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Food Fact: Asparagus
Did you know that asparagus is one of the most amazing nutritionally well-balanced vegetables and low in calories. It is known to be high in anti-inflammatory nutrients, may boost energy, cleanse the urinary tract and neutralize excess ammonia. Asparagus is a good source of: Vitamins C – important for proper functioning of the immune system Vitamin A – needed for eye health, vision, immune function, cell growth Vitamin K –important for blood clotting, bone health and possibly heart health Vitamin E – antioxidants that protect your cells from oxidative stress. Fibre – essential for your digestive health and promotes heart health Asparagus is also high in: Folate (vitamin B9) which may reduce the risk of depression and a nutrient important for a healthy pregnancy Antioxidants which may contribute to cardiovascular health because antioxidants may combat free radicals. Potassium – an effective way to lower blood pressure and reduce the risk of cardiovascular disease The flavonoid quercetin which is also an “ionophore” – something used to transport zinc intracellularly to assist immune system function. It is a free radical fighter, may reduce inflammation and may prevent infections due to its antibacterial properties. It may also help to fight viruses and may reduce the risk of heart disease and strokes due to the flavonoids present. Cell health, blood vessel health and blood flow through arteries may be improved by Quercetin. Asparagus can be eaten raw or cooked. Just bear in mind that cooking time will have an effect on the health benefits. A STEAMED ASPARAGUS RECIPE One bunch of asparagus spears Olive oil Salt Lemon juice Next steps: Place water in the bottom half of a steamer pan or basket and bring to a boil first. Trim any dry ends off of the asparagus and place in the top half of the steamer. Steam for approximately 3- 5 minutes depending on the thickness of the asparagus, or until asparagus is tender and still has a little crunch. You can drizzle with the olive oil, lemon juice and season with salt to taste. As a rule of thumb, the longer the asparagus is cooked for, the more nutrients are lost though cooking. If you don’t eat asparagus but are looking for a good source of quercetin, vitamins or minerals you will find them available online here www.sallyanncreed.co.za/shop
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What are Functional Foods?
Have you ever wondered what people mean when discussing functional foods and nutraceuticals? Functional foods are food items or ingredients that exhibit additional health benefits to the body beyond simply supplying it with energy or fuel for functioning. Nutraceuticals are also functional foods as they are derived from food items but used in a medicinal manner in the form tablets, capsules or liquid to be of benefit to the body. Nutraceuticals are a group of products that are more than just food but are less than pharmaceuticals. Nutraceuticals is an umbrella term commonly used to describe any product derived from food sources that has additional health benefits over and above the foods basic nutritional value. Think about the word – “nutrient” (a nourishing food component) and “pharmaceutical” IE: more than food but not a medical drug. In many countries nutraceuticals are taken as part of dietary supplements. The philosophy behind nutraceuticals is to focus on prevention. Combining a food first approach with supplementation to support healthy outcomes. As the Greek physician Hippocrates (known as the father of medicine) aptly stated “let food be your medicine” and evidence strongly supports his thinking! Nutraceuticals as a term first originated in Japan in the 1980’s where nutraceuticals were developed to improve better health in the general population. These nutritious foods health benefits extend beyond the nutritional value. Some contain supplements and additional ingredients to improve overall health. They have multiple Health Benefits which include: PROTECT against disease Many are rich in anti-oxidants – These compounds help to scavenge and neutralise harmful molecules known as free radicals that lead oxidative stress – they help prevent cell damage and the development of chronic conditions (1) PREVENT nutrition deficiencies Which may be caused by an inappropriate diet Possible malabsorption due to chronic conditions PROMOTES growth and development Supplying the body with the correct nutrients in the correct amounts You get two types of functional foods or nutraceuticals (2) CONVENTIONAL AND MODIFIED CONVENTIONAL These are natural, whole food ingredients rich in nutrients such as vitamins, minerals, antioxidants and heart healthy fats. Examples of nutrient rich ingredients are: fruits, vegetables, nuts, seeds, grains, legumes, seafood, fermented food, herbs and spices and some beverages.If you consider oats as an example, oats are shown to reduce inflammation, enhance immune function and improve heart health. Oats also contains Beta-Glucan which is able to lower total cholesterol and reduce LDL (bad) cholesterol. (3) MODIFIED These are foods that are fortified with additional nutrients such as minerals, vitamins, fibre and probiotics. These foods that are fortified can include juices, dairy products, milk alternatives, grains, cereals and eggs. (4) Remember wholefood ingredients should make up 80-90% of your daily consumption. Stay away from sugar-containing products, refined carbohydrates and highly processed foods! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4644575/ https://www.eatright.org/food/nutrition/healthy-eating/functional-foods https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/ https://www.ncbi.nlm.nih.gov/books/NBK208880/
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Are you eating enough Protein?
Here are some tell-tale signs you may not be getting enough protein in your diet. If you suspect you are not eating enough you can increase your meat, fish, eggs and poultry. Protein is essential to prevent muscle loss, and stay alive and well. Loss of muscle mass and decreased strength You are seldom full and snack constantly – protein keeps you satisfied for 5-7 hours without snacking You get hungry soon after eating a meal – if so eat more in that meal Anaemia – a sure sign of deficiency You struggle with energy levels, often feel tired and experience blood sugar highs and lows Are you often in a bad mood? It’s one sign of deficiency Do you have frequent infections/colds/flu, or do you stay sick longer without recovering? Do you have very weak/brittle finger nails and hair? Does your hair grow very slowly? Slow wound healing is a sign of protein deficiency You experience “stress fractures” – the body will ‘steal’ protein from your bones and organs if you don’t have enough proteinSo make sure you have plenty of healthy, clean protein (not the takeaway kind), with fresh vegetables and enough healthy fats to make you feel full and prevent snack attacks. You’ll feel so much better on more protein. Disclaimer: This post is subject to our general disclaimer https://sallyanncreed.co.za/disclaimer/.
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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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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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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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Bone broth for iImmune Support
Bone broth for iImmune Support – So how does it really work? Bone broth is a superfood that can strengthen your immune system. It really goes to show grandmas chicken soup to fight was spot on with scientific data now able to back it up! Bone broth contains essential nutrients that help your immune system to function properly. This nutritious and cost effective broth is made from boiling animal bones, adding vegetables and herbs then simply straining out the solids laving you with a broth abundantly rich in amino acid, vitamins, minerals and packed with anti oxidants. The benefits of bone broth include boosting your immune system, reducing inflammation, improving gut health and maintaining balanced nutrition. Top Tips: To enhance the flavour of the bones you can roast them in the oven until lightly browned before adding them to the pot. Broth freezes incredibly for up to six months. It is fantastic to add to other soups or dishes and can simply be enjoy on its own. Broth can be made from bones of any kind including beef, lamb, pork, fish, shellfish or chicken. Adding additional herbs and spices to taste are always a great idea. Here are some suggestions: Beef bones – rosemary Chicken bones – ginger, turmeric Fish bones – parsley and thyme Pork bones – thyme The most effective bone broth recipe from a convenience and cost perspective is the one that best suits your needs and what you currently have in your fridge. We don’t like to waste a single cutting or skin so keep a container in the fridge for your “offcuts” and collect any vegetables tops, peels or skins for your recipe. Click here for a bone broth recipe: https://sallyanncreed.co.za/recipes/bone-broth-recipe-with-a-personal-touch/ 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/ on 1 February 2021. Instagram: @SallyAnn_Creed Facebook: @SallyAnnCreedSA
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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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