My Top Tips for Weight- Loss

Weight-loss is often right up there on the list of the average individual’s concerns, and certainly what I get asked about the most. The tricky thing with individual weight-loss is just that: we are all individuals. Reasons for weight-gain differ vastly across people, based on their habits, eating patterns, stress and activity levels, and there […]

via My 6 Top Tips for Weight-Loss — lentilsandlunges

Advertisements

Does Eating Fat Make Fat

Where are my fat lovers out there? I am sure I can find one of y’all out there to share the love for fat with me. I am not trying to be funny here, fat is such as big part of our diet (it’s one of the three main macronutrients, right beside protein and carbohydrates) […]

via Does Eating Fat Make Us Fat? —

Cystitis and your Diet

What?
Cystitis is one of the most common urinary tract infections (UTI’S) caused by bacteria that seems to affect more women than men.

Who?
Although cystitis affects both males and females-young and the old, the anatomical design of women makes them more vulnerable to infections. The shortness and width of the urethra, its proximity to the anus, and the frequent irritation of the tissues (e.g. wiping, friction from clothes) all contribute to creating an environment that promotes infection.

How?

Infection can occur in 2 ways:
Bacterial
There are many ways that bacteria enters the urethra but incorrect wiping is one of the most common methods that can introduce bad bacteria to the urethra. Once inside the urethra, a toxic form of the E.coli bacteria can stick to the wall of the bladder and stay behind when the bladder is emptied. It multiplies and cause infection.
Use of tampons can also provide breeding ground for bacteria to grow.
Non-bacterial
Caused by bruising or irritation from sexual contact, chemical irritants (bubble baths, pool chlorine, soaps).
Diet plays a role because some foods can irritate the bladder and urethra. Trigger foods include spicy food, highly acidic foods, some grains and nuts ,processed foods,alcohol and strong coffee.
Cystitis is also common in pregnant women due to hormonal changes and incomplete voiding because of the pressure on the bladder.
Menopausal women experience cystitis due to hormonal changes and the thinning of vaginal walls which encourage growth of bacteria.

Symptoms

May include:
Lower abdominal pain
Painful urination
A need to urinate immediately
Frequent urination but passing small amount of urine
Need to urinate at night
Fever
Strong smelling urine
Cloudy urine
Presence of blood in the urine

Does diet have an effect?
A  study at Washington University of Medicine showed that a person’s diet and acidity of urine may affect susceptibility to UTIs. This study identified an immune protein which helps the body fight infection by depriving bacteria of iron. They also found plant compounds called aromatics, which they suspect work as iron binders that rob the bacteria of the iron so it does not thrive.
These compounds are not made by the body but they come from food which makes consuming a healthy diet an important factor in preventing and treating cystitis.
If you are susceptible to cystitis, making dietary changes is your first line of defence to boost and support your body:
Balance your pH
Acidic foods and drinks such as alcohol, meat, spicy foods and sugary foods can trigger cystitis. An alkaline diet rich is vegetables helps to balance your system. Drink plain water instead of fruit juices and sugary drinks.
Load up on the good bacteria
Beneficial bacteria is found in fermented foods and live natural yogurt. This is especially important if you had to take a course of antibiotics for the infection.
Cut out sugar
What more needs to be said about sugar? Sugar feeds the bacteria and weakens your immunity.
This includes refined carbohydrates and any added sugar from processed foods
Cranberry juice
Countless studies on the effectiveness of cranberry juice for treating cystitis agree that unpasteurised, unsweetened and natural cranberry juice has compounds that prevent E.coli to stick to the mucus lining of the bladder wall.

Water

You want to drink lots of water to help flush out the the toxins.
In the article “What is Cystitis and can a change in diet help?” Dr Marilyn Glenville lists supplements that can help treat and prevent cystitis. She recommends supplementing with Vitamin C, Beta Carotene, Zinc, Bromelain and a good probiotic. She also recommends drinking barley water which provides anti- inflammatory properties giving relief.

