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Nutrition Voyeurism, Part 2: Everything I Ate Today, in Words and Pictures

 By Julie Upton, RD

After my previous “Nutrition Voyeurism” post got so many comments, I knew I should do another one to show you all a little variety. A lot of you have ragged on me about my love of Splenda and all the processed foods in my diet, so I’m curious to hear what else you’ve got to say. I am enrolled in cooking classes now, so if I continue this on a regular basis, you may start to see some more real cooking going on in my life. For now, here’s day two. Go ahead: Tell me how great—or how poorly—I ate today. My nutrition skin is tough.


6:30 a.m.
I woke up late today and missed swimming practice. Since I’ve got some extra time, I whip up two poached eggs. Check out the cool silicone poached egg containers I was given by a work colleague! They work like a charm and the eggs look perfect every time.

2 poached eggs (160 calories)
2 slices whole wheat toast (180 calories)
1 tbsp Brummel and Brown spread (45 calories)
2 cups tea with milk (45 calories)
Total: 430 Calories

10:00 a.m.
I am a little hungry, so I eat an apple. Good thing I’m photojournaling my diet today, because I would normally reach for something not so healthy.

1 large apple (115 calories)


10:30 a.m.
Now I’m thirsty, so I enjoy a tiny can of Diet Pepsi. Yes, I definitely have a diet soda weakness and have one just about every day. While I’m in the kitchen, I take a handful of granola cereal as well.

1 Diet Pepsi (0 calories)
1/4 cup granola (120 calories)

12: 30 p.m. to 1:30 p.m.
I work out with my trainer over lunch today. I’m a pathetic weakling, tired from a busy weekend of trail running and swimming.


2:00 p.m.
On the way home from the gym, I stop at Whole Foods and grab a salad from the salad bar. It includes mixed greens, beets, tomatoes, mushrooms, slivered almonds, crumbled feta cheese, carrots, and a topping of mayo-heavy tuna salad. This is a perfect example of how salads can wreak havoc on a calorie-controlled diet: If you add in toppings that are calorie-rich—like cheese and mayo-laden tuna or egg salads—the salad’s only redeeming quality is that it helps you get some vegetables in your diet.

Salad (450 calories)
Olive oil and vinegar as dressing (120 calories)
Total: 570 calories


4:00 p.m.
I’m a little bored from work, so I head to the kitchen. I notice a bag of opened rice chips. I wolf down a bowl in no time. I like them so much, I can’t resist eating more, although I am not even hungry. This is a problem; I need to put these chips out of sight. I’m also thirsty again, and I have my second Diet Pepsi of the day.

2 oz Lundberg Rice Chips (300 calories)
1 Diet Pepsi (0 Calories)


6:00 p.m.
I pick up a roasted chicken at the supermarket because I had to work late and didn’t have time to cook anything. I pair it with a butternut squash and wild rice casserole that I made yesterday.

3–4 oz roasted chicken (180 calories)
1 cup squash, dried fruit, and rice casserole (200 calories)
2 Le Petit Ecolier Dark Chocolate Cookies (130 calories)
1 cup tea with milk (25 calories)

Total: 535

Total for day: 2,070 calories

Again, since I did a one-hour weight workout today, this is a fairly good calorie amount for me. I’m sure it is a bit of an underestimation, as my servings could have easily been more than what I’m thinking they are, and I’m not using measuring cups to be precise. What I know my day did lack was fresh fruit. What else do you think? Until next time, I look forward to your thoughts. Oh, and since it’s American Heart Month, check out my 28 days of heart-healthy tips on’s Healthy Living channel.

Dark Chocolate–Pistachio Tart

Dark Chocolate–Pistachio Tart Recipe – HealthCloseDown TriangleDownPreviousCloseDownPreviousNextNextNextDownPreviousDownPreviousDownPreviousDownPreviousDownPreviousDownPreviousDown TriangleDownPreviousClose

Please Move More, Even Just a Little Bit, Say New Physical Activity Guidelines

It’s now easier than ever to get your recommended amount of exercise, according to new physical activity guidelines released Monday by the U.S. Department of Health and Human Services (HHS). While the total number of minutes per week has not changed, one important detail has: Now, the government says, every little bit of activity—even just one or two minutes at a time—counts.

