Articles
What is Human Microbiome?
A microbiome is a community consisting of trillions of microorganisms (also called microbiota or microbes) of thousands of different species that inhibit our bodies. These also include bacteria, fungi, parasites and viruses. Inside and out, our bodies are home to a huge array of micro-organisms. Did you know there are more bacterial cells in your body than human cells? In a healthy body these all co-exist peacefully and the largest numbers are found in the small and large intestines. However having too many unhealthy microbes can lead to disease. The gut microbiome refers to all of the microbes in your intestines . These act as another organ that’s crucial for your health. Microbiota stimulate the immune system. They also break down potentially toxic food compounds and synthesize certain vitamins and amino acids. An imbalance of healthy and unhealthy microbes in the gut may contribute to weight gain, sleep disturbances, skin irritations and auto immune conditions. While a balance in gut microbes may help control blood sugar, positively affect brain health and lower the risk of diabetes. How can we ensure that we have enough microbiota and enough of the right types? In addition to family genes, environment, and medication use, diet plays a large role in determining the kinds of microbiota and more specifically which are best for optimum gut health! Here are 5 top tips to a happy gut 1. Eat a diverse range of foods including food rich in polyphenols which are broken down to stimulate healthy bacteria growth (found in green tea, olive oil and dark chocolate) 2. Probiotics: Eat fermented vegetables, like kimchi and sauerkraut, and pickled vegetables, like onions and gherkins which are a source of live cultures of bacteria like bifidobacteria and lactobacilli 3. If using an artificial sweeteners choose one that contains a prebiotic such as https://sallyanncreed.co.za/…/bio-sweet-prebiotic…/ 4. Take supplements that contain live active bacteria such as these: https://sallyanncreed.co.za/product/maxibiotic-20-vegicaps/ https://sallyanncreed.co.za/…/maxifos-prebiotic-powder…/ 5. Eat collagen rich foods such as bone broth or take pure hydrolysed collagen https://sallyanncreed.co.za/…/sally-ann-creed-collagen…/ Join our Instagram Page @SallyAnn_Creed and subscribe to our Newsletter https://sallyanncreed.co.za/subscribe/ receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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Are you deficient of Vitamin B12?
Vitamin B12 is an essential vitamin needed for blood formation, nerve and brain function. Your body doesn’t make vitamin B12, you have to get it from animal-based foods or from supplements. This should be done on a regular basis as your body doesn’t store vitamin B12 for a long time. The older you get the harder it becomes to absorb this vitamin. YOU MAY BE MORE LIKELY TO DEVELOP VITAMIN B12 DEFICIENCY IF YOU HAVE: 1. Atrophic gastritis (where your stomach lining has thinned) 2. If your have pernicious anemia, which makes it hard for your body to absorb vitamin B12 3. If you have conditions that may affect your small intestine (Crohn’s disease, celiac disease) 4. If you have Immune system disorders 5. If you follow a vegan diet (ie: no animal products, including meat, milk, cheese, and eggs) 6. If you are a vegetarian that doesn’t eat enough eggs or dairy products to meet your vitamin B12 needs. 7. If you have been taking certain medications that interfere with the absorption of B12. SYMPTOMS OF A VITAMIN B12 DEFICIENCY INCLUDE: – Weakness, tiredness, or lightheadedness – Constant fatigue – Heart palpitations and shortness of breath – Very pale skin – A smooth tongue – Constipation, diarrhea, loss of appetite, or gas – Nerve problems like numbness or tingling, muscle weakness – Dizziness or issues associated with vision – Mental problems like depression, memory loss, behavioural changes or simply quite forgetful – Elevated homocysteine level – Anaemic – Frequent unexplained pins and needles and ‘shock wave’ feelings DIETARY SOURCES OF THIS NUTRIENT CAN BE FOUND IN: • Organ meats, especially red meat • Fish, seafood • Poultry • Eggs and dairy products (All animal protein will have some B12) TIPS TO PREVENT DEPLETION: • Limit alcohol intake • Add black pepper – The piperine in black pepper aids absorption of all nutrients • Cranberries have been shown to help increase B12 uptake but this is when eaten with food containing B12. • Take a supplement (especially if you don’t eat animal protein) such as Methylcobalamin which is the active, coenzyme form of Vitamin B12.
