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Discover the Surprising Power of a Simple Walk

by Freda Coetzee

Discover the Surprising Power of a Simple Walk

A Simple and Effective Way to Lose Weight In the pursuit of weight loss, we are drawn to intense workouts, restrictive diets, and complex fitness programmes. However, amidst the noise of these approaches, one simple and accessible activity often gets overlooked: walking. While it may seem too basic to be effective, walking has emerged as a powerful tool for shedding those extra kilos and improving overall health. Let’s look at walking as a weight loss strategy and explore how you can use its benefits to achieve your fitness goals. Why Walking Works Walking is a low-impact aerobic exercise that engages multiple muscle groups and elevates the heart rate without putting undue stress on the joints. Unlike high-intensity workouts, which can be daunting for beginners or those with physical limitations, walking is suitable for almost everyone, regardless of age or fitness level. It’s Free – No need to join an expensive gym. It’s Sociable – Walking with a friend – even while brisk walking a conversation is possible. It’s Scenic – The view in a charming neighbourhood can be delightful. It’s Fun – Walking in the veld or along the sea, viewing the clouds of a sunrise or sunset can be a wonderful nourishment to our inner person. Shaking off kilos in this way can actually be fun! Here’s how walking contributes to weight loss: Stress Reduction: Walking outdoors, especially in natural settings, has been linked to reduced stress levels and improved mood. Lower stress levels can help prevent emotional eating and promote adherence to healthy lifestyle habits. Calorie Burn: Walking burns calories, helping create a calorie deficit necessary for weight loss. Brisk walking can burn 100 to 300 calories per half-hour. Fat Oxidation: Regular walking can help reduce body fat percentage, especially belly fat. Metabolic Boost: Brisk walking can increase metabolism, especially if combined with resistance like hand weights or uphill walking. Appetite Regulation: Walking helps regulate appetite hormones, aiding better control of food cravings. Tips for Effective Weight Loss Walking Set Realistic Goals: Start with 15 minutes of brisk walking five days a week and build up gradually. Focus on your posture: Keep your head up, core tight, shoulders back, and arms swinging naturally. Increase Intensity: Add intervals, walk uphill, use Nordic walking sticks, or carry light hand weights. Track your Progress: Use a walking app like Map-my-walk to log distance, time, and pace. Stay Consistent: Make walking a routine, just like a scheduled appointment. Pair with Healthy Eating: Combine walking with a diet of whole foods like vegetables, fruits, lean meats, and whole grains. Stay Hydrated: Drink water before, during, and after your walk. Beware of Sugary Drinks: The calories burned walking can be easily negated by one sugary drink. In a nutshell In a world with complex fitness fads and extreme dieting trends, walking stands out as a refreshingly simple yet potent strategy for weight loss. Whether you’re a fitness enthusiast or a beginner taking the first steps on your wellness journey, walking offers a sustainable path to improved health and vitality. By lacing up your shoes and hitting the pavement, you can embark on a transformative journey toward a healthier, happier you. So, why wait? Take the first step today!

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Can my Diet Trigger Depression?

by Freda Coetzee

Can my Diet Trigger Depression?

The phrase “you are what you eat” underscores the profound impact of diet on overall well-being, including mental health. Research suggests that consuming nutrient-rich foods can positively influence mood and alleviate symptoms of depression, while diets high in processed foods and sugars may increase the risk of developing or worsening depressive symptoms. Thus, making careful dietary choices can play a crucial role in promoting mental health and reducing the prevalence of depression. What is Depression? Many people will feel negative emotions in response to difficult life events. But is this depression? A person with depression experiences persistent feelings of sadness, hopelessness, and loss of interest or pleasure in activities once enjoyed; and for no apparent reason. Their symptoms last for a prolonged period, two weeks or more. Depression may also originate from severe emotional hurt, fear and resentment, or anxiety. Additionally, symptoms such as changes in appetite or sleep patterns, low energy, difficulty concentrating, and thoughts of self-harm or suicide may be present. Types of Depression The American Psychiatric Association’s Diagnostic Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) classifies five depressive disorders. Clinical depression (major depressive disorder): A diagnosis of major depressive disorder means you’ve felt sad, low, or worthless most days for at least two weeks while also having other symptoms such as sleep problems, loss of interest in activities, change in appetite or self-destructive thoughts. This is the most severe form of depression. Persistent depressive disorder (PDD): This disorder is mild or moderate depression that can last for years. Disruptive mood dysregulation disorder (DMDD): Causes chronic, intense irritability and frequent anger outbursts, mainly in children. Premenstrual syndrome (PMS): Hormones cause mood instabilities, such as extreme irritability, anxiety or depression. These symptoms improve within a few days after a period starts. Depressive disorder due to another medical condition: Many medical conditions can create changes in your body that cause depression. Examples include hypothyroidism, heart disease, Parkinson’s disease and cancer. As can be seen from these different types of depression, they have different roots, and therefore have different treatments. For example, depression caused by a poor diet could be fixed through a proper diet. Please see your doctor should you suspect you have a depressive disorder. Using Food as a Pacifier Sometimes, when people are depressed, they use food to pacify their emotions. They over-eat to help them cope or to compensate for their constant negative emotions. One of the biggest symptoms of depressive overeating is compulsively eating more than you need to, while never quite feeling satisfied. This is especially true if you’re eating for emotional relief, as opposed to eating because you’re hungry. Unfortunately, most of the food people turn to for comfort has the opposite effect. Eating the wrong food when you’re depressed can actually make you feel even worse. Certain Food Can Increase the Feelings of Depression A study done through Harvard School of Public Health in October 2023 shows that eating high amounts of ultra-processed foods — particularly those containing trans-fatty acids, sugars and artificial sweeteners — may increase the risk of developing depression. Certain foods can indeed trigger depression, especially if a person already has some toxic thoughts. Food that is a possible trigger to depression: Eating high levels of saturated fat, like fatty meat and dairy High levels of trans-fatty acids – found in processed foods like cookies and spreads High levels of sugar Alcohol Smoking cigarettes – as cigarettes hinder the absorption of essential fatty acids Natural Anti-Depressants Studies show that certain dietary supplements, including omega-3s, vitamin D, Rhodiola (herb), B12, and saffron, may help reduce depressive symptoms in some people. Serotonin is an essential neurotransmitter that balances mood and daily functioning. Most antidepressants work to boost serotonin levels in the brain. Several fruits and vegetables contain tryptophan, which is a building block to creating mood-boosting serotonin. So, if we consume produce rich in tryptophan, our bodies can make more serotonin. Tryptophan-rich fruits include pineapples, bananas, kiwi fruit, plums, and tomatoes. Other Foods That Naturally Boost Serotonin Salmon – also a source of omega-3 fatty acids, which are essential to brain cells Poultry – includes chicken, turkey, and goose Eggs – some preparation methods are healthier than others Spinach and kale Seeds Milk Soy products Nuts – especially walnuts Natural Ways to Beat Depression Take a strong grip on your thought-life. Do not allow thoughts of self-condemnation, bitterness, self-pity or fear to rule your mind Reduce stress by planning activities to avoid bottleneck situations Plan regular exercise sessions each week Get educated concerning healthy nutrition It is of utmost importance to increase your intake of omega-3 fatty acids. Professor Basant K Puri has done extensive research on the prevention and treatment of depression by using EPA (Eicosapentaenoic acid) in combination with Evening Primrose oil, folic acid, vitamin B12, zinc and selenium. EPA is naturally found in oily fish, cod liver oil, eggs, and a small quantity in chicken. “Man will not live from bread alone” This is a quotation from the Bible. Taking in (eating) the Word of God brings true life. We find practical advice in handling our thought-life in the Bible: “Fix your thoughts on what is true, right, pure and lovely... and the peace of God will flood your minds.” Isaiah says: God will keep him in perfect peace, whose mind is stayed on Him. Takeaway Eating the right food helps to lessen the symptoms of depression and can even prevent it Using unhealthy food as a pacifier will in the long run cause more problems and more depression Stress and toxic thoughts must be managed Exercise regularly — a healthy body contains a healthy soul

