Pharma Dynamics

30/04/2026

Feeling mentally drained or struggling to stay focused?

Your brain health plays a key role in how you think, feel and perform every day.

In this Expresso interview, we explore focus, cognitive performance and simple ways to support mental clarity in your daily life.

Catch the full interview here: https://www.youtube.com/watch?v=dU6pmboNwGo

Expresso Morning Show - SABC 3 Medical Nutritional Institute SA

Stress Awareness Month How to Break the Stress–Cycle MNI PHARMA by DYNAMICS #1

30/04/2026

Ever notice how the right song can instantly shift your mood? Music doesn’t just sound good, it can help your body feel calmer too. Research shows it can support the release of neurotransmitters linked to mood and relaxation, while also helping to slow your heart rate and ease physical tension. We’ve created a simple, science-informed guide, along with a calming anti-anxiety playlist, to help you use music as part of your daily wellness routine. From gentle instrumentals to soothing rhythms, it’s designed to help you pause, reset, and find your centre. Find our music guide and playlist via the link: https://www.mydynamics.co.za/story/the-sound-of-music-how-music-can-help-calm-the-anxious-mind/

29/04/2026

Struggling to switch off at night? You’re not alone.

Stress and sleep are more connected than we realise and when one is out of balance, the other often follows.

In this Expresso feature, we unpack the realities of sleep challenges and share practical ways to improve your sleep quality, because better sleep starts with better understanding.

Watch the full conversation here: https://www.youtube.com/watch?v=ZG8aTo593xY&t=208s

Expresso Morning Show - SABC 3 Medical Nutritional Institute SA

1 like. "Stress Awareness Month How to Break the Stress–Cycle MNI PHARMA by DYNAMICS #2"

29/04/2026

Yes, ONIONS can make you CRY, but this EASY side is going to make you SMILE!
Small onions are slowly braised in a bit of seasoned liquid until soft, juicy and so flavourful. You can enjoy these warm or at room temperature with any meal of your choice. This is enough for 4-6 portions.

QUICK ONION SIDE
2 tsp (10 ml) olive oil
750 g small whole pickling onions, peeled (see tip)
180 ml chicken stock or strong Rooibos tea (Homemade stock is best, click here for a recipe: https://www.mydynamics.co.za/recipe/homemade-chicken-stock/
2 cloves of garlic, crushed
4 tsp (20 ml) treacle sugar or honey
1 tbsp (15 ml) fresh thyme or rosemary or 1 tsp (5 ml) dried thyme or rosemary

1. HEAT the oil in a large frying pan over a medium temperature. SAUTÉ onions for 8-10 minutes, stirring or tossing to brown evenly.
2. Reduce temperature to its lowest setting and add the rest of the ingredients. STIR to dissolve the sugar and cover with a lid.
3. SIMMER for 30 minutes or until onions are soft.
4. Remove the lid and simmer for another 8-10 minutes, to reduce the sauce. SEASON to taste and garnish with more fresh thyme or rosemary. SERVE warm or at room temperature as a side dish.

TOP TIP: For ease of peeling, place unpeeled onions in a large bowl and cover with boiling water. Allow to soak for 10-15 minutes to allow the skins to loosen. Peel once they have cooled down a bit. The roots can be kept intact or cut off before preparing the dish.

28/04/2026

If you’re feeling overwhelmed, take 10 minutes to reset with the tips above. Start with one small habit that supports your body – like listening to your favourite music! We’ve compiled a calming anti-anxiety playlist, designed to help you slow down and breathe. The compilation comprises of binaural beats, ambient, lo-fi, soft piano and world music to help you transition to calmness. Take a moment, and press play. Listen now: https://open.spotify.com/playlist/6cfCOp7KWCaRZj0Lnpj3Zj?si=fd1bf0fc08444f5f

24/04/2026

These everyday habits can build up over time and affect how you feel, mentally and physically. What’s your body’s first warning sign when you're anxious or stressed?

23/04/2026

You might find yourself worrying most days, for months, about everyday things like health, family, or work. When it feels constant, hard to control, and starts affecting your daily life, it may be more than just stress. If you think that your symptoms are interfering with your daily functioning, take our free self-assessment to find out if you need to have a conversation with your healthcare provider. Download now:https://www.mydynamics.co.za/wp-content/uploads/2025/10/ANXIETY-Self-Assessment-Checklist.pdf

22/04/2026

Have you ever stuffed large peppers with a wholesome filling? It’s really EASY and so FLAVOURFUL that you will want to make these again and again. SPINACH has never looked this delicious!
This COLOURFUL dish can either be enjoyed as a nourishing LOW-CARB side dish, or as a nutritious light VEGETARIAN meal, as the ricotta or cottage cheese is a good source of protein. This is also ideal as a DIABETIC-FRIENDLY side dish or light meal.

