Meal Prep Made Easy

Your Recipe for Health, Time, and Savings

Balanced meals provide the necessary nutrients for maintaining energy, concentration, and overall health. Meal prep is an essential tool for focussing on the specific dietary needs or goals of a family. It also simplifies the process ensuring meals are nutritious, affordable, and easy to prepare, so you are more likely to stick to them.

Why meal prep matters

Time Management
Preparing meals in advance saves time during busy weekdays, making it easier to focus on work, school, or activities without compromising on health.

Supports specific dietary needs and goals

  • Low-Sugar Diets: Pre-planning helps ensure meals are low in added sugars and carbohydrates that cause blood sugar spikes, which is especially beneficial for pre-diabetics.
  • High-Protein Diets: Ensures adequate protein intake for fitness enthusiasts to support muscle repair, growth, and sustained energy.
  • For Children: Helps provide long-lasting energy for better focus during school hours and enough fuel for extra-murals without reliance on quick, unhealthy snacks.

Encourages Balanced Nutrition
Meal prep allows for thoughtful planning of balanced portions of proteins, carbohydrates, healthy fats, and vegetables, ensuring the family meets their daily nutritional needs.

Avoids Unhealthy Choices
When healthy meals are ready to go, it’s easier to resist unhealthy, processed foods that are high in sugars and fats, especially during busy or stressful times.

Cost-saving
Cooking in bulk and buying ingredients with a plan reduces food waste and lowers grocery bills. It also allows families to rely on affordable staples and seasonal produce.

Low-GI for concentration
Prepping low-glycaemic index meals helps maintain steady energy levels, avoiding the afternoon slump for both parents and children.

Boosting energy
Preparing nutrient-dense snacks and meals ensures there is sustained energy for physical activities or sports after school or work to get the most out of life

Practical Meal Prep Tips

  • Plan ahead: Dedicate time to create a weekly menu that meets the needs of all family members. Include meals that overlap ingredients to save money and reduce waste.
  • Batch cooking: Cook larger quantities of meals that can be refrigerated or frozen for later in the week. Portion into containers to make grabbing meals easy and time-efficient.
  • Prep key components separately: Cook proteins, grains, and vegetables in advance and store them individually. This allows for easy mixing and matching to suit different preferences, needs and variety.
  • Involve the family: Encourage children to participate in meal prep to help them develop healthy eating habits and make meals more appealing to them.
  • Snack preparation: Prepare and portion out healthy snacks for the week to avoid reliance on processed or sugary options.
  • Focus on longevity: Choose ingredients and recipes that last well in the fridge or freezer to minimise the need for daily cooking.
  • Freeze pre-prepped ingredients to save time and lock in freshness for quick, stress-free meals.

Spending time over a weekend sharing the load to prep for the week, is a great opportunity to bring up healthy eating goals, gather support from each other, practice new recipes found online, and even try new things like juicing or smoothies. It’s always easier when you feel supported.

If you would like to discuss your ideas with a nutritionist, please connect to LifeAssist who can answer your questions on the varying dietary needs within your family, and personalise eating suggestions and plans. There are also biokineticists that you can speak to about a supportive exercise or injury recovery plan. Make this your year to get healthy.

2024-12-30T12:50:15+00:00
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Eat the Rainbow for Better Health

Did you know that the colours of the fruits and vegetables you eat can have a profound impact on your health? It’s not just about making your plate look beautiful—each colour offers its own unique benefits, and eating a variety of them can support your body in different ways. That’s why the concept of “Eating the Rainbow” has become such a popular approach to healthy eating.

One of the best ways to maximise the nutrients in these foods is to eat them as raw as possible. Over-cooking can sometimes reduce the amount of essential vitamins and minerals found in fruits and vegetables, so enjoying them raw or steamed ensures you get the most out of their natural goodness.

Let’s break it down!

