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7 SIMPLE HOLIDAY EXERCISES: NO EQUIPMENT. 1 EPIC WORKOUT.

The holidays are a time for spending time with loved ones and friends, eating some delicious food and more importantly, relaxing.

When it comes to the holiday period, we seem to spend a lot more time with our feet up than we do hitting the gym or working out. And who can blame us? We’ve worked incredibly hard throughout the year and we deserve a break.

But getting in a workout doesn’t have to require the gym, equipment or even a lot of effort. In fact, all it takes is a little dedication and just 30 minutes of your time. That’s it. And afterwards, you will be left feeling a little less guilty about eating three helpings of pudding last night and a little more energised and happy!

How this guide works

All of these exercises can be done in the comfort of your own home. We’ll take you through the various exercises and how they are done, then we will apply them to a sweat-creating, muscle-making, heavy-breathing kind of workout (seriously, it’s a great one!).

Oh, and while you’re here, have a look at this blog on healthy hacks for the holiday season plus 3 healthy recipes for classic holiday meals.

1. Chair pose

Target muscles: Hamstrings, glutes and core

Start in a standing position, feet shoulder-width apart. Then, extending your arms in front of you, lower your body into a seated position. You can do this against a wall with your back straight up against the wall. Basically, you get into a seated position, but without the chair.

Hold this for one minute.

2. Standing side-leg raises

Target muscles: Core and hips

Start in a standing position with your feet shoulder-width apart. Start by lifting your right leg out toward the side, keep your core tight as you slowly lift your leg. Then return it back to the starting position. Make sure this is a slow and controlled movement, extending your leg to just over 45 degrees (if you can).

Repeat with each side for 10 to 15 reps per side.

3. Oblique side bends

Target muscles: Obliques

Starting in the standing position with your feet shoulder-width apart. Place your hands behind your head (clasping the back of your head with your fingers intertwined). Engage your core and bend at your waist to the right toward the floor – in a slow and controlled motion. Then repeat on the other side.

Do this for 15 to 20 reps per side.

4. Sumo squat

Target muscles: Inner thighs

Start by standing with your feet wider than shoulder-width apart and your toes pointing slightly outwards. With your hands clasped together at your chest (this will help with balance), push your hips back and then squat down – make sure you keep your back straight and your upper body lifted.

Repeat this 10 to 15 times.

5. Push-ups

Target muscles: Triceps, chest, core and shoulders

This is a great upper body exercise!

Start with your stomach and chest on the floor. Your legs should be straight out behind you and your palms should be in line with your chest. Push from your heels and hands as you bring your chest, torso and thighs off the floor. Then slowly lower yourself back down and repeat.

An easier pushup version: It makes it a little easier if, instead of your feet being on the mat, you bring your heels towards your butt and then, press slowly through your hands to fully extend the elbows. Then slowly return to the starting position (flat on the floor).

Repeat 5 to 10 times.

6. Glute raises

Target muscles: Glutes

Start by lying flat on your back with your knees bent and your feet flat on the floor. Keep your arms down at your side with palms facing down.

Slowly lift your hips off the ground until they form a straight line with your knees and shoulders. Hold this for a few seconds before easing back down.

Repeat 10 to 20 times.

7. Side plank

Target muscles: Obliques

Start by lying on your side with your feet together and stacked on top of one another. Then raise yourself onto your elbow and lift your hips off the mat – raise your hips until your body is in a straight line from head to fee. Keep your core tight.

Hold this position for 30 seconds. Repeat on the other side.

Full body workout example

Now that you know how to do these simple at-home exercises, let’s discuss how you can apply these to a workout…

3 – 4 rounds. Full body. Prepare to sweat.

Chair pose – hold for 60 seconds
Standing side leg raises – 10 reps per side
Oblique side bends – 15 reps per side
Sumo squat – 10 reps
Pushups – 10 reps
Glute raises – 20 reps
Side plank – hold for 30 seconds each side

So, get to sweating!

Happy holidays from all of us at WellBe!

December 11, 2019 Gemma Oberholzer Eat Well Comments Off

8 HEALTH HACKS TO STAY HEALTHY & FIT DURING THE FESTIVE SEASON

Don’t let mince pies, mashed potatoes and stuffing be the death of a year of working hard in the gym and eating healthy foods.

With decadent meals, braais, parties and other food-filled affairs coming up in December, it can be pretty tough to maintain a healthy eating plan and fitness routine. And we get it. Not everyone can turn down the Christmas pudding or that second cocktail at the pool on a sunny day. And why should you? You deserve it, right?

We aren’t here to tell you to say no to every delicious temptation you are faced with these holidays, because in our honest opinion, a holiday of dieting doesn’t sound like any fun at all. And yeah, you do deserve the dessert!

The trick is to learn how to indulge the right way, and more importantly when to say no. It’s planning your days a little better so that you don’t feel like you want to eat half the turkey come dinner time. When it comes to exercising, there are expert hacks you can learn that will help you fit in some quick workouts.

So, fret not our fine fitness and health-living friends, we are here to help you (and your body) survive the festive season and avoid having to set unrealistic New Year’s resolutions centred around weight loss and hours on the treadmill.

1. Plan your days

Meal plans and exercise routines tend to fall away in the holidays and are taken over by unplanned and over catered dinners and lazy afternoons.

