Articles
Protein Supplementation: When & How to use them?
Not all protein is the same, and some, like whey protein, stand out from the rest. You see, whey protein is a real superstar when it comes to essential amino acids that your body quickly absorbs. It’s not just about muscle; it can help you get stronger, gain muscle, and kiss that excess body fat goodbye. But wait, there’s more to whey than meets the eye. It’s like a nutritional treasure chest, packed with other goodies that can do wonders for you. However, while lots of folks want to get in on the whey protein action, they’re scratching their heads about how to do it right. Questions like “when to take it”, “how much should I use”, and “what do I mix it with” often leave them perplexed. Let’s unravel the mystery of whey protein step by step. Whey Protein Concentrate vs Isolate Whey Protein Concentrate typically contains around 70-80% protein by weight. The remaining 20-30% consists of carbohydrates (lactose) and fats. While it does provide a decent protein content, it may not be suitable for individuals looking to increase their protein intake without additional calories. Whey protein isolate undergoes additional processing steps to remove most of the fats, lactose, and other non-protein components, resulting in a product that is typically 90% or more pure protein. This high level of purity makes whey protein isolate an attractive option for those seeking a protein source with minimal additional nutrients, and is our preferred option. How to enjoy your whey protein: Milk or Water? The classic dilemma! The good news is that you can go with the flow and mix your whey protein with either milk or water. Experts and athletes usually give the nod to water. Why, you ask? Well, it’s all about that speedy absorption. Water doesn’t slow things down like other liquids might. Plus, it keeps your protein shake lean and mean, without adding any extra calories, fats, or carbs. So, if you’re on a weight loss mission or chasing those muscle gains, water is your go-to. But if you’re in it for the creamy delight, milk is your ticket. It’s like turning your protein into a milkshake straight from a fancy restaurant. Just remember, milk brings some extra baggage in the form of calories, fats, and carbs. So, it’s not the best choice for weight loss warriors. And watch out if you’re lactose intolerant – milk can be a troublemaker for you. But for those looking to pack on the kilos and not sweat the extra calories, a milk-whey combo is a winner. How much is just right? Let’s talk numbers. For those of you keeping things active but not going full athlete mode, the golden rule is around 0.8 to 1.2 grams of protein per kilogram of your body weight per day. So, if you’re tipping the scales at 60 kilos, you’ll want about 60 grams of protein daily. Check out how much protein you’re already getting from your regular diet and top up the rest with whey protein. But, if you’re hoisting weights like a champ, running marathons, or working out at least 4 days a week, you can crank it up a notch. Aim for 1.8 to 2.2 grams of protein per kilogram of your body weight daily. So, an 80-kilo weightlifter can go all the way up to 160 grams of protein a day. Same deal here: calculate your food-based protein intake and fill in the gaps with whey. The when of whey protein: Breakfast boost: Kickstart your day with a protein punch. Just mix a scoop with your morning beverage of choice and sip it alongside your breakfast. All-day long: If you’re a fitness machine, spread your protein intake across the day. Have 3-4 servings spaced out to fuel your muscles and aid recovery. Nighttime nourishment: Having a protein shake before bed supports muscle growth while you snooze. Opt for a slow-release protein like casein for a steady protein supply throughout the night. Pre or post: The great debate! Some folks argue about taking protein before or after a workout. It doesn’t matter as much as getting the right amount of protein. If you’d rather not feel your shake sloshing around during your workout, go for a post-workout protein fix. Post workout: After your workout, your muscles are shouting FEED ME! This is the prime time to give them what they crave – a pure protein shake. It helps repair and rebuild those hard-working muscles. So, there you have it – whey protein demystified. It’s a tasty and effective way to meet your daily protein goals, whether you prefer it with water or milk. Adjust your intake based on your activity level, and you’ll be on the right track to a protein-powered lifestyle. Cheers to your fitness journey!
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Kid friendly ways to boost fibre in the diet
Let’s talk about something super important for our children – dietary fibre. We know it might sound a bit scientific, but trust us, it’s like magic for their little bodies. Fibre does all sorts of amazing things. It helps keep those sugar levels steady after meals, keeps things moving smoothly in their tummies (yep, we’re talking about good bathroom trips!), and even plays around with how their bodies deal with fats and cholesterol. And it does wonders for the friendly bacteria in their bellies – they love it! We’ve heard a lot about how fibre is great for grown-ups, helping with weight, heart health, and even reducing the risk of certain cancers. But what about our kids? Well, it seems like fibre is their friend too. It helps prevent things like constipation, obesity, and even diabetes as they grow up. Now onto the practical stuff. How can we make sure our little ones are getting enough fibre? Easy peasy! When they start to munch on more than just milk, it’s a good idea to gradually introduce foods with fibre. By the time they hit their first birthday, aiming for around 5 grams of fibre per day is a sweet spot. When they’re 2 years and older, there’s this handy guideline called the “age plus 5 rule”. Basically, it means aiming for about 6 grams of fibre each day for 1-year-olds, 7 grams for 2-year-olds, and 8 grams for 3-year-olds. It might sound a bit technical but think of it as a fibre roadmap for their tummies. As they grow, a bit more fibre helps keep things running smoothly. As they step into each new year, just add that extra little bit of fibre. Consider swapping regular bread for whole grain or digging into whole grain cereals like bran or oats. When pasta or rice is on the menu, go for the whole grain versions – they’re not only tastier but also better for them. And if you’re whipping up some treats in the kitchen, try using wholemeal flour and adding some fruits – they’ll gobble it up! Veggies and fruits are full of fibre. Encourage them to munch on those, and whenever possible, keep the skins on – it adds more fibre goodness. You can even sneak in legumes like beans and lentils into soups and casseroles – they’re fibre-packed too. Even their favourite dishes, like spaghetti Bolognese, can get a fibre boost with some kidney beans. Now let’s chat about water. It’s fibre’s best friend. If they’re getting more fibre in their diet, make sure they’re sipping on enough water too, around 4 to 6 cups a day – aim for about 1 to 1,5l. Oh, and don’t forget to get them moving! Around an hour of fun exercise each day, like walking, will keep everything flowing smoothly. And finally, no rushing in the bathroom. Give them enough time to do their business – there’s no need to hurry. So, there you have it. Enjoy those whole grains, fruits, and veggies, and treat their bodies right with water and movement. Happy tummies all around!
