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How to incorporate extra movement and exercise into a sedentary life
Isn’t it fascinating how technology and all these different transportation choices have completely transformed our lives? Nowadays, we have a plethora of amazingly convenient transport options in our lives, ready to take us wherever we want to go whenever we need to. Then, when we’re at home, those cozy couches are just beckoning us to sink in and enjoy our most beloved TV shows and movies. And hey, let’s not forget the office – a good portion of our day is spent staring at screens, which often translates to sitting for extended periods. It’s almost as if society is TRYING to make us live a sedentary existence. Imagine spending most of your time in a seated or lying-down position with little to no physical activity. This is what they call a “sedentary lifestyle,” and truth be told, it’s a silent health hazard. We might not even realize it, but being too comfy on the couch, or glued to that office chair can impact our health in sneaky yet dangerous ways. Constantly being in this lack-of-movement state isn’t great for us in the long run. There’s a direct connection between this lifestyle and weight gain. Think about it – kids today don’t play outside as much as they used to, and many adults are stuck behind desks most of the day. And what does all this sitting lead to? Fewer calories burned, which in turn can lead to those extra kilograms creeping up. Not to mention our bodies might start protesting with all sorts of aches and pains. But don’t get too disheartened just yet! The silver lining is that you don’t have to turn into a gym rat or marathon runner in order to maintain a healthy weight and overall well-being. It’s all about your mindset and approach. Now let’s clear something up. Exercise and training are two different things. If you’re just looking to be more active and keep yourself in good shape, you don’t need to take on the mindset of an Olympic athlete. Start slow and steady. Forget about those fears of not measuring up to super intense sports. If you want to dive into exercising, ease into it. Maybe start with what your body feels comfortable with. A fantastic guideline is aiming for about 150 minutes of weekly exercise, whether you’re working out at home or hitting the gym. Spread that time across four to five days, and you’re on the right track. Oh, and guess what? You don’t have to turn your life upside down to make this work. Incorporate exercise into your daily routine, even at work. Just don’t let it overwhelm you. Start with baby steps, set some achievable goals, and gradually build up from there. After all, even Rome took time to become the masterpiece it is today – and the same goes for your fitness journey. So, embrace that mindset shift, get moving, and let’s make a healthier you, one step at a time! References: https://www.walkingpad.com/blogs/whywewalk/how-to-incorporate-extra-movement-and-exercise-into-a-sedentary-life https://www.mediclinicinfohub.co.za/simple-ways-incorporate-exercise-day/
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How to boost your energy
If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. The good news is that there are actions you can take to counter fatigue, and boost your energy levels. Eat often A good way to keep up your energy throughout the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. Get moving You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Sleep well Many people don’t get the sleep they need to stay alert throughout the day. Tips for sleeping well include: Going to bed and getting up in the morning at the same time every day. Avoiding naps in the day. Taking time to relax before you go to bed. Reduce stress to boost energy Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be: Working out at the gym Yoga Listening to music or reading Spending time with friends Whatever relaxes you will improve your energy Talking therapy beats fatigue Therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety, or low mood. Cut out caffeine Psychiatrists recommend that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period. Caffeine is found in: Coffee Tea Cola Energy drinks Some painkillers and herbal remedies Try to stay off caffeine completely for a month to see if you feel less tired without it. You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink. Drink less alcohol Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours. Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. Try to have several alcohol-free days each week. Drink more water for better energy. Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise. Vitamins and nutrients that boost energy Certain vitamins that can help boost energy. These natural vitamins include but aren’t limited to: Vitamin Bs: All eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12) are responsible for helping the body process energy from food. We have a fantastic Vitamin B Complex in our store. Vitamin C: Aids in energy production in the mitochondria of our cells. Magnesium: Aids in the production and use of energy molecules (ATP). CoQ10 is a chemical made by cells that your body uses for growth and maintenance.
