The Healthy, Fit You

19/06/2025

All things Herbal Teas!

Herbal teas are a great way to boost your health and vitality. Ranging from our African Green, Purple, and Black teas, to globally known varieties like Sweet Chamomile, Hibiscus, Earl Grey, and Mint, the options are numerous for each unique palate!

Try some green tea with mint in the morning to jump start your mind for the day, soothing Earl Grey for your afternoons, and calming chamomile as you wind down for bed at night, with just hot water and a little honey, if need be. They all add trace minerals and needed vitamins in addition to helping you feel better. Enjoy them over a conversation, a book reading break, or just a relaxing moment. Experiment with varieties to know your favorites!

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23/01/2025

Cardio Vs Strength Training

It's the beginning of the year and one of the things you want to see is a leaner, stronger, firmer body. You wonder what it will take to get there, how long until you see some visible results, and what changes you need to make to support this goal?
Your key question is, "An hour on the treadmill + aerobics" OR "Try some weight training + calisthenics?". You might reach out to a fitness trainer at the gym, but I'll jump right in and offer you some insights, so you can make an informed decision - keeping in mind that to achieve any goal - Consistency - is the secret ingredient! Stick to what you decide even when you don't feel like it, trust me, if you make the move, the feelings will follow.

Alright, here it is:
1. If your goal is to radically shed some weight, start your workouts with some stretches/warm-ups, - do some 15-20-minute cardio, - and then do some 20-30-minute strength training session focusing on targeted muscles, - before you finish off with some stretches.
Integrating both cardio and strength training in the same session will accelerate fat loss by building muscle (through strength training) that will keep the fat loss going post-workout. This will only take you 35-40 minutes - try 3 times a week for a start.

2. If you're looking to tone and firm those flabby parts of the body (usually thighs, arms, and muffin tops), then strength training is your accomplice! Think squats with weights, deadlifts, planks, bicycle crunches, reverse curls, and mountain climbers, among others.
Working with your body weight - and including some weights to push harder - is the best form of sustained fitness, hands down.

Of course, speak to your trainer if need be - or reach out to us for a personalized sustainable approach! We are excited to partner with you on your wellness and fitness journey.

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02/09/2024

-Don't Compromise On Your Shut-Eye-*

An average human spends 26 years of their life asleep, showing what an integral part of our lives sleep is!! And why is that, you ask?

Well, alot happens to our bodies when we retire to bed every night:

1. Memories form via the brain rewiring itself by forming new neurons and getting rid of old ones. This means when we don't sleep enough, our brains are unable to form new memories! - think early onset Alzheimer's/dementia !!

2. Our bodies get rid of dead cells and renews by creating new ones. This includes skin cells, internal organs, and brain cells...get good sleep to stay youthful!

3. We rest physically, and thus renew our energy and strength to go through the next day. This goes without saying.

4. Deep sleep, REM state, enhances our mental acuity-creativity and imagination-and ensures we are adequately revamped emotionally. This is why good sleep improves our mood!!

For better quality sleep,
1. Sleep and wake up at the same time every day, preferably sleep by 10 p.m.
2. Avoid blue-light from phones, laptops and TV atleast 1hr before sleep.
3. Get adequate sunlight on your skin early morning and/or at sunset.
4. Get atleast 8 hours of sleep.
5. Let your bedroom be cool, dark and quiet, to fall asleep faster and stay asleep.

Humans need rest, we cannot function well without it!! It's just how we're created!
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29/08/2024

Let's Talk Dental Health

A critical and often neglected aspect of our general health and well-being, dental hygiene plays a pivotal role in our mental, physical, and social health. The awareness of these, and active initiative to care for our teeth/mouth improves our general well-being and puts others at ease around us. We all know how off-putting it is to be next to someone with repelling breath, and even get uncomfortable in those moments when we neglect our own.
Aside from utter neglect due to lack of care or concern, there are a few other reasons and action steps we can take to tend to our dental wellness:

a. Have a good dentist/orthodontist examine your teeth and the health of your mouth to determine a good remedy for any problems - e.g. get braces for crooked misaligned teeth and jaws, fillings and crowns, etc.

b. Get in the habit of minimizing or avoiding sugars and carbs especially after 5 p.m. Carbs break down to simple sugars that feed the bad bacteria in our mouths, causing bad breath and cavities.

c. Get a good soft toothbrush, and change it every 3 months - brush your teeth at least every morning and night before bed. Use a good anti-bacterial mouthwash to kill stubborn bacteria and enhance good breath.

d. Eat healthy foods that will strengthen your teeth - carrots, omega 3 fish oil, coconut oil, green leafy vegetables, nuts and seeds, yoghurt, and fresh fruits (apples, berries, pineapples, oranges).

e. Opt for Xylitol as opposed to regular chewing gum, Xylitol though it costs a bit more, builds a healthy protective layer over your teeth and kills bad bacteria.

