How to Lower Cholesterol Naturally: Lowering Cholesterol Through Exercise, Diet and Stress Reduction

Over the past two decades, high cholesterol levels have become a major source of concern with regards to heart disease. According to current medical recommendations, overall blood cholesterol should be no greater than 200. Fifteen years ago, the recommendation was to keep it under 300, but doctors now believe the lower, the better. However, in the prevention of heart attacks, keeping serum cholesterol in check may only be part of the solution, since there are an equal number of heart attacks in those with low cholesterol as those with high cholesterol.

The ratio of HDL (good cholesterol) and LDL (bad cholesterol) is also important because HDL attaches to LDL and shuttles it out of the blood stream before it can attach to artery walls. HDL levels above 50 are desirable.

What is Cholesterol?

Cholesterol is made in the liver and is necessary in the production of every cell in the body. Our brains are made up almost entirely from cholesterol. In fact, without cholesterol, the human body couldn’t survive. So, why is it a problem then? Well, the current science tells us that too much of a good thing isn’t a good thing. When the LDL is too high, the excess can stick to artery walls and eventually cause a blockage, resulting in loss of blood flow to the heart. The exact mechanism for why this takes place is not completely understood, or at least there is some debate. One of the more accepted views is that damage to the artery wall will attract cholesterol to help in the healing process. What we do know is that damage to arteries can be caused by high blood pressure, stress, poor diet, and smoking.

So, the question becomes: Without those risk factors, would cholesterol be problematic? Remember, statistics show that an equal number of people who die from heart disease have low cholesterol as those with high cholesterol.

Cholesterol lowering medications (statins) work to inhibit the absorption of cholesterol in the gut, and others aid in stopping production in the liver. What none of them do is to address why an excess is produced in the first place.


Causes of High Cholesterol

Genetics most likely has a lot to do with cholesterol levels, but genetics may simply mean that one displays the same family habits and lifestyle choices that lead to any number of conditions, including high cholesterol. The most likely catalyst for producing high cholesterol is insulin.

Insulin is a hormone that is produced in the pancreas and is released in response to high blood sugar and stress (fight or flight). A chronically high level of insulin in the blood stream causes fat storage and can lead to high blood pressure and elevated cholesterol levels.

Inside each of the body’s cells are receptors that signal the pancreas to send out more cholesterol when the level is low. Remember, cholesterol is necessary for the production of every cell in the body, including fat cells. The trouble here is that once the cell is full, any excess cholesterol has nowhere to go, so it simply stays in the blood stream.

Another very important hormone to consider is glucagon. Unlike insulin, which causes sugar to be converted to fat and stored, glucagon stimulates fat for energy use. Keeping the insulin/glucagon system in balance is critical.

Stress will also increase insulin levels and can lead to elevated cholesterol and damage to the arteries.

Stress is an important survival mechanism that prepares the body (and the mind) for situations that warrant complete focus and awareness. In response to fight or flight, the adrenals release cortisol, which in turn signals the pancreas to release insulin. The energy from glucose can now be used to fight or flee. In this way, the system is very important. The problem is we are only designed to live with stress for short bouts. When we are stressed for extended periods of time, the system becomes overworked and can lead to a number of health complications, including elevated levels of cholesterol, high blood pressure, and damage to the artery walls, which may be the reason that cholesterol “sticks” in the first place.

Why stress leads to elevated cholesterol levels isn’t exactly understood, but one reason may be that energy molecules produced from stress stimulates fatty acids to be released by the liver.

Natural Solutions for High Cholesterol

A natural approach to lowering the risk for coronary artery disease (CAD) is to find what your body’s normal cholesterol levels are, and to address issues that damage arteries. Exercise, lowering stress, proper rest, and diet are all important things to consider in reducing the risk of CAD.

Exercise, in particular weight training, can lower blood pressure, reduce body fat, increase metabolism, reduce stress and balance the insulin/glucagon system. It has also been shown to significantly increase HDL cholesterol levels. In addition, heavy weight training, that stimulates the lactic system, causes a surge in growth hormone, which has been shown to regulate cholesterol production.

Eat small meals throughout the day. This will also help to control blood sugar and keep your cholesterol levels in check. Lean proteins should be combined with non processed carbohydrates like sweet potatoes, brown rice, beans, and of course, green leafy vegetables. Consuming high fiber foods such as oats and almonds can lower total cholesterol by as much as 12%. However, adding sugar toppings such as honey, sugar and milk can increase blood sugar and insulin response, so they should be limited.

Get at least seven hours of sleep per night to help control blood pressure and increase growth hormone levels.

While medications may help to lower cholesterol in the blood, they do not address the causes, which may in fact be more relevant to heart disease. On the other hand, exercise, diet and managing stress does both.

How Matcha Powder Can Help You Fight Disease?

People are always on the hunt for the next big trend in healthcare. Some fads burst onto the scene only to die out pretty quickly. Other trends prove to be effective, so they stick around for the long-term. Matcha Green Tea would undoubtedly fit into the latter category. Matcha powder can deliver an abundance of health benefits and it could also help you avoid serious illness or disease. Why is this the case? You’ll find out in the guide below.

Matcha Powder Detoxifies The Body

First and foremost, you should understand that Matcha Powder is capable of detoxifying the body. Over a period of time, your body is going to collect and accumulate toxins and other dangerous substances. If these things aren’t flushed from the body, they’re probably going to make you sick at some point. Detoxing your body at least once or twice a month is pertinent for remaining healthy. Using this amazing tea to make a delicious cuppa can help. It’ll detoxify your body naturally with no side effects.

