Lila Bruk & Associates - Registered Dietitians

03/06/2025

💡 **Nutrition + Tech = the ultimate combo**

Being a dietitian today means more than just meal plans and nutrient analysis — it means using smart tools to deliver high-quality, individualised care. Here’s how technology makes my job easier (and more effective):

🧬 **Personalised Nutrition at Scale**
With access to nutrigenomic insights and pathology data, I can create targeted, evidence-based plans that actually work — beyond the “one size fits all” approach.

📊 **Better Tracking, Fewer Guessing Games**
Digital food logs and symptom trackers help patients stay accountable and allow me to identify patterns much faster than the old paper diaries ever did.

🌍 **Telehealth for Real Access**
Virtual consultations help me support patients across the world with no compromise in quality of care. I’ve had patients everywhere from China to Cayman Islands to the UAE to Kazakhstan!

⚖️ **Body Composition assessment**
I use the InBody scale to give detailed info on my patients’ body composition and to help track real and meaningful changes rather than looking at weight alone.

🧠 **Smarter Support Tools**
From interactive nutrient databases to AI-powered research summarisation, the right tech helps me stay efficient, current, and focused where it matters most: the patient.

28/08/2024

30/11/2023

Time for December’s Weight Management Support group! Join me on Mon 4 Dec at 7pm on to discuss all things health, food, weight and mindful eating!

14/11/2023

Happening in 30 minutes! Come join on for tips to manage your diabetes on !!

06/11/2023

I’m very excited to have just qualified as an Integrative and Functional Nutrition Certified Practitioner (IFNCP) through the Integrative and Functional Nutrition Academy

The integrative and functional nutrition approach involves looking at the individual’s needs as exactly that - an individual. It involves identifying and treating the root causes of chronic disease. It incorporates specific supplementation, nutrigenomic testing (DNA analysis), conventional blood tests, functional tests, individualised nutritional intervention and looking at the individual as a whole.

I thoroughly enjoyed the course and the tools and protocols it provided. It provided excellent speakers, fascinating material and a different and exciting way of thinking about nutrition!

I look forward to sharing this cutting-edge knowledge with my patients!

06/11/2023

Join me for tonight on for all things sustainable weight loss, mindful eating and healthy food! 🥘

23/10/2023

I recently read this article https://acesse.dev/cFcSE on celebrities promoting diet culture and I was shocked! Are celebrities still doing this?? Still promoting starvation, extreme diets and dramatic weight loss? I would hope by now that many of these celebs would recognise the hugely influential role they have in the public’s body ideals and how realistic these ideals are for the average person to maintain. I am always so disappointed when these sorts of negative messages around diet and weight are perpetuated and allowed to permeate the psyches of teens and pre-teens who look up to these celebrities. We need more celebrities like who speak out against these kinds of messages around food and weight.
It’s quite simple, really. True happiness comes from embracing your body, exercising because moving feels good and nourishing yourself with nutrients that fuel your optimal health and wellbeing. Remember that there are no quick-fixes and if it seems too good to be true, it is.

18/10/2023

Feeling like your cravings are out of control? Here are some ways to keep them at bay:

1. Stay Hydrated: Sometimes, our bodies can confuse thirst with hunger. Drink water regularly throughout the day to stay hydrated and reduce unnecessary cravings.

2. Balanced Meals: Ensure your meals contain a balance of carbohydrates, protein, and healthy fats. This helps stabilise blood sugar levels and keeps you feeling satisfied, reducing the likelihood of cravings.

3. Include Fibre: Foods high in fibre, such as fruits, vegetables, legumes and whole grains, can help you feel full for longer periods, reducing the urge to snack on less healthy options.

4. Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly, savour your food, and be mindful of the eating experience. This can help prevent overeating and prevent unnecessary nibbles.

5. Plan Snacks: Have healthy snacks readily available to curb cravings. Opt for options like cut-up veggies, fresh fruit, or yoghurt to satisfy hunger between meals.

