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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

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.

How to stay trim over Christmas

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

The sooner you try out these tips, the more prepared you will be for the holiday foods.

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.

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 cholesterol 🙂

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.

6.    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.

7.    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 🙂

Roasted Maple Sprouts with Hazelnuts

Ingredients

Serves 4 as a side dish

  • 200g of brussel sprouts
  • sweet potato (200g)
  • 50g of blanched hazelnuts
  • 100g of pomegranates
  • 2 tablespoon of maple syrup (Optional)
  • 1/2 a teaspoon of chilli flakes

Method:

  1. Pre-heat the oven to 180C
  2. Slice the sprouts in half and then the sweet potato into eights (you want the sweet potatoes to be roughly the same size as the sprouts)
  3. Place the sprouts and sweet potatoes in a baking dish. Sprinkle the chilli flakes, salt and pepper over them and the drizzle them with olive oil
  4. Let them cook for about thirty minutes, until they start to go a golden brown. Then take them out and add the hazelnuts before placing the tray back into the oven for another 8-10 minutes, so that the hazelnuts turn a golden brown too
  5. Remove the tray from the oven, drizzle the maple syrup over the brussel and sweet potato mix and stir in the pomegranates and enjoy!

 

Exchanges:

1 serving = 2 cups = 2 veg, ½ cup starch, 1 fat, ½ cup fruit

Inspired by Deliciously Ella 🙂

All About Fibre

We have all heard about FIBRE but do you know what fibre actually is?

Fibre is found in plant foods and there are 2 main types you have probably heard of; soluble and insoluble fibres.

 

Soluble fibre is the soft fibre that helps control blood glucose (sugar) and reduces cholesterol. It also helps in managing diarrhea. Soluble fibre is found in oat bran, oatmeal, legumes (dried beans and lentils) and fruits such as apples and strawberries.

Insoluble fibre is the bulky fibre that helps to prevent constipation and helps to speed up the time it takes to remove waste from the colon. It is found in wheat bran, whole grain breads and cereals, fruits and vegetables.

*Many foods contain both soluble and insoluble fibre.

IF you still need more convincing, here is why fibre is good for you 🙂 :

  • Controlling blood glucose (sugar)
  • Managing blood pressure (high blood pressure is also called hypertension)
  • Reducing blood cholesterol
  • Increasing the feeling of being full
  • Controlling weight
  • Regulating bowel movement

fibretips

 

 

 

 

 

 

 

 

 

 

 

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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That Sugar Film

I have just seen the Ozzie documentary called “That Sugar Film”. It’s excellent. It follows a 30-something guy who changes his diet to reflect that of the average Australian, who generally eats 44 teaspoons of sugar a day! Shocking! The scariest part is that this isn’t in the form of actual table sugar, it’s HIDDEN sugar. YES, that means that in many people’s daily diet lurks 44 teaspoons of refined, toxic sugar.

 

The physiology is really well depicted. It explains how sucrose is broken down into glucose and fructose. So when we flood our systems with sucrose from commercial products like fizzy drinks, sweetened dairy, cakes etc, our bodies metabolize the fructose in the liver where it gets stored as triglycerides. This is very harmful and is associated with an increased risk for heart and metabolic disease such as obesity, diabetes and even cancers.

 

It highlights the obvious changes (like dental cavities, weight gain and increased body fat) which become symptomatic after just 3 weeks! However the real value of this film is the way it shows the internal changes. This includes the increased triglyceride level, visceral fat (around the central organs), insulin and dopamine response triggering an addiction and psychological effects such depression. This film’s shock factor is huge!! But so is the effect of sugar 😉 it makes you think about every drop that you put into your mouth.

 

Remember: your body is your temple… You only have one chance at keeping it safe and healthy.

 

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.

Health and Wellness in the workplace

Health and wellness in the workplace

Healthy and empowered employees are happier and more productive.

Healthy employees are efficient, take fewer sick days and are more productive in your company. The reverse is also true – it is recognized that the workplace itself has a powerful effect on people’s health. When people are satisfied with their job, they are more productive and tend to be healthier. When employees feel that the environment at work is , which has a large impact on employee mental and physical health, and in turn, on productivity.

We have done various health and wellness days including:

  • Presentations at Parliament and Transnet
  • Assessments and consultations at Mr Price, Milady’s, Mr Price Financial Services, Swiss Re, Shelll and OMD.

We have seen that a good workplace wellness program has an impact on employees’ mental, physical, emotional, social, and spiritual well-being, and of course productivity. It’s time to empower your employees with life-changing nutrition information.

benefits of wellness