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by Freda Coetzee

3 Reasons Carbohydrates Causes Weight Gain

The common misconception that “fat makes you fat” has been well-proven to not be entirely true. Instead, research has shown that the real culprit behind weight-gain is carbohydrates. Carbohydrates are found in many of the foods that we eat on a daily basis. Carbs are found in all kinds of food that range from cereals, toast, jam, milk, yoghurt, granola bars and fruits, to things like bread, pizza, rice, potatoes and pasta. Too much carbohydrates can cause weight gain. Here are the 3 basic reasons why carbohydrates can cause weight gain… Increased Hunger It’s rather simple: Eating carbohydrates causes the body to release insulin, which removes the nutrients from the bloodstream since it expects more nutrients to arrive, which makes you feel as if the meal was not big enough and wanting more. Not feeling full usually ends up with you eating more food, and this is what causes weight gain. Carb Addiction Consuming carbs triggers the release of a brain chemical called serotonin, which improves the mood and causes a relaxing feeling since it reduces stress, anxiety, and pain. However, it is possible to become addicted to this serotonin release, which leaves you craving more and more carbohydrates in order to get that “feel-good” feeling. By eating more carbohydrates, you can increase your weight-gain. Fat Storage Eating carbohydrates cause the pancreas to release insulin which is a hormone that regulates the sugar in the bloodstream. Insulin dictates whether the sugar in the food we eat gets used for immediate energy or stored as fat for later use. When there is more sugar in the bloodstream than what the body needs for immediate energy, the rest gets stored as fat. And the more excess sugar there is, the higher the fat storage. A Low-Carb Diet to Shake the Weight Research suggests that following a low-carb diet can help lower your calorie intake, reduce carbohydrate cravings, and keep you fuller for longer. Even if you are simply trying to maintain your bodyweight, a dieting-lifestyle with moderate carb intake can make this quest a whole lot easier.

by Freda Coetzee

3 Types Of Must-Eat Vegetables For Weight Loss

Don't eat less, just eat differently. Fresh vegetables are one of the most powerful weight loss tools. The right vegetables can fill you up without making a massive dent in your daily calorie allowance. Not to mention that they are great for your overall well-being. As with many things in life, not all veggies are equal. Be careful to just eat any vegetables. Use these as basic guidelines: Want to lose weight? Download our Free Weight Loss Guide. 1. Non-starchy Vegetables Non-starchy vegetables are the best for weight loss. They are the lowest in calories, but also high in good dietary fibre. Examples of good non-starchy veggies include: Spinach Mushrooms Green beans Carrots Celery Peppers Kale Cucumbers Beets Artichokes Broccoli and Cauliflower Onions Eggplant 2. Starchy Vegetables Although they may contain more calories than non-starchy veggies, they are still a much better option than processed foods and refined sugars. Some good starchy vegetables include: Peas Potatoes Winter squash Sweet potatoes Corn 3. Protein Supplement Vegetables You can supplement your meat or other proteins with veggies. This helps lower your calorie intake even further. Consider legumes like: Split peas Chickpeas Kidney beans Lentils

by Freda Coetzee

Choosing The Right Bread For Weight Loss

Nowadays there are a lot of opinions about what you should and should not eat when trying to lose weight. However, there is one thing that everybody seems to agree about, and that is bread. Most diets recommend that you steer clear of white bread when it comes to weight loss, since it is full of refined carbohydrates. While the ideal would probably be to stay away from bread altogether, we know that it is not always that simple. So the next best thing is to make sure that the bread you eat is as healthy as possible. Whole-grain and low GI breads are the way to go for weight loss. Bread and Satiety According to studies, bread is a great way to make you feel fuller after a meal. The studies tested bread against pasta and rice, and found that these two did not lead to the same level of satiety as bread. Calories in Bread Bread per slice is not necessarily high in calories, as it usually contains between 65 and 80 calories in a slice. However, we usually eat more than one slice of bread in a sitting, and thats where the calories start to add up. Whole-Grain bread vs. White Bread Although white bread and whole-grain bread contains roughly the same amount of calories, whole-grain bread is higher in fiber and protein, which helps you feel fuller and also helps with digestion. Furthermore, fiber calories aren't completely absorbed by the body, which means that it can help along your weight loss efforts. Recommended Servings of Bread There is no set amount of grains that you should eat, as everybody is different. The general idea would be to eat about 140 grams of grains if your daily calorie allowance is 1500 calories, and about 110 grams of grains if your daily calorie allowance is 1200 per day. Low GI for the Win If you are on a diet and still want to eat bread, take the Manna Blood Sugar Support Supplement with each meal to reduce the glycemic index (or the speed at which the glucose from the bread is absorbed into the blood stream). This product can also help to curb food cravings and suppress appetite the natural way without any side effects.

