On 24 September, we will be celebrating our heritage and Braai Day, and what better way to celebrate than with glorious, nutritious food! A braai is the perfect occasion for friends and family to connect and socialize – and can be done outdoors to safely spend time with our loved ones during the pandemic.

Adding in a few healthier options can be just as enjoyable, and don’t have to take away from the traditional braai meal we all love. This year, opt for some skinless chicken on the braai with a healthy homemade marinade. This will lower the total fat,

What is a low carb diet?

A low carbohydrate diet is a diet that limits all types of carbohydrates, also those found in grains, dairy, starchy vegetables, and fruits. There is no clear agreement on what defines a low carbohydrate diet. Based on consensus, a low carbohydrate diet contains less than 130 g of carbohydrate per day or constitutes between 10 and 26% of total daily energy intake. A low carb diet is not a ketogenic diet. Ketogenic diets are very low-carbohydrate diets that only contain 20 to 50 g of carbohydrate per day or less than 10% of total

With this blog post, I would like to welcome the newest member of the Nutritious Living Registered Dietitians team! Salome Scholtz is the dietitian at the Durbanville practice as from January 2021.

The Durbanville practice is now based at 20 Oxford street in the heart of Durbanville. The rooms are conveniently situated near Durbanville Mediclinic hospital and numerous GP practices in the area. Below, you can have a peek as to how our Durbanville rooms look. Our services and personal approach to individualised nutrition advice and  personalised meal planning are as always our top priority!

Let's get to know Salome

Chocolate for Valentine’s day may just be good for the heart

What is a Valentine’s day without chocolates!  Chocolate is not only good for spoiling your loved one, but it can also be good for the heart – if you choose wisely.

For some, Valentine’s day is either filled with romance, gestures of love and sweet gifts - or for others it is a day when they go home to a huge chocolate selection to help them eat their troubles away. Most of us have been in both situations!  Strange that people turn to chocolate in the good times and

Want to lose weight? Experts agree: this is the best diet for 2019…

If you’re hoping to lose weight this year, there’s one diet that yields the best results, according to a new ranking. The Mediterranean diet scored the most points for being effective, safe and easy to follow.

Studies found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Food from the Mediterranean regions have also been linked to a healthier heart, stronger bones and longevity. Oh, and weight loss, of course!

What is a Mediterranean style diet?

It features

It's perhaps unlikely that our ancestors ate three meals per day plus snacks. Millennia ago, food scarcity was common, and it created circumstances that led to unintentional periods of fasting. Fasting has also been a part of many religions for centuries. It is quite common for some people to fast to lose weight before a special occasion such as a wedding or a class reunion. But can fasting be the answer to losing weight more efficiently than other weight loss methods?

What is intermittent fasting?

Today, fasting is generally defined as the abstinence from some or all food or drink,

With so many choices these days: Paleo, vegan, low carb, high carb, high fat, high protein diets… it can be quite confusing!

I often get asked in which ‘camp’ I work. I don’t believe in a one diet suits all approach. I work with lots of different type of clients: some are tall and muscular, others are short and stout; some have lots of money to spend on food, others don’t; some love meat, others don’t; some exercise, others have never; some have time to cook, others buy their food ready to eat. No one is the same, and what

Endometriosis is a chronic, inflammatory condition that can cause pain and infertility. A backward flow of menstrual blood and tissue back into the fallopian tubes and into the pelvis can implant on various organs and tissues of the pelvis and abdomen, where it becomes legions that respond to hormones. This activates an inflammatory response, and initiates scarring that cause significant pain, and in some cases, difficulty to fall pregnant.
Symptoms of endometriosis and IBS can overlap, and one study have found that 79% of women that have IBS may also have endometriosis.

IBS Symptoms that overlap are:

• Visceral hypersensitivity
• Bloating

Do you sometimes feel like you have gained a few kilograms around your tummy just a few hours after you have eaten a meal? As though you have swallowed a soccer ball? Your pants are suddenly very tight around your waist and you struggle to hide the burps and flatulence?

