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Yvonne Kirstein Dietitians

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Yvonne Kirstein Dietitians

𝐃𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧
specializing in

✨ Autoimmune Health
🍏 Weight Loss Solutions
🏃 Sports Nutrition Expertise

💪 Let’s achieve your goals together

01/09/2025

𝗛𝗲𝗹𝗹𝗼, 𝘀𝗽𝗿𝗶𝗻𝗴! 🌸

There’s something about this season that just feels like a fresh start - brighter days, fresh produce, lighter meals, and more reasons to get outside and move 🌞

Wishing you a spring full of health, happiness, and feel-good energy 💚

Let this season be your gentle reminder: small changes = big results.
𝙻𝚎𝚝 𝚝𝚑𝚒𝚜 𝚋𝚎 𝚢𝚘𝚞𝚛 𝚜𝚎𝚊𝚜𝚘𝚗 𝚘𝚏 𝚙𝚛𝚘𝚐𝚛𝚎𝚜𝚜 - 𝚘𝚗𝚎 𝚖𝚎𝚊𝚕, 𝚘𝚗𝚎 𝚠𝚊𝚕𝚔, 𝚘𝚗𝚎 𝚠𝚒𝚗 𝚊𝚝 𝚊 𝚝𝚒𝚖𝚎
Let’s make this your healthiest season yet!

25/08/2025

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗲𝗮𝘁𝗶𝗻𝗴 𝗱𝗼𝗲𝘀𝗻’𝘁 𝗺𝗲𝗮𝗻 𝗳𝗹𝗮𝘃𝗼𝘂𝗿𝗹𝗲𝘀𝘀 𝗺𝗲𝗮𝗹𝘀.

This easy yoghurt marinade is packed with flavour, keeps your chicken juicy, and is totally dietitian-approved.

𝗬𝗼𝘂’𝗹𝗹 𝗻𝗲𝗲𝗱:
4 Chicken Breasts
60ml Fat-Free Plain Yoghurt
Juice of 1 Lemon
Chicken Spice (to taste)
𝘖𝘱𝘵𝘪𝘰𝘯𝘢𝘭 𝘣𝘶𝘵 𝘵𝘢𝘴𝘵𝘺:
– 1 tsp Garlic Powder
– 1 tsp Smoked Paprika

𝗠𝗲𝘁𝗵𝗼𝗱:
🍗 Place chicken breasts in a shallow bowl.
🍗 Squeeze lemon juice over them, then smear with yoghurt.
🍗 Season with chicken spice (plus garlic powder & paprika if using).
🍗 Cover with cling film and refrigerate overnight.
🍗 Air fry at 180°C for 20 minutes, flipping halfway – OR –
Pan-fry on medium heat until golden and cooked through.
🍗 Serve and enjoy your juicy, flavourful chicken

ENJOY 😋

20/08/2025

As a dietitian, here’s what I want you to know about 𝗚𝗟𝗣-𝟭 𝗺𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀.

▶️▶️▶️

𝘐𝘧 𝘺𝘰𝘶'𝘳𝘦 𝘴𝘵𝘪𝘭𝘭 𝘶𝘯𝘴𝘶𝘳𝘦, 𝘱𝘭𝘦𝘢𝘴𝘦 𝘴𝘦𝘯𝘥 𝘮𝘦 𝘢 𝘋𝘔 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭 𝘧𝘳𝘦𝘦 𝘵𝘰 𝘢𝘴𝘬. 😉

08/08/2025

𝗠𝗲𝗮𝗹 𝗽𝗿𝗲𝗽 𝗺𝗮𝗱𝗲 𝗲𝗮𝘀𝘆 👌

Here’s how I batch-prep veggies so I always have a healthy, delicious side ready to go.

🔪 Chop
🔥 Blanch
🧊 Cool
🥶 Freeze
🔥 Crisp in airfryer when needed

𝐁𝐥𝐚𝐧𝐜𝐡𝐢𝐧𝐠 𝐭𝐢𝐦𝐞𝐬 𝐈 𝐮𝐬𝐞𝐝:
🥕 Butternut – 12 min
🥦 Cauliflower – 10 min
🌱 Green beans – 10 min
🥦 Broccoli – 8 min
🥒 Baby marrows – 8 min

This makes weekday veggies quick, easy, and delicious.

📌 Save this for your next meal prep day!

06/08/2025

⚠️𝗗𝗼𝗻’𝘁 𝗴𝗲𝘁 𝗳𝗼𝗼𝗹𝗲𝗱 𝗯𝘆 𝗮 𝗵𝗲𝗮𝗹𝘁𝗵𝘆-𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗯𝗼𝘄𝗹…

Power Bowls aren’t one-size-fits-all!

