Articles
Emotional Eating
We don’t always eat just to satisfy physical hunger. Many of us also turn to food for comfort, stress relief, or to reward ourselves. When we do, we tend to reach for junk food, sweets, and other comforting, but unhealthy foods. You might reach for a tub of ice cream when you’re feeling down, order a pizza if you’re bored or lonely, or swing by the drive-through after a stressful day at work. Emotional eating is the use of food to make yourself feel better or to fill your emotional needs rather than your stomach. Unfortunately, emotional eating doesn’t fix emotional problems. In fact, it usually makes you feel worse. Afterward, not only does the original emotional issue remain, but you also feel guilty for overeating. Occasionally using food as a pick-me-up, a reward, or to celebrate isn’t necessarily a bad thing. But when eating is your primary emotional coping mechanism, that’s a bad sign. You get stuck in an unhealthy cycle where the real feeling or problem is never addressed. Emotional hunger can’t be filled with food. Eating may feel good now, but the feelings that triggered eating are still there. And you often feel worse than you did before because of the unnecessary calories you’ve just consumed. Compounding the problem, you stop learning healthier ways to deal with your emotions, you have a harder and harder time controlling your weight, and you feel increasingly powerless over both food and your feelings. No matter how powerless you feel over food and your feelings, it is possible to make a positive change. You can learn healthier ways to deal with your emotions, avoid triggers, conquer cravings, and finally put a stop to emotional eating. To stop emotional eating, you must find other ways to fulfill yourself emotionally. It’s not enough to understand the cycle of emotional eating or even to understand your triggers, although that’s a huge first step. You need alternatives to food that you can turn to for emotional fulfillment. Alternative Coping Mechanisms: Once you’ve identified the triggers, it’s essential to replace emotional eating with healthier coping mechanisms. Activities like exercising, meditating, journaling, or talking to a friend can help redirect your focus and alleviate emotional distress. Find activities that bring you joy and provide an outlet for your emotions, allowing you to break free from the reliance on food for comfort. Mindful Eating: Practicing mindful eating is another effective strategy to break the cycle. When you eat, pay attention to the physical sensations, taste, and texture of the food. Slow down, savor each bite, and listen to your body’s cues of hunger and fullness. By being present in the moment, you can differentiate between genuine hunger and emotional cravings, helping you make healthier choices. Building a Support System: Surrounding yourself with a supportive network can make a significant difference in breaking the cycle of emotional eating. Seek out friends, family, or support groups who can provide encouragement, accountability, and guidance during challenging times. Sharing your journey with others who understand and empathize can empower you to overcome emotional eating habits. Seeking Professional Help: In some cases, emotional eating may be deeply rooted in underlying emotional or psychological issues. Seeking professional help, such as therapy or counseling, can provide valuable insights and strategies for addressing the root causes of emotional eating. A trained professional can guide you through the process of breaking the cycle and developing healthier coping mechanisms. Combining these 4 strategies will help you not only heal any psychological issues you may suffer from, but also heal your relationship with food. You can even indulge in your favorite foods and feel full on much less. It takes time for the body’s fullness signal to reach your brain, so taking a few moments to consider how you feel after each bite—hungry or satiated—can help you avoid overeating.
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Can Vitamin D save your Life?
Yes, we believe vitamin D can save your life. Vitamin D is a true superstar which affects so much more than bones and teeth. The brain, immune system, hormones, cancer prevention and gene expression all rely to some extent on Vitamin D. In fact Vitamin D has been called “one of the simplest solutions to wide-ranging health problems”. Because almost every cell and tissue in the body has a receptor for Vitamin D. So it’s important to get enough, wouldn’t you say vitamin D can save your life? Vitamin D is made in the skin using cholesterol and sunlight, but how many of us get hours of daily sun on bare skin at noon? Studies show most people on this planet are deficient in the minimum RDA for Vitamin D, especially children (they use it quickly to build bones and teeth), and the elderly. You need to have a blood test annually if you are not sure. The preferred range is 50-70ng/ml, and it becomes harder for our bodies to produce it after 35 anyway. If you have heart disease or a history of cancer you want that up to 70-100 ng/ml. It is possible to overdose on D, but if you remain in these ranges and test annually, you will be fine. Overdosing takes a long time at high doses. Taking 1000iu a day will slowly get you to your right level, and you won’t overdose. Please note: Prescription Vitamin D is D2, not D3. D2 does not directly supply D3, and is given in much higher doses (50,000 iu weekly). When blood levels test normal, your doctor will take you OFF D2. But you’ll slip back to deficiency if not taking D3 on a regular basis. Foods which contain D3 Fatty fish such as wild (not farmed) salmon and sardines have roughly 400iu of D in a 90g serving. Liver and pastured egg yolk have a tiny bit – 40iu in 1 egg or 90g of liver. That’s a lot of liver, eggs and canned fish to get a dose of 1000 to 7,000 iu daily. A good supplement is so much easier. Cod liver oil has about 450iu per teaspoon. Mushrooms labelled as containing Vitamin D have been exposed to light and contain Vitamin D2 NOT D3. So it’s difficult to get from food. Absorption of all fat-soluble vitamins is decreased in those with intestinal inflammation such as Celiac, Crohn’s and Irritable Bowel Syndrome and other gut issues. NOTE: ALWAYS TAKE VITAMIN K2 WITH D. Never, never, take Vitamin D3 without K2. We have supplements in our online store with D3 and K2 at https://sallyanncreed.co.za/shop Ways Vitamin D can save your life: DNA repair and gene regulation. This is massive! Vitamin D impacts all the bad genes (turns them off) and all the good genes (turns them on), changing your entire future. One study showed a mere 2,000iu of vitamin D3 per day for a few months upregulated 291 different genes controlling 80 different metabolic processes. Imagine what you are missing out on if you don’t have enough D3? Prevents osteoporosis, hip fractures, arthritis and many types of pain. Studies show a sharp increase in all-cause mortality after a broken hip. Anything that stops us from exercising is harmful. Vitamin D is so important with Vitamin K2 for maintaining bone strength. Vitamin D plays a big role in the aches and pains of chronic fatigue and Fibromyalgia too. The immune system. Vitamin D3 supports the “killer cells” of the immune system, helping white blood cells kill infections. We get sick less often and get well faster. Vitamin D3 is also a potent immune modulator for the prevention and resolution of autoimmune diseases like Multiple Sclerosis and inflammatory bowel disease. Cancer. Vitamin D plays a role in