Slow release foods

Slow release foods means Low Glycaemic Index. Introduce slow release foods in your diet for better results.

These foods are digested and absorbed more slowly and allow glucose to be released slowly and steadily into the  bloodstream. The demand on insulin production is therefore less resulting in the following health benefits:
° Sustained energy
° Enhanced health & well being also improved immunity
° Less demand on insulin therefore great for those with diabetes
° Feelings of satiety – fuller for longer
° Promotes fat loss
° Less cravings (Easier to turn down that afternoon chocolate!)
° Better mental performance

A few examples of slow release foods:
Sweet potato, Durum Pasta (Cooked aldente), Oat bran & Certain Oats, Kellogg’s hi fiber bran Pearled Barley, Mealies, Soya, All legumes– dried & canned, (peas, baked beans, lentils, pea Dahl…), Seed loaf bread, Pro-vita

Fast release carbohydrates

Fast release carbohydrates have High Glycaemic Index. Fast release carbohydrates are not good for health cause of the quick impression of hunger. These foods are digested and absorbed quickly. This produces a rapid rise in blood glucose levels. This promotes the over production of insulin (a storage hormone). Consistently high insulin levels (hyperinsulineamia) are implicated in many of the diseases of lifestyle – high blood pressure, heart disease, obesity, high cholesterol, adult onset diabetes, high triglycerides.

  • Energy slumps or ‘lows’
  • High insulin levels
  • Lowered satiety – hungry faster
  • Poor mental performance
  • Cravings for sweet or starchy foods
  • NOTE: Fast release carbohydrates are ideal for athletes or in small amounts for any one experiencing hypoglycaemia.

A few examples of fast release carbohydrates to avoid:
Refined cereals (Cornflakes, Rice crispies ect…), Sweets, Commercial Honey, White & brown bread, Mealiemeal, 2- Minute noodles,  Rice cakes, Snack bread, instant oats, Pastries, Muffins, Cakes, Biscuits

Slow Release Carbohydrates

Step 1 of putting together your healthy meals : Slow release carbohydrates. The fuel of choice: Carbohydrates!

All three macro nutrients 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 slow release  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.

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

Tips and Hints Eat On The Run

Handy Tips and Hints To Help You Eat On The Run we give you to help maintain your silhouette. Tips and hints Eat On the run are easy to follow and you will look great and lose weight:
• 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…)

Minerals Source and Function

Did you as yourself about minerals source and function? Here is a detailed article about each of minerals source and function that i hope will answer to your questions and helps you learn more about healthy living.

Aluminium is low and variable in foods. Possibly essential, evidence not conclusive. Deficiency unknown. Leavening agent: as sodium aluminum sulfate (Na2SO4  Al2(SO4)3). Texture modifier.

Bromine – source Brominated flour. Not known to be essential to humans. Dough improver: KBrO3 improves baking quality of wheat flour.

Calcium – source dairy products, green leafy vegetables, tofu, fish bones.  Essential nutrient: deficiency leads to osteoporosis in later life. Texture modifier: forms gels with negatively charged macromolecules such as alginates, low-methoxyl pectins, soy proteins, caseins, etc. Firms canned vegetables when added to canning brine.

Copper – source Organ meats, seafood, nuts, seeds. Essential nutrient: deficiency rare. Catalyst: lipid peroxidation, ascorbic acid oxidation, non-enzymatic oxidative browning. Colour modifier: may cause black discoloration in canned, cured meats. Enzyme cofactor: polyphenoloxidase. Texture stabiliser: stabilises egg-white foams.

Iodine – source Iodised salt, seafood, plants and meat from animals grown in areas where soil iodine is not depleted. Essential nutrient: deficiency produces goitre and cretinism. Dough improver: KIO3 improves baking quality of wheat flour.

Iron – source cereals, legumes, meat, contamination from iron utensils and soil, enriched foods. Essential nutrient: deficiency leads to anaemia, impaired immune response, reduced productivity, impaired cognitive development in children. Excessive iron stores may increase risk of cancer and heart disease. Catalyst: Fe2+ and Fe3+ catalyse lipid
peroxidation in foods. Colour modifier. Colour of fresh meat depends on valence of Fe in myoglobin and hemoglobin: Fe2+ is red, Fe3+ is brown. Forms green, blue or black complexes with polyphenolic compounds. Reacts with S2 to form black FeS in canned foods. Enzyme cofactor: lipoxygenase, cytochromes, ribonucleotide reductase, etc.

Magnesium – source Whole grains, nuts, legumes, green leafy vegetables. Essential nutrient: deficiency rare. Colour modifier: removal of Mg from chlorophyll changes colour from green to olive-brown.

Manganese – source Whole grains, fruits, vegetables. Essential nutrient: deficiency extremely rare. Enzyme cofactor: pyruvate carboxylase, superoxide dismutase.

Nickel – source Plant foods. Essential nutrient: deficiency in humans unknown. Catalyst: hydrogenation of vegetable oils – finely divided, elemental Ni is the most widely used catalyst for this process.