  • White foods like garlic, cauliflower, mushrooms and onions contain powerful antioxidants and anti-inflammatory compounds that help your immune system fight infections. Try adding raw garlic to your salad dressings or finely chop onions for a fresh kick in your salsa.
  • Orange and yellow foods such as carrots, sweet potatoes, and oranges are rich in nutrients that enhance vision. Snack on raw carrot sticks or add orange slices to your water for a citrusy burst. Also, try cutting corn raw into your salad for extra crunch and sweetness
  • Red foods like tomatoes, strawberries, and peppers are your heart’s best friend. Slice up some fresh red peppers for a crunchy snack or mix strawberries into a morning smoothie.
  • Blue and purple foods such as blueberries, plums, and aubergines are brain-boosting superheroes, rich in antioxidants that support memory and slow ageing. Enjoy blueberries in a fresh fruit salad or try eating raw purple cabbage in slaws for a crisp texture and vibrant colour.
  • Green foods like spinach, broccoli, and kale are known for their detoxifying properties, and helping your body absorb more vitamins like folate and iron. Create a raw spinach salad with avocado, or blend kale into smoothies for a refreshing green boost.

To create the healthiest plates, aim for a mix of these colours and focus on incorporating raw or lightly steamed foods where possible. Salads, fruit bowls, and veggie platters are easy, nutrient-packed meals. Don’t forget to add a variety of seeds, nuts, and healthy fats like olive oil or avocado to enhance flavour and texture.

Remember, the more natural and colourful your plate, the better your body will feel! You have FREE access to LifeAssist dieticians for a personalised eating plan to suit your needs. Kickstart your summer with a healthy boost!

2024-09-26T11:26:15+00:00
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Health-conscious twist to chocolate

We should be able to enjoy the finer things in life whilst maintaining a balanced approach to your health. Chocolate, especially dark chocolate, is not just a treat; it offers several health benefits when consumed in moderation. Here are some of the advantages:

  1. Rich in Antioxidants: Dark chocolate is loaded with powerful antioxidants like flavonoids which can help combat oxidative stress and reduce inflammation.
  2. Heart Health: Consuming moderate amounts of dark chocolate can improve blood flow, lower blood pressure, and reduce the risk of heart disease.
  3. Mood Booster: Chocolate can stimulate the production of endorphins, the brain’s natural feel-good chemicals, and contains serotonin, a neurotransmitter that acts as an antidepressant.

Tips for a Healthy Chocolate Day

  1. Choose Dark Chocolate: Opt for dark chocolate with at least 70% cocoa. It has less sugar and more antioxidants compared to milk chocolate.
  2. Watch Your Portions: Enjoying chocolate in small amounts can help satisfy your cravings without overindulging. Aim for a serving size of about 1 ounce (28 grams).
  3. Pair with Nuts and Fruits: Combine dark chocolate with a handful of nuts or some fresh berries. This not only enhances the flavour but also adds nutritional value.
  4. Incorporate into Balanced Meals: Use dark chocolate in healthy recipes such as smoothies, oatmeal, or as a topping for Greek yoghurt.

Healthy Chocolate Recipes

Dark Chocolate and Berry Smoothie

  • 1 cup almond milk (or normal milk)
  • 1 banana
  • 1/2 cup mixed berries
  • 1 tablespoon cocoa powder
  • 1 square of dark chocolate (70% cocoa or higher), grated

Blend all ingredients until smooth and enjoy a delicious, antioxidant-rich smoothie.

Chocolate-Covered Almonds

  • 1 cup raw almonds
  • 100 grams dark chocolate (70% cocoa or higher), melted

Dip almonds in melted chocolate and place them on a parchment-lined tray. Allow them to cool and harden. Store in an airtight container for a healthy snack.

Don’t forget to eat mindfully. Savour each bite, pay attention to the flavours and textures, and eat slowly. This can enhance your enjoyment and help you recognise when you are satisfied, preventing overeating.