most cancers. In one study, 70% of women with breast cancer were found to be vitamin D deficient. It has even been shown to prevent breast cancer cell growth and decrease the expression of cancer causing genes. It is essential after cancer treatment to track your Vitamin D twice annually and keep it at the top of the range or just slightly beyond – 75-100 ng/ml according to some experts. Maintains a healthy brain. Vitamin D affects production of serotonin which affects sleep, depression, PMS, weight, mood, digestion and more. It helps prevent Parkinson’s by enhancing the transmission of electricity to your neurons and by detoxifying your cells. Dementia, Alzheimer’s, memory and information processing are all affected by low D. Vitamin D activates and deactivates enzymes in the brain and the cerebrospinal fluid involved in neurotransmitter synthesis and nerve growth. Heart disease. People with insufficient vitamin D have an 80% greater risk of narrowing of the arteries according to a long-term study at Johns Hopkins. Vitamin D is important for reducing hypertension, atherosclerotic heart disease, heart attack, and stroke. One study showed Vitamin D deficiency increased the risk of heart attack by 50%. VERY important – Vitamin K2 plays a huge role here also. Don’t take D without K2, as the K2 prevents D from hardening the arteries or forming calcium deposits incorrectly anywhere in the body. Vitamin D plays many roles, but Vitamin K2 makes sure the calcium absorbed does NOT go to the arteries, but to the bones. It’s as important as D3. Diabetes & Weight Loss. Vitamin D stimulates insulin production and is important for Diabetes management and for weight loss. There’s almost no mental or physical function that D does not affect. You’ll find the excellently formulated vitamins – Vitamin D3 Premium and Vitamin K2 Premium at https://sallyanncreed.co.za/shop
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Top 10 Toxins to Avoid
Toxins to avoid: There are some very nasty chemicals out there – yes, they’re all bad – but some are worse than others. Below are some toxins to avoid. The liver is the most important detoxifying organ in the body. When the liver can’t effectively neutralise and dispose of toxins, they accumulate in the body. An essential nutrient for healthy liver function is Milk Thistle Here are our Top 10 toxins to avoid: 1. Sodium lauryl sulfate (SLS) and sodium laureth sulfate (SLES): These closely related chemicals occur in everything from soaps to toothpaste, and are found in virtually all shampoos and foaming products. They cause skin irritation, serious eye damage, diarrhea, breathing difficulty – even death – in laboratory animals. The American College of Toxicology discovered these chemicals can cause malformation in the eyes of children. While other research shows SLS in particular can damage the immune system. This can potentially leave the body open to damage, disorders and disease including cancer. Toxic residues can be left behind in the heart, brain and liver. 2. FD&C colour pigments: They may seem like harmless colorants, but the many pigments finding their way into personal care products can damage the skin. In addition it’s been shown that absorption of some of these colorants can deplete the body of oxygen and in extreme cases lead to death. The majority of these pigments are made from coal tar – a substance known to cause cancer in laboratory animals. 3. Isopropyl alcohol: How many times have you noticed this chemical listed on the ingredients of lotions, fragrances, cosmetics and similar products? You might think because of its widespread use that isopropyl alcohol is safe. This petroleum-derived substance is the same chemical used in antifreeze and as a solvent in shellac. Both inhalation and ingestion are dangerous – leading to dizziness, depression, vomiting, nausea and coma. 4. Polyethylene glycol (PEG): These harsh chemicals are used to dissolve oil and grease, as well as thicken products! Ugh. They are even used as oven cleaners!! Why would you want to use them on or in your body? Yet, PEGs find their way into many of the personal care products you use every day. Potentially carcinogenic, PEGs are known to damage the immune system and exposure can trigger cancer cell growth. 5. Chlorine: Despite being used in swimming pools, laundry products, sewage systems and tap water among other applications – chlorine is far from harmless. This chemical is widely known to cause delirium, diabetes, high blood pressure, circulatory collapse and a host of other serious conditions. It is also a likely carcinogen. This is why we use a distiller and have for 20 years! (See more here ) 6. DEA (diethanolamine), MEA (momoethanolamine) and TEA (triethanolamine): You will often find these acronyms listed in conjunction with other ingredients on product labels. These chemicals are carcinogens known as hormone-disrupting chemicals. They are frequently found in products that foam, such as bubble baths, body washes and shampoos. Dr. Samuel Epstein the Professor of Environmental Health at the University of Illinois has noted that repeated skin exposure can lead to a significant increase in the rates of kidney and liver cancer. 7. Mineral oil and baby oil: What can be more harmless than something known as baby oil, marketed to protect an infant’s skin? Baby oil is still 100% mineral oil, a commonly used petroleum-based ingredient that is also used to make plastic wrap. Like plastic wrap, it robs your skin’s natural ability to breathe and release toxins. It can also slow down cell development, leading to breakdown of cells and premature ageing. We shudder when I think of how as a teenager we would rub this all over our bodies to get a faster tan! 8. Fragrance: It’s difficult to find a personal care product that doesn’t contain some sort of fragrance, from baby lotion to deodorants. Unfortunately, a surprising number of the compounds used in fragrance are themselves carcinogenic or toxic. Many fragrances are synthetic chemicals. Clinical studies have shown that repeated exposure can affect the central nervous system, causing depression hyperactivity, irritability, and behavioural problems. Make sure any fragrances you use are from essential oils – we only use natural fragrances in our Grace skincare range 9. Propylene glycol (PG): Commonly found in products as a “wetting” agent or solvent, you may be surprised to learn that PG is also the active component in antifreeze – actually, there is no difference in the industrial product and the personal care product ingredient. While known to break down protein and cellular structure it is still found in a multitude of skin and hair products including cosmetics. The U.S. Environmental Protection Agency requires that workers wear protective gear when working around these chemicals. This is to guard against brain, liver and kidney damage. 10. Imidazolidinyl urea and DMDM hydantoin: These compounds are just a few of the many preservatives found in personal care products that are known to release formaldehyde (this is used to embalm the dead) – which has been shown to damage the respiratory system and cause heart palpitations, according to the Mayo Clinic. Other complications brought on by exposure include rash, joint pain, depression, headaches, chest pains, and sleep loss, to name a few. Exposure has also been shown to weaken the immune system and known to increase the risk of cancer. Educate yourself and invest in natural products with ingredients you understand and know. Better still know what toxins to avoid and where possible make your own!
