Advice from the experts
RediscoverDairy

World Milk Day reminds us why milk is great for busy parents and families

There’s little doubt that our pandemic experience over the past year, has increased our focus on our family’s health and well-being.  The trend towards ‘functional foods’, those with benefits beyond simple nutrition, has been accelerated and is likely to carry through into our post-Covid lifestyles. In this quest for healthier eating, many of us are discovering more about some of the foods that have been our favourites since childhood.  Milk is a good example.  It’s a whole food with a unique combination of nutrients that contribute to health at all stages of life. 1 June is the celebration of World Milk Day, and it highlights that dairy offers the family multiple benefits, from meeting our daily energy requirements and promoting gut health, to helping us get a good night’s sleep and strengthening our immune systems.  As a parent, dairy has your back Dairy gives everyone in your family nutritional support to help cope with busy and demanding days. Always delicious and amazingly versatile, it’s a favourite kids’ food. That’s such a blessing because dairy is a powerful daily nutritional boost, ideal for growing bodies.  Registered dietitian at Rediscover Dairy, Maretha Vermaak says, “Milk is a source of valuable nutrients such as good quality protein, naturally occurring sugars, and micronutrients such as vitamins and minerals and an array of different fats. This one-of-its-kind nutritional profile offers a range of benefits from building bones and strengthening teeth, to supporting digestion and the immune system.” It’s so convenient to use, any time of the day, and in so many different ways. Dairy can easily be part of every meal, breakfast, lunch and dinner, as well as snacks and lunchboxes.  Including milk, maas, yoghurt or cheese in your family’s diet three times a day will help to ensure that your body gets what it needs.  Check out these family-focused dairy ideas from Rediscover Dairy.   Energy to get your family through the day – Dairy foods deliver a package of naturally occurring nutrients that are easily absorbed by the body while also providing energy. Vitamin B12 helps with energy metabolism and also keeps both adults and kids mentally alert throughout the day.  The protein in dairy is complete, which means it provides all the essential amino acids needed to build and repair body tissues. Essential amino acids cannot be made by our bodies and need to be taken in from protein-rich foods. Milk protein also makes you feel fuller for longer and can help to prevent unnecessary snacking. For the active family, milk and flavoured milk also offers a good rehydration option after high energy games, sports and outdoor family fun, while also helping with muscle recovery and repair.  Gut health for overall wellbeing – Young or older, a healthy gut microbiome – your intestinal community of microorganisms – supports overall health and wellbeing. Fermented dairy foods such as yoghurt, maas and kefir provide probiotics, which are active bacterial cultures that benefit the gut microbiome and impact on overall health. Adequate, daily portions of yoghurt, maas and kefir in your family’s eating regime helps to promote the diversity of the gut microbiota.  Strong immunity supports a productive and active lifestyle – We are all concerned about keeping healthy and warding off infections and illnesses that may impact on our family’s wellbeing. Eating a balanced diet that includes foods from all the different food groups will help build a strong immune system, so that each member of the family can lead a productive and active lifestyle. The protein, vitamin A and zinc provided by milk are especially beneficial in keeping immune systems strong, and the probiotics provided by fermented dairy products give extra support. A good night’s sleep – It’s true, a glass of warm milk at night will help you and your children sleep more peacefully. Elevated stress levels often interfere with our ability to get a good night’s rest. Milk contains the amino acid tryptophan and our bodies use tryptophan to produce the ‘feel-good’ hormone serotonin, which aids relaxation.  Dairy is affordable all-round nutrition Milk and dairy are nutrient rich, packed with many essential nutrients, and are definite nutritional value for money. By just adding milk, maas or yoghurt to a meal, you can make healthy food choices and give your family much-needed nutrients to stay strong and healthy.  Celebrate World Milk Day  Milk and dairy are worth celebrating indeed! Join in on 1 June this year and be part of World Milk Day. Connect with Rediscover Dairy on Facebook and Instagram and tap into all the great ways to include dairy in your family’s healthy lifestyle.

Parenting Hub

Building muscle the healthy whey!

One of South Africa’s leading collagen pioneers, Harvest Table, has recently added to its innovative range of health-boosting products with the launch of its Power Shakes, specially-formulated sports nutrition for athletes of all shapes and sizes. Catherine Clark, the Owner and Founder of Harvest Table, says that as part of a healthy lifestyle, a growing number of South Africans are getting actively involved in sports on a regular basis. At the same time, consumers are becoming increasingly educated about their health and are looking for nutritional solutions that will boost their performance and their health.  “Attitudes towards exercising have changed during the past decade but sports supplements have not necessarily kept pace with the latest research,” Catherine says. “We identified a gap in the market to supply good quality sports nutrition that can help both the race snakes as well as the weekend warriors build muscle, sustain higher levels of activity and minimise injuries.”  So, Catherine and her team put their heads together to formulate a nutritional shake that would benefit athletes’ overall health and wellness. The result is a tasty range of three shakes that pack a powerful combination of grass-fed whey concentrate, collagen and I-glutamine, a unique blend that offers a wide range of health benefits. “Whey is a key ingredient in our shakes as athletes have been using it to build muscle for years. But whey is often over-processed and can be damaging to the digestive system, leading to discomfort and even ulcers,” Catherine explains. “To overcome this, we’ve used a good quality grass-fed whey that delivers the same muscle-building properties but is much gentler on the gut,” Catherine explains. While whey is seen as the prerequisite for building strong muscles, joint maintenance and bone strength are equally important for athletic performance. This is where collagen is recognised as the rising star in sports nutrition. Collagen is a basic building block for strong bones which are essential to support muscle development and help prevent injuries whilst also ensuring faster recovery times. “Collagen is a complex protein that acts like a glue in the connective tissues throughout your body. It has a special combination of 19 amino acids that help to fight inflammation and to repair, maintain and restore muscle mass. In fact, your tendons and ligaments are made up of around 75% collagen so supplementing your diet with collagen will help to reduce potential pain or injury and help you to recover, even after a strenuous workout,” Catherine explains. While injury prevention and quick recovery are important, most sportsmen and women want bags of energy as this is what really makes a massive difference when it comes to physical performance. Again, this is where collagen really is a stand-out. The amino acid glycine is found abundantly in collagen and this is needed to form creatine, which as any athlete knows, promotes healthy muscle growth and produces energy.  “The combination of ingredients in our Power Shakes ensure that you have more energy to move and exercise and more lean muscle on board to keep your metabolism fired up, making it much easier to power up your performance. Whether you’re hitting the road for a gentle five-kilometre training run or gearing up for a 100km bicycle race, you will have the optimal nutritional balance to go out harder and bounce back faster,” says Catherine.  The Harvest Table Power Shake range includes three varieties: Power, Endurance and Repair, each of which provides the nutritional support required to target a specific performance requirement. The Power Shake range can be ordered directly from the Harvest Table online shop at www.harvesttable.co.za Follow Catherine on Instagram: @whole_healthy_me.

Parenting Hub

AMASI is simply amazing!

Amasi (also known as maas) is a well-loved product that forms part of many cultures within South-Africa. Our ancestors traditionally prepared this fermented drink by storing unpasteurised cow’s milk in a calabash or hide sack. This allowed the milk to ferment. Today amasi is made by adding live cultures to full-cream pasteurised cow’s milk. These live cultures help the fermentation process along, which gives amasi its distinct sour taste and additional health effects.  This Mzansi culinary treasure is absolutely great for baking! Amasi is a perfect substitute if you can’t find buttermilk near you. Here is a fabulous, quick and easy Rediscover Dairy scone recipe you can try: You will need: 250 ml amasi (maas) or buttermilk  1 cup self-raising flour  1 cup grated cheddar cheese  ½ teaspoon salt 1 egg Pinch of cayenne pepper (optional)  Some extra goodies you can add to the batter:  Chopped spring onions (or chives) topped with feta Melted butter and a little honey which makes a pouring sauce for the top Directions: 1. Pre-heat oven to 180°C. Spray and Cook a muffin tin. 2. Add all the ingredients to a big bowl and mix until incorporated. Do not overmix, as it could result in dense scones. 3. Spoon the mixture into your muffin pan. Pro-Tip: use an ice-cream scoop to get equal sized scones. 4. Bake until golden brown 15–20 min, or until a skewer inserted into the centre comes out clean.  Take out and rest on a wire rack. Serve and enjoy!    The Rediscover Dairy team loves this recipe because it is quick and easy to prepare and suitable for many occasions from breakfast, snacks, quick dinner served with cheese. It’s made with amasi, but you can use plain yoghurt or milk Amasi is good for the whole family: the live cultures in amasi help to build a strong digestive system and keep the immune system strong  like other fermented milk products, amasi is generally tolerated well by people who are lactose intolerant. it is also a good meal replacement when your household’s meat stores are low.  For better health, make amasi part of your three servings of dairy a day!

Parenting Hub

New delights and a new look for SASKO Bake Mixes

Much loved South African household brand, SASKO, has announced the launch of two new flavour variants in its popular SASKO Bake Mix range, Red Velvet and Sweet Dough. SASKO’s new Red Velvet Bake Mix, a signature cake that should evoke as much excitement as the first slice of cake placed on a plate will now be easy to whip up and bake in the comfort of your home. This delicious and easy to bake mix is versatile and is equally well received as a cupcake or even as a cake pop.  The new SASKO Sweet Dough Mix is an equally tasty and versatile offering. It’s a welcome shortcut for busy cooks who are hankering after vetkoek, doughnuts or delicious juicy koeksisters. This indulgent memory trip in a bite tastes just as good as the fresh doughnuts Ouma used to serve over weekends – or when mom wasn’t watching. In addition to the two new flavours, SASKO Bake Mixes packaging has also received a makeover and features clean lines, with SASKO’s signature Seshweshwe-inspired print, which speaks to our South African Heritage. The SASKO Bake Mix range also features Vanilla Flavoured Bake Mix, Chocolate Flavoured Bake Mix, Bran Bake Mix, Scone Bake Mix, and a very handy Pancake, Flapjack and Waffle Mix. There is something for everyone and thanks to SASKO, it’s simply a case of adding a handful of extra ingredients to satisfy that craving.  For more information on SASKO, visit the website or follow SASKO on Facebook and Instagram for news and inspiration.  ##SASKOBakeMixes  #DeliciouslyEasy RECIPES: SWEET DOUGH RING DONUTS Ingredients: 500 g SASKO Sweet Dough Bake Mix 90 g Butter 2 Extra large eggs 125 ml Milk 125 ml Boiling water 5 ml Vanilla essence 10 g Instant dry yeast Vegetable oil for frying Method:  Add butter to boiling water in a mixing bowl and cool. Add eggs and vanilla essence to the butter mixture and mix. Add milk and mix. Add bake mix, yeast and make a dough. Close the dough with cling wrap and allow to rise for approximately1 hour. Roll into thick coil and cut, shape into donuts and allow to rise again until preferred height. Once oil has heated, place ring donut in oil and fry until golden brown. SWEET DOUGH VETKOEK   Ingredients: 500 g SASKO Sweet Dough Bake Mix 10 g Instant dry yeast 350 ml Lukewarm water Vegetable oil Method Mix bake mix and yeast in a large mixing bowl by hand. Add the lukewarm water and make a dough. Close the dough with cling wrap and allow to rise for approximately 1 hour. Roll into a small round shape or preferred size. Once oil has heated, place vetkoek in oil and fry until golden brown. RED VELVET CAKE POPS Ingredients: 1 x SASKO Red Velvet Baked Cake (see recipe as per above) 200 g White cooking chocolate Cake Pop sticks 75 g Butter / Margarine 1⁄2 tsp Vanilla essence 150 g Icing sugar Method:  Add 1 x 18 cm layer cake to a large bowl and crumble until it resembles fine crumbs. For buttercream: Soften butter and add the icing sugar and vanilla essence. Mix well until all is blended. Add in buttercream a little at a time until cake is moist, still slightly crumbly and can hold a ball shape. Roll into balls. Melt at least 3 blocks of white cooking chocolate in the microwave. Dip the tip of the cake pop sticks into white chocolate and insert into cake balls. Freeze for 20 minutes. Melt the remaining chocolate in a microwave-proof bowl. Carefully dip the cake balls into the chocolate until covered. Swirl and tap gently to let the excess chocolate drip o. Decorate with sprinkles while the chocolate is still soft. RED VELVET CUPCAKES Ingredients: 500 g SASKO Red Velvet Bake Mix 2 Extra large eggs 90 ml Milk 80 ml Water 160 ml Vegetable oil Method:  Preheat oven to 180°C. Beat oil, milk, water and eggs together with a whisk in a mixing bowl. Add the bake mix to the egg mixture. Mix with an electric beater (low speed) or by hand with a whisk for 1 minute. Equally divide cupcake batter into a well-greased mun pan with cupcake holders. Bake for 20-25 minutes. Once cooled down, decorate with desired icing and decorations.

