Articles
Protein Supplementation: When & How to use them?
Not all protein is the same, and some, like whey protein, stand out from the rest. You see, whey protein is a real superstar when it comes to essential amino acids that your body quickly absorbs. It’s not just about muscle; it can help you get stronger, gain muscle, and kiss that excess body fat goodbye. But wait, there’s more to whey than meets the eye. It’s like a nutritional treasure chest, packed with other goodies that can do wonders for you. However, while lots of folks want to get in on the whey protein action, they’re scratching their heads about how to do it right. Questions like “when to take it”, “how much should I use”, and “what do I mix it with” often leave them perplexed. Let’s unravel the mystery of whey protein step by step. Whey Protein Concentrate vs Isolate Whey Protein Concentrate typically contains around 70-80% protein by weight. The remaining 20-30% consists of carbohydrates (lactose) and fats. While it does provide a decent protein content, it may not be suitable for individuals looking to increase their protein intake without additional calories. Whey protein isolate undergoes additional processing steps to remove most of the fats, lactose, and other non-protein components, resulting in a product that is typically 90% or more pure protein. This high level of purity makes whey protein isolate an attractive option for those seeking a protein source with minimal additional nutrients, and is our preferred option. How to enjoy your whey protein: Milk or Water? The classic dilemma! The good news is that you can go with the flow and mix your whey protein with either milk or water. Experts and athletes usually give the nod to water. Why, you ask? Well, it’s all about that speedy absorption. Water doesn’t slow things down like other liquids might. Plus, it keeps your protein shake lean and mean, without adding any extra calories, fats, or carbs. So, if you’re on a weight loss mission or chasing those muscle gains, water is your go-to. But if you’re in it for the creamy delight, milk is your ticket. It’s like turning your protein into a milkshake straight from a fancy restaurant. Just remember, milk brings some extra baggage in the form of calories, fats, and carbs. So, it’s not the best choice for weight loss warriors. And watch out if you’re lactose intolerant – milk can be a troublemaker for you. But for those looking to pack on the kilos and not sweat the extra calories, a milk-whey combo is a winner. How much is just right? Let’s talk numbers. For those of you keeping things active but not going full athlete mode, the golden rule is around 0.8 to 1.2 grams of protein per kilogram of your body weight per day. So, if you’re tipping the scales at 60 kilos, you’ll want about 60 grams of protein daily. Check out how much protein you’re already getting from your regular diet and top up the rest with whey protein. But, if you’re hoisting weights like a champ, running marathons, or working out at least 4 days a week, you can crank it up a notch. Aim for 1.8 to 2.2 grams of protein per kilogram of your body weight daily. So, an 80-kilo weightlifter can go all the way up to 160 grams of protein a day. Same deal here: calculate your food-based protein intake and fill in the gaps with whey. The when of whey protein: Breakfast boost: Kickstart your day with a protein punch. Just mix a scoop with your morning beverage of choice and sip it alongside your breakfast. All-day long: If you’re a fitness machine, spread your protein intake across the day. Have 3-4 servings spaced out to fuel your muscles and aid recovery. Nighttime nourishment: Having a protein shake before bed supports muscle growth while you snooze. Opt for a slow-release protein like casein for a steady protein supply throughout the night. Pre or post: The great debate! Some folks argue about taking protein before or after a workout. It doesn’t matter as much as getting the right amount of protein. If you’d rather not feel your shake sloshing around during your workout, go for a post-workout protein fix. Post workout: After your workout, your muscles are shouting FEED ME! This is the prime time to give them what they crave – a pure protein shake. It helps repair and rebuild those hard-working muscles. So, there you have it – whey protein demystified. It’s a tasty and effective way to meet your daily protein goals, whether you prefer it with water or milk. Adjust your intake based on your activity level, and you’ll be on the right track to a protein-powered lifestyle. Cheers to your fitness journey!