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Budget friendly LCHF: Eating healthy without breaking the bank
If you’ve been exploring the LCHF diet, you know it can be a total game-changer for your eating habits. But let’s be real, it can also be a bit of a challenge, especially when it comes to the costs involved. Groceries are already putting a dent in our wallets, and the thought of adding more specialty ingredients and pricey supermarket trips might seem daunting. But fear not, because we’ve got some nifty tips to help you enjoy the keto lifestyle without burning a hole in your pocket. Ready? Let’s dive in: Say goodbye to expensive packaged foods. Those LCHF ice creams and snacks might look tempting, but they can add up fast. Instead, prioritize whole foods and treat yourself to those fancy options occasionally. Buying in bulk is your money-saving superhero. Look for nuts, seeds, and shredded coconut in bulk containers at most stores. And don’t forget that cooking oils can be purchased in large quantities online or at discount stores. Just make sure you buy healthy olive oil, not sunflower or flaxseed oil! Veggies are the unsung heroes of the LCHF world, so don’t forget to give them some love. Some might be carb-filled, but they’re essential for a well-rounded diet. Load up your plate with LCHF-approved vegetables and enjoy the benefits. Planning is key! Before you hit the store, plan your meals ahead of time. This will save you from impulsive purchases and expensive take-out orders. Pro tip: Prep some boiled eggs and shredded chicken in advance to stay on track all week long. Frozen fruits and veggies to the rescue! They’re not only keto-friendly but also more affordable than their fresh counterparts. Plus, they stay fresh for longer, so no more wasted produce. Let’s talk about protein on a budget. Eggs are a superstar – they’re cheap and versatile, perfect for keto meals. You can also save money by buying cooked whole chickens and using or freezing all parts. Cheaper cuts of meat like pork, beef sirloin, ground chuck, and chicken thighs are great options too. Now, here’s your ultimate wallet-friendly grocery list for a LCHF-friendly feast: Meats: eggs, canned tuna, whole (free-range) chickens, pork chops, bulk ground meats, discounted fresh meats. Remember that meat can last while in the deep freezer, so don’t be afraid Proteins: canned tuna, cottage cheese, plain full-fat yoghurt HEALTHY fats: Grab those bulk amounts of shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butters. Don’t forget avocado and olive oils, and if avocados are on sale, stock up and freeze the flesh for later. Keep an eye out for frozen coconut cubes and canned coconut milk. And when cheeses, butter, and ghee are on sale, don’t hesitate to snag them. Non-starchy veggies: zucchini, broccoli, cauliflower, asparagus, celery, green beans, spaghetti squash, cabbage, Brussels sprouts, cucumber, lettuce, spinach, arugula, eggplant, mushrooms, bell peppers – keep them in your shopping radar. Low carb fruits: raspberries, strawberries, blackberries, plums, clementines, cherries, blueberries, kiwi (in-season, on sale, or frozen). So, remember, you can enjoy the keto lifestyle without breaking the bank. Sure, some items might seem pricey at first, but think of it as an investment in your health. With these tips and a little budget savvy, you’ll be living the keto dream and savouring high-quality, nutritious foods in no time. Cheers to a happy and healthy journey! References: https://www.healthline.com/nutrition/keto-on-a-budget https://www.everydayhealth.com/ketogenic-diet/keto-diet-on-budget/
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Keto Flu 101
You’ve heard of the Keto diet, but have you heard of the Keto Flu? The Keto diet is a high-fat, low-carbohydrate diet that limits glucose levels and leads to a production of ketones by the liver. The body then slowly switches from using carbs as fuel, to fats. Keto is often used for its health benefits – weight loss, cognitive and memory enhancement, type II diabetes, cancer, as well as various neurological and psychiatric disorders. However, it is important to note that many people suffer from something called “Keto Flu” after beginning the Keto diet. This generally occurs when you drastically and suddenly remove carbohydrates from your diet [1,2]. What is “Keto flu”? Keto flu is a term used to describe common ketogenic diet side effects. A ketogenic diet is safe and has many health-promoting factors. It does, however, force the body to go through major changes. One of the major changes is switching your metabolism from being a “sugar burner” to a “fat burner”, thereby leading to a withdrawal from sugar and carbohydrates [3]. This is the metabolic process of ketosis [2]. Common symptoms of the keto flu [1,2,3]: Low energy Cravings for carbs and sugar Brain fog Constipation/ diarrhoea Headache Intestinal pain and bloating Muscle cramps and weakness What causes the keto flu? Your body typically uses up your stored glucose within a couple of days of starting Keto, and will then go searching for other fuel sources. This is when ketosis begins, and ketone bodies will start to be produced with the assumption that you are either fasting or eating a high amount of fat. Once you have finally become “keto-adapted” you will no longer struggle with the keto side effects anymore [3]. What to do for the keto flu? Start slowly: When making any dietary changes, start slowly and ease yourself into it. The best approach would be to slowly start to decrease your carbohydrate intake and allow your body the time to adjust. Do it over a period of a week and then you can move fully into the keto diet [2]. Stay hydrated: Dehydration and a loss of minerals is a MASSIVE factor of the keto flu. Drinking enough water is especially important if you experience keto flu symptoms like vomiting or diarrhoea, since this will cause you to lose fluids. You should also increase your consumption of hydrating foods like vegetables, bone broths, or green juices. Water is a critical component of Keto, so try to drink a glass of water every 1–2 hours. If your urine is dark yellow, this means you need to drink more water [3]. Don’t neglect your electrolytes: Electrolytes regulate muscle contractions and keep you hydrated. They also help balance your pH levels (the measure of acidity and alkalinity) and control nervous-system function. When hydrating, make sure to add plenty of electrolytes like salt, potassium, and magnesium. This can minimize muscle cramps and nausea. You can increase your electrolyte intake through sport drinks and taking other rehydrate solutions [2]. These foods also help with electrolyte replacement: spinach kale avocados broccoli beans almonds peanuts strawberries watermelon oranges bananas milk buttermilk yogurt fish turkey chicken veal raisins olives tomatoes Consume more healthy fats: When you start a keto diet, the intake of healthy fats is crucial. Increasing your intake of healthy fats can assist in speeding up the transition to burning fat for fuel [2]. Stay active and engage in light exercises: Exercising when feeling nauseous or sore can be the least appealing thing on the planet. However, doing some light exercises such as walking outdoors, yoga, or light cycling can help relieve muscle pain and tension [2,3]. Get plenty of rest: If you find yourself struggling to fall asleep or stay asleep, try taking an Epsom salt bath or supplementing with magnesium. This will help soothe and relax your muscles, as well as increase your electrolyte absorption. Keto flu isn’t very pleasant, but if you follow these suggestions, it should pass soon. Remember, everyone’s body deals with the keto diet differently, so listen to your body and act accordingly. Consult with your doctor or request nutrition counselling with a dietitian to discuss any concerns you may have with the diet [2]. References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082414/ [2] https://intermountainhealthcare.org/blogs/topics/live-well/2018/03/beware-the-keto-flu/ [3] https://draxe.com/nutrition/keto-flu-symptoms/
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Do Artificial Sweeteners Contribute to Diabetes?
