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Sunrise by HMDietetics

Sunrise by HM,founded by Hilit Milner, is an engaging wellness hub where you can find what nourishes

15/05/2025

Is it possible that time goes faster as the days go by. Desperately trying to hold onto every second of you. My sweet, soft, gentle and mischievous boy. Happy happy first birthday baby boy 🎉
Photo credit to many as well as the amazing

We love you kaichuk

11/05/2025

Catch me and tomorrow morning at 08:30am Europe / South Africa time , 09:30 Jerusalem time , chatting all things -aging.

We will take a look at how genetics can influence the way you metabolise food, your risk for certain diseases as well as your body’s ability to manage your weight.

We will also dive into how lifestyle and nutritional changes can change the way your genes behave.

Don’t miss out !!!!

19/05/2024

Is your "all or nothing" approach stopping you from making any progress.

This is one of the biggest mistakes I see my patients making on a daily basis.

Its either 0% or 100% and if everything isn't in order for a "100%" focused, organised 'healthy' week then it lands up being a "0%" week.

Remember that progress in your health and weight management journey is not linear. It is also made up of tiny improvements and small steps that lead to consistent changes.

You can do it.One step at a time.

16/05/2024

The methylation cycle teaches us great lessons about how things can go wrong when we blankly supplement without knowing our genes or how our body processes them.

I like to think of the methylation cycle as a traffic circle. Now imagine one side of the traffic circle is blocked and you keep on pushing cars into the road that is blocked - that will cause more chaos and problems.

The same happens in our body. If we have any changes in our genes that help us direct traffic around the traffic circle, then we need to know which of these genes or 'roads' are blocked and need to be bypassed and which are ok.

When we blankly supplement - especially B vitamins- in the form that our body cannot process, we cause more of a traffic jam and worsen our symptoms of exhaustion, anxiety, sleep problems, ADHD, poor detoxification and even food cravings driven by dopamine imbalance.

It is KEY to know which forms of B vitamins your body needs, how much to supplement or whether to even supplement at all - as food is always first prize.

Interested to know your genes and how to tailor your supplements to YOU and your personalized needs?!

Start here. Start with your genes.

Comment below if this is something that interests you.

15/05/2024

While a variation on your MTHFR gene can indicate that one of the genes involved in methylation may be functioning at a lower capacity than usual, it 𝗜𝗦 𝗡𝗢𝗧 the be all and the end all of methylation.

For those of you who have heard of methylation, you have most probably heard of MTHFR alone.
In fact, many genetic tests ONLY test for MTHFR and then draw a conclusion about how you may be methylating based on one genetic variation.

It is important for me to remind you that we CANNOT and SHOULD NOT draw conclusions based on a single gene.

Methylation can be seen as a relay race.... with many runners participating. Just because one runner may perform poorly, it does not mean that the whole team is going to come last.

Please make sure that you understand your genes - the whole picture- before concluding, supplementing, and diagnosing yourself incorrectly.

12/05/2024

It is so heartwarming to get such great feedback from clients.

This client really struggled with his energy and also has neurological complications.

By understanding his methylation pathways in great detail, I could help fill in the gaps with very particular dietary changes and supplementation to help him balance his dopamine levels and allow every cell to optimise energy production.

Are you interested in finding out more about YOU? YOUR particular needs and how YOUR body works?

The era of personalized nutrition is upon us. Don't miss out and get in touch now.

08/05/2024

Methylation is a process in the body that acts like a traffic director.

One of the main aims of this process is to 𝗽𝗿𝗼𝗱𝘂𝗰𝗲 𝗺𝗲𝘁𝗵𝘆𝗹 𝗴𝗿𝗼𝘂𝗽𝘀 which then get donated to hundreds of bodily processes in the body- almost like Oprah Winfrey saying "you get a methyl group, you get a methyl group..everybody gets a methyl group".

These methyl groups help processes involved in:
- Detoxification
- Breaking down stress hormones
- Break down and production of dopamine
- Mood (anxiety and depression)
- Sleep (fatigue and "burnout like symptoms")
- ADHD
- Energy production and fatigue prevention
- Histamine breakdown

The list goes on and on. This process is one of the key base processes in the body that not only impacts your health risk but can also have a knock-on effect on your weight management.

What we need for this cycle to work well is are mainly our B vitamins, zinc, magnesium, betaine and choline.

Follow along this month and find out all the top tips to support this essential physiological process.

05/05/2024

This is a reminder of a VERY important equation.

We inherit genes that can have an impact on our health and weight loss journey.

These genes can have variations in their coding which may increase our risk for certain chronic diseases, make it much harder for us to lose weight, impact our mood and behaviour, sleep patterns , nutritional needs and exercise efficacy.

These behaviour or expression of these genes are impacted by our ENVIRONMENT. This means that although we cannot change our genetic coding, we can control and change the way in which our genes behave.

This means we have the power to change our health and weight management trajectory by understanding where our genetic inefficiencies are and what particular changes we need to make in our diet, lifestyle and even supplement regime.

This is the power!!!!

25/04/2024

What is the deal with cold water immersions?!

Everyone seems to be doing it. It is just a trend or does it have proven benefits?

Short, regular exposure to cold water has many health benefits, one of them being boosting those anti-inflammatory processes in the body.

Cold water immersion not only changes the blood flow to an area that is inflamed and injured, but it also results in the activation of genes that are involved in anti-inflammatory processes.

This mild stressor gives the body a message that it needs to switch on or activate anti-inflammatory genes and processes thus helping in the long-term management of inflammation.

There are many other metabolic and health benefits to cold water immersion. Inflammation is certainly one of them.

24/04/2024

Another major gene involved in our inflammatory processes is TNF-a.

Here are some key foods you can include in your diet - in a balanced way- to allow for this gene to be switched off when it is over-activated or misbehaving.

I have to note that there is no need to eat 100 onions a week or have 4 tablets of turmeric every day to achieve this.

It is important to remember that harmony within the body is all about balance. We want to be able to trigger our immune system when we need to but we also want to switch it off when it is creating chaos.

Everything in moderation.

21/04/2024

Need I say more!?

Let me help you understand whether you are struggling with chronic inflammation and how to change your dietary intake and lifestyle to help you feel your best again.

18/04/2024

Boost your bioacitves

The power of omega-3 fatty acids is phenomenal.

Remember we spoke about those master inflammatory conductors in your body... those genes that when activated cause a domino effect switching on and recruiting other genes that create an even bigger inflammatory fire?!

Well, these genes can be powerfully switched off by the bioactive compound omega-3 fatty acids aka EPA and DHA.

Omega-3 fatty acids can be found in oily fish such as salmon, trout, tuna, sardines, pilchards, mackerel, snoek, and herring. Here they are already in their 'active' most powerful form - EPA and DHA.

Plant-based sources of omega-3 include chia seeds, flax seeds, dark green leafy vegetables, seaweed, and walnuts. It is important to note that these sources do NOT contain the active form of EPA/DHA and still need to be converted in the body (many people struggle with this process).

What does this mean?!

Include oily fish in your diet at least 2-3 times per week and get the most powerful anti-inflammatory bioactive ingredients in!!

-3

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Nourish Yourself to the sunrise

A journey of nutrition, wellness & balance.

Discover what truly feeds you so that you can be in your best state to watch tomorrow's sunrise.

With topical science-based articles on the Sunrise by HM blog , tantalizing recipes, cooking and nutrition workshops, individual and group dietetic programs through a variety of tailored dietary consultations, and more - you will learn how to nourish yourself to your sunrise.

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