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The Case for fibre
There are 2 schools of thought about fibre, but let’s be clear – the human body is designed to use fibre. The more healthy fibre you get in your diet, the better your digestive system functions. BUT it must be HEALTHY fibre – not wheat or grain fibre, it should be mostly vegetable fibre. It also maintains a steady WEIGHT, maintains healthy CHOLESTEROL levels and keeps you REGULAR. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and are full of processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in the gut – it’s their favourite food. And this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down the vegetable fibre, so it intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fibre’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, some die off, others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depend on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. How Much? Pretty well as much as you can because we just don’t get enough. Fibre-rich foods are a good start. Researchers have found in humans that the balance of bacteria in the gut can quickly change for the worse as soon you stop getting enough fibre. In general, women should get at least 30 grams of daily, while men should get at least 38. Some doctors say diabetics need at least 50g a day for good blood sugar control. A low-carb diet is an excellent way to eat, but this also means cutting out grains which are a source of fibre, though a very ‘bad’ source of fibre in that they inflame the intestines, cause weight gain and generally are a bad idea. They also lacerate the sides of the colon and grains themselves lead to Leaky Gut Syndrome. And don’t think “whole grains” are any good – they have extremely negative effects that cancel out their so-called benefits, such as the presence of phytic acid, which interferes with the absorption of calcium, copper, iron, magnesium, and zinc. Researchers found our hunter-gatherer ancestors got about 100g or more of fibre daily from roots, berries, leaves, and other plants. A staggering amount. Whatever you do, don’t suddenly introduce massive amounts of fibre – start slowly, and ALWAYS include more water. Anytime you introduce more protein or fibre into the diet, you add more water. Best Sources of Fibre: these are generally vegetables and fruit, nuts, seeds, and in many cases a healthy fibre supplement (but there are good and bad ones here too, so be aware). Good Food Fibre: Avocado Leafy greens Cruciferous vegetables Almonds and other nuts Chia seeds Prebiotic fibre (such as is found in MaxiPrebiotic Berries Adding fibre to your diet is probably the safest way to ensure you get enough. Here are some good ways to do that: Skinny fibre MaxiPrebiotic Herbal Fibre Blend Chia seeds 4-seed mix (All available from our online store at https://sallyanncreed.co.za/shop) Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots, raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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Kid friendly ways to boost fibre in the diet
Let’s talk about something super important for our children – dietary fibre. We know it might sound a bit scientific, but trust us, it’s like magic for their little bodies. Fibre does all sorts of amazing things. It helps keep those sugar levels steady after meals, keeps things moving smoothly in their tummies (yep, we’re talking about good bathroom trips!), and even plays around with how their bodies deal with fats and cholesterol. And it does wonders for the friendly bacteria in their bellies – they love it! We’ve heard a lot about how fibre is great for grown-ups, helping with weight, heart health, and even reducing the risk of certain cancers. But what about our kids? Well, it seems like fibre is their friend too. It helps prevent things like constipation, obesity, and even diabetes as they grow up. Now onto the practical stuff. How can we make sure our little ones are getting enough fibre? Easy peasy! When they start to munch on more than just milk, it’s a good idea to gradually introduce foods with fibre. By the time they hit their first birthday, aiming for around 5 grams of fibre per day is a sweet spot. When they’re 2 years and older, there’s this handy guideline called the “age plus 5 rule”. Basically, it means aiming for about 6 grams of fibre each day for 1-year-olds, 7 grams for 2-year-olds, and 8 grams for 3-year-olds. It might sound a bit technical but think of it as a fibre roadmap for their tummies. As they grow, a bit more fibre helps keep things running smoothly. As they step into each new year, just add that extra little bit of fibre. Consider swapping regular bread for whole grain or digging into whole grain cereals like bran or oats. When pasta or rice is on the menu, go for the whole grain versions – they’re not only tastier but also better for them. And if you’re whipping up some treats in the kitchen, try using wholemeal flour and adding some fruits – they’ll gobble it up! Veggies and fruits are full of fibre. Encourage them to munch on those, and whenever possible, keep the skins on – it adds more fibre goodness. You can even sneak in legumes like beans and lentils into soups and casseroles – they’re fibre-packed too. Even their favourite dishes, like spaghetti Bolognese, can get a fibre boost with some kidney beans. Now let’s chat about water. It’s fibre’s best friend. If they’re getting more fibre in their diet, make sure they’re sipping on enough water too, around 4 to 6 cups a day – aim for about 1 to 1,5l. Oh, and don’t forget to get them moving! Around an hour of fun exercise each day, like walking, will keep everything flowing smoothly. And finally, no rushing in the bathroom. Give them enough time to do their business – there’s no need to hurry. So, there you have it. Enjoy those whole grains, fruits, and veggies, and treat their bodies right with water and movement. Happy tummies all around!
