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Cape Gate Dietitians

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31/03/2025

Healthy Swaps for the New Year

Start the year with small, sustainable changes?
Here are easy healthy swaps you can make:
Swap soda for sparkling water
Swap white bread for whole-grain bread
Swap chips for air-popped popcorn
Swap sugary snacks for fresh fruit

What swaps are you making this year?

26/03/2025

Ever find yourself eating quickly or mindlessly, only to feel overstuffed afterward?

Mindful eating is a game changer.

Mindful eating is all about being present with your food — noticing the taste, texture, and how it makes you feel. It’s a powerful tool to combat overeating and improve digestion.

Here’s how to practice mindful eating:
1️⃣ Eat Slowly: Take smaller bites and chew your food thoroughly. This helps with digestion and gives your body time to signal when it’s full.

2️⃣ Listen to Your Body: Pay attention to hunger cues. Eat when you’re hungry, not out of boredom or stress.

3️⃣ Savor the Moment: Put your phone down, and focus on the flavors and textures of your meal.

4️⃣ Avoid Distractions: Try not to multitask while eating. Enjoy your meal without distractions like TV or work.

Start practicing mindful eating today and notice the difference in how you feel.

22/03/2025

Plan Your Plate, Plan Your Success!

Want to take the stress out of healthy eating? Start with this simple yet powerful tip:

The 3-2-1 Rule for Meal Prep:

3 Proteins: Prep versatile proteins like grilled chicken, chickpeas, or boiled eggs.
2 Veggies: Wash, chop, and roast or steam 2 types of vegetables for quick meals.
1 Grain: Cook a batch of whole grains like quinoa or brown rice to pair with your meals.

With this method, you’ll have endless combinations ready to go, saving time and avoiding unhealthy last minute choices.

18/03/2025

Here are some nutrition tips to keep you energized all day long!

1️⃣ Balanced Lunches: Pack protein-rich options like chicken wraps, hummus with veggies, or quinoa salads. Include healthy fats like avocado and a side of fresh fruit.

2️⃣ Quick & Healthy Breakfasts: Start the day right with overnight oats, a smoothie packed with spinach, berries, and chia seeds, or scrambled eggs with whole grain toast.

3️⃣ Pro Tip: Prepare the night before! A little planning makes healthy eating easy and stress-free.
⠀⠀
What’s your go-to healthy lunch or breakfast? Share with us below!

15/03/2025

Detoxing: Myths vs. Facts

Every new year, we see the buzz around "detoxes" and "cleanses," but are they really the miracle solutions they claim to be?

Here are 5 common detox myths—debunked by science and registered dietitians:

1️⃣ Myth: Detox drinks flush toxins out of your body.
Fact: Your liver and kidneys are your body’s natural detox system!

2️⃣ Myth: Fasting is the only way to detox.
Fact: Fasting can deplete your energy. Eating whole, balanced meals supports natural detoxification.

3️⃣ Myth: All toxins come from food.
Fact: Toxins are in your environment too, but your body is built to handle them.

4️⃣ Myth: You need supplements to detox.
Fact: Most detox supplements are unregulated and unnecessary.

5️⃣ Myth: Detoxing is about weight loss.
Fact: Detoxing is about feeling good, not quick-fix weight loss!

Focus on sustainable habits like drinking water, eating nutrient-rich meals, and getting enough sleep.

What’s one “detox myth” you’ve fallen for? Let’s discuss in the comments.

11/02/2025

Still on Your Wellness Journey?

If you’ve lost a little momentum, don’t worry.
This is your reminder to reset, refocus, and get back on track!

Here’s how to realign with your healthiest self:
✔ Set realistic & sustainable wellness goals –
Small steps lead to lasting change.
✔ Focus on balance, not perfection –
Progress over perfection, always.
✔ Celebrate every win & show yourself grace –
Every step forward counts!

Health isn’t a destination. It’s a journey.

Let’s make this month about feeling strong, energized, and confident!

📌 Visit the link in our bio if you need our guidance with your 2025 health goals.

06/02/2025

A Healthy Start to February.

A new month is the perfect time to reset, refocus, and realign with your health goals. Whether you're working on boosting your energy, improving your mindset, or simply feeling good in your body, remember:

Progress over perfection – Small, consistent steps lead to lasting results.
Balance over burnout – Health is a journey, not a race.
Mindset over numbers – Prioritize how you feel, not just how you look.

Let February be a month of self-care, strength, and sustainability.

📌 What’s one health goal you’re focusing on this month? Share below, and let’s inspire each other!

05/12/2023

Whatsapp us on 071 634 4587 , send through your personal details and we will assist you with an appointment as soon as possible.

05/12/2023

Be sure to live stream with us today 16:15 on Radio Tygerberg! We will be sharing tips on diets during the festive season

30/05/2023

This quote never gets old! Double tap if you agree 💓

30/05/2023

An apple a day keeps the doctor away, but why stop at just one fruit? 🍊🍋🍑🍇🍍🥭

It is recommended to have at least 5 portions of fruit & vegetables in a day

Fruits are packed with vitamins, minerals and antioxidants that help keep our bodies healthy and happy. So go ahead, indulge in nature’s candy and enjoy the sweet benefits of a fruity diet! 🍉🍈

29/05/2023

This is a Nutrition MYTH!

Focusing on a low-carb diet can create a negative connotation with foods that are classified as carbohydrates like fruit and whole grains.
Individuals who follow this diet generally see success in weight loss. When highly processed carbohydrate foods, such as chips, cookies, white bread and potatoes smothered in butter and gravy are eliminated, weight loss can also be seen. Any diet or eating program where an entire food group gets eliminated should raise red flags as you might be losing out on vital nutrients that keep the body healthy.

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Monday	08:00 - 18:00
Tuesday	08:00 - 18:00
Wednesday	08:00 - 18:00
Thursday	08:00 - 18:00
Friday	08:00 - 18:00
Saturday	10:00 - 13:00

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https://www.capegatedietitians.co.za/

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