health tips Archives - Medshield Movement

10 tips to kickstart your healthy eating routine

While we believe that any time is a good time to start living a healthier life, a new year is often seen as a time to make a fresh start. If you’re wanting to relook your eating habits and create a healthier lifestyle and eating plan, we have great tips to set you up for sustainable success. 

These 10 tips to help you kick-start your new healthy eating routine are small changes that anyone can make. 

  1. Set realistic goals
    Don’t start off by setting yourself up for failure. We recommend focusing on small, sustainable changes that will lead to long-term healthy eating and living habits. 
  2. Take a mindful approach
    When it comes to how you meal plan, what you purchase at the supermarket, how you fill your plate and even how you approach eating as a practice, be mindful. 
  3. Shop Smart
    Choose whole unprocessed foods as far as possible. Opt for whole grains, lean proteins, healthy fats and nutrient-dense foods. Choose a variety of coloured vegetables and fruit for a range of nutrients and vitamins. And read the labels on packaging to check for hidden sugars and excess salts. 
  4. Limit sugar and salt intake
    Approach your new healthy eating plan with an audit of the amount of sugar and salt you have in your diet. There are many hidden salts and sugars in pre-made and packaged foods. Try seasoning your foods with herbs, citrus and spices instead of salt. If you’re used to reaching for chocolate bars, try a piece of fruit instead. A dietician can realy help create a tailored plan for you. 
  5. Create a balanced plate
    Each meal should contain a mix of macros: proteins, carbs and fat, with a large portion of your plate filled with vegetables. 
  6. Check your portions
    It might be especially hard coming off the festive season, but try to dish a smaller portion and enjoy your plate of food mindfully and then wait a period before seeing if you really need more. 
  7. Drink enough plain water
    Have a big glass of water before each meal and drink enough throughout the day to ensure you’re properly hydrated. Water is also essential for digestion and nutrient absorption.
  1. Meal plan like a pro
    Set yourself up for success – especially during the week – by meal planning. This wil help you avoid last minute unhealthy food choices. 
  2. Snack smart
    Make sure that you have healthy snacks available in your fridge, pantry, desk drawer, handbag etc – wherever you may need them! Fruit, nuts, vegetables and hummus, yoghurts etc. 
  3. Practise patience
    Acknowledge that seeing sustainable results takes time. Be patient and kind with yourself on this journey. Don’t get discouraged by “slip-ups” – they will happen and they don’t mean that it’s “the end”. Focus on progress not perfection. 

We recommend speaking to your medical doctor or a dietician before making any major changes to your diet and lifestyle. A dietician can also help tailor-make a meal plan that’s not only sustainable, but that really supports your individual needs.



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10 Food Hacks For Diabetics

Here are 10 easy health-eating tips to help manage your diabetes and live a healthier life.

These 10 healthy-eating hacks can be used by anyone looking to make lifestyle changes, but are particularly useful for people with diabetes or those who may be pre-diabetic. Managing diabetes involves making mindful food choices to help control blood-sugar levels.We do recommend consulting with your medical doctor or a dietician for a tailor-made sustainable healthy-eating plan that suits your lifestyle best.

10 Food Healthy-Eating Hacks For Diabetics

  1. Choose whole, unprocessed foods – whole grains, vegetables, lean proteins.
  2. Control your portions – be mindful of your portion sizes to help manage your carbohydrate intake. Try using smaller plates and having a large glass of water before meals.
  3. Go for fibre – foods high in fibre (like lentils) can help stabilise blood-sugar levels. They can also help you feel fuller for longer.
  4. Choose lean protein – tofu, fish and legumes are good options.
  5. Limit refined carbs – try to avoid having white bread, sugary cereals and pastries.
  6. Cook healthier – try grilling, steaming, sauteing or using an air fryer instead of frying foods.
  7. Drink more plain water – this will help you manage portions and reduce fatigue.
  8. Snack smart – fill your house with healthy snacks, like hummus and vegetables sticks, nuts and blueberries.
  9. Mind your labels – always read the labels when grocery shopping. You’ll be surprised at the hidden salts and sugars in processed or ready-made meals.
  10. Meal plan – planning well-balanced meals in advance will help you stick to your dietary goals and needs.
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The Health Benefits of Lettuce

Lettuce is such a commonplace ingredient that it’s often only thought of for its crunchiness in salads or as a sandwich filler, but are all lettuces equal? Is one lettuce healthier than another? Here we look at the different types of lettuce commonly found on our grocery shelves and their health benefits.

Creamy butter lettuce, crunchy cos lettuce, basic iceberg – we all have a preference, right? And sometimes this is based on texture and sometimes this is based on the purpose of the lettuce, but is one any better – for our health – than another? Does one contain more nutrients than another?

All lettuces are a great addition to salads, sandwiches, wraps, side dishes or as a little snack (think of tuna mayo on a little crunchy cos lettuce leaf) and we have a huge variety readily available.

The Nutrients In Lettuce

– Lettuce is full of fibre, vitamins and minerals, while containing very few calories.

– Lettuce contains beta-carotene (an antioxidant that helps fight free-radical damage) and lutein (an antioxidant that helps to preserve our eyesight as we age).

– In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce.

– Eating lettuce also adds to your daily fluid count as they contain a fair bit of water.

Romaine Lettuce has been touted as one the more nutrient-dense lettuces. Here’s what cup of shredded Romaine Lettuce contains: 8 calories, 1.6g carbohydrates, 1g fibre, 0.6g protein, 0g fat

8mg sodium, 64mcg folate, 205mcg vitamin A, 48mcg vitamin K (40% DV).

But why is it said to be the best in terms of nutritional value? One head of romaine lettuce contains nearly 45% of the RDA (recommended daily allowance) of omega-3s, 20% of your RDA of calcium, 10% of your RDA of Vitamin C, 213% of your RDA of folate and 535% of your RDA of vitamin K.

Red-leaf varieties of lettuce, compared to romaine, provide more vitamin K, slightly more iron and slightly fewer calories — while romaine offers more fibre and vitamins A and C.

Iceberg lettuce only contains about 1 calorie per leaf, so it’s the lowest in calories and has a higher water content than other lettuces, but it does not contain as many nutrients.

So which lettuce should you choose? They’re all great as an addition to our meals, but we cannot survive on lettuce alone. Make your meals work harder for you by mixing up your lettuce with other nutritious dark-green leaves, such as kale and spinach.

 

Contact a dietician or your GP for a tailor-made meal plan or nutritional advice to help you meet your health and weight-loss / management goals.

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