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The facts about saturated fats
The current WHO guidelines on saturated fat are to keep them <10% of your daily calorie intake. The American Heart Association recommends even lower intakes of saturated fats, at <5-6% total calories. Historically, the health professional guidelines have always had straightforward messages: higher saturated fat levels equated to higher cholesterol levels, particularly LDL (low density lipoprotein), which correlated to cardiovascular disease. But the relationship is not as simple and clear-cut as they would like us to believe and here is why. What is saturated fat? Saturated fat, at a molecular level, is similar to monounsaturated fat, however these fatty acids are “saturated” with hydrogen atoms, meaning there are no carbon-carbon double bonds. This gives saturated fatty acids a straight structure, packed very closely together, and why it is solid at room temperature (as seen by the image above). Saturated fat’s stability is why this type of fat is important for certain biological functions (energy storage, cell membrane structure as well as the synthesis of certain hormones and signalling molecules). The basis of saturated fat getting its perceived bad reputation started in 1940 when the use of observational studies showed that groups who consumed high amounts of saturated fat had higher rates of death from cardiovascular disease. However, this study cherry-picked the results. Saturated fats can be found in animal products such as meat fats, lard, skin from meat such as chicken and other poultry, dairy products such as milk, cream, butter, coconuts and cheese as well as in some vegetable fats. Some experts are now debating the methods used in the early studies and debating whether different types of saturated fats could have individual effects on health or whether it’s not the saturated fat itself, but the total dietary intake that plays the biggest role in disease and cardiovascular health. For example there are several types of saturated fatty acids: Cocoa butter contains high levels of saturated fat, but if you scratch a little deeper, you discover it has a secret weapon. The fatty acids in cocoa butter are ~30% stearic acid, 30% oleic acid (an unsaturated fat), 25% palmitic acid, and ~5% Linoleic acid (another unsaturated acid). Because stearic acid actually DECREASES the LDL cholesterol levels, Cocoa butter has a neutral effect on our overall cholesterol levels, so you can enjoy this healthy saturated fat with complete peace of mind. Coconut oil is around 90% saturated fat, made up of 44% lauric acid and 16% myristic acid. While studies show that coconut oil does in fact raise our LDL cholesterol, it also raises our HDL cholesterol. A 2020 review from the American Heart Association showed that coconut oil consumption raised both LDL and HDL by 10.47 mg/dL and 4.00 mg/dL respectively, compared to other oils. For this reason, we always recommend using it in moderation, and preferably when on a LCHF or Keto diet. Palm oil is widely used in processed foods, and is high in palmitic acid—a type of saturated fat that has been shown to raise LDL cholesterol levels. Its extensive use in the food industry has raised concerns, as diets rich in processed foods with palm oil may contribute to heart disease over time. Dairy products like butter contain a mix of fatty acids. Though butter is high in saturated fat, recent studies suggest that moderate mindful consumption, especially of full-fat dairy, may not be as harmful as previously thought. Some research even points to possible benefits, such as reduced risk of diabetes and improved metabolic health, debates whether it is the saturated fat or actually the nutrients and fermentation (probiotics) that is the reason for this health benefit. What about red meat? Beef contains around 30% oleic acid monounsaturated fatty acid (the main fat in olive oil-known to assist cholesterol reduction) , 24% stearic acid (found in cocoa) and 26% palmitic acid (saturated fat also found in olive oil but with some studies suggesting it will raise LDL levels). While there have been studies that show that saturated fat can increase LDL levels, a protein that carries cholesterol in the blood, it is suggested that high levels of LDL can increase your chance of plaque forming in your arteries. Interestingly, on the other hand, a 2017 study, using 135 335 individuals dietary intakes with an average follow up of 7 years found that higher intake of saturated fats were associated with a lower risk of stroke, and “total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.” Some questions that need to be considered are: Do saturated fats from grass-fed meat, nutritious dairy and natural coconuts have the same effect as saturated fats from processed foods and fast foods? We don’t think so. Does saturated fat only affect disease rates when it replaces certain foods and certain nutrients? For example if the same amount of monounsaturated fat is being consumed for heart health, will the saturated fat consumed have the same effect? We believe in balance and whole foods, with reduced refined and fast food. A varied diet rich in nutrient-dense, unprocessed ingredients to support overall health. Dr DL Katz, a nutritionist and physician with a speciality in internal medicine: “There is no one nutrient that’s responsible for all health ills, and there is no one nutrient that will make us healthy. It really is the overall dietary pattern. Dietary patterns consistently associated with good health tend to be low in saturated fat—but not because they focus on saturated fat—rather, it’s because they’re made up of the most nutritious foods preferentially. Those foods tend to be low in saturated fat just as they are low in salt and sugar and free of trans fat and so forth. Those foods are also minimally processed and close to nature, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains. There is no pixie dust involved. There is no magic formula, and there is no scapegoat. Wholesome foods in sensible combinations could be our salvation.”
