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Nourished - Stephnie Engelbrecht Registered Dietitian

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Nourished - Stephnie Engelbrecht Registered Dietitian

Registered Dietitian with special interest in Women’s Health, Obesity & lifestyle diseases. Online consultations also available

23/09/2024

💫 S i m p l i f i e d explanation to improve body COMPOSITION 💫

•Your body weight is made up of lean mass (muscle, bone, water) and fat mass.
• What a person usually wants to lose when they want to weigh less on the scale, is the body fat part.
•It is very important to protect your muscle mass in order to protect your metabolic rate! (Muscle is 3 times more metabolic active when compared to fat).
•Muscle also helps with lowering insulin resistance which also indirectly prevent abdominal fat accumulation. (Improved metabolic health).
• There is a difference between losing body WEIGHT and losing BODY FAT.
•Simply skipping meals and lowering calorie (energy) intake, will not lead to the optimal body composition change you are looking for.
•Slight calorie restriction, adding appropriate amount of protein (and fibre) to meals, hydration, moving your body (steps, daily movement) etc. and doing weight training will help to lose BODY FAT and keep you metabolically healthy (protect MUSCLE mass).
•And 💁🏼‍♀️NO …..you will NOT get BULKY unless you follow a specific training program, you will get LEAN and STRONG.

22/09/2024

💫S h o w i n g U p f o r y o u r s e l f 💫

…..does not have to look 100% every day!
It A L L A D D S U P.

So show up in a smaller way the day you do not feel like showing up in a big way. It still matters⭐️

13/09/2024

🛑One of the BARRIERS to successful weight loss🛑The “ALL or NOTHING “ mindset is a massive barrier when ot comes to weight loss. What I mean by that is that you might think that by eating a pizza 🍕hamburger 🍔 or chocolate 🍫 has just ruined your “diet” and that you’ve gained fat by eating this one meal. This will in fact help you with your weight loss goal over time, as it will prevent “diet fatigue.” The key 🔑 is to be mindful of the portion size (enjoying one of your “fun” foods and not “binging” on all of them the whole weekend long). I’m actually a fan of in incorporating a small treat OFTEN during the week. This approach works when you fuel / NOURISH your body daily with nutrient rich foods as well.

26/08/2024

📚Crictical Care Congress 2024📚

I had the privilege to attend the CCCSA in Sandton over the previous couple of days. Continued learning how to treat ICU patients optimally in order for them to throve and not only survive ICU.

13/08/2024

🎯Sport Supplements and performance🎯

What is meant with performance here, is improvement in speed, power or endurance. There are other supplements which can play an indirect role in performance by supporting recovery or improve musculoskeletal pain and enhancement of mood. I will do summaries of those supplements in a follow-up post.

But, let’s be clear: Responses of an athlete may vary widely between individuals due to genetics, microbiome and habitual diet of the athlete. Caution should always be taken when consuming supplements as it is not always “third-party tested” and might contain contaminants which can negatively influence an athlete’s health (or an antidoping rule violation). Make sure the products used are from Good Manufacturing Practices. Also….the basics of nutrition, rest and recovery should be in place first in order to benefit from supplementation. 👌🏻

📚IOC consensus statement: dietary supplements and the high-performance athlete. 2018.

22/07/2024

🌮E a t M O R E f o r F A T L O S S 🌯

•Skipping meals / grabbing food and snacks along the way / raiding the pantry late afternoon or evening because you did not eat PROPER meals to fuel your energy levels? This is often the reason why you are not seeing results from the “diet” you are following.
•ADDING lean protein, ADDING fibre rich starch/fruit and ADDING anti-inflammatory / healthy fat to every meal WILL help you balance your blood sugar, help protect lean muscle and prevent overeating.
•Remember to drink enough fluids! (Non calorie containing please). Our energy levels plummet when we are even only 2% dehydrated.
•Eating proper food, will prevent the CRAVINGS.

Nutrient timing along with optimal macronutrient intake (Carbs, Protein, fat) WILL help you PERFORM in daily life.

•visit www.nourishedonline.co.za if you need an accountability partner and coach to guide you.

16/07/2024

Relocated my private practice from Port Elizabeth (Gqeberha) to Cape Town. I just opened the doors to in-person consultations after a long hiatus😆 Looking back on some reviews received from the people I’ve helped over the years…..It reminds me why I’m starting up again.

I’m here if you need help with your health goals.
☎️0722522759 (whatsapp or call)
📧stephnie@nourishedonline.co.za

loss

08/07/2024

📚”D i e t s “ & b o d y c o m p o s i t i o n📚

There are many different opinions on which “diet” approach is the best for improving body composition. Now, before going into details further, what is meant by “improving body composition? It isxwhen you want to INCREASE or MAINTAIN muscle mass / lean body mass and LOSE BODY FAT.

It is a fact, and agreed upon, that in order to lose body fat, we must be in a calorie (energy) deficit.