What causes bloating and gas?

Bloating is generally caused by air we swallow when eating and drinking, and by fermentation of undigested short chain carbohydrates (FODMAPS) in the gastrointestinal (GI) tract. Fermentation and gas production in the GI tract is normal, but excessive gas production may cause problems especially for

Healthier Version for Rice Krispie Treats

Rice Krispie treats are always a winner at any kiddies' party, or a special treat now and then. Try this healthier version for a snack that can be enjoyed more often!

Ingredients Rice Krispie

4 cups Puffed brown rice cereal (available in health section of most supermarkets or Health shops)
1 cup Honey
1 teaspoon Vanilla essence
1 teaspoon Cinnamon, ground
1 cup (250 ml) Peanut butter, sugar-free

Method to prepare Rice Krispie treats

1. In a large bowl, mix together the peanut butter, honey, vanilla, and ground cinnamon.
2. Stir in the

Most of my clients would describe themselves as being emotional or stress eaters at some or the other point in time. Food can act as comfort - like a big hug after a stressful day. But how can you tell whether your hunger is real or emotional? To break the cycle, you need to learn to distinguish between emotional hunger and physical hunger.

1) Emotional hunger happens suddenly

It hits you very suddenly and can lead to intense and overwhelming cravings. Physical hunger on the other hand, is more of a slow, gradual process and develops over a longer period

Wouldn`t we all want to have our cake and eat it too! Then a banana loaf can be the perfect thing! Bananas alone are nutritional powerhouses, loaded with potassium and other important nutrients. This recipe contains oats, which increase the fibre - making this banana bread a healthier treat than most normal store-bought versions.
This recipe can be perfect as a healthy lunchbox snack for the kids, enjoyed mid-morning at work for the adults, or even simply warmed up as a delicious evening snack!

Ingredients

2 Bananas, medium-size ripe
2 Eggs, large
6 tbsp Maple syrup
¾ cup Rolled

Coconut oil has been trending over the past few years. But just like the fashion trends of the 80's, it does not always mean that it is a good idea! Many of my clients are head over heels for coconut oil and all its magical benefits - from weight loss, lowering cholesterol levels, improved digestion, satiety and even cancer prevention. Like with many nutrition topics, the issue of coconut oil and health is very confusing, and the media does not always help when they jump to quick conclusions based on emerging research. Let's consider how some of these coconut oil

The current water crisis in the Western Cape has drawn much attention to ideas around how to use water sparingly. It is a reality that is also faced by other parts of the country. Did you know that you can also save water through changing your food habits?

Here are 7 steps you can take to begin saving water:

1. Eat less meat
Switching from a meat-centred menu to a diet rich in vegetables and grains can save up to 2,500 L of water a day. Eating grass-fed and locally raised meat, eggs, and dairy products also can save water.

It is important to keep hydrated during hot summer days. But, it is also important to consider the type of drink you choose as these can be loaded with sugar and empty calories. Try this low-calory ice tea recipe for a refreshing, guilt-free drink on hot summer days.

Rooibos, pomegranate and cinnamon iced tea

Servings: 4

Preparation time: 30 minutes

Ingredients

2 L Water

4 Rooibos tea bags

1 Cinnamon stick

1 Fresh orange, washed

1 Pomegranate

1 sachet Xylitol (optional)

Instructions

1. Boil 2L of water.
2. Put the tea bags into a large jug or bowl (min 2L), and add

Polycystic Ovary Syndrome (PCOS) is a common condition that affects how a woman's ovaries work. Healthier food choices and regular exercise can improve the symptoms of PCOS.

It is currently estimated that PCOS affects between 15-20% of women who are still within their reproductive years. In South Africa, up to 40% of female infertility can be attributed to PCOS.

