Yvonne Kirstein Dietitians

Yvonne Kirstein Dietitians ๐ƒ๐ข๐ž๐ญ๐ข๐ญ๐ข๐š๐ง
specializing in

โœจ Autoimmune Health
๐Ÿ Weight Loss Solutions
๐Ÿƒ Sports Nutrition Expertise

๐Ÿ’ช Letโ€™s achieve your goals together

25/11/2025

Iโ€™ve been training at ๐—›๐—˜๐—ฆ๐—ฃ ๐—•๐—ผ๐—ฑ๐˜† ๐—Ÿ๐—ฎ๐—ฏ and Iโ€™m honestly obsessed!

Curious to try?
Send a WhatsApp to 076 796 0297 for your free session.

And give their pages a follow while youโ€™re at it! HESP SA

๐Ÿ’ช Reminder:
โ€ข Resistance training = fat-loss magic
โ€ข After 30, your muscle mass naturally starts dipping โ€” so start now!





24/11/2025

๐—ฌ๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ฎ๐˜ƒ๐—ผ๐˜‚๐—ฟ๐—ถ๐˜๐—ฒ ๐—ฐ๐—ผ๐—บ๐—ณ๐—ผ๐—ฟ๐˜ ๐—ณ๐—ผ๐—ผ๐—ฑโ€ฆ ๐˜ฎ๐˜ข๐˜ฅ๐˜ฆ ๐˜ฉ๐˜ฆ๐˜ข๐˜ญ๐˜ต๐˜ฉ๐˜ช๐˜ฆ๐˜ณ ๐Ÿ˜‹

This recipe makes 4 portions, and each portion counts as:
3 Protein + 1 Starch + 1 Fat
Allergens: Gluten

๐Ÿง…Notes:
You can use any herbs or spices you love to flavour your mince โ€” just skip the sauces to keep it clean, light, and nutrient-balanced.

Perfect for busy weeknights or meal-prepping like a pro. ๐Ÿ‘Œ

Recipe in the caption below ๐Ÿ˜‰





๐—›๐—ถ๐—ด๐—ต-๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป, ๐—ฐ๐—ฟ๐—ถ๐˜€๐—ฝ๐˜†, ๐—ฐ๐—ต๐—ฒ๐—ฒ๐˜€๐˜†, ๐—ฟ๐—ฒ๐—ฎ๐—ฑ๐˜† ๐—ถ๐—ป ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ - ๐˜ด๐˜ข๐˜บ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ญ๐˜ฐ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ถ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ต๐˜ฐ๐˜ข๐˜ด๐˜ต ๐Ÿ˜‹Youโ€™ll needโ€ข 1 WOOLWORTHS seeded...
19/11/2025

๐—›๐—ถ๐—ด๐—ต-๐—ฝ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป, ๐—ฐ๐—ฟ๐—ถ๐˜€๐—ฝ๐˜†, ๐—ฐ๐—ต๐—ฒ๐—ฒ๐˜€๐˜†, ๐—ฟ๐—ฒ๐—ฎ๐—ฑ๐˜† ๐—ถ๐—ป ๐—บ๐—ถ๐—ป๐˜‚๐˜๐—ฒ๐˜€ - ๐˜ด๐˜ข๐˜บ ๐˜ฉ๐˜ฆ๐˜ญ๐˜ญ๐˜ฐ ๐˜ต๐˜ฐ ๐˜บ๐˜ฐ๐˜ถ๐˜ณ ๐˜ฏ๐˜ฆ๐˜ธ ๐˜ง๐˜ข๐˜ท๐˜ฐ๐˜ถ๐˜ณ๐˜ช๐˜ต๐˜ฆ ๐˜ต๐˜ฐ๐˜ข๐˜ด๐˜ต ๐Ÿ˜‹

Youโ€™ll need

โ€ข 1 WOOLWORTHS seeded roll
โ€ข 2 tbsp cottage cheese
โ€ข 25g grated mozzarella
โ€ข ยผ small red onion, finely diced
โ€ข ยผ green pepper, finely diced
โ€ข 1 tbsp fresh chopped coriander (or parsley)
โ€ข Salt + pepper
โ€ข Vegetable spice (I love Natural Herbs & Spices Vegetable Seasoning from Dis-Chem Pharmacies )

๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐—บ๐—ฎ๐—ธ๐—ฒ ๐—ถ๐˜:
Mix cottage cheese, mozzarella, onion, pepper, coriander, salt, pepper and veggie spice.
Slice your roll and spread the mixture onto both pieces.

