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What is a detox all about?

Why detox?

Detoxification is the process of removing toxins from the body. Some people detoxify very well due to genetics, in this case it would be a matter of giving your body a helping hand in doing so.  Some people however have poor detox systems and further help is required. The aim is to help support your detox organs and stimulate the detox genes by eliminating unnecessary toxins, increasing the intake of cruciferous vegetables (preferably raw) such as bok choy, broccoli and brussel sprouts and increasing your daily movement. Circulation is crucial for detoxification so whether it is a walk, stretching or yoga, get moving to detox. Drink AT LEAST 8 glasses of clean water every day.

If you feel tired, achey or unwell at all during the detox ir is likely that your body is expelling toxins but please contact us straight away.

Remember that you will feel like a “NEW YOU” after the 10 days because your body will be functioning naturally without any toxins causing “speed bumps” along the way. You will feel a boost in energy, be much more alert, your stomach will feel lighter, you will experience reduced inflammation as well as healthier looking skin.

New You Program

2019 – Your Year to Thrive

This is going to be a detox, challenge and health program all in one.

🌿 Our aim is to help you identify your health goals and support you along that path with a diet plan, motivational tips, recipes and a support group

🌿It can be quite tough to make the right choices and to say no to temptation so we are here to hold your hand every step of the way

🌿 We want you to start this year as the best version of yourself, the “New You”.

You will need to commit to giving up dairy, gluten, caffeine, alcohol, sugar and meat for 5 days.

You will get a 5 day diet plan which you need to stick to. We will send this to you once you sign up.

We will add you to the WhatsApp group once you have signed up. This is a great support and will also include specialists in the field who can guide you. You will also get daily meditations on self love and daily recipes, tips and motivation.

Start date: 4 Feb

Cost: R390

🌿 HOW DO I SIGN UP?

Email info@alexroyaldiet.co.za your POP and cell number by Saturday 2 Feb. You will be sent your starter pack and whatsApp group link.

Success Story- Ismail shares his journey to weight loss

One of my most determined and motivated clients, Ismail, has done exceptionally in his weight loss journey following his meal plan, losing 47kg. He shares his journey and what he has learnt through this amazing and inspiring transformation!

 

Kirby: How much weight have you lost in total?

Ismail: I was at 164kg, my heaviest just before I came to see you. I am currently around 117kg and my aim is to get into the double figures soon.

Kirby: What was the most difficult part of the diet plan?

Ismail: When I came to you I was in the process of doing some soul searching and trying to understand where I wanted to be in terms of my weight. The difficult part was realizing what my bad habits were and sometimes still are, and to understand what the food does for me and to me. With the help of the consultations and knowledgeable advice you gave me – I started to understand the situation I was in and I could then reflect seriously on what I wanted from my life. The difficult parts were removing the years of bad eating habits and changing it into a healthier way of eating, this is still a learning curve for me. The discipline in learning how to cook nutritious meals for myself was key in breaking those old bad habits. I always remind myself to have more veggies and salad and to start filling my plate with those first! I found it difficult in the beginning to get into a regular routine of exercise and to maintain the momentum of working on my weight, staying on a good eating plan, and working on my emotional self in order to attain my goals.

Kirby: What was the easiest?

Ismail: The easiest part was coming to my consultations and feeling relaxed and knowing that this is my journey to many little goals during my weight loss.

Kirby: Can you share some tips and give advice to others in your shoes, just starting the diet plan?

Ismail: Sometimes the road ahead seems like a mountain, but by taking it one day and one meal at a time, is the first healing steps. Get to know yourself and to love yourself and make little changes to improve your health and weight.

Keep it up Ismail !!!

 

 

 

 

 

 

 

 

 

FASTING

IS THE WAIT WORTH THE WEIGHT?

First thing’s first, let’s explain what fasting is, as it is important to note the difference between fasting and starvation.

The definition of fasting is ‘the voluntary abstinence from food intake for a specified period of time’. Fasting is not starvation, but merely an altered meal frequency and or pattern.

Fasting basically adjusts your “feeding window”, and in doing so, it gives your digestive system time to rest and kicks off a number of benefits in the body.

TYPES OF FASTING? 

There are a few different types of fasting and because this is a relatively new concept, their definitions often overlap, but these are the main four:

1. Time Restricted Feeding (TRF): TRF is when food is ingested in a certain period of time during the day and the person refrains from eating for the other part of the day.

2. Intermittent fasting/Alternate day fasting: Fasting on less than 500 calories for women or less than 600 calories for men for two non-consecutive days a week.

3. Short term fasting: less than three consecutive days

4. Prolonged term fasting: also referred to as the Fasting Mimicking Diet, this is fasting with food for 4-7 days

 

SO WHY THE CRAZE NOW?

So even though the concept of fasting and the health benefits associated with it have been around for hundreds of years, it’s popularity has definitely increased more recently.  There are numerous studies (albeit mostly animal studies) that have now been done, which are able to identify as well as quantify these benefits during periods of fasting. The increase in this evidence is revolutionizing the way we look at dietary intake and patterns.