STUFFED PEPPERS WITH RICOTTA & SPINACH
Serves 4 – 6 as a side dish or 2-3 as a light vegetarian meal

4 tsp (20 ml) olive oil
1 onion, finely chopped
1 clove of garlic, crushed
2-3 large spinach leaves, shredded
½ - 1 tsp (2,5 ml - 5 ml) ground nutmeg
3 large red or yellow peppers, halved and seeded
200-300 g ricotta cheese or smooth low-fat cottage cheese

1. PREHEAT oven to 180 °C and line a large baking tray with baking paper. Heat half the oil in a large frying pan over a medium temperature.
2. FRY onion until completely soft and translucent. ADD garlic, spinach and nutmeg and fry for a few minutes to fry off any liquid from the spinach.
3. Remove from heat and add ricotta or cottage cheese. MIX until well combined.
4. Place peppers on the tray and BRUSH halves with the remaining oil until well coated.
5. FILL each pepper half with the ricotta mixture. BAKE for 30 minutes until golden brown and cooked.
Alternatively, roast in an air-fryer for about 20 minutes. SERVE immediately.

21/04/2026

Anxiety doesn’t only affect your thoughts - it can show up physically in your body too. Along with the signs above, anxiety can also show up as higher blood pressure, loss of libido, and panic attacks. What’s your body’s first warning sign when you're anxious?

15/04/2026

BEAN AND ONION SALAD
This recipe is a TWIST on the South African classic – the ever-popular three-bean salad.
At Cooking from the heart SA, we’ve made it healthier, by using a clever cooking method and no added sugar but still having ALL the flavour. The onions are slowly pan-fried until golden and caramelised to bring out their natural sweetness. A flavourful dressing is added with fresh tomatoes and blanched green beans for some added crunch and texture. It may look like just a few simple ingredients, but it’s a side dish that packs a punch of flavour and wholesomeness.
For the recipe VISIT https://www.mydynamics.co.za/recipe/bean-and-onion-salad/

For more recipes like this VISIT https://www.mydynamics.co.za/cooking-from-the-heart-healthy-recipes/recipes/.

08/04/2026

SPICY CAULI-HEAD
Looking for a delicious LOW-CARB SIDE DISH? Then STOP SCROLLING and SAVE this post!
It’s done in THREE EASY STEPS:
1. MIX together the ingredients for our tried and tested SPICY MARINADE, from the Cooking from the heart Braai Edition book, CLICK here for the recipe: https://www.mydynamics.co.za/recipe/spicy-marinade/ and ADD ½ tsp (2,5 ml) ordinary paprika for some added colour and flavour.
2. LIGHTLY STEAM a whole head (400-500 g) of cauliflower in a large pot of simmering water, for 8-10 minutes or until almost tender but not fully cooked. DRAIN well and let any excess water drip off.
3. BRUSH cauli with half of the marinade and ROAST on a baking tray at 200 °C for 10-15 minutes until golden brown. GARNISH with chopped spring onion and toasted sesame seeds and serve with chicken, fish or even pork. A few dollops of plain yoghurt will be delicious to cool down the spiciness, if preferred.

A wonderful alternative to carb-rich rice or potatoes as the side dish, making this cauliflower dish diabetic-friendly too. REMEMBER to store the remaining marinade in a sterilised glass jar in the fridge, for up to three weeks. Use on chicken fillets or portions, lamb chops or even beef or pork sosaties.

01/04/2026

NEW and INTERESTING SIDE ALERT! 🚨🚨🚨

Roasting veggies is a great way to include them into your diet. It’s quick, easy and tasty!
But this can often become boring when you use the same combinations and struggle to make it interesting. Look no further, here’s our AUTUMN veg combination that will have your family asking for seconds. We roasted carrots, sweet potato, baby tomatoes and baby corn with a dash of olive oil, salt and pepper and then served it with our Cooking from the heart ROASTED CHICKPEA DIP which is a flavour combination like no other. This is a great family recipe to add to your repertoire. 🧡

For the recipe VISIT https://www.mydynamics.co.za/recipe/roasted-chickpea-dip/