Healthy Life - Natural Health and Nutrition

It’s time … to choose health!

January the month of New Year resolutions is almost upon us and rather than committing to a year of resolutions than many feel overwhelmed by and guilty when they break – why not give the International Veganuary challenge a try and join over 1 million people worldwide stand up and make a difference.

It’s completely free (no catches and no commissions!) and you get a treasure trove of recipes. Even if you don’t go completely plant-based for the whole of January you will have a stash of inspiring whole-food plant-based recipes to add to your collection.

Our aim is to get over 100,000 people signed up this year to help make people more aware of why eating plant food is so important for your health and protection - so.. Can you aim to sign up 5 -10 friends? (Getting friends and family signed up makes it easier for all , as you will be able to support each other)

Click here to sign up and forward to your friends and family..

https://veganuary.com/en-za/partner/proveg-za/?d=maryanns – let's break the bank with Vegpro and show the world we have the most enthusiastic healthy people in the world by signing up the most people ever!

For those of you on holiday or living in Cape Town and surrounds we Mary-Ann Shearer, The Natural Way a special whole-food, plant-based dinner on Saturday evening 8 January 2022, where Mary-Ann and her husband Mark will be there with some of our family members to serve you the most delicious plant-based meal! Book here to secure your seat – only 50 seats available !!

https://www.quicket.co.za/events/161962-veganuary-dinner-parties-with-cape-town-vegan #/

Book tickets for Veganuary Dinner Parties with Cape Town Vegan To celebrate next month, the Cape Town Vegan has joined forces with ProVeg South Africa and EIGHT of Cape Town's best vegan and vegan-friendly restaurants for some phenomenal dining events. Each event promises outstanding plant-based/vegan food and some great company - including the Cape....

Diets Rich in Nitrates from Vegetables Improve Muscle Function
Diets rich in nitrates from vegetables improve muscle function, according to a study published in the Journal of Nutrition. In 3,759 participants in the Australian Diabetes, Obesity, and Lifestyle Study (AusDiab), those with the highest nitrate consumption, mainly from vegetable sources, performed with more strength and speed in the physical tests when compared to those who ate fewer nitrates. These results support regular vegetable consumption as an effective lifestyle intervention to promote strength and athletic activity.

Reference
Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels. J Nutr. Published online March 24, 2021. doi: 10.1093/jn/nxaa415

Be wise with your food choices and what you feed yourself as well as your kids!!

Consumption of Ultra-Processed Foods Increases the Risk of Cardiovascular Disease and Mortality
Consumption of ultra-processed foods increases the risk of cardiovascular disease and mortality, according to a study published in the Journal of the American College of Cardiology. Researchers compared processed food intake with cardiovascular disease incidence and mortality in participants from the Framingham Offspring Cohort. For every additional daily serving of processed foods, such as ice cream, hot dogs, and doughnuts, there was an increased risk for cardiovascular disease, coronary heart disease, and death from heart disease by as much as 9%. Possible mechanisms for the increased heart disease risk include higher consumption of trans fats, sugar, and sodium and lower intakes of potassium, cardioprotective nutrients found in fruits and vegetables, and dietary fiber in diets high in processed foods, as well as changes to gut microbiota. Previous research also links processed food consumption with increased energy intake and obesity. These findings and a corresponding commentary support minimizing processed food intake for disease prevention through policy reform.

References
Juul F, Vaidean G, Lin Y, Deierlein AL, Parekh N. Ultra-processed foods and incident cardiovascular disease in the Framingham Offspring Study. J Am Coll Cardiol. 2021;77(12):1520-1531. doi: 10.1016/j.jacc.2021.01.047

Ostfeld R, Allen KE. Ultra-processed foods and cardiovascular disease: where do we go from here? J Am Coll Cardiol. 2021;77(12):1532-1534. doi: 10.1016/j.jacc.2021.02.003

Increased Fiber Associated With Less Depression in Premenopausal Women

An increased daily intake of fiber is inversely associated with depression among premenopausal women, according to a study published online in Menopause. Researchers compared dietary fiber intake and depression levels with menopause status for 5,807 participants aged 19 or older from the Korea National Health and Nutritional Examination Survey data. An increase of 1 gram of fiber per 1,000 calories resulted in a 5% decrease in prevalence of depression among premenopausal women, but not postmenopausal women. Increased fiber intake benefits gut microbiota which promotes brain health that protects against depression.

The average American currently consumes about 16 grams of fiber each day. According to other government data, people who consume 21 grams of fiber per day were 41% less likely to report symptoms of depression, and at higher fiber intakes, the risk of depression dropped as much as 70%.

References
Kim Y, Hong M, Kim S, Shin WY, Kim JH. Menopause. Published online December 21, 2020. doi: 10.1097/GME.0000000000001711.

Xu H, Li S, Song X, Li Z, Zhang D. Exploration of the association between dietary fiber intake and depressive symptoms in adults. Nutrition. 2018;54:48–53.

Low-Fat, Plant-Based Diets Increase Metabolism and Improve Weight and Insulin Sensitivity
A low-fat, plant-based diet increases "after-meal burn" and improves body weight and insulin sensitivity, according to a study by Physicians Committee researchers published in JAMA Network Open. Participants followed either a low-fat, vegan diet or made no dietary changes for 16 weeks. Researchers tracked body weight, body fat composition, insulin sensitivity, and the thermic effect of food at assessments at baseline and the end of study. The authors tracked intramyocellular lipid and hepatocellular lipid—the accumulating fat in muscle and liver cells that contributes to insulin resistance in a subset of participants. Those in the vegan group lowered their body weight by 6.4 kg (about 14 pounds) and the fat inside the liver and muscle cells by 34% and 10%, respectively, and increased their metabolism by 18.7% compared to no significant changes in the control group.