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Celiac Disease
Surviving Celiac – one crumb at a time. Welcome to the world of celiac disease, where one bread crumb can turn your day around, faster than after your children visiting grannies sweet draw. What is celiac disease, how can we better manage it and what diet tips can we follow? Celiac disease, sometimes called celiac sprue or gluten-sensitive enteropathy, is an autoimmune disease, whereby the immune system attacks the small intestine causing damage and inflammation in reaction to ingesting gluten, a protein found in wheat, barley, and rye. Celiac disease and gluten intolerance are frequently mistaken for one another, despite being distinct conditions with very different underlying mechanisms. Gluten intolerance displays very similar symptoms, however it is not an immune response and does not cause as severe damage to the small intestine. When the body’s immune system overreacts to gluten in food, the reaction damages the tiny, hairlike projections (villi) that line the small intestine. Villi absorb vitamins, minerals, and other nutrients from the food you eat. If your villi are damaged, you can’t get enough nutrients, no matter how much you eat. The symptoms can range from: extreme abdominal pain weight loss diarrhoea painful bloating fatigue Left untreated, celiac disease can cause severe damage to the small intestine, leading to malnutrition, anaemia, growth issues in children, and bone disease. Treatment: Celiac disease is currently still incurable, however you can lead a vibrant, happy life by following the sole treatment of a lifelong gluten-free dietary intake. Gluten-free diet: Besides the most common culprits of foods containing gluten like bread, pasta, cereals, baked and prepared foods there are some unusual suspects such as sauces, spices, beer, gravies and bastings/crumbed products . It’s also important to note that with celiac disease, even the smallest cross-contamination is enough to cause symptoms and a flare-up, so ensuring you read the label is incredibly important. Be sure to look under labels under “Allergens” for a gluten free statement as this will indicate there is less than 20 ppm gluten in the product. You can safely enjoy a variety of foods that are naturally gluten-free, including fresh vegetables, unbattered proteins, plain tofu, and nuts. Here’s a quick guide: Fruits and Veg: All fresh vegetables Protein: All unbattered protein, legumes, beans, plain tofu, plain soy Dairy: Plain milk and yogurt products Fats: Nuts, seeds, avocado, butter, oils Carbohydrates: Polenta, rice, maize, corn, quinoa, millet, flax, rice flour, gluten-free muesli, popcorn Some foods require extra caution. Be aware of crumbed or battered vegetables, proteins, and certain dairy products. Here’s what to watch out for: Fruits and Veg: Crumbed vegetables or those made with contaminated sauces Protein: Battered proteins, crumbed proteins, some sausages, sushi with soy sauce Dairy: Milk and yogurt products with muesli or contaminated cereals Fats: Crumbed or battered fats and seeds Carbohydrates: Cereals, couscous, pasta, bulgur wheat, barley, orzo, rye, muffins, pastry, pizza, biscuits, pretzels, crackers Preventing cross-contamination is key to managing celiac disease. Some practical tips are: Separate Toasters and Pans: Use dedicated kitchen tools for gluten-free foods. Color-Coding: Designate specific cutting boards for gluten-free prep. Separate Oil: Never reuse oil from gluten-containing foods. Dining Out: Always ask how your food is prepared to ensure it’s safe. Vitamins and minerals can help. It’s important to monitor your nutrient intake carefully. Current guidelines recommend a gluten free diet with regular nutritional assessments and consultations with a healthcare provider as well as supplementation if deficiencies occur. Your doctor or dietitian might recommend that you take a combination of the following: Vitamin B-12 Vitamin D Vitamin K Zinc You can find all of these supplements in our online store – https://sallyanncreed.co.za/shop We’re here to support you on your gluten-free journey. If you have any questions about our product allergen lists or need suggestions, please reach out. We’re happy to help! References: ljada B, Zohni A, El-Matary W. The Gluten-Free Diet for Celiac Disease and Beyond. Nutrients. 2021; 13(11):3993. https://doi.org/10.3390/nu13113993 McDermid JM, Almond MA, Roberts KM, Germer EM, Geller MG, Taylor TA, Sinley RC, Handu D. Celiac Disease: An Academy of Nutrition and Dietetics Evidence-Based Nutrition Practice Guideline. J Acad Nutr Diet.2023;123(12):1793-1807.e4. doi:10.1016/j.jand.2023.07.018. Rondanelli M, Faliva MA, Gasparri C, et al. Micronutrients Dietary Supplementation Advices for Celiac Patients on Long-Term Gluten-Free Diet with Good Compliance: A Review. Medicina (Kaunas). 2019;55(7):337. Published 2019 Jul 3. doi:10.3390/medicina55070337
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Protein Essentials- Finding your Perfect Intake
