Articles
The truth about creatine and heat
Creatine is one of the most studied, useful and safe supplements around, and creatine and heat is a critical part of those studies. If you want to learn more about the benefits of creatine, please see our blog here. It’s also incredibly easy to take daily, you can stir it into water, milk, smoothies, oats and yes, even coffee. As myth busters, we spend a lot of time talking with clients about supplement myths. One that is very common, is the idea that a hot drink, or even a hot warehouse, will convert creatine monohydrate into the inactive waste product creatinine. In this blog we will be focusing on two questions to help you: “Does heat destroy creatine?” “Do coffee/caffeine and creatine ‘cancel’ each other out?” 1. Creatine and heat Powder form (in the tub):Creatine is VERY heat stable in powder form. In fact, there is a study that looked at creatine powder for 3 years at temperatures above 40 degrees Celsius and there was no breakdown. Only trace amounts (0, 01%) were seen after 44 months at 60 degrees Celsius. In other words, even in very hot warehouses, your creatine is safe. Once mixed in a drink:In solution (added to a fluid), creatine slowly converts to creatinine. The rate depends on pH, temperature and time. A study looked at this and showed at 25 degrees Celsius for 3 days, the expected loss is about 4% at pH 5.5 (filter coffee, some herbal teas), 12% at pH 4.5 (strong black tea, tomato juice, yoghurt) and 21% at pH 3.5 (some fruit juices, sports drinks, kombucha and some soft drinks). At neutral pH (6.5-7.5) like water or milk, it’s relatively stable over those 3 days. The conversion stops at very low pH (< 2.5), which is why creatine isn’t degraded in your stomach and also at very high pH (> 12). Fresh coffee sits around pH 5 and starts out hot (60-85 degrees celsius), then cools quickly. From the graph above, meaningful losses take hours, not minutes, especially as the mug cools. So practically wise, adding creatine to hot coffee and drinking soon after mixing keeps losses trivial. If you plan to let it sit, use cool/neutral pH options (water or milk) instead. No studies, as of yet, have timed creatine in boiling coffee to the minute, but putting the equations together, if you have your creatine in warm/hot liquids in the first 10-15 minutes your loss is well under 5%, as your mug most likely cools below 60 before degradation is really accelerated. What we wouldn’t suggest is leaving your coffee there for an hour or more, you might lose double-digit percentages, and the coffee tastes awful by then anyway. 2. Creatine and caffeine: why the evidence looks “mixed” Does ingesting caffeine at the same time blunt creatine performance benefits? Like many concerns about creatine, it started with an old, small participant size study. In 1990s, 9 participants showed less effect on muscle performance with creatine supplementation when caffeine was added. However, muscle creatine levels increased. The study was not brilliant, it was small (n=9), all male and uses a very specific isokinetic lab test. The doses are hefty (creatine 30 to 40 g/day and caffeine 350-450 mg/day) and were taken together for 6 days, this isn’t how most people use them. Newer controlled work is far less dramatic. A randomised study comparing creatine alone vs creatine and caffeine tablets vs creatine and coffee during 5 days of loading, and found no significant performance differences among creatine groups. Systematic reviews have concluded that evidence of a consistent negative interaction is inconclusive and protocol-dependent. Some studies even show neutrality or even benefit of caffeine and creatine when programmed sensibly. In our opinion, the caffeine in coffee which ranges from 95mg in 1 cup filter, to 40-80mg in an espresso is not comparable to the 350-450mg caffeine tablet/supplement seen in studies anyways. So the bottom line, creatine is heat-stable and coffee-friendly. Stir it into your coffee and enjoy within 30 minutes. The “caffeine cancels creatine” idea is old and inconsistent. If you’re cautious, take your creatine any time with water or milk and keep your coffee for your collagen 😊. References: Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. 2016;30(5):1438-1446.https://pmc.ncbi.nlm.nih.gov/articles/PMC4808512/pdf/nihms-724283.pdf Kreider RB, Jäger R, Purpura M. Bioavailability, Efficacy, Safety, and Regulatory Status of Creatine and Related Compounds: A Critical Review. Nutrients. 2022; 14(5):1035.https://www.mdpi.com/2072-6643/14/5/1035 Trexler ET, Smith-Ryan AE, Roelofs EJ, Hirsch KR, Persky AM, Mock MG. Effects of Coffee and Caffeine Anhydrous Intake During Creatine Loading. J Strength Cond Res. 2016;30(5):1438-1446.https://pubmed.ncbi.nlm.nih.gov/26439785/ Jäger R, Purpura M, Shao A, Inoue T, Kreider RB. Analysis of the efficacy, safety, and regulatory status of novel forms of creatine. Amino Acids. 2011;40(5):1369-1383.https://pmc.ncbi.nlm.nih.gov/articles/PMC3080578/
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What exactly is ADHD?
Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental condition that affects both children and adults. It is characterised by a persistent pattern of inattention, hyperactivity and/or impulsivity that interferes with daily life. ADHD is not a behavioural problem or a parenting issue, it’s a brain-based condition with biological differences in brain function, size and activity. The understanding and naming of ADHD have evolved over time. Here’s a quick look at how our definition of ADHD has changed: And this is very important—although ADHD is still labelled a “disorder” in medical circles, at Sally-Ann Creed we prefer to think of it as a different brain wiring, not something broken, but something unique. Science backs this up, brain scans show clear differences in structure, size and function in those of us with ADHD compared to neurotypical brains. But ultimately, remember these aren’t flaws- they’re variations. Like a different operating system. The science? Frontal Lobe This area is responsible for decision-making, planning, emotional regulation and impulse control. In ADHD, these functions may be less consistent or harder to access, which can affect organisation and self-management. Prefrontal Cortex This plays a role in organising thoughts, focusing attention, managing emotions and understanding social cues. In ADHD, it may be slightly smaller or show reduced activity, contributing to difficulties with focus and emotional regulation. Basal Ganglia This region helps with motivation, habit formation and translating intention into action. In ADHD, it may function less efficiently, which can explain why individuals often struggle to initiate or follow through on tasks even when they know what needs to be done. Anterior Cingulate Cortex (ACC) Is involved in shifting attention, managing multiple tasks and learning from feedback. Reduced activity in this area can make it harder to adapt to change, manage competing demands or shift focus effectively. Cerebellum Though traditionally associated with coordination and movement, the cerebellum also supports attention, timing and certain cognitive functions. In ADHD, it may be smaller in size, potentially contributing to issues with focus, timing or working memory. Symptoms of ADHD can look different for everyone. According to the American Psychiatric Association’s Diagnostic and Statistical Manual, Fifth edition (DSM-5), there are nine signs linked to the inattention side of ADHD. To be diagnosed with ADHD, a person needs to show a certain number of these signs, depending on their age: Children 16 years and younger: Must show six or more symptoms of inattention and/or hyperactivity-impulsivity. Teens 17 and older, and adults: Must show five or more symptoms. A healthcare professional must make the diagnosis. This information is just to help you understand the criteria better. Neurotransmitters and ADHD Neurotransmitters are chemical messengers that help different parts of the brain and body communicate with each other. They play a vital role in regulating mood, focus, sleep, emotions and even how we react to stress. Some well-known neurotransmitters include serotonin (linked to mood and wellbeing), melatonin (involved in sleep), GABA (which helps calm the nervous system) and dopamine, which plays a key role in ADHD. Dopamine is especially important when it comes to attention and motivation. It’s often called the “feel-good” chemical because it’s involved in the brain’s reward system, helping us feel pleasure when we do something enjoyable. But it does much more than that. Dopamine also helps with motivation, drive, focus, attention, learning and memory and in people with ADHD, dopamine doesn’t always work as it should. Either there isn’t enough of it in certain parts of the brain, or it’s not being used effectively. This can make it harder to focus, stay motivated, or regulate emotions, all core challenges in ADHD. This is important to understand because it helps explain why certain nutrients and foods are recommended for ADHD. Many of the brain chemicals involved in attention, mood and focus ( like dopamine ) are made from nutrients we get through food. If the body doesn’t have enough of the right building blocks, these brain messengers can’t be produced or function properly. For example: Protein rich foods (like eggs, fish, chicken, nuts, seeds and legumes) provide amino acids which are needed to make neurotransmitters like dopamine. Omega-3 fatty acids (found in oily fish like salmon, flaxseeds and walnuts or our lovely Sally-Ann Creed Omegas) help brain cells communicate better and