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

08/12/2025

Feeling like a balloon after those festive meals?🎈

You’re not alone, but here’s how to fix it. My top 3 tried-and-true tips to beat the bloat👇

🚶‍♀️1. Move after meals 👉 A short walk or just staying upright helps digestion.

🍵 2. Sip on herbal teas 👉 Rooibos, ginger, peppermint, and mint tea are all shown to reduce bloating.

🍽️ 3. Slow down when eating 👉 Chew, pause, swallow. Don’t inhale your plate (no matter how good it is 😅).

📍Save this for post-lunch recovery and share with your friends who always complain about feeling “stuffed”

Want support with your gut health, bloating or building a plan that actually works for your lifestyle? Book a 1:1 consultation and let’s create a strategy that supports you.🍋

📲 076 271 8052
📧 ashthedietitian@gmail.com
🌐 www.ashthedietitian.co.za
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04/12/2025

Homemade “Nutella”... but make it high-fibre, gut-friendly, and school-lunch safe😉🍫

This chocolatey spread is made with chickpeas and dates, naturally sweet, packed with fibre, and full of antioxidants. Perfect for rice cakes, lunchboxes, or a straight-from-the-jar moment 🙌

Here’s what you’ll need:
🥣 1 can chickpeas (240g drained)
🌴 6 Medjool dates, pitted
🍫 ½ cup cocoa powder
💧 1 cup hot water

🔪 Roast chickpeas at 180°C for 20 mins until golden, then blend all ingredients until smooth and creamy. Add extra water if you prefer a looser texture.

📍Fridge-friendly for up to a week.

📊 Per 2 Tbsp: 120 cals | 3g protein | 4g fibre | 17g carbs | 3g fat

Big thanks to for the inspo, another winner 💛

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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02/12/2025

Bloated, heavier, and craving everything the week before your period? You didn’t fail, it’s your hormones.💛

Here’s what’s really happening right before your period👇
⬇️ Estrogen & progesterone drop
💧 Water retention increases
🔥 Metabolism slows
😮‍💨 Cortisol rises
😞 Serotonin dips, cue the cravings

That “2kg weight gain”? It’s not fat, it’s water. Stop restricting, skipping meals, or punishing yourself for having hormones.

Want a plan that supports your hormones, your goals, and your lifestyle? Book a 1:1 consultation and let’s build your personalised strategy. 🍋

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

25/11/2025

Here’s my 🍫✨

These fudgy Sweet Potato Brownies are proof that you can still enjoy life’s sweet moments, just smarter. I used Huletts EquiSweet, the trusted sweetener that keeps every bite perfectly balanced, delicious, and guilt-free. Buy 2 Huletts EquiSweet 100’s packs, swipe your Checkers Xtra Card & stand a chance to win a R1000 shopping voucher!

🍠 Sweet Potato Brownies Recipe

Makes: 9 squares or 24 brownie bites | Prep: 15 min | Bake: 25–30 min

Ingredients:
•⁠ ⁠1 cup (250 g) mashed, cooked sweet potato
•⁠ ⁠100 g Greek yoghurt
•⁠ ⁠2 large eggs
•⁠ ⁠¼ cup (60 ml) olive oil or melted coconut oil
•⁠ ⁠2 Huletts EquiSweet sachets
•⁠ ⁠1 tsp vanilla essence
•⁠ ⁠½ cup (50 g) cocoa powder
•⁠ ⁠½ cup (60 g) oats, oat flour, or almond flour
•⁠ ⁠1 tsp baking powder
•⁠ ⁠¼ tsp salt
•⁠ ⁠¼ cup dark chocolate chips

Instructions:
1️⃣ Preheat oven to 180°C and line a 20×20 cm baking dish or a muffin tin.
2️⃣ Blend all the ingredients together until smooth.
3️⃣ Bake for 25–30 min, cool completely, and slice into 9 brownies if using the baking dish.

💛 Tip: Sprinkle with sea salt flakes or drizzle with melted dark chocolate for extra indulgence.

17/11/2025

Need high-protein snacks that are quick & easy from ?🛒💪

👉Here are 5 of my go-to picks I recommend to clients when they’re on the go:

🥤 Protein Milk
150 cals | 20g protein
Your grab-and-go protein fix in a bottle, no blender required!

🥕 Carrot Sticks & Fat-Free Cottage Cheese
115 cals | 13g protein
A crunchy, high-protein combo that keeps you full between meals.

🥩 Beef Droëwors Nibbles
135 cals | 15g protein
Perfect for a salty, satisfying snack that hits your protein goal.

🐟 Trout Bites
126 cals | 14g protein
A high-quality protein source with omega-3s to support heart health.

🐟 Trout Biltong
141 cals | 17g protein
Smoky, rich, and packed with lean protein, ideal for busy days.

✨ High-protein snacks help keep blood sugar stable, reduce cravings, and make weight loss feel like less of a struggle.

*Nutritional information accurate to per serving

Ready to make positive changes to your diet and reach your health goals? 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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13/11/2025

Screaming for ice cream?🍦

Before you grab your fave frozen treat, here’s the scoop😉

🍭 Paddle Pop 👉 11.8g sugar
🍫 Chuckles Ice Cream 👉 12.5g sugar
🍧 Jive — 13g sugar
🥣 SoYo Frozen Yoghurt 👉 15.2g sugar
🍦 King Cone 👉 17g sugar
🍫 Magnum 👉 18g sugar

Does this mean you can’t enjoy a treat? Absolutely not, but knowing what you’re choosing helps you enjoy it mindfully, and that’s what I’m all about💛

Ready to make positive changes to your diet and reach your health goals? Get in touch with us to book a 1:1 consult.🍋

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

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
____

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

____

Address

18 Kloof Road
Sea Point
8005

Telephone

0762718052

Website

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

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