THE BENEFITS OF FASTING

Studies have shown that fasting could potentially:
– Improve blood lipid (fat) control
– Improve blood glycaemic (sugar) control
– Reduce blood pressure
– Reduce insulin levles
– Decrease inflammatory markers
– Decrease fat mass
– Improve lean muscle mass

THE SCIENCE BEHIND FASTING

So how exactly does fasting induce these claimed remarkable benefits?  It is achieved through changes in key metabolic pathways and cellular processes, some of the main ones include:
– Autophagy
– Stress resistance
– Lipolysis

 

A BIT MORE ON AUTOPHAGY

The word ‘autophagy’ is of Greek origin, and directly translates to “auto” (meaning self) and “phagy” (meaning eating). It is basically your body’s way of carrying out cellular renewal processes. It clears damaged cells from the body; these damaged cells serve no function but tend to linger inside tissues and organs, which can be potentially harmful. Autophagy is present in all cells, but is substantially increased during periods of fasting. By ridding your body of these damaged cells, it results in a number of benefits, beyond just weight control, but also improved longevity as well as improved daily bodily function.

SO HOW CAN YOU IMPLEMENT FASTING?

As discussed, there are numerous different types of fasting, however two of the most popular and relatively easiest to implement are the 16/8 and 5/2 methods.

These two methods are explained in a bit more detail below, however if you are interested in implementing fasting into your routine, enquire with one of the dietitians at Alex Royal Dietetics, to ensure you are able to implement this correctly and safely.

16/8
All calories for the day are consumed within an 8 hour period, followed by 16 hours of fasting.
For example: eat dinner by 6pm, then only have your first meal the following day after 10am to ensure a full 16 hours of fasting.
NB: don’t break your fast prior to this with any food or drink that contains calories.  You can have water or black tea/black coffee (with no milk, sugar, or honey).

5/2
5 days of the week consists of normal caloric intake, and 2 days of the week consist of restricted caloric intake.
With this method, more so than 16/8 method, it is very important to consult with a registered dietitian to ensure the correct calorie intake is achieved.

NOTE: Fasting is a controlled diet method and shouldn’t be attempted without the guidance of a health care practitioner.

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 🙂

How can DNA testing help you reach your ideal body goal?

Choosing a diet can be frustrating. Especially when you feel like you’ve tried them all and have not seen the results you’ve always hoped for. Whether it be low carb, high fat, high protein, Mediterranean… the list goes on and on! The answer lies in your DNA….and we can help you.

We do DNA tests at our practice. It is a cheek swab and takes 5 minutes. You will get your results in 2 weeks. It tells you about eating behaviour, metabolism, fat and carb metabolism and exercise responsiveness. This guides your diet plan to make it effective and sustainable.

What does the DNA Diet test tell you: 
– Which diet type is best for you (low carb, low fat, mediterranean)
– If you require snacks or not
– If you crave sugar or can be classified as a sweet tooth as opposed  to a sugar addict
– How much exercise you should do per week
– and much more!

The cost of the DNA Diet test is R1625, excluding the consultation fee.

(The consultation price can be claimed through Medical Aid).

Weight loss success story “celebrate every kilogram dropped”

Lysette is my latest success story. I am extremely proud of her and asked her to share the ups and downs…

 

Lysette Tshamp before and after picAlex: How many kg did you lose in total?

Lysette:  I have lost 12 Kgs in total since June 2015!

 

Alex: What was the hardest part?

Lysette: The hardest part for me is to combine the diet with exercises.

 

Alex: What was the easiest part? Or what did you find surprisingly easy?

Lysette: The easiest part is the fact that this eating plan is in my budget for it is AFFORDABLE! And surprisingly easy is the fact that I don’t have to go out of my way to follow the plan.

 

Alex: Do you have any tips for others wanting to lose weight?

Lysette: Be patient with yourself and celebrate every kg dropped.  I just want to say a big THANK YOU to Alex for being patient and being really involved in my weight loss journey!

She is so encouraging and doesn’t make you feel bad when you have “a cheat” rather she is understand and remind you about your weight goal in and really celebrate with you every success…

 

Power Crunch Salad

(Serves 2)

Ingredients

  • 2 big handfuls of Kale
  • 1/4 of a Cucumber
  • 2 Carrots
  • 2 tbsp Sesame seeds
  • 1/2 cup Red kidney beans
  • 1/2 cup cooked (1/4 cup raw) Lentils
  • 2 tbsp Sunflower seeds
  • 60g Cashews
  • 1 tbsp Goji berries
  • 6 Dried apricots
  • Dressing ingredients
  • 2 tbsp Apple cider vinegar
  • 1/2 tsp Turmeric
  • 1 tbsp Garlic
  • 4 tsp Olive oil
  • Chop the kale and grate the carrot and cucumber

Method

  1. Boil the lentils for 20 minutes in a dash of salt.
  2. Mix the drained lentils and kidney beans with the salad mix.
  3. Sprinkle the cashews, seeds, gojis and apricots over the salad.
  4. In a separate bowl mix the dressing ingredients and pour over the salad.

Exchange breakdown per serving 

  • Milk –
  • Veg 2
  • Fruit 1.5
  • Starch 2
  • Protein 2
  • Fat 5 (you can cut this but only choosing one type of seeds or omitting the cashews or olive oil)