support attention and behaviour regulation. Iron, zinc, magnesium and vitamin B6 are also crucial for dopamine production and balance and low levels of these nutrients have been linked to ADHD symptoms. So, nutrition isn’t a cure for ADHD, but it can be a powerful support. Just like every system and organ in your body, your brain needs nutrients to work properly. Without them, you may experience issues like brain fog, mood swings, poor memory or difficulty concentrating- and that’s whether you have ADHD or not. For those with ADHD, not getting the right nutrients can make symptoms even more challenging. According to literature, there is still no specific “ADHD diet,” the best approach is to follow a healthy, balanced eating pattern. This means loading up on fruit, vegetables, whole grains when needed, healthy protein and healthy fats to nourish your brain and body. While research is still ongoing, some studies have shown that certain nutrients can support brain function and help ease symptoms of ADHD. On the flip side, missing key nutrients could make it harder to manage those symptoms. What we do know is that a healthy, diverse and balanced diet is associated with decreased ADHD symptoms. A systematic review supports this, indicating that healthy dietary patterns are linked to a decreased risk of ADHD, while unhealthy diets may increase this risk. Notably, adherence to the Mediterranean diet, which emphasises fruits, vegetables, whole grains when needed, legumes, fish and healthy fats like olive oil has been associated with a lower risk of ADHD symptoms. What else does science tell us? The main dietary recommendations that have been studied look at: 🧠 Reducing and avoiding sugar, especially sugar sweetened beverages We’ve all heard the age-old story- our children head off to a birthday party (or a visit to Granny’s house) and return home bouncing off the walls, thanks to a whirlwind of sugary treats and sweets. While sugar is often blamed for hyperactivity, research tells a bit more nuanced story. A large meta-analysis in the 1990s found no consistent link between sugar and changes in children’s behaviour or thinking skills. An interesting 2020 study showed that dietary sugar alone did not have a significant effect on ADHD symptoms, however sugar sweetened beverages were associated with 40% and higher risk of ADHD symptoms! One theory is that sugar causes a surge of dopamine (the brain’s feel-good chemical), particularly in areas of the brain involved in reward and attention. Over time, this could blunt dopamine sensitivity, which overlaps with what we see in ADHD. Plus, rapid sugar spikes can lead to blood sugar crashes and adrenaline surges, another possible route to hyperactivity. We don’t need to fear sugar as overly restrictive diets can make kids feel controlled, anxious around food or even see eating as a form of punishment. But we do want to be mindful of how much of it, and in what form, it’s entering our children’s diets or adult ADHD-er. Occasional treats are part of childhood, life and celebration, and they absolutely have their place. What matters more is the pattern of eating. Instead of focusing on removing sugar entirely, the aim is to reduce excess intake of added sugars, especially from sources like sugary drinks, sweetened cereals and processed snacks and to create a foundation of real, nourishing foods most of the time. It’s about balance, not banning. Teaching kids to enjoy a variety of whole foods, while also learning that sweets can be part of life in moderation, helps develop a healthy, sustainable relationship with food. 🧠 In certain cases doing an elimination diet In certain cases, elimination diets are explored to see if specific foods may be contributing to ADHD-related behaviours. The idea is simple: if behaviour noticeably improves during the elimination phase, and symptoms return when certain foods are reintroduced, those foods may be acting as triggers. This approach typically involves a strict, short-term elimination phase (around 2–5 weeks), where only a limited number of low-reactive foods are allowed. If there’s a significant improvement in behaviour, foods are reintroduced one at a time over many months to identify potential triggers. However, it’s important to approach this carefully and under professional guidance. Some research has found that some children may benefit from this approach in the short term, showing reduced ADHD symptoms and even fewer emotional outbursts or oppositional behaviours. However, it’s worth noting that some of these improvements may be due to parental expectations, more structured mealtimes, or the extra attention children receive during the process, not necessarily the foods themselves. That’s why elimination diets should always be done under professional guidance, ideally with a dietitian and a healthcare provider. Without this support, there’s a risk of cutting out too many foods, which can lead to nutritional deficiencies, increased mealtime stress and a poor relationship with food.Unless a child/adult ADHD-er has a confirmed allergy or intolerance, there’s rarely a need to strictly avoid specific foods. 