But there is a way you can stop yourself from falling victim to the endless late-night dinners and lack of exercise. And how you do this is by planning ahead.

For example, if you know you have a big family dinner coming up tomorrow night. Make sure you stick to wholesome and healthy meals for breakfast and lunch so that you don’t overindulge yourself at dinner. Don’t skip lunch because you know dinner will be a big meal, this is a recipe for an overeating disaster.

Our exercising hack is to wake up early while everyone is still sleeping to get in a quick morning jog, yoga session or workout. This will free up your day for any unexpected plans and leave you feeling energised and stress-free for the rest of the day!

Exercising during the holidays is a productive way to stay healthy and burn off those extra calories from the Christmas pudding. Plus, you start the new year on a healthy and fit note!

2. Don’t forget to drink water

This might seem like an obvious one, but it is something many of us forget to do.

Drinking water is important for a number of reasons. For one, our brains tend to confuse thirst with hunger. So, before you dish up seconds, try drinking a big glass of water.

In fact, you should aim to drink at least 2 glasses of water before each meal. This will leave you feeling fuller.

With sugary drinks and cocktails flowing (here’s a great read on cocktail choices for your health), it’s also particularly important that you drink loads of water to compensate for the alcohol intake and to try and incorporate fibre rich snacks such as nuts and avos to also keep you fuller for longer.

While you’re here, have a look at this blog on how to boost your metabolism.

3. Know when to say no

We get that your aunt or grandma might be incredibly pushy when it comes to everyone having a second slice of her homemade apple pie. But you need to learn to say no.

Now, we aren’t saying you should restrict yourself or feel guilty over eating some dessert. Not at all. Have that slice of pie, eat it and enjoy every bite of it! But you don’t need that second slice.

4. Try to fit in quick exercises

If you can’t make it to your gym, then you can try to incorporate HIIT (high-intensity interval training) or bodyweight exercises at home. There is a wide range of workout videos on YouTube that will help you get in a quick workout of 10 to 30 minutes. Remember, every little bit counts.

5. Keep burning calories as much as you can

One of the simplest holiday health hacks is to keep moving. Go for a walk with your family on the beach, play fetch with your dog, go for a hike, take the stairs at the shopping mall or pop 10 squats the next time you are in the bathroom.

6. Research some healthier recipes for holiday classics

If you have to bring a meal for the festive feast, why not make it a healthy one? There are a ton of healthy takes on classic holiday meals that are just as delicious and much better for your health.

We have put together 3 healthy holiday meals right here for you to take a look at.

7. Relax

With all the shopping, socialising and parties, it can be hard to find some time to kick back and relax. You need to do your best to limit your stress. You can do this by saying ‘no’ to a few parties or just taking some time out for yourself. You deserve it.

8. Be kind to yourself

It’s been a long year and you have worked really hard to get where you are now. Take a step back and spend some time writing down everything you accomplished this year. It can be as simple as running a 5km or as big as a promotion. Reward yourself for a job well done.

This is also a great time to set your goals for the new year.

From all of us at WellBe, happy holidays!

December 3, 2019 Gemma Oberholzer Eat Well Comments Off

INTERMITTENT FASTING: WHAT TO KNOW BEFORE YOU FAST

Intermittent fasting is quickly gaining popularity as celebs and ordinary folk alike are jumping on the bandwagon of this method of dieting. Whilst the word ‘diet’ is not in our vocabulary at WellBe, it can be said that this form of restrictive eating does seem to have some benefits, as well as some adverse effects, which is why we decided to dive into the topic.

Truth be told, anything that doesn’t involve spending excessive amounts of time on the stair master or hundreds of rands on paleo and banting bars and trail mixes is worthy of our attention.

So, what is intermittent fasting all about? Let’s find out.

An expert explanation of intermittent fasting

According to an educational article published in Hackensack Merdian Health, “Intermittent fasting is a pattern of eating where you withhold food for a certain amount of time and allow your body to use energy more efficiently.” Basically, instead of your body using energy from food such as carbs, it will break down fats instead.

Sounds too good to be true, right? We thought so too. So we did a little digging…

The different methods of fasting

The 5:2 method

This is where you consume your normal caloric intake for 5 days a week and then on two non-consecutive days, you limit your consumption to less than 500 to 600 calories a day.

The 16:8 method

This is one of the easiest ones to follow, basically, this involves skipping breakfast. You don’t eat for 16 hours of the day and then eat during the other 8 hours. You can choose which hours you would want to spend eating and which ones you will fast for depending on your lifestyle. For example, you can choose to fast between 10 am to 6 pm or 11 am to 7 pm. Whatever suits you!

The 24 hour fast

Also known as the eat-stop-method, this is pretty much as straight forward as the name suggests. A 24 hour fast is when you do not eat for one full day, either once or twice a week. You then stick to your usual caloric intake for the other days of the week.

The warrior diet

This one seems a little extreme to us. How it works is that you divide your days in 20 hours of fasting and then 4 hours of eating as much as you like. During the fasting period, you are allowed to have small amounts of eggs and nuts to prevent low sugar levels causing you to pass out.

Is there any science behind fasting and weight loss?