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Benefits of low-impact exercise
Many low-impact exercises offer the benefits of high-intensity workouts but are far easier on the body and generally don’t require special equipment beyond a good pair of shoes and comfortable workout clothes. Low-impact exercises include swimming, yoga, pilates, dancing, bicycling, and even some types of strength training. THE ADVANTAGES OF LOW-IMPACT EXERCISE ARE CLEAR Weight control Some people think only high-impact exercises will burn calories. In fact, low-impact workouts can be just as efficient. Reduced chance of injury Low-impact exercise puts less stress on your joints and muscles. Activities like swimming, for example, are often suggested to people trying to rebuild their strength after an injury. Improved flexibility Many low-impact exercises enhance flexibility, which helps to reduce stiffness and muscle pulls. Workouts involving yoga, swimming, and Pilates help strengthen your core and improve flexibility. Allow you to be more active Typical exercise programs encourage you to balance intense workouts with “active rest” days that allow your body to recover. Low-impact exercises put less stress on your body, reducing the need for rest days. You can remain consistently active. Mental health benefits Studies show that something as simple as walking for just one hour every day decreases the rate of depression, boosts your mood, gives you energy, and helps reduce anxiety. TYPES OF LOW-IMPACT EXERCISE Exercise walking The goal is to walk fast enough to elevate the heart rate and gently work the muscles. It can be done outdoors, on a treadmill, or in a shopping mall. Elliptical trainer or step machine These machines simulate the movements of jogging, running, and walking upstairs without the wear and tear to the body, providing aerobic benefits without the pain. Stationary bicycling. A stationary bike mimics the pedaling motion of a bicycle, providing aerobic exercise without the jostling impact of riding on uneven ground. You use a stationary bike as part of a spinning class or at home. Swimming and water aerobics. Exercising in the water combines added resistance and natural buoyancy to provide aerobic exercise with minimal impact on the spine. As Jim Rohn once said “Take care of your body. It’s the only place you have to live”.
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Candida 101
Candida albicans is a yeast/fungus that is found in all of our digestive systems. When kept in balance with our good bacteria, Candida doesn’t cause any problems. But Candida is “opportunistic” – which means, given the opportunity, it can, and will, grow out of control. When we have an overabundance of this yeast in our bodies we can develop issues. There are many strains, with Candida albicans being the most common. What causes Candida to grow out of control? It can start with just one course of antibiotics. Antibiotics wipe out bacteria both the good and bad. When our good bacteria levels are down, this can set up the perfect environment for Candida to take over. That is why it is absolutely essential to rebuild your good bacteria after a course of antibiotics. If you have had multiple courses of antibiotics, without replenishing with a high quality probiotic – the likelihood of you having a Candida overgrowth is quite high. Other things that contribute to Candida overgrowth include: • A high sugar diet: in order to survive, yeasts need sugar. So high sugar diets feed yeasts. That is why many people find relief from many issues from ketogenic diets (higher fat, low carb) – they literally starve the yeasts. • Antibiotics – in addition to taking antibiotics for infections, we are exposed to antibiotics in our food supply – when we eat animal products that have been treated with antibiotics, it could be affecting our gut bacteria balance. • GMOs/Pesticides – did you know that Roundup (the top pesticide used on our food and environment) was patented as an antibiotic before it found it’s purpose as a pesticide? So when we eat foods treated with Roundup – it could be affecting our bacteria balance. The top foods treated with Roundup are soy, corn, and wheat – see a pattern here? These are some of the top foods people are reacting to. • Medications – many medications can impact our gut bacterial balance including birth control pills, NSAIDs, and many others. COULD YOU