🧠 Artificial food colours and additives Parents often notice that their child’s ADHD symptoms, especially hyperactivity, seem to get worse after eating foods with artificial colours. Dr Feingold, an American paediatrician and allergist, was one of the first to suggest in the 1970s that some children might be sensitive or allergic to these food colorings and synthetic flavours. Systematic reviews have found it challenging to give firm conclusions as some have shown a small significant adverse effect on ADHD in some children and in others showed a nonsignificant effect. 🧠 Micronutrient (vitamin and mineral) supplementation There is some evidence that ADHD may be associated with some nutrient deficiency risks. Magnesium: Children with ADHD have lower levels of magnesium than those who do not, magnesium deficiency can lead to symptoms such as reduced concentration, fatigue, mood swings (aggression) and anxiety. Magnesium may also help with symptoms of insomnia (battling with sleep) and anxiety, both of which are common in ADHD. Iron: Iron plays an essential part in production of dopamine and other neurotransmitters that play an important role in brain function and behaviour. Low iron levels may impact these brain chemicals and contribute to ADHD symptoms. Zinc: Some studies suggest that zinc might have a beneficial role in improving symptoms in some children with ADHD. Zinc is an important mineral that helps regulate chemical messengers in your brain. Vitamin D: Vitamin D plays a key role in brain development and function and some research suggests that low levels of vitamin D might be linked to an increased risk or severity of ADHD symptoms. 🧠 Omega 3 essential fatty acid supplementation An incredibly important factor to consider. Omega 3 has been reported to be lower in children with ADHD and this is vital because it has a huge role in brain function and structure. In fact the brain itself is made up of 70% of DHA (a type of omega 3). Some trials have shown that there is some improvement in symptoms and performance when supplementing with omega 3. If one is unable to get in 2-3 servings of fatty fish, it may be beneficial to include a good omega 3 supplement to get in brain healthy DHA and EPA. Behaviour tips and tricks ADHD affects and impacts nutrition by: forgetting to eat, having low energy or motivation to cook and prepare healthy meals, binge eating or eating for stimulation, decision overload or even suppressed appetite from medication. Some little behavioural tips are: Create a structured eating routine- set reminders for meal times, try to eat every 3-4 hours to prevent energy crashes or impulsive eating. When motivation is low, it will help to have meal plans to set up. Keep snacks accessible and meals easy- batch cook when energy is high and freeze meals for later, prepare grab-and-go options like boiled eggs, trail mix, yoghurt pots. Reduce decision making- plan meals ahead of time (create a weekly menu) or even rotate 3 to 5 go-to meals to minimise daily decisions. Work with your medication schedule- if appetite is suppressed during the day, ensure breakfast is nutrient-dense and have snacks readily available for when you or your child feels hungry again. Add protein and healthy fats to each meal- this is to help with energy, focus and blood sugar regulation. Parents and fellow ADHD-ers, please know that ADHD does not limit you or your future, if you are needing a reminder some ADHD individuals have gone on to be: The most decorated Olympian in history was diagnosed with ADHD at age 9. He credits swimming with giving him structure and focus (Michael Phelps) Founder of the Virgin Group, openly discusses having ADHD and dyslexia (Richard Branson) Actor and producer, has shared that he was diagnosed with ADHD (and dyslexia) as a child (Channing Tatum) Had incredible imaginations and produced incredible productions (Walt Disney) Become innovators and able to view from a whole new perspective (Albert Einstein)
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What is Fluoride?