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7 Easy Ways to Slim Down Your Waistline

by Freda Coetzee

7 Easy Ways to Slim Down Your Waistline

When your waistline increases, it’s not just hard to zip up your jeans, but extra belly fat can also carry serious health complications. Belly fat is not just a layer of padding beneath the skin (subcutaneous fat), it also consists of a large amount of visceral fat, which is situated deep in the abdomen, folding around your organs. Having too much visceral fat can increase your chances of heart disease, type 2 diabetes, and high blood pressure. Read on to learn more about losing belly fat. Ways to trim belly fat You can tone your belly by doing targeted abdominal exercises but if you want to target visceral fat, you’ll have to look at ways to lower your total body fat. Here is what you can do: Create an eating plan, don’t just diet It is best to focus on creating a healthy eating plan rather than following another fad diet. A healthy eating plan would include lots of low-carb foods. You’d want to replace foods that are high in sugar and carbs with those that are high in fibre or protein. This includes making the switch from eating things like bread, soda and bagels to having vegetables, beans, and lean meats. Read food labels When comparing brands, it is important to take the nutritional information into account. Watch out for the following on labels: “Low-fat” or “fat-free”. Some yogurts, for instance, claim to be low in fat; however, they may be higher in carbohydrates and added sugars than other brands. When some manufacturers reduce the amount of fat, they will make up for it by increasing the amount of sugar. Pay attention to the amount of carbs and sugar in low-fat and fat-free products. “Trans fat”. Hydrogen is pumped into unsaturated fats to create trans fats which are commonly used in margarines and spreads, as well as in some packaged foods. These trans fats have been linked to serious health issues including inflammation, heart disease, insulin resistance, and abdominal fat gain, based on evidence gathered from both observational and animal studies. Limit the intake of foods with trans fat. “No added sugars”. Some foods can still be a significant source of carbohydrates, even without added sugar. Some desserts, like cakes and pies, might not have any added sugar but can cause weight gain because of the amount of carbs in these products. Just because no sugars are added to a food does not mean you won’t pick up weight by eating it. Move your body Incorporating aerobic exercise (cardio) into your routine is an excellent way to boost your health and burn calories. Some examples of aerobic exercise include: Running Swimming Cycling Jumping rope Rowing Step aerobics Dancing HIIT (High-Intensity Interval Training) Kickboxing The amount of exercise required for attaining your weight loss goals vary from person to person; for most people, it means doing thirty minutes to an hour of moderate to high-intensity exercise nearly every day. Build muscle By incorporating some strength training in addition to aerobic exercise, you can build lean muscle mass, which can increase your energy expenditure both when you work out and when you are at rest. You don’t need serious equipment to build some muscle, you can do push-ups, pull-ups, squats, and lunges, for example. Don’t pay much attention to the scale It is more important to pay attention to how your clothes fit rather than what the scale reads. As you increase your muscle mass and shed fat, the number on your scale might not fluctuate much but your jeans will definitely fit differently. This is the better judge of your progress. Log your calorie intake Using a food diary or an app to track calories can help monitor intake and has been linked to successful weight loss. In addition, food tracking tools can enhance your understanding of your protein, carb and fibre intake. Some tools also allow you to log your exercise and physical activity. Take probiotics Although more research is required, evidence suggests that probiotics, which are bacteria found in some foods and supplements, may have beneficial effects on health, such as promoting gut health and aiding immune function. Some bacteria have even been linked to weight regulation, and having the right balance of probiotics may help with weight loss, including reducing belly fat. Foods with probiotics include: Yogurt Kefir Kombucha Alternatively, you can also take a probiotic supplement like Manna’s Gut Support. This supplement helps to reinstate digestive bacteria (good flora) & essential digestive enzymes which help to improve gut health and strengthen the immune system. Takeaway Having too much visceral fat can impact your health negatively. Luckily there are many things you can do to reduce belly fat. For the best results, you can combine these seven tips.

