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Eating for the Bump

Nutrition while growing a healthy baby is of utmost importance to both mom and child. You want to ensure that you’re at your strongest bill of health to grow and birth your baby and to recover efficiently postpartum. Remember that it’s normal for you to feel a little overwhelmed and unsure regarding whether you’re eating the right foods and the correct quantities. Nutritional needs do increase during pregnancy and is essential for the baby’s development; it ensures that you don’t have any deficiencies during and after. You’re not eating for two but you need to be focusing on quality nutrition. Many mums overcome horrid morning sickness around 11 weeks, after this time, I start to make healthier choices. Before that there is just no way. Feeling violently ill means I can’t smell taste or see certain food types. Although eating better and exercise alleviated my morning sickness symptoms temporarily. Remind yourself that pregnancy isn’t for ever, soon it will be over and the sacrifices will be worth it. Nothing lasts for ever and it too shall pass.


Ensure that you are well hydrated during your pregnancy

Water is essential to prevent dehydration. It helps to alleviate morning sickness, constipation, and urinary tract infections. During pregnancy, blood volume increases, and your body channels hydration to the baby, but if you don’t monitor your water intake, YOUR OWN body will become dehydrated in this process. Headaches, anxiety, and tiredness are signs that you could need more water. You’re also losing electrolytes rapidly while preggies, that is why I have added a homemade recipe in my Bump Glow plan to ensure that you always have an easy way to up your electrolyte levels when needed.

Bump up the nutrients

In terms of what should be on your plate during pregnancy, you need to be getting whole grains, fruits and veggies, lean proteins, and healthy fats. Your calorie intake should also increase as your baby grows during the three trimesters and it is also essential to be getting enough nutrients. There are recommendations for exact amounts of different essential vitamins and macronutrients required for pregnancy. However, many women have asked me what to eat during pregnancy and have been concerned about whether they are giving their baby everything he/she needs nutritionally. I wanted to offer women something to help relieve the guesswork while at the same time preventing anyone from feeling overwhelmed with all the details of the exact amounts of calories and nutrients. It was then that Bump Glow was born. The e-book contains all the information you need and an easy-to-follow eating plan. The plan works well for your partner too. No need to prepare different meals.

The recipes contain legumes, protein, whole grains, fish, dairy, and enough fruit, avocado, and green leafy veggies. I have also included eggs in the meal plan for the brain health and development of the growing baby. There are many other food sources added to the menu, each was specifically chosen to ensure that you are getting in enough folate, fibre, magnesium choline, potassium, calcium, essential fats, iron, and other nutrients as well as enough protein which helps increase blood supply to the baby for his or her tissues and organs.

Here are a few diet tips to keep in mind:

Avoid eating too much fish that is high in mercury. Everything in moderation. 

Drink Hulk Juice. Be careful of store-bought drinks during pregnancy. I prefer homemade at this time as it is important to wash all fruit and veg properly and opt for organic produce if you can. Always eat and order at reputable sources. It’s really just a sensitive time, prevention is better than cure.

If you find that you’re experiencing swelling (of the face, knees, feet, etc) then it could be a result of water retention and a diet high in refined sugar. Cut back on those sweeties, chocolates, after meal desserts and pastries. You are not starving yourself if you are ignoring your cravings. I recommend Bump Glow because the eating plan controls your sugar and salt intake and provides enough calories and nutrients for you and your growing baby.  Unusual cravings are normally a sign that your body is lacking certain vitamins and minerals. This can be solved by eating a balanced and varied eating plan.

Stock up on pregnancy supplements

Prenatal vitamins are vital, as well as calcium (to build your baby’s bones and regulate your body’s use of fluids), iron (to ensure that enough oxygen is supplied to both you and your baby), and folic acid (which reduces the risk of neural tube defects). You can also take collagen during pregnancy and thereafter to assist with any postpartum hairloss, making your hair re growth faster. Collagen also assists with skin elasticity keeping the skin fortified for stretching and contraction. Inside the Bump Glow e-book, you will also find a full list of recommended supps!

Remember this is not the time to be worried about weight gain and restricting kilojoules. If your baby doesn’t get the correct nutrients it can affect growth and development. However, honing in on your nutrition doesn’t mean that you need to stop eating your favourite foods. During all my pregnancies I ate certain foods I wouldn’t normally eat but I still had healthy food (according to the Bump Glow in order to ensure that my baby received adequate nutrients). The Bump Glow also has healthy pizza and sweet treat recipes to keep those cravings under control. Below I’ve shared some of my go too snacks when I felt I was getting out of control with indulging in my cravings, my body was saying; excuse me! SOS!

