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.

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

 

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!

Lose weight in 5 EASY steps

Summer is around the corner and it’s time to get back into shape.

Few of us have time and energy for huge lifestyle changes, so if you are looking for easy and quick tips to lose weight, you have come to the right place 🙂

I have chosen my top 5 tips and summarized them for you…..

  1. Start the day with 30 sit ups and 20 push-ups – this boosts your metabolism for the day and tightens those toned arms and flat abs (even if they are hiding under a layer of fat). Also exercise as much as you can. Walk instead of drive, take the stairs not the lift, join a friend for a stroll instead of coffee, and find an activity that you love.
  2. Drink 2 L of water every day – water flushes the kidneys of toxins and helps to keep your stomach regular and healthy. This is also an easy way to feel fuller.
  3. Make herbal green tea your best friend – like water it fills you up but it is also filled with healthy tannins and antioxidants. DRINK UP!
  4. Quit the sugar – no matter how we spin it sugar is toxic for the body. It has been linked to heart disease, weight gain, ADHD, cancers…and the list goes on! So ditch the fizzy drinks, sweets and chocolate, muffins, biscuits…. and opt for high fibre snacks like my delish Coconut Date Balls.
  5. Listen to your belly – Eat slowly and chew properly and stop eating just before you get full. This helps control energy intake throughout the day which will make or break a diet. We often overeat, so just be aware and try reign it in. Use the Portion control guide and rather fill your plate with lots of salad and vegetables.

GOOD LUCK 🙂

 

Portion Control Guide

When it comes to losing weight and then keeping it off long term, it all comes down to portion sizes. It sounds so simple: don’t eat or drink too much, but it’s so easy to drink more than you planned to, without a doubt, most people struggle with this concept but today I will give you some tips to make life a little bit easier 🙂

 

Tips to control your portions:

At home

  • Buy yourself a set of measuring cups and have them handy.
  • Always measure breakfast cereal and rice/pasta servings using a measuring cup.
  • Keep kitchen scales handy to check portions and serving sizes.
  • Avoid eating in front of the TV, it is easy to overeat when you distracted.
  • Use grated cheese or invest in a cheese slice to control portions.
  • Only carry portion controlled snacks of nuts and crackers.
  • Cook at home more frequently!

At restaurants

  • Ask for half or smaller portions.
  • Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away.

At the grocery store

  • Beware of mini-sized snacks – small crackers, cookies, and pretzels. Most people end up eating more than they realize, and the calories add up.
  • Choose foods packaged in individual serving sizes.

 

Now…when you don’t have measuring cups or a scale available, you can use your hands to figure out reasonable portion sizes…handguide

 

 

 

 

 

 

 

And if you still find this difficult to put into action…

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Sugar Addiction

Let’s talk about sugar and find out what you can do to kick your sugar habit and get your life back on track. Sugar is a carbohydrate found naturally in many foods from lactose in milk to the fructose in fruit and honey. In fact, we need some sugar in our diets to supply energy to fuel our muscles and keep our brains active.

The problem comes in where children and adults are consuming TOO MUCH sugar. Many processed foods have added sugar which supplies energy in the form of calories and very little else.  A high intake of sugar causes our blood sugar levels to shoot up, giving us that feel-good ‘high’ followed by a crashing which leaves us tired, irritable and craving more sugary foods. It’s a vicious cycle that may be contributing to our weight problems as well as health concerns like diabetes and heart disease.

 

Foods high in added sugar: cakes, biscuits, sweets, frozen desserts, fruit drinks, fizzy drinks, alcoholic drinks, chocolates, savoury foods.

sugar cycle

Making a few adjustments to your diet can help you cut down on unnecessary sugar consumption:

  • Reduce the sugar you add to hot drinks. Do this gradually to give your taste buds time to adjust. Try adding a sprinkle of cinnamon to cappuccino or hot chocolate, cinnamon adds flavour without the sweetness.
  • Be wary of ‘sugar-free’ foods. These often contain synthetic sweeteners like sucralose, saccharin and aspartame. Although these taste sweet, they don’t help curb a sweet tooth so they tend to send confusing messages to the brain, which can lead to over-eating.
  • Balance your carb intake with lean protein like fish and chicken- protein foods slow stomach emptying, which helps manage cravings.
  • Swap white bread, rice and pasta for wholegrain versions like oats, whole-wheat breads, brown rice, quinoa and pasta.
  • Reduce the sugar in recipes and add spices to boost flavour and taste.
  • For a pick me up, have a piece of whole fruit with a handful of nuts or a small tub of plain yogurt.

Basics on how to lose weight (easily) 

Most people that walk through my door want to lose weight but feel like it’s an impossible task and huge mountain of a challenge. My job is to make weight loss achievable and yes, EASY!

The best trick is to make lifestyle changes that suit you and fit into your current routine. In this way you will see the kilograms shed with minimal effort.

Here are some basics to set you off on the right track. If you can start by following these 8 tips you will be leaps ahead.

