Articles
The difference between a Probiotic and Prebiotic
Probiotic and Prebiotic? Trusting Your Gut In human intestines, there are many strains of two main species of friendly bacteria, Lactobacillus and Bifidobacterium. Probiotics and Prebiotics both help those friendly bacteria, but in different ways: What is the Difference between Probiotic and Prebiotic? The lining of our gut is covered in microscopic bacteria. Collectively, these organisms create a micro-ecosystem known as the microbiome. The microbiome plays an oversized role in our health. Therefore, what you feed your microbiome is what has the biggest impact on its health. And the healthier it is, the healthier you are. The key to a healthy microbiome is nourishing a balance among the bacteria. In order to do so, you can: Use Prebiotics to help the microbes already inhabiting your gut by giving them foods they like, and Use Probiotics to add living microbes directly to your system. Prebiotics are specialized plant fibers. They act like fertilizers that stimulate the growth of healthy bacteria in the gut. Prebiotics are found in many fruits and vegetables, especially those that contain complex carbohydrates, such as fiber and resistant starch. These carbs aren’t digestible by your body, so they pass through the digestive system to become food for the bacteria and other microbes. Whereas Probiotics are different in that they contain live organisms, usually specific strains of bacteria that directly add to the population of healthy microbes in your gut. Microbiota-loving foods such as: Fiber-rich foods: Fruits, vegetables and whole grains Potatoes Bananas Artichokes Are recommended to consume in conjunction with a prebiotic supplement. And fermented foods such as: Yoghurt Kombucha Tempeh Sauerkraut Contain live microbes just as a probiotic supplement does. So which should you take? Take both! Sources: Lyte M, et al. Resistant starch alters the microbiota-gut brain axis: Implications for dietary modulation of behavior. PLOS One. 2016;11:1.Quigley EM. Basic definitions and concepts: Organization of the gut microbiome. Gastroenterology Clinics of North America. 2017;9:2.Salonen A, et al. Impact of diet and individual variation on intestinal microbiota composition and fermentation products in obese men. ISME Journal. 2014;8:2218.Yatsunenko T, et al. Human gut microbiome viewed across age and geography. Nature. 2012;486:222., Rountree R. The human microbiome — Humans as super-organisms. Alternative and Complementary Therapies. 2011;17:70.Lynch SV, et al. Targeting gut flora to treat and prevent disease. The Journal of Family Practice. 2016;65:2369 (297 words).
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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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How do I take this? A Guide to our Products
People often ask us How do I take this? Our Sally-Ann Creed Products, directions for use and what can they be taken with are all below. We have put together a comprehensive list of “How do I take this”. The list has 35 Collagen, Vitamins, Minerals and Nutraceuticals, Pantry and Sugar Alternatives. We have 170 products in our range and we will continue to update this list. Contents: Pure Hydrolysed Collagen Beauty Bullets Collagel Colla-Joint Plus for Man’s Best Friend Skinny Collagen Soup Super CollagenT2 Gelatine Berberine Complex Biotin Bio Chelated Magnesium Premium Clear Skin & Lips CoQ10 Ester C caplets L-Glutamine Magnesium Citrate Powder MaxiPrebiotic MaxiProiotic 20 Milk Thistle Premium MaxiMSM (powder and tablets) Olive Leaf Omega-3 Fish Oil Quercetin Scorbi-Cee and Super-Cee powder Skinny Fibre Vitamin D3 Premium 5000iu Vitamin K2 Premium 100mcg Zinc BioSweet Xylitol & Erythritol Keto Sweet Zero Collagen Products 1. Pure Hydrolysed Collagen About: ‘There’s no magic bullet, although I do admit collagen does come close. You won’t live forever but you’ll have a better quality of life and look a lot better too (on the inside and out)’ – Sally-Ann Creed. https://sallyanncreed.co.za/product/collagen-pure-hydrolysed/ Direction for use: 1-2 scoops (14ml scoops are placed in the bag) can be added to your morning tea/coffee/glass of water at least an hour or more before breakfast. You can also take it between meals or last thing at night. Where possible avoid mixing it with other proteins however, if you absolutely cannot take it unless you have yogurt or something else, you will still derive benefit from it. Do not mix it with the Super CollagenT2 (chicken) type 2. If you are taking both, then take them at least 2 hours away from each other to ensure the best absorption possible. Always increase water intake with collagen. Can take with: L-Glutamine powder in water 2. Beauty Bullets About: Each capsule contains 575mg pure collagen. Now you can have the choice of either powder or capsules when getting your ‘collagen fix’ daily. We understand that for travelling, or if you are sensitive to taking powders you might want capsules, so now you can get pure hydrolysed collagen in capsule form. These BEAUTY BULLETS are literally ‘shots’ of Pure Hydrolysed