Riekie van der Vyver Dieetkundige

02/12/2024

https://www.backabuddy.co.za/campaign/please-help-me-run-towards-my-dreams

Hello everyone, My name is Chelle-Mari, and I am a social runner on a mission. I am currently working towards an ambitious goal that seems just out ...

04/11/2024

2,791 Followers, 661 Following, 796 Posts - See Instagram photos and videos from South Africans with Diabetes (.org.za)

15/10/2024

Gesonde Lae Kalorie Dag.
Met somer om die draai en meer daglig tot ons beskikking is almal weer positief om gesonder te begin eet en meer aktief te wees.
Hierdie is ‘n voorbeeld van ‘n Lae Kalorie, hoë vesel, gebalanseerde dag.

ONTBYT:
Geniet 1 porsie van die oornag hawermout / 1 pakkie Original Oats-so-Easy met kaneel vir die eenvoudige opsie.

Apple Crumble Overnight Oats – Mindful eating, Izelle Hofman
(makes 2 servings) 1 serving = 2 starch portions

1 cup rolled oats
2 cups unsweetened almond milk
1 tbsp melted almond butter
1 tbsp raw honey
½ tsp Oryx desert salt
½ tsp ground cinnamon
2 tsp caramel essence

In a mixing bowl, combine all the ingredients and refrigerate overnight to set. Serve the next day topped with cinnamon.

MIDDAGETE:
Geniet die volgende smoothie of sny 2 vrugte op en geniet saam met Plein lae vet jogurt

Smoothie:
2 vars vrugte (in seisoen), 1 wortel/beet, 1 handvol spinasie/kale, 1 vetporsie in die vorm van 1tlp chia sade/nutbutter en dan 1 scoop vanilla gegeurde whey protein (opsioneel). Water as vloeistof.

Bessies en aarbeie is altyd lekker in ‘n smoothie, maar ‘n nartjie en ‘n appel werk net so lekker. Gaan vir sitrus of steenvrugte. Onthou ‘n piesang is ongelukkig baie hoog in stysel. Hou altyd by net 2 vrugte in jou smoothie. Gebruik verder groente en sit altyd ‘n handvol spinasie/kale ook by. Vermy die gebruik van enige sap of gegeurde jogurt. Ek hou daarvan om ‘n scoop gegeurde whey proteien intevoeg om die smoothie meer vullend te maak.

AANDETE:
Sappige hoenderfillet met
3 koppies vars slaai (tamatie, komkommer, blaarslaai, uie, bellpeppers en olywe met halwe ring medium vet feta)

Resep:
Sout en smeer hoender aan beide kante met olyfolie.
Verhit ‘n kleefvrye pan (met deksel) op hoog tot lekker verhit. Verlaag dan die hitte na medium en sit jou hoenderfilette in jou pan. Sit die deksel op en braai vir 3 minute.
Draai nou jou hoenderfilette om en braai vir ‘n verdere 3 minute met die deksel op.
Herhaal hierdie proses maar met 2 minute aan elke kant. 10 Minute in totaal dus.
Indien dit relatief dik filette is, sal ‘n verdere minuut dalk nodig wees. Andersins, laat dit rus.

Gaan slaap lekker vroeg om 'n goeie nagrus intekry en laataand peusel te vermy. 😁

28/07/2024

During the winter months it is important that we support our immune system through good nutrition! 🥘

While there’s no one proven food or food supplement that can “boost” the immune system, there are a range of nutrients that support immune function and health. A balanced diet consisting mainly of minimally processed whole foods to ensure that you benefit from those nutrients.

🍊Vitamin C - is found in foods like broccoli, citrus, guavas and bell peppers. It enhances iron absorption, so pair vitamin C-rich foods with iron-rich ones.

🥚Vitamin D – exposure to sunlight is important for the body to synthesise vitamin D. Food sources include oily fish, eggs, and enriched foods.

🥕Vitamin A – is important for respiratory health. It is found in carrots, sweet potatoes, and leafy greens.

🐟Omega-3 Fatty Acids – have anti- inflammatory properties and are found in fish, like salmon and plant sources like flaxseeds and chia seeds.

Probiotics and Prebiotics - support gut health and overall immunity.

🧄Probiotic- rich foods include yoghurt and fermented vegetables, while prebiotics are found in foods like garlic, onions, and asparagus.

🫘Zinc – is found in shellfish, legumes, seeds, and nuts. It supports immune cell function and respiratory health.

27/06/2024

Also known as "liquid gold," these supplements are going viral on TikTok.

05/06/2024

As dit te koud is om buite te gaan stap!

A FAT BURNING workout! All in 20 minutes! You do NOT want to miss this one! This 20 minute workout will bring you to the fat burning pace you need to BURN fa...

09/04/2024

22/02/2024

Spend a minute:

Take the risk test - visit http://www.DoIHavePrediabetes.org to learn where you stand.About:This new PSA campaign aims to raise awareness of prediabetes, a s...

17/02/2024

A timely study done by two close affiliates of ProVeg South Africa - the Physicians Association for Nutrition and Ubuntu Wellness has raised the question: could plant-based diets offer a potential solution to alleviate the burden of T2DM in South Africa?

23/01/2024

Omega-3 is a polyunsaturated fatty acid that has been found to help prevent heart disease and strokes. Since our body cannot produce it on its own, we need to obtain it from certain foods. 🧠❤

23/01/2024

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