Hygiene during covid 19

FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE

A brief overview

These past few weeks have changed life as we know it, and this shift is one we’ve all felt, not just in South Africa, but across the world.

While the reality of this situation has been difficult to confront at times, there’s a light in all of this – the unbelievable way that people have responded to this chaos. There have been some incredible developments as people have surprised one another, made real gains with the lessons they’ve learned and formed habits that will last them a lifetime.

Rather than focusing on the things that are out of our control, it’s essential that we keep in mind the progress we’ve made instead. The power of positive thinking is vital, now more than ever. That’s why we at WellBe take some time to discuss the breakthrough habits people have harnessed during these last few weeks and all the small achievements we’ve seen come to light.

The 5 Most Important Lessons We’ve Gained

Even for the ultimate optimist, this pandemic has really put people to the test. Things such as a sense of security and structure in daily routine have most likely been disrupted and scrambled in several different ways. “Normal” may even seem impossible to return to at this point. 

We know dramatic shifts like this can be strenuous and unsettling, but amidst this mix of emotions and confusion, we hope you see the good that can be found too. 

The lockdown has given everyone an unsuspecting gift in all of this – the gift of time. People have been able to learn lessons that would have otherwise gone unnoticed in the rush of our daily lives. Now, we have no choice but to go back to basics, and to focus on what’s really important – our health, on our healing and our connection to our community and loved ones. Even if that does involve baking banana bread twice a week. 

1. Health and lifestyle changes 

If there’s one thing we tend to neglect when life gets busy, it’s our health. What we’ve continued to regularly and easily neglect has now been brought front and center, with all this newfound time to dedicate towards our wellbeing. There has been a need for a new list of priorities and personal health seems to be right at the top for many people during this pandemic.  

While we never seemed to have a moment to spare before, for better or worse, everything’s changed. And so have people! Amidst all the chaos and distraction, we’ve been given the opportunity to care for our own physical and nutritional health, and we’ve taken that opportunity in stride.

Now, more than ever, people are making the effort to exercise, to try new recipes and to finally sit down and enjoy a hearty meal with their families. Healthy eating has even been shown to improve mood and mental health, which is why it’s a great thing to see during a time like this.

The most challenging part has been the self-discipline that all this requires. Yet people have surprised themselves once again. Throughout the lockdown we’ve seen more dedication than ever before. Everyday people across South Africa get up, get their gym clothes on and commit themselves to a full-blown, at-home exercise routine. 

Not only have people started taking the time to learn how to look after their bodies and health, but they’ve enjoyed it too. Self-isolation has allowed us to form a strong foundation for our new routines, so that when the lockdown comes to an end, our healthy habits don’t have to. And if you have put on a few pounds during this lockdown period, then consider yourself one of the lucky ones. The important part of all of this is that we are focusing on our health and feeding our bodies with nutritional goodness, in whatever form that might come in. 

2. Mental health and self-love

Self-love is the beginning of every health and fitness journey. 

If you don’t feel good about yourself, it’s hard to feel good about the healthy habits that you’re forming – and even harder to make them stick. Luckily, there have been more and more people trying to use these last few weeks to self-reflect, relax and discover the ins-and-outs of maintaining mental health.

Despite the pressure of feeling closed-in and stuck in one space, we’ve seen people adapt remarkably and turn the situation around, instead using this time to care for their own mental health and their own healing. 

There have been countless people who have taken to meditation, yoga and practicing healthy sleeping habits in order to rediscover the lessons of self-love that may have been lacking in their daily lives before. After all, number six on the self-care 101 guideline is meditation. The importance of small, daily activities like this is unexpectedly helpful in guiding us on our path to self-improvement. 

Sometimes, we tend to see self-care as being selfish, and not as a top priority in our full-of-stress lives – but it’s actually the opposite. It may have taken a pandemic but, finally, we’ve seen people stop, catch their breath and focus on self reflection, mental health and healing.

3. Hygienic habits

It’s taken until now, but we’re finally seeing people become aware and intentional when it comes to personal hygiene. The changes are amazing and daily behaviour has slowly shifted towards enforcing these healthy habits. 

People are taking care to sanitize their hands, cough into their elbows and wash their hands properly – something that has been surprisingly lacking before. Hopefully, when all of this is over, some of the hygiene habits we’ve picked up in order to protect ourselves during the pandemic will stay with us. 

Hygiene during covid 19

4. Transforming technology and working from home

Zoom. Netflix Party. Touchless payment systems. The sky’s the limit. Companies and small businesses across the globe have adapted to this new way of functioning, and the developments in every-day technology have showcased some unexpected examples of great innovation. 

