Veronica Wessels - Registered Dietitian

Feeling stressed? When it come to eating you get 3 types of peoole: the one who stops eating, the one who over eats and the one who's diet is not affected. Me personally, I don't have an appetite when I'm stressed. Which one are you? 😄⁣⁣
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Regardless of which one you are these are the top 3 things to focus on: ⁣⁣
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1️⃣ Quick and easy meals: for those who lose their appetite this is a great way to still get in your nutrients. It's also helpful for when you're busy and have little time to cook. Some examples are smoothies, provitas and cottage cheese and sandwiches.⁣⁣
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2️⃣ Stay hydrated to avoid headaches.⁣⁣
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3️⃣ Make sure you're eating your fruits, vegetables and wholegrains to get in your fibre. 95% of your serotonin is produced in your gut making it very important for brain function. Fibre feeds the healthy bacteria in the gut keeping your gut healthy.⁣

Don't fall for the trap! If it promises rapid weight loss with little effort or requires you to cut a whole food group stay clear!

Constipation is more common than we think. If not managed it can increase your risk for diverticulosis and may lead to f***l impaction. Here are 3 tips to prevent constipation: ⁣⁣
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🍎 Get in your fibre! Focus on fruits, vegetables, whole grains, seeds and nuts. ⁣⁣
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🏃‍♀️ Move your body! The process of exercise releases neurotransmitters that help with passing of stools.⁣⁣
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💧 Don't forget your water! In order for fibre to function effectively it needs water. Without water your stools will not pass easily.⁣⁣
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Prevention is better than cure, however, if you need to relieve your constipation here are some ideas that have been successful with my patients: the classical prune juice, adding flax seeds to your meals, a daily cup of coffee, flaxseed oil.

My updated crunchy, crispy chickpea recipe😁 perfect addition to salads, can also be eaten as a snack😊 chickpeas are a great source of plant-based proteins! Great for those meat-free Monday's meals. This recipe serves 4 however it can vary depending on how you enjoy them. ⁣
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Ingredients⁣
👉 1 tin (410g) chickpeas⁣
👉 1 Tbsp olive oil⁣
👉 Seasoning of choice – suggestions: onion powder, pepper, ground coriander, peri peri (if you like it spicy), paprika, mixed herbs ⁣
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Method ⁣
1️⃣ Preheat the oven to 200°C.⁣
2️⃣ Drain and rinse chickpeas in a colander.⁣
3️⃣ Pop chickpeas out of skins (this step is optional – removing chickpea skins makes the crispier).⁣
4️⃣ Use paper towel to dry chickpeas then lay them onto a baking tray.⁣
5️⃣ Drizzle oil over chickpeas and season.⁣
6️⃣ Bake for 30-40 minutes.

One thing I've noticed when consulting with patients is that many people hate cooking 😄 After a long day at work, I'm also not keen on cooking so here are some tips I use: ⁣
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🥗 salads and smoothies are easy to make and are pack with nutrients. Pro tip: make sure you're incorporating a protein, starch and vegetables/fruit in your smoothies or salads so that you get maximum satisfaction. ⁣
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🥘 batch cooking is my go-to. Some people call this meal prepping. Having some left-overs in the fridge make it easier as you don't have to think up a meal and spend more time cooking. ⁣
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🥡 on those days where the fridge is empty or you don't have the energy to put something together, opt for some healthy take aways. Important to remember: restaurant portion sizes are often larger than what we should be eating. ⁣
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What is your go-to after a long day?⁣

This week I encourage you to put your plan into action. There is no "perfect time" to start. Hope everyone's had a good Monday 🌱

Don't make things more complicated than they need to be😂 herbalife, detox diets, pills, injections will not give you sustained weight loss. Stop wasting your time and money with these, go see your dietitian instead! FACT: evidence-based, tailored nutrition plans with the support from a professional yields much better long-term results!😉

