Kathryn Dreyer Dieticians

Holiday Closure Announcement

Dear Valued Clients,

As the holiday season approaches, we wanted to take a moment to express our gratitude for your continued support throughout the year.

In observance of the holidays, Kathryn Dreyer Dietitians will be closed from 22 December 2023 to 15 January 2024.

Reopening Date: We will resume normal business hours on 16 January 2024

We will still be able to assist with making appointments for the new year during this time. We kindly ask for your understanding and assure you that we will attend to any other inquiries or requests promptly upon our return.

Wishing you a joyful holiday season filled with warmth, laughter, and cherished moments.

Best Regards,

Rykie Janse van Rensburg
Registered Dietitian
Kathryn Dreyer Dietitians

🎅🎄The holiday season often comes with delicious but sometimes less nutritious food options. Here are some tips to help:

1. Stay Hydrated:
Drink plenty of water throughout the day to stay hydrated.
Opt for water or herbal teas instead of sugary beverages.

2. Be Mindful When Eating:
Pay attention to portion sizes to avoid overeating.
Eat slowly and savour each bite to give your body time to recognize fullness.

3. Balance Your Plate:
Fill half your plate with colourful vegetables and fruits.
Include protein in your meals to help you feel full and maintain muscle mass.
Choose lean sources of protein, like poultry, fish, tofu, or legumes.

4. Healthy Swaps:
Choose whole grain or multigrain options instead of refined grains.
Use Greek yogurt as a substitute for sour cream or mayonnaise in recipes.

5.Include Fiber:
Foods high in fiber, like fruits, vegetables, and whole grains, can help you feel full and satisfied.

6. Limit Sugar:
Be mindful of your sugar intake and opt for desserts in moderation.
Consider healthier dessert options, such as fruit salads or yogurt parfaits.

7. Healthy Snacking:
Have healthy snacks, such as nuts, seeds, or cut-up veggies, readily available.
Limit mindless snacking on high-calorie, low-nutrient foods (crisps, sweets, chocolates etc.)

8. Plan Ahead:
Plan your meals in advance to ensure a balance of nutrients.
Consider bringing a nutritious dish to holiday gatherings.

9. Stay Active:
Incorporate physical activity into your routine to help offset holiday indulgences.
Take walks, go for a hike, or engage in fun activities with friends and family.

10. Get Enough Sleep:
Aim for adequate sleep to support overall well-being and help regulate appetite hormones.

Remember, the key is moderation and balance. Enjoy the festive season, but also prioritize your health and well-being.

🎁🎊🎉

Nothing says summer like a nice fresh homemade Tzatziki!
This post is packed with some interesting facts on MINT and a yummy recipe ...

So, how do you enjoy your Tzatziki? Do you have any secret ingredients or unique twists to share?

If you enjoyed this post please like, comment and share!

Check out our new brochure with the services we offer!


Rykie Janse van Rensburg

Hi there, everyone!

I'm Rykie Janse van Rensburg and I just wanted to introduce myself.

As a registered dietitian, I understand how our food choices can impact our physical and mental health, which is why I am committed to helping individuals achieve their nutrition and health goals. I've had the privilege to work with patients from many different backgrounds, providing me with valuable insights from all walks of life.

I rely on an evidence-base approach to tailor advice and meal plans to meet the unique needs and preference of each individual. Whether you are looking to address a medical condition, lose weight or simply improve your overall nutrition, I'm here to guide and support you every step of the way.

If you have any questions, feel free to reach out.

🥑🥑🥑

Hallo daar!

Ek is Rykie Janse van Rensburg en ek wou myself net aan almal voortsel.

Omdat ek 'n geregistreede dieetkundige is weet ek hoe ons kos keuses ons fisieke en psigiese gesondheid beinvloed, daarom is ek toegewyd om individue te help om hul gesondheidsdoelwitte te bereik. Ek het die voorreg gehad om met baie pasiënte van verskeie agtergronde te werk wat my met waardevolle kennis oor die lewe en mense verskaf het.

