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

Chocolate Avocado Pudding Pops

Ingredients (8 small pops)

  • 2 ripe avocados
  • 6 tbsp almond or coconut milk (unsweetened)
  • 3 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1 tbsp honey
  • Pinch salt
  • 60g unsweetened chocolate, chopped
  • 2 tbsp coconut oil

 

Method

  1. Add avocado to a food processor (or a good blender) and puree on low until smooth, 3 to 4 minutes, scraping down sides with a rubber spatula as needed.
  2. Add in almond milk, honey, cocoa powder, vanilla and salt. Continue to process on low until well combined, scraping down sides as needed.
  3. In a microwave safe bowl, melt chocolate with coconut oil in 30 second increments on high, stirring until smooth.
  4. With processor running on low, pour chocolate mixture through pour spout and continue to process until well combined, scraping down sides as needed.
  5. Spoon half of the mixture into ice-cream molds and tap molds several times on counter to release air bubbles. Spoon remaining mixture into molds and tap again.
  6. Press wooden sticks about 2/3 into molds and freeze for at least 3 hours.
  7. To release the pops, run molds under hot water for about 30 seconds, then twist gently to release.

Berry Power Smoothie

Ingredients (2 servings)

• 1 frozen banana
• 1 cup frozen mixed berries
• 1 cup almond milk (unsweetened)
• 1 tbsp mixed seeds

 

Method
1. Combined all ingredients in a blender and blend until smooth.

Peach Coconut Smoothie

Ingredients (2 servings)

  • 1 cup coconut milk, chilled (unsweetened)
  • 1 cup ice
  • 2 large fresh peaches, peeled and cut into chunks
  • fresh lemon zest, to taste

 

Method

  1. Combined all ingredients in a blender and blend until smooth.

Are You Ready For 2017?

Here are some great tips to start this year off with a BANG!

Eat Veggies at Every Meal

If you only eat veggies at dinner time, this tip is for you! Include veggies at every meal, even breakfast. Try spinach or cucumber in your smoothies and instead of snacking on processed foods like crackers, biscuits etc go for carrot or celery sticks to satisfy crunchy, salty cravings.

Include Protein, Fibre, and Healthy Fats at Every Meal

This is key to a balanced meal to help you feel full and satisfied and to stabilize blood sugar levels. Choose lean proteins (fish, chicken, eggs) and whole grains (rye bread, sweet potato, butternut) and legumes (beans, peas, lentils) for fibre and avocado, nuts, seeds, and olive oil for healthy fats.

Have a Salad as a Meal Everyday

Whether it’s a quinoa and black bean mason jar salad for lunch or a roasted butternut squash and kale salad for dinner, eating a salad for one meal not only helps you get your share of fibre and veggies, but since it’s low in calories, it’ll help you lose or maintain weight.

Make Lunch Your Biggest Meal

Consuming more calories midday than at breakfast or dinner ensures you have enough time to burn all those calories. Make sure you choice lean protein, high fibre, wholegrains and healthy fats.

Listen to your belly

Instead of putting the fork down when your plate is empty, eat slowly, and pay close attention to how your belly feels so you can stop eating when you’re satisfied but not stuffed.

Quit the Sugars!

Avoid the obvious culprits such as sweets, desserts, and cold drink, and also avoid processed foods, as these contain loads of hidden sugars. When sweet cravings strike, go for fresh or dried fruit or have a look at our healthy dessert recipes.

Be Consistent About Meal Planning

Choose one day a week where you can devote a few hours to plan, shop, and prep meals and snacks for the week. You’ll not only save time and money, but you’re more likely to stay on the healthy path once you have that intention set for the week.

Deprivation can cause you to binge

Denying yourself the bites you crave can backfire, causing you to feel deprived, resulting in binging and feeling depressed. So make a point to keep yourself happy and your cravings satisfied by allowing a small treat every so often, such as a square of dark chocolate or try our sugar free desserts and healthy snack alternatives.

You can do it!

Festive Time is here! How do you keep it tidy you ask?

Prepare yourself for the holiday season! The run-up to Christmas is often a time for endless party nibbles, alcohol and lack of exercise…

We understand that you don’t want to miss out on the fun so with these tips you can do all of that – party and stay healthy!

1.   Exercise 
Give yourself the gift of 30 minutes of exercise a day. In addition to burning calories, exercise also helps to relieve tension – so you are less likely to eat to control holiday stress (which is a real thing!).

2.    Stay hydrated! 
A little water goes a long way – small sips throughout the day is a smart way to keep well hydrated. Even better, water has no fat, no calories and no sugar  🙂 Keep a bottle of ice cold water in the fridge and pop in some mint and lemon.

3.   Portion Alert! 
Try to keep your portions small and make only one visit to the table. Choose the smallest plate possible. Pile greens and other tasty veggies on your plate first, leaving just a little room for those high-calorie treats like sweets and cheeses. Eat small, lower-calorie meals during the day so you can enjoy a special treat later – just make sure you do not starve yourself for the party and overeat later.

4.    Step away from the table 
If you don’t put your choices on a plate, you have no idea how much you are really eating. The worst thing you can do at a party is stand around the table dipping into the bowl.

5.   
 Drink smart 
Alcohol is a double whammy during the holidays.  It tends to weaken your resistance when it comes to eating, and the calories in drinks add up quickly. Always choose low calorie mixes (water is best) and opt for light white wine spritzers as your number one choice.