6. Identify Triggers: Recognise situations or emotions that trigger cravings. Whether it's stress, boredom, or certain activities, understanding your triggers can help you find alternative ways to cope without turning to unhealthy

snacks.

7. Get moving: Engage in regular exercise, as it can help regulate appetite and improve mood. Even a short walk can be beneficial in reducing cravings.

8. Catch up on ZZZs: Lack of sleep can disrupt hunger hormones and increase cravings for high-calorie, sugary foods. Aim for 7-9 hours of quality sleep each night.

9. Choose Mindful Treats: If you have a specific craving, choose a small portion of a healthier alternative. For example, dark chocolate instead of milk chocolate or baked sweet potato fries instead of regular fries.

10. Plan Indulgences: Allow yourself occasional treats to avoid feeling deprived. Planning these indulgences can help you stay on track with your overall healthy eating plan.

15/10/2023

Need some healthier snacks while watching the ? Snacking is an integral part of the game-watching experience, and making smarter choices can contribute to your overall well-being. Here are some delicious and nutritious alternatives to traditional game-day snacks:

1. Guacamole with Veggie Sticks:
Swap out the traditional dip for guacamole made with ripe avocadoes, tomatoes, onions, and lime juice. Pair it with colorful veggie sticks like carrots, bell peppers, and cucumber. This combo provides healthy fats, vitamins, and a satisfying crunch.

2. Roasted Chickpeas:
Replace greasy potato chips with roasted chickpeas. Tossed in olive oil and your favorite spices, these crunchy bites are packed with protein and fibre, keeping you full throughout the game.

3. Greek Yogurt Parfait:
Create a winning combination by layering Greek yogurt with fresh berries and a sprinkle of granola. This snack is rich in probiotics and antioxidants.

4. Homemade Trail Mix:
Mix nuts, seeds, and a moderate amount of dried fruits to create a customized trail mix. This snack is a powerhouse of nutrients, including healthy fats, protein, and essential vitamins and minerals.

5. Sweet Potato Nachos:
Instead of traditional nachos, opt for sweet potato slices topped with black beans, diced tomatoes, and a sprinkle of cheese. Sweet potatoes provide a nutrient-rich base while offering a satisfying crunch.

6. Caprese Skewers:
Thread cherry tomatoes, fresh mozzarella, and basil leaves onto skewers for a refreshing and tasty snack. Drizzle with balsamic glaze for added flavor without excessive calories.

7. Hummus and Wholewheat Pita:
Enjoy the classic combination of hummus and wholewheat pita bread. This duo provides a balance of protein, fiber, and complex carbohydrates, making it a wholesome choice.

8. Edamame:
Steam or boil edamame and lightly season with sea salt for a protein-packed, plant-based snack. Edamame is not only delicious but also provides essential nutrients like fibre and folate.

04/09/2023

Join me at 7pm tonight for the Panda Monthly Weight Management support group focusing on all things mindful eating and healthy weight loss. Tonight we are focusing on resetting after a few days (or weeks or months or even years!) of overeating. Download the to take part!

04/08/2023

02/08/2023

Dealing with those pesky electricity outages in South Africa while trying to lose weight can be quite a challenge, but don't worry, we've got some cool tips to help you out! 🌟 So, let's dive in and make this weight loss journey a fun one, even with the lights flickering!

Keep it real with whole foods: When the power's out, it's time to go back to basics with whole, unprocessed foods. Load up on delicious fresh fruits, veggies, nuts, and whole grains that don't need much cooking.
Meal prep like a pro: When the lights are on, embrace your inner chef and do some meal prepping! Cook up those tasty and healthy dishes, divide them into handy portions, and freeze or refrigerate for those "dark" days.

Click here for more… http://www.lilabruk.co.za/the-healthy-blogger/shedding-when-theres-load-shedding