Reference
Kahleova H, Petersen KF, Shulman GI, et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipids in overweight adults: a randomized clinical trial. JAMA Netw Open. 2020;3(11):e2025454-e2025468. doi:10.1001/jamanetworkopen.2020.25454

Plant-Based Diet Leads to Crohn’s Disease Remission
Plant-based diets may lead to a remission in Crohn’s disease, according to a case study published in Nutrients. Clinicians followed a patient with Crohn’s disease whose condition did not reach remission after more than a year of intravenous treatment. During his second year of treatment, the patient removed all animal products and processed foods from his diet for a 40-day religious observation and experienced a total absence of symptoms. The patient decided to maintain the new dietary pattern and experienced a complete remission of Crohn’s disease. The prevalence of Crohn’s disease across areas with increased intakes of animal products highlights the dietary factors involved in this condition.

References
Sandefur K, Kahleova H, Desmond AN, Elfrink E, Barnard ND. Crohn’s disease remission with a plant-based diet: A case report. Nutrients. Published online June 20, 2019.



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Physicians Committee for Responsible Medicine The Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research and medical training.

A fantastic piece written by Alisha Crous, the Marketing Manager of Adventure Boot Camp, South Afica.

Do it. Start today.

"I think I'm dying."

Hi there,

I read the most powerful interview with Charlize Theron the other day, who was explaining the enormous impact of her recent weight gain for Tully, her latest movie. To be fair, I'm not really a celeb follower, but have to admit being quite moved by her raw and very honest feedback on how her weight affected her,

As opposed to her previous weight gain for her role in Monster 15 years ago, Charlize reveals that putting on weight in her 40s was a completely different experience. 'It was brutal in every sense,' she explains. 'This time around, I really felt it in my health. The sugar put me in a massive depression. I was sick. I couldn't lose the weight. I called my doctor and I said, 'I think I'm dying!'

To be honest, the article stayed with me for a long time after I read it. I kept thinking about how so many of us live with feelings of being ill, tired and rundown. How so many of us turn to caffeine and sugar for critical boosts of energy because otherwise we are just not going to make it through the day. And how we continually put off doing something about our weight, fitness and health because we are so used to feeling this way that what's one day more?

We each live our own lives on different timelines and with different priorities, but I really want to encourage you to stop putting yourself on the back burner. Don't be afraid to have a good hard look at your life and identify ONE THING you can change. Today. One thing you can give up. Or one thing you can outsource. Or one thing you can start. Whether it's putting down your phone to engage with your family, or drinking one extra glass of water or going for one walk with the family in the evening - just do it. Do it today. Don't settle for a life where you are feeling ill and depressed and exhausted the whole time. Only you can change it - so do it today.

Why start your day with a green smoothie!?

Well here are a few reasons:

It is alkalizing for your body and indigesting alkaline foods regularly helps our bodies to fight disease.
Leafy green foods are alkalizing and full of minerals.
Green fruits like limes, green apples and kiwis are high in anti-oxidants and will support your immune system!
Avocados are rich in essential fatty acids which support your endocryne system!

Boost your body especially during winter time and start your day off with greens! Easy and tasty if you do it with a smoothie!

Here is an easy quick recipe with ingredients that are easy to find in the winter season, thus not expensive!

1 Medium avocado
1 Medium green apple
Handfull of kale
Half a pineapple
1 Tablespoon chai seeds
1/2 Cup water
1/2 Cup coconut or almond milk
4 Ice cubes

Cut all fruits and veggies in pieces and blend it together with the water and milk.

Enjoy your God-given day and focus on everything you can to be grateful for!! This too will boost your body!!

Very insightful talk by Mary-Ann Shearer, founder of The Natural Way Network. A topic which is on everybody's lips.
" Fruits make me fat,no thank you!"..........but you eat ice cream!?? You drink aspartame!!??

Worth listening!!!!

Fruit Sugar: Fact and Fiction - Mary-Ann Shearer - Omny.fm Fruit Sugar: Fact and Fiction

Let us look at a few facts about healthy oils (as stated in the AIM Living Well Magazine):

Omega Fatty Acids play important roles in brain function, growth and development, the formation of cell walls, oxygen uptake and circulation.

Men need 1.1grams per day.
Women need 1.6grams per day.

See that your Omega Blood Level is at the ideal level which is between 50%-70% Omega- 3 and 50%-30% Omega-6.

Flaxseed Oil:
* Contains Omega Fatty Acids and linked to heart health.

Sesame Seed Oil:
* Contains Omega Fatty Acids.
* Antioxidants helping with skin health and appearance.
*Fights Inflammation.

Olive Oil:
* Also contains Omega Fatty Acids and assist with heart health.
* People who regulary consume olive oil are 48% less likely to suffer from depression when compared with those who regularly consume trans fats.

Sunflower Seed Oil:
* Contains Omega Fatty acids and aids with heart health.
* Promotes healthy skin.
* Also fights inflammation.

Do make sure you consume foods with high levels of Omega Fatty Acids like Avocados, Raw seeds and nuts, Olives, Fish.