Megan Pentz-Kluyts Dietitian RD - SA & Associates

20/01/2026

The 10 minutes after you eat matter more than most workouts

Not because of calories, not because of weight
But because of 𝘩𝘰𝘸 𝘺𝘰𝘶𝘳 𝘮𝘶𝘴𝘤𝘭𝘦𝘴 𝘤𝘭𝘦𝘢𝘳 𝘨𝘭𝘶𝘤𝘰𝘴𝘦

𝗪𝗛𝗔𝗧 𝗧𝗛𝗘 𝗗𝗔𝗧𝗔 𝗦𝗛𝗢𝗪𝗦
A 2025 study in 𝘚𝘤𝘪𝘦𝘯𝘵𝘪𝘧𝘪𝘤 𝘙𝘦𝘱𝘰𝘳𝘵𝘴 found:
↳ A 10-minute walk after eating reduced peak glucose
↳ Timing mattered: sooner was better

Across multiple studies, show:
↳ Benefits in healthy adults, pre-diabetes, and type 2 diabetes
↳ Three 15-minute post-meal walks matched one 45-minute walk
↳ Especially effective after dinner

𝗧𝗛𝗘 𝗪.𝗔.𝗟.𝗞 𝗣𝗢𝗦𝗧 𝗠𝗘𝗔𝗟 𝗙𝗥𝗔𝗠𝗘𝗪𝗢𝗥𝗞

𝗪 — 𝗪𝗶𝘁𝗵𝗶𝗻 ~𝟯𝟬 𝗺𝗶𝗻𝘂𝘁𝗲𝘀
Start moving soon after finishing the meal.

𝗔 — 𝗔𝗻𝘆 𝗰𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲 𝗽𝗮𝗰𝗲
Light walking is enough. No sweating required.

𝗟 — 𝗟𝗲𝗻𝗴𝘁𝗵: 𝟭𝟬–𝟭𝟱 𝗺𝗶𝗻𝘂𝘁𝗲𝘀
Ten minutes consistently moves the needle.

𝗞 — 𝗞𝗲𝗲𝗽 𝗶𝘁 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁
Timing can rival longer workouts for glucose control.

(Dr Tim Patel)

20/01/2026

Does Sugar Feed Cancer?
The belief that white sugar in the diet somehow “feeds” cancer is very common, but the truth is more complicated. All cells, including cancer cells, in the body use sugar (glucose) from the bloodstream for fuel. Glucose is the primary fuel for our bodies and our brains. Blood glucose comes from foods containing carbohydrates, including healthful fruits, vegetables, whole grains, and low-fat dairy products. When there is not enough carbohydrate in the diet, some glucose is even produced by the body from protein-containing foods through a special process.

The connection between sugar and cancer is indirect. Eating a lot of high-sugar foods may mean more calories in your diet than you need, which can lead to excess weight and body fat. It is excess body fat that has been convincingly linked to greater risk of several types of cancer. Highly refined foods and foods with added sugars, such as sugary drinks and sweets, are also low in fibre and low in nutrients. They add little to the diet except calories. These foods may also increase insulin resistance, and this has been linked to an increased risk of developing diabetes, heart disease, and overweight and obesity.

14/01/2026

Most New Year’s resolutions fail - here's the neuroscience of why, and how to use emotional intelligence to solve it.

Even when what's old & familiar isn’t great... our brains prefer it because it's KNOWN.
That's why my friend’s grandpa won't get rid of the tired old armchair (true story!)
‼️ Not because it's actually comfy.
✅ But because it's familiar.

Trying something new introduces uncertainty.
And our nervous system interprets uncertainty as danger.
Discomfort triggers avoidance, or over control, or soothing.

To make it harder ⚠️
We’re living in a world saturated with uncertainty.
When baseline stress is high, the brain becomes more conservative.
Change feels riskier than it actually is.

That's a call for extra emotional intelligence!

Here's a power-tip:
💡 Treat uncertainty as a signal of growth, not a stop sign.

That uneasy feeling isn’t proof you’re doing something wrong.
It’s evidence you’re *stepping into something new*

When you re-frame uncertainty as a reward-signal, you reduce the sense of threat:
“Yes, this feels unfamiliar. That means I’m learning, stretching, evolving.”

Sustainable change doesn’t come from forcing discipline.
It comes from working with your brain and emotions actually function.

As the year begins, don't use the same old New Year's Resolution formula. Instead, set up conditions for growth.
Create an adventure.
Treat the unknown as a space for learning.
Celebrate uncertainty -- give yourself the emotional reward, "YES! I'm in growth-mode." Here's wishing you all an adventure-filled 2026!

05/01/2026

WHAT ALCOHOL DOES TO YOUR BODY

It's not all doom and gloom, but it's without a doubt the best podcast on drinking Alcohol and just being informed, whatever choice we make.

Listen to Mel Robbins as she chats to world-leader Dr. Sarah Wakemen from Harvard, giving us the facts, sharing the latest research, debunking myths, and offering facts to help us make informed decisions about drinking and our health.

Order your copy of The Let Them Theory 👉 https://melrob.co/let-them-theory 👈 The #1 Best Selling Book of 2025 🔥 Discover how much power you truly have. It...

23/12/2025

"Dear All, Wishing you a season of nourishment, joy, and wonderful moments together. With festive cheer and wishes, Megan."

01/12/2025

HOT OFF THE PRESS

A WHO* webinar tonight and a JAMA published article: https://jamanetwork.com/journals/jama/fullarticle/2842199 about the *World Health Organization Guideline on the Use and Indications of Glucagon-Like Peptide-1 Therapies for the Treatment of Obesity in Adults.

This Special Communication summarizes the WHO guideline on the management of obesity with GLP-1 therapies in adults and calls on nations to ensure equitable access to obesity prevention and management interventions.

28/11/2025

Black Friday deal (28 November - 1 December 2025). WA (0824571041) or private message me and receive an InBody consultation* of 20 minutes and your report for R150 (regular pricing: R350), all consults need to be done by 31st December 2025. Can also give you 1000 Vitality points. *INBODY ASSESSMENT
The InBody Assessment is a non-invasive, quick, and accurate body composition analysis that provides a detailed breakdown of your body composition broken down into body fat, muscle mass, and water weight broken down by each region of your body (i.e. your right arm, left arm, right leg, and left leg).

14/11/2025

This World Diabetes Day, we are calling on employers, employees and the global community to improve their knowledge about diabetes and take action to facilitate supportive work environments for people with Diabetes.

14/11/2025

The theme for World Diabetes Day 2024-26 is Diabetes and Well-being. The campaign focus for 2025 is diabetes and the workplace, with the slogan “Know more and do more for diabetes at work.”

14/11/2025

Diabetes can affect people at every stage of life. From childhood to older age, diabetes prevention and care efforts must be integrated across life stages; and supporting well-being and self-care empowers people with diabetes at every age.

World Diabetes Day provides an opportunity to raise awareness about diabetes. Join us in raising awareness, spreading knowledge and creating lasting change for all affected by diabetes. Let us know how we can help you.

14/11/2025

The theme of this year's WHO World Diabetes Day, "Diabetes across life stages,” recognizes that every person living with diabetes should have access to integrated care, supportive environments and policies that promote health, dignity and self-management. Let us know how we can help you.

05/11/2025