7-Day Detox to get the SPRING in your step

Happy Spring everybody. The sun is up for longer, the days are getting warmer, and flowers are beginning to bloom, we don’t know about you, but this got us at Alex Royal Dietetics feeling all inspired and motivated. So we decided to develop a 7 day detox program, following on from the incredible success of our 10-Day Thrive Detox we ran in August.  The 7-Day detox is just what you need to kick start the new season and get that spring in your step. 

 

What does the 7-Day Detox Entail?

The 7-day detox is done on an on-line platform. You will be assigned to a small Whatsapp group, of +/- 4-6 participants. One of our dietitians Aimee or Kirby, will also be part of the group, and will be your go to dietitian for the duration of the program. You will get the 7-Day Detox guide, as well as daily support, motivation, recipe’s and meal ideas. The Whatsapp group will also enable you to lean on each other for support and motivation, as well as allow you to share recipe’s, ideas and tips. The cost of the program is R400.

             

 

Feedback from our last detox…

“I modified my detox a bit, but what I will say is that it was fantastic to have a group and daily prompts from your team to remind us to stay on track and share ideas and inspiration. I have done many detoxes on my own and it is waaaay harder without this support.” TK

“I wanted to say WELL DONE! You guys did that so well! I loved the mindful aspect, the holistic approach.” J

“Just thought I would let you know how wonderful I think you all are. I am done with my 10 day. I did a 4 day juice cleanse in-between and have lost 5kg in the 10 days. Pretty happy here. 1.5kg to go & I will be at my target weight.” TG

“Feeling fantastic, and so happy to have done this” T

 

Interested?

Email info@alexroyaldiet.co.za and one of our dietitians will be in contact with you to sign up for our next enrollment. Enrollment opens on the 6’th September, and start date is 12’th September.

5 Quick Fixes for those Nasty Tummy Issues

It’s that time of year where everyone seems to either be run down with the “Summer-is-over-Winter-is-approaching-flu” or a bedridden tummy bug. A healthy diet and bed rest can do wonders but if you have been victim to the dreaded tummy bug then try these ‘quick’ fixes to give your gut the boost it needs. The gut is after all the most important aspect when it comes to our immune defense system.

  1. Activated charcoal

Activated charcoal is a unique form of charcoal (different to the ashes that remain after a braai), that binds to toxins in the gut alleviating symptoms of gas, bloating or other IBS related complications such as cramping and diarrhoea. Activated charcoal comes in a fine powder, granules, tablets and capsules.

Whichever form you choose, always take it with a big glass of water and at least two hours away from food and more importantly, medications and other supplements. Find activated charcoal at any Wellness Warehouse or health shop. Be sure to follow the recommended dosage instructions on the product.

  1. Glutamine and zinc

Glutamine is an essential amino acid that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. Zinc can alter your gut bacteria and low levels of zinc can contribute to poor zinc absorption, which is in itself a problem. Both glutamine and zinc act as a powerful tummy healing remedy.

  1. Omega 3

Omega-3 fatty acids reduce inflammation, which can reduce some of the symptoms related to acute and chronic digestive problems. Omega 3 can be found in salmon and sardines. These two provide us with most of the health benefits attributed to omega-3 fatty acids.

Other sources include seeds and nut oils such as flaxseeds, walnuts, pumpkin seeds and soybeans.

  1. Probiotics (and prebiotics)

Probiotics are the most important supplement to take because it helps replenish good bacteria and helps get rid of bad bacteria. Probiotic rich foods include fermented vegetables (see below), yoghurt, buttermilk and kefir.

  1. Bone broth and Fermented foods

Bone broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. Fermented foods contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and tempeh are excellent sources.

Also remember that bacteria feed off sugar so try to cut our refined carbohydrates and sugar altogether. Your tummy will thank you.

Hello Easter 2017

Have yourself a guilt-free Easter by trying these sneaky (and smart) eating tips:

  • Start your day off healthy: Go for your walk (or find your inner child and partake in the Easter egg hunt) and drink your green smoothie. Nothing sets you off more positively for the day.
  • Be drink-wise: Remember that alcohol is an empty calorie so try limit yourself to 1-2 units (for females) and 2-3 units (for males). Drink plenty of water throughout the day too.
  • Get in those veggies: Aim to fill up at least half your plate with salad and vegetables, that way there isn’t much space for the potato bake and pumpkin fritters.
  • Choose your indulgence: Avoid going overboard and stick to one treat. It’s either a second helping of roast, pudding after lunch or hot cross buns and a sneaky Easter egg, but not everything.
  • Start off the new week fresh: Easter break and school holidays are over, get back into routine with regular, healthy meals, lots of water and exercise. Try our Dietitians Guide to Clean Eating to kickstart your healthy eating regime. E-book now on sale for R199.00

 

10 Prebiotic Foods You Should Eat For Digestive Health

Prebiotics are types of dietary fibre that feed the friendly bacteria in your gut which leads to a healthy digestive system.

 

Garlic

Garlic gives great flavour to your foods and provides you with prebiotic benefits. It has been shown to help promote good bacteria and prevent harmful bacteria from growing.

Onions

Onions are rich in inulin and FOS, which can help boost your immune system, provide fuel for your gut bacteria and improve digestion.

Leeks

Leeks are often used in cooking for their distinct flavour. They are high in prebiotic inulin fibre and vitamin K.

Asparagus

Asparagus is a spring vegetable rich in prebiotic fibre and antioxidants. It promotes healthy gut bacteria and may help prevent certain cancers.

Bananas

Bananas are rich in fibre. They’re also great at promoting healthy gut bacteria and reducing bloating.

Barley

Barley is high in beta-glucan fibre, which promotes healthy bacteria in the gut. It also seems to lower cholesterol and blood sugar levels.

Oats

Whole oats are a grain rich in beta-glucan fibre. They increase healthy gut bacteria, improve blood sugar control and may reduce cancer risk.

Apples

Apples are rich in pectin fibre. Pectin promotes healthy gut bacteria and helps decrease harmful bacteria. It also helps lower cholesterol and reduces cancer risk.

Flaxseed

The fibre in flaxseeds promotes regular bowel movements, lowers LDL cholesterol and reduces the amount of fat you digest and absorb.

Wheat bran

Wheat bran is rich in AXOS, a type of fibre that has been shown to increase healthy gut bacteria and reduce digestive problems.