Collagen. https://sallyanncreed.co.za/product/collagen-beauty-bullets/ Direction for use: Take 5-10 Collagen Beauty Bullet Capsules 1-2 x a day with hot or cold liquid (great for travellers). Can take with: Same instructions as collagen 3. Collagel About:A unique blend of Pure Hydrolysed Collagen (NON-GMO, Grass-Fed and 100% Pure) from a clean bovine source. It is exactly the same excellent Pure Hydrolysed Collagen you will find under our label. In addition we have included Pure Hydrolysed Gelatine with a potent prebiotic powder to improve and promote the healthy colonic flora. The addition of hydrolysed gelatine brings the price down but the effects are the same. https://sallyanncreed.co.za/product/collagel/ Direction for use: Take 1 tablespoon in water or stir into your coffee – it dissolves instantly and has no taste. 4. Colla-Joint Plus About: A powerful supplement which includes Collagen, MaxiMSM, gelatine, probiotic and prebiotic to improve bone and joint health, digestive health and promotes the health of skin, nails and hair. https://sallyanncreed.co.za/product/collagen-plus/ Direction for use: One scoop a day in warm or hot water. Add to food or with yoghurt. Ingredients: Collagen, gelatine, probiotic for the health of the gut. 5. Super CollagenT2 About: Chicken Collagen Type 2 for Joint Support. https://sallyanncreed.co.za/product/chicken-collagen-type-2-for-joints/ Direction for use: 1-2 scoops (14ml scoops are the size of a tablespoon) can be added to your morning tea/coffee/glass of water at least an hour or more before breakfast. Where possible avoid mixing it with other proteins however, if you absolutely cannot take it unless you have yogurt or something else, you will still derive benefit from it. Do not mix it with the other Pure Hydrolysed Collagen (bovine, type 1 & 3). If you are taking both, then take them at least 2 hours away from each other. Can take with: L-Glutamine powder in water 6. Skinny Collagen Soup About: There are 3g of Pure Hydrolysed Collagen per scoop so this is a suitable meal replacement for at least one main meal a day if you are wishing to lose weight. In each scoop of Skinny Collagen Soup you will get a burst of flavour from dozens of organic herbs and spices. https://sallyanncreed.co.za/product/skinny-collagen-soup/ Direction for use: 1-2 spoons in hot water – which can be a meal replacement or used as a base for soups, gravies, stews or as a broth alternative to lose weight. Very nourishing and collagen-rich, it is excellent when you can’t stomach solid food for whatever reason – this way you are nourished and filled. Lovely in a broth or light soup. 1-2 scoops a day is fine. Can take with: L-Glutamine powder 7. Gelatine About: A cooked form of collagen– gelatin “gels” so you can make jelly and terrines. Great for baking/cooking, but collagen doesn’t gel. https://sallyanncreed.co.za/product/the-benefits-of-gelatine/ Direction for use: Mixed the required amount as per your recipe in hot water to dissolve complete then add the same amount of cold water and allow to cool for 5-10minutes. Vitamins, Minerals and Nutraceuticals 8. Berberine Complex About: On its own it is an amazing product for normalizing blood sugar levels, however with Sally-Ann Creed® Berberine Complex you have the added chromium for that “double whammy” – ideal for those who wish to lose weight whilst controlling blood sugar levels. https://sallyanncreed.co.za/product/berberinecomplex/ Direction for use: Adults – Take 1 capsule three times a day, after food. Do not exceed the recommended daily dose. For special precautions please read package insert or link below 9. Biotin Bio About: Boosts health of hair and nails, helps manage blood sugar levels, assists blood sugar control, prevents hair loss, provides energy, eliminate skin inflammation & seborrheic dermatitis, helps prevent anaemia. https://sallyanncreed.co.za/product/biotin-bio/ Direction for use: Take 1 tablet daily. 10. Chelated Magnesium Premium About: It is an essential nutrient and is required for the maintenance of some of the most basic functions of life. Crucial organs, such as the heart, brain, and kidneys are dependent upon it. https://sallyanncreed.co.za/product/chelated-magnesium-premium/ Direction for use: Take 2-3 a day. These capsules contain 100mg each of magnesium glycinate. Can take with: Food, with other vitamins. 11. Clear Skin & Lips About: A combination of powerful immune modulators, and are intricately involved in the repair and maintenance of skin and lips. https://sallyanncreed.co.za/product/clear-lips-skin/ Direction for use: You can take one to three a day – excellent for skin, herpes zoster and acne. Can take with: Anything – best with food. 12. CoQ10 About: Coenzyme Q-10 is an essential component of the mitochondria and so is involved in energy production within body cells. Coenzyme Q-10 is a natural antioxidant which plays several highly useful roles in the body, including support for heart health and the production of energy in cells. CoQ-10 has also been identified as important for those using Statins as it can replace what they may deplete. https://sallyanncreed.co.za/product/coq-10-coenzyme-q10/ Direction for use: As a food supplement for adults, one (1) vegetable capsule daily, preferably at mealtime, or as directed by a healthcare practitioner. If you are pregnant, nursing, taking any medications or have any medical condition, please consult your healthcare practitioner before taking this product. 