In order to lose weight, our bodies will need to increase the amount of time spent burning calories from the food we eat. When you do not eat (fasting), then this allows your body to burn stored energy. When your body digests and absorbs food it is in what is known as a ‘fed state’, this starts the moment you start eating and lasts roughly 3 to 5 hours after.

During this ‘fed state’, it is difficult for your body to burn any fat as your insulin levels are high.

On the other hand, your body’s post-absorptive state will last between 8 and 12 hours after the last meal you ate. This is when your body has entered a fasted state, during this time your body will burn fat as insulin levels are low.

FYI: Insulin works to decrease your blood sugar levels by moving glucose out of your blood and into surrounding cells. When we have higher levels of insulin, this prevents fat from being broken down for energy.

Essentially what fasting does is put your body in a fat-burning state that it rarely reaches during your normal schedule of eating.

Can I drink during periods of fasting?

As long as you’re only drinking zero-calorie beverages such as water, coffee, and tea, then you’re in the clear. Drinking water whilst fasting is encouraged.

I thought breakfast was the most important meal of the day?

Experts suggest that it’s better to eat more earlier in the day to avoid overeating at night. If you want to start fasting, it’s advised that you start eating at a time that gives you a 5 to 6-hour time gap before you sleep. For example, if you typically go to sleep at 10 pm, then your last meal should be at 5 pm.

Apart from weight loss, are there any other health benefits to fasting?

Studies suggest that those who have followed a diet of fasting compared to a calorie-restrictive eating plan have experienced more health benefits and sustainable weight loss. Some of which include decreased inflammation, increased energy and even an increased immune response (perhaps this is because our bodies are not working overtime to digest food all the time and can focus on immunity efforts).

However, you need to keep in mind intermittent fasting is a relatively new trend, meaning that current studies lack in control group numbers and findings are somewhat limited.

Are there any foods I should avoid when I’m not fasting?

There is no rule about what you can and can’t eat when following an intermittent fasting plan. However, it is encouraged that you eat unprocessed wholefoods and be mindful of what you put in your body. Experts suggest sticking to a healthy diet and foods that are high in fibre will boost effects felt from fasting.

While you’re here, have a look at these foods to help improve gut health.

What are the side effects of fasting?

After a few weeks of intermittent fasting, your body will start to adapt and adjust to your new eating cycle. But we must warn you the first few days and weeks can be incredibly challenging. You might experience bouts of lightheadedness, headaches, low energy, constipation, and irritability.

You need to ensure you are drinking enough water (6 to 8 glasses a day) and avoid any strenuous exercise when fasting.

Who should not fast?

If you are someone who suffers from an eating disorder, or you are pregnant, have diabetes, are underweight, trying to conceive or have issues with your blood sugar regulation, then fasting is not for you.

The final word

Before starting any new eating plan, it’s always advised that you chat with a professional such as your doctor or wellness coach. They will be able to assist you and give you sound advice on what kind of healthy lifestyle choices you need to make.

Remember, different diet and lifestyle choices work for different people. We always suggest that you make conscious and mindful decisions to lead a healthy and happy life, and your diet and exercise plan are two very big determining factors in your physical and mental wellbeing.

November 29, 2019 Gemma Oberholzer Eat Well Comments Off

BOUNCING BACK AFTER A BABY: GET BACK YOUR CONFIDENCE & A HEALTHY BODY

A number of new moms will start to wonder just how long it takes to lose their baby weight and bounce back to their pre-baby body. While many might wish you could magically lose the love handles and hips the moment your baby is born, the fact remains that no one, not even celebrities, can snap right back to their body before their baby so quickly.

And give yourself some credit, you just carried a baby inside your womb for 9 months. Your body was bound to change as your baby developed and your hormones conjured up what seemed to be a hungry, tired and sore body (unless you’re one of those pregnancy unicorns who glows and walks around on clouds, then kudos to you).

So, just how much weight do you lose the moment you give birth?

This will depend on the size of your newborn, he or she should weigh between 3 to 5 kgs, then there is the weight of your placenta and amniotic fluids, which you deliver at birth. All in all, you can expect to instantly shed 5 to 6 kgs during delivery. Hooray!

So, where is the rest of the weight sitting? In your blood supply, breast tissue, enlarged uterus and fat stores. In fact, when you give birth you should not expect the instant weight loss to automatically shrink your belly, this might take about 6 weeks until your uterus shrinks back to its original size.

Losing the baby weight

There are a number of ways you can go about trying to lose your baby weight but remember to give yourself a break. You literally just birthed another human being. Things have moved around, grown and stretched out a bit. This means that the trick is not to focus on getting your pre-baby body back, but rather to create a happy, healthy and slightly-differently-shaped you!

1. Setting reasonable weight loss goals

A good place to start is to chat with your doctor or a qualified dietician for them to help you set a reasonable and safe goal. Remember that everyone sheds weight at their own pace. There are also a number of factors that come into play when it comes to weight loss. One of these is your age. Your metabolism slows down as you get older – have a look at this blog on how to naturally boost your metabolism.

Another factor is your diet. If you adopt healthy eating habits (which will not only benefit you but your baby too if you are breastfeeding), then this will help immensely in your weight loss journey. While you’re here, have a look at these healthy and happy meals.

And lastly, your activity levels and exercise routine also plays a role.