If infection persists,you may need to practice an elimination diet to remove and reintroduce certain food you suspect trigger your symptoms.While you may take all precautions to ensure a healthy urinary tract ,it may be necessary to contact your healthcare provider to ensure that infection does not affect your kidneys.

Do you have other remedies that you use to treat cystitis? I would love to hear about them.

*All information appearing on In Body In Mind with Lindi is for educational purposes only and should not be used to substitute professional medical advice,diagnosis or treatment.

Image: http://www.freepik.com

 

 

 

11 Meat-Free Meals That Still Pack Plenty Of Protein — What’s Good by V

The buzz around plant-based eating is growing faster than the weeds in our backyards this summer—but you’re not alone if you’re not quite sure what it all means. Allow me to clarify: Plant-based eating doesn’t mean placing your 16-ounce veal chop on a bed of greens, nor does it mean that you have to become…

via 11 Meat-Free Meals That Still Pack Plenty Of Protein — What’s Good by V

Health Tests Every Woman Should Take

If you are like me,you avoid doctors as much as you can.It’s nothing personal but that prodding and poking just drives me up the wall. It is this unfortunate yet intense dislike of medical exams that got me to Stage 2 B cancer with lymph nodes involvement and the need to go through intensive treatment.Had I done (and followed through) my exams, I was told,it would have been easy to remove the offending lump and carry on with my life.Lesson learnt.

Now I put on my big girl panties,grin and bear what ever prodding and poking is necessary to ensure I never have to go through that road again.

Health tests are necessary to check and detect abnormalities before they become serious illnesses.And to be honest,most of them are painless,just inconvenient. So pick a day buckle up and just get them done.

Read this article which provides a comprehensive list of health screenings every woman needs.I love how it simplifies the tests and also giving a visual element of what you are screening for.Visit the list once or twice a year and tick them off for ease of mind in knowing that you are in charge of your health.

It is also important to remember that your health needs change through out the different stages of your life therefore you need to adjust accordingly.

Which tests have you done lately?

Important:This article is for educational purposes.It is your responsibility to do your own research and consult with your doctor or health professional before taking any tests and vaccines.

Are You Eating Too Few Carbs? — What’s Good by V

Carbs sometimes—ok, almost always—get a bad rap. With more and more people trying low- and no-carb diets (hello, keto), it’s no wonder dieters get a little mixed up about this mighty macro. But here’s the thing: Carbs aren’t the enemy! In fact, eliminating them altogether could yield some seriously negative effects on your health. “Our…

via Are You Eating Too Few Carbs? — What’s Good by V

Secrets to Glowing Winter Skin

When I did my blog planning two months ago and scheduled this week’s blog, I wrote “Winter Skin Care” because I wanted to share tips of how we can protect our skin during the cold and dry season. But then the strangest and beautiful thing happened.

On Saturday evening I went to the shop to get the latest fix of my favourite magazine, The South African Journal of Natural Medicine. I was actually late buying it (I should subscribe, but I just can’t seem to make up my mind whether to go digital or stay with print), so I just picked up a copy without scanning the contents and paid.

Imagine my surprise the following day when I sat down to read it ,only to discover that one of the main features of this month’s issue is “A-Z of winter Skin Care”. I got pretty excited to see that I am aligned with the current trends in natural health care and that I am sharing relevant information with you.

When I compared the draft I had already started to the full magazine article, I decided it’s best to share generously from the magazine. The article is written by Dr Leila Sadien who practices integrative medicine and integrative aesthetics and is one of South Africa’s top authorities on natural health and beauty.

Here are some of her recommendations to keep skin healthy during winter:

Antioxidants

Taking antioxidants topically and orally helps to protect the body from harmful free radicals which can cause cancer and inflammation and also protects us from the effects of  poor diets and lifestyle choices. Consuming and supplementing with Vitamins A, C and E is recommended to nourish the skin.

Vitamin D

We spend a lot of time indoors during winter. This deprives us of exposure to sunlight which means that less Vitamin D is manufactured by the body. Vitamin D deficiency can result in skin problems such as acne, rosacea and may accelerate aging and cause delayed healing and repair.