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4 Vitamins and Minerals to boost your Metabolism
Metabolism is the process by which your body converts what you eat and drink into energy. Calories in food and beverages are combined with oxygen to release the energy your body needs to function. HOWEVER …as you age and begin to lose muscle your metabolism slows down. Supplements for Metabolism: These Supplements for Metabolism can be found at my online store. Here are 4 vitamins and minerals to boost your metabolism (and promote weight loss) 1. Vitamin D Your body can get all the vitamin D it needs from the sun. However most people today spend too much time indoors (especially during periods of lockdown). Getting enough vitamin D from food is difficult, so supplements are often recommended. Some evidence suggests that getting enough vitamin D could also enhance weight loss and decrease body fat. 2. Iron It plays a role in helping your body create energy from nutrients. Iron helps carry oxygen to all of the cells in your body, including your muscles. This then in turn helps them burn fat. 3. Magnesium Magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including controlling blood glucose, regulating blood pressure and keeping bones strong. 4. B vitamins The main function of the B vitamins is to help your body metabolise carbohydrates, fats and proteins and to use the stored energy in food. B Vitamins are like the building blocks of a healthy body and have a direct impact on your energy levels, brain function, and cell metabolism! B-complex vitamin supplement might be the simplest way to get these benefits into your diet, however there are plenty of foods that contain B vitamins as well! You will find most of the above vitamins and minerals available online at www.sallyanncreed.co.za/shop Join our Instagram Page @SallyAnn_Creed and subscribe to our newsletter: https://sallyanncreed.co.za/subscribe. You’ll receive free food lists from The Low-Carb Creed when you join. This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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5 ways Collagen boosts thyroid health
We have SO many messages and testimonies of people who have had amazing results with our Pure Hydrolysed Collagen regarding thyroid health and function. Collagen, a crucial protein in the body, offers potential benefits for thyroid health. Firstly, collagen contains amino acids like glycine, proline, and arginine, which support the synthesis of thyroid hormones. These amino acids play a role in converting the inactive thyroid hormone (T4) into its active form (T3). Additionally, collagen provides structural support to the thyroid gland, promoting its optimal function. The protein also aids in reducing inflammation, which is vital as thyroid disorders often involve immune system imbalances. Collagen’s ability to support gut health is noteworthy, as a healthy gut contributes to better absorption of essential nutrients for thyroid function. Including collagen-rich foods or supplements in one’s diet may help enhance overall thyroid health by addressing various aspects like hormone synthesis, gland structure, and inflammation reduction. Furthermore, collagen’s role in promoting a healthy gut lining is pivotal for thyroid health. Leaky gut syndrome, where the intestinal barrier becomes permeable, is associated with autoimmune thyroid conditions like Hashimoto’s disease. Our incredible Pure Hydrolysed Collagen can help maintain gut integrity, preventing the leakage of harmful substances into the bloodstream that might trigger an immune response against the thyroid. Moreover, collagen supports the production of other proteins necessary for tissue repair and regeneration, aiding in the recovery of damaged thyroid tissue. The anti-inflammatory properties of collagen contribute to managing chronic inflammation, a common factor in thyroid disorders. In conclusion, integrating collagen into your diet may offer a multifaceted approach to supporting thyroid health through its impact on hormone synthesis, structural support, gut integrity, and inflammation modulation. Here are some other ways collagen helps your thyroid health: 1. Collagen balances other PROTEINS in the body. Remember we MUST HAVE protein for a healthy thyroid gland (if you are suffering, here’s one quick way to improve it). In hypothyroid patients, tryptophan is converted to serotonin. This suppresses thyroid function further (by increasing other thyroid-suppressing hormones like cortisol and estrogen). This is where collagen comes to the rescue – there is NO tryptophan in collagen – that is just one reason it is so beneficial to the thyroid. 2. Collagen lowers CORTISOL in hypothyroidism, which lowers stress levels. Stress hormones block the conversion of T4 to T3 (the active hormone) in the liver – collagen boosts the liver’s ability to convert T4 to the active T3 form by lowering cortisol. Amazing. 3. Collagen lowers ENDOTOXIN, a thyroid-suppressive substance over-produced by intestinal bacteria – usually found in hypothyroidism. It over-burdens the liver, prevents detoxification of estrogen and cortisol and prevents healthy liver detoxification. Collagen is the most wonderful liver detoxifier. 4. Collagen boosts thyroid and METABOLIC RATE by regulating BLOOD SUGAR. Almost all of us need to be on a lower carb diet for good health. However hypothyroid sufferers do need more carbs in their diet – it’s a fact. The worst thing you can do if hypothyroid is to go into ketosis. Collagen helps to regulate blood sugar as you transition to a lower carb diet, as it will enable you to metabolise carbs without the need for extra insulin, and it will prevent a rise in blood sugar. Most hypothyroid sufferers are (or become) insulin resistant – and they have been shown to have more than 26% less glycine than they need – another reason glycine-rich collagen is helpful to hypothyroid and diabetic patients. 5. Lastly, collagen improves the thyroid’s ability to USE T3. Having adequate levels is not enough – you need to be able to UTILISE this T3. Collagen also helps to restore insulin sensitivity and help you reverse insulin resistance, thereby improving your thyroid health. Our amazing Pure Hydrolysed Collagen protein powder comes from grass-fed cows. It has no taste or smell, is non-GMO, and produced from only grass-fed cows. It’s also Halaal! You’ll find it at https://sallyanncreed.co.za/shop