Fluoride is a natural mineral that is found in our teeth and bones as well as in some food (such as seafood, black tea, grape juice/wine and some grains) water and trace amounts in soil, air and plants. For example, the foods containing trace amounts of fluoride range from 0,01 to 0,17mg (NHIS). How much can you have? The Adequate Intake (intake at this level is assumed to ensure nutritional adequacy) is 3mg for females and 4mg for males over 18. (For under 18s) The Tolerable Upper Intake (maximum daily intake unlikely to cause adverse health effects) is 10mg for adults over 18. Fluoride and water In September 2000 water fluoridation became mandatory in South Africa. The South African National Standard (SANS 241:2015) for drinking water sets a limit of 1.5 mg/l for fluoride. It has been seen that when fluoride is added to a community’s water supply, tooth decay rate declines. What are the effects of fluoride? According to Position of the Academy of Nutrition and Dietetics Fluoride research of more than 65 years has shown that fluoride is safe and effective at the levels used for water fluoridation (0.7 to 1.2 mg/L). Fluoride in the mouth, has been shown to effectively: prevent tooth decay (which is an incredibly huge concern for quality of life) prevent cavities prevents the growth of harmful oral bacteria And this is why countries such as the USA (60%), and 30 other countries use fluoridation (for now anyway). According to South Africa Water Quality Guidelines, the effect of Fluoride on Aesthetics and Human Health: 1.5-3.5 mg/L: Early signs of dental mottling (white or brown spots). 4.0-6.0 mg/L: Risk of skeletal fluorosis (where your bones become brittle) with long-term use. >100 mg/L: Acute poisoning (nausea, vomiting, diarrhoea) >2000 mg/L: Lethal dose. And seeing this, it might scare us, however, how much fluoride is in water? Across various municipalities, fluoride levels in drinking water vary, but a study analysing samples from multiple sources found concentrations ranging from less than 0.1 mg/L to 4.6 mg/L, with the highest levels typically associated with borehole water. For example Rand Water, and City of Cape Town do not add additional fluoride to their drinking water supplies (0.1mg/L). According to SANBWA, “The great majority of South African bottled waters contain very little fluoride, with only one or two having fluoride up to 1 mg/L. As far as we (SANBWA) know, no South African bottled water is over the 1 mg/L level”. Toothpaste? A recent meta-analysis of nearly 100 randomised controlled trials of fluoride toothpaste involving more than 10,000 people found “high-certainty” evidence that toothpaste containing the typical amount of fluoride reduces tooth decay significantly more than non-fluoride toothpaste in both children and adults. A minimum concentration of fluoride of 1000ppm should be present in the formulation if cavities are to be inhibited according to the South African Dental Journal. Colgate states that they generally have 1100 ppm for over the counter (OTC) toothpastes and 225 ppm for OTC mouthwashes. A very interesting South African study showed that “the total fluoride concentration of all the toothpastes was lower than that declared by the manufacturers, with one in four having total soluble fluoride concentrations of less than 1000ppm.” Our opinion is that fluoride, when used appropriately, plays a valuable role in preventing tooth decay. While overexposure, especially from some borehole water, can pose risks, most drinking water in South Africa remains within safe limits. Since fluoride works best when applied directly to teeth, and the risks come from swallowing too much, we can safely benefit from fluoride by using toothpaste and mouthwashes, without relying on high levels in drinking water. As with most nutrients, balance is key. Use fluoride wisely, not fearfully.
