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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.

Eating for the Winter Season

Winter is a time where your metabolism slows down, your immune system is put to the test and you tend to feel the effects of being tired, unmotivated and lethargic. Many are also driven to comfort foods which can cause weight gain and healthy eating can be put on hold.

Here are 5 effective ways to increase energy in winter so you can strengthen your immune system, stop the cold and flu symptoms from appearing and continue with healthy eating:

Stick to routine

You’ve been waking up at 5 am and getting to the gym 4 times a week since January  – don’t break this habit now. However, it’s also really important to remember that quality sleep is vital for good health. Poor sleep can impact on everyday life affecting concentration, mood, stress levels and weight gain. Aim to get into bed early and enjoy around 8 hours of deep sleep.

Stay hydrated

Staying well hydrated will give you more energy, mental clarity and enhanced digestive function. If you are struggling to get in your 2l a day – opt for herbal teas to warm up from the inside.

Don’t be afraid of the outdoors 

A refreshing walk outdoors might be all you need to get that energy boost and a little dose of Vitamin D. Rainy? Do 30 minutes of yoga or stretching in the comfort of your own home.

Load up on goodness

Make sure that you are eating enough vegetables throughout the day. Aim for foods rich in the antioxidants vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato, and spinach. To fight off infections,  increase your intake of zinc, which is found in fish, oysters, poultry, eggs, milk and unprocessed grains.

In addition, try include a healthy level of good bacteria.  Fermented dairy products such as kefir and yoghurt—and sauerkraut—provide live cultures.

Snack

Grab the right snacks – fruit, nuts, yoghurt or a warm cup of tea with a delicious homemade oats biscuit. Steer clear from baked goods or snacks high in sugar.

Try our delicious variations of healthy and super nutritious snacks:

  • Oat and fruit bars – http://alexroyaldiet.co.za/oat-and-fruit-bars
  • Cocoa coconut and date balls – http://alexroyaldiet.co.za/cocoa-coconut-and-date-balls
  • Superfood health nut mix – http://alexroyaldiet.co.za/superfood-health-nut-mix

 

 

 

Soup up this Winter

Temperatures are dropping, and there is something so comforting about sipping on a warm bowl of goodness. Avoid the pre-made stuff and use up all those leftover veggies in the fridge by whipping up these quick and super easy, heart-warming soups. These recipes are rich in anti-oxidants and plenty of other nutritious, delicious superfoods. The best part is, they can be made in 60 minutes or less.

 

Sweet potato, butternut and kale soup (serves 6)

Ingredients:

  • 1 large sweet potato
  • 1 small butternut
  • 400 ml coconut milk
  • 300ml almond milk
  • 4 handfuls of chopped kale
  • 1 onion, chopped
  • 2 apples, chopped
  • Salt, pepper, curry (optional)
  • Roasted pine nuts for garnish
  • Small bunch coriander

Method:

  1. Start out with preparing the ingredients. Peel and dice the sweet potatoes and the butternut. Wash and chop the kale, onion, and apples.
  2. Bring the coconut  and almond milk to a boil in a large saucepan. Add the sweet potato and butternut and cook on medium heat for about 10 minutes or until the sweet potato/butternut is soft.
  3. Add the kale, onion, and apples to the saucepan. Season with salt, pepper, and optionally curry according to taste. Let simmer for another 10 minutes.
  4. In the meantime, roast the pine nuts in a frying pan.
  5. Serve the soup hot with a good amount of the roasted pine nuts and fresh coriander.

 

Ginger and turmeric carrot soup (serves 4)

Ingredients:

  • 400g  carrots, chopped into rounds
  • 4 medium beets, peeled and diced into small cubes
  • 2 tablespoons olive oil, divided
  • 3 cloves garlic, minced
  • 2-4cm of fresh ginger, grated
  • 4 cups low sodium vegetable broth
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon turmeric
  • Salt and pepper, to taste
  • Coriander, chopped, for garnish

Method:

  1. Toss the carrots and beets with 1 tablespoon of the olive oil. Spread out onto a baking sheet, transfer to the oven and roast for 30-40 minutes, or until the veggies are tender when pierced with a fork.
  2. Place the remaining tablespoon of olive oil into a large saucepan over medium-high heat.
  3. Add the onion to the pan and sauté for about 2-3 minutes, or until the onion begins to become soft. Add the garlic and ginger and sauté for one minute more, or until the garlic/ginger becomes fragrant.
  4. Add the roasted beets, carrots and vegetable stock to the saucepan.
  5. Bring to a boil, reduce heat to medium-low and simmer for about 20 minutes, or until lightly thickened. Stir in the vinegar, cayenne pepper and turmeric. Season with salt and pepper to taste.
  6. Transfer the beet stock mixture to a blender or blend in the pot using a blender stick. Blend until smooth.
  7. Serve with chopped coriander to garnish.

