The answer is in our Methylation

We were recently fortunate enough to attend a conference given by international speaker Dr Kara Fitzgerald on the trending topic of Methylation. To many of our clients who have had their genes tested with us, this term should ring a bell. If not, read on, you won’t want to miss this.

Methylation

First things first, what is Methylation and why is it necessary?

Methylation is a biochemical process that happens in all our cells. The process is involved in DNA repair, detox, hormone balance, histamine balance, gene building and gene expression (it makes sure the right genes are ‘turned on’ and the bad genes are ‘switched off’) – so you can only imagine why it is so important!

Hyper and hypo-methylation:

Methylation needs to be BALANCED. Both hypo-methylation (not enough methylation taking place) and hyper-methylation (excessive methylation) can be detrimental to your health. This balance is dependent on many factors, the critical ones being: poor nutrient intake, inflammation, oxidative stress, environmental toxins, gut-health and your genetic variation. I hope you are starting to realise the importance of this process… cue flipping through your DNA health report now.

Conditions associated with insufficient Methylation

This list looks frighteningly endless… from ADD/ADHD to bipolar disorder, addiction, Alzheimer’s disease, anxiety, cancer, chronic fatigue, dementia, diabetes, fertility issues, hypertension, insomnia, Parkinson’s disease, schizophrenia and thyroid disease  (to name a few, OK, to name many, but there are more).

How do we achieve balanced Methylation?

As mentioned before – methylation balance is what will ensure that all the right genes are turned on while all the bad genes are switched off, so the balance is what you must strive for. Taking high dose supplementation can often cause you to create an imbalance so the best way to achieve optimal methylation is to tackle your diet.

Start reaching for…

  • Animal protein such as eggs, salmon and liver
  • Bright fruit and vegetables, think beetroot, spinach and broccoli kind-of-bright
  • Omega 3-rich nuts and seeds
  • Herbs and spices
  • Good, healthy fats (trans fats and refined oils are a big no!)
  • Legumes and grains
  • Dairy, as tolerated

Steer clear from…

  • Charred foods
  • Added sugars
  • Artificial sweeteners
  • Hydrogenated fats
  • Alcohol
  • Folic acid fortified foods

As you can see the list of foods to eat is far longer than the list of ‘banned’ foods. If you think a ‘Methylation promoting diet’ is bland, think again. Have a look at some of the amazing food we were treated to at the seminar.

Do you have any queries? Is gene testing of interest to you? Book your appointment now.

 

 

 

Skinny Legs café – yes please!

I’m sure by now you have noticed that we have been on some what of a hunt to find delicious (and healthy) spots in the City Bowl area. Well… delicious we have found. Skinny Legs cafe – a luxury cafe and we know why. This gem in lower Loop Street opens at 7 am making it the perfect pit stop on the way to work. What had us coming back for more you ask?

Make everyday great with one of these dishes:

  • Coconut Quinoa – there is already a dish called ‘Porridge of the Gods’ but this one has to be a close second. Vegan and gluten free!
  • Buckwheat pancakes – another gluten free treasure with minted pea puree, creamed feta and rose harisa.
  • Gluten Free Lentil Salad with smoked trout, a poached egg and saffron aioli. A high protein and omega 3 powerhouse.

The sophisticated yet relaxed atmosphere makes you want to linger just a little longer every time. Boost your breakfast or lunch by adding a freshly squeezed juice or green smoothie. View their menu here or have a look at their magnificent Instagram page: skinnylegscafe

 

Nutrition Week 2017 #RethinkYourDrink

The theme for Nutrition Week 2017 is # Rethinkyourdrink – choose water! Sounds so simple, so easy. It is. Water is a crucial part of overall health and most people don’t get in enough on a daily basis. Instead, everyone is opting for ice teas, carbonated drinks, alcohol or warm delights like tea and coffee.

The concept for this years theme is to make you more aware of what you are actually drinking. So not to scare you off, but I have listed a couple of facts that might make you #Rethinkyourdrink now!

The number of teaspoons of sugar in 500ml of:

  • Carbonated drinks – 15 teaspoons (58.8g)
  • Energy drinks – 14 teaspoons (56g)
  • Fruit juice – 13 teaspoons (53.8g)
  • Sweetened flavoured milk drinks – 10 teaspoons (41.8g)
  • Sweetened ice tea – 9 teaspoons (37.8g)
  • Sports drinks – 7 teaspoons (27.1g)
  • Flavoured water – 6 teaspoons (24g)

The high sugar content is something to fear. Studies have shown that adults who drink two or more sugary drinks a day increased the risk of developing diabetes by at least 24%.

5 Tips to increase water intake:

  1. Always keep a water bottle with you
  2. Drink a glass of water before you brush your teeth in the morning and evening
  3. Create habits, for example, drink a glass of water with every meal
  4. Flavour your water with mint, lemon, rosemary, strawberries or cucumber
  5. Set reminders on your phone to drink water every 2 hours throughout the day

Equip yourself with knowledge. Read food labels to identify the amount of sugar in your drinks. Look for various forms of added sugars like brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar and sucrose.

A good goal heading into the Summer months: #Rethinkyourdrink and remember that water is a scarce resource, be careful not to waste.

 

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.

 

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