6.  If you need to cheat, be clever about it

Every one craves sugar at this time but make sure you opt for sugar free chocolate deliciousness. See our recipes for ideas…

7. Zen Yourself

Holidays can be stressful. Keep expectations for the holiday season manageable. Organise your time and make a list and prioritise the important activities. Be realistic about what you can and cannot do. And don’t forget to schedule some down time to relax.

8.    Slip, don’t slide
If you eat three helpings of mashed potatoes and half a pie, all is not lost.  Rather than polishing off the rest, learn from your slip-up. Next time, eat a salad first, start a conversation, and park yourself far from the danger zone. The next time starts today.

 Remember to avoid missing meals in the busy period running up to Christmas. This easily leads to overeating, when you’re faced with temptation.

 

ENJOY THE FESTIVE SEASON 🙂

Reflecting on an incredible year

2016 has been a whirlwind of a year for the team at Alex Royal Dietetics. We have grown in every avenue and we have reached the goals that we had aimed for.

Our clients, are our number one priority and we can safely say that each one has excelled in health, wellness and life. Walking the path of health is such a magical journey and we are lucky enough to do it as a career. So a huge thank you to each of our very special clients who fill our offices with smiles and laughter.

We have expanded our minds and knowledge base. We have become nutrigenomic specialists, focusing on gene testing and how that impacts health and diet. The results have been mind blowing and have changed our practice and the way in which we see each client. To say that each client is unique cannot quantify the results and how different each plan and requirement is.

How gene testing can keep you healthy and trim

We have expanded our reach. We now practice from three offices. Kirby is full time at the Renaissance Body Science Institute in Bree Street. Alex moves between the Renaissance and CTG which is a world class centre of Nutrigenomics testing. We also have a room in a Holistic Oncology practice called the Hummingbird in Century City.

We have expanded our voices. We have featured in many magazine articles from Women’s Health, GQ, Longevity, The You Magazine and the

Online African Green Elements Magazine. We have also featured on radio shows and Espresso Live.

Alex featured in the You

As if expanding our client database, minds and location isn’t enough we have stretched our personal lives greatly! Kirby has morphed into a crossfitter and sports addict! Every so often she will hobble into the office and just say “Crossfit” and no more questions will be asked, but generally she is a machine-like athlete these days. On the other hand, Alex’s travels and triathlon days have waned to make space for a baby boy who will be gracing the world in June.

Kirby conquering mountains

After reflecting on 2016 we are filled with such gratitude for all the lives that we have touched and those who have touched us. Thank you for keeping us inspired as we aim to inspire you X

Have a wonderful Festive Season.

Super Hemp Smoothie

Ingredients

  • ½ cup almond milk
  • ¼ frozen banana
  • ½ cup blueberries
  • ½ cup spinach
  • 1 tbsp hemp protein powder
  • 1 tbsp spirulina

Method

  1. Combined all ingredients in a blender and blend until smooth.

Overnight Chocolate Chia Oats Pudding

Ingredients (serves 2)

  • 1 small, ripe banana
  • 2 tbsp raw cacao powder
  • 2 tbsp sweetener (raw honey, coconut sugar), optional
  • 2 tbsp water
  • ½ cup rolled oats
  • 3 tbsp chia seeds
  • 1 ½ cups coconut milk

Method

  1. In a bowl, mash the banana with the cacao, sweetener if using, and water until it forms a smooth paste.
  2. Stir in the oats and chia seeds, and then the milk, stirring continuously.
  3. Place in the fridge overnight either in the bowl or in individual jars.
  4. To serve it warm, add to a saucepan in the morning and heat over low to medium heat around 5 minutes. You may need to add some extra liquid at this point to thin a little if the porridge is too thick.
  5. Serve topped with berries, coconut cream/yoghurt and chopped nuts.

How can DNA testing help you reach your ideal body goal?

Choosing a diet can be frustrating. Especially when you feel like you’ve tried them all and have not seen the results you’ve always hoped for. Whether it be low carb, high fat, high protein, Mediterranean… the list goes on and on! The answer lies in your DNA….and we can help you.

We do DNA tests at our practice. It is a cheek swab and takes 5 minutes. You will get your results in 2 weeks. It tells you about eating behaviour, metabolism, fat and carb metabolism and exercise responsiveness. This guides your diet plan to make it effective and sustainable.

What does the DNA Diet test tell you: 
– Which diet type is best for you (low carb, low fat, mediterranean)
– If you require snacks or not
– If you crave sugar or can be classified as a sweet tooth as opposed  to a sugar addict
– How much exercise you should do per week
– and much more!

The cost of the DNA Diet test is R1625, excluding the consultation fee.

(The consultation price can be claimed through Medical Aid).

Chocolate Coconut Energy Balls

Ingredients (serves 16)

  • ½ cup pecans (or other nut)
  • 15 medjool dates, pitted and roughly chopped
  • ⅓ cup shredded unsweetened coconut (plus ¼ cup for rolling)
  • 1 tbsp coconut oil
  • 1½ tbsp cocoa powder
  • pinch of salt
  • 1 tbsp water

Method

  1. Put pecans in food processor and pulse until roughly chopped.
  2. Add remaining ingredients, turn food processor on until well mixed.
  3. Using a tablespoon measure, spoon out mixture and roll in balls.
  4. Coat each ball in the remaining ¼ cup shredded coconut.
  5. Place on a parchment covered baking sheet and refrigerate for at least thirty minutes, until they harden.
  6. Store in the fridge in a container or plastic bag for up to two weeks.
  7. Pour yourself a mug of tea, eat an energy ball, and enjoy an afternoon pick-me-up!