Who would have predicted that a ten-person video chat with coworkers would become the daily norm? As people have started adjusting to working from home, they’ve become more willing and able to try out different methods of communication and have adapted to new forms of technology. Even some of the elderly folks and grandparents have started to discover the joys of using Facetime (here’s looking at you, gran gran). Universities and schools have made the big leap and committed to transforming their teaching to make lessons available online. 

We’ll find ourselves returning to a world more open to alternative approaches to work, learning and communication – and hopefully a bit more tech-savvy too.

5. Connection and community

Throughout South Africa people seem to be focusing on the same fundamental things in their lives – health, family and connection to community. 

We’re learning how to stay in touch with their friends and families, no matter what the distance in between us may be. Support networks and connections are becoming more important than they’ve ever been and people are working to help one another through this difficult time like never before. 

There’s been an outbreak of support and love. We’ve seen communities come together to help the elderly, kindness shown to the poor and homeless, and our healthcare professionals band together and take this challenge on, despite the risks. 

There’s a greater sense of solidarity, community, compassion and kindness – more than we ever stopped to show in the hustle and bustle of our daily lives before.

WellBe’s Two Cents

Here at WellBe&Co we want to keep you connected and in the loop. With regular blog posts and social media updates, we’ll share our top tips for health, wellness and mind-and-body management. 

Follow our daily Instagram updates for recipes, daily exercise routines and our “think well” tidbits of advice. We’ve also made this handy coronavirus survival kit with life-saving meals and at-home exercise guides. 

Want to get more involved? Contact us here for your own personalised health and wellness program. 

April 14, 2020 Eat Well Comments Off on FINDING POSITIVITY DURING A PANDEMIC: HOW LESSONS LEARNED DURING LOCKDOWN HAVE GIVEN US BETTER SKILLS FOR LIFE
Save save save

7 WAYS TO SAY GOODBYE TO DEBT QUICKLY

Debt is scary. It’s as simple as that. When you first get your credit card or when you start buying things on credit, it can be easy for it to snowball until you’re in debt that you’re not sure you can get out of. 

Many of us have been there but it’s not all doom and gloom! There is always a way out of debt and it’s important to nip it in the bud before it escalates to a point of no control. Managing money isn’t an easy task and there’s no shame in finding yourself in some debt (it’s probably happened to more people than you know). 

But let’s see how you can get out of your sticky situation as fast as possible. 

7 ways to get out of debt quickly 

1. Figure out how much debt you’re in

As a first step, you’ll want to list all of the debts you owe from smallest to largest. 

This will put into perspective how much you owe and you can figure out a plan on how to pay it all back. 

2. Start planning how you’re going to pay it back

Start with the smallest balance and throw in any available money you have at this amount while you begin making the minimum payments on all your larger loans. Once the smallest balance is paid off, start putting that extra money toward the next smallest debt until you pay that one off, and so on. 

Keep going until all your small debts are covered and you’re making your way through the bigger ones. 

This is just one effective way of settling your debt, you need to figure out what will work for you.  

3. Pay more than the minimum payment on your credit card

Credit cards are simultaneously the best and the worst. As you move your way out of debt, make sure you’re paying more than the minimum requirement. As you pay more each month, you will stop creating big amounts of debt that will keep you starting this process over and over. 

Save save save4. Pick a side hustle

If you find that you’re struggling to find your way out of debt with the income you have, find a side job that can earn you some extra cash that’s solely devoted to paying off your debt. Find a job that’s easy to manage part-time or use a special talent you have to earn some extra money. 

5. Create (and live with) a bare-bones budget

Create a realistic budget and list all of your expenses and your income. This budget needs to have no unnecessary expenses and needs to list only the necessities. 

This will be a difficult budget but it will help you to have all the cash you can to pay off those debts and then you can start buying your morning cappuccino again. 

6. Drop expensive habits

This is similar to tip 5, you’re going to have to go without getting in that spa treatment for a while or it might be time to drop the gym contract and aim for some exercises you can do at home. Another tip is to meal prep more of your meals at home and try to cut back on restaurant meals. Check out some healthy meal ideas here.  

These are always habits you can pick up again but until you’re debt-free, you can do without them (you’ll survive, we promise). 

7. Save save save 

Whenever you find some spare change, save it! Any extra money you have in a month, keep it to pay off your debt or keep it for a rainy day. 

Once your debt is clear, you can use your savings to make up for any shortfall you might encounter in upcoming months to keep you out of falling into debt again!

Growing up means figuring things out and often by doing that, we land ourselves into a little bit of trouble. It’s normal though, we’ve all experienced some sort of debt at some point in time but that important thing is how you manage it. With these little tips and with a solid budget, you’ll be managing your money like a pro in no time!

March 26, 2020 Eat Well Comments Off on 7 WAYS TO SAY GOODBYE TO DEBT QUICKLY
19 ways to protect yourself

Coronavirus Survival Kit

COVID-19 may stop you from going to the gym and eating out, but that doesn’t mean you can’t still work out and eat right. 