Rush’s Sexy Bump Snack List:

Fruits, especially berries, citrus and dates
Nuts, salted
Chilli biltong
Dried fruit
Chocolate covered oat bars
Plain full cream Yoghurt and honey with fruit
Cracker bread with peanut butter
Flavoured sparkling water (sugar free)
Dark chocolate
Pringles (very rarely)

Goodluck with your pregnancy and I salute you for trying to make healthy choices for your baby and yourself!

If you’re looking to keep strong and fit and prepare yourself for birth Id highly recommend Pump The Bump on my fitness app, RushTushFit App. If you find the workouts are too long, cut them in half, half a session is better than no session, it will still put you in good stead for the future.

Enjoy every moment and share your baby pump pics with me on Instagram: @rushtush @rushtushlife


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Nutrition during Ramadan

Ramadan is a special month for Muslims across the world. Health is one of the biggest blessings anyone can have. Make the most out of this special time by making correct food choices that fuel and nourish your body. These tips will go a long way in helping you ensure that your body has the required nutrients it needs for your daily tasks.


When creating your weekly and monthly shopping lists, try to concentrate on whole foods with less ingredients and good quality, nutritious food sources. Try to avoid simple sugars, white breads, high carb veggies like white potatoes, cereals with high sugar content.


Creating a weekly meal plan is a great idea to ensure that you remain on track. You could want to turn to hearty and delicious dishes after fasting all day, so try some options that you could make for the whole family from Glow Cleanses include the scrambled egg dishes, the egg cups, Muscle pancakes, chicken burgers, salads from the Glow Cleanses and sweet potato fries, roti and curry. You could also mini versions of the pizza recipes if you have the Momma Glow. Or make an egg dish or a smoothie from my Ramadan Glow. The recipe can feed the whole family if you tweak the quantities of the ingredients listed.

You can also eat foods that are more nutrient dense during eating times as you are not consuming anything throughout the day. Try this free recipe from the Ramadan Glow diet and make a big batch of oats for the whole family in the morning: this is my go to in the morning and it’s all that I eat for Sehri as it’s the only thing that sees me through. Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely appreciate the Ramadan Diet.

For help with your meal plans, try the Ramadan Diet. It also contains a built-in shopping list for extra convenience.


Getting an adequate supply of protein is essential to maintain muscle and keep you satiated for the day ahead. Some great options include lean mince, lean cold meats chicken breasts, eggs, cottage cheese, fish, plain yogurt, chickpeas, lentils, beans.

How do you know if you should start taking protein powder? I’ve broken down your FAQ here.


During this time, you want to avoid the simple carbs! Try to add carbs that will help fuel your body and give you energy. Low GI options also create a slow release of carbohydrates in the body making them a great option for the day ahead. They also maintain your blood sugar levels so they don’t spike- which tends to happen with simple carbs. Try to eat more whole wheat food options, sweet potatoes, and oats.


Foods that don’t benefit the body should be avoided if you are focussing on your health during this time. Why not try to make healthier versions of your favourite meals? There is no point in consuming empty calories as it won’t help fuel you for the day’s task. So try to avoid simple carbs, empty calories, high sugar foods and foods that are too high in fat. Instead, opt for fats like olive oil, coconut oil and avocado.


Water is essential for the body so sip slowly on 1 litre before sunrise and 1 litre after sunset. Follow the recommendations in the Ramadan Glow to ensure that your body is kept hydrated.


Use the Metabolic Oral Spray at breakfast time and have your meal as per normal.

Take your Gluc Support after your breakfast meal and your second pill with your meal, when you break your fast. See full pharma range here.


Dig into bowls of nutritious, warm and hearty soup especially on cold nights. The soups will help you pack in more veggies into your diet during this month. My favourite soups are the Hulk Soup – filled with gorgeous greens- and the sweet potato soup in the Winter Glow. You can have your soup with brown bread with an egg for some extra protein.

I hope these tips help you feel good and energised during the time you are fasting. The Ramadan Diet eating plan builds on the information given here for those needing more help. There are tips for building your own meals to ensure that your body has enough calories and nutrients. There’s also advice for those experiencing symptoms of constipation. As well as how to get enough water, and beneficial information on how to not overeat at eating times.


The plan contains healthy cost-effective meals including smoothie recipes, protein pancake recipes and egg meal options. No food group is excluded and the eBook is all about showing you the right foods to consume during Ramadan. The eBook even lists what to throw out the fridge and pantry and what to eat instead. I hope you enjoy creating the delicious meals featured in the eating plan as well as the freedom that comes with preparing your own RushTush approved dinners using the guidelines inside the eBook. This is what makes the eating plan so easy to follow and is sustainable for the entire month as well as for years to come. You can also use this eating plan for the entire family for healthy weight loss during this amazing month. And if you are looking to maintain your lean muscles that have come with training (using the RushTush app I hope) then this plan is also for you.

Ramadan Glow is created with love by RushTush and MyDieticianZA. It costs R450 and can be used along with the RushTush pharma range, so don’t forget to stock up on your protein powder!

