10 signs that your body needs a detox

If your body is in need of a full detox, you can be sure that it will tell you. And if your body is really in need of a full detox, you can be sure as heck fire that it will positively scream at you.

See, there are signs that your body gives off that tell you it’s wilting here. It needs a bit of tender love and care here, and it needs you to pay some attention to it.

The signs are really all about the frequency. After all, we all get fatigued now and then, and some of us even get constipated now and then. But your body is in need of a detox when these things keep on happening over and over and over again. This is because you’re experiencing a build up of toxic waste that needs flushing on out of there. Let’s take a look at these 10 signs.

1. You’ve Got Food Allergies

Contrary to popular belief, we aren’t born with food allergies. Instead, food allergies develop as a result of an unhealthy lifestyle and are largely down to poor diets that damage our ability to absorb nutrients from our food.

What happens is toxins are allowed to have a party in our bellies, and they’re so hellbent on having a good time that they basically trash the place, leaving behind a leaking gut. By having a detox, you can actually reverse food allergies.

2. You’re Fatigued

Many of us fail to feel overly fatigued too often, because we solve the problem of tiredness with a short-term fix. For example, we rely on caffeine and energy drinks to give us a boost of energy.

But these short-term fixes are simply masking a problem that is just building and building, until eventually you’ll crash. And a cup of Joe in the morning won’t be able to save you. Instead, if you find that you actually can’t get through the day without feeling like you’re going to collapse, it’s probably time for a detox.

3. You’re Often Constipated

Frequent constipation is your body’s rather ungraceful way of telling you that your digestive system is out of whack. No amount of fibre or adjusted diet will cure it – instead, what you need is a full on detox.

A colon cleanse will help to clear out your system that is suffering from years and years of waste in your bowels. Alongside a colon cleanse, you should also look to incorporate healthier foods into your diet, especially raw fruits and veggies.

4. You Can’t Sleep

When we go to bed at night, our body keeps on working. What happens is that, whilst we’re snoozing, our body carries out some well-needed maintenance. It essentially cleans us up, eliminating toxins, healing wounds and strengthening our cognitive functions.

But if you’ve got insomnia and find that sleep is suddenly really hard to come by, it’s often a sign that your body simply cannot cope with the amount of work it has to do. You’re basically asking it to do too much. Unable to cope with the workload, it has a freakout and keeps you awake at night with it. So detox!

5. You’re Covered In Rashes

Rashes really don’t look cool at all, and they can get so bad that we’re afraid to leave the house in a t-shirt and a skirt. One of the reasons we break out in seemingly random rashes is because our body cannot cope with all the toxins.

For this reason, if you suddenly break out in a bright red rash and can’t get it to go away, it’s your body’s way of telling you that it’s time to purify it with a detox.

6. You Can’t Focus

Got important exams coming up but can’t focus on your revision? Perhaps you’ve got a lot of paperwork to get through at work but it’s taking you three times as long as usual? Or maybe you’re finding it really hard to concentrate on reading recently?

A sudden lack of focus can often be down to a buildup of toxins in your body. These toxins, when given the chance to run riot, basically cause a brain fog, thereby limiting your cognitive ability.

7. You’re Depressed

Few people realise that fatty junk foods are not only bad for our weight, but that they’re also bad for our minds. Indeed, fatty junk foods are intrinsically linked to depression, and this is because once the bad fats make their way into our brains, they inhibit the brain’s ability to function properly. Instead, our brain is swamped by fats. How uncool does that sound?!

So if you’re experiencing a bad case of the blues and a fatty brain, it might be your body’s way of telling you that you really need to detox.

8. You’ve Got A Low Libido

If you’ve not been feeling in the mood for a bit of amore with your partner lately, it could be because you’re in need of a detox.

When our body is overloaded with toxic waste, we feel sluggish and our libido suffers as a result. To get yourself back in the mood for a bit of fun underneath the sheets, a detox is often enough to give you that injection of energy in all the right places.

9. You Can’t Lose Those Headaches

Headaches and migraines are annoying at the best of times, but when they come and simply won’t go, it’s often a surefire sign that you really need a detox.

Just like many of us rely on caffeine to energise us in the morning, many of us rely on pills to eliminate a headache. But this is just a short-term fix to a long-term problem. To banish the headache blues for good, it’s probably time for a full-body cleanse.

