Diet & Nutrition

Wellness Makeover: 8-week health and weight loss program

Wellness Makeover - 8-week health and weight loss program

Wellness is defined as “being in a state of good health”. Health is always important, and good health is something we all strive for. Some people get it right on their own, but others need a bit of guidance. For those of you who need a bit of guidance, I have put together an 8 week wellness makeover package.

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Cancer: Healthy diet to reduce your risk


Everyone knows someone who has battled cancer, or they have fought the battle themselves. Cancer can affect anyone. Do we have to sit back and wait our turn for the inevitable diagnosis, or can cancer be prevented?

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I need more energy!

i need

Apart from a desire to lose weight, a lack of energy is one of the top complaints I hear in my practice on a daily basis. Whether the person sitting in front of me is a mom who doesn't have time for herself, or an executive with mountains of responsibility, or anyone in between, energy levels are a daily concern.

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Pack the Perfect Lunchbox

Pack the perfect

Let's do lunch! For most of us, that is not something we say all that often, except maybe on weekends. But we all need to eat lunch everyday. Which means that we need to have a plan and lunch foods available in the kitchen.

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Make the most of your Vitality Nutrition Consultation

Make the most of your

Good nutrition is the foundation of human health. With this in mind, the role of the dietician in helping you maintain your health, or achieving health, cannot be underestimated. We are, after all, experts in diet and nutrition.

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Eating for Immunity

Eating for

The 1st of December every year is World AIDS Day. It is a time for us to look at ourselves and examine our behaviours and our perceptions around HIV and AIDS.
Do we really know enough about HIV?
Do we ever talk about HIV?
Do we accept people who are HIV positive?
Do we treat them the same way we treat everyone else?
Are we still scared of HIV?
Do we know how to manage it?

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Manage Your Diabetes on Holiday

ManageYour Diabeteson Holiday

This month is all about diabetes. It is Diabetes Awareness Month, with today, Wednesday 14 November being World Diabetes Day. With diet being an essential component of diabetes management it would be a crime for me not to add my 2 cents worth to the conversation.

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Food label cheat sheet

Cheat Sheet copy

I am a food label reader. I like to know what and how much is in the food I am eating. I am sure that most people want to know what they are eating, but when faced with the information on a food label, their brain flies into a spin, trying to understand the information presented there.

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Benefits of eating breakfast

6 Benefits

  • Do you eat breakfast?
  • Do you eat eggs?
  • Do you prefer cereal?
  • Or do you eat leftovers from supper?

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Wow! It is October again!
That means it is National Nutrition Week. This year it has been decided that the theme for National Nutrition Week and National Obesity Week will be the same. Since these weeks run consecutively over the next 2 weeks, it makes perfect sense to combine them. So, what it is the theme?

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Cholesterol, cardiovascular disease and... potatoes

Love your heart-3

This week is the last week of Heart Month, with World Heart Day on the 29th of September. The number of people worldwide who die daily from heart attacks and strokes is alarmingly high. The sad thing is that most of these deaths can be prevented by adopting a healthy lifestyle.

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Stress: Eat well to help your body cope


Stress! A word that is thrown about all too often. Whether it is work stress or family stress or social stress, we all experience some degree of stress. When does the stress in our lives become a problem? Some people seem to thrive on the continuous adrenaline rush of being under constant pressure. Others stumble at the first hurdle.

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Healthy Hearty Winter Soups: Part 2

Healthy Hearty

What to look for in a bought soup

I had a great response to my article about making a healthy, hearty winter soup. But it seems that although everyone is excited about eating soup in the colder weather, there are not many people who have the time or the inclination to make their own. Without fail, the people who commented on the article, asked me what they should be looking for in a bought, ready-made soup.

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Healthy Hearty Winter Soups


Winter is that time of year when people feel like hibernating and snuggling up in a blanket with a big cup of warming soup. Most like it piping hot, some will drink it cold, some like it spicy, some prefer it bland, some enjoy it chunky, others would rather have it smooth. Whatever your preference… make it healthy!

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Top 10 excuses for not eating more plants

Top 10 Excuses

Have you stopped to consider what it means to eat a "plant-based" diet? I think for most people, the concept means that you become a vegetarian. And that often seems to be where the thought process comes to an end. Apart from a handful of people who are driven to cut animal products out of their diets, most people are not willing to turn their backs on steak and chicken wings. But, does it have to be an all or nothing approach? Isn't it possible to eat a bit less meat and a lot more veggies? Can you not supplement your "plant-based" diet with animal protein?

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Chocolate: My (not so) secret indulgence


Happy Easter! If you are like me (and I now that I am not alone!), Easter is a time for pretending that you don't like chocolate nearly as much as you actually do. As a dietician, I often try not to tell people what I do because then they will:
  1. Start to feel guilty about what they are eating and try and hide their plates from me
  2. Very self-consciously start picking what they eat very carefully
  3. OR… They will start scrutinising my plate!