Phosphates – Ubiquitous. Essential nutrient: deficiency rare due to presence in virtually all foods. Acidulent: H3PO4 in soft drinks. Leavening acid: Ca(HPO4)2 is a fast-acting leavening acid. Moisture retention in meats: sodium tripolyphosphate improves moisture retention in cured meats. Emulsification aid: phosphates are used to aid emulsification in comminuted meats and in processed cheeses.

Potassium – source Fruits, vegetables, meats. Essential nutrient: deficiency rare. Salt substitute: KCl may be used as a salt substitute. May cause bitter flavour. Leavening agent: potassium acid tartrate.

Selenium – source Seafood, organ meats, cereals (depending on levels in soil). Essential nutrient: Keshan disease (endemic cardiomyopathy in China) was associated with selenium deficiency. Low selenium status may be associated with increased risk for cancer and heart disease. Enzyme cofactor: glutathione peroxidase.

Sodium – source Food additives, milk, low in most raw foods. Essential nutrient: deficiency is rare; excessive intakes may lead to hypertension. Flavour modifier: NaCl elicits the classic salty taste in foods. Preservative: NaCl may be used to lower water activity in foods. Leavening agents: many leavening agents are sodium salts, e.g. sodium bicarbonate,
sodium aluminium sulphate, sodium acid pyrophosphate.

Sulphur – Widely distributed. Essential nutrient: a constituent of the essential amino acids methionine and cystine. Sulphur amino acids may be limiting in some diets. Browning inhibitor: sulphur dioxide and sulphites inhibit both enzymatic and non-enzymatic browning. Widely used in dried fruits. Anti-microbial: prevents, controls microbial
growth. Widely used in wine making.
Zinc – source Meats, cereals Essential nutrient: deficiency produces loss of appetite, growth retardation, skin changes. Marginal deficiency exists in US and Europe but extent is unknown. Pronounced deficiency was documented in
populations in the Middle East. ZnO is used in the lining of cans for protein rich foods to lessen formation of black FeS during heating. Zn can be added to green beans to help stabilise the colour during canning.


A trace element, chromium is essential in producing a substance called glucose tolerance factor (GTF) which is  important in the utilization of insulin, a hormone that stabilizes blood sugar levels. The mineral is also involved in the synthesis of fatty acids and cholesterol. Eating refined sugar can cause depletion of body chromium as sugar lacks sufficient amounts of the mineral for its own digestion. The chromium content of refined sugar is 0.02 parts per million (ppm) whereas the  by-product, molasses, has 0.2 ppm; sugar cane juice has approximately 0.1 ppm.


Copper assists in the formation of hemoglobin and red blood cells by facilitating the absorption of iron and may protect  against atherosclerosis. Iron metabolism depends on copper. Zinc and copper have similar elemental  properties and have a balancing effect on each other. Both are related to the functioning of the nervous system and  compete in the intestinal tract for absorption.

Excess zinc supplementation affects the absorption of copper. Too much vitamin C can impair its metabolism. Copper is a component of superoxide dismutase (SOD), an antioxidant enzyme; and it is necessary for the production of ATP, adenosine triphosphate, the body’s energy source. Synthesis of collagen, certain hormones, and enzymes depend on copper.

High levels of copper may aggravate PMS and it can be increased by the use of birth control pills. Excess copper can  cause mental and emotional problems and may be prominent in schizophrenia. Anemia not helped by iron may be an
indication of elevated copper levels. Serum copper, elevated by estrogens, rises progressively during pregnancy and  takes several months to return to normal after delivery, during which time the mineral could be a factor in the  depression and psychosis women often experience right after giving birth. Excess copper may be getting into
the diet from contaminated food and water and copper pipes through which drinking water flows.


Iodine aids in the development and functioning of the thyroid gland and is an integral part of thyroxine, a principal hormone produced by the thyroid gland.

Thyroid hormones are important for normal cellular metabolism. Sea plants and animals absorb iodine from seawater and are good sources of the mineral.


At the center of a hemoglobin molecule is iron and when combined with oxygen, it gives arterial blood its bright red  color. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic  life functions. Iron is also necessary for the formation of myoglobin, found only in muscle tissue, which supplies oxygen to the muscle cells.

Significant amounts of iron can be lost during menstruation and needs are higher for pregnant women. Protein and  vitamin C aid in the absorption of iron by chelating or attaching onto the iron ion and carrying it across the intestinal  walls.
Excess iron can accumulate in the body to toxic levels. Take iron supplements only on the advice of a physician.


Manganese plays a role in activating numerous enzymes and in skeletal development involving connective tissue which provides the framework for bone and its growth. Along with zinc, the mineral lowers serum copper levels and balances histamine levels, a substance that is released during allergic reaction. Manganese stimulates activity of the antioxidant  enzyme SOD, or superoxide dismutase, and helps maintain glucose levels.

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