Kirby Hendricks, RD

Kirby Hendricks, RD Registered Dietitian (SA)
Face-to-face and online consultations.

30+ plants in your weekly diet doesn’t have to be overwhelming, here is two simple examples 🙌🏼😅
06/10/2025

30+ plants in your weekly diet doesn’t have to be overwhelming, here is two simple examples 🙌🏼😅

PCOS Awareness Month 🤍Living with PCOS can be challenging, but small nutrition shifts really add up. From steadying bloo...
15/09/2025

PCOS Awareness Month 🤍

Living with PCOS can be challenging, but small nutrition shifts really add up. From steadying blood sugar to calming inflammation, the right plan can help you feel more in control of your body.

Start here:
👉 Build balanced meals (protein + fibre-rich carbs + healthy fats + lots of veg)
👉 Don’t skip meals: eat every 3–4 hours to support steadier insulin + energy
👉 Anti-inflammatory pattern: fish, olive oil, legumes, veg, fruit, herbs & spices
👉 Hydration: 8–10 glasses/day; herbal teas count

Personalised nutrition matters so remember PCOS looks different for everyone (symptoms, labs, goals). The best results come from a plan tailored to you, not one-size-fits-all.

If you want a personalised plan, I work 1:1 with women across SA.

10/09/2025

Vitamin D Deficiency is common (and often overlooked) and is tied to insulin resistance, inflammation, irregular cycles and fertility markers. If you're deficient, you can't fix it with food alone, get tested and supplement appropriately. support: fatty fish, eggs/fortified dairy, sun-exposed mushrooms and short, sensible sun expose.Book testing & a personalised plan via my website.

Feeling off but told your labs are “normal”? In my latest blog, I break down the blood tests I recommend every woman req...
24/06/2025

Feeling off but told your labs are “normal”?

In my latest blog, I break down the blood tests I recommend every woman request yearly, from thyroid and iron panels to insulin markers and key nutrients to uncover what’s really going on beneath the surface.

I also created a free pdf download for you, so comment “checklist” below. 👇🏽

👉 to read my full blog click the link in my bio or go to my website.

Because I work with people managing inflammatory conditions, I always recommend aiming for 4-5 cups of veggies per day t...
20/03/2025

Because I work with people managing inflammatory conditions, I always recommend aiming for 4-5 cups of veggies per day to maximize these benefits. Small, consistent changes can have a big impact on your health! 🌿

What’s your favourite way to add more veggies to your meals? Drop your go-to in the comments! ⬇️

🔥 Chronic inflammation is like a fire that never fully burns out but omega-3s can help put out the flames! Omega-3 fatty...
13/03/2025

🔥 Chronic inflammation is like a fire that never fully burns out but omega-3s can help put out the flames!

Omega-3 fatty acids are powerful anti-inflammatory nutrients that support insulin resistance, Hashimoto’s, Endometriosis, PCOS, gut health, and more.

But not all omega-3s are created equal! Focus on EPA & DHA (found in fatty fish & quality supplements) for the best benefits.

🛑 Signs of chronic inflammation:

Fatigue & brain fog
Joint pain & muscle aches
Digestive issues (bloating, constipation, diarrhea)
Unexplained weight gain
Headaches
Skin irritation

🌿 Food first always! Increase your omega-3 intake by:

- Eating fatty fish 3x per week (make use of canned fish like sardines, salmon, pilchards, etc.)
- Adding flaxseeds & walnuts to meals

Have you been adding fatty fish to your weekly meal plan?

What makes bread high in fibre? 🍞✨Check the nutrition label! If dietary fibre is >6g per 100g, it’s a high-fibre choice....
06/03/2025

What makes bread high in fibre? 🍞✨

Check the nutrition label! If dietary fibre is >6g per 100g, it’s a high-fibre choice. Use this trick for any packaged carb!

🌾 Why does it matter?

Wholegrain, high-fibre bread helps balance blood sugar, prevent insulin spikes, and support gut health.

Here’s how to build a sandwich that fuels your goals:

🥪Solid Foundation: Start with high-fibre bread (see options above)—it’s the base of a balanced meal.
🥬 Add Greens: Spinach, lettuce, or leafy greens for fibre & antioxidants.
🍗 Protein Power: think turkey pastrami, chicken, tuna, sardines, pilchards.
🥑 Smart Spreads: Mustard, mashed avo, reduced oil mayo.
🥗 Balance It Out: Serve with half a plate of veggies for a nutrient-packed meal.

Bread isn’t the enemy—it’s about quality & balance! 💛

Every choice you make, what you eat, how you move, how you rest, is connected. 🌿✨ Behavior change starts with awareness....
27/02/2025

Every choice you make, what you eat, how you move, how you rest, is connected. 🌿

✨ Behavior change starts with awareness.
When you take a moment to pause and reflect on your patterns, you uncover the ‘why’ behind your actions.

Ask yourself:
💡 How do my emotions affect what I eat?
💡 How does my movement influence my energy and mood?
💡 Am I hydrated enough to feel my best?

Tracking your daily habits isn’t about perfection, it’s about understanding your unique rhythm and finding opportunities to grow.

Imagine having a clear picture of your emotions, your meals, your movement, and your self-care all in one place. What could you learn about yourself? What could you improve?

Change doesn’t come from judgment. It comes from paying attention, being kind to yourself, and taking one step at a time. 💛

What’s one small habit you’re working on today? Let me know below!

Meal planning doesn’t have to be complicated, it’s all about keeping it simple, balanced, and delicious! Personally, I p...
20/02/2025

Meal planning doesn’t have to be complicated, it’s all about keeping it simple, balanced, and delicious! Personally, I prefer planning my meals for the week rather than prepping everything in advance on a Sunday. I love the flexibility and variety it brings, making each meal feel fresh and enjoyable!


Save this post for your next grocery run! 🛒✨This isn’t a complete list, but it’s a great starting point! Here’s a breakd...
13/02/2025

Save this post for your next grocery run! 🛒✨
This isn’t a complete list, but it’s a great starting point! Here’s a breakdown of nutrient-rich foods to help you build balanced meals using the C+P+F+V formula:
✅ C (Carbs)
✅ P (Protein)
✅ F (Fats)
✅ V (Veggies)
Mix and match to create simple, nourishing meals! 🍽️💛

Nourishing your body isn’t about restriction, it’s about adding more of what makes you feel GOOD. The key to nourishment...
07/02/2025

Nourishing your body isn’t about restriction, it’s about adding more of what makes you feel GOOD.

The key to nourishment? Adding more of what fuels you, not focusing on what to remove. 💛

👉 What’s one thing you’ll add to your next meal? Let me know in the comments!


Tag someone who needs this reminder today 💕
30/01/2025

Tag someone who needs this reminder today 💕


Address

Suite 2, Grd Floor Century Medical Suites, 4 Park Lane, Central Park
Cape Town
7441

Opening Hours

Monday 08:00 - 16:00
Tuesday 08:00 - 16:00
Wednesday 08:00 - 16:00
Thursday 08:00 - 16:00
Friday 08:00 - 13:00

Telephone

+27836822948

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