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Collagen Types 1, 2 and 3 - Know the important differences
Many people ask us what the difference is between the various collagen types. Certain types are better taken together as they occur in nature (type I & III as you’ll find in our Pure Hydrolysed Collagen), and it’s best to take our Pure Hydrolysed Super Chicken Collagen (type II) separately from the Pure Hydrolysed Collagen because you will get much better results as they have different amino acid profiles. Aside from water, collagen is the most plentiful substance in our bodies, and a building block for skin, tendons, and bones. Collagen types contain different proteins which serve separate purposes within the body. Types I & III can be taken together (they occur together naturally in bovine collagen) and support skin, muscles, bones, and hair and nail growth and maintenance. Collagen Type II protein makes up the fluids and function in the cartilage and joints. That’s why type II collagen should be taken separately from Types I & III to ensure adequate absorption. There are 19 amino acids found in Collagen Types I & III – each essential to functions and maintenance within skin, muscles, and bones. These types are produced by fibroblasts (cells in connective tissues) and osteoblasts (cells that make bones). Over 90% of collagen in the body is Type I & III Collagen and this collagen is high in glycine, proline, alanine, and hydroxyproline. Glycine – the amino acid found at the highest levels in collagen, requires more serine than our bodies can naturally produce. Studies suggest the need for glycine supplementation to achieve ideal metabolic processes. Proline – a non-essential amino acid synthesised from glycine and important in function of joints and tendons Hydroxyproline – an amino acid that plays an essential role in the stability of collagen Alanine – the amino acid used in the biosynthesis of proteins Collagen Type II is produced by chondrocytes (the non-cellular matrix of cartilage) – a liquid-like filling within the cartilage. Why supplement with collagen if it already naturally occurs in the body? Over time, the ideal levels of collagen our bodies naturally produce begin to wane. Collagen fibres break down or no longer regenerate, and lead to a “deflation” effect on the surface of the skin. The diminishing effects of reduced collagen Type II are less obvious and often go unnoticed or are considered “normal” for the ageing process. Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it has decreased by over 50%. Despite being made up of some non-essential amino acids, the supply of ideal levels of naturally occurring collagen cannot meet the demand. Though it is possible to obtain extra collagen through diet (consuming a fair amount of animal products such as gelatinous meats, the cartilage on bones such as chicken drumsticks, and skin from poultry), it is very difficult to eat enough to support the body’s growing requirements. Collagen Types I & III for Hair, Skin, Nails, and Bones minimise fine lines and wrinkles improve elasticity support the bone matrix (36% of bone is made up of collagen Type 1 and 3) correct weak or damaged nail beds thicken fine hair, slows hair loss improve circulation promote glycine production which builds leans muscle and helps burn fat during sleep increases skin hydration by 28% decreases micro-furrows by 26% increases skin suppleness by 19% Collagen Type II for Joint and Cartilage Support makes up 50-60% of protein in cartilage makes up 85-90% of collagen in articular cartilage may reduce popping knees may support back, jaw, and joints includes glucosamine, chondroitin, and hyaluronic acid We suggest taking Type II Collagen at bedtime on an empty stomach. To improve effectiveness, do not take in conjunction with Type I & III. High-quality collagen is appropriate and beneficial for adults of all ages. Our Pure Hydrolysed Collagen is the best there is – grass-fed, non-GMO, no hormones or steroids and 100% pure. Get yours from our online store here.
