Lindsay Reid RD

23/05/2023

13/04/2022

The 𝑫𝒆𝒕𝒆𝒓𝒎𝒊𝒏𝒂𝒏𝒕𝒔 𝒐𝒇 𝒉𝒆𝒂𝒍𝒕𝒉

In light of health awareness month, I thought it would be worth discussing the factors that contribute to health, given the definition (see previous post)

Health is often minimized to:
"I'm healthy because I don't have any illnesses"
"I"m healthy because I keep active"
"I'm healthy because I only eat lettuce"...etc

There are many factors that need to be taken into consideration: ➡️ swipe to see

When seeing patients, it is important that Dietitians take all of these factors into consideration when planning the management strategies for a patient, even though they're not all directly food or nutrition related.

It's also important to consider factors that people may be unable to control, or are subjected to, due to life circumstances.

In South Africa, the divide between rich and poor is extreme and it can be seen in the difference in health amongst the rich and the poor. Despite there being access to health care, many South Africans do not have these factors acting in their favour.

The aim of this post is to create awareness around health and the factors that implicate it, while also highlighting the complexity of it.

That being said, what can you work on to contribute to your better health? How can you help influence someone else's health for the better?
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06/04/2022

Let's kick off 𝑯𝒆𝒂𝒍𝒕𝒉 𝑨𝒘𝒂𝒓𝒆𝒏𝒆𝒔𝒔 𝑴𝒐𝒏𝒕𝒉 by defining the term 𝑯𝒆𝒂𝒍𝒕𝒉, according to the World Health Organization 💫

Last week, I asked what you think it means to be healthy. Does this change your response?

Being "healthy" is a loaded term, and it's important to note that there isn't really a "one size fits all" approach when it comes to health.

We'll dive into the nitty gritty of it all over the next few weeks 🤩

Stay tuned!
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01/04/2022

April is 𝑯𝒆𝒂𝒍𝒕𝒉 𝑨𝒘𝒂𝒓𝒆𝒏𝒆𝒔𝒔 𝑴𝒐𝒏𝒕𝒉 in South Africa

What do you think it means to be healthy?

Stay tuned over the next few weeks to find out!
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19/03/2022

𝑺𝒂𝒍𝒕 𝑺𝒉𝒂𝒌𝒆𝒓 🧂

For my last post for 𝑺𝒂𝒍𝒕 𝑨𝒘𝒂𝒓𝒆𝒏𝒆𝒔𝒔 𝒘𝒆𝒆𝒌, I thought I'd share this neat trick for making your own spice blend - more flavour, less sodium.

1. Get an empty salt/spice shaker
2. Decide on your flavour profile by selecting 4 spices + salt
3. Fill the shaker as in the pic above
4. Enjoy!

Now, you could use a bigger shaker and add additional spices, i.e. divide the container into 6ths or 10ths, etc...

Whatever you do, the aim is to have only a small portion of the spice mix be salt, thus reducing sodium intake.

𝑹𝒆𝒎𝒆𝒎𝒃𝒆𝒓 to use pure herbs or spices and not the ones with salt already added to them. Below are some examples of pure herbs and spices:
• cumin
• white/black pepper
• ground coriander
• paprika
• pure masala/curry powder
• onion/garlic powder
• cinnamon
• nutmeg
• parsley
• chili flakes/chili powder
• rosemary/thyme
• other. The list is endless...

And thats a wrap on Salt Awareness Week, if you have any questions, drop them in the comments below or DM me.

ᴘʟᴇᴀꜱᴇ ɴᴏᴛᴇ, ɴᴏ ᴘᴇʀꜱᴏɴᴀʟɪᴢᴇᴅ ᴀᴅᴠɪᴄᴇ ᴡɪʟʟ ʙᴇ ᴘʀᴏᴠɪᴅᴇᴅ ᴡɪᴛʜᴏᴜᴛ ꜰᴏʀᴍᴀʟ ᴄᴏɴꜱᴜʟᴛᴀᴛɪᴏɴ ᴀɴᴅ ᴀꜱꜱᴇꜱꜱᴍᴇɴᴛ.

Happy spice mixing!
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17/03/2022

Reading the nutrition label for 𝒔𝒐𝒅𝒊𝒖𝒎

Reading the nutrition label can provide us with a tonne of information about the food products we consume, but do we know what to look for?

When comparing products, always look at the value per 100g, as serving sizes differ from product to product.

In terms of 𝒔𝒐𝒅𝒊𝒖𝒎, the daily limit is 2400mg per day (1 teaspoon of table salt), but this value should actually account for all the foods we eat throughout the day that may contain sodium.

This is where reading the label comes in.

If a product contains less than 120mg of sodium per 100g, then we can consume it often.

If a product contains 120 - 600mg of sodium per 100g, then we should limit our intake of the product.

If a product contains more than 600mg of sodium per 100g, we should avoid consuming the item as part of our regular intake.

The idea is not to count the mg of sodium throughout the day but rather to be mindful of choosing options lower in sodium so that our total daily intake will essentially be lower.

Remember, a diet high in sodium puts us at risk for cardiovascular/heart disease, hypertension (high blood pressure), and stroke.

Now that you've got the knowledge, let's see you put it to action! Prevention is better than cure!