13. Ester-C Tablets About: Our bodies cannot make vitamin C so it is an essential nutrient to take in daily. It is formulated with citrus bioflavonoids to help with absorption. https://sallyanncreed.co.za/product/ester-c/ Direction for use: 2 or more a day with food at any time of the day – we cannot make vitamin C in our bodies so it is an essential nutrient for us to survive. Can take with: Anything – best with food. 14. L-Glutamine About: This is a powerful gut healer, energy provider and all-round “feel-good” nutrient. Used for the control of cravings, support the immune system, aid in muscle fatigue, improve blood sugar, and the able to repair a leaky gut. https://sallyanncreed.co.za/product/l-glutamine-powder Direction for use: Take ½ to one teaspoon a day in water away from food. ½ an hour before breakfast, lunch and/or dinner (which means 1-3 times a day) take in ¼ glass of water (or more). Eat your meal ½ hour or more later. This is a powerful gut healer, energy provider and all-round “feel-good” nutrient. Can take with: You can take this with Collagen but not with Skinny Fibre. 15. Magnesium Citrate Powder About: You might not know this, but almost everyone is short of magnesium, you included. And another interesting little health byte is that almost every known disease is associated with (not caused by – I said associated with) a magnesium deficiency. https://sallyanncreed.co.za/product/magnesium-citrate-powder Direction for use: Take a teaspoon in ½ – 1 glass water at any time of the day with or without meals. You can add this to your bottle of water It is quite tart, so give it a good stir to dissolve it properly, it is sometimes very slightly lumpy. Can take with: MaxiMSM powder, Pure Hydrolysed Collagen, MaxiFOS and Glutamine, Scorbi-Cee or Super Cee powder in water.. Can be taken with food, with other vitamins or on its own. 16. MaxiPrebiotic About: This is a soluble fibre and creates an excellent and healthy environment for the probiotics to implant, while improving overall colon ecology and digestive health. It helps the gut flora and can be an effective Candida treatment, gut ‘fixer’ and weight loss aid. https://sallyanncreed.co.za/product/maxifos-prebiotic-powder-100g/ Direction for use: Take 1-6 teaspoons any time of the day with anything. Can be mixed into food or beverage, hot or cold or taken on the tongue and eaten as a treat! It helps the gut flora and can be an effective Candida treatment, gut ‘fixer’ and weight loss aid. Can take with: Absolutely anything you like. Quite delicious to sweeten things with but it is not sugar. 17. MaxiProbiotic 20 About: Combines both prebiotic and probiotic into one capsule: It is an extremely potent probiotic with 10 strains, delivering 20 billion CFUs per vegicap, with added FOS, a prebiotic to help to promote the implantation of the probiotic flora. Ideal for building a healthy microbiome. https://sallyanncreed.co.za/product/maxibiotic-20-vegicaps/ Direction for use: You can take one to three a day – excellent for building the microbiome. Can take with: Best on an empty stomach last thing at night or first thing in the morning with water. Very good to take this with MaxiFOS as it is the ‘food’ for the healthy intestinal bacteria. 18. Milk Thistle Premium 500mg About: Milk Thistle is one of the most powerful ways you can protect your liver. https://sallyanncreed.co.za/product/milk-thistle-premium/ Direction for use: 1-3 a day with a meal. Can take with: Anything – best with food. 19. Maxi-MSM– Tablets and Powder About: MSM is one of the most powerful and effective anti-inflammatory. https://sallyanncreed.co.za/product/maxi-msm/ Direction for use: You can take from 1-6 or more tablets a day at breakfast or spread this out at meals –. With the powder, a teaspoon in water is an easy way to take it. A nice way to take it is to put 1-2 teaspoons in a litre of water in a bottle and sip it all day. Can take with: Glutamine, Collagen Scorbi-Cee or Super Cee powder in water. 20. Olive Leaf About: Powerful iImmune Support, reduces inflammation, reduces risk of atherosclerosis, supports weight loss, antioxidative properties. https://sallyanncreed.co.za/product/olive-leaf-active/ Direction for use: Take 1-2 tablets per day after a meal 21. Omega-3 Fish Oil About: Ultra-refined and extra-pure, this fish oil is free from mercury, PCBs, DDT and dioxins. We cannot make this in the body, so we all need it daily. https://sallyanncreed.co.za/product/the-omega-3-solution-fish-oil-softgels/ Direction for use: 3 a day is a good dose.. Keep in the fridge, they then go hard and are easy to swallow and won’t repeat (they shouldn’t anyway, but for sensitive tummies). Can take with: Take with water and with food, any time of the day. This can be taken with other supplements. 