The update, officially known as the second edition of the Physical Activity Guidelines for Americans, was announced at the American Heart Association’s Scientific Sessions meeting. Previously, the guidelines stated that physical activity must be done in increments of 10 minutes or more to count toward your weekly total.

“Some physical activity is better than none,” the updated guidelines state. “Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.”

The change is important, experts say, because many Americans simply aren’t meeting the guidelines set for adults—to get at least 150 to 300 minutes of moderate physical activity, or 75 to 150 minutes of vigorous activity, per week. According to research published in JAMA with the guidelines, only 26% of men and 19% of women are getting that much.

RELATED: 25 Exercises You Can Do Anywhere

The guidelines (original and updated) recommend that children ages 6 to 17 get 60 minutes or more of moderate-to-vigorous physical activity every day, but only 20% of adolescents meet the recommendations for their age groups. And now, for the first time, the guidelines make a recommendation for children ages 3 to 5—that they should be physically active throughout the day.

“The new guidelines demonstrate that, based on the best science, everyone can dramatically improve their health just by moving—anytime, anywhere, and by any means that gets you active,” said Admiral Brett P. Giroir, MD, assistant secretary for health, in an HHS press release. The guidelines cite research suggesting that an estimated $117 billion in annual health care costs, and about 10% of premature deaths, are associated with not meeting these daily and weekly activity goals.

RELATED: 5 Reasons Why Morning Is the Best Time to Work Out

They also list several benefits of physical activity that have been discovered since the initial Physical Activity Guidelines were introduced in 2008. These include improved bone health, weight status, and cognitive function for children; reduced risk of eight types of cancers (up from two in 2008); brain health benefits; reduced anxiety and depression risk; improved sleep quality; and reduced risk of falls for older adults. Physical activity can also reduce the risk of health complications for pregnant women and people with chronic medical conditions.

Ideally, the guidelines say, adults should get a mix of different types of activity, including moderate aerobic activity (like walking), vigorous aerobic activity (like running), and muscle-strengthening activities (like weight training). All three of these activities are good for your muscles and for your heart, research shows. For example, a recent University of Iowa study published in Medicine and Science in Sports and Exercise found that lifting weights can reduce risk of heart attack or stroke by 40 to 70%, and it took less than one hour a week to see the biggest benefits.

RELATED: 3 Fast Ways to Boost Your Mood and Feel Better About Everything

The new guidelines also acknowledge that there are immediate health benefits attainable from a single bout of activity—such as reduced anxiety and blood pressure, improved sleep quality, and improved insulin sensitivity. Overall, the guideline authors wrote in JAMA, the evidence is clear: “Physical activity fosters normal growth and development and can make people feel better, function better, sleep better, and reduce the risk of many chronic diseases.”

Of course, most health experts have been singing this tune for quite a while—and we’ve long been proponents of the idea that every little bit of exercise counts. That’s why it’s so important to sit less, at work and at home; to take more steps every day; and to find creative ways to sneak in physical activity, even when you’re not doing an official heart-pumping, sweat-inducing workout.

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Lithographic Machine Assistant

Lithographic Machine Assistant in Kwazulu-Natal | Other Technical | Job Mail | 4339781

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Lithographic Machine Assistant

Our client in the Briardene area is seeking to employ a Lithographic machine assistant for their Durban branch.

Minimum Requirements:

  • Matric
  • 2- 3 years of Machine minding experience on a lithographic machine
  • Must have experince on the Heidleberg machine 8 color.
  • please note that this is for a machine assistant only not skilled operator.
  • must be available immediately

please send cvs to

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To apply for this vacancy please access this job advert on a desktop computer.

Apply for other Jobs on Job Mail.

Project Manager – Obsevatory, Cape Town


Please Note:

If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.


  • BA degree/Relevant Diploma in Project Management
  • Experience as a project manager/traffic manager in a digital environment, using agile principles, will be advantageous
  • Minimum of 3 years’ experience
  • Excellent written and verbal communication skills
  • Outstanding planning, time-management and problem-solving ability
  • Deadline-driven
  • Ability to manage several projects concurrently
  • Work effectively in a fast-paced environment
  • Ability to take ownership and display high levels of accountability and initiative
  • Ability to operate independently
  • Strongly detail-orientated
  • Ability to liaise at all levels of management and across different teams
  • Work well with others in a team
  • Ability to quickly grasp concepts of a technical nature with a sound understanding of the underlying business environment
  • Ability to understand financial dashboards and budgeting
  • Proficient in the use of MS Project, Microsoft Office (specifically Excel) and other web-based project management software used to perform the job
  • Ensure ISO compliance


Applicants must reside in OBSEVATORY, CAPE TOWN or surrounding area.

Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.

Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.


Visit our website to view all of our current vacancies: | Polokwane police launch manhunt for escaped prisoners

Police have launched a manhunt in Polokwane after five awaiting trial prisoners escaped from custody on Wednesday afternoon.

Police spokesperson Colonel Moatshe Ngoepe said the prisoners were being transported from Haenertsburg police station, outside Tzaneen, to Polokwane when they allegedly jumped from the back of a moving police van on the corner of Hospital and Landros Maree streets.

“One prisoner who was initially arrested for house robbery committed in the Haenertsburg policing area was re-arrested shortly after the escape,” Ngoepe said.

The remaining four escapees, who were arrested for different crimes which they allegedly committed in the Haenertsburg policing precinct, are still at large.

They include Thomas Nkuna, 34, and Jeffrey Nkuna, 27, from Rwanda village, George Nkuna, 19, from Wisani village and Abel Modiba, 31, from Motjeteng village.

A case of escaping from lawful custody has been opened.

The police are appealing to anyone with information that can lead to the re-arrest of the escapees to contact Colonel Linky Mathebula on 064 756 8218, detective Warrant Officer Andrew Ngamuni on 082 414 3031, Crime Stop on 08600 10111, Crime Line SMS 32211 or the nearest police station.

“Police investigations into the circumstances of the escape are still continuing,” said Ngoepe. | Does Rassie go bold or tactical at 9?

Johannesburg – Faf de Klerk’s absence from the Springboks this weekend gives coach Rassie Erasmus the chance to be bold in his selection at nine, although weather conditions will probably determine the selection more than a willingness to give game time. 

It was rather a surprise that the Boks announced via twitter that De Klerk had been released to return to Sale Sharks for the weekend and would therefore not be available for the Boks’ match against Scotland at Murrayfield this coming Saturday, according to the website

“The Springboks have released @fafdeklerk to play for his club @SaleSharksRugby this weekend. He will not be considered for the test against Scotland at Murrayfield.#boksontour,” the tweet on the official Springbok account said. 

De Klerk’s performance against France could have been better as his kicking was off key and contributed much to the territorial and possession dominance that the French had in the Test, while he was lucky not to be carded for a late hit on the French flyhalf Camille Lopez during the win on Saturday. 

Saying that though, the Boks have built much of their game plan this season around De Klerk at nine, and his absence will bring some selection posers for Rassie Erasmus against a Scottish side that has increasingly become dangerous oppositio over the past few years. 

Depending on the weather, which may see the Boks adopt a blunt approach and use the box kick more than their fans would like, the three remaining halfbacks on tour will be scrutinised, with the obvious questions being asked about Embrose Papier’s role for the Boks. 

Ivan van Zyl got the nod against England and is in essence a better box kicker, but depending on the approach that the Boks adopt for the game, could well be partnering Handre Pollard again for the test while Louis Schreuder is an outside chance for the Test. 

Either way, the Boks know after losing against England that the Scottish game is non-negotiable in terms of victory, and the decision about halfback will probably be taken first with a victory in mind before giving other players game time. 

Papier sat on the bench for 80 minutes against the French, when it is correct to ask why he if he is chosen in the 23, he isn’t used very often. 

The stats will tell you he has played six Tests for a total of 26 minutes, with only 17 of those being at scrumhalf. 

And while Erasmus talks about bold decisions, there clearly is a plan for Papier, who at 21 is being slowly given a chance to get used to international rugby. 

It isn’t a bad thing, as there is always a danger of blooding a guy too young and ruining him for the future, with Papier one of the stars that will hopefully be around Springbok rugby for a long time to come. 

But selecting him on the bench and then not using him sends the wrong signal as well, and raises questions of other reasons for the selection that could end up distracting Erasmus when he needs it least. 

Still, the decision is here and now and a favourable weather forecast for Edinburgh on Saturday means the Boks could use Papier’s nippy service if they want to play a more expansive game, or go more tactical and use Van Zyl’s more tactical approach in controlling the game. 

