Health & Wellness by Design

Health & Wellness by Design HEALTH AND WELLNESS TIPS AND EVENTS

09/02/2025

In the month of love be sure to practice love for yourself as well.

Self-love means taking care of your own needs and not sacrificing your well-being to please others. Self-love means not settling for less than you deserve. Self-love can mean something different for each person because we all have many different ways to take care of ourselves.

Self-care is about taking the time to feel good in your skin. While these two are different, they are both necessary to a healthy, fulfilled lifestyle.

TYPES OF SELF CARE

Physical – sleep, walking, dancing
Emotional – forgiveness, kindness
Social – support systems, communication, socializing
Spiritual – sacred space, time alone, meditation

Have a super month of love!

11/12/2024

This festive season Avoid Mindless Snacking as come January then you you feel sorry because you have put on so much weight!

Eat Intuitively Instead. Rather than self-impose strict rules on what foods are off-limits, try intuitive eating. It’s not a diet so much as a way of eating that’s all about giving your body what it needs when it needs it. Intuitive eating doesn’t restrict any specific foods or have you counting calories. It’s a practice in which you listen to your body and pay attention to what you need in the moment. Is it time for a meal or a snack or maybe water as thirst can make your body believe that you are hungry but instead you are thirsty. You eat when you feel hungry, and you stop eating when you feel full, as people sometimes continue to eat long after they are full. A good habit iss to drink a glass of water before you start eating.

01/11/2024

ARE YOU ADDICTED TO SUGAR?
When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal and more stiff, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes.

From cola, chocolate and ketchup to beer, yoghurt and soup, find out where most of the added sugar in our diet lurks.
"Added sugar", such as table sugar, honey and syrups, should not make up more than 5% of the total energy we get from food and drink each day. This is around 30g a day of added sugar for anyone aged 11 and older.

But the National Diet and Nutrition Survey reveals people are having far too much, especially children aged 11 to 18 years – 14% of their daily calories are from added sugar.
"Sugar is sugar," says dietitian Catherine Collins. "Whether it's white, brown, unrefined sugar, molasses or honey, do not kid yourself: there's no such thing as a healthy sugar."
If you want to cut down on sugar, get used to reading food labels, comparing products, and choosing lower sugar or sugar-free versions.

Sugar comes in many guises on food labels, including:
• corn sugar
• dextrose
• fructose
• glucose
• high-fructose glucose syrup
• honey
• maple syrup
• agave syrup
• invert sugar
• isoglucose
• levulose
• maltose
• molasses
• sucrose

SO READ FOOD LABELS!!!

19/10/2024

A lot of people are having issues with their gut - bloating, indigestion, IBS. You need to fix your get.

The Worst Foods for Your Gut Bacteria

• Sugary foods: A diet high in sugar can stimulate the growth of certain unhealthy bacteria in the gut, which may contribute to weight gain and other chronic health disorders.
• Artificial sweeteners: Artificial sweeteners such as aspartame and saccharin reduce beneficial bacteria in the intestines, which may contribute to high blood sugar.
• Foods containing unhealthy fats: These are food that contain too many saturated fats may contribute to the growth of disease-causing bacteria pastries, doughnuts, muffins, cakes, pizza, margarine, French fries, fried chicken, etc.

The Best Foods for Your Gut Bacteria

• Whole grains: are grains that haven’t been refined. They’re high in fiber, which is digested by healthy gut bacteria and may aid weight.
• Fruits and vegetables: They contain many different fibers that are good for gut bacteria which can improve gut bacteria diversity, which is linked to a healthy weight.
• Nuts and seeds: They contain lots of fiber and healthy fats, which help support the growth of healthy bacteria in the gut.
• Fermented foods: Fermentation is a process that involves bacteria and yeast breaking down sugars. Not only does fermentation help enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, found in your gut. Examples of fermented food include yogurt, kombucha, kefir and sauerkraut. They contain beneficial bacteria like lactobacilli and can minimize other disease-causing bacteria in the intestines.
• Probiotics: Probiotics are live microorganisms that have health benefits when eaten and which can help restore healthy gut bacteria after an illness or course of antibiotics.

29/04/2024

Cravings can be categorised into selective or nonselective cravings.
Selective cravings are cravings for specific foods or flavours whilst nonselective is the desire to eat anything, which, coincidently might actually be a sign of thirst not hunger.
Let’s look at sugar craving and how to balance this:

CRAVING SUGAR

Physical
• Low on energy
• Dehydration
• Blood Sugar imbalance
• Chromium or Magnesium deficiencies
• Fatty Acid deficiency
Balancer
• Fresh Fruit.
• Water.
• Indulging in some me time, such as a massage or a long walk.
• Opt for chocolate that contains at least 70% cocoa rich in antioxidants.
• Sparkling water with a squeeze of fruit juice or a slice of orange can replace a craving for fizzy drinks.

CRAVING SALT

Physical
• Low electrolyte levels
• Chloride Deficiency
• Iodine deficiency

Balancer
• Vitamin B rich foods (Nuts, seeds, legumes, whole grains, fruits, and vegetables)
• Water
• Exercise
• Deep Breathing
• Try replacing unhealthy snacks like crisps with a salty snack that is higher in protein, such as salted cashews or peanuts or biltong. Air-popped popcorn is another great option.

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