Squish

Squish Launches New 200ml Bigger Pouch for Toddlers

For Growing Kids with Growing Appetites South Africa’s, well-loved, convenient baby food brand, Squish has launched an SA first, a new larger 200ml pouch size especially for toddlers and their growing appetites. The new, bigger 200ml pouch range sees the popular baby and toddler food brand extending its existing range of ready-to-eat 100% fruit and veg and yoghurt purees and pressed juices, giving parents another reason to love the 100% goodness and convenience of Squish. The range includes three yoghurt flavours and three 100% fruit puree flavours packaged in the convenient new, bigger 200ml pouch. “We have created this larger pouch size with our consumers in mind, providing a new, innovative solution for babies and toddlers with growing appetites,” says Tamara Patel, Brand Manager for Squish at RFG. “The bigger Squish 200ml pouch is perfectly sized for growing kids, in a convenient format that parents want, in a size they want.” Patel explains that the latest extension to the Squish product range came after identifying the opportunity to introduce a larger pack-size, “The 200ml Squish range has been developed for parents who have grown to love Squish during their baby’s weaning journey, but are looking for a larger meal for their babies and toddlers as they grow older.” “Like all our Squish products, the utmost care has been taken to ensure that we offer our consumers the best product possible,” she adds. “We do not compromise on quality ingredients, there are no preservatives, colourants, flavourants or starch, and we fully control our supply chain, meaning we can control the quality of raw materials from the fields, right through to the end product.” She says, “Our Squish puree range is made from 100% fruit and vegetables, and is preservative, colourant and flavourant free with no added starch. Our 100% fruit and veg puree with yoghurt range is made with double cream yoghurt, not yoghurt powder, which offers us a notable point of difference.” “With our new bigger pouches, parents can rest assured they are offering their children the same goodness and great taste they have come to rely on from the Squish 110ml range,” she adds. “We understand that parents want the best for their children, but they are often pressed for time. With the extension of this larger pack size, they can feel confident in the knowledge that they are not compromising on the quality of ingredients for baby through to toddler.” “Over the past few years, we have seen a switch in consumer behaviour from jars to pouches. The pouch format offers a safe, hygienic and convenient offering,” Patel explains. “We saw the need to provide a larger pack to parents of older babies and toddlers. Where they would have previously purchased two pouches per meal for their growing little ones, the 200ml pouch is an all-in-one meal for an older baby, or the perfect lunchbox snack for a toddler”. The Squish range now comprises a wide range of purees in 110ml and 200ml pouches, and a 100% fruit and veg pressed juice range ensuring that parents find a range of convenient, quality products to help them on their weaning journey, from starting solids right through to toddlers and beyond. The products are available nationwide at top-end retail, wholesale and specialist chains – find Squish in the baby food section. For more information visit: www.squish.co.za or follow Squish on Instagram: @rhodes_squish

RediscoverDairy

Dairy: your bone-building partner throughout life

Most people only think about their bones once they get a fracture or reach older age. Just think about the tears and pain when your child breaks a bone.  When he or she breaks a bone for a second time, you might ask yourself “is there anything I can do to help prevent this?” Bones are the body’s foundation. All muscles anchor itself to our bone structure, providing support and structure, and at the same time it also helps protect our organs. Being proactive and building healthy, strong bones is therefore critical to leading a long, healthy, active and independent life. Bones are living tissue, constantly in a state of renewal, so building and maintaining bones is a lifelong affair. The key to achieving strong bones involves a mix of weight bearing exercise, calcium-rich foods such as milk, cheese and yoghurt and vitamin D from safe sun exposure, foods or a supplement. Not looking after bones can increase the risk of osteoporosis, a disease which sees bones become brittle and at high risk of fracture. In South Africa, osteoporosis affects one in three women and one in five men over the age of 60 years. Worldwide osteoporosis causes more than 8.9 million fractures each year; resulting in an osteoporotic fracture every three seconds! Hip fractures are invariably associated with chronic pain, reduced mobility, disability and an increase degree of dependence. This becomes a real worry if we consider the statistics that in white women (having a higher risk for osteoporosis), the lifetime risk for a hip fracture, is 1 in 6, compared with a 1 in 9 risk of a diagnosis of breast cancer. Bone health is determined by both genetics and lifestyle factors, and adopting a bone-friendly lifestyle at any age can help reduce the risk of osteoporosis. As part of a bone-friendly lifestyle, research confirms that milk and other dairy product remain the number one food source of calcium to support bone health. Childhood presents the best opportunity to build bone strength and ultimately reduce the risk of osteoporosis in later years. Along with the rest of their body, children’s bones are growing rapidly throughout this period, so it’s critical that children receive enough daily calcium to ensure their bones achieve their maximum strength. Teenage years are another massive growth period. Over a period of two years (12-14 for girls and 13-15 for boys) teens’ bodies build one-quarter (25%) of their adult bone mass. Therefore, it’s a critical time for teenagers to exercise and stockpile their bones with calcium from the diet. Between the ages of 12-18 years calcium requirements increase and teens in general need even more milk and dairy products (3 to 4 serves from the dairy each day), where a serving of dairy is typically a cup (250ml) of milk or amasi,  2 tubs (200 ml)of yoghurt, two slices or 2 tablespoons of grated (40g) of cheese, or half a cup (120g) of cottage or ricotta cheese. Building strong bones also requires exercise. Like muscles, bones respond to weight-bearing exercise like running or brisk walking, lifting weights or sports involving jumping. When bones are made to bear more weight than they are used to, they develop increased strength or bone density. After the age of 30 it is important to maintain your bone density by consuming 2 – 3 servings of dairy a day. This is called the maintenance phase. The bone loss phase starts at 52 years for women, and 65 years for men. During the bone loss phase, calcium needs increases again and older people need to consume more calcium rich foods. Registered dietitian at Rediscover Dairy, Maretha Vermaak, says: “Dairy is a valuable source of calcium in the diet. Calcium from milk and other dairy products are easily absorbed, meaning that your body can use most of the calcium effectively to build and maintain strong bones. Calcium obtained from food also enhances the positive effect of physical activity on bone mass during growth.”

Parenting Hub

5 Healthy Rules to Live by (no matter your age!)

Good health does not happen by accident; it’s a result of proactive, preventive, healthy choices that have an impact on your health today, tomorrow, and beyond, and according to Bianca Tromp, FUTURELIFE® dietitian, it is never too early (or too late!) to develop healthy habits. She says, “A healthy lifestyle is not only important during infancy and old age, but is crucial during all stages of life, including childhood, adolescence and adult years. Regardless of whether you are 12 or 75 years old, the impact of a healthy lifestyle should never be underestimated.” She adds that by following a few simple, healthy rules, we are all likely to share a common outcome – ongoing physical and emotional health as we age, “However, it all starts by reforming the simple choices we make each day.” Bianca offers five healthy rules that she believes we should all be living by (regardless of our age!): Rule 1: Watch your portions Why is it that even though you eat perceived healthy foods,  you can still be at an unhealthy weight? The problem often lies with portion control. Even too big a portion of healthy foods can cause unwanted weight gain. And, although you might see your portion sizes as “normal”, it might be time to reassess. So, what is a healthy portion size? For starches, choose low-GI starches, no more than the size of your fist. For lean meat, chicken and fish, have a portion the size and thickness of your palm. Vegetables should fill the rest of your plate, so include about two handfuls while limiting fats to the size of the tip of your thumb. Rule 2: Keep moving The one thing that those who live healthy, long lives have in common is physical activity. And, physical activity is not just good for your physical wellbeing, it also keeps you mentally and emotionally healthy too.  Plus, you don’t need to be a gym ‘bunny’ either. You can walk around the block in the evenings or spend time gardening… whatever you choose – just include at least 150 minutes of moderate physical activity a week. Rule 3: Take care of your gut We often associate gut health with the absence of symptoms like bloatedness, constipation and diarrhoea, but did you know that 80% of your immune cells are in your gut? To support our immune system and keep our gut healthy we need a balance of probiotics (the “good” microorganisms) in our digestive tract.  Including a probiotic supplement can assist in maintaining this balance. FUTURELIFE® Bran Flakes and Barley with Probiotic Capsules is the perfect solution as it combines fibre and probiotics to support the functioning of the gut. Rule 4: Include protein in every meal Not only does protein provide the building block for muscle maintenance and synthesis, protein will also make you feel fuller for longer. This means less cravings and snacking on unhealthy foods. Aim to include a protein source in each meal and snack. Low saturated fat protein options include nuts, nut butters, eggs, soy, lean meat and chicken cuts, fish, beans and legumes. FUTURELIFE® also offers a range of High Protein products – from High Protein breads and bars to a High Protein shake and cereal. Rule 5: A good night’s rest Like breathing, sleep is a fundamental human requirement. And yet, so many of us do not get the required amount of sleep to function properly. Lack of sleep can cause high blood pressure, diabetes, heart attack, heart failure or stroke. Other potential problems include obesity, depression, impairment in immunity and can even affect your appearance! Making sure you get a good night’s rest (every night!) should be a top priority. The National Sleep Foundation recommends seven to eight hours of sleep for people over age 64 and seven to nine hours for ages 18 to 64. Kids need more sleep. “It takes more than five healthy rules to get from one to 85, but this is a great starting point!” Bianca concludes.

Lamelle Pharmaceuticals

Could you have PCOS and not even know it?

Despite being incredibly common, affecting around 1 in 10 women, polycystic ovary syndrome (PCOS) is still one of the most underdiagnosed conditions around. So much so that, of those who have it, only 1 in 3 will be diagnosed. In short, there’s a fair chance you might have it – and a good chance you don’t realise it! PCOS tends to fly under the radar because signs can be easy to miss or attributed to something else. This is why it’s important to be aware of the condition and its symptoms, especially since getting the right treatment can be life-changing.  But first – what is PCOS? PCOS is a hormonal disorder that also affects your metabolism in a way that causes insulin resistance. Ultimately, your body stops listening to insulin’s “instruction” – to convert the sugar in your bloodstream to energy. Instead, after lingering in your blood for too long – essentially raising your blood sugar – the sugar ends up being stored away as fat. This is why those suffering from diabetes as well as PCOS tend to experience weight gain. Another side effect of insulin resistance is that it triggers your ovaries to produce higher-than-normal amounts of androgen, the male hormone. The results manifest invisibly as cysts on your ovaries. The visible signs, however, include acne, excessive hair growth in unwanted places such as your face and irregular or missed periods. If left untreated PCOS can lead to infertility, type 2 diabetes and even cardiovascular disease. In short, if you’ve got it, you really want to diagnose it and treat it. Know the signs The frustrating thing about PCOS is that it’s not always so easy to recognise the symptoms. Life gets busy so we don’t keep track of our periods. Weight gain can be attributed to getting older or skipping out on gym. That recent spate of chin pimples? Perhaps that’s just “maskne” or a stress breakout.  To make things even trickier, not every woman will develop all the signs. After all, it’s not unusual to develop PCOS and never spot as much as a single chin hair, let alone develop a mustache. Other less obvious symptoms include insomnia, fatigue and a craving for carbohydrates as well as anxiety or depression. When you consider that list, it’s easy to see how they could all be overlooked as just the side-effect of a stressful life mid-pandemic and not an extremely common syndrome. So here’s the good news   If you suspect you have PCOS you’ll be glad to know there’s a lot you can do about it but your first step is to visit your doctor or gynaecologist. They’ll be able to ask the right questions and run a simple series of tests to help you get a diagnosis. As far as treatment is concerned, this could include medication as well as making certain lifestyle changes. For example, eating a low glycaemic index (GI) diet and getting regular exercise will help you manage your blood sugar levels.  You can also manage your condition with our brand new ovarian health nutritional supplement – Ovaria by Lamelle Pharmaceuticals. It contains 4000mg of Myo-Inositol, the required dose clinically proven to reduce the symptoms of PCOS of women in their fertile era.  A naturally occurring sugar associated with the vitamin B family, Myo-Inositol helps reduce your androgen levels by normalising your blood’s insulin levels. The result is an improvement in many PCOS symptoms including weight gain, acne and hair growth. In fact, Ovaria is proven to reduce unwanted hair growth by 29% in just 6 months. It can also increase your ovulation rate – improving your chance of getting pregnant – in as little as 16 weeks and help normalise your menstrual cycle. You’re not alone  Ultimately, if you suspect you might be suffering from PCOS, don’t hesitate to chat with your doctor today. An early diagnosis means the sooner you’ll enjoy a better quality of your life while reducing your risk of PCOS-related conditions like diabetes. As far as treatment options go, you’ll have several to choose from and all of them can be enhanced by Ovaria. You’re not alone. Together, we can help put you back on the path to wellness.  Learn more: https://lamelle.co.za/ovaria

RediscoverDairy

Back to basics with DAIRY!

