Beat the Holiday Bulge“1 Comment”
admin | 3:02 pm | December 12, 2011 | Uncategorized, Weight Loss
Having a good time is the main intention behind taking a holiday, and this often means indulging on heavy food and drinks. But coming home bloated, overweight and unhealthy will only make you feel like you need another holiday. The following tips will help you keep in tip top shape and avoid those regretful feelings.
Don’t sacrifice on exercise
If you are travelling locally, make sure that your gym contract is activated for the city you are visiting. Most hotels have at least basic gym facilities now days. Choose high energy out-door activities, like hiking, swimming or water sports. Even a good old walk through a local market or shopping centre is good exercise (especially if you carry around some heavy shopping bags too). Remember, the more exercise you do, the more over-eating you can get away with. Don’t forget to pack some running or walking shoes, or maybe even your yoga mat.
Up the Water
This is especially important if you are travelling to hot climates or spending lots of time in the sun. Water is one of the single most important nutrients for a healthy weight and sacrificing on intake could cause you to gain.
Eat a good breakfast
Most hotels serve a big breakfast where you’ll have lots of healthy choices. Always go for some fresh fruit in the mornings, with a wholegrain cereal or porridge and yogurt. Eggs on wholegrain toast is also a good choice (poached or boiled eggs are best). Go easy on the muesli as these tend to be high in fat and sugar. If pastries for breakfast are your thing, limit these to a couple of incidences per week max.
Order Out Smartly
Most restaurants do not base their menu choices on what’s healthy, but rather on what’s tasty- and this often means rich, creamy sauces. If you are near the coast, sample some of the local fish and seafood. Always order your fish dry-grilled or Cajun style, without the lemon butter sauce. Sushi is also a great choice. Steaks should be limited and always go for the smaller option, like a minute or ladies’ steak. Grilled chicken breasts or ostrich steaks are a less fatty option that beef steaks or lamb. Regarding side orders- go easy on the chips, onion rings and creamed spinach and rather opt for a baked potato minus the sour cream, or even better for steamed vegetables or salad. Pasta should always be ordered as a half portion with a tomato base. Take out foods should be kept to a minimum. If you must indulge, why not save on some kilojoules and try a plain chicken burger instead of a regular burger with chips?
Mind Your Liquor
Alcohol is a concentrated kilojoule source and can affect your weight if you over-indulge. If you do drink, choose mixers with soda water instead of juices, cocktails and sugary fizzy drinks. Dry wines are preferable to sweet wines, which contain more kilojoules. Drinking can also take its toll on your liver, leaving you sluggish and bloated.
Become a Health Conscious Cook
If the holiday event is at your home, consider preparing dishes that require more nutritious ingredients and healthier cooking methods. Be aware of how you use fat, sugar, starch and salt. Include lots of fresh fruits and vegetables in your menus. Use plan fat-free yogurt instead of cream. Don’t fry anything. Rather grill, bake, steam and boil. Use lemon or lemon juice, herbs and spices for flavor. Garlic and crushed red pepper give most dishes flavor and character. For dessert, try fresh fruit salad with low kilojoule jellies and sorbets.
Indulge, don’t binge
There is a big difference between indulging (which involves a subtle enjoyment) and bingeing (which indicates a type of gluttony). Choose your indulgences carefully. If crème brule is simply your favourite, then by all means indulge in a dessert after dinner. But if you’re just eating for the sake of it and not deriving much pleasure- its better to stay away. Remember- everything in moderation.
Question: My baby gets wind after a bottle feed. What can I do to prevent this?“0 Comments”
admin | 11:26 am | November 29, 2011 | Pregnancy and Baby Feeding, Uncategorized
Answer: Bottle fed babies do tend to get more problems with wind than breast-fed babies do because the rate at which they get milk is slower with breast-feeding. The wind is caused by air being swallowed into your baby’s tummy during feeding. Sometimes the air gets trapped and it forms a bubble in her stomach that causes some discomfort. Make sure that the inside of her teat is saturated with milk by tilting the bottle at an angle. Feeding her in an upright position, rather than supine, also helps. Offer small amounts of milk at a time (about 60-90ml) and take short breaks to allow her to bring up wind. To assist her to bring up some wind you can try holding her upright over your shoulder holding her with one arm and using the opposite arm to rub or pat her back. You could also try sitting her upright on your lap and leaning her slightly forwards supporting her chin with one hand and using the other hand to rub or pat her back. Another position is done by laying her on your lap on her belly and supporting her head so tat it’s higher than her chest and from there rub or pat her back. The rubbing and patting need not be rough, just gentle motions will do. Try all three positions and see what works best for her. Some gripe water on her teat or on a dummy teat or dropped into the mouth can help assist the process of burping up air. If she is consistently battling to bring up wind or becomes very distressed, she may have colic in which case, she needs to be treated accordingly.