10. You’ve Got Cravings

It seems that everyone is craving sugar in 2015, and indeed the biggest problem with cravings is that we crave the wrong things.

One of the chief reasons for cravings is the fact that our bodies are so overloaded with processed grub that they artificially stimulate the happy hormone dopamine, which is a key factor behind addiction. So what happens is we feel good and want more of food that is making us feel good.

To Healthy Living

TP Maluleke

Health and Wellness Coach

Dealing With Excess Skin After A Huge Weight Loss

Many people who have lost a lot of weight (a hundred pounds or more) in a short period of time, may find themselves with what appears as excess skin. The question is, "Is it really loose skin or is it an issue of excess subcutaneous fat underneath the skin?" The answer lies in your body fat percentage. The Body Fat Difference, The way to tell the difference is through body fat testing. Until your body fat percentage measures around 10% for males and 18% for females, most likely you still have fat to lose under the skin. 

Once the subcutaneous fat is gone, your skin may shrink back to its normal size. So what if you have your body fat percentage down and you still have loose skin - what next? Well, there are some supplements you can take and topical ointments to apply to your skin to help improve its elasticity. If much of your weight loss was muscle mass, then building back muscle will help tighten up some of your loose skin and give you a tighter, healthier look. You May Consider A "Body Sculpting" Procedure More drastic measures involves getting rid of excess skin through cosmetic surgery called body sculpting. As an example, one of the more common procedures is called circumferential body lift which involves a making an incision across the back, and around the flanks and abdomen, removing the excess skin and suturing the incisions back together. 

The surgery alone can account for a 10 to 15 pound weight loss just from excess skin removal. Losing a lot of weight is only half the battle. Having a lot of excess skin not only takes its toll physiologically from the pain chafing can cause, but psychologically too. To be whole again, you want to feel like you are thin when looking in the mirror, not a thinner person inside a fat person's skin. Surgical body sculpting plays a part in restoring that healthy self-image, plus it is said that people having excess skin removed, gain back less weight than those who don't. If you've lost a lot of weight and have excess skin, you now have a couple of options to consider. Speak to your doctor who can best advise you. And bear in mind that many insurance companies now cover excess skin removal surgery. So, it's worth checking with your insurance provider to see what types are covered.

For some people this procedure may be too expensive or just not good for them for many reasons,if you find your self in that situation and you need help fast feel free to contact me and i might be able to help me find an alternative next time.

To healthy living

TP Maluleke

Health and Wellness coach

How To Lose Weight Fast! 5 Tips

Do you have ants in your pants when it comes to weight loss? Want to find out how to lose weight fast? Here are 5 tips that will help you lose weight fast! However, please understand and remember that there is absolutely no magic method or short cut to lose weight instantly and without a lot of hard work! Nor is there a special weight loss pill that will melt the fat off your body! If you can accept that fact and are willing to put in the work and commitment to your training just like everybody else has to, then please keep reading! 

TIP #1: CONSISTENCY 

If you are not consistent with your healthy eating plan and training, then you can kiss your weight loss goals goodbye! You cannot expect to lose weight if you only train and eat healthily for one week, eat whatever you like the next and then repeat this pattern for months on end! It doesn't work like that, so what is the most important thing when it comes to learning how to lose weight fast?... Having commitment, consistency and be willing to put in the hard work to achieve your goals! There's absolutely no way around that, sorry! 

TIP #2: HIIT TRAINING 

HIIT stands for High Intensity Interval Training and involves exerting an explosive maximum effort for a certain period of time, usually 30 seconds, and then having a recovery period of around 60 seconds. This pattern is then repeated for the entire workout! You can use this training method in any type of workout and employ just about any exercises you can think of, for both cardio and weight training! HIIT is by far one of the most effective forms of exercise for rapid weight loss and can be translated into almost any kind of training or sport that you enjoy, so try it out today! 

TIP #3: NO CARBS FOR DINNER 

Cutting out Carbs from your evening meal is one of the most effective tactics for weight loss in the kitchen! Instead, fill up your plate with yummy appetising salad, lean cuts of delicious meats/protein and add as many vegetables as you like! You can even have a small fruit salad with Natural Yoghurt for dessert! Feel free to have Carbs for Breakfast and Lunch, but try to take them off the Dinner menu to maximise your weight loss progress! 