Which is why we have packed this kit with at-home workouts you can do from the comfort of your living room, as well as immune-boosting recipes that are simple, delicious and full of all the right nutrients your body needs to fight off infection. 

Hit download and get your mind and body in tip-top shape to stay healthy and happy amidst the pandemic.

Download Your WellBe Coronavirus Survival Guide Here

March 20, 2020 Eat Well Comments Off on Coronavirus Survival Kit

COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS

Everyone is talking about the coronavirus, also known as COVID-19, and with so much information circulating around the virus, it’s difficult to differentiate between the facts, sensible precautions, overreaction and misinformation. If you are looking for expert advice, then the WHO (the World Health Organisation) is a reputable source for updates and information.

Declared a pandemic, many are claiming that the media is causing an infodemic. Whilst the majority of cases are mild, governments are aiming to slow down the spread of the disease to prevent healthcare systems being overrun with severe cases. In this blog, we outline what you need to know about the virus. 

What is a coronavirus?

The CDC (Centers for Disease Control and Prevention), describes the coronavirus as a type of virus that causes symptoms of the upper respiratory system, these include coughing, a sore throat and runny nose –  much like the symptoms associated with the common cold. In some cases, coronaviruses can cause more severe symptoms like issues with breathing, illnesses of the lower respiratory system like pneumonia or bronchitis, and in extreme cases, even death. 

In early January this year, China and the WHO confirmed the identification of a new coronavirus. This new virus stems from several cases of pneumonia identified in Wuhan, a city in the Chinese province of Hubei, on December 31, 2019.

Interesting fact – WHO officially named the illness COVID-19. This name is short for coronavirus disease, with the “19” pertaining to 2019, the year the virus was first identified. The official name of the virus is Severe Acute Respiratory Syndrome Coronavirus 2, also known as SARS-CoV-2.

Don’t panic 

Of course, with widespread media coverage, a state of the nation address in South Africa announcing the closing of schools and many public events being cancelled, it’s natural for the public to start to panic, but before you hit a flat spin and panic buy everything at your local grocery store in preparation for a doomsday situation, take a step back and take a deep breath – There is no need to panic. 

To help prevent the panic and the spread of the disease, we have put together 19 facts and easy-to-follow steps for you to try and help stay safe and sane.

COVID-19: 19 ways to protect yourself and stay healthy

Get your facts straight

Don’t believe everything you read, you need to make sure you only get advice from reputable sources such as WHO or CDC. 

Here are some fast facts on the virus: 

  1. According to the South African Government website for the coronavirus, as many as 82% of COVID-19 cases are mild, which means that patients only experience a slight fever, fatigue and cough. 
  2. Only about 6% of patients with the virus need intensive care. 
  3. The vast majority of people can stay at home, self-isolate and get better without any need for hospital treatment. 
  4. Those most at risk of infection include: 
    • Travellers to areas where there is ongoing sustained transmission of COVID-19 including Mainland China (all provinces), Hong Kong, Japan, Republic of Korea, Singapore, Vietnam, Taiwan, Italy and the Islamic Republic of Iran. 
    • Elderly, individuals with co-morbidities and healthcare workers

Know how the virus spreads

  1. Experts are working on a vaccine to prevent the spread of the virus, however, there is currently no vaccine.
  2. The virus is spread through respiratory droplets from an infected person when they cough or sneeze.
    • These droplets can land on the noses or mouths or people nearby or are possibly inhaled through the lungs 
    • Droplets can also land on surfaces which can infect another person who touches the same surface and then touches their mouth, eyes or nose

A fascinating fact from WHO: 

“Studies suggest that coronaviruses (including preliminary information on the COVID-19 virus) may persist on surfaces for a few hours or up to several days. This may vary under different conditions (e.g. type of surface, temperature or humidity of the environment).”

Know the signs & symptoms

  1. Know what the symptoms of the virus are (Symptoms may appear 2 to 14 days after exposure)
    • Fever
    • Cough
    • Shortness of breath
    • Sore throat 
  2. Emergency symptoms include (according to CDC): 
    • Difficulty breathing or shortness of breath
    • Persistent pain or pressure in the chest
    • New confusion or inability to arouse
    • Bluish lips or face

Practice personal hygiene techniques

What is a coronavirus

Here’s how to protect yourself from the virus: 

  1. Regularly wash your hands with soap and water for at least 20 seconds (especially after being in a public place, coughing, sneezing or blowing your nose).
    • If you do not have access to soap and water, then use a hand sanitizer that contains at least 60% alcohol. Use this sanitizer to cover all surfaces of your hands and rub them together until dry. 
  2. Cough or sneeze into a tissue or flexed elbow (then immediately dispose of the tissue)
  3. Avoid touching your face (especially with unwashed hands). 
  4. Avoid close contact with people who are sick or have recently gotten back from a high-risk area from mid-February 2020
  5. Practise social distancing – do not shake hands or hug other people 
  6. Do not share food and utensils
  7. Regularly clean and disinfect surfaces (your phone is especially dirty)

