Monthly Archives: June 2014


Day 4:

  • Breakfast: 1 portion All bran/ hi- fibre bran flakes with low fat milk
  • Snack: 1 portion low fat yoghurt with 1 fruit
  • Lunch: Chickpea and roast veggies salad – add some chicken if hungry
  • Snack: 1 fruit
  • Supper: Baked/grilled salmon with a mixed garden salad.


Day 5:

  • Breakfast: 2 egg omelet with spinach, mushroom and tomato
  • Snack: 1 fruit (preferably citrus)
  • Lunch: 1x Whole-wheat bread roll with beef pastrami, tomato and low fat cheddar cheese
  • Snack: Get some veggies in! Sugar snap peas, baby corn and celery are great ideas
  • Supper:  Chicken (no skin) and vegetable bake with chicken gravy (make gravy with chicken stock and corn flour). Add a few baby potatoes or have 30g dark chocolate for dessert


Day 2:

Breakfast: 1 portion low GI muesli with low fat yoghurt.

Snack: 1 portion lean biltong

Lunch: Tuna salad with 10ml lite mayo and 4 provitas

Snack: 1 fruit

Supper: 1 chicken breast stir-fry with lots of mixed veggies and a small portion wild rice.


Day 3:

Breakfast: 1 Boiled egg with toast and tomato slices

Snack: 1 medium banana

Lunch: ½ chicken breast mixed into a green salad with ¼ avo – add some balsamic for taste!

Snack: 4 Provitas with low fat cottage cheese

Supper: 3x Lean mincemeat balls with mixed vegetables and a small portion whole-wheat spaghetti

Weight Loss Menus: Day 1

Weight Loss Menus Day 1:

Breakfast: Fruit and low fat yoghurt

Snack: 1 fruit (preferably citrus).

Lunch: 1x Whole-wheat bread roll with ¼ avo and ½ chicken breast. Add a side salad to make your meal complete

Snack: 1 portion low fat yoghurt with a small portion of nuts.

Supper: Prepare lots of fresh green veggies and complement it with a piece of grilled/baked fish.


Emotional eating can be defined as eating that takes place as a result of emotions. It is often connected to binge eating. Females tend to have a higher prevalence of emotional eating and also become more depressed than men.

emotional eating

Good tasting foods can lead to the release of opiates and make you feel better and content. This is why some foods can be addictive. Some people are also genetically predisposed to having a higher appetite and body weight.

When a person is in a stressful situation, adrenaline and cortisol levels rise as a response. An increase in cortisol leads to an increase in appetite. Lingering high cortisol levels lead to a higher body fat percentage.

If you suspect emotional eating, look out for these cues to eat:

  1. Environmental cues: driving home after a busy ay at work
  2. Anger: Distraction and anger can cue eating
  3. Stress: Stressful situations can easily lead to overeating, especially on sweet foods
  4. Sadness and Joy: Both positive and negative emotions can lead to eating

When you are more aware of the cues to eating, you will handle emotional eating better. As soon as you get a craving or urge to eat, first identify the possible cue that could have an influence.

Emotional eating can be overcome by self-control and self-discipline. If you get the urge of eating:

  1. Identify the possible eating cue
  2. Drink water and ask yourself if you are really hungry
  3. Get your mind off of the stressful situation by doing relaxation exercises or by taking a hot bubble bath.
  4. Ask yourself how and when will be the best time to handle your problem.
  5. Avoid eating at all costs for at least 30 minutes.
  6. Have a balanced lunch/supper and brush your teeth or chew dental gum directly afterwards
  7. Keep a food diary to be able to identify when emotions got the better of you

Emotional eating can easily ruin personal and family lives so don’t allow it to sneak into your lifestyle. And if you are guilty of emotional eating, start challenging your emotions today! Never give up on yourself. When you do experience a relapse, just be better the next day!

Broccoli and Cheddar soup

Broccoli and Cheddar soup

Makes 6 portions| Hands-On Time: 15m| Cook Time 25min

Creamy Cheddar Broccoli Soup 003b


  • 250g Broccoli florets, coarsely chopped
  • 150g Finely chopped onion (0.5veg)
  • 150g potato, diced
  • ¼ cup all purpose flour
  • 750ml chicken or vegetable stock
  • 0.25ml fine nutmeg
  • 120g grated strong Cheddar
  • 5ml Worcestershire sauce
  • 340g fat free evaporated milk (1 tin)
  • Salt and pepper to taste
  • 2 spring onions thinly sliced


1. Spray a large saucepan with cook n spray and set over medium heat.

2. Once hot, add the onion and potato and cook until soft – 8minutes.

3. Add the flour and cook stirring, until lightly toasted – 2minutes

4. Add the stock and bring to a boil, reduce heat and simmer until thick, 14 minutes.

5. Combine the broccoli florets and 1/2cup water in a small saucepan. Steam until florets are bright green and crisp-tender – 5minutes.

6. Add content of small saucepan to the soup, add the nutmeg and stir to combine. Remove from heat.

7. Stir in the cheddar, Worcestershire and milk, season with salt and pepper.

8. Garnish with spring onions


1 Serving soup = 1 Dairy + 2 Veggies + 30g Protein (1 portion)



Can your GENES help you to fit into your JEANS?

The DNA Diet test can help one establish how sensitive you are to fat, carbohydrates and protein. It will give you insight on how those macronutrients are absorbed, how efficiently they get metabolized and how efficiently it is used when exercising… IN YOUR BODY!

fit into your jeans

We all have different genes, not one person is the same than another.


Let’s take carbohydrates as an example: Person A is not sensitive to carbs at all. So this means that Person A can eat 50% more carbs than person B because it gets metabolized more efficiently and is easily used for energy when exercising.

Person B is highly sensitive to carbs. When person B consumes the same amount of carbs than Person A, he gains weight very quickly and the waist circumference will grow.

Back to Person A: Person A is highly sensitive to the type and amount of fat in the diet. So when consuming average quantities of fat, Person A will gain weight and will have to exercise at a very intense level to be able to lose the fat weight again.

Person B is less sensitive to fat. Person B has to train only 50% of Person A’s intensity to be able to use the fat for energy as it is metabolized and utilized very easily.

The example is explained in very basic terms and is used to give one an idea of how genes work. It goes much deeper and gets more intriguing when you test your own genes.

The only way that you will know for sure to which macro-nutrients you are sensitive and how the macronutrients are absorbed, metabolized and utilized in your body, is to do the genetic test.

By doing the genetic test, weight-loss will become more easy as you will have more insight into what will cause weight gain and weight loss in your body.