Balance and variety are key to a healthy diet. In recent years, the types of food choices available have steadily increased. As a result, consumers may be confused as to which foods are the best.  Getting back to basics may just be the answer to help consumers to make informed choices. A key message to ensure that your family sticks to the basics of healthy eating is to eat a variety of fresh whole foods daily. Maretha Vermaak, registered dietitian at Rediscover Dairy says: “Whole foods are foods that are unprocessed and unrefined, or processed and refined as little as possible. Examples of whole foods are whole grains, tubers, legumes, fruits, vegetables, and milk.” Milk as a whole food is convenient and versatile Milk has long been a staple food in a healthy diet, and with good reason. Milk is delicious and an important source of many important nutrients, conveniently packed into one product. Use milk as a refreshing drink as is, make a milky coffee (hot or cold),  enjoy it in smoothies, pour it over breakfast cereal or use it in a wide range of cooked and baked dishes. Get the power of milk on your side The South African Department of Health’s food-based dietary guidelines recommend two to three servings of milk, amasi or yoghurt every day. Examples of one serving of dairy are: 250 ml of milk, 200 ml of amasi/yoghurt and 40 g of hard cheese. The wide range of fat-free, low-fat and full-cream milk options remain an important source of nutritional goodness, providing plenty of variety and choice. How the nutrients in dairy work for you: Milk is an excellent source of calcium, good quality protein, and vitamin B12. The nutrients in dairy act as a team and it is this team work that is responsible for its many health benefits.   Good quality protein Provides all the essential amino acids (building blocks) you need Assists in bone health and muscle maintenance Calcium Essential for bone and dental health Vitamin B12 Good for brain health and sharpness Supports a healthy immune system and energy metabolism Vitamin A Supports a healthy immune system Promotes good eyesight, especially in low light Potassium Assists in heart health Helps keep blood pressure in check Phosphorous Important for growth, maintenance, and repair of body cells and tissue Vitamin B2 and magnesium Help in the production of energy Zinc Supports a healthy immune system Promotes skin health 

Parenting Hub

Happy Kids; Healthy meals!

Happy Kids; Healthy meals! (and they’re also super delicious!) Before you say, “My kids will never eat them”, read on because, although mushrooms often seem to be the “not on my plate” vegetable right up there with Brussels sprouts, we’ve got good reasons and great ways to get kids to eat them. Firstly, the great way to add mushrooms: A selection of studies have found that the meaty taste of mushrooms make them easy to blend unobtrusively into any minced protein (beef, chicken, lamb, turkey and even fish work equally well) by chopping them into the same consistency.  Mushrooms then immediately increase the nutritional value of your child’s meal without compromising on the flavour kids would expect from their favourite burger, lasagna or cottage pie. Secondly, the good reason to add mushrooms: By blending mushrooms into their favourite meat or fish options, you are able to decrease their total calorie, fat and saturated fat intake without losing any of the flavour.  In fact, mushrooms have a rich umami flavour profile that actually enhances and deepens the flavour of the meat naturally whilst adding healthful nutrients such as potassium, fibre, minerals, vitamins and antioxidants to every bite. You will also be reducing their sodium intake by 25%! Now that’s good news coming from our favourite Superfood! But as we know with kids, who can be picky eaters, the proof is in the pudding (in this case in the blend!) So, we’ve developed a range of recipes, blending mushrooms into kid friendly favourites for an easier and much healthier way  to dish up delicious options even they will love! SAMFA Chicken, Mushroom & Corn Meatloaf Makes 1 standard sized loaf tin (± 20cm x 10cm) Ingredients: 400g white button mushrooms 2 shallots, diced 2 cloves garlic, minced 1 cup breadcrumbs 1 XL free-range egg, lightly beaten  ½ cup parmesan cheese, finely grated 1 large marrow, grated, salted, degorged & squeezed dry  1 corn on the cob, steamed and cut off the cob ¼ cup parsley, chopped Zest of 1 lemon 1 Tbsp lemon juice ¼ cup spring onions, sliced 2 tsp dried oregano 400g chicken mince Extra virgin olive oil  Salt and pepper, to taste  Pink sauce: 4 Tbsp mayonnaise 4 Tbsp tomato sauce Fresh lemon juice, to taste Method: To make the pink sauce: Mix mayonnaise and tomato sauce together in a bowl.  Add a little squeeze of lemon juice and salt, to taste. Set aside in the fridge for serving.  Preheat oven to 180˚C. Lightly spray a ± 20cm x 10cm loaf tin with non-stick olive oil spray. Using a food processor, pulse the mushrooms until they are finely chopped.  In a large pan sauté the mushrooms with a little drizzle of olive oil until they have sweated off most of their water, about 10 to 15 min. Set mushrooms aside. Add a fresh drizzle of olive oil to the pan and add the shallots.  Cook until soft. Add the garlic and cook until fragrant. Season well and set aside.  In a large bowl combine the cooled mushrooms and shallots and the rest of the ingredients except the chicken, mix very well.  Add the chicken mince and season with salt and pepper.  Mix to combine.  Spoon mixture into loaf tin.  Bake for 30 minutes until browned on top and cooked through.  Remove from the oven and remove from the loaf tin.  Return to the oven on a baking tray for another 10 minutes to brown the sides.  Slice and serve with pink sauce and a side salad.  SAMFA Mushroomy Chicken Burgers  Makes 6 burgers  Ingredients: 500g white button mushrooms 500g free-range chicken mince ½ onion, grated ½ cup breadcrumbs 1 XL free-range egg, lightly beaten 1 ½ tsp salt ½ tsp freshly ground black pepper To build the burgers:  6 burger buns, lightly toasted Tomato slices, for serving Lettuce, for serving Sliced mild cheddar cheese, for serving Mayonnaise, for serving Tomato sauce, for serving Method: Using a food processor, pulse the mushrooms until they are very finely chopped.  In a large saucepan sauté the mushrooms in a drizzle of olive oil.  Sauté until the mushrooms are fully cooked and have lost most of their liquid, 10-12 min.  Set aside to cool. In a large bowl combine the remaining ingredients and the cooled, cooked mushrooms.  Form into 6 equally sized patties. In a hot cast iron pan or on the braai, cook the patties until golden brown on both sides and fully cooked through. 10-12 minutes.  Assemble burgers with all your favourite fixings and serve warm.  SAMFA Mighty Mushroom Bolognese with Hidden Veg Serves 6 Ingredients: 500g portabellini or white button mushrooms 1 onion, finely diced 2 stalks celery, finely diced 1 large carrot, finely grated 1 large zucchini, finely grated  2 cloves garlic, minced 1 tsp dried oregano 2 Tbsp tomato paste 2 x 400g tinned crushed tomatoes 1 cup mushroom or vegetable stock Salt and pepper, to taste  Extra virgin olive oil  350g dried spaghetti Parmesan cheese, for serving Fresh parsley, for serving  Method: Using a food processor, pulse the mushrooms until they are very finely chopped.  In a large saucepan add a drizzle of olive oil and the mushrooms. Sauté until the mushrooms give off all their water and begin to brown.  Remove from the heat and set aside in a bowl.  In the same saucepan sauté the onion in a little olive oil. Cook until soft.  Add the celery, carrot, zucchini, garlic and dried oregano. Cook until the vegetables are very soft. Use your spoon or spatula to mash them in the pan so they break down.  Add the tomato paste and cook stirring constantly for 2-3 min.  Add the tinned tomatoes and stock, bring to a gentle simmer.  Allow to simmer for 30 min until reduced and thickened.  Taste for seasoning.  In a large pot of boiling salted water, boil the spaghetti according to package instructions.  Once al dente, drain the pasta.  Divide the spaghetti between bowls and top with the mushroom bolognese.  Sprinkle bowls with

Parenting Hub

Kid approved Mother’s Day recipes -easy and delicious

When kids (and Dads) want to spoil Mom on Mother’s Day, they want to know she’s going to love what they’re making and knowing that they won’t even have to break a sweat it’s going to be sooo easy is just an extra bonus!  Mushroom & Cheese Soufflé Toasts  Makes 4 toasts 15ml oil 150g button or portabellini mushrooms, sliced 3 spring onions, sliced 30ml butter 25ml cake flour 80ml milk, hot 5ml Dijon mustard 50g cheddar cheese, grated salt and milled black pepper 2 eggs, separated 4 slices white bread, lightly toasted 5ml parsley, chopped Preheat the oven to 220°C.  Heat the oil in a pan and fry the mushrooms for 4 – 5 minutes.  Add the spring onions and cook for another minute. Set aside and reserve one third for garnish.  Melt the butter in a pan and stir in the flour and cook for 3 minutes, mixing well.  Add the hot milk and stirring continuously, keep stirring, for 2-3 minutes.  Remove from the heat and stir in the mustard and cheese.  Allow to cool slightly and stir in the egg yolks and reserved mushroom mixture. Season well with salt and pepper.  In a spotlessly clean bowl, whisk the egg whites, using an electric whisk, until soft peaks form.  Carefully fold the egg whites into the mushroom mixture.  Arrange the toast slices onto a baking sheet and spoon the mixture onto the toasts. Bake for 5 – 6 minutes or until golden and puffy. Serve at once topped with the reserved mushrooms and some parsley. Boerewors Stuffed Mushrooms Serves 4-6 as a snack  Preparation time: 10 minutes Cooking time: 20 minutes Difficulty: Easy Ingredients 2tbsp coconut oil 250g boerewors, removed from casings 12 Portabellini mushrooms, cleaned, stalks removed and reserved 1 red chilli, finely chopped 150g full-fat cream cheese ¼ cup chopped flat-leaf parsley Method Heat oven to 200°C.  In the meantime, heat coconut oil in a pan and brown the wors mince, stirring often, about 7 minutes.  Finely chop the mushroom stalks and add to the pan with the chilli. Cook for 5 minutes more. Stir in the cream cheese and parsley and taste for seasoning. Pack into the 12 mushroom caps, place into oven and bake for 8-10 minutes, until browned and bubbling. Mushroom and Bacon Salsa Stuffed Avocado Serves 2 Preparation time: 5 minutes Cooking time: 10 minutes Ingredients 100g streaky bacon, cut into cubes ½ red pepper, diced 150g fresh button mushrooms, sliced 1 fresh tomato, diced 2 spring onions, sliced small handful fresh coriander, chopped 1 large ripe avocado, halved  Method Fry the bacon in a pan over medium heat until caramelized, about 5 minutes. Remove from pan and set aside.  In the bacon fat, cook the red pepper and mushrooms until softened, about 5 minutes. Combine mushroom mixture with the bacon, fresh tomato, spring onion and coriander. Spoon into the avo halves and serve with lime wedges.  Mushroom, broccolini & cracked baby potato tray bake with garlic butter A scrumptious, crowd-pleasing side dish for your next braai. Ingredients: (serves 6) 700g-1kg baby potatoes 125 g butter, melted 30 ml olive oil 1-2 cloves garlic, finely chopped/grated rind of a small lemon, finely grated a generous handful fresh parsley, finely chopped (save half for garnish) salt & pepper at least 250 g portabellini mushrooms 200-300 g broccolini spears olive oil, for drizzling Method: Place the potatoes in a large pot and cover with salted water. Bring to a boil and cook until tender. Drain and set aside. Make the garlic butter drizzle: mix the butter, oil, garlic, lemon rind, parsley in a medium jug/bowl, and season with salt & pepper. Set aside. Arrange the potatoes in a large oven tray, then use the back of a spoon to gently crack them. Add the mushrooms & broccolini, then drizzle with the butter mixture and season with salt & pepper. Bake in a preheated oven at 220 C for 15 minutes or until the potatoes are golden brown. Scatter with parsley and serve at once. Mushroom, halloumi & yellow pepper skewers with mint salsa verde Turn everyday veggie skewers into a feast with salty halloumi and a zesty green herb sauce. Ingredients: (serves 4) 1/4 cup (60 ml) olive oil 1 punnet (20 g) fresh mint leaves (save a few leaves for garnish) 1 punnet (20 g) fresh parsley 1 clove garlic, finely grated grated rind & juice of a lemon salt & pepper 250 g portabellini mushrooms, whole or halved about 250 g halloumi cheese, cubed 2 medium yellow peppers, sliced into squares Method: For the salsa verde: put the olive oil, mint, parsley, garlic, lemon rind & juice and some salt & pepper into a small blender. Blend to a smooth pulp. Cover and refrigerate until ready to serve. For the skewers: assemble the skewers by arranging chunks of mushrooms, halloumi & yellow pepper together. Braai over hot coals or bake in a very hot oven at 220 C for about 10 minutes until golden. Drizzle with salsa verde en serve at once.