Here’s the key to building a bowl that actually aligns with your goals ⬇
✔️ Low-calorie? Go light on the grains + avo
✔️ Load up on lean proteins + colorful veg
✔️ Keep it balanced, satisfying, and goal-friendly

We made this mini loaded bowl today and we’ll be sharing more inspo in the coming weeks.

Got a go-to bowl? Drop it below—we’d love to try it and share! 🥗👇

30/07/2025

How frequently do you get on the scale to see your weight?😲

𝗧𝗛𝗥𝗢𝗪 𝗔𝗪𝗔𝗬 𝗧𝗛𝗘 𝗦𝗖𝗔𝗟𝗘 – rather do a 𝐁𝐨𝐝𝐲𝐬𝐭𝐚𝐭 𝐀𝐬𝐬𝐞𝐬𝐬𝐦𝐞𝐧𝐭 once a month.

𝗪𝗵𝘆 𝗶𝘀 𝗮 𝗯𝗼𝗱𝘆𝘀𝘁𝗮𝘁 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁 𝗯𝗲𝘁𝘁𝗲𝗿 𝘁𝗵𝗮𝗻 𝘁𝗵𝗲 𝘀𝗰𝗮𝗹𝗲?

Your scale gives you nothing, but a number and this number doesn’t tell you much about your body type.

Our bodies are not just made up of fat, but also muscle, water and bone mass and all of this weight something.

There are various factors that affect our weight which the scale won’t tell you.

𝗦𝗢 𝗕𝗢𝗢𝗞 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗦𝗧𝗔𝗧 𝗔𝗦𝗦𝗘𝗦𝗦𝗠𝗘𝗡𝗧 𝗧𝗢𝗗𝗔𝗬 🙂
☎️076 866 8349

28/07/2025

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗮 𝗯𝗿𝗲𝗮𝗱 𝗹𝗼𝘃𝗲𝗿 𝗼𝗻 𝗮 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗱𝗶𝗲𝘁?

Bread is believed to sabotage our weight loss goal. The minute we decide to get on any diet to shed kilos we cross-out bread from our grocery list.

But let’s be honest, if we have strict rules to not eat bread or carbs then we crave bread and carbs, right? It is as if we crave what we can’t have.

If you crave bread during your weight loss journey, EAT A SLICE of bread. This will most likely prevent you from eating a whole loaf after a week of cutting out all bread.

The key is to have a good relationship with food. There are two things to keep in mind:
- Choose the right bread.
- Eat only ONE slice, not 4 slices!

𝐇𝐨𝐰 𝐭𝐨 𝐜𝐡𝐨𝐨𝐬𝐞 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐛𝐫𝐞𝐚𝐝?
We tend to look only at the calories when buying bread, but choose wisely by looking at the:
- Calories,
- Sugar,
- Fiber and
- Protein.

𝗛𝗶𝗴𝗵 𝘀𝘂𝗴𝗮𝗿 𝗰𝗼𝗻𝘁𝗲𝗻𝘁 in bread raise blood glucose levels which THEN increase insulin production AND too much insulin promotes fat storage.

𝗙𝗶𝗯𝗲𝗿 𝘀𝗹𝗼𝘄𝘀 𝘁𝗵𝗲 𝗮𝗯𝘀𝗼𝗿𝗽𝘁𝗶𝗼𝗻 𝗼𝗳 𝘀𝘂𝗴𝗮𝗿 from food, and therefore help prevent spikes in blood sugar after eating.

𝐒𝐨 𝐛𝐚𝐬𝐢𝐜𝐚𝐥𝐥𝐲 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐜𝐡𝐨𝐨𝐬𝐞 𝐚 𝐛𝐫𝐞𝐚𝐝 𝐭𝐡𝐚𝐭 𝐢𝐬 𝐧𝐨𝐭 𝐨𝐧𝐥𝐲 𝐥𝐨𝐰 𝐢𝐧 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐛𝐮𝐭 𝐚𝐥𝐬𝐨 𝐥𝐨𝐰 𝐢𝐧 𝐬𝐮𝐠𝐚𝐫 𝐚𝐧𝐝 𝐡𝐢𝐠𝐡 𝐢𝐧 𝐟𝐢𝐛𝐫𝐞.

27/07/2025

☕️☕️☕️

𝗧𝗵𝗮𝘁 𝗖𝗮𝗽𝗽𝘂𝗰𝗰𝗶𝗻𝗼 𝗠𝗶𝗴𝗵𝘁 𝗕𝗲 𝗖𝗼𝘀𝘁𝗶𝗻𝗴 𝗬𝗼𝘂 𝗠𝗼𝗿𝗲 𝗧𝗵𝗮𝗻 𝗝𝘂𝘀𝘁 𝗥𝟯𝟰

𝗕𝗨𝗧 𝗪𝗛𝗬?

