Nourish Dieticians

Just another reason to join Adventure Boot Camp Cape Town

Don’t miss out on Kim Hoffman and Cath Day's FREE webinar on Thursday, 26 September at 12 pm about “How to work out your own individualised eating plans”.

Once you have joined and signed up for Adventure Bootcamp and ABC have received payment, they will send you a link to join the Webinar!

https://www.adventurebootcamp.co.za/web/training-info/journeytosummer/?gclid=CjwKCAjw85zdBRB6EiwAov3RiigAbKQBzem14u3Dp-joqIbqeydYbt45jxX5nDpJ75rcnR9Or2WRQhoCw4YQAvD_BwE

Some Easter tips for you! Enjoy the read!

Chill out, it's just Easter | Registered Dietitian | Top tips for Easter aster time is a time where we get to chill out a little. For most it is the first time we get a little down time after the beginning of the year madness. As we tend to be a little more relaxed... things can get out of hand.. Here are my top tips for Easter...

🎄 CHRISTMAS COMPETITION #6 🎄

Awesome recipe book up for grabs! This is a FLASH competition ⚡️⚡️⚡️ You only have 24 hours to enter! ⏰

Written for South Africans, the easy-to-understand explanations using the latest nutritional evidence makes Food for Sensitive Tummies your perfect guide to the new, vital you.

It contains easy recipes which are nutritionally balanced - so can be used for the whole family!

Enter:
LIKE Food for Sensitive Tummies
LIKE Catherine Day Dietetics
LIKE Hearts and hiccups
TAG 3 friends in the comments

*T&Cs apply 🇿🇦

Loving yourself is the foremost important concept when starting a weight loss journey. Make it your goal to: Love and respect yourself enough to nourish your body with foods that provide the nutrients we need for optimal health.

Happy Valentines Day everyone!

Love yourself this Valentine’s day! Self love begins with a healthy mind and body. Healthy eating nourishes the mind and body.
What steps are you taking daily to love yourself?

Don’t Starve Yourself

Many of my clients believe that when they eat less they will lose weight. Although this is accurate at a certain level, the metabolism actually doesn’t work on this logic. If you eat too little the metabolism will shift down i.e. your body will use less energy, thereby holding on to energy ‘for the famine’.

Ensure that your metabolism stays at its best by eating often during the day, according to hunger. Choose meals or snacks containing low GI, high fibre carbohydrates, lean proteins and healthy plant fat to keep your blood sugar balanced and your hunger levels in check.

Some great recipes here. One of my goals for 2017 is to eat more plant based foods so this will definitely come in handy.

Eating more plant based foods is not only good for the environment but also great for health! When looking at the Blue Zones of the world - the one thing they all have in common is thay they consume more plants than the average modern diet.

This doesn't mean not eating meat at all but rather that we should be eating smaller portions of meat and more vegetables, legumes, nuts and wholegrains (provide plant protein).

A year's worth of meat-free Mondays Get off to a healthy start every Monday with these meat-free dinners which the whole family will love.

Happy New Year!!!

If you want to get yourself healthy this year, remember that healthy lifestyle habits play a larger role in helping you live longer and better than weight alone. Focus on the quality of your diet (less processed, more fruit and vegetables, healthy plant fat, lean protein), getting physically active, and controlling your alcohol intake this year.

Your body, mind and soul will love you for it!

Three simple things you can do to decrease the chances that your child will become overweight or obese:

1. Don’t smoke during pregnancy
2. Make sure your child eats breakfast early everyday
3. Ensure that your child has a regular bedtime and enough sleep

These 3 points appear to be important factors in predicting whether a child will become overweight or obese, according to research led by University College London.

A recent study found that if you regularly drink sugar sweetened drinks you are at a 46% increased risk of pre-diabetes and increased insulin resistance

Some of us are gym bunnies.. others absolutely hate it. If your budget is tight and you don't like the gym environment then here some great ideas on what types of exercises you can do from home. Keep motivated by asking a spouse or friend to do it with you! Movement is so important for health!

The 10 Best Cardio Exercises You Can Do at Home Exercising at home is a great idea, but how do you get an effective cardio workout if you don't have much equipment? Find out the best home cardio exercises to help you get fit.