22. Quercetin with Vitamin C About: Powerful Antioxidant and Immune Booster. https://sallyanncreed.co.za/product/quercetin-with-vitamin-c/ Direction for use: Take 2 capsules a day, after food with a full glass of water. Do not exceed the recommended daily dose. 23. Scorbi-Cee and/or Super-Cee About: Super Cee has a base of ascorbic acid, but it is buffered or chelated meaning it is joined to a sodium (mineral) molecule, making it much easier on the gut and ideal for those with gut issues. Scorbi-Cee is ascorbic acid, or plain vitamin C. This is a very effective powder that you can add to water or drinks to get your quota of vitamin C in per day. Direction for use: Scorbi-Cee: Adult: Take a 1/4 tsp in water 2 to 3 times a day, with food. Children: Take 1 pinch daily in water, with food. Super Cee (Sodium Ascorbate): Take 1/2 tsp in water 1 to 2 times a day. Can take with:Anything except Skinny Fibre. You can mix either of these with MaxiMSM powder and/or Magnesium Citrate powder, and with MaxiFOS. https://sallyanncreed.co.za/product/hi-cee-300g/ https://sallyanncreed.co.za/product/super-cee/ 24. Skinny Fibre – Powder About: Literally one of the fastest moving products we have ever seen. It does what it says it does. Incredible dietary fibre to promote weight loss and a healthy gut. https://sallyanncreed.co.za/product/skinny-fibre/ Direction for use: ¼ to ½ teaspoon of Skinny Fibre onto your tongue, and immediately chase with a full glass of water. Take this late morning or mid-afternoon when you feel hungry OR take it before meals or between meals. Do NOT stir it INTO water or it immediately congeals as it is supposed to. Make sure you increase water intake when taking this fibre by 1-2 glasses a day. Can take with: It is best taken on its own. Not with food and 2 hours after medication. 25. Vitamin D3 Premium 5000IU About: D3 is only found in animal products, not in the plant kingdom, and taking a daily supplement is an excellent way to ensure you are not deficient. https://sallyanncreed.co.za/product/vitamin-d3-premium/ Direction for use: One a day for adults in the morning or at night with a meal. Please have a blood test around 6-9 months after taking this to make sure you are getting your levels up. Can take with: Anything – best with food and something with fat content. 26. Vitamin K2 Premium 100mcg About: Getting enough of, or being deficient in Vitamin K2 can be a serious situation, to the point of developing heart disease or having a stroke. It may not manifest with any symptoms either which can be difficult. But the benefits of taking a supplement are nothing short of incredible. https://sallyanncreed.co.za/product/vitamin-k2-premium/ Direction for use: One a day with food. This is an amazing nutrient, you can’t overdose and everyone should be on it unless your doctor has a reason for you not taking it. Remember Vitamin K1 is the ‘clotting’ Vitamin, K2 is very different – it is responsible for the distribution of calcium. Can take with:Anything – best with food and something with fat content 27. Zinc Picolinate About: Zinc is a nutrient known to benefit the immune system, and deficiency of zinc impairs the capacity of many different immune cells to carry out their functions. It is also a powerful antioxidant. https://sallyanncreed.co.za/product/sally-ann-creed-zinc-picolinate/ Direction for use: Take 1 tablet daily after a meal Can take with: Pure Hydrolysed collagen – or any protein source to increase absorption Pantry and Sugar Alternatives 28. BioSweet About: BioSweet is a prebiotic with monk fruit added to make it utterly delicious, calorie and carb free and enable you to enjoy sweetened foods and beverages. https://sallyanncreed.co.za/product/bio-sweet-prebiotic-sweetener-2/ Direction for use: As much or little as you wish to sweeten beverages or foods. Very safe, natural and without any calories. Can take with: Anything 29. Xylitol or Erythritol Direction for use: these are both sweeteners with very similar taste profiles to sugar. With Xylitol you can use 1 spoon to equal the sweetness of a spoon of sugar. With Erythritol however, you’ll need a little more than a teaspoon to equal the sweetness of the same amount of sugar. They are both very successfully used in tea, coffee, food and baking, they’re heat-stable and very versatile. https://sallyanncreed.co.za/product/erythritol/ 30. Keto Sweet Zero Direction for use: As with the above sweeteners this is heat stable, delicious and is the same sweetness as sugar. It has erythritol and the wonderful organic monk fruit with it – no calories, no carbs whatsoever, and very successful in tea, coffee, cooking and baking. It is the closest taste to sugar of all the natural keto sweeteners. Take in place of sugar one-for-one – tastes like sugar. https://sallyanncreed.co.za/product/keto-sweet-another-south-african-first-by-sally-ann-creed/ All these products can be found – together with many others not listed here. I hope this has cleared up any “How do I take this?” questions. For further instructions on How do I take this, please read the package insert which accompanies the product.
