Nourish Dieticians

23/09/2018

Just another reason to join Adventure Boot Camp Cape Town

Don’t miss out on Kim Hoffman and Cath Day's FREE webinar on Thursday, 26 September at 12 pm about “How to work out your own individualised eating plans”.

Once you have joined and signed up for Adventure Bootcamp and ABC have received payment, they will send you a link to join the Webinar!

https://www.adventurebootcamp.co.za/web/training-info/journeytosummer/?gclid=CjwKCAjw85zdBRB6EiwAov3RiigAbKQBzem14u3Dp-joqIbqeydYbt45jxX5nDpJ75rcnR9Or2WRQhoCw4YQAvD_BwE

30/03/2018

Some Easter tips for you! Enjoy the read!

aster time is a time where we get to chill out a little. For most it is the first time we get a little down time after the beginning of the year madness. As we tend to be a little more relaxed... things can get out of hand.. Here are my top tips for Easter...

14/12/2017

🎄 CHRISTMAS COMPETITION #6 🎄

Awesome recipe book up for grabs! This is a FLASH competition ⚡️⚡️⚡️ You only have 24 hours to enter! ⏰

Written for South Africans, the easy-to-understand explanations using the latest nutritional evidence makes Food for Sensitive Tummies your perfect guide to the new, vital you.

It contains easy recipes which are nutritionally balanced - so can be used for the whole family!

Enter:
LIKE Food for Sensitive Tummies
LIKE Catherine Day Dietetics
LIKE Hearts and hiccups
TAG 3 friends in the comments

*T&Cs apply 🇿🇦

14/02/2017

Loving yourself is the foremost important concept when starting a weight loss journey. Make it your goal to: Love and respect yourself enough to nourish your body with foods that provide the nutrients we need for optimal health.

Happy Valentines Day everyone!

Love yourself this Valentine’s day! Self love begins with a healthy mind and body. Healthy eating nourishes the mind and body.
What steps are you taking daily to love yourself?

10/01/2017

Don’t Starve Yourself

Many of my clients believe that when they eat less they will lose weight. Although this is accurate at a certain level, the metabolism actually doesn’t work on this logic. If you eat too little the metabolism will shift down i.e. your body will use less energy, thereby holding on to energy ‘for the famine’.

Ensure that your metabolism stays at its best by eating often during the day, according to hunger. Choose meals or snacks containing low GI, high fibre carbohydrates, lean proteins and healthy plant fat to keep your blood sugar balanced and your hunger levels in check.

05/01/2017

Some great recipes here. One of my goals for 2017 is to eat more plant based foods so this will definitely come in handy.

Eating more plant based foods is not only good for the environment but also great for health! When looking at the Blue Zones of the world - the one thing they all have in common is thay they consume more plants than the average modern diet.

This doesn't mean not eating meat at all but rather that we should be eating smaller portions of meat and more vegetables, legumes, nuts and wholegrains (provide plant protein).

Get off to a healthy start every Monday with these meat-free dinners which the whole family will love.

03/01/2017

Happy New Year!!!

If you want to get yourself healthy this year, remember that healthy lifestyle habits play a larger role in helping you live longer and better than weight alone. Focus on the quality of your diet (less processed, more fruit and vegetables, healthy plant fat, lean protein), getting physically active, and controlling your alcohol intake this year.

Your body, mind and soul will love you for it!

22/11/2016

Three simple things you can do to decrease the chances that your child will become overweight or obese:

1. Don’t smoke during pregnancy
2. Make sure your child eats breakfast early everyday
3. Ensure that your child has a regular bedtime and enough sleep

These 3 points appear to be important factors in predicting whether a child will become overweight or obese, according to research led by University College London.

18/11/2016

A recent study found that if you regularly drink sugar sweetened drinks you are at a 46% increased risk of pre-diabetes and increased insulin resistance

16/11/2016

Some of us are gym bunnies.. others absolutely hate it. If your budget is tight and you don't like the gym environment then here some great ideas on what types of exercises you can do from home. Keep motivated by asking a spouse or friend to do it with you! Movement is so important for health!

Exercising at home is a great idea, but how do you get an effective cardio workout if you don't have much equipment? Find out the best home cardio exercises to help you get fit.

16/11/2016

Sugar Warning

An analysis of 175 countries revealed that for every additional 9 teaspoons of added sugar we eat, there was an 11-fold increase in the prevalence of type 2 diabetes. There are already 8 teaspoons of sugar in a can of cooldrink!

How much sugar do we actually need? Added sugar is not a ‘nutrient’ and has no biological requirement, so the optimum consumption is zero!

How much is safe? This has in fact not been defined yet, since even small amount of free/added sugar (including syrup, honey, jam, and fruit juices) can lead to tooth decay. It has been suggested that the recommended maximum limit of sugar is no more than 3% of daily calories, which equates to about 3 teaspoons of sugar (INCLUDING sugar products) per day.

It can be difficult to know how much sugar you are eating in a day as the companies don’t add this information onto the labels. The ‘of which sugars’ on the label is natural AND added sugar, so is not an accurate indicator. Best is not to use products where sugar is in the first 3-4 ingredients. Remember that sugar has many pseudonyms!!!

When you decrease or eliminate sugar from your diet, positive health effects appear quite quickly. A recent study of 43 Latino and African American children with metabolic syndrome decreased sugar from 28% of calories to 10%, and they found significant decreases in their triglycerides, LDL cholesterol, blood pressure and fasting insulin within just 10 days.

An occasional small treat can be ok, but sugar really has no place as part of a ‘healthy balanced diet’. Let’s try to get it out of our system!

08/11/2016

Cocoa is packed with health benefits, and a recent look at all the current studies indicate that cocoa may reduce high cholesterol, insulin resistance and inflammation, which are all risk factors for diabetes and heart disease.

Does this mean I can/should eat chocolate every day?

No! Rather add unsweetened cocoa powder to your foods:

1) Add a teaspoon of cocoa powder to your morning smoothie (try the chocolate peanut butter smoothie: cocoa powder, peanut butter, banana and milk = DELICIOUS!!)
2) Add a teaspoon of cocoa powder to your oats porridge
3) Add a teaspoon of cocoa powder to your plain (preferably low fat) yoghurt for a delicious chocolate flavour – no sugar needed!
4) Add a teaspoon of cocoa powder to a cup of warmed (low fat/ fat free) milk
5) Add a tablespoon of dark chocolate nibs to your trail mix (nuts/seeds/dried fruit)