Sugar Warning

An analysis of 175 countries revealed that for every additional 9 teaspoons of added sugar we eat, there was an 11-fold increase in the prevalence of type 2 diabetes. There are already 8 teaspoons of sugar in a can of cooldrink!

How much sugar do we actually need? Added sugar is not a ‘nutrient’ and has no biological requirement, so the optimum consumption is zero!

How much is safe? This has in fact not been defined yet, since even small amount of free/added sugar (including syrup, honey, jam, and fruit juices) can lead to tooth decay. It has been suggested that the recommended maximum limit of sugar is no more than 3% of daily calories, which equates to about 3 teaspoons of sugar (INCLUDING sugar products) per day.

It can be difficult to know how much sugar you are eating in a day as the companies don’t add this information onto the labels. The ‘of which sugars’ on the label is natural AND added sugar, so is not an accurate indicator. Best is not to use products where sugar is in the first 3-4 ingredients. Remember that sugar has many pseudonyms!!!

When you decrease or eliminate sugar from your diet, positive health effects appear quite quickly. A recent study of 43 Latino and African American children with metabolic syndrome decreased sugar from 28% of calories to 10%, and they found significant decreases in their triglycerides, LDL cholesterol, blood pressure and fasting insulin within just 10 days.

An occasional small treat can be ok, but sugar really has no place as part of a ‘healthy balanced diet’. Let’s try to get it out of our system!

Cocoa is packed with health benefits, and a recent look at all the current studies indicate that cocoa may reduce high cholesterol, insulin resistance and inflammation, which are all risk factors for diabetes and heart disease.

Does this mean I can/should eat chocolate every day?

No! Rather add unsweetened cocoa powder to your foods:

1) Add a teaspoon of cocoa powder to your morning smoothie (try the chocolate peanut butter smoothie: cocoa powder, peanut butter, banana and milk = DELICIOUS!!)
2) Add a teaspoon of cocoa powder to your oats porridge
3) Add a teaspoon of cocoa powder to your plain (preferably low fat) yoghurt for a delicious chocolate flavour – no sugar needed!
4) Add a teaspoon of cocoa powder to a cup of warmed (low fat/ fat free) milk
5) Add a tablespoon of dark chocolate nibs to your trail mix (nuts/seeds/dried fruit)

Boost your Metabolism with these lifestyle habits:

--> Work out regularly
--> Drink enough water everyday
--> Eat breakfast early
--> Eat more vegetables and fruit
--> Get enough sleep
--> Manage your stress levels

Make small changes over time to gain the biggest results.

Happy National Nutrition Week! Love your Beans! Add beans to your favourite dishes!

White beans add fiber and protein in this unique pumpkin soup. Try it out for a quick and easy weeknight meal! http://bit.ly/2dp2brU

Why is it a good idea to add fruit and vegetables to your lunch and snacks? Even mild dehydration can have a negative impact on your mood, energy levels, and ability to think clearly. We can get about 20% of our daily fluid requirements from the food we eat, and juicy fruit and vegetables hydrate your body as effectively as a glass of water. Therefore, eating juicy fruit and vegetables at work can benefit your body and help keep your body hydrated. Good examples include cucumbers, lettuce, tomatoes, carrots, strawberries, watermelon, peaches, grapefruit, and pineapple.

Happy World Mental Health Day!

Did you know?

"A study has shown that those people who had a diet higher in fruit, vegetables and fish had larger hippocampi, while those whose diets were high in processed and takeaway foods had smaller hippocampi."

Eat nourishing foods for your brain health and happiness!

this. | How to eat your way to happiness Deakin's groundbreaking research shows that you need to eat these things to boost your mood and ward off depression.

Confused about which foods to eat or which diet is best? Read this article which explains why there is so much confusion out there - it provides great insight and a balanced view. Enjoy!

Best Diet For Health? Careful, It Bites! MIGUEL MEDINA/AFP/GettyImages Maybe this is the all time, quintessential “man bites dog” story: We know what the best diet for human health is, but instead of sinking our teeth into it, it’s the…

Fish is one of the most versatile, delicious, and easy proteins to prepare. Here is a delicious recipe to add to your collection from Ina Paarman: hake stuffed with mushrooms and prawns (http://www.paarman.co.za/recipe/hake-stuffed-with-mushrooms-and-prawns). Enjoy!