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How to Lose Weight when Feeling Overwhelmed

by Freda Coetzee

How to Lose Weight when Feeling Overwhelmed

Here are 5 simple short-term goals to get you started You know you want to lose weight but the goal of losing lots of kilograms feels daunting. Shanking off extra weight might even be more discouraging if you are living with chronic pain, struggling with exhaustion or just have a busy work schedule. When you feel overwhelmed it is best to focus on your short-term goals. When creating a short-term goal, make sure it is something positive you can do to help promote a healthy lifestyle. This will assist in achieving long-term weight loss goals. An effective short-term goal should not involve an immediate outcome, such as a weight loss number, but instead should be an accomplishment you can do on a daily basis to replace an unhelpful habit. A short-term goal is not: I want to lose 10 kilograms. A good example of a short-term goal: I will eat a low-carb dinner every evening. Ensure that the goal is achievable and that it is realistic and attainable. 5 super simple short-term goals Here are five easy short-term goals you can implement. You don’t have to try every single one; rather, choose the goals that are right for you, starting with just two or three and building your way up as you start to master the old goals. Eat a protein-packed breakfast If you want to stay full for longer, eating protein-packed foods is the way to go. An easy way to do this is to include eggs as part of your breakfast; however, as eggs can become mundane, make sure you explore other foods high in protein that could serve as a substitute. Add variety to your breakfast with these proteins: Greek yogurt Peanut butter and other nut butters. Beans Milk Cottage cheese Wherever you go – take your water bottle too If you want to actively increase your water intake, try making it a goal to carry a water bottle with you throughout the day. This will act as a physical reminder to take sips from it throughout the day. Once that’s become a habit, set your next goal to be refilling the bottle twice a day. This will ensure that you’re drinking enough water each day. Eat a carb, protein, vegetable and/or fruit at each meal Make your nutrition goals more specific to ensure you’re getting a balanced meal each time you eat. Aim to have a carb, a protein, a vegetable, and/or some fruit on your plate at every meal. Not only will this help you feel full and satisfied after the meal, but it will also decrease the chances of you looking for unhealthy snacks later. Eat healthy fats Incorporating healthy fats into your meals can assist with satiety. Since healthier fat takes longer to digest, it can keep you satisfied for a longer period. Some good sources of healthy fats are avocado, olive oil, olives, nuts, seeds, and nut butters. For example, you can slice some avocado to eat with your eggs, dress your salad in an olive oil-based vinaigrette, or sprinkle slivered almonds over a vegetable side dish. Eat at scheduled times Creating a consistent eating plan consisting of meals and snacks can assist you to maintain a balanced diet. Generally, it is recommended to eat three meals with one or two nutritious snacks between them. Skipping meals can often lead to binge eating, so it is important to not let too much time pass without eating – no longer than five hours (excluding when you are sleeping). Plan out your snacks and meals ahead of time. Takeaway Starting a weight loss journey can feel overwhelming. Beat the overwhelm by implementing some simple short-term goals.

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How to Lose Weight Fast

by Freda Coetzee

How to Lose Weight Fast

Slim down and keep those kilograms off. Cutting almost all carbs from your meals or trying a trendy diet that promises success within a week will not yield lasting results. Our bodies cannot deal with such drastic changes. Such diets can make you feel horrible. You’ll likely regain all the weight you’ve suffered to lose and even put on some extra kilograms too. All your effort wasted! Don’t feel disheartened. Perhaps now is the time to try a different approach. What should you do if you want to lose weight and keep it off? The tried and tested way is to stick to enjoyable, manageable habits over time. Be kind to your body; start by implementing simple habits that is not too hard to keep to. You don’t have to build a healthy, weight-loss lifestyle without help. Manna can help! Read more about easy weight-loss habits you can start implementing and how Manna’s products can boost your efforts. Five easy weight-loss habits Eat a balanced breakfast Most cereals are packed with sugar. You don’t want to start the day by filling your stomach with empty carbs that’ll make their way to your hips. Start your day with a decent breakfast. Incorporate lean protein, healthy fats (e.g. eggs, unsweetened Greek yogurt, nuts, or nut butters), and fibre (e.g. vegetables, fruit, or 100% whole grains) into your meal. Eating a balanced breakfast will help you achieve successful weight loss. Here are some examples: Overnight Oats with Chia Seeds and Almond Butter Egg and Avocado Toast Greek Yogurt with mixed berries, nuts and seeds High-protein smoothie with spinach, Manna Low-GI Shake, and nut butter. The Manna Low GI Shake is the healthiest shake on the South African market and has helped tremendous amounts of people lose weight. This shake helps curb cravings, suppresses appetite, and controls blood sugar levels. A glass of Manna Low-GI Shake mixed with water contains only 99 calories making it the perfect shake for weight loss. Bust bloating Extra puffiness around your tummy can be uncomfortable. Eating more potassium, magnesium, and calcium can help counter bloating caused by sodium. Leafy greens, “orange” fruits and vegetables (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous vegetables like cauliflower are foods that are high in potassium. Low-fat dairy, nuts, and seeds can also help reduce bloating. Manage your blood sugar levels There is a direct link between high blood sugar levels and weight gain. Lots of food in our Western diet can cause high blood sugar levels. If your blood sugar levels are constantly high, you might struggle to control your cravings. Intense cravings make it almost impossible to resist temptations like chocolate, doughnuts, fatty fast food, and other carb-rich foods. To keep your blood sugar levels stable, you’d want to avoid eating highly processed foods and rather opt for foods rich in fibre. If you struggle with cravings, try Manna Blood Sugar Support. This unique product has helped thousands of people stabilise their blood sugar levels and curb cravings. With Manna’s help, you can make healthier food choices and lose weight! Keep track of what you eat Studies have shown that keeping tabs on what you eat is a powerful tool for managing weight. If you want to lose weight, keep track of what you eat and drink on a daily basis. Writing down these items in a journal or by using an online food tracker aid in weight loss success. Some examples of food trackers you can download: MyFitnessPal Lose It! FatSecret Enjoy your exercise time Burning calories is crucial for weight loss; you burn calories by moving your body. But don’t suffer through an exercise routine that you abhor. Rather choose fun activities. Try dance lessons or play tennis with friends. Go on regular hikes or join a trampoline fitness class. Be creative! Make your workouts enjoyable. Also, try to make your workout sessions convenient. If you don’t have time, try short online workouts. Many quick cardio workouts on YouTube take less than 10 minutes to complete. You can also squeeze some exercise in between work. If you have five minutes to spare, try to do some push-ups or sit-ups. The amount of exercise you need to lose weight depends on the intensity and duration. Generally speaking, most health experts recommend that adults perform some form of moderate-intensity aerobic exercise for at least 150 minutes (2.5 hours) per week. You can start with a few minutes a day and add more time to your workouts as your fitness increases. Your daily checklist You can now confidently start your weight loss journey. To kick off, implement these easy habits and stick to them. Try to answer “yes” to these questions every day: Did I eat a balanced breakfast? Did I eat foods with potassium, magnesium, and calcium? Are my blood sugar levels stable? Did I keep track of what I ate today? Did I exercise? Did I enjoy it? If this list intimidates you, you can always start by implementing one or two habits at a time. And if you fail to execute your daily habit? Just start afresh the next day! Don’t be hard on yourself. Try not to skip two days in a row and keep going! Takeaway Implementing and keeping to these easy habits is a great starting point to kick off your weight loss journey. Rather than trying fad diets, stick to manageable healthy habits. To make losing weight easier, try Manna Low-GI Shake and Manna Blood Sugar Support. These products can give your weight loss efforts the boost you need.