If you are training during Ramadan, be sure to check this link for my tips:

May you be richly rewarded for your sacrifices.

Ramadan Mubarak to you and your family.

Love RushTush


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Make The Switch: Tips On How To Become Plant Based

Plant based diets have increased in popularity and there’s no doubt that eating more veggies improves our health. Becoming vegan or vegetarian can come with concerns including calorie, protein and calcium intake. It’s important that you don’t deprive yourself of nutrients when making the change.  

Firstly, take your time and prepare yourself. Try to go vegetarian – where you can consume dairy and eggs, before going vegan. My Glow Guides have both options for you. You could also try ‘Meatless Mondays’, be plant based until supper or vegan challenges where you go meat free for a month – the choice is yours.

Before transitioning, stock up on vegan and vegetarian recipes, that way you will have a variety of meals to start with to keep things interesting. Good options are chickpea burgers, salads, falafel, curries, soups, fresh juice (like the Hulk Juice) and smoothies – all available in my Vegan and Vegetarian eBooks.

Newbies to plant based diets must ensure they get enough Vitamin B, through supplementation and eating seeds and nuts (sunflower seeds, almonds etc.) dark and leafy vegetables (broccoli, spinach etc.) and fruits (citrus fruits, avocados, bananas). Vegetarians can include eggs/product from animals excluding meat. Get protein from vegan protein powder, spirulina, quinoa, oat milk, oats, brown rice, basmati rice, chia seeds, nut butters, broccoli, spinach, asparagus, potatoes, sweet potatoes and Brussels sprouts. Lentils are also an amazing option (contains 18g of protein per cup). Beans and chickpeas contain about 15g per cup (cooked). Green peas – contains about nine grams of protein per cup – which is actually a bit more protein than a cup of milk.

The challenge with vegan options is that they’re NOT complete protein sources whereas meat sources are.

You can, however, make your plant sources complete by combining two or more of the above options in one dish.

Remember that calcium is not just in milk! As a vegan you can get calcium from broccoli, edamame, white beans, tofu, figs, kale, and oranges. Sardines and salmon are good options if you’re a vegetarian eating seafood. 

Lastly, ensure that your body is getting the nutrients and protein it needs by filling your plate with foods from each colour of the rainbow.

See my Hot Chic Cauli Curry Recipe from the Vegan Glow:



10ml cooking oil
65ml chopped onion
5ml ginger and garlic paste
5ml mustard seeds
10ml cumin powder
2ml nutmeg
200ml-grated tomatoes
1-2 green/red chilli chopped fine 500ml baby spinach
400g cooked/canned chickpeas 7ml salt
40ml chopped coriander


1. Heat oil in medium size pot and add the onion and allow to brown slightly before adding the ginger/garlic paste and mustard seeds- stir and reduce heat.
2. While stirring add the powder spices and about 200ml grated tomatoes and allow to simmer for about 10 minutes.
3. Add the chopped chilli, chopped spinach and chickpeas, season with salt and cover the pot and allow it to simmer on low heat for about 15-20 minutes.
4. Remove from heat garnish with the chopped coriander and serve with cauliflower rice.

For more help on your journey, shop the Vegan Glow and Veggie Glow. They contain everything you need to make the switch.

I hope your new plant-based diet is fruitful – pun intended LOL


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Carrot Cake Oats

Spice up your regular morning oats with this recipe for Carrot Cake Oats. One of our followers Rizwaana (Instagram: @rsrloves) created this delicious recipe. It is a great way to disguise veggies into your breakfast, especially for those who are a little picky with vegetables.

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 Medium grated carrot
2-3 Tbsp Jungle Oats
1/4-1/2 tsp fine cinnamon powder
150ml coconut milk (feel free to sub any milk you like)
150ml water
1 tsp ghee (or coconut oil)
Granola for texture

1. Add your ghee to a pot along with the carrots and cinnamon. Allow this to soften. Add your oats and cook for a minute or so 
2. Then add your water and milk
3. Reduce to medium heat and allow to slow cook until creamy.
4. It is sweet however if you want you can add a bit of extra honey or sweetener.
5. I garnished with granola and yogurt, but I found the yogurt to overpowering so you can decide for yourself.

If you would like to up your protein content you can add egg white. I usually add this at the end and stir it in.


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Coconut and Avo Smoothie

Avocado is highly rich in nutrients and for this reason, it’s often regarded as a superfood. It is rich in vitamins and contains high levels of necessary healthy fats. Try this recipe for an easy way towards a nutrient boost!

125-250 ml Coconut Water
1/2 Avo, Cut Into Pieces
1 Small Banana
1 tsp Lime Juice
1 tsp Coconut Oil
1 tsp Raw Honey
A fresh mint sprig

Blend all ingredients and enjoy!