HAVE CANDIDA? • Digestive issues – such as bloating, “beer belly”, constipation and/or diarrhoea • Toenail fungus • White coating on tongue • Hormone imbalances • Autoimmune conditions • Skin issues/rashes • Food intolerances • Recurring urinary tract and yeast infections • Chemical sensitivities, allergies • Depression, anxiety, mood swings • Brain fog, forgetfulness • Headaches, migraines • Stubborn weight gain • Fatigue • Frequent infections • Alcohol intolerance (get drunk easily, poor recovery) – Candida releases a toxin called acetylaldehyde, which is the same chemical that makes us drunk from alcohol. So those with Candida overgrowth may already be “pre-drunk” from the Candida. • Sugar cravings (yeast needs sugar to survive, so you crave it) WHAT TO DO ABOUT IT IN A NUTSHELL Follow a very clean-eating diet where you remove all the sugary, carbohydrate-rich foods for a month, eating vegetables, protein and fat – the yeast cannot survive on these. Anything remotely sugary like fruit, sugars, honey etc must be removed. You can use a good Candida-killing supplement programme too – and together this will sort it out. Here are our recommendations: 1. Eat fresh veggies, animal protein and healthy fats ONLY for a month – no rubbish 2. No dairy – make your own almond milk (NEVER buy it, the bought ones are all full of other nasties 3. No grains or seed oils – stick with the healthy fats like butter, olive oil, lard etc 4. Take Olive Leaf and MaxiProbiotic daily 5. Use Pure Hydrolysed Collagen daily too – as if you have Candida you will have leaky gut as well, and this is a marvellous way to very quickly heal leaky gut 6. You can use Keto Sweet – the new sweetener sweeping South Africa which has no carbs, no calories, no sugar – but tastes exactly like sugar 7. Try to have a relaxing time during the month while dealing with this. You’ll find these products above in our online store here
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Paleo vs Keto
If you really want to follow a proper Paleo, Keto, or low-carb lifestyle, you shouldn’t be buying ANYTHING that is not real food (meat, veg, fats etc) – in fact nothing you don’t make and/or cook yourself. You won’t buy “keto-friendly” rusks, “keto-friendly” drinks or processed products, because you’ll be out of ketosis in no time and departing from the ethos of keto. If you are following a Paleo lifestyle, which absolutely demands only fresh, whole food – you’ll be eating nothing processed whatsoever! Keto and Paleo are both about REAL food, but Paleo would be the strictest when it comes to healthy living (in our view). Many products boast that they are “keto friendly”. It’s either Keto or it’s not – nothing is “Paleo friendly”, “low carb friendly” or “keto friendly”. The same goes for banting and all the other buzzwords around this type of lifestyle. There are, however, some cross-overs in all these lifestyles, as you’ll see from the picture. Paleo This is a healthy diet based on whole food and may also be the answer to both your health and weight issues for good. It will definitely make you feel fabulous as it improves: Muscle tone Skin & wrinkles Boosts mood Boosts immunity and enhances healing The other fantastic thing about living a paleo lifestyle is that it’s all-out eating simply to affect healthy, long-term change. You can count on improved levels of health, freedom from aches and pains and getting rid of chronic inflammation and fatigue. These are just a few of the great changes you can look forward to because a paleo lifestyle is: Nutrient-rich Anti-inflammatory Hormone modulating A Paleo diet also helps the body reset and rebuild a stronger cellular system because of the foods which are easily absorbed and digested most efficiently by your body, including: Vegetables Fruits Lean meats/eggs Seafood Naturally occurring healthy fats Paleo demands that we have NO processed food, no sugars, no alcohol and very few starches and those you do have are from vegetables only, as no grains are eaten and little or no dairy. Keto This is quite different from Paleo and not recommended for everyone, whereas Paleo can be recommended for everyone. Keto is a diet very high in fat, very low in carbs and a moderate amount of protein. The aim is to burn and utilise fat for energy instead of relying on carbs. The burning of fat instead of glucose is known as ketosis. This lifestyle can certainly help weight