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Maintain your weight this festive season

by Freda Coetzee

Maintain Your Weight this Festive Season

Your guide to weight maintenance on celebratory days We eat when we celebrate but gobbling your way through heaps of baked potatoes, sweet potato with marshmallows, malva pudding and milk tart can expand your waistline and leave you rounder – you might start the new year a few kilograms heavier. What should you do to avoid holiday weight gain? Dieting is hard and even more so during festivities when tables groan under the weight of fattening food. Now is not the best time to kick off a weight loss journey, rather focus on maintaining your weight during the festive season. The best strategy: shift into maintenance mode and kick off your weight loss journey in the new year! How to control your weight whilst celebrating Here’s what you can do before your holiday gathering and before, during and after your big celebratory meals. 1. Before the holiday gathering Before you head out for a celebration, implement the following. Start weight maintenance today When it comes to fattening food – put your foot down, or rather keep your mouth closed – starting today! It is perfectly fine to say no to foods and behaviours that hinder your weight control goals. Decide before the holiday gathering how much you will eat and what kind of foods you want to avoid. Understand that occasional slip-ups can occur, but it is crucial not to let these derail your progress. Instead, acknowledge these setbacks and focus on making healthier choices moving forward. Find a buddy Finding a weight loss friend can greatly help you maintain your weight. Look for someone who shares similar weight goals, as they can offer support and help keep you on track during the holiday season. Consider reaching out to friends, family, or colleagues to find a weight-maintenance buddy. If your friend is not celebrating with you on the day, you can text or phone them occasionally to check in. Example text to a friend: Hi friend! How is your celebratory day going? I am enjoying some healthy snacks today but the cupcakes on the snack table are so alluring. Have you enjoyed some healthy foods today? In the new year, you can meet up with your friend and celebrate how well you were able to control your weight during the holiday season. Before the big meal There are usually loads of snacks at festive events. If you can control your snacking habits, you will control your weight much better. Here’s what you can do: Snack from a plate Try not to nibble on snacks without using a plate. Without a plate, it becomes challenging to keep track of how much you’re eating, leading to mindless munching. By serving your snacks on a plate, you can prevent this mindless hand-to-mouth behaviour and avoid excessive eating. Don’t make a meal out of snacks Rather than focusing on short-term gratification by indulging in calorie-dense, sugary snacks, it’s essential to prioritize healthier options that will make you feel satisfied in the long run. That’s why it’s best not to fill your tummy with high-fat snacks before the main meal. 2. During the meal You can heartily enjoy your main meal and still maintain your weight. Here’s what to do: Look at all the food before you dish When it comes to holiday meals, it’s easy to get carried away and overindulge. A smarter approach is to take a step back and assess all the available food options before dishing up. By doing so, you can prioritize filling your plate with healthier choices like proteins and vegetables. Skip that second helping When attending holiday gatherings, it’s common to face heaps of tempting food choices. To prevent overindulging, don’t dish seconds. By consciously limiting yourself to just one plate, you can avoid the excessive calorie intake that often leads to weight gain. You can also keep track of portion sizes when you dish. One effective strategy is to use smaller plates, as this can trick your brain into thinking you’ve eaten more food than you actually have. 3. After the meal Move around You’ve got the whole day to lounge around after your meal – it’s holiday after all. If you want to maintain your weight, opt for some physical activity with your loved ones. You can swim, go for a walk or play with the kids or pets in the garden. Takeaway May you have the best festive season! Enjoy the time with your loved ones and enjoy the food. You can delight in your meals and snacks while also maintaining your weight so that you don’t have to start the new year a few kilograms heavier. 

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How to Build Healthy Weight-loss Habits in 2024