2. Breastfeeding

Breastfeeding is a great way to burn calories while sitting down. In fact, some experts suggest that breastfeeding can burn up to 500 calories a day! It also stimulates the release of hormones that will aid in shrinking your uterus back to its pre-baby size. So, if you can, breastfeed your newborn. Some moms suggest breastfeeding for the first two years of your little one’s life.

3. Following a nutritious diet

The first thing I need to warn you about is to never jump into a ‘get-thin-fast’ kind of diet. These kinds of ‘crash’ diets might have you shedding a few pounds in just a few weeks through excessive and restrictive dieting, but when you start eating normally again, you will only put the original weight you lost (and some) back on.

Your body needs proper nutrition to recover from the delivery, fight off infection and aid in feeding your baby. Which is why you should not consider any forms of restrictive diets.

You need to ensure you are getting enough calories to breastfeed your little one. There are a number of delicious, healthy and easy to follow diet plans out there, especially for new moms. The WellBe Team is happy to help if you want some expert advice on where to start and what kinds of foods you should be eating as well as what kind of exercises plan to follow. Having a wellness coach is one of the best things you can do for your body and your wellbeing.

A good place to start is by cutting out on junk food, processed food and fast food and choosing whole grains, fruits, vegetables and lean meats. But if you want a slice of cake, treat yourself. The key is moderation when it comes to implementing a healthy lifestyle.

4. Following an exercise routine

You might feel exhausted, rundown and sleep-deprived, but keep in mind that exercise, even a brisk walk, will not only do wonders for your physical appearance, but it will also boost your mood and leave you feeling great. So before you head to the couch after putting your little one down for an afternoon nap, why not pop a yoga video on the TV or a quick little workout video to follow?

It’s a good idea to find activities you actually enjoy doing and ones that don’t take up too much of your time. Being a new mom doesn’t leave you with a lot of free time on your hands, so try to get in exercise anywhere you can. Invest in a pram you can jog with or pop a few squats the next time you ‘pop a squat’ in the bathroom. Trust me, incorporating these little exercises into your day will make the world of difference.

5. Staying positive

The key to all of this is staying positive and being easy on yourself. Focus on the things you have accomplished and the weight you have already lost and remember than fitness if more about the number on your scale.

The fact that you’re reading this blog is a step in the right direction, so here’s to you!

November 21, 2019 Gemma Oberholzer Women's Health Comments Off

IMPROVE YOUR GUT HEALTH: 5 WAYS TO BOOST YOUR GUT MICROBIOME

Your gut health is more important than you think! In fact, maintaining a healthy gut is vital for mental and physical health, your immunity and much, much more.

But just how do you go about improving the healthy bacteria in your gut? Before we get ahead of ourselves, let’s first explain what your gut health refers to.

What is a healthy gut?

Good question.

Basically, your gut health refers to the balance of microorganisms living in your digestive tract. Your gut flora or gut microbiome refers to the bacteria and fungi that inhabit your gastrointestinal tract. These microorganisms have a big influence on your metabolism, weight, your body’s ability to defend itself against invading bacteria and viruses, your appetite and your mood.

It’s crazy to think that the little organisms in our guts play a role in our mood and our weight, but it’s true! When we start to look at it this way, it makes sense as to why it’s important for us to ensure our guts are healthy.

And here are 5 ways to do so…

1. Eat more fermented foods and take a daily probiotic

An article in Harvard Health examines the benefits of probiotics for our health. Probiotics have a range of benefits and gut health is the biggest of the lot!

Probiotics are known as good bacteria, they are found in fermented foods such as yoghurt or you can also take them in the form of supplements.

Probiotic supplements are a great way to ensure you are getting enough healthy bacteria in your diet. A number of people have found probiotics to be beneficial for effect on the gut in alleviating issues such as diarrhoea, IBS, bladder infections and even eczema in kids.

It’s a good idea to chat with your pharmacist or doctor regarding what probiotic you should take.

Fermented foods include:

Kefir
Kimchi
Tempeh
Kombucha
Sauerkraut
Miso

While you’re here, have a look at our article on supplements you need to add to your daily vitamin list (hint – we chat about probiotics here!).

2. Eat more fibre

You need to include a wide range of fruits, veggies and whole grains in your diet. It turns out, your mom was right when she told you to eat your greens!

Fruits and vegetables are naturally high in fibre. What’s interesting is that your body cannot digest fibre, but it can be digested by certain bacteria found in your gut and fibre stimulates the growth of these healthy bacteria.

Some fibre-rich foods include:

Artichokes
Lentils
Chickpeas
Kidney beans
Whole grains (whole grain oats, pasta and bread)
Brocolli
Green peas
Raspberries

A great idea is to start your day with a blended shake!

Put half a cup of dry oats, some frozen raspberries and protein shake powder into the blender with a cup of your milk of choice (yoghurt would also be great for probiotics). Blend and enjoy!

3. Stay away from artificial sweeteners

Artificial sweeteners have an adverse effect on your gut health and can cause an imbalance of gut microbes.

A study done on rats found that aspartame (an artificial sweetener found in a number of fizzy drinks) was able to reduce their weight gain but increased their blood sugar levels and impaired their body’s response to insulin. Yikes! So the next time you’re craving a Coke Zero, rather have a glass of water with lemon and mint.

Or better yet, make your own ice tea! Here are some great recipes to try!