Plenty Of Antioxidants

Another thing to note is that Matcha is overloaded with antioxidants. This is yet another reason that the tea can help stave off serious illness and disease. Antioxidants are responsible for defending the body. They can help prevent premature aging and dangerous diseases. Suffice to say, having more antioxidants in your body is always best. This will ensure that your body has everything it needs to fight off infections, illnesses and diseases. With that being said, a cup of Matcha every so often never hurts!

Matcha Green Tea Powder also Boosts The Immune System

Your immune system is your body’s shield against serious illnesses and disease. If your immune system slows down, there is a good chance that you’re going to get ill pretty soon. Keeping your immune system up and running at full efficiency is pertinent. This is where Matcha powder enters the picture. By consuming this tea, you’ll be able to keep your immune system working fluidly. In return, this will help you avoid getting seriously ill.

Contains EGCG

It is also vital to understand that Matcha powder contains an abundance of EGCG, or epigallocatechin gallate. This specific chemical can help fight off cancer. It counteracts the free radicals, which have been known to cause cell and DNA damage. This is yet another reason to drink from Matcha green tea!

Matcha Powder Reduces Anxiety

Scientists have classified Matcha as an “adaptogen,” which means it has properties that are capable of helping the body adapt to daily stressors naturally. Living in the modern world can be extremely stressful. A demanding job, a couple of children, illness and a busy schedule are enough to cause extreme anxiety.

While some people will turn to prescription anti-anxiety medication as a solution, others will prefer all-natural alternatives. Matcha powder is a great option. Stress has been linked to a broad range of health issues, including heart disease, diabetes, ulcers, diarrhea, asthma, obesity, depression and Alzheimer’s disease. Matcha Green Tea will help protect you from developing these diseases, plus it will help you deal with stressors that trigger anxiety and panic attacks.

How to Reduce/ Lower Cholesterol Levels in Blood & Improve Health

Cholesterol, the artery clogger. Doctors now say that anybody over the age of 20 years old should get their cholesterol levels checked every 5 years. There are however, many, many simple everyday things to do that will lower levels and consistently maintain a good healthy level. Such practices inevitably also increase vitality and general health and well-being.

Tips to Reduce Cholesterol Levels in the Blood: Don´t Smoke

Or at the least, cut down or use weaker cigarettes. Doctors report that smoking is the number one cause for high cholesterol levels. In countries such as Ireland, heart-related problems are the cause of 40 percent of deaths, not to mention all the heart problems that people experience in their daily lives, due to smoking, not least, high cholesterol levels. To put it simple, quit smoking and cholesterol levels in the blood will fall. Sharply.


Eat Healthier to Lower Cholesterol

Something that everybody knows but most people don´t realize how easy it can be. Instead of cooking with fat or vegetable oil try using olive oil, particularly the extra virgin brand (the light green coloured one). Olive oil is an especially good food for the heart, with many benefits, as it is rich in monounsaturated fatty acids (good fats!) and antioxidative substances. It is the staple of the mediterranean diet, such as in Spain, where Spanish people are the longest living people in Europe, with a higher life expectancy than the rest of the continent. And it tastes good too.

Another thing that everyone can learn from Spain is to eat fresh fruit. Slice a banana or some strawberries onto a bol of cron flakes and Bob´s your uncle. One more thing worth mentioning is that people from the UK and the US do not, generally, eat enough fish, an important part of a healthy diet at least once or twice a week. So, next time at the supermarket, try buying a fillet of fish instead of chicken or steak.

Exercise and Lowering Cholesterol Levels

Even if just for a walk around the block, daily, it will work wonders for the body as opposed to driving everywhere. Cardiovascular exercise is also scientifically proven to increase well-being levels and enhances the mood. This is due, in part, to the fact that exercise aids the body in controlling blood sugar levels more effectively, it increases serotonin distribution in the body and release chemical endorphins, all leading to what basically amounts to feeling good, as well as reducing cholesterol!

Light to moderate exercise regularly does the trick. Go for a walk three times a week or jump on a bike and go for a spin.

Natural Remedy for High Cholesterol: How to Lower Blood Cholesterol Levels Naturally

Although cholesterol is often portrayed as a dietary villain, in truth cholesterol is essential to human life. The body needs cholesterol to produce sex hormones, cell membranes, vitamin D, bile, and nerve sheaths. The liver manufactures about a gram of this essential cholesterol, called serum cholesterol, every day, which is all the body really needs. The other type of cholesterol is dietary cholesterol. Found in foods, especially animal products, this type of cholesterol can be harmful.


To travel through the bloodstream, cholesterol molecules have to attach themselves to special proteins called lipoproteins. Low density lipoproteins (or LDLs) carry about two thirds of cholesterol molecules and high density lipoproteins (or HDLs) carry the remainder. LDLs tend to deposit cholesterol in the artery walls, which leads to an increased risk of heart disease, but HDLs collect cholesterol and take it to the liver to be metabolized and flushed out of the body. For more information about cholesterol levels see the U.S. Department of Health and Human Services website.


Although a doctor may need to prescribe medication to treat high cholesterol, almost anyone can use diet, exercise and relaxation to further reduce blood cholesterol levels.