TIP #4: HEALTHY EATING PLAN 

This is a fairly obvious one, but some people still think they can magically lose weight by eating whatever they want but go to the gym and train hard 5 times a week... ugh, nope! Basically, if your diet is full of fatty, greasy, sugary foods and is dominated by excessive amounts of carbohydrates like pasta, white bread etc. but you train your butt off 5 days a week at the gym, guess what? Your weight/body will simply remain the same! You need to establish a healthy eating plan that works for you before you even think about setting foot in the gym, otherwise weight loss is just not going to happen! 

TIP #5: QUALITY SLEEP 

Try to make sure you have at least 8 hours of sleep every night and do everything you can to make sure it's good quality rest! If you don't get a good night's sleep you'll be grumpy, irritable, unable to focus and will have no energy to train! No sleep equals no training or very very poor training, simple as that! Try to slowly wind yourself down for the night before you go to bed, listen to music, read a book, meditate, have a bath, do whatever it takes to simply shut your mind off and calm your thoughts! This is such an important part of your weight loss journey so don't underestimate the importance and power of quality sleep and recovery! If you follow these 5 tips then you will certainly yield rapid weight loss! Remember, weight loss is a very simple concept, so don't over complicate it and do not try to find short cuts around it! I wish you all the best and hope this has been a helpful read!

To healthy living

TP Maluleke

Health and Wellness Coach

How You Can Lose Weight Eating Like A Caveman

When I began my journey to lose weight last October it was for purely selfish and shallow reasons. I wanted to look good in a bathing suit. However, once I started "eating like the cavemen", I fell I love with the way I started to feel and the way my body was fitting in my clothes! Living the Paleo lifestyle is so easy (a caveman can do it)! See what I did there? All you must remember is to eat meats, roots, veggies and fruits. OK, and occasionally nuts, like almonds and walnuts. The only dairy I eat is grass fed butter and coconut or almond milk. I started my journey around 95 kg!! Ever since then my energy sky-rocketed which meant I felt more like exercising. To begin eating this way and living this way you have to be committed. Throw out all the junk in your house! If it comes from a box or a bag, don't eat it. 

Shop the outside aisles at the grocery store. Salads, fruits and vegetables are the mainstay of this lifestyle. Meat should ideally be grass fed, however, affordable choices are few. It still works eating lean cuts of meat, chicken and fish. Cut out all sodas and drink water, if you like, add some fresh squeezed lemon. Make infused waters with mint and fruit. It can be done if you are truly committed. Once you reach your goal weight, you can cheat a little. The occasional glass of red wine is nice or how about some dark chocolate? I actually made it through the holidays with little to no cheats and it wasn't hard at all. For a while I missed breads, however, you can make all kinds of breads with the right fours like almond and coconut flours. I prefer not to eat much of that because I don't want those kinds of carbs unless it's a special treat. Speaking of carbs, you don't have to count them, or calories either. Just omit sugar and use natural sweeteners like raw local honey or 100% maple syrup (small quantities) and you're good to go. 

Omit chips and cookies, eat fruit and nuts instead. My typical day starts with eggs and bacon for breakfast or a smoothie made with fruit and coconut milk. Lunch might be a salad with some protein like egg or chicken and dinner is a small piece of meat, or fish, salad and a sweet potato. Easy right! Take it from me, it works. Another benefit is that some people can even get off their medications, under your doctor's advise of course. This way of eating is helpful for everything from diabetes to hormones. Your mood will improve and so will your gut health. Just removing sugar alone is a huge step in improving ones gut health but another is removing whole wheat and adding other healthy grains like millet and Quinoa. So, to summarize, eating like a caveman not only will get you in that bikini or skinny jeans but make your tummy happy too. Try it for your health, try it for yourself.this surely did the trick for me but im haven't stopped there, i have recently started on a Detox Challenge, if you'd like to take part please feel free to contact me or comment below and i'll get back to you.

To healthy living

TP Maluleke

Health And Wellnes Coach

4 Unique Ways Of Losing Weight

If you are keen on weight loss you must have realized that the same information keeps on circulating in books and the internet. If you are tired of reading the same information here are unique ways of losing weight: Eat Barley Carbohydrates in barley raise blood sugar levels more slowly than other carbohydrate foods. This aids in preventing a sudden increase and drop in sugar levels which often leaves you feeling famished. While barley is good for you, you shouldn't take just any other barley-you should take hulled barley. The cool thing with it is that its unprocessed thus it doesn't have the effects associated with processed barley. 

