Category Archives: Health

Sleeping On Demand: Are You Getting Enough Sleep?

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The other day I was telling a good friend of mine that I can “Sleep On Demand”. Meaning that when I tell myself I am going to sleep, I do it. I don’t suffer the insomnia everyone talks about. My friends even say that I am narcoleptic! I guess I am just lucky that way because for some people getting enough sleep is really a problem.

This Is Why Sleep Is Vital

 

Count Those Sheep

  1. A great sleeping environment: Make your bedroom a good place to sleep. It should be nice and quiet and try to get the right temperature.
  2. Try and relax: Take hot bath or shower, or read a good book
  3. Get your breathing right: Breathing correctly and learning some good breathing techniques will help bring down the levels of cortisol in your body. Cortisol is a stress hormone that keeps you awake.
  4. Build a night time routine: Get into a night time ritual that you can follow before bedtime each night.

The Grinch That Stole Sleep images

  1. Nicotine: This is a stimulant. Don’t smoke if you can’t fall asleep.
  2. Caffeine: Another stimulant that should not be taken 4-6 hours before sleep time.
  3. Heavy Meals: If you get hungry before bedtime, eat a light healthy snack
  4. Exercise: Try not to exercise too close to your bedtime.

So, don’t think you are the party pooper for leaving the party early. Sleeping is important to your health and well being.

Happy Sleeping!

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Face First Friday’s – The Self Face Steam Treatment

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I have always wanted to get into a skin care regime but “never find the time” (which is just such a lame excuse). So, I have decided that Friday is Face Day!

I have always been one prone to acne breakouts and with an oily skin to boot it has really resulted in me having pores which seem really large. However, your age and genetics may also play a part in the appearance of your pores. And something MUST be done to make it look better.

Someone told me about a facial steam and it being good for the skin and then I thought about going to have a professional facial steam but realised they were quite pricey! Then I had the light bulb moment and thought “I could do it myself”

This is something that both males and females can do! GUYS – because being healthy doesn’t exclude healthy skin! I have a hunch that the ladies like a guy that has great glowing skin.

steam-faceLike Earth, Wind and Fire Says: “The Reasons”

  • You will widen the clogged pores and allow it to be cleansed and clear the pores of toxins (PLEASE NOTE: this is not a deep cleanse)
  • It will assist you in removing blackheads, whiteheads and pimples

The Benefits

The high temperature of the steam will allow the pores to open and give the products you use the chance to really penetrate and reach deeper into your skin cells – which in turn gives it a real chance to do the work you want it to do. CREATE BETTER, CLEANER AND CLEARER SKIN!

Directions:

LADIES: Make sure you have removed all your make up!

1: Start by boiling a pot of water or simply use the kettle. Once the water has boiled, take it off the oven and just pour the water into a large bowl. You can add some fresh herbs to create a fresh scent, for example:

Oily skin – If you are prone to oily skin, try adding thyme, peppermint, or lemon.

Sensitive skin – If you are prone to sensitive skin, try adding chamomile or lime.

Normal skin – Those with normal skin can try adding Rose, rosemary or lavender.

2: Place your head directly over the bowl so that your face is above the rising steam. You will need to have a nice clean towel at hand so that you can cover your head and stop the steam from making its escape!

3: You can stay in this position for about 10-15 minutes! Once done and all the steam is gone, rinse your face with lukewarm water.

 4: Once this is done, you can use a good toner on your skin. Or simply go right into doing a face mask. The best time to apply your face mask is after steaming your face, because the pores are open and the mask will be able to penetrate deeply into the skin.

 5: If you wish, you can tone again.

 6: Apply your moisturiser or night cream

 7: Have some tea and relax your body and face

Steaming your face twice a week and it will not harm or disturb your skin. If you are feeling any burning or discomfort please get assistance and stop what you are doing IMMEDIATELY!

Some Awesome Freakin’ Frittatas

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774350_527720527258226_2137223482_oHey guys,

I haven’t blogged in a while – not good of me! But to get back into the swing of things I have got another cool recipe for you all!

FRITTATAS!!!!!

This is a recipe in which you can make use of all your left over vegetables and turn it into a quick breakfast or lunch snack!

Ingredients (12 frittatas):

–          10 eggs

–          1 bell pepper, cut in to little pieces

–          60 g spring onions

–          60 ml low fat milk or cream (optional)

–          100 g leek, cut in to little pieces

–          50 g smoked Italian ham

–          100 g fennel, cut in to little pieces

–          salt, pepper

–          50 g grated low fat cheese

The Way To Do It:

–          Preheat oven to 180°C

–          Prepare your muffin tin with non-stick cooking spray, oil, or baking cups.