How to Reduce Bad Cholesterol (LDL) through Diet

  1. Cut the Fat: Reducing animal fat has the greatest overall effect on lowering LDL (bad cholesterol) levels. Cutting down on or eliminating fatty meats, whole-milk dairy products, and baked goods made with saturated fats (fats and oils which solidify at room temperature) will reduce bad cholesterol levels. Use moderate amounts of olive oil for cooking and avoid fats which are solid at room temperature. Replace red meat with fish; fish oil has been shown to reduce cholesterol.
  2. White’s Not Right: Increase consumption of whole grains while phasing out foods made with white flour. Oat bran and legumes are full of soluble fiber which binds to cholesterol and ushers it out of the body, reducing blood cholesterol levels. Just ½ cup daily of oat bran and rice bran have been shown to reduce cholesterol by up to 10%.
  3. Eat a Rainbow: Eating a range of colorful fruits and vegetables is beneficial to overall health, not just cholesterol balance. Red, blue and purple fruits and vegetables are packed with antioxidants which rid the body of free radicals. Orange and yellow fruits and vegetables have beta carotene to protect the body against pollutants and sun damage. Greens have lutein for healthy eyes. Eat at least 5-7 servings of fruits and vegetables of at least three different colors every day. And cook with garlic, which has been shown to reduce harmful blood fats.

Reduce LDL and Boost HDL with Exercise

Studies show that any activity which raises pulse and respiration for more than 20 minutes effectively helps reduce cholesterol levels in the blood; brisk walking is ideal.

Reduce LDL with Relaxation

Meditation, prayer, yoga, and guided imagery are a few popular ways to induce beneficial relaxation, which some studies say reduces LDL in the bloodstream, but anyone can reap the benefits of relaxation by doing this quick and easy exercise:

Find a quiet place and close your eyes. Breathe slowly, and become aware of how your body feels. Starting at your toes, clench and then relax each part of body: toes, then calves, then thighs, hips and buttocks, abdominals, back and shoulders, arms, hands, fingers. Imagine the tension in your body leaving with every exhaled breath.

Lowering blood cholesterol is an important step towards increasing health and well-being. Remember the three basic steps to healthy lifestyle changes:

  1. Begin with small dietary changes
  2. Add daily exercise a few minutes at a time, and
  3. Make relaxation a priority.

Lower Cholesterol and Regulate High Blood Pressure Naturally

Although it is part of the onion family, garlic or Allium sativum has it own distinct personality in aroma, flavor and healing capabilities such as lowering cholesterol and high blood pressure, which makes it an essential herb to keep on hand. Growing in grass-like clumps, garlic produces small green-white or rose-white bulbs underground. Inside these large bulbs are individual sections called cloves.

Cutting one unleashes what is inside these pungent cloves, an essential oil (alliin that converts to diallydisulphide, the antibacterial sulfur compound), an enzyme (alliinase), vitamins (A, B1, B2, C, thiamin, niacin, riboflavin), and minerals (magnesium, phosphorus, potassium). Many find it hard to believe that something called “the stinking rose” can be so healthful. The stronger the smell is the more potent and better quality the garlic.

The Amazing Appeal of Garlic

Garlic has vast health restoration powers. For instance, high cholesterol is a major factor in impotence and mental fog or sluggishness. Recent studies prove that using small doses of one or two cloves daily do lower cholesterol. It also aids in preventing heart disease by thinning the blood and reducing triglycerides.

It is also been used as an antibiotic, antioxidant, diuretic and to improve digestion. Used as an oil or vinegar, it is used to treat ear and mouth infections. Researchers note success in treating fungal infections, whooping cough, lead poisoning and some carcinomas. Case studies show it is effective in treating hepatitis, retina conditions, and almost every lung condition.

Cultivation and Growing Tips

This annual herb germinates in one to three weeks. Plant the seed in the fall. The bulbs need to be separated into individual cloves and planted with the pointed side up in the early spring or mid fall in rich well-drained soil. Planting cloves in March will yield fresh produce in July or August. The outer cloves seem to develop the best quality.

Garlic loves full sun. Heat seems to develop the best flavor. Garlic should be kept well watered during dry periods until it ripens. Then, water should be withheld. The bulbs are ready to be harvested when the leaves have turned yellow. The bulbs should be dried in the sun for a day to prepare them storage and use.

The Origins of Garlic

Originating in central Asia and Mediterranean areas, garlic has been used for medical and culinary purposes for centuries. According to Herodotus, the Greek historian, it was eaten for endurance by the slaves who built the Cheops pyramid and was found in King Tut’s tomb. Roman soldiers on long marches were fed a daily ration of garlic for strength and to prevent illnesses.

In the 18th century, French priests used garlic to protect themselves from the highly contagious fever in the poor section of London. In World War I and World War II, European doctors used garlic with sphagnum moss to dress wounds and prevent gangrene. It was also the main ingredient in the “Four Thieves Vinegar” used by 4 thieves in Marseilles who confessed that it protected them as they robbed the bodies of plague victims.

In the culinary arena of the past and present, garlic is one of the most popular flavors in the world. It is included in vinegars, butters, salts, dried seasonings, salad dressings, soups, and many food recipes. Garlic dishes were often served with fresh parsley embellishments to reduce the aftertaste or lingering aroma of garlic after a meal.

Worth Its Weight in Gold

In the first century, the East Indian herbalist Charaka said garlic would be worth its weight in gold, if it wasn’t for its smell. The fame, power and mystic of garlic is so great that it runs the gambit, encompassing everything from general health usage to lower cholesterol and regulate high blood pressure to protection from evil forces to delicious culinary adventures. The stamina and versatility of garlic through the years should earn it a place in every pantry and medicine cabinet.