Ek gebruik 'n bewysgebaseerde benadering om aan die unieke behoeftes en voorkeure van elke individu te voldoen. Ongeag of jy 'n gesonheidsprobleem wil hanteer, oortollige gewig wil verloor, of net jou algehele voeding wil verbeter, is ek hier om leiding en ondersteuning te bied.

Kontak my gerus.

🥑🥑🥑

If you are doing things in your diet specifically for ‘gut health’ then when it comes to fermented foods, most of the generic advice you get about these is not based on scientific evidence. Most of the foods promoted for 'gut health' are lacking clear evidence of having a benefit as far as probiotic activity goes (and I’m looking at you especially kombucha).

Most of the popular fermented foods often contain undefined microbial populations and usually at variable levels, and with potential health benefits generally not demonstrated. It doesn’t mean that all of these foods won’t have any benefit, only that based on evidence, it is fermented dairy for the win and a long gap to the rest.

And if you like eating any of the foods with questionable evidence then keep enjoying them, just don't think you're doing amazing things for your gut health by having them in your diet.

As Ozempic’s Popularity Soars, Here’s What to Know About Semaglutide and Weight Loss This Medical News article discusses chronic weight management with semaglutide, sold under the brand names Ozempic and Wegovy.

– gratis LEWENSAFRIGTING elke MAANDAG om 20:00!



MAANDAG 17 April – Wat moet jy eet om volhoubare ENERGIE te hê?

MENTOR – Kathryn Dreyer, dieetkundige



Om elke dag ’n oorvloed energie te hê is almal se droom. Die idee is dat jou liggaam nie ’n stadium van uithongering bereik nie en daagliks optimaal funksioneer. Die wonderlike resultate is dan vet wat verdwyn, hope energie wat bykom en lewenslus wat skrik vir niks! Hoe herstel jy energiebalans in jou liggaam?



In samewerking met DIE MOS INISIATIEF – uitmuntende onderrig in Afrikaans in onafhanklike skole.

Easter is around the corner and the perfect opportunity to take a well deserved break! However it is also the time of year when we tend to over-indulge, which could set us back if we are trying to manage our weight. See my top tips to prevent Easter from breaking your healthy habits.

So you’ve made great progress during 2022 and now it is time for the festive season!✨
If you are worried about losing everything you’ve worked towards, here are our top 5 tips 💫
1. Start your day healthy! Every meal should be seen individually. Do not consider the day wasted if you had an unhealthy meal or snack, remember that the next meal can be better again.
2. Eat vegetables and protein with every meal. Choose lean meat where you can (and keep your portion sizes in mind!)
3. Pack your active wear and be as active as possible, even if it is only 15 minutes a day.
4. Pack your walking shoes and walk everywhere! Get those steps in.
5. Do not stress about every treat. Enjoy your portion, take the festivities in and keep portion sizes in mind. For example: Have the pudding (if you want it) but don’t go back for seconds.

🍪The most important tip: Enjoy quality time with friends and family.
The past 3 years have taught us that every minute with a loved one is valuable.

Have a very blessed festive season, we are looking forward to working with you in the new year!🎇

TEST TO PREVENT
The International Diabetes Federation has created an online diabetes risk assessment which aims to predict an individual’s risk of developing type 2 diabetes within the next ten years.
Take the test: http://www.idf.org/type-2-diabetes-risk-assessment/

Out next series is focused on having a good relationship food and breaking diet stigma’s! 🍝

Healthy habits do not mean that you should cut out your favourite foods completely! 🥪
All in moderation ⚖️
What are your thoughts?

