GLP-1 Inhibitors: What is needed to support your body when on these drugs
Judith Johnson B.Sc. Hons.Ther Diet (UCT) There is no denying we have entered a new era of weight loss management which is rapidly spreading far and wide. It is not surprizing because successful weight management is very difficult to sustain in our modern world of sedentary lifestyles and poor eating habits. It is often seen […]
Creatine: Not just for Athletes
Creatine is the most popular nutritional ergogenic aid currently used in sport, traditionally in sports needing explosive power. But is this its only use? What is Creatine?Creatine is a naturally occurring, non-protein amino acid mainly found in red meat and seafood;not in milk, eggs or plants. It’s mostly stored in muscle (95%), with the remaining […]
Brussel Sprout and Broccoli Salad with Quinoa
Using raw and shredded cruciferous vegetables in a salad provides fibre in the diet, phytochemicals, and for enhancing daily detoxing. Ingredients: 1 1/2 cups quinoa, cooked1 floret of broccoli, shredded200g Brussels sprouts½ red onion, sliced and soaked in vinegar for 30 minutes1 round of feta, crumbled½ cup pecans, roughly chopped½ cup pomegranate seeds or unsweetened […]
Thriving Through Menopause: Empower Your Body Through Hormonal Shifts
By Heléne Herholdt Before diving in, let’s take a step back and look at the bigger picture of what’s happening in the body during menopause. Menopause is defined as the day when a woman hasn’t had a menstrual period for 12 consecutive months. The time leading up to that milestone is known as perimenopause, while […]
Wellness: Top tips for improving your gut health – With CapeTalk
Every Saturday morning, the Weekend Breakfast Show focuses on an area of ‘wellness’ – health, relationships, mental health, career, and home – it’s all about practising healthy habits to attain better physical and mental health outcomes. Sara-Jayne Makwala King speaks to dietician Judith Johnson about the importance of gut health and a new product Cool […]
Nourishing the Mind: How Your Diet Impacts Mental Health
Our emotions serve as a window into the intricate dance of our body’s internal balance. Theyoffer insights into the ongoing regulation of homeostasis, spanning from fundamental processeslike metabolism to complex social emotions. As Dr Daniel Amen wisely notes, “Behaviour is theexpression of the problem, not the problem itself.” Pharmacotherapy, such as antidepressants and psychotherapy form […]
It’s a Gut Feeling
Did you know that Hippocrates proclaimed, “All disease begins in the gut,” nearly 2500 years ago? And he wasn’t wrong! Your gut health is more crucial than you might think.It’s not just about processing and eliminating food. Your gut’s well-being directly impacts which nutrients are absorbed and which toxins, allergens, and microbes are repelled. In […]
5 things to know about probiotics
Written by Stephanie Rouillard, RD Published December 2022 Enter your health store and before you know it: your basket is full of a ton of so-called probiotic-containing products. Here’s 5 things to know about probiotics before ringing them up at the till: #1 What is a probiotic? Probioticsrefer to live ‘bugs’ (microorganisms or microbes) that […]
2 fats that ‘make or break’ an inflammatory diet
Jun 17 Written By Stephanie Rouillard Your intake of Omega 3 to Omega 6 fat is one of the most important nutrient ratios to achieving an anti-inflammatory diet. Understanding dietary fatty acids – it’s as easy as omega 3, 6 & 9 Fatty acids are some of the most potent inflammatory mediators – in other words, […]
Chopped Tuna ‘Mayo’ Salad
Ingredients: (serves 1)1 cup red cabbage1 medium carrot½ cup raw broccoli1 courgette/zucchini1 can shredded tuna in brine1 tsp mayonnaise1 tsp plain natural yoghurt1 tsp olive oilSalt and pepperFresh herbs: spring onion, coriander1 limeMethod:1.Finely slice the red cabbage.2.Peel and grate the carrot 3. Finley chop the broccoli and courgette4.Strain the brine from the tuna and mix […]
Mediterranean Style grilled Tuna
Serves: 2 300g fresh tuna steak2 tablespoons olive oil1 teaspoon dried oregano1 clove garlic, gratedSalt and Pepper1 cup cherry tomatoesFresh basil and parsley, torn
Lemon and Fennel Salmon
Serves: 1 ½ fennel bulb120-150g salmon fillet1 teaspoon olive oil1 lemon1 teaspoon fresh thyme, choppedSalt and Pepper 1. Heat the oven to 200℃. 2. Prepare an oven tray lined with greaseproof paper. 3. Slice the fennel bulb into thin strips and lay them in the centre of the oven tray. Place the salmon fillet, skin […]
