Articles
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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Anatomy of a laugh
ANATOMY OF A LAUGH When we laugh, we engage our entire body in the act. At least 15 different muscles in the face are called into action, along with our respiratory system and other muscle groups. But more importantly, laughter sends serotonin levels soaring in the brain, erasing mild depression in just a few minutes. Give happiness levels a boost The quickest way to feel better is to get moving. A brisk walk can get endorphins flowing, giving you the same feel-good boost as a shot of morphine, without the risk of drug addiction. Exercise helps you manage pain better and helps you sleep better Spread your happiness. Your happy emotions can affect others, make the people close to you happier – and make the people close to them happier. Surround yourself with positive people to remain positive too. Fake it until you make it. If you act happy, people see you as happy, and you see yourself through their eyes. You feel happy. Start with a smile to help you break free of the doldrums.
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Burning Mouth Syndrome (BMS)
BURNING MOUTH SYNDROME is a distressing condition that is all too common. Your mouth feels as though you have had a big gulp of boiling water and scalded your tongue and lips, gums, palate and/or throat or all of the above. It can appear out of the blue, develop over time or come and go. Some of the conditions which are linked to this include diabetes, allergies, candida overgrowth, acid reflux, thyroid conditions, menopause or medication. It also seems to be not too bad in the morning, and then get worse as the day progresses. Some of the symptoms include: Pain Increased thirst Changes in, or loss of taste Metallic taste in mouth that remains even after eating or brushing teeth Burning sensation in one or more areas of the mouth RISK FACTORS While this can happen spontaneously, some common medical conditions that can cause BMS include: Sjogren’s Syndrome Radiation therapy Chemotherapy Low blood pressure medications Vitamin B deficiency Iron deficiency Acid reflux Diabetes Thyroid problems Fungal infection in the mouth Allergic reactions to dyes, foods, toothpaste, fragrances or environmental elements OTHER RISK FACTORS YOU MIGHT CONSIDER: Being female Postmenopausal Over the age of 50 Dry mouth A recent illness New medication A recent traumatic life event Elevated stress levels Conventional therapy is merely giving salivary replacement products and various drugs, many with side effects. Here are a few things we have found to have helped people we’ve dealt with: VITAMIN B12 UNDER THE TONGUE: one of the main nutrient deficiencies which can cause this is Vitamin B12, and more than 50% of people with BMS had high homocysteine levels due to B12 deficiency. B12 reduces homocysteine, and in most cases will eliminate BMS. In addition to this, make sure you eat more beef, liver, wild-caught salmon, sardines and mackerel to boost your levels. Take B12 for around 8 months, then see how you go without it after that. It will take a little while to work. IRON RICH FOODS: sometimes in addition to a B12 deficiency – or because of low B12 – your iron stores will be low. Don’t ever take iron unless you have a blood test!! Too much iron is more dangerous than too little – but you can eat iron-rich foods like: organic beef liver, grass-fed beef, sardines, and other animal products for heme-iron (the most important one). Non-heme iron although poorly absorbed and not the same as animal-derived iron, can be obtained from spinach, pistachios and raisins. ZINC: a deficiency in zinc is also a cause of BMS, and this deficiency is widespread. Some signs of deficiency are a weak immune system, diarrhoea, allergies, thinning hair, leaky gut and acne. Zinc-rich foods include: pumpkin seeds, grass-fed beef (very nice source), cashews, cocoa powder and kefir.
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DEM BONES
DEM BONES If you think calcium is all you need for your bones, you’d be dead wrong. Without Vitamins D3 and K2, vitamin C and Pure Hydrolysed Collagen. You will not build healthy bone after about 25 years of age. Collagen makes up 90% of organic bone mass in fact not calcium! These three components are critical to healthy bone – Collagen, vitamin C, vitamin D3 and vitamin K2. Calcium gets all the ‘glory’ for bone strength but it’s only one of many elements in bone. In fact it’s actually something that can do great harm to the body. That is if it goes to the wrong place. Vitamin D3 and collagen are intricately involved in the health of your bones, and with vitamin K2, the calcium in food will be transported to bones instead of arteries where it doesn’t belong. Calcium embeds itself within the collagen matrix to provide strength and stiffness to bone. Recent studies show it’s not loss of calcium but rather collagen together with a low vitamin C status which leads to low bone density. This hence leads to an increases fracture risk. With enough Vitamin C, K2 & D3 – calcium can work hand in hand with collagen to make bones flexible not brittle, and thus so much stronger. Think of a green branch – how much stronger it is than a dead, dry branch? Brittle bones is another term for osteoporosis, and this leads to fractures – you want ‘flexible’ but strong bones. Dr Tom Levy also shows how osteoporosis is in fact scurvy of the bones – but that’s another thing – suffice to say Vitamin C in bone healthy is pivotal. Any damage to the collagen network in our bones can lead to up to a 50% loss in bone strength. As well as 30% loss in elasticity or flexibility. Bone mass peaks at the age of 20 years old. Keeping it there is the secret to never getting osteoporosis or osteopenia. 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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STRONG BONE RECIPE
