Kirby Hendricks, RD

Kirby Hendricks, RD Registered Dietitian (SA)
Face-to-face and online consultations.

Because I work with people managing inflammatory conditions, I always recommend aiming for 4-5 cups of veggies per day t...
20/03/2025

Because I work with people managing inflammatory conditions, I always recommend aiming for 4-5 cups of veggies per day to maximize these benefits. Small, consistent changes can have a big impact on your health! 🌿

What’s your favourite way to add more veggies to your meals? Drop your go-to in the comments! ⬇️

🔥 Chronic inflammation is like a fire that never fully burns out but omega-3s can help put out the flames! Omega-3 fatty...
13/03/2025

🔥 Chronic inflammation is like a fire that never fully burns out but omega-3s can help put out the flames!

Omega-3 fatty acids are powerful anti-inflammatory nutrients that support insulin resistance, Hashimoto’s, Endometriosis, PCOS, gut health, and more.

But not all omega-3s are created equal! Focus on EPA & DHA (found in fatty fish & quality supplements) for the best benefits.

🛑 Signs of chronic inflammation:

Fatigue & brain fog
Joint pain & muscle aches
Digestive issues (bloating, constipation, diarrhea)
Unexplained weight gain
Headaches
Skin irritation

🌿 Food first always! Increase your omega-3 intake by:

- Eating fatty fish 3x per week (make use of canned fish like sardines, salmon, pilchards, etc.)
- Adding flaxseeds & walnuts to meals

Have you been adding fatty fish to your weekly meal plan?

What makes bread high in fibre? 🍞✨Check the nutrition label! If dietary fibre is >6g per 100g, it’s a high-fibre choice....
06/03/2025

What makes bread high in fibre? 🍞✨

Check the nutrition label! If dietary fibre is >6g per 100g, it’s a high-fibre choice. Use this trick for any packaged carb!

🌾 Why does it matter?

Wholegrain, high-fibre bread helps balance blood sugar, prevent insulin spikes, and support gut health.

Here’s how to build a sandwich that fuels your goals:

🥪Solid Foundation: Start with high-fibre bread (see options above)—it’s the base of a balanced meal.
🥬 Add Greens: Spinach, lettuce, or leafy greens for fibre & antioxidants.
🍗 Protein Power: think turkey pastrami, chicken, tuna, sardines, pilchards.
🥑 Smart Spreads: Mustard, mashed avo, reduced oil mayo.
🥗 Balance It Out: Serve with half a plate of veggies for a nutrient-packed meal.

Bread isn’t the enemy—it’s about quality & balance! 💛

Every choice you make, what you eat, how you move, how you rest, is connected. 🌿✨ Behavior change starts with awareness....
27/02/2025

Every choice you make, what you eat, how you move, how you rest, is connected. 🌿

✨ Behavior change starts with awareness.
When you take a moment to pause and reflect on your patterns, you uncover the ‘why’ behind your actions.

Ask yourself:
💡 How do my emotions affect what I eat?
💡 How does my movement influence my energy and mood?
💡 Am I hydrated enough to feel my best?

Tracking your daily habits isn’t about perfection, it’s about understanding your unique rhythm and finding opportunities to grow.

Imagine having a clear picture of your emotions, your meals, your movement, and your self-care all in one place. What could you learn about yourself? What could you improve?

Change doesn’t come from judgment. It comes from paying attention, being kind to yourself, and taking one step at a time. 💛

What’s one small habit you’re working on today? Let me know below!

Meal planning doesn’t have to be complicated, it’s all about keeping it simple, balanced, and delicious! Personally, I p...
20/02/2025

Meal planning doesn’t have to be complicated, it’s all about keeping it simple, balanced, and delicious! Personally, I prefer planning my meals for the week rather than prepping everything in advance on a Sunday. I love the flexibility and variety it brings, making each meal feel fresh and enjoyable!


Save this post for your next grocery run! 🛒✨This isn’t a complete list, but it’s a great starting point! Here’s a breakd...
13/02/2025

Save this post for your next grocery run! 🛒✨
This isn’t a complete list, but it’s a great starting point! Here’s a breakdown of nutrient-rich foods to help you build balanced meals using the C+P+F+V formula:
✅ C (Carbs)
✅ P (Protein)
✅ F (Fats)
✅ V (Veggies)
Mix and match to create simple, nourishing meals! 🍽️💛

Nourishing your body isn’t about restriction, it’s about adding more of what makes you feel GOOD. The key to nourishment...
07/02/2025

Nourishing your body isn’t about restriction, it’s about adding more of what makes you feel GOOD.

The key to nourishment? Adding more of what fuels you, not focusing on what to remove. 💛

👉 What’s one thing you’ll add to your next meal? Let me know in the comments!


Tag someone who needs this reminder today 💕
30/01/2025

Tag someone who needs this reminder today 💕


30/01/2025

Why I recommend practicing : addition not restriction 😊✨

Ways to work with me in 2025 ✨😊My dms are always open if you have any questions.
23/01/2025

Ways to work with me in 2025 ✨😊

My dms are always open if you have any questions.


You don’t have to settle for living in constant pain, fatigue, or frustration. PCOS and endometriosis can feel overwhelm...
21/01/2025

You don’t have to settle for living in constant pain, fatigue, or frustration. PCOS and endometriosis can feel overwhelming, but small, intentional steps can create real change. Nutrition is one powerful way to take back control of your health.

progress, not perfection, is the goal. 💛 And remember, a multidisciplinary team is cruciaL, your health journey is strongest when supported by experts who understand you. You deserve to feel better.


GROCERY LIST FOR HORMONE BALANCE & WEIGHT LOSS.save this if you're struggling with hormone imbalances and need support. ...
16/01/2025

GROCERY LIST FOR HORMONE BALANCE & WEIGHT LOSS.

save this if you're struggling with hormone imbalances and need support.

My programs have been reviewed and open for 2025, head to my website for more details.

Address

Suite 2, Grd Floor Century Medical Suites, 4 Park Lane, Central Park
Cape Town
7441

Opening Hours

Monday 08:00 - 16:00
Tuesday 08:00 - 16:00
Wednesday 08:00 - 16:00
Thursday 08:00 - 16:00
Friday 08:00 - 13:00

Telephone

+27836822948

Website

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