It seems there is certainly evidence for this. Our intestinal beneficial bacteria are the seat of our immune systems, and they also help keep insulin and blood sugar at healthy levels by affecting digestion of sugars and production of gut hormones that control this process. Artificial sweeteners like aspartame, acesulfame K, and sucralose kill off good bacteria. These sweeteners are everywhere, and this is one of the MAIN reasons we eat real food, and we do not buy things pre-packed or processed. The Journal of Nature shows that all artificial sweeteners induce glucose intolerance and insulin resistance by altering the gut microbiota which in turn may lead to type 2 diabetes. Stop and think about this for a second. That ‘innocent’ sweetener you add to your coffee – is it one of the chemical man-made sweeteners? If it is, maybe it’s time to stop it. These things have the power to completely change the flora in your gut – this is serious. The whole community of organisms is affected, and you will end up the worse off with a weakened immune system These sweeteners are not harmless, they have far-reaching side effects from panic disorder to diabetes to brain tumours – and even (can you believe this one) weight gain. But hang on, isn’t this why you are taking them – to avoid weight gain? It amuses me to see the most overweight people piling in the artificial sweeteners in coffee shops, although I do feel sad when I see it. There are over 90 different symptoms attributed to the ingestion of aspartame alone, one of which is weight gain. Any chemical concoction in a lab will have side effects, and one is as bad as another – so don’t fall for the hype. What gets to me most is that diabetics are encouraged to further destroy their already fragile health by using these as a sugar substitute. Sucralose is another popular sweetener with a sting in its tail. Sucralose in humans appears to attack the nervous system producing cancer, birth defects and immune system destruction, and in animals swollen livers, calcified kidneys and shrunken thymus glands – and it reduces gut flora by 50%. This is not food, and should not be put into the body. It’s FrankenFood. “I recommend only Stevia, Xylitol and Erythritol as safe sweeteners” Stevia is a sweetener herb also known as sweet weed, sweet leaf, sweet herbs and honey leaf.The leaves of stevia are sweeter than sucrose with zero calories and are totally safe when used as a sweetening agent. This plant also exhibits antibacterial, anti-inflammatory, hypotensive, antiseptic, diuretic, anti-fertility and cardiotonic properties. It has also been documented to have good effects on treating skin diseases such as dermatitis, acne, eczema etc. Xylitol is a sugar alcohol that is used as a sweetener. It can be found naturally or artificially prepared mainly from plant materials chemically or by fermentation of hemicelluloses from agricultural biomass by yeast or bacteria strains.Xylitol can reduce constipation, diabetes, obesity, and other body syndromes or illnesses; it has also revealed its stimulating effect on digestion and immune system. However, it can produce some side effects such as irritable bowel syndrome, diarrhea, nephrolithiasis, etc., when consumed in excessive amounts. Erythritol is a naturally abundant sweetener widely used as sweetener in calorie-reduced food, candies, or bakery products. The use of eythritol has shown to decrease metabolic disorders, such as obesity, glucose intolerance, dyslipidemia, and fat accumulation in the liver. It also exerts anti-inflammatory effects in the intestine. Sources: https://pubmed.ncbi.nlm.nih.gov/32031079/ https://pubmed.ncbi.nlm.nih.gov/32638045/ https://pubmed.ncbi.nlm.nih.gov/29196787/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197374/
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How chewing affects weight loss
Has anyone ever told you that the way you chew your food could influence your weight loss? Well it’s true – try it. Digestion starts in your mouth where salivary amylase begins to digest any starches. If this ‘science moment’ has already lost you, we’re sorry – it’s just a starch-digesting enzyme. “But I don’t eat starch”, you may say. Oh really? Everything which is not fat or protein contains some starch (another word for carbohydrates) and needs to begin the digestive process in your mouth. That’s why you have teeth. We’ve watched people get food down their throats as though there were no tomorrow, as if eating was a race. They want to see how fast they can polish off that plate of food, and then wonder why they feel bloated, uncomfortable and can’t lose weight. It all starts with chewing your food. Eating in a distracted fashion instead of ‘mindful eating’ is a really important part of eating and chewing. You want to have no distractions from TV, cell phones or iPads. People around you are the only ‘distraction’ you need as you bond together over a leisurely meal. Emphasis here on ‘leisurely’ too by the way – eating in a rush can interfere with digestion and cause further misery. Mealtimes should be leisurely, relaxed experiences, not smash-and-grab, eat-as-fast-as-you-can experiences. When you concentrate on what you are eating, you chew more, your body is relaxed and not tense, all of which makes for better digestion. So instead of literally ‘inhaling’ your food at a furious pace, settle down to enjoy every meal, eat mindfully, chew your food well, take it slow, and you’ll see the difference in your health and weight. Another scientific nugget alert – skip it if you