The same standards you set for a boyfriend / girlfriend should be set for food😉⠀
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👉Carbohydrates⠀
Whole grains, fruits and vegetables are far superior than sweets, chips and sugar - why? Less processed, more nutrients, more filling.⠀
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👉Proteins⠀
More and more research is pointing to a plant-based diet meaning we need to start prioritizing meals with beans, lentils and split peas. Fatty fish is filled with healthy omega 3s so don't cut it out. White meats are okay in moderation and red meat should be limited. Avoid processed meat.⠀
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👉Fats⠀
Focus on your unsaturated fats - those from plant sources. Yay for avos, olive oil, canola oil, nuts and seeds. Limit the saturated fats which are mostly of animal fats. Limit fat on meat, coconut oil, cream and butter. ⠀
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Keep those standards high👑

Today is Healthy Lifestyle Awareness Day🌱⠀
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Struggling with your diet? Book a virtual consult and set your mind at ease once and for all. By investing in your health now you will improve your quality of life later. ⠀
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Feel free to DM me or email me at [email protected] to find out more.😊

Ask a dietitian for a source of a specific vitamin and mineral and their answers will often be "green leafy vegetables"😂 ⠀
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These wonderful nutrient-dense plants should be a staple in most people's diets. In case you don't what what I'm referring to it's your spinach, kale, cabbage, Brussel sprouts and broccoli. ⠀
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How to incorporate them into your diet:⠀
👉 use them as a base in your salads⠀
👉 add them to mince, stews and soups⠀
👉 blend them into your smoothies⠀
👉 use them in juices ⠀
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Disclaimer: all information posted on this platform is not individualized. If you are on high doses of wafarin, please see a dietitian for tailored advise. ⠀
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How do you incorporate your green leafy veg?

Frozen grapes 🍇 a go-to snack during the summer heat ☀️⠀
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Not only does the natural sugar provide a good pick-me-up, it is also super hydrating and refreshing!⠀
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I definitely recommend giving these a try😍

Last week I posted on probiotics and gut bacteria. This is a follow up post so if you have not yet read the probiotics post, I suggest you do so before reading this one. ⠀
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This is often a topic not addressed because people are too afraid to ask. So I thought I would address it from a nutrition perspective as the obvious brushing teeth, flossing, mouthwash is often not enough. ⠀
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A healthy gut is important for not only weightloss, mood regulation, bowel function but also for managing bacteria growth. An unhealthy gut supports the growth of bad bacteria. This can often lead to bad breath. In the previous post we spoke about how to facilitate the growth of healthy bacteria. Now let's speak to limiting the growth of bad bacteria and keeping the good bacteria thriving. ⠀
👉 limit your sugar intake - bacteria feeds off of sugar and this can lead to excessive bad bacteria. Good bacteria thrives off of fibre. Limiting sugar intake has shown to be beneficial in reducing bad breath.⠀
👉 limit your intake of saturated fats as this can cause gut inflammation which can make you more susceptible to bad bacteria overgrowth. ⠀
👉 limit alcohol intake to 1 unit for women and 2 units for men.⠀
👉 limit or stop smoking as this causes oxidative damage and can increase gut inflammation. ⠀
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Sugar free gum is a good short term solution, however, there is some research suggesting that certain artificial sweeteners may affect the bacteria balance in the gut so try not to overdo it. Another great short term strategy is lemon and mint infused water. These can be used while improving your gut balance🤗

PROBIOTICS 🔎🧫

Probiotics are live microorganisms (bacteria) that live in your gut. They play an important role in improving the quality of intestinal microflora in the gut and in doing so they improve gut health.

But bacteria is bad? Not necessarily! A healthy gut will have more good bacteria than bad bacteria. The healthy bacteria plays an important role in nutrient absorption, nutrient synthesis as well as competing with the bad bacteria to displace them.

So are you telling me to take a probiotic? Not necessarily! You can improve your gut balance through consuming a balanced diet containing plenty of fruits, vegetables and wholegrains (i.e. fibre). Now these are not sources of probiotics but they provide the food needed to fuel probiotics. If you are looking to increase your probiotic intake this can be done through foods such as yoghurt, kambucha, selected dairy products and fermented products.

If you are on antibiotics or experience gut-related issues discuss supplementation with your dietitian before starting. The dosage and strain is dependent on the condition and individual and in some cases may do more harm.