A healthy clean mouth enhances your gut health and consequently your brain health, and boosts your confidence and social interactions.

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20/02/2022

The War on Wheat

Most of the delicacies that we enjoy today contain some form of wheat- from pizza and breads, to pasta, mandazis, chapatis, etc.
Some Nutrition researchers argue that wheat isn't good for you and especially the white type. It's been said to cause chronic illnesses, skin problems, gut problems and in some cases even mental illness, but the evidence isn't strong enough. Some nutritionists argue that it's safe as long as it's done in moderation.

Which side of this war do you stand?
Let us know in the comments.

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19/02/2022

The Case for Sugar
How often do you consume sugar? How many teaspoons of sugar do you add to your tea or coffee daily?
Undeniable research and evidence in modern society have proven on the extremely detrimental effects of processed sugar to your body, from the increased cases of Diabetes and Obesity, to Cancer and Alzheimer's disease, processed sugar has no health benefits to your body.
If you could totally let it go from your diet, you will see significant difference to your weight and energy levels, at the very least.
Sugar hides in all sorts of products, syrups, processed breakfast cereals, bread, processed juices, sodas and so many more.
As a consumer, be aware of what is contained in your food as you purchase it .

Take control of your health, always!

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11/11/2021

Right Nutrition is supplying the body with the right Nutrients in the right Quantity and at the right Time.

Don't forget to get in touch with us for personalized advice.

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11/11/2021

AVOCADO-THE WEIGHT WATCHERS FRUIT🥑

Weight loss/management need not be a tall order for you. The most important element in this(weight loss&management) is knowing and managing your blood sugar- especially to get that flat tummy area.

Not only is this awesome fruit my favourite, but I strongly believe it should be yours too!! Here's why:

1. It fills you and prevents overeating. Actually, when eaten in the morning, it helps stabilize blood sugar(vital in weight mgt).
2. Has High amounts of fibre and mono-unsaturated fats( MUFs)-good for those with Diabetes and heart disease.
3. Has 3 times more Potassium than Bananas
4. Has iron and copper for blood formation.
5. The sodium in avocados and its low sugar content levels and absence of starch makes it an ideal fruit for diabetics and hypoglycemics

So include this fruit in your daily/regular fruit salad and enjoy its benefits!!!

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29/10/2021

Natural Fat Burners!

1. Apples, Oranges and Berries( blue berries, strawberries, acai berries). Include them in your daily fruit intake
2. Green Leafy vegetables- broccoli, Kale, Spinach, traditional vegies
3. Garlic- wonder worker!! It reduces fat deposits and is a great antioxidant
4. Eggs- stick to a max of 4 .
5. Low fat Yoghurt
6. Fish- Salmon, tuna, sardines, fillet etc. Rich source of omega 3&6, necessary for maintaining a healthy body weight.

Remember weight loss is 80% diet!💚💚

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21/10/2021

The Role of Your Mindset in Achieving Peak Health🍓

Did you know that your mind plays the biggest role in achieving a healthy and fit body?

A stress free mind and a positive perspective are key to getting any great thing in life and overcoming challenges, as it determines the results you attract and realise.

So whether that for you comes by a few minutes of reflection to appreciate life and what you have, or taking a brisk walk, listening to good music or a good conversation with a loved one, go for it!
Life happens very fast and it's a gift to be alive today. Consciously cultivate a grateful and an optimistic mindset daily.

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12/10/2021

BREAKFAST

Did you know breakfast is the most important meal of the day? It should also be the heaviest! It's name is derived from the idea of "breaking the fast", I.e after a whole night of being asleep. Plan this meal to include a protein, wholemeal carbohydrate and some fruit/fruit juice. Also it's important to have it within 30 minutes of waking up.

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06/10/2021

Do you believe in diets? Which one(s) have you tried before and what's your take on the efficiency?

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