4. Reduce your stress levels

Now, I get that this is always easier said than done, but managing your stress is important for a variety of vital aspects of your health, one of these is your gut health.

Managing your stress can be done through a number of ways. Here are some easy ones to implement in your daily life:

Get more sleep – You need to get 6 to 8 hours of uninterrupted sleep a night.
Workout – Regular exercise will not only boost your mood, confidence and your mental wellbeing, but you will also get better sleep and feel great! We chat about this in the next point.
Meditate – Download Calm or Headspace and prepare to have your entire mindset changed.
Breathing techniques – The next time you feel anxious or stressed, breathe in deep for 4 seconds and out for 4 seconds. Repeat this as many times as you need to.
Eat right – Check out these 3 recipes to boost your mental health.

5. Exercise

Regular exercise contributes to weight loss, weight maintenance, good heart health and great gut health.

Studies have found that regular exercise helps create a wide variety of good bacteria in your gut. Aim for 150 minutes of moderate exercise a week with at least 2 strength training activities on 2 or more days a week.

Here are some great workouts to get you started!

Need some expert help? Have a look at why it pays to have a wellness coach in this blog.

What it comes down to

Your gut bacteria play an important role in many aspects of your health. The best way to maintain a healthy gut is to eat right, get enough sleep, reduce your stress and take part in regular exercise.

The trick is to create a healthy lifestyle as opposed to the ‘get-fit-fast’ or ‘lose-weight-now’ approach. And it all starts with a healthy and determined mindset.

November 12, 2019 Gemma Oberholzer Eat Well Comments Off

EYE & EAR HEALTH: FOODS TO PROMOTE HEALTHY VISION AND HEARING

We all know that our eyes and ears play a vital role in helping us to function in everyday life. I for one know that my vision and hearing are two things I often take for granted.

Ensuring our eyes and ears stay in tip-top shape directly relates to us living our best lives. And as it turns out, there are certain foods that can help us to do that.

Foods for eye health

Do your eyes have all the minerals and vitamins they need to prevent glaucoma, macular degeneration, and cataracts? Food has a HUGE impact on not only our mental wellbeing (pssst, here’s a great blog on handling anxiety in the workplace), but it also plays a role in our body’s health and wellbeing.

Kale

This popular leafy green is a great source of zeaxanthin and lutein, both of which are closely related to beta carotene and vitamin A which are known to protect health issues with your eyes as a result of sun damage and reduce your risk of macular degeneration (eye disease that results in vision loss) and cataracts.

Other great sources of these nutrients include collard greens, spinach, broccoli, kiwi, red grapes, oranges, corn, mangoes, honey melon, and yellow squash!

Keep in mind that your body needs fat in order to properly absorb zeaxanthin and lutein, which is why it helps to eat these with some healthy fats such as avo or olive oil.

Sweet potatoes

Sweet potatoes are a great source of beta-carotene, this is a powerful antioxidant that gives orange vegetables and fruits their vibrant colour.

The body converts this nutrient into vitamin A which helps prevent night blindness and dry eyes. Vitamin A and beta carotene also reduce your risk of eye infections. Carrots and butternut squash also contain this nutrient!

As mentioned above, vitamin A and carotene are best absorbed when eaten with a healthy fat.

Strawberries

These contain plenty of vitamin C, this is an antioxidant which can help reduce your risk of cataracts.

Salmon

Suffer from dry eyes? The omega-3 fatty acids in salmon and other fish can help treat this!

I suggest you aim to eat fish two to three times a week or include omega-3 supplements in your diet.

Green tea

The antioxidants found in green tea help lower your risk of macular degeneration and cataracts. Green tea also contains catechins which have anti-inflammatory effects.

What’s an antioxidant?

Antioxidants are important substances that can protect the cells in your body against the effects of free radicals. These molecules are produced when your body breaks down food or is exposed to tobacco smoke and radiation

Foods for ear health

Thinking about foods for your ear health is not really a common thought. But there are in fact a number of yummy and delicious foods that contain a variety of properties that can help to maintain healthy ears and lower your chances of hearing loss.

Bananas

Bananas contain magnesium (which also assists with cramping from sports and gym), but this nutrient is known to help expand blood vessels and improve circulation, all the way into your inner ear!

Magnesium is also responsible for controlling the release of glutamate. Glutamate contributes to hearing loss related to noise. When glutamate is controlled, this lowers your risk of hearing loss.

You know what they say – a banana a day keeps hearing loss at bay! (Well, I mean they should say that!)

Salmon

This wonder food makes a second appearance in this blog!

The omega-3 fatty acids found in salmon are well known for their ability to reduce your risk of age-related hearing loss.

The trick is to start eating two to three servings of salmon a week and including omega-3 supplements into your daily routine BEFORE you reach old age.

Broccoli

Broccoli is full of folic acid which has incredible effects when it comes to slowing down hearing loss.

Broccoli also contains vitamin C, vitamin K, and fibre which are all nutrients that help reduce damage to the sensitive and delicate tissue in your ears.

Dark chocolate

Your tummy may have already started grumbling a little after reading about all these healthy and delicious foods, and this grumbling is just about to start getting worse because here comes something bound to get your mouth watering…

Drum roll, please…

DARK CHOCOLATE!