๐—”๐—ถ๐—ฟ๐—ณ๐—ฟ๐˜†๐—ฒ๐—ฟ: 200ยฐC for 8โ€“10 mins
๐—ข๐˜ƒ๐—ฒ๐—ป: 200ยฐC on fan + grill for 10โ€“12 mins

Crispy, cheesy, high-protein perfection. ๐ŸคŒ๐Ÿ’›

ENJOY ๐Ÿ˜





๐Ÿญ๐Ÿฐ ๐—ก๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ ๐Ÿฎ๐Ÿฌ๐Ÿฎ๐ŸฑIt's ๐——๐—ถ๐—ฑ ๐˜†๐—ผ๐˜‚ ๐—ธ๐—ป๐—ผ๐˜„?๐Ÿ’‰1 in 9 adults worldwide have diabetes๐Ÿ’‰Over 90% have type 2 diabetes. ๐Ÿ’‰Close to half...
14/11/2025

๐Ÿญ๐Ÿฐ ๐—ก๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฏ๐—ฒ๐—ฟ ๐Ÿฎ๐Ÿฌ๐Ÿฎ๐Ÿฑ

It's

๐——๐—ถ๐—ฑ ๐˜†๐—ผ๐˜‚ ๐—ธ๐—ป๐—ผ๐˜„?
๐Ÿ’‰1 in 9 adults worldwide have diabetes
๐Ÿ’‰Over 90% have type 2 diabetes.
๐Ÿ’‰Close to half are not yet diagnosed.
๐Ÿ’‰In many cases, type 2 diabetes and its complications can be delayed or prevented by adopting and maintaining healthy habits.

๐Š๐ง๐จ๐ฐ๐ข๐ง๐  ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ข๐ฌ๐ค ๐š๐ง๐ ๐ฐ๐ก๐š๐ญ ๐ญ๐จ ๐๐จ ๐ข๐ฌ ๐ข๐ฆ๐ฉ๐จ๐ซ๐ญ๐š๐ง๐ญ ๐ญ๐จ ๐ฌ๐ฎ๐ฉ๐ฉ๐จ๐ซ๐ญ ๐ฉ๐ซ๐ž๐ฏ๐ž๐ง๐ญ๐ข๐จ๐ง, ๐ž๐š๐ซ๐ฅ๐ฒ ๐๐ข๐š๐ ๐ง๐จ๐ฌ๐ข๐ฌ ๐š๐ง๐ ๐ญ๐ข๐ฆ๐ž๐ฅ๐ฒ ๐ญ๐ซ๐ž๐š๐ญ๐ฆ๐ž๐ง๐ญ.

๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐—ป๐—ผ๐˜„ ๐—ฑ๐—ผ ๐—ฎ๐—ป ๐—ผ๐—ป๐—น๐—ถ๐—ป๐—ฒ ๐—ฑ๐—ถ๐—ฎ๐—ฏ๐—ฒ๐˜๐—ฒ๐˜€ ๐—ฟ๐—ถ๐˜€๐—ธ ๐—ฎ๐˜€๐˜€๐—ฒ๐˜€๐˜€๐—บ๐—ฒ๐—ป๐˜ ๐Ÿ‘‡
https://worlddiabetesday.org/t2d-risk-test/







Today we shine a light on ๐—ช๐—ผ๐—ฟ๐—น๐—ฑ ๐——๐—ถ๐—ฎ๐—ฏ๐—ฒ๐˜๐—ฒ๐˜€ ๐——๐—ฎ๐˜† ๐Ÿ’™Diabetes affects how your body regulates blood sugar โ€” and knowing the dif...
14/11/2025

Today we shine a light on ๐—ช๐—ผ๐—ฟ๐—น๐—ฑ ๐——๐—ถ๐—ฎ๐—ฏ๐—ฒ๐˜๐—ฒ๐˜€ ๐——๐—ฎ๐˜† ๐Ÿ’™

Diabetes affects how your body regulates blood sugar โ€” and knowing the difference between Type 1 and Type 2 can save lives.

๐“๐ฒ๐ฉ๐ž ๐Ÿ = autoimmune โ†’ no insulin production.
๐“๐ฒ๐ฉ๐ž ๐Ÿ = insulin resistance โ†’ body doesnโ€™t use insulin effectively.

๐Ÿ’™Today we think of all the warriors managing diabetes every day
๐Ÿ’™Knowledge is power โ€” ๐˜ฆ๐˜ด๐˜ฑ๐˜ฆ๐˜ค๐˜ช๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ธ๐˜ฉ๐˜ฆ๐˜ฏ ๐˜ช๐˜ต ๐˜ค๐˜ฐ๐˜ฎ๐˜ฆ๐˜ด ๐˜ต๐˜ฐ ๐˜ฅ๐˜ช๐˜ข๐˜ฃ๐˜ฆ๐˜ต๐˜ฆ๐˜ด.







