Many of us have experienced reaching for a chocolate bar after a stressful day, or craving comfort foods when feeling lonely or overwhelmed. This is called emotional eating, and while it’s a common human experience, it can become problematic if it happens often or replaces healthier coping strategies.

What is Emotional Eating?

Emotional eating is when we use food to manage how we feel rather than to satisfy physical hunger. It can be triggered by a wide range of emotions such as stress, boredom, sadness, anxiety, or even celebration. Unlike physical hunger, which builds gradually and can be satisfied with a variety of foods, emotional hunger often comes on suddenly, feels urgent, and is usually tied to specific cravings.

Why Does It Happen?

Food has strong emotional associations. From childhood, we often link eating with comfort, reward, or social connection. Biologically, certain foods (especially those high in sugar, fat, and salt) trigger the release of dopamine, the “feel-good” neurotransmitter. Over time, this can reinforce the habit of using food as an emotional crutch.

Common triggers include:

• Stress: Cortisol increases appetite and drives cravings.
• Boredom or loneliness: Eating can provide temporary distraction or comfort.
• Fatigue: When energy is low, sugary and carbohydrate-rich foods feel more appealing.
• Celebration and reward: Food often plays a central role in marking achievements or milestones.

The Cycle of Emotional Eating:

The challenge is that emotional eating doesn’t resolve the underlying feeling. Instead, it often leads to guilt, frustration, or shame, which can feed back into the same cycle of using food again for comfort. Over time, this pattern may affect both mental and physical health.

Strategies to Manage Emotional Eating:

Breaking free doesn’t mean ignoring emotions or cutting out comfort foods completely. It’s about developing awareness and balance. Here are some practical approaches:

1. Pause and identify: Before eating, ask yourself, “Am I physically hungry, or am I eating to soothe an emotion?”
2. Build an emotional toolkit: Replace food with other coping strategies such as going for a walk, journaling, talking to a friend, or practising mindfulness.
3. Plan balanced meals: Regular, nourishing meals help stabilise blood sugar and reduce emotional cravings.
4. Create new rituals: Celebrate achievements or comfort yourself with non-food rewards like a relaxing bath, music, or a hobby.
5. Seek support: Talking with a dietitian or therapist can provide personalised strategies and accountability.

​A Compassionate Approach:

Most importantly, approach emotional eating with kindness rather than judgment. Everyone experiences it, and occasional comfort eating is not harmful. The goal is not perfection, but building healthier, more sustainable ways to manage both food and emotions.

When people think of creatine, they often picture bodybuilders or athletes looking for an extra edge in the gym. While creatine is indeed one of the most effective supplements for improving exercise performance, research shows its benefits go far beyond sport. It can also support healthy ageing, brain function, bone health, and even women’s health across different life stages.

What Is Creatine?

Creatine is a natural substance made by the body from amino acids (the building blocks of protein). About 95% is stored in our muscles, where it helps recycle energy so we can perform short bursts of activity like sprinting or lifting weights. The rest is found in the brain and other tissues.
We get small amounts of creatine from foods like red meat and fish - around 1 gram per day - but this is usually not enough to fully “top up” our muscles. Taking creatine as a supplement can increase these stores by 20–40%, which boosts both muscle and brain energy.

Benefits of Creatine:

1. Exercise and Performance
Creatine helps muscles produce energy more quickly, which means:

• More strength and power
• Better recovery between bursts of activity
• Greater muscle gains when combined with strength training

This makes it a top choice for people involved in weight training, sprinting, rowing, and other sports that require short, intense efforts.

2. Muscle Health as We Age

As we get older, it’s normal to lose muscle mass and strength (a condition called sarcopenia). This can affect balance, independence, and overall health. Studies show creatine, especially when combined with resistance training, can help older adults maintain or even build muscle, making everyday activities easier.

3. Brain Function

Creatine isn’t just for muscles - it also fuels the brain. Research suggests creatine may:

• Improve memory and concentration, especially when we’re tired or under stress
• Reduce mental fatigue

4. Bone and Metabolism

Early research shows creatine might help bones stay strong by supporting muscle strength and bone-building activity. 

