Tag Archives: nutrition

How to avoid excessive calories over the holiday season

Healthy holiday meals

With the holiday season quickly approaching, we all know that most of us will be letting our guard down and increasing our consumption of food and drink. According to the Calorie Control Council in the USA, the average American consumes as much as 4500 calories on their Thanksgiving holiday. This is equivalent to about seven Burger King Whopper burgers.

Even for those of us who exercise on a regular basis and follow a healthy fitness and nutrition regimen, this kind of overeating might seem harmless. However, when you factor in all the leftovers, alcohol consumption and other holidays ahead, that waistline might increase quicker than you think.

For those us that have practically have no fitness regime or do the minimum amount, here are a few tips to help maintain that waistline and avoid the tight-pants syndrome.

Make sure you get enough sleep – This might seem a little weird but make sure you get between seven and eight hours sleep per night. Studies have shown that sleep helps to maintain our hormone levels and control our hunger and fullness. Deprived sleep increases the chance of overeating, increased craving for carb-rich food, and late night snacks.

Never arrive at a meal hungry – If you have been invited out for Christmas dinner, make sure that you do not arrive on an empty stomach. It is best to have a light meal earlier in the day and include protein and healthy fat to avoid that hunger feeling and avoid overindulging. IF by chance you do arrive on an empty stomach, head straight to the veggie platter and salad bar to curb that hungry feeling. Avoid dressing and dips, or limit the quantities.

Keep those vegetables simple – If you are cooking a meal, try avoid using those candied or butter-laden vegetables. Rather prepare roasted cauliflower, carrots, Brussels sprouts, steamed broccoli and green beans without all the butter and excessive oils.

Watch your alcohol and liquid calories – Avoid all those sugary beverages and excessive alcohol consumption. Not only will this reduce your calorie count but also avoid drinking and driving. Sugary drinks and alcohol does not help to avoid that hungry feeling but may actually exacerbate hunger. Most of the time that hungry feeling is your body telling you that you need to drink water. It is recommended to drink about eight glasses of water a day.

You are not feeding an army – If you are the host, remember that you will not be judged on the success of your meal by the amount of leftovers. Make single meal dishes and give them to your guests to the home. Not only will this help you but it will also help your guests and void them having to cook a meal the next day.

Reduce your plate size and follow the 50/25/25 rule – The biggest culprit of weight gain over the holiday season is due to the huge portions we eat and excessive alcohol consumption. However, even if you do increase your food quantity and portions, you can still choose smarter to reduce calories. It is recommended to divide your plate in half, dedication 50% to fruits and vegetables, 25% for protein, and the remaining 25% for grains. This way you can cut back on the bigger culprits to holiday weight gain.

Focus on the social gathering – It is a given that meals are a large part of the holiday season, but enjoying the time with family and friends can be nice distraction from overeating. Avoid temptations and keep a safe distance from those chips and dips.

Avoid the holiday stress and emotions – Holiday and family gathering can be very stressful for some and overeating can be an easy way out. Avoid spending time with those stress induced people. Perhaps offer to help the host to prepare food or the table. Family reunions can be fertile ground for uncomfortable topic, so be prepared with conversation points, preferably with some added humor to change the subject. Not only will this help you but other around you.

Exercise, exercise, exercise – For those of us that follow a minimum fitness program, it is a good idea to plan on making one of your new year resolutions to start some sort of fitness program and eating plan. If possible, instead of driving to your host for a meal, rather take a walk.


South Africa to host One Young World 2013


Following several months of toil Johannesburg has bagged the global One Young World Youth Summit in 2013..

The city was shortlisted as a contender for the role of host along with Pittsburgh in the US, but both locations came up trumps. Pittsburgh is going to host the 2012 conference and Johannesburg is going to take the reins in 2013.

“We’re thrilled, delighted and ecstatic,” expressed the CEO of the Johannesburg Tourism Company (JTC), Lindiwe Kwele, who attended the final event of the 2011 summit in Zurich when the announcement was made.

The JTC was responsible for presenting Johannesburg’s bid. “JTC’s conference and events bureau team has devoted a great deal of effort bidding for One Young World, and we are extremely excited to be bringing this high profile event to Joburg in two years’ time,” said Kwele.



Young leaders getting together

One Young World is a platform for today’s young leaders, with the main objective of connecting the smartest young thinkers with those in power, as a consequence making certain that their concerns and opinions are given serious attention.

Global leaders in a variety of fields, including Archbishop Emeritus Desmond Tutu, musician Bob Geldof and former UN secretary-general Kofi Annan support the summit and act as counsellors to delegates. Tutu was a speaker at this year’s event, as was British chef Jamie Oliver.



The inaugral summit was held in London in 2010, when 823 delegates from 112 countries joined together to debate the concerns facing young people of today. Zurich hosted this year’s conference from 1 to 4 September, with approximately 1 200 delegates from 170 countries.

“Clinching the event for Johannesburg and Africa is extremely significant on so many levels,” Kwele said.

