Happy Heart Day!

0 February 14, 2018

We thought we’d take this opportunity on Valentines Day, to remind our clients and readers of the importance of heart health.  Did you know that heart disease is the #1 cause of death globally? More people die annually from Cardiovascular diseases than from any other cause. The most important risk factors for heart disease & stroke are unhealthy diet, physical inactivity, tobacco use & alcohol abuse. Here are some key heart health tips:  

  1. Eat more colourful, fresh fruit & vegetables in your diet. Aim for 3-5 servings daily where 1 serving is the sizeof your fist.
  2. Fill up on fibre in the form of wholegrain carbohydrates such as oats, corn, quinoa, brown rice and wholegrain crackers or cereals.
  3. Stop added salts in cooking! Add fresh herbs, onion, garlic, ginger and curry spices for extra flavour in place of stock cubes, cook-in-sauces and salt.
  4. Away with animal fats – chicken skin, butter, fat on meat and dairy fat. Instead, c

Posted in Uncategorized
0 January 30, 2018

Looking for some cooking inspiration? Sign-up for our Domestic Cooking Classes series! These classes are back by popular demand and are such fun – for all! The classes are run by Nicola, one of our Registered Dietitians and they cover the basics of healthy cooking for anyone who would like to learn more in the kitchen. There are 3 classes in the series, each class covers a new topic with new recipes. The sessions run from 9:00 – 12:00 at the Miele kitchen in Bryanston. The first class covers “Dinners Done & Dusted” – easy, low-carb meals that work for the whole family. The second class provides much needed lunch box ideas & inspirations – for kiddies and adults. The last class is all about super summer salads to wow friends on the weekend or to mix things up in those busy work weeks. Contact us on 0114635502 for more information – but don’t wait, the class is almost full! Don’t miss out – we can’t wait to see you there!

Posted in Uncategorized
0 January 8, 2018

The New Year is here – 2018 is in full swing and we hope it has started off well for all our clients and readers.  What better way to encourage positive change and improvement than hearing how others achieved success? Dwaine shares his  story after seeing dietitian, Jessica Pieterse, from Nutritional Solutions Bryanston. “After my trip to Mauritius with family I returned at 108Kg which is the before picture, this was around the end of July 2016. For 6 months, I tried to lose the weight by running in a gym and making small changes to my diet however, I only lost 4Kg. I went to Jessica as part of my 2017 new year resolution goals. I started off in mid-January 2017 weighing 104kg. On the 29 July 2017, a year after returning from Mauritius, I weighed in at 88kg. I had lost 16kg in the 6 months from first starting the program with Jessica. I had also lost about 15cm off my waist. The way I changed my lifestyle was that I followed the diet given to my dad and I as closely as possible. We often had conversations about how do we best manage alcohol intake. Another thing that worked for me was that I stopped going to gym but rather walked on average 5km every day. This habit soon developed into running at ParkRuns. I am proud to say that I have also managed to now break the 30-minute mark for the 5km. I find that even although I am no longer strictly following the diet, my idea of f

Posted in Uncategorized
0 December 22, 2017

And just like that, 2017 is drawing to a close. Can you believe it? As all of our clients and readers head off on the December holiday break we wish you a happy and blessed time with loved ones. We encourage you to enjoy the well deserved rest that this holiday period brings and to cherish the special time shared with family and friends. Your holiday should not revolve around eating – as much as there is pleasure in a Mince Pie or slice of Christmas Cake, it is not the main purpose of the holiday. Try out these tips below to help you out over the holidays:

  • Don’t catastrophise things – no one ever becomes unhealthy from eating one treat.
  • If you overindulge, don’t panic. Dust yourself off and get back on track with the very next meal.
  • Focus on family, rest and making memories over this holiday period. Take the emphasis off the food.
  • Stay active everyday – it doesn’t have to be the gym. You can go for a walk on the beach; play bat and ball or do whatever gets you up and going. Make a concerted effort to move for an hour a day over the break.
  • Pay attention to portion – keep your portions controlled to help you enjoy all foods in balanced amounts.

From all of us at N

Posted in Uncategorized
0 October 24, 2017

Fat is an essential part of our diet and supports many metabolic processes. To achieve optimal health and reduce risk for chronic disease it is important to include fat in your diet. The principle is to focus on the best types and the correct quantity of fats to get the benefit from them. Let’s take a look at three types of omega fatty acids namely omega 3, 6 and 9. What are omega-3 fats? Omega-3 is a family of fats that are important for health and come in different forms:

  • ALA (alpha-linolenic acid) cannot be made in the body so must be eaten in our diet. ALA is found mainly in vegetable oils, rapeseed and linseed (flaxseed), nuts (walnuts, pecans and hazelnuts) and green leafy vegetables.
  • EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are long-chain fats that can be made from ALA in our bodies. They have the most direct health benefits. Making EPA and DHA from ALA happens slowly and only small amounts are formed. The best way of ensuring we are taking in an adequate amount of EPA and DHA is to eat foods rich in these fats.