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Cortisol and Menopause
Known as the ‘stress hormone’, and involved in our bodies’ “fight, flight or freeze” response. Cortisol helps protect our bodies against “danger” during stress. In the caveman days this helped us get away from danger such as predators, it did this by increasing blood sugar levels, redirecting energy to muscles and suppressing non-essential functions (like digestion and immune response) to help with quick survival reactions. Nowadays, work, traffic and our busy schedules can be so stressful that our body feels as though we are chronically running away from “lions”. This chronic stress keeps cortisol levels high, leading to: Increased belly fat (as the body stores fat for “future emergencies”) Muscle loss (as the body breaks down protein for energy) Blood sugar imbalances (increasing cravings and insulin resistance) Poor sleep (cortisol should drop at night, but stress keeps it high) What about during menopause? During menopause, cortisol can have an even greater impact because of hormonal changes. When oestrogen and progesterone decline, the body becomes more sensitive to stress, causing higher cortisol levels. How can you lower your cortisol levels? 1. Practice mindful behaviours. Breathing exercises, meditation (this could look like praying for some or guided meditation for others), yoga or walks in nature. 2. Avoid overloading your schedule. Your body is more stress-sensitive now and taking the time to use techniques like the Eisenhower’s Urgent-Important Matrix, may help. See diagram below. 3. Prioritise sleep. Consider supplements such as magnesium glycinate (we have a great one—Chelated Magnesium Premium) and avoiding screen time an hour before bed. 4. Balance blood sugar. Eat protein and healthy fats with every meal to prevent crashes and reduce refined carbs and sugars, which spike cortisol. You can also consider supplements
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Understanding your blood results
Chances are, if you have ever gone for your yearly check-up, that you have had the fright of your life when your doctor tells you that you have high cholesterol. We know that cholesterol levels can be confusing, and seeing all those different numbers on your blood test might feel overwhelming. That’s why our team has put together this quick summary table to help make sense of it all. Our goal is to help you understand what each type of cholesterol means and how it affects your health, without the stress. Understanding your blood results: Chances are, if you have ever gone for your yearly check-up, that you have had the fright of your life when your doctor tells you that you have high cholesterol. We know that cholesterol levels can be confusing, and seeing all those different numbers on your blood test might feel overwhelming. That’s why our team has put together this quick summary table to help make sense of it all. Our goal is to help you understand what each type of cholesterol means and how it affects your health, without the stress. NAME “NORMAL LEVELS” EXPLAINED Total Cholesterol 2.8-4.9mmol/L (usually want <5) This refers to the total amount of cholesterol in your blood, including LDL and HDL. While we generally have an aim, the balance of LDL and HDL is what matters most. LDL- low-density lipoprotein 1.5-2.9mmol/L (usually want <3) -Often considered the “bad cholesterol” however it is more complex as LDL cholesterol comes in different forms, and not all are equal. 💡Think of LDL like a delivery truck. It carries cholesterol to your cells. If there’s too much, the “parcels” can start piling up in your arteries, leading to blockages and increasing the risk of heart disease and stroke. HDL- high-density lipoprotein 1.2-1.9mmol/L (usually want >1 for men and >1.2 for women) -Often considered the “good cholesterol”. 💡Think of HDL like a rubbish truck. It carries excess cholesterol back to the liver to be removed. If we didn’t have rubbish trucks our “gargage” would build up, just like our cholesterol does with low HDL. Triglycerides 0.4-1.6mmol/L (usually want <1.7) -Type of fat found in your blood. After you eat, your body converts excess calories into triglycerides and stores them for energy. -While some triglycerides are normal, too much can be harmful. ApolA and apol little (a) Individual lab Apol (A) -Makes up around 70% of the protein in high density lipoprotein (HDL). -Higher ApoA levels are protective because they indicate that HDL is doing its job of cleaning up excess cholesterol and preventing artery blockages. Apol (little a) -Important for those with family history of heart disease. Linked to genetics. – In this case, the higher the Apol (little a) is linked to higher risk for heart disease. Opposite to Apol (big A). ApoB- apolipoprotein B Individual lab -A type of protein in LDL and very sticky -The more ApoB particles you have, the higher the risk of cholesterol building up in your arteries, which can lead to heart disease. -ApoB is considered a stronger predictor of heart attack than LDL-C. Homocysteine <10 µmol/L (usually want 5-10 µmol/L) -A high level of homocysteine is linked to heart disease. -It is also a good indicator of low vitamin B6, B12 and folate. NOTE: It’s important to note that everyone’s health goals and needs are unique, so ‘normal’ reference ranges can vary between individuals. Laboratory values may differ based on factors such as age, sex, genetics, and overall health, so it’s always best to interpret results in consultation with a healthcare professional.