Multivitamins 💊 should you be taking them? How much? How often? Which brand? ⠀
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Without a doubt, the second most common question I get asked (the first being how to lose weight) is what supplements should I be taking. Now there are many type of supplements for example sports supplements, omega, probiotics etc. But today I will focus on multivitamins. ⠀
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Most multivitamins contain a broad spectrum of vitamins and many contain minerals too such as zinc, selenium, iron, calcium and so on. ⠀
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Multivitamins have been shown to be beneficial to some but not all. Those who have a poor diet, this can help to complete your nutrient intake to ensure your getting in all the good stuff but as I always tell my clients, supplements are just that - they should SUPPLEMENT a healthy diet not be used in place of one. For certain age groups, physiological stages, disease conditions multivitamins play an important role because even with a balanced diet our foods may not be able to reach the recommended nutrient amounts. The world of multivitamins and supplements is to complex to give a one-size-fits-all answer so it's better to consult your dietitian on whether you need a multivitamin for your specific circumstances. ⠀
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‼️I challenge you to take another look at your diet to see how you can improve it. Are you eating enough fruits and vegetables? How's your fibre intake? How's your protein intake? Are you consuming enough healthy fats? ⠀
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"Let thy food be thy medicine" - Hippocrates ⠀
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If you find yourself confused or feel you need that extra push reach out and I can assist you with your dietary goals🤗

The gift of life - H2O 💧⠀
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Approximately 60-75% of our body consists of water. Per day we lose around 1-1.5L through the skin, lungs, gut and kidneys. Aiming for around 6-8 glasses of water per day will help in preventing dehydration. Remember, alcohol and caffeinated beverages increase fluid loss so it's best not to count these as part of your daily intake. ⠀
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Looking to lose weight? I have some good news for you! In order for your body to burn/oxidize 100g of fat it requires 107g (ml) of water. Therefore by increasing your water intake you could be improving your body's efficiency of getting rid of excess fat. ⠀
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Don't like the taste of water?⠀
👉 add fresh or frozen fruit⠀
👉 add mint and/or the juice of a lemon (concentrated to your desired taste)⠀
👉 make use of sparkling water⠀
👉 go for a caffeine-free herbal tea such as rooibos, chamomile or peppermint tea⠀
👉 make use of sugar-free cordials (use in combination with one of the above to avoid dependence of cordial)

What does your salad need to transform it from a side to a complete meal? 🥗⠀
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For a complete meal your salad needs 4 components: ⠀
1️⃣ a veggie base - in my salad I used cucumber, spring onions, carrots, tomato and bell pepper. Feel free to use green leafy veg or other veggies of your choice.⠀
2️⃣ a protein source - the salad pictured is a vegetarian salad so the protein sources were roasted chickpeas and walnuts. You can also use chicken, fish, beans, lentils and so on.⠀
3️⃣ a starch - because chickpeas are high in carbohydrates and protein I didn't add any additional starch. Great starches to add include sweet potato wedges, corn, quinoa, brown rice and spelt.⠀
4️⃣ a fat - I'm not one for salad dressings so my fat source was feta and avocado. Remember not to go overboard with the fat as it can dramatically increase the energy content of your salad. A light drizzle of olive oil or 2 tbsp salad dressing is often enough to add the flavour, texture and nutrients. ⠀
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What is your favourite salad combo? Comment below 👇

The Scoop on Added Sugars Here’s the scoop on the difference between naturally occurring and added sugars.

Find yourself confused when looking at granola and muelsi? Which is better and why?🤔⠀
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Well... the main difference is that muesli is raw and granola is baked. Granola is often baked with extra fat and sugar (or sweetener) which leads us to believe that muesli is better. BUT, if you look at the comparison here between the Woolworths Baked Granola and the Woolworths Breakfast Muesli, you will see that that is not always the case.⠀
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Muesli often has more fibre which is beneficial for maintaining a healthy gut. The remaining nutrients depend greatly on what's in you muesli / granola. ⠀
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Things can get very complicated! Reach out to your dietitian to see which options are best for your goals. 💫

I dont know about you but I'm a big planner! It keeps me sane 😄 ⠀
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But what they say is true, planning is so important to reach your goals. Plan your weeks in advance. I make use of a weekly planning tool that I have created that works for me and I highly recommend making one for yourself. ⠀
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If you are short on ideas or you want a template, click the link below to access the weekly productivity planner that I use. You can then use it as is or customize it to your own liking. 🤗

https://drive.google.com/file/d/1f6-qB3W1V6GPOrG4XgJHlvNhsF5a9qZN/view?usp=sharing