don’t like these bits! In the mouth are specialised enzymes called salivary amylase, which begin the very important process of digesting starches. If food screams through the mouth down the hatch and reaches the stomach hardly chewed without that all important step, there will be considerable discomfort. Our stomachs don’t have teeth you see, our mouths do – so it’s logical that chewing is where digestion needs to start. Here are some good reasons to chew your food well – just as mum told you to do (and we know she’s always right. Right?) When you eat, salivary amylase breaks the food down into simple sugars, creating an almost sweet taste, and prepares the food for the next stage of digestion. If you have ever eaten a little piece of savoury bread on its own and chewed it well, within seconds it tastes quite sweet as the starches are changed into sugars. The more you chew, the sweeter it tastes, so you really need to be keeping that food in your mouth and chewing it for quite a while to break it down properly before the next stage of digestion takes place. Choose the company you eat with very carefully. People who rattle or irritate you will cause indigestion (probably even without food!) so choose great companions or family members to eat with. They’ll hopefully bring about a state of enjoyment and calm. Eat with like-minded people. It’s not going to do much good to go out to eat with those who want to stuff a hamburger or pizza down their throats in 5 minutes, as it will force you to race through your chicken salad with about 3 chews per mouthful. We’ve all seen the person who literally shovels food into their mouths – face close to the plate, and a fork that is lightning fast, back and forth from mouth to plate – it’s a blur. This is not good. If you eat very fast, you will eat far more than if you chewed your food well. It will also add to any digestive problems like bloating, and on top of that you won’t be able to effectively absorb your nutrients. This is highly undesirable, and in itself encourages overeating. Did you know that there are endorphins – special feel-good brain chemicals – released when you chew your food more? This would then of course help you not to overeat, enjoy your food more, and ultimately help with weight loss. As you might know, it takes about 20 minutes for the brain to receive the message from the stomach to say you are satisfied and have had enough to eat. When you eat in a fast, manic fashion, you eat more than you normally would, as the brain hasn’t had a chance to register that you’ve already had enough. The gut communicates with the brain in that 20 minute period, so if you are considering ‘seconds’, wait for a while, and you will probably feel too full to have any. You enhance your body’s circulation by chewing well, improving your immune status, deriving more energy from your food, staying full longer and improving your skin health. All as a result of chewing your food better, and eating more slowly. This will naturally extrapolate to a more stable weight. Mealtimes need to be a time for enjoying flavours, the smell of the food, appreciation of the taste and texture of the food and for appreciating a beautifully prepared plate. Chewing slowly and in a mindful manner brings about a heightened enjoyment of the food you are eating too. You’ll eat a little less, but with much more enjoyment. See food and mealtimes as pleasurable activities that are to be entered into with delight, anticipation and gladness – and stretch out the experience. The steps of relaxation, chewing, enjoyment and awareness of what you eat, as you eat, are as much an integral part of the healthy eating experience as the quality of the food itself. You need to factor in time to eat at leisure. Just as you factor in 10 minutes for a shower, or half an hour to travel to work, so you need to factor in time for your meals. Turn your cellphone off, and the TV! Don’t do your Facebook or email either while eating. You could put on some soothing music if you like, as this is conducive to really relaxing, healthy chewing and eating. But please don’t watch the news while eating. It’s enough to make you throw up most times anyway. Learning to be quiet while eating without any noise at all is also an amazing discipline. Don’t read, talk or be distracted – it’s a time for you to sit and concentrate on this wonderful activity of eating good, healthy food. Try chewing each bite 30 times, and you will derive more benefit than a down-the-hatch race through your meals. And think about it while you are chewing it. Consider what you are eating, and why it is doing you good. Of course it goes without saying here we don’t want to be eating junk food, as this will do nothing for our bodies! Another great idea for making enough time for eating is to time yourself – give yourself say 20-30 minutes per meal. Have your meal on cue at say 7am or 1pm or 5pm each day – and don’t leave the table until half an hour or at least 20 minutes have passed. Try to create a routine. There is likely to be virtually no heartburn, reflux, bloating or discomfort after a meal eaten this way. Food is meant to be enjoyed, savoured and revelled in. Don’t ruin it by not chewing it properly or squandering the wonderful experience with bad company or technology. Bon appetit! View our recipes here: https://www.google.com/url?q=https://sallyanncreed.co.za/recipes&sa=D&source=docs&ust=1676884616570115&usg=AOvVaw0n5NkfuhNXmafKykqV-Mih
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What is a good, healthy breakfast?
