The Wheel of Wellness

 

We live in a fast-paced world, where everything matters except wellness. True wellness is more comprehensive. The wheel of wellness highlights key life areas that contribute to a balanced and fulfilling life. Imagine each aspect as a spoke on a wheel, when balanced the wheel turns smoothly but neglecting one area can create imbalance. 

Key Areas of the Wheel of Wellness

Physical and Health: This includes regular exercise, nutrition, sleep, and hydration to support an active, healthy lifestyle.

Spiritual: Refers to prayer, meditation, or connecting with nature provides purpose, and helps us cope with life's challenges.

Career: Finding fulfillment in work aligns professional life with personal goals, values, and purpose.

Financial wellness: This is about security and planning, such as budgeting, managing debts, having emergency funds, investing, and building wealth.

Personal growth: Continual self-development through learning, goal setting, and skill-building to enhance self-awareness.

Fun and recreation: Engaging in enjoyable activities  reduce stress and sustain energy, such as fun runs, comedy shows, and festivals

Rest and relaxation: Recharging through self-care, yoga, reading, or hobbies prevents burnout and keeps us motivated.

Relationships: What are your values about family, friends, and romantic relations? Values like trust, integrity, respect, quality time,  and boundaries determine the relationship quality.

Assess your wellness by rating each area from 1 to 10, identifying strengths and areas for improvement. Then create an action plan to maintain balance and nurture all aspects of your wellness wheel.

Thank you for reading my blog! I'd love to hear your thoughts. Feel free to subscribe, share it with friends and family, and comment using the buttons on the right side of the blog.

Disclaimer: The information presented is based on my knowledge and experience as a certified wellness coach and may not apply to everyone.

Healthy habits and a healthy lifestyle, equal quality of life.

The Role of Minerals in Our Health

 

The Inspiration Behind Thlago Heals

Thlago Heals is a wellness company dedicated to promoting health through herbal medicine, believing in the healing power of nature.

In 2020, during the first waves of the COVID-19 pandemic, I became a victim of the virus. With limited information available at the time, I was fortunate to survive, and I will forever be grateful to God for my recovery.

After weeks in isolation, I returned to work but was plagued by a persistent, irritable cough that wouldn't go away. Despite completing multiple rounds of medication, including X-rays and further tests, I was diagnosed with minor tuberculosis (TB) and warned of potential long-term effects from COVID-19.

Even after completing the treatment, my cough lingered. This prompted me to explore alternative healing methods. My journey led me to discover sea moss, a powerful natural remedy. The first noticeable benefit was a significant boost in energy. Shortly after, I began expelling mucus, and within a month, my cough had completely subsided. This experience sparked my curiosity and led me to further research the healing properties of sea moss, confirming my belief that nature, through herbal medicine, truly heals.

The Importance of Minerals 

Minerals are vital nutrients that our bodies need to function properly. Unlike vitamins and organic compounds, minerals are inorganic elements derived from the earth, soil, and water. Plants absorb these minerals, and when we consume those plants—or animals that have eaten those plants—we receive the minerals our bodies require. Minerals play a critical role in keeping our bodies healthy, involved in everything from building strong bones to ensuring our muscles and nerves function properly. A deficiency in minerals can lead to fatigue, weakened immunity, and other health issue

There are two types of minerals:

• Macrominerals: Needed in larger amounts, including calcium, potassium, and magnesium. These help with essential bodily functions such as bone formation, muscle contraction, and nerve transmission. For instance, calcium is crucial for strong bones and teeth, while potassium supports heart and muscle function.
• Trace Minerals:  These are required in smaller amounts but are equally important for overall health.

Replenish minerals with Sea Moss 

Sea Moss is a natural seaweed packed with  92 of the 102 minerals our bodies need. Some of the key minerals found in sea moss include:

• Iodine: Essential for thyroid health, helping to regulate metabolism and energy levels.
• Calcium: Important for strong bones and teeth.
• Magnesium: Supports muscle and nerve function and helps regulate blood pressure.
• Potassium: Vital for heart health and maintaining proper muscle function.
• Zinc: Boosts the immune system and aids in wound healing.
• Iron: Necessary for producing hemoglobin, which carries oxygen in the blood; and 
• Helps regulate  blood pressure
• Boost the immune system
• Helps with joint and muscle pain
• Improves sexual performance 
• Helps with inflammation and many more

Incorporating sea moss into your diet is a simple and natural way to ensure you get these vital minerals. It’s an easy solution to support your overall health, boost your energy, and keep your body functioning at its best.

Please use the contact form or WhatsApp at  +27 81 418 8808 to enquire about sea moss and health coaching services.

Thanks for reading my blog. I'd love to hear your thoughts. Feel free to subscribe, share with friends and family, and comment using the buttons on the right side of the blog.

Disclaimer, the information is based on my knowledge and experience as a certified wellness coach and might not apply to everyone.

Healthy habits and healthy lifestyle quality of life

Why you should care about glucose?