Posted in Uncategorized
0 October 19, 2017

The term ‘superfood’ has become a common concept in our everyday conversations. What makes a super food so super, and do we have to eat these magical foods to stay healthy? Can we eat a variety of ‘normal’ foods and get similar health benefits? Let s take a closer look to see what superfoods are all about.  All types of food provide our bodies with a variety of nutrients. We classify the nutrients in two groups namely macro and micro nutrients. Macronutrients are nutrients that contribute to the energy value or content of the food and appear in large quantities in foods. There are 3 macronutrients: carbohydrates, proteins and fats. Micronutrients do not contribute to the energy content of the food and appear in small quantities in foods and are known as vitamins and minerals. Sufficient quantities of macro and micro nutrients are vital for good health. Superfoods become super when the food contains  an abundance of micro nutrients in large quantities that are deemed good for our health. Let’s compare the popular health claims made for some superfoods and then check how each of these superfoods compares to

Posted in Uncategorized
0 October 13, 2017

This week is National Nutrition Week where the theme for the week is “Rethink your drink!” A particularly applicable theme after the latest Demographics and Health Survey indicated that two-thirds of women and a third of men in the country are overweight or obese. There are increasing worldwide consumption of ‘free’ sugars in the diet. These free sugars are found in foods or beverages that contain no vitamins or minerals or other nutrients, only sugar. Consumption of these, particularly in the form of sugar sweetened beverages (SSBs), is associated with weight gain in both children and adults. There are a number of beverages available to the public as an alternative to drinking water and as part of this week’s national nutrition week, we encourage South African’s to re-think the drinks theya re choosing to ensure that they are consuming less free sugars. Adequate daily water intake is so important to remain well hydrated and to assist the kidneys with waste excretion. However, Dietitians are often asked the question “what else can I drink, apart from water, to keep hydrated?” Variety is the spice of life after all, so it is important to find different ways to hydrate that are still healthy. We often associate the words “organic” “natural”, “aloe”, “coconut” etc. with health. We assume that these drinks should be healthier compared to the average

Posted in Uncategorized
0 October 11, 2017

The term ‘superfood’ has become a common concept in our everyday conversations. What makes a super food so super, and do we have to eat these magical foods to stay healthy? Can we eat a variety of ‘normal’ foods and get similar health benefits? Let s take a closer look to see what superfoods are all about.  All types of food provide our bodies with a variety of nutrients. We classify the nutrients in two groups namely macro and micro nutrients. Macronutrients are nutrients that contribute to the energy value or content of the food and appear in large quantities in foods. There are 3 macronutrients: carbohydrates, proteins and fats. Micronutrients do not contribute to the energy content of the food and appear in small quantities in foods and are known as vitamins and minerals. Sufficient quantities of macro and micro nutrients are vital for good health. Superfoods become super when the food contains  an abundance of micro nutrients in large quantities that are deemed good for our health. Let’s compare the popular health claims made for some superfoods and then check how each of these

Posted in Uncategorized
0 October 6, 2017

The term ‘superfood’ has become a common concept in our everyday conversations. What makes a super food so super, and do we have to eat these magical foods to stay healthy? Can we eat a variety of ‘normal’ foods and get similar health benefits? Let s take a closer look to see what superfoods are all about.  All types of food provide our bodies with a variety of nutrients. We classify the nutrients in two groups namely macro and micro nutrients. Macronutrients are nutrients that contribute to the energy value or content of the food and appear in large quantities in foods. There are 3 macronutrients: carbohydrates, proteins and fats. Micronutrients do not contribute to the energy content of the food and appear in small quantities in foods and are known as vitamins and minerals. Sufficient quantities of macro and micronutrients are vital for good health. Superfoods become super when the food contains  an abundance of micronutrients in large quantities that are deemed good for our health. Let’s compare the popular health claims made for some superfoods and then check how each of these superfoods

Posted in Uncategorized
0 October 2, 2017

James shares his amazing change with dietitian, Jessica Pieterse, from Nutritional Solutions Bryanston. James was first seen by Jessica in October 2016 after his doctor advised him to lose weight as his health was compromised. He was on medication for his blood pressure and cholesterol, he was overweight and had a family history of stroke, heart attack and high cholesterol. James shares that “With Jessica’s guidance I reached my goal weight in 12 weeks and got to Jessica’s recommended goal weight for me in 14 weeks. I lost 13kgs during this period.”  “The health aspect of my diet is just as important as my weight control and I have so far, with my doctor’s blessing, been able to reduce my cholesterol and blood pressure medication by half. I am aiming to ultimately come off the medication completely.”  “I have been able to keep to my target weight of between 64kgs and 66kgs up until now which has been 7 months.”  “I had to work at it diligently but it was worth it. It was manageable as there are plenty of satisfactory food options to

Posted in Uncategorized