All you need to know to keep up to date with nutrition

Fill up at Hungry Herbivore

Vegetarian? Vegan? Super health conscious?

We are well aware that around every street corner there is a new cafe or restaurant flaunting their freshly baked sourdough and croissants. It can be enticing and simply turning in the opposite direction isn’t always the easiest. To all our hungry clients in and around the Bree street area, we’d like to introduce you to – if you haven’t already heard of them – Hungry Herbivore.

We decided to give it a try and let’s just say that smashed avo on toast has never tasted so good! The menu offers everything from all-day breakie (always a plus in my books) to protein deluxe bowls and an array of nutritious smoothies.

Our personal favourites?

  • The Zesty Green smoothie – spinach, banana, spirulina, dates, lemon and soy milk (with the option to substitute for almond milk)
  • The Protein Deluxe Bowl – tofu, quinoa, corn, broccoli, beans and avo (uhhm yummy!)
  • Oh -sweet- Kim Burger – sweet potato, quinoa, kimchi and lentil patty

Yes to fermented foods and green smoothie goodness! They also have a secret menu so don’t forget to ask your waitron. Located in Orphan Street, City Centre. Have a look at the menu (beware: salivating may occur)

 

Going nuts for Wild Sprout

Invested in a Genes to Plate recipe book yet? If you have, you would have seen some of the most spectacular recipes done by Wild Sprout. A new eatery to hit the Loop Street mayhem. A farm to plate concept with a different harvest table everyday and homemade almond milks – what’s not to love? We couldn’t wait to give this one a go.

Definite must try’s:

  • The daily harvest tables are a hit – wholesome, fresh salads with different protein options – focusing on plant-based proteins (WINNER!)
  • Smoothie bowls named after the geniuses themselves – Berry B-Rad or Coo Cacao
  • Superfood juices and smoothies with combinations that will blow your mind! Seriously, the ginger has a real punch. Tummy issues? Have one of the brews that contain kombucha.

That’s not even the best part. Wild Sprout sells a range of their freshly made ginger balls, grain-free rusks, biscotti and so many other tantalizing treats that you just can’t resist buying. All their products are in line with our concept of holistic living. Do yourself a favour and head on over to their Facebook page @wildsproutcpt and pop in for a healthy lunch or mid-morning treat.

 

Heart Awareness Month: Hypertension

High blood pressure, also called hypertension, means the pressure in your arteries is above the normal range. Risk factors for high blood pressure include age, genetics, family history, excess weight, smoking, excessive alcohol consumption, stress, inactivity and a diet high in salt and sodium. A blood pressure of above 140/90mmHg is considered a hypertensive state and lifestyle and medical intervention is required.

 

Start with lifestyle modification, which includes:

  • Maintain normal body weight for adults (e.g. Body mass index 20–25 kg/m2)
  • Engage in regular aerobic physical activity such as brisk walking (≥30 min per day, most days of the week)
  • Reduce dietary sodium intake to less than 6 g (1 tsp) of salt or 2.4 g of sodium per day
  • Limit alcohol consumption to no more than 2 units/day in men and no more than 1 unit/day in women
  • Stop smoking and avoid second-hand smoke
  • Consume a diet rich in fruit and vegetables (e.g. at least five portions per day) and fat free dairy
  • Restrict red meat intake to twice per week and replace with skinless chicken, grilled fish and legumes
  • Replace saturated fats (such as butter, cream, fatty meat, chocolate) with unsaturated fats (avocado, nuts, soft tub margarine, canola or olive oil, oily fish)

It is also very important to CUT SALT from the diet and use the following “safe seasonings”:

  • Chilli
  • Garlic
  • Curry powder
  • Pepper
  • Lemon juice
  • Pure Spices: cumin, coriander, turmeric, coriander
  • Dried and fresh herbs

Avoid hidden salts and sodium by reading labels and avoiding the following foods:

  • Cheeses
  • Processed foods such as vienna’s
  • Frozen foods
  • Tinned foods
  • Smoked foods
  • Spices (“Spice for Rice”, BBQ, Aromat etc.)

Spring Clean Your Diet

Spring is in the air! Can you feel it?

If Winter did some damage (it happens to the best of us), and your exercise regime is almost non-existent, give these 10 Spring tips a go. No juice cleanses, restrictions or fasts – just good, healthy eating to break those nasty Winter habits so you can get back to feeling energetic and happy.