by Freda Coetzee

Difference between Meal Replacement and Protein Shakes

Meal Replacements and Protein Shakes Meal replacements and protein shakes can both support your body composition and athletic performance goals, although they do have significant differences in nutritional profile and benefits. While exact nutritional specifications differ between brands, many products share the same general characteristics, so choosing whether a protein shake or a meal replacement is more appropriate can be somewhat simple. Consult a doctor prior to using any supplements, as they may have unwanted side effects. Calories Meal replacements are intended to be more filling and contain more calories than a protein shake. Although meal replacements are higher in calorie than protein shakes, they tend to be lower in calories than actual meals, which can aid in dieting. Whey protein isolates tend to be the lowest calorie protein shakes, with 101 calories per serving, while others may contain about 120 calories. Meal replacement shakes typically contain between 250 and 400 calories. Protein Content Protein shakes typically provide about 25 g of protein per serving, while the range of protein in meal replacements differs widely. Meal replacements intended for general health may be lower in protein, with 10 g per shake, while those intended for muscle building and dieting may contain up to 40 g. Protein provides muscle-building amino acids, but it may also aid in weight loss; a study from the October 2009 issue of “Nutrition, Metabolism and Cardiovascular Diseases” explains that high-protein diets may help you lose more weight and fat than lower protein meal plans. Carbohydrate Content Protein shakes typically have less than 5 g of carbohydrates, as they are not intended to be full meals. Meal replacement shakes tend to contain carbohydrates to make the nutritional profile more like a real meal. Meal replacements beneficial for dieting will contain dietary fiber, a nutrient that helps in digestion and makes you feel full, helping you consume fewer calories throughout the day. Fat Content Protein shakes are typically low in fat, with 3 g or fewer, while the fat content in meal replacements varies. Meal replacements that are lower in carbohydrates tend to be higher in fat, and may be useful for low-carbohydrate diets. Higher carbohydrate shakes tend to be lower in fat. You may wish to find a meal replacement containing omega-3 fats, as research from the October 2010 edition of the “Journal of the International Society of Sports Nutrition” suggests it may aid in fat loss and muscle gain. Vitamins and Minerals Protein shakes tend not to contain any added vitamins and minerals other than those provided by the protein source. For example, shakes made from whey protein, a dairy product, provide calcium. Although not all meal replacements contain added vitamins and minerals, many do. Manna Low GI Shakes – the Ideal Meal Replacement If you look at the analyses of the Manna Low GI Shake, you will note that it has everything needed to be regarded as an exceptional meal replacement. Take 1 measurement of the Shake with 250ml water or milk (skimmed or full cream) to replace one to two meals per day as part of a healthy weight loss strategy.

