Dietitian Thandeka Mhlanga

09/04/2026

Today my Expo experience was more than the usual race pack collection, in and out of the venue kind-of routine.

I got to witness the launch of a "supplement vending machine" by Biogen and Avanti Coffee Company,
the first of its kind in the country. Similarly to a coffee making machine, its mixes powder supplements into a ready-to-drink. Imagine after your session at the gym and you have a drink ready for consumption at your convenience. As a Sports Dietitian practising at a gym, this is a game changer and I do see most of the clients in the gym going at it.

This was a cool session and out of the normal race expo which I have previously attended. It was awesome being the athlete (runner) and professional (Dietitian) at the same time. Being surrounded by other athletes, fitness enthusiasts, and health-conscious individuals who already value performance and nutrition; having casual conversations about fueling, hydration, and recovery.

Its wonderful to witness the innovations happening within the space of sports nutrition. Being in the position to understand what runners face and also being part of the solutions they need (sports nutrition services)

07/04/2026

Join us tomorrow on Ikwekwezi FM as we discuss Banting and weight loss

29/03/2026

Join us on X
https://twitter.com/i/spaces/1NGaraEPqDNJj

27/03/2026

🌱Corporate Wellness Day🌿

A PE-based consulting firm that offers business advisory, audit, tax and numerous business outsourcing services hosted a wellness day. We had the opportunity to join various service providers in this great intervention to boost employee health, engagement, and productivity.

As key dietetics services, we provided one-on-one Nutrition Consultations: Short (10–20 min) sessions with a registered dietitian with personalised advice on Weight management, Energy levels & fatigue and Managing conditions (e.g., diabetes, cholesterol).
Employees had the opportunity to have Body Composition & Health Screening which included Measurements like: BMI, Body fat %, Waist circumference and waist-hip ratio.

Wellness events are beneficial to companies as they have long term impact by building a culture of health within the organisation. This encourages lasting behaviour change beyond the event which improves overall workplace performance and satisfaction

19/03/2026

Dietitian-Hosted Stall at Marathon Expo Offering Sports Nutrition Services

Over the weekend, at the Kosmos 3in1 Marathon we hosted a stall for sports nutrition services. Our services included Body Composition Analysis (InBody), Individualised Sports Nutrition Plans, Fuelling and Recovery Strategies, Sports Supplements Education, General Lifestyle Nutrition and Discovery Vitality Nutrition Assessments.

A dietitian-hosted stall at a marathon expo offers real, practical value to runners at every level, especially when it comes to performance, health, and confidence on race day.

Runners had an opportunity to have a body composition assessment. Understanding body composition goes far beyond body weight. It helps runners fuel smarter, train more effectively, and protect long-term health.
Assessment results were interpreted in a performance-focused way and linked body composition to nutrition strategies. For runners who requested follow-ups, individualised plans to improve strength, endurance, and recovery will be provided.

Based on their own choice of supplements, runners got evidence-based guidance on carbohydrate loading, race-day fueling, and pacing nutrition, helping them maintain energy levels and avoid hitting “the wall.”
Knowing exactly what and when to eat also reduces anxiety and helps runners feel more prepared and in control on race day. Runners were guided on post-race nutrition for muscle repair, reducing soreness and fatigue for faster return to training and preparation of next races.

With so much misinformation online, runners benefit from credible, science-based advice and helps them to avoid ineffective or harmful nutrition practices.

11/03/2026

Fuel your race the right way! 🏃‍♂️🥗

Dietitian Thandeka will be at the Kosmos Marathon Expo this week offering sports nutrition guidance for runners and endurance athletes. Whether you’re preparing for race day, struggling with mid-run fatigue, or looking to improve recovery, I’m here to help you fuel smarter.

What we can chat about at the expo:
✔️ Body Composition Assessments (InBody)
✔️ Pre-race and race-day fueling strategies
✔️ Hydration and electrolyte balance
✔️ Preventing energy crashes during long runs
✔️ Recovery nutrition to support performance

Stop by, say hi, and let’s make sure your nutrition is working as hard as you are! 💪

📍 Visit our stall at the expo
📩 Book a consultation or ask a quick question on the day on the link: https://forms.gle/6Z6imVUqE7bNAeiH7

05/03/2026

Understanding what’s actually in your food can make a huge difference in your progress — whether your goal is fat loss, muscle gain, or overall performance.
Yesterday for World Obesity Day, we hosted a Nutrition Education & Practical Session for our gym members on decoding nutrition labels.