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Why collagen is good for men
For years, women have been using collagen to keep their hair, skin, joints and bones healthy. It’s been proven time and time again to be incredibly beneficial in keeping us looking young and feeling even younger! As men age, their collagen production decreases, leading to a decline in overall health and well-being. The good news is that there is growing evidence that men can also benefit from taking collagen supplements. Recent research suggests that supplementing with collagen may have numerous benefits for men’s health, both inside and out! 1. Collagen improves joint health in men Joint pain and stiffness are common problems among men, particularly those who engage in physically demanding activities or sports. As men age, their joint cartilage deteriorates, leading to conditions such as osteoarthritis. A study published in the International Journal of Medical Sciences in 2020 investigated the effects of collagen supplementation on knee osteoarthritis. The researchers found that collagen significantly reduced pain, stiffness, and physical function limitations in men with knee osteoarthritis. The study concluded that collagen supplementation may be an effective strategy for managing osteoarthritis-related symptoms in men. A 2021 systematic review in the Journal of the American College of Nutrition analysed data from 17 randomised controlled trials involving a total of 1,558 participants and found that collagen supplementation was associated with significant improvements in joint pain and function compared to placebo. What an incredible result! You can enjoy all these benefits with our incredible Creed Collagen available in our online store here 2. Collagen may enhance muscle mass and strength in men Muscle mass and strength in men decline with age, leading to several health problems, including frailty and disability. However, research suggests that collagen slows down this process by promoting muscle growth and regeneration. A study published in the Journal of the International Society of Sports Nutrition in 2019 investigated the effects of collagen on muscle mass and strength in older men, and found that collagen supplementation increased muscle mass and strength in men aged 60-80 years. Unsurprisingly, collagen is incredibly powerful in preventing age-related muscle loss and improving overall muscle health in older men. 3. Collagen may improve skin health in men Collagen is a major component of the skin, and its decline is a key contributor to skin ageing, including wrinkles and sagging. While most studies on collagen supplementation and skin health have focused on women, there is evidence that men can also benefit from taking collagen. A 2020 study published in the Journal of Cosmetic Dermatology investigated the effects of a collagen supplement on skin ageing in men. The study involved 61 men aged 30–60 years who took a collagen supplement or a placebo for 12 weeks. The researchers found that collagen supplementation led to significant improvements in skin elasticity, hydration, and roughness. Who says men can’t enjoy wonderful skin?? 4. Collagen may help improve gut health in men The gut is an important organ that plays a crucial role in digestion, nutrient absorption, and immune function. However, many men suffer from gut problems such as bloating, constipation, and diarrhoea, which can affect their overall health and wellbeing. A 2018 study published in the Journal of Nutritional Science and Vitaminology, involving 32 men who took a collagen supplement or a placebo for four weeks, found that collagen led to significant improvements in bowel movement frequency, stool consistency, and overall gut satisfaction. 5. Improves Heart Health Collagen also plays a vital role in heart health, as it is a major component of blood vessels. A study published in Nutrients in 2021 investigated the effects of collagen supplementation on cardiovascular risk factors in men with mild hypertension. The researchers found that collagen supplementation significantly reduced blood pressure, arterial stiffness, and inflammation compared to placebo. The study suggested that collagen supplementation may be an effective strategy for improving cardiovascular health in men with mild hypertension. As you can see, collagen has numerous benefits for men’s health, including improved joint health, muscle growth, skin, gut, and heart health. The evidence suggests that collagen supplementation may be a promising strategy for managing age-related health issues in men. It’s been working wonders for women for years, so why shouldn’t it work for men too? Try our amazing new Creed Collagen at 20% off here. Give it a few weeks to kick in and you’ll be amazed at the results! Sources: “Effect of Collagen Hydrolysate in Articular Pain: A 6-Month Randomized, Double-Blind, Placebo Controlled Study” – International Journal of Medical Sciences (2020) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7043085/ “Effects of Collagen Peptide Supplementation and Resistance Training on Body Composition and Skeletal Muscle Strength in Elderly Men: A Randomized Controlled Trial” – Journal of the International Society of Sports Nutrition (2019) https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0326-5 “Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study” – Journal of Cosmetic Dermatology (2019) https://onlinelibrary.wiley.com/doi/abs/10.1111/jocd.12174 “Collagen Peptides Improve Endothelial Function and Prevent Blood Pressure Increases in Aging Males with Mild Hypertension” – Nutrients (2021) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7941579/ “Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058045/ “Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
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Collagen and leaky gut
Leaky gut is a condition that occurs when the lining of the small intestine becomes damaged, allowing undigested food particles, toxins, and bacteria to leak into the bloodstream. This can cause a variety of health problems, including inflammation, digestive issues, and autoimmune disorders. One way to help repair the damage caused by leaky gut is to incorporate collagen into your diet. Collagen is a protein that is found in the connective tissues of animals, including the skin, bones, and tendons. It is also the main component of cartilage, which is the cushioning tissue between joints. Our non-GMO, grass-fed Pure Hydrolysed Collagen is the best form of collagen you can get. Collagen has been shown to have a number of health benefits, including improving skin health, reducing joint pain, and promoting healthy digestion. It is also a key component in the gut lining, and can help to strengthen and repair damaged tissue. There are several ways to incorporate collagen into your diet. One option is to consume bone broth, which is made by simmering bones and connective tissue in water for several hours. This process releases collagen and other nutrients into the broth, making it a rich source of gut-healing nutrients. Another option is to take a collagen supplement. These supplements come in various forms, including powders, capsules, and liquids. They are typically made from animal sources, such as beef or fish, and are designed to be easily absorbed by the body. When selecting a collagen supplement, it is important to choose a high-quality product that is free from additives and fillers. Look for supplements that are sourced from grass-fed, pasture-raised animals, as these are more likely to be free from harmful contaminants. In addition to supplementing with collagen, there are other steps you can take to support gut health. These include eating a healthy, balanced diet that is rich in fiber and nutrients, avoiding processed and sugary foods, and managing stress levels. You may also want to consider taking a probiotic supplement, which can help to restore the balance of good bacteria in the gut. Probiotics are live bacteria and yeasts that are beneficial to the body, and can help to reduce inflammation and support immune function. It is important to note that while collagen can be a helpful tool in healing leaky gut, it is not a cure-all. If you suspect that you may have leaky gut or other digestive issues, it is important to consult with a healthcare professional for proper diagnosis and treatment. So while a leaky gut can cause a variety of health problems, remember that it can be treated through diet and lifestyle changes. Our non-GMO, grass-fed Pure Hydrolysed Collagen is a powerful tool in repairing the damage caused by leaky gut. The best part is that it’s virtually odourless and tasteless, so you can easily add it to your daily routine. By incorporating collagen and other gut-healing nutrients into your diet, you can support overall gut health and improve your overall well-being.