Ina Paarman | Hake Stuffed with Mushrooms and Prawns Ina Paarman - Over 1000 tried and tested recipes, seasonings, salad dressings, sauces, bake mixes, cookbooks

Some helpful advice from someone who has lost weight and kept it off..

4 Easy Answers To Achieve Lasting Weight Loss Are there any tricks to maintain a healthy diet without "relapses"? I am personally a big fan of the scale. I have lost and kept off almost 100 po...

Do you get in your daily fiber allowance?

Easy Ways to Boost Fiber in Your Daily Diet | Academy of Nutrition and Dietetics Fiber is an essential nutrient. However, most Americans are falling far short of the recommended daily amount in their diets. Follow these tips to boost fiber in your diet.

Absolutely LOVE Dr Katz take on nutrition. From his article as a take home message but do yourself a favour and read the whole article!

"We are never going to get healthy, but will surely get dizzy from going in circles, if every argument about the harms of sugar comes with an attempt to exonerate saturated fat, or vice versa."

"The reality is that on the basis of science, sense, and global consensus, a diet good for the health of people and planet alike is high in neither added sugar, nor saturated fat."

Healthy eating is a routine of eating which emphasizes: minimally processed or unprocessed vegetables, fruits, whole grains, beans, lentils, nuts, and seeds, lean proteins, low fat dairy and water to satisfy thirst.

Sugar-Frosted Fat: Our Fatuous Fixation on Picking a Dietary Scapegoat A healthy diet isn't high in sugar or fat, and a single nutrient isn't to blame for heart disease or obesity. Rather than blaming, focus on food.

Thank you for sharing Monique Piderit - we totally agree with you! Wholesome nourishing foods pack a bigger punch in terms of nutrients and fullness. Choose foods that are nourishing to your body. It's a no brainer really!

Look out for more on this infographic in my article on HerCanberra. In the mean time, the meals below are the best way to explain why calories are not created equal!

Lentils are the forgotten "superfood" of modern times! Learn how to incorporate lentils into your family meals. They are an excellent source of B vitamins, contain plant protein and healthy carbs. Thanks for sharing Nutritional Solutions.

It’s easy to use up that bag of dry lentils. Pass it on!

Great article on cancer prevention. Are you eating foods that could prevent the likelihood of cancer? Eat a variety of nourishing foods..

Have a lovely weekend all!

- the Nourish Dieticians x

7 Cancer Prevention Tips for Your Diet Eating right can lower your chance of developing cancer. In fact, nutrition guidelines for cancer prevention are similar to those for preventing other diseases such as heart disease and diabetes. These general guidelines can help reduce your cancer risk with your food choices.

What is your HEART AGE? Do this test and know your numbers! Did you know that Dischem pharmacies are providing FREE SCREENING FOR HEART AWARENESS MONTH. Get tested today and know your numbers.

HOW OLD IS YOUR HEART AGE? Did you know that your heart age can be older than your actual age? More than 6 million people have already taken our test around the world. Join them today to find out your heart age and how to improve it.

The new salt laws come into play - see which foods by law will have to take a second look at their salt content.

New law to reduce salt in processed foods comes into effect As of today, South Africans will eat a little less salt as legislation comes into effect to reduce the salt content in foods.

Some great advice from the Moderation Movement. Thanks for sharing!

Learn to trust food again. Learn to listen to your body and give up controlling restrictive behaviours which only affect your self esteem and rather set yourself free and learn to have the confidence to make healthy choices by understanding how your body works.

8 steps to wiser eating | Body Positive Australia Is food and eating a source of joy, or angst? Calm, or stressed? Just a passing event, or something that completely rules your day? If you’re having a difficult

Eat your wholegrains! Shown to reduce your risk of certain diseases. This new study is very interesting! Take a moment to read..

Eating more whole grains linked with lower mortality rates Eating more whole grains may reduce the risk of premature death, according to a new meta-analysis. The meta-analysis combined results from 12 published studies from the United States, the United Kingdom, or in Scandinavian countries between 1970 and 2010. Health information from 786,076 participants...