Many people ask me what we eat for breakfast – well that’s a loaded question – all sorts of things! But we’ll get to that later. A healthy breakfast is really important in helping you to avoid the mid-morning crash that most people feel after eating an unhealthy breakfast. It’s all about the secret of keeping your blood sugar stable. Here are some tips and ideas of how to have a great breakfast that keeps you feeling fabulous all day. However, be cautious and bear the following in mind: Eat fruit with a low-glycaemic index– As this will help stabilise your blood sugar levels thereby minimising the crash, which can often leave you feeling irritable and hungry. Fruits with a low glycaemic index/sugar content include apple, blueberry, cherry , grapefruit, grape, orange, peach, pear and a plum. Minimise your sugar intake – Minimising sugary foods is the best way to avoid the brain fog, mid-morning sugar cravings and subsequent weight gain and inflammation that sugary food brings with it. What about that morning cuppa? Habitual intake of 3 to 4 cups of coffee is said to be safe and is associated with the most robust beneficial effects. Brews solely made with chicory will not give you the beneficial properties so rather steer from it. You know what they say, “life begins after coffee”. Reduce your intake of refined breads, cereals, breakfast bars and pastries – Eating refined starches is similar to eating sugar, as they are quickly converted to sugar in the body and have the same effect as sugar. If eating a healthy breakfast – which will give you energy, a clear mind, great mood, prevent both cravings and even hunger for most of the day – is what you’re after, here are some tips: Eat healthy fats – Healthy fats are extremely beneficial and nutritious. Think pasture-fed butter, pork lard, duck fat, coconut oil, olive oil and macadamia oil for a start. (Healthy fats won’t make you fat by the way.) Treat yourself to some real food in the form of animal protein – such as eggs, chicken livers, fatty fish (salmon, sardines, pilchards, tuna), and steak. Fry lightly in butter or coconut oil, and you will be set up for the day. Don’t be scared of having eggs every single day. Steak and eggs is a great brekkie – with a few sprigs of rocket. Mmmmm…. Add in some vegetables like rocket, spinach, watercress, a slice or so of aubergine, asparagus, even ½ an avocado – anything you fancy. Have a cup of coffee if you wish, but try it black without sugar. Avoid tea directly after breakfast as the tannins will interfere with iron absorption – save that for tea time. People often ask us what we have for breakfast, so here are OUR favourite healthy breakfasts: Avocado with smoked salmon or fresh sautéed salmon. Rocket/watercress with scrambled eggs and sometimes a little slice of goat cheese. Wilted spinach with scrambled eggs in butter (or our homemade Hollandaise sauce). Eggs and bacon, cherry tomatoes and mushrooms – all done in pasture-fed butter. Chicken livers sautéed in butter or coconut oil or both, with asparagus and mushrooms. Baby mixed grill of a small pasture-fed charcuterie sausage, little piece of steak and an egg with asparagus and a few cherry tomatoes, maybe even fatty bacon and mushrooms. It’s not necessary to overeat by the way, just eat enough for a good brekkie. The variations are endless, and you need to have what you feel like that day. We need to only eat to hunger, not routine or habit. However, don’t try to avoid food – eat when you are hungry and three good meals a day will give you a wonderful array of nutrients your body needs. Not eating often deprives you of much-needed nutrition, and it’s different for everyone. So just eat when you are hungry.
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Meet Grace - our new skincare range
Ageing is a natural part of life, and at Sally-Ann Creed we believe it is something worth celebrating. While we cannot stop this process, we can help our body age in the best possible way – we like to think of it as ageing with grace. Sally-Ann Creed has always believed that everyone can achieve holistic wellness through nutrition, and that by eating clean, healthy foods and supplementing where necessary, we can optimise our body’s natural processes. Today we’re about to begin a new journey. A journey where we focus on our biggest organ – our skin. The first step on this journey begins with the launch of our new skincare range – Grace. Consisting of a Collagen Moisturiser, Daily Cleanser, and 3 incredible serums – Collagen Serum, Retinol Serum, and a Vitamin C Serum. Grace has a single purpose – allowing all of us to age with grace. This incredible new range is specially formulated using the best possible ingredients to provide your skin with intense, hydrating moisture, while stimulating targeted skin cell renewal to produce a smoother, more even-skin-toned appearance, and a revitalised glow. Our skin is made of 3 layers – the epidermis, dermis, and hypodermis. The epidermis is the outermost layer of the skin that serves as a protective layer to lock in moisture and nutrients, while keeping out harmful pollutants. It also provides protection against the sun and its UV rays. The dermis is the middle layer where you will find nerves, proteins, glands, enzymes and blood vessels. Finally we have the hypodermis, also referred to as the subcutaneous tissue. This is the base layer of our skin where you will find fat cells, nerves and blood vessels. When we’re young, our skin is naturally plump, hydrated, and has a noticeable ‘youthful glow’ as we so often hear. Our skin is made up of collagen, hyaluronic acid, elastin, moisture, and many other intricate elements. As we age, our natural collagen stores decline, collagen and hyaluronic acid production decreases, and elastin starts to break down, resulting in a less supported dermis, with saggy skin and less hydration. In the epidermis layer, lines and wrinkles start to develop, and skin hyperpigmentation may occur due to this natural ageing process, as well phyto damage caused by UV ray exposure. We all know the wonderful benefits of supplementing with Pure Hydrolysed Collagen and Vitamin C, so why would we need a topical option too? The benefits of collagen may take time to physically manifest as our body first directs the collagen to areas that need it most, which in many cases is our joints, muscles, and digestive system, leaving us waiting for it to take effect on our skin, especially as we fight the effects of sun damage, stress, and general ageing. By applying collagen topically, we are able to quickly and safely provide intense hydration and moisture to our outer epidermis layer. A topical Vitamin C application allows for direct absorption by the skin, resulting in quicker, more visible benefits. Over the past couple of months, we have consulted with many skincare experts and industry manufacturers on our quest to formulate the perfect skincare range. We wanted to develop a range that not only provides lasting results, but also supports our ethos of only using the purest and cleanest of ingredients. We insisted on alcohol-, paraben- and fragrance-free formulations. This is why we deliberately decided to exclude a skin protection factor from the moisturiser, we will leave that up to you to decide how you wish to protect your skin from the sun. Where applicable, we included essential oils for their incredible scent and effective medicinal properties. Each product in this range has been specially formulated to provide amazing results, and to work in conjunction with one another. From the specific active ingredients to the overall formulations, we developed a range specifically designed to provide your skin with intense moisture, while increasing collagen production and skin cell turnover. These key driving factors are instrumental in the overall health and appearance of your skin. By using this complete range you will find your skin is more nourished and healthy, with fewer wrinkles and a radiant glow! We know how daunting it is to try any new skincare product, so we’ve put together a wonderful trial set consisting of sample sizes of all 5 of these incredible products. While we’ve taken every measure to ensure that our products are as pure as possible, it’s always best to make sure that your unique skin is compatible with all of them before you make the move. Available immediately through our online store, and in our wonderful little shop in Westlake, this range of products are the perfect complement to our wide range of existing wellness products. View the full range at sallyanncreed.co.za/grace Sally-Ann Creed’s care and passion for her clients are the cornerstones of Creed Living. Her tireless work over the last 30 years has made Sally-Ann Creed® one of South Africa’s most-loved brands and the embodiment of best practice, innovation, purity, and trust. The Creed Living team are obsessively committed to preserving Sally-Ann’s legacy and she is the inspiration that guides us forward.