Seven Inexpensive Health-Conscious Gifts: Presents to Show Them You Care About Their Health

Why give a useless gift just because you don’t have a lot of money to spend? It’s possible to give a very meaningful gift that demonstrates concern and good taste all at the same time. Choose from any of these economic yet thoughtful suggestions.

  1. Good books. Here are a few “must-reads” that could change a life! Water: For Health, For Healing, For Life by Dr. F. Batmanghelidj; Natural Cures “They” Don’t Want You to Know About by Kevin Trudeau; Prescription for Nutritional Healing by Balch and Balch
  2. Wool socks and Tiger Balm. Who doesn’t love a good pair of wool socks? They can warm chilly toes, but are also good for treating a sore throat (granny used to apply a heating liniment to the area around the adam’s apple, then pin a wool sock around it). Tiger Balm is great for treating sore muscles, chest colds, and may even offer relief for headaches (massage into temples). Available at health food stores.
  3. Stainless steel drinking bottle. Know someone who’s still drinking from a plastic bottle? It’s time to get that person a real steel drinking bottle. Stainless steel is considered safer than plastic because it won’t release poisonous gas into the water. Besides, stainless steel is virtually indestructible and is probably more environmentally friendly, too.
  4. Natural sea salt sampler. Unlike the boring old mined salt (often with aluminum chloride added to prevent caking) that comes only in one color – white – natural sea salt comes in a range of colors and actually has some flavor, too. Natural salts provide trace minerals not available in commercially mined table salt which is stripped of these trace elements. A collection of two or three small bottles (buy coarse and fine-grained salts) in a small, natural wicker basket would make a lovely and inexpensive gift for someone who loves to cook.
  5. Natural beeswax or soy-based candles. Why burn candles if you’re only adding to indoor air pollution? Most candles are made from paraffin, which is a petrochemical, and artificial fragrances and colors. Give a gift of all-natural candles made from unbleached beeswax or vegetable oils with essential oils for fragrance.
  6. Natural soap. Handmade soaps, with their subtle colors and natural fragrances, make beautiful gifts. A well-made natural soap is gentler on skin and does not contain the kinds of harmful ingredients and additives that commercial bars do. Look for natural soaps at your local farmer’s market, craft show, or health food store. Don’t hesitate to ask the soap maker what goes into the soap. The basic ingredients for natural soaps are water, vegetable oils, lye (sodium hydroxide) and essential oils. Steer clear of soaps that contain animal fats, synthetic fragrances, and dyes.
  7. Gift certificate for a single therapy at a health spa. Though a day session at a spa can be quite costly, a drop-in fee for a far infrared sauna treatment, oxygen bar, salt glow, or other individual therapies can be quite affordable. Even a short session can be rejuvenating and can give the immune system a boost.

Choose a health-conscious gift for someone whose health you’re concerned about. And don’t forget to give yourself a health-boosting gift while you’re at it. You can’t afford not to.

Electronic Cigarettes

If we compare the past world with the present, it would take use no time to realize that the world today is technology driven. No single aspect of our life is untouched by the wonders of science. Move your eyes anywhere and you will see technology. We are surrounded by tech toys. From our homes to offices, hotels to hospitals, even the play areas of kids contain tech toys. In this technologically driven world, cigarettes too, have adorned the tech hat and now are available in the brand new avatar, the electronic cigarettes.

Electronic cigarettes or e- cigarettes or electronic nicotine delivery systems as they are popularly known are the tech- coated version of the cigarettes. They are the latest trend in the circuit and many smokers are swearing by this latest version of their old best friend, a cigarette. They are operated by battery and deliver nicotine along with some flavors in the form of vapors. The best thing about the use of e- cigarettes is that there are no harmful chemicals in these electronic cigarettes. They might contain some toxicants as well as traces of heavy metals but, in levels permitted by inhalation medicine.

Many people consider e- cigarettes safe while some still have a doubt sitting deep inside their hearts regarding the safety of this cigarette. Some consider e- cigarette the milestone of technology whereas for some it is just a waste of money and resources.

There is a lot of buzz surrounding this tech toy, especially in South Africa. This country is a home to many smokers and those smokers are going the modern way by ditching their old school cigarettes for e- cigarettes. The South Africans are seeing vaping as the best alternative to cigarette smoking after the government of South Africa banned smoking at public places.

Electronic cigarettes South Africa are available in various designs like cigarettes, pipes, cigars, e-cigarettes with fillable tanks, pens, USB devices, et al.

electronic cigarette

What is an e- cigarette?

An electronic cigarette or e- cigarette is an electronic device that contains a liquid and on heating, this liquid creates aerosol. The smokers inhale the aerosol. The liquid or e- liquid is made of nicotine, glycerine, propylene as well as flavorings. The market also contains e- liquids that do not contain nicotine.

E- cigarettes are considered safer than the tobacco cigarettes but, still the health risks of these cigarettes are not well explored. But, like everything e- cigarettes have their set of positive as well as negative effects.

The best thing about e- cigarettes is that they are the safer alternative to tobacco cigarettes. There are cases where smokers have withdrawn the use of tobacco cigarettes after replacing it with e- cigarettes while there are also the reported cases where many non- smokers, after starting the use of e- cigarettes became nicotine addicts.

Are they safe?

This question is quite tricky to answer. This is an unexplored area. Researchers are still working to gain more and more information on the safety of e- cigarettes. But, one thing is for sure that they are safer as compared to their traditional counterpart.

Smoking cigarette is one of the worst habits that prevail across the world. It is the leading cause of oral cancer and many other health related issues. Thousands of people across the world lose the battle with oral cancer on a regular basis. Keeping in mind these figures, it won’t be wrong to say that they are at least safer than tobacco cigarettes.

The flavored aerosols produced by electronic cigarettes give the pleasure of tobacco smoke to the smokers. The nicotine produced by these cigarettes is in very less amount and also sans toxic chemicals that are found in abundance in tobacco cigarettes. These cigarettes offer nicotine to smokers but, without burning tobacco as in conventional cigarettes. But, still, this fact could not overshadow another important fact that they contain nicotine. Talking about nicotine, it is one of the most addictive drugs. It might also cause an addiction to other substances.

Some harmful chemicals, though in a small amount, are also found in e- cigarettes. The vapors produced by e- cigarettes are loaded with toxic chemicals like acetaldehyde and formaldehyde. They also contain some carcinogens and toxic metal nano- particles. How these chemicals affect the health of the smokers, this fact is still unknown.

One more thing that questions the safety of e- cigarettes is that the refillable cartridges of some e- cigarettes lead to unhealthy expose of nicotine. The users might expose themselves to a toxic level of nicotine while refilling the cartridge. Also, the users can use the cartridge to fill other substances like other drugs and this could make them addictive to other substances too.


Side- effects of e- cigarettes

Like everything, electronic cigarettes too, have some side- effects. There are some very mild side effects of this techie cousin of tobacco cigarettes. They include:

  • Nausea
  • Vomiting
  • Irritation in throat
  • Cough
  • Mouth irritation
  • Abdominal pain
  • Blurry vision
  • Headache

The serious side effects caused by electronic cigarettes are:

  • Hypotension
  • Chest pain
  • Seizures
  • Disorientation
  • Congestive heart failure
  • Rapid heartbeat

Though this couldn’t be ruled out if these serious side- effects are solely due to e- cigarette or not.

The use of e- cigarettes can lead to reduced myocardial and lung function. It also causes an increase in inflammation. The side- effects of prolonged use of these cigarettes is unknown.

Nevertheless, the trend of Electronic cigarettes South Africa is on rise. More and more people are switching to this so called safer alternative to tobacco cigarettes. They are available in many brands. The popularity of these cigarettes is so much that it has prompted the sellers to sell them on the e- platform to make them available and accessible. Today, you can buy electronic cigarettes, from any online portal.

The availability of e- cigarettes online is the testimony of the love and fondness of these cigarettes in South Africa.

The Banting Diet Lunch Ideas; A tennis players Dream

Let’s have a look at some Healthy Banting Lunch Ideas!

When I used to work as a builder, lunch to me would usually consist of everything Banting Dietitians don’t want you eating. Processed Supermarket deli ham (or canned tuna, which is just nasty compared to the fresh stuff), couple of slices of cheese, margarine between 2 slices of whole meal bread Quick and easy lunch! Although…

Banting Diet lunches are just as easy. Usually for lunch I have a salad, there are a few people who suggest that you should eat a salad every day and I agree with them. I love the taste of raw veg especially if you get inventive and mix it with some fruit and nuts and seeds, meats.

But who says that salads just have to consist of greens? Be inventive, these healthy lunch recipes are all about your creative side; feel free to add meat and fish, or fruit. Chicken, apple and celery salads are awesome! Hard boiled eggs are also a nice edition to any salad!

I never used to be a salad person, now I love them and I’ll share with you another 7 (one for each day) of my favorite Paleo recipes –

Chicken and Apple and Celery Salad Banting Diet Recipe

This is a little something that I invented just with what I had in my fridge. I love this little creation and that’s what’s so feel good about the Banting Diet; your own little inventions –

What You Need-

  • Chicken Breast (I usually go with half for 1 person, full for 2/3)
  • 1 Apple
  • 1 Stick of Celery
  • Iceberg Lettuce
  • 1 Tomato
  • Any color of Pepper you desire (half is fine for 1 person)
  • Fresh Basil, Rosemary, Mixed Herbs and Pepper (add to taste)
  • Extra Virgin Olive Oil


Chop the chicken and add in a frying pan to lightly cook with the selected herbs of your choice. While the chicken is cooking, keep an eye on it and stir while you are preparing your main salad – chopping the lettuce, tomato, peppers, apple and celery fine or chunky, whatever you desire. Mix them all up and add to a plate. Go look after the chicken and finish cooking to a nice golden skin color (or however you prefer your chicken- constant stirring keeps it white). Then we just add the chicken and mix in to our salad. How easy was that? It also tastes great!



Next – The Strawberry and Spinach Salad

This is a fantastic salad that will make your taste buds explode with delight! Lots of vitamins and iron for a nice boost in health!

What You Need-

  • Torn Spinach Leaves (1 cup per person)
  • 1 cup of quartered strawberries
  • 2 tablespoons of extra virgin olive oil
  • ½ teaspoon  of freshly chopped basil
  • 1 Teaspoon of Lemon Juice (or half depending on how much you like lemon)
  • Black Pepper I use 1 Teaspoon, but some people may only prefer to take ½
  • Chopped and Toasted Cashew Nuts, (half ounce for 1 person)


Add the Strawberries and Spinach to a bowl. Mix the Olive Oil, Basil, Lemon Juice and Black Pepper in a jar to shake well. Add the mix into the bowl of strawberries and spinach, sprinkle with cashew nuts.

You Don’t Just Have to Have Salad for Lunch
You can have anything you want really. It’s all down to you. Another great idea for a lunch is soup and the great thing with soup is you can make a giant pot that will last you the whole week! Just give it another quick heat up on the stove and you’re ready.

Try out this great tasting Broccoli Soup!

This healthy Banting Diet lunch recipe will serve 4.

What You Need-

  • 2 Tablespoons of Extra Virgin Olive Oil
  • 1 medium onion, diced
  • 2 cups of broccoli florets
  • 1 Cup of Chicken Broth*
  • 1 teaspoon of Fresh Lemon Juice
  • 1 tablespoon of Lemon Zest
  • 4 tablespoons of roasted walnuts


Preheat the oven to broil. Heat your oil in a pan and add your onions, for best results sauté for about 6/7 minutes. Add the broccoli and stir until well coated – place the pan in the oven and broil for about 10 minutes, only stirring once. Remove, cover and let it settle for a couple of minutes. Add your onion and broccoli mixture to the chicken broth and lemon juice – puree in a blender until smooth. Add the soup to your bowls and top off with the lemon zest and walnuts.

*Banting Diet Chicken Broth Recipe*

Here is a quick Banting recipe to make sure your chicken broth is pure Banting Diet friendly unlike the stuff from the supermarkets. This healthy lunch recipe makes 2 quarts.

What You Need-

  • 1 stewing chicken – 4/5 pounds
  • 2 chopped celery sticks
  • 2 large chopped carrots
  • 1 small onion, chopped
  • 1 bay leaf


Place the chicken in a 3-quart stockpot and add enough water so you cover it. Add all your chopped veg including the bay leaf Heat with a high flame to bring to the boil, and then reduce the heat to low so you can simmer. Cover the pot and let it simmer for about 2 3 hours, while occasionally stirring. Remove from heat and skim off the foam that will be on top of the water. Drain your broth through a colander into a suitably sized container. When the chicken is cool enough to handle, remove your meat and use how you please – Perhaps adding it to another Banting recipe. You can use this broth for sauces, stews and soups; you will be able to freeze for use later on.

Moving On Sweetheart Salad

Here we have the great taste combination of strawberries and asparagus. Among the others

What You Need-

  • 1 Generous handfuls or Arugula
  • 1/2 chicken breast (serves 1)
  • 4 Sliced Strawberries
  • Depending on your taste for Red Onion, maybe a 1/4 of one, (too much distorts the taste) chopped finely
  • Handful of Pecans


Chop what you need to chop and then mix it up. Preparing salads are easy Maybe a drissle of some dressing or balsamic vinegar wouldnt go a miss. If you dont know any Banting Salad Dressing Recipes then continue reading

The Colorado Spinach Salad Dressing

If you want you can multiple all of these ingredients and create a bottle to keep for a while!

  • Freshly Squeezed Orange Juice
  • Freshly Squeezed Lemon Juice
  • fresh ground pepper to taste
  • Fresh Tarragon 1 Tablespoon minced
  • Splash of Extra Virgin Olive Oil
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pepper to taste


Mix the juices of both the lemon and the orange while adding the pepper and the tarragon. Pour your mixture into a sealable container and shake to blend.

Black Lemon Berry Lunch

Here is some little concoction I found on the internet that I helped become Banting Friendly

  • 2 Handfuls of Spinach, generous if you love Spinach!
  • 1/2 KG of Pork or Chick works well with this recipe
  • 1/2 Avocado cut into nice big chunks!
  • Handful of Blackberries
  • Mushrooms Raw or Cooked, 2 or 3 depending on how you like them. I always use button.
  • Splash of Flaxseed Oil (more Virgin if you dont enjoy or own)
  • Pumpkin Seeds are a nice optional
  • Extra Virgin Olive Oil


Cook up the Pork/Chicken along with the mushrooms if you want to cook them. Chop up the rest of the veg along with the Spinach and mix everything together in a bowl of your choice.

Lets Have a Favorite of Mine Garlic Prawns

Mmmmmmmmm Yummy

  • The amount of Prawns is up to you I have heaps, I love them!
  • Tablespoon of Extra Virgin Olive Oil
  • 4 Cloves of Garlic
  • 1 Onion
  • Handful of Broccoli, Chopped up
  • Iceberg Lettuce, chopped, as much as you want
  • Optional Spring Onion or Shallots. Depends how much Onion you can handle!


Start by cooking the onion or onions and garlic in a pan with the Oil as they are cooking continue by adding the prawns and cook them until their ready (2-3 minutes on each side). Add in the broccoli and cook until its soft with a little crunch (thats how I like them) place in a bowl with your chopped Iceberg lettuce.

Number 7?

Ok so now we have 8 recipes, 6 of which you can actually eat. Now for the 7th day why dont you make something up. With these recipes I try to give you a choice of how much you want to add of one thing, or if you want to or dont want to add a certain thing. The great thing about the Banting Diet is you can simply create by mixing recipes. So why dont you have a try

Your Very Own Healthy Lunch Recipe

  • Get some meat or some fish
  • Maybe get some vegetables or some fruit?
  • How about some Herbs? Thyme or Basil?
  • A Salad Dressing You have created
  • Pepper


Mix everything up. Eat. Enjoy!


Paleo Diet Nutritional Information

Salads are a great way to introduce a variety of superfoods and other tasty, healthy foods into your diet. If you’re trying to avoid gluten or animal products, or you just want a healthier alternative to sandwiches for lunch, superfoods will fill you up and give you a boost.

So, what goes into a superfood salad? Well, that’s entirely up to you! The great thing about all these ingredients is that you can mix them together and make your own creations, or add one or two to a dish you already enjoy. We’ve also included a few suggestions at the end of this article. To give you a better idea of what’s available, let’s take a look at salad-worthy superfoods and other healthy treats.


It’s time to leave behind the iceberg lettuce and look for something a little more nourishing. First up is watercress, a deliciously peppery leafy vegetable with 15 essential vitamins and minerals. It also contains more vitamin C than oranges and more calcium than milk. Rocket is high in vitamins A and C, and spinach is high in iron and fibre. All three are very low in calories and add a delicious crunch to your salad.

Sprouted seeds

It’s really easy to make your own sprouts at home, and there are loads of different varieties to choose from. As well as being tasty in stir-fries, sprouted seeds are delicious raw, and leaving them uncooked means you get the benefit of all the healthy, digestion-aiding enzymes they contain. They’re high in vitamins and iron, and some even have anti-inflammatory properties.

Buckwheat is particularly high in vitamins, minerals, amino acids and co-enzyme Q-10, while fenugreek is great for detoxes and sinusitis, and contains iron and phosphorus. Mung beans are rich in vitamin C, iron and potassium. Sprouted sunflower seeds are in a league of their own – they contain B-complex vitamins, essential fatty acids, amino acids, calcium, phosphorus and potassium. You can even sprout calcium-rich sesame seeds. Unlike buckwheat and mung beans, which are 50 and 80 calories per serving respectively, sprouted sunflower and sesame seeds contain around 180 calories per 25g 25g.

Super veggies

Another essential part of a superfood salad is a portion of healthy veg. Most of these can be eaten cooked or raw, but eating them raw gives you extra benefits, as nutrients like vitamin C are destroyed by heat. You can also use salads as a way to use up extra oven roasted vegetables, as sweet potato, red peppers and roasted onions add a little extra flavour, and a healthy dose of fibre.

Beetroot is a superfood salad staple, providing you with vitamins B1, B2 and C, plus minerals, silicone and beta-carotene. It’s great for your circulation, and including it in a detox salad will help soothe your liver. Turnips can be grated raw – they’re packed with vitamins A and C, as well as calcium for healthy bones. It’s particularly good for sufferers of asthma, sinus and bronchial problems, and it also has detoxing effects. Radishes contain calcium, iron and vitamin C, and the leaves are nutritious too. The star of the bunch has to be kohl-rabi, which contains Omega 3 and 6, several B vitamins, lots of vitamin C, choline and a range of minerals.

All four of these superfoods are super low calorie, ranging from just 16 calories per 100g for radishes, to 43 calories per 100g for beetroot. Kohl-rabi and turnips both contain around 25 calories per 100g.

Pulses for protein

Protein is the part of a meal that really keeps you going, and protein-based superfoods are great for vegetarians and vegans who want a little more variety in their diet, as well as anyone trying to cut down on red meat. All of these pulses have the added benefit of being high in fibre.

Lentils come in all sorts of varieties, and are generally rich in vitamin B and iron. Crunchy chickpeas are high in vitamin B6, folate, minerals and Omega 3 and 6, making them particularly good for expecting mums and anyone trying to lose weight. Butter beans contain a range of B-complex vitamins, many of which are co-enzymes in the metabolism of carbohydrate, protein and fat. They also contain a wide range of minerals, including manganese, calcium, magnesium, molybdenum, iron and copper.

Butter beans and lentils are lower calorie, at around 115 calories per 100g, while chick peas contain around three times as many calories, so portion accordingly.

Add some nuts

Adding nuts and seeds to your salad will give it some extra bite, and there are plenty of tasty ones to choose from. They’re full of vitamins, minerals and trace elements, and just a handful can really boost your diet. They do represent the most calorific portion of a superfood salad, so it’s a good idea to weigh them carefully if you’re watching the calories.

Almonds are rich in vitamins E and B, as well as cholate and Omega 3 and 6, and levels of these vital nutrients increase if you soak them before eating. They’re also a great addition to a detox diet. Walnuts are high in Omega 3,6 and 9, plus iron, calcium, vitamin K, B-complex vitamins and folate. Peanuts are rich in unsaturated oils for an extra energy boost, and contain antioxidants like p-coumaric acid. Calorie-wise these are not so great, at around 550-650 calories per 100g, but just a small handful will give you a great boost and should keep hunger at bay.

And some seeds!

Chia seeds are rich in Omega oils, quinoa is a great gluten-free grain alternative that’s low in starch and high in protein, and pumpkin seeds are full of manganese, magnesium, and phosphorus. You can also add un-sprouted sunflower and sesame seeds. Quinoa is around 368 calories per 100g, while pumpkin and chia seeds are around 450 calories per 100g.

Putting them all together

Once you know what to choose from, it’s easy to put together a healthy, nutritious salad that will keep you going and boost your body. You can also tailor your salad to your nutritional needs, using sprouting seeds to replace out-of-season summer vegetables or adding nuts and chick peas to replace protein-rich foods that are also high in saturated fat. We’ve put together a few food groups to help you tailor your salads to your needs.

Superfoods for dieting

If you want a salad that fill you up for as little of your daily allowance as possible, the good news is you can eat as much watercress as you like! Chickpeas will provide protein and fibre without adding too many calories, and buckwheat sprouts will give you a vitamin boost. Radishes are the best of the vegetable group, and if you want to avoid fatty, oily dressings, simply sprinkle some freshly squeezed lemon juice over your salad. Don’t forget the black pepper – it contains a substance called piperine which blocks the formation of new fat cells.

Super detox foods

Detoxing makes you feel amazing, and it doesn’t have to be a chore. Leafy vegetables like kohl-rabi and crunchy fenugreek sprouts both have cleansing properties, and you can add avocado slices for a little more substance and detoxify your liver too. Dress with a simple mix of olive oil, cider vinegar, salt and black pepper, and top with crushed almonds. Cider vinegar is great for detoxing, as it’s full of vitamins, minerals and enzymes. It also balances your body’s pH levels and helps maintain a healthy gut.

Salads for pregnancy

Eating well when you’re expecting is so important, and there are lots of foods that really support your body when your feet are disappearing from view. Chickpeas, beans and walnuts are naturally high in folate, which is essential for healthy development, as are leafy vegetables like kohl-rabi. Eggs are surprisingly good for pregnancy, giving you 12 minerals and vitamins and some good-quality protein. Roasted sweet potato adds extra taste, as well as giving you fibre, vitamin A and even more folate.

Skin and hair boosters

All the superfoods mentioned above have beauty benefits, but if you really want to treat your skin and hair, some of them are especially good. Walnuts and almonds give you a vitamin E and Omega oil boost, and chia seeds boost collagen and elastin production for smoother, firmer skin. Antioxidant-rich greens like kale and kohl-rabi will help protect you from the effects of harmful UV light, as will avocados, which also contain vitamin E and essential fats. You can also get your anti-oxidants from tomatoes, which are rich in lycopene. Radishes are high in silica, sulphur and vitamin C, which stimulate your circulation and make your skin stronger. You can also roast them with a little turmeric, which soothes inflammation and helps your skin absorb nutrients.

These are just a few suggestions, but you can enjoy your favourite superfoods in any combination you like. Try making your own seed and nut mix to sprinkle on salads, or add one or two items to recipes you already love!

Instantly Ageless South Africa for Tennis Players

■ Do you have bags under your eyes?

■ Do you have wrinkles on our face from hours in the sun while playing tennis?

If you have answered YES, to any one of those questions then you need to read on, as Jeunesse the manufacturers of the ‘miracle cream’, INSTANTLY AGELESS has the solution to any age-related problem you are currently facing.

To age is undeniable, and due to this process of life the face becomes the most prominent feature that portrays the signs of aging like wrinkles, puffy eyes and lines that all become so visible on the face. The human face is so prone to all kinds of impairment and this can speed up the aging process of the skin. But don’t be discouraged as Jeunesse’s ‘miracle-cream’, INSTANTLY AGELESS south africa will resolve your aging challenges in seconds.

Why waste money on Botox injections that cause your pain? There is no need to get chemicals injected into your face that just freeze your muscles and causes you much discomfort.

When you can use a cream that works instantly, the best anti-aging formula for the skin, INSTANTLY AGELESS is a cream that is natural, and is a cream that can be applied daily to your face without causing you any pain and discomfort.

Ingredients used to make Instantly Ageless

These are the main ingredients that are used to make Instantly Ageless so effective. These ingredients would not be effective if used on their own, but when these ingredients are combined together, that Jeunesse has created, the ‘miracle anti-aging cream’ is formed.

Argireline – the key constituent used which helps produce the quick and effective results and also to soften the facial muscles

Sodium and Magnesium Silicate – these constituents help to tighten the facial pores and targets the lack of elasticity on the skin

The Process of Instantly Ageless Explained

The success of this ‘miracle-cream’ all goes to the dynamic constituents that was used to formulate Instantly Ageless. The key ingredient is peptide Argireline. Similar to Botox but without the use of painful injections.

When Instantly Ageless is applied to the skin the facial muscles become relaxed instantly. In a matter of a few seconds the facial skin becomes soft a smooth and the presence of wrinkles lines or any age-related signs is improved virtually instantly.

The mixture of sodium and magnesium silicate has powerful anti-aging properties, together the ingredients help to improve the elasticity of the skin as well as tightening of the pores and making it less visible.

How Safe is this ‘Miracle-Cream’?

This product of Jeunesse is 100 % safe to use. If however, the cream does get into the eyes this can cause some irritation and a simple wash with some clean water will be the solution. It is highly unlikely for there to be any form of skin reactions after using the product, but if there is any puffy or redness to the skin consult with your physicians and stop using the product.

Application process of Instantly Ageless

Instantly Ageless necessitates a distinct request to guarantee it is effective in its treatment. The application of the product at all difficult, but if followed the best results will be achieved.

The cream must be applied across your whole forehead.

Do not apply only on wrinkle lines but evenly across the whole forehead

Only a small dab is needed, just above your eyebrow line for that instant “eyebrow lift”

The cream must be applied from the crease of your eye to the bottom of your eye brow, and take note not to apply to you eye lid

For those dark circles, lines and bags under those eyes all you need to do is lightly apply cream under your eye

Only cream must be applied as required on the target areas

Some facts on this miracle cream, Instantly Ageless. This magical mixture reduces wrinkles, you can say goodbye to those dark circles and puffy eyes. Reduces pores and acne scars and it also gives a lift to your face and firms facial skin. You will have even skin tone and with just one single application it lasts for up to 8 hours and this magical cream works in seconds. So no need for medical procedures and painful needles just go get yourself some Instantly Ageless and get that new found youth you have been looking for.