Nutrition
Protein: An Essential Nutrient for Health and Vitality
One of the most common nutrition mistakes I see my patients make is that they don’t eat enough good-quality protein. If you don’t get the right amount of protein in your diet, you will struggle to achieve your health, weight and fitness goals. Protein: The Building Block of Life Protein is like the glue that…
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Hidden Sugars
One of my patients sent me a photo of balsamic vinegar the other day. She was so excited to share because she knows I do love a little balsamic! Her text read: ‘Hey Dr K! This Balsamic glaze is AMAZING! You’ll love it!’ The bottle looked super-cool and trendy with a gold-embossed label adorned with…
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Case Study: The Hidden Risks of Under-fuelling in Young Athletes
When “Dehydration” Wasn’t the Whole Story Meet Alex, a 16-year-old triathlete with huge potential. He was training hard for the national championships – swimming, cycling, and running 6–7 days a week. His coach described him as “talented and driven.” But one day, during what should have been a routine training session, Alex felt his world…
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Do you know what a Healthy Plate is?
A healthy plate contains all the important nutrients your body needs to thrive. If you can achieve a ‘Healthy Plate’ for most of your meals… not only will you lose weight, but you will feel fantastic too. The first step to achieving a ‘Healthy Plate’ is to add more fresh vegetables at each meal. Try…
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Eggs!
You’ve heard it before… ‘Don’t eat eggs, they are bad for cholesterol!’ Not so! Eggs are actually super-foods packed with good quality protein, healthy fats, vitamins and minerals. Sure, they do contain some cholesterol but when tested in clinical trials… eating 2 eggs per day does not have a negative effect on cholesterol levels in…
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Carbs, fats, are they essential?
Low-Carb or Low-Fat… which is best? Should I stop eating carbs? Must I cut out fats? What’s best: Low-carb or low-fat? The truth is: All carbs are the same… they turn into sugar when your digestion system breaks them down. But, all carbs are NOT the same… Some carbs like sweet potatoes, butternut squash, baby…
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High fat or high carb? Which diet helps you feel fuller for longer?
Watch to learn why a high-carb diet may not be what you need if you want to feel fuller for longer and optimise your metabolism for energy and vitality!
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What Should You Eat When You’re Sick? Here’s the Truth
When you’re sick, your appetite might disappear, and advice from friends and family can get confusing: “Feed a fever, starve a cold,” “Don’t drink anything cold,” “Chicken soup cures everything!” Let’s clear the confusion and talk about what your body actually needs during illness — based on science and a little common sense. MYTH #1:…
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Watch to learn how lifestyle changes can improve and even reverse PCOS
Watch and learn from a case study on how lifestyle changes can improve and even reverse Polycystic Ovary Syndrome (PCOS). Case studies shared are for education and illustrative purposes. They are a combination of several patients’ journeys. To protect the privacy of the patients, the names have been changed and some of the events and…
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Fats: T’s & C’s
Do you understand Fat Metabolism? For a long time scientists believed that eating fat caused many health problems. Now, we know better! Eating healthy fat is essential for optimal health. Fat is important for healthy nerve cells, normal hormone balance, glowing skin and metabolism of fat-soluble vitamins (D, A, K and E). There are different…
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Protein: T’s & C’s
Proteins are large molecules made up of smaller units called amino acids. There are 8 essential amino acids – they are called ‘essential’ because your body cannot synthesize them and you have to include them in your diet. Animal protein like meat, chicken, fish, eggs and dairy products contains decent amounts of these essential amino…
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Carbs: Ts & Cs
There are good carbs and bad carbs. Carbs should be limited to less than 30% of daily calories. If you understand carbohydrate metabolism, you can make healthier food choices for you and your family. All carbohydrates digest to sugar: Starch (found in bread, rice, potatoes, maize, noodles, pasta, and other starchy foods) is made of…
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Are you always hungry?
Are you constantly thinking about food? Struggling with cravings? Here are some tips to help you control your appetite: Eat more plants: Vegetables and fruits contain fibre that swells in the intestine and slows the digestive process… making you feel satisfied. They also have a higher proportion of water, which increases the volume of food…
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Guidelines for Alcohol Consumption
There are recommendations for the amount of alcohol we should be having on daily basis. These guidelines are based on the understanding of potential benefits of enjoying a drink (health benefits and social benefits) versus any potential harm that may result. These guidelines are different for men and women. This is because generally, men have…
Read MoreFood Label
Do you know how to read a food label? It can seem like quite a daunting task when you first look at a food label. There’s A LOT of information packed into a very small space! The first thing to do is check the ingredients. They are generally listed in the order of…
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Protein: How much do you need?
A patient came to see me. Lovely lady. Mother of 4 young kids. She was experiencing sudden episodes of extreme fatigue, feeling faint, short of breath, and very anxious. A previous doctor told her she was burnt-out and had prescribed an anti-depressant medicine for her. It wasn’t helping. In fact, she felt worse, and the…
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Fat – Does it make you fat?
I used to be petrified of fat. For years, I would refuse to eat anything containing even a trace of fat. Chicken had to be skinless. Tuna in brine. If there was dressing on the salad, I wouldn’t eat it. I missed out on so many delicious avocadoes. The first time I cooked a…
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Carbs – do you need to eat them?
My 13 year-old niece visited me and for breakfast, I offered unsweetened natural Greek yoghurt with nuts, seeds, coconut shavings and fruit salad. She helped herself but didn’t sit down to eat. Instead, she rummaged through my pantry and found a packet of brown sugar (heaven alone knows how long it had been there!) and…
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Do you understand the role of Minerals in your body?
Minerals are naturally occurring substances that your body needs for various functions. Here is a list of the most common minerals in your body. Calcium Magnesium Potassium Sodium Iron Zinc Copper Manganese Selenium Iodine Chromium Molybdenum Phosphorus Fluoride Sulphur Remember, it is always better to get your nutrients including minerals from food rather than supplements.…
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Understanding Glycaemic Index and Glycaemic Load
When you understand Glycaemic Index and Glycaemic Load, you will be empowered to make healthier food choices and combine foods in a healthier way. What is the Glycaemic Index (GI)? The Glycaemic Index (GI) is a method of categorising foods according to their effect on blood sugar. High GI foods are digested and absorbed rapidly…
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