Dr Martie de Wet Dietitian

04/01/2021

I often get asked how to loose holiday weight quickly.

I am a firm believer that there are no quick fixes and that we should always
focus on long term health management rather than just losing weight.
However, here are 5 tips to get you going.

While you start with these 5 changes, identify your personal nutritional
challenges and develop a plan to slowly but surely work on them.

If you need some help with creating your own personalised plan, I am
available for one-on-one as well as virtual consultations.

Would love to hear what your challenges are ...
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01/01/2021

Goodbye 2020 - you taught us many lessons, with the most important being good health!

May we enter 2021 with hope, health, happiness and a heart filled with gratitude.

May 2021 be the year that you invest in your health and yourself - your body, your mind and your soul!

Excited to be part of your health journey.

Wishing all my followers a blesses and beautiful year!

#2021

18/07/2020

Mandela Day 💫

I am excited to share this incredible e-recipe book and recipe cards created by the Association of Dietetics SA and the Nutrition Society of SA 🇿🇦

The fight against hunger and malnutrition is a reality for many South Africans. All recipes in this recipe book are cost effective, yet nutritious.

Please share. Together we can make a difference.

“You can start changing our world for the better daily, no matter how small the action”- Nelson Mandela

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67 minutes for Mandela

Today is Mandela Day, but how we approach it and which activities we engage in will no doubt look different than it did in previous years due to the pandemic.

But to quote the inspirational Nelson Mandela himself: “What counts in life is not the mere fact that we have lived. It is what difference we have made to the lives of others that will determine the significance of the life we lead.”

ADSA and NSSA collectively launched this booklet on Mandela Day (18 July 2020), in the spirit of goodwill and to support and guide the prolonged humanitarian response to fight hunger and malnutrition. The recip-e book will be shared with regional and national food relief organisations, for use and further distribution.

We encourage every follower of this page to share this recip-e booklet widely (aim for at least 67 people), including to local organisations involved with food relief and humanitarian efforts, soup kitchens, households and individuals.

Link for download below:
https://bit.ly/3haZ1c9

13/07/2020

We love meatless Monday because it is the ideal opportunity to make vegetables the hero of your meal.

This Brinjal Bake is one of our family favourites. The home-made tomato sauce is a great way to add a variety of vegetables from all the colours of the rainbow to your dish.
Find the recipe in comments.

What is your favorite veggie dish?

Be adventurous with vegetables!
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03/07/2020

Feel like making brownies this weekend?

Why not use Black beans instead of flour? Black beans have many health benefits. Its a rich source of folate, magnesium and zinc and provide protein. Black beans are also a good source of fibre and therefore good for a healthy digestive system and lowering cholesterol levels.

Try these brownies out and enjoy a nutritious and delicious weekend.
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01/07/2020

Choose health . . . body, mind and soul.

Wholeness is physical, emotional, social and spiritual health - these are all connected and important for overall health and well-being.

I believe in the value of the 7 Best doctors to advance Wholeness -
🌞 Sunshine,
💨 Air,
🥦 Nutrition,
🏃🏻‍♀️ Exercise,
💧 Water,
😴 Rest and
😆 Laughter.

Today is the 1st of July. For the second half of the year lets choose health, use the resources available to us and enjoy Wholeness!
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24/06/2020

Preparing beetroot is easy and should not be the reason why you are missing out on their health benefits.

Whether you roast it whole, cook it, blend it into a soup or juice it – Beetroot is a deliciously sweet vegetable rich in antioxidants, iron, folate, manganese and potassium. Beets are also:
🔸 an excellent source of fibre,
🔸loaded with nitrates which help to lower blood pressure and boost endurance performance for athletes
🔸a source of betaine which relaxes the mind and regulates inflammation.

An added benefit is that you can eat the whole plant. The greens can be cooked and enjoyed in the same why as spinach.

Preparing beets:
♦️Boil: submerge it in hot water and cook until tender.
♦️Steam: this way the nutrients stay in the vegetable and don’t get lost in the water.
♦️Juicing: with a food processer – blend cooked beets until smooth. You can strain the juice to ensure there are no chunks. When using a juicer – wash, trim and chop the raw beets and insert them into the juicer.
♦️My favourite method - roasting the beets. Wrap them in foil pouches or put them in an ovenproof dish and cover with foil. Bake for 40-60 minutes at high temperature (180°C -200°C). Roasted beetroots are deliciously sweet. You can also coat the beet’s skin with olive oil, spices, salt, pepper and even honey to play with some flavours.

How do you cook beetroot?

“Upbeet” your health today!
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05/06/2020

Yes, Dietitians Do eat Pizza!

Healthy eating involves much more than whether you eat pizza or not!

We discovered during the lockdown that homemade pizza is the best! Mainly because it just tastes much nicer and we could control the making.

A Few tips to give your pizza a healthier twist:
🍕 The base recipe yields for 4 pizzas, but we make 6-7 smaller and much thinner bases from the same recipe. This way you are cutting the carbs quite significantly.
🍕 Use less cheese. We love baby spinach on a pizza – shred the baby spinach into smaller pieces and mix this before hand with the grated cheese. Use this instead of just cheese.
🍕 Load your pizza with a variety of colourful vegetables – peppers, mushrooms, tomato, onion, roasted butternut, beetroot, eggplant, zucchini, spinach and rocket.
🍕 Enjoy a nice big salad with your pizza – this way you will end up eating only half and have leftovers for the next day.

Your Weekend doesn’t have to be your “Weak-end”.

Enjoy!
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04/06/2020

It is Dietitians week and we celebrate .

The foundation of Nutrition therapy is that you are different and unique and therefore need an individualized approach.

Let’s also celebrate that!
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02/06/2020

Dietitians week 2020

When people hear that I am a Dietitian, the first response I often (or almost always) get is – “then you can help me to lose weight . . .”

Yes, I can help you to manage your weight. It usually takes hard work and a lot of commitment, because we work with much more than just the number on the scale and restrictive eating. I don’t have a magic wand, but I am your partner and together we work on many aspects to reach your goal. Often weight management has many underlying conditions that we need to address.

However, it is not just about weight loss. The great thing about dietetics is that we work with a variety of conditions, where we translate up-to-date scientific information on nutrition, health and disease into realistic practical and sustainable guidance to support you individually.

This is what I do and I love what I do 💚
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01/06/2020

Dietitians week: 1-5 June 2020

This week is Dietitians week and I am excited to share some interesting facts about Dietitians with you this week.

Why do we call ourselves Registered Dietitians = RD?

Dietitians are registered with the Health Professionals council (HPCSA) and use evidenced-based nutrition science to interpret and to meet individual needs for sound and expert medical-nutrition advice. Registered Dietitians are required to keep up to date with ongoing nutritional research in order to ensure that they are at the forefront of the latest nutrition science.

You should see a Registered Dietitian because they provide:
✅ Personal Nutritional Therapy
✅ Continuous and compassionate support
✅ Advice and recommendations based on science
✅ Prevention and treatment of medical conditions
✅ Realistic and sustainable goals in order to manage and maintain good health.

Happy Dietitians week to all dietitians💚

Have a nutritious week!
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