Either way Erasmus has a tough decision or two to take ahead of the team selection, and talk of being “brave” means little unless you follow it through.

Read the story on SuperSport | Joburg’s top prosecutor Chauke grilled during NDPP interviews

Andrew Chauke, the South Gauteng director of public prosecutions, was grilled during his interview on Wednesday as his past decisions came under fire from the panel tasked with recommending a new National Prosecuting Authority (NPA) head to President Cyril Ramaphosa.

Chauke, who was the fifth person to be interviewed by the panel, did not have it easy during his interview as he was quizzed about his handling of a case which involved controversial figure and former head of Crime Intelligence Richard Mdluli in relation to the murder of Oupa Ramogibe in 1999.

In 2012, Chauke made a decision to provisionally withdraw murder and related charges against Mdluli.

However, civil organisation Freedom Under Law took the matter to court. The Supreme Court of Appeal (SCA) ultimately overturned a decision by the High Court that the murder charges should be reinstated against Mdluli.

The SCA essentially gave Chauke two months to decide which charges to reinstate. He decided Mdluli would face kidnapping, intimidation and assault charges instead of murder.

“There is evidence and a case for him (Mdluli) to answer,” he said. Chauke said the matter was first an inquest and the charges were provisionally withdrawn. He said the prosecution team convinced him to proceed with the other charges but not the murder charge.   

Business interests

He stood by his decision, telling the panel that he would still make the same decision today that he had made back then when he withdrew murder charges.

Mdluli and his co-accused are expected back in the South Gauteng High Court in Johannesburg on Monday. 

Chauke was also questioned about his business interests and how it would be perceived by the public that he had been nominated by two business people. Chauke said he was involved with a registered company but it was not operational.

Chauke also spoke about factions within the top structures of the NPA.

Earlier, the panel interviewed the first female candidate, current North West chief prosecutor advocate Matodzi Rachel Makhari, who said South Africans had lost confidence in the office of the NPA.

During her interview, Makhari described the “highs and lows” she encountered during her time at the NPA as well as the roles she played.

‘You have to earn respect’

“Trust and confidence [were] eroded. I don’t want to insinuate that someone did something wrong, but the institution was no longer the institution it was in 1998,” she said.

“It appears our country has lost confidence in us. The respect that we enjoyed back then has been eroded,” Makhari said.

“You can’t demand to be respected, you have to earn that respect.”

READ: Acting NPA head Ramaite fumbles and falters during NDPP interview

Makhari said the panel should ensure that whoever they recommend to the president is a great leader.

“You are a leader because you are in a position of power,” she said.

She, however, told the panel that she was aware that her lack of experience in a High Court may be viewed as a shortfall.

A ‘solid’ candidate 

Makhari also told the panel that she had been nicknamed “The Dragon Lady” and that no one had tried to interfere with her, adding that she was known to be strict.

“Yes, I understand that some people may perceive a person that has not been at the High Court as not being able to lead, but what we need right now is someone that will lead the institution.”

The panel also interviewed advocate Matric Luphondo who has been the chief prosecutor in Pretoria for well over a decade.

Luphondo is held in high esteem by his colleagues in the capital city and has avoided controversy while in the position. He is considered a solid candidate for the top job.

Luphondo told the panel that the work of the National Director of Public Prosecutions had been some kind of “regular target” for politicians.

He presented himself as a man with a clear plan and vision for the NPA. For every question that was posed to him, Luphondo had practical examples of cases that he had dealt with. 

He also assured the panel that he had had the opportunity to manage a number of his peers.

“I have the respect of my peers,” he said.

“The lesson I have learnt is that sometimes I have to take a person by the hand.”

He said should he be appointed for the job, he would ensure that cases such as the one of suspended prosecution boss Nomgcobo Jiba were put to rest. | Obesity surgery may lower heart attack danger in diabetics

Obesity surgery may dramatically lower the danger of heart attacks and strokes in patients with diabetes, new research suggests, reinforcing evidence that benefits extend beyond weight loss.

The study tracked about 20,000 severely obese patients with Type 2 diabetes. Those who had weight loss surgery had a 40 percent lower chance of developing a heart attack or stroke in the five years following surgery compared to those who got usual care with diabetes medicines or insulin.

For every 1,000 patients in the study who had surgery there were roughly 20 heart attacks or strokes compared to 40 such events per 1,000 who got regular care.

