Archive for July, 2015

Psyllium Coconut Flour Rolls


Get yours at your nearest Mopani Pharmacy Today!

Since the beginning of my paleo journey I’ve always been interested in finding a good “bread” recipe. Not one  that kinda comes close, but one that really rocks.
But as time went on, I realized I didn’t really need bread that much anymore.
Nonetheless, this recipe is a must!


1/2 cup (70 gr) coconut flour
5 tbsp (10 gr) psyllium husk
1 tsp salt
2 tsp baking powder
egg whites
1 cup of boiling water

(Apparently, you can use 4 whole eggs as well, but the dough will not rise as much in the oven.)

Mix all the dry ingredients in a bowl, then add the egg whites and fork it all through.
Optional: whisk the egg whites a bit.

Last, add the boiling water and again, mix well with a fork.

The “dough” becomes fluffy and light, so try not to squeeze it too much when making the rolls.

You can make the dough into various shapes, but I usually make 4-6 balls, place them on a baking sheet and bake in a pre-heated oven on 180C (350F) for about 55 minutes

This is by far the best recipe I’ve ever tried! They come out really nice and taste amazing.

Nutritional info here.

with cashew butter


What are psyllium husk weight loss benefits?


Get yours at your nearest Mopani Pharmacy today!

Psyllium husk is a plant that mostly grows in India and has excellent health and weight loss benefits.


Best of all, psyllium husk is a great fiber supplement.

“Eat more fiber. It is good for you. You are not eating enough of it.” You probably heard that a thousand times. Is it really that important? It turn out it is that important, and unfortunately most of us don’t eat enough fiber.


Fiber not only promotes your health, but also helps in losing weight without any change to your diet. So what is it, and how does it help you to lose weight?

Fiber is a substance in fruits, vegetables and grains that you can eat, but that your body can’t digest. There are two forms of fiber: soluble and insoluble.

  • Soluble fiber attracts water and turns to gel during digestion. This slows digestion in general and the absorption of sugar. This is excellent for weight loss since your blood sugar doesn’t spike up, which often leads to fat storage. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.
  • Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool. In other words, it helps promote regular bowel movement and prevent constipation, which is essential in order to achieve weight loss.

The great thing about psyllium husk is that it is rich in both soluble and insoluble fiber. In 2 tablespoons, it delivers about 8 grams of fiber. Typically 25 grams of fiber per day is recommended for women and 38 grams per day of fiber is recommended for men.

Fiber is also known to promote healthy bacteria in your gut, as their food source.

Taking psyllium husk on a daily basis is one great way to ensure you are getting enough fiber.

Reduces Hunger

Psyllium husk swells up to 10 to 20 times its original size when mixed with water. By filling up your stomach it reduces the amount of hunger that you feel and thus aids in your weight loss.

If taken before a meal, it creates a feeling of fullness or at least reduces the amount of hunger that you feel, which results in you eating less (thus the weight loss). It is recommended that you take psyllium husk about 20 to 30 minutes prior to your meal, and drink lots of water. This will give the psyllium some time to travel to your stomach and expand.

Colon Cleanser

Another powerful benefit of psyllium husk is that it is a good colon cleanser and supports your gastrointestinal health. Having a clean and healthy colon is essential for building a strong immune system, all of which are essential for effective weight loss.

Especially if you have IBS or other digestive issues, you should try psyllium husk as a way of cleansing your colon.

Low in Calories

Psyllium husk is so low in calories that you can just simply ignore them. It has about 32 calories per 2 tablespoons. The calories are even lower than chia seeds, which are also a great fiber supplement, making it an ideal choice as a daily fiber supplement.

Health Benefits

There has also been research that indicates that regularly taking psyllium husk reduces your risk of heart disease and reduces your cholesterol.

How to Take Psyllium Husk

Psyllium husk usually comes in 2 forms, either as tablets (easy to take) or as powder which you need to mix with water and drink. The powder takes a little experience, as the psyllium expands fairly quickly once mixed with water.

Make sure to drink plenty of water with your psyllium husk! Psyllium husk powder when mixed with water quickly (after about 10 seconds) becomes a gel so you need to drink it immediately.

One good way to take the psyllium husk powder is to fill half your small cup with water, mix in a tablespoon of psyllium husk powder, whisk it quickly and drink immediately. Repeat with another tablespoon. Then afterwards, drink at least 1 big glass of water. Make sure to rinse your glass and utensil immediately, otherwise the husk powder will harden and sick to your glass and utensil. You may wish to just use plastic cups/spoons for this purpose.

