Sumaiya Essa Registered Dietitian

Sumaiya Essa Registered Dietitian Sumaiya Essa is a Dietitian based in Durban. Her aim is to provide you with sound nutritional advice so that you can reach your health goals. Hi there.

My name is Sumaiya and I am a Registered Dietitian, abbreviated to RD. I may look younger than the average dietitian in private practice but I assure you that I will be able to assist you with any of your dietary needs. My passion is encouraging and educating people about healthy choices. It is never too early or too late to make changes that will improve your long-term health. It is always the perfect time to make changes that can help avoid chronic and potentially debilitating diseases. I intend to use this page to keep you updated on the latest health and nutrition findings as well as motivate and encourage you to make healthful choices. I will include posts that link to my nutrition blog with tips and recipes to help you achieve specific health goals. I do hope I inspire you to live a healthy lifestyle! I encourage you to please share any feedback on the topics included as well as the usefulness of them. Please do not hesitate to also provide suggestions for up and coming posts and recipes. And definitely feel free to share with your friends if you find the content relevant and encourage them to live a healthy lifestyle too!

How’s December going? It’s the final stretch with all the big holidays so thought I’d just drop some healthy inspo to ke...
22/12/2022

How’s December going? It’s the final stretch with all the big holidays so thought I’d just drop some healthy inspo to keep you on track!

- Try to eat as close as possible to usual meal times. Avoid skipping meals to save up for going out to eat a big one later on. You’ll be more likely to make a poorer food choice and overeat
- If you find yourself over indulging at one meal, don’t write off the rest of the day/ holidays. You can get right back to healthy eating at your next meal
- Invited to a party/ braai? Offer to bring the healthy dish so you know you’re sorted
- Your favorite tip- remember to eat vegetables! In fact starting with them will really help to take the edge of your appetite
- Eat slowly. Try out the 20/20 rule, which means you should ideally take 20 minutes to complete a meal and chew each mouthful at least 20 times before swallowing. 

Here’s hoping things don’t look tooo bad come January but either way, I’d be more than happy to help you! 😌💛

Never going to stop trying to get you to eat your vegetables 😇Since most of you say time is an issue, stir frying is the...
31/10/2022

Never going to stop trying to get you to eat your vegetables 😇
Since most of you say time is an issue, stir frying is the quickest! Here’s a recipe:

Ingredients
375h Woolies bright and crunchy stir fry mix
80g Snap peas
100g Mushrooms
1 Tbsp olive oil

(Yeah, no cauliflower and broccoli here 😏)

For the sauce:
1 tsp sesame oil
1/4 cup chicken/veg stock
2 Tbsp light soy sauce
2 tsp sriracha
1 tsp sweet chili sauce
1 tsp crushed garlic
1 Tbsp cornstarch

In a wok or large skillet add olive oil over medium high heat. Add vegetables and sauté for 2-3 minutes until almost tender.
Whisk together sauce ingredients and pour over veggies. Cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds.

Make it a balanced meal by adding a lean protein (chicken/beef/soya strips or tofu) and some healthy carbs (brown/ basmati rice, whole-wheat noodles or spaghetti)

Enjoy 🤤💛

When you’re not up for a greasy takeaway treat but still want something similar and healthier…⁣⁣Chicken Stir Fry - Simpl...
14/12/2021

When you’re not up for a greasy takeaway treat but still want something similar and healthier…⁣

Chicken Stir Fry - Simply Asia 514 inspired ⁣

Marinate:⁣
2 chicken breasts with⁣
1 tsp ground green chillies⁣
1/4 tsp salt⁣
1/2 tsp crushed black pepper⁣
2 tsp corn flour⁣
1.5 Tbsp low sodium soy sauce⁣

Vegetable prep, chopped to the size you prefer:⁣
1 onion⁣
1 small green, red and yellow pepper⁣
2 spring onions (leave some aside to garnish if you like)⁣
Handful of coriander ⁣

Boil 2 coils of wholewheat noodles or wholewheat spaghetti if you prefer.⁣

In a heated pan/ wok add:⁣
1 Tbsp olive oil⁣
1-2 tsp crushed garlic⁣
Marinated chicken ⁣
Cook for 5-8 minutes. ⁣

Then add in chopped veg with some seasoning - sprinkle of chilli flakes, dry parsley and 1 tsp lemon pepper⁣
A handful of unsalted cashews ⁣
Allow to cook for a few minutes.⁣

Sauce mixture:⁣
1/2 Tbsp Sriracha ⁣
2 Tbsp low sodium soy sauce⁣
3-4 Tbsp Pad thai sauce⁣

