Pure Health Registered Dieticians

21/11/2025

Attention Bestmed Members…there is still time to utilize your Wellness Benefit. Facility is available for in-person or online consultations. Contact us for an appointment on 0828281301 or bronwen@phdieticians.com

21/10/2025

If there’s one underrated hero in nutrition, it’s Fiber, which does so much more than just keep you regular.
💚 4 Big Benefits of More Fiber in your diet:
1️⃣ Promotes smoother, more regular digestion 🌀
2️⃣ Feeds good gut bacteria → supports immunity
3️⃣ Helps lower “bad” LDL cholesterol ❤️
4️⃣ Stabilizes blood sugar + keeps you fuller for longer
How much to take:
➡️ Aim for 25–35 g total fiber daily
💧 Pro tip:
Start slow and stay hydrated! Fiber such as Psyllium absorbs water, so plenty of fluids are key.

20/10/2025

☀️Summer is here and it is time to boost your hydration! 💦💦💦

Water makes up at least 60% of your body, and plays a vital role in keeping your body functioning well.

💧Digestive health
💧Joint lubrication
💧Detoxification
💧Muscle fuel
💧Blood sugar control
💧Cognitive functioning
💧Nutrient and oxygen transport
💧Clear skin
💧AND MORE!

10/10/2025

Reading food labels is important because it helps you make informed and healthier choices about what you eat. Reasons it matters:
#1 Understand what you are eating
#2 Manage your nutrition
#3 Control portion sizes and calories
#4 Reduce risk of chronic diseases by comparing sodium, saturated and trans fats as well as added sugars
#5 Make better buying decisions

03/10/2025

🌞 Sun’s out… time for your Vitamin D dose! ✨

Even here in sunny South Africa, you may be at how many people have low vitamin D levels (below 20 ng/mL). The truth is:
☀️ Most of us don’t spend enough time in the sun
🥗 Food alone doesn’t give us enough vitamin D
💛 Vitamin D = the sunshine vitamin → happy mood, happy bones

In our practice, I aim for levels above 20 ng/mL — better safe than sorry. We have seen clients with low levels feel more energetic once they supplement and bring their levels up.

👉 Think sunshine, think happy. Take care of your bones and boost your energy.

29/09/2025

What an incredible Wellness Day we had celebrating health, balance and our beautiful South African heritage!

Here's to living well, staying grounded and celebrating healthy living.

23/09/2025

Are you actually eating enough?

These signs may arise when dieting, restricting food groups or losing weight too fast.

Your body needs adequate fuel to perform and function at it's best! If not, it will let you know in many ways.

Allow your dietician to help you reach your goals in a healthy, non-restricting and stress-free way.

12/09/2025

GLP-1 meds can be a game-changer for weight and blood glucose regulation —but they also change how your body handles food. Since your portions get smaller, every bite needs to work harder for your health.

Here are your top nutrient priorities:

🔹 Protein first → Protects muscle while you lose weight, keeps you full, and supports metabolism.
🔹 Fiber & veggies → Helps with digestion, reduces constipation, and keeps energy stable.
🔹 Hydration → Sip water regularly—these meds slow the gut and can dehydrate you.
🔹 Micronutrients → Iron, B12, folate, vitamin D, and calcium can drop with reduced intake. Keep an eye on them.
🔹 Smaller, slower meals → Easier on your stomach and helps with nausea/reflux.

✨ Think quality over quantity. Make your plate protein + plants first, then fill in with whole grains or healthy fats.

10/09/2025

Summer is around the corner! ☀️🌊⛱️

Time to get ‘beach body’ ready?

‘Beach body’ does not necessarily mean repetitive, boring or restrictive.

With that said…
🍿🍪🍫ENJOY THE TREAT mindfully instead of restricting yourself unnecessarily.

Balance and moderation = Motivation and success

19/07/2025

10/07/2025

It is a change of mindset. Might sound easy, but it actually takes a bit of work. Having a good relationship with food is being kind to yourself and knowing that one doughnut is not going to ‘ruin your diet’.

So enjoy the doughnut, without judgement.

01/07/2025

No one wants to hear this… but weight loss isn’t what social media makes it out to be.
If you’re losing more than 1kg per week, chances are you're very likely not just losing fat — you're probably sacrificing muscle too. And that slows your metabolism down, making it harder to keep the weight off in the long run
This is why we always say:
🚫 Stop relying only on a regular bathroom scale
✅ Start tracking your body composition: fat vs. muscle. Track centimetres!
✅ VERY IMPORTANT! Celebrate your non-scale victories as well (better sleep, more energy, improved insulin sensitivity, reduced risk for some diseases due to healthier habits)
💥 REMEMBER:
Success isn’t measured by the scale alone.
Success is never a straight line.
Success is built on consistency, patience, and perspective.