Parenting Hub

MOTHER’S DAY BREAKFASTS THAT TASTE LIKE A HUG THANKS TO SASKO

If there was ever a year to celebrate your mom or the mother figure in your life it would be 2021, so spoil her with a breakfast that not only tastes amazing but is nutritious too with SASKO’s range of LOW GI Added Care breads. Encourage her to put her feet up or lie-in on the morning and thank the most wonderful mom for wearing multiple hats throughout the last 12 months as she’s been home-schooling, working and running a tight ship in the household – all at the same time. It’s exhausting just thinking about it but mom does it with a smile. SASKO has developed a range of recipes that are perfect for health enthusiasts as the LOW GI Added Care range is packed with vitamins, minerals and high in fibre, and is also available in five delicious flavours. Whether mom prefers Seeded Whole Wheat Brown Bread, Whole Wheat Brown Bread, Oats and Honey-flavoured White Bread, Multi-seed Cranberry Brown Bread or the Soy & Linseed Bread, there’s something for everyone. The options really take your breakfast or other meals up a notch in flavour and health. Just like mom prioritises your wellbeing throughout the year, it’s an opportunity to return the favour on Mother’s Day.  Bon Appetit, Moms! Honey and  Oats French Toast Muffins Ingredients 6 large eggs 2 cups milk 2 teaspoons ground cinnamon 1 1⁄2 tablespoons sugar 14 cups cubed SASKO Low GI Honey & Oats White Bread Golden syrup for serving Method Preheat the oven to 180°C. Grease a mun tin with butter. In a large bowl, whisk together the eggs, milk, cinnamon, sugar & vanilla extract. Add cubed bread to the mixture and fold until combined and all of the liquid isa bsorbed. Divide the bread mixture into mun tins, pressing it lightly into each cup to compact it. Bake for 25 to 30 minutes. Allow to cool for 5 minutes, scoop out and serve topped with golden syrup. Seeded Bread Omelettes Ingredients 1⁄2 cup of crumbed SASKO Low GI Seeded Brown Bread 3 eggs Ready-made white sauce Pinch of cayenne Pinch of salt & pepper Method Pour hot white sauce over the breadcrumbs, mixing and mashing them well. Separate the egg yolk and white, whisking the whites until stiff. Whisk yolk of eggs, cayenne, salt and pepper until thick and stir into the white sauce and bread-crumbs mixture. Preheat the oven to 180°C. Cut and fold in the stiffly beaten egg whites to the mixture. In a hot, oiled medium frying pan turn in omelette and cook lightly. Set the pan in the oven to dry on the top of the omelette. Remove pan from oven and serve. Linseed and  Soy, Chicken and egg quiche Ingredients 1 kg cooked chicken 6 large eggs 2 cups milk 1 teaspoon salt 1 teaspoon ground mustard 6 slices, cut into cubes of SASKO Low GI Linseed White Bread 1 cup grated cheese Method In a large bowl, whisk the eggs, milk, salt and mustard together. Stir in the bread cubes, cheese and cooked chicken. Pour into a greased baking dish. Cover and refrigerate overnight. Bake uncovered at 180°C for 40 min or until a knife inserted comes out clean.

Parenting Hub

Why We Love Eggs When Weaning

The first bath. The first sleepover at granny. The first giggle. And now, the first taste of food as you wean your baby onto solid foods. Too low in energy, protein and minerals like iron and zinc, the ability of breastmilk alone to meet the increasing nutritional needs of a growing baby starts to become limited. The World Health Organisation1, supported by the South African Department of Health2, encourages that babies start solid food from six months. This is an optimal time when your baby’s gut and kidneys are physiologically mature enough to handle this newfound solid food. Starting solids can be very confusing for parents with questions like what to eat, how much and when?  With all this concern, the good news is there is one less food to worry about – eggs. Nutritious, delicious, affordable, and highly versatile, the simple egg is an easy and suitable option to introduce to your baby from early on in your weaning journey. Allergy Awareness Many parents understandably worry about introducing potentially allergenic foods like eggs to their baby’s diet. The truth is that the risk of food allergies is far less common than believed – a mere 3 in 100 children, according to local data.3 Despite this, many parents choose to delay the introduction of food allergens. The opposite is recommended though. Baby experts now suggest that parents introduce potential allergenic foods as soon as weaning is started. Supporting this is the fact that the early introduction of eggs to a baby’s diet is associated with reduced egg allergy risk, according to research.4,5,6 Brain Boost Findings from a South American study7 suggests that eating eggs early in childhood could contribute to healthy brain development and function. Researchers think that this is because of choline, an important nutrient for optimal brain and nervous system function. Did you know that just one egg contains all the choline that a weaning baby of six months needs? Eggs also package other key nutrients for brain health, like protein, iron, zinc, vitamin B12, and biotin. Grow Baby, Grow There is a lot of research showing that egg-eating youngsters may have better growth and development.8 This is linked to diets low in choline possibly increasing stunting in young children. The early introduction of eggs, one of the best food sources of choline, can greatly improve a baby’s growth. Added to this, we know that eggs are high in good quality protein. Protein provides the building blocks for muscle, growth, and a healthy immune system for growing, busy little bodies.  Now while good growth is important, maintaining a healthy weight is just as key. Worrisome local statistics show that boys who are obese at 4 – 8 years are 20 times more likely to become obese teenagers and girls who are obese at 4 – 8 years are 42 times more likely.9 In a 2015 study, when children (aged 8 – 12 years) had eggs for breakfast, 32% reported feeling fuller and 14% felt less hungry, which is why eggs may help manage weight in older children.10 Whether plain or mixed with vegetables and cheese, well-cooked whole eggs are recommended for your baby’s diet. Omelettes, scrambled eggs or French toast, these easy egg recipes will be a great start to your child’s journey of healthy eating. Remember, it’s important to always offer your baby age-appropriate purees and soft foods, which will differ from young babies just starting out with solids to older babies with more practice in their newfound eating skills. Like EGGcellentFood on Facebook and follow us on Instagram eggcellentfoodsa , for further information visit www.sapoultry.co.za SCRAMBLED EGG Serves: 1 Prep Time: 5 minutes Cooking Time: 3 – 4 minutes Ingredients: 1 egg 2 tablespoons milk 1 teaspoon (5g) butter Method: Combine the egg and milk in a small bowl and whisk. Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat stirring until cooked. Do not use a high temperature or the egg will burn and stick to the pan.  Transfer to plate and allow to cool slightly before serving, always test the temperature of the food before giving to baby. BASIC OMELETTE Serves: 1 Prep Time: 5 minutes Cooking Time: 3 – 4 minutes Ingredients: 2 eggs 2 tablespoons milk 1 teaspoon (5g) butter Optional – 50g white cheddar or a small portion of cooked, soft vegetables e.g., mushrooms, onion or spinach. Method: Combine the egg and milk in a small bowl and whisk. Heat the butter in a small non-stick frying pan, cook the egg mixture over a low heat. Do not use a high temperature or the egg will burn and stick to the pan.   Using a spatula “pull” the egg mixture gently to the centre of the pan, do this until the egg is cooked and the omelette set, it will look like a thick pancake.  If adding cheese or vegetables, add now.  Fold the omelette over. Transfer to a plate and allow to cool slightly, cut into bite sized pieces before serving. Always test the temperature of the food before giving to baby. FRENCH TOAST WITH BLUEBERRIES Serves: 1 Prep Time: 5 minutes Cooking Time: 5 – 6 minutes Ingredients: 1 egg 2 tablespoons milk ½ teaspoon vanilla essence  Small pinch cinnamon 1 slice day old bread 1 tablespoon (15g) butter or oil Method: In a bowl, mix together eggs, milk, cinnamon, and vanilla essence. Heat the butter or oil in a non-stick frying pan over a medium heat. Dip bread into egg mixture and coat both sides well. Put dipped bread into hot pan and cook for 2 to 3 minutes on each side or until golden. Serve warm with a spoonful of cream cheese or with sliced banana or blueberries. Tip: You can use up any leftover bread for this recipe. Try sliced French bread, fruit loaf or multigrain bread for something different. References 1.      World Health Organisation. Guiding principles on for complementary feeding of the breastfed child. 2001. Available from:https://www.who.int/nutrition/publications/guiding_principles_compfeeding_breastfed.pdf. Accessed 29 March 2021. 2.      Department of Health, South Africa. Infant and Young

RediscoverDairy

Dairy and Children: A healthy Combination

Good nutrition affects children’s health and well-being throughout their development, from the time of conception right up to adolescence. Encouraging healthy eating and exercise patterns in childhood already sets the stage for habits that will endure throughout their life. The key to health Registered dietitian at Rediscover Dairy, Maretha Vermaak, says: “Eating well helps children develop lively minds and strong, active bodies, improving their ability to listen and concentrate.’  A healthy eating pattern includes a variety of foods across all the food groups.”  Consider these guidelines to give children the energy and nutrients they need: Offer plenty of vegetables and fruit every day and include beans and legumes in meals at least three times a week.  Make unrefined and minimally processed starchy foods part of most meals to ensure sustained energy. These include wholegrain bread, cereals or porridge and root vegetables such as potatoes and sweet potatoes. Include milk, amasi or yoghurt in every day’s meals and use other dairy products such as cheese and flavoured milk to help children meet their calcium needs. Lean meat, fish, chicken, eggs or meat alternatives such as peanut butter or cheese can be eaten daily. Dairy: a source of essential nutrients for children Dairy products are an important part of a healthy balanced diet, helping to improve our overall nutrient status. Health authorities across the world recommend daily consumption of milk and dairy products during all life stages. Children and adolescents specifically are encouraged to have 3–4 servings of dairy every day. Milk and other dairy foods deliver a unique package of many nutrients important for children’s development. These include high-quality protein, minerals such as calcium, potassium, phosphorus, magnesium, zinc and iodine, and vitamins A, B12 and B2. Having dairy products also contributes to good physical and cognitive development, keeping healthy and establishing good eating habits for life. During childhood and adolescence, bones need high-quality protein and calcium to become strong. Dairy products such as milk, amasi, yoghurt and cheese are naturally rich in both these nutrients.  High-quality protein in milk and dairy foods contains many essential amino acids and bioactive ingredients, which help children grow and develop strong, healthy muscle tissue.  Dairy is for everyone There is a dairy product to suit everyone’s taste and dietary preferences. Here are some easy tips for making 3 servings of dairy part of your family’s daily diet: Have cereal with milk or flavoured milk at breakfast. Make a fruit smoothie using fresh fruit, yoghurt and milk. Cheese and yoghurt are convenient snack options. Have cold milk, flavoured milk or drinking yoghurt instead of cold drinks or energy drinks. Prepare sauces with milk or amasi or add them to soup. Stir smooth cottage cheese into soup or mashed potatoes. Spread cottage cheese on wholewheat bread or rolls.  Enjoy fresh fruit together with cubes of cheese.