The diagnoses of PCOS includes any two or more of the following:

1. The presence of a number of fluid-filled sacs (follicles) that surround the eggs in the ovaries (despite the name 'polycystic ovaries', these follicles are not cysts).
2. Eggs

You wouldn't pack a lunchbox for your child filled with chocolates and sweets! You are probably sticking to the usual, reliable peanut butter and jam sandwich, fruit juice, yoghurt and granola bar? Healthy, not? … Not necessarily!
These foods can be filled with sugar and probably totals more than what is recommended for children. Sugar intake can be a silent danger, even when you think your child is not eating that unhealthy.
Too much sugar, can increase your child's risk for obesity and lifestyle diseases like high blood pressure, diabetes and certain cancers.

How much sugar is too much

Having excess fat around the waist area is a much bigger concern than just feeling a bit tight in your jeans. Having too much fat around the organs inside the tummy can set you up for some serious health problems. We call this fat - visceral fat. It produces inflammatory hormones that over time, can promote long-lasting inflammation. It also releases free fatty acids that increases the risk of chronic diseases like type 2 diabetes, insulin resistance, heart disease and even certain cancers.

Without a proper body composition assessment, it's hard to judge how much visceral fat you have.

As a Registered Dietitian / Nutritionist, a lot of my clients ask me about following a quick detox for a week before they start making changes to their lifestyle. But there isn't something like a 'quick detox' to fix your bad choices of the past. It doesn't hurt to say it again: our bodies already detox and don't get miraculously "cleaned out" in a week.

Book your individual consultation now!

Detoxification is an important metabolic process that naturally occurs in our body daily, 24 hours a day, 7 days a week. All we can do is support

Weight Loss: Is your body "summer ready"?

It has begun… Magazines, blogs, adverts about getting into shape for your summer body. But health isn't only a summer activity. And you shouldn't only be eating for the appearance of your body. Along with the "beach body" marketing comes an onslaught of absurd fad diets and expensive programs for weight loss and detoxes that ultimately lead to long-term weight gain…not to mention lower self-esteem, anxiety and an obsession with food. This summer, try eating for your body, instead of that bikini and implement these practices to eat for a healthier body through

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Eating snacks in-between meals can help to tie you over until your next main meal, and may even help you not to overeat at main meals. When opting for snacks, I always choose a wholegrain or low Glycemic Index (GI) carbohydrate and/ or a source of lean protein, depending on how hungry I am and how long away I am from eating my next main meal. Here are some easy, packable snack ideas

1. Fruit and nut trail mix

This snack provides healthy fats, some protein and a serving of fruit. It is easy to pack and convenient size to pack

This is one of the questions I get asked by most of my clients! Let’s have a look at whether bananas influence weight loss or weight gain…

Nutritional content of bananas

Bananas contain mainly carbohydrates in the form of glucose, sucrose and fructose. It does not contain much protein or fat. 1 small size banana will provide around 377 kJ and 1 medium size banana, 440 kJ. Bananas are good sources of antioxidants e.g. catechins, certain vitamins and minerals.

A medium size banana contains:

• Potassium:12% of the DRI (Daily Reference Intakes).
• Vitamin B6:20% of the DRI.
• Vitamin C:

Losing weight is tough… Might it be that most of us feel that the effort we put in is somehow supposed to pay off more and quicker? Because weight loss does take effort. And it also takes time. And sometimes it just feels like you are putting in all the effort but not seeing the results. Let’s have a look at various influences that might be affecting your ability to lose weight.

1. Your calorie (energy) intake is too high

You may feel as though you’re not eating a lot of calories. But studies show that most of us tend

1. Be careful of hot beverages with lots of calories

We tend to drink more hot beverages in winter to warm us up – coffee, cappuccino’s, tea and hot chocolate drinks. If you add sugar or honey to these beverages, your daily calorie intake can quickly increase substantially and contribute to gaining a few extra kilograms over winter. Avoid or reduce the amount of sugar you use in these beverages, especially if you drink more than one in a day, and choose low sugar or sugar-free hot chocolate drinks. Also, be careful of milk coffees, cappuccino’s and sweet full fat milk

Weight loss during the cold winter months, can be challenging for some people. Although there are no scientific evidence that cold temperatures cause weight gain, it certainly influences the eating behaviour of most people. Some studies do show that in general, people gain about 2 tot 3 kg weight during winter. The main reason for this is that we are less active during the winter months and we eat larger portions and comfort foods more often. Some people also feel more depressed in winter and rely on food to lift their mood.