Spinach and Strawberry Salad (Serves 4)“0 Comments”
admin | 8:35 am | November 15, 2011 | Recipes, Uncategorized
3 cups baby spinach
½ red onion, chopped
10 fresh strawberries, cut into halves
Dressing:
1 Tbs olive oil
1 Tbs balsamic vinegar
2 tsp Worcestershire sauce
1 tsp poppy seeds/sesame seeds
2 tsp brown sugar
(Combine the salad ingredients with the dressing)
Oriental Chicken and Cabbage Salad (Serves 4)“0 Comments”
admin | 8:32 am | | Recipes, Uncategorized
1 cup coleslaw mix, chopped (carrots and white cabbage)
1 cup red cabbage, chopped
1 spring onion, chopped
1/4 cup slivered almonds
¼ cup sesame seeds
2 chicken breasts, sliced
1 Tbs sesame oil
Dressing:
2 Tbs sesame oil
2 Tbs soya sauce
2 Tbs lemon juice
(Place the almonds and sesame seeds in a non-stick pan and cook on high heat until golden. Lightly fry the chicken breasts in sesame oil and set aside to cool. Combine the salad ingredients with the almonds, sunflower seeds and chicken and mix in with the dressing).
Turn Over a New Leaf!“2 Comments”
admin | 8:24 am | | Uncategorized
Salads are a great way to stay slim, keep hydrated and nourished and ensure you get the best nutrition possible to boost your health.
Summer is a great opportunity to “turn over a new leaf” and eat more raw foods, like fresh fruits and vegetables. Maximise your summer health plan by including more fresh leafy salads. For optimum health make at least one meal a day a large, fresh salad and make sure you eat at least a small salad at your other main meal. In addition, snack a fresh fruits in season between meals, which will help ensure you meet your minimum requirement of 5 fruits and vegetables each day.
Before you start to create your delicious and vitally nutritious summer salads, stock up on the essential ingredients, which include:
Greens. Many people perceive lettuce to be of little nutritional value, but this is not always true. There are so many different varieties of lettuce, with similar but different nutritional profiles and applications. Romaine lettuce happens to be one of the most nutritionally dense foods in the world for example. Choose different varieties and look for leaves with the most colour and the darkest hues. Darker greens like spinach, are particularly rich in minerals like magnesium and chromium and are an excellent source of vitamin C and folate.
Sprouted greens. Sprouted greens, like pea shoots, sunflower sprouts are a particularly concentrated source of vitamins and minerals and add flavour and crunch to salads.
Sprouts. Sprouted chickpeas, lentils, alfalfa sprouts, bean sprouts and other salad sprouts are high in protein and essential vitamins and minerals.
Herbs. Herbs like basil, rocket, watercress, coriander, parsley etc add a lot of flavour and nutrition to salads.
Cucumber. Most salads are incomplete without cucumbers. Cucumbers are a very high water vegetable and are not exceptionally high in any one nutrient. The flesh of the cucumber contains vitamins A and C. The skin is richer in nutrients and contains potassium, manganese and magnesium. Cucumber skins are also rich in a special mineral called silica.
Onion. Onion is a potent source of antioxidants that help cleanse the body and improve the immune system. Red onions are particularly nutritious and work well in most salads.
Tomatoes. Another salad favourite, the tomato is a great source of vitamin C and is also rich in a special antioxidant, called lycopene.