Festive Brussels
Serves: 3-4 300g brussels sprouts 1 tablespoon olive oil Pinch salt 1 teaspoon wholegrain mustard 2 tablespoons flaked almonds, toasted 1 tablespoons dried cranberries, chopped Fresh parsley / mint Slice the brussels sprouts in half vertically. Heat the olive oil in a large non-stick pan and add the brussels, cut side down. Fry for […]
Curried Hake
Serves: 2 380g hake fillet2 tablespoons olive oil1 heaped tablespoon roasted masala1 teaspoon ginger, grated1 clove garlic, gratedZest of 1 lemon½ teaspoon saltFresh coriander (to serve) Heat the oven to 200℃. Lay the hake onto an oven tray lined with parchment paper. In a small bowl mix the olive oil, masala, ginger, garlic, lemon zest […]
Chicken, Cauli and Mushroom Broth
Serves: 1 ½ cup leek, chopped5 button mushroom, sliced1 tablespoon olive oil250ml chicken brothSalt1 courgette / zucchini½ cup cauliflower, grated½ cup cooked chicken, shreddedFresh corianderToasted sesame seeds (optional) Fry off the chopped leek and mushroom in a little olive oil for 5-8 minutes until they turn golden. Add the chicken broth to the pan and […]
Broccoli cauli and fennel salad
Ingredients:2 cups broccoli (stalks and florets)2 cups cauliflower (stalks and florets)½ avocado Dressing1 tablespoon wholegrain mustard3 tablespoons lemon juice3 tablespoons olive oil1 teaspoon honey2 tablespoon chopped dill / fennel frondsPinch of salt Roughly cut the broccoli and cauliflower into florent and add them to the bowl of a food processor. Pulse until they are chopped […]
Banana Berry cauli smoothie
Serves: 1 1 cup berries (strawberries / raspberries / blueberries)½ cup frozen banana1 cup cauliflower florets1 tablespoon grated ginger1 teaspoon cinnamon ½ teaspoon vanilla½ cup non-dairy milk (oat / almond)2 blocks of iceMint (optional) Blend all of the ingredients together using a food processor or nutribullet until smooth. Enjoy!
Metabolic Detox – Metabolic Detox Whats it all about
2022: Your Year for a Detox, By Stephanie Rouillard (RD) If you had to choose one New Year’s resolution that should appear on your list, it should be this: get 2021’s toxins OUT of your body! Let’s face it, we live in a ‘toxic soup’. If we’re not taking in a host of toxins through […]
THE LATEST ON LECTINS
THE LATEST ON LECTINS with Steph Rouillard, @head.over.health We know that a plant possesses physical barriers – think about spines on a cactus, or the hard-outer shell of nuts – to protect itself from being consumed by animals. However, beyond a plant’s surface, there are ‘sneaky’ groups of natural components – such as lectins,oxalates,phytates, tannins […]
The Covid Vaccine Dilemma
The Covid Vaccine Dilemma
The 30-day eating challenge that can blow your mind—and transform your body.
Diet challenges are usually all about what you can’t eat. But what if you could see huge results from a self-experiment that doesn’t make any foods off-limits? Instead of focusing on what you eat, our 30-day eating challenge emphasizes how you eat. And the results? They could be transformational. “You want the next-level stuff?” I asked. “Do this first, and let’s […]
How genetic testing can help you.
Are you fed up with fad diets? Are you done with trying all of the ‘in’ supplements to get to the bottom of your health concerns? If that’s a yes, then you’ve come to the right place. Genetic testing has come to you at the right time. It’s time to listen to your body – […]
The Complexities of Coffee
The Complexities of Coffee Did you know that your wake-me-up cuppa this morning contained over 1000 different compounds?Coffee’s compounds are actually bioactive, meaning they can potentiate health benefits. Coffee’s constituents – various minerals, polyphenols, diterpenes, melanoidins – actually have anti-inflammatory, anti-oxidant and insulin-sensitizing properties. So another round of cortados FOR EVERYONE, then? No, not […]
Cruciferous crunch detox salad (serves ~6)
1 small red cabbage, finely chopped 1 small cauliflower, finely chopped 1 small broccoli, finely chopped 1 cup microgreens (broccoli and radish, rocket) 1 apple – finely chopped Handful of dried cranberries/pomegranates 1 round feta – crumbled over the top Mix all together Dressing: ½ cup olive oil ¼ cup apple cider vinegar or fresh […]