When we think of protein, often the first image that comes to mind is the classic bodybuilder eating a bowl of eggs and downing a protein shake. But protein and its benefits extend far beyond just the fitness enthusiast. It’s the building block for everything in our body. Essential for cell production and repair. Promotes satiety and helps you feel full. Supports a healthy immune system. Necessary for hormone production. Crucial for muscle recovery and generation. A cool fact: Protein has the highest “thermic effect,” meaning that our body uses more energy to break down protein into amino acids than it does for carbohydrates or fat. This can contribute to weight management and metabolic health. But what exactly is protein, and how much do you really need? Proteins are chains of amino acids cleverly connected by what we call α-peptide bonds. When we eat protein, our body breaks it down into smaller peptides and amino acids. Think of our Sally-Ann Protein Powder; this is a protein in a very broken-down form, making it easily digestible—protein peptides. Now here’s another fun fact: Out of the 20 amino acids found in proteins, NINE are considered essential for adult humans. These nine are leucine, valine, isoleucine, histidine, lysine, methionine, threonine, tryptophan, and phenylalanine. The term “essential” means our bodies can’t create them, so we rely on our diet to provide them. While many of us understand why protein is important, determining the right amount can be tricky. Science offers us some guidelines: Protein requirements are often estimated or calculated based on: Body weight Percentage of total caloric intake (10-35%) Age and specific health conditions Adults: Your body needs, at the very least, 0.8g/kg body weight/day. This is just to meet your basic nutritional requirements. Most adults will often require more than the allowance. How would you work this out? A 60 kg woman would need 48 g of protein a day, a 70 kg man would need 56 g. Now to give you a brief example- 30 g of meat gives us 7 g of protein. So this calculation does not show you how much meat to have, but how much basic PROTEIN you need. For maintenance of muscle: 1-1.2g/kg/day For regular exercise or acute illness/disease: 1.2-1.5g/kg/day For endurance athletes: 1.2-1.4g/kg/day For strength training athletes: 1.6-2.2g/kg/day Some studies even suggest that for some athletes one could reach up to 2.5g/kg/day. Example: A 40-year-old woman weighing 71 kg who exercises twice a week can use the 1.2 g/kg/day calculation and would therefore need 85g of protein a day. Check out the end of our article for a visual guide on what 30g of protein looks like. Your protein needs and requirements are highly individual. Those who are very physically active, pregnant or breastfeeding, elderly, or have certain medical conditions may need more protein. The recommended amount of protein varies depending on several factors, including activity level and fitness goals. There isn’t a one size fits all. Sources of 30g of protein: (USDA) Food Raw Weight Calories Chicken breast,raw, skinless, boiled 130 g 156 kcal Beef, fillet, raw 135 g 210 kcal Pork, fillet, raw 140 g 155 kcal Fish, hake 170 g 130 kcal Eggs, whole, large 4.5 320 kcal Tuna, can 167 g 130 kcal Milk, full fat 900 ml 540 kcal Yoghurt, full fat 850 g 519 kcal Beans, butter, canned 550 g 468 kcal Lentils, canned 350 g 577 kcal Peanut butter 130 g 776 kcal Tofu, firm 170 g 245 kcal Protein Powder, Sally Ann Creed 35 g 130 kcal Collagen, Pure Hydrolysed Sally Ann Creed 33 g 120 kcal It’s best for individuals to consult with a dietitian or doctor to determine their specific protein needs based on their unique lifestyle and health objectives. MEETING YOUR PROTEIN NEEDS Equally distributing your daily protein intake is another important consideration for everyone because it helps with satiety and fullness. To provide your body with the greatest chance of absorption we aim to distribute it throughout the day
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Sarcopenia
Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This can result in a decreased quality of life, increased falls and injury and inability to perform daily tasks. Did you know that after the age of 60, adults generally lose around 8% muscle mass per decade. So how can we prevent or slow this process from happening to help our family, parents and friends? Firstly, it is important to recognise symptoms of sarcopenia. Do I have difficulty lifting or carrying more than 4.5kg? Do I have difficulty walking across the room? Do I have a weak grip strength? Have I fallen more than once this year? If you have answered yes to any of the above questions then let’s have a look at how a functional nutrition approach can help. Total calorie intake is important for ageing. So often we see in older clients and patients that there is a tendency to under-eat due to taste changes, decreased appetite and eating difficulties. It is important