“Africa is considered the continent containing the most significant proportion of youth (20%) – as a demographic component of the population – and it would be significant to host this event on a continent which numerous young adults call home and that provides so many opportunities and challenges.”



Addressing contemprary issues

At the first conference six resolutions were tabled as the most pressing contemporary issues. These were, and remain:

  •  Political leaders to make clear their stances on humanitarian issues;
  •  Global business to define and act on their role in the fight against poverty;
  •  Leaders and followers of all faiths to commit to delivering peace among all nations, races and creeds;
  •  Media to use its influence to help protect truth and personal freedom;
  •  Governments to take more legislative action to guarantee that carbon emissions reduction targets are agreed on and met by 2020; and
  •  Businesses, governments and civil society to work together to prioritise health care and nutrition.

“What One Young World really is, is a remarkable network of remarkable shared accountability, a scarce and completely unique platform to interact with the world’s youth about what matters now, and what will matter the most, tomorrow,” said Catherine Peter, the Africa director of One Young World.



The chance to host the summit in Johannesburg would present the platform to share ideas on the value of developing young adults into future leaders, learning from both developing and developed countries, Kwele said.

On the announcement of the winners, One Young World co-founder David Jones, an advertising guru, said: “We received amazing bids from superb cities and Johannesburg is a true global icon, a city that has shown it can handle world events with style and exuberance.

“We are thrilled that the city will be our host for the One Young World summit 2013.”

For more information – click here


Source: mediaclubsouthafrica.com


South Africa greening project surpasses intended target

Government has with success carried out its nationwide greening project and they have during the past three years accomplished and additionally surpassed its million-trees-a year intended target and goals.

The objective was initially intended to be achieved jointly by municipalities, the private sector, non-government organisations along with other civil bodies with the government offering a co-coordinating and leadership function.

In the 2007/8 time period, 1 700 000 trees were planted, during the 2008/9 period, 1 300 000 trees were planted and in the 2009/10 period, 1 277 805 trees ended up being planted.

Agriculture, Forestry and Fisheries Minister Tina Joemat-Pettersson

Agriculture, Forestry and Fisheries Minister Tina Joemat-Pettersson unveiled this in a written reply to a question asked by the Congress of the People (Cope) in the National Assembly.

She stated that ever since its creation, the programme had been successful in planting in excess of four million trees, 40 percent of which being fruit trees and this had for the most part been carried out within the poorer areas of the country.

The minister thanked important and vital relationships forged with companies which include Total SA, the SABC, Food and Trees Africa, Lovelife, Proudly South Africa, amongst others.


During the past three years, the programme had established legacy recreational parks namely Batlharos, Sarafina, Phahameng location and Orange Farm in the Gasegonyana, Tlokwe, Mangaung and Johannesburg municipal areas respectively.

“Trees on the whole are crucial for the well-being of, in particular, rural people. Fruit and leaves supply nutrients and are also made use of every single day in households.

“They in addition provide vitamins and quite often proteins which are not always present in other crops. Eating habits within these regions tend to be dominated by cereal crops that happen to be primarily abundant with starch. Consequently fruits are essential to maintain a well-balanced and wholesome eating plan.

“Fruit trees are actually multi purpose, they help clean the air, eliminate a lot of heat, supply nutrition, and additionally help and support good mental health and well-being.

“For these types of added benefits to take place, fruit trees are required to be selected and planted strategically, carefully guided by means of meticulous planning and management. Simultaneously, the continuing survival of these trees will depend on help and support coming from local government structures, engaged local residents along with the capability to suppress attack by pests and diseases,” the minister explained.

Source: BuaNews, sprig.co.za, afrika.lufthansa.com, eskom.co.za,


Child Care Workers

Significant Points

* About 33 percent of child care workers are self-employed, most of whom provided child care in their homes.
* Training requirements range from a high school diploma to a college degree, although some jobs require less than a high school diploma.
* Many workers leave these jobs every year, creating good job opportunities.

Nature of the Work

Child care workers nurture, teach, and care for children who have not yet entered kindergarten. They also supervise older children before and after school. These workers play an important role in children’s development by caring for them when their parents are at work or are away for other reasons or when the parents place their children in care to help them socialize with children their age. In addition to attending to children’s health, safety, and nutrition, child care workers organize activities and implement curricula that stimulate children’s physical, emotional, intellectual, and social growth. They help children explore individual interests, develop talents and independence, build self-esteem, learn how to get along with others, and prepare for more formal schooling.

Child care workers generally are classified into three different groups based on where they work: private household workers, who care for children at the children’s homes; family child care providers, who care for children in the providers’ homes; and child care workers who work at child care centers, which include Head Start, Early Head Start, full-day and part-day preschool, and other early childhood programs.