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Constipation
Constipation is a common issue that can affect anyone, no matter their age. It could range from finding it a bit tricky to completely empty your bowels, not going to the bathroom as often as you should, or not having a bowel movement for multiple days. When you’re dealing with constipation, your bathroom experiences might involve stools that are hard, lumpy, or even strangely big or small. The seriousness of constipation can vary from person to person. Some folks might only deal with it for a little while, but for others, it can turn into a more ongoing thing, causing quite a bit of discomfort and affecting how they go about their daily lives. There are several factors that can play a role in the onset of constipation. Things like not getting enough fibre in your diet (healthy and organic fruits, veggies, and cereals), a change in your usual routine or how you eat, not paying attention when nature calls, certain medications’ side effects, not drinking enough fluids, and even feelings of anxiety or depression can all contribute. A high-protein diet can also bring on mild constipation as protein makes you feel full sooner, causing people to neglect fibre in their diet. When it comes to tackling constipation, the first step is usually making some changes to your lifestyle and diet. Try adding more fiber into your meals slowly, make sure you’re sipping enough fluids throughout the day, and hey, getting a bit more exercise in there could help too. Just a few tweaks can make a world of difference! Here are some ways to add more fibre to your food: 3g per medium artichoke (cooked) ½ an Avocado 6.7-9g Broccoli 5.1g (1 cup cooked) Brussels Sprouts 4.3 (1 cup cooked) Boiled green leafy veg provide a whopping 5g per cup Berries are up around 8g a cup Cabbage 4g a cup, cooked Chia seeds 5.5g per tablespoon Flaxseed meal (make this yourself) – 2 tablespoons contain 3.8g fibre Green beans 17g per cup, cooked Kohlrabi raw 1 cup 5g Kale 3g 1 cup raw Nuts and seeds are relatively high at around 2.7-just on 4g per 28g Add psyllium husks if all else fails. Onions and garlic are good ways to feed flora, and have some fibre. Remember just as you need to eat good food daily to remain healthy, so your flora need daily feeding with fibre to remain at a healthy level. References: https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation#:~:text=Constipation%20is%20a%20common%20condition,as%20unusually%20large%20or%20small.
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Fibre and weight loss
Did you know that fibre is a carb? Yes, you heard that right–a carb! The wonderful thing is, unlike other carbs, your body doesn’t easily digest it. So it moves through your digestive system without sending your blood sugar on a rollercoaster ride. Fibre is found in plant foods like fruits, veggies, and whole grains. All fruits and veggies have fibre, but most of it is found in the skin, seeds, and membranes. That’s why eating a skin-on apple packs more fibre punch than a peeled banana. There are two different types of fibre – soluble and insoluble. Soluble fibre can dissolve in water. It then forms a “gel” in your gut, slowing down the sugar party in your bloodstream. Lower sugar levels mean your insulin levels stay low, and that means your body is less likely to begin storing fat. The other kind of fibre doesn’t dissolve in water, which is why it’s called “insoluble”. Unlike soluble fibres that your body takes its time digesting, this one kind of zooms through your system, cleaning your gut as it moves through. This type of fibre adds bulk to your stool and helps things move smoothly through your digestive journey. If you’re looking to shed a few kilos or just stay in that healthy weight zone, then you want to add a good blend of soluble and insoluble fibre to your diet. If you’re a woman under 50, your goal should be around 25 grams of fibre per day, while men should aim for 38 grams per day. Because of our modern diet, most people are only getting about half! That means we’re missing out not only on their weight-loss benefits, but their ability to reduce the risk of heart disease and type 2 diabetes. Now, fibre isn’t some magical fat-burning silver bullet. What it does really well is help with making us feel full. It gives you that satisfied feeling without the need for extra calories in your meal. It’s like you’re not just eating less, but you’re also less likely to hear your stomach growling an hour later. So, how does fibre wave away those annoying hunger pangs? It takes up space in your stomach, tapping those little receptors that tell your brain, “It’s time to stop eating!” But wait, there’s more. To keep that fibre moving through