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The truth about collagen and heat
We’ve been reading so many FALSE claims that collagen should not be added to hot drinks as it damages the collagen, rendering it ineffective. This is absolute nonsense, and we’re going to explain why in this article. Native collagen, also called raw collagen, is extracted through a softening process which allows the collagen to separate from connective tissue. This is then extracted safely from raw materials (animal skin, bone and / or cartilage). This ‘raw’ collagen is actually quite a big molecule, and is formed by three chains that form a triple helix structure. Because of its spatial structure and high molecular weights, native collagen is naturally insoluble in water. Collagen peptides however, are made from native / raw collagen that is then hydrolysed either through a chemical or enzymatic process. This means that the collagen is not ‘cooked’ in the same way as the gelatine is. Our Pure Hydrolysed Collagen is just that – nothing but pure hydrolysed collagen peptides, ready to be absorbed by our bodies. That leads us to how we take it. Once collagen is completely hydrolysed, it’s easy to take because it dissolves in liquids and is virtually tasteless and odourless. A recent study has shown that hydrolysed collagen is only further affected by temperatures over 300ºC, which is way hotter than your coffee could ever be. What this really means is that there is nothing to be concerned about when it comes to adding collagen to hot drinks or even stews. While we’re talking about coffee, we’ve also seen some articles stating that coffee prevents the absorption of collagen. This is also FALSE. Unfortunately people are misreading the study that shows how caffeine inhibits the body’s natural production of collagen, so it’s actually vitally important to supplement with collagen if you’re a coffee drinker. This is why it’s very important that you get your information from trusted sources. So next time someone tells you that you shouldn’t be adding collagen to your coffee, or try to convince you of the danger of mixing collagen and heat, you can show them the real science! Sources: Donejko M, Przylipiak A, Rysiak E, Głuszuk K, Surażyński A. Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts. Drug Des Devel Ther. 2014 Oct 15;8:1923-8. doi: 10.2147/DDDT.S69791. PMID: 25342885; PMCID: PMC4206198. Bozec L, Odlyha M. Thermal denaturation studies of collagen by microthermal analysis and atomic force microscopy. Biophys J. 2011 Jul 6;101(1):228-36. doi: 10.1016/j.bpj.2011.04.033. PMID: 21723833; PMCID: PMC3127184.
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Benefits of low-impact exercise
Many low-impact exercises offer the benefits of high-intensity workouts but are far easier on the body and generally don’t require special equipment beyond a good pair of shoes and comfortable workout clothes. Low-impact exercises include swimming, yoga, pilates, dancing, bicycling, and even some types of strength training. THE ADVANTAGES OF LOW-IMPACT EXERCISE ARE CLEAR Weight control Some people think only high-impact exercises will burn calories. In fact, low-impact workouts can be just as efficient. Reduced chance of injury Low-impact exercise puts less stress on your joints and muscles. Activities like swimming, for example, are often suggested to people trying to rebuild their strength after an injury. Improved flexibility Many low-impact exercises enhance flexibility, which helps to reduce stiffness and muscle pulls. Workouts involving yoga, swimming, and Pilates help strengthen your core and improve flexibility. Allow you to be more active Typical exercise programs encourage you to balance intense workouts with “active rest” days that allow your body to recover. Low-impact exercises put less stress on your body, reducing the need for rest days. You can remain consistently active. Mental health benefits Studies show that something as simple as walking for just one hour every day decreases the rate of depression, boosts your mood, gives you energy, and helps reduce anxiety. TYPES OF LOW-IMPACT EXERCISE Exercise walking The goal is to walk fast enough to elevate the heart rate and gently work the muscles. It can be done outdoors, on a treadmill, or in a shopping mall. Elliptical trainer or step machine These machines simulate the movements of jogging, running, and walking upstairs without the wear and tear to the body, providing aerobic benefits without the pain. Stationary bicycling. A stationary bike mimics the pedaling motion of a bicycle, providing aerobic exercise without the jostling impact of riding on uneven ground. You use a stationary bike as part of a spinning class or at home. Swimming and water aerobics. Exercising in the water combines added resistance and natural buoyancy to provide aerobic exercise with minimal impact on the spine. As Jim Rohn once said “Take care of your body. It’s the only place you have to live”.
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Do Artificial Sweeteners Contribute to Diabetes?