Private household workers who are employed on an hourly basis usually are called babysitters. These child care workers bathe, dress, and feed children; supervise their play; wash their clothes; and clean their rooms. Babysitters also may put children to bed and wake them, read to them, involve them in educational games, take them for doctors’ visits, and discipline them. Those who are in charge of infants prepare bottles and change diapers. Babysitters may work for many different families. Workers who are employed by one family are often called nannies. They generally take care of children from birth to age 12, tending to the child’s early education, nutrition, health, and other needs. They also may perform the duties of a housekeeper, including cleaning and doing the laundry.

Family child care providers often work alone with a small group of children, although some work in larger settings they work in groups or teams. Child care centers generally have more than one adult per group of children; in groups of children aged 3 to 5 years, a child care worker may assist a more experienced preschool teacher.

Most child care workers perform a combination of basic care and teaching duties, but the majority of their time is spent on caregiving activities. However, there is an increasing focus on preparing children aged 3 to 5 years for school. Workers whose primary responsibility is teaching are classified as preschool teachers. However, many basic care activities also are opportunities for children to learn. For example, a worker who shows a child how to tie a shoelace teaches the child while providing for that child’s basic needs.

Child care workers spend most of their day working with children. However, they do maintain contact with parents or guardians through informal meetings or scheduled conferences to discuss each child’s progress and needs. Many child care workers keep records of each child’s progress and suggest ways in which parents can stimulate their child’s learning and development at home. Some child care centers and before- and afterschool programs actively recruit parent volunteers to work with the children and participate in administrative decisions and program planning.

Young children learn mainly through playing, solving problems, questioning, and experimenting. Child care workers recognize that fact and capitalize on children’s play and other experiences to further their language development (through storytelling and acting games), improve their social skills (by having them work together to build a neighborhood in a sandbox), and introduce scientific and mathematical concepts (by balancing and counting blocks when building a bridge or mixing colors when painting). Often, a less structured approach, including small-group lessons; one-on-one instruction; and creative activities such as art, dance, and music, is used to teach young children. Child care workers play a vital role in preparing children to build the skills they will need in school.

Child care workers in child care centers, schools, or family child care homes greet young children as they arrive, help them with their jackets, and select an activity of interest. When caring for infants, they feed and change them. To ensure a well-balanced program, child care workers prepare daily and long-term schedules of activities. Each day’s activities balance individual and group play, as well as quiet time and time for physical activity. Children are given some freedom to participate in activities they are interested in. As children age, child care workers may provide more guided learning opportunities, particularly in the areas of math and reading.

Concern over school-aged children being home alone before and after school has spurred many parents to seek alternative ways for their children to spend their time constructively. The purpose of before- and after-school programs is to watch over school-aged children during the gap between school hours and the end of their parents’ daily work hours. These programs also may operate during the summer and on weekends. Workers in before- and after-school programs may help students with their homework or engage them in extracurricular activities, including field trips, sports, learning about computers, painting, photography, and other subjects. Some child care workers are responsible for taking children to school in the morning and picking them up from school in the afternoon. Before- and after-school programs may be operated by public school systems, local community centers, or other private organizations.

Helping to keep children healthy is another important part of the job. Child care workers serve nutritious meals and snacks and teach good eating habits and personal hygiene. They ensure that children have proper rest periods. They identify children who may not feel well, and they may help parents locate programs that will provide basic health services. Child care workers also watch for children who show signs of emotional or developmental problems. Upon identifying such a child, they discuss the child’s situation with their supervisor and the child’s parents. Early identification of children with special needs—such as those with behavioral, emotional, physical, or learning disabilities—is important in improving their future learning ability. Special education teachers often work with preschool children to provide the individual attention they need.

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Source: bls.gov, smh.com.au, nj.com, nydailynews.com, projectchild.org, thestar.com, abcnews.go.com


Cooking Classes for Domestics

For 7 years Janis has been training domestics and nannies from basic to advanced cooking skills in a home environment to make everyone feel comfortable and encourage confidence. Janis produces efficient cooks to change your lifestyle!  the recipes are healthy family friendly meals for everyone to enjoy – and no more thinking about what to make for dinner because it will be made before you get home from work.

• The course is hands on and teaches basic cooking skills with a broad selection of recipes to ensure that the learner’s skills cover a variety of food preparation styles.
• includes hygiene in the kitchen and table settings – NEW NUTRITION AND FOOD TRIANGLE!
• All new recipes: Spanish meatballs, chicken stir-fry, roast lamb, fast roast fish, chicken korma, chicken with rice lemon and garlic, biscotti, crème caramel, Kahlua Malva pudding, lentil and couscous soup, chunky bean soup, and lots more delicious, nutritious, healthy family friendly recipes
• from R1100 inclusive of ingredients, recipe folder, and certificate (for 4 weeks)
guaranteed to teach or you can send them back for free!
• Lessons are in Mouille Point from 9.10am – 12.30pm

Next domestic basic courses on the 9 November.  2011 dates available on line.

For kids school holidays and extra mural times, private lessons and catering please see www.nicetouch.co.za for more information.

Recommended by www.supernannies.co.za

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