the week I ride twice/ three times on the trainer averiging about 4500kJ per ride. About 1.5 hours at a time.

On the weekend again not 100% in control of food as the mrs cooks. But then I "burn" about 25500 kJ on the bike over the weekend so no too concerned about what I eat.

Interesting that you say fruit salad fills you up, doesn't for me.

If I have fruit salad and yoghurt for breakfast, by 10am I'm hungry, buy if I have a high protein brekkie (eggs) I'm good till lunch.

 

Also I was told I'm eating too much fruit - fructose or something like that.

 

Struggling with the cold weather to stay away from the sneaky calories in hot chocolate /milo.

[Patchelicious]

Interesting that you say fruit salad fills you up, doesn't for me.

If I have fruit salad and yoghurt for breakfast, by 10am I'm hungry, buy if I have a high protein brekkie (eggs) I'm good till lunch.

 

Also I was told I'm eating too much fruit - fructose or something like that.

 

Struggling with the cold weather to stay away from the sneaky calories in hot chocolate /milo.

It is exactly those fructose that spike insulin levels and make you feel hungry again later.

[blondeonabike]

Interesting that you say fruit salad fills you up, doesn't for me.

If I have fruit salad and yoghurt for breakfast, by 10am I'm hungry, buy if I have a high protein brekkie (eggs) I'm good till lunch.

 

Also I was told I'm eating too much fruit - fructose or something like that.

 

Struggling with the cold weather to stay away from the sneaky calories in hot chocolate /milo.

Uni.....I have found the same thing......if I eat my fruit serves together in a fruit salad it results is a surge in my blood sugar, and a massive insulin response.  An hour and a half later I'm starving again (cravings).  The trick with fruit is to eat my portions separately through the day and never on an empty stomach.  Good to combine it  it protien...ie a two egg omlette with an apple or a Low GI carb....cooked oats with apple chopped and added to it with some cinnamon. 

 

mmmmm.  breakfast time.....