5. Women’s Health and CreatineCreatine offers unique benefits for women:

• Exercise: Women gain similar strength and performance benefits as men.
• Bone health: Since women are at higher risk of osteoporosis, creatine may play a role in protecting bone density.
• Hormones: Oestrogen affects how the body uses creatine. Some research suggests creatine may help reduce fatigue at certain points in the menstrual cycle.
• Menopause: Creatine may help postmenopausal women maintain muscle, strength and cognitive function, lowering the risk of frailty and falls.

Safety and Dosage:

• How much? The usual dose is 3–5 grams per day. A “loading phase” (20 g/day for a week) can work faster but isn’t necessary.
• Best type? Creatine monohydrate is the most effective and affordable form.
• Is it safe? Research shows long-term use of creatine is safe for healthy people. It does not damage the kidneys in healthy individuals. Those with kidney problems should only use creatine under medical supervision.

Conclusion:

​Creatine is one of the most researched and reliable supplements available. It boosts exercise performance, supports healthy ageing, fuels brain function, and may play a role in bone and women’s health. Far from being just for athletes, creatine is a safe, cost-effective option that can benefit people at many different stages of life.

If you’re looking to improve your health, lose weight, manage a chronic condition, or simply eat better, working with a qualified dietitian can make all the difference. But what exactly does a dietitian do — and how can they help you?
As a registered dietitian and functional nutritionist based in Illovo, Johannesburg, I’ve helped thousands of clients since 2006 take control of their health through personalised, science-backed nutrition strategies. Here's how I can help you, too.

What Is a Dietitian?A registered dietitian (RD) is a healthcare professional trained in the science of food and nutrition. Unlike unregulated “nutritionists,” registered dietitians are held to rigorous academic and ethical standards and are registered with the Health Professions Council of South Africa (HPCSA).
As a dietitian with advanced training in functional nutrition and nutrigenomics, I offer holistic, personalised care rooted in evidence — not trends.

What Can a Dietitian Like Me Help You With?1. Weight Loss and Metabolic SupportTired of restrictive diets and short-term fixes? I help clients achieve sustainable weight loss and improved energy through tailored nutrition plans that consider your lifestyle, metabolic health, hormones, and eating habits.
2. Chronic Disease ManagementThrough medical nutrition therapy, I work with clients managing:

• Diabetes, insulin resistance, and PCOS
• High cholesterol and heart disease
• Hypertension (high blood pressure)
• Kidney conditions
  
  
• Autoimmune diseases

Together, we use food as medicine to stabilise blood sugar, improve markers, and reduce reliance on medication where possible.
3. Digestive Health and IBSAs a certified EatFit FODMAP dietitian, I specialise in digestive disorders like Irritable Bowel Syndrome (IBS), Crohn’s disease, reflux, and food intolerances. I also offer guidance on elimination diets and gut-healing protocols based on your symptoms and medical history.
4. Nutrigenomics and Personalised DNA-Based NutritionThrough advanced training in nutrigenomics and certification as an Integrative and Functional Nutrition Practitioner, I analyse your DNA to create a highly individualised eating plan — addressing the root causes of inflammation, nutrient imbalances, and chronic health issues.
5. Sports NutritionWhether you’re training for a marathon or just want to improve your performance at the gym, I offer sports nutrition consultations to optimise your energy, endurance, and recovery — with or without supplements.
6. Eating Disorders and Emotional EatingIf you're struggling with disordered eating patterns, body image concerns, or emotional eating, I provide a safe, supportive space and practical tools to help you heal your relationship with food.
7. Food Allergies and Special DietsFrom coeliac disease to lactose intolerance, I help you navigate restricted diets while ensuring balanced nutrition and food enjoyment. I also provide guidance for low-iodine diets, low-FODMAP plans, and elimination diets.

When Should You See a Dietitian?You don’t have to be unwell to benefit from seeing a dietitian. Here are some signs you may need support:

• Constant fatigue, bloating, or discomfort
• Trouble losing or maintaining weight
• Recently diagnosed with a medical condition
• Confused by conflicting online nutrition advice
• Want to improve your overall wellbeing
• Interested in a DNA-based or functional approach to health

What to Expect in Your ConsultationDuring your initial appointment at my Illovo practice or via online consult, we’ll take a detailed look at:

• Your medical history and lab results
• Eating patterns and symptoms
• Lifestyle and stress factors
• Personal goals and preferences

From there, I’ll build a personalised nutrition and lifestyle plan — including practical advice, recipes, supplement guidance, and follow-up support.