Connect with a dietician to create your personalised eating plan at no cost to you!

2024-06-07T08:34:18+00:00
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Flavourful and Affordable Family Meals

Finding the time and resources to prepare affordable yet delicious meals for your family can be a challenge. However, with a little planning and creativity, you can whip up tasty dishes that won’t break the bank. Let’s explore some budget-friendly meal options, along with two easy-to-follow recipes, and share some valuable tips for savvy meal planning.

Affordable Meal Suggestions:

  • Pasta Night: Pasta is a versatile and budget-friendly option. You can create countless variations using different sauces and ingredients. Buy different style of pasta to shake add variety. Suggested recipes: Spaghetti with Marinara Sauce or Creamy Garlic and Mushroom Pasta.
  • Rice and Beans: A classic combo that’s both nutritious and affordable. You can make flavourful rice and beans dishes from various cuisines, such as Mexican, Indian, or Cajun. Try recipes like Red Beans and Rice or Vegetable Biryani.
  • Soup Suppers: Soups are not only comforting but also cost-effective. Make a big batch and freeze leftovers for future meals. Some options include Minestrone, Lentil Soup, or Chicken and Vegetable Soup.
  • Egg Dishes: Eggs are a fantastic source of protein and can be used in numerous dishes. Consider making a Vegetable Frittata, Scrambled Eggs with Veggies, or a simple omelette for dinner.
  • Stir-Fry Delights: Stir-frying is a quick way to use up leftover veggies and protein. Serve with affordable staples like rice or noodles. Try a Chicken and Vegetable Stir-Fry or a Tofu and Broccoli Stir-Fry.
Spaghetti with Marinara Sauce

Ingredients:

  •     250 grams spaghetti
  •     1 can (400 grams) crushed tomatoes
  •     1 small onion, finely chopped
  •     2 cloves garlic, minced
  •     5 ml olive oil
  •     5 ml dried basil
  •     5 ml dried oregano
  •     Salt and pepper to taste
  •     Grated Parmesan cheese for garnish (optional if in the budget)

Instructions:

  1. Cook spaghetti according to package directions until al dente. Drain and set aside.
  2. In a saucepan, heat olive oil over medium heat. Add chopped onions and garlic, sauté until translucent.
  3. Add crushed tomatoes, basil, oregano, salt, and pepper. Simmer for 15-20 minutes, stirring occasionally.
  4. Serve the marinara sauce over cooked spaghetti. Top with grated Parmesan cheese if desired.
 Chicken and Vegetable Stir-Fry

  •     2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, peas)
  •     1 cup tofu or chicken, cubed
  •     2 tbsp soy sauce
  •     1 tbsp vegetable oil
  •     1 tsp minced ginger
  •     2 cloves garlic, minced
  •     Cooked rice or noodles

Instructions:

  1. Heat vegetable oil in a large skillet or wok over medium-high heat.
  2. Add tofu or chicken and stir-fry until cooked through. Remove from the pan and set aside.
  3. In the same pan, add minced ginger and garlic. Stir-fry for a minute.
  4. Add the mixed vegetables and stir-fry for 3-5 minutes until they’re tender-crisp.
  5. Return the cooked tofu or chicken to the pan, add soy sauce, and stir-fry for another 2 minutes.
  6. Serve the vegetable stir-fry over cooked rice or noodles.

Budget-Stretching Tips:

  • Plan Ahead: Planning your meals for the week can help you make the most of your budget. Create a meal plan, make a shopping list, and stick to it. This reduces impulse purchases.
  • Buy in Bulk: Purchase pantry staples like rice, pasta, and canned goods in bulk when they are on sale. This can save you money in the long run.
  • Cook in Bulk: When preparing meals, consider cooking in larger quantities and freezing portions for later. This reduces food waste and provides convenient ready-made meals.
  • Use Leftovers Creatively: Get creative with leftovers. Turn last night’s roast chicken into chicken salad or stir-fry. Leftover veggies can be incorporated into omelettes or frittatas.
  • Compare Prices: Compare prices between different brands and look out for specials. Consider store-brand products, which are often cheaper than name brands.