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Meet our Mothers Day 2022 Winner
To celebrate Mothers Day 2022, we partnered with Fenn Collective to spoil one lucky mom with a wonderful red Fenn bag, and R1500 worth of Sally-Ann Creed products. After receiving countless entries from children nominating their moms, we randomly chose our winner – Eldoray Sickle from Cape Town. Eldoray is one of the most wonderful people we’ve met and we’re overjoyed to be able to bless her with this incredible prize.
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Why is my Whey Protein price increasing?
We’re all learning the unintended consequences of Covid-19. The butterfly effect of a global pandemic on Whey Protein is quite profound. Firstly, let’s talk about how our Whey Protein is made. It’s the byproduct of the cheesemaking process. Milk is broken down into the curds and whey, with the curds being used for cheese, and the whey being drained off and used for our whey protein powder production. Initially, liquid whey has about 4-6 grams of protein per litre, and the whey proteins are extracted in a highly purified form, using a cross-flow microfiltration process. This gives us our incredible >90% protein Whey Protein Isolate powder you know and love. Sadly, Covid-19 changed everything. It shut down farms around the world, forcing us into our homes and into isolation. Food processing plants worldwide came to a standstill, global transport halted, and the world as we knew it went into involuntary lockdown. It prevented us from going out for dinner, which caused many restaurants to close their doors. These are the restaurants we all used to go to for romantic dinners, birthday parties, and family dinners. Take a look at this graph of restaurant reservations during Covid: One of the unexpected consequences of this was a massive global slowdown in demand for dairy products, with cheese, ice-cream, cream, etc being hard hit. In fact, in many parts of the world, the production of cheese stopped completely with farms being unable to sell milk or cheese anywhere. Millions of litres of milk were dumped as farmers were unable to use it. This has had a terrible impact on whey protein production. During the early days of the pandemic, we and our suppliers were able to absorb the impact of this reduced supply, as we all had plenty of whey protein on hand, but as time went on, we saw more, and longer, delays in production. We bought as much whey protein as we could from our suppliers, hoping to see us through this time, but while Covid-19 impacted the global supply chain negatively, it also caused more people to start eating better (which is great news), with more people than ever taking supplements to keep their bodies as strong as possible to fight this virus. This started eating away from existing whey protein stocks. And it’s not just the price of whey protein that’s increased dramatically. The price of packaging has increased too – putting even more pressure on many businesses, including ours. So here we sit with the price of our top-quality, >90% whey protein going up by almost 50% in the past 6 months. While other companies might simply source cheaper whey protein from China in order to keep costs down, we prefer to keep our product as pure and clean as it’s always been, even if it means we sell less of it, and make less money from it. Our products have always been the very best we can find, and we’re not going to let a global pandemic change that – not for one second! Whey Protein Isolate is considered by many practitioners to be the premier dietary supplement for protein. It provides the body with the necessary building blocks that are used to build or maintain muscle tissue. In fact, Whey Protein Isolate is a complete protein, containing the full complement of amino acids the body can utilise for optimal physical performance and for increasing glutathione levels. It may have significant benefits on immune function and wound healing, and is the perfect adjunct for bodybuilders, moderate exercisers, dieters, and for those taking steps to support healthy ageing, cardiovascular health, glucose metabolism, or general wellness. Best Whey is a pure and natural high quality protein, rich in amino acids and biologically active lactoferrin (LF), Immunoglobulin (IgG), and glycomacropeptides (GMP). It contains little fat, lactose, or cholesterol, making it an excellent protein choice for individuals of all ages. The Best Whey is free from any form of added sugar, or artificial flavourings and each serving supplies 20 grams of naturally complete protein, making it ideal for low-carbohydrate or metabolically balanced diets. Sally-Ann Creed® Whey Protein is one of the best forms around, containing over 90% protein. All of this is to give you a little background on why our whey protein is increasing in price. We’ve kept the price increase as low as possible, ensuring that you never get anything less than the absolute best possible whey protein. Sources: https://www.oecd.org/coronavirus/policy-responses/food-supply-chains-and-covid-19-impacts-and-policy-lessons-71b57aea/ https://www.agropur.com/us/news/how-whey-protein-is-made https://www.nationalgeographic.com/science/article/covid-19-disrupts-complex-food-chains-beef-milk-eggs-produce
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Collagen in Coffee? Yes Please!
