Keri Strachan Registered Dietitian

22/01/2026

Best gym ever!!

17/01/2026

The 2025-2030 Dietary Guidelines for Americans (DGA) have made some wonderful changes, one in particular that I am pleased with is that recommendations on protein intake has INCREASED to 1.2 to 1.6 grams of protein per kilogram (kg) of body weight, an increase from 0.8 grams per kg.

Protein rich meals are more effective at leaving you satiated, with steady energy levels, less cravings, but also helps bone health, and supports maintenance of muscle mass - a hallmark of longevity, and metabolic health.

Animal protein is the most nutrient dense, providing high protein for less calories, as well as many important micronutrients e.g. iron, choline, zinc, vitamins B12 and D, calcium, omega-3 fats

07/09/2025

One of my favourite combinations is sourdough (proud to say I make it!), butter, peanut butter (loving the straight from nuts peanut butter made by ), with a little honey and finished off with a sliced banana. That’s today’s post-church indulgence.

When I last wore a CGM (continuous glucose monitor), this very combination produced one of my highest spikes, I didn’t want to believe it, but I can’t deny the impact of it that follows. A level of euphoria during the high, which is steadily followed by a rapid crash, mirrored in my slump in energy levels.

That’s why it’s my Sunday morning indulgence. I know the cost that this delicious combo comes with, and I plan around it, understanding what is going on in my body’s chemistry.

I enjoy every gorgeous mouthful, savoring the sticky gooey, thick in my mouth experience.

There is not one iota of guilt or regret.

Because it’s Sunday.

Because the rest of the time I actually eat to serve my body and support it during all the demands I place on it each week. I enjoy eating to fuel my body, i can control so much of how I feel each day.

I have recently moved towards a much greater protein focus, and so this meal DEFINITELY doesn’t fit with my current strategy.

But it’s Sunday, and a little indulgence makes all the difference.

♥️

06/09/2025

Sleep quality is #1 priority for METABOLIC HEALTH. If weight management and a healthy body composition is your goal, don't ignore your poor sleep habits.

05/09/2025

This is an important message to clarify, a much bigger picture is needed when assessing cardiovascular risk, including cholesterol levels but not exclusively!!

I regularly have clients stressing about a raised total cholesterol and yet their triglycerides to HDL ratio is low suggesting they already follow a healthy diet and exercise regime.

Sadly, they have already switched to low fat products, due to misinformation still being given.

03/07/2025

What do you do to reduce your Artificial Light At Night (ALAN)?

23/06/2025

If sleep is important to you (it should be!) by adjusting your exposure to artificial light to mimic a natural light cycle you can promote healthy levels of melatonin to help induce a restorative and restful night

rhythm

27/05/2025

So excited to see the list of speakers, a highlight in my calendar

Triba Health

Stand a Chance to Win Big with The Noakes Foundation and Nutrition Network!

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🎟 A virtual ticket to the World Nutrition Summit
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Here’s how to enter:

Like and share the World Nutrition Summit 2025 page

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This is your opportunity to be part of a global event exploring the future of nutrition and health, and to deepen your knowledge with one of Nutrition Network’s cutting-edge training courses.

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29/03/2025

I don’t often get to fly to another part of the country so I must admit it’s still novel to me! But having recently traveled to JHB and returned the same day, I am very aware of how many people do this everyday or at least a few times a week!

I’ve recently been creating content on circadian rhythms and metabolic health and it’s blatant how disruptive lifestyles like this are to our health. It’s no wonder that chronic disease is increasing despite all our efforts to!

We need to address root cause!

Start by nurturing your circadian rhythm. We sleep for approximately a third of our lives. There is obviously very good reason why we need sleep.

ALAN (artificial light at night) is everywhere, when our melatonin should be increasing the production is completely shut down by ALAN.

Sleep quality is a great place to start!

13/03/2025

Would you believe me if I told you that we could end chronic disease in 10 weeks? Watch this fascinating interview with best-selling author Nina Teicholz, Ph...

10/03/2025

https://www.facebook.com/share/r/1B7guhLcx6/?mibextid=WC7FNe

24/02/2025

This will be worth watching for those preparing for Ramadan!

Join us for an exclusive free Ramadaan webinar this Thursday 11AM central, 7pm SA time!

http://Sehha.org/ramadan-webinar