LifeAssist has a team of dieticians that can assist you with more affordable meal ideas, or to adapt your diets to allergies, vegans, vegetarians, weight-loss or gain, and even fussy eaters. Give them a call and see how they can help you and your family crush meal planning. Happy cooking and saving!

2023-10-02T06:26:36+00:00
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Eating an Anti-Inflammatory Diet

Inflammation is the body’s defence mechanism to eliminate harmful stimuli and initiate the healing process. When the immune system identifies a threat, it releases chemicals that promote blood flow to the affected area, causing redness, warmth, and swelling. This acute inflammation is a crucial part of the body’s healing process.

However, when inflammation persists and becomes chronic, it can lead to tissue damage and contribute to various health issues. Chronic inflammation has been linked to conditions such as rheumatoid arthritis, osteoarthritis, inflammatory bowel disease, cardiovascular disease, and certain types of cancer.

The Link Between Food and Inflammation

Diet plays a significant role in regulating inflammation levels in the body. Certain foods can promote inflammation, while others possess anti-inflammatory properties. By making mindful choices about what we eat, we can reduce chronic inflammation and potentially alleviate symptoms associated with inflammatory conditions.

Foods That Cause Inflammation.

  1.  Processed Foods: Processed foods are high in refined carbohydrates, unhealthy fats, and additives. Examples include sugary snacks, processed meats, fried foods, and fizzy drinks. These foods often lack essential nutrients and contain pro-inflammatory compounds.
  2. Sugar and High-Fructose Corn Syrup: Consuming excessive amounts of sugar and high-fructose corn syrup can trigger the release of pro-inflammatory cytokines in the body. This can be found in soft drinks, candies, pastries, and other sugary treats.
  3. Trans Fats: Artificial trans fats, commonly found in margarine, fast food, fried foods, and packaged snacks, cause inflammation and increase the risk of heart disease.
  4. Refined Grains: Refined grains like white bread, white rice, and pasta have undergone processing that removes most of their beneficial nutrients and fibre, leaving behind a starchy product that can spike blood sugar levels.

Foods That Reduce Inflammation

  1. Fatty Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. These fatty acids help reduce the production of inflammatory compounds in the body.
  2. Fruits and Vegetables: Colourful fruits and vegetables are packed with antioxidants and phytonutrients that can help fight inflammation. Berries, leafy greens, broccoli, tomatoes, and bell peppers are excellent choices.
  3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are rich in healthy fats, fibre, and antioxidants, all of which have anti-inflammatory effects. They make for nutritious snacks or additions to meals.
  4.  Extra Virgin Olive Oil: Extra virgin olive oil contains compounds with anti-inflammatory effects. Use it as a primary source of fat in cooking or as a dressing for salads and vegetables.

Practical Tips for an Anti-Inflammatory Diet

  1. Emphasise Whole Foods: Focus on consuming whole, unprocessed foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These provide essential nutrients and help reduce inflammation.
  2. Minimise Processed Foods: Limit your intake of processed foods, sugary snacks, and beverages, as they tend to promote inflammation and offer little nutritional value.
  3. Incorporate Omega-3 Fatty Acids: Include fatty fish like salmon or mackerel in your diet at least twice a week. If you’re vegetarian or vegan, consider plant-based sources of omega-3s such as flaxseeds, chia seeds, and walnuts.
  4. Opt for Healthy Cooking Methods: Instead of deep-frying, choose baking, grilling, or steaming. These methods help retain nutrients and minimise the formation of harmful compounds.
  5.  Spice It Up Turmeric, ginger, garlic, and cinnamon possess anti-inflammatory properties. Incorporate these spices into your cooking or enjoy them in teas and smoothies.

