Managing Gout Before It Manages You

gout Oct 20, 2020

Gout is a complex form of arthritis, which can make it painful to walk or engage in everyday activities. The condition is generally associated with severe attacks of swelling, pain and tenderness, generally centralised around the base of the big toe. However, gout can occur in other joints of the body, like the knee and ankle joints.

Gout is a condition of affluence (having too much of something) and is triggered by the body breaking down purine into uric acid. Uric acid crystals form when excessive amounts of purine break down. Purine is found naturally in our body and our food.


So what food sources cause gout?

  1. Meat, poultry and fish. These food sources are high in purine, which can contribute to a build-up of uric acid crystals.
  2. Alcohol.
  3. Drinks sweetened with fructose (the sugar found in fruit). 


Are there other causes of gout? 

Yes, there are. The following factors can also trigger gout:

  1. Being overweight. Carrying extra weight causes the body to...
Continue Reading...

10 Tips for Mindful Eating

mindfuleating Oct 14, 2020

It’s no secret we live in a fast-paced world. Most of us feel short on time, rushing to and from work, whilst trying to balance a social life. All of this chaos can leave little time for eating. But what effect is this having on our health? Unfortunately, not a good one.

Fast eating is associated with:

  1. Being overweight.
  2. Hypertension.
  3. Fat abnormalities.
  4. Elevated blood glucose levels.


How fast is too fast?

Ideally, we want our meals to last for twenty minutes, and there are good reasons for this.

Firstly, when we eat, a digestive hormone (leptin) sends a signal to our brain telling us we’re full. However, this process is not instantaneous and requires time for the brain to receive the message. The hormone, leptin, is also thought to interact with the happy neurotransmitter, dopamine. The theory has it, that If we eat too quickly this happy hormonal process does not occur.

Secondly, when we eat, stretch receptors in the stomach send signals to our brain. So again,...

Continue Reading...

The Rise of Food Technology

foodtechnology Oct 13, 2020

We all know that technology is booming. And with this, comes new and exciting opportunities, especially with food development and nutritional advancement. Every year there are more food-focused apps and innovative technologies, designed to enhance and improve our health. Today, we’ll delve into funky food-focused technology and nutrition-related innovations that are guaranteed to blow your mind. 



Food tracking apps are becoming more and more popular. They serve as a FANTASTIC short-term educational tool, as they provide a great insight into your eating habits and routine. The apps allow you to track your energy intake (kilojoule or calorie), as well as how many carbohydrates, fats and proteins you’re consuming. By recording your food and fluid intake, you can determine places to improve nutrition and optimise health. This exercise allows people to identify energy-dense, nutrient-poor foods that they initially thought were healthy. A typical example...

Continue Reading...

Top 10 Tips For Your Next Grocery Shop

healthyshopping Oct 09, 2020

Let’s be real here. Selecting healthy food products can be damn right overwhelming. There are so many products, all with varying health claims – gluten-free, low-fat, wholegrain, lactose-free, high in fibre, added antioxidants… it’s no surprise that people feel a little bamboozled. 

But there’s no need to stress. Today, I’ll outline 10 dietitian-approved products to chuck (/lightly place) in your trolly. These food products are low in kilojoules (meaning they support weight loss) and are JAM PACKED full of vitamins and minerals (AKA the good stuff).


1. Strawberries

Strawberries are the perfect snack, as they’re low in kilojoules, low in carbohydrate, absolutely delicious and help with hunger suppression. Strawberries trigger the stretch receptors in the stomach, which send satiety signals to the brain. Additionally, 1 gram of strawberries equates to about 1 kilojoule. This means that a punnet of strawberries has approximately...

Continue Reading...

Vitamin K1 and Vitamin K2. What's the difference?

vitamink Sep 10, 2020

What is vitamin K?

Vitamin K refers to a group of fat-soluble vitamins, with the two primary forms being vitamin K1 and vitamin K2. Vitamin K is responsible for blood clotting. This may sound like a bad thing, but without vitamin K we would bleed out excessively, even from a small cut. Vitamin K also plays a role in bone and heart health.


In terms of bone health, vitamin K helps to activate the protein required for bone growth and development. This can be beneficial for young children or for those with osteoporosis. Studies have shown a decrease in fracture rates, specifically of hip fractures.


Vitamin K also has a positive effect on heart health, as it can prevent calcium from depositing plaque in the arteries. Reducing the build-up of plaque is associated with a lower risk of heart disease. 


Vitamin K1

Vitamin K1 is generally found in green leafy vegetables, like kale, spinach, broccoli and brussels sprouts. It makes up approximately...

Continue Reading...

4 Fab Tips to Manage Hemochromatosis

hemochromatosis Sep 09, 2020

What is hemochromatosis?