The prevalence of overweight and obesity for South

A trending topic in nutrition, is Fermented Foods. Fermented foods contain large amounts of probiotics – ‘good’ bacteria, that populates our gastro-intestinal (GI) tracts. A probiotic is any live micro-organism which, when consumed in adequate amounts, offers some form of a health bene?t.

The clinical evidence for probiotics is strongest for the treatment of diarrhoea, especially when caused by antibiotics. There is also potential benefit in treating irritable bowel syndrome. Some studies also point toward a benefit for depression, inflammatory bowel disease, prevention of certain infant allergies such as atopic dermatitis, and an overall general protection against infection;

We live in an era where time for preparing wholesome, home cooked meals are little; and most people eat on the go. It is no wonder that many of us have at some point tried meal replacement shakes. Some people find it easier to use kilojoule controlled meal replacement shakes for weight loss than preparing healthy meals. But how effective are commercial meal replacements for weight loss?

Book your individual consultation now!

What are meal replacements?

Meal replacement products are designed to replace one or two main meals per day, while the remaining meal and snacks eaten, are

What is the alkaline diet?

It is a diet that suggests that acidic foods should be replaced with alkaline food to improve health and prevent or cure certain diseases like osteoporosis and even cancer.
It is sometimes called the acidic-alkaline diet or alkaline ash diet. It claims that the foods you eat can alter the pH of your blood.

How does an alkaline diet work?

When food is digested and metabolised, it leaves behind an ash residue. This ash residue can either be acidic or alkaline or neutral. The alkaline diet proposes that this ash can directly affect the acidity

Have you ever felt so desperate to lose weight, that you would almost try any diet out there just to lose the weight? It is the time of year that many of us are looking for the proverbial 'quick fix' to shake of the excess weight we gained during the festive season.

Most people start their search towards weight loss on google - probing for diet trends that promise quick results.

When searching for "the best diets for weight loss" - 63 100 000 results appear. There are so many diet advice out there, that searching through just a few

Welcome to my first blog post since launching my brand-new website!

If you could describe your 2016 with one word, what would it be?

I would choose “change”. In 2016 I moved to Cape Town, got engaged, started my own business and took on my masters’ study in dietetics. It was a year of excitement and fear. This made me think of the words by our former president, Nelson Mandela: ‘may your choices reflect your hope, not your fears’

The start of a new year is a great time to talk about which choices you will be making and what

Eggs have been black listed for many centuries... But years of research has finally put eggs back at their rightful place on our plates…

Big nourishment in a small package

Eggs have been a valuable part of the human diet since pre-historic times. They are widely used in many types of dishes including sweet and savoury. Eggs supply protein and various important nutrients to the human body. One large egg contains about 314 kilojoules and 4.5 grams of total fat, including 1.5 grams of saturated fat, 0.5 grams of polyunsaturated fat and 2 grams of monounsaturated fat. Eggs contain at

Poor eating habits can lead to common ailments.

Many people think that symptoms like headaches, fatigue, mood swings, chronic bloadtedness and constipation are always the result of a serious medical condition. But before you get too worried, you might want to look at your eating habits – what are you eating or not eating – or consult a registered dietician to evaluate your diet.

Fatigue & Weakness

Food is the body’s fuel – without it, your system starts shutting down. When not eating enough food during the day, your body breaks down muscles to get to the stored energy in

November is World Diabetes month and 14 November is World Diabetes day. As part of diabetes awareness during this month, I have put together important nutritional information - that every person with diabetes should take to heart. Diabetes does not have to control you. Take responsibility – you are in the driver seat!

Know your goals and actively pursue it

Whether your goal is to lower your bodyweight, to improve your blood glucose readings to a certain level or to achieve a specific HBA1C level, discuss your goals with a healthcare practitioner and write them down. If you do not