๐— ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ ๐—ฐ๐—ฎ๐—ป ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—น๐—ผ๐˜€๐˜€ ๐—ณ๐—ฒ๐—ฒ๐—น ๐—ถ๐—บ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ - but itโ€™s not.If youโ€™re ready to swap frustration for confidence, hereโ€™s...
12/11/2025

๐— ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ ๐—ฐ๐—ฎ๐—ป ๐—บ๐—ฎ๐—ธ๐—ฒ ๐˜„๐—ฒ๐—ถ๐—ด๐—ต๐˜ ๐—น๐—ผ๐˜€๐˜€ ๐—ณ๐—ฒ๐—ฒ๐—น ๐—ถ๐—บ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ - but itโ€™s not.

If youโ€™re ready to swap frustration for confidence, hereโ€™s what to focus on:

โœจ ๐‚๐š๐ฅ๐จ๐ซ๐ข๐ž ๐๐ž๐Ÿ๐ข๐œ๐ข๐ญ โ€“ weight loss still comes down to balance in vs out.
๐Ÿ‹๏ธโ€โ™€๏ธ ๐’๐ญ๐ซ๐ž๐ง๐ ๐ญ๐ก ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  โ€“ build muscle, boost metabolism, reshape your body.
โค๏ธ ๐‚๐š๐ซ๐๐ข๐จ ๐ฐ๐จ๐ซ๐ค๐จ๐ฎ๐ญ๐ฌ โ€“ support heart health and burn extra calories.
๐Ÿฅฆ ๐‡๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ž๐š๐ญ๐ข๐ง๐  โ€“ focus on whole foods, protein, and plenty of fiber.
๐Ÿ˜ด ๐’๐ญ๐ซ๐ž๐ฌ๐ฌ ๐ฆ๐š๐ง๐š๐ ๐ž๐ฆ๐ž๐ง๐ญ & ๐ฌ๐ฅ๐ž๐ž๐ฉ โ€“ cortisol and poor rest can sabotage your progress.

Small daily habits = big long-term results.
Letโ€™s make confidence your new normal.





๐—ช๐—ฒ ๐—ต๐—ฎ๐—ฑ ๐˜๐—ผ ๐˜€๐—ต๐—ฎ๐—ฟ๐—ฒ ๐˜๐—ต๐—ถ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ฎ๐—ด๐—ฎ๐—ถ๐—ป - ๐—ฏ๐—ฒ๐—ฐ๐—ฎ๐˜‚๐˜€๐—ฒ ๐˜€๐—ผ๐—บ๐—ฒ ๐—ฟ๐—ฒ๐—ฐ๐—ถ๐—ฝ๐—ฒ๐˜€ ๐—ฎ๐—ฟ๐—ฒ ๐—ท๐˜‚๐˜€๐˜ ๐˜๐—ผ๐—ผ ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ผ ๐—ฝ๐—ผ๐˜€๐˜ ๐—ผ๐—ป๐—ฐ๐—ฒ ๐Ÿ˜‹๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:250ml Raw pasta shells...
12/11/2025

๐—ช๐—ฒ ๐—ต๐—ฎ๐—ฑ ๐˜๐—ผ ๐˜€๐—ต๐—ฎ๐—ฟ๐—ฒ ๐˜๐—ต๐—ถ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ฎ๐—ด๐—ฎ๐—ถ๐—ป
- ๐—ฏ๐—ฒ๐—ฐ๐—ฎ๐˜‚๐˜€๐—ฒ ๐˜€๐—ผ๐—บ๐—ฒ ๐—ฟ๐—ฒ๐—ฐ๐—ถ๐—ฝ๐—ฒ๐˜€ ๐—ฎ๐—ฟ๐—ฒ ๐—ท๐˜‚๐˜€๐˜ ๐˜๐—ผ๐—ผ ๐—ด๐—ผ๐—ผ๐—ฑ ๐˜๐—ผ ๐—ฝ๐—ผ๐˜€๐˜ ๐—ผ๐—ป๐—ฐ๐—ฒ ๐Ÿ˜‹

๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:
250ml Raw pasta shells
410g Butter beans (1 tin)
ยฝ Green sweet pepper
ยฝ Red sweet pepper
ยฝ Cup grated carrots
ยฝ Cup grated cucumber
1 Small onion