Breathe Heavily Before Breakfast Experts say that you should engage in aerobic workout before breakfast as this is the time when insulin levels are at the lowest thus energy required for workout comes from fat. A great way of ensuring that you breath heavily is engaging in exercises that require a lot of air. These exercises include: walking, running or biking. Fight Fat With Fiber  aids in eliminating fat in your body; therefore, you should consume plenty of fiber-rich foods. Some of the best foods that you should take include: apples, pinto beans, artichoke and broccoli. Limit The Food Varieties You Eat Variety makes you eat more. 

This was proven by studies done in France. The studies showed that the participants ate more French fries when they were offered mayonnaise and Ketchup along with French fries. The participants also ate more brownies when they were given with cream than when served plain. Eating more results to you increasing your calorie intake thus you increase fat deposition in your body. To be on the safe side you should limit the varieties of foods that you take. You should avoid eating plain foods as you end up eating more. For example, you should avoid taking only salad for lunch as it doesn't suppress the hunger hormone, Ghrelin. The best way of going about it is including carbohydrate containing foods such as: grains, pasta, fruits and bread.for more weight management ideas, visit my website and check on Weight Management under PRODUCTS tab.

To healthy living

TP Maluleke

Health And Wellness Coach

The Mindset of Training and Nutrition

In order to successfully reach your fitness and health related goals, one must train the mind. Every day, millions of people make their way to fitness facilities for countless one hour training sessions, yet never see results. Why is that? What people don't realize is how much the mind can help you reach your goals more quickly. Having a positive mindset and thinking logically about your decisions goes a long way. If some type of training program doesn't make sense to you, why would you do it? If you are someone who continues to reduce calories or stuffs their face with food to the point where you feel sick, is it working? No it's not working! Logically, that is not the right solution for you. Hard work and being persistent with your training and nutrition is the key to success. Becoming an expert of your own body does not happen overnight for anyone, so don't feel discouraged. A big part of your mindset should be focused on nutrition. Nutrition plays the biggest role when trying to change your appearance or get in shape. Instead of spending hours online reading nutrition articles, I have given you some quick informational advice below.

It is important to understand the importance of the essential nutrients and which role they play inside your body. Macro Nutrients: Protein, carbohydrates, Fatty acids Protein - Protein is used by the body to perform an enormous amount of different chemical processes in the human body. The most important one we are concerned about is its ability to repair muscle tissue. Without proper protein intake, your body would go into a catabolic state (lose muscle/shrink) whereas having enough protein will put your body in an anabolic state (ability to build muscle). Carbohydrates - Carbohydrates are the body's primary source of fuel. It is important to understand that carbohydrates are not what make your body gain weight. Although carbohydrates are not the reason one adds extra weight to their frame, when attempting weight loss, carbohydrates should be decreased to an amount that just provides enough energy for your body to perform the task at hand (work, weight training, cardio, etc.). Fatty Acids - Fats are considered the most energy-dense nutrient. They provide three major roles in the human body such as, protection of important organs, preserving heat within the body when in colder climates, and provide a large amount of stored energy within the body. Healthy fats are very important in ones diet because they help with brain function and regulate hormones. 

Water + Micro Nutrients: Vitamins & Minerals Water - Water intake is very important when trying to become more fit and healthy. One should drink at least 8 cups of water a day to stay properly hydrated. Individuals who exert more energy should drink even more that 8 cups in order to compensate for the liquid lost during activity. The human body cannot build muscle when it is dehydrated which is why alcohol is prohibited when trying to lose weight, build muscle and look great. Water also is the medium by which chemical reactions take place in the body. Without water, our bodies would slowly shut down. Vitamins - A vitamin is a non-energy yielding, organic compound that's essential to the body. Vitamins are used in metabolism to create energy through digestion, absorption, transportation and cellular metabolism. There are two categories vitamins are split into; they are water-soluble, and fat-soluble. Minerals - Minerals are inorganic substances containing elements the body needs in small amounts. Minerals can be obtained through our diet. If we eat an adequate amount of plants and meat products, our bodies usually have enough mineral nutrients to function properly.