The Bottom LineWorking with a dietitian is one of the most empowering steps you can take for your health. With over 18 years of experience and advanced training in functional nutrition and nutrigenomics, I’m here to help you cut through the confusion, understand your body, and feel your best — for good.

In the heart of Johannesburg lies Sandton, a bustling urban hub known not just for its skyscrapers and business centers, but also for its diverse and vibrant culinary scene. As a dietitian with a penchant for good food, I've embarked on a delicious journey to uncover Sandton's gastronomic gems that offer both taste and nutrition. Let's dive into some of the city's standout restaurants and their intriguing menu options:

1. Lexis:
   Lexis, a trendy spot in Sandton, combines elegance with a menu bursting with flavor. Known for its innovative dishes, a must-try is their kale and roasted butternut salad with a tangy vinaigrette. And for dessert aficionados, their berry compote with a touch of mint is a refreshing treat.
2. Tashas Le Parc:
   Tashas is synonymous with fresh and innovative dishes. Their 'Vitality Breakfast' with poached eggs, avo, hummus, and rye toast is a delightful way to start the day. For lunch, the butternut and feta wrap with a side of roasted beetroot is both hearty and wholesome.
3. Signature Restaurant:
   If you're looking for upscale dining without compromising on health, Signature is the place to be. Their grilled salmon with a side of steamed vegetables and lemon butter sauce is a testament to the fact that fine dining can be both delicious and nutritious.
4. Gemelli:
   This Italian-inspired restaurant offers more than just pizza and pasta. Their barley, roasted veg, and goat's cheese salad is a delightful fusion of Italian flavors and health-conscious ingredients. And for those occasional indulgences? Their tiramisu is a dream.
5. Marble:
   Celebrating the art of live-fire cooking, Marble offers dishes that are smoky, succulent, and satisfying. Their grilled chicken salad with greens, avo, and a light vinaigrette is a must-try. Pair it with their herbal infusion teas for a refreshing dining experience.
6. Rockets Bryanston:
   A modern eatery with a health-focused menu, Rockets is a haven for the health-conscious diner. Their vegan Buddha bowl, packed with greens, grains, and a punchy tahini dressing, is a testament to their commitment to flavor and nutrition.
7. Aurum Restaurant:
   Situated in the iconic Leonardo building, Aurum offers panoramic views of the city and a menu to match. Their roasted cauliflower steak with a side of quinoa and pomegranate salad is both visually stunning and palate-pleasing.
8. Bellagio:
   Overlooking the water, this restaurant offers a serene dining experience. Their seafood platter, brimming with fresh catches of the day, grilled to perfection, and served with an assortment of veggies, is a seafood lover's delight.

In conclusion, Sandton's culinary treasures offer a diverse range of options for those who seek both flavor and health. Each restaurant, with its unique offerings, proves that nutritious dining can be an exciting and delectable affair. So, the next time you're in Sandton, embark on a culinary journey that satiates both your taste buds and your health goals. Bon appétit!

The Link Between Diet and Health: A Deep Dive into Johannesburg, South Africa
Johannesburg, often referred to as South Africa's City of Gold, is not only the country's largest city but also a melting pot of cultures, traditions, and, notably, cuisines. As the city continues to grow and modernize, so too does its residents' dietary habits and, subsequently, their health outcomes. This article will explore the unique interplay between diet and health in Johannesburg and offer insights into how local foods and traditions can be harnessed for better health outcomes.