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Healthy Habits to support your Wellness Journey
Congratulations – you have already taken the first step in the right direction and are ready to take on some healthy habits! Just a few things to consider which we hope you will find helpful: Weight itself is not necessarily the marker of success. Exploring your dietary habits and maximising your nutrition will have a positive outcome on your weight however it’s important to consider one’s diet in combination with physical activity and developing healthy habits. Your health outcomes begin with YOU and every single choice you make though out the day. Equip yourself with the knowledge to make informed decisions to support your wellness for life. Here are our top seven healthy habits we recommend: Healthy Habits to support your Wellness Journey Begin your morning with a tall glass of warm lemon water; Start the day right with a high protein breakfast; Enjoy a cuppa in the morning; Practise mindful eating; Getting the right vitamins and minerals for your body’s needs; Ask yourself – “why am I eating this right now?”; Choose to move more and be realistic. Begin your morning with a tall glass of warm lemon water. Begin your morning with a tall glass of warm lemon water. Lemon water helps to flush out impurities, keeps your skin healthy, promotes iImmune Support and supports digestive and kidney health. While lemons contain an abundance of nutrients (Riboflavin, Folate, Vitamin B6, Vitamin A, Vitamin E, Vitamin C, Calcium, Magnesium, Iron, Fibre) consider adding the pulp for improved gut health. Pectin, the fibre found in lemon pulp, helps slow sugar and starch digestion and may lower your blood sugar levels as well. If you want to lose some ‘water weight’ lemon water is a fabulous diuretic and may provide relief from heartburn, bloating, diarrhea, constipation and indigestion Starting the day right with a high protein breakfast Starting the day right with a high protein breakfast has been known to benefit muscle health and support weight loss by reducing cravings. If oats is on your menu then give this recipe a try. It’s so quick, easy and absolutely delicious! Ingredients are available from our online store and can be delivered to your door! Ingredients: Sally-Ann Creed Quick Oats; Almond or oat milk; Sally-Ann Creed Chia seeds (optional); Sally-Ann Creed Honey; Sally-Ann Creed Pure Hydrolysed Collagen. Topping options: Sally-Ann Creed Peanut Butter; Berries; Sally-Ann Creed Fruit; Sally-Ann Creed Seeds; Next Steps: Combine oats and milk into your bowl and add chia seeds if you like. Add some honey and Sally-Ann Creed Pure Hydrolysed Collagen. Stir together until combined. Cover your bowl and chill overnight. The next morning add your toppings and enjoy! We love to add fresh berries, banana, seeds and a spoon of peanut butter. Ingredients available here: www.sallyanncreed.co.za Enjoy a cuppa in the morning Drink coffee or tea. The caffeine in coffee or tea is known to promote weight loss because it boosts your metabolism. Don’t overdo it though and try lose the milk and sugar. Practise mindful eating Practise mindful eating – sit at the table and focus on the eating experience. Put your phone away and keep the TV off. Slow down and enjoy each mouthful. You will most likely find you will feel fuller sooner and become more mindful about what you put into your mouth and body as a source of nourishment. Getting the right vitamins and minerals for your body’s needs Make sure you are eating enough of the right foods and you are not deficient of any essential vitamins or minerals. If you suspect you may be deficient, speak to your healthcare practitioner or ask the Sally-Ann Creed team who are here to support you on your wellness journey. Ask yourself this question Why am I eating right now – am I actually hungry or is it for another reason? Are you eating out of boredom, habit, stress or are you really hungry. You don’t want to wait until you are absolutely starving before eating a meal, but once you begin to tune into your body you will start to understand what it needs. Many times of the day you will find yourself subconsciously reaching for a snack or a meal because it has become ingrained as routine or habit even if you are not actually hungry. A tall glass of water will go a long way in times like these. Choose to move more and be realistic Make a conscious choice to move more in your day to day lifestyle. You don’t need to be hitting the gym to get active but simply include 20 -30 minutes of mild to moderate activity daily in any form. To begin it may be the choice of a quick home work out in the living room, taking the stairs over the elevator or a brisk walk around the block. Set yourself some “healthy habit” goals which are manageable long term. When looking at maintenance, always considering behaviours that are sustainable and will set you up for the best chance of success. Yours in Health and Wellness Roxy Davis – CEO Sally-Ann Creed by Creed Living Creed Living Head Office, Cape Town 1 Fairway Business Park, Stibitz Road, Westlake, 7945 Email: roxy@sallyanncreed.co.za Phone: 021 794 3052 http://wordpress-221143-1979251.cloudwaysapps.com This email is subject to the following disclaimer
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Fitness training that suits your body!