–          Whisk eggs, water/milk, and salt & pepper in a large bowl

–          Evenly distribute the vegetables and smoked Italian ham and grated cheese in all muffin tin cups.

–          Carefully pour the egg mixture into each cup, filling almost all the way to the top

–          Bake in the oven for 25 – 30 minutes, until the centers look set and puffy.

Most importantly – The Nutritional facts (1 frittata):

–          Energy: 98 cal

–          Protein: 10 g

–          Carbohydrates: 1 g (sugar 1 g)

–          Fat: 6 g (saturated 1.5 g)

–          Fiber: 0.5 g

Don’t forget to let me know if you enjoyed it and how yours turned out! Join us on Facebook too…and post your  healthy meals!

Something Fishy

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I have a quick recipe idea for you guys today!

This was sent to me by one of the readers and I simply had to share it! It serves 2 people and looks really delicious!

I can’t wait to try it!

Ingredients:

  • Fresh or frozen hake fillet 4 medium size pieces make sure hake is well defrosted
  • Prawns, 6 to 8 prawns de-shelled and deveined
  • 10ml olive or canola oil, sunflower oil would do
  • 1 fresh lemon or 10 ml lemon juice
  • Table spoon of finely chopped garlic, or 4 cloves garlic finely chopped
  • Black pepper and course sea salt
  • Half teaspoon of brown sugar
  • Fresh parsley
  • Half finely chopped red chilli
  • 200g string green beans or substitute with a few pieces of fresh asparagus, if you want it gourmet
  • Dried Italian herbs to your desire of taste
  • 2 table spoons of low salt soy sauce or 1 teaspoon of oyster sauce

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Cooking:

Heat up the oven grill to 200 degrees Celsius, set rack to second highest level

Season fish with black pepper and sea salt, be liberal with the black pepper but be kind to the salt, to little salt is better than too much, trust me, at the same time season the prawns lightly, you can add a pinch of paprika for colour and flavour to the prawns

Heat up 10 ml of oil in a  non stick pan, high heat, place hake pieces skin down first and sizzle skin until a golden slightly caramelized brown colour, don’t let it burn, remove from heat and change heat setting slightly lower. Each side of fish about 5 – 6 mins in the pan. Remove and place skin face up on an oven tray, rest fish while you proceed to the prawns and green beans.

In a small pot bring water to the boil and add a pinch of salt, add green beans and blanch until bright green and slightly tender, it should not be limping. Strain beans over a colander filled with ice cubes. The ice cubes stops the cooking process of the beans and maintains the cheerful bright intense green colour, and it keeps it slightly crunchy.  Set the beans aside.

In the same pan as the hake, start reheating the pan, this time not on high heat but a medium to low heat, add at least 10 ml of oil, tablespoon of garlic and chopped red chilli and sweat it. Add the prawns and briefly cook until just turned pink, add the 10 ml lemon juice, or half a squeezed lemon over the prawns and half a teaspoon of brown sugar, this helps neutralize the intense acidity of the lemon juice and the 2 tablespoons of soy sauce, at this point. Slowly simmer until sauce becomes reduced slightly, at this point add your blanched beans, and let it soak up the reduction with the prawns. At the same time pop the rested hake into the oven and grill the skin until it just starts bubbling and becomes slightly crispy.

Ready to plate your meal, beans at the bottom, grilled hake on top, and a few prawns, drizzle left over reduction, and garnish with fresh chopped parsley, and ready to eat.

You can always change the recipe to your needs and likes, you can add extra garlic or soy sauce, you can use Cajun pepper instead of black pepper, and you can even add a little water to you reduction if it’s too sticky or reduced to much, this will help thin the reduction!

There you go! Try it and let me know how it works out! Give some feedback on our Facebook page!

Raging Road Running Tunes

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Are you are doing some jogging/road running and need some inspiration? These songs will get you excited about putting on your trainers and going for that run!

This one always gets me going WITHOUT FAIL! CRAZY IN LOVE WITH RUNNING

I recently discovered this one and it really got me EXCITED to go running…the day BEFORE I actually went out running

You CAN’T NOT be inspired and excited when you hear this one! This song is ROCKY and it is for a real SURVIVOR! Makes me want to climb those stairs and do air punches for real!

This one is JUST FUN and you have to have a little bit of DISCO while running! RUN TO FUNKY TOWN!

And this one is just because, to my great dismay, I DIDN’T KNOW WHO Foster The People were! How could I not know???

What are some of your favourites? Post your video on our Facebook wall and share some inspiration!