It seems there is certainly evidence for this. Our intestinal beneficial bacteria are the seat of our immune systems, and they also help keep insulin and blood sugar at healthy levels by affecting digestion of sugars and production of gut hormones that control this process. Artificial sweeteners like aspartame, acesulfame K, and sucralose kill off good bacteria. These sweeteners are everywhere, and this is one of the MAIN reasons we eat real food, and we do not buy things pre-packed or processed. The Journal of Nature shows that all artificial sweeteners induce glucose intolerance and insulin resistance by altering the gut microbiota which in turn may lead to type 2 diabetes. Stop and think about this for a second. That ‘innocent’ sweetener you add to your coffee – is it one of the chemical man-made sweeteners? If it is, maybe it’s time to stop it. These things have the power to completely change the flora in your gut – this is serious. The whole community of organisms is affected, and you will end up the worse off with a weakened immune system These sweeteners are not harmless, they have far-reaching side effects from panic disorder to diabetes to brain tumours – and even (can you believe this one) weight gain. But hang on, isn’t this why you are taking them – to avoid weight gain? It amuses me to see the most overweight people piling in the artificial sweeteners in coffee shops, although I do feel sad when I see it. There are over 90 different symptoms attributed to the ingestion of aspartame alone, one of which is weight gain. Any chemical concoction in a lab will have side effects, and one is as bad as another – so don’t fall for the hype. What gets to me most is that diabetics are encouraged to further destroy their already fragile health by using these as a sugar substitute. Sucralose is another popular sweetener with a sting in its tail. Sucralose in humans appears to attack the nervous system producing cancer, birth defects and immune system destruction, and in animals swollen livers, calcified kidneys and shrunken thymus glands – and it reduces gut flora by 50%. This is not food, and should not be put into the body. It’s FrankenFood. “I recommend only Stevia, Xylitol and Erythritol as safe sweeteners” Stevia is a sweetener herb also known as sweet weed, sweet leaf, sweet herbs and honey leaf.The leaves of stevia are sweeter than sucrose with zero calories and are totally safe when used as a sweetening agent. This plant also exhibits antibacterial, anti-inflammatory, hypotensive, antiseptic, diuretic, anti-fertility and cardiotonic properties. It has also been documented to have good effects on treating skin diseases such as dermatitis, acne, eczema etc. Xylitol is a sugar alcohol that is used as a sweetener. It can be found naturally or artificially prepared mainly from plant materials chemically or by fermentation of hemicelluloses from agricultural biomass by yeast or bacteria strains.Xylitol can reduce constipation, diabetes, obesity, and other body syndromes or illnesses; it has also revealed its stimulating effect on digestion and immune system. However, it can produce some side effects such as irritable bowel syndrome, diarrhea, nephrolithiasis, etc., when consumed in excessive amounts. Erythritol is a naturally abundant sweetener widely used as sweetener in calorie-reduced food, candies, or bakery products. The use of eythritol has shown to decrease metabolic disorders, such as obesity, glucose intolerance, dyslipidemia, and fat accumulation in the liver. It also exerts anti-inflammatory effects in the intestine. Sources: https://pubmed.ncbi.nlm.nih.gov/32031079/ https://pubmed.ncbi.nlm.nih.gov/32638045/ https://pubmed.ncbi.nlm.nih.gov/29196787/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8197374/
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How chewing affects weight loss
Has anyone ever told you that the way you chew your food could influence your weight loss? Well it’s true – try it. Digestion starts in your mouth where salivary amylase begins to digest any starches. If this ‘science moment’ has already lost you, we’re sorry – it’s just a starch-digesting enzyme. “But I don’t eat starch”, you may say. Oh really? Everything which is not fat or protein contains some starch (another word for carbohydrates) and needs to begin the digestive process in your mouth. That’s why you have teeth. We’ve watched people get food down their throats as though there were no tomorrow, as if eating was a race. They want to see how fast they can polish off that plate of food, and then wonder why they feel bloated, uncomfortable and can’t lose weight. It all starts with chewing your food. Eating in a distracted fashion instead of ‘mindful eating’ is a really important part of eating and chewing. You want to have no distractions from TV, cell phones or iPads. People around you are the only ‘distraction’ you need as you bond together over a leisurely meal. Emphasis here on ‘leisurely’ too by the way – eating in a rush can interfere with digestion and cause further misery. Mealtimes should be leisurely, relaxed experiences, not smash-and-grab, eat-as-fast-as-you-can experiences. When you concentrate on what you are eating, you chew more, your body is relaxed and not tense, all of which makes for better digestion. So instead of literally ‘inhaling’ your food at a furious pace, settle down to enjoy every meal, eat mindfully, chew your food well, take it slow, and you’ll see the difference in your health and weight. Another scientific nugget alert – skip it if you don’t like these bits! In the mouth are specialised enzymes called salivary amylase, which begin the very important process of digesting starches. If food screams through the mouth down the hatch and reaches the stomach hardly chewed without that all important step, there will be considerable discomfort. Our stomachs don’t have teeth you see, our mouths do – so it’s logical that chewing is where digestion needs to start. Here are some good reasons to chew your food well – just as mum told you to do (and we know she’s always right. Right?) When you eat, salivary amylase breaks the food down into simple sugars, creating an almost sweet taste, and prepares the food for the next stage of digestion. If you have ever eaten a little piece of savoury bread on its own and chewed it well, within seconds it tastes quite sweet as the starches are changed into sugars. The more you chew, the sweeter it tastes, so you really need to be keeping that food in your mouth and chewing it for quite a while to break it down properly before the next stage of digestion takes place. Choose the company you eat with very carefully. People who rattle or irritate you will cause indigestion (probably even without food!) so choose great companions or family members to eat with. They’ll hopefully bring about a state of enjoyment and calm. Eat with like-minded people. It’s not going to do much good to go out to eat with those who want to stuff a hamburger or pizza down their throats in 5 minutes, as it will force you to race through