By reducing the consumption of pro-inflammatory foods and incorporating anti-inflammatory options into your meals, you can potentially alleviate symptoms and support overall wellbeing. Call LifeAssist and speak to a registered dietitian for personalised guidance on managing your specific health conditions through diet.

2023-06-30T10:15:05+00:00
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Hypertension: the silent killer

Hypertension, commonly known as high blood pressure, is a chronic medical condition that affects millions of people worldwide. It is a serious health concern that can cause several complications, including heart disease, stroke, and kidney damage. Unfortunately, in South Africa, the prevalence of hypertension has been on the rise, especially in young people, making it a significant public health issue.

Hypertension affects everyone, regardless of age, race, or gender. However, some factors increase the risk of developing the condition, including being overweight, having a family history of hypertension, living an inactive lifestyle, consuming a high-sodium diet, and smoking. Certain medical conditions, such as diabetes and kidney disease, can also increase the risk of developing hypertension.

Precautions against hypertension include:

  1.     Maintaining a healthy weight: Being overweight or obese puts added pressure on your heart and blood vessels, increasing the risk of developing hypertension. Maintain your ideal weight with regular exercise and a healthy diet.
  2.     Reducing sodium intake: Sodium, a mineral found in salt, can cause the body to retain fluid, increasing blood pressure.
  3.     Eating a balanced diet: A diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can help prevent high blood pressure and maintain overall good health.
  4.     Quitting smoking: Smoking damages blood vessels and increases the risk of developing hypertension, among other health issues.

In addition to watching your lifestyle choices, treatment may also include medication such as diuretics, ACE inhibitors, calcium channel blockers, and beta-blockers may be prescribed by a healthcare provider to control blood pressure.

Let us take a proactive approach to preventing and managing hypertension by encouraging and demonstrating overall wellbeing to the young people of tomorrow. Please reach out to a health counsellor, Dietician or Biokineticist at LifeAssist to answer questions and help build a sustainable eating and exercise plan that suits you or your family member.

2023-05-01T10:50:08+00:00
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Soup, glorious soup!

The best thing about winter, some say, is soup! Delicious soups are easy to make, inexpensive, and comforting. They also have a surprising number of health benefits:

 

Weight Control: Chilly weather winter foods are often of the “comfort” variety, which can mean they are delicious, high in calories, and packed with unhealthy ingredients. Soup is a healthy comfort food – it can satisfy your appetite for a long time and make it easier to say no to tempting, greasy foods. Because of the way digestion works with the various combinations of ingredients, soups keep hunger at bay longer.

Hydration: During winter, you may not realise when you become dehydrated because you aren’t overly hot or sweaty. Eating foods that have water in them like soup, can help you replenish your fluid levels easily.

Natural medicine: Soups packed with vegetables boost your health with their vitamins, fibre, and anti-inflammatory properties. Some cooked vegetables offer more nutrients than raw ones, like carrots which become higher in beta-carotene, or tomatoes which produce higher lycopene levels (good for strong bones and skin). Vegetables that are high in Vitamin C like broccoli, spinach, or potatoes, help your body to resist pathogens and boost your immunity. Hot chicken soup has been found to increase the flow of mucus and clear nasal passages better than plain hot water. It seems that chicken soup is not only good for the soul, but also for fighting winter colds and cases of flu.

Protein-rich:  A protein-rich soup provides a nourishing well-rounded meal in itself. Even leafy greens like spinach as well as peas have a surprising amount of protein in them as do legumes which are also packed with iron and magnesium. Most soup broths are made with animal bones which contain a form of a protein called collagen. Collagen is promoted for its anti-ageing effects on skin and strengthening of joints and bones.

There is no need to pack on the kilos with greasy and unhealthy foods this winter! Look and feel good with easy, nutrient-packed soups to satisfy your taste buds, stomach, and pocket.

Here are some super soup and other healthy recipes compiled by LifeAssist dieticians.