Humidifier

I had my first encounter with humidifiers when I moved to dry Johannesburg, they saved me. Humidifiers moisten dry air and help the skin say moisturised during the brutal and dry winter season. I bought one with a diffuser and used essential oils to infuse different scents depending on the mood I wanted to create. The humidity keeps the skin supple and glowing throughout winter. WINNING!

Lips

The skin on our lips is quite thin and has no oil glands to provide protection. It is therefore important to keep them well moisturised with a good lip balm and drinking lots of water.

Night time Routine

It’s easy to skip bedtime skin care in winter but don’t. Your skin need extra moisture as it regenerates throughout the night after being exposed to wind and drying hot air-conditioning at the office. I use a rich oil blend in winter which I make with a base of Argan oil.

Get more from her on this months issue of the magazine.

http://www.naturalmedicine.co.za/

In addition to the above, skin is a reflection of what is going on inside of you. When everything is in order, your skin glows, it does not matter how old you are. However, if you are not consuming nutrient dense food, or your body is not digesting and using those nutrients efficiently, it will show on the condition of your skin. Remember in this blog article Detoxification Simplified I explained that skin carries the toxic load when other organs are burdened so your skin reflects the internal state of your health.

Here is my top 3  internal weaponry for glowing winter skin:

  1. Good Fats

As if we need another reason to eat more avocados, comes a story of an 81 year old model who attributes her good skin to eating avocados and flax seed every day.

Good fats mainly come from monounsaturated (olive oil, avocados ,nuts, sunflower)and polyunsaturated fats (salmon, mackerel, flaxseed, sardines)  help the skin maintain its moisture balance and vitality. They provide omega3 and omega 6, essential fatty acids required to build healthy cell membranes.

They also provide a protective layer to the skin, helping it to stay hydrated plump.

  1. Silica

Good dietary sources of silica include whole grains and seeds like oats, flax and rice. The herb horsetail is rich in silica and can be purchased in capsule form. You can also consume bone broth for the benefit of your skin. Well-made bone broth is rich in gelatine, which benefits the skin.

Silica is a mineral that helps your body produce and more strengthen collagen and all the layers of the skin and connective tissue. You definitely want this weapon.

  1. Water

Drinking water can be challenging in winter but if you skimp on it, it will show on your skin. Water keeps your skin hydrated from the inside and helps plump up collagen and improve the look of your skin. Water also helps to remove removes toxins from so your skin does not become burdened.

If cold water is challenge, drink herbal tea made with lavender and other skin supporting herbs like horsetail, oat straw and nettles.

Furthermore, make time to exfoliate regularly to remove dull old skin. Did you know that skin regenerates every month?  Removing dead skin gives way to new skin giving you a glowing canvas to lather with a rich moisturising cream throughout winter.

Adding these tips to your skin care will ensure that come summer time,you will have healthy,glowing skin to bare.That is the point.

Do you have other tips and tricks up your sleeve for winter-proofing your skin? I’d love to hear them. Drop a comment and share.

 

 

 

 

 

 

8 Ways to Eat Well at Work

If you are trying to live a healthy lifestyle, the office can be a mine field of temptations that can derail the best health plan.What,with catered boardroom meetings,constant deadlines and after work ‘network’ sessions,the office can be you health’s worst enemy.

Alarming statistics show that the health status of workers has been rapidly deteriorating in the last few years due to the rise of chronic lifestyle diseases. Chronic lifestyle diseases, also known as Non Communicable Diseases (NCDs), are described as ‘a group of diseases that share similar risk factors as a result of exposure, over many decades, to unhealthy diets, smoking, lack of exercise and possibly stress.” These lifestyle behaviours result in risk factors of obesity, high blood pressure, tobacco addiction, high blood cholesterol and diabetes. These in turn lead to a range of diseases that can cause to strokes, heart attacks, tobacco and nutrition induced cancers.

Obesity has been identified as a major contributor to the South African health crisis and mounting health care costs. More attention needs to be given to eating healthy food and staying active, especially around busy work schedules.