your chicken salad with about 3 chews per mouthful. We’ve all seen the person who literally shovels food into their mouths – face close to the plate, and a fork that is lightning fast, back and forth from mouth to plate – it’s a blur. This is not good. If you eat very fast, you will eat far more than if you chewed your food well. It will also add to any digestive problems like bloating, and on top of that you won’t be able to effectively absorb your nutrients. This is highly undesirable, and in itself encourages overeating. Did you know that there are endorphins – special feel-good brain chemicals – released when you chew your food more? This would then of course help you not to overeat, enjoy your food more, and ultimately help with weight loss. As you might know, it takes about 20 minutes for the brain to receive the message from the stomach to say you are satisfied and have had enough to eat. When you eat in a fast, manic fashion, you eat more than you normally would, as the brain hasn’t had a chance to register that you’ve already had enough. The gut communicates with the brain in that 20 minute period, so if you are considering ‘seconds’, wait for a while, and you will probably feel too full to have any. You enhance your body’s circulation by chewing well, improving your immune status, deriving more energy from your food, staying full longer and improving your skin health. All as a result of chewing your food better, and eating more slowly. This will naturally extrapolate to a more stable weight. Mealtimes need to be a time for enjoying flavours, the smell of the food, appreciation of the taste and texture of the food and for appreciating a beautifully prepared plate. Chewing slowly and in a mindful manner brings about a heightened enjoyment of the food you are eating too. You’ll eat a little less, but with much more enjoyment. See food and mealtimes as pleasurable activities that are to be entered into with delight, anticipation and gladness – and stretch out the experience. The steps of relaxation, chewing, enjoyment and awareness of what you eat, as you eat, are as much an integral part of the healthy eating experience as the quality of the food itself. You need to factor in time to eat at leisure. Just as you factor in 10 minutes for a shower, or half an hour to travel to work, so you need to factor in time for your meals. Turn your cellphone off, and the TV! Don’t do your Facebook or email either while eating. You could put on some soothing music if you like, as this is conducive to really relaxing, healthy chewing and eating. But please don’t watch the news while eating. It’s enough to make you throw up most times anyway. Learning to be quiet while eating without any noise at all is also an amazing discipline. Don’t read, talk or be distracted – it’s a time for you to sit and concentrate on this wonderful activity of eating good, healthy food. Try chewing each bite 30 times, and you will derive more benefit than a down-the-hatch race through your meals. And think about it while you are chewing it. Consider what you are eating, and why it is doing you good. Of course it goes without saying here we don’t want to be eating junk food, as this will do nothing for our bodies! Another great idea for making enough time for eating is to time yourself – give yourself say 20-30 minutes per meal. Have your meal on cue at say 7am or 1pm or 5pm each day – and don’t leave the table until half an hour or at least 20 minutes have passed. Try to create a routine. There is likely to be virtually no heartburn, reflux, bloating or discomfort after a meal eaten this way. Food is meant to be enjoyed, savoured and revelled in. Don’t ruin it by not chewing it properly or squandering the wonderful experience with bad company or technology. Bon appetit! View our recipes here: https://www.google.com/url?q=https://sallyanncreed.co.za/recipes&sa=D&source=docs&ust=1676884616570115&usg=AOvVaw0n5NkfuhNXmafKykqV-Mih
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Lovely Leptin
Leptin. It’s the wonderful hormone that tells you that you’ve had enough to eat. We all want this hormone! It’s highest in the evening and early morning hours so the body can repair itself without getting hungry. Aren’t our bodies wonderful? Hormones are little messengers sent to different parts of the body to carry out a specific function. Leptin, a protein that functions as a powerful hormone, is made by the body’s adipose tissue (fat stores) and the gastric mucosa or adipose tissue (fat stores). Our fat is an organ all on its own and has an amazing function, it’s not just there to pack the calories away like a drawer. When energy reserves are high. Produced by the fat, leptin travels to the brain where the ‘message’ is delivered as to the state of how much fuel is available to the body, and the rate of metabolism based on the fuel stores. The brain can’t ‘see’ how much fat you have stored for fuel – it relies on leptin to report back on this score. If leptin doesn’t do its job properly, the brain gets a garbled message that fuel stores are low, so the message is then sent out to eat more to replenish these stores. The “leptinmeter” as we call it is like a fuel gauge and if the gauge is working properly and is reliable, the message is received and you don’t want to eat any more than you need. Diet-induced obesity interferes with the hormonal regulation of body weight and hunger. Very often, overweight/obese people have a malfunctioning “leptin meter” – or it could be broken. More and more food is then needed to satisfy your hunger and cravings. So how can we optimise this great hormone? Here are a few ways to normalise leptin Eat 2-3 main meals alongside 1-2 snacks (don’t snack all day – it’s really the worst thing to do for leptin) Eat smaller meals – don’t gorge and stop when you are full Ensure that you eat enough and feel full to avoid having seconds Chew your food very well Eat real food, not junk Have a high protein breakfast Try to eat 2-3 hours prior to bedtime, and never eat after dinner Use a smaller plate – it’s a clever, subtle trick to get you eating less Have more protein at breakfast than at dinner Space out your meals, eat every 2-3 hours Eggs are the best ‘brekkie’! If you are only eating protein such as eggs, you might want to add in some “quick” fibre like soaking some chia seeds (our favourite) for a few minutes and having them with or before your meal. You could also use psyllium husks – this way you get some fibre to slow stomach emptying, fill you, and provide the fibre the meal may be lacking without fibrous veggies. This also helps enhance the leptin-insulin signalling response. When you eat, you turn on hormonal switches which send messages to the body. Food is information for the body, not just something to get you to the next meal. Adequate amounts of leptin will encourage the body’s metabolism to speed up. Too little, and the body will flip into ‘famine’ mode, slow the metabolic rate and plan to store more fat. Although some people do have a fairly good “leptinmeter”, they will override this and continue eating for various reasons, eventually causing it to malfunction. Sadly the way society is programmed, food is there to be eaten anytime you like, and as much as you like without restraint. Now you know better. Did You Know? Inside your belly button are thousands of bacteria that form an ecosystem on the scale of an entire rainforest References: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651558/