Hemochromatosis describes a condition where iron and ferritin levels are too high in the body. With hemochromatosis, too much iron gets absorbed from the food we eat, which elevates iron to dangerously high levels. Chronic elevation of iron can have severe consequences, which include:

  1. Diabetes.
    • When your iron stores are too high, your body becomes inflamed and stops responding to insulin as effectively.  
  2. Heart problems.
    • Excessive amounts of iron can affect the hearts' ability to circulate blood around the body.
  3. Liver disease
    • Elevated iron stores increase the risk of liver cirrhosis (scarring) and cancer.


What causes hemochromatosis?

Hemochromatosis is a hereditary condition associated with an HFE gene mutation. Put simply, the mutation causes excessive amounts of iron absorption. If you inherit two abnormal genes, you may develop hemochromatosis. However, if you only inherit one abnormal gene, you are unlikely to develop...

Continue Reading...

Polycystic Ovary Syndrome

pcos Sep 08, 2020

Polycystic Ovary Syndrome (PCOS) is a common condition, affecting around 20% of pre-menopausal women.

PCOS describes an imbalance of sex hormones, particularly of male sex hormones like testosterone. It leads to many cysts forming on the ovaries, that rarely produce fertilisable eggs. The exact cause of PCOS is unknown; however, family history, genetics, hormones, and lifestyle are thought to play a part.  

Although not curable, PCOS can be managed effectively. However, it does require support from a range of health professionals, including dietitians.


Common side effects

There are five significant impacts PCOS can have on your health. These include:

  1. Being at an increased risk of diabetes.
  2. Being infertile or struggling to fall pregnant.
  3. Weight gain.
  4. Having irregular menstrual cycles or having no period.
  5. Having excessive facial hair, body hair or acne.


Diabetes risk

PCOS is regarded as an insulin-resistant condition, affecting 80% of women. Insulin...

Continue Reading...

Are you at risk of a vitamin B12 deficiency?

vitaminb12 Sep 08, 2020

Do you:

  1. Avoid animal products?
  2. Follow a vegan/strict vegetarian diet?
  3. Have an iron deficiency?
  4. Have an inflammatory bowel condition (like coeliac disease or Crohn’s disease)?
  5. Have a gastric sleeve or bypass?
  6. Have another absorption issue?


If you answered ‘yes’ to any of these questions, you might be at risk of a vitamin B12 deficiency. Today we will explore the role of vitamin B12, as well as therapeutic pathways to correct an existing deficiency.


What is vitamin B12? And what does it do?

Vitamin B12 is an essential vitamin found in animal products, like eggs, milk and meat. It is involved in red blood cell production, energy production, the development of memory and nerve insulation.

Our vitamin B12 stores can last for three-six years, meaning they do not run out quickly. Although, following a period of five-ten years adverse symptoms may begin to show. Even though this is a slow process, we still need to be mindful about our...

Continue Reading...

The Truth about Artificial Sweeteners

artificialsweeteners Sep 08, 2020

There’s a lot of mixed messaging out there regarding artificial sweeteners, which makes it difficult to sort fact from fiction. Today, we will discuss the evidence behind artificial sweeteners and how they can be used safely. We will also look at more natural alternatives to sweetening food. 

The purpose of artificial sweeteners

Artificial sweeteners are generally used as a sugar alternative. Sugar is a significant component of many of the foods we eat and acts as a sweetener, preservative and bulking agent. Generally, it is found in highly processed foods like biscuits, cakes, muesli bars, yoghurts, soft drinks, and juices.

When eaten in excess, these foods can contribute to weight gain and elevated blood glucose levels. Replacing sugar with an artificial sweetener can help to reduce kilojoule intake and support better blood glucose control. This is important to note because sugar-free alternatives are a great tool for weight loss and better management of chronic...

Continue Reading...

The Pros and Cons of Alcohol

alcohol Sep 03, 2020

Alcohol is a big part of our culture and is a centrepiece of many social events. Whether it be at a Sunday BBQ, at a wedding or at a bachie sesh with the girls.

More often than not, alcohol is involved. But what impact is this having on our health? Is it major, or are we free to keep on sippin’? Today we’ll go through how alcohol is absorbed, the pros and cons and general recommendations.


Alcohol absorption

Alcohol is absorbed through the stomach and has a high kilojoule content per gram (27kJ/g). Drinking alcohol, including straight spirits, will contribute to your overall energy intake. To absorb alcohol, our bodies need a lot of the essential B vitamin, thiamine. Without enough thiamine, we can have unpleasant complications which are outlined below.

Once absorbed, alcohol is broken down into a product known as acetaldehyde. If alcohol is consumed in excess, acetaldehyde can inflame and scar the liver.


Cons of alcohol

Excessive alcohol consumption can...

Continue Reading...

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.