STRONG BONE RECIPE Take 1 x Vitamin K2 Premium daily. Unlike vitamin K1 found in green leafy veggies, vitamin K2 is naturally-occurring in animal-based foods, notably poultry and meats like beef and pork. You’ll also find it in cheese, eggs and beef liver. But K1 is not converted to K2 in the human body. Take a 1 x Vitamin D3 Premium daily – get your blood tested if you are unsure of your D3 levels – ideal range is anywhere from 45-80. Take 2-4 x Ester C or a teaspoon of Scorbi-Cee daily for vitamin C Don’t supplement with calcium, our food is awash with calcium and new studies show the dangers of calcium supplementation are enormous (there’s even a book by Dr Tom Levy called “Death by Calcium”) Take our Pure Hydrolysed Collagen or Super CollagenT2 – see our website here https://sallyanncreed.co.za/product/collagen/ for collagen products). Super CollagenT2 is advised for osteoporosis and osteopenia. THE STRONG BONE RECIPE ABOVE IS A GREAT RECIPE FOR IMPROVING OR MAINTAINING BONE STRENGTH. 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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Berberine Complex
I think of all the products I’ve developed, this is one of the ones I am most proud of. Some studies say when you take Berberine, it is advisable to take a break every 8 weeks. I don’t really agree with this but the rationale is that it may kill off some beneficial flora if taken indefinitely. Well, this has been taken care of with a powerful probiotic blend built into the recipe. The other thing I’ve included is chromium for even better blood sugar control. Berberine on its own is an amazing product for normalising blood sugars. However with Berberine Complex you have the added chromium for that ‘double whammy’ for those who wish to lose weight while controlling blood sugar levels. Several B Vitamins (which can sometimes be depleted with long-term use of Berberine) have been added. So that this won’t happen especially Vitamins B1, B6 and B12. These vitamins may also help to control homocysteine levels and prevent anaemia. Lastly, Milk Thistle has been included in the formulation to assist the bioavailability of Berberine. Milk thistle acts as an inhibitor of the transporter that limits absorption. So this is a revolutionary product and one I think you’re going to love! 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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WHY YOU DON'T WANT TO TAKE CALCIUM
WHY YOU DON’T WANT TO TAKE CALCIUM Calcium’s great for bones, but not for arteries! What you are told is that you need calcium for strong bones. Yes, you do – but not in supplemental form, and not without vitamin K2 being present. You have an enormous amount of calcium in the diet actually, but it’s where it goes that is the problem! It generally lands up in the wrong place, instead of going to the bones. Most often, it ends up causing atherosclerosis or hardening of the arteries and hardens plaque therein. In order to reverse this, you need vitamin K2 to remove this plaque. (It’s not about cholesterol notice, it’s about calcium). So how do you then remove this calcium from the arteries? More Vitamin K2 in the diet will enable the body to absorb more calcium for your bones, but removes up to 37% from where it shouldn’t be – ie. in the arteries – redirecting this calcium to the long bones where it belongs. Take a good K2 supplement and/or eat plenty of the following foods from grass-fed/pasture-reared produce such as: butter, cheese, eggs, beef, chicken liver, salami. The landmark Rotterdam Study showed that taking more than 32.7mg of vitamin K2 daily reduced arterial calcification by 50%. As well as cardiovascular death by 46% compared to those getting less than 21.6mg a day. The Calcium Score is one of the most predictive tests of having a heart attack. Statin drugs which weaken the heart muscle, block the influence of K2, and can lead to more plaque being laid down in the arteries. They prevent K2 doing its job. They also have cardio-toxic properties, and as cholesterol is not the problem, but rather inflammation which causes plaque build-up which then is hardened by calcium – you can see where this is going. Blood thinners, particularly warfarin, promote calcium build-up, preventing coagulation in the short term, but aggravating mineral plaque in the arteries in the long term. (Find a holistic doctor who you can work with – never stop anything without your doctor’s supervision.) 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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Make Your Own Healthy Cleansers
With all the dangerous chemicals around today, consider always trying to make something yourself. These do-it-yourself cleanser concoctions are designed for dry, oil or normal skin types. The apple cider vinegar acts as a natural astringent; the olive oil helps remove dirt; the lactic acid in the yogurt exfoliates; and the lemon juice tightens pores. What more could you want. Dry Skin: Mix 1 cup plain yogurt, ½ mashed banana/avocado, ¼ tsp apple cider vinegar, 1 tsp olive oil Oily Skin: Mix 1 cup plain yogurt, ½ tsp olive oil and ¼ tsp lemon juice Normal Skin: Mix 1 cup plain yogurt, 1 tsp olive oil and ¼ tsp apple cider vinegar Choose a cleanser depending on your personal skin type. Combine all ingredients well. Scoop out approximately ¼ cup and apply all over face with a soft, circular motion. Rub into skin for at least one minute. Rinse well with cool (not cold) water. Gently pat dry with a soft cloth. Store any unused cleanser in the refrigerator for up to seven days. 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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CAN YOUR LIVER AFFECT YOUR THYROID?
Absolutely! Firstly, remember the inactive T4 hormone made by the thyroid needs to be converted by the liver. It is converted into the active form – T3. So if your liver is not in good nick, you may find your thyroid is somewhat sluggish. Improving liver & gut health is the first step to improving thyroid health. The thyroid gland affects metabolic rate and while the body provides glucose for energy from food – if you are exercising or haven’t eaten for a while – your liver is responsible for supplying the glucose. This glucose is needed for maintaining normal blood sugar levels from its glycogen stores. In order to make glycogen the liver needs the thyroid to ‘tell’ it to do so. First, the pituitary gland secretes thyroid stimulating hormone (TSH). This signals the thyroid to make T4 which then goes to the peripheral tissues such as l liver, kidneys and muscles. This is where it is converted to the active form of thyroid hormone called T3. Without enough T3 you won’t get that much glycogen. Which means you will experience low blood sugar (hypoglycemia) and very poor phase 2 detoxification by the liver. 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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