your system, you have to drink lots of water – around eight glasses a day. Water helps the fibre slide through your digestive system, and helps tackle those hunger pangs too. It’s like a win-win, keeping you full and quenching that thirst that sometimes tricks you into thinking you’re hungry There are a few cases where certain fibre types might not be your friend. Take fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPS), for instance – these are fibres that some people can be sensitive to. They can cause tummy troubles like bloating and diarrhoea, and they hang out in foods like garlic powder, onions, dairy, and certain fruits and veggies. So listen to your body when you’re getting cozy with high-fibre foods. Take it slow and steady when you’re getting back into foods like beans, nuts, seeds, and all those colourful fruits and veggies. And hey, if boosting your fibre game is a bit of a struggle, have a heart-to-heart with your healthcare provider. References: https://www.webmd.com/diet/features/fiber-weight-control#:~:text=The%20study%20added%20to%20a,the%20other%2C%20more%20structured%20approach. https://theconversation.com/fiber-is-your-bodys-natural-guide-to-weight-management-rather-than-cutting-carbs-out-of-your-diet-eat-them-in-their-original-fiber-packaging-instead-205159
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The healing powers of pets
It’s amazing how mental health has taken centre stage in our society since the global pandemic hit. These days, finding effective ways to treat and manage it has become super important. And you know what? Mental health doesn’t discriminate – it affects people of all backgrounds, ages, and walks of life. Now, here’s something interesting: the idea that having furry companions can boost our mental well-being is gaining traction. While research on this is still in its early phases, there’s already a bunch of evidence suggesting that having pets can really help folks who are struggling with their mental health. We’ve all heard the saying “dogs are man’s best friend,” and it’s been around since way back in 1789 when King Frederick of Prussia supposedly coined it. These days, it’s rare to find someone who hasn’t shared some wonderful moments with a dog, cat, or some other critter. But what’s even cooler is how this natural connection between humans and animals can literally lead to healthier lives. Animal therapy is becoming quite the thing in the world of mental health. It’s starting to get a nod of approval from mental health pros because it has a positive impact on how we feel and function mentally. So, whether you’re having a blast playing with a pup or enjoying some quality time petting a content kitty, pets can bring heaps of joy to people of all ages. But the benefits of having a pet go beyond just the warm fuzzies. If you’ve ever wondered about the right time to bring a furry, feathered, or finned friend into your life, here’s some good stuff for you to consider. Trust me, it’s worth a read while you cuddle up with your animal companion. Boosted self-esteem: Having a pet can also boost your confidence by helping you feel less isolated. When a wagging tail greets you, it’s hard not to feel good about yourself. Stronger immune system: Believe it or not, even a simple act like petting a dog might keep those pesky colds at bay. It seems that overall health, including the immune system, gets a nice boost for those who spend time petting dogs. Lowered anxiety and blues: There’s something magical about pet therapy, or animal-assisted therapy (AAT), that has been linked to reducing anxiety, pain, and depression in folks dealing with various health challenges. People undergoing chemotherapy, veterans with post-traumatic stress disorder, and even those working on their fine motor skills during physical therapy can benefit from pet therapy. Stress reduction: We all know our pets make us happy, but did you know hanging out with dogs can help lower stress? Just a game of fetch or a simple petting session can decrease cortisol, the stress hormone, and amp up oxytocin, the feel-good hormone, in your brain. Social connections: Pets can totally boost your social life! Especially if you’re a dog parent. Taking your pup for walks and hitting the park makes for great opportunities to strike up conversations. People tend to be chattier when there’s a cute dog around, and let’s face it, dogs are fantastic icebreakers. Now, remember that having a pet also means taking on new responsibilities. Learning how to care for and feed your furry friend is all part of the package. So, if you’ve been thinking about bringing a four-legged (or two-winged or multi-finned) companion into your life, these health and well-being benefits might just be the nudge