 

  1. Set your alarm 30 minutes earlier – if you managed to wake up at 5am throughout Winter to fit in your 30 minutes of activity for the day, we salute you. For those who woke up when the sun made an appearance, try setting your alarm 30 minutes earlier to get into a good routine.
  2. Give caffeine the boot – limit yourself to 2 cups of coffee daily and instead of the 3rd and 4th (and sometimes 5th) cup of coffee, drink a glass of water. If water seems like the most unappetizing drink to opt for, try herbal teas or add cucumber, rosemary and strawberries to your bottle of water for a bit of flavour.
  3. Spruce up your pantry – no need for heavy, hearty meals. Ensure your kitchen is stocked with plenty of fresh fruit and vegetables, wholegrains such as oats, bulgar wheat, rice noodles and quinoa, fish, chicken, eggs and lean meat and all the herbs and flavours of spring. We love grapefruit, pineapple, coconut and alllll the greens.
  4. Say no to sugar – it’s time to break the habit of tea and rusks, sugar-laden cereals, pastries and the frequent chocolate. Get in healthy sugars from fruit instead – your gut will thank you.
  5. Put a spring in your step – aim to get in some form of exercise at least 4 times a week. Gym, walking, hiking, or yoga… just get active and moving.
  6. Greens, greens, greens – a change in season usually means a stubborn flu is making the rounds. Load up on all your greens to ensure you are getting in all the immune boosting vitamins and minerals. Spring is also the time to get sprouting. Sprouts (broccoli sprouts specifically) are fantastic in helping your body to naturally detox itself.
  7. Load up on anti-oxidants and anti-inflammatory foods – fighting off infection, eliminating bloating, decreasing oxidative stress. There is no reason to not be getting in these superhero foods. Include in your spring diet: cold pressed extra virgin olive oil, olives, walnuts, almonds, avocados, herbs and spices (turmeric, ginger, rosemary, cayenne pepper), garlic, spinach, kale, bok choy (all collard greens), tomatoes, beetroot, cacao, berries, prunes, raisins, apples, plums, oranges, red grapes, alfafa sprouts, red pepper and aubergine.
  8. Go meat-free Monday – start your week off right by opting for bean, peas, protein-rich grains or an egg-based lunch and dinner. This sets your week off right and gets you going for the week ahead. Try combining different beans, peas and grains to ensure you are getting in all the important amino acids that your body needs.
  9. Be mindful – listen to your body. Some days you need an extra green juice or a power nap. Be in tune with what your body is telling you. Rest when tired. Stop eating when you’re full.
  10. Take in your surroundings – be outside. Go for walks, hikes or picnics. Getting in a healthy dose of Vitamin D will work wonders for your energy levels.

Our Q&A with Kim after doing the 4 Week Health Program

The answer to question 7 says it all – Kim loved the 4 Week Health Program. Read about Kim’s experience during her 4 weeks to a healthier self.

  1. Did you find the program manageable to follow?

Yes I did.

  1. What was the most challenging throughout the 4 weeks?

Making sure I was organised and prepped. It was tough traveling for work and having food sorted out. Thank goodness for rice cakes and peanut butter :).

  1. Stage 1: how did you feel eliminating all the toxins?

I felt horrendous for the first 5 days!!! I had major headaches and dizziness. Then on day 6 I woke up feeling AWESOME – so much energy and felt great.

  1. Did your mood and energy levels improve after the 4 weeks?

Yes, hugely.

  1. Were the recipes easy to prepare and delicious?

Yes but ended up making very simple food.

  1. Did you feel hungry throughout the program?

I was hungry in the first week and I craved dense bread!

  1. Would you do the program again?

YES!!!!

  1. List noticeable changes in yourself (both physically, mentally and emotionally) after the 4 weeks?

Skin was a major thing that everyone commented on. My skin cleared up and wrinkles seemed to vanish slightly 🙂 I lost some weight and just slimmed down overall. I had a lot more energy – didn’t feel lethargic. I fell asleep really quickly at night which was great – no insomnia. Emotionally, I also ‘detoxed’ my social life and became more aware of when I was pushing myself to unhealthy limits. I also coupled the program with guided meditations – I did one every day for the 4 weeks.

  1. Did the program make you reconsider your normal diet?

For sure – I am still staying away from caffeine and trying my best to stay away from sugar.