More than 30 million Americans have diabetes, mostly Type 2 where the body loses the ability to produce or use insulin to turn food into energy.

Other research has shown obesity surgery can reverse and even prevent diabetes. Taken together, it means doctors should discuss weight loss surgery more often, said study co-author Dr. David Arterburn of Kaiser Permanente Washington Health Research Institute in Seattle.

Doctors usually mention insulin and pills, “but it’s not always brought up that weight loss surgery is another available treatment option,” Arterburn said.

Researchers analyzed records from four U.S. health care systems: HealthPartners in Minnesota and Kaiser Permanente in Washington state, Northern California and Southern California. Results were published Tuesday in the Journal of the American Medical Association.

The study can’t prove cause and effect because patients weren’t randomly assigned to get surgery. The researchers tried to match patients for gender, age, blood sugar levels and other factors. But other things they didn’t account for could have contributed to the surgery patients’ better results.

Everyone in the study had a BMI, or body mass index, of at least 35. For instance, someone who is 5-foot-8-inches and weighs 230 pounds has a BMI of 35.

Of the more than 5,300 who had surgery, most had gastric bypass, the most common type of stomach-shrinking operation. Some had gastric sleeve or gastric band procedures. The rest, nearly 15,000 people, had usual care.

Obesity surgery can cost $20,000 to $25,000. Insurers are increasingly covering it, but some impose strict limits.

The new findings suggest insurance coverage should be expanded for the right patients, Dr. Sayeed Ikramuddin of the University of Minnesota wrote in an accompanying editorial.

Surgery is thought to help by affecting hormones, gut bacteria and other substances that affect how the body handles insulin and blood sugar. Weight loss without surgery also helps, but is difficult for many people to achieve.

Most weight loss surgery today is done through small incisions. The dangers are similar to other surgeries, including a small chance of life-threatening complications, and some people need to have their surgeries repeated.

Image: iStock


Expanding Company New Office!!!
We require motivated individuals.
Start as a consultant and get promoted into management.
7 Days Training.
Great opportunity for Growth! R8000 Starting package.
Bonuses + above average commission. Full company training provided. No Experience Needed. REQUIREMENTS: OWN VEHICLE and drivers license is a MUST! Good people skills and presentable! Have to stay in Welkom. For an interview call 0659912552 which will give you the fastest result or sms name, contact number and area to 0670768129 and we will call you back. Alternative you can send your cv to

Junior C# Developer (Johannesburg)

Remuneration: R250000 – R300000 per year Negotiable depending on experience 
Location: Johannesburg
Education level: Degree
Job level: Junior/Mid
Type: Permanent
Reference: #LM42452
Company: E-Merge IT Recruitment

Our client is on the lookout for junior C# developers to join a strong senior team as a concerted succession planning strategy. They are a great product business with lots of opportunities both technically and financially. Strong mathematical abilities are a serious plus. There is lots of opportunity to be exposed to cool project work on the go, a mining industry background is not necessary.

The role is that of a junior developer that will be based with a mining consulting business; mainly consulting of modernisation of mining technologies. The role entails mining management software that monitors and controls the movement and optimisation of equipment allocations within the mining shift. It is a permanent role based in Sandton with occasional travelling required to the mines. At this stage you have to have a minimum of two years of experience.

The candidate would need:

  • An advanced degree in either engineering or computer science
  • C#
  • ASP.Net Core
  • ASP.Net MVC
  • SQL
  • Must have own transport


  • Python
  • Mobile
  • Android
  • Scrum            

With Medical Aid and generous leave opportunities, who wouldn’t want to pop me an email today!

Reference Number for this position is LM42452  which is a permanent position based in Johannesburg North offering a salary of  up to R300k per annum negotiable on experience.

The time for change is now! e-Merge IT recruitment are specialist niche recruiters with a wide range of positions available. We offer researched positions with top companies to strong technical candidates. Email Lerato on


 or call her on 011 463 3633 to discuss this and other opportunities.

Please feel free to check out our website on for similar positions that might be of interest to you!! Do you have a friend who is a technology specialist? We pay big cash to you if we place a friend that you sent us!

If you haven’t heard from e-Merge IT within two weeks of your application, please consider it unsuccessful for this position.

Posted on 14 Nov 11:56

Lerato Masango
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