To Healthy Living

TP Maluleke

Health And Wellness Coach

Health Benefits of Vitamin D Foods - Good Sleep, Bones, Immunity

Vitamin D is known as the "Sunshine Vitamin" as spending time outdoors in the sun is known to increase vitamin D in the body via the skin. Our ancestors spent a considerable amount of their time outdoors, but for the first time in history, large amounts of the world population spend most of their time inside their offices and homes. The American Journal of Clinical Nutrition recommends some regular sun exposure (usually 5-10 min of exposure of the arms and legs or the hands, arms, and face, 2 or 3 times per week) and increased dietary and supplemental vitamin D to guarantee getting enough and preventing a vitamin D deficiency. Vitamin D supports healthy bones, reduces diabetes risk, strengthens the immune system, remedies insomnia and soothes skin conditions. One study on vitamin D supplements for people with insomnia was published in the journal "Medical Hypothesis". 

The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D3 was maintained in their blood over many months. This produced normal sleep in most of the participants, regardless of their type of sleep disorder. During the research, the authors discovered the presence of high concentrations of vitamin D "receiving sites" or "receptors" in those areas of the brain that are related to the onset and maintenance of sleep. Vitamin D is known to keep the bones strong and help prevent osteoporosis. Vitamin D deficiency is a known cause of rickets (soft bones) in children and osteoporosis in adults.The pioneering nutritionist Adelle Davis writes about vitamin D in her book "Let's Get Well". She says: "Vitamin D increases calcium absorption... and controls the enzymes necessary to deposit minerals in bones and teeth. This vitamin can be produced on the skin by sunshine provided the oils have not been washed off." 

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body. It concluded that vitamin D is a boost to immunity and a deficiency of the vitamin is common in autoimmune disease - a disease where the body's immune system attacks healthy cells by mistake. These include multiple sclerosis, rheumatoid arthritis, diabetes and inflammatory bowel disease. The recommended daily intake of vitamin D is 400 IU (international units). Daily values are developed by the U.S. Food and Drug Administration to help provide a general guideline, however doses of 1,000 to 2,000 IU or more daily are not uncommon. Good vitamin D foods include cod liver oil, sardines, salmon, mackerel, eggs, herring, raw maitake mushrooms, and vitamin D fortified milk and yoghurt. for  good vitamin intake i would recommend Forever Daily, you can access this products HERE under Nutritional Products category. i would love to hear your feed back about this product.

To Healthy Living

TP Maluleke

Health And Wellness Coach

Reliable Weight Loss Meal Plans

Many people give up on diets as they haven't the time to check how many calories a product has, how much fat, how many carbs. The list seems endless. You have a diet plan, you have the commitment, you are all fired up. Then you walk around your local store several times and the reality hits home. Which products should I purchase? If you find that you feel lost as to what should you purchase and what is a portion, there is some good news. You can purchase weight loss meal plans, some of them are actually quite appealing and interesting. A little research early on will soon pay dividends as you can repeat order from the same company for as long as you are happy with them. If you get bored with their diet, a little research and you can purchase your new diet from another company. 

You should make a list of all of the weight loss meal plans available and find out all of the information that you need. Do some research and check out who is actually behind these meals as some are a lot better than others. Check out their feedback and reputation where possible. Genuine customer reviews are a good place to start when checking them out. Remember just because the adverts are classy and catchy it does not mean that the product is top notch. Do your homework. Not only should you be interested in whether the diet works, you should check what you have to do to get the meals to the table. Are they ready to eat or do you have to do any preparation work before eating them? 

How long will they last in the freezer or the refrigerator? Are they fully microwavable? Once you have finished your research and crossed one or two off your list, you should ideally have 5 to 10 companies left. Now list them in order 1 to 10. You can use your own system to decide who gets the number 1 spot. Probably based on ease of use, price, type of diet etc. Once you are done order a small amount and then decide for yourself. Are they as good as you expected? If they are you can purchase again, once you need to restock. You will now know what to expect and how many to purchase. If you get bored of the diet try another plan from your list. Maybe the number 2 diet plan. 