Mini Cup Cake Recipe

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I think I have a cheat day coming up soon so I have decided to make these cup cakes! I love cakes and sweet things so getting away from them is very hard for me…or should I say STAYING AWAY from cakes are hard for me.

And if I deprive myself of these things that I LOVE I know that I am going to go insane and cheat more often than I should.

The Reward Challenge

I use this cheat day system as a reward for my HARD work for 6 straight days of being really healthy.

However, this is the key: Don’t OVER INDULGE – even on the cheat day!

Don’t eat an entire pizza or KFC or whatever you choose to have. I still have foods that I love but in moderation. And I don’t have them all on one cheat day…that way I still have some other kind of food to look forward in the next 6 days as my REWARD!

266012_523530191010593_1050736378_oThe Recipe:

This is a low calorie, high fibre coconut cupcake recipe!

Ingredients (12 mini cupcakes):

  • 100 g coconut flour (100%)
  • 1/4 teasppon baking powder
  • 7 egg whites
  • 1 egg
  • 200-250ml water, you can also use milk, almond milk, yoghurt
  • 30 g honey
  • Cinnamon

How to do it:

  • Put all the ingredients together in a bowl and mix
  • wait 10 minutes and mix it all again
  • put the mixture in a tin for cupcakes
  • put it in a pre-heated oven at 180 °C for 45 to 60minutes

Also not forgetting NUTRITIONAL FACTS (1 Cupcake):

  • Energy: 33 cal
  • Protein: 3 g
  • Carbohydrates: 2,3 g (sugar 2,3g)
  • Fat: 1,3 g (saturated 1,3 g – wich are 70% mct’s, so good triglycerides)
  • Fiber: 5 g

I hope you all try it and ENJOY them…if you have any recipes, please do share them.

Quick Tips For Living On The Go

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no-time-480There are days when I just feel like I can never get anything done and don’t have the time to prepare any meals or get my exercise in – do you get that too?

Putting Humpty Together Again

For the past few weeks I have been watching someone in my office do something I think is strange but now I am jumping on that wagon because it’s going to A) save me a hell of a lot of time and B) give me more time to sleep.

I usually prepare my breakfast for the next day, the evening before. Does this make sense? Well, I spend all this time making my favourite breakfast (omelettes). Preparing the ingredients, cutting, chopping and whisking.Denslow's_Humpty_Dumpty_pg_5

For a few weeks I have been watching this guy bring all these ingredients (good vegetables) to work and making an omelette in the microwave. I thought it was crazy but now I see that it can save me so much time and get me to bed earlier instead of slaving away in the kitchen.

Here’s how it works:

Ingredients

  • Egg whites or with yolk (which ever you prefer)
  • 1 tablespoon shredded mozzarella cheese, ham, peppers, onion
  • Then add whatever other vegetables you like – spinach, mushrooms, even asparagus.

Directions

  • Take the eggs and place it in a bowl!
  • Mix in the other ingredients.
  • Place in microwave.
  • Heat for 2-3 minutes (depending on the strength of your microwave).
  • Let cool 30 seconds – 1 minute.

So, just pack your ingredients the night before, leave it on the kitchen counter and grab them on your way to work. It takes only 2 minutes to prepare and even less to gather the ingredients!

The Office Secret

I was visiting a good friend of mine, who is a rugby player and has an awesome physique, and we were talking about doing home exercises. I am very keen on the idea and am willing to do anything to get into shape. But I mentioned to him that I don’t have any equipment. He says to me that you DON’T NEED it! Well…at least at first! Until you can get a set of dumbbells, do some resistance training which uses your own body strength!

All good and well but when do I find the time to do all this? “At the office” he says…WHAT?

Eva_herzigova_wonderbra_1994The Male WonderBra – Or at least “The Push Up”

  • Set a goal for how many push ups you would like to do in one day.
  • Divide them equally between the amounts of hours you spend at work.
  • Find a place in your office that is quiet and where you can do your push ups.
  • Do the allotted amount every hour.

I was stunned at the simplicity and the practicability of the idea! I have found my space in the office already.

Do you guys have any other tips for healthy living on the go?

Do You Have A Friend With Benefits?

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friends-with-benefits-movie-poster-02I just realised that I don’t have a “friends with benefits” relationship in my life! Lots of people that I know have these types of situations and it got me thinking that I surely must be missing out on something right?

Someone with a GREAT body, full of ENERGY and who can GIVE it to every single time you NEED it!

If you were thinking Justin Timberlake and Mila Kunis – you are dead WRONG!