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Food and supplements for skin health
This week’s article on foods for your skin is inspired by two articles the office was reading this week. The first article from Cosmetics, a peer-reviewed journal and the second is a 15-year long 2020 study. In the long-term study, they looked at over 700 participants over 45 years of age, they found that those who had a diet higher in antioxidants had 10% less skin aging over 15 years compared to those who had much less antioxidant intake. We need to understand what factors affect skin health and aging, and these can include: Cell damage and DNA damage Inflammation Collagen breakdown Dehydration Poor immune system This had us all hooked on researching foods and supplements that could help with skin health and reduced aging, so here we go! Our summary of the science. Antioxidants. Antioxidants help fight against inflammation, UV damage, cell damage and immunity. Over 3000 foods were analysed for their antioxidant content. The highest? Artichokes, onions, garlic, asparagus, beet leaves, red cabbage, kale, peppers, broccoli and tomatoes. Dark purple, blue and red berries, dark chocolate, green tea leaves, coffee and olive oil were also listed as the highest antioxidant containing foods. Pecans, brazil nuts and walnuts. Rich in omega 3, vitamin E and antioxidants, these nuts can “reduce inflammation” and support skin repair (2024 article). Spices and herbs. Cloves, cinnamon, oregano, turmeric and thyme. Surpassing even fruit and vegetables in antioxidant content, adding more fresh and dried herbs and spices to your day is a great way to protect your skin against aging and microbial infection. Collagen. Two main benefits of collagen in the skin are skin elasticity and skin hydration. We all know that as we age, our bodies reduce the amount of collagen produced. Vitamin C and zinc are incredibly important for collagen synthesis in the human body. (see more from our blog post). Skin elasticity was improved by 22.7% and skin hydration by 13.8% after 12 weeks of hydrolysed collagen supplementation. (2024 clinical trial) Probiotics. At the end of the day our skin is an organ, and having a healthy guy impacts our skin greatly. Now this is getting very scientific but according to literature, Bifidobacterium lactis, Bifidobacterium longum, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus acidophilus, Lactobacillus paracasei have all been shown to improve symptoms of skin moisture, dermetitis symptoms and skin smoothness. The VERY good news is that Sally-Ann Creed MaxiProbiotic contains all the above strains in billions of CFUs (2023, 2024). Bonus tip: “High glycemic index intake was positively associated with acne severity” Journal of American Academy of Dermatology 2022 Our skin has a 28 day cycle, so while starting with the tips above might not change your skin overnight, you are laying the foundation for clear, happy and healthy skin in the future.
