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5 top reasons you cant lose weight


Why is it proving to difficult to lose weight? In this post I have written a list of the 5 top reasons why your diet isn’t working. These reasons are based on clients that I see in my practice as a dietitian. There are several issues that crop up time and time again that seem to be stumbling blocks for people attempting to lose weight.

Often if these issues are dealt with then the diet tends to move forward at a better pace. If the issues aren’t dealt with then people tend to go from one diet to the next what ends up happening is that you end up heavier than when you started. So I have compiled this list of reasons why your diet won’t work so that you can  identify areas for change.

These are my 5 top reasons you can’t lose weight

The energy that you are consuming is more than the energy you are using

People often have the misconception that if they eat clean healthy food that their weight will automatically drop off. This isn’t the case though. A successful diet is based on the premise that if you are using less energy or calories that what your body is expending then you will lose weight regardless of how healthy the food is. Therefore if you are eating more calories than you are burning off, your diet won’t work

Make sure your snack after gym isn’t too calorie dense

My clients often report that after gym they go and buy a smoothie or protein shake. The problem is that unless you exercise really hard and for a long time, you are probably drinking more calories than you just burned at gym. This a very common reason for a diet not working.

What you did in your twenties doesn’t necessarily work as you get older

A lot of people find that as they get older they just can’t lose weight. This is because as you get older your metabolism changes and the plan that you used to use just doesn’t work anymore. Even if a person has eaten exactly the same for many years they may all of a sudden start to gain weight. They then may need dietary modifications to account for these metabolic changes

There is no one diet fits all

Some people report great success with certain diets while others are not successful at all on the same plan. Diets should be individualised so that it is specifically tailored to your personal needs. This may be a stumbling block for any person trying to  lose weight. It is also often the reason why your diet won’t work

Your diet is extreme but not sustainable

An extreme diet can work short term if you have a few kilos or pounds to lose but they aren’t successful long term because they aren’t sustainable. Again you would be much better off having a plan tailor made to suit you rather than trying another crazy, extreme or even dangerous diet

These are some of the top main reasons that you may not be losing weight. If you would like to check out some more dieting tips and tricks then check out Top 10 diet tips and tricks for successful weight loss or The best way to lose weight without being extreme These articles have other great tips on how to make your diet more successful in the long term.

 

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

one pot Italian chicken and brown rice


This recipe for one-pot Italian chicken and brown rice is a really comforting home cooked meal. Everyone needs that one chicken recipe in their repertoire that they can fall back on when they are not sure what to cook for dinner. This chicken recipe is fabulous because it is quick and easy to put together and once it’s in the oven there is nothing left to do so you can get on with your other chores or work.

The one-pot recipe is also very versatile because it lends itself to many additions. So for example you could add vegetable, legumes and you can use kind of rice of your choosing. The recipe is also made with ingredients that are generally staples in any household pantry. The recipe is also family friendly and is one of those meals that the parents and kids are all happy to eat.

I hope that you enjoy eating this meal as much as we did. Leanne x

One-pot Italian chicken and brown rice recipe

Spice mix

2 Tbsp garlic and herb seasoning

½ Tbsp bottled, dried thyme

1 Tbsp bottled, dried oregano

1 tsp dried garlic flakes

2 tsp pink Himalayan salt (you are welcome to use regular salt)

½ tsp mustard powder

1 Tbsp olive oil

 

1 x whole chicken cut into portions

1 ½ cups brown basmati rice (you can use regular brown rice)

4 cups vegetable or chicken stock

Method

  1. Combine all the ingredients for the spice mix together to form a thick paste and rub it all over the chicken pieces
  2. Place the chicken in the fridge to allow it to marinade for a few hours
  3. Place the rice in the bottom of an oven proof dish that is large enough to accommodate the chicken and liquid in this recipe
  4. Slowly pour the stock over the layer of rice and the carefully place the chicken pieces on top
  5. Cover the dish with a lid or tinfoil and bake at 180C for 1 ½ hours or until the chicken has cooked through and the liquid has been absorbed
  6. Enjoy!
one-pot chicken dinner recipe

Comforting One-pot Italian chicken and brown rice

low carb low sugar pumpkin pie


Low carb low sugar pumpkin pie

This week’s low carb, sugar free pumpkin pie recipe is an absolute winner. Pumpkin pie is served in so many households and especially during all the festivities. It is a scrumptious dish for good reason and is loved by many.

The problem with pumpkin pie is that it is usually loaded with sugar and fat and really doesn’t rank highly on the healthy scale other than the pumpkin.

