Innovation Nutrition - Midstream Hill Dieticians

22/02/2026

Need some inspiration for breakfast?

Avocado toast with egg, 4 delicious ways—sunny-side up, hard-boiled, scrambled, or poached. A quick, high-protein breakfast ready in under 10 minutes!

21/02/2026

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A BOWL of VEGGIE GOODNESS
These VEGGIE BITES are packed with flavour and the perfect addition to any lunch box. If you like falafel then you will love these, as the flavour profile is very similar. We just made these with BUTTER BEANS, as another source of plant-based protein! Make these and add fresh veggies like carrots, spinach, corn, cucumber, tomato, green beans or broccoli.

For the recipe VISIT: https://www.mydynamics.co.za/recipe/spicy-butter-bean-bites/
Watch the VIDEO to see how to make these bites here: https://youtu.be/jEbcU0KLwaA

16/02/2026

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05/02/2026

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03/02/2026

Looking for a yummy fish recipe?

This is great with any white fish!

I took classic Argentinian chimichurri and gave it a twist—olives, capers, and fresh lemon juice for a zesty, savory kick. Perfect over pan-seared fish, and honestly? I might be making this every week!

02/02/2026

Protein breakfast ideas...

The egg flatbread can be prepped previous evening if needed.

Assemble and take to work if you struggle to eat early.

Craving a sandwich but not all the bread? Thanks to the magic of eggs, cottage cheese and a blender, you can whip up this egg-based substitute for tortillas or lavash to serve as an edible plate for all your favorite sandwich fillings. This flatbread is a great canvas for all different flavor combin...

31/01/2026

Looking for a side dish to your steak tonight?

This is an excellent salad to make in advance and keep at hand for lunch during the week as well!

Tip: www.africanoils.co.za has a special on OLIVE OIL 5L.... check under the bulk Olive oil button

Fun fact about carrots:
* Eye Health: Carrots are famously rich in beta-carotene, lutein & zeaxanthin, which are crucial for maintaining good vision and preventing eye-related diseases.

Carrot Salad dressed in a Honey Dijon Mustard Dressing is a quick side salad that might sound unusual but it will surprise you - it's beyond delicious!!

29/01/2026

Inflammation doesn’t just coexist with fat gain—it actively:

* Programs fat cells to grow larger
* Prevents healthy fat tissue remodeling
* Locks the body into an energy-storage mode

That’s why chronic inflammation is tightly linked to obesity, metabolic syndrome, and type 2 diabetes.

Subtle signs (chronic inflammation). This is the kind most people miss—and it’s the one tied to metabolic issues.

Physical symptoms
- Persistent fatigue (even with enough sleep)
- Joint stiffness or achiness (especially in the morning)
- Bloating, gas, or digestive discomfort
- Frequent headaches
- Muscle soreness that lingers
- Puffy face or swollen fingers
- Skin issues (acne, eczema, psoriasis, redness)

Metabolic / systemic clues
- Difficulty losing fat despite diet/exercise
- Cravings, especially for sugar or refined carbs
- Blood sugar swings
- Feeling “inflamed” after certain foods
- Weight gain focused around the abdomen

Brain & mood
- Brain fog
- Low motivation
- Irritability or low mood
- Anxiety that feels physical, not situational

27/01/2026

Authentic products:

Ever notice how a lot of “traditional” foods in shops… aren’t actually traditional? 🤔

🥖 Sourdough made with commercial yeast added, vinegar or citric acid for "sour" flavour.
🥛 Yogurt with thickeners and barely any live cultures. Look out for thickeners (starch, gelatin or pectin) or added sugar to mask weak fermentation.
🍯 Honey diluted or ultra-filtered
🫒 Extra virgin olive oil that’s old, blended, or mislabeled
🧀 Cheese that’s more additives than milk- look out for emulsifiers, stabilizer or vegetable oils

Marketing loves words like artisan, rustic, and farm-style — but the ingredient list usually tells a very different story.

Tip: real food usually has few ingredients, takes time to make, and costs a bit more. If it’s cheap, fast, and “authentic” all at once… be suspicious 😅

Not saying convenience foods are evil — just saying it’s good to know what you’re actually buying.

What’s the most misleading product you’ve noticed?

Photo credit: https://unsplash.com/photos/bread-on-brown-wooden-chopping-board-ubChh7P4lQo

23/01/2026

This video is often used as homework when you visit me. So let's save some time already ;-)

New Year’s resolutions (or I will start on monday even) don’t matter much because they’re event-based, not behaviour-based. They rely on a date (“January 1st”) to magically change motivation. Once that motivation dips—as it always does—so does the resolution.

Healthy habits work because they’re identity-based and repeatable. You’re not saying “I will work out this year”—you’re becoming “someone who moves their body regularly.” That shift is huge.

Here’s the breakdown:

Why New Year’s resolutions fail:

* All-or-nothing thinking: Miss one day → “Welp, I failed.”
* Too abstract: “Get healthy” isn’t actionable.
* Motivation-dependent: Motivation is unreliable and temporary.
* External pressure: Society says you should change, not that you want to.

*Why continuing healthy habits actually works*

>Small + boring = effective: Tiny actions repeated daily compound.
>Forgiving: You can miss a day and just… continue.
>Built into life: No special start date needed.
>Reinforces identity: “I’m the kind of person who does this.”

Please share a habit that you started recently or even long time ago? I have been going to Meghan's gym WorkoutZone since before covid and still continue on Wednesdays and Fridays for one hour. That's the least I do in a week for physical activity, but at least!

Go to http://www.audible.com/afterskool or text afterskool to 500 500 to get your free trial.James Clear is a writer and speaker focused on habits, decision ...

10/11/2025

Economics

For me saving money starts with setting up a pantry with ingredients that can be used in multiple recipes.

1. *Cooking oils*
Extra Virgin Olive oil / Macadamia Nut oil / Avocado oil - Check out sites like www.africanoils.co.za for bulk olive oil (5L).

2. *Herbs* in the garden (Perennial) - herbs that come back year after year (or at least for several seasons) rather than needing to be replanted annually.
* Thyme
* Rosemary
* Oregano
* Sage
* Mint
* Lemon balm
* Tarragon

Dried herbs & spice can also be bought in bulk for much cheaper. Maybe buy together with friends/family. Read carefully about best practices for storage. A favourite online shop of ours include www.komatifoods.co.za

3. Variety of vinegars - ike white, apple cider, balsamic, rice, and wine vinegar—offer distinct flavors, making them versatile ingredients in the kitchen.

4. Seeds
* Nuts and seeds, if stored properly in a cool, dry place, can last for a long time without spoiling.
* A variety of nuts and seeds gives you plenty of options to cook and bake with. You can add them to smoothies, granola, oatmeal, baked goods, salads, and even savoury dishes.

Picture credit: https://unsplash.com/photos/fruit-salad-on-white-ceramic-bowl-MaqdFCtH8Oo

Delicious tomato nectarine salad! During summer tastes best! – Download this photo by Adam Bartoszewicz on Unsplash

15/08/2025

Always excited for our talks! If you need to have a bigger picture please book you seat!

Our popular free health talk is back in September.

Please register on Quicket to confirm your seat.

www.quicket.co.za/events/330798-creating-health-with-functional-medicine-nutrition/

LIMITED SEATS!

Hope to see you there. 🌿