Boost your immune system

Of course, you can wash your hands and practise all the safe practises in an attempt to try and avoid the virus, but your immune system, which is your body’s own natural system of defence against invading pathogens, is an incredibly effective way to prevent infection. And here’s how: 

  1. Regular exercise – you might be avoiding the gym, but that doesn’t mean you can’t get a workout in. Check out this at-home full-body workout. 
  2. Take daily supplements and vitamins – Vitamin C, B6 and E will help boost immunity and fight off infection. 
  3. Eat well – a strong body comes from healthy and nutritious food. We have a ton of recipes available on our website, check them out here (Oh, and did we mention there’s dessert too?)

Know what to do if you are sick

Important to know: Call your doctor if you think you have been exposed to coronavirus and are developing fever and symptoms. Experts advise that you call ahead before visiting your doctor to prevent the spread of the infection. 

If you have recently travelled from a high-risk area, then you should self-isolate for 14 days. 

Take a look at this guide on how to self-quarantine.

  1. If you have mild symptoms, you should also self-isolate: 
    • Do not go to work, public areas or school 
    • Avoid public transport
    • Stay in a separate room and use a different bathroom if you live in a home with other people 

Stay informed, stay healthy and don’t panic! 

March 17, 2020 Eat Well Comments Off on COVID-19: 19 WAYS TO PROTECT YOURSELF & STAY HEALTHY AMIDST THE CORONAVIRUS CRISIS
POSITIVE SELF-IMAGE

POSITIVE SELF-IMAGE: WHAT IT MEANS PLUS PRACTICAL EXAMPLES OF POSITIVE SELF-IMAGE ACTIVITIES

What is self-image?

Self-image is more than what you see when you look in the mirror. It is defined as “the idea, the conception, or mental image one has of oneself.”

Your self-image is how you view your entire being, from your thoughts, feelings, actions and capabilities. 

Is self-image the same as self-esteem?

Not entirely. The two concepts of the ‘self’ are somewhat different. 

Self-esteem tends to go a little deeper than self-image. Self-esteem is your overall sense of respect for yourself. 

Your self-image plays a role in your self-esteem – after all, how you see yourself significantly impacts how you feel about yourself. 

Interesting fact

Your self-image is based on your own unique perceptions of reality that is built over a lifetime, these perceptions will continue to change as you learn and go through life. 

The dimensions of self-image

Suzaan Oltmann, an independent distributor at one of South Africa’s FET Colleges, defines the dimensions of self-image as follows: 

The three elements of a person’s self-image are:

  1. The way a person perceives or thinks of him/herself.
  2. The way a person interprets others’ perceptions (or what he thinks others think) of him/herself.
  3. The way a person would like to be (his ideal self).

The six dimensions of a person’s self-image are:

  1. Physical dimension: how a person evaluates his or her appearance
  2. Psychological dimension: how a person evaluates his or her personality
  3. Intellectual dimension: how a person evaluates his or her intelligence
  4. Skills dimension: how a person evaluates his or her social and technical skills
  5. Moral dimension: how a person evaluates his or her values and principles
  6. Sexual dimension: how a person feels he or she fits into society’s masculine/feminine norms 

(Oltmann, 2014)

Why self-image is important

Your self-image can play a significant role in your success and motivation throughout your life. Having a low self-image can lead to failure and missed opportunities as you doubt your capabilities. 

A healthy self-image can help you to achieve great things as you navigate through life with an assertive and positive attitude, believing in yourself to accomplish your goals. 

Self-talk and self-image

Our self-image stems from our thoughts which influence the way in which we view ourselves. Self-talk is the conversation you have with yourself. 

Our thoughts, or the way that we talk to ourselves, are typically a combination of negative and positive thoughts. 

We all have an inner critic. This inner voice can often drive us to reach our goals (for example, when we remind ourselves not to eat something unhealthy). However, this inner voice can sometimes do more harm than good. 

The impact of negative self-talk on your brain and body

The neurophysiology of negative self-talk 

Source

Negative thoughts indicate to our brains and bodies that we are going through a period of stress. 

This results in the increased release of catecholamines (neurotransmitters released during stress) such as norepinephrine, epinephrine and dopamine. 

Prolonged exposure to these hormones can create negative psychological and physical outcomes and create a negative feedback loop. 

When your inner voice is always negative, this can prolong the stress hormone exposure which can physically rewire your brain and in turn, your mental and physical wellbeing, this is known as neuroplasticity (the ability of the brain to change throughout your life).