This version of pumpkin pie is just as delicious but has no refined sugar and is much lower in fat. But there is no need to worry because each mouthful is a pure delight to eat.

Pumpkin pie is one of my favourite things to eat (I think I say this a lot – I seem to have lots of favourite meals J). The delicious and sweet taste of the pumpkin and the starchy texture of a pie really appeal to me. I have been trying to overhaul this recipe for a while and his taken a few tries to get it perfect. But I believe this recipe has hit the bulls eye.

I hope that you enjoy this pumpkin pie as much as we did, Leanne x

 

Method

 

1kg pumpkin, cut into cubes

2 eggs

2 egg whites

½ cup lite coconut milk

½ cup almond flour

1 ½ Tbsp stevia erythritol blend

¼ tsp cinnamon

½ tsp baking powder

 

  1. Steam the pumpkin for 40 – 45 minutes or until it is soft enough to mash
  2. Allow the pumpkin to cool down a bit and then add the rest of the ingredients
  3. Mix the ingredients well so that there are no lumps of almond flour and pour into a baking dish that has been sprayed with olive oil spray
  4. Bake the pumpkin pie for 55 – 60 minutes or until it is set
  5. Enjoy!
pumpkin recipe

Out of this world low carb, low sugar pumpkin pie

Mediterranean style shakshouka


This quick and super easy Mediterranean style shakshouka recipe is a delicious and healthy way to start your day off. With the gorgeous, vibrant Mediterranean flavours and the good quality protein from the egg, you are sure to start your day off with a bang.

This shakshouka recipe is packed with the flavours of the Mediterranean diet which is being described as the healthiest diet in the world. With the cholesterol lowering properties of the olives, the nutrition

from the egg and the homemade tomato sauce which is packed with anti-oxidants and lycopenes, your body will be thanking you for the outstanding start to the say. I served my shakshouka on polenta and it tasted sensational. If you would like yours with polenta too you can go to http://sandtondiet.co.za/how-to-make-polenta/ for the recipe.

In addition to being really healthy this recipe is so quick and easy to prepare it is sure to become a household regular. I hope that you enjoy this recipe as much as we did, Leanne

Shakshouka Mediterranean

 

1 cup nepoletana sauce

3 – 4 olives sliced

2 Tbsp fat free feta

1 egg

Salt and pepper to taste

method

  1. Place the nepoletana sauce in the base of a small non-stick frying pan
  2. Add the olives and feta cheese and heat up until it is bubbling
  3. Add the egg and cook until it is cooked through (you will see the white of the egg from clear to white as it cooked
  4. When the egg is done use an egg lifter to remove the egg and put it into a bowl
  5. Either pour the rest of the sauce or use a spoon to add the sauce to the same bowl as the egg

Serves 1

NOTE:

I make these eggs one at a time but feel free to make more. This dish will also cook successfully in the oven if you want to serve a few people at once. Just begin with more sauce and add the ingredients proportionately

egg recipe

Mediterranean style shakshouka

double-dipped baked french toast


This double-dipped baked French toast recipe is absolutely delicious. With the wonderful flavours of cinnamon and vanilla it is sure to delight your palate first thing in the morning.

One of my favourite dishes to have for breakfast is French toast. The problem is that most French toast is so fatty and so calorie dense that you really shouldn’t be eating it on a regular basis.

Hence this recipe which is double-dipped, low in fat and healthy all at the same time. I therefore am able to eat French toast whenever I feel like it and it’s guilt free.

The other beauty of this recipe is that the whole lot is baked it the oven all at once. So this really saves a lot of time and it saves from standing over a pan and cooking each piece individually. Also if you are having people over for breakfast or brunch this is a great recipe because it can be made in bulk.

 

 

double-dipped French toast

3 whole large eggs

3 egg whites

½ tsp cinnamon (if you don’t like cinnamon then just leave it out)

1 tsp vanilla extract

2 tsp stevia granules (I use a stevia/ erythritol blend)

4 slices low GI bread (if you can’t get low GI bread then choose the healthiest variety of bread that you are able to find)

 

french toast recipe

Double-dipped baked french toast

 

  1. Combine the eggs, the eggs whites, cinnamon, vanilla and the stevia in a mixing bowl and beat well (I used an electric hand beater for this recipe to get the mixture nice and fluffy)
  2. Dip each slice of bread into the mixture making sure to cover the slice of bread properly in the mixture
  3. Place each soaked piece of bread onto a baking tray that has been lined with baking paper
  4. Place the tray into the oven and bake the French toast for 10 minutes at 180C
  5. After 10 minutes remove the tray from the oven and dip each slice into the egg mixture again (use an egg lifter for this so that you don’t burn your hands)
  6. Place each slice of French toast back onto the baking tray and put it back into the oven for a further 5 minutes
  7. Remove the French toast from the oven, sprinkle with some more cinnamon and stevia granules and enjoy!

super delicious chicken mince bolognaise


This chicken mince bolognaise recipe is the most fabulous alternative to beef mince. It is quick and easy to prepare and extremely delicious to eat. This bolognaise recipe is packed with vegetables and is therefore a great way to sneak your 5-a-day vegetable requirements in.