Again only order a small amount first time round. This way of dieting saves you going round in circles at your local store until you give up. Don't give up, stay focused on your goals and you will do it this time. A point to note... Just because the diet plan is more expensive, does not mean that it is a better product or that you will lose more weight. It maybe the firm demands a higher profit margin. Maybe they rent a dearer unit or have bigger advertising costs. If they advertise nationally, using stars to promote the diet you will find that the product will usually be dearer as they have to pay large advertising bills that includes the star/s wages.Till next time.

To Healthy Living

TP Maluleke

Health And Wellness Coach

Ways to Do Away With Back Acne

Back acne is caused when the pores and hair roots on the back get clogged by extreme sebum which gathers and blends with dirt on the skin surface area. This in turn produces an environment suitable for germs to thrive in. The bacteria increase, thereby causing the pores to become inflamed and filled with pus. The normal friction between skin and clothing also worsens the scenario by triggering irritability. Although the back is normally fully covered up, acne on the back can be far more painful than facial acne. However, as with any other form of acne, it can be treated. Many people who suffer from back acne have a go at "popping" the zits once they become more noticeable. 

Unfortunately, interfering with the spots only serves to further aggravate the skin and add to the problem. The first step towards getting rid of the acne is by preventing the "popping" from happening. Exercising correct health is vital to getting rid of back acne. If you have long hair that rests on your back, it is suggested to wash it routinely or maintain it in a bun to avoid contact with the zits as it could aggravate the condition. At the same time, your skin will also suffer less rubbing, which can worsen the acne. Avoid using a backpack until the condition has cleared away totally, as this can cause your back to sweat far more than usual. Make sure that you maintain as healthy a lifestyle as possible if you want to get rid of your back acne. This requires a well balanced diet, drinking at least 8 glasses of water a day and getting around 7-9 hours of sleep every night. 

Your diet should be high in vitamins A, C, D and E as these are important for the regeneration and healing of skin. Try and avoid eating unhealthy food including food high in trans-fats. These are the primary culprits when it comes to acne. For an extreme case, you can see a skin specialist to treat you accordingly. In many cases, the back acne can require advanced medical treatment. Even though it is covered, back acne is more agonizing than facial acne. Avoid lugging a backpack around until the acne has cleared entirely as this causes your back to sweat more than normal. Remember to preserve a healthy way of living if you really want to get rid of your back acne.

To Healthy Living

TP Maluleleke

Health And Wellness Coach

3 Awesome Smoothies To Help You Lose Weight

I will let you on a little secret - When it comes to weight-loss, the morning smoothie is like the most effective weapon there is against hunger. There is no other way to get all of the nutrition you need for the least number of calories. Not to mention that it helps you to fill your gut and stay hydrated. Nothing is perfect, but the smoothie is pretty darn close. So when it comes to weight loss, the biggest challenge I see people face is knowing what to eat, how much, and how often. Not knowing means not being prepared. Not being prepared means resorting to whatever is in the cupboard or fridge. The result? Poor food choices, frustration from the inability to knock-off the pounds, and the desire to just give up. Let's change that. Here are 3 smoothie recipes that you can fix for yourself as a meal (like breakfast) or meal replacement (like lunch or dinner). 

1. The Super Smoothie:

· 12 ounces of water or green tea 

· 2 scoops of vanilla flavoured protein powder 

· 1 cup of mixed berries 

· 1 handful of spinach or kale 

· 10 raw nuts 

· 2 tablespoons flaxseed 

· 1 tablespoon chia seeds 

· ½ cup plain Greek yoghurt 

2. Awesome Apple Smoothie: 

· 12 ounces of water or green tea 

· 2 scoops of vanilla flavoured protein powder 

· 1 apple (cut into wedges for the blender) 

· 1 handful of spinach or kale 

· 10 raw nuts 

· ½ cup of raw uncooked oats 

· 2 tablespoon flaxseed 

· 1 tablespoon chia seeds 

· cinnamon to taste 

3. Chocolate & Peanut Butter Smoothie:

· 12 ounces of water 

· 2 scoops of chocolate flavoured protein powder 

· 1 handful of spinach or kale 

· 1 tablespoon of natural peanut butter · 2 tablespoon flaxseed 

· 1 tablespoon chia seeds 

These smoothies are all around 500 calories, high in protein, and packed with essential vitamins and minerals. Plus, they taste awesome. The best way to prepare them is with a Vitamix. This blender will pretty much liquefy anything and it is commercial grade, so it will last forever. Your smoothies will really be SMOOTH rather than chunky and full of pulp. Make sure that you chop all of the ingredients up into small pieces so that the blender blades can grab-hold and pull the food down. If the smoothie is too thick, just add some water. Also, once you have the consistency you want, add some ice cubes to blend and chill. So, if you are trying to lose weight and normally either skip breakfast or eat something with empty calories. Give one or all of these smoothie recipes a try. Once you try it, you will be hooked on a super healthy habit. Enjoy!!