for us to monitor that we are getting in enough energy from a balanced, nutritious diet that will support our body. If we under-eat, our body naturally uses fat for fuel, and then muscle for energy to live and move. On the other hand, we also often eat enough calories, but have an “empty calorie” intake, meaning that we eat non-nutritious foods but high in calories (think chips or pastries). Focusing on ensuring that we get enough protein in our ageing years is vital for muscle loss prevention. At least 0.8g/kg/day with the aim of at least 1g/kg per day to 1.2-1.6g/kg per day for older adults’ metabolism and if living with illness or disease. Simple ways to reach this easily, will be to ensure that we have protein at each meal (aiming for around 25-35g of protein per meal) and ensuring that we eat protein first before carbohydrates (so we don’t get full). Whey protein is also a supplement to consider if you are not getting enough protein in the day. Whey protein also contains leucine which is an amino acid that is involved in muscle maintenance. Another reason why we love collagen is that, as we age- our body produces less and less natural collagen, and collagen is important for the creation of muscle protein such as creatine which stimulates muscle growth and repair. Vitamin D is an important supplementation for sarcopenia prevention. This is a fat soluble vitamin involved in calcium absorption, bone formation and helps maintain muscle strength and function. Another nutrient to watch for is the anti-inflammatory omega 3. If you are not getting two portions of fatty fish a week or regularly consume chia seeds or flaxseed oil- an omega 3 supplement is needed. Omega 3 may help with muscle growth and intramuscular strength. Lastly, along with nutrition, exercise is the most effective intervention for improving quality of life in sarcopenic patients. Rogan Heyns, a local Capetonian biokineticist, mentions that he uses following as outlined by the American College of Sports Medicine (ACSM): Progressive Resistance Training: This involves using weights, resistance bands, or body weight to progressively increase the load on muscles. It helps stimulate muscle growth and strength. Exercise Frequency: At least 2-3 days per week of resistance training is recommended, targeting all major muscle groups. Intensity: The intensity should be moderate to high (around 60-80% of the individual’s one-rep max). Initially, beginners may start with lighter loads and progressively increase. Functional Exercises: Focus on movements that mimic daily activities, such as squats, lunges, and stair climbing, to improve overall mobility and balance. Combining Aerobic Exercise: While resistance training is key, incorporating aerobic exercises (e.g., walking, cycling) helps maintain cardiovascular health and overall fitness, which supports muscle preservation. Consistent training helps to maintain or rebuild muscle mass, strength, and function, which is crucial in preventing frailty and improving the quality of life in older adults. *For the science gurus out there, have you heard about Beta-hydroxy-Beta-methylbutyrate (HMB)? This is a derivative of Leucine (an amino acid involved in protein synthesis). Research showed that taking 3-4 grams of HMB each day for 7 days to 6 months was much better at preventing muscle loss compared to a placebo. Similarly, other studies with older adults found that HMB helps maintain muscle mass during times of bed rest. Definitely, a supplement that we can watch research for. References: https://ajcn.nutrition.org/article/S0002-9165(22)03162-8/fulltext https://www.ifnacademy.com/blogs/sarcopenia-an-old-age-concern/
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Selenium
Selenium is an essential trace mineral, meaning that while it is only needed in small amounts, it’s still very important for human health. Selenium is found in soil, water and some food groups. It acts like an antioxidant and plays an important role in disease prevention. From supporting immune function to protecting against oxidative stress, selenium is a powerhouse nutrient that deserves a spot in your daily diet. Let’s explore what selenium does, why it’s important, and how you can ensure you’re getting enough. Selenium assists with the following health conditions: Thyroid: Selenium plays a role in thyroid hormones and their production, and is involved with normal thyroid function. Heart health: Selenium is a component of selenoproteins,which are important antioxidants. These can prevent damage to blood vessels by helping protect cells from oxidative stress. Anti-inflammatory (cognitive decline): Selenium deficiency is directly linked to cognitive decline Cancer/disease: Due to Selenium’s antioxidant properties, benefit with DNA repair, and effect on human immunity, it was hypothesized that selenium plays a role in prevention of certain cancers, although more research is needed to confirm this. Male fertility: selenium, may also play a role in sperm