Are you interested? Book your appointment now at: http://alexroyaldiet.co.za/services

Feel Good this Spring

“Asian inspired beef stirfry with egg noodles”

“Deconstructed Mexican Bowl”

“Chicken meatballs with arrabiata sauce and zucchini noodles”

 

Sound delicious? These recipes are GLUTEN, LACTOSE and SUGAR free, and all feature in Stage 1 of our 4 Week Health Program. Eliminate the toxins and boost your mind and body in 4 weeks starting with ELIMINATION then DETOX, BOOST and lastly INTEGRATION.

Find out more: http://alexroyaldiet.co.za/eliminate-detox-boost-join-4-week-health-program-now

The 4 Week Health Program is now on SALE for R1199.00

WOMEN’S MONTH SALE: 4 Week Health Program

Calling all women – from near and far. Spring is just around the corner and the Winter fatigue needs to be shaken off! Improve your health, body, work productivitymood, and energy levels this August by joining our 4 Week Health Program. Each week marks a different stage that is important for your health: ELIMINATION, DETOX, BOOST and INTEGRATION.

The 4 Week Health Program includes:

  • A healthy eating program divided into 4 stages
  • Four consults (online consults are available)
    • An initial consult (body composition assessment and diet explanation)
    • 3 follow up consults
  • Our ‘Dietitian’s Guide to Clean Eating’ e-book for FREE

*The 4 Week Health Program is now R1199 (excl supplements and exercise regime)

August: A time to celebrate Women

There’s no denying that as a woman we have certain roles to fill, duties and responsibilities that are both unique and wonderful but can also be draining both physically and emotionally.

Knowing and accepting that you need an extra boost is what being human is all about. So take from the tips what you need and share with someone near and dear the tips they might need, after all, we are in this together.

Women’s Health Tips from girl-to-girl:

  1. Good, nutritious food – this is a no-brainer yet it happens to be the first thing that goes out the window. Women need a healthy balanced diet that suits the needs of its holder, whether that is more protein, no dairy, a block of dark chocolate after a bad day or a veggie juice because the greens are otherwise non-existent. Find what works for you and stick with it.
  2. Soulful company – a loyal pet, a trusty friend or a peaceful yoga group. Find your tribe, this is a must.
  3. Extra vitamins and minerals – iron, omega 3, a good B-vitamin, vitamin A, C and D, Calcium. Women need a little extra when it comes to these all-important nutrients. Make sure you are getting in enough through a healthy, balanced diet.
  4. Sleep – a luxury to most but I cannot stress the importance of getting in enough. Aim for 7-8 hours a day and if possible, sneak in that 15 minute shut eye in the afternoon.
  5. Time to yourself – possibly more of a luxury than sleep? Maybe. Put down the tab, iPhone or laptop. Try 10 minutes of meditation or a 30 minute walk outdoors. Breathe. Relax. Be grateful.

 

Need a little pick me up? Try our Royal Lattes

Five uses for your trusty blender

Has your blender made its way to the back of the cupboard because the idea of making a smoothie in this chilly Winter puts you off ? Dust the handy appliance off ASAP. Here are 5 fantastic uses for your trusty blender.

Homemade Hummus

Ingredients:

  • 200g tinned chickpeas
  • 2 tbsp lemon juice (or more)
  • 2 garlic cloves, crushed
  • 1 tsp ground cumin
  • Salt, to taste
  • 1 tbsp tahini
  • 2 tbsp water
  • 2 tbsp extra virgin olive oil

Method:

  1. Place all of the ingredients into a blender and blend until combined. If not fully blended, scrape down the sides and blend again. Season to taste.

Thai Green Curry Paste

Ingredients:

  • 4-6 medium green chillies, deseeded
  • 5cm piece of ginger
  • 2 cloves of garlic, peeled
  • 1 small onion, peeled
  • 2 lemongrass stalks, trimmed and roughly chopped
  • Small bunch of coriander
  • 1 lime, grated zest and juice
  • 2 tsp fish sauce
  • 1 tbsp olive oil

Method:

  1. Place all of the ingredients into a blender and blend to make a paste. If not fully blended, scrape down the sides and blend again.

Basil Pesto (or any pesto)

Ingredients:

  • 1-2 cloves garlic, peeled
  • 1-2 cups fresh basil, washed
  • 50g pine nuts, lightly toasted
  • 3/4 cup grated Parmesan cheese
  • 5 tbsp extra virgin olive oil

Method:

  1. Place the pine nuts, basil, garlic and parmesan in a blender and process until finely chopped. With the motor running, gradually add the oil in a thin steady stream until well combined.

