Do you want to learn about healthy nutrition?

The Nutrition Basics program is an 8-week online program for health & weight loss where you will learn all about the healthy nutrition.

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Stop trying to find the perfect eating plan. It doesn’t exist!

Are you confused about what to do about your nutrition and eating? Have you tried it all but gotten nowhere? We have been bombarded with diets telling us they have the magic key to health and weight loss. Low carb, low fat, detox etc. But they haven’t worked, at least not long term, and now you feel that you are in an even worse position! These are ‘quick fix’ diets and are generally unhealthy and unbalanced diets, and cause more harm than good to the body and mind. This program will teach you about the important nutrition basics to help you make the healthy food choices so that you can eat in a way that works for your lifestyle while incorporating foods that you enjoy and work well with your body.

Do you want to lose weight for good?

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The 8 week Nutrition Basics program consists of:

  • Reading material (text, video, presentations) that you can read through and listen to in your own time. Each week's material is released on the Monday of the week. The material will take about 30-60 minutes to work through.

  • 8 group online sessions held weekly where we work through the content and you get to ask questions to individualise the journey. These sessions are presented virtually via Zoom (held on Thursdays at 18:00 SAST).

  • Group support via the weekly group session. Psychological research has found that a group approach helps with weight loss. It is easier to stick to a plan when you have support and can share tips on diet and exercise.

Do you want to learn how to make healthy habit changes?

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The Nutrition Basics program is for you if you:

Changing your habits to improve your health can be tough! Come and join me and learn how to change habits so that healthy eating becomes easy and can be part of your day to day living.

  • Want to learn what healthy eating is

  • Want to learn why we need to eat healthy

  • Want to learn how to eat healthy

  • Want to learn how to listen to your body

  • Want to learn how to eat to suit your likes/ personality/ life

Do you want to improve your health?

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The way you eat should work for your lifestyle and incorporate foods that you enjoy and work well with your body. What you eat should not make you feel miserable or deprived!

Learn how to bring treats into your eating plan without negatively affecting your health and goals.

Your body will get to its perfect weight when you learn to listen to it.

Learn to understand and recognize your body’s hunger and satiety signals.

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All for the price of R1600

When does the Nutrition Basics program begin?

The next 8-week online program will begin on the 4th of April 2022. Book your place now today!

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Course curriculum

  • 1

    Getting started

    • Welcome

    • Consent form

    • Tell me about yourself

    • Join live
  • 2

    Week 1 - Eating well for success

    • About this week

    • What is your default eating pattern?

    • Template - Current eating plan

    • Template - Food diary

    • Important physiology to consider

    • Adapt your default eating pattern to assist your physiology

    • Template - Recommended eating plan

    • What are my food choices?

    • Document - Food exchanges

    • Putting it all together

    • Video - Keeping a diary

    • Video - Weekends

    • Video - The importance of planning

    • Activity Summary

    • Join live: Thursday 7 April 2022 at 18:00

    • Replay Session 1
  • 3

    Week 2 - The natural body signals: hunger and satiety

    • About this week

    • The most important rule for eating

    • The many different types of hunger

    • Satiety: how do I stop overeating?

    • TedEd video explaining hunger and satiety

    • Mindfulness

    • Mindful eating exercise

    • Activity Summary

    • Template - Hunger and satiety log

    • Template - Goals checklist
  • 4

    Week 3 - Treating yourself

    • About this week

    • Why do we crave foods?

    • How to control your cravings

    • Nurtures

    • Treats versus cheats

    • How to incorporate treats into your lifestyle

    • TedEd video on sugar

    • Is alcohol also a treat?

    • Activity Summary

    • Join live: Thursday 21 April 2022 at 18:00

    • Replay Session 2
  • 5

    Week 4 - Remember to drink your water

    • About this week

    • Water is still the best hydration fluid

    • The lowdown on fizzy drinks, energy drinks, vitamin water, etc.

    • Coffee and tea

    • Tips to stay hydrated

    • Commonly asked quesitons

    • TedEd video on water

    • Activity Summary
  • 6

    Week 5 - Figuring out the food label

    • About this week

    • The important aspects to understand on labels

    • Assessing nutrition labels

    • Tips to make healthy choices while shopping

    • Store tour

    • Activity summary

    • Join live: Thursday 5 May 2022 at 18:00

    • Replay Session 3
  • 7

    Week 6 - Snacks

    • About this week

    • Is snacking good or bad?

    • Examples of good snacks

    • The difference between a snack and a treat

    • Tips for healthy snacking

    • Activity Summary

    • Goals checklist
  • 8

    Week 7 - Tips for eating out

    • About this week

    • Tips to keeping eating out healthy

    • Restaurant, take-out and party guidelines

    • Portions, portions, portions

    • Using the internet to help with eating out

    • Activity summary

    • Join live: Thursday 19 May 2022 at 18:00
  • 9

    Week 8 - Healthy cooking

    • About this week

    • The importance of meal prep

    • How to meal prep for the week ahead

    • Tips on healthy meal prep

    • Recipe Share

    • Activity summary

    • Downloads
  • 10

    Where to from here?

    • Thank you for taking part in the Nutrition Basics program

    • Please answer some questions :)

    • Where to from here?

    • Till next time...