The negative feedback loop 

Prolonged exposure to catecholamines can create negative psychological and physical outcomes. The prolonged-release of these neurotransmitters can affect your mood and create a negative feedback loop between your physiology and emotions. 

These changes may result in chronic inflammation of your organs and the way the body and mind operates – leading to changes in behaviour, sleep issues, metabolic (weight gain) and cardiovascular disturbances.

How negative thoughts impact your health

Negative thoughts can lead to chronic stress, upsetting your body’s natural hormonal balance. 

Chronic stress can deplete the brain of the chemicals it needs to feel happy, as well as damage your immune system.

It can also lead to decreased lifespan, high blood pressure, cardiovascular disease, infection and digestive disorders. 

Interesting fact – Science has now identified that stress shortens our telomeres, the “end caps” of our DNA strands, which causes us to age more quickly

The impact of positive self-talk on the brain and body

The neurophysiology effects of positive self-talk 

As we know, our minds are malleable. Meaning our self-talk and self-image has the potential to mould and sculpt our consciousness and our physical wellbeing. 

Source: “Because of all the research and clinical testing being done and studied regarding the “mind-body” connection, the power of positive thinking is gaining documented scientific credibility and being used and harnessed to improve health on all levels.”

What flows through your mind (thoughts and neurotransmitters) sculpts your brain in permanent ways.

Source “What we think and what we feel has the potential to directly affect our bodies.”

Studies have shown that thoughts alone can improve vision, fitness, and strength.

Some other positive effects of positive thinking include: 

  • Faster recovery from cardiovascular stress
  • Better sleep 
  • Stronger immune system (fewer colds)
  • Greater sense of purpose and overall happiness
  • Greater sense of connection to others

How to break the negative feedback loop & improve your self-image

As humans, we are hard-wired to focus on the negative in an attempt to survive, helping us to stay vigilant in a somewhat stressful environment. This leads to something known as a ‘negativity bias’. 

“Our “negativity bias” means that we spend too much time ruminating over the minor frustrations we experience—bad traffic or a disagreement with a loved one— and ignore the many chances we have to experience wonder, awe, and gratitude throughout the day.”

Some tips to offset the negative feedback loop and negativity bias

  1. Be present – Pay attention to your sense perceptions as a mindfulness technique (what is your hand doing right now, why is your foot tapping?)
  2. Stop your thoughts from running away – Become aware of your thoughts without turning them into a runaway train – “What am I thinking? What is the conversation in my head?” Repeat this a few times.
  3. Challenge negative thoughts – This will reduce their emotional intensity and feelings of stress and panic. So ask yourself “Is that thought really true, right now in this moment? What is the likelihood of that really happening?”
  4. Control the next thought – You can’t control a negative thought from popping up, but you can replace it with 3 positive ones. 

Practical examples of positive self-image activities

POSITIVE SELF-IMAGE

A positive self-image takes hard work and commitment. It’s an ongoing journey to improve your mental and physical wellbeing. You need to stick to it and keep going through the bad days and the good ones. 

Helpful hint – Many people will stop effective practices such as yoga, meditation or deep breathing when they feel their self-image and thinking have improved. The trick is to always keep going because you never know when something might happen to trigger negative emotions and send you back into the negative feedback loop. 

1. Journalling

Journal your thoughts, your experiences and whether you feel like you dealt with them in a positive way. Take notes and notice trends in the ways that you talk to yourself. 

2. Identifying triggers of negative thinking and stress

Recognise what people, places and things lead to negative emotions and thinking. 

You cannot change certain situations, but you can change how you react to them and prepare yourself to handle them better. 

Come up with strategies as to how you will better deal with your triggers.

3. Meditation

Your self-image can become a habit when you practice loving yourself on a daily basis. 

4. Deep breathing

This can be an incredibly simple yet effective technique to change your thought patterns. When you notice a negative thought, you feel stressed or anxious, simply take 5 to 10 deep breaths. Breathe in for 4 counts and out for 5. Repeat this. 

5. Self-appreciation breaks

Take a deep breath, slow down and ask yourself this important question: what are 3 things I can appreciate about myself?

These can even be little things like personality traits or strengths. You can do this every morning or every evening. 

6. Yoga

Yoga makes use of deep breathing and calming and fluid movements that can help lower your stress.

7. Mindfulness

Practise being mindful of your thoughts, your space, your senses and the present moment. 

Source: “Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment.”

8. Mantras

Mantras are commonly used in meditation and can have some powerful effects on your self-image. By saying a positive self-esteem mantra throughout your day, this will aid in rewiring your negative feedback loop. 

Here are some examples: 

  • I embrace my happy feelings and enjoy being content as I love and appreciate myself.
  • I deserve to be happy and feel good every day about all areas in my life.
  • I feel secure in who I am, and do not need to compare myself to others.