You can start with ½ tablespoon, but it is recommended that you work your way up to at least 2 tablespoons per day. Especially if you don’t eat much vegetables and fruits, or if you have a day when you know you can’t, make sure to get your fiber from fiber supplements such as psyllium husk!


Zucchini Pancakes {Low Carb}


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Thin zucchini pancakes, bursting with flavour – perfect to serve with a curry or stew.
PREP TIME: 10 min

TOTAL TIME: 25 min

Cook time: 15 min

  • Ingredients –Count
  • Nutrition –100 Calories
  • Total Time –25 Minutes
Servings: 10 pancakes
  1. Place the grated raw zucchini in a clean tea towel and squeeze out some of the moisture.
  2. Mix the zucchini with the rest of the ingredients, then shape into approx 6-inch rounds onto a baking tray lined with baking paper. Make sure the pancakes are nice and thin.
  3. Bake at 180C for 15 minutes, until the pancakes are golden and just a bit crisp.

Low Carb Zucchini Pancakes


The health benefits of Psyllium


Get yours at your nearest Mopani Pharmacy Today!

Psyllium is a form of fiber made from the Plantago ovata plant, specifically from the husks of the plant’s seed. It sometimes goes by the name ispaghula.

It’s most commonly known as a laxative. Psyllium provides more benefits to your body than decreasing the amount of time you spend in the bathroom. Research shows that psyllium has many benefits to the human body, from your heart to your pancreas.

Your Bathroom Buddy

Psyllium is a bulk-forming laxative, which means it soaks up water in your gut and makes bowel movements much easier. While it helps promote regularity, it doesn’t promote flatulence, which is good for everyone within smelling distance. While it can be used as a one-off to ease constipation, adding psyllium to your diet can help promote regularity and overall digestive health.

Did You Know
Psyllium absorbs liquid and can give you the feeling of being full. Psyllium’s been proven to help people with diabetes manage their blood sugar.

While people with irritable bowel syndrome and Crohn’s disease are all too familiar with the banes of the bathroom, results are still mixed when it comes to psyllium and either of these conditions.

Some research has shown that consuming 10 grams of psyllium with probiotics daily is a safe and effective way to treat Crohn’s disease. However, other results show soluble fiber like psyllium can make symptoms worse for some patients.

Besides keeping your bowel movements regular and managing a chronic condition, psyllium’s ability to soften your stool can come in handy with short-term ailments, such as constipation. Conditions like constipation can also spur hemorrhoids and anal fissures.

Preliminary research shows that psyllium may help the painful symptoms associated with these conditions. Since the research jury is still out, talk to your doctor to see if psyllium can help with the pains in your, ahem, rear.

Heart Health

Psyllium can lower your risk of heart disease by:
  • lowering your blood pressure
  • improving your lipid levels
  • strengthening your heart muscle

Research has shown that soluble fiber can help manage cholesterol levels. Proper cholesterol regulation is important for everyone, but vital for people over the age of 50. One study shows that psyllium is an effective way for people to lower their cholesterol, with very few side effects.

If you’re been told you need to watch your cholesterol, ask your doctor if adding psyllium to a low-fat, low-cholesterol diet is right for you.

High cholesterol is merely one way a bad diet can affect your heart. Numerous studieshave shown that fiber like psyllium, as part of a healthy diet, can help lower a person’s risk of heart disease. Psyllium can affect your heart by lowering blood pressure, improving lipid levels, and strengthening heart muscle.

Besides psyllium, fiber from cereals and fruits can also contribute to heart health.

Watching Your Weight

Maintaining a healthy weight is a concern for many people, especially those with a chronic condition like diabetes. Besides being good for your heart and blood sugar levels, psyllium may help you lose weight.

Because psyllium absorbs liquid in your body, it can help give you a feeling of being full. This can help you control the amount of food you eat. Talk to your doctor if they have suggested you trim your waistline.

People with diabetes are constantly watching their diet to maintain a healthy balance of insulin and blood sugar (glucose). Some research has suggested that fibers like psyllium can help maintain a healthy glycemic balance.

One study found that taking 5 grams of psyllium a day can help patients with type 2 diabetes control their blood sugar. Another study of men with type 2 diabetes found similar results, but stressed that psyllium therapy should be tailored to the individual.