quality, because selenium reduces oxidative stress and that has been linked to male infertility. Recommended Intake: RDA Females Males 19-50 years 55mcg 55mcg 51+ years 55mcg 55mcg Pregnant or lactating women would need to discuss with suitable health care professionals. Food Sources: (USDA) Amount in Food (mcg) Brazil nuts (1 nut) 96 Tuna (canned, water 100g) 65.7 Brown rice (cooked, 1 cup) 11.7 Egg (whole, 1) 15.6 Beef, Kidney (cooked, 85g) 143 Cottage cheese (100g) 14.6 Mushrooms, portobello (grilled,100g) 21.9 Overall, selenium is vital for health, but it’s important to maintain the right balance. As with all things in life, too much or too little can have negative effects. More research is needed to fully understand how selenium influences various health conditions Toxicity: The upper limit for Selenium intake was 400 mcg daily. Brand new 2023, reviews have now suggested an upper limit of 255 mcg for all adults. What can toxicity symptoms look like? A garlic-like smell on the breath and a metallic taste in the mouth Brittle nails/decaying teeth Gastrointestinal problems, such as nausea Neurological anomalies Fatigue and irritability Skin lesions and rashes Hair loss In extreme cases, selenium overdose could lead to kidney failure, heart failure, and death. Use of selenium supplements People can get selenium through multivitamins and other dietary supplements. These may contain the mineral in different forms, including selenomethionine and sodium selenate. However, we encourage you to get your nutrients from food sources rather than supplements. Eating a varied and healthful diet is more important than concentrating on individual nutrients as the key to good health. References: Genchi G, Lauria G, Catalano A, Sinicropi MS, Carocci A. Biological Activity of Selenium and Its Impact on Human Health. Int J Mol Sci. 2023;24(3):2633. doi: 10.3390/ijms24032633. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press; 2000. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Rees K, Hartley L, Day C, Flowers N, Clarke A, et al. Selenium supplementation for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2013;2013 . doi: 10.1002/14651858.CD009671.pub2. Hadrup N, Ravn-Haren G. Acute human toxicity and mortality after selenium ingestion: A review. J Trace Elem Med Biol. 2020;58:126435. doi: 10.1016/j.jtemb.2019.126435. National Institute of Health: Selenium : Fact Sheet for Health Professionals Updated: April 15, 2024 https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/#en13 2021 Selenium may play a role in several aspects of human health, these include: Cardiovascular disease: Selenoproteins may affect heart health by preventing the oxidative modification of lipids, or body fats. This may reduce inflammation and the build-up of platelets. Cognitive decline: Selenium’s antioxidant activity may help reduce the risk of both age-related cognitive decline and impairments that result from conditions such as Alzheimer’s disease. Thyroid disorders: Selenium also has an important role in maintaining healthy thyroid function. Cancer: Selenium’s role in DNA repair means that it may play a role in cancer prevention. Foods sources Selenium is most often found in whole grains and animal products such as fish and eggs. The amount of selenium in grains and grain-based foods depends on the soil content where they grew. Brazil nuts Tuna Cooked brown rice Egg White bread Recommended intake The recommended dose for selenium is 55 mcg. During pregnancy, a person should consume 60 mcg, and while lactating, they should consume 70 mcg per day. Selenium deficiency is rare worldwide, and it often takes years to develop. It usually only occurs in regions with severely low selenium content in the soil, such as several regions in China. Toxicity The upper limit for the optimal level of selenium in the body is 400 mcg for adults. It is rare for anyone to overdose on selenium, especially from selenium in food. However, an overdose of highly concentrated supplements can have negative effects. These may include: A garlic-like smell on the breath and a metallic taste in the mouth Brittle nails Mottled or decaying teeth Gastrointestinal problems, such as nausea Neurological anomalies Fatigue and irritability Skin lesions and rashes Hair loss In extreme cases, selenium overdose could lead to kidney failure, heart failure, and death. Use of selenium supplements People can get selenium through multivitamins and other dietary supplements. These may contain the mineral in different forms, including selenomethionine and sodium selenate. However, we encourage you to get your nutrients from food sources rather than supplements. Eating a varied and healthful diet is more important than concentrating on individual nutrients as the key to good health.
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5 Spices To Boost Your Immune System