Mix noodles and sauce with chicken & veg.⁣
Make it look a bit fancy with chopped coriander, spring onion and a sprinkle of sesame seeds.⁣

Enjoy! 😋💛

You asked for a healthy Haleem recipe and here it is! I know it looks like a lot to do. But if I can make it, anyone can...
19/04/2021

You asked for a healthy Haleem recipe and here it is! I know it looks like a lot to do. But if I can make it, anyone can..⁣

Ingredients ⁣
2 cups pea dhal⁣
1/2 cup oil dhal⁣
500g 4 in 1 soup mix⁣
Soak the above overnight.⁣
Add 1 cup crushed wheat⁣
2 Tbsp salt⁣

1. Boil all the ingredients together for approx. 1 hour till done. Used a pressure cooker. ⁣
2. Blend with stick blender. ⁣

1 chicken (I used 1kg chicken fillet)⁣
2 tsp salt⁣
1 Tbsp ginger garlic ⁣
2 tsp chilli powder⁣
1/2 tsp tumeric powder ⁣
2 tsp dhana jeero⁣
2 tsp gurum masala⁣
1 tsp chicken spice⁣
3 medium tomatoes, grated⁣
1 onion sliced⁣
1/4 cup canola oil⁣

1. Braise the onion in oil until golden. ⁣
2. Add the chicken and spices and allow to braise well. ⁣
3. Add the grated tomatoes and cook for 30 minutes or till all the water dries out (allow it to get abit caught at bottom of the pot) then mash. ⁣

Mix dhal and chicken together. ⁣

Add ⁣
2 tsp green chilli paste ⁣
1 Tbsp crushed red chilies ⁣
1 Tbsp salt⁣
2 tsp chicken spice ⁣

1.Add enough boiling water to make the right consistency.⁣
2.Allow to cook on medium heat.⁣

To braise⁣
1/4 cup ghee⁣
1/4 cup canola oil (don’t be afraid. Using this recipe, a serving size of 2 cups only has 1 tsp of fat in it🙌🏼) ⁣
3 medium onions, sliced ⁣
1 tsp whole cumin⁣
3 green chilies, slit ⁣

1. Heat the ghee and oil in a pan. ⁣
2. Add the onions, chilies, cumin and fry till golden.⁣
3. Throw over dhal and stir well.⁣
4. Add more boiling water if needed and allow to cook on low heat for 30mins.⁣
5. Salt and chilies can be added according to taste⁣
6.Garnish with coriander and mint⁣

It makes a large quantity so remember to have your containers ready to freeze some. I also made it in my mothers kitchen so I’m not sure if that makes it taste any different 😉 Enjoy! 😋💛

Need some breakfast on the go? Or looking to make your morning oats a bit more exciting? Or maybe even a healthy chocola...
31/03/2021

Need some breakfast on the go? Or looking to make your morning oats a bit more exciting? Or maybe even a healthy chocolatey snack? ⁣
Try these Choc Nut Oat Slices 😋⁣

Ingredients (serves 2)⁣
1 cup oats⁣
1 cup milk (I used fat free)⁣
2 Tbsp sugar free peanut butter (or any nut butter really)⁣
2 Tbsp Nomu skinny hot choc⁣
1 tsp honey ⁣
1/2 tsp of baking powder⁣
30g nuts, chopped (I had some almonds around)⁣

Method:⁣
1. Preheat oven to 180 degrees C⁣
2. Combine all ingredients (except some of the nuts) and pour into a lined loaf tin⁣
3. Sprinkle over some nuts. You can use shredded coconut and chia seeds as well⁣
4. Bake for 25-30mins⁣
5. Slice it up and enjoy! 👌🏼💛⁣

15/01/2021

After the family meeting we had last night and the fact that SA has moved back to level 3. We thought a COVID post might be applicable.

As most of you know - Chanelle (our dietitian) is also working in the hospital (in the ICU setting specifically). That is why we only have consultation slots available from 13:00 onward.

In the last 2 or 3 weeks we have seen a HUGE spike in COVID admissions, to such an extent that the ICU that Chanelle is working in has turned into a 100%, full blown COVID ICU.

But why?? Why do they need a Dietitian in the ICU?? That is the question we have been getting more and more the last 2 or 3 weeks.

Well - there are many reasons.... But one thing we have seen is that lots of these COVID patients tell us "I can't eat, I am too busy trying to breathe..." So, dietitians then assess the situation. We assess the current nutritional status of the patient. We assess the risk profile of the patient. We calculate their nutritional needs and we then supply the patient with additional nutritional support in the form op sip feeds (almost like a small milkshake*). These milkshakes are usually easier for these patients to consume. By taking these extra milkshakes, we can help the patients to not lose too much lean body mass (or muscles, which is a HUGE problem in the ICU).

