Healthy Living

Breaking Beauty: Empowering Youth to Rewrite the Standards

In a world saturated with filtered images and airbrushed perfection, the pressure to conform to unrealistic beauty standards weighs heavily on the shoulders of young girls. From the moment they’re [...]

Nutritional Insights

Reflecting on 31: 31 Life Lessons Learned by Age 31

Hello, Retha here! As I approach my 32nd birthday and navigate the joys of new motherhood, I find myself in a season of self-reflection. With each passing year, I’ve come [...]

Nutritional Insights Guidelines and Tips

Embracing Food Freedom: Nurturing Intuitive Eating on Freedom Day

A. Definition of Food Freedom In the realm of modern dietary discourse, the concept of food freedom stands as a beacon of autonomy and empowerment. It represents a departure from [...]

Healthy Living

Harmony in Eating: Nurturing Well-being through Interoception and Intuitive Eating

In this article, we invite you on a journey toward a healthier relationship with food. Have you ever wondered about the secrets behind mindful eating? Or how to break free [...]

Healthy Living

Nourishing Love: A Self-Love Journey Through Intuitive Eating

Brief Overview of the Cultural Significance of February and Valentine’s Day As February unfolds, a familiar air of romance envelops the month, heralded by the iconic celebration of love—Valentine’s Day. [...]

Nutritional Insights

Embracing Intuitive Eating: A Mindful Approach to New Year’s Resolutions

A Brief Overview of the Traditional “New Year, New Me” Mindset The dawning of a new year often brings with it a surge of enthusiasm for self-improvement, accompanied by the [...]

Nutritional Insights

Embracing Non-Food Traditions: Creating Lasting Holiday Memories

In a world where the holiday season often becomes synonymous with indulgent feasts and excessive eating, it’s crucial to recognise that there are alternative paths to celebrating. For individuals who [...]

Nutritional Insights

Finding Joy in Food: Nourishing Your Body and Soul

As we embark on National Nutrition Week 2023, the theme resonates profoundly: “Feel Good with Food.” This theme encapsulates the essence of a holistic approach to nutrition—one that not only [...]

Nutritional Insights Debunking Myths Healthy Living

Navigating the Complexity of Intuitive Eating and Weight Loss Compatibility

If you’re interested in Intuitive Eating, you may have heard that it’s not compatible with your weight loss goals. You may be wondering why that is, and what Intuitive Eating [...]

Nutritional Insights Guidelines and Tips Healthy Living

Nourishing the Journey: Unveiling the Realities of Breastfeeding and Fueling Mom’s Superpowers

During World Breastfeeding Week, as a breastfeeding mother myself, I aim to shed light on the lesser-discussed challenges. And offer tips to make the journey easier, because every mom deserves [...]

Guidelines and Tips Healthy Living Nutritional Insights

Intuitive Eating at Work: How Corporations Can Promote Healthy Habits through Mindful Eating

During the celebration of Corporate Wellness Week, the principles of intuitive eating should be taking centre stage as corporations prioritise the health and well-being of their employees. This week-long event [...]

Nutritional Insights

Celebrating Dieticians Week: Honouring the Diverse Faces of Dietetics

Dieticians Week is an annual celebration that shines a spotlight on the incredible work and expertise of dieticians worldwide. This year, we embrace the theme, “the faces of dietetics”, acknowledging [...]

Nutritional Insights Guidelines and Tips Healthy Living

Intuitive Eating for beginners: A non-diet approach to eating that focuses on listening to your body

Intuitive Eating for beginners In recent years, Intuitive Eating has gained popularity as a new approach to health and wellness, especially as people are starting to reject traditional dieting methods [...]

Nutritional Insights Healthy Living

Food & Your Mood: How Food Affects Mental Health

Our physical health is significantly affected by the foods we consume. But did you know that food can have a direct impact on our mental and emotional well-being too? The [...]

Nutritional Insights Healthy Living

The importance of good nutrition in early childhood

Good nutrition is vital in early childhood development. Children require a delicate balance of foods at the right time to develop and reach their full potential. Intuitive eaters that listen [...]

Nutritional Insights Healthy Living

10 tips to keep healthy during your pregnancy

There is a lot of information that the Internet, books, and family and friends want to share with you about pregnancy. This can be overwhelming, to say the least. How [...]