you needed. We’ve even got a product that’s perfect for your beloved companion – Colla-Joint Plus. It’s specifically formulated to strengthen and protect the joints of dogs and cats. Colla-Joint Plus is a gelatine based supplement, developed to alleviate joint pain and inflammation, improve bone mineral density all while promoting healthy skin, coat and nails. The addition of a 4-strain probiotic means that it also supports your doggo or kitty’s digestion through promoting their overall gut health. Simply sprinkle it over your pet’s food, or dissolve it in a little warm water before adding it to their meal, and let your fur child reap these wonderful benefits and more! It assists in general bone and joint support Shown to support healthy skin, nails and coat Supports digestive health Has the addition of probiotics for improved overall gut health It’s available from our online store, or you can pop into our little shop in Westlake. References: https://www.psychiatrictimes.com/view/the-healing-power-of-animals https://www.thinkingoutsidethecage.org/the-healing-power-of-pets/ https://caregiversolutions.ca/featured-carousel/the-healing-power-of-p
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How to incorporate extra movement and exercise into a sedentary life
Isn’t it fascinating how technology and all these different transportation choices have completely transformed our lives? Nowadays, we have a plethora of amazingly convenient transport options in our lives, ready to take us wherever we want to go whenever we need to. Then, when we’re at home, those cozy couches are just beckoning us to sink in and enjoy our most beloved TV shows and movies. And hey, let’s not forget the office – a good portion of our day is spent staring at screens, which often translates to sitting for extended periods. It’s almost as if society is TRYING to make us live a sedentary existence. Imagine spending most of your time in a seated or lying-down position with little to no physical activity. This is what they call a “sedentary lifestyle,” and truth be told, it’s a silent health hazard. We might not even realize it, but being too comfy on the couch, or glued to that office chair can impact our health in sneaky yet dangerous ways. Constantly being in this lack-of-movement state isn’t great for us in the long run. There’s a direct connection between this lifestyle and weight gain. Think about it – kids today don’t play outside as much as they used to, and many adults are stuck behind desks most of the day. And what does all this sitting lead to? Fewer calories burned, which in turn can lead to those extra kilograms creeping up. Not to mention our bodies might start protesting with all sorts of aches and pains. But don’t get too disheartened just yet! The silver lining is that you don’t have to turn into a gym rat or marathon runner in order to maintain a healthy weight and overall well-being. It’s all about your mindset and approach. Now let’s clear something up. Exercise and training are two different things. If you’re just looking to be more active and keep yourself in good shape, you don’t need to take on the mindset of an Olympic athlete. Start slow and steady. Forget about those fears of not measuring up to super intense sports. If you want to dive into exercising, ease into it. Maybe start with what your body feels comfortable with. A fantastic guideline is aiming for about 150 minutes of weekly exercise, whether you’re working out at home or hitting the gym. Spread that time across four to five days, and you’re on the right track. Oh, and guess what? You don’t have to turn your life upside down to make this work. Incorporate exercise into your daily routine, even at work. Just don’t let it overwhelm you. Start with baby steps, set some achievable goals, and gradually build up from there. After all, even Rome took time to become the masterpiece it is today – and the same goes for your fitness journey. So, embrace that mindset shift, get moving, and let’s make a healthier you, one step at a time! References: https://www.walkingpad.com/blogs/whywewalk/how-to-incorporate-extra-movement-and-exercise-into-a-sedentary-life https://www.mediclinicinfohub.co.za/simple-ways-incorporate-exercise-day/
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Collagen, Vitamin D and K2