*If you’re looking for an added boost of protein, you can also add in a scoop of RushTush Whey Protein.

Lots of love always,

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Anti-Bloat Turmeric Juice

Our Anti-Bloat Turmeric Juice taken out of our Winter Glow detox guide might be the anti-inflammatory girl you’ve been looking for. Inflammation can be triggered and worsened by consuming sugary or processed food. Sugary and processed food contribute significantly towards cell damage and should therefore be consumed in moderation. Ideally, we should all be implementing a nutrient-rich diet with lots of fresh fruits, vegetables, fish, whole grains, and good fats. For those days where we are lacking, Anti-Bloat Turmeric Juice can act as a tonic – in other words, pick-me-up, to help restore the body’s much-needed antioxidants and nutrients.

Anti-inflammatory turmeric acts as a stimulant, also offering anti-fungal and antiviral properties, warding off colds.

150ml carrot juice (buy from grocery or juice stores or juice your own)
Juice of 1 orange
Juice of 1 lime
50g fennel
1/2 tsp ground turmeric

Best enjoyed straight away, but also fine for on the go later.

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Deconstructed Apple – Momma Glow

My Momma Glow Guide for breastfeeding moms is a meal plan consisting of three main meals and three snacks. 

Snacking doesn’t have to be complicated during this time. The simplicity of an apple and peanut butter goes a long way. Apples are a great source of fibre and peanut butter is high in protein. Combined, they keep you feeling fuller for longer. Almond butter or cashew butter are excellent alternatives if peanut butter isn’t your thing.

1. Slice an apple into medium-thick slices. 

2. Spread your favourite nut butter onto each slice. 

3. Sprinkle granola/crushed nuts/trail mix/seeds over the nut butter.

You can have as many as you like!

Purchase my Momma Glow here.

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Princess Pea Smoothie – Veggie Glow

When you’re vegan or vegetarian, getting enough protein isn’t difficult if you know what you’re doing. My Veggie Glow Guide is a step-by-step guide on how to achieve a balanced vegetarian lifestyle. This protein-packed smoothie is just one of the recipes you can expect to enjoy when following this eating plan.


1 Cup (250ml) of unsweetened Almond Milk
1 OR 2 Tablespoons of Pea Protein Powder
2 Tablespoons of Oat Bran.
Dash of cinnamon powder
1 Small Banana
2 teaspoons of peanut butter

Blend ingredients in a juicer OR a high watt blender to retain all the fibre for a slower release of nutrients

For more recipes like this purchase any of my Glow Guides.

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Protein Power Rice – Bump Glow

My Bump Glow was developed to give you all the nutrients you need during your pregnancy.This protein rice bowl is perfect as is, but feel free to add any other protein of choice, be it chicken, tuna or shrimp! Seafood was my go-to when preggies! 

1 cup of brown rice (cooked)
Baby marrow
Spring onion
Cashew nuts (handful)
1 tsp of curry powder
1 egg


1. Prepare rice according to instructions
2. Heat butter in pan
3. Add vegetables, cashew nuts and raisins together and fry for 3 minutes
4. Add egg and rice
5. Season with curry powder, salt and pepper

For more recipes like this purchase any of my Glow Guides.

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Winter Glow – Butter Bean and Butternut Curry

This hearty curry will see you through the coldest of winter days. Bursting with flavour and packed with nutrients, I like to make extra – it tastes even better for lunch the next day! This recipe uses butternut and butter beans but feel free to substitute as you wish. Tofu, egg plant, and chickpeas are all great options.


1 tsp coconut oil
1/2 white onion
1 clove garlic, grated
1/2 lemongrass stalk, bashed with a rolling pin
120ml water
400ml coconut milk
200g butternut, cut into 2cm cubes
250g butterbeans
20g coriander leaves
1 tsp cumin seeds
1 tsp fennel seeds
1 tsp ground coriander
1 tsp turmeric
1/2 tsp paprika
5cm piece root ginger
2 Tbsp brown rice vinegar
2 Tbsp sesame oil
1/4 tsp Himalayan pink salt
Finely grated zest and juice of 1 lime

1. Put all the curry paste ingredients into a food processor or blender and whizz until you get a chunky paste. Set aside. – Melt the coconut oil in a pan and sauté the onion and garlic for 1 minute. Tip in the curry paste along with the whole lemongrass stalk.
2. Leave the sauce to bubble for a further 2 minutes, then add another 4 tablespoons of the water. – After another 2 minutes, add the coconut milk and butternut and continue to cook on medium heat for 5 minutes. – Finally, stir in the butterbeans and half the coriander leaves, and leave to simmer for a further 7 minutes. – Test to see if the butternut is cooked, if not, simmer for another few minutes until totally tender. – Remove the lemongrass stalk before serving and sprinkle the curry with the rest of
the coriander.

For more recipes like this purchase any of my Glow Guides.