Other nutritious and interesting additions that work well in summer salads include:
Cauliflower, broccoli and cabbage (cruciferous vegetables rich in vitamins and minerals as well as cancer-fighting antioxidants)
Nuts and seeds and avocado pear (rich in unsaturated oils)
Fruit (adds fibre, vitamins, minerals and antioxidants)
Protein, like chicken, fish, meat, eggs or legumes (add protein to the meal, making it more complete)
Adrenal Fatigue- Myth or Modern-day Malady?“0 Comments”
admin | 9:12 am | October 25, 2011 | Uncategorized
Corporate South Africa is stressed. Missing meals, pushing through fatigue and faltering on exercise are becoming common place as busy people live for work, moving hurriedly from one short term goal to the next. While a certain amount of stress is productive, too much could lead to burnout. Under optimal levels of stress, we are productive and creative. However, once we pass the level of optimal performance, we enter the negative phase of stress with low efficiency, productivity, creativity and poor interpersonal relationships, known as burnout. The manifestations of burnout can vary widely and can lead to a host of conditions, including diabetes, heart disease, anxiety or depression. While these are all medically accepted stress-related conditions, a more contentious one, known as adrenal fatigue, has begun to emerge as a new modern day illness. However, not all endocrinologists are in agreement as to what adrenal fatigue is or whether it even exists.
Dr Bhana, a Physician Endocrinologist treats patients for stress related disorders, including adrenal fatigue in his Johannesburg practice in Melrose Arch. According to Bhana, adrenal fatigue is not yet a widely accepted medical diagnosis, because its boundaries are still largely undefined.
Your adrenal glands, which are walnut-sized glands situated above the kidneys, respond to every stress you experience by secreting hormones (namely cortisol, adrenalin and nor-adrenalin) that mediate the many physiological accommodations your body must make to adapt to the stressor and maintain homeostasis. Long ago, as hunter-gatherers, our response to stress (known as the flight or fight reaction) was in response to impending danger and was usually short-lived. Today and especially in the corporate world, we face stress persistently and thereby eventually exhaust our adrenal glands, which have to work overtime to pump out stress hormones, explains Bhana.
Adrenal fatigue as a syndrome, according to Bhana, is caused by a gradual decline in adrenal endocrine function brought on by chronic stress. Adrenal fatigue should not be confused with adrenal insufficiency or Addison’s disease, which are accepted medical diagnoses for diseases not necessarily brought on by stress. Symptoms of adrenal fatigue, which may include fatigue, irritability, energy dips and reduced resistance to infections are non-specific and could be related to one of many other conditions, which is why it is important to first rule out things like diabetes, anemia, cancer, thyroid or blood sugar problems before making a diagnosis, explains Bhana.
Defining adrenal fatigue becomes even more difficult because of the lack of clinical studies and because the early morning reference ranges for the stress hormone cortisol are large. Bhana explains that if you consistently test cortisol levels throughout the day, you will find that with adrenal fatigue the circadian rhythm of the hormone starts shifting. Adrenal fatigue, according to Bhana, involves interplay between cortisol and another hormone, which is the building block for cortisol, known as DHEA. Chronic stress takes place in 2 stages, according to Bhana. In stage one, the cortisol is high and the DHEA is normal and in stage 2 (burnout) cortisol and DHEA are both low. When DHEA becomes low, Bhana often uses a schedule 5 DHEA replacement product combined with lifestyle changes and stress management techniques as treatment. Bhana states, “We need to take some time out and learn to relax. Busy people tend to spend most of the day using their left brain (logical, detail- oriented side), so doing exercises that help stimulate the right brain (feeling based and more creative side) will help. Physical exercise is also of the utmost importance and should be built up gradually to about 40 minutes per day for best results.”
Author: Ashleigh Caradas
A copy of the article appeared in Business Day Health News
The Fluoride debate: Are We Biting off more than we can Chew?“0 Comments”
admin | 4:32 pm | September 21, 2011 | Uncategorized
You may remember your mother insisting you take fluoride tablets for healthy teeth. I remember raiding my mother’s medicine cabinet and chewing on those little white tablets as if they were sweets. I also recall eating blobs of my favourite tasting toothpaste after brushing. Sadly though, when my adult teeth grew, I ended up with something called enamel fluorosis, – a consequence of excess fluoride ingestion and which required me to have my teeth capped “Hollywood-style” to hide the results (mottling and discoloration). Enamel fluorosis is an example of what can happen when we take in much too much fluoride, but research is saying that even small amounts of fluoride (like those found in water supplies) are a health hazard for both children and adults.