1. Traditional vs. Modern Diets:
   Historically, South African diets, especially in regions like Johannesburg, were largely based on staple foods such as maize, beans, and various meats. However, with urbanization and globalization, there's been a shift towards more processed foods, sugars, and unhealthy fats. While these foods offer convenience, they also come with health implications, such as an increased risk of obesity, diabetes, and heart diseases.
2. Local Superfoods:
   Johannesburg is home to numerous indigenous foods that are nutrition powerhouses. Foods like moringa, baobab, and amaranth are rich in essential nutrients and antioxidants. Embracing these local superfoods can be a step towards combating the rising tide of non-communicable diseases.
3. The Meat Paradox:
   South Africa, and particularly Johannesburg, is known for its love of meat – from boerewors to biltong. While meat is an excellent source of protein and essential nutrients, excessive consumption, especially of processed and red meats, is associated with health risks. Striking a balance and opting for lean meats can mitigate these risks.
4. Urban Farming:
   With limited green spaces in the city, urban farming is on the rise in Johannesburg. Rooftop gardens and community plots are becoming more common. These initiatives not only provide fresh, local produce but also foster community engagement and awareness about nutrition.
5. Health Disparities:
   It's essential to note that not all residents of Johannesburg have equal access to nutritious foods. Economic disparities can lead to food deserts in certain areas, where processed and fast foods are more accessible than fresh produce. Addressing these disparities is crucial for the overall health of the city.
6. Cultural Considerations:
   Johannesburg's diverse population means a confluence of different dietary habits and traditions. Respecting and understanding these traditions while promoting healthy habits is essential for effective dietary interventions.
7. Public Health Initiatives:
   ​The South African government and various NGOs are increasingly recognizing the link between diet and health. Initiatives such as nutrition education, community cooking classes, and health screenings are being implemented to promote healthier lifestyles in Johannesburg.

In conclusion, while Johannesburg faces challenges similar to many urban centers worldwide, its unique cultural and historical context offers opportunities for innovative solutions. By harnessing local foods, traditions, and community engagement, Johannesburg can pave the way for a healthier future for its residents.

The field of dietetics has evolved rapidly over the past few decades. As our understanding of nutrition and its impact on health has grown, so too have the methods and approaches to weight management and overall wellness. Let's explore some of the most significant trends in dietetics and weight loss.

1. Personalized Nutrition:
   One of the most exciting developments in dietetics is the move towards personalized nutrition. This approach tailors dietary recommendations to an individual's unique genetic makeup, gut microbiome, and lifestyle factors. It recognizes that what works for one person may not necessarily work for another.
2. Plant-Based Diets:
   With increasing awareness of the environmental and health benefits, many are turning to plant-based diets. These diets emphasize whole, minimally processed foods and prioritize plant sources of protein, such as legumes, tofu, and tempeh.
3. Intermittent Fasting:
   This approach involves cycling between periods of eating and fasting. While research is still ongoing, some studies suggest that intermittent fasting may support weight loss and improve metabolic health.
4. Mindful Eating:
   Instead of focusing solely on what we eat, mindful eating emphasizes how we eat. It encourages being fully present during meals and listening to internal hunger and satiety cues. This can help reduce overeating and promote a healthier relationship with food.
5. Functional Foods:
   These are foods that offer benefits beyond basic nutrition, potentially improving health or reducing the risk of certain diseases. Examples include foods fortified with probiotics, omega-3 fatty acids, or antioxidants.
6. Virtual Nutrition Counseling:
   The rise of telehealth has made it easier for individuals to access nutrition counseling from the comfort of their homes. This has been particularly useful during the COVID-19 pandemic and is likely to continue post-pandemic.
7. Gut Health and the Microbiome:
   Research into the gut microbiome has exploded in recent years. A balanced microbiome has been linked to numerous health benefits, including improved digestion, reduced inflammation, and even mental well-being. As a result, there's a growing interest in foods and supplements that support gut health, such as fermented foods and prebiotics.
8. Sustainable Eating:
   With increasing concerns about climate change, many are seeking diets that are not only healthy but also environmentally friendly. This includes consuming locally sourced foods, reducing food waste, and choosing organic or sustainably raised products.
9. Tech-Driven Diet Approaches:
   Wearable fitness trackers, nutrition apps, and virtual reality meal planning are becoming integral parts of the weight loss journey. These tools provide real-time feedback, making it easier for individuals to track their progress and stay motivated.
10. Rejection of "Diet Culture":
    ​There's a growing movement away from traditional diets that focus on strict rules and deprivation. Instead, many are embracing a more holistic approach to health and well-being, recognizing that mental, emotional, and physical health are interconnected.
    

In conclusion, the field of dietetics is more dynamic than ever, with a strong emphasis on individualized care, sustainability, and holistic well-being. As research continues to evolve, it's crucial for both practitioners and the general public to stay informed and open-minded, ensuring that dietary choices are both health-promoting and enjoyable.