This delicious treat is high in zinc. A deficiency in zinc is linked to age-related hearing loss. This means that eating a square (note I didn’t say the whole block), is a great way to keep your hearing in good shape as you get older.

Want some more advice on healthy living?

Get in touch with our team of health and wellness experts!

November 5, 2019 Gemma Oberholzer Eat Well Comments Off

3 ESSENTIAL SUPPLEMENTS YOU NEED TO TAKE DAILY (PLUS 2 EXTRA OPTIONS FOR A HEALTH BOOST!)

It turns out, it takes a little more than just an apple a day to keep the doctor away. It also takes Vitamin D3, Probiotics and Omega 3.

When it comes to the right vitamins and supplements to take, there is a lot of confusion and noise. Which is why we decided to set the record straight and clear the air in the supplement-sphere. We did the research, chatted to the wellness experts and have put together the top 3 supplements you need, plus an extra two if you’re feeling extra healthy.

3 supplements you need to take

Vitamin D3

We like to call this the sunshine vitamin, although this is technically known as a pre-hormone and not a vitamin. Vitamin D is synthesised in our bodies with the help of sunlight. Which means that if you are someone who spends a lot of times indoors (the majority of people in a 9 to 5 desk job do not spend enough time in the sun), then you risk deficiency.

Did you know that vitamin D is responsible for creating hundreds of enzymes that help prevent disease in our bodies? The vitamin affects more than 2000 genes in the body.

You might already know that you need vitamin D for healthy bones (read: 5 Natural (& Effective) Ways To Build Stronger Bones), but experts have also recently found that this vitamin can help build strong muscles, helps combat inflammation and strengthens the immune system. With some doctors commenting on the anti-cancer effects of this supplement.

How much vitamin D do I need a day?

The recommended intake is 400–800 IU/day, or 10–20 micrograms.

Omega-3 fatty acids (fish oils)

Fish oil supplements (such as salmon oil) are rich in omega-3 fatty acids, these substances help a number of functions in your body, from cell growth to muscle activity.

Omega-3 fatty acids are found in food and our bodies cannot produce them. Fish oil contains two different types of omega-3 fatty acids known as:

Docosahexaenoic acid (DHA)
Eicosapentaenoic acid (EPA)

Fish oils help to reduce inflammation and prevent chronic disease. They can also boost the immune system, improve your vision, joint and cardiovascular health, strengthen your nails, skin and hair, improve metabolic function, boost your mood, cognitive functioning and even enhance nutrient absorption. (Wow – these really are super supplements!)

How much Omega-3 fatty acids do I need a day?

There is no exact guideline as to how many milligrams of mega-3 fatty acids recommend a minimum of 250–500 mg combined EPA and DHA each day if you are a healthy adult.

Probiotics

Your gut contains a wide range of beneficial bacteria, also known as good bacteria. This bacteria is vital for your mental and physical wellbeing.

However, factors such as stress, poor diet and not exercising can disrupt this bacteria. You can consume both dietary probiotics through foods such as kombucha, yoghurt and kefir and through supplements.

Probiotics are known to significantly improve issues with digestion such as stomach cramps, bloating, and even lactose intolerance.

Athletes and those who perform regular exercise have noted the benefits of probiotics for their immune system and gut health. The benefits of probiotics include assistance in regular bowel movements, boosted immune system, enhanced intestinal health and even promoting healthy cholesterol levels.

How many doses of probiotics should I take a day?

There are a number of different probiotic organisms, because of this, there is no defined dosage. It’s a good idea to chat with your pharmacist or doctor regarding the right amounts you should take and what supplement will work best for you.

2 Bonus Supplements

Glutamine

Glutamine is an amino acid produced mainly in your muscles. The main purpose of amino acids is to act as building blocks for proteins in the body.

Proteins are vital to the health and function of your organs. They also help in transporting substances in your blood and helping the body to fight off harmful pathogens such as bacteria and viruses.

Glutamine supplements help to improve your body’s immune function and preserve the protein stores in your body. Glutamine acts as a source of energy for your immune and intestinal cells. It aids in gut function, minimises muscle breakdown (great for those of us who love to workout) and helps to improve how your body metabolises protein.

This is an especially great supplement to take during times of stress or vigorous exercise.

What is the correct dosage of glutamine a day?

L-glutamine supplements taken within 3 to 6 grams are generally considered safe. Experts suggest 5 grams is a good amount to take a day.

Protein powder

Protein powder is an incredibly popular supplement among fitness enthusiasts, athletes, bodybuilders and those following vegan and vegetarian diets.

Psst – here’s a great blog on how to build muscle on a vegan diet.

Your body relies on protein to help repair tissue, build muscle and create important hormones and enzymes.

There is a wide range of protein powders. Some of these include:

Whey protein (made from milk)
Pea protein
Brown rice protein
Hemp protein
Casein protein (also made from milk but absorbed at a much slower rate)
Mixed plant proteins

How much protein should I have a day?

This will depend heavily on your weight, gender and exercise routine.

On average, women should have 46 grams of protein each day and men should aim for 56 grams.

Remember that protein shakes should be used in combination with a healthy diet and should not be used to replace nutrients and meals.

The bottom line

By adding supplements to a healthy diet and exercise routine, you are ensuring your body gets the minerals and nutrients it needs to perform at it’s best abilities.