3 Sports Psychology Tips for Parents and Coaches


As youth sports psychology experts, we often work very closely with parents and coaches when we provide mental coaching for young athletes. Parents and coaches who are knowledgeable about “mental game” challenges and strategies are better equipped to instill confidence in their young athletes.

If you are a sports parent or coach, you’ll want to learn how to improve your athletes’ mental game so they can get the most out of their skills in competition.

Here’s just one example of how coaches and parents can improve athletes’ mental toughness using proven mental game strategies.

Sports Psychology Tip No.1: Lower Expectations

You might not know that coaches’ and parents’ high expectations for their kids can cause kids to feel pressured. Parents and coaches sometimes impose their own expectations on their kids, with the intended goal of boosting kids’ confidence. But often, this has the opposite effect.

When working with softball and baseball parents, for example, we help parents and athletes understand that strict expectations–parents’ demands about how their kids should perform–actually hurt kids’ performance.

Athletes who have high levels of self-confidence end up in the winner’s circle. You want your athletes to feel fully confident at game time. That means you need to keep your expectations in check. Parents’ and coaches’ overly high expectations can cause athletes to focus too much on the results. This often makes them feel frustrated, especially when they are not performing up to their (and your) standards.

Sports Psychology Tip No.2: Watch What You Say

Here’s how it works: Parents and coaches, in their sincere efforts to be supportive, often say things that kids interpret as expectations. For example, a softball parent, with good intentions, might say to an athlete, “You should go 4-for-4 at the plate against this pitcher today.”

At first, you might think this sounds supportive. It’s what parents should say to improve athletes’ confidence, right? Wrong.

Many athletes do not interpret such well-meaning input this way. In fact, we have found that young players interpret such statements in surprising ways.

Some athletes might think they need to be perfect at the plate and get a hit every time at-bat, and if they don’t they are letting down the parent or the coach.

You might think this sounds like a stretch, but this is how the minds of the young athletes work. Kids internalize or adopt your high expectations, then become overly concerned or worried about getting a hit every time at-bat out of the fear of letting others down.

Sports Psychology Tip No.3: Emphasize Process Over Results

Be careful about the expectations you communicate to your young athletes. We suggest that you instead focus on more manageable goals or objectives that help kids focus on the process.

For example, you might ask softball players to see the ball early when at-bat or let go of mistakes quickly. Your players can accomplish these important objectives more often than getting a hit every time at bat.

If you as coaches or parents want to help your young athletes achieve their full potential in sports and reap the many benefits, be sure to acquaint yourself with these and many other mental game strategies to improve success.


Chestnut protein bread

Chestnut Whey Protein Bread

A light and fluffy protein bread. Contains no gluten and no refined sugar. Good alternative to 4 pm raids to the coffee shop dessert section! Enjoy a slice mid-afternoon with a hot mug of tea or try it toasted for breakfast.


Ingredients (for 4 big servings):

– 150 g chestnuts (around 15 whole chestnuts)
– 3 tbsp powdered skim milk
– 1/4 cup vanilla whey protein
– 3 eggs
– 1 tsp baking powder


Mix everything in a food processor.


The batter tastes really good! I think I could use the same ingredients and make a chestnut mousse out of it by separating the eggs and whipping the egg whites.

Bake 20 min at 220C.

Chestnut bread

Bread close up

Estimated nutrition facts per serving: 180 kcal, 14 g protein, 23 g carbs, 6 g sugar, 3.7 g fat.

Eating my chestnut bread


Whole Wheat Coconut Oil Waffles



Original recipe makes 8 servings
  • 1 1/2 cups whole wheat pastry flour
  • 2 tablespoons white sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cups milk, room temperature
  • 1/3 cup virgin coconut oil, melted
  • 1 large egg, beaten
  • 1/2 teaspoon vanilla extract
  • PREP

    10 mins

  • COOK

    5 mins


    15 mins


  1. Preheat a waffle iron according to the manufacturer’s instructions.
  2. Whisk flour, sugar, baking powder, and salt together in a bowl; make a well in the center of the flour mixture.
  3. Beat milk, coconut oil, egg, and vanilla extract together in another bowl; pour into well in the flour mixture and stir until batter is just combined.
  4. Ladle batter into preheated waffle iron and cook until golden and crisp, 2 to 5 minutes.