Module 1- Nutrition

Lesson 1: Body basics

Do you know how your body works? Before you can know what food to put into your body to improve your health, you have to know more about your body basics. In this lesson we explore general healthy eating patterns and how they are related to health and disease. We also delve into the inner workings of the digestive system and learn more about how these important organs work together to digest, absorb and utilize food you eat to keep you alive. Throughout this lesson we use fun and interesting analogies to help you better understand these complex concepts.

Lesson 2: Carbohydrates

Feeling confused about carbs? The media and subsequent information overload has many people feeling this way, and understandably so. In this lesson we learn more about what macronutrients are and how they contribute to our energy intake, how carbohydrates are utilized in the body, what insulin is and why it is so important that we manage our blood sugar levels. You will learn how to easily identify healthier carbohydrate sources and get the low down on low carb diets, sugar and sweeteners. 

Lesson 3: Proteins

Be lean and mean, eat your protein! Do you think more is better? In this lesson we discover why protein is such an important nutrient and discuss how it is digested, what our protein requirements are for different age groups, as well as how to interpret these in terms of real food. You will learn more about various protein sources and we will weed fact from fiction when it comes to red and processed meat, soya and fish. We end this lesson by understanding the hype about high proteins diets. 

Lesson 4: Fats

The fatty truth. Fats still maintain some of their ‘bad rep’ from popular low fat diets of the 90’s. This leaves many of us feeling a bit unsure of where we stand with regards to this vital nutrient. In this lesson, we dip a little deeper to understand why including fat in your diet is important. We explore what the different types of fats are as well as the associated health risks and benefits of each and will also learn the truth about coconut oil, low fat products and eggs. We wrap up by learning how to make practical fat substitutions that will improve your general health and well-being. 

Lesson 5: Micronutrients

Mighty micronutrients- Small things pack a big punch! An adequate micronutrient status is vital for good health and so it is important that we learn what these valuable nutrients are, where we can find them and what common deficiencies occur when we don’t have enough of them. You will learn more about phytonutrients and the invaluable role they play in bettering our health. Practically, we will also be looking at cooking methods to retain the most micronutrients and how food processing changes the amount of micronutrients available to us in the food we eat. 

Lesson 6: Hydration

Happy hydrating! Do you know that the first signs of dehydration are fatigue, irritability and loss of concentration? Do you often feel like this at the end of a long and busy day and just think that this is your lot in life? In this lesson we unpack the 8 glasses of water a day recommendation and learn more about all forms of hydration, including the pros and cons of each. We will also be dispelling some popular hydration myths (like if caffeine is dangerous to your health), and at the end of this lesson you will be an absolute hydration hero! 

Lesson 7: Adopting healthy eating behaviours

At this point you should have a grasp on the basics of nutrition and may be wondering how we can start putting this into practice. How do you know if you are ready to ,make a major lifestyle change? The first step is to understand your motivators and demotivators when it comes to healthy eating. In this lesson we will delve into the psychology of changing your mindset and we will be discussing some great tools that you can use to move yourself in the right direction. We will also look at the pros and cons of food tracking apps and learn which tools are the best to help you make better choices and keep you on the healthiest path. 

Lesson 8: Body measurements & health

We wrap up module 1 with a lesson on body measurements and health. We will touch on body image and some concepts of mindful eating. We will move onto when and where body measurements are appropriate and will explore the evidence behind certain popular body composition methods and their validity. 

Module 2- Nutrition

Lesson 1: Putting the pieces together

Now that you have the basics of nutrition under your belt, the first lesson of Module 2 is aimed at helping you put all the pieces together, from theory into practice. Not only will you learn how to spot a bad nutrition advice but we will also discuss healthy eating habits, portion control and so much more. After this lesson, you will be able to start implementing these practices into your daily life.  

Lesson 2: Weight loss basics (part 1)

Is weight loss more than eat less and exercise more? In this lesson, we explore the theory and practical concepts of weight loss. This is a two part lesson that will be carried over lesson 3 as well. 

Lesson 3: Weight loss basics (part 2)

In part 2 of weight loss basics we discuss the factors that affect weight loss, practical methods to reduce energy density and also how you can go about ensuring success. 

Lesson 4: Popular weight loss diets

Do popular diets work, or are they a waste of time? The objectives for this lesson is to understand more about low fat diets, low carb diets and low calorie diets. We will discuss what they are, their history, the pros and cons as well as the misperceptions of each.  

Lesson 5: Fad diets debunked

Do you know how to spot a fad diet? In this lesson we will specifically be looking at 3 fad diets, including the acid-alkaline diet, the blood group diet and detox diets. We will understand what these diets entail, what the evidence is to back them and what the pros and cons of each are.  