Keep in mind that supplements, although beneficial, are not essential and act as as additional ‘supplement’ to a healthy lifestyle.

Want to find out more about supplements? Get in touch with us and we can walk you through everything you need to know.

October 18, 2019 Gemma Oberholzer Eat Well Comments Off

3 RECIPES TO BOOST MENTAL HEALTH

Boost your mood, calm you mind, alleviate stress and feel great with these mouth watering meals!

We know that eating your feelings is never a good idea, after all, that box of doughnuts will probably make you feel worse (and a little sick from all the sugar).

But there are certain foods that are packed with lasting powers to help fight off anxiety, beat depression and turn a bad day into a deliciously good one. Have a look at these tasty recipes to boost your mental health…

DOWNLOAD 3 RECIPES TO BOOST MENTAL HEALTH HERE

October 4, 2019 Gemma Oberholzer Recipes Comments Off

THE FOOL-PROOF DIET TO GET THE BODY OF YOUR DREAMS

I’m sure you were hoping I’d start explaining this magical diet, probably containing kale or some gag-worthy detox tonic, which will guarantee a slimmer and trimmer you in just 2 weeks! Am I right?

Unfortunately, as much as we’d all like to believe there is a unicorn-diet out there that could deliver on these promises, the hard reality is that there just isn’t. When it comes to dieting or exercise, anything that sounds extreme or too good to be true, most probably is and most probably should be avoided at all costs. These extreme approaches are termed “fad diets” and they’re downright dangerous for you. They perpetuate destructive restriction and binge cycles that by the end of it, leave you fatter, frustrated and more disillusioned than when you started.

When it comes to nutrition and training there is no “one-size-fits-all”, no perfect program. What works for one person may not necessarily work for you, and that doesn’t mean one way is better or worse than the other. So next time you’re looking to weed out the fads diets from the truly healthy changes, ask yourself the following 5 questions:

1. Does it fit my lifestyle?

If you’re a professional athlete, a busy student or a desk-bound businessman/woman, your diet must adapt to and complement your lifestyle, not the other way around.

2. Is it something I can adhere to on a consistent basis?

If you can’t stomach rich, high-fat foods, stop trying to force yourself to be a “banter”. If you can’t stand the taste of kale, stop trying to survive on green juices. The nutrition choices you make need to align with your own personal food preferences and become habits that unconsciously form part of your everyday eating.

3. Will it help you achieve your desired results without forcing you to go to extreme measures?

Where most people go wrong is they try doing too much too soon. They drop calories, cut out certain food groups, go cold-turkey on all the foods they crave and although initially see results, inevitable the unsustainability of the diet catches up with them and they rebound. Small, manageable baby-steps in the right direction is all it takes.

4. Does it allow you to incorporate the foods you enjoy eating? (In moderation of course!)

I refuse to live in a world where I’m told I can’t ever eat bread or chocolate again. You don’t have to ban or demonize the foods you love- rather learn smart ways to fit them into your life and enjoy them mindfully.

5. Can you see yourself maintaining this for weeks, months and years down the line?

If you’re thinking of this as a sprint- you’ve lost already. You need to think of this as a permanent lifestyle change. So if your current diet is giving you commitment phobia, that’s a sure sign to get out now.

There are pros and cons to every type of nutrition program. The sooner you stop giving into the ridiculous “quick-fix” fads out there and find out what type of nutrition program you can enjoy adhering to the most, the sooner you’ll set yourself up not only to successfully lose weight, but keep it off too.

March 18, 2019 Gemma Oberholzer Eat Well Comments Off

HAVE YOUR COCKTAIL AND DRINK IT TOO? YOUR ULTIMATE GIRL’S NIGHT OUT GUIDE

Who doesn’t love a good “Girl’s Night Out”? Drinks… friends… memories you do (or maybe don’t) remember. But all too often we find ourselves using one too many tequila shots as an excuse to make poor food (and life) decisions. Fun-filled nights turn into mornings of regret and guilt when we see the evidence of the late night fast food binge littered on our bedroom floor. But this doesn’t need to be the case. With just a few small smart tweaks, you can feel great all night long and help stave off the post party boozy-blues the next day.

Let’s set the scene.

You’ve organized a long overdue girl’s night out with 5 friends this Friday. You’re notorious for going all out when you’re together and you’re no stranger to 24 hour hangover recovery turnaround times either…

It’s 5am on Friday morning and instead of hitting the “snooze” button one or 6 times, you get dressed and head off to the gym.

Getting an early morning workout in first thing will not only raise your feel-good endorphin levels, but also help boost your metabolism and pre-burn off some of those liquid calories you intend on consuming later. During your workout, make sure to maintain a high-intensity tempo to keep your heartrate high and target large muscle groups like your legs and back to maximize the potential calorie burn. Think supersets, circuit training and lots and lots of sweat.

If ever there’s a day to hit your water goals, it’s today.

Those frequent bathroom trips and hours spent standing in the line for the ladies’ loo aren’t a coincidence. Alcohol is a diuretic and often leaves a person in a mild state of dehydration following a night out drinking. Make sure to consume 500ml-1L more liquid than you would normally, either in the form of plain water, calorie free flavoured drink options or herbal teas.

