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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

HOW TO INSPIRE A CULTURE OF FITNESS IN THE WORKPLACE: 4 SIMPLE STEPS

A number of companies are starting to see the benefits of wellness in the workplace. From improving employee’s happiness which is directly linked to their levels of productivity, a healthy workplace allows for not only healthy and happy employees but a boost in sales and your company’s bottom line.

To fully understand the benefits of workplace wellness we wrote a blog on the topic which you can have a look at right here: 8 reasons why your company needs a wellness program.

Personal wellness is a top priority

As working professionals, our personal wellness is of top priority and when a company enables its employees to work in an environment that supports their personal health and wellness, it creates loyalty, decreases sick days and creates a workplace that boosts morale and decreases stress levels.

One of the first steps to improving personal wellness in the workplace is to inspire a culture of fitness. But it takes more than just some healthy snacks in the breakroom and encouraging employees to take the stairs.

More than a few simple acts of wellness

To truly make a difference in the lives of your employees and sustain these positive results, you need to create healthy habits of wellness in the workplace, it’s these habits that help develop a culture of health and fitness.

It’s important to understand that whilst a culture of fitness is important to implement and sustain, as a company, you need to look at the bigger picture of corporate wellness. Which is why it helps to get some professionals in to help. Wellness coaches offer expert advice and implement effective practises to improve the wellness culture in your office.

In any case, one of the first steps to creating a culture of wellness is to inspire a culture of fitness.

Why fitness matters

Exercise is known to make you feel good. From the runner’s ‘high’ to the great feeling you get after working out, even when you go for a brisk walk around the block, exercise does more than just improve your physical health, but it also taps into our mental wellbeing on a number of positive levels. As with healthy eating and positive thinking, exercise helps us to feel great about ourselves which has a direct impact on our work lives.

So, how great would it be if your place of work inspired this kind of healthy living? It would be amazing.

1. Get moving – step up to fitness

It’s all about the little efforts that make the big difference. Rewarding employee’s ‘stepping’ milestones is a great way to encourage movement.

For example, set daily goals of 10 000 steps a day. Those who reach this goal for 10 days in a row are celebrated and rewarded with discounted gym memberships or healthy snack baskets.

Walking meetings offer a fun alternative to the boring boardroom.

Provide safe bike parking for those who cycle to work.

Did you know that staff who spent 30 to 60 minutes working out during their lunch break reported an average performance boost of 15%? Encouraging staff to work out during lunch and better yet, providing them with the space to do so is a great way to improve productivity.

2. Bring fitness into team building

Fun soccer games, 5k fun walks/runs or even jumping on trampolines at Bounce are all fun and engaging ways to interact as a team.

3. Offer yoga and meditation classes

During lunch and after work, bring in a yoga instructor or offer a meditation class for those who want to get involved. You can also offer this before work starts in the morning to ensure employees start their day feeling relaxed and ready to take on the challenges of the day.

4. Clear communication and celebration is key

It’s all fine and well having these various fitness and health opportunities available to employees, but you need to ensure that they know about them too!

And what’s more, your staff need to know that you care about them. A fitness culture in the workplace will not happen without reinforcement.

This means you need to create a clear communication plan and timeline that lets employees know exactly what activities will be taking place and when as well as what rewards and incentives are linked to these activities.

It’s important that you reward and celebrate those who take part in fitness challenges. As mentioned earlier, some rewards include:

Discount gym memberships
Healthy snack baskets
Healthy reward vouchers for shops like Total Sports or Sportsmans Warehouse
Free yoga vouchers

The list goes on.

Open up an honest conversation around fitness in your business. Talk about topics like work and personal life balance and nutrition. Create an environment where employees are encouraged to talk openly about their health and mental wellbeing and have the right tools to improve their health.

It starts at the top

Don’t forget that effective fitness in the workplace starts with the boss. As a leader, your staff will follow you so ensure you set a good example and take part in the various fitness activities in the office.

November 8, 2019 Gemma Oberholzer Move 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