You know, Vitamins D and K are the dynamic duo of vitamins – they’re both fat-soluble and play a really important role in how our bodies handle calcium. So, let’s break it down a bit. Vitamin D, the sunshine vitamin, is this cool fat-soluble powerhouse that can come from foods like yummy fatty fish, dairy treats, and eggs. But guess what? Our own skin gets in on the action too by making it when we soak up some sunlight. And the thing it’s super good at is helping our bodies absorb calcium in our guts, which is essential for strong bones and stuff. Then we’ve got Vitamin K, another fat-soluble rockstar. It comes in two flavours: Vitamin K1, which hangs out in leafy greens, and Vitamin K2, which prefers the company of fermented dairy and friendly lactic acid bacteria in our gut. And these two, Vitamin D and Vitamin K, they’re like the dream team when it comes to keeping our bodies happy. They tag-team for bone health, heart wellness, making sure glucose behaves itself, and even tackling inflammation. But here’s the twist – when these two get together, the magic really happens. Taking them as a pair might do even more wonders for your bones and heart than just popping them solo. So, it’s like a double-win for your wellbeing, and that’s a pretty rad reason to chow down on a rainbow of foods, from crisp veggies to creamy fermented dairy. By the way, if you’re thinking about Vitamin D and calcium, it’s not all sunshine and rainbows. If we’re not careful and our Vitamin K levels are low, too much D and calcium might end up doing a weird dance with our soft tissues, and that’s not good. So, a balanced diet is kind of like your secret weapon against sneaky long-term health troubles. Oh, and guess what? Collagen wants in on the action too! Studies have shown that tossing 5 grams of collagen into your daily mix could give your bones an extra boost in density. So there you have it – the scoop on these superstar vitamins. Time to soak up some sun, savour those greens, and maybe even share a spoonful of yoghurt with those friendly bacteria in your belly! All of these are available in our online store here: https://sallyanncreed.co.za/shop
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Menopause & Mental Health
Life is a journey filled with twists and turns, and one of the most significant passages for women is menopause. This natural transition marks the end of fertility, but it also brings along a tide of physical and emotional changes. As we embrace the wisdom that comes with age, it’s crucial to recognize the impact of menopause on mental health. Menopause isn’t just about the physical changes; it’s a symphony of hormones playing an intricate melody that can influence our emotions. As oestrogen levels ebb and flow, it’s common to experience mood swings, anxiety, and even moments of inexplicable sadness. You’re not alone if you find yourself feeling like you’re on an emotional roller coaster. Your feelings are valid, and they’re a natural part of this transformative phase. Amidst the whirlwind of emotions, self-care becomes a beacon of light. Treat yourself as you would a dear friend going through a challenging time. Prioritize restful sleep, nourishing meals, and regular exercise to support your body and mind. Engage in activities that bring you joy, whether it’s painting, gardening, or simply savouring a cup of tea. Taking time for yourself isn’t selfish; it’s a vital act of self-preservation. Remember, you’re not alone on this journey. Many women are experiencing similar emotions and challenges. Connecting with friends, family, or support groups can provide a safe space to share your feelings and gain insight from others who are navigating the same path. Sharing your experiences can help break down the stigma surrounding menopause and open conversations about mental health. If you find yourself grappling with anxiety or depression during menopause, know that there is help available. Seeking professional guidance from a therapist or counsellor can provide valuable tools to manage these emotions. Therapy offers a space to explore your feelings, develop coping strategies, and learn mindfulness techniques to ground yourself in the present moment. Menopause is a time of transition, and with it comes the opportunity for growth. Embrace this period as a chance to reflect on your life, your accomplishments, and the wisdom you’ve gained. As you let go of certain aspects of your past, make space for new adventures and aspirations. This is your time to redefine yourself and embrace the fullness of your being. Menopause is more than just a biological phase; it’s a journey that intertwines physical changes with emotional shifts. It’s a time to honour the incredible resilience and strength that lies within you. Remember, your feelings are valid, and seeking support is a sign of courage, not weakness. As you navigate the complexities of menopause and mental health, do so with self-compassion, patience, and the knowledge that you’re stepping into a new chapter filled with possibilities. We find that supplementing with our Pure Hydrolysed Collagen – 2 scoops per day – will make a huge difference. Try it for yourself and see.