*Health hack- Herbal teas, such as green tea, have been shown to promote liver health and wellbeing and is a great and tasty way to potentially help buffer the negative effects of alcohol consumption on the body.

Your typical Friday croissant or muffin fix for breakfast just won’t cut it.

If you know you’re going to be going out in the evening, a safe general nutrition strategy is to make food and meal choices that are high in micronutrients but lower in calories. This allows you to “bank” a few extra calories for the evening when you need them most. Processed and highly refined foods, such as pastries, are calorie-dense food options that spike your insulin levels and inevitably leave you feeling low and sluggish. Opt for a well-balanced and nutritious start to your morning with an oat, frozen berry and whey protein smoothie, poached eggs and avocado on rye toast or a small bowl of gut-friendly Greek yogurt, fruit and a sprinkling of raw muesli and seeds.

Crunchy water is your snack food BFF.

Regular alcohol consumption can hamper your body’s immune system and wreak havoc with your hormones. Raw fruit and vegetables are nutritional powerhouses packed full of vitamins, minerals and antioxidants which act to counteract some of these negative effects. If that wasn’t enough, they’re also naturally high in water and fibre, meaning they can help you stay hydrated and feeling fuller for longer. Pair sliced apple or vegetable crudités with unsweetened nut butter and hummus respectively and you have the perfect healthy go-to snack.

“Kankles” are never a good look.

Sitting for prolonged periods of time, such as at your desk at work, can lead to poor circulation and subsequently promote water retention in the feet and ankles. Be sure to take frequent breaks to go walk around. Better yet, take a stroll outside during lunch time so you can soak up some mood-boosting Vitamin D, work on a light sun-kissed glow and brainstorm your outfit for the evening.

*Just some woman to woman advice- take full advantage of “casual Fridays” and use it as an opportunity to wear flats or pumps to work. This way you spare your feet for the killer heels you plan on wearing tonight.

Speaking of lunch…

Keep it light and simple. Choose a lean protein option such as grilled chicken or lean beef and pair it with a couscous and roast vegetable salad, or bundle it up in a lettuce or small whole wheat salad wrap.

Hellooo Happy Hour!

But first, don’t forget to eat dinner. Like, actual dinner. We’ve all made the mistake of going out drinking on an empty stomach. And it never ends well. Without a decent meal in your stomach, any alcohol consumed quickly diffuses into your blood stream and it’s always a slippery (often blurry) slope down from there. Try to consume a protein and healthy fat-based meal before drinking. This will help reduce muscle protein breakdown and, due to the delay in gastric emptying, both these nutrients can naturally control the rate at which your body absorbs alcohol. A great option is salmon, or any oily fish of choice, paired with a small serving of green vegetables and brown rice or quinoa.

*Health hack- Squeeze over some fresh lemon or lime to add a citrusy zing to your meal as well as help alkalise the body. For additional liver support, a milk thistle supplement can also be used which has been shown to help ameliorate the acute negative effects of alcohol ingestion.

Shaken, not stirred.

Simply put, alcohol is viewed as a toxin by your body. As alcohol is consumed, the metabolism of protein, carbs and most importantly, fat are all put on hold, and the focus of the body is turned to metabolizing and getting rid of the newly introduced alcohol as quickly and efficiently as possible. In short what this means is that while drinking, your body’s ability to burn fat is hindered and fat storing capability is increased. This a double-whammy for the bikini body department. Sugary alcoholic drinks and fizzy mixers can exponentially increase the calorie damage of any drink choice. Instead, for a more figure-friendly option, go for wine (sparkling or dry white being the lowest in calories) or choose drinks neat, over ice or use sparkling water or sugar free drinks as mixers.

Pick your poison, carefully.

Whiskey, cognac and tequila are known to contain higher amounts of congeners. Congeners are naturally occurring toxic products found in alcohol and have been shown to result in more intense and frequent hangovers than clearer spirits such as vodka, gin or white rum.

I’ll have one extra-large pizza with a side of regret, please.

We all know that stop off at the nearest fast-food restaurant on the way back home from a night out all too well. And it’s this often >1000 calorie meal that is the main culprit for the scale going up. If you need to pick up something on the way home, make it something high in protein and try go for the “realest” food option on the menu. Better yet, make sure you have healthy and delicious leftovers ready and waiting to be heated up in the microwave for when you get home. My go-to? A steamy bowl of lean beef or chicken meatballs in a tomato and garlic sauce.

One last night cap?

You’re exhausted and are about to fall face first into bed. Hopefully you’ve been alternating between alcohol and water throughout the night, but if you forgot to properly hydrate, have some coconut water (or any available electrolyte supplement) before bed, ideally with a pinch of salt. The potassium and sodium will you’re your body rehydrate and is a great tasting way to prevent a hellish hangover in the morning.

So… brunch?

Sleep deprivation will only make you feel worse the next day, so don’t feel bad about getting in some extra recovery Z’s. Make sure your first meal of your day pack’s a protein punch (eggs are always a winner) to kick start your metabolism again. Pair your breakfast with a fresh green juice (no not a Bloody Mary) to flood your body with some much needed nutrients and water and get you psychologically feeling good again. If you’re up for it, get your body going too with some yoga, walk or a light run outside.

Round two anyone?

www.wellbecompany.com

March 15, 2019 Gemma Oberholzer Eat Well Comments Off