15ml Olive oil
30ml Balsamic vinegar
30ml Lemon Juice

๐— ๐—ฒ๐˜๐—ต๐—ผ๐—ฑ:
1. Boil the pasta in water and salt until soft and put aside.
2. Mix pasta, beans, and vegetables slightly.
3. Pour salad dressing over mixture. Mix.
4. Cover and chill before serving

Simple, satisfying, and oh-so-healthy! ๐Ÿ˜‹





Are you struggling with ๐—ฒ๐˜…๐—ต๐—ฎ๐˜‚๐˜€๐˜๐—ถ๐—ผ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—บ๐—ผ๐—ผ๐—ฑ๐—ถ๐—ป๐—ฒ๐˜€๐˜€ ๐—ฑ๐˜‚๐—ฟ๐—ถ๐—ป๐—ด ๐—บ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ?It might not just be the hormones - it could be your d...
11/11/2025

Are you struggling with ๐—ฒ๐˜…๐—ต๐—ฎ๐˜‚๐˜€๐˜๐—ถ๐—ผ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—บ๐—ผ๐—ผ๐—ฑ๐—ถ๐—ป๐—ฒ๐˜€๐˜€ ๐—ฑ๐˜‚๐—ฟ๐—ถ๐—ป๐—ด ๐—บ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ?

It might not just be the hormones - it could be your diet ๐Ÿ˜ถ

๐Ÿ•๐Ÿง๐Ÿฅค

Processed sugars and refined carbs cause rapid blood sugar fluctuations, which can worsen mood swings and energy dips.

By swapping out processed foods for nutrient-dense options like lean proteins, vegetables, and healthy carbs, you can balance your blood sugar and feel more in control of your mood and energy levels ๐Ÿ‘Œ




๐—ฅ๐—ฒ๐—ฎ๐—ฑ๐˜† ๐˜๐—ผ ๐˜๐—ฎ๐—ธ๐—ฒ ๐—ฐ๐—ผ๐—ป๐˜๐—ฟ๐—ผ๐—น ๐—ผ๐—ณ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ ๐—ท๐—ผ๐˜‚๐—ฟ๐—ป๐—ฒ๐˜†?Taking charge of your health during perimenopause and menopause is all a...
10/11/2025

๐—ฅ๐—ฒ๐—ฎ๐—ฑ๐˜† ๐˜๐—ผ ๐˜๐—ฎ๐—ธ๐—ฒ ๐—ฐ๐—ผ๐—ป๐˜๐—ฟ๐—ผ๐—น ๐—ผ๐—ณ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—บ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ ๐—ท๐—ผ๐˜‚๐—ฟ๐—ป๐—ฒ๐˜†?

Taking charge of your health during perimenopause and menopause is all about small, proactive steps.

๐Ÿ—๐Ÿซ—๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿฅฆ

From prioritizing protein to staying hydrated, here are my top tips to keep you feeling strong and balanced!โ–ถ๏ธ




10/11/2025

๐Ÿ’ก๐— ๐—ฒ๐—ป๐—ผ๐—ฝ๐—ฎ๐˜‚๐˜€๐—ฒ ๐˜๐—ถ๐—ฝ:

Protein isnโ€™t just for gym buffs โ€” itโ€™s for
๐Ÿ’šhormone balance,
๐Ÿ’šstrong bones, and
๐Ÿ’šstable moods too!

Got questions about protein during menopause? Ask away in the comments below! ๐Ÿ‘‡




07/11/2025

Can supplements really help during menopause?

Absolutely !!!

Letโ€™s break them down (and keep it simple):
โœจ Calcium + Vitamin D3 = strong bones
โœจ Magnesium = better sleep
โœจ Omega-3 = happy heart
โœจ Creatine = muscle + mood boost

๐—”๐—ฑ๐—ฑ ๐—บ๐—ผ๐˜ƒ๐—ฒ๐—บ๐—ฒ๐—ป๐˜, ๐—ด๐—ผ๐—ผ๐—ฑ ๐—ณ๐—ผ๐—ผ๐—ฑ, ๐—ฎ๐—ป๐—ฑ ๐˜€๐˜๐—ฟ๐—ฒ๐˜€๐˜€ ๐—ฐ๐—ผ๐—ป๐˜๐—ฟ๐—ผ๐—น โ€” and youโ€™ve got the full picture ๐ŸŒธ






If you know, you knowโ€ฆ and if you donโ€™t, consider yourself blessed ๐Ÿ˜…
06/11/2025

If you know, you knowโ€ฆ and if you donโ€™t, consider yourself blessed ๐Ÿ˜…






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