Ash The Dietitian

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Ash The Dietitian

Hi my name is Ashleigh Solomon and I am a registered dietitian.

This page will bring you regular health, nutrition and exercise content by making food part of your daily diet and making exercise part of your daily life

11/11/2025

Will one “bad” meal ruin your progress?⭐️

Let’s be honest, no, it won’t.🫶

If you eat around 140 meals a month, one burger or a few snacks won’t undo all your hard work. But a week of mindless eating? That might. Two weeks? Even more so.

It’s not about cutting out treats, it’s about being mindful of how often they’re sneaking in, especially if your goal is weight loss💛

✨Progress comes from what you do consistently, not perfectly.

If you’re feeling stuck or want support building a plan that fits your lifestyle and goals, book a one-on-one consultation and let’s get started.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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06/11/2025

Looking for a sweet, satisfying snack or brekkie that actually keeps you full?🤤

This chia pudding is PACKED with fibre, protein & flavour, and it’s SO easy💛

🛒Ingredients:
• 2 Tbsp chia seeds
• 100g fat-free yoghurt
• 1 tsp vanilla essence
• ⅓ cup strawberry First Choice Protein Milk
• ½ cup fresh or frozen berries

📝Method:
1. Mix chia seeds, yoghurt, vanilla & protein milk in a bowl or jar.
2. Stir well until combined.
3. Gently fold in the berries.
4. Let sit for 5-10 mins, then stir again to break up clumps.
5. Refrigerate for at least 2 hours or overnight to set.

190 calories | 18g protein | 19g carbs | 5g fat

Looking for more recipes with food you’ll love. Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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31/10/2025

Low calorie ≠ better. 👀

🍞 Biscoff on white toast: 153 cals
🥑 Avo on rye: 273 cals

The lower-calorie option might look like the winner…but it won’t keep you full. You’ll crash, crave more, and end up snacking anyway.

The avo toast? More calories upfront, but keeps you satisfied, and that keeps you fuller for longer and actually helps you eat less overall.

Make the healthy switch with foods you love. Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

22/10/2025

Trying to hit 100g of protein a day without living off protein bars and shakes? 😮‍💨

Swipe to see how I help my clients do it, using real food, smart pairings, and no crazy tracking.

🍳 Real meals
🍗 Lean proteins
🍓 Smart snacks
🥦 Lots of volume from veg

✅ All while keeping daily calories around 1400
✅ Perfect for fat loss, muscle support & appetite control

📌 Save this guide & share it with a friend who’s tired of drinking their protein.

If you’re ready for a custom plan tailored to your body, your goals, and your lifestyle, that’s exactly what I’m here to help you with 💛

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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20/10/2025

Banana lovers, you’re safe 🍌 Smartie fans… we need to chat. 🍫

Yes, a banana has more sugar than a box of Smarties, BUT that doesn’t mean they affect your body the same way.

🍬 Smarties are a straight sugar rush. Your blood sugar spikes, insulin floods in, and soon after? You crash. You’re tired, cranky, and craving another 4 boxes.

🍌 A banana? It comes with fibre, which slows down how that sugar enters your bloodstream. That means steadier energy, fewer cravings, and feeling full for longer.

It’s not just about how much sugar is in something, it’s how your body processes it. 💛

Let us help you achieve the results you are looking for with food that you LOVE. Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

____

16/10/2025

L-Carnitine. Fat-burning hero or just another hype supplement? 💊🔥

If weight loss is your goal, L-Carnitine might support your journey, but it’s not a magic fix 💊

Here’s what it actually does 👇
🚀 Acts like a shuttle, helping your body move fat into cells to be burned for energy
💪 May improve exercise performance and recovery
🧠 May support brain and energy metabolism
🔥 Can enhance fat oxidation (aka help your body burn fat more efficiently)

BUT it works best when paired with good nutrition, movement, and sleep.

💡 It’s a Group B supplement, meaning there’s promising research, but it’s not essential for everyone.

If you’re curious about whether it’s right for you, or how to build a realistic weight loss plan that actually works. Get in touch with us to book a 1:1 consult.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za

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14/10/2025

October is here, the days are getting warmer, and wine nights start moving from the couch to the patio🍷☀️

But have you ever wondered how much wine it actually takes to gain weight?

Here’s the breakdown👇
➡️ 1 glass of wine = ±125 calories
➡️ You’d need 56+ glasses (without burning it off) to gain 1kg of fat

The catch?
🍷 Wine lowers inhibitions → more snacking
🥱 Disrupts sleep → cravings spike
🔥 Slows metabolism → harder to burn fat

It’s not just the wine, it’s the extra nibbles and missed workouts that come with it.

So, as the evenings get lighter and braai season kicks in, enjoy your wine, just keep the full picture in mind. 💡

If you want a plan with foods that you will LOVE book a personalised consultation with me today. 💛

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

Website

https://www.ashthedietitian.co.za/

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