by Freda Coetzee

How to Build Healthy Weight-loss Habits in 2024

Make 2024 your weight loss year Ah, the festive season—a time filled with joy, laughter, and, let’s face it, heaps of delicious food! Ever noticed how those extra helpings of peppermint crisp tart and endless holiday treats seem to magically add a few kilos to the scale? It’s like a holiday gift we didn’t ask for! But truth be told, gaining weight after the festive season is a pretty common tale for many of us. Suddenly, those snug-fit, favourite jeans become a bit too snug. A NEW YEAR – A NEW ME Do resolutions work? As the calendar flips to 2024, we partake in a tradition brimming with hope and possibilities – crafting New Year’s resolutions! With determination, we picture a new me with positive changes, personal growth, a healthy body, and a slim waistline. Therefore, we make drastic resolutions – which should act as glowing beacons. We face our giant and plan giant steps to overcome it. But too soon we find, we lack the persistent enthusiasm of our aspirations: to pursue our goals like shaking off the extra weight. Maybe the hassle is in the size of our steps.  Here’s how to build good habits: Step 1: Take Small Steps In his book Atomic Habits, James Clear presents a workable system that will bring you to your goals. He says: Focus on making small improvements each day – over time, those small improvements will equate to massive change. Goals are good for setting a direction, but systems are best for making progress. Tiny persistent steps over time will breed powerful results. Stand amazed at high-level changes by making a 1 percent change each day. Pay attention to small action steps, make small changes, and achieve more. Set yourself a challenge to get 1% better each day for the next 30 days. For example, if you want to lose those extra kilos, start eating one fruit a day, if you were not a fruit eater. Then eat a fruit instead of a chocolate. Instead of focusing on losing 10 kg, concentrate on exercising for 30 minutes three times a week. Over time you will begin to see changes in your body. Dr Barbara O’Neil states that 15 minutes of intentional exercise a day, is enough to build a healthy body. Step 2: Commit to a Goal All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Stephen Covey said: “I am not the product of my circumstances, I am, a product of my decisions.” Is there a new lifestyle change you would like to make? Commit to a goal for 21 days (less than a month – before your next paycheck) and it will become a habit. The 21/90 rule states that it takes 21 days to form a habit and 90 days to make it a permanent lifestyle change. Don’t choose something too difficult.It cannot be something that you are likely to give up on in a few days.Don’t try to immediately practice for 3 hours, before you even have your breakfast, you will fail miserably and feeling like a failure will create a negative mindset about yourself. Commit to an attainable goal for 21 days and it will become a habit. Commit to your goal for 90 days ( less than a season ) and it will become a part of your lifestyle. Bad habits also compound over time, if you delay working on something every day, the bad habit of procrastinating will multiply and seep into other areas of your life. Step 3: Make it Easy According to James Clear, behaviour change comprises four components. Four components we can use to build better habits. They are: make it obvious, make it attractive, make it easy, and make it satisfying.” Make it OBVIOUS: Don’t hide your running shoes or the fruit you want to eat, display them to remind yourself about the new you.Make it ATTRACTIVE: Buy healthy snacks or gym wear, and it’ll encourage you to use them.Make it EASY: If you want to eat more fruit, eat the fruits that are easy to eat.Make it SATISFYING: If you are satisfied, you will want more. Apply this to all good habits and do the opposite to bad habits: Make them invisible, unattractive, difficult to do, and unsatisfying. Ask yourself: How can I make it obvious? Establish a running habit by placing your running shoes at the foot of your bed. How can I make it attractive? Buy nice running shoes or new gym clothing. How can I make it easy? By starting small—I can run or walk for fifteen minutes a day. How can I make it satisfying? By preparing a delicious, healthy meal when I’ve finished my run. Step 4: Reward Yourself After Some examples: A relaxing bath, reading a favourite book, watching a movie, or tea with a friend after reaching the 21-day goal. Takeaway On entering the new year or seeing the scale, many of us decide on some drastic actions to lose weight but lack the self-discipline to follow through. Visualize the New You. Start with tiny improvements although they may appear small. make it obvious,make it attractive,make it easy, andmake it satisfying, Minute changes are transformational if you stick with it. The New You is an attainable possibility!

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Does Eating Before Bedtime Cause Weight Gain?

by Freda Coetzee

Does Eating Before Bedtime Cause Weight Gain?

Learn more about when and what to eat for optimal weight loss. Should I stop eating solids five hours before going to bed, as some advisors recommend? Traditional wisdom suggests avoiding heavy meals close to bedtime to prevent digestive discomfort, weight gain, and potential disruptions in sleep. However, recent research indicates that the relationship between meal timing and sleep quality is more complex. Snacks at Nighttime can be Healthy. Contrary to popular belief, certain foods consumed before bedtime may actually promote better sleep. Quality sleep is crucial for weight loss. Should you be sleep-deprived, your body will crave sleep during the daytime, and unknowingly you will try to replace the loss of rest and energy with food. Foods rich in tryptophan, enhance the production of serotonin and melatonin, which are neurotransmitters but are also involved in regulating sleep. Some common sources of tryptophan are oats, bananas, dried prunes, milk, tuna fish, cheese, bread, chicken, turkey, peanuts, eggs, pumpkin and sesame seeds, and chocolate. The assumption that Eating Late at Night equals Weight Gain is a Myth Calories consumed at bedtime won’t change your metabolism or count more, than calories consumed during the day. All undigested calories will eventually be stored as fat. Weight gain is determined by the total number of calories consumed during the day versus the calories burned throughout the day, regardless of the time of day you are eating them. Focus on overall calorie intake and portion control rather than restricting eating times. Your total calorie intake should balance your daily activities. Do not go to bed while hungry. Sleeping on an empty stomach could lead to a big food binge in the morning, peaking your blood sugar to unhealthy levels and throwing your metabolism for a loop for the rest of the next day. Rather take a healthy snack before bedtime. A small, balanced snack before bedtime may prevent hunger-induced awakenings during the night. So, prevent going to bed feeling hungry. Metabolic Impact Concerns about eating before bedtime often revolve around its potential impact on metabolism and weight gain. While it’s true that consuming excess calories late at night can contribute to weight gain, the overall caloric intake throughout the day matters more than the timing of specific meals. Moreover, some studies suggest that eating a protein-rich snack before bedtime can actually boost metabolism and promote muscle repair during sleep. Which bedtime snacks are best for weight control? Try one of the following healthful snacks before bed to help manage blood sugar levels and satisfy nighttime hunger: A handful of nuts. A hard-boiled egg. Low-fat cheese and whole-wheat crackers. Peanut butter. Vegetables and hummus. Baby carrots, cherry tomatoes, or cucumber slices. Celery sticks with hummus. Air-popped popcorn. Roasted chickpeas. Glass of warm milk with honey Avocado with whole wheat toast. Greek yogurt with berries. A protein-rich shake. Challenges associated with Eating a Big Meal before bedtime. Eating a big meal before bed can have symptoms like: Heartburn Even if you don’t normally deal with indigestion problems during the day, if you eat a lot (especially spicy foods) and immediately get in bed, laying down could cause acid reflux. The gastric acid secretion can cause oesophageal irritation. Insomnia Eating a heavy meal, like a piece of steak, just before bedtime, will keep your digestive system busy for a while. Sensitive sleepers could be kept awake until their food is digested. For instance, biltong will need a longer digestion time. Elevated Blood sugar levels Should you have diabetes; a big meal just before sleeping can cause blood sugar levels to spike during the night. A protein-rich snack -as mentioned above- will be a better choice. By adopting mindful eating practices and paying attention to your individual needs, you can strike a balance that promotes both nutritional well-being and restful sleep. Take away Eating healthy snacks before bedtime can help you control your blood sugar, sleep better, and ultimately facilitate weight management.