You can permanently rewire your subconscious mind to accept these affirmations.

March 12, 2020 Eat Well Comments Off on POSITIVE SELF-IMAGE: WHAT IT MEANS PLUS PRACTICAL EXAMPLES OF POSITIVE SELF-IMAGE ACTIVITIES
Over-night oats

Berry Over-night Oats

Mornings can be such a rush! Beat the clock by preparing your breakfast the night before with this delicious recipe!

Ingredients

  • ½ cup oats
  • 1 tablespoon Chia seeds (optional)
  • ½ cup milk of your choice
  • ½ cup Greek yoghurt
  • Fruit – strawberries, blueberries, raspberries (anything you love!)
  • Nut butter of your choice

 

Tip: for an additional little sweetness, you can add some honey!

Method

  1. Start by combining rolled oats with your favourite milk, chia seeds and Greek yoghurt in a mason jar or a resealable container. 
  2. Add a few blueberries and nut butter and mix to combine.
  3. Seal up the container and park it in the fridge overnight.
  4. The next morning, you can heat the glass jar up in the microwave for a hot breakfast or enjoy your overnight oats cold straight from the fridge. 
  5. You can add more milk if you’d like.
  6. Add the rest of berries as toppings and enjoy!

Download this yummy recipe here

 

March 4, 2020 Eat Well Comments Off on Berry Over-night Oats
Oat Balls

Oat and Date Balls

Oat and date balls are a quick, on the go snack. Make them ahead of time and keep them around to pop in your mouth when you’re a little peckish!

Ingredients

  • 1 cup dates
  • 2 cups rolled oats
  • 3/4 cup desiccated coconut
  • 1 tbsp cacao powder
  • 1 tbsp natural peanut butter

Method

  1. Place dates in a pot of water and bring to the boil.
  2. Drain the dates and put the liquid into a container and set aside for later.
  3. Place drained dates, coconut, peanut butter, oats and cacao powder in a food processor or a blender.
  4. Place the mixture into a bowl.
  5. Slowly add roughly 1/4 of the date liquid to the mix (you may need a little more liquid than this, add it slowly until the mix holds its shape. If you accidentally add too much liquid add a little more of the other dry ingredients to balance).
  6. Mix the wet and dry ingredients together.
  7. Roll mixture into 12 balls and store in the fridge or freezer.
  8. Roll in extra coconut if desired.
  9. Make extra and freeze them for a last-minute snack
  10. This recipe makes 12 balls.

Download this yummy recipe here

March 4, 2020 Eat Well Comments Off on Oat and Date Balls
HEALTHY BREAKFAST

OUR TOP HEALTHY BREAKFAST OPTIONS FROM OUR FAVOURITE BREAKFAST SPOTS

There are many things that make me happy in life but few compare to a delectable breakfast. I love a hearty breakfast and I really feel that we should go out for breakfast for more because who doesn’t love a delicious start to the day?

What’s better though, is finding hidden gems all over Joburg that create the tastiest nutrient-dense foods that are difficult to resist. 

We’ve compiled a list of our top healthy breakfast options from some of the best breakfast spots in and around Joburg – we like to think of it as your new breakfast bucket list. 

But before we dive into the list, we thought we’d try and settle one of the biggest debates…

Is breakfast the most important meal of the day?

Growing up, you might have heard your parents say, “you have to have your breakfast, it’s the most important meal”. From my personal experience, as I have grown older, I have noticed that not everyone eats breakfast, especially now with intermittent fasting becoming even more popular. More and more people have decided that breakfast actually might not be so important after all… or is it? 

In all honesty, I don’t think there’s a concrete answer to this ongoing debate. I think there will always be people who can’t start the day without a hearty meal and then there are those who can easily grab a coffee and go. Whatever works for you and as long as you’re making choices that are beneficial to YOUR body and your overall health, then that answers the question for you.

No matter what side of the debate you fall on, a great breakfast and brunch spot is a must know because none of us can resist really good food. 

Have a look at this blog on nutrient timing to dig a little deeper into the topic. 

The best breakfast options from some of our favourite restaurants

HEALTHY BREAKFAST

Lexi’s Eatery 

This little gem focuses on mostly plant-based foods and very little processed foods. The aim of this restaurant is to help remind everyone to eat more consciously and become more aware of what you’re consuming. This establishment caters to vegans, vegetarians, banters, those who prefer paleo or anyone just trying to make small healthier, more moral and eco-friendly choices every day.

Our top picks:

The Caramel Crack Bowl which is filled with frozen banana, dates, vanilla, Himalayan salt, light tahini and almond milk. It’s topped with almond butter, frozen raspberries, fresh strawberries, granola and toasted coconut.

This delicious breakfast is a great source of protein and vitamin B.