 

What is glucose?

Glucose is a measure of the sugar in your blood and refers to the amount of glucose circulating in your bloodstream.

While previously associated mainly with pre-diabetic or type 2 diabetic individuals, recent studies have shown that glucose levels affect everyone, not just those with diabetes, and we should all be mindful of them.

What causes glucose spikes?

Glucose spikes can be caused by sugary foods, such as candy and sodas, and refined carbs like white bread and pasta, which are quickly absorbed into the bloodstream, causing a rapid rise in blood sugar.

Risks of glucose spikes

Glucose spikes can result in increased fatigue, hunger, cravings, a higher risk of chronic diseases, challenges in weight management, and potentially impacting aging and longevity.

Hacks to minimize glucose spikes

To minimize glucose spikes, align your grocery list with your health needs, eat when you start to feel hungry rather than waiting until you're extremely hungry, stop eating when you're full, and don't punish yourself for enjoying occasional treats. Eating food in the right order, including vegetables, protein, and healthy fats, and engaging in physical movement after a meal can also help in stabilizing blood sugar levels.

By being more conscious of food choices and focusing on a balanced diet, everyone can benefit from more stable glucose levels, leading to better energy, mood, and overall health.

Thanks for reading my blog. I'd love to hear your thoughts. Feel free to subscribe, share with friends and family, and comment using the buttons on the right side of the blog.

Disclaimer keep in mind that the information is based on my knowledge and experience as a certified wellness coach and might not apply to everyone.

 Healthy habits and healthy lifestyle = quality of life.

The importance of Nutrition

 

The human body comprises 11 systems, each requiring specific nutrients to function properly. Below are the reasons nutrition is important.

Essential Nutrients for the Body

Proteins: These are the major building blocks for your body’s cells and tissues. Excellent sources include eggs, fish, meat, lentils, and tofu.

Healthy Fats: Essential for maintaining overall health and well-being, healthy fats can be found in avocados, nuts, seeds, and olive oil.

Complex Carbohydrates: These provide a gradual release of energy, helping to maintain steady blood sugar levels throughout the day. Whole grains are a great source.

Vitamins and Minerals: Crucial for various bodily processes, including metabolism, immunity, and bone health, you can get these from spinach, carrots, broccoli, and celery.

Water: Vital for keeping the body hydrated, water is essential for all bodily functions. Add flavor with lemon or mint, and consume fruits and vegetables with high water content.

My Nutritional Approach

Breakfast: I start with a protein-rich breakfast without sugar or starch, such as spinach, eggs, avocado, and mushrooms.

Meals: I prioritize green vegetables in every meal, like celery, cucumber, raw spinach, and broccoli. I eat 90% home-cooked meals.

Beverages: I drink tea without sugar. I quit sugar over 10 years ago. I don’t take fizzy drinks and consume juice occasionally.

Meal Order: I eat vegetables first, followed by proteins, meats, fats, and finally carbs. Scientific studies show that eating in this order can reduce glucose spikes by up to 75%.

Desserts: I avoid sugary foods like cake, chocolate, and ice cream on an empty stomach and consume them only as desserts.

Hydration: I start my day with a cup of warm water and drink 2 Litres daily.

Seeds: I add flaxseeds, pumpkin seeds, and chia seeds to my diet for extra nutrients.

Thlago Heals Seamoss( available from our herbal products): This is my go-to for replenishing minerals and vitamins, serving as a superfood and immune system booster.

Common Excuses for Not Eating Healthy

"I Don't Have Time to Cook": Many healthy meals can be prepared quickly or in advance. Batch cooking and meal prepping can save time during busy weeks. Simple recipes with minimal ingredients can be both nutritious and time-efficient.

"Healthy Food Is Too Expensive":  Focus on budget-friendly healthy foods like beans, lentils, whole grains, seasonal fruits, and vegetables.

"I Don't Know How to Cook Healthy Meals: Cooking healthy meals can be straightforward with the right guidance. Utilize online resources like cooking tutorials, recipes, and nutrition blogs. Start with simple recipes and gradually build your cooking skills.

"I Don't Like Healthy Foods":  Add different spices, herbs, and cooking methods to enhance the flavor of healthy foods. Gradually incorporate healthier options into your diet to develop a taste for them.

"I'm Too Busy to Eat Regular Meals": Skipping meals can lead to poor food choices later .  Prepare your meals in advance, and keep healthy snacks on hand for busy days, like nuts, fruits, or yogurt.

"Healthy Eating Is Too Complicated": It can be simple with the right approach. Focus on whole, unprocessed foods and create balanced meals with a variety of food groups. Keep it simple by building meals around lean proteins, whole grains, and plenty of vegetables.

"Healthy Food Doesn't Fill Me Up: Nutrient-dense foods can be very satisfying. Include protein, healthy fats, and fiber in your meals to promote satiety. Drink water and eat mindfully to recognize when you