Spices made from roots, leaves, flowers, stems, berries, bark and seeds have been used for centuries not only for colouring, flavouring and taste but for their medicinal properties as well. Before the invention of modern medicine, these plants were the only source of natural healing. With the increase of stress and demanding lifestyles, our immunity is often under stress- simple additions to your cooking and food could help boost your immune system- we have highlighted 5 immune boosting spices below. Turmeric (Curcumin) Curcumin found in turmeric works synergistically with the body’s natural defence cells, such as T and B cells, while also inhibiting various inflammatory responses. An earthy flavour, that can be used for poultry and seafood giving it a warm colour and accents its natural flavor. It also pairs well with rice, lentil, and vegetable dishes. Use with onion powder, cayenne, ginger and garlic to transform your dishes. For best absorption, take it with black pepper. Recommended dose: 400 mg – 600 mg of turmeric extract is the usual recommendation in studies, taken 2-3 times daily. The dosage for the whole root ranges from 1.5 to 3 grams per day or 1-3 grams per day of the dried, powdered root. Cinnamon (cinnamaldehyde) Cinnamon is packed with antioxidants, such as polyphenols and anti-bacterial properties which help neutralize free radicals and reduce oxidative stress. This supports the immune system by protecting cells from damage. Cinnamon can be used in desserts and savoury dishes for flavour in curries with its sweet but spicy aroma. Our favourite way is to add to our morning overnight oats or chia seed pots. Recommended dose: Used in studies with doses ranging from 1-4g/day. For safety, some studies suggest having a limit of 0.1 mg of coumarin per 1 kg of body weight. Cassia cinnamon contains about 1% coumarin which means 6-12 mg in one teaspoon. Ceylon (or true) cinnamon contains trace amounts of coumarin. As different capsules/spices contain different amounts of coumarin- having ½ tsp daily should be safe for long term use. Cayenne (capsaicin) Cayenne pepper can help clear congestion by thinning mucus, making it easier for the respiratory system to function. Improved respiratory health can help the body defend against colds, flu, and other respiratory infections. If you like a bit of heat in your food, add ½-1 tsp to your dishes. Did you know that one teaspoon of cayenne pepper provides 14% of the RDA for vitamin A and 2% of the RDA for vitamin C. Recommended dose: There are no specific daily recommended doses of cayenne pepper yet, however studies usually use around 2–6 mg of capsaicin per day. Cayenne pepper itself contains approximately 2.5 mg of capsaicin per gram. Ginger (gingerol) Ginger has natural antibacterial, antiviral, and antifungal effects, which can help the body fight off infections. It may inhibit the growth of harmful bacteria and viruses, supporting immune defences. Used in savoury and sweet dishes. Pumpkin dishes, spiced cookies or desserts, pickles, juices and to curries, stews and soups. Recommended dose: Studies frequently use 500mg/0.5g of ginger. One quarter-inch slice of fresh ginger is equal to 1 to 2 grams of powder. Oregano (Thymol) Carvacrol and thymol, the key active compounds in oregano, have strong antibacterial, antiviral, and antifungal properties. They help the immune system fight off pathogens by inhibiting the growth of harmful bacteria, fungi, and viruses. Lovely herb spice used in salad dressings, pasta dishes and mediterranean cooking for a lovely herby flavour. Recommended dose: There is no clinical evidence to recommend doses of oregano however 200mg seems to be a standard dose of emulsified oregano used in colds and flu treatment. You will find ALL these spices in organic or non-irradiated form in our online store here https://sallyanncreed.co.za/shop. References: Isbill J, Kandiah J, Kružliaková N. Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being.Integr Med (Encinitas). 2020;19(5):30-42. Allegra A, Mirabile G, Ettari R, Pioggia G, Gangemi S. The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. Int J Mol Sci. 2022 Nov 25;23(23):14710. doi: 10.3390/ijms232314710. PMID: 36499036; PMCID: PMC9738113. Moghadamtousi SZ, Kadir HA, Hassandarvish P, Tajik H, Abubakar S, Zandi K. A review on antibacterial, antiviral, and antifungal activity of curcumin. Biomed Res Int. 2014;2014:186864. doi:10.1155/2014/186864. Anh NH, Kim SJ, Long NP, et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020;12(1):157. Published 2020 Jan 6. doi:10.3390/nu12010157. Blahová J, Svobodová Z. Assessment of coumarin levels in ground cinnamon available in the Czech retail market. ScientificWorldJournal. 2012;2012:263851. doi:10.1100/2012/263851 Ester SO, Petersen KS, Kris-Etherton PM, Rogers CJ. Four weeks of spice consumption lowers plasma proinflammatory cytokines and alters the function of monocytes in adults at risk of cardiometabolic disease: secondary outcome analysis in a 3-period, randomized, crossover, controlled feeding trial. Am J Clin Nutr. 2022;115(1):61-72. doi:10.1093/ajcn/nqab331.