ᴘʟᴇᴀꜱᴇ ɴᴏᴛᴇ, ᴛʜᴇ ᴇxᴀᴍᴘʟᴇꜱ ᴀʀᴇ ᴏɴʟʏ ᴛᴏ ʀᴇꜰᴇʀᴇɴᴄᴇ ꜱᴏᴅɪᴜᴍ. ɪᴛ ɪꜱ, ᴏꜰ ᴄᴏᴜʀꜱᴇ, ɪᴍᴘᴏʀᴛᴀɴᴛ ᴛᴏ ᴀʟꜱᴏ ᴄᴏɴꜱɪᴅᴇʀ ᴛʜᴇ ᴏᴛʜᴇʀ ᴄᴏᴍᴘᴏɴᴇɴᴛꜱ ᴡʜᴇɴ ᴄʜᴏᴏꜱɪɴɢ ᴀ ᴘʀᴏᴅᴜᴄᴛ - ɪ ᴡɪʟʟ ᴅɪꜱᴄᴜꜱꜱ ᴛʜᴇꜱᴇ ɪɴ ᴛɪᴍᴇ.
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10/03/2022

09/03/2022

Truth vs. Myth: 𝑨𝒑𝒑𝒍𝒆 𝒄𝒊𝒅𝒆𝒓 𝒗𝒊𝒏𝒆𝒈𝒂𝒓 𝒇𝒐𝒓 𝒘𝒆𝒊𝒈𝒉𝒕 𝒍𝒐𝒔𝒔 🤔

ᴍʏᴛʜ and here's why...

There is no magical tool to make weight loss instant. ACV is no different. There have been several claims regarding ACV and significant weight loss; however, there is very little scientific evidence to support these claims.

If you are eating in a calorie surplus (more than your calculated calorie intake), 1-2 tablespoons of ACV is not going to counter the surplus.

Be mindful of the nutritional claims out there! 🤞💖
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04/03/2022

𝑾𝒐𝒓𝒍𝒅 𝑶𝒃𝒆𝒔𝒊𝒕𝒚 𝑫𝒂𝒚

Obesity is a global problem 📈

The aim of World Obesity Day 2022 is to raise awareness around the extent and impact of obesity around the world.

800 million people around the world are living with obesity (with millions more at risk), while in SA, 7 in 10 women and 3 in 10 men are obese. Even more concerning, 1 in 7 of South African children are obese.

Obesity is a major risk factor for a number of health conditions, namely diabetes, high blood pressure, and heart disease. People living with obesity are also twice as likely to be hospitalized if tested positive for Covid-19.
➡️ Swipe for obesity causes

Now, obesity is more than just a person's weight. It impacts their overall health and wellbeing and is influenced by various factors.

The aim of this post is to support those living with obesity, reduce the stigma faced by those living with it, develop safe, healthy, and sustainable environments conducive to good health in the future.

If you or anyone you know may need help with obesity, or have any questions related to obesity, reach out to your GP or a dietitian near you.
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⁽ᴵⁿᶠᵒʳᵐᵃᵗⁱᵒⁿ ᵃᵇᵒᵛᵉ ᵃᵈᵃᵖᵗᵉᵈ ᶠʳᵒᵐ ʷᵒʳˡᵈᵒᵇᵉˢⁱᵗʸᵈᵃʸ.ᵒʳᵍ⁾

03/03/2022

𝑵𝒐𝒕 𝒔𝒐 𝑨𝒔𝒊𝒂𝒏, 𝑨𝒔𝒊𝒂𝒏 𝒔𝒂𝒍𝒂𝒅 🥗

Yesterday's lunch was a quickly thrown together ensemble made up of leftovers from the fridge. And let me tell you, it was 𝒅𝒆𝒍𝒊𝒄𝒊𝒐𝒖𝒔! Eating nutritious food, doesn't always have to be complicated...

ɪɴɢʀᴇᴅɪᴇɴᴛꜱ:
- Mixed greens (rocket mix & baby spinach)
- Leftover coleslaw (Woolies Ruby coleslaw)
- Chopped fresh tomato
- Leftover chicken breast
- Spring onions & sesame seeds for garnish
- Made a quick dressing with soy sauce, oyster sauce & honey

ᴄʜᴀʟʟᴇɴɢᴇ: For the month of March, see if you can come with up with some nutritious lunches using the leftovers from your fridge!
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01/03/2022

🤩🤩🤩

Call/Whatsapp: 079 152 7137
Email: Lindsayreidrd@gmail.com

All major medical aid service providers are accepted.
Card machines are also available.

Virtual consults/home visits can be arranged.

21/02/2022

📢 𝑰𝒕'𝒔 𝒂𝒍𝒎𝒐𝒔𝒕 𝒕𝒊𝒎𝒆!

So excited, I can barely wait! 🤩

Just a reminder...
- Medical aid will be accepted (plan dependent)
- On-site card facilities will also be available
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14/02/2022

𝑯𝒂𝒑𝒑𝒚 𝑴𝒐𝒏𝒅𝒂𝒚 🌷

(and happy 𝑽𝒂𝒍𝒆𝒏𝒕𝒊𝒏𝒆'𝒔 𝒅𝒂𝒚 🥰)

This is your Moday motivation to continue with your health lifestyle goals!

Two things to remember this week:
- stay consistent with your implementation
- moderation is key

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