After all these years, we still get asked whether it’s ok to put collagen into coffee – due to some rather hilariously blatant articles telling you that it will breakdown, or won’t work. They say it “falls apart” under heat – but um, hang on, hydrolysed collagen is HEAT TREATED! They are also saying a number of other really stupid things. The claim is “when added to hot coffee, for example – collagen’s molecular structure melts, diminishing or even negating the desired health benefits”. This is unscientific and shows the writer has no knowledge of what he or she is saying. Firstly – hydrolysed collagen means that the collagen is heat-stable, will not change it’s structure in either hot or cold liquid or food – it will still be fully absorbed and effective. They are confusing collagen with gelatine. Gelatine goes gummy, collagen CAN’T because it’s hydrolysed. Collagen would not be as popular as it is with the zillions of testimonies if it wasn’t absorbed and used effectively by our bodies. Just looking at these articles, what leaps out at me is their complete lack of physiology, chemistry and understanding of the difference between peptides and amino acids. I’ll get to this just now. There is something else, they don’t realise either that creams with collagen cannot be absorbed through the skin because the peptides are too large – it’s impossible. They are absorbed through the stomach, that’s why we take them. The other thing is that they are subtly promoting vegetarian collagen (as if such a thing existed!). There’s no such thing…. sorry to break this to you, but it is what it is. Collagen is an animal-derived product from either beef or chicken (like my two Pure Hydrolysed Collagen and Type 2 Chicken Collagen), or pork and fish (pork I won’t touch due to feedlot farming and fish needs to be sustainably sourced – wild caught, low calcium, low sodium and MSC certified). You cannot get collagen from green leafy vegetables! You get LOADS of other benefits, but sorry, not collagen. This comes from your meat and your bone broth. You decide for yourself – as for me, I’ll never stop my fabulous, now-famous Pure Hydrolysed Collagen Powder! Find it at https://sallyanncreed.co.za/shop – have it in your coffee and see whether you agree.
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All about Sally-Ann Creed Collagen
Bovine and chicken collagen are the 2 superior forms of collagen to use. Type 1 collagen is the most abundant ‘type’ found in the body which is also found in bovine collagen – we are seldom short of this kind. The chicken ‘type’ (type 2) is usually depleted in the body, and this is safer than porcine collagen as porcine collagen is cheap and could be full of hormones. A good chicken collagen will be free of hormones and is not cheap. Porcine collagen is also considered to be not nearly as effective as other forms such as bovine and chicken collagen. One also needs to consider the country the collagen comes from, whether grass-fed or not and the quality of the animals. This is not possible with fish in polluted oceans, which is why I chose to avoid fish/marine collagen for a long time until I found one from wild-caught, MSC-certified source that I could trust. You can find it here. Regarding the pork collagen, pigs are often fed sweets, plastic, pellets, fecal matter etc, and I’m concerned about this. It’s also not as effective as the bovine kind, so I would rather stick with the bovine and chicken varieties as I can verify their sources, purity and overall quality. Bovine Collagen (Type 1 & Type 3) Naturally occurring in the skin, bones and muscles of cattle, this one is the closest to what our bodies make – providing types 1 and 3 collagen. These types are the major components of skin, nails, hair, ligaments, tendons, bone, teeth, gums, eyes, arteries and blood vessels and make up over 90% of the collagen in our bodies, so it makes sense to start with this kind of collagen. There is an enormous amount of precious glycine in bovine collagen, which promotes cellular health, and it’s one of the 3 amino acids needed to form creatine which supports healthy muscles and energy levels post-workout. The other impressive amino acid present which is thin on the ground in nature, is proline – this plays a truly critical role in the body’s own ability to produce collagen, and it’s a very heart-healthy amino acid too. Collagen can supply all the above benefits and a few more as follows: Prevent or repair broken capillaries Improve damaged skin (from sun, chemicals, heat exposure) Treat lack of collagen causing skin to loose it’s elasticity Improve ageing skin losing its firmness and suppleness Acne responds very well when combined with dietary changes Psoriasis, eczema and flaky skin Skin pigmentation Strong teeth and healthy gums General skin imbalances Nails that are brittle and flaky Lack lustre hair, thinning hair, hair loss Dry brittle hair Promotes restful sleep Liver detoxifier Excellent for gut health Improved metabolism Bone density Cognitive ability improves Banishes cellulite and removes the dimpling effect on the skin Prevents and reduces existing stretch marks Chicken Collagen (Type 2) We now stock chicken collagen, which is really exciting as it’s very hard to get hold of a quality chicken collagen. It works by causing your body to produce substances that fight inflammation and pain (inflammation causes ageing). It also contains chondroitin and glucosamine, two powerful compounds which help rebuild cartilage. Chicken collagen can also provide some amazing benefits for your gut, immune system, skin and more. It has been said to be valuable in stopping autoimmune disease like rheumatoid arthritis (RA) in its tracks or at the least greatly improve RA. The naturally-occurring glucosamine and chondroitin make this the obvious choice for addressing joint problems – whether to heal them or keep them from breaking down in sports. It also naturally contains hyaluronic acid which many of you know is close to an elixir of youth for the skin. Chicken collagen has the richest source of hyaluronic acid – known for bringing youthfulness, plumpness and moisture to the skin, while doing the same in the joints to keep them moving freely. Pure chicken collagen has been shown to retrain the immune system to correctly recognize exposed cartilage proteins as the body’s own tissues, rather than incorrectly seeing them as foreign invaders. This prevents the inflammatory and destructive attack that causes osteoarthritic joint stiffness and pain and other diseases of ageing. Research continues to provide proof that collagen can help seal openings in the gut lining and support gut integrity (avoiding leaky gut) and this directly boosts immunity too. Please make sure the collagen is pure, without any chemical additives or sweeteners. Both bovine and chicken collagen help form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Nutrition is key when it comes to skin health and appearance. The more collagen you have in your body, the less likely you will be to have one of the most visible signs of aging — wrinkles. While many face creams claim to revitalize skin by including collagen in their ingredients, the molecules in these topical products are way too large for your skin to absorb – it is an impossible task topically – this needs to be taken as food. Chicken collagen reduces pain and