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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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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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How to Lower Hypertension
How many people do you know suffering with this – it’s like an epidemic these days. A healthy blood pressure (BP) level should be around 120-130 over 80. Hypertension is a stealth condition as there are sometimes no obvious symptoms. For that reason it has been called “the silent killer”. I want to tell you first of all HOW to measure your blood pressure. Don’t go darting breathlessly into your doctor’s rooms, sit down and have your blood pressure taken. You have “white coat syndrome” to start with which immediately elevates it. Secondly you should have been sitting quietly and in a relaxed attitude for a good 15-20 minutes prior to the measure being taken. If you have it monitored regularly, always do it at the same time of the day, relax first and then have it done. Perhaps going to your chemist or getting your own home monitor would be more relaxing than the doctor but do monitor it if you are concerned. Hypertension doubles your risk of stroke, heart attack, dementia, kidney failure and blindness – nasty! So here are some ways to lower it or at least address it: Speak to your doctor about any medications you are taking which could possible artificially be elevating BP (cortisone does this and so do many other medications) Are you drinking too much coffee – coffee’s great but too much of a good thing will lead to elevated BP Are you drinking too much alcohol? Alcohol is linked to hypertension – I’ll leave it right there before you get irritated with me…. Are you on hormones? Again, chat to your doctor as often these can elevate BP Some antihistamines and anticonvulsants can do this – maybe your doctor could change your script Increase vegetable intake – don’t cut down on meat and fats which are very healthy, just make sure you are getting a decent amount of fresh vegetables every day. Try to have them at every meal, breakfast included (who said you can’t have veggies at breakfast? Pffft.) Eat more potassium-rich foods like sweet potato, avocado, banana, squash, leafy greens and the odd prune. Lose the seed oils and use olive oil which has been shown to have a healthy effect on BP Take a daily stroll – it’s not necessary to do an entire gym circuit each day, but exercise is important Good quality sleep is a wonderful healer, and some instances of high BP are due to too little sleep. You absolutely have to find a way to manage stress – easier said than done, but find a way Use cinnamon – this is an amazing way to not only lower blood pressure but blood sugar too. It needs to be organic Ceylon cinnamon to work (see my online store) and has other great benefits too. Such as fighting unhealthy gut bacteria and improving metabolic rate. In a study by the Journal of the American College of Nutrition in 2006, they discovered just ½ a teaspoon of cinnamon a day could be enough to lower blood pressure (I stress again organic, or it could be ‘cut’ with cornflour and be cassia which is not real cinnamon but a cheap imitation). You want pure, 100% organic Ceylon – I have an excellent one in my online store. If you eat oatmeal, add it to that, or smoothies, or coffee or sprinkle it onto anything. Really important – omega-3 fish oil – take this daily, and eat plenty of fatty fish too. Co-enzyme Q10 is known for the beneficial effect on blood pressure – take around 120mg a day – it’s heart healthy, gives energy and will help to control BP You really REALLY must stop sugar! And all high carb processed foods like breads and cereals. They just drive up insulin and blood sugar which in turn ramps up blood pressure. Take magnesium citrate – an amazing mineral for lowering BP, helping you sleep and relaxing you You might want to try more vitamin C too – according to Johns Hopkins Medicine, and a study published in Nutrition Journal, supplementing with vitamin C may help to reduce blood pressure. Head on over to my online store here for the above products 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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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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