RediscoverDairy

Dairy hacks to get more goodness, for much less

Winter is approaching in this second year of the pandemic, and the ongoing threat of COVID infection combined with the advent of colds and flu season has us doubling down on the best ways to support immune function.   While no foods or dietary supplements can prevent COVID-19 infection, good nutrition plays a significant role in building a strong and healthy immune system. Wholesome dairy products play an important role in healthy diets, and this is why dairy is recommended by food-based dietary guidelines around the world. Evidence from ongoing research suggests that nutrient-rich dairy products can support a healthy immune system. These nutrients found in dairy, are important for optimal immune function:  High-quality protein  Vitamin A Zinc Selenium Vitamin B12 In addition, many fermented dairy products contain active bacterial cultures such as probiotics, which may support healthy gut microbiota. The gut microbiome plays an essential role in building and maintaining the immune system. In our efforts to prevent sickness in the family, it makes sense to ensure that dairy is part of our daily eating regime.  However, infrequent shopping trips due to COVID, as well as budget constraints may well be impacting on how much dairy is available in the home.  Rediscover Dairy has shared these hacks to help you easily get dairy in your family’s diet, at least three times a day, for less. Dairy budget hacks Across the many dairy options available, there are quality products across a wide range of price points.  If your budget has got tighter, check out the more affordable dairy ranges – you certainly don’t have to choose a luxury, or even mid-priced cheese to give your family a delicious cheesy meal or snack.   Shop the specials and buy cheaper bulk or ‘two for one’ options whenever you can:   Larger tubs of yoghurt often offer more value for money and can be decanted into smaller containers for a snack or lunchtime treat.  Although yoghurt has a long fridge life, if you do find you have surplus it freezes well and makes fantastic healthy frozen treats, such as iced lollies for kids. Big blocks of hard cheeses such as cheddar and gouda usually offer good value for money.  Grate it all before its use-by-date and freeze the surplus in smaller quantities for quick and easy use.   Butter is frequently on special, enabling you to buy extra units which you can freeze. Dairy storage hacks Food waste is a major drain on the household budget, so actively prevent dairy foods from going to waste in your house through meal planning and proper storage.   Fresh milk, fresh cream, sour cream, butter, maas, buttermilk, yoghurt and many cheeses can all be frozen so that they’re available for much longer than the use-by-dates: Fresh milk freezes well but should be defrosted in the fridge.  Cream, sour cream, maas and buttermilk can be frozen, but are best used for cooking once defrosted.  If you have reduced your shopping trips because of COVID, buy long-life dairy products that can be stored over the long term in the pantry.  There’s a range of long-life milks available, as well as long-life cream.   Glass jar cheese spreads can be kept in the pantry until they are opened, and then still have a long life in the fridge.  They are not only good for snacks and sandwiches but can be used in cheeses sauces and as toppings. Substitute longer life dairy products – for instance, fermented dairy products such as buttermilk, maas, yoghurt and kefir naturally have longer fridge shelf life than fresh dairy products due to the activity of the gut friendly bacteria.  They can all be great substitutes for fresh milk in many baking and bread recipes.  You can also easily find many delicious recipes where they are the featured wet ingredient. Store cheeses in a dry, airtight container in the fridge.  Add a paper towel to absorb any moisture.  If mould does develop on the outside of cheese, simply slice it off at a depth of 0.5 to 1cm. Give new life to the natural rinds of hard cheeses such as pecorino or parmesan by adding them to your winter soups while cooking.  They are completely edible, and as they simmer in the broth impart a delicious umami, cheesy flavour.  Do-it-yourself cottage cheese The whole family loves cottage cheese and it is incredibly easy to make at home, using only two ingredients! You will need: 2 litres full-cream milk 500 ml maas A muslin or cheese cloth Method: Mix together the milk and maas and cover. Let it stand in a warm place and allow to curdle. Do not stir. This process can take up to 24 hours, so be patient. Line a colander with the clean muslin cloth or cotton dishtowel and suspend it over a bowl.  Once your mixture has curdled, gently ladle the curds into the lined colander to strain the curds from the whey over the course of the next few hours. Gently stir the curds every so often to help it along. Scoop the cottage cheese into a clean bowl, cover and refrigerate. It is ready for use. You can add flavours of your own choice for savoury or sweet uses.   Homemade cottage cheese can be the star of a delicious and healthy breakfast or lunch.  For more delicious, dairy-inspired family treats visit https://www.rediscoverdairy.co.za/resources-and-tools-2/tasty-treats/

Parenting Hub

Keep on and power up immunity and antioxidants

The Covid-19 pandemic continues to teach us tough lessons and it’s an ongoing fight. The bigger picture is that whether we are travelling, at work, home or school, our bodies are continuously responding to tiny organisms that can cause disease. Germs like viruses and bacteria are everywhere, and it is our immune system which protects us.  While there is no magic “healthy pill”, there are proven ways to boost our immunity superpowers.   Proper face masking, frequent handwashing and sanitising and social distancing are a good start. But there’s more we can do to protect ourselves and our loved ones against threats to our health and wellbeing: Support your immune system with good nutrition that is packed with immune boosting nutrients and a variety of antioxidants. Eat at least two fruits and four portions of veggies a day. The deeper the yellow, orange, red or purple colours of fresh produce the better. Move more, especially if you are in a sedentary job. It has been shown that fewer sick days are taken by people who do regular aerobic exercise. Even 20 minutes of brisk walking for five or more days a week boosts our immunity. Sleep is essential for good health.  Quality sleep helps us to be more resilient to everyday stress and, improves energy and moods. Supplement with protective antioxidants.  A one-a-day, every day, immune boosting nutritional supplement like Nativa Immune Complex®  contains a powerful combination of antioxidants, vitamins, mineral and herbals. These provide antioxidant protection and help strengthen natural immune defences. Around R126 for a month’s supply. Power up with extra Vitamin C when health needs or stress levels increase, if smoking, or during a change of season. High dose Vitamin C supports immune function and offers antioxidant protection to help maintain good health. Have a look at Nativa’s new Vitamin C range. It is suitable for children from 4 years old.  500 mg Vitamin C (from 4 years of age). 1000 mg Vitamin C (from 9 years of age). Around R80.  Add in some sunshine power with Nativa Vitamin D3 which is essential for immunity, bone and brain health, and muscle function. Vitamin D3 is of value particularly for those who get little sun exposure or who have dark skins. 1000IU Vit-D (from 6 years of age) around R100. All products are available from Takealot, Dis-Chem, Clicks and selected pharmacies nationwide. WIN! Stand a chance to win a R500 Takealot voucher.

RediscoverDairy

Cheese, full of goodness and a lunchbox fav

Versatile and delicious, it’s incredibly easy to make cheese one of your family’s three-a-day dairy options, every day.  Like other dairy, cheese is also a firm favourite with kids. Used as a tasty topping, an essential ingredient and a go-to sandwich filler, cheese also stands alone as a nutritious and satiating snack.  Packed with protein, calcium, phosphorus and other essential nutrients, cheese, in all its many varieties, deserves its place as a healthy food item in your family’s diet. Understanding the benefits of cheese, how to choose it and how to use it will help you to plan, shop and enjoy including cheese across breakfast, lunch and supper, and the snacks in between.  Natural cheese is a fermented food, and while its exact origins are unknown, there is evidence from Ancient Rome and Ancient Egypt that the goodness of cheese has been recognised for thousands of years.  Cheesemakers use milk, salt, beneficial bacteria and a natural enzyme known as rennet as the foundations for producing a vast array of cheeses.  Different formulae and ageing processes result in different textures, flavours and colours that are all packed with goodness. Maretha Vermaak, the registered dietitian at Rediscover Dairy says, “Cheese can make a significant contribution to your daily nutrient requirements – from the protein that supports healthy bone and muscle development and repair of body tissue; to the dental protection we get from the calcium and phosphorus by having cheese directly after a meal.  As parents who are concerned about good nutrition for our growing children, it is great that cheese is also so completely delicious.” When it comes to choosing the cheeses we include in our family’s meals and snacks, value for money is often top of mind.  Luckily, today’s cheese options range all the way from luxury to everyday prices and there’s something to fit every budget.  Proper storage of cheese also impacts on affordability because you want to avoid any food waste.  Many cheeses freeze well, enabling you to buy specials or cheaper bulk options and safely freeze for later use.  It often works well to buy a big block of a harder cheese such as cheddar or gouda, grate it all before its use-by-date and freeze the surplus for quick and easy use.  Processed cheese spreads can be stored in the pantry until they are opened, and some varieties of cheeses, including sliced processed cheese, have longer shelf lives in the fridge.  It’s always important to check the labels when it comes to storage and the nutrient content of a food item.  Proper meal planning, and shopping for value for money can help you to include more cheese, more often. Another factor for many busy parents is convenience.  The reality of our daily lives is that we often need fast solutions and time-savers.  It helps to have nutritious options such as cheese on hand so that we can quickly prepare daily meals, snacks and lunchboxes.  A good example of this is glass jar cheese spreads which are healthier options than many other bread spreads, or sliced or portioned cheese products that are grab-and-go, and a great way to control portions. When it comes to lunchboxes, cheese is always a winner, some tips include: Plan for lunchboxes – plan before you shop, and pack lunchboxes before the morning rush Involve your children – in preparing their school snacks and lunches.  They learn about nutrition and how to share chores, and you can have fun together Keep it different – it may seem easier to keep doing one thing but embracing a variety of lunchbox foods encourages your children to try new foods as they develop and prevents boredom and lack of interest in eating their school lunches Aim for balance – growing children benefit from a variety of nutrients, even when it comes to snacks and lunchbox lunches.  Make sure you are including protein sources like cheese, milk and yoghurt as well as carbohydrate sources like bread and crackers.  Don’t forget to add fresh fruit and veg too. Hydration is essential – dehydration can have adverse effects on your child’s performance at school.  Water and milk are top choices.  Rather avoid sugary drinks. For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

Happy Family Organics

Minimize added sugar in your child’s diet

It’s true. Your baby or toddler was born with a sweet tooth! Children this age naturally prefer sweet tasting foods, including breastmilk. Did you know that babyhood and toddlerhood are critical periods in shaping and influencing your child’s eating habits and taste preferences? Upon introducing solids, it’s important to offer a wide variety of textures and flavors. When it comes to food choices, quality matters most! After all, they have tiny tummies that can only hold so much at one time. Because of this, it’s especially important to offer foods that are rich in nutrients, without any undesirable extras, like added sugar or salt. Some foods naturally contain sugar, such as fruit, some vegetables and dairy products. Added sugar can be in obvious sources like desserts and sugary beverages. But added sugar can also sneak into less obvious sources including flavored yogurts, breakfast foods like cereals and waffles, and even condiments like spaghetti sauce and ketchup. While we want to include good-for-you sources of natural sugars (think fruits, vegetables and yogurts with no added sugar) in our baby or toddler’s diet, we do want to keep out the not so good-for you added sugars. Keeping the added sugars in your child’s diet to a minimum is important in helping reduce the risk of various health conditions. Unhealthy weight gain, tooth decay, and attention/behavioral issues have all been associated with excessive intake of added sugars. Because research shows diets with fewer added sugars are better for our health, there are new laws governing the inclusion of these on our food labels. Moving forward, the government will be requiring food manufacturers to include the amount (in grams) of added sugars on the Nutrition Facts Panel. This will give us a much better idea of what is actually in our foods, in terms of naturally occurring versus added sugar. Here are some other ways to limit your child’s intake of added sugars: Offer mostly whole foods. Serving foods in their natural state, such as fruits and veggies, allows you to know exactly what you are feeding your baby or tot. Processed foods like crackers and other packaged goods can be not- so- obvious harbors for added sugars, check labels and offer no added sugar versions. Be mindful of “kid-friendly” foods. Specific foods aimed towards kids, like yogurts and cereal bars, can still contain too much added sugar. Look for and choose products that don’t include any of these sugars. Be a food label decoder. In addition to seeing the word “sugar” on food labels and ingredients lists, other words can indicate the presence of a sugar that is not naturally occurring in the product. Examples of these include: honey, agave, fructose, dextrose, corn syrup, and molasses. Becoming familiar with the many names of sugar will help you better understand what is in specific products. Meal plan. Preparing meals at home gives you more control over what goes into the foods you make for you and your family. Avoid sugary drinks. Avoid offering your baby or toddler beverages that are high in sugar like fruit beverages, sodas and iced teas. Even though 100% fruit juices do not contain any added sugar, no fruit juice is recommended for infants younger than 12 months. For toddlers 1- 3 years of age the intake for fruit juice should be limited. Limiting your child’s exposure to added sugars will help contribute to a healthy start! We love… Super Smart Pouches:  Retail Selling Price: R42,50 Nourish your growing tot with this tasty blend of organic bananas, beets, and strawberries. To help support brain health, each pouch contains 20mg of DHA and 100mg of choline making this pouch perfect for wholesome, on-the-go eating! Stockists:  Happy Family Organics products are available at Baby City, Babies R Us, Wellness Warehouse, Clicks, Spar, Pick n Pay, Baby Boom, Dis-Chem, Medicare Pharmacies, Takealot, Babies Africa, Faithful To Nature.