Nutritional Insights Healthy Living

Eating healthy during your pregnancy

A healthy diet is an important part of a healthy lifestyle but it is especially vital while pregnant. The nutrients, vitamins and minerals, are all used up by the body, [...]

Nutritional Insights Healthy Living

Understanding the emotional connection between feelings and food

Racing to the snack cupboard at the end of the day for something to make you feel better? You’re not alone. Many of us indulge in emotional eating at some [...]

Nutritional Insights Medical Conditions

Cognitive dissonance and eating disorders

In the field of psychology, cognitive dissonance is the perception of contradictory information. It occurs when there is a discrepancy between one’s beliefs and one’s actions, producing a feeling of [...]

Nutritional Insights

How to boost our self-esteem

Having healthy self-esteem comes with many advantages. It influences our motivation, mental well-being, and overall quality of life. However, it can become problematic if our self-esteem levels are too high [...]

Nutritional Insights

Explaining habituation and how it affects diet

Habituation is a great way to get comfortable with intuitive eating. When we try to get control over our eating we often cut out and remove ourselves from certain foods. [...]

Nutritional Insights

What is Obesophobia?

Obesophobia (also known as pocrescophobia) is an intense, overwhelming fear of gaining weight or getting ‘fat’. It is a specific phobia (fear), and type of anxiety disorder rather than an [...]

Nutritional Insights

Get to know us at En Bonne Santé

“Un bon repas adoucit l’esprit et régénère le corps”, this is a French saying, which means, “ A good meal softens the mind and regenerates the body”. As dieticians we [...]

Healthy Living Nutritional Insights

Changing your mind-set of food rewards for children

Food rewards are common practice in South Africa. One of the first questions I ask a patient when they step into my office is ‘What does your relationship with food [...]

Nutritional Insights

How to avoid the snack trap

In family movies, like Home Alone, we see those sneaky traps, where the child lightly rakes leaves over a hole and then when the bad guys step on the leaves, [...]

Healthy Living Nutritional Insights

Mindful eating vs gulping down food

We all have those days when we are strapped for time to sit and savour a meal. Sometimes we eat in the car in traffic. Other times we eat on [...]

Main Dish Nutritional Insights Recipe

Golden White Bean Curry Noodle Soup

Guidelines and Tips Nutritional Insights

Complementary Feeding

Adventure awaits with complementary feeding! Are you and your little one ready? If you have children of your own, you might be familiar with the term complementary feeding. If not, [...]

Medical Conditions Nutritional Insights

Obesity in a Nutshell

According to the South Africa Demographic and Health Survey 2016 Key Indicators Report, 68% of women, 31% of men and 13% of children in South Africa are overweight or obese. [...]

Guidelines and Tips Healthy Living

Lunchbox ideas for growing kids

As parents or caregivers, we are the single most important influence on our children’s food choices.  Thus, we have the amazing privilege to be role models when it comes to [...]

Nutritional Insights

Legumes: The under-rated “superfood”

Does the word legume sound foreign to you? I would not blame you if it does!  After all, it is one of the food groups least consumed by South Africans. [...]

Healthy Living

How to tame your hunger hormone

Hunger is often seen as the enemy and therefore by association the hunger hormone, ghrelin, is demonised and ostracized.

Healthy Living Nutritional Insights

Nutrition and our immune system

Finding ourselves amid the third wave, we, as South Africans, are unfortunately reminded again that the Covid-19 virus is still going to be with us for quite some time. Even [...]

health Conscious Healthy Living Main Dish Nutritional Insights Recipe

Chicken and mushroom risotto

This delicious recipe is a hearty, delicious and affordable meal that is also packed with vitamin D. Similar to when humans are exposed to sunlight (or a sunlamp), mushrooms convert [...]

health Conscious Nutritional Insights Recipe Side Dish

Spring salad recipe – Watermelon salad

Guidelines and Tips Nutritional Insights

Tighten your belt Healthy eating on a budget

While we applaud our president for his response to the coronavirus pandemic, it is no secret that the Covid-19 lockdown has hit South Africans hard, especially financially. And while we [...]

Guidelines and Tips Nutritional Insights

Healthy eating during lockdown: How to instil healthy habits and behaviour in your children

With lockdown slowly being phased out we realise that things might take a while before returning to ‘normal’. Parents are perhaps worried about the eating habits and health of their [...]

Guidelines and Tips Nutritional Insights

Vitamin D

We are blessed with a wonderfully comfortable climate in South Africa, and in this sunny and warm weather there has not been an immediate threat or need to look at [...]