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Post-Workout Nutrition
We all know that dreaded feeling the day after leg day, long due run or workout, where the thought of climbing stairs or raising your arms to put on your shirt makes you squench your face. So what can we do to help prevent or decrease this pain? Let’s have a look at what the science is showing us. The body goes through significant changes after exercising, this includes loss of fluids, fuel source, and breakdown of muscles. Post-workout nutrition is necessary for restoration of the different functions, tissue repairs and muscle growth. Sports nutritionists and dietitians have long used the 4Rs for Recovery: RehydrateDuring exercise we lose water and electrolytes through our sweat. The amount of water or sweat lost in active individuals is between 0.3-2.4 litres per hour of exercise. This would be dependent on type, duration and intensity of the activity. The most practical way to measure how much you lose, would be for you to weigh yourself before and after exercise. The ideal replenishment would be 125-150% lost so for example if you lost 1kg, you could aim for 1.5 litres of fluid intake post recovery. Rehydration or replenishment can take between 4 and 24 hours!While sports drinks can be excellent during demanding exercise, higher electrolyte solutions (the oral rehydration solutions you might have been given when you are sick, like our Sally-Ann Creed Prohydrate+) are advised when higher rehydration is required as they return salts lost during exercise. Water can be recommended but as long foods rich in sodium (e.g. crackers, cereals, sauces etc.) are integrated into the post-recovery meal or snack. For our keto family, when you enter ketosis, your body starts excreting more fluids through urine as it eliminates ketones and waste so it’s even more important to ensure that you are getting enough fluids and electrolytes after exercise.Another great rehydration fluid is milk. Milk has very similar electrolyte amounts to that of sports drinks with the addition of carbohydrate and protein to support recovery goals. That’s why you’ll see loads of athletes with Steri-Stumpies or Super Ms post-race. RefuelUnder regular carbohydrate diet intakes, the main fuel used during exercise would be carbohydrates, and glycogen (stored carbohydrates in the body) which would need to be refuelled post-exercise. Interestingly, your body stores 350g of glycogen in your muscles and about 100g in your liver.In this case if you are doing a low intensity or moderate training (30-40 minutes), focusing on your body’s regular carbohydrate daily intake will work. However studies are still showing that for very intensive or prolonged activity (we aren’t talking a 30 minutes yoga class) 1-1.2g/kg of carbohydrates 30 minutes post exercise will replenish glycogen stores. So what does this look like in terms of food? Example: a 70 kg woman would need around 70g of carbs. 2 slices of bread (30g carbs) + jam 2 heaped tbsp (+- 40g carbs).For refuelling when on a keto or low carb diet, your body will no longer have access to fuel from carbohydrates so your body looks for the next best fuel source: fat. Since keto limits carbohydrates, the focus is on high-quality proteins and healthy fats to repair muscles and replenish energy. Studies show that low-intensity endurance exercise (cycling or walking) will work well with Keto, due to the body’s reliance on fat as a fuel source. However, science shows that it may lead to reduced performance in high-intensity anaerobic exercise (swimming, running, sprinting) unless carbohydrate intake is strategically managed. Properly adjusting macronutrient intake can help maintain energy levels for such workouts while remaining in ketosis. RepairThere are many factors that can help our body repair our muscles and promote recovery after our workouts. The main component is protein. Consuming between 15-30g of good quality protein, like our Best Whey Isolate, within 4 hours of exercise has been shown to boost muscle synthesis and repair. It also depends on the intensity, frequency and duration of your exercise. The timing of post-nutrition has long been a great debate in the health world, however studies are now leaning on the total amount of protein and carbohydrates consumed throughout the day as being more important than specific timing strategies.The International Society of Sports Nutrition recommends post-exercise protein of 0.5g/kg and absolute protein intake of 40g.Another great idea is to think of post-recovery intake in a ratio of 3:1 carb-to-protein ratio, meaning that for every 3g of carbs there is 1g of protein as a rough estimate. However, it’s important to note that the optimal ratio can vary based on individual goals and the type of exercise performed. For example, those engaging in less intense or shorter workouts might not need such a high carbohydrate intake immediately post-exercise and could opt for a slightly adjusted ratio. Rest and Revitalise!As with all optimal exercise and recovery- ensuring that we promote and enhance our immunity and body function is vital. Ensuring that we include enough vegetables, fruits, antioxidants, vitamins and minerals is just as important as any recovery tips for our immune system. SUMMARY:Rehydrate with fluids and replace electrolytes as neededEat a snack soon after you finish your workout to refuel and repair- aiming for around 3:1 ratio of carbs and protein.Eat a meal within 2-4 hours of finishing your workout containing some carbs, high quality protein, healthy fats and veggiesContinue to nourish your body throughout the day and rest of the weekNormal/High Carb DietKeto DietWhey protein, nut butter and banana smoothieWhey Protein and nut butter smoothieTuna and crackersTuna and seed crackersEgg on toastEgg on banting bread References: Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2021;18(1):103. https://doi.org/10.3390/ijerph18010103Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018;10(2):253. Published 2018 Feb 23. doi:10.3390/nu10020253Sports Dietitians Australia- Recovery Nutrition – four goals to set with your athletes!
