Woman are the backbone of health in their homes

Today’s women play many different roles.  Some as working professionals, some stay-at-home moms, some as single working mothers and others – a combination of roles.  What they all have in common is being a driving force for their families when it comes to health.

Gert Coetzee, Pharmacist and Diet pioneer who founded The Diet Everyone Talks About believes that behind every happy family   – is a healthy relationship with food.

Below are some tips from Gert to use as a guideline for maintaining health in our households:

Nutrition:  Women generally determine how their households eat.  From eating habits to food selection as well as how the food is prepared.  Here are some healthy low-carb food options:  mushrooms, peppers, fish, avocados, cabbage, carrots, spinach, turnips, cauliflower, broccoli and asparagus.  Looking for a healthy snack?  Try almonds, walnuts, cashew nuts, pumpkin seeds or biltong.  Also make sure to include a lot of water in your daily life.

Body Health:  Some medical conditions that are of great concern to women include: breast cancer, heart disease, PCOS and depression.  Have a diet with less processed foods and a variety of fresh fruit and vegetables.  Also eat leaner cuts of meat and fish as well as leaner cuts of meat and fish and choose foods that are high in fibre.  Healthy eating will also help you maintain your weight which is important because being overweight can lead to a variety of diseases.  No matter what stage of her life – women deal with a lot of pressure and stress from the different hats that she has to wear.  Try to manage your stress levels through relaxation techniques such as meditation.

Physical Activity:  Physical activity should be fun for everyone.  Include physical activities in your lifestyle such as: taking walks around the neighborhood, cycling, gardening, yoga, rock climbing, hiking as well as dancing or group sport activities like netball.  The benefits of engaging in physical activity include:

  • Strong heart and lungs
  • Weight control
  • Regulated blood pressure
  • Improved energy levels
  • Cancer prevention
  • Reduced blood sugar levels
  • Clear arteries and veins
  • Strong bones.

Here is a delicious recipe from The Diet Everyone Talks About “Eat Slim” recipe book that you can use to make “Scrumptious Mince and Dumpling Bake” for your next gathering with your friends and family.

Portions: 6
Prep Time:  30 min
CHD:  18 g per portion
kJ;  1 100 kJ

Ingredients:

15 ml Canola / olive oil
1 large Oni0on, chopped
800 g Lean beef mince
50 ml Soya flour / whole wheat flour
30 ml Water

Dumplings:

500 ml Spinach, destalked, chopped and cooked in the microwave for 8 minutes
250 ml Whole wheat self-raising flour
To taste Salt, pepper mixed spice
30 ml Canola oil / olive oil
1 Egg, well beaten150 ml Cream

Method:

  1. Preheat oven to 180 degrees Celsius.
  2. Fry the onion in the heated oil till translucent.
  3. Add meat and stir-fry till brown.
  4. Add the rest of the ingredients and cook for 10 minutes very slowly. Stir occasionally.
  5. Place mince in a greased baking dish with lid.

Dumplings:

  1. Mix dry ingredients.
  2. Add the rest of the ingredients.
  3. Spoon dumplings (teaspoon size) onto the mince.
  4. Cover.
  5. Bake at 180 degrees Celsius for 30 minutes.

Note:  Can be prepared without dumplings – 9 carbohydrates per portion.