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How to boost your energy
If you feel you’re suffering from fatigue, which is an overwhelming tiredness that isn’t relieved by rest and sleep, you may have an underlying medical condition. The good news is that there are actions you can take to counter fatigue, and boost your energy levels. Eat often A good way to keep up your energy throughout the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often. Get moving You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy. Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity. Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week. Sleep well Many people don’t get the sleep they need to stay alert throughout the day. Tips for sleeping well include: Going to bed and getting up in the morning at the same time every day. Avoiding naps in the day. Taking time to relax before you go to bed. Reduce stress to boost energy Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be: Working out at the gym Yoga Listening to music or reading Spending time with friends Whatever relaxes you will improve your energy Talking therapy beats fatigue Therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety, or low mood. Cut out caffeine Psychiatrists recommend that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period. Caffeine is found in: Coffee Tea Cola Energy drinks Some painkillers and herbal remedies Try to stay off caffeine completely for a month to see if you feel less tired without it. You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink. Drink less alcohol Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be tired, even if you sleep a full 8 hours. Cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy. Try to have several alcohol-free days each week. Drink more water for better energy. Sometimes you feel tired simply because you’re mildly dehydrated. A glass of water will do the trick, especially after exercise. Vitamins and nutrients that boost energy Certain vitamins that can help boost energy. These natural vitamins include but aren’t limited to: Vitamin Bs: All eight B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B6, biotin, folate and B12) are responsible for helping the body process energy from food. We have a fantastic Vitamin B Complex in our store. Vitamin C: Aids in energy production in the mitochondria of our cells. Magnesium: Aids in the production and use of energy molecules (ATP). CoQ10 is a chemical made by cells that your body uses for growth and maintenance.
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Budget friendly LCHF: Eating healthy without breaking the bank
If you’ve been exploring the LCHF diet, you know it can be a total game-changer for your eating habits. But let’s be real, it can also be a bit of a challenge, especially when it comes to the costs involved. Groceries are already putting a dent in our wallets, and the thought of adding more specialty ingredients and pricey supermarket trips might seem daunting. But fear not, because we’ve got some nifty tips to help you enjoy the keto lifestyle without burning a hole in your pocket. Ready? Let’s dive in: Say goodbye to expensive packaged foods. Those LCHF ice creams and snacks might look tempting, but they can add up fast. Instead, prioritize whole foods and treat yourself to those fancy options occasionally. Buying in bulk is your money-saving superhero. Look for nuts, seeds, and shredded coconut in bulk containers at most stores. And don’t forget that cooking oils can be purchased in large quantities online or at discount stores. Just make sure you buy healthy olive oil, not sunflower or flaxseed oil! Veggies are the unsung heroes of the LCHF world, so don’t forget to give them some love. Some might be carb-filled, but they’re essential for a well-rounded diet. Load up your plate with LCHF-approved vegetables and enjoy the benefits. Planning is key! Before you hit the store, plan your meals ahead of time. This will save you from impulsive purchases and expensive take-out orders. Pro tip: Prep some boiled eggs and shredded chicken in advance to stay on track all week long. Frozen fruits and veggies to the rescue! They’re not only keto-friendly but also more affordable than their fresh counterparts. Plus, they stay fresh for longer, so no more wasted produce. Let’s talk about protein on a budget. Eggs are a superstar – they’re cheap and versatile, perfect for keto meals. You can also save money by buying cooked whole chickens and using or freezing all parts. Cheaper cuts of meat like pork, beef sirloin, ground chuck, and chicken thighs are great options too. Now, here’s your ultimate wallet-friendly grocery list for a LCHF-friendly feast: Meats: eggs, canned tuna, whole (free-range) chickens, pork chops, bulk ground meats, discounted fresh meats. Remember that meat can last while in the deep freezer, so don’t be afraid Proteins: canned tuna, cottage cheese, plain full-fat yoghurt HEALTHY fats: Grab those bulk amounts of shredded coconut, walnuts, almonds, pecans, sunflower seeds, hemp hearts, chia seeds, flax seeds, and nut butters. Don’t forget avocado and olive oils, and if avocados are on sale, stock up and freeze the flesh for later. Keep an eye out for frozen coconut cubes and canned coconut milk. And when cheeses, butter, and ghee are on sale, don’t hesitate to snag them. Non-starchy veggies: zucchini, broccoli, cauliflower, asparagus, celery, green beans, spaghetti squash, cabbage, Brussels sprouts, cucumber, lettuce, spinach, arugula, eggplant, mushrooms, bell peppers – keep them in your shopping radar. Low carb fruits: raspberries, strawberries, blackberries, plums, clementines, cherries, blueberries, kiwi (in-season, on sale, or frozen). So, remember, you can enjoy the keto lifestyle without breaking the bank. Sure, some items might seem pricey at first, but think of it as an investment in your health. With these tips and a little budget savvy, you’ll be living the keto dream and savouring high-quality, nutritious foods in no time. Cheers to a happy and healthy journey! References: https://www.healthline.com/nutrition/keto-on-a-budget https://www.everydayhealth.com/ketogenic-diet/keto-diet-on-budget/
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Keto Flu 101
You’ve heard of the Keto diet, but have you heard of the Keto Flu? The Keto diet is a high-fat, low-carbohydrate diet that limits glucose levels and leads to a production of ketones by the liver. The body then slowly switches from using carbs as fuel, to fats. Keto is often used for its health benefits – weight loss, cognitive and memory enhancement, type II diabetes, cancer, as well as various neurological and psychiatric disorders. However, it is important to note that many people suffer from something called “Keto Flu” after beginning the Keto diet. This generally occurs when you drastically and suddenly remove carbohydrates from your diet [1,2]. What is “Keto flu”? Keto flu is a term used to describe common ketogenic diet side effects. A ketogenic diet is safe and has many health-promoting factors. It does, however, force the body to go through major changes. One of the major changes is switching your metabolism from being a “sugar burner” to a “fat burner”, thereby leading to a withdrawal from sugar and carbohydrates [3]. This is the metabolic process of ketosis [2]. Common symptoms of the keto flu [1,2,3]: Low energy Cravings for carbs and sugar Brain fog Constipation/ diarrhoea Headache Intestinal pain and bloating Muscle cramps and weakness What causes the keto flu? Your body typically uses up your stored glucose within a couple of days of starting Keto, and will then go searching for other fuel sources. This is when ketosis begins, and ketone bodies will start to be produced with the assumption that you are either fasting or eating a high amount of fat. Once you have finally become “keto-adapted” you will no longer struggle with the keto side effects anymore [3]. What to do for the keto flu? Start slowly: When making any dietary changes, start slowly and ease yourself into it. The best approach would be to slowly start to decrease your carbohydrate intake and allow your body the time to adjust. Do it over a period of a week and then you can move fully into the keto diet [2]. Stay hydrated: Dehydration and a loss of minerals is a MASSIVE factor of the keto flu. Drinking enough water is especially important if you experience keto flu symptoms like vomiting or diarrhoea, since this will cause you to lose fluids. You should also increase your consumption of hydrating foods like vegetables, bone broths, or green juices. Water is a critical component of Keto, so try to drink a glass of water every 1–2 hours. If your urine is dark yellow, this means you need to drink more water [3]. Don’t neglect your electrolytes: Electrolytes regulate muscle contractions and keep you hydrated. They also help balance your pH levels (the measure of acidity and alkalinity) and control nervous-system function. When hydrating, make sure to add plenty of electrolytes like salt, potassium, and magnesium. This can minimize muscle cramps and nausea. You can increase your electrolyte intake through sport drinks and taking other rehydrate solutions [2]. These foods also help with electrolyte replacement: spinach kale avocados broccoli beans almonds peanuts strawberries watermelon oranges bananas milk buttermilk yogurt fish turkey chicken veal raisins olives tomatoes Consume more healthy fats: When you start a keto diet, the intake of healthy fats is crucial. Increasing your intake of healthy fats can assist in speeding up the transition to burning fat for fuel [2]. Stay active and engage in light exercises: Exercising when feeling nauseous or sore can be the least appealing thing on the planet. However, doing some light exercises such as walking outdoors, yoga, or light cycling can help relieve muscle pain and tension [2,3]. Get plenty of rest: If you find yourself struggling to fall asleep or stay asleep, try taking an Epsom salt bath or supplementing with magnesium. This will help soothe and relax your muscles, as well as increase your electrolyte absorption. Keto flu isn’t very pleasant, but if you follow these suggestions, it should pass soon. Remember, everyone’s body deals with the keto diet differently, so listen to your body and act accordingly. Consult with your doctor or request nutrition counselling with a dietitian to discuss any concerns you may have with the diet [2]. References: [1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082414/ [2] https://intermountainhealthcare.org/blogs/topics/live-well/2018/03/beware-the-keto-flu/ [3] https://draxe.com/nutrition/keto-flu-symptoms/
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