Better Call Saf (Registered Dietitian)

  Time to time I will provide some quick and easy snack alternatives to have more varieties in your diet and at the same time having a healthy option to use, at the bottom of this post you will find more links with other snack ideas in case you are interested  Snack alternative: Rough Oatcakes  Nutrional Value per 1 Oatcake   Calories : around 50 depending on the brand Fat : around 2gr but saturated fat are less than 1gr Protein : 1.2 gr Carbohydrate : 5.8 gr Fibers : around 1gr Benefits: High in Fiber Easy to consume with a varieties of other ingredients  No artificial flavours or hydrogenated fats  Very low in sugar and fat Things to note: - Originally from Scotland, Since there are  many variations and brands it's a good idea to check the ingredients to make sure is 90% or over wholegrain - Extremely versatile you can find the right combination with the other ingredients you are using and choose a different texture: Rough  Fine Crunchy  -...

  Gut Microbiota how important it is and how to "reset" it, keep it healthy and functional Intro: To understand how important the microbiota is, we are talking about  trillions of bacteria  able to produce hormones and regulate different functions in our body We need to consider that in these trillions  they are not all the same  bacteria and to make it simple a good functional microbiota should have over the 75% of "good"  bacteria against any other type to make sure the ratio to be beneficial for us  Imbalance occurs when the good bacteria have a percentage decreasing with time compared to the overall amount bacteria, harmful one included, so the  ratio needs to be balanced  once again to benefit from it Some symptos and complications related to an unbalanced ratio are: - Upset stomach: gas, heartburn or bloating are more common - Constipation/ Diarrhoea  - Unintentional weight change - IBD (irritable bowel disease) - IBS (irritable bo...

Salt, valid alternatives to use instead, to decrease your sodium intake and to still enhance the flavours of your food Overview: Is it commonly known that a high Salt (Sodium Chloride) intake is linked to different side effects, first of all high blood pressure which sometimes doesn't show clear symptoms but in the long term can increase the risks of heart diseases  The only bright side of using this is how improves the taste of our food 10 gr of Salt contains around  4 gr of Sodium so a teaspoon of 6gr of Salt is the equivalent o f 2.4 gr of Sodium , which should be actually the maximum daily intake  So what if we can find something that still improve the overall taste but with a low amount of Sodium ? Easy to find salt alternatives  (available online and selected stores  I will provide the link as well) - NOSALT sodium free alternative  https://www.amazon.co.uk/NoSalt-Sodium-Free-Salt-Alternative-11/dp/B000H185N6/ref=sr_1_4?dchild=1&keywords=Flavor+M...

Comparison between different type of milk: Cow's, A2, B.O.B. Hemp, Soya, Almond, Oat and Rice ">Why plant based milk are taking over the regular one ?  -  Since lot of people are intolerant to lactose, they have to opt for a plant based one and this is the first reason to consider when you don't have any other choice - Another main reason is to reduce saturated fats or sugar in the daily intake or increase certain vitamins and minerals in order to improve the diet, as shown in the numbers below, each type of milk has different amount of micro and macro nutrients  - The taste, the ethical and environmental impact are also to be considered, including following a vegan diet just to make an example  So let's compare the Nutritional Value of 100 ml of different type of milk and after that  we are going to discuss benefits and disadvantages for each of them (4 from cows and 5 plant based)  1 00 ml Cow's milk (whole) Calories: around 66 Fat: 3....