Veronica Wessels - Registered Dietitian

03/04/2021

31/03/2021

Feeling stressed? When it come to eating you get 3 types of peoole: the one who stops eating, the one who over eats and the one who's diet is not affected. Me personally, I don't have an appetite when I'm stressed. Which one are you? 😄⁣⁣
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Regardless of which one you are these are the top 3 things to focus on: ⁣⁣
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1️⃣ Quick and easy meals: for those who lose their appetite this is a great way to still get in your nutrients. It's also helpful for when you're busy and have little time to cook. Some examples are smoothies, provitas and cottage cheese and sandwiches.⁣⁣
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2️⃣ Stay hydrated to avoid headaches.⁣⁣
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3️⃣ Make sure you're eating your fruits, vegetables and wholegrains to get in your fibre. 95% of your serotonin is produced in your gut making it very important for brain function. Fibre feeds the healthy bacteria in the gut keeping your gut healthy.⁣

26/03/2021

Don't fall for the trap! If it promises rapid weight loss with little effort or requires you to cut a whole food group stay clear!

24/03/2021

Constipation is more common than we think. If not managed it can increase your risk for diverticulosis and may lead to f***l impaction. Here are 3 tips to prevent constipation: ⁣⁣
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🍎 Get in your fibre! Focus on fruits, vegetables, whole grains, seeds and nuts. ⁣⁣
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🏃‍♀️ Move your body! The process of exercise releases neurotransmitters that help with passing of stools.⁣⁣
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💧 Don't forget your water! In order for fibre to function effectively it needs water. Without water your stools will not pass easily.⁣⁣
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Prevention is better than cure, however, if you need to relieve your constipation here are some ideas that have been successful with my patients: the classical prune juice, adding flax seeds to your meals, a daily cup of coffee, flaxseed oil.

20/03/2021

My updated crunchy, crispy chickpea recipe😁 perfect addition to salads, can also be eaten as a snack😊 chickpeas are a great source of plant-based proteins! Great for those meat-free Monday's meals. This recipe serves 4 however it can vary depending on how you enjoy them. ⁣
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Ingredients⁣
👉 1 tin (410g) chickpeas⁣
👉 1 Tbsp olive oil⁣
👉 Seasoning of choice – suggestions: onion powder, pepper, ground coriander, peri peri (if you like it spicy), paprika, mixed herbs ⁣
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Method ⁣
1️⃣ Preheat the oven to 200°C.⁣
2️⃣ Drain and rinse chickpeas in a colander.⁣
3️⃣ Pop chickpeas out of skins (this step is optional – removing chickpea skins makes the crispier).⁣
4️⃣ Use paper towel to dry chickpeas then lay them onto a baking tray.⁣
5️⃣ Drizzle oil over chickpeas and season.⁣
6️⃣ Bake for 30-40 minutes.

18/03/2021

One thing I've noticed when consulting with patients is that many people hate cooking 😄 After a long day at work, I'm also not keen on cooking so here are some tips I use: ⁣
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🥗 salads and smoothies are easy to make and are pack with nutrients. Pro tip: make sure you're incorporating a protein, starch and vegetables/fruit in your smoothies or salads so that you get maximum satisfaction. ⁣
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🥘 batch cooking is my go-to. Some people call this meal prepping. Having some left-overs in the fridge make it easier as you don't have to think up a meal and spend more time cooking. ⁣
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🥡 on those days where the fridge is empty or you don't have the energy to put something together, opt for some healthy take aways. Important to remember: restaurant portion sizes are often larger than what we should be eating. ⁣
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What is your go-to after a long day?⁣

15/03/2021

This week I encourage you to put your plan into action. There is no "perfect time" to start. Hope everyone's had a good Monday 🌱

25/02/2021

Don't make things more complicated than they need to be😂 herbalife, detox diets, pills, injections will not give you sustained weight loss. Stop wasting your time and money with these, go see your dietitian instead! FACT: evidence-based, tailored nutrition plans with the support from a professional yields much better long-term results!😉

20/02/2021

The same standards you set for a boyfriend / girlfriend should be set for food😉⠀
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👉Carbohydrates⠀
Whole grains, fruits and vegetables are far superior than sweets, chips and sugar - why? Less processed, more nutrients, more filling.⠀
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👉Proteins⠀
More and more research is pointing to a plant-based diet meaning we need to start prioritizing meals with beans, lentils and split peas. Fatty fish is filled with healthy omega 3s so don't cut it out. White meats are okay in moderation and red meat should be limited. Avoid processed meat.⠀
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👉Fats⠀
Focus on your unsaturated fats - those from plant sources. Yay for avos, olive oil, canola oil, nuts and seeds. Limit the saturated fats which are mostly of animal fats. Limit fat on meat, coconut oil, cream and butter. ⠀
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Keep those standards high👑

18/02/2021

This is why body composition is more important than your your weight alone🔥