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 January 27, 2025

Tacos

Total serving – 465
Serves – 2
Calories per serving – 230

Ingredients
4 Taco Shells
10g Chicken Cubed
1tblsp Fat Free Yogurt
1/2tsp Chrushed Chillies
1/2tsp Garlic and Salt to taste
Shredded Lettuce , Cubed Cucumber, Tomato and Gherkins.
Salt to taste

METHOD
1. Cook chicken in a non stick pan in yogurt , garlic , salt and crushed chillies.
2. Prepare taco shells as directed.
3. Spoon some chicken into the taco shell.
4. Add lettuce , cucumber , tomato & gherkins.
5. Add some Tobasco sauce or fresh green chillies and ENJOY !

 January 27, 2025

Oats

Total Calories – 216
Serves – 2
Calories per serving – 108

Ingredients
20g Rolled Oats
1/2 Cinnamon stick
1/2 cup Boiling Water
150ml Fat Free Milk

Method
1. Braise oats in a small non stick pot with the cinnamon stick for approximately 1 minute.
2. Add boiling water and mix.
3. Next add milk.
4. Bring to boil and serve immediately.
5. Sweeten with a sweetener if desired.

 January 27, 2025

Scromelette

Total Calories 480
Serves – 3
Calories per serving – 160

Ingredients
3 Large Eggs
1/2 Medium Onion
1/2 Green Pepper
10 Rosa Tomato Halves
1/2 cup Chopped Spinach
1 Green Chilli Slit
40g Medium Fat Cheese
5g Butter
1tblsp Chopped Coriander
Salt and Pepper to taste

Method
1. In a non stick frying pan , saute onions and green chillies in butter.
2. Add the green pepper , mushrooms and spinach and cook lightly.
3. Crack eggs in bowl.
4. Add a tablespoons of water and lightly scramble.
5. Add eggs to vegetables and mix.
6. When eggs are almost cooked, sprinkle rods tomatoes, cheese and coriander over.
7. Serve immediately

 January 20, 2025

3

Breaking the Cycle: Why “I Want to Lose Weight” is the Most Broken New Year’s Resolution
Each year, millions of people resolve to lose weight as January 1st rolls around. It’s no surprise—after holiday indulgences and the promise of a fresh start, the desire to shed a few kilos often tops the list of New Year’s resolutions. Yet, studies consistently show this is the most commonly abandoned goal. Why do so many people fail to follow through, and how can we break the cycle?
Why We Struggle
1.Unrealistic Expectations: Many resolutions to lose weight are based on overly ambitious goals. Promising to lose 10 kilograms in a month or overhaul one’s diet overnight often sets people up for disappointment. When quick results don’t materialize, motivation wanes.
2.All-or-Nothing Mindset: Resolutions are often approached with a rigid mindset: eat “clean,” exercise every day, and avoid all treats. The moment one rule is broken, people tend to give up entirely, thinking they’ve failed.
3.Lack of a Plan: While saying “I want to lose weight” sounds straightforward, it’s not a concrete plan. Without actionable steps, such as meal prepping or setting specific exercise goals, it’s easy to lose focus.
4.External Pressures: Social media and diet culture perpetuate unrealistic beauty standards, pushing people to aim for unattainable ideals. This pressure can lead to burnout and dissatisfaction, even if some progress is made.
Breaking the Cycle
If losing weight is part of your New Year’s goals, consider shifting your approach:
•Set SMART Goals: Instead of vague resolutions, focus on goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “I will walk for 30 minutes three times a week for the next month” is more manageable than simply saying, “I’ll exercise.”
•Focus on Habits, Not Outcomes: Weight loss is often a byproduct of healthier habits. Focus on small, sustainable changes, such as drinking more water, reducing portion sizes, or incorporating more vegetables into your meals.
•Celebrate Progress: Instead of fixating on the scale, acknowledge victories like increased energy levels, better sleep, or improved fitness.
•Seek Support: Whether it’s joining a fitness class, working with a professional (like Dr Kat), or simply having a friend to hold you accountable, support systems can make a big difference.
•Be Kind to Yourself: Slip-ups are part of the journey. Instead of quitting, view setbacks as opportunities to learn and grow.
* Find out your body type – learn what works best for YOU – The Dr Kat’s team can help you do this
A New Perspective
Rather than focusing solely on losing weight, consider reframing your resolution to prioritize overall health and well-being. When the goal shifts from appearance to feeling stronger, healthier, and happier, success becomes more achievable—and far more rewarding.
By making thoughtful, intentional changes, this could be the year we finally keep that New Year’s resolution.
Happy 2025 everyone
I’ll see you … lighter
Dr Kat 💚
 January 20, 2025

The Importance of Good Eating for Diabetics: A Guide to Managing Blood Sugar Naturally