If you are a Shake person, visit my Healthy Recipes Board on Pinterest.

To A Healthy Living

TP Maluleke

Health And Wellness Coach

Banish Blackheads Through Good Nutrition.

Even with the best skin care products in the world, it can prove to be almost impossible to banish blackheads if you do not incorporate good nutrition into your treatment plan. You might certainly have good luck and reduce blackheads, but in order to totally rid your skin of them it's important to take all contributing factors into consideration. The foods that we eat and drinks that we consume can all have an impact on our skin. By incorporating some changes into your diet, you'll soon find yourself with fresh glowing skin that you are proud to show off. Foods to Avoid Eating Fried and greasy foods often get a bad reputation for being the cause of an increase in blackheads. While they are not doing you any nutrition favours, consuming these foods is not going to be the sole cause of breakouts. There are a number of other things that you should consider eliminating or at least restricting from your diet. ? Excess sugar. 

This does not mean that you cannot have an occasional sweet treat, but it is a good idea to avoid excessive amounts of sugar. Eating foods high in sugar can lead to a spike in your insulin levels, which can potentially result in breakouts within a very short amount of time. ? Alcohol. Alcohol is a sugar, and it can also lead to the same insulin spike as seen with other foods and drinks. It is also empty calories, so it serves little to no nutritional value. Also avoid soft drinks with sugar. ? White bread, bagels, pasta, and more. These carbohydrates convert to sugar once consumed, and of course will not do your waist line any favours. Dairy products. Consuming too much milk, cheese, yoghurt, and other dairy products can lead to fluctuations in hormone levels and insulin level spikes. None of these foods and drinks will have too much of a negative impact on your plan to banish blackheads, so long as they are consumed in moderation. Positive Changes to Make Perhaps one of the best things that you can do is to make sure that you are drinking plenty of water. 

Hydrated skin is healthy and happy skin. While diet soft drinks may not contain sugar, they cannot provide you with the health benefits of drinking water alone. Other positive changes that you can make include switching out your breads and pastas for those that contain whole grains. Whole grains also offer a fibre boost that a healthy body needs, so they are a must-have for a healthy diet. Omega-3 fish oils are not just good for your heart health, but they can do wonders for unhealthy skin. It may seem a little bit counter-intuitive to seek out fatty foods, but the natural oils in salmon offer anti-inflammatory properties. Walnuts, flaxseed oil, and beans can also provide a source of omega-3 oils. Boost your daily intake of fresh vegetables and fruits, as many of them contain antioxidants that can also help to clear up your skin. A healthy body is a happy body, and your good health will be reflected in your skin. Not only will you start to reduce blackheads, but over time you'll soon banish blackheads and other skin blemishes for good.

Recommended Product To Remove Blackheads.

ALOE FLEUR DE JOUVENCE® MASK POWDER

This Mask Powder is a unique combination of rich ingredients chosen for their special properties to condition the skin and cleanse the pores. It is designed to blend perfectly with our Aloe Activator to create a thin mask for easy application to the face and neck. Albumen and corn starch provide drawing and tightening properties, while kaolin absorbs excess oils. Allantoin and chamomile help to condition and rejuvenate the skin.Blend with Activator to create the Facial Mask,Soothes , cleanses and tightens skin. Contains Chamomile to soothe and calm sensitive skin ,Combine with 1/2 teaspoon of honey for an extra special treat.

To A Healthy Living

TP Maluleke

Health And Wellness Coach

7 Reasons to Buy Your Food Locally

I love the fresh produce that changes throughout the season, The smells, the flavour and the people all make a visit to the market one of my favourite things to do on a summer Saturday morning. Not only is the food delicious, but also I appreciate being able to buy from local farmers and vendors. There are several reasons why this benefits my family, and the local community, as well as me. 