The main NCDs in South Africa include diabetes, cancer, chronic respiratory diseases, mental disorders and cardiovascular diseases.

Nobody wants to be a statistic. Instead of following the crowds,why not be leader in making your workplace healthy?

Here are some 8 tips that will help you overcome workplace temptations:

1.Cook extra food at home so you can pack a lunch to work.

Of course this will be easy if you are already cooking healthy meals for supper.When you are unprepared,it will seem like your whole office is plotting against you. Between on and off site meetings,Jane’s birthday and Sipho’s promotion,even the most disciplined clean eater may fall into temptation. But if you have your own stash,it’s easy to say no.

2. Re-purpose your meals.

Eating left overs can be boring.In fact it is an absolute no-no for some people but I love left overs-especially stews-the following morning. They make life easy.

Did you have roast chicken for supper? Pack a chicken salad for lunch or a add some peppers and pineapple and make a wrap.

3.Upgrade you snack stash.

Replace your unhealthy snacks with nutrition dense options like nuts,trail mix, fruits,vegetable chips and brown rice cakes.

4. Load up on water.

Drinking water should be the easiest thing to do yet most people battle with it.Our palettes have been trained to favour sweetened drinks which provide us with empty calories.If you want a little sweetness and flavour,  skip shop bought flavoured water and enhance the taste of plain purified water by adding fruits and herbs.

Citrus infused water

If you battle to drink water during the day, try this:

Fill up a 1.2-2 lt container with water and put it on your desk with a glass next to it.Since it’s right in front of your face,chances are no matter how busy you get, you will not forget to drink it.If you still forget,set a reminder to drink a glass every hour or you can even download to help remind you . There is no excuse

4. Avoid the vending machine.

Ever noticed how seeing a vending machine makes you want something? If idle snacking is your thing,stay away from the vending machine like it is a deadly plague. It is easy to fool yourself into thinking that a small chocolate is harmless.However a small chocolate every single day can cause serious harm.

Is it possible to ask your vending machine company to offer healthy snacks? I have seen a few around.It can be done.

5. Be selective at the canteen.

Break times are more than just for eating. They are a time to connect and socialise with colleagues, so it may be impossible to avoid canteen. So what can you do? If you are not carrying your lunch,be selective  with the food you get at the canteen. Don’t skip the vegetables and salads.

Can you request that your canteen provide healthier options?

6. Walk away from your desk.

One of the most unhealthy habits office workers have is eating at the desk while busy with other tasks. Mindless eating is one the leading contributing factors to obesity.

Ideally you should move away from your desk every 30 min for a light stretch and movement.Lunchtime is also a good time to do this. Take your eyes away from the computer and focus on your food. Stand up and walk around to get some fresh air instead of the stuffy air conditioned air circulating in your office.

7. Get some sun.

Closely related to moving during the day is actually moving out of the office building. Recent research results shows that office workers are among those at high risk on Vitamin D deficiency.I find it quite sad that most South Africans are Vitamin D deficient.How do we explain that to someone from Iceland? We get close to 300 days of sunshine yet we hardly spend it absorbing nature’s number 1 source of energy.

Use your lunch break to catch some sun-even a few minutes will be worthwhile.In the article How do I get the Vitamin D my body needs,the Vitamin D Council explains how time of day,season and colour of your skin impact on your vitamin D synthesis. Read it so you can understand how to get the maximum benefits with none of the risks.

8. Be the leader.

Why not set an example and bring healthy treats to work and share with your colleagues on special occasions? Show them that healthy eating does not mean boring.

On the next ‘bring and share'(potluck) bring something tasteful and healthy.No-not a green salad.Put some effort into it,you will be surprised how much options there are. Do you want ideas? Checkout my Pinterest Guilt Free Desserts board for healthy desserts ideas if you are leaning towards the sweet stuff.

These are just a few tips you can start using now to ensure you and your colleagues enjoy a workplace that enables and supports your healthy living efforts.After all,a healthy body houses a healthy mind and that has a direct impact to your productivity at work.