Tomato Soup

Ingredients:

  • 8-10 tomatoes, halved
  • 2 medium onions, quartered
  • 4 cloves garlic
  • 2-3 tbsp olive oil
  • Salt and pepper, to taste
  • 1/2 cup plain low fat yoghurt/coconut cream

Method:

  1. Place the halved tomatoes, quartered onions, and garlic cloves into a large bowl and add the oil. Season well with salt and pepper, and stir well to coat. Pour the oiled and seasoned vegetables onto a baking tray, and roast at 180C for about 30 minutes.
  2. Set the roasted vegetables aside for 15 minutes to cool and then place the veggies into your blender.
  3. Once the soup is blended, add the yoghurt/coconut cream and, salt and pepper to taste. If you are serving the soup immediately – pour the soup into a pot and heat on the stove top for 5 minutes.

Salsa Verde

Ingredients:

  • 1 cup flat-leaf parsley leaves
  •  1 cup basil leaves
  •  1 garlic clove, chopped
  •  2 teaspoons capers, drained
  •  1/2 cup extra virgin olive oil
  •  1 lemon, juiced
  •  Salt, to taste

Method:

  1. Place parsley, basil, garlic and capers in a blender. Process until finely chopped.
  2. With the motor running, add oil and 2 tablespoons lemon juice to parsley mixture. Blend until well combined. Season with sea salt and pepper.

Blenders are so versatile. From the above mentioned recipes to the humble pancake, frothy lattes or simply grinding flaxseeds – there should be no reason to ever push your blender to the back of your cupboard.

 

 

Have yourself a Merry Christmas in July

Who doesn’t love a mid-year Christmas?

If you are feeling festive this July – give these simple but oh-so-yummy recipes a try.

Salmon with Roasted Veggies (serves 4)

Ingredients:

  • 2 red onions, cut into wedges
  • 2 red peppers, sliced into strips
  • 1 yellow pepper, sliced into strips
  • 1 zucchini, halved lengthways and thickly sliced
  • 1 whole garlic, halved across the middle
  • 2 medium tomatoes, halved
  • 3 tbsp olive oil, plus extra to drizzle
  • 270g cherry tomatoes
  • 4 x 150g salmon fillets
  • Juice from 1 lemon
  • Handful of fresh basil leaves

Method:

  1. Preheat the oven to 200°C.
  2. Place the onions, peppers, zucchini, garlic and tomatoes into a shallow roasting tray. Pour over 3 tbsp olive oil, season with sea salt and ground black pepper, then gently toss to coat.
  3. Roast the veggies for 20 minutes.
  4. Add the cherry tomatoes to the tray and lay the salmon fillets on top. Season, then drizzle with a little more oil and a generous squeeze of lemon juice.
  5. Return to the oven for 10-12 minutes until the salmon is just cooked through and the vegetables are tender. Scatter with fresh basil leaves to serve

 

Image result for salmon and roast veg

Fresh Cherry Crumble (serves 4)

Ingredients:

  • 4 cups fresh pitted cherries
  • 3/4 cup water
  • 2 tbsp raw honey
  • 1/4 cup agave nectar
  • 2 1/2 tablespoons cornstarch

For the crumble topping:

  • 2 tablespoons butter
  • 4 tablespoons coconut
  • 1/3 cup agave nectar
  • 1/2 teaspoon ground cinnamon
  • 1/2 cup rolled oats
  • 1/2 cup finely chopped walnuts or pecans

Method:

  1. Heat oven to 190 C. Lightly spray four ramekins with baking spray or lightly butter the bottoms and sides.
  2. In a medium saucepan, combine the pitted cherries, water, honey, agave, and cornstarch. Stir to blend and put the pan over medium heat. Bring to a simmer; reduce heat and simmer, uncovered, for 10 minutes, stirring frequently.
  3. Divide cherry mixture among 4 ramekins.
  4. Combine topping ingredients and, using fingers, sprinkle evenly over each filled ramekin.
  5. Put ramekins in the preheated oven with a sheet of foil or baking sheet on the rack below to catch drips. Bake for 25 to 30 minutes, or until the topping is browned and the filling is bubbly.

Image result for fresh cherry crumble recipes