‼️ For many “diet” as a topic can be very confusing and frustrating, which is understandable when looking at the information available on the internet! ❓⁉️❓
For instance:
- “fruit is high in sugar, don’t eat that” BUT “have this fruit detox juice instead” 🍍
- “you should not have butter on your bread” BUT “put butter in you coffee”🧈
- “you should have small regular meals with snacks” BUT “you should also intermittent fast” 🕑

Diet culture is confusing and (in our opinion) sometimes set people up for failure 😣

We would like to teach you how to eat for YOUR body and YOUR goals while also learning how to distinguish between fact and fiction. 🗞

Get to know us! 🫖

ANIKA:
1) Favourite food: anything from the ocean 🌊
2) Hobby: Running and spending time with my family (especially with my husband and dogs 🐶 ).
3) Guilty pleasure: absolutely anything sweet 🍩 (swipe to see my sweet tooth) and binge watching true crime documentaries. 📺

Make an appointment for us to get to know you and start your journey to better health today!🥝

Get to know us! ☕️

KATHRYN:
1) Favourite food: chicken pesto pasta 🍝
2) Hobby: running and being active with my kids (so basically more running 😂) 🤸🏼‍♀️🏃🏽‍♀️
3) Guilty pleasure: CHOCOLATE and Aromat 🙈 (not together though)

We would love to get to know you too; make an appointment today!🍇

Week 3 of Good Gut Health 🦠🔍

As mentioned in our previous post: specific bacteria contribute to specific benefits such as weight management.🍉
It is great to know that we need certain bacteria for certain benefits but how do we ensure we have them?
1. Eat correctly to feed your healthy bacteria.🍒
2. Supplement specific bacteria for your specific needs💊

In this post we explain what good bacteria we want to cultivate and which products are on the market for your needs.

Make an appointment today and let us help you with a diet for your gut microbiome and to recommend a probiotic for your needs! 🫐

Good gut health 🧬🔍

Part 2 of our gut health series! 🧨

In our previous post we discussed WHAT “Good Gut Health” means.
We know it is something we all need - but WHY? 🫐

Our gut microbiome is now considered an extra organ due to the biochemical integration between the organisms and the host (us).

In this post we discuss the surprising benefits of good gut health:
1. Improved immunity 🦾
2. Weight management 📈
3. Improved mood 🧠
4. Improved sleep 💤

You gut microbiome is part of you! Take care of yourself by taking care of you bacteria 🦠

Contact us if you are interested in an individualized diet for your gut microbiome🫐

Good gut health 🦠🧬

What is a healthy gut? 💡
Shortly: a digestive system that can digest and absorb nutrients effectively.
There are many contributing factors to good gut health of which gut bacteria plays a major role.
A higher level of diversity in gut bacteria may be associated with improved health. While research is ongoing, it appears clear that your gut health plays a role in many areas of your health and well-being.
We’ve had a few patients within the past two months with gut health issues (cramping, bloating, constipation, diarrhoea) and therefore we’ve decided to start here!

A gut-health series! 🔍

If you would like more detail or a personalized diet for your gut contact us today🍎

This is us! ☕
We are two dieticians with a passion for people and health. We strive to help our patients reach better health in a holistic manner. We assess your dietary requirements by looking at previous blood tests, your current routine and we have an Inbody scale to assess body composition to create diets specifically suited for you.

Please contact us on 066 478 1289 to book an appointment 🫐

From a ⬇️⬇️⬇️
pediatric nephrologist....
"First, in term infants, GFR is low and doesn't reach body surface area corrected adult values until the 2nd year of life. https://link.springer.com/article/10.1007/s00467-020-04632-1
Infants can't concentrate their urine well, only up to ~600 mOsm/L compared to 1200mOsm/L in adults, due to immature distal nephrons with an anatomically shortened loop of Henle. If given formulas with a high solute load, they can't excrete it in a small urine volume.
Infants also have impaired water excretion, leading to risk of hyponatremia and even seizures if fed dilute formula.
https://pubmed.ncbi.nlm.nih.gov/9374582/
So, you have to meet the infant kidneys where they are. Give breastmilk or commercial formula that have been designed to provide exactly what the infant can handle and nothing more."

You are more than just a number on the scale!
Inbody assessments offer measurements of fat, muscle, fluid and bone.
Fat and muscle mass can vary depending on your individual goal.
Contact a dietitian to help you reach your goals for 2022.