loss, balance blood sugar and insulin levels and help you become healthier, but it’s hard work, and very difficult to sustain. You need to know that before you start, plus it’s contra-indicated in pregnancy, lactating women and those with thyroid problems – as well as a few other health conditions – so make sure you don’t leap into this without sound advice. Keto, in our humble opinion, is best suited to young, healthy athletes. We also recommend that you not remain in keto for too long. Rather do what is called a ‘carb cycle’ where you go keto for a fixed amount of time, then break keto, returning after a few weeks. I don’t believe it is sustainable or healthy (our personal opinion) for too long for a number of reasons. However, benefits you can expect include: Enhanced endurance and performance A boost to your metabolism Weight loss (most of the time but certainly not always, especially in women) What’s the difference? Very often people think the only difference between paleo and keto is the amount of carbs involved and the ratio of fat to carbs to protein, but there’s much more to it (I’m only scratching the surface. Paleo & Keto both include these foods: Wild-caught fish Avocados Non-starchy vegetables Drink plenty of clean water Pasture-reared meats/eggs Bone broths Both Paleo and Keto avoid alcohol, sugar, processed food, damaged seed oils, junk food and packaged foods. Paleo can help you feel energised and refreshed from the start, while adjusting to Keto can often cause detox-like symptoms of what’s sometimes called “Keto flu” which is very unpleasant. Some people even get a nasty keto rash. Where keto cuts out almost all carbs, Paleo is more concerned with the quality of food. Both Paleo and Keto allow you to consume carbs – but the ratio is vastly different – although both are low-carb eating plans. Keto allows very few carbs in order to enter a state of ketosis even eliminating certain vegetables and virtually all fruit. Paleo living strongly discourages dairy while Keto encourages certain types of dairy – grass-fed butter and Greek yoghurt are among some of the dairy options that are high in fat and low in carbs for the Keto lifestyle. So which is best for you? Although there are several similarities between Keto and Paleo, their philosophies are definitely different. Keto is focused on metabolic change while Paleo focuses on a holistic approach with your food choice as most important. Unlike Keto, Paleo focuses a lot on lifestyle changes. Keto is more about getting into ketosis whereas Paleo is about a new lifestyle and eating regimen for life. Our personal preference is Paleo. Sally-Ann lived more or less this way for 3 decades, and wouldn’t change it for the world! It’s the easiest and most effective of all. xx
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Speed up your healing – dump gluten
Lack of essential and bioavailable proteins are a major contributing factor to persistent illness especially in those with gluten sensitivity. Protein is the main ingredient your body uses to build immune antibodies as well as heal inflamed structural tissues and muscles. Protein hence helps speed up your healing. These functions are vital for the following reasons: Antibody production, essential to combat infection, chemical toxins and allergies. Research shows that antibody deficiency is a common phenomenon in those with gluten sensitivity. Lack of these vital proteins puts you at risk for multiple chronic health issues. Muscles are required for movement of the frame. As part of this process, muscle serves as a pumping system for your lymphatic vessels. These vessels are crucial because they help the body transport immune cells and antibodies. They also help remove damaging toxins. Research also shows that a large majority of those with gluten sensitivity have poor muscle to fat ratios. Gluten Destroys Muscle & Causes Protein Wasting One of the most common side effects of gluten is inflammation in the muscles and joints, as gluten proteins create an inflammatory reaction in these tissues that over time leads to many negative outcomes such as: Muscle pain Muscle atrophy (loss) Joint pain and arthritis Weight gain (increased visceral fat – especially belly fat) Weight loss (due to muscle atrophy) – the worst kind of weight loss Restricted mobility Increased risk for injury in those trying to exercise Gluten consumption leads to body