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Sunrise by HM is an engaging wellness hub, where you can truly find what feeds you. It’s where topical scientifically-based dietetic information infuses with cooking, travel, culture, storytelling and all things wholesome.



A platform for you to relate to the challenges encountered on your journey to cultivating a balanced healthy lifestyle. A space for you to gain the recipe needed to empower and motivate you to nourish yourself.



Join Sunrise and learn how to nourish your body and mind and soul through the foods you eat, the way you move, the language with which you talk to yourself, the implementation of mindfulness and the way with which you whet your mental and spiritual appetite.


Hilit Milner RD (SA)


A registered Clinical Dietitian and wellness enthusiast. She passionately spreads her scientifically-based dietetics knowledge and motivates a healthy balanced lifestyle through her love for food, mindfulness, travel and culture.

Here to support you on your journey to your sunrise…

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Let food be the music to your senses


Its the decisions that we make today that determine in which state of body, mind and soul we will watch tomorrows sunrise.


Come on a journey with me to discover what truly feeds you… Nourish yourself to the sunrise.

Fish, Nourish, Recipes

The colours, ingredients and flavours say it all. I love this fish dish!! The combination of the creamy feta, fresh herbaceous greens and sweet pockets of pomegranate kernels together with the addition of salty capers makes this trout dish sensational. Not only is this dish super quick to make and totally yum, but it has so many health benefits. Trout is a fish that is...

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Let’s talk about Total daily Energy expenditure. The amount of energy (Kcal) you burn in a day is known that your Total Energy Expenditure and it is made up of 3 main parts: *Resting Energy Expenditure How much energy your resting body uses to run it’s daily functions and to survive *Dietary Induced Thermogenesis (thermic effect of food) This is the energy used by the...

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Chicken, Nourish, Recipes

Crunchy. Zesty. Simply finger-licking good I cannot get enough of these chicken shnitzles. They are a perfect balance of nutty crunch and lemon zing. They are certainly a hit with adults who are watching their carbohydrate intake and with children too. They offer a more nourishing alternative to your commercially produced chicken shnitzels or even home-made fried ones. Coated with raw grounded almonds, fresh herbs...

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