  1. Cut out sugar in tea and coffee. Do yourself a favour and add up the teaspoons of sugar you have in a day. Remember that 3-4 tsp = 1 slice of bread.
  2. Cut out fruit juice and fizzy cool drinks. This is VITAL because most juices are laced with sugar. For example, Ice Tea can contain about 30g of sugar!
  3. Say no to high energy snacks like chocolate, muffins and sugary treats
  4. Limit alcohol. The body breaks down alcohol in the same way as it breaks down fat. The problem is that there is no ‘alcohol reservoir’. So the body needs to stop metabolising any other food and turns to burning the alcohol, storing the fat and carb that it was metabolising.
  5. Drink lots of water and herbal teas. This keeps you feeling full and ensures that the metabolism  is functioning well.
  6. Include a lean protein in most meals and snacks. Protein has an excellent effect of satiety and really helps tide you over until your next meal.
  7. If in doubt about portion control, only allow yourself one helping and try and leave 20% on your plate (and ask for a take away for lunch the next day)
  8. Exercise!!!

Good luck

The Banting Dietitian

If you are a first time visitor here I will need to fill you in on what my other faithful readers already know-
I am a dietitian. I am as passionate about sport and exercise as I am about a healthy lifestyle, medicine and nutrition. I dabble in endurance sport, having done many half marathons, long cycle races and half ironman 70.3. I am always busy and very very active. I also have high familial cholesterol and I am pescatarian (eating fish and eggs).
The reason I am outlining all of this is because it forms a vital foundation to why and how I am going to embark on the Banting diet.

alex

The Banting Dietitan = ME

So why did I embark- I am trying out this diet in order to provide my clients with an honest opinion on how easy or hard it is to follow. I want to know all the benefits and disadvantages first hand. I also have my personal goals….read on…
The science is there- why would anyone deny this. There are studies available. But in terms of weight loss it all boils down to energy consumption and adherence. Let me explain…

The background- First tried by Banting in the 1860’s and resurrected by Tim Noakes currently, the basic science behind it is as follows: in order to reduce overall energy intake the body needs to transition into a ketotic state. This happens when the brain utilizes fat as a fuel source instead of glucose as you are cutting carb sufficiently. So normally the brain uses glucose. If you don’t consume this source it uses ketones. A result of this is an “anorexic” effect- where the appetite is satisfied, avoiding hunger pangs and cravings. Thereby reducing energy intake in a natural physiological way. Resulting in weight loss.

BANTING

BANTING

Scientific studies that are being brought to the table now also highlight that saturated fat and cholesterol are not the culprits of heart disease. Sugar, as we have always known, is the evil factor. You see sugar reacts with protein in the blood forming a crystal like substance that disrupts the intima lining of the blood vessels. This “roughened” and inflammed vessel catches cholesterol plaques which cause a clot and heart disease.

So my aim- as mentioned I do a bit of endurance sport. When I was training two to four hours a day I was thrilled with the idea of a potentially trim, lean, hot bod…however much to my disappointment this was not the end result. I was constantly starving and always ready to devour a PB sandwich and what ever else I could find in the kitchen…and all I wanted was carb, carb , CAAAAARB! My body fat did drop, thank goodness but not as predicted….

I have always respected prof Noakes and the “new” controversial science that he has uncovered from years ago and I have always kept up to date with his teachings. So the idea of a reduced appetite was an intriguing factor, one that I am aiming to achieve in my own personal trial.

So far- I am only day 5 in. I am happy eating my full cream yoghurt and nuts for breakfast, tuna salad for lunch, fish and vegetables for dinner and eggs as an alternative for some of the meals. I do get a bit nibbly sometimes and have nuts or salad with avo as a snack. Energy slumps are a bit of a problem, but it is manageable as I transition away from my “carb dependence”. I know Tim would say I need more energy dense (fatty) meats to avoid this, but I am pescatarian for ethical reasons, so I will do it this way until I cannot go on and then reassess.

It is an exciting time being a dietitian…..keep posted….

Weekend Health

Even if you’ve had a crazy week, keep motivated! After work, change straight into your running shoes. Hit the gym / mountain / road / where ever you can!

According to the World Health organisation, exercise reduces your risk for coronary heart disease and stroke, diabetes, hypertension, colon cancer, breast cancer and depression. Very importantly it also helps with weight control.

It has also been established that inactivity is the 4th leading risk factor for global mortality and accounts for 6% of deaths globally!

So that lazy afternoon on the couch doesn’t sound so inviting anymore right?

TIP: do at least 40 minutes of moderate intensity exercise 5 days a week (including TODAY 🙂 )!

Get Up an GO

Today I woke up to chilly Cape Town and a strong magnetic attraction to the couch and DVD machine. We have to agree this is the most attractive option in weather like this. BUT I realised I was out of milk, which hampered my plan to chill and drink hot chocolate…so I left my warm haven and faced the cold out doors.

It wasn’t that bad…it was actually refreshing. So I ended up walking to the shops and by the time I got back I was energised and had broken my couch and DVD spell. Anyway I am off for a little jog on the promenade now and had to share this message…GET OFF THE COUCH…it’s so much better outside…get some endorphins rushing and embrace your health & happiness…

Here’s to a chilly run guys….let’s do this!!!