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The Problem with Soy
Are you using soy milk thinking it’s healthier than dairy, or perhaps taking isoflavones for menopausal symptoms – or even eating tofu as a “healthy” alternative to animal protein? Many people today perceive soy products to be healthy, but nothing couldn’t be further from the truth. The risks to your health associated with soy are significant and worth looking at closely if you are considering soy as a dietary addition. While this article could go on for the length of an entire book, I’ll cover just a few areas to give you a good idea of the dangers you face when consuming soy products. Hormone Health Soy certainly is not a healthy alternative to HRT by any stretch of the imagination either, in fact it may worsen your symptoms. At the end of a 2-year study (published in Aug 2011 Archives of Internal Medicine) showed no improvement in symptoms or bone loss. Even a very small amount of isoflavones have the ability to disrupt hormonal balance (around 1 cup of soymilk). In fact dietary estrogens in the form of soy foods were found to have the potential to disrupt the endocrine system with the effects in women similar to taking the breast cancer drug Tamoxifen (Proceedings of the Society for Experimental Biology and Medicine 1995 Jan;208(1):51-9). Thyroid Health A study done in 1999 found that just 2 tablespoons daily of roasted and pickled soybeans for 3 months (given to healthy adults receiving adequate iodine in their diet) was enough to cause thyroid suppression with the characteristic symptoms of malaise, constipation, sleepiness and even goiters (Nippon Naibunpi Gakkai Zasshi 1991, 767:622-629). It blocks the T4 to T3 conversion. Alternative to Animal Protein People eat soy to get ‘vegetable protein’ – but what they don’t realize is that the phytates in soy actually impede absorption of protein, deprive them of B12 and impede absorption of four key minerals: Calcium Magnesium Iron Zinc The phytates are deactivated when soy is fermented but how many people really eat it in the form of the traditional fermented form? Most ‘fermented’ soya is not made in the traditional method anyway. In the East very little soy is actually eaten and it’s all fermented in the ancient way. There is a dark side to soy too. In an excellent article entitled “The Ploy of Soy” by Sally Fallon and Mary G Enig, Ph.D., of the Weston A. Price Foundation – Fallon and Enig put the nutritional realities of soy consumption into perspective. Here are a few of the key points they make: Soybeans contain “antinutrients” that inhibit enzymes needed for protein digestion and amino acid uptake Soybeans contain hemaglutinin. A substance that promotes the clotting of red blood cells. Enzyme inhibitors are reduced in bean curd and tofu but not completely eliminated. When vegetarians substitute dairy products and meat with bean curd and tofu. they may risk serious mineral deficiencies. Kidney Stones Soy intake may also increase kidney stone risk. A 2001 study published in the Journal of Agricultural and Food Chemistry showed how soybeans, tofu, and commercially processed soy products contain extremely high levels of oxalate. This is a compound that binds with calcium in the kidneys. It also increases the risk of kidney stone development. Genetic Modification 91-98% of the world’s soy is genetically modified. The genetic modification is done to impart resistance to the toxic herbicide Roundup. While this is meant to increase farming efficiency and provide you with less expensive soy. The downside is that your soy is loaded with this toxic pesticide. This toxic pesticide has been fingered in many cancers especially kidney cancer. There is also concern that it may cause Parkinson’s Disease. Inflammation & Allergies It’s also inflammatory. Inflammation from a soy allergy can develop anywhere in the body where there’s soft tissue. The most common places, besides in the gastrointestinal tract, are in the nose, lungs and skin. You could experience nasal congestion, sneezing, a runny nose, postnasal drip and sinus pressure pain from nasal inflammation, according to the Cleveland Clinic. The lungs can swell, leading to asthma symptoms such as shortness of breath, chest tightness and wheezing. Hives, eczema and general itching are common skin inflammations from a soy allergy. Fattening Soy! Animals are fattened on corn and soy all over the world – it’s in the feed for every kind of animal, and is almost always genetically modified. If this fattens them, why would we think we’d not put on weight from soy? Soy is one of the most lucrative crops around. Sadly at the expense of other crops this awful bean is being grown instead of nourishing vegetables. As well as instead of putting animals back on the land. Over 350,000 farms in the United States produce soybeans. This accounts for over 50% of the world’s soybean production and $6.66 billion in soybean and product exports in 2000 (heaven knows what it is now…). Soy has a metabolic estrogenic effect in the body. If you’re male you may want to think twice before consuming processed or unfermented soy products, as these types of soy can be feminizing. Excess estrogen in men is a known cause for gynecomastia (fatty breasts in men), prostate enlargement and cancer. Women shouldn’t have excess estrogens circulating throughout the body either. Estrogen dominance is a known cause for PMS, breast cancer and other female disorders. If you can’t figure out why your stubborn fat and metabolic disorders increase the problem may well be the processed soy you are eating, perhaps without realising it. Whether it is soy milk, soy ice cream, veggie burgers, tofu or other processed soy based products, all overwhelmingly contribute to an excess of estrogen in the body. Bottom line soy is fattening for man and beast. Do You eat Soy? And in case you think you eat little or no soy – check the label. Surprise!! Soy is in everything today. From so-called health foods to cereals, breads, medications, meat products, protein bars and almost 100% of processed foods. You name it and you will probably find soy present. The only sure way to eliminate soy is to eliminate processed food completely and eat real food. It’s in everything from dog food to take-aways to baby food to vegetable oils. How to Recover from Being ‘Over-Soyed’ The gut will need healing if you have been exposed to a lot of soy. Eliminate all grains and all sources of soy. Introduce a lot of bone broths, sauerkraut, kimchi and other cultured foods, coconut oil and probiotic supplements.
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