During the session, we covered:
🥑How to interpret serving sizes correctly�🥑Breaking down energy and macronutrients�🥑Identifying added sugars and hidden ingredients (salt and fats)�🥑Understanding serving sizes and portion control�🥑Comparing products to make smarter choices
🥑Mindful eating vs. Emotional eating

We applied everything in real time with hands-on label reading practice ensuring members feel confident and empowered in navigating shopping for healthy eating.

Whether the goal is fat loss, muscle gain, or overall wellness, understanding labels is a game changer.

03/03/2026

Join us for
Invitation open to all members at no cost.

02/03/2026

✨ Mindful Eating vs. Emotional Eating✨

Have you ever reached for food and wondered: "Am I actually hungry?”

Understanding the difference between mindful eating and emotional eating can completely change your relationship with food.

Food isn’t the enemy — it’s information.
Emotional eating isn’t about lack of willpower. It’s often a coping strategy. The goal isn’t perfection — it’s awareness.

Next time you feel the urge to eat, pause and ask:
👉 What am I really needing right now?
Rest? Connection? Stress relief? Nourishment?

Small pauses create powerful change.

28/02/2026

Rugby is one of the most physically demanding team sports in the world. Whether playing union or league, athletes must combine strength, speed, endurance, power, and resilience. Because of these high demands, dietitian and nutrition services play a critical role in optimizing performance, recovery, and long-term health.

Two ladies I met last year November at the Springbok Womens Alignment Camp, Lithalethu Nombakuse (Wing) and Siphenathi Yeko (FlyHalf), players from Eastern Province Rugby Union.
After their nutrition assessment, a vital component of athlete management, goals were set out for the players. With constant support and follow-up with a dietitian (thats me, myself and I🤩 Dietitian Thandeka) the ladies have done enormously well over the past months. Litha has been invited to Springboks Women 7s Camp and Siphe continues to excel on the field, which is results I pride in as a Dietitian.

Dietitian and nutrition services are not optional luxuries in rugby—they are performance essentials. They:
🥑Optimize energy systems
🥑Enhance strength and recovery
🥑Reduce injury risk
🥑Improve hydration
🥑Personalize strategies by position
🥑Protect long-term health and compliance
At amateur, academy, or elite levels, structured nutrition support can be the difference between average and elite performance on the rugby field.

25/02/2026

Eating healthy for weight loss doesn’t have to be expensive 💚

As a dietitian, one of the biggest myths I hear is that “healthy food costs too much.” The truth? With a little planning, you can nourish your body AND stay on budget.

✨ Top tips for healthy eating on a budget:

🥦 Buy seasonal fruits and vegetables– It’s cheaper, fresher, and more nutritious.
🛒 Plan your meals before shopping– A simple weekly plan prevents impulse buys.
🥫 Choose canned or frozen options– Frozen veggies and canned beans are affordable, convenient, and just as nutritious.
🌾 Focus on whole staple foods– Oats, rice, lentils, potatoes, and eggs are budget-friendly and support weight loss.
🍗 Prioritize protein– Beans, dairy, eggs, and canned fish are cost-effective ways to stay full longer.
🥗 Cook once, eat twice– Leftovers save money and reduce the temptation for takeout.

Remember: weight loss isn’t about fancy “superfoods.” It’s about consistent, balanced meals that fit YOUR lifestyle.

Healthy eating should feel sustainable — not stressful.

23/02/2026

🥳🥳🥳 Congratulations Litha 🤗

As her Dietitian during her first Springbok camp, she had learnt lots of new things about herself and sports nutrition.
We had nutritional goals for her in place and I am happy she achieved them and earned herself a second Springbok call-up. So proud of you ❤️

A special moment for Eastern Cape rugby 🏉

A big congratulations to Lithalethu Nombakuse (21) on her invitation to the South Africa national rugby 7s team camp in Stellenbosch 🇿🇦

Last year Litha earned her place at the Springbok alignment camp and she continues to build on that foundation with consistency and determination.

She plays wing and centre, bringing sharp acceleration, instinctive positioning and the confidence to back her pace.

Off the field, she’s an Education student at Walter Sisulu University.

We are proud of you, Litha. ♥️🔥