The other evening I had people over for dinner. As part of the meal I had made chicken burger patties from chicken mince (I will be posting the recipe in due course). This started a discussion around the table about what can be done with chicken mince….

This chicken mince bolognaise recipe arose from that conversation (and the fact that I opened my freezer to take out beef mince for supper, only to discover that I had none).

Just a note, my kids didn’t even notice the difference…. Just in case any of you are wondering how your fussy little eaters will take to this meal. If you have a slow cooker just pop the raw ingredients into the slow cooker and cook on low for 4 ½ hours.

I hope that you enjoy this as much as we did. This chicken mince bolognaise recipe has become a regular in our household, Leanne x

Chicken mince bolognaise

1 large celery stick, cut into chunks

1 large carrot, top cut off

1 medium onion, peeled and cut into large chunks

600g chicken mince

1 desert spoon HP sauce

1 desert spoon fruit chutney

1 desert spoon tomato paste

½ x 410g can tomato puree

2 tsp chicken spice

1 tsp pink Himalayan salt

1 ½ – 2  cups water

method

  1. Place the celery, carrot and onion in a hand blender and chop until fine
  2. Place the vegetables and the rest of the ingredients into a pot
  3. Bring the ingredients to the boil and then lower the temperature to a slow simmer for 40 minutes

 

How to make polenta


This recipe for how to make polenta is as simple as it gets. It’s quick and easy but the end result is a joy to eat.

 

What is polenta?

Polenta is the Italian cousin to cornmeal or grits. It is also made from corn and is porridge like when cooked. Depending on how much water you add when you cook the polenta results in the polenta being a different consistency. Therefore the more water you add the softer and more porridge like the polenta becomes and the less water that you add the harder and stiffer it gets

Polenta is a great alternative to other starches in the meal. It a great vehicle for saucy dishes such as bolognaise, eggs and ragu. It can also be used as a vehicle for non-saucy food such as roast chicken, fish or vegetable dishes. Polenta is great to eat for a change and I really encourage you to try it. This grain can be made to be soft and porridge-like and eaten as is or it can be made harder and moulded into shapes such as chips, rounds or balls to name a few.

I hope that you find this tutorial helpful and that it encourages you to try polenta out in the future

 

Method

1 cup polenta

4 ½ cups water

½ tsp salt

2 Tbsp parmesan cheese (optional)

 

  1. Place the water in a pot on the stove
  2. Add the polenta and the salt and bring the water to the boil
  3. Reduce the heat to a low simmer and cook the polenta for 10 minutes making sure to stir frequently so that the polenta doesn’t stick or burn

 

The easiest and most delicious chicken lo mein recipe


This is the easiest chicken lo mein recipe you will ever make. It is certainly a delight to eat. With the complementary and complex Asian flavours and the lovely crunch of the vegetables this meal is a real banker. Forget take-out! This homemade version is far healthier and just as tasty.

This chicken lo mein recipe is extremely quick and easy to make, which makes it the perfect mid-week meal.  I think this meal took 15 minutes to make from start to finish. So when you are in a rush to get dinner ready quickly this is a great go-to recipe.

 I have used mange tout peas, shelled green peas, carrots and sprouts for this chicken lo mein recipe but the sky is the limit with what you can add. So feel free to chop and change the recipe with any selection of vegetables that your family enjoys. It is also a great recipe if you have small amounts of vegetables in the fridge that you need to use up. Also, the wholewheat Chinese noodles give this dish a very authentic Chinese feel .