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Insulin Resistance
“I feel like my appetite is out of control”, “I can’t seem to lose weight”, “I’m gaining weight around my stomach and I have absolutely no energy”. These are common complaints from clients struggling with high insulin levels or insulin resistance. Insulin resistance (IR). IR has become increasingly more common and is closely linked to other conditions such as PCOS (polycystic ovarian syndrome), type 2 diabetes, hypertension, and obesity. But what exactly is IR and how can we prevent and combat it? Insulin is a hormone in our body that acts like a key in our bloodstream, “opening” our cells to allow glucose to enter from the bloodstream. When we become insulin resistant, you can imagine the “insulin key” becoming a bit less effective or rusty and if we can’t open up our cells to let the glucose through- it will result in high blood glucose levels. This isn’t ideal, as high blood sugar levels can increase your risk for type 2 diabetes, hypertension, heart disease and inflammatory diseases. Diet Diet is the cornerstone of managing insulin resistance and irregular glucose metabolism. Focus on fiber-rich fruits and vegetables, lean proteins like chicken and fish, and healthy fats from nuts and olive oil. On the other hand, limit foods or become more mindful of your intake of refined sugars, processed carbohydrates, and unhealthy fats- as these groups can worsen insulin resistance. There are many factors to look at in diet to assist with IR. The timing and composition of your meals can significantly impact your blood sugar levels and insulin sensitivity. According to literature, eating most of your calories and carbohydrates earlier in the day, particularly at lunchtime and in the early afternoon—can help keep post-meal blood sugar levels stable, as it has also been shown to be beneficial to avoid eating late at night. The order in which you eat different types of foods during a meal is also important. Starting with high-fibre foods such as vegetables, salads, or soups, followed by protein, and then consuming starchy foods last, can help improve blood sugar and insulin responses. An analogy for this would be to imagine a sink. The water from the tap is our sugar coming into the body, the drain-our cells and bloodstream. If we add soil to the sink (think high fibre foods, fats, proteins), the amount of time it takes the sugar to reach the drain (or our bloodstream) is greatly reduced. Resulting in lower absorption of glucose, and better insulin response. Another important factor is the glycemic index of our foods. The glycemic index (GI) of foods is influenced by the total carbohydrates in a meal, cooking methods, other macronutrients, and individual digestion. Aim for whole foods and avoid large quantities of quick-absorbing carbs like refined flours or starches, opting instead for resistant starches. Additionally, losing weight is a key strategy in treating insulin resistance, as it directly improves the body’s ability to use insulin effectively. Studies show that even 5-10% reduction in body weight is enough to make a remarkable difference in your insulin resistance. Diets like the Mediterranean diet, keto diet, low glycemic diet, and plant-based diet show promising effects in treating insulin resistance. Though, more studies are needed to determine whether it’s the weight loss or the diet composition that plays the biggest role. Alongside diet, aim for at least 150 minutes of moderate-intensity exercise weekly to help combat insulin resistance. Supplements Research shows that certain supplements can support insulin resistance management Our focus here is on the Sally-Ann Creed Berberine complex. Berberine helps lower blood sugar by promoting insulin secretion and increasing insulin sensitivity. Our complex also includes chromium, vitamin Bs, milk thistle, and probiotics like Lactobacillus acidophilus and Bifidobacterium species, which have shown modest but significant effects on reducing fasting blood glucose and HbA1c levels. Blood Results A few blood tests can provide insights into your insulin and sugar levels: HbA1c: Average blood sugar level over the past 2-3 months. Fasting Glucose: Blood sugar level after 8-12 hours without food. OGTT: Assesses how your body processes glucose over two hours after a fasting period and consuming a glucose solution. Fasting Insulin: Insulin level after fasting for 8-12 hours. Quicki Index: A calculation that assesses insulin sensitivity. Managing insulin resistance might seem overwhelming, but with the right knowledge and lifestyle changes, it’s entirely possible to take control of your health. If you’re feeling uncertain about where to start or need personalized guidance, don’t hesitate to reach out. Our team is here to support you on your journey to better health. References: Ogbu IS, Jane EO, Obeagu E. Insulin Resistance: A Review. 2024;2:11-28. Papakonstantinou E, Oikonomou C, Nychas G, Dimitriadis GD. Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients. 2022;14(4):823. doi: 10.3390/nu14040823. Foley PJ. Effect of low carbohydrate diets on insulin resistance and the metabolic syndrome. Curr Opin Endocrinol Diabetes Obes. 2021;28(5):463-468. doi: 10.1097/MED.0000000000000659. Tabeshpour J, Imenshahidi M, Hosseinzadeh H. A review of the effects of Berberis vulgaris and its major component, berberine, in metabolic syndrome. Iran J Basic Med Sci. 2017;20:557-568. Cao C, Su M. Effects of berberine on glucose-lipid metabolism, inflammatory factors and insulin resistance in patients with metabolic syndrome. Exp Ther Med. 2019;17(4):3009-3014. doi: 10.3892/etm.2019.7295. Cao DX, Wong EY, Vela MN, Le QT. Effect of Probiotic Supplementation on Glycemic Outcomes in Patients with Abnormal Glucose Metabolism: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Ann Nutr Metab. 2021;77:251-261. Fong C, Alesi S, Mousa A, et al. Efficacy and Safety of Nutrient Supplements for Glycaemic Control and Insulin Resistance in Type 2 Diabetes: An Umbrella Review and Hierarchical Evidence Synthesis. Nutrients. 2022;14(11):2295. Published 2022 May 30. doi:10.3390/nu14112295
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