You know what they say about ‘too much of a good thing’ … Well, this applies with caffeine too.

1. We all get trapped in busy days and then coffee is the answer to a hungry tummy.
𝐖𝐡𝐞𝐧 𝐰𝐞 𝐫𝐞𝐩𝐥𝐚𝐜𝐞 𝐚 𝐦𝐞𝐚𝐥 𝐰𝐢𝐭𝐡 𝐜𝐨𝐟𝐟𝐞𝐞 you don’t get the necessary nutrients that you are supposed to, to support your diet.

2. 𝐌𝐢𝐥𝐤, 𝐬𝐮𝐠𝐚𝐫 𝐚𝐧𝐝 𝐜𝐫𝐞𝐚𝐦𝐞𝐫𝐬 𝐚𝐝𝐝 𝐮𝐧𝐧𝐞𝐜𝐞𝐬𝐬𝐚𝐫𝐲 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭.

236ml black coffee contains 3-5 calories

𝗕𝗨𝗧 as soon as you add milk and sugar the calorie count gets high.

1 teaspoon sugar = 16 calories
1 tablespoon milk = 8 calories
1 tablespoon creamer = 30+ calories

1x Mugg & Bean easy cappuccino = 155 calories 😳
1x Sachet Nescafe Cappuccino = 62 calories

3. 𝐇𝐢𝐠𝐡 𝐜𝐚𝐟𝐟𝐞𝐢𝐧𝐞 𝐢𝐧𝐭𝐚𝐤𝐞 𝐚𝐥𝐬𝐨 𝐢𝐧𝐭𝐞𝐫𝐟𝐞𝐫𝐞𝐬 𝐰𝐢𝐭𝐡 𝐨𝐮𝐫 𝐛𝐨𝐝𝐲’𝐬 𝐧𝐚𝐭𝐮𝐫𝐚𝐥 𝐝𝐞𝐭𝐨𝐱 𝐩𝐫𝐨𝐜𝐞𝐬𝐬 and that is what we 𝗗𝗢 𝗡𝗢𝗧 𝗪𝗔𝗡𝗧 during our weigh loss journey.

𝘐𝘧 𝘺𝘰𝘶 𝘳𝘦𝘢𝘭𝘭𝘺 𝘤𝘢𝘯'𝘵 𝘨𝘰 𝘸𝘪𝘵𝘩𝘰𝘶𝘵 𝘤𝘰𝘧𝘧𝘦𝘦, 𝘩𝘦𝘳𝘦 𝘢𝘳𝘦 𝘢 𝘧𝘦𝘸 𝘵𝘪𝘱𝘴 👇

☕️ Stick to 2 cups per day
☕️ Drink an extra glass of water for every cup of coffee
☕️ Use low fat milk
☕️ Use only 1/2 teaspoon honey or sugar
☕️ Rather stay away from cappuccinos

22/07/2025

𝗧𝗼𝗼 𝗯𝘂𝘀𝘆 𝘁𝗼 𝗰𝗼𝗼𝗸 𝗲𝘃𝗲𝗿𝘆 𝗻𝗶𝗴𝗵𝘁?

Here's how to turn your basic mince into a week of flavour-packed, balanced dishes.

🍝 Whole Wheat Pasta Bolognaise – a high-fibre classic
🌯 Quick Wraps – roll it up with salad or avo for a speedy lunch
🍕 Mexican Wrap Pizza – top with peppers and cheese on a tortilla base
🎃 Stuffed Butternut Boats – a comforting, veggie-loaded dinner

I’ve already shared all these recipe ideas - scroll back through my feed if you missed any! 😉

Batch cooking has never looked so good 👏

𝗪𝗵𝗶𝗰𝗵 𝗼𝗻𝗲 𝗮𝗿𝗲 𝘆𝗼𝘂 𝘁𝗿𝘆𝗶𝗻𝗴 𝗳𝗶𝗿𝘀𝘁?

👉Bolognese Recipe: https://www.facebook.com/share/r/1D3pGWCoGS/

14/07/2025

Have you booked your Discovery Vitality assessments?

Secure a timeslot and earn👇

🩺up to 22 500 points for your 𝗵𝗲𝗮𝗹𝘁𝗵 𝗰𝗵𝗲𝗰𝗸
💪up to 10 000 points for your 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁
🥦up to 1000 points for your 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗮𝗹 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁

🏠 Wellness Centre, 108 Haymeadow Crescent, Faerie Glen
☎ 076 866 8349

Address

C/O Solomon Malangu Drive & Haymeadow Crescent, Faerie Glen , , 1019 Saxby Avenue, Eldoraigne, Centurion
Pretoria
0081

Opening Hours

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00
Saturday	09:00 - 12:00

Website

https://yvonnekirsteindietitians.co.za/

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