Zanne Solomon - Registered Dietitian - The Better Weigh

29/08/2023

Looking for more nutrient foods? This video breaks down the 10 most nutrient-dense foods.

09/11/2022

01/07/2022

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25/05/2022

Do you want to lose or gain weight? Are you pregnant or looking to become pregnant? Want to maintain health as you age? Are you an athlete looking to boost performance? See the top reasons you should consult with a registered dietitian nutrition!

23/05/2022

Key messages: • Micronutrients are essential components to promote adequate growth and development in the pediatric stage • Various micronutrients play key roles in...

20/04/2022

Whether you celebrate Easter, Ramadan or Pesach; here's some good news about CHOCOLATE!

Dark chocolate is packed with good-for-you antioxidants. The treat may even play a role in lowering the risk for heart disease, stroke, and diabetes. It may also benefit your skin! We dive into the research behind what makes dark chocolate beneficial.

20/02/2022

Do you want to change your life and/or your lifestyle? Here's some Sunday motivation to help you. Remember, baby steps.

16/11/2021

Do you know what probiotics are, why they're important or how to find them? Check out my latest blog post, 'Go with Your Gut':

What are probiotics, where to find them and how to have a healthy gut.

12/08/2021

Let's celebrate Child Health Month by staying informed with paediatric food-based dietary guidelines 🙂

When your child is 1 year's old, they need 800ml of full cream cow's milk or yoghurt a day.

At 5 year's of age, they need 600ml of milk/yoghurt a day; and after 12 year's they should be getting in at least 400ml milk/yoghurt a day.

But most children don't meet their daily dairy requirements.

20/04/2021

Are you a member of Discovery Vitality? Do you want to get your 1000 nutrition points for the year? All you have to do is book your appointment with our dietitian now, have a dietetic consult and submit your invoice to Discovery (whether your plan covers allied health consults or not). Easy peasy.

03/02/2021

New Year's Resolutions: Tips & Traps

The 1st of January is traditionally the time when people all around the world decide to tackle all the things they’ve been wanting to change about their lives and lifestyles in the past year (or more). This typically manifests as a list of resolutions that they vow to adhere to in the coming year. As the saying goes, ‘New Year, New Me’.

But here’s the problem: the majority of us fail to actually follow through with these changes and/or implement them in the long run. In fact, about 30% of people give up on their resolutions within 2 weeks.

Why is that? Why are are we annually defeated by our New Year’s Resolutions? We know we should exercise more, eat healthier, drink more water, lose weight, cut out junk food, stop smoking, reduce our alcohol intake etc. So why can’t we do it?

Well, I think it’s exactly the same reason why restrictive and regimented diets don’t work on the long term. We try to implement too many drastic lifestyle changes and are quickly overwhelmed by the discomfort of such radical and militant alterations to our lives. We try to do everything at once and imagine that this is possible; a sort of ‘Superman’ complex.

Instead, we should be aiming to implement small changes that increase over time and fit easily into our lives. Think of these as baby-steps which will gradually build up towards a sustainable lifestyle change.

What about setting yourself a small, reasonable goal for each week, or every two weeks, or every month, or however long you need? Then, once you’ve achieved that and made it into a sustainable part of your life, you can keep on with it while adding a new small goal for the next week, two weeks or month.

Some ideas for these weekly/monthly baby-steps are:
• Reduce the sugar in my tea/coffee by 1 teaspoon
• Try to eat vegetables for supper at least every second day
• Replace at least 3 lunches per week with a salad (a salad with a protein like egg or chicken etc.)
• Reduce take-aways or junk food by one time per week
• Reduce smoking by 1 cigarette per day
• Reduce alcohol by one drink per occasion
• Walk briskly for 30 minutes every third day

Doesn’t this sound a whole lot more achievable than going the whole hog right from the start? I think so.

Remember, success is something achievable and sustainable; lifestyle changes which you enjoy and which still make life pleasurable.

Me? This week I’m going to try to be in bed by 9pm every week night. I think I can manage that.