Debunking Myths Medical Conditions Nutritional Insights

Celiac Disease

We have all heard about gluten and that some people react adversely to it. One specific group of people are at the top of the list of affected individuals, and [...]

Guidelines and Tips Nutritional Insights

COVID-19, lockdown and healthy eating

Guidelines and Tips Healthy Living Nutritional Insights

Salt Awareness Month

Debunking Myths Guidelines and Tips Healthy Living Nutritional Insights

Nutrition trends for 2020

Desserts Healthy Living Nutritional Insights Recipe

Chia seed pudding

Nutritional Insights

Children watching healthy TV cooking programs: Almost 3 times more likely to choose healthy foods

The Research article “Watching TV Cooking Programs: Effects on Actual Food Intake Among Children” published in the Journal of Nutrition Education and Behaviour was such a great piece and can [...]

Debunking Myths Guidelines and Tips Healthy Living Nutritional Insights

Health At Every Size, Body-Acceptance and Lizzo: what does the Dietician say?

Guidelines and Tips Healthy Living Nutritional Insights Seasonal Articles

How to avoid falling off the wagon over this festive season

Medical Conditions Nutritional Insights

Diabetes: Protect your Family

On 14 November 2019 it is World Diabetes Day and marks the second year of a two-year theme focusing on “The Family and Diabetes”. This year the slogan for the [...]

Guidelines and Tips Nutritional Insights

Make Eating Whole Foods a Way of Life

In South Africa, National Nutrition Week and National Obesity Week are celebrated every year from 9 – 15 October and 15 – 19 October respectively to create awareness among consumers [...]

Nutritional Insights

How sweet is your sweetener?

he dangers of excessive consumption of sugar is well documented and how it negatively affects the health status of individuals but even more so for diabetics have been a focus [...]

Nutritional Insights

IV vitamin therapy – Yay or Nay?

IV or intravenous infusion are just a fancy way of saying getting a drip – therefore getting your vitamins via a drip. Whether you are hungover, feeling a bit flu-ish, [...]

Nutritional Insights

Pregnancy: What to do in terms of exercise and nutrition

Gerné Swanepoel – Doula and Fitness instructor pre- and postnatally Retha Harmse – Registered Dietician   For Pregnancy Awareness Week 2019, Gerné and I collaborated to shed a bit more [...]

Guidelines and Tips Healthy Living Nutritional Insights

Binge Eating

In this digital age where social media is constantly bombarding us with what the ‘norms’ should be for beauty and the ideal body shape, it is not surprising to see [...]

Main Dish Nutritional Insights Recipe

Festive Feast

The festive season is usually a time for family gatherings, reflecting on the past year as well as planning and resting for the year to come. Perhaps not as deep, [...]

Healthy Living Nutritional Insights

Carb Conscious

Everyone has either heard of, encountered or are confused by the different types of carbohydrates. However, not all carbohydrates were created equal. Carbohydrates are manufactured by plants and are a [...]

Healthy Living

My honest review of Virgin Active’s 24-hour challenge

In the last week of October, I received an email from Virgin Active inviting me to take part in a challenge for that month. There were three to choose from: [...]

Healthy Living Nutritional Insights Seasonal Articles

How to prepare for a healthier festive season

We all know what it is like when a busy year is coming a close and the festive season is rapidly approaching. Everyone is rushing to get all the tasks [...]

Guidelines and Tips Nutritional Insights

14 Interesting Facts About Breastfeeding

14 Interesting Facts About Breastfeeding Breast milk boosts a baby’s immune system—helping baby to have more resistance and fight viral, bacterial, and parasitic infections, including: Respiratory tract infections Ear infections [...]

Healthy Living Nutritional Insights

Blue Zones: What and where are they and why people there live longer

Blue Zones: What and where are they and why people there live longer Global life expectancy is on average 71.4 years. Certain communities increase that average considerably due to far [...]

Nutritional Insights


Fasting Generally, fasting is somewhat of a recurring topic. Besides the religious reasons that repeat annually (such as Ramadan, etc), the influence and effect it has on health is often [...]

Guidelines and Tips Nutritional Insights

The Mediterranean Diet: A Guide to Healthy Eating

The Mediterranean Diet: A Guide to Healthy Eating I had the privilege of travelling to Israel a few months ago, and as a dietician, I was probably more excited about [...]