Fitness is not a one size fits all topic and we all have our own preferences when it comes to staying fit. There are several different styles of training which one can use to achieve their personal fitness goals and most people choose to stick to the one they most enjoy. Here are different types of training styles that you can easily incorporate into your lifestyle! As an addition to all the below-mentioned styles, it is worthwhile mentioning that training your balance will also go a long way in improving your daily movements. Your balance is tested when doing strength training but further training for your balance could include practice standing on one leg and if that gets easy, close your eyes, and try it! It may seem easy at first, but it will make trying to wash the other foot in the shower that much easier! Cardiovascular training: This type of training can be defined as any activity that increases your heart rate for a sustained period. The following exercises can be incorporated to develop your aerobic fitness levels: Running Swimming Cycling Rowing Hiking Do all of these at your own pace and slowly build up the intensity of your workouts. It can be as simple as walking for an hour and sometimes alternating with a bit more vigorous exercise for a shorter period. It really all depends on your goals and your current level of fitness, Strength training: Contrary to popular belief, you do not need to only do weight training to develop strength! Any activity that forces your body to work against gravity can make you stronger. These activities could include picking up your children or even carrying the groceries. As previously stated, the key is to work against gravity. A couple of exercises that you can do also include push ups, burpees, pull-ups, and step-ups to name a few. Strength is a relative term as it means something different to each person. Once you figure out what yours, do more of it and there are plenty of options to choose from! Flexibility training: The type of training is arguably one of the most important types of training because muscles that are flexible have less of a chance of getting injured. It is also said that the more flexible and mobile you are, the better you will age and move freely with little aid. The way in which you can improve your mobility and flexibility include dynamic stretches as well as static stretches. Dynamic stretches such as wall running, high knees and hamstring walkouts are all beneficial to improving your flexibility. Static stretches such as a standing quad stretch, hamstring stretch, neck and shoulder stretches should be incorporated into your daily activity. Do the above for just 15 mins every day and you will undoubtedly feel the difference in your movement. We would love to hear more about your personal fitness journeys. If you would like to know more about starting yours, please get in touch!
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Five Surprising Uses for a Banana Peel
We have all heard of the benefits of eating a banana before a run or strenuous workout but how can you make your banana and the banana peel go the extra mile? Here are five surprising uses for banana peels to help you do just that 1. Acne & wrinkles – banana peel houses nutrients and antioxidants which work wonders on your skin. Gently rub the inner peel on your skin and leave on for 30 minutes. Wash off with warm water and moisturize. Repeat 3 times a week and see if you note any changes to your skin complexion. 2. First Aid – rubbing a banana peel against sunburn, poison ivy rash or bug bites can sooth the skin and reduce itching. 3. Placing the peel on a splinter in the skin for 15 minutes can help draw it to the surface. 4. Shoe polish – rub the banana peel on your leather shoes and then buff them up with a soft cloth, we’re calling it Natures Shoe Polish! 5. Easy composting – by adding banana peel to your compost it will help introduce a multitude of nutrients. These will introduce nutrients including calcium, magnesium, sulphur, phosphates, potassium and sodium. Simply cut the it into small pieces then bury the banana skin bits under the plant you want to fertilize (ideally next to the roots). Water the plant right away to let the soil sit on top for a bit and let the banana skin work its magic. So, the next time you finish that banana snack, save the peel and give one of these a try! We’d love to hear from you on how you utilize this powerhouse fruit!
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Avoid nightshades before surgery
AVOID NIGHTSHADES BEFORE SURGERY Are you one of those people who seems to struggle for days to recover from anaesthesia? If so, you may find avoiding the nightshades will help you recover faster. Research suggests that nightshade vegetables (tomatoes, aubergine, bell peppers and potatoes) can delay recovery from anaesthesia. Who knew? The solanaceae family of plants inhibits two enzymes which help the body recover from anaesthetic drugs. To optimise recovery, omit these for a week prior to surgery. Of course anaesthesia is also very hard on the liver, so it’s a very good idea a week prior to surgery to take both our Pure Hydrolysed Collagen and Milk Thistle. These will both do damage control and help you in the recovery process. We sincerely hope nobody needs surgery, but if you do these are a couple of tips to help you. You can get these products at https://sallyanncreed.co.za/shop Disclaimer: You can simply click on the name of each product mentioned above (in bold) and a hyperlink will take you directly to the product for an easy purchase. Originally published on https://www.facebook.com/SallyAnnCreedSA/ in 2020.
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