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Can Collagen Help With Weight Loss?

by Freda Coetzee

Can Collagen Help With Weight Loss?

Collagen has many health and beauty benefits and might help you lose weight too What is collagen? Collagen is the most abundant protein in your body and is responsible for the structural integrity of your body. It creates structure within your bones, cartilage, tendons, connective tissue, muscles, and skin. Without collagen, you’ll just be a bunch of cells connected by a few neurons. Like all proteins, collagen is made up of amino acids. Collagen tends to be high in glycine, proline and hydroxyproline. Amino acids are shaped like chains and the amino acids in collagen are tightly woven together – like a twisted rope. This strong and stable protein is known as the anti-aging superstar since it improves skin elasticity, reduces the appearance of wrinkles, and increases skin hydration. Collagen can also help: Reduce bone loss Improve brittle nails Boost hair health Support heart health Collagen supplements Your body naturally produces collagen, but the making of collagen drastically decreases as you age. To boost the amount of collagen in your body, you can eat bone broth, chicken, or egg whites. Alternatively, you can take a collagen supplement. Collagen supplements help your body produce more of the protein. These supplements are made from the bones and tissues of animals, like cows, horses, pigs, or fish and they are available in many forms like pills, gummies, powders, liquid or in some foods and drinks. In order for your body to absorb collagen properly, and produce ample amounts of the protein, you need to take vitamin C. Can collagen enhance weight loss? There is no solid research that proves collagen to be good for weight loss. More research is needed to get some conclusive results. Collagen will not magically help you burn fat, but it might help build muscle, reduce fat accumulation, and help you feel full after meals. Other than that, collagen might help you recover faster after exercise. Collagen might help: Build muscleEating lots of protein will help you build muscle. Muscle burns lots of calories, even when you are resting.One 2015 study noted that participants who took collagen peptides built more muscle and lost more fat than participants who took a placebo.It is important to note that collagen does not have all the amino acids your body needs – you cannot simply swap out other forms of protein for collagen. Reduce fat accumulationSome evidence suggests that collagen can hinder the development and accumulation of fat cells.Collagen from skate, a kind of fish, has been used in a 2018 animal study and a 2019 study on humans. Both mice and humans seemed to have lost some fat but the results, especially in humans, were minimal. SatietyBecause collagen is a protein, it can suppress your appetite and help you feel full for longer. According to a 2020 study, high-protein diets increase satiety hormones and suppress ghrelin, a hunger hormone.Again, it is important to note that collagen does not have all the essential amino acids your body needs, and you can’t simply replace other sources of protein with collagen. Relieve joint painCollagen has been used to treat joint and connective tissue injuries in the past. If your joints are healthy, it can make it easier to do physical activities. If you are able to do more exercise and other physical activities, you can lose more weight.Some studies have proven that collagen can help with joint pain. A 2017 study found that athletes who took collagen peptides, had less pain in their knee joints. Takeaway More evidence is needed to link collagen to weight loss. Collagen might influence your weight since it can help you to eat less as you feel full sooner. It might also reduce fat accumulation and help build muscle. Lastly, collagen can relieve joint pain making exercise more comfortable.

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Diabetes & Unexplained Weight Loss

by Freda Coetzee

Diabetes & Unexplained Weight Loss

Unexplained weight loss is the term used to describe a decrease in body weight that occurs unintentionally and can be a warning sign of diabetes. The amount you weigh is determined by a number of factors including age, your calorie intake and overall health.Once you reach middle adulthood, your weight should remain relatively stable from year to year.Losing or gaining a few kilograms here and there is normal, but unexplained weight loss that is significant (4.5kg or more or over 5% of your body weight) or persistent may signal an underlying medical condition. What are the possible causes of unexplained weight loss? Unintentional or unexplained weight loss can be caused by a number of things, including depression, certain medication and diabetes. Diabetes and sudden weight loss In people with diabetes, insufficient insulin prevents the body from getting glucose from the blood into the body’s cells to use as energy.When this occurs, the body starts burning fat and muscle for energy, causing a reduction in overall body weight.Unexpected weight loss is often noticed in people prior to a diagnosis of type 1 diabetes but it may also affect people with type 2 diabetes. Treatment When you have unexplained weight loss, talk to your doctor first, so that he/she can determine whether the cause of the weight loss is diabetes or not. Recommendation If you have diabetes and want to follow the natural route in treating it, the best way will be through diet, exercise and a good supplement like the Manna Blood Sugar Support to help control blood sugar levels and to keep the body’s insulin requirements as low as possible.

