Doris Sutherland-MSc in Clinical Nutrition & Endocrinology

16/10/2023

Sometimes all you want is a salad everyday for lunch 🥗

19/09/2023

Is your caloric intake too low?🤔

Calories are the unit of measurement for the amount of energy your body gets from the foods and beverages you consume. Your body requires calories to sustain your basal metabolic rate (basic bodily functions), thermic effect of foods (digestion) and physical activity.

Eating more calories than your body requires will naturally make you gain weight, eating fewer will help you to lose weight.

💥But what happens if you go too low?

- Reduced metabolism and nutrient deficiency
- Reduced immune system (regularly sick)
- Constantly too tired, weak, or cold
- Always feeling hungry/thinking about food
- Overeating/binge on the weekends
- Low blood sugar which can lead to changes in mood, confusion, anxiety, dizziness, and excessive sweating)
- Infertility or irregular menstruation
- Insomnia

Determining the number of calories that’s right for you will reduce your likelihood of developing health issues which can be resolved with eating more.

06/09/2023

📍WHY I MEAL PREP

Planning and preparing meals ahead of time has many advantages:

#1 SAVES TIME:
- A busy schedule is the main reason why people choose to eat out. Choosing one or two days out of your week to cook, weigh or portion out your food will allow you to have balanced healthy meals through out the week.

#2 ALLOWS YOU TO STICK TO YOUR MEAL PLAN:
- Preparing nutritious meals at home allows you to be consistent with your dietary recommendations.

#3 INCREASED INTAKE OF HEALTHIER MEALS
- Research shows that home cooked meals allows you to include more vegetables, fiber, whole grains and lean protein in your diet.

#4 SIGNIFICANTLY IMPROVES WEIGHT LOSS
- Most meals purchased are higher in calories, total fats, saturated fats, sodium and sugars. Cooking at home can allow you to control the ingredients you use to prepare meals

#5 COSTS LESS
- Having a meal plan allows you to know exactly what ingredients are needed to prepare for the week. Purchasing just what you need helps to prevent food waste.

#6 REDUCES STRESS
- Knowing you have food available for the week allows you to ease into your other activities without worrying about food.

Bottom line: Spending 1-2 hours/ week can save you time, money and effort while still achieving your nutrition goals.

04/09/2023

📍Cognitive distortions (CD) that can affect your relationship with food.

CD are negative thoughts that can increase mental health struggles such as anxiety, depression or eating disorders. They affect how we feel, behave and even eat.

Having these thoughts can allow us to be stuck in a cycle, which can affect us from achieving our goals.

THE PURPOSE OF THIS POST IS TO ENCOURAGE SELF-REFLECTION.

Throughout my practice I have realized that one of the main obstacles to leading a healthy lifestyle is due to a negative relationship with food and body image.

It is important to accept and love your body the way they it is now to be able to actively work towards your nutrition goals.

ALWAYS maintain a positive attitude throughout your fitness journey!

01/09/2023

Benefits of good nutrition go beyond weight loss.

Good nutrition 🔻
•Reduces the risk of diseases
•Helps manage underlying diseases
•Improves ability to recover from illness, injury or surgery
•Prevents deficiencies
•Safer pregnancy and childbirth
•Boosts adequate growth and development in children
•Stronger immune system
•Increases longevity

📍Follow on Facebook or instagram to receive a variety of nutrition-related information that can benefit you and your family!

10/01/2023

If you love cakes, muffins, puddings or any sweet treat then this is for you!

Protein muffins using Kodak pancakes mix

🧁

**Ingredients**
- 2 cups Kodak pancake mix (other option: oatmeal or whole wheat flour)
- 1 scoop orgain protein powder (or any other protein supplement)
- 2 bananas (mashed)
- 1 cup milk
- 1 egg
- 1 tbsp. Cinnamon
- 1 tbsp. Vanilla
- 2 tbsps. Unsweetened raspberry jam
- Sprinkled some granola untop

⏰Mix and bake at 250c for 18 minutes

MACROS PER MUFFIN
Cal - 90
Carbs - 18g
Fats - 2 g
Protein - 15g

Perfect for an afternoon snack!

13/12/2022

- A famous quote by French writer Antoine de Saint- Exupery. In short terms it means that without actionable steps a goal can be just a dream- like learning a new skill or having a fitness/health goal.

Creating a plan and making steps are the foundations of achieving goals. So many people wait until NYE to make a resolution- don’t be one of them.

Once you have a plan it’s time to take action! Even if you are only taking baby steps you should be able to analyze what is working and what’s not. This will help you clear your path towards that goal.💪

30/08/2022

For many of us one of the biggest challenges we face daily is finding balance with our food intake. With constant access to food everywhere it can become difficult to eat the foods we love without OVER-indulging.

One of the many reasons this happens is because we label foods "good" and "bad". If we constantly restrict "bad" foods, the more we will deprive and the greater will be our desire to eat that specific food.

>> You had an ice-cream? FINE. You didn't do anything wrong and you don't need to punish yourself. It is often the guilt that leads us to loosing track of our goals.

How often are you indulging is the key here. Is it daily, weekly, or only on holidays? Learning to indulge without OVER- indulging is a practice that requires you to focus on creating healthy habits that you enjoy. Choose your days wisely and always remember put yourself and your health first!

You don't need to strive for perfection, strive for balance that makes you feel good, and at the same time help you to achieve your goals.

31/05/2022

𝗙𝗶𝗿𝘀𝘁 𝗮𝗰𝘁𝘂𝗮𝗹 𝗺𝗲𝗮𝗹 𝗽𝗿𝗲𝗽! 🥘🥗

For the past months we had been constantly preparing meals day by day or just doing batch cooking and storing everything in the refrigerator while eating whatever we felt like (healthy options ofcourse).

However, with time we realized that too much food was prepared or too many ingredients would go to waste because there was no real planning of meals. On the other hand, there were days when nothing was ready to eat at home and we would need to purchase food [not so healthy or expensive healthy food]. 😞

This week we decided to start meal prepping our lunch meals by keeping the ingredients simple:

✅ 𝘉𝘢𝘬𝘦𝘥 𝘤𝘩𝘪𝘤𝘬𝘦𝘯 𝘣𝘳𝘦𝘢𝘴𝘵𝘴 𝘸𝘪𝘵𝘩 𝘵𝘰𝘮𝘢𝘵𝘰 𝘴𝘢𝘶𝘤𝘦
✅ 𝘉𝘳𝘰𝘸𝘯 𝘳𝘪𝘤𝘦 𝘢𝘯𝘥 𝘢 𝘧𝘦𝘸 𝘣𝘢𝘬𝘦𝘥 𝘴𝘸𝘦𝘦𝘵 𝘱𝘰𝘵𝘢𝘵𝘰𝘦𝘴
✅ 𝘒𝘢𝘭𝘦, 𝘤𝘢𝘳𝘳𝘰𝘵𝘴 𝘢𝘯𝘥 𝘻𝘶𝘤𝘤𝘩𝘪𝘯𝘪 𝘴𝘢𝘭𝘢𝘥

FYI: This was all that was brought for our lunch for 3-4 days, plus a few fruits for snacking and shakes.

While it may seem boring to eat the same thing for lunch everyday, we plan on making different meals every week to keep it interesting.

🤲 Hope this post inspires you to prep your meals ahead of time, even if it's a breakfast, snack, or lunch meal for just 2 days.

22/04/2022