Regulations to fluoridate water supplies were originally implemented to help deliver the mineral (which is said to assist healthy tooth development) to the population at large. According to Karl Lobout, water quality specialist at Rand water, our water does in fact contain a very low concentration of fluoride at just 0.2 parts per million. He states, “We don’t believe that water is the right vehicle for fluoride transmission and at the same time, fluoridated water is bad for the environment”. Not all of South Africa is serviced by Rand water however, and some areas, and especially borehole sources of water can contain very high levels of fluoride, explains Labout. Fluoride supplements, fluoride toothpastes and dietary sources are additional vehicles through which we ingest fluoride. Orlando Rojas, a Pretoria based holistic dentist, believes we should not be taking in any fluoride at all, that it is not an essential mineral to dental health and that there are safer and more effective ways to prevent tooth decay. However, the majority of South African dentists (and dentists world-wide) continue to prescribe fluoride treatments and toothpastes.
The fluoride issue remains quite a contentious one, but the anti-fluoride movement seems to be gaining some ground recently. A 500-page review of fluoride’s toxicology was released in 2006 by a panel of experts appointed by the National Research Council (NRC) in the U.S. The NRC concluded that the safe drinking water standard in the U.S. for fluoride of 4 parts per million is unsafe and should be lowered. The panel reviewed a large body of literature in which fluoride has a statistically significant association with a wide range of adverse effects in both adults and children. These include an increased risk of bone fractures, decreased thyroid function, lowered IQ, arthritic-like conditions, dental fluorosis and, possibly, osteosarcoma (bone cancer). In fact, up to 32% of Americans suffer from some form of dental fluorosis according to the report. Later that year, the American Dental Association made a policy change that recommending that only purified, distilled or demineralised water should be used to prepare infant formula during the first 12 months of life. They also urged that children under two years of age stay away from fluoride toothpastes, supplements and mouth rinses unless prescribed by a dentist.
It is not just the safety of fluoride that is under scrutiny though, but also it’s effectiveness. Another 2007 report issued by the International Academy of Oral Medicine and Toxicology concluded that fluoride added to the public water supply, or prescribed as controlled-dose supplements, in addition to causing adverse effects, delivers no discernible health benefit. The Fluoride Action network (FAN), a U.S. based orgonisation made up of environmentalists, scientists and medical professionals, issued a statement in 2008 calling an end to all fluoridation world-wide.
Despite the hype, Dr. Norman Cahi, A Johannesburg dentist still prescribes fluoride in his practice. Cahi does not believe fluoride to be a poison, especially since we can ingest fluoride through many dietary sources including soya, dairy products and tea, he explains. He also states that since South African water supplies are very low in fluoride, we may be lacking in this mineral (According to Cahi the recommended safe and optimal levels are 1 part per million). Up to 50% of dental disease can be arrested by using fluoride at therapeutic doses, says Cahi. He delivers and prescribes topical and systemic fluoride to children and adults at risk for dental decay. He also often recommends a fluoride releasing dental sealant for children aged five to seven years at high risk for dental decay. Cahi does not believe that fluoride is for everyone though and states that a thorough case history should be taken before deciding whether or not a patient actually needs therapeutic fluoride. For example, explains Cahi, a child fed on soya infant formula mixed with fluoride-rich borehole water would not need to be treated with extra fluoride. One also needs to look at how much toothpaste a child may be swallowing, suggest Cahi, as many children under 8 years of age tend to swallow large amounts. Caretakers should educate children on proper rinsing and spitting out methods to prevent excessive swallowing of fluoride toothpaste.
Preventing Tooth Decay- Alternatives to Fluoride
Dr. Rojas offers advice for preventing tooth decay, without the use of fluoride toothpastes, gels or fluoridated water. According to Rojas, general health and dental health cannot be separated. “Nothing beats a good diet and the restriction of refined sugars”, explains Rojas. Brushing your teeth properly is what does the trick, says Rojas. He prescribes natural toothpastes free from detergents (like sodium laurel sulphate), fluoride and chemicals. “Many of them contain natural ingredients and herbs that provide excellent protection against decay and gingivitis”. To prevent tooth decay, he uses calcium phosphate preparations, which have proven preventative properties. “I have been using it for my patients and my own children for a long time, even in a controlled manner in lactose intolerant children without any problems”, says Rojas. “ Individuals without established periodontal disease flossing remains absolutely mandatory”. In South Africa we don’t have chemical free floss, so at least avoid the fluoridated variety, he advises. Rojas believes that tongue scrapers are great for helping in the control of bacterial colonization by reducing oral pH help to protect teeth as well. He also advocates the use of chemical free mouthwashes and electric toothbrushes for optimum oral hygiene.