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10 Wenke Om Jou Dieet ‘n “Spring Clean” te Gee

by Marthinus Opperman

10 Tips to Spring-Clean Your Diet

Spring is finally here and time to spring-clean your diet! And that means it is almost time to hit the sunny beaches and spend the holidays lounging by the pool. But that also means the days are numbered for getting that summer body in shape! As the saying goes: Rather late than never to start a diet. So here are 10 top tips to spring-clean a diet… Find the real reason you want to lose weight If the only reason you are trying to lose weight is to see a smaller number on the scale, you are setting yourself up for failure. There needs to be a deeper reason to diet. Whether it is looking good in that stylish bikini you bought on your last holiday, having more energy to play games with your kids, or simply to maximize your overall health for the long run. Find your motivation and hang on to it. Set achievable weight loss goals Setting an ambitious weight loss goal is great but sometimes it may seem so out of reach that it makes you feel even less motivated to stick to your plan. Set yourself monthly, weekly, and even daily goals for weight loss and healthier eating. Know what you can achieve in a set period of time and work towards that. Reach your short-term goals one-by-one and before you know it you will have reached your long-term goal. Spring clean your pantry While you are busy with spring cleaning the house, take it as a chance to do the same with your pantry and kitchen. Donate your high-calorie, sugar-packed foods to local feeding programs and reduce the temptations within arm’s reach. Stock your shelves with healthy options and everything you need in order to reach your weight loss goals. A big bowl of fruit on the counter Having fruit on the table or counter reminds you to eat your daily portions of fruit. It also makes it easier to reach for a healthy option when a craving hits. But make sure to keep moderation in mind. Even though the sugar in fruit is healthier than refined sugar, too much of it can also have negative effects. Get enough sleep Not getting enough quality sleep at night can cause you to gain kilograms fast. The best way to make sure you get enough sleep is to get into a routine of going to bed at the same time every night and getting up at the same time each morning. Veggies are your best friend Veggies are full of good things! Fiber, vitamins, and nutrients – eat well, eat often. Keep close by as a low-calorie snack option while on a diet. Eat fresh Farmer’s markets and slow markets are becoming increasingly popular and the fresh produce on offer is generally much healthier than what you’ll find on supermarket shelves. Take an outing to gather up fresh and organic produce that is preservative-free and tastes better than their processed equivalents. Find your closest market and support your local farmers while eating yourself healthy. Go low on your calories No matter what diet you follow, a key element will always be calories in vs calories out. If you consume fewer calories than you burn each day, you will lose weight. Make exercise fun If you don’t want to wake up at 4 o’clock in the morning to hit the gym, then don’t. There are so many ways to get exercise without it even feeling like exercise. You can go for a walk along the beach, take a hike, go swimming or take the family out for a fun bike ride in the park. It is always better when you exercise with friends or family, as you can keep each other motivated, hold each other accountable and keep each other company. Manna Blood Sugar Support By taking the Manna Blood Sugar Support supplement with each meal, it can help to control blood sugar levels, curb cravings, and suppress appetite without any side effects. What is Manna Blood Sugar Support? The Manna Blood Sugar Support is an all-natural health supplement made from the pods of the Prosopis (Mesquite) tree, and it does not have any negative side effects like many chemical alternatives have.   How does Manna Blood Sugar Support work? The Manna Blood Sugar Support supplement is the organic and natural way to help balance blood sugar levels. It does this by slow-releasing the sugar from the food we eat into our bloodstream. This means that it helps prevent the blood sugar levels from soaring through the roof after you have eaten something, and then also obviously helps avoid the subsequent sugar crash. This helps your body to avoid the need for the pick-me-up from a sugary snack that we know as a craving. If you can stabilize your blood sugar levels and avoid cravings, it makes losing weight a whole lot easier. When taken with food, Manna Blood Sugar Support gels with the food in the stomach to reduce the glycemic index of the food and drink you consume by up to 43%. It, therefore, helps to prevent blood sugar levels from rising too high. Manna Blood Sugar Support is uniquely formulated natural and organic supplement which helps Maintain balanced blood sugar levels, keeping you more satisfied after a meal, which means that the same meal can take you much further and help you to eat less, which can help with natural weight loss.Control cravings, helping you stay away from sweets and unhealthy food and lose weight easily. Get Manna Blood Sugar Support NOW from any of these outlets:

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12 Slaggate Van Gewigsverlies

by Freda Coetzee

The True Cause Of Weight Gain and What To Do About It

The cause of weight gain can be a tricky thing, but weight loss can be just as tricky Many times it is due to staring at ways to treat the symptoms instead of tackling the root cause of the problem. But before we can start taking on the root of the problem, we first need to know what is the cause of weight gain. What really causes weight gain? Forget about unhealthy eating or not exercising. These are simply physical triggers. But why do these triggers cause us to put on weight? It can all be traced back down to a hormonal level. The culprit here is a hormone called insulin. What is insulin? Insulin is the hormone that controls how your cells absorb nutrients from the blood. One of the main nutrients, in this case, is sugar. Insulin is responsible for making sure that sugar is used as energy, or stored as fat for later usage. How does insulin cause weight gain? After the pancreas has produced enough energy to be used and stored, the cells in your body stop responding to insulin. However, if your blood sugar level is still high, the pancreas keeps producing insulin. Eventually, the body tells your pancreas to stop producing insulin, or the insulin becomes ineffective. This can then lead to issues like weight gain and type-2 diabetes. Here are 5 steps to help manage insulin levels and keep the weight off… Step 1: Learn the Glycemic Index (GI) and Glycemic Load (GL) of the food. The Glycemic Index is how fast your blood sugar rises after eating a specific food. The glycemic load is a measure of the total amount of carbs your body absorbs from a food, regardless of timing. But just knowing the GI and GL of food will not help if these foods are not avoided… Step 2: Avoid high GI and GL food. Stay away from food with high GI and GI figures as these cause big fluctuations in your blood sugar and insulin levels. These are usually foods that are high in refined carbohydrates such as white bread, cake, cookies, processed foods, and sugary soft drink. Most fruits, vegetables, whole grains, nuts and seeds have a low Glycemic Index. Consult a Glycemic Index chart if you are unsure about a particular food. However, if you DO eat something on the high end of the GI scale, make sure to take one or two Manna Blood Sugar Support tablets with it so that your blood sugar doesn’t go through such a big spike. But it is not just about WHAT we eat, but also HOW we eat… Step 3: Eat regular meals and snacks. It is important to have some sort of eating schedule so that you can plan what to eat in advance and not get caught off guard and give in to a sugar-filled snack or meal. The best way to get from one meal to the next is to eat a healthy, balanced snack between meals. Make sure to consider your meals and snacks when calculating your daily calorie intake. However, a good diet is nothing without a good exercise routine… Step 4: Exercise regularly. Getting enough physical exercise is critical no matter who you are, but it is even more relevant if you are trying to lose weight. Exercise can help your cells become more responsive to insulin, and then help you manage your weight. But let’s be honest: who doesn’t need a bit of a boost when trying to lose weight… Step 5: Manna Blood Sugar Support The way Manna Blood Sugar Support helps to tackle the root cause of sugar cravings is by stabilizing your blood sugar levels. The Manna Blood Sugar Support slow-releases the sugar from the food you eat into your bloodstream. This means that all the sugar is not dumped into your system at once, but gradually released so that you have constant boosted energy levels over a longer period of time. The Manna Blood Sugar Support helps lower the GI of any food you eat along with it by as much as 43%.