Emotional eating can be tough to tackle, but it can be possible to create healthier habits.
Here are some tips to help you on your journey:

1. Know Your Triggers: Take some time to identify what emotions lead you to eat. It could be stress, boredom, sadness, or any other feeling. Recognizing these triggers is the first step towards managing emotional eating.
2. Stay Mindful: Keep a food diary to track your eating patterns and emotions. This will help you become more aware of emotional eating episodes and any patterns you might notice.
3. Find Other Outlets: Instead of turning to food when emotions hit, explore alternative coping mechanisms. Try activities like going for a walk, meditating, or talking to a friend or family member.
4. Savour Your Meals: Practice mindful eating by slowing down during meals, savoring each bite, and paying attention to your hunger and fullness cues. This will help you distinguish between emotional hunger and physical hunger.
5. Stock Up on Healthy Snacks: Have some nutritious snacks on hand for when you feel the urge to eat emotionally. Having healthy options readily available will help you avoid turning to less nutritious comfort foods.
6. Stick to Regular Eating Patterns: Aim for balanced meals and snacks throughout the day to stabilize your blood sugar levels and prevent extreme hunger, which can trigger emotional eating.
7. Take Time for Self-Care: Incorporate stress management techniques into your daily routine, such as yoga, deep breathing exercises, or spending time in nature. Reducing overall stress levels can help reduce emotional eating.
8. Watch Your Trigger Foods: If certain foods tend to trigger emotional eating for you, try to limit their presence in your surroundings or practice moderation when consuming them.
9. Talk to Someone: Reach out to friends, family, or a mental health professional to share your emotional struggles. Having a support system in place can make a big difference in overcoming emotional eating challenges.
10. Celebrate Non-Food Victories: Remember to celebrate your non-food achievements! Whether it's completing a workout routine, reaching a personal goal, or consistently practicing a healthy habit, give yourself credit for your progress.
11. Be Kind to Yourself: Embrace self-compassion during your weight loss journey. Understand that setbacks happen, and it's okay to make mistakes. What matters most is learning from those experiences and continuing to move forward.

You've got this! Take it one step at a time, and don't hesitate to reach out if you need extra support or guidance. Together, we can overcome emotional eating and create a healthier and happier relationship with food. Keep up the great work! 🌟💪

Hey there! Dealing with those pesky electricity outages in South Africa while trying to lose weight can be quite a challenge, but don't worry, we've got some cool tips to help you out! 🌟 So, let's dive in and make this weight loss journey a fun one, even with the lights flickering!

1. Keep it real with whole foods: When the power's out, it's time to go back to basics with whole, unprocessed foods. Load up on delicious fresh fruits, veggies, nuts, and whole grains that don't need much cooking.
2. Meal prep like a pro: When the lights are on, embrace your inner chef and do some meal prepping! Cook up those tasty and healthy dishes, divide them into handy portions, and freeze or refrigerate for those "dark" days.
3. Crunchy and fresh: No cooking? No problem! Opt for raw goodies like salads, or crunchy veggie sticks with your favorite dips – hummus, anyone?
4. Stay hydrated, stay cool: Hydration is key, even when the lights are off. Keep the H2O flowing and stash some refreshing herbal teas or infused water in a thermos for a fancy treat!
5. Get creative with cooking: If you've got a gas stove or a portable cooker, you're in luck! Get your creative cooking hat on and whip up some quick and easy dishes.
6. Mindful munching: When the lights are out, it's easy to get snack-happy. Be mindful of your nibbles and go for healthy options like nuts, seeds, or dried fruits (but watch the portion size to keep the calories in check).
7. Get moving!: Electricity or not, staying active is a must! Try some cool bodyweight exercises, chill yoga sessions, or take a refreshing walk outside.
8. Catch some Z's: Don't forget to get enough sleep! Sleep is essential for weight loss and overall well-being.
9. Safety First: Keep an eye on food safety during outages. When in doubt, toss it out! We don't want any foodborne adventures here.
10. Squad goals: If you've got buddies dealing with the same situation, stick together and support each other on this weight loss journey. Share tips, swap recipes, and cheer each other on!

Don't let those power outages dim your weight loss sparkle and reach out if you need any help to reach your goals 

Click here to see the article I was quoted in on the Clicks website about the importance of Vitamin D

Have we all become a bit obsessed with eating as "clean" as possible?
Have a look below at the article I was quoted in in the 15th May 2016edition of the Sunday Times to find out
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