Dear Judith Wellness clients,

The end of the year is racing ahead; time to breathe deeply and prioritize the important things. Looking after your health is of course ongoing, and a challenge to most of us.

In this newsletter, we are discussing hormone balance which affects body weight and energy, so take a look at the video clip for a better understanding of the topic..

I would also like to introduce you to new colleagues consulting in the Wellness Warehouse space : Kloof Street and Benmore Gardens. 

Our Team has expanded!
 Meet Stephanie Rouillard
     Registered Dietitian
BSc Dietetics (Cum Laude) Stell.
- Applying Functional Medicine in Clinical Practice (The Institute for Functional Medicine) Graduate
Stephanie is passionate about addressing the root cause of disease through the application of an individualised, patient-centred, science-based approach in order to bring restoration, hope and optimal wellness to individuals.

Currently, Stephanie is studying through The Institute for Functional Medicine (USA) where she has learnt to adopt a comprehensive approach that considers the complex interactions between a patient’s history, physiology and lifestyle factors that can lead to illness.
Stephanie Rouillard is practicing at Wellness Warehouse, Lifestyle on Kloof, Cape Town. 

Cell: 082 569 1077 | Email:
 Jenna Bowes
                                                         Registered Dietitian


BSc Sports Science, Stell. BSc Physiology Hons, Stell
BSc Nutrition and Dietetics Hons, UCT 
- Private Practice dietician

Jenna loves sharing current and scientifically sound information with those who want to learn more about nutrition and the impact it plays in one’s health. 

Jenna Bowes is practicing at Wellness Warehouse, Benmore Gardens, Gauteng. 

Cell: 084 517 2810 | Email:

Ladies, how are you feeling right now? 
If you have been on a roller coaster ride lately, it is possibly due to your hormones. In the light of recent woman’s month, we have taken some time to help out our menopausal women.
As we age, our hormone levels begin to fluctuate. Menopause is often framed simply as the loss of estrogen, however the road from pre- to post-menopause is not necessarily smooth. Women spend 1/3 of life in menopause so it is essential that we support this phase as much as possible!
Menopause-associated symptoms such as hot flashes, night sweats, mood changes, sleep problems often occur during changing levels of hormones, particularly estrogen. In order to get a hold of these symptoms, we need to apply strategies which help to modulate our hormone levels.
One of the biggest myths in women’s health is that once hormone levels begin to change, belly fat is immoveable – however, addressing modifiable factors in our diet and lifestyle can assist in the menopausal transition.
Keep a look-out on our social media platforms for upcoming events. For those of you who missed out on our ‘Menopause Matters’ talk, click on the image below for a snippet of some key points discussed. 


What's the story on soy?
Specific foods contain compounds that can act like ‘favorable or beneficial’ forms of estrogen in the body, as well as modulate the levels thereof. Soy is one of them, however most soy is genetically modified (GMO). Choose non-GMO, fermented forms of soy (e.g. miso, tempeh, tofu); or consider soy as an isoflavone in a good-quality supplement.
Hormones in foods?
Most fats in commercial animal products (meats, dairy etc.) contain synthetic hormones. Buy pasture-fed, organic, free-range meats when possible. If not possible, cut off visible fats on meat; consume low fat, organic, natural dairy products; and eat a predominantly plant-based diet. 
Ingredient of the month:
Black Cohosh is a herb with acts as a phytoestrogen, meaning it acts like a beneficial form of estrogen in the body. Black Cohosh extract is commonly used to address menopausal symptoms, particularly hot flashes, night sweats, and sleep disturbances1,2,3. Black Cohosh extract can be found in many supplements – it is recommended to take it for a duration for 2-3 months, according to the suggested dosage on the bottle or as prescribed by your healthcare professional.
*Please be cautious (consult your health care professional) if you have breast cancer, history of breast cancer, liver problems, or on HRT before considering use thereof.

Stephanie Rouillard, RD
Try this recipe to support healthy hormone levels

Tofu Stir-fry
 Serves 6
1 cup brown basmati rice
Approx. 500g Tofu (organic, non-GMO)
½ tablespoon garlic, chopped
Salt, to taste
Pepper, to taste
1 tablespoons sesame oil
Stir-fry pack of your choice (e.g. spinach, broccoli, cabbage, carrot, mange tout, mushrooms etc.)
Juice of ½ orange
2-3 T tamari (fermented, organic, non-GMO soy)
A small bunch of coriander
1t sesame seeds, toasted
  1. Cook the brown basmati rice
  2. Cut the Tofu into blocks, pan-fry the Tofu with the garlic, salt and pepper
  3. Remove the Tofu
  4. Add the sesame oil to the pan and, once hot, stir-fry the vegetables with fresh orange juice and tamari.
  5. Stir-fry until vegetables are done. Add the brown rice and Tofu to the pan. Fry for a few minutes.
  6. Place into a bowl and top with fresh coriander and toasted sesame seeds.
1. Black cohosh. University of Maryland Medical Center. 2017. Available at:
Fountaine, S. (2019). Szechuan tofu and veggies. [image] Available at: [Accessed 2 Oct. 2019].
3. Saenz, A. (2019). Tofu Stir-Fry with Garlic Sauce. [image] Available at: [Accessed 2 Oct. 2019].
4. Shams T, Setia MS, Hemmings R, McCusker J, Sewitch M, Ciam A. Efficacy of black cohosh-containing preparations on menopausal symptoms: a meta-analysis. Altern Ther Health Med. 2010;16(1):36-44.
5. Jiang K, Jin Y, Huang L, Feng S, Hou X, Du B, Zheng J, Li L. Black cohosh improves objective sleep in postmenopausal women with sleep disturbance. Climacteric. 2015;18(4):559-67. doi: 10.3109/13697137.2015.1042450.


Fit into your Genes

Embark on a journey of self-discovery as you learn how to optimize how you eat, exercise and extend your vitality through understanding your genes.

Genes to Plate has been written by world-renowned industry leaders in Nutrigenomics and is available here 

All my best,
Judith is a fun loving, outdoor enthusiast who is passionate about people and creating the balance of life through good health. She is a registered consulting dietitian with 25 years of experience in private practice, and is now a consultant at a medical practice in Claremont, as well as the Wellness Warehouse in Kloof St, specializing in gene based personalized nutrition, chronic diseases, sports nutrition, diabetes care, weight management, functional nutrition therapy, holistic well being and complementary medicine

Keep up to date with the latest tips and trends by connecting with me on Facebook, Twitter or my website.
Copyright © 2017 Judith Johnson Consulting Dietician, All rights reserved.
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Wellness Warehouse Kloof - 50 Kloof St,Gardens,Cape Town, Wc 8001,South Africa
Medical Suites - 20 Wilderness Road, Claremont, Cape Town, Wc 7708, South Africa.

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Judith Johnson Consulting Dietician · 500 Kloof St · Gardens · Cape Town, Wc 8001 · South Africa

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