* Each of these milkshakes have very specific characteristics. Some are higher in calories, some are high in protein, some are low in protein, some are for diabetics, some are very small volumes, some are sweet, some are salty, some are thickened, some have extra added stuff to them that make them really really cool. Almost like tiny superheroes in small bottles.

If a patient can't breathe on his or her own, the ICU staff needs to unfortunately intubate the patient (this is the tube that goes down into your lungs). Once you are intubated, you can't eat at all and we have to place a NGT (Nasogastric tube). This tube goes in through your nose (sometimes your mouth - then it is called an orogastric tube) into your stomach. We then calculate your nutritional needs and calculate something we call enteral feeds. These are bags with feeds (usually 500ml or 1000ml). These bags also have very cool features and characteristics.
Early and appropriate enteral feeding has been shown to reduce time on the ventilator and to lead to better medical outcomes. In simpler terms, all of our organs and tissues need proper energy to work. They need even more energy when they are stressed. Feeding patients appropriately means that their lungs, heart, brain, kidneys and liver have the tools they need to do their jobs.

We can also do something that we call parenteral nutrition or PN. This is when we can't use the stomach or gut at all and we have to feed the patient straight into the veins. This is really dangerous and lots of care should go into calculating the specific requirements, ordering the appropriate bag and administering the bag to the patient. We use PN mostly for patients that had major gut surgery. or have an ischemic bowel or was shot in the stomach etc.

But - our job doesn't end there. Everyday we have to monitor the patient. To see if the patient is tolerating and absorbing the prescribed feeds. We do this by looking at lots of factors such as blood results, clinical signs, input and output charts etc. It is challenging work as the medical status of COVID patients can change rapidly and feedings need to be adjusted along with those changes

Dietitian form part of the ICU multi-disciplinary team and we are part of the daily ICU ward round with the Intensivists, doctors, nursing staff etc.



17/11/2020

A common nutrition myth is that individuals with diabetes need to avoid carbohydrates. While individuals with diabetes must be mindful, they don't need to avoid carbohydrates altogether.

17/11/2020

A diagnosis of diabetes in the family is a life-changing event, but it is important to remember that diabetes can be managed.

It’s been a while since I’ve posted a recipe!  🙊 A lot of the people I see don’t seem to be big fans of fish so thought ...
27/10/2020

It’s been a while since I’ve posted a recipe! 🙊 A lot of the people I see don’t seem to be big fans of fish so thought I’d do a recipe with it. Fish is a great lean protein rich in omega 3 fatty acids which is important for a healthy heart and brain. It is recommended to include it as part of a healthy diet 2-3 times a week. Give this recipe a try as one of your options this week (I promise it doesn’t taste “fishy”) ⁣

Fish curry ⁣

Ingredients ⁣
1 Tbsp of olive oil⁣
1 onion, diced ⁣
2 tsp crushed garlic ⁣
1 tsp ginger ⁣
1 cup of pumpkin, cut into small cubes or thinly sliced ⁣
2 tsp ground cumin⁣
1 tsp ground coriander ⁣
1 tsp turmeric ⁣
1 tsp red chili⁣
1 tsp salt⁣
1/2 tsp black pepper ⁣
400ml reduced fat coconut milk⁣
1 chopped tomato⁣
6 hake medallions, diced into smaller chunks if you want it to cook faster ⁣
Coriander to garnish ⁣
Brown rice, to serve ⁣

Method ⁣
Heat the olive oil in a large pan and add in the diced onion, garlic and ginger. Cook until slightly brown or soft. Add in spices and cook for 2 minutes. Add in pumpkin and stir to combine. Add in the coconut milk and tomato and let it simmer for 10-12minutes. Add the fish to the pan with 1/4 cup of water and simmer for another 10minutes or until cooked. Garnish with coriander and serve with some brown rice! 😋💛

19/10/2020

It is imperative that households get the best nutritional value for the money they spend, especially in the light of current food price increases.

19/10/2020

9 - 19 October is National Obesity Week

Obesity is defined as excessive body fat and may also be regarded as a chronic and fatal disease since it contributes to causes of heart attack, cancer, arthritis and psychological problems.

National Obesity Week is commemorated to increase awareness about the impact of obesity in the lives of South Africans.

Address

19 The High Street
Umhlanga Rocks
4319

Opening Hours

Monday 08:30 - 16:00
Tuesday 08:30 - 16:00
Wednesday 08:30 - 16:30
Thursday 08:30 - 16:30
Friday 08:30 - 16:00

Alerts

Be the first to know and let us send you an email when Sumaiya Essa Registered Dietitian posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Sumaiya Essa Registered Dietitian:

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram