IOL Health

Issue 3 September 2020

Spring into health

FINALLY warmer weather is here and, as a nation, we can finally say spring has sprung.

Besides good weather, the new season gives us the opportunity to spring-clean our lives, our health and skin.

It’s also the perfect time to get rid of the extra kilogrammes from winter and, let’s be honest, the weight that we gained during lockdown.

In this edition, we help you with a skincare routine that will prepare you for the harsh weather that is sure to come in the next few weeks.

It also helps you take your exercise outside. After all the home-training videos that many people have been doing, it will be refreshing to train outdoors and get fresh air in order to shake off cabin fever.

Exercising outdoors is also a great alternative to a stuffy gym which can tend to be busy.

Winter demands comfort food that’s greasy and rich in flavour, but spring gives us the opportunity to cleanse our palates and serve salads and other healthier alternatives.

If you’ve let your health go, spring brings with it a new lease of life, a chance to start afresh and prioritise your body and eating plan.

It’s never too late to start eating healthier. Starting an exercise routine is also a choice you make, and spring is the season to jump into action.

Take it step by step and start with enjoying the sunshine and fresh air. If you live by the coast, take advantage of the sea breeze and fresh ocean air.

Spring is the season of renewal and this should include all aspects of your life, so put a spring in your step and start today. Stay safe and stay healthy.

Viwe

BASICS OF CLEAN EATING

Viwe Ndongeni-Ntlebi

Following a healthy diet isn’t always easy, but it’s highly recommended. Take the plunge and start today

GO WITH THE SEASON

Keeping your focus on in-season fruit and vegetables is an easy way to usher in small daily changes that can make a big difference. Swop soups and stews for salads and plant-based bowls. Keep your attention on veg such as broccoli and cauliflower; and stock up on the spring avocados, tomatoes and berries.

PLANT BASED The plant-based trend focuses on making vegetables, legumes, nuts, seeds, soy products and wholegrains the focus of meals, rather than animal products. Plant-based foods are high in fibre, vitamins and minerals and low in fat and cholesterol.

WHOLE FOODS The emphasis is on whole, minimally processed foods. This includes unprocessed food, such as fruits and vegetables; and minimally processed food such as oats, brown rice and legumes. Whole foods are low in added salt, sugar and fat and do not contain additives. They are naturally higher in vitamins, minerals and fibre.

THE HEALTH BENEFITS OF GARDENING

Over the past few months, South Africans have turned to their green spaces to find solace and balance. Gardening has been proven to boost mental and physical well-being and create a sense of belonging and connection. With spring in the air, it offers a chance to pause, reflect, and celebrate a season of new beginnings. From enjoying an outdoor picnic with your family to sharing your green haven with friends online

BEING a plant parent can do wonders for your wellbeing, scientific research suggests. Physical exercise can contribute to a healthy weight and blood pressure levels, and just interacting with flora can improve your mood and mental health. “Nature has a huge impact on health and wellness,” says Gwenn Fried, manager of Horticulture Therapy at NYU Langone’s Rusk Rehabilitation. “We know that people’s cortisol levels go down in a calm, green environment.” According to a recent survey by the gardening app Candide, 96% of people said they felt happier when spending downtime in their gardens. The findings revealed the most popular garden activities are spending time in a favourite spot admiring plants, listening to birdsong and watching the wildlife, breathing in the fresh air and garden scents, enjoying a cuppa and a chat, taking “me time” with a quiet bite to eat, playing with the children, reading a book, or lazing on the grass. But that’s not all that’s good about gardening and anyone from a newbie gardener to a gardening guru can benefit from the calming effects of mulching, potting, pruning or weeding.

With Garden Day observed on October 11, roll up your sleeves and get digging and planting this spring. Anyone of any age and skill level can enjoy the benefits of gardening.

1. Improves immune system

Spending time in the sun increases the absorption of vitamin D, which in turn helps the body absorb calcium to keep your bones and immune system healthy.

2. Burns calories

Gardening can burn as many as 330 calories in one hour. Swopping your gym membership for gardening five times a week might be a very feasible idea.

3. Relieves stress

One of the main benefits of gardening for mental health is its ability to relieve stress. Gardening requires a lot of physical activity and helps to release a group of feel-good hormones, also known as endorphins, which make you feel relaxed and satisfied. Also, being outside in sunlight is an instant mood booster.

4. Reduces the risk of stroke

Numerous studies have shown that gardening lowers the risk of stroke and heart disease. A research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease.

5. Improves diet and gut health

Several studies show that gardeners eat more fruits and vegetables than their peers and people who grow their food tend to eat (and be) healthier. Also, home-grown food tastes better and is more appealing because of the effort it requires to grow and harvest.

6. Anger therapy

Simply doing some heavy digging or serious pruning can help you blow off some steam.

7. Creates a sense of responsibility

Growing and maintaining a garden creates a sense of responsibility, purpose and ownership.

8. Enhances the sensory system

Gardening engages all the senses, like smelling fresh herbs, feeling the soil between your fingers and listening to the bees buzzing.

9. Channels your inner creative

Gardening helps inspire creativity and allows people to express themselves. It offers an outlet to connect with yourself by creating a space to reflect, nurture and grow.

10. Stay connected

Community gardens bring people together and create a common purpose. This can help counteract stress and anxiety, protect against isolation and depression, and provide mental stimulation.

Lutho Pasiya

COCKTAILS WITHOUT THE CALORIES

Spring is here, and for many of us, that means more socialising and more drinking – which can spell trouble for weight management goals. If you’re keen to avoid that but still want to enjoy cocktails, let these low-calorie and healthier drinks be your go-to’s.

Watermelon margarita

Ingredients

Watermelon A shot of tequila Sparkling lime water Margarita mix Lemon

Method

Muddle some watermelon in your glass, more or less depending on how much watermelon flavour you want. Add a shot of tequila, and top the glass with sparkling lime water. Add a splash of margarita mix, and a squeeze of lime. You don’t need exact measurements. It’s good with any combo. Recipe: Kelly Winner

Lemon and blueberry mojito

Ingredients

Mint quarter of a lemon 20g blueberries Ice 50ml rum Sparkling water

Method

Tear up some mint and place it into the bottom of your glass. Dice ¼ of a lemon and add to the mint. Add 20g of blueberries.

Use a muddler to crush the ingredients into the bottom of the glass. If you don’t have a muddler, you can use the handle of a spoon, mix and crush with a fork. Top the glass right to the top with crushed ice.

Pour in 50ml of rum. Get a fork, cup your hand over the glass to prevent the ice from spilling out, and mix your fruit mixture into the ice and alcohol.

Top with sparkling water, garnish and enjoy.

Immune-boosting smoothie

1 fresh banana A handful spinach 1 knob ginger 2/3 cup grapefruit pieces 4 to 5 blocks of ice

Method

Blend and serve.

Strawberry and banana recovery smoothie

2 tbs chia seeds (optional) 1 tbs sugar and peanut butter 1 cup 100% strawberry and banana juice 4 to 5 blocks of ice

Method

Blend and serve.

Tropical summer smoothie

1 tbs chia seeds (optional) 1 tbs flax seeds (optional) 2/3 cup 100% Mango juice ½ cup tinned pineapple pieces 4 to 5 blocks of ice

Method

Blend and serve.

THE CROWD PLEASER A BLAZE OF BERRIES

Not a fan of spirits or having people over who don’t drink? That’s no reason to miss out on the fun of a drink to sip on, especially if it’s as pretty as this berry blaze.

Ingredients

125ml mixed frozen berries 25ml lime cordial 25ml sugar syrup 250ml crushed ice Fresh mint to garnish

Method

Mix these up in your blender and pop on a leaf or two of mint.

Making your own sugar syrup

In a high-sided saucepan over medium-high heat, bring equal quantities of cold water and sugar to a boil. Turn the heat to low and stir until the sugar dissolves completely and the mixture is clear, approximately 3 to 5 minutes. Remember – the longer you boil it, the thicker the syrup will be when cooled.