A copy of the article also appeared in Business Day Health News
Smart Snacks for People on the Go!“0 Comments”
admin | 3:54 pm | August 10, 2011 | Uncategorized
The corporate lifestyle can pose a real challenge to the attainment of a healthy, balanced diet. Skipping meals, bad meal planning, eating on the run and relying on quick shops and vending machines for snacks are just some of the challenges we face as we juggle work and life. Ideally, busy people, and especially those of us that also remain fairly active throughout the day, should plan to eat three balanced meals a day and include two to three healthy snacks in between meals.
Regular snaking is particularly important in the context of a high stress environment. Our brain and pituitary gland respond to stress by releasing adrenocorticotropic hormone. This stimulates our adrenals to increase production of the hormones epinephrine and norepinephrine, which essentially increase the metabolic rate, preparing the body for stress. Our energy reserves are burned up faster, which means we need to eat more regularly in order to keep blood sugar levels, and energy more sustained. Stress also means that our bodies’ nutrients get used up more rapidly to meet the increased biochemical needs of metabolism. So the more nutritious snacks we eat, the more essential nutrients we get in to replace those lost during stress.
The secret to healthy snacking lies in eating the right foods, in the right amounts at the right times.
The right foods
Choose snack foods that are as close to nature as possible. The following make ideal choices:
Fruit
Fruit is a source of carbohydrate energy and is packed with fiber, vitamin C and minerals. Fresh, raw fruit contains its own enzymes and is digested easily and naturally on its own. During times of stress, when blood is diverted from the digestive system to other organs, fruit is a perfect snack. Fruit can also form the basis of a meal, like a breakfast smoothie or fruit salad.
Dried fruit is also an option, and will provide similar nutrition to fresh fruit. The problem with dried fruit is portion control. It is very easy to eat 10 dried peaches but it would take you much effort to eat 10 fresh peaches. So as long as you control for portion size, dried fruit is a suitable alternative to fresh fruit.
Fruit generally also has a very favourable low glycemic index (GI), which means that it delivers its carbohydrate slowly into the body resulting in a sustained release of energy. Deciduous fruits (like apples, pears and plums), citrus fruits and berries have a lower GI than tropical fruits (like bananas, papino and mangos).
Vegetables
Vegetables provide the lowest kilojoule snack with the highest fiber and antioxidant content. Vegetables also have a naturally low GI. Raw veggies, like carrot sticks, sugar snaps; broccoli and cauliflower florets and baby tomatoes for example make an excellent snack. In winter, you could make a pot of thick vegetable soup and take to work in a flask for a warming snack.
Nuts and seeds
Nuts and seeds are powerhouses of energy in the form of essential fats and are mostly comprised of mono-unsaturated fats, which help replace saturated animal fats in the diet to improve lipid profiles and prevent heart disease. Nuts also contain a good amount of protein and are rich in B vitamins and many essential minerals, like magnesium. Any nuts or seeds are acceptable to eat as all have a similar fat content. Almonds are often referred to as “the king of nuts” as they are the most nutritionally balanced. Brazil nuts contain large amounts of the antioxidant mineral selenium and flaxseeds and walnuts are particularly high in omega-3 fatty acids.
Throw some nuts and seeds over your breakfast cereal, add them to a smoothie, smear nut butter on wholegrain toast or crackers or simply chew on a handful for a satisfying snack.
Yogurt
Yogurt is a good source of calcium and the B vitamin, riboflavin. Yogurt is also a complete protein source, which means it contains all 8 essential amino acids. The fat in yogurt is saturated fat and excess consumption has been linked to chronic diseases of lifestyle, like heart disease and cancer. However, compared to cheese, even full cream yogurt has a relatively low fat content of about 5g per 100g (cheese contains about 20-40g fat per 100g). Low fat and fat-free yogurts contain less than 3g fat per 100g and less than 0.5g fat per 100g respectively. Yogurt also has a very favourable GI, which means that it delivers it carbohydrate slowly into the body resulting in a sustained release of energy.
Crackers
Smear some peanut butter, cottage cheese, fruit jam or mashed avocado on a wholegrain cracker or rice cake. Choose varieties that are relatively lower in fat and salt and that contain wholegrain wheat, rice or rye rather than white flour.