I hope that you enjoy this week’s meal as much as we did, Leanne x

Healthy and easy chicken low mein

 

300g pre-cooked chicken breasts, chopped into 1cm cubes

2 tsp sesame oil

340g wholewheat Chinese noodles (Woolworths)

15g mange tout peas

50g julienne carrots

50g mung bean sprouts

40g fresh shelled peas

Sauce

½ cup low sodium soy sauce

½ c chicken/ vegetable stock

1 tsp fresh garlic

1 tsp fresh ginger

1 tsp sesame oil

1 Tbsp hoisin sauce (optional)

1 tsp castor xylitol

Garnish

Spring onions

Fresh coriander

 

Method

  1. Fill a large pot on the stove with water, bring the water to the boil and add the noodles
  2. Cook the noodles for 8 minutes or until cooked to your liking (the instructions on the packet say 3 – 4 minutes but I find that too short)
  3. While the noodles are cooking, add 2 teaspoons of the sesame oil to a wok/ pan and heat up the chicken pieces
  4. Remove the chicken pieces from the wok and add all the vegetables to the same wok/ pan
  5. Stir fry the vegetables for a few minutes until soft but making sure that the vegetables still have a crunch
  6. Add the chicken and the pasta back into the wok/ pan with the vegetables and mix together well
  7. Remove from the wok/ pan and serve
chicken recipe

Quick and easy chicken lo mein

5 top reasons you can’t lose weight


5 top reasons you can’t lose weight

Why can’t you lose weight? In this post I have written a list of the 5 top reasons why you can’t lose weight and reasons why your diet isn’t working. These reasons are based on clients that I see in my practice as a dietitian. There are several issues that crop up time and time again that seem to be stumbling blocks for people attempting to lose weight.

Often if these issues are dealt with then the diet tends to move forward at a better pace. If the issues aren’t dealt with then people tend to go from one diet to the next to the next and what actually ends up happening by the end of it is that you end up heavier than when you started. So I have compiled this list of reasons why your diet won’t work so that you can see how applicable they are to you.

 

1. The energy that you are consuming is more than the energy you are using

People often have the misconception that if they eat clean healthy food that their weight will automatically drop off. This isn’t the case though. A successful diet is based on the premise that if you are using less energy or calories that what your body is expending then you will lose weight regardless of how healthy the food is. Therefore if you are eating more calories than you are burning off, your diet won’t work

2. Make sure your snack after gym isn’t too calorie dense

My clients often report that after gym they go and buy a smoothie or protein shake. The problem is that unless you exercise really hard and for a long time, you are probably drinking more calories than you just burned at gym. This a very common reason for a diet not working.

3. What you did in your twenties doesn’t necessarily work as you get older

A lot of people find that as they get older they just can’t lose weight. This is because as you get older your metabolism changes and the plan that you used to use just doesn’t work anymore. Even if a person has eaten exactly the same for many years they may all of a sudden start to gain weight and may need dietary modifications to account for the metabolic changes

4. There is no one diet fits all

Some people report great success with certain diets while others are not successful at all on the same plan. Diets should be individualised so that it is specifically tailored to your personal needs. This is a huge stumbling block for any person trying to  lose weight and is often the reason why your diet won’t work

5. Your diet is extreme but not sustainable

An extreme diet can work short term if you have a few kilos or pounds to lose but they aren’t successful long term because they aren’t sustainable. Again you would be much better off having a plan tailor made to suit you rather than trying another crazy, extreme or even dangerous diet

If you would like some more excellent tips and hints on how to improve your chances of success for weight loss then read Top 10 diet tips and tricks for successful weight loss or The best way to lose weight without being extreme

Chat soon, Leanne xoxo

Please feel free to add the link to this post to your articles but this article is an original publication and All rights are .reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior permission of the publishers. Copyright. Sandtondiet 2018.

overnight vanilla and coconut soaked oats


This vanilla and coconut overnight oats recipe is one of the easiest breakfast recipes that you will ever make. It really is as simple as combining all the ingredients and putting it in the fridge to do its thing.

I absolutely love oats personally but because our lives are so busy it is often just easier to grab breakfast and run. If that is the case with you too then this is just the recipe for you.

This overnight oats recipe is a wonderful combination of flavours. The coconut and vanilla pair beautifully and make for a really delicious start to the day.  The recipe is also really versatile so feel free to add and subtract as you wish. This recipe is delicious straight out of the fridge or warmed up so you can enjoy your breakfast just the way you like it.

I hope that you enjoy this recipe and would love to hear you feedback, Leanne x

 

oats recipe

Overnight vanilla soaked oats

     Overnight soaked vanilla and coconut oats

 

¾ c oats (any raw oats will do)

1 cup coconut and rice milk (or any healthy milk of your choice )

10 drops stevia liquid

¼ tsp cinnamon

½ tsp vanilla extract

5 drops caramel essence

 

  1. Combine all the ingredients and leave in the fridge overnight