Healthful Living with Ayanda Gumede

Surely, with the intense Comrades training program, we can still be celebrating the awesome achievement.

Super proud of my husband for his performance at the Comrades 2022 marathon! It was an intense 6 months preparing for the race, even more hectic on the day. A big well done to you👏🎊❤️

It really takes alot of courage, discipline, sacrifice, determination, passion and perseverance to not only train for the marathon in between work and home. Then to also participate and finish well. Well done Champ! 😍

Watching you train for the 'ultimate human race' was very inspiring. I'm motivated to push beyond my comfort zone. Hit a new ceiling as you call it.

God's abundant blessings to you as you continue to reach new heights.

The body wants to heal. It is designed to heal.
Whatever your situation, please don't give up.

For every action, there is a reaction.

With the help of a qualified functional practitioner, find the cause, eliminate the trigger or cause. And add in the healing agents.

Everyone is unique so different approaches may be required.

Be patient with the body, it is designed to heal.

Today is a good day to make those healthy swaps.

🥣Like using whole grain steel cut oats over refined cereal.

🍍Adding fruits to sweeten your breakfast instead of sugar.

🥜And adding nuts and seeds for a good dose of healthy fats and protein.

PLANT DIVERSITY.........................................................
Zucchini, squash, blackberry, gooseberry, cauliflower, persimmon, and every other type of vegetable and fruit has a place in your diet.
Even if some may be blend, bitter or sour. I've just listed my least favorite. Your list my be different.

The more fruits and vegetables that you eat, the greater the gut microbiome diversity. Lower diversity is associated various diseases.

Every fruit and vegetable has special compounds, polyphenols and fiber that feed the gut microbes besides their nutritional composition.

If you see a new vegetable or fruit that you haven't tried before or don't like, please consider adding it to your list. Variety is important.

While genetics can play a role in determining the microbiome diversity, the environment and lifestyle plays a big role. In terms of lifestyle, what we eat, how we eat, thoughts, emotional regulation, exercise, sleep, whether we drink enough water, get some sunshine and relax, have hope and a supportive community can impact the gut microbiome diversity and as such the bodies ability to be resilient.

Some factors in our environment may be difficult to control, and situations are not the same. However, try to invest in your health whenever possible. A good place to start is in the kitchen.

Nuts, seeds, legumes and wholegrains also contribute to the gut microbiome diversity. Aim for 30-35 different plant foods a week.

This week I added squash and gooseberry amongst the other fruit and vegetable that we consume to increase our diversity.

Which vegetable will you consider adding to your grocery list?

Excited for tonight's Instagram live with at 6pm on her page.

🤗

My master’s graduation - April 2022.
A testimony of God's faithfulness.

My heart is filled with joy and a deep sense of gratitude as I reflect on the journey. From getting the bursary to the amazing support and guidance from my supervisor, my wonderful husband, mother's, kids, family and all involved parties. It takes a village.

There were so many good and challenging moments of learning and growth. From relocating to another country, family life, entrepreneurial journey, and the pressures of the pandemic. It's been a journey. I am grateful.

The key focus terms in the master's research study were behavioural intervention; vegetable intake; animated superhero cartoons; early childhood development (ECD) centre; children; quasi-experimental design; pre-test-post-test design; carrots; green beans; Botswana; Southern Africa.

I also had the special opportunity of showcasing my study in a postgraduate competition amongst many other great studies and received the first runner up award in my faculty, this was a proud moment that opened my eyes to what is possible.

The UN designated 2021 as the International year of fruit and vegetables. The pursuit continues even in this new year. Children are part of the solution in lowering the burden of disease. It starts in childhood.

God is faithful. When He leads, He makes a way, carries you and provides all the way.

The pursuit for a healthier generation continues.

Sugar can be a significant contributor to a lot of gut issues. Within days of increased sugar intake, we lose healthy beneficial bacteria while feeding unhealthy pathogenic bacteria that contribute to disease.

Examples of high sugar foods are fizzy drinks, 100% fruit juice, donuts, cake, ice cream, and chocolate as well as high starchy meals.

Try to limit the consumption of refined sugars.
Other tips that could help include regular eating times, using the healthy plate model, the order in which you consume your meals, limiting snacking between meals unless necessary, drinking adequate water, exercise, stress management, and a good night’s rest.

Gut Soothing Chia Pudding
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I decided to try some chia pudding to sooth my gut and it really did help.
Plus it was delicious.

I just mixed chia seeds, ground flaxseed, coconut milk and left to for 15min to form into thick consistency. Then I added some frozen blueberries and warmed it up for about 2min. Topped with some kiwi and walnuts.

Credits to my mom on this one, it was her recipe actually 😉

Breakfast combination for the 🏆

Steel-cut oats, sesame seeds, peanut butter, berries, raisins, and half a banana for natural sweetness and soy milk.

Aim for a good balance of protein, fiber, and fat (PFF) in each meal. While this meal is not particularly high in protein, it is a good source of fiber and healthy fats.

This meal provides a sustained release of energy. It's my favorite 😋

How do you really know if the product is whole grain? This can be confusing at times.

The best way is to look for the ‘100% whole grain’ on the label.
Multi grain, organic flour/grain or enriched does not mean that it is a whole grain product.

A whole grain contains the bran, germ, and endosperm. Refined grains have been stripped of the bran and germ then in some instances, the bran is resold separately as a health product.

Why not just buy the grain whole? Whole grains are nutrient dense and are high in fibre.
Consuming a diet that consists of whole grains has been shown to increase longevity, support a healthy digestion, reduce inflammation, and lower the risk of certain diseases.

Here are some good examples of whole grains:
Whole oats or steel-cut oats
100% Whole-wheat pasta or bread
Stoneground whole wheat flour
Brown rice
Whole barley
Spelt
Whole millet
Sorghum
Teff

Have you tried swopping white pasta with wholegrain pasta? Please share your experience with us.

Just for fun💕

Happy Easter beautiful friends 🤗