Better Call Saf (Registered Dietitian)

WHAT IS IT ? Simple and tasty, Originally from Western Africa. It is similar to sourdough dumplings and could be served with soup, stew or grilled fish. The only thing to consider is the preparation that requires few days for the fermentation process HOW TO MAKE IT: You can find lot of recipes and videos online if you want something more elaborate. This is a simplified version: Ingredients: - 2 cups of cornmeal  - 1 table spoon of corn starch  - dry corn husks  put the cornmeal and starch in a bowl  add warm water (same amount like the cornmeal so 2 cups in this case) stir for a smooth dough cover the bowl and leave it for 2 days in a warm place (fermentation) Now that the dough is ready, scrap any mould formed  Separately in a container Boil 2 cups of water and add salt inland after that  put half of the dough in the water and mix it for 10 min (medium heat) after 10 min. remove it from heat but continue to mix/stir ...

One of the first snack alternative I usually discuss with patients is this one: The low sugar Jelly WHY? Suitable for vegetarian ,  which means is suitable for lot of different dietary choices that could be due to religion or ethic reasons, but I would recommend to always double check the label to confirm this. Flexible to mix with other products like yogurt or even ice cream , to still have something that you like but with a considerable reduced amount of sugars and calories Easy to transport as a snack when you are out to avoid a high in calories snacks from the shop  Doesn't require any preparation at all WHICH ONE TO CHOOSE: There are different brands let's see the differences: Hartley's 10 cal jelly: Calories: between 5 and 10 calories depending on the flavour Sugar: 0.1 gr Fat:  0.1 gr Protein: 0.1 gr Flavours:  - Lime - Mango - Orange - Blueberry - Cranberry - Raspberry - Strawberry -...

Fructose could be found in a variety of products in an elevated amount as a syrup or simple sugar for example WHY COULD BE UNHEALTHY? Keeping in my mind that the dose is making the difference, we are not talking about fruits and veggies which the amount could be included in a healthy diet. A high amount of this can increase extra fat disposition and insulin resistance. Another important note is the level of satiety which is low, it basically means that you need more of these kind of product to fill full and satisfied which also means a bigger portion/calories FOOD HIGH IN FRUCTOSE: LOW FAT YOGURT   (always check the label because some brands are claiming a low fat product without mentioning a higher amount of sugars/fructose) DRESSING ( like Ketchup and Mayonneise ) FLAVOURED OR SWEETENED MILK CANNED FRUIT FIZZY DRINKS  JUICE As you can notice once again reading label is important to be aware about the content and the ...

Prevention it's always better than any future treatment Working in the NHS Diabetes prevention programme   made me realise how important it is to always look in a long term perspective to avoid any further complications Doesn't matter if you are feeling young and invincible right now or have you just been diagnosed with Diabetes (even borderline) The point is that an "investment" made on yourself to get healthier will be paid off with many interests in the future and the only person to benefit from this is yourself  You might have heard already about: Diabetes type 1: It happens when the body can't produce enough insulin  Diabetes type 2 : The body develops insulin resistence or is not produced enough  But maybe you didn't hear about: Diabetes type 3 : An insulin resistance that could trigger Alzheimer's disease , because of the complications from the chemical imbalances (to not be confused with type 3c) PRACTICAL ADVICE: ...

In the first part we discussed about Speed and Perception while you are eating Here is the link in case you want to have a look: https://bettercallsaf.blogspot.com/2020/03/how-do-you-eat-your-meal-part-1-speed.html Now in this second part we will discuss about other two main points included in the MINDFULNESS : - PLACE:  It does matter, just take a moment to think about a meal consumed at home and the same exact meal and portion consumed at work, the perception we have is different and also how much was satisfying and filling could be perceived differently. So try to plan ahead where you can have your meal in peace without getting distracted and being able to focus and enjoy more your food Now even at home the place could make the difference, sitting on a table with a right posture it does help to be more mindful, applying a simple rule: When you eat JUST eat. Sounds too simple but getting distracted by something in some other places, like the TV in anoth...

We discussed about this application in a previous post, almost a year ago (link at the bottom) But it might be something new if you started to follow this page just recently To summarise:  It's a totally free app that gives you reward for walking! (with no other implications) I wanted to make this post because there are some update and improvements and this could be a very good reason to increase your steps and activity everyday. Main improvements: - It counts ALL the steps, included the one indoor, so no excuses if you can't leave home, as far you are keeping your phone in your pocket or using a connected smart watch, it will count every single step. - More rewards , as discussed previously sometimes is not easy to keep the motivation, especially in the long run, but as simple as it sounds, getting rewards for your efforts and having targets (like your daily amount of steps to reach) it really can make the difference in the long term. - It is now a " po...