 

Chicken zucchini noodle soup (serves 4)

Ingredients:

  • ½  cup diced red onion
  • 2 celery ribs, diced
  • 1 large carrot, diced
  • 2 garlic cloves, minced
  • 1 small pinch of red pepper flakes
  • 3 teaspoons fresh thyme (or 1 teaspoon dried thyme)
  • 3 teaspoons fresh oregano (or 1 teaspoon dried oregano)
  • 4 chicken thighs
  • 2 bay leaves
  • 6 cups chicken broth, low-sodium
  • 2 cups water
  • 3 medium zucchinis
  • Avocado for topping (optional)

Method:

  1. Place a large soup pot over medium heat and add in the onions, celery, carrots, garlic and red pepper flakes.
  2. Cook for 3-5 minutes or until vegetables “sweat” and onions are translucent. Add in the thyme and oregano and cook for another 1 minute, stirring frequently.
  3. Place in the chicken thighs and bay leaf and pour in the chicken broth and water.
  4. Cover and let the mixture come to a boil. Once boiling, lower to a steady simmer and cook for 30 minutes.
  5. After 30 minutes, remove the chicken and peel off the skin and discard. Then, shred the chicken off the bone and set aside, with any juices. Place the bones back into the soup pot and simmer for 10 more minutes, uncovered.
  6. While the bones simmer, slice the zucchinis halfway lengthwise. Then, spiralize/grate the zucchini. Set aside.
  7. Remove the bones and bay leaves and discard. Add the reserved shredded chicken back to the pot along with the zucchini noodles.
  8. Cook for 5 minutes or until zucchini is al dente. Season to taste.
  9. Top with sliced avocado (optional)

 

Our Winter Health Challenge… for you!

4 stages, 1 challenge, 0 counting calories… interested yet?

Benefits of the program:

Improve your health, body, work productivity, mood, and energy levels on our 4 Week Health Program. The 4 Week Health Program focuses on gut health, detoxification, immune support and energy metabolism. The program comprises of 4 stages, each being 1 week long:

Stage 1: Elimination
Stage 2: Detoxification
Stage 3: Boost
Stage 4: Integration

What is included in the program?

  • A healthy eating program divided into 4 stages
  • An initial consult (body composition assessment and diet explanation)
  • 3 Follow up consults
  • An exercise regime specifically designed for the program incorporating high intensity training, conditioning and yoga.
  • Our ‘Dietitian’s Guide to Clean Eating’ e-book FREE
The 4 Week Health Program is R1440 (excl supplements and exercise regime)

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 🙂

Pea, Broccoli and Almond Soup

Ingredients (serves 4)

 

  • Juice 1 lemon
  • 1 head broccoli
  • ½ bag frozen peas (250g)
  • 2 sticks celery
  • Frozen spinach (100g)
  • 200ml almond milk (make sure it’s unsweetened!)
  • 450ml water
  • 4 cloves garlic
  • 1 small piece fresh ginger
  • 1 tsp chilli flakes
  • 1 tsp brown miso paste
  • 1 tsp tamari
  • Olive oil
  • Salt and pepper to taste

Method

  1. Start by peeling the ginger, then chop it finely and crush the garlic cloves. Add these to a large frying pan with a drizzle of olive oil, salt and pepper.
  2. Let this heat up and sauté for a few minutes before adding in the tamari, finely chopped celery, frozen spinach and broccoli. Stir this around for a minute before adding the water and frozen peas to the pan. Add a generous pinch of salt and let this heat up for about 15 minutes, stirring occasionally.
  3. Once everything has cooked pour the mixture into your blender with the lemon juice, chilli flakes, miso paste and almond milk. Blend it all together until it’s really smooth and creamy!

Inspired by Deliciously Ella 🙂

Exchanges

2 cups = veg 1, starch 1, fat 2