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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

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

 

 

 

Eliminate. Detox. Boost.

Improve your health, body, work productivity, mood, and energy levels this winter by joining our 4 Week Health Program. Each week marks a different stage that is important for your health:

The 4 Week Health Program includes:

  • A healthy eating program divided into 4 stages.
  • We will see you each week at the start of a new stage
    • An initial consult (body composition assessment and diet explanation)
    • 3 follow up consults
  • Our ‘Dietitian’s Guide to Clean Eating’ e-book for FREE
  • An exercise regime specifically designed for the program incorporating high intensity training, conditioning and yoga*
*The 4 Week Health Program is R1440 (excl supplements and exercise regime)

Berry Power Smoothie

Ingredients (2 servings)

• 1 frozen banana
• 1 cup frozen mixed berries
• 1 cup almond milk (unsweetened)
• 1 tbsp mixed seeds

 

Method
1. Combined all ingredients in a blender and blend until smooth.

Choco-banana overnight Oats

Ingredients (serves 1)

½ ripe banana, thinly sliced

½ cup rolled oats

1 tbsp bulgur wheat

1 tbsp chia seeds

1 tbsp organic cacao powder

1 cup boiling water

2 tbsp chocolate flavoured whey protein powder (optional)

¼ cup milk of your choice

Optional Garnish

1 tbsp cacao nibs

Fresh coconut shavings

 

Method

The previous night

  1. Bring water to a boil. Meanwhile, in a plastic container with a fitting lid, mix all ingredients except for protein powder and milk.
  2. Add boiling water, stir until well combined. Put the lid on and refrigerate overnight (or at least 4 hours)

In the morning

  1. Stir in protein powder.
  2. Transfer to serving bowl and add milk.
  3. Garnish with a few cacao nibs, slices of banana or coconut shavings, if desired.
  4. Sit back and prepare to visit heaven!

exchanges: 1/2 fruit , 1.5 starch, 2 fats, 1/2 milk