Philips Avent

What to eat during pregnancy

A healthy diet is important for everyone, but now you are pregnant, choosing the right food is more important than ever before, as your baby is relying on you to provide all the nutrients they need to grow and develop.

Parenting Hub

Nutrition for growing bodies has never been easier

The Harvest Table launches its Kids Range Say goodbye to the mealtime battle zone with The Harvest Table’s new kids range of products which promises to provide the right nutrients for growing bodies. Catherine Clark, Owner and Founder of The Harvest Table, says that she understands first-hand what it’s like to try and get children to eat healthily. “I have two kids, Joshua (12) and Emma (9), and I understand this daily struggle all too well. What’s worse, when I don’t get it right, I’m left feeling guilty that they are not getting the right nutrition for their growing bodies. These products have allowed me to provide them with a meal replacement option that is not only nutritious but tasty and convenient too,” she says.   Catherine adds that not unlike most kids, her children are drawn to fun packaging, and so, she and her team made an effort to create a vibrant range that is not only earth-consciously packaged but appealing to children too. The range features a variety of eight shakes for kids aged 3-6 and tweens aged 7-12. “We’re proud to launch a range that features different packaging for girls, boys and different age groups. We did not want to produce one-size-fits-all packaging, but rather, products that were inviting and appealed to the child’s imagination, all while making the parent’s job easier,” she adds.  Each shake contains prebiotics, probiotics, protein, magnesium, barley grass juice, and lion’s mane mushrooms. The shakes are flavoured with chocolate or blueberry, so they are guaranteed to be a firm favourite in your home. Catherine explains the benefits of the ingredients below: Collagen: Collagen consists of protein building blocks, otherwise known as amino acids, which are essentially structural components found in the bones. Collagen is surrounded by calcium and phosphate, which help form mineralised (hard) bone. Children need to include it in their diet as they go through peak bone-building years at around age 10. The more collagen they have in their bodies, the more readily available it is for their bones. Bone broth: Bone broth contains gelatine which is essential for restoring the gut. It seals up holes in your stomach, heals the lining, and nourishes the gut with essential nutrients. It contributes to a well-functioning digestive system and thus helps the body absorb nutrients easily.  Lion Mane mushroom: Lion Mane mushroom contributes to the production of nerve tissue growth and brain cells, which can suffer damage over time. It works throughout the body, and not just in the brain by repairing damaged nerve tissue, regenerating nerve fibres, and also improving the communication between neurons and axons. It also supports cognitive functioning, boosts mental focus, and improves memory. Probiotic: Probiotics are essentially bacteria that is found naturally in our gut. It coexists with harmful bacteria, which can set off the balance in your gut, leading to irregular bowel movements, constipation and diarrhoea. Probiotics help counter the negative effects of the bad bacteria and thus, improve gut health and function. Prebiotic: Prebiotics stimulate the growth of beneficial bacteria and balance in the gut. By promoting changes in the gut bacteria, prebiotics directly affect the mucosal immune system, which is the bodies defense mechanism against toxins. This results in decreased susceptibility to inflammatory diseases.  “Parents no longer have to worry about their children getting enough nutrients. This meal replacement can be prepared with three tablespoons of the shake, 250ml of water and three ice cubes, all blended and ready to be enjoyed in a matter of seconds. This range combines great taste, good nutrition and, of course, convenience,” Catherine concludes.

Bonitas – innovation, life stages and quality care

What vitamins and minerals are needed during pregnancy

As an expecting mom you’ll want to do your best to make sure that your baby is as healthy as possible. What you eat is critical during this time, as everything your baby needs comes from you. Prenatal vitamins are supplements which can be taken during pregnancy which contain needed vitamins and minerals. What vitamins and minerals are essential and why?  During pregnancy your vitamin and mineral needs will change as you now have a growing baby to provide for. Your food should contain much of the vitamins and minerals needed during pregnancy, particularly if you are already following a healthy, balanced diet. Folic acid and iron are typically found in most prenatal vitamins and are essential in a healthy pregnancy. Folic acids helps to prevent neural tube defects and iron supports healthy growth, helping prevent anemia and  blood (in both mom and baby) carry oxygen Vitamin D, calcium and iodine are other important nutrients that are needed during pregnancy. Vitamin D aids in the development of the bones, teeth and nervous system, calcium helps bone and teeth development and iodine is important in brain development. Getting the correct micronutrients is important. Deficiencies can lead to complications such as hypertension and a low birth weight. However, it’s also important not to exceed the healthy amount of certain vitamins and minerals – too much vitamin A, for example, can cause birth defects. What foods should I be eating? Prenatal vitamins are a good idea to cover any nutritional gaps you may have, while they may supplement your diet they don’t replace a healthy lifestyle. Therefore, eating correctly also greatly benefits you and your growing baby. Foods you should try include in your diet are dairy products, such as milk and yogurt, as they contain extra protein and calcium, as well as probiotics. Legumes, such as lentils and soybeans are another good food to include – these contain protein, fibre and folate (which is very important during pregnancy). Sweet potatoes, high in vitamin A and fibre, are another good veggie to add to the shopping list. Eggs, broccoli, lean meat and berries are other wholesome foods you should be including in your diet. A healthy pregnancy benefits both you and your baby in the long run, not only does it ensure that you deliver a healthy baby, but helps your child throughout adulthood development.

Parenting Hub

Start 2021 Smart with Smart Nutrition and a Great Education

Stand a chance to win a year’s worth of school fees FUTURELIFE®, in partnership with Pick n Pay Smart Shopper, are thrilled to launch their Start Smart Campaign, an opportunity for one lucky child to win a year worth of school fees for 2021. “FUTURELIFE® was built on the vision to improve the lives of South African families through Smart Nutrition, and this exciting initiative is merely an extension of that commitment so that we can help future leaders start smart,” says Mark Bunn, FUTURELIFE®’s Managing Director. He adds that education is key to unlocking future success, “Education empowers our youth with the knowledge, skills and values they need to build a better society, and it all starts with the foundation built during pre-, primary- and high-school. Much like Smart Nutrition, which also is fundamental for good health and development during the early years.” How Start Smart will work: 1. Buy any 2 FUTURELIFE® bread and/or FUTURELIFE® cereal bars at any Pick n Pay across South Africa between 16 November 2020 – 10 January 2021 and swipe your Smart Shopper card. 2. You will then automatically be entered into a draw to stand a chance to win school fees for your child in 2021. 3. Winner will be drawn within four weeks of the competition closure date and will be contacted directly. FUTURELIFE® has been using and leveraging the knowledge, expertise and experience, of a multi-disciplinary team of science and nutritional experts for over 13 years. This together with a proprietary manufacturing process, and a unique combination of essential nutrients and ingredients, in a specially formulated recipe, is of nutritionally superior smart food products. “Our vision all those years ago has made a real impact. We have witnessed how far a little can go and appreciate how even the smallest action can make a huge difference. So, purchase your two participating products today and help your child to start 2021 smart with Smart Nutrition and a great education!” Bunn concludes. Buy any two of the following participating products: Futurelife High Protein Low GI Brown Bread Futurelife High Protein Honey and Oats Bread Futurelife High Protein Ancient Grains Brown Bread Futurelife High Protein Bar 50 g Futurelife High Protein Lite Bar 40g Futurelife High Energy Bar 40g Futurelife High Protein Crunch Bar 40g Futurelife Granola Bar 40g Products are available from all leading Pick n Pay Retail Outlets. For more information on the Start Smart Campaign, please go to www.futurelife.co.za or https://www.pnp.co.za/campaign/win-with-futurelife

Parenting Hub

How an app can help you monitor your child’s growth Growth hormone deficiency

The growth of a child is a significant indication of the child’s health and irregular growth can be an early warning sign of medical problems.1 These kinds of medical problems first show themselves in a child’s irregular growth pattern.1 Growth hormone deficiency has been identified in about 1 in every 3,800 children.2 Therefore, it is important for parents to understand the significance of regularly checking their child’s growth development. This can be done during visits to your healthcare practitioner. For additional support and tracking, an easy to download growth app was launched this September 2020, in order to help parents to easily track their child’s growth. “Growth is one of the fundamental differences between child and adult health care. Physical growth is an indicator and predictor of both present and future health. Among the numerous measures of growth, height and weight are perhaps the most important measures in childhood. While weight may change in adult life, height changes from conception to shortly after the end of puberty.” Says Dr Kuben Pillay, a Paediatric Endocrinologist from Durban.  Human growth hormone is a chemical messenger that is vital for normal growth and development.3 Growth hormone is responsible for making us grow and in our bodies, growth hormone is produced naturally.  When a child is diagnosed as growth hormone deficient, it means his or her pituitary gland is not producing enough growth hormone.4This could be due to hereditary or genetic conditions. Without enough growth hormone, a child does not grow the way he or she should, to reach his genetic potential or height and to attain well-being. According to Dr Pillay “Changes in patterns of growth may occur during any of 3 different growth phases through childhood and may be due to numerous different causes. These phases are the period between conception and the end of the first year of life (the infant phase), from approximately 1 year of age until the start of puberty (child phase) and between the start and end of puberty. There are different causes that may change growth in these phases and thus, the timing of the change in growth may offer important clues to the underlying cause. For example, nutrition both in the womb and after delivery may result in changes in patterns of growth during the infant phase. Congenital abnormalities (particularly bone abnormalities) and genetic disorders may also be causes. During the child phase many more possibilities may influence growth including genetic disorders (e.g. Turner syndrome), severe chronic disease (heart disease, severe asthma, kidney, etc.), severe malnutrition and hormonal disorders. Growth in puberty is due to effects of the hormones of puberty viz. testosterone in boys and oestrogen in girls.” How to measure growth and treat a possible growth hormone deficiency The typical growth of a child, which would be considered normal, is as follows:4 From birth, infants grow about 20 cm in the first year of life From 1 to 2 years of age, babies and toddlers grow about 10 to 13 cm From 2 to 3 years of age, toddlers grow at a rate of about 7.5 to 10 cm From age 3 years to puberty, growth is stable at around 5 to 6 cm per year until puberty Most of a child’s growth occurs before puberty, but the pubertal growth spurt accounts for more than 20% of adult height.4 When puberty occurs, there is a fast phase of growth. With this guide, parents can easily notice whether their child reaches the growth requirements.  If, however, your child does not meet the growth requirements, he or she might need to consult with a healthcare professional, undergo tests and possibly undergo growth hormone therapy.  Growth hormones are also vital for the healthy development of essentially all tissues in the body, including muscle and bone.3 It is important that children who are growth hormone deficient are diagnosed and treated as early as possible in order to aid their bones in growing and developing at a normal pace. Children with severe growth hormone deficiency show increased body fat, subnormal bone mineral density, and reduced lean body mass and could potentially develop lipid abnormalities.5 Once a child is tested for growth hormone deficiency related disorders such as short stature, a methodical approach is necessary.6 An evaluation of growth failure is needed and if there is no evidence suggesting growth hormone deficiency, then other tests are done. If there are abnormalities suggesting growth hormone deficiency, then growth hormone stimulation tests and an MRI of the brain could be suggested.6 If a child does not undergo treatment once diagnosed with growth deficiency, he or she might not attain a normal height etc., when becoming an adult.7 Once a child is on a treatment plan, strict adherence is important to achieve the maximal benefits of growth hormone therapy. Early initiation of growth hormone treatment in children with isolated growth hormone deficiency improves their chance of achieving their genetic height potential.8 Once a diagnosis of growth hormone deficiency has been made, it is recommended that treatment with GH is initiated as soon as possible.8 The first year is a crucial indicator.8 Children who are on hormone treatment typically grow more over the first year of treatment, and further over the next 2 years.9 “Growth hormone continues to play an important metabolic role in adulthood long after the completion of linear growth, so growth hormone may become a lifelong therapy for children with childhood growth hormone deficiency whose condition persists into adulthood,” says Professor Thandrayen, Paediatric Endocrinologist at Chris Hani Baragwanath Academic Hospital. If effective, therapy should be continued for as long as there is a clinical benefit (defined as ongoing catch-up growth or maintenance of a normal growth velocity).5 The Growth Journey App To aid parents in checking their children’s growth, Novo Nordisk has launched an app for growth monitoring in September 2020 called the Growth Journey App.   The Growth Journey App is a free growth tracking app that uses a phone’s camera to help you track a child’s growth regularly.10 Parents can easily track their child’s growth as the app automatically measures a child’s height