Recipe incoming! 🗒 ⠀
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Roasted chickpeas - crispy and delicious! ⠀
What you'll need:⠀
👉 1 tin of chickpeas⠀
👉 1 tbsp olive oil⠀
👉 Seasoning of your choice - i used onion powder, pepper, paprika and coriander ⠀
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How to make it:⠀
1. Preheat your oven to 200°C.⠀
2. Drain the chickpeas and add to a baking sheet.⠀
3. Drizzle 1 tbsp olive oil with seasonings of your choice. ⠀
4. Mix well and bake for 30min. ⠀
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Enjoy it in a salad or as a snack 😍 swipe left ⬅️ for end results (apologies for my poor photography skills😄)

Let's talk cucumber! 🥒 96% water and packed with nutrients! ⠀
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I absolutely LOVE cucumber for several reasons:⠀
💚 It is a great low energy snack - 1 whole cucumber contains around 45kcal (practically nothing!)⠀
💚 It is rich in vitamin K and also contains vitamin C, magnesium, potassium, manganese, protein, fibre and antioxidants such as tannins and flavonoids.⠀
💚 It helps with hydration and satiety which is great for weight loss. ⠀
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I will eat cucumber as it is - no problem. Sometimes I like to jazz it up abit though and combine 1/2 a cucumber, 1/2 a bell pepper and 1/4 block feta and eat that as a afternoon snack. Swipe left ⬅️ to see my snack for today. ⠀
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Comment below how you incorporate cucumber into you diet👇

If the scale stresses you out, get rid of it! ❌⠀
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Weight loss has many benefits if you are overweight or obese. However, if you look at the WHO's classification of health it is "a state of physical, mental and social well-being in which disease and infirmity are absent." ⠀
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If the scale is worsening your mental health then is it really worth it? If you are on a weightloss journey I encourage you to shift your attitude from "I have to lose weight" to "I want to lose weight so that I can be healthier". Focus on what you can eat or do, not what you need to limit e.g. replace "I have to exercise and I can't even eat any of the things I enjoy" with "I can exercise and reward my body with a variety of foods! I can look for recipes to make vegetables delicious."⠀
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I really can't say this enough. So today, take one negative thought and change it to something positive and comment DONE💫

Today is World Mental Health Day 🧠⠀
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Remember that you are a priority. Allocate time everyday for yourself. Often we put work, studying, friends and family before ourselves but it's important to remember that you cannot fully be present if you are not looking after yourself. ⠀
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What do you like to do in your "me time"?

Let's talk olive oil!🌱 (why do we not have an emoji for olives or oil?😅)⠀
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Ever heard of monounsaturated fat? This is one of our healthy fats that play a role in reducing the risk of heart disease. 73% of olive oil is made up of monounsaturated fat, more specifically oleic acid.⠀
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Olive oil is loaded with antioxidants and has been shown to down-regulate inflammation. Again, very important for preventing and managing heart disease! 💛⠀
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I have personally seen the benefits of it has on rheumatoid arthritis when my gran started incorporating more olive oil in her diet. The research is strong in the prevention and management of conditions of lifestyle such as type 2 diabetes, obesity and heart disease.⠀
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Now are all olive oils the same? No. Extra virgin olive oil has been shown to preserve the antioxidants best and therefore should be the preferred choice. 💫⠀
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Do you use olive oil?

Today we celebrate world heart day ♥ ⠀
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Did you know that nutrition plays a huge role in maintaining a healthy heart? We often underestimate the impact of nutrition until it's it's too late. Prevention is better than cure but for those already facing heart conditions, nutrition still plays a pivotal role.⠀
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Research has shown us that the type of fat is more important than the quantity of fat. Focus on a diet rich in unsaturated fats such as olive oil, fatty fish, seeds and nuts. Reduce your intake in saturated and trans fats found in animal products, coconut oil and processed foods. This in combination with a diet rich in fibre, fruits and vegetables and low in sugar and salt will contribute to a healthier heart. ❤