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Manna F.a.t “Way to Go” 3 Month

Manna F.a.t "Way to Go" 3 Month Special

Manna F.a.t "Way to Go" 3 Month Special Manna F.a.t "Way to Go" 3 Month Fat Burner Special contains: 3 x Manna F.a.t "Way to Go" 90 capsules Burn fat in a natural and safe way Our fat burner was designed to assist the body convert excess fat into energy. How safe is it? Natural and Organic. Manufactured in NSF CGMP Facility. 100% free of additives. Potential allergens - Wheat and dairy-free. Vegetarian. Diabetic Friendly. Are Fat Burners worth my time and money? Absolutely! Only be sure to select your fat loss supplements carefully and follow a healthy program of diet and exercise to go with your fat burners. Download the FREE Manna Diet eBook from the website for effective, healthy weight loss, because it is not just about fat burning, but to manage and controlling your blood sugar levels and insulin levels successfully. What is the most effective natural fat burner? There are a number of very promising new discoveries in the world of natural fat burners, including Guarana. Many people will try to convince you to use prescription drugs for fat loss, but you really will be much healthier, and often have better long-term results, by staying with the natural formulas. Are fat burning and fat loss different? This is a really good question! Encouraging rapid fat loss is the most important element of weight loss, which is normally mostly water weight and muscle loss. The function of fat burners is to help with actually converting stored fat to energy, which is also why it is very important to exercise and burn thus converted energy. Disclaimer Manna Fat Burner is a nutritional supplement and not a medicine

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Fat Burner
Manna Shake & Fat Burner Combo

Manna F.A.T. Way to Go 90's

Burn fat in a natural and safe way Our Manna fat burner was designed to assist the body convert excess fat into energy. The different ingredients in the Manna F.A.T. way to go works in a synergistic manner to help with anti-oxidation, assist in blood sugar control, control cravings, boost metabolism and increase fat burning activity. Are Fat Burners worth my time and money? Absolutely! Only be sure to select your fat loss supplements carefully and follow a healthy program of diet and exercise to go with your fat burners. Download the FREE Manna Diet eBook from the website for effective, healthy weight loss, because it is not just about fat burning, but to manage and controlling your blood sugar levels and insulin levels successfully. What is the most effective natural fat burner? There are a number of very promising new discoveries in the world of natural fat burners, including Guarana. Many people will try to convince you to use prescription drugs for fat loss, but you really will be much healthier, and often have better long-term results, by staying with the natural formulas. Are fat burning and fat loss different? This is a really good question! Encouraging rapid fat loss is the most important element of weight loss, which is normally mostly water weight and muscle loss. The function of fat burners is to help with actually converting stored fat to energy, which is also why it is very important to exercise and burn thus converted energy. Disclaimer Manna Fat Burner is a nutritional supplement and not a medicine

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Manna Low GI Shake 600g
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Two containers of Manna health products, one labeled as 'Manna Low GI Shake' with an image of strawberries and the other as 'Manna Bovine Collagen Peptide' with a white background.

Manna Shake + Collagen

Add collagen to your Manna Shake, to create the perfect high-protein, low-GI meal that supports overall health and wellness. Manna Low GI Shake contains a balanced blend of high-quality proteins, fiber, and essential nutrients that help keep you fuller for longer and control cravings. By adding Manna Bovine Collagen Peptides to your shake, you increase the protein content, making it the ultimate high-protein meal or snack. Collagen is also the most abundant protein in the body and plays a vital role in the health of the skin, hair, nails, joints, and muscles. Pack Size: 1 x Manna Low GI Shake 600g (Any Flavour) and 1 x Manna Collagen Powder 400g Manna Low GI Strawberry Shake The Manna Low GI Shake is the healthiest shake on the South African market. A perfect meal in a glass, which can help you to curb food and sugar cravings, suppress appetite, and control blood sugar levels. Also, one shake with water contains only 99 calories and a shake with full cream milk contains only 250 calories, helping to lower your daily calorie intake for effective and healthy weight loss, without going hungry. Manna Bovine Collagen Peptide The Manna Collagen Peptide is the perfect protein add-on to any diet. It helps to give your body the protein boost it needs, in a completely natural way. Since ancient times, collagen has been known to benefit human health. For centuries, people have been consuming collagen in the form of bone broth to support their joint and bone health and in more recent times, to promote skin beauty. What is Collagen? Collagen is a protein that acts as a building block for various structures in the body. It makes up about 30% of the total protein in the body, and it is responsible for the cohesion, elasticity, and regeneration of all our connective tissues – including skin, tendons, ligaments, cartilage, and bones. Manna Collagen is what is known as “Type 1 Collagen Peptides”. This means they are extremely similar to the type of collagen found in the skin and bones of the human body. It contains 18 amino acids. These are the building blocks of proteins. Glycine, proline, and hydroxyproline make up around 50% of Manna Collagen’s total amino acid content. The glycine and proline in Manna Collagen are 10 to 20 times higher than in other proteins. Health Benefits of Manna Collagen Peptide: Healthy Aging – Staying healthy and mobile. Joint and Bone Health – Optimum joint and bone health. Skin Beauty – Fighting against visible signs of ageing. Sports Nutrition – Moving freely and efficiently.

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