Research shows that all the different dietary approaches have equal outcomes, none have additional advantages over another, when it comes to weight loss.
It has however been found that when PROTEIN intake and RESISTANCE TRAINING is added, the study population retained their muscle mass, while losing more body fat when compared to those who had a lower protein intake without resistance training. Now I need to mention that a keto diet, when matched by protein and energy intake, did not lead to more fat loss. I also want to mention that our bodies are designed in such a way that “adaptive thermogenesis” will happen when we lose weight, especially more than 10% body weight. The mechanisms underlying it are still unclear (thought to be due to decreased thyroid activity and increased sympathetic drive). This adaptive thermogenesis was however found to be PREVENTED by higher protein intake and resistance training! Note: Research shows that protein intake at 3-4x the RDA (recommended daily allowance) has NO adverse effects on clinical markers such as metabolic panel and blood lipid profile.

Just a side note from me: Please note that this is in people with healthy kidney function to start off with! If you have chronic kidney disease, high protein diets worsens kidney function). Always ensure that you work with your registered dietitian to ensure that the dietary approach you would like to take, is SAFE for your individual circumstances.

Last point: Whichever dietary approach you take to improve body composition (low fat, low carb, keto, higher protein, intermittent fasting etc.) should be something which you can sustain and implement SAFELY (without nutritional deficiencies).

23/06/2024

💪🏻M u s c l e i s L I F E 💪🏻

👌🏻Look good; 👌🏻Feel good; 👌🏻Play good (quote dr Andy Galpin).

📚Did you know that Skeletal Muscle is actually the largest ORGAN of the body? Yes, it has a functional role of physically moving your body, it also plays a major role in energy metabolism, but it is also an endocrine organ (which means it sends messengers which influences other organs and systems in the body).🤯

📚QUALITY & QUANTITY matters!
Your risk for dementia increase when your handgrip strength is low (muscle-brain connection). Your all-cause MORTALITY risk is also about 2fold higher when your total amount of muscle is low (sarcopenia).
This makes sense if we look at what the research have found, here is a list of some findings. Muscle play a role in
✅cardiovascular health
✅cognitive health
✅brain health and mood
✅inflammation
✅fertility
✅immunity
✅metabolic health
✅hormone health
✅bone health

🤷🏼‍♀️How to build more muscle? Check the next post for more detail, but here is it in a nutshell:
🎯Resistance training! Your muscles need the stimulus in order to become stronger and to build more.
🎯Enough calories! In order to create more tissue, you need enough energy.
🎯Protein! High quality 1.6-2.2g/kg
Optimal MPS (muscle protein synthesis) happens when the protein is provided in doses between 20-40g per meal, every 3-4hrs. However, the total amount of protein per day is more important than the timing of the meals, especially in non-athletic people.

Keep a 👀 out for my next post as there are lots of details to share on the nutrition side.

Work with a registered dietitian who can help you assess whether your diet is supporting your muscle health👊🏻

10/06/2024

👫Man vs. Woman in Exercise physiology 👫

Women are not small men - this phrase has been coined by well known Exercise Physiologist and nutrition scientist, Dr Stacy Simms. The above slides are just a screen shot of some of the differences found between male and female physiology when it comes to training, muscle building, fueling and recovery.

08/04/2024

🍷 Alcohol & Perimenopause🍷

📚If there is ONE thing recommended to dramatically reduce or eliminate from your diet during the menopausal transition, it will be alcohol - induced ANY form! (Wine/spirits/beer/cider). Research is very clear on this.
📚Alcohol impacts your sleep quality (how DEEP you actually sleep) and if that is poor, your body can not eliminate toxins/recover as well. This worsens HOT FLASHES & NIGHT SWEATS, etc.
📚Alcohol influences your HPA-axis (hypothalamus-pituitary-adrenal), which worsens your anxiety and stress levels. During the changing of hormone levels (especially lower progesterone during this time of life, you are already in increased risk of anxiety skyrocketing.
📚Alcohol damages gut microbiome. If that happens, mast cells and histamine gets released, and gut permeability (“leaky gut”) increases. This leads to chronic INFLAMMATION.
📚Alcohol stimulates appetite in women, which can lead to overeating and more weight gain.
📚Alcohol makes it more difficult to build muscle and worsens bone health - which is already negatively impacted by lower estrogen levels during menopause.
📚Alcohol impairs estrogen/oestrogen metabolism - which leads to increased risk of uterine fibroids, HEAVY bleeding and breast cancer.

🍷I’m not here to tell you to stop drinking alcohol, however, it will SIGNIFICANTLY improve the perimenopausal symptoms you experience. Consider to decrease your alcohol intake if you are not willing to stop alcohol intake👌🏻

Address

273 Main Road, Walmer
Port Elizabeth
6070

Opening Hours

Monday	09:00 - 14:00
Tuesday	09:00 - 14:00
Thursday	09:00 - 14:00

Website

http://www.nourishedonline.co.za/

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