protein disruption in several ways and prevents speeding up your healing: Inflammation – Gluten can cause the immune system to literally attack the muscle and joints leading to chronic pain and inflammation. A prolonged immune system attack contributes to chronic degradation of these tissues and subsequently atrophy of the muscle and arthritis in the joint. Hormone Release – To deal with this chronic damage, the body produces cortisol as an anti-inflammatory hormone. Increased cortisol leads to increased visceral fat (belly fat). Damage to the Stomach and GI Tract – Gluten can damage the specialized cells in your stomach and small intestines that secrete vital acid and digestive enzymes. Over time this damage makes it almost impossible to properly digest and break down dietary proteins from meats and vegetables. Many with gluten sensitivity have lost their ability to digest properly and develop protein and amino acid deficits. Gluten-Induced Gut Damage Can Make Meat Digestion a Challenge Many who embark on a gluten free diet still have inflamed and damaged gastrointestinal tracts. Some suffer with low acid production making it hard to digest dietary proteins. This is a big part of the “Catch 22″ in healing. To heal the gut, you need protein, but to digest the protein, you need a healthy and functional gut. The Critical Role of Protein and how it speeds up your healing Protein balance plays a major role body function. It is essential for proper maintenance of the immune system, the detoxification systems in the liver, antibody formation, muscle maintenance, tissue repair, digestive enzyme production, neurotransmitter (brain chemicals), and hormone production. Protein is responsible for building cellular receptors that help recognize hormones, regulate blood sugar, control our circadian rhythm, and control our metabolism. Too Many Carbs Excessive carbohydrate intake causes damage to important proteins in our bloodstream. This damage, often referred to as AGE (Advanced Glycation End products) is a major contributing factor to inflammation and chronic illness. Chronic inflammation leads to hormone changes that tax our body’s protein stores and our ability to heal and repair is minimized. The Problem with Most Protein Powders Unfortunately, most protein powders contain cheap and highly processed ingredients that is harder to digest and damaging to health. Others are full of artificial sweeteners and GMO chemicals like aspartame, sucralose, corn fructose, and maltodextrin. And forget the rice based proteins – they are devoid of nutrients, low in biologically valuable amino acids, have a high potential for arsenic contamination and most importantly contain a concentrated and very difficult to digest type of rice gluten. Other common protein options contain foods with severe allergenic potential. The most common include dairy, soy, and egg. All three of these protein replacements can have severe drawbacks. Dairy is usually a major problem for those with gluten sensitivity. Aside from it’ s allergic potential, most dairy proteins are heat processed and derived from GMO cows being fed GMO grains covered in chemical fertilizers and pesticides. These chemicals are known gut irritants and have been shown to alter the microbial gut balance and contribute to intestinal permeability (leaky gut). Soy proteins are high in phytates and tannins (compounds that inhibit mineral absorption – calcium, iron, zinc). Most soy proteins are also GMO and have been treated with chemical pesticides plus soy is a death-knell for the thyroid gland. Egg protein replacement powders are typically derived from chickens being fed diets high in GMO grain sources. The birds suffer from poor environmental conditions and those who are gluten sensitive often react to eggs from grain fed chickens. What’s the Solution? If you want a high quality protein without the drawbacks to help support your recovery and overall health, I recommend Pure Hydrolysed Collagen. Start with one scoop a day and progress to two scoops. My Pure Hydrolysed Collagen is non-GMO, grass-fed and pure, it has all you need to heal your gut. There are no carbs or calories, it won’t spike blood sugar/insulin, and is free of hormones and antibiotics. Mix it into water, coffee or tea once or twice a day, it will heal the gut in double quick time.
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What is Chocolate Blooming?