If the traditional breakfast is more your vibe, you should try the Sexy Spinach Scramble which consists of either tofu or scrambled eggs with spinach, kale and fresh parsley with slow-roasted tomato, avo, savoury granola and rye toast.

This is one of our favs because it’s a hearty meal chock full of healthy greens.  

Find Lexi’s Eatery on Instagram and Facebook.

Tashas 

Tashas has a wide variety menu that caters to most food preferences. Their focus is on brilliant food, stunning interiors and making engaging deliveries. Tashas is well known for its quality food and different and ever-changing menus across the various branches. 

Our top picks:

The Salmon Scramble which has 40g of smoked salmon trout, scrambled eggs, cherry tomatoes, cottage cheese and chives.

This breakfast is simple yet full of protein and vitamins and minerals – not to mention oh so tasty!

If you’re very hungry, try the Breakfast Royale which is two poached eggs with asparagus or spinach, lemon sauce and seeded bread (you can add crispy parma ham, macon or bacon if you want to add additional protein).  

This is a great option because it is high in protein, has delicious veggies and is a great source of fibre.

Find Tashas on Instagram

Leafy Greens Café 

The Leafy Greens food philosophy is closely aligned to the ancient rural advice: “eat real food, mostly plants, and not too much”. Their food philosophy is found in respect for the earth and the human body. 

Our top picks:

The Protein Breakfast Bowl is made with homemade gluten-free granola and chia seeds served with homemade almond milk, goji berries, chopped nuts, hemp seeds, lucuma powder, raw honey, fresh fruit and nut butter.

This is an amazing dish because it’s high in fibre and full of protein and healthy fats. 

The Hot Oats are a traditional dish that you either hate or love. This delicious bowl is made from 

rolled oats, almond milk, raisins, nut butter, cinnamon and optional raw honey.

This hearty bowl is full of fibre, healthy fats and protein – everything you need from a good breakfast.

Find Leafy Greens Café on Instagram and Facebook

These are just a few of our favourites and their menus are filled with so many other incredible options that are nutritious and delicious. Can you tell us some of your favs?

February 24, 2020 Eat Well Comments Off on OUR TOP HEALTHY BREAKFAST OPTIONS FROM OUR FAVOURITE BREAKFAST SPOTS
A GUIDE TO SELF-LOVE

A PRACTICAL GUIDE TO THE ART OF SELF-LOVE (PLUS 8 TIPS TO IMPLEMENT)

Self-love… We’ve all heard about it and we know we should be more mindful to actively engage in self-love but, and I know I am not alone in saying this, but self-love can certainly prove to be difficult. 

Instagram is a haven for self-love hashtags and guides by influencers who are sometimes trying to help but for the most part, are just trying to sell their next batch of detox tea. 

So where do you start? What even is self-love? This simple term sounds so easy but it can be one of the most difficult things to master. 

Instead of jumping straight into some ideas on how to practice self-love, let’s start right at the beginning. 

What is self-love?

Self-love is exactly what it sounds like, it’s all about loving yourself. But we don’t mean in the sense of indulging in that fourth brownie because “self-love and I deserve it”. I mean, you may deserve it but we’re getting off-topic.  

Self-love is neither a synonym for self-obsession and vanity or the idea of being overly generous and self-sacrificing. Self-love is putting your happiness and needs above anything else and focusing on living a life that is authentically yours. 

Self-love is truly about: 

  • Embarking on a journey that is a little messy, unpredictable but authentic 
  • Embracing uncertainty 
  • Understanding your voice, the honesty of your stories and the magnificence of your being
  • Removing the things that hinder your speech or the hesitance in your voice when communicating your absolute truth
  • No longer confiding to the self-imposed beliefs and ideas that you have created about who you should be

Once you relieve yourself of the picture-perfect you and begin embracing who you are and start living a life you’re in love and obsessed with, that’s when you step into your innate power and truly find self-love. 

SELF-LOVE

Why is self-love so important?

Self-love can seem blown up or something isn’t of great importance but it truly is. Self-love motivates you to make healthy choices in life and live a life that you both love and are proud of. 

When you hold yourself in high esteem, you’re more likely to choose things that nurture your well-being and feed your soul. These things may be in the form of eating healthy, exercising, doing things you love or having healthy relationships. Whatever it is, self-love is about finding your happiness in everything you do and surrounding yourself with people who support that. 

Most of the time, when we’re being too hard on ourselves, we do it because we’re driven by a desire to excel and do everything right, all the time. This entails a lot of self-criticisms, and that nasty inner voice that constantly tells us how we could’ve done things better is a hallmark of perfectionism. 

It’s time to let go of the idea of perfectionism and embrace who you are all that you’ve achieved because you really are doing amazing!

How to practice self-love

There is no one-size-fits-all approach when it comes to loving yourself. You need to find what works for you but it can be daunting in the beginning. 