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Chocolate Macadamia Nuts
Really – there is nothing better than the deliciousness that you will experience in these air-roasted, chocolate-covered macadamia nuts. An earthy, natural and healthy dessert snack. When feeling like a sweet treat why compromise in health. There’s nothing quite like the combination of smooth, pure sugar-free chocolate and rich, buttery taste of macadamia nuts. Sally-Ann Creed’s Chocolate-Covered Macadamia Nuts are the perfect guilt-free indulgence for chocolate lovers everywhere. What Makes Macadamia Nuts So Special? Often referred to as the ‘queen of nuts’ and for good reason! Macadamia nuts are: Rich in healthy fats: macadamias are high in monounsaturated fats, which are heart-healthy and help reduce “bad” cholesterol levels. Did you know that they contain 82% monounsaturated fats! According to a 2023 study by Jones et al, macadamia nuts are unique in the fact that they are one of the few foods that naturally contain palmitoleic acid which is a rare fatty acid that has been linked to reduced fat production in the liver and improved insulin sensitivity. The study went on to say that supplementation of macadamia nuts in overweight and obese participants resulted in lower total cholesterol and LDL levels. Full of lovely nutrients: These nuts contain magnesium, manganese, and small amounts of protein and fibre, supporting overall well-being. Low in carbs: Perfect for those following low-carb or keto-friendly lifestyles. The Power of Dark Chocolate Antioxidants: Dark chocolate is packed with antioxidants and flavonoids, which help combat oxidative stress and inflammation. Low Sugar Content: Made with a mindful balance of sweetness, ensuring it satisfies your cravings without overloading on sugar. A Mood Boost: Chocolate contains compounds that promote the release of endorphins, making you feel happy and relaxed. And why are our Macadamia Chocolate Nuts so special? At Sally-Ann Creed, we’re committed to quality and health. Our chocolate-covered macadamia nuts are made with premium ingredients. We use only the finest macadamia nuts and high-quality chocolate. They’re carefully crafted with care to ensure the perfect balance of nut and chocolate in every bite. The best part is that they’re low GI! With only 0-0.9g of sugar per serving (depending on what flavour you chose), 1g protein and 18g of heart-healthy fats, they’re a treat that won’t cause sugar spikes. Our chocolate-covered macadamia nuts come in milk chocolate, white chocolate, mixed chocolate and dark chocolate.
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The truth about Pirosil
When we hear the word ‘additive’, we immediately think ‘danger zone’! With growing consciousness around what we put into our bodies, labels that include ingredients such as additives, preservatives, colourants or anything with an ‘E’ followed by a bunch of numbers, are a definite no-no. At Sally-Ann Creed, we advocate natural, preservative-free products with zero additives. However, when absolutely necessary, there is one preservative that Sally-Ann opts for as it is known to be the ‘lesser of all evils’. This preservative is known as silicon dioxide. Silicon dioxide sounds ominous but actually appears in nature – it can be found in plants, the earth’s crust and frequently within animals and humans. In the Supplement and Food industries, it is most commonly used as an anti-caking or flow agent, as well as a shelf-life enhancer. In powdered blends that contain more than one ingredient, such as our Colla-Joint Plus, Collagel and Keto Sweet, each ingredient has a different particle size and varying hygroscopic levels. Environmental effects, such as changes in moisture and temperature levels, can adversely influence these products and convert them into a hard, compact mass. The addition of pirosil (our brand of silicon dioxide) helps prevent this from happening by modifying the surface characteristic of the particles to avoid caking, and allows the product to mix more evenly. Pirosil also helps to prolong the storage stability (shelf-life) of a ready packed product as it is able to absorb up to 3 times its weight in moisture, while retaining its ability to assist with the free flow of a product – without it, clumping can commence within a number of days making a product unviable for retail. So, what is Pirosil and why should one consider it as a better alternative to other preservatives? Silicon dioxide is found naturally around us, and produced for the Food and Supplement Industries via precipitation of silicate salts. The resultant white powder is a flavourless, odourless powder that is non-toxic to human beings and the environment, with no nutritional value and a neutral pH level. Research shows that silicon dioxide does not accumulate in the body, and is excreted via our kidneys. It has also shown to have no effect on genotoxicity. This means that it does not cause any damage to DNA in the form of gene mutations or chromosomal damage, which can lead to the potential of cancer-causing cells. We have sourced a GMO-free, WADA-substance-free (World Anti-doping Agency) silicon dioxide that is both Halaal and Kosher certified at source and suitable for vegans. The regulatory guidelines advise that the content of silicon dioxide should not exceed 2% of the total end product weight. We believe in transparency and have listed our products that contain Pirosil and their respective % content below: Collagel: 0.64% Colla-Joint Plus: 0.35% Keto Sweet: 0.59% Skinny Collagen Soup: 0.39% Where possible we always advocate that one opt for natural, additive-free products, but, when necessary, making an informed choice always comes out on top.
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