Health Recipe Book.pdf

Striving for a Healthier lifestyle

WHAT IS HEALTH CELLS?

ealth Cells is the groundbreaking lifestyle program that says,

“We’re better together”.

and with support. Health cells brings you support from other

people, from experts, and supports you with the right

information.

ecause “We’re better together”. We work better as groups,

Talks, where you can interact with an expert in the field of

stress, motivation or food and eating. Or come to one of our

cooking demonstrations and learn a new delicious recipe.

ealth Cells brings the experts to you. Come to our Health

support you with the information that puts you in control of your

lifestyle. Our Health Videos are inspiring and fun. Our CD’s

are something for you to take home.

ealth cells is multimedia as well. Our weekly Health e-mails

oin us by sending and e-mail to healthcells@bankmed.co.za

. Or

Introduction

As the Health Chefs we have had the wonderful privilege of coming up with

scrumptious yet oh-so-good-for-you meals, drinks and snacks over the past two

years. The response to our healthy recipes has been overwhelmingly encouraging and

after much demand we just had to take all the Health Chef’s approved recipes and

package them into this delightful booklet – just for YOU!

But before you launch into cooking up a frenzy, here are some more handy tips and

hints to help you get onto and to stay fixed on a lifetime journey of health and

vitality!

The good news is that balanced eating doesn’t have to be the stereotypically bland

steamed fish with no sauce, boiled vegetables and loads of water. In fact, if that is

the way you are eating now, then you are not setting yourself up for success. More

good news is that healthy eating doesn’t have take hours of your time in the kitchen –

which all of us busy individuals do not have. Discover how healthy and balanced

eating can be DELICIOUS, EASY AND FUN! Remember, “ There is no such thing

as ‘good’ and ‘bad’ foods only good and bad diets!” Use the next few pages to help

you understand what food is all about, what the latest nutrition trends are and some

really practical tips. Then indulge yourself in the recipes that follow and after you’ve

had seconds please take the time to let us know what you think! Let us know what

goes right, what goes wrong, your favorite recipes, any amendments or

improvements that your Health cells team can do better next time around.

Bon Apetit!

Celynn Erasmus RD(SA) Christine Stent Pinha RD(SA)

Health Chef

Handy Tips & Hints To Help You Eat On The

Run:

• Get equipped:

Along with your brief case, laptop and/or handbag you need to have a cooler bag for

meals & snacks.

Always have a filled water bottle with you.

TIP: Freeze your cooler bag overnight for hot summer days.

• Bulk Up:

Save time and money by buying and preparing food in bulk. Too much precious time

is wasted by always running to the local shopping center to buy items. Having a well

stocked pantry makes so much easier to grab and run! Arrange someone to do your

shopping if necessary!

TIP: Prepare bulk salads using barley, rice, pasta, chickpeas, beans.

These keep easily for up to three days in the fridge.

When you do prepare food, like over weekends, make extra and freeze it for use

during your busy week.

Buy nuts/seeds & dried fruit in bulk and spend time while in front of the TV packing

handfuls into small packets (e.g. small bank bags).

• Emergency packs:

At the start of each week, take a container to work with ‘basics’ (tomato, cucumber,

green pepper, tub of low fat cheese, cheese wedges, tinned tuna, provitas/ryvitas, cup

of soups, breakfast bars, fruit, yogurts) this becomes your emergency lunch for days

when you forget or simply do not have time to make lunch!

• Keep ‘drawer’ food:

Keep non-perishable food items at work ‘drawer food’ or in your car, your

cubbyhole, your suitcase, and your gym bag. (e.g. dried fruit, biltong, health bars,

nuts, seeds, etc…)

Health Chef’s approved eating

Four easy steps to balancing your meals. At each meal include the following:

1. Slow release carbohydrates

2. Lean protein

3. Good healthy essential fats

4. Lots of veggies, fruit & salads

The fuel of choice: Carbohydrates!

Step 1 of putting together your healthy meals : Slow release carbohydrates

All three macronutrients i.e. carbohydrate, protein and fat play an important role in

the human body as well as for peak physical performance. Carbohydrates are

important as they provide not only vital nutrients such as the B vitamins, but they are

filling and provide fiber.

Carbohydrates form a very large food group

with many different food types. All the

following are comprised mainly of

carbohydrate: breads, cereals, pasta, rice,

potatoes, sweets, chocolates, cool drinks,

vegetables, fruits etc…

People mistakenly leave these foods out as they

believe them to be ‘fattening’ when the truth is

quite the opposite – choosing the correct carbohydrate can actually assist with weight

loss and keep you energetic! All carbohydrates are digested and produce blood

glucose (blood sugar) which in turns fuels us and gives us energy.

Balancing blood glucose levels is an effective strategy for weight loss and improved

vitality!

Why stabilize blood-glucose levels?

Low blood-glucose levels:

This leads to hunger, food cravings, weakness, shakiness, fatigue and irritability. If

they reach a dangerously low level, you may collapse and fall into a coma.

High blood-glucose levels:

A continuous high blood-glucose level is hazardous as it promotes blood vessel

damage that leads to the following complications: blindness, kidney damage, heart

disease, poorly healing sores. It also results in difficulty in losing weight and

promotes a condition called insulin resistance. This directly increases your risk of

developing chronic diseases of lifestyle such as diabetes and heart disease.

Fluctuating blood-glucose levels:

Having blood glucose highs and lows (which so many of us do from poor eating

habits) results in mood swings, fatigue, poor concentration and reduced mental

abilities.

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