Philips Avent

Top tips to encourage babies and toddlers to eat their fruit and vegetables  

We all know fruit and vegetables are an important food group, but persuading babies and toddlers to eat them can be a battle. Even if your child absolutely refuses to eat vegetables it’s important to put some on their plate at every meal so they get used to seeing them. Psychologists have found that once children become familiar with a food, they are more open to trying it, but you may need to present the same food on as many as ten separate occasions before your child feels comfortable eating it. While it’s important to put some vegetables on your child’s plate, many children find a large serving of vegetables off-putting, so it’s better to give them an amount you know they will eat and gradually increase the portion size:   Try to incorporate finely chopped vegetables such carrots, peppers and mushrooms into dishes like spaghetti bolognaise   Rather than serving them as a side dish, incorporate vegetables into main dishes. For example, add a variety of vegetables to a meat and cheese lasagna   When your child says they are hungry, offer them a piece of fruit rather than biscuit  Serve raw strips of pepper or carrot with a dip such as hummus. If you serve them at the beginning of the meal when children are hungry they are more likely to eat them  Mix cooked pureed spinach, carrots or shredded cabbage into mashed potatoes  To encourage toddlers and older children to eat their vegetables, use a star chart where you award one star for each serving of fruit or vegetable eaten. Offer a treat such as a trip to the swimming pool or the park at the end of the week if they’ve made the target of five portions each day for a week  Persuading children to eat fruit is usually less of a problem, but if children aren’t keen it can be used to make puddings or smoothies. To make fruit smoothies blend soft fresh fruit (berries, banana and, mangoes) or canned fruits such as apricots, peaches with low fat yoghurt and milk or fruit juice    Stewed or fresh fruit make a great filling for pancakes. For savory pancakes try adding spinach and soft cheese, stir-fried vegetables or ratatouille  Spread a mashed banana on toast in the morning instead of jam or marmalade or add a few chopped apricots or some fresh berries to cereal  Toddlers learn by example, so make sure that they see you and older siblings eating and enjoying fruit and vegetables     You can also share your toddler eating tips, and read advice from other moms by visiting Philips AVENT on facebook:  www.facebook.com/philipsavent   By Fiona Hunter, Nutritionist 

Organix

Convenient and Nutritious Food Pouches for Your Little One When You’re on The Go

For busy parents, there are always those times when you’re on the go, or pressed for time, and you don’t have any homemade baby food on hand. It’s at times like these, when baby food pouches can be a quick and convenient snack for your little one! With no plates, spoons or glass jars needed, you can satisfy your tots appetite on the go whilst being rest assured your little one is getting all the good nutrients they need. Organix has been cooking up scrummy, nutritious baby and toddler meals and snacks since 1992. Making sure little ones eat a healthy varied diet, full of texture and taste from real fruit and veggies is at the core of the brand.  When Organix make their foods, they think about little ones growing up to be healthy, independent food explorers. They also set their own standards based in their experience in children’s nutrition, from what goes in the food, to the portion sizes they recommend, so everything is just right for little ones as they grow and develop.   Organix pouches, suitable for little ones between the ages of 6 months – 36 months, are a convenient way for babies to explore food on the go – just simple combinations of fruits and grains for a fun taste adventure! When little tums are filled with tasty food you can trust, that’s when the wonder starts. The pouches retail for R32, 49 and are available in six delicious flavours; Just Apple, Pineapple & Coconut, Just Apple, Sweet Potato & Pineapple, Just Mango, Pear & Granola, Just Oat, Apple, Banana, Raspberry & Blueberry, Just Apple, Strawberry & Quinoa, Just Oat, Apricot & Banana. Their No Junk Promise is their stamp of reassurance that you will always find in all of their foods –  Always Organic – We promise to only use organic ingredients. Nothing unnecessary – We promise to only use recognisable ingredients that serve a purpose. Setting Standards – We promise to set the best standard in what good food for children should be. Organix pouches are available at Clicks, www.takealot.com  and www.babiesafrica.com.  Facebook: Organix South Africa                                  Instagram: @organixfoodsa                   #organixsouthafrica 

Parenting Hub

Goat milk provides nutritional and immunity benefits for the whole family

Goat milk is a rich source of protein, fat, oligosaccharides, essential vitamins and minerals, and micronutrients linked to immunity. When budgets are stretched tight and food costs are on the increase, shopping choices often change– for the worse. However, it is important to follow the basics of healthy eating to look after your immune system. One simple way to get an advantage is by adding goat milk to your trolley. Goats are among the oldest domesticated animals, and their milk has been consumed by humans for thousands of years. Goat milk offers numerous benefits for the whole family and is abundant in nutrients, such as proteins, carbohydrates, fats, and essential vitamins and minerals.  Nutritional benefits of goat milk While fresh full-cream goat milk can be enjoyed by children and adults alike, it is also available in powdered form as a base for infant formula where breastfeeding is not possible. Goat milk provides a complete protein with all essential amino acids7, making it an approved option for infant formula. The unique protein composition of goats’ milk allows it to form a softer curd during digestion, which may support a baby’s digestive health and comfort. The fat content of goat milk is similar to that of cow milk; however, the fat globules are up to 75% smaller in size, which may make them easier to digest., Fat is important in the diets of young children especially, as it aids in the development of the brain and nervous system. The most abundant saturated fatty acid in human milk is palmitic acid, present in a structure named ß-palmitate. In infant formula, ß-palmitate may positively influence gut health, growth, sleep and comfort of infants.Goat milk-based formula contains high levels of ß-palmitate.  Research shows that South Africans have a low intake of calcium. Calcium is essential for the development and maintenance of bones and teeth, to help prevent osteoporosis, and to help the breakdown of body fat as part of a calorie-controlled diet.,, , Full-cream goat milk has 6% more calcium than full-cream cow milk. (See table 1.)  Next to calcium, phosphorus is the most abundant mineral in the body. It works with calcium to build strong bones and teeth, plays an important role in how the body uses carbohydrates and fats, and is also needed for the body to grow, maintain and repair cells and tissues. , Goat milk is also a good source of phosphorus. One serving of goat milk (200ml) provides 11% of the daily requirement of vitamin B5 (pantothenic acid),,, which is needed for the release of energy from food, and 23% of the DRI for biotin,,, a B-vitamin that is important for a healthy nervous system. TABLE 1: Nutritional Comparison between different types of milks , (adapted) Composition per 100g Human Cow Goat Soy Almond Rice Energy (kcal) 70 62 66 32 56 47 Total protein (g) 1.0 3.3 3.4 2.9 1.3 0.28 Total fat (g) 4.4 3.3 3.9 1.9 3.3 0.97 Lactose (g) 6.9 4.7 4.4 n/a n/a n/a Calcium (mg) 32 112 118 13 14 11 How goat milk in the diet supports immunity and boosts gut health  The microbiome in the human body consists of trillions of microorganisms (also called microbiota or microbes) of thousands of different species.Each person has an entirely unique network of microbiota, which they are exposed to for the first time as a baby, during delivery in the birth canal and through breast milk. In a healthy person, these ‘bugs’ coexist peacefully, with the largest numbers found in the small and large intestines (gut), but also throughout the body.Diet is considered as one of the main drivers in shaping the gut microbiota, and intestinal bacteria play a crucial role in maintaining our immune system. Prebiotics help to stimulate, grow and maintain beneficial gut bacteria. Human milk contains an abundant supply and diverse array of oligosaccharides, which possess prebiotic properties. For breastfed infants, these oligosaccharides help to establish and maintain a healthy gut, support the immune system, and protect against gastrointestinal infections.  Amongst all the domestic animals, goats have milk with the highest amount of oligosaccharides. Studies continue to show that oligosaccharides present in goats’ milk-based infant formula have strong prebiotic and anti-infection properties, helping to maintain the health of the digestive tracts of babies.  Why it’s important to understand food labels Reading food labels helps you to make healthier choices when shopping. Focus on what’s in the ingredient list and the nutrition information table. Ingredients are listed in order of weight, so what’s first on the list is present in the largest amount, and what’s last, the least. Keep an eye out for fat, oil, lard, shortening, partially hydrogenated vegetable oil/fats; salt or any mention of sodium; and sugar, glucose, sucrose, corn syrup and molasses. If any of these words are in the first few ingredients, this isn’t a food you should eat often. When it comes to sugar, rather than obsessing over grams, focus on reducing ‘added sugars’ by limiting products that contain them. Next, the nutritional table tells you the quantity of various nutrients a food contains per serving, as well as per 100g or 100ml. Use the 100g column when comparing foods with each other, because the size of one ‘serving’ may differ between manufacturers.  The nutritional table shows ‘glycaemic carbohydrates’, which are carbohydrates available to the body for energy. The total sugars mentioned includes all sugars, both those found naturally in the food (not listed separately in the ingredient list) as well as those sugars added to food (listed). The Nutrient Reference Value (NRV) column is a recommended daily intake for a nutrient. It gives us a percentage for a certain nutrient, mainly protein, vitamins and minerals, which may be found in a food.   Foods containing possible common allergens such as egg, cow’s milk, crustaceans and molluscs, fish, peanuts, soybeans, tree nuts and gluten, should also be indicated.  Start making a habit of carefully reading labels to help you decide on healthier options when you shop.    Delicious and nutritious goat