by Freda Coetzee

Fattening Foods To Avoid If You Want To Lose Weight

Summer foods which can derail your weight loss effort Ahhh, it’s summer: barbecues, cocktails at the pool, outdoor sports, and lots of fried chicken, ribs, potato salad, ice cream, hot dogs, and beer. The living may be easy, but you need to know about a few shocking calorie traps and better choices at a backyard barbecue or beach boardwalk. There are fattening foods to avoid if you want to lose weight. Fattening foods to avoid: High-Fat Meats on the Barbecue The bad news: barbecue can sabotage your waistline. A 500g T-bone steak can weigh in at 1,540 calories and 124 g fat. An average cheeseburger has 750 calories and 45 grams of fat. What about pork or beef ribs? They come from the fattiest part of the animal. The good news: You can go lean with cuts like tenderloin, skinless chicken breast, and lean ground beef. Take Me Out to the Ball Game Hot dogs and sausages are treats for many of us, but you might save them for cricket games. It’s not just about fat or calories – after all, you can choose low-fat versions. Most hot dogs, bratwurst, and other sausages are very high in sodium. Mayonnaise-Based Salads A small half-cup portion of typical potato salad has 180 calories and 12 grams of fat; the same amount of coleslaw has about 150 calories and 8 grams of fat. To cut calories, try making your salads with light mayonnaise; or mix mayo with low-fat yogurt, light sour cream, or chicken stock. Or why not try a German-style potato salad, using more vinegar than oil? Then toss lots of veggies into any salad to increase the fiber and nutrients. Frozen Concoctions Sweet, fruity alcoholic drinks (the kind often served with an umbrella) may go down easy, but the calories add up in a hurry. A piña colada can range from 245-490 calories, a daiquiri from 300-800 calories, and a Long Island iced tea can set you back 520 calories or more – with much of it from sugar. Instead of high calorie drinks, try wine, a wine spritzer, or a mixed drink with seltzer and a splash of 100% fruit juice. Satisfying Thirst Quenchers Staying hydrated is essential in summer, but those cold drinks can wreak havoc with your waistline. Be careful what you choose – if you’re drinking 350ml containers of sweet tea, sweetened soda, energy drinks, juice drinks, or beer, you’re probably taking in about 150 calories a pop. Smoothies, milkshakes, and cold coffee concoctions can go much higher. Try water or light versions of your favorite thirst quenchers. Refreshing Frozen Treats A cup of soft-serve ice cream can have 380 calories and 22 grams of fat. Make it a chocolate cookie dough milkshake concoction, and the calories soar to 720, with 28 grams of fat! You don’t need to give up frozen treats, just pass on the giant portions or high fat toppings. Look for frozen desserts like sherbet, fudge bars, fruit bars, or other treats under 150 calories per serving or fruit desserts like strawberry shortcake. Salad Toppers Salads can be the perfect summer dinner: light, refreshing bowls of veggies and lean protein. But high-calorie toppers can push a salad from lean to fattening in a hurry. Fried chicken strips, bacon, cheese, creamy dressings, and croutons are among the worst offenders. Instead, top your greens with grilled chicken, strips of lean meat, or eggs, then pile on the veggies and sprinkle with a light dressing. Mindless Munching on Snacks A handful of any snack won’t do much harm, but too much can sabotage your diet. 28gram of potato chips or cheese puffs is roughly 160 calories and 10 grams of fat. Cheese nachos can contain 692 calories and 38 grams fat. And a 10-cup box of movie theater popcorn can have 550 calories and 31 grams fat. Try snacking on fruits, veggies with light dip, or small portions of fat-free popcorn. Finger-Licking Fried Chicken A bucket of fried chicken is an easy way to feed a crowd, but it can wreak havoc on your waistline and arteries. So forgo fried chicken and toss boneless, skinless chicken breasts on the grill, instead. Marinades and spice rubs add flavor to these quick-cooking cuts of poultry. The nutritional differences are striking.Skinless chicken breast (100g): 167 calories, 7 g fatBreaded, fried chicken breast: 360 calories, 21 g fat Recommendation You need to be alert about what you eat if you want to lose weight and live a healthy life. Read through the free Manna Diet e-book and learn what the best foods are for optimal health.

by Freda Coetzee

What’s in your shopping bag?