Have you ever opened a chocolate bar and noticed a white layer over the surface of your chocolate or little, granular white specks? This is a common phenomenon, and is known as Chocolate Blooming. The good news is that it has little to no effect on your chocolate bar, other than making it slightly aesthetically ‘different’ to your standard, brown chocolate bar look and feel. There are two types of chocolate bloom, one referred to as Fat Bloom and the other is known as Sugar Bloom. Fat Bloom Fat bloom – the most common type of bloom – is a result of a change in temperature in your chocolate, or poor tempering during manufacture. It occurs most often when a chocolate melts and then re-solidifies. A good example of this is when one accidentally leaves a chocolate in the car for a few days, and then opens it. You will note a white discolouration across the surface of the bar. The warmer temperature heats the cocoa butter in the chocolate, which causes it to soften and separate from the rest of the ingredients in the bar. The chocolate then re-solidifies, once the temperature cools, and this creates the fat bloom effect – a slick white layer across the surface of your chocolate. Our Sally-Ann Creed® 70% Dark Chocolate would be susceptible to this effect if left in heat for too long. Sugar Bloom Sugar bloom is most recognizable by the hard, dry, granular crystals that develop on the surface of your chocolate bar. There is a noticeable texture change over the surface of the bar, where little crystals have formed. When chocolate is exposed to moisture, the sugar within the chocolate absorbs this moisture and dissolves the crystals. The sugar rises to the surface and forms small, hard granular lumps. How does one avoid Chocolate Blooming? Fat bloom can generally be avoided by ensuring that the chocolates are tempered sufficiently during manufacture, and are thereafter kept at a consistent, room temperature. With sugar bloom, the sugar crystals react to moisture exposure. By avoiding damp storage conditions, such as in the refrigerator or areas with high humidity, you can help prevent this reaction from occuring which results in the crystals dissolving and coming to the surface. To repair chocolate bloom, one can melt the chocolate down, stir the melted mixture and then pour into molds and allow to cool. This will bring the fat or sugar back into the original mixture, and remove the aesthetic discolouration. But can I still eat my chocolate?! Yes, you most definitely can! Fat and sugar bloom have no effect on the nutritional aspects of your chocolate, only a slightly negative effect on the appearance, due to the discolouration. The product remains perfectly safe for consumption.
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Quick Tips for Menopause
1. MENOPAUSE SYMPTOMS RESPOND TO COLLAGEN Here is some first hand feedback from our customers… “Almost all my menopause symptoms are gone after a few months on the collagen! I only get hot flushes now when I drink alcohol, then it’s my own fault! Lol” JB Hi Sally, FYI…had been taking your Pure Hydrolysed Collagen to assist with my arthritis for 4 months and naturally my pain subsided. But what transpired was the best and most unexpected thing. My menopausal hot flushes disappeared as well. At first I didn’t tie the two together but I had a bad month financially and couldn’t get my collagen and that’s when the hot flushes returned!! Perhaps coincidence? I think not! I have had hot flushes for over 5 years and nothing has helped before this. The fact that they have reappeared after stopping the collagen is what was so interesting. I’m back on the collagen now and will see if the flushes stop again. Hold thumbs!!” KL I have to say I started only this week with your pure collagen and already I noticed a significant difference in the frequency and severity of my hot flashes. Ursula D 2. MENOPAUSE AND YOUR DIGESTIVE SYSTEM Keeping your digestive system working well is another key to good health not only in menopause but throughout your life. Eat organic vegetables where you can, pasture-fed meats and chickens, eggs from pasture-fed chickens and game. Ditch the sugar, alcohol and junk and concentrate on really fresh and healthy foods. 3. MENOPAUSE AND PHYSICAL ACTIVITY Stay active – exercise on its own won’t help you manage your weight but it does help to prevent muscle loss and helps to sensitise insulin. You don’t have to run a marathon or spend all day at the gym. Simply walking every few days or an hour or so is enough. 4. MENOPAUSE AND CHEMICALS Avoid chemicals on your face, when cleaning your home, washing your body and your clothing. Wherever possible, choose natural alternatives to chemicals. Look around your home. You’ll be horrified at how many chemical substances you use every day. 5. MENOPAUSE AND HEALTHY CHOICES Avoid genetically modified foods, avoid man-made fats and oils. Stick to animal fat and olive oil, butter and other healthy fats. You can get all the support you may need and embark on a ‘food journey’ through the 63 Days to Optimum Health Book. You will be guided over the course of 9 weeks to transition in your emotions, food intake and habits to create a new you. Hopefully (if you want to) you will lose weight, feel heaps better, and continue to apply these principles indefinitely. This book is for anyone seeking to ‘create health’ or maintain it. This comprehensive guide offers sections on gut heath, market place myths, substitutions for unhealthy old favourites, superfoods that improve immunity and nourish the body, and delicious, cook-from-scratch recipes that celebrate the benefits of making whole foods at home. By making informed choices, you can enjoy day-long energy and ongoing health.
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