These are challenging times to make dietetic changes, because of the Covid-19 outbreak people started to panic buying , leaving the shelves empties so some patients shared their feelings with me on how hard is now to find the product they are looking for and to make a healthy choice when actually there are no choices left on the shelves of the groceries. So let's find some practical solution in this kind of situation, and I really hope that this post will be used just for this time during the Coronavirus outbreak and will not be necessary again in the future, because the situation as we can all agree is not the best. FIRST SOLUTION: Convenient store/ ethnic shops Majority of people prefer to do their groceries in traditional supermarkets chains because they can find more products and branded products too, but that's why during this time the convenient store or the ethnic shop could be still full of products because is not the first choice when we think on where to do...

First of all there is not a cure or a sure prevention for the virus yet, so all of these is to help to boost your immune system and prevent malnutrition which might be helpful in lot of circumstances, this one included But we need to be careful on all the misinformation and myths circulating on the internet , on desperate time like this, we still need to check the sources before believing in what we find online because anyone can give an opinion and some of them could be misleading Here some myths and fake news I have found that are NOT true and  is just made to clickbait: Some of the most dangerous are: drinking bleach or snorting cocaine can cure the virus, which is absolutely FALSE Vitamin C unfortunately will not prevent to catch the virus Oregano oil is not a cure against the virus Lot of video showing food to avoid in order to not catch the virus are made without any scientifically proof, so not trustworthy at all Always check for reliable sources/articles. ...

Sounds like a silly question but is not With my personal experience talking with colleagues and psychologist in my team I found that The psychological side while making long term lifestyle changes is always underrated Is not only about calories and numbers. We need to consider how these calories are introduced. These tips might help to be more mindful and self aware in  this journey which is never meant to be a temporary extreme diet, instead has to be a doable/keepable change aiming for a long term success. SPEED: How quickly do you eat? Think about your different meals and snacks during the day and simply try to: - slow down - enjoy more the food - chew longer and taste more the food you are having  These small things will actually make a difference at the end of the day: - You will notice how you don't need to always finish everything on the plate. - Keep always your health as first reason for anything, wasting food is nev...

Before listing the benefits let's say that Green Tea CAN help  but only if included as a part of a healthy lifestyle so it won't be a remedy to balance all the unhealthy choices. Can help to loose weight ? Studies shown that just ADDING green tea  to your daily routine might not help with significant weight loss.   But switching this drink without added sugars instead of fizzy drinks or any other sugary drink is going mathematically to reduce  your caloric intake and that is a fact especially in the long term journey. Again following this reasoning the switch will help to reduce and control better the sugar levels in your blood, consider that if you are already avoiding sugary/fizzy drinks the benefit could be minimal because of healthier choices already in place. For instance: Switching From a daily consumption of soda could save as 50000 calories as average per year! Caffein content: Depending on the brand. But usually the caffeine ...

WHAT IS IT ? Fermented raw cabbage with a unique sour flavour   The name is German where is very famous  but originally comes from Asia  similar to Kimchi (Korea) or Brovada (North Italy) BENEFITS: Fermentation makes more available the minerals and vitamins, especially Vitamin C and K  The unpasteurised version keeps the alive probiotics lactobacilli and fibres which help to promote a healthy bowel  The enzymes contained help to breakdown food easily and make it more digestible  NUTRITIONAL VALUE per 100 gr: - Kcal 19 - Carbs  4.3 gr which  2.9 gr are Fibers 1.8 gr are Sugars - Fat 0.1 gr - Protein 0.9 gr -  Vitamins:  C and K (relevant amounts) and B6 (small amounts) - Minerals: Calcium, Iron and Magnesium (small amounts) No Cholesterol or Saturated fats  DISADVANTAGES: High in sodium so not recommend if y...

I'm pleased to introduce this professional Partnership with Ariel  https://arie.cc Please check her website for more info!           Diet, Nutrition Therapy and Global Health The latest right medical Infos and tailored nutrition therapies will provide you to explore the relationship with food, our health and the world. Learning the skills that will keep us healthy, and discovering a more fulfilling life just simply through diet. Travel It's a space and a platform to record those days once a while a medical professional left from routine work as a freelancer to travel see the world, over 32 countries brief intro. Sharing experience and having faith to achieve the moment make us stronger and healthier. The memorable moment needs to record. -MVM(NCHU),MSc(UCL),CSG,CDE,CSR -UK ANutr,TW RD -Freela...