Nutrition secrets hidden in your daily shopping bags You know you need to eat healthy food, but what is healthy food? More importantly, what is unhealthy food? These days there are so many different products to choose from, each claiming to be better or healthier than the next. So how can you make sure that you’re truly getting what you pay for? It basically comes down to reading (and understanding) your food labels. You need to make sure that you’re choosing food with the right ingredients and the nutritional content that meets your needs. Don’t just go for the one that says “low-fat” or “sugar free” – take the time to make sure that its contents supports its advertising. How to read a nutrition label It might seem simple enough, but companies often try and trick you into thinking their products are healthier than they actually are. Here are 7 tips for reading food labels like a pro… 1. Serving Size Almost all products give the nutritional information per 100g or 100ml, but how does that relate to the actual serving size? – Or to the entire product size, for that matter? Although it makes it easier to compare products based on 100g or 100ml information, always keep in mind how much you’ll actually be consuming. 2. Calories and calories from fat This is the energy content of the product and how much of that energy comes from fat. It’s often shown as kilojoules rather than calories. This is what you’ll need to use in order to decide whether something is truly high- or low-fat. Please note that fat is not always a bad thing. It might be that the fat comes from unsaturated fats, which are very beneficial to you. To determine which fat it is, you’ll need to study the label further… 3. Nutrients Nutrients refer to the amount of fats, carbohydrates, protein, sodium and fiber in the product. Fats – Fats are listed as: Total fats Saturated fats Trans fats Cholesterol Look for products with less than 10g of fat per 100g – ideally with less than 3g from saturated fat and minimal to no trans fats. Some products may also list other types of fats such as healthy omega 3s. Carbohydrates – Total carbohydrates and sugar content: Look for products with less than 10g of sugar per 100g serving if possible, although if the product contains fruit this is likely to be difficult. In this case aim for 20g or less. Protein – This is the total protein content or protein content per 100g/100ml Fibre – For carbohydrate based products such as cereals and bread look for more than 3g of fibre per serving. Sodium – Many processed foods contain a lot of sodium. Try to find products with less than 120mg of sodium per 100g for a healthy level of sodium intake. 4. Vitamins and Minerals Vitamin content like calcium, iron, vitamin A and vitamin C are mandatory on food labels. However, some companies include other vitamins and minerals like niacin, folic acid and/or other B vitamins if a product contains high amounts of these. 5. Percentage of daily requirements Along with the nutrient content, many labels also tell you how much of your daily requirements for these nutrients are found in a serving. Always make sure that you understand this section of the label: you want the good ingredients to be a high percentage of your daily requirement, but the bad ingredients to be a low percentage. 6. Nutrient claims When it comes to labels that say “low fat”, “high fibre” or “sugar free”; the product must meet certain criteria: Claim Fat-free Low fat Less fat Saturated fat free Cholesterol free Reduced calorie Low calorie Lean Light (fat) Light (calories) High-Fibre Sugar free Sodium/salt free Low sodium Requirement Less than 0.5g of fat per serving Less than 3g of fat per serving 25% less fat than a comparable product Less than 0.5g saturated fat and 0.5g trans-fatty acids per serving Less than 2mg of cholesterol, and less than 2g of saturated fat per serving 25% fewer calories per serving than comparable foods Less than 40 calories per serving Less than 10g fat, 4.5g saturated fat and 95mg of cholesterol per 100g 50% less fat than comparable food 1/3 fewer calories than comparable foods 5g or more per serving Less than 0.5g sugar per serving Less than 5mg of sodium per serving Less than 140mg per serving 7. Ingredients All products are required to have a list of ingredients on the label. The label should start with the ingredient that is most abundant in the product and continues down to the ingredient which is least abundant. This is most useful if you are trying to avoid a certain ingredient such as gluten or corn syrup. A Guide to Good Food Labels: Whether you are trying to lose weight or just be more healthy, here is a guide to the labels you want to look out for… Fruits and vegetables All fresh fruit and vegetables are good choices. Choose the “no added salt and sugar” varieties of canned fruit and vegetables. Low GI foods are good for weight loss. Breads and Cereals 3g of fibre or more per serve less than 120g of sodium per serve Less than 10g sugar per 100g (20g if the product contains fruit) Choose multigrain or wholegrain varieties Choose untoasted muesli Drinks Don’t forget that drinks have calories as well. Find out which are the best weight loss drinks. Fats and oils Choose oils and spreads made from olive, canola, peanut, soy, sunflower or safflower. Dairy products (excluding cheese) less than 3g total fat per 100g less than 1.5g saturated fat per 100g Cheese Buy the variety with least fat and sodium per 100g. Meat, chicken, fish, nuts, legumes 10g total fat or less per 100g less than 3g of this of saturated fat less than 120mg sodium per 100g Choose no added salt varieties of tinned products Choose unsalted nuts Snacks and treat foods less than 145 calories per serving Compare products and choose those with the least saturated fats and sodium.