inflammation, improves joint function and slows progression of osteoarthritis (OA). What we know from studies on chicken collagen: Believed to enhance the shock-absorbing properties of collagen and block enzymes that break down cartilage Helps cartilage retain water and may reverse cartilage loss Research shows that oral collagen supplementation effectively improves the common signs of skin ageing One study found that skin hydration improved after eight weeks of collagen supplementation while collagen density in the dermis significantly increased after just four weeks of supplementation. Chicken collagen helps support a healthy mucosal layer in the gut. Studies have found that in individuals with digestive imbalances, serum concentrations of collagen are decreased. Because the amino acids in collagen build the tissue that lines the colon and entire GI tract, supplementing with collagen can support healthy digestive function. By keeping the mucosal layer of your gut healthy, you can avoid leaky gut syndrome, which is often the root cause of food allergies, low energy, joint pain, thyroid disease, autoimmune diseases, ageing and slow metabolism. Bovine collagen will also have these effects on the gut. Chicken vs Bovine While almost all kinds will do much the same thing, chicken collagen is best known for its ability to target joint issues and cellulite, while bovine is better for skin and weight issues. However they will both be beneficial, if taken at different times of the day. My suggestion is instead of taking 2 scoops of bovine in the morning, take 1-2 scoops of bovine in coffee in the morning and one scoop of chicken in the evening on an empty stomach for the best results in all body systems. Collagen (Bovine and Chicken) assist with the prevention of protein glycation (ageing) and the further breakdown of collagen structures inside the body. The older we get, the more we lose the ability to produce collagen, which means we need to supplement it. Supplementing it significantly helps the body to continue to produce more of its own collagen naturally for longer. Hyaluronic Acid is something of a buzzword today in the beauty arena, and known as ‘nature’s moisturiser’. Dry eyes have been known to benefit from it, wrinkles are delayed or smoothed out and joints benefit from the extra water it brings for increased mobility. It is one of the most hydrophilic (water-loving) molecules in nature. It helps plump lips and skin but it is also highly concentrated in the eyeball. In fact vitreous humour – the fluid in the eyeball – is composed almost completely of hyaluronic acid, acting as a shock absorber and transporting nutrients to the eye. After the age of 50 the body stops producing hyaluronic acid it’s said, and this is why so many eye problems surface after this time. And wonderfully, hyaluronic acid acts as a ‘space filler’ by binding to water and keeping skin wrinkle-free. Types of Collagen Did you know there are 28 types of collagen which have been identified? But only 3 are necessary as these are the most common ones in the human body. Bovine collagen has type 1 and 3, and is the most amazing collagen. It does absolutely everything – and if you are looking for a way to improve your health and physical appearance, bovine collagen will do that admirably. My Pure Hydrolysed Collagen is bovine, so look out for that one. The chicken collagen is under Collagen Type 2, and is a wonderful adjunct to the bovine one. Taken together, yet at different times of the day – yields a far more powerful effect on all body systems, than taking just one. Type 1 Type 2 Type 3 Most abundant in the body Less abundant, but vital Second most abundant From skin, ligaments, bone, scar tissue, tendons Found in the eyes and cartilage Found in muscles, blood vessels, intestinal walls Helps stimulate type 2 in the body Richest in hyaluronic acid Stimulates type 2 production Occurs with type 3 (or should do) Contains hyaluronic acid Found in bovine collagen Found in chicken collagen Type 3 occurs with Type 1 (Pure Hydrolysed Collagen is bovine) (Collagen Type 2 is chicken) Found in bovine collagen Supports: Supports: Supports: Skin elasticity; wrinkles Skin elasticity; cellulite; wrinkles Muscle health Joint health Joint and eye health Bone health Bone health Reduces signs of ageing Skin health, youthfulness Both bovine and chicken will help to support and heal leaky gut, improve fat-burning and delay wrinkles. When buying collagen be careful it’s not only type 1 – you want type 1 & 3 TOGETHER. You also want Type 2 to be SEPARATE – the three must not be in one mixture or you will not absorb them properly. Types 1 & 3 are supposed to be together, taken in the morning, and then take Type 2 separately in the evening in water on an empty stomach just before bed. This way your body gets the most AMAZING collagen boost! Why I won’t use other collagen supplements available: Here are just some of the ingredients I’ve seen in the collagen supplements out there (I’ve only named a few here remember!) and why I decided I wanted pure products for my own body, and so brought in my own pure bovine and chicken collagens: Glycerin (extremely drying to the skin – why add it to an anti-ageing product where dryness is the last thing you want in skin, hair, bones and joints?) Citric Acid (can be harmful – side effects of citric acid could include nausea or vomiting, diarrhoea and stomach pain. More serious side effects may include severe muscle twitches, cramps or pain, seizure, numbness of the hands or feet, weakness, difficulty breathing, dizziness, restlessness, irritability and black or bloody stools) Sodium Benzoate (very nasty unnecessary chemical preservative, ESPECIALLY dangerous when taken WITH citric acid as it forms benzene, a carcinogen linked to leukemia and other blood cancers, plus can induce asthma and hypertension) Potassium Sorbate (chemical preservative – not necessary in collagen at all! It also can induce migraines, causes allergies, affect the immune system, itching in mouth, throat, eyes, may cause sinus and nasal congestion.) Maltodextrin (this is plain old SUGAR which ages you, inflames you and dries you up) Soy extract (Soy is toxic to the thyroid and has a host of serious problems attached, should not be eaten by man nor beast in my opinion) Natural Orange Flavour and other E numbers (this is not natural at all! If it has ‘flavour’ in the title, it is a chemical) Talc (linked to ovarian & lung cancer. In its natural form, some talc contains asbestos) Glycerol (used as a sugar for sweetening the taste of the powder/liquid) Vegetable oil (damaged, artery-clogging, inflammatory seed oil – ugh) Shellac (basically plastic coating on the tablet) Colours (could be anything at all! But some include Ammonia Caramel and Titanium Dioxide – these are usually all chemicals, not natural colourings) And the worst is that some of these products exceed well over R1000 for the teeny tiniest amounts in tablet form with very little collagen present, plus a bunch of chemicals; it’s called clever advertising. Collagen is best in powder form, mixes easily and costs less for a better product. Now do you see why I’m so passionate about my pure powder collagen products? For bovine collagen click here Disclaimer: Originally published on Facebook on 26 January 2018.
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