These are just a few tips to help you get started:

  1. Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile.
  2. Fill your body with food and drink that nourishes it and makes it thrive. For some ideas, check out this article. 
  3. Move your body every single day and learn to love the skin you’re in. You can’t hate your way into loving yourself. Take a look at this article for some guidance. Here’s a hint, if you wouldn’t say it to a friend or loved one, don’t say it to yourself. 
  4. Stop comparing yourself. This is such a tricky one but so important! Comparison is the killer of self-love. Unfollow and remove people who make you feel less than but also remember we’re on our own journies and everyone is different. 
  5. Celebrate your wins no matter how big or small. Pat yourself on the back and be proud of what you have achieved.
  6. Take some time to relax and re-energise, we can’t love ourselves if we can barely keep up with what we’re doing. This article may be able to help with relaxation!
  7. Practice self-care. 
  8. Step outside of your comfort zone and actively start living life! 

These are just a few tips on how to get started but it’s truly up to you to let go of societies version of you and to embrace who you authentically are and fall in love with that version of yourself. Take care of yourself, you deserve it!

February 4, 2020 Eat Well Comments Off on A PRACTICAL GUIDE TO THE ART OF SELF-LOVE (PLUS 8 TIPS TO IMPLEMENT)
Latest and greatest health trends

NUTRIENT TIMING: THE FACTS AND THE FIBS

Have you heard about nutrient timing? Either from a fitness guru on Instagram or one of your friends who is always the first to try any of the latest and greatest health trends. The term sounds so legitimate and the way this term has been thrown around in the “fitness industry”, you probably feel like you need to know more about it.

So, let’s dive in shall we? What is nutrient timing? Is it necessary to eat at a certain time? And will it have an actual effect on your body?

Let’s take a look at the facts and fibs that surround this topic!

What is nutrient timing? 

Simply put, nutrient timing involves eating foods at strategic times in order to achieve certain outcomes. It’s supposedly very important for muscle growth, sports performance and fat loss. If you’ve ever run for a scoop of peanut butter before a workout or panicked if you forgot to have your protein shake right after a workout – that is nutrient timing. 

It surrounds the idea that your body will develop better or secure better results if you eat at certain times of the day and when it is more optimal. This way of eating has been used by bodybuilders and fitness competitors for up to 50 years now and many studies have been conducted on it. 

One of the world’s leading researchers in carbohydrate timing, Dr John Ivy, has published many studies showing its potential benefits. In 2004, he published a book called Nutrient Timing: The Future of Sports Nutrition. This is just one of the many researchers who believe nutrient timing is key!

But like with anything, there are some doubts about the studies, for example: 

  1. Short-term blood markers: Many of the studies only measure short-term blood markers, which often fail to measure up with long-term benefits. Have a look at this article on the matter.
  2. Ultra-endurance athletes: Many of the studies follow extreme endurance athletes, which do not necessarily represent the average everyday person. 

For these reasons, the findings in much of the research that supports nutrient timing may not apply to everyone.

Latest and greatest health trends

When should you be eating your meals?

We don’t mean just eating morning, noon and night.

Nutrient timing extends further than just eating before or after a workout. You probably have that one work colleague who is always going on about a new “health” trend. We guarantee that some point you’ve heard, “you shouldn’t eat carbs after 6 pm” or “you should eat more in the morning and less in the evening”.

Many people think that the reason you gain more weight if you eat late at night is that you have less opportunity to burn off those calories, but this is a very basic view. It’s often assumed that our bodies shut down when we sleep, but that’s not true. Our bodies work throughout the night while our minds rest.

BUT evidence suggests that more energy is used to process a meal when it’s eaten in the morning, compared to later in the day, so you do burn slightly more calories if you eat earlier. However, it’s still unclear how much of a difference this would make to your overall body weight. 

This means that it may be a better idea to consume higher quantities of food earlier in the day and focus on consuming nutrient-dense foods later in the evening. For some healthy recipe ideas, take a look at this article. 

So, what do we make of this?

Here’s the bottom-line, research isn’t always perfect or conclusive. There may be some accurate points of measure in these studies but there may be a few fibs along the way too.

We’ve come to understand that nutrient timing isn’t particularly important for most people trying to look and feel better. It may be more beneficial to those whose careers are centred around working out but so many really smart and hard-working people are getting lost in the finer points of nutrient timing.

Focusing on timing your meals while consistently missing out on sleep, or vegetables or other (slightly more important) health and lifestyle factors is more of detriment to your body. The other factors will yield you far more results in a healthy lifestyle in the long run than merely focusing on the timing of your meals. 

A healthy lifestyle is a holistic approach with many factors to consider, if this is something you’re concerned about or if you need more information, we’d be happy to help!

January 28, 2020 Eat Well Comments Off on NUTRIENT TIMING: THE FACTS AND THE FIBS