The Importance of Good Eating for Diabetics: A Guide to Managing Blood Sugar Naturally
Managing diabetes is more than just monitoring blood sugar levels—it’s about making lasting lifestyle changes to maintain overall health and vitality. At the heart of this effort lies good eating habits, regular physical activity, and the right supplements to support stable blood sugar levels. Let’s delve into how these strategies can help combat insulin resistance and promote better diabetic health.
1. The Role of Healthy Eating in Managing Diabetes
For diabetics, the food you eat directly impacts your blood sugar levels. Choosing the right balance of nutrients can significantly improve insulin sensitivity and stabilize energy levels throughout the day.
Regular Eating Patterns
Skipping meals or eating irregularly can lead to blood sugar spikes or dangerous dips. A consistent eating schedule:
•Prevents overeating during the next meal.
•Helps maintain stable blood glucose levels.
•Improves insulin efficiency.
Aim for three balanced meals and healthy snacks, spaced 3–4 hours apart.
Healthy Food Choices
The quality of the food you eat is just as important as when you eat. Focus on:
•Whole Grains: Brown rice, quinoa, and oats have a lower glycemic index, helping control blood sugar spikes.
•Lean Proteins: Chicken, fish, eggs, and legumes keep you full longer and support muscle health.
•Healthy Fats: Nuts, seeds, and avocados help reduce inflammation and improve heart health.
•Non-Starchy Vegetables: Broccoli, spinach, zucchini, and cauliflower are rich in fiber and low in carbs, making them ideal for blood sugar management.
Avoid sugary, processed, and refined foods as they cause rapid spikes in blood sugar, contributing to insulin resistance.
2. Get Moving: The Power of Walking
Regular physical activity is a cornerstone of diabetes management. You don’t need to spend hours at the gym—a simple 30-minute walk each day can make a huge difference.
Why Walking is Effective
•Improves insulin sensitivity, allowing your cells to better use available insulin.
•Lowers blood sugar levels post-meal.
•Promotes weight loss, which reduces insulin resistance.
•Enhances cardiovascular health, reducing the risk of complications associated with diabetes.
For best results, aim for a brisk pace where you feel slightly out of breath but can still hold a conversation. You can also break the 30 minutes into smaller intervals, such as three 10-minute walks after meals.
3. Chromium Picolinate: The Perfect Supplement for Stabilizing Blood Sugar
When it comes to supplements for diabetes, chromium picolinate is a standout. Chromium is an essential trace mineral that plays a key role in carbohydrate and lipid metabolism. It helps insulin work more efficiently, making it particularly beneficial for those with insulin resistance.
How Chromium Picolinate Works
•Enhances the body’s ability to transport glucose into cells.
•Reduces blood sugar spikes after meals.
•May help reduce cravings for sugary foods.
Incorporating Chromium Picolinate into Your Routine
While chromium is found naturally in foods like whole grains, eggs, and broccoli, supplementation ensures you get an optimal dose for managing diabetes. Speak with your healthcare provider to determine the right dosage for your needs.
The Bottom Line
Living with diabetes requires commitment, but small, consistent changes can have a profound impact on your health. By prioritizing regular meals, making healthy food choices, engaging in daily physical activity like walking, and considering supplements like chromium picolinate, you can take charge of your blood sugar levels and improve your quality of life.
Remember, every step counts toward better health. Whether it’s a nutritious meal, a walk around the block, or a daily supplement, these habits build the foundation for a healthier, more balanced life.
Are you ready to take control of your diabetes? Start today with small, achievable changes and watch your health transform! For more tips and products to support your journey
 June 20, 2024

Breaking the Cycle: Why “I Want to Lose Weight” is the Most Broken New Year’s Resolution

Breaking the Cycle: Why “I Want to Lose Weight” is the Most Broken New Year’s Resolution
Each year, millions of people resolve to lose weight as January 1st rolls around. It’s no surprise—after holiday indulgences and the promise of a fresh start, the desire to shed a few kilos often tops the list of New Year’s resolutions. Yet, studies consistently show this is the most commonly abandoned goal. Why do so many people fail to follow through, and how can we break the cycle?
Why We Struggle
1.Unrealistic Expectations: Many resolutions to lose weight are based on overly ambitious goals. Promising to lose 10 kilograms in a month or overhaul one’s diet overnight often sets people up for disappointment. When quick results don’t materialize, motivation wanes.
2.All-or-Nothing Mindset: Resolutions are often approached with a rigid mindset: eat “clean,” exercise every day, and avoid all treats. The moment one rule is broken, people tend to give up entirely, thinking they’ve failed.
3.Lack of a Plan: While saying “I want to lose weight” sounds straightforward, it’s not a concrete plan. Without actionable steps, such as meal prepping or setting specific exercise goals, it’s easy to lose focus.
4.External Pressures: Social media and diet culture perpetuate unrealistic beauty standards, pushing people to aim for unattainable ideals. This pressure can lead to burnout and dissatisfaction, even if some progress is made.
Breaking the Cycle
If losing weight is part of your New Year’s goals, consider shifting your approach:
•Set SMART Goals: Instead of vague resolutions, focus on goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, “I will walk for 30 minutes three times a week for the next month” is more manageable than simply saying, “I’ll exercise.”
•Focus on Habits, Not Outcomes: Weight loss is often a byproduct of healthier habits. Focus on small, sustainable changes, such as drinking more water, reducing portion sizes, or incorporating more vegetables into your meals.
•Celebrate Progress: Instead of fixating on the scale, acknowledge victories like increased energy levels, better sleep, or improved fitness.
•Seek Support: Whether it’s joining a fitness class, working with a professional (like Dr Kat), or simply having a friend to hold you accountable, support systems can make a big difference.
•Be Kind to Yourself: Slip-ups are part of the journey. Instead of quitting, view setbacks as opportunities to learn and grow.
* Find out your body type – learn what works best for YOU – The Dr Kat’s team can help you do this
A New Perspective
Rather than focusing solely on losing weight, consider reframing your resolution to prioritize overall health and well-being. When the goal shifts from appearance to feeling stronger, healthier, and happier, success becomes more achievable—and far more rewarding.
By making thoughtful, intentional changes, this could be the year we finally keep that New Year’s resolution.
Happy 2025 everyone
I’ll see you … lighter
Dr Kat 💚
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