Lesson 6: ‘Free-from’ diets

Free from diets exclude certain foods or nutrients due to an allergy or an intolerance. For some they are most definitely a necessity but for others they are just another restrictive eating pattern. This lesson is geared to help you understand what they are and if they are applicable to you! 

Lesson 7: Plant based diets

This lesson describes the ins and outs of a plant based diet. After watching this lesson you will be able to identify the various types of vegetarians and also understand some of the rationale behind why people choose to eat in this way. We will delve into the health benefits of being vegetarian but also take a look at some of the draw backs. 

Lesson 8: Nutrition FAQ

In the last lesson for Module 2, we will be discussing some nutrition frequently asked questions before we start looking at some complex nutrition principles in Module 3.  

Module 3- Nutrition

Lesson 1: Gut Health (part 1)

Part one of digestive disorders is focused on the upper GIT. You will learn what it entails and what disorders are more prevalent in this portion of the GIT. We will also take some time to look at the medical and nutritional management of each.  

Lesson 2: Gut Health (part 2)

To wrap up the GIT, part 2 is focused on the lower GIT, more specifically the large intestines (including common lower GI disturbances) as well as your microbiota. By the end of this lesson, you will have some practical knowledge of how to modify your diet to ensure the health of these vital organs. 

Lesson 3: Exercise (part 1)

Do you know the difference between an exerciser and an athlete? This is an important differentiation as nutritional requirements differ depending on activity levels. In this lesson we will discuss the 3 main energy systems and explore energy and macronutrient requirements as well as the effect that the timing of their intake will have on your performance.  

Lesson 4: Exercise (part 2)

We wrap up our exercise and nutrition masterclass by understanding a bit more about popular sports supplements and delve into the interesting world of activity and optimal hydration.  

Lesson 5: Alcohol (part 1)

Can a glass of wine benefit your health? In this lesson we will learn more about alcohol metabolism, why we drink, current recommendations and the dreaded hangover! 

Lesson 6: Alcohol (part 2)

We continue to learn more about how alcohol affects our health and look at various situations in which alcohol should be avoided. We end off this topic by discussing ways to practically reduce your alcohol intake to ensure you remain within the acceptable recommendations.  

Lesson 7: Mindful eating (part 1)

Our objectives for lesson 7 include understanding our eating behaviour in a bit more depth, including some of the reasons why when a person loses weight, it is so easily gained back. We will define mindfulness and we will do a brief guided mindfulness meditation together. We will then link this to mindful eating and end off the lesson by delving into some of the characteristics of mindful eating.  

Lesson 8: Mindful eating (part 2)

The second part of your mindful eating journey is aimed at helping you explore the mindful eating cycle. You will be introduced to the eating cycle assessment and we will unpack some of the science that supports mindful eating in various situations. We end this lesson (and this module) with something called the raisin meditation and once you have done it, I can assure you that you will never look at a raisin the same way ever again!  

Module 4- Nutrition

Lesson 1: Thyroid Health

Nutrition plays a key role in the management of thyroid disorders. Therefore, in this lesson we discuss the structure and function of the thyroid gland, as well as the evaluation and medical and nutritional treatment of thyroid disorders. 

Lesson 2: Anaemia

Anaemia is a hematological disorder that presents many challenges to the healthcare practitioner as well as to the patient. In today’s lesson we will focus on the major nutritional anaemias and look at the diagnosis, medical and nutritional management thereof. 

Lesson 3: Rheumatoid Disease

The objectives for lesson 3 are to gain a deeper understanding of the various rheumatoid diseases with specific focus on rheumatoid arthritis and osteoarthritis specifically highlighting the medical and nutritional management for both. 

Lesson 4: Bone Health

Nutrition plays a key role in the development, growth and maintenance of your bones and this is why in today’s lesson we cover this topic in more detail. 

Lesson 5: Diabetes Mellitus

Diabetes Mellitus is one of the most important public health challenges of the 21st century. This lesson deep dives into defining type 1 & type 2 diabetes as well as highlighting practical tips to apply to better control your blood sugar levels. 

Lesson 6: Cardiovascular Disease

Cardiovascular disease is responsible for up to one third of preventable deaths worldwide. Small changes to your diet and lifestyle can have a significant impact on your future health. Join us for this lesson to learn how to make these changes. 

Lesson 7: Stress

Everyone feels stressed from time to time, but many people in the modern world currently suffer from chronic stress. We all have it in different levels, and how we handle it can make all the difference. Stress can affect your health and nutritional status and thus it is important to pay attention to how you deal with minor and major stressors, so you know when to seek help. 

Lesson 8: Cancer

Did you know that there are over 100 types of different cancers? Nutrition plays an important role in the prevention of and symptomatic treatment of cancer and with this in mind, our objectives for this lesson is to discuss the risk factors, medical management and nutritional considerations with practical tips for cancer prevention.