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Baby Marrow Salad

Baby Marrow Salad

I always like to serve something familiar, but a little out of the ordinary when we have people around for a meal. Last week, we invited people who really enjoy their salads. This simple baby marrow salad was a huge hit!

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Relapse Prevention: Making your lifestyle changes last

Relapse prevention

Setting yourself up for success!

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Do you have SMART health goals?

Do you have

February has arrived! 2018 is officially well on its way. How are you doing? Have you made a start towards achieving your goals for 2018? Or are they still sitting somewhere at the back of your mind, waiting for the right time? I have to confess that my goals for 2018 have been on the back burner. I have made a couple of half hearted attempts at getting started, but life got in the way and I had a serious lack of motivation!

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New Year's Resolutions - Set yourself up for success!

New Year's Resolutions
Welcome to 2018!
I hope your year has begun well and you are ready to make this year your best one ever!

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Christmas lunch

Christmas Lunch

In South Africa we have many different Christmas dinner traditions. Some of us stick to the more traditional European fare of Turkey and Gammon with roast potatoes and lots of vegetable sides, some of us will throw some prawns on the braai and some will have a roast leg of lamb with all the trimmings. Whatever your Christmas meal traditions are, will you be throwing caution to the wind and making it as rich and decadent as you can, or will you moderate it a bit and enjoy a lighter Christmas meal?

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School Holiday Snacks

authentic leather

The December school holidays are upon us! The school year seems so long and so short at the same time. It is time to let routines slide, put the books away and bring on the fun!

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Mindfully Surviving the Holiday Season


There is a definite sense of panic in my office with the build up to the holiday season. The beach-body deadline is fast approaching and those that have put in such an enormous amount of effort in order to achieve their best beach-bodies are dreading the inevitable indulgences that seem to be part and parcel of the December holidays.

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10 Tips for Navigating Your Year-End Functions


December is only a week away! There seems to be a frenzied rush to get everything done before the silly season sets in and everybody downs tools for a hard earned rest. In other words, it is business as usual for this time of year!

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The Dietary Management of Diabetes

Diet and Diabetes

With yesterday being World Diabetes Day, there was a big hype on my Facebook feed about diabetes and what it means to live well with Diabetes. Helping people with Diabetes to find their way forward and to rediscover their hope and zest for life, has always been a passion of mine. With continued support and encouragement, living well with Diabetes doesn't have to be a daunting task.

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Diabetes Day


Today, 14 November, is World Diabetes Day. It is time for a more serious blog article. Living with Diabetes can be very daunting, especially since it is a condition that will need to be managed well for you to continue to live a healthy, energised life.

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Yoghurt DIY

Do It Yourself

About 2 years ago I got a bee in my bonnet about making my own yoghurt. I know that a lot of people think that is crazy! There is nothing wrong with the commercially available yoghurt. My mother certainly thought that I had lost my marbles. But I went ahead and did it anyway. And I haven't looked back.

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8 Reasons to Enjoy Dairy

8 Reasons

Anyone who has ever consulted with me about their diet knows that I am a dairy fan! So when I received an invitation for a continuing education event from Rediscover Dairy, the Consumer Education Project of Milk SA, I jumped at the opportunity. I wanted to know if there is any scientifically proven reason for people to avoid dairy products.

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Alcohol: Pros and Cons

Alcohol pros and cons

To finish off my drinks theme, I thought that I should take a look at alcohol. Most of us indulge from time to time, some of us more than others, but the bottom line is it is nice to relax with a glass of wine (or beer or whiskey - insert your drink of choice here). So, apart from helping us to relax, does drinking alcohol have any other health benefits?

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Rethink your drink - Drink water

Rethink your drink

Water is essential to life. What is it they say? You can survive for weeks without food, but only days without water? Or something to that effect! The bottom line is we need to drink water to survive. But… I can hear you thinking… You are wondering why coffee and fizzy drinks and iced tea don't count? And what about flavoured water, surely that is still water?

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Your day in drinks - Cheers!

Your Day in Drinks

I am not only talking about that glass of wine - or 2 - you have with supper every night. I am talking about EVERYTHING you drink from the moment you wake up until the time you go to bed.
  • Have you ever thought about what you drink?
  • Do you drink enough?
  • Do you drink too much?
  • Do your drinks contribute to your weight problem?
  • Do your drinks keep you healthy?
  • Do your drinks cause insomnia?

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Quick weekday suppers

Quick Weekday Suppers copy

Spending time in the kitchen at the end of the working day, when everyone is tired, hungry and irritable is nobody's idea of fun. Take the stress out of weekday suppers by being prepared and cooking simple meals from everyday ingredients.

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Meal plan in 5...4...3...2...1...

meal plan
Healthy eating 7 days a week (or even 5 or 6 days a week - we are not all nutrition saints!) is possible. It takes a little bit of time and planning, but once it is done, there is no more room for excuses. You don't even need a lot of nutrition know-how. Read More…