Benefits of buying locally .

1. Transportation costs. The cost of fuel to transport foods from around the world to my local grocer is tremendous. One of the major drivers of food cost is transportation cost, and so buying locally can save money off my grocery bill. 

2. Environmental impact. Not only does transportation cost money, but also it creates pollution. Vehicles used to transport foods rely on fossil fuels for energy, emitting greenhouse gases - a contributor to climate change. 

3. Eating seasonally. Historically we had no choice but to eat food that was fresh in the current season. Today, we have access to many options 12 months throughout the year. For our taste preferences, that has great benefit. But I like the idea of getting back to eating within the seasons. Eating seasonally forces you to have greater diversity in your diet and allows for greater nutrient content when consumption can occur close to the time of harvest. 

4. Community economics. Buying from local farmers helps to financially support the farmers and their families, which helps to support my local economy as well. 

5. Knowing where food comes from. When I purchase directly from the farmer I can learn about their farming practices. Some farmers may choose to use sustainable and organic farming practices but may not have the financial ability to become certified organic. By talking to them I can learn how they grow their food and understand what I am really buying. 

6. Food security. I want to have food grown in my area so there will always be food grown in my area. By supporting local farmers I am increasing the likelihood of them staying around for years into the future. 

7. The farmer's market is a happy place. If you haven't experienced the joy of your local farmer's market, you must give it a try. There is no comparison to the experience of being outdoors with your neighbours shopping for fresh food. For some of the food purchases I need, being indoors in a fluorescent lighted store may be necessary, but the more I can enjoy the farmer's market the happier I will be. 

Finding a local farmer's market 

 1. FarmStand - app to find nearby farmer's markets when you are on the road. 

2. USDA website - national farmer's market directory. 

3. Talk with your local farmer's to learn where and how your food is grown. I know it will nourish your body and I believe it will nourish your spirit as well. 

Happy shopping and Healthy Living!

TP Maluleke

Health And Wellness Coach

Women Have A Hard Time Shedding Weight But These Suggestions Should Help

Just about everyone has a hard time in relation to losing weight but you're going to discover that women have an even harder time with this. I'm certain you're aware of the reality that women's bodies have many different hormones in them, and this might be the biggest reason that they have a tough time shedding weight. Whether it is the hormones or there is some other reason is actually not relevant, simply because regardless of this many women still need to lose weight. If you are one of the women that are having a tough time losing weight, you will find a few suggestions that may be able to help in this post. 

One of the principal reasons women have a tough time losing weight is because it is very hard for them to find a weight-loss system which they can follow. For women who have a family, they are going to typically end up making a different dinner for their family than they do themselves. Something you are going to have to do if you would like to become successful with your weight loss is to find a weight loss plan that your entire family can eat instead of creating different meals. A nutritionist will have the ability to help you come up with some type of meal plan that is going to satisfy both you and your family, whilst still supplying you with low-calorie meals. Not hitting the goals that women set for themselves is a thing that can be extremely detrimental to their weight loss plans, because when they don't reach these unrealistic goals they give up on their diet. 

Even if you have loads of weight to lose, you are going to see that a realistic goal will be between 2 and 3 pounds every week, and any more than that is impractical. When you discover that you are reaching your realistic goals, you are going to wind up being more motivated, and be able to continue your weight loss. For individuals who may be more determined than others, and are also including exercise in your weight loss system, you may possibly want to set your goal slightly higher. Regardless of who you end up talking to, you're going to see that doctors and nutritionists alike will suggest that your goal never exceed 5 pounds per week. If you're one of the women who want to lose 5 pounds each and every week, not only are you going to need to go on a strict diet, but you are going to need to incorporate exercise as well. I should also mention that the exercise you're going to be getting will also have other benefits aside from weight loss, such as giving you a better cardiovascular system. 

Many women that are overweight, haven't been exercising in a while, and because of this it is very important that you take it easy at first. Many men and women have a lot more success with their weight loss when they are trying to accomplish their goals with a partner. Because of this it is advisable that you team up with one or two other individuals who are making an effort to drop some weight as well. As long as you truly want to lose weight, and you are willing to follow the suggestions above, there is no reason whatsoever that you will not become successful.if you are one of those people looking to shed some weight, you might want to take a look at this website maybe you might find something there. under Weight management.