Emily Innes, Registered Dietician

Emily Innes, Registered Dietician I am a dietitian who loves food and loves people! I aim to provide nutrition information and health inspiration to encourage whole-food eating.

Have you been from diet to diet, and just can't seem to keep the weight off and stay healthy in the long-term? I am all about helping people establish a healthy, happy relationship with food and their bodies. Deprivation and fad diets are out, and nutritious and delicious whole-foods are in! I have my own private practice. I love to encourage, inspire, and educate my clients towards healthy eating habits that are nutritious, delicious, and sustainable in the long-term.

Post work-out drinks…💦This is a snap of me trying to leave the house one morning this week, with all THREE of my post-ru...
18/01/2025

Post work-out drinks…💦

This is a snap of me trying to leave the house one morning this week, with all THREE of my post-run drinks!!!

So…what exactly are the contents of this trio of beverages, I hear you wonder???!!!

Let me reveal…

1) WATER 💦
I never leave the house without ice cold water to ensure that I stay hydrated throughout the day, whether I’ve exercised that morning or not.
I encourage you to get yourself a nice water bottle and make staying hydrated one of your health goals for this year. I love my bottle as it keeps my water nice and cold.

2) REVIVE electrolytes 🏃‍♀️
I’ve been loving using .revive electrolyte sachets after intense/ sweaty and hot workouts.
I struggle with low blood pressure, and this is partially noticeable on days when I do an intense workout in the mornings. Sipping on this electrolyte solution after intense morning exercise, makes me feel a lot more energised throughout the day.
What I love about this particular one, is that it replaces salts lots, without spiking your blood sugar levels, as it is sugar-free.

3) COFFEEEEE!!!!☕️
Aaah, my good friend! This is a flat white with skinny (low fat) milk from on their before 8am R25 coffee deal. (It’s a please for sharing that tip with you! 😜)
I had half the coffee before my run (because did you know that caffeine improves athletic performance???). And then I had the other half after my run, because milk protein is great for muscle recovery post-workout.

That’s it folks! Move your body, and stay hydrated in 2025! You’ve got this and you’re amazing! 😘

Have a beautiful day! 😊

Healthy lunch inspo 🍃I love using these pre-cooked whole-grain bags as my high fibre carb at lunch time. You get a varie...
29/10/2024

Healthy lunch inspo 🍃

I love using these pre-cooked whole-grain bags as my high fibre carb at lunch time. You get a variety of options like ‘brown rice and quinoa’, ‘savoury brown rice’, ‘Moroccan lentils’. So delicious and so quick and easy for lunch.

I call these my ‘whole-grain, protein, salad bowls.’

Yesterday my bowl consisted of:

🍃High-fibre carb: some of the 7-grain medley bag
🍃 Lean protein: some chicken from a roast chicken that I had ready for supper
🍃 Healthy fat: Avo
🍃 Veg: Baby spinach and cucumber. (And a carrot, chomped whole on the side! 🤣)

I also added a sprinkling of feta and a drizzle of balsamic vinegar for some extra ‘vooma’!

So tasty, so easy, so satisfying. The way it should be!

For those of you on Discovery Vitality, this is your reminder to book your Vitality Nutrition Assessment now, to help yo...
24/10/2024

For those of you on Discovery Vitality, this is your reminder to book your Vitality Nutrition Assessment now, to help you earn your points before the end of the year!

This is a half hour punchy and powerful consultation. You will walk away from the session motivated, inspired, and equipped with very practical tips on how YOU can improve your diet and transform your health.

Cost: R550
Contact: Emily 084 209 1156 or info@emilydietitian.co.za
Appointments in person in Pinelands, or online via zoom.

Last night I headed out to a fantastic work event on the use of CGM (continuous glucose monitoring) in the management of...
06/09/2024

Last night I headed out to a fantastic work event on the use of CGM (continuous glucose monitoring) in the management of Gestational Diabetes. 🌟

Dr Anika Coetzee, a brilliant and super smart endocrinologist, presented an amazing talk to us in the importance of tight blood sugar control in pregnant women with gestational diabetes, in order to prevent adverse effects for the baby.

I was reminded and encouraged about what an absolutely crucial role dietitians play in helping ladies with gestational diabetes manage their blood sugar levels throughout their pregnancy. And that by helping them manage their blood sugar levels well, we can positively impact the health of their baby for their entire life going forward!

If you have been diagnosed with Gestational Diabetes, please go and see a dietitian! There is so much that we can do to educate, help and support you through this. And, if you know someone who has Gestational Diabetes, please make sure that they are receiving all the support that they can during this crucial time of pregnancy and forming a new life.

Also…all of us who attended got to have a Freestyle Libre 2 continuous glucose monitor inserted into our arms to trial for 2 weeks! I’m SUPER excited about this! I’m so passionate about CGM…so if you want to chat to me about it, please feel free to!

THIS!!!! Invest in your future health now!!! 🌟No need to start an extreme health and exercise programme…rather consisten...
06/09/2024

THIS!!!! Invest in your future health now!!! 🌟

No need to start an extreme health and exercise programme…rather consistently make health changes in the right direction, and you will be setting yourself up for fantastic future health!

I’m always here and willing to walk alongside you on your health journey. You’re worth the investment in your own health. 🌟

My favourite ‘go-to, throw together’ lunch! 💚1/2 cup brown rice and quinoa mix (I use the one in a sachet from Woolies, ...
22/08/2024

My favourite ‘go-to, throw together’ lunch!

💚1/2 cup brown rice and quinoa mix (I use the one in a sachet from Woolies, or if I have left over brown rice, then I use that)
💚 1/2 tin of tuna with some tangy lite mayo
💚 Chopped cucumber
💚 Big handful of rainbow coleslaw (I use the Woolies one)
💚 Big handful of baby spinach
💚 1/4 of an avo
💚 Basalmic vinegar drizzled over it all

Toss it all together in a bowl and enjoy!

So quick and easy to prep; so tasty; and the perfect combo of high fibre carb, lean protein, and loads of colourful veg. 😊

Happy New Year! 🎉🎉🎉I’m back in office this week, after a wonderful holiday. How are your new year’s health goals going? ...
18/01/2024

Happy New Year! 🎉🎉🎉
I’m back in office this week, after a wonderful holiday.

How are your new year’s health goals going? It’s the second week of Jan now…have you started any new habits? Or have you started them and ditched them already?

It’s great to have new year’s health goals, BUT…
It is so important to make sure that any new health changes that you are trying to focus on this year are not too drastic and that they are SUSTAINABLE changes that you are able to maintain throughout the year.

For example, if you’re starting out with exercise and getting fit, rather than aiming to gym 5 times per week for 60 minutes, why not aim for 3 walks per week for 40 minutes at a time? And then do that ALL year long.

This simple habit, done consistently, have have a really impressive impact on your physical and mental health this year.

Comment below to share your health goals for 2024 with me. And share this with someone who needs some motivation to be kind to themselves and implant gentle health changes in 2024.

Here’s to a happy, healthy 2024!


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4 Mountbatten Avenue, Pinelands
Cape Town
7405

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