Vital Baby

A beginners guide for optimal nutrition during breastfeeding

Breastfeeding is the most perfectly designed feeding system that only Mother Nature could have devised. It provides everything a new-born or infant needs to thrive up until 6 months old, and remains the main component of a baby’s diet until 12 months old, even after solids are introduced. In fact, breastmilk assists in the digestion of baby’s first solids and makes the transition easier on little tummies. And as babies start exploring their surroundings from around 6 months, when everything goes into their mouths, breastmilk also offers protection against bacteria and viruses, and stimulates their immune systems in ways that formula milk simply cannot. Another function of this perfect system can also not be replicated with formula feeding – the calorie content and composition of breastmilk actually changes during a feed and at other times. At the start of a feed, the milk is more watery to quench the baby’s thirst. Hindmilk, the milk that comes after that, is thicker, more nutritious and has up to three times the fat content. This is why it’s important your baby empties a breast fully before switching to the other breast during a feed so he’s getting all the good stuff. Your breastmilk composition will also change depending on the age of your child, and if your child is ill, when your breastmilk will contain more antibodies. It really is magical stuff! The World Health Organisation recommends that children are exclusively breastfed until 6 months old, but that breastfeeding should continue, where possible, until 2 years old and even beyond. Toddlers benefit from the same immune system enhancement and protection from illnesses such as pneumonia, diarrhoea, colds, ear infections, allergies and other nasties as newborns do, and they continue to benefit from the protein, calcium, fat, vitamin A, and other nutrients in breast milk.  The long-term benefits of breastfeeding are equally as compelling, with research showing that, as adults, babies who were breastfed have lower blood pressure and cholesterol, and are less likely to develop type 2 Diabetes or to be obese or overweight. While the benefits to their baby will be a mother’s top priority, breastfeeding mothers also receive health-protecting benefits. Apart from the pure bliss, stress relief and bonding breastfeeding creates, mothers who have breastfed see reduced risk of breast and ovarian cancer, high blood pressure, heart disease, diabetes and rheumatoid arthritis, and this risk reduction is cumulative – meaning the longer you breastfeed the more your risk profile reduces. YOUR DIET DURING BREASTFEEDING Many new mothers worry that they are not getting enough nutrients to sustain breastfeeding over the long term, or that their milk may be lacking in nutrients, but the truth is that, for the majority of new mothers, the most important factor in milk production is the act of breastfeeding itself – the more you feed, the more milk you produce.  And no matter what you eat, for the first 6 months your milk will contain almost all the nutrients your baby needs, except for Vitamin D (or Vitamin Free). Consider women living in 3rd world countries where their staple diet is maize or sorghum: in spite of the mothers lacking important nutrients themselves, their babies can be sustained through breastfeeding. Of course, the breastmilk produced by an undernourished mother may not be optimal but it is sufficient for the baby’s survival. Pregnancy, birth and the first few years of your child’s life are mentally, emotionally and physically exhausting. Your overall health and your nutrient intake postpartum can have a big impact on your ability to get through it all in less of a sleep-deprived and foggy haze, as well as on the quality of your milk.  During pregnancy, from around week 12 when the placenta is fully formed and begins transporting blood, oxygen and nutrients, the unborn child receives all its nutrients from the mother’s blood. If you are not getting an adequate intake of important nutrients, your body will divert these from your own stores to ensure your baby is getting what it needs for development. According to the results of a National Health and Nutrition Examination Survey, vitamin and mineral deficiency in pregnant women is common, specifically Magnesium, Iron, Vits D and E, and to a lesser degree Vits A, B, C, Calcium, Folate and Zinc.   It is important to top-up your own levels of these and other nutrients to ensure you stay in top form during pregnancy and postpartum.   Nutrients needed to keep mother and baby in peak health while breastfeeding are split into two groups – Group 1 are the nutrients that need to be present in Mom’s blood in sufficient quantities so they can be secreted into breastmilk, and Group 2 are nutrients that will be secreted into milk regardless of how much or little the mother is taking in. Although Group 2 nutrients are not necessarily needed in a mother’s blood, it’s still a good idea to make sure you are getting enough of them to stay as healthy as possible during this time. Some common food sources of Group 1 nutrients: Vitamin A: sweet potatoes, carrots, dark leafy greens, organ meats, eggs Vitamin B1 (Thiamin): fish, pork, seeds, nuts, beans Vitamin B2 (Riboflavin): cheese, almonds, nuts, red meat, oily fish, eggs Vitamin B6: chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruit Vitamin B12: shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crab, shrimp Vitamin D: cod liver oil, oily fish, some mushrooms, fortified foods Choline: eggs, beef liver, chicken liver, fish, peanuts Iodine: dried seaweed, cod, milk, iodized salt Selenium: Brazil nuts, seafood, turkey, whole wheat, seeds Some common food sources for Group 2 nutrients: Calcium: milk, yogurt, cheese, leafy greens, legumes Zinc: oysters, red meat, poultry, beans, nuts, dairy  Folate: beans, lentils, leafy greens, asparagus, avocados Iron: red meat, pork, poultry, seafood, beans, green vegetables, dried fruit Copper: shellfish, whole grains, nuts, beans, organ meats, potatoes You will almost certainly need to up your calorie intake while breastfeeding – by between 300 and 500 calories depending on your weight and activity levels – to cope with the physical demands of

RediscoverDairy

Dairy, centrepiece of the Kid’s food table

From infancy through the teen years, children have particular nutritional needs to support their healthy growth.  The culture of food they grow up in, and their food choices in the home and at school, also influence whether or not they will be lifelong healthy eaters.  Unfortunately, there is probably no greater aspect of our daily lives that is more inundated by misinformation and fads than our food. In the midst of constantly changing, attention-grabbing ‘trends’ and the plethora of ‘latest miracle foods’, there’s a real danger that the sensible, balanced nutritional needs of children get put on the backburner. The wake-up call for South African families is in our cold hard statistics which reveal a double burden of disease with persistent stunting and wasting, as well as rising child obesity.  Under-nutrition, which results in stunting and wasting that have lifetime impacts, remains a significant problem in South Africa’s low-income communities. The problem is, unfortunately, expected to be exacerbated by the ongoing economic impacts of Covid19.  Obesity is a major health risk, predisposing us to diseases such as Type 2 diabetes and hypertension.  Dietary intake associated with under- or overweight impact on both the physical growth and cognitive development of children who are then unable to realise their full potential in life.  Through the celebration of milk’s inclusion in school nutrition programmes, the 21st World School Milk Day on 30 September 2020 is a reminder that other food and health concerns should never eclipse the need for meeting our children’s needs for daily eating regimes that promote their healthy growth. Maretha Vermaak, the registered dietitian at Rediscover Dairy says, “Over so many decades, scientific research has confirmed that dairy offers a unique food matrix of bio-available nutrients that supports healthy development in children.  Milk, maas, yogurt and cheese offer specific diversity and versatility, so that it is easy to find dairy options for children and ensure that your family meets the recommendation of 2 to 3 portions of dairy a day.” Scientifically sound nutritional information is essential for families and schools. This empowers them to make good food choices and prioritise the nutritional needs of children.  Understanding that calcium-rich dairy plays a vital role in bone development, not only for small children but during the teen years when bone density development is accelerated, helps parents to make sure that the family gets enough of the key nutrients provided by dairy.  Dairy is not only a calcium-provider for healthy bones and teeth. It is an important source of affordable, high quality protein and is packed with vitamins such as A, B2, and B12, as well as potassium and zinc. Dairy Ideas for Kids No matter their income, many South African families fall short of the recommendations for 2 to 3 servings of dairy a day.  However, given the versatility of dairy, it is really easy to include it in meals, snacks and drinks.   Add milk or maas to oats and other porridges  Add dairy to every lunchbox – cheese wedges and cheese as sandwich filling; small yoghurts; cottage cheese and yoghurt-based dips for vegetables and crackers A simple toasted cheese sandwich is a firm favourite among children Make delicious smoothies with milk and yoghurt with fresh fruits   Add milk or buttermilk and cheeses to scrambled eggs and omelettes Melted cheese topping is always a winner that goes with many savoury dishes, vegetables and bread Bake with milk, buttermilk and yoghurt.  Top cakes and muffins with cream cheese icing to add more nutrients to your treat Make easy frozen yoghurt popsicles or pots for healthy treats Replace sweetened cold drinks with milk or milkshakes made with fruits or flavoured milk “Parents need to remember that when it comes to eating behaviour, they are the most powerful role models,” says Vermaak, “One of the easiest ways to ensure your kids consume enough dairy is to make sure it is available at home and for them to see you enjoying dairy too.” Through its Consumer Education Project (CEP), Rediscover Dairy partners with National School Nutrition Programme (NSNP) of the Department of Basic Education (DBE) to highlight World School Milk Day. The NSNP includes dairy once a week in their school  feeding programme to support South African children most vulnerable to stunting and wasting.  The CEP makes fun information and teacher resources available for Grades R to 7 at http://www.dairykids.co.za/ Parents who are home-schooling due to COVID-19 can download curriculum-aligned interactive posters, worksheets, fact sheets and teaching guides.  Children learn all about the healthy eating, SA’s food-based dietary guidelines, the role of dairy in healthy eating and the farm-to-table processing of dairy. For more dairy ideas join the Rediscover Dairy Facebook page: www.facebook.com/RediscoverDAIRY

Parenting Hub

Does your pantry have a nutrition gap?

‘Flu epidemics have us thinking hard about what foods to buy to support our family’s immunity and supply the best nutritional value for money. When shopping for the pantry, remember that our bodies not only need proteins, carbohydrates and fats, but also vitamins and minerals. Refined carbs and saturated fats are generally affordable and typically part of Western style meals, but protein is often perceived to be more expensive. Correct levels of all vitamins and minerals, although needed in smaller amounts, are difficult to ensure even in a so-called balanced diet, so people tend to buy a variety of nutritional supplements.   Lifegain® ALL-IN-ONE Advanced Nutritional Supplement is therefore a good choice, particularly when seasonal changes might leave your body requiring extra nutritional support. Lifegain® (click through to www.lifegain.co.za) costs just over R12.42 a serving a day*. It is high in protein with 15 g per serving from the triple protein blend of soy protein, milk protein concentrate and whey protein isolate, and high in energy.  24 vitamins and minerals, omega-3 fatty acids, fibre and Glutamine further support immune and digestive health. There is no equivalent all-in-one supplement that provides the whole body with the high levels of nutrients that Lifegain® does.  We usually can’t do anything about stressful events, but we can control good nutrition to help us through it.   For nearly 20 years Lifegain has been supporting the healthy and those whose nutritional needs are higher due to age, injury, hospitalisation or illness. Just add two level scoops of powder to 200 ml of milk, water, juice or smoothies  Available from selected pharmacies and retail outlets nationwide and online from Takealot, Clicks and Dis-Chem.  * Lifegain® 33-serving tins in vanilla, strawberry or chocolate flavours, at around R409.95 = R12.42 a serving.  Lifegain® 10-serving tins in vanilla, cappuccino, strawberry and chocolate, and Lifegain® Junior, both around R169.95 = R17 a serving. 

Parenting Hub

Sugar, comorbidities and my family

We all know how important it is to eat healthily. But have you ever given thought to how much sugar you and your family consumes daily? These are trying times we are in, the current global pandemic has raised more awareness of health issues than ever before. People are now, for the first time, learning about comorbidities and how it affects their health especially when there is a serious virus doing the rounds.  We asked Owen Dunderdale, registered South African Dietitian and online coach to define comorbidities as more people become aware of the term however lack the understanding of it. “Conditions which exist simultaneously that may be related to a common medical illness. An example of this would be someone with Metabolic Syndrome. The person may be obese, have high blood pressure, type 2 diabetes and have cardiovascular disease, concurrently. These are all preventable through maintaining a healthy weight, exercising regularly and eating according to healthy nutritional guidelines. If the person changed their lifestyle, their overall health will drastically improve.” explains Dunderdale. “People who have comorbidities will most likely suffer a more severe case of COVID-19 than someone who is healthy. The higher the severity of the illness, the higher the incidence of mortality.”, he says.  Changing one’s lifestyle and eating habits is no easy task, it takes determination, lots of understanding the reasons why you started the lifestyle change in the first place and then sticking to that new change.  Health should always be the forefront for many changes. Luckily, Delite Foods locally produces products that can counteract these lifestyle issues and make it easier for one to adapt without even realizing it. Dunderdale mentions, “In order to lead a healthy lifestyle, it’s important to use products that are calorie controlled and/or are sugar-free. The World Health Organization recommends that we don’t consume more than 5-10 teaspoons of sugar/day (25-50g sugar). Why would someone consume products that are high in sugar when there are healthy, sugar-free alternatives that taste the same? I highly recommend using sugar free products. According to statistics published in 2016, the obesity rates in South Africa are increasing rapidly, with almost 70% of women and 40% of men either overweight or obese. Using sugar-free products decreases your daily calorie intake, which has a role to play in maintaining a healthy weight. Therefore, switching to sugar-free products will inevitably lower the rate of obesity. Whether you’re healthy, overweight or obese, you should be controlling your daily sugar intake and using sugar-free alternatives.”. Smart sips for the family With such knowledge and insight, where does one even start? We suggest starting with healthier drinks options. Let’s start with your daily intake of water and milk. We all know that we should be drinking about 8 glasses of water a day, yet for some of us – just the thought of a colourless and tasteless drink is quite unappealing to say the least. Kudos to those who have managed to enjoy drinking the recommended amount each day!  Here are 6 smart tips to encourage the intake of healthier drink options for yourself and your kids to enjoy as recommended by Dunderdale: 1. Flavoured water (Add a 5g sachet of Delite Foods Tantalize Powdered Soft Drink to a litre of water/sparkling water). Flavoured water is almost certainly going to increase a child’s fluid consumption. 2. Add Tantalize Flavoured Syrup to milk to create a delicious flavoured milk drink. 3. Make ice flavoured ice lollies using Delite Foods products. (more useful during the summer months). 4. Keep them happy by using the Tantalize Milky Mix to make a glass of chocolate milk or warm cup of hot chocolate.  5. Keep everyone hydrated with flavoured ice tea by simply brewing some rooibos tea bags and a sachet of Tantalize Powdered Soft Drink together for the ultimate thirst-quencher. 6. Kids enjoy flavoured drinks, so keep a jug of water and a colourful cup on the dining room table at all times. Stay connected and engage with us on Facebook, Instagram and Twitter.

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