See the Recipes

If you want to improve your health, reach out to LifeAssist for a personal consultation with a Registered Dietician or Biokineticist.

2022-05-02T09:01:31+00:00
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Take Care during the Change in Seasons

As the seasons change, it’s important to take good care of yourself and keep your immune system strong. The following healthy habits can help to lower your risk of catching seasonal bugs like colds and ‘flu:

  • Include fresh fruits, vegetables and whole grains in your diet.
  • Avoid processed foods that are high in fats, salt and sugar.
  • Drink plenty of water every day.
  • Get at least 7 hours of sleep every night.
  • Exercise for about 30 minutes 5 days a week.
  • Take supplements to boost your immune system, like vitamin C and zinc.

These tips will help with your physical health and your mental health, by reducing stress hormones and keeping your whole system in balance.

2021-04-15T14:06:53+00:00
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The Importance of Salt Intake

The salt in the food you eat helps your body to work properly and stay healthy because it contains important minerals like sodium. It’s important to make sure you get enough salt in your daily diet, but on the other hand, too much salt can cause high blood pressure, therefore balance in the amount of salt you eat, is very important.

Why does your body need salt?

  • Healthy nerves & muscles
  • Healthy thyroid gland
  • Hydration and fluid balance
  • Prevents muscle cramps
  • Prevents low blood pressure

How much salt do you need?

Healthcare professionals say you should include about two-thirds of a teaspoon of salt in your daily diet – that’s just 1.5g (1500mg) a day. Eating more fresh fruits and vegetables as well as avoiding processed foods or instant meals will help you to keep your salt intake under control.

 

2021-03-08T15:41:57+00:00
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Food that fight cancer

February is Cancer Awareness Month. According to the World Health Organisation, cancer is the second leading cause of death globally. So it’s safe to say cancer has impacted most of our lives one way or another – either personally or via a loved one. An increasing body of research is starting to show that not only does a healthy diet improve all aspects of your health, but it can actually reduce your risk of getting cancer. Consider these tips when planning your weekly meals:

  • Colour is key. Fruits and vegetables are loaded with nutrients that keep your body fighting fit. The more different colours you include in your diet, the better. Aim to eat the rainbow!
  • Sulforaphane, a compound found in broccoli and other cruciferous vegetables, has been shown to cause tumour death and reduce tumour size in some studies. Think broccoli salad! Yum!
  • Carrots can be a healthy snack or a delicious side dish. Studies have found that eating carrots may reduce your risk of prostate, lung and stomach cancer.
  • Beans are super rich in fibre and have been shown to reduce the risk of colon cancer. And they are so versatile. They can be thrown into stews and soups or munched on just as they are.
  • Berries are packed with antioxidants that may decrease the growth and spread of certain cancers.
  • Go nuts with nuts! Research has shown that Brazil nuts and walnuts may be linked to a lower risk of cancer.
  • Citrus fruits like oranges, naartjies, lemon and grapefruit, could decrease the risk of cancers like pancreatic and stomach cancer. They’re perfect to include with breakfast or as a light snack.
  • Lycopene, which is found in tomatoes, has been shown to reduce the risk of prostate cancer.
  • Vitamin D and omega-3 fatty acids are believed to protect against cancer, both of which are found in fatty fish. So be sure to include salmon, sardines, herring or mackerel in your diet!

 

 

Sources:

https://www.webmd.com/cancer/ss/slideshow-cancer-fighting-foods#:~:text=Dark%20green%20leafy%20vegetables%20such,lung%2C%20skin%2C%20and%20stomach.

https://www.healthline.com/nutrition/cancer-fighting-foods

2021-04-08T15:07:59+00:00
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The information and content provided by LifeAssist on this website and/ or articles is for general informational purposes only. The Content is not intended to be a substitute for professional legal or clinical or health advice, diagnosis, or treatment. Therefore, consult an expert for professional advice.

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