Health bars
Certain commercial products like cereal bars, protein bars and dried fruit bars can provide for a good snack. When making a choice, it’s always a good idea to read labels for fat and carbohydrate content, as some bars tend to be too high in one or both of these. A cereal bar should contain no more than 25g carbohydrate per bar and no more than 5g of fat (unless it is a seed or nut bar, in which case the fat content will be higher). Protein bars generally contain as much fat and kilojoules as a chocolate and are more designed for meal replacement or for after heavy sports activity then as a regular snack.
Biltong
Provided you choose a low fat variety of biltong (either fat-trimmed beef, ostrich or game biltong), it is a good high protein low fat snack. Avoid visible fatty bits and choose biltong over wors, which is much higher in fat.
The right amount
Vegetables should be eaten in abundance but limit the more starchy vegetables like sugar snaps to 1 cup at a time. Too much fruit is not a good thing because of its high sugar content (in the form of fructose), so stick to 2-4 portions per day. Nuts are high in fats and kilojoules so should be limited. A portion of nuts or seeds at one snack should be 15-30g, so plowing through a 100g bag of nuts is over-doing it. A daily recommendation for dairy products including yogurt is 1-3 portions per day and a portion of yogurt is 125ml. One starch serving is 1 slice bread, which is equal to 4 small crackers or 2 larger crackers. Cereal bars should be kept to a minimum, rather focusing on whole foods as snacks. About 3 bars per week is a good reference limit. Biltong is dehydrated, which means it would typically weight about three times more if it were fresh. About 25g dried biltong would be a suitable amount as a snack.
The right time
Eating your snacks at the right time is also of the utmost importance. It doesn’t help to skip breakfast and lunch, then eat a few snacks and dinner towards the end of the day. As a general rule, to balance blood sugar and keep the metabolism and digestion fuelled, eat something small every three hours, starting with breakfast, which should ideally be eaten within 3 hours of waking up.
Treats and Cheats
If you are someone who has become accustomed to high fat and high sugar snack foods like sweets, chips and chocolate for example, start to reduce your intake and substitute with healthier options. If you don’t really eat them much at all- don’t start now! It is important not to totally deprive yourself. Allow yourself a very small treat each day if you must, otherwise limit treats to 2 or 3 a week. 60g chewy or gum sweets, a 30g packet crisps or 40g chocolate would equal 1 treat.
Author:
The “Real Food” Movement“0 Comments”
admin | 10:15 am | June 22, 2011 | Uncategorized
Human beings have lost the ability to appreciate real food. When last did you appreciate broccoli without over-cooking it and adding store-bought cheese sauce; when last did you make your own salad dressing instead of buying the creamy ranch dressing in a bottle or when last did you enjoy a wholegrain cooked breakfast instead of reaching for the box of processed cereal flakes? Just take a walk through your local supermarket isles and read through some of the labels on the food you buy. High fructose corn syrup, maltodextrin, hydrogenated fat and a range of artificial colourants and flavourants will meet your eye. Farm fruits and vegetables, meats, eggs, fresh dairy, nuts, wholegrains and legumes- these are the real foods we should be basing our daily diets on.
“Real Food” evangelist, Robyn O’Brien shares her journey on TED with food and nutrition after a dangerous allergic reaction of one of her children to a “typical” breakfast. Her investigations revealed a lot more about the food industry then she had bargained for, and her shocking disoveries prompted this video.
For more about Robyn O’Brien see:
Click Here To View The Video on YouTube
http://twitter.com/unhealthytruth
Vegetable Green Curry (Serves 4)“0 Comments”
admin | 12:26 pm | May 11, 2011 | Recipes, Uncategorized
1 Tbs olive oil
3 Tbs green curry paste
2 kaffir lime leaves OR 1 bay leaf
1 tin coconut milk
2 cups firm tofu, cut into cubes
1 small sweet potato, cubed
1 red bell pepper, sliced
1 cup button mushrooms, sliced
1 cup snow peas
Add a Tbs of coconut milk and mix with the curry paste. Heat the oil in a large wok or saucepan and lightly fry the curry paste. Add the rest of the coconut milk. Add tofu and stir. Add kaffir leaves, bring to the boil, reduce heat and simmer. Add the sweet potato and cook for 7 minutes, covered. Finally add bell peppers, mushrooms and snow peas and cook for a further 2-3 minutes. Add some fish sauce to taste of desired. Serve hot over brown basmati rice.
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