The Benefactor

I realised that I don’t have a person or group of people who are encouraging me to be healthy and fit! And to be honest, I need that! I can motivate myself a little but I do need lots of encouragement. This leads me to the benefits part. I suddenly realised that I needed to make new acquaintances that are serious about living healthy and being fit. I did research, yes, going online does help in this endeavour! It is how I discovered one of my new friends, Revolution Nutrition FitClub, who is AWESOME!  134847_296528267119669_89033524_o

The Hot & Sweaty Benefits

I am going to join the first workout session of the year today, with my new friend right there by my side for encouragement and “the benefits”. What might these benefits be you ask?

And yes…you will be hot and sweaty too!

511BPhone A Friend

Don’t forget, you don’t have to troll the net to make new friends! Simply ask and find out from your current ones if they want to be healthy and get in shape as much as you do. It’s a simple question which requires a simple answer. If the reply is too complicated, DON’T pursue it!

I was fortunate enough to have a friend who is totally willing to join me on the quest for good health and a better physique! Said friend will join me with my new friend tonight…

Make sure that you are getting the right BENEFITS from your FRIENDS! And in turn you will benefit them too.

2013: What to do?

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It’s always so cliché to talk about the New Year but what else is there to talk about? A great many things I suppose, however, this topic is probably the most pressing as we all like talking and thinking about what WE are going to do in the New Year!

How we are going to change the world, do more charity, lose weight, live healthier, be kinder, take more risks…the resolutions and “to do” lists are endless…. 2011-year-resolution-400x400

The more pressing question is: What ARE you REALLY going to do?

That eternal question

My question stands: What are you really going to do and achieve during the New Year?

And…It’s something that I think we start off seriously wanting to do but then along the way it dwindles! The desire to do those things leave us and we get caught up with so many others things because life is not predictable after all. However, it’s how we deal with those unpredictable moments that will propel us and motivate us to keep forging on and still be PASSIONATE about the things we set out to do!

So, I have decided to be more determined than ever to accomplish the goals I have set!

I have decided to write them on paper, stick it up in my room where I can see them every day. And not only have these goals but also writing down a timeline.

My Wish list:

These are the things that I would like to implement this year:

  • Being more considerate of others
  • Starting my home gym
  • Eating healthier
  • Show more interest in my family
  • Give more of myself to my friends and others
  • Love more and hate less

For now, these 6 things are things that I really need to concentrate on because right now they are important to me! As the year goes on and I have scraped these from my goals list I will add more which I wish to achieve.

Sink or Swim

New-Years-Resolutions-e1356567019488This blog has really been such a cool space for me this past month to help and motivate me. My hope is that any of you out there will be able to share your ideas and journey with me and others…

So, tell me some of your goals and how you plan to achieve them. You may have a different view on how to do things and it may be helpful to me as well as others.

This is my last post for 2012…HAVE A BLAST AND HAPPY NEW!

Festive Season and FEASTING! Or over-eating?

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Now that Christmas is over and our bellies have had time to relax and deflate…it’s time to look on to the impending future and NEW YEARS!

This entire period of festivities is a time of laughing, fun, time with family and lots of EATING!

IMG_1583DON’T PIG OUT!

Now…this time of the year doesn’t have to be the time for you to over eat or gain weight or be unhealthy! Although, I must admit I do sometimes just want to pig out BUT I have to remind myself that I have don’t have to hoover everything in sight! I can still be eat and live healthily this festive season.

Instead…have FUN with FOOD

Yes, let’s get to the GOOD stuff! There will no doubt be many parties, endless braai’s (i.e BBQ’s) and copious amounts of alcohol! Going to a BBQ doesn’t have to be stressful in terms of what you can eat! Here are some healthy and fun things to eat and put on the coals/fire:

  • Steak
  • Skinless Chicken Breast
  • Fish

My personal favourite though has to be the SKEWER! Chicken breast, vegetables (green, red, yellow peppers), red onion, mushrooms…actually WHATEVER you like! I included some dried peach just for fun! It’s really filling and just CHEWY GOODNESS!  tossed-green-salad1

Add a LOVELY green salad and you are good to go!

Vegging OUT!

Now, I realise that not everyone eats meat…so, I suggest when going to the BBQ, take along your tofu IMG_1588burgers, and remove the chicken breast from the skewer! I made one without meat as you can see in this image to the left…

Don’t be SKEERRRRDDD!

DON’T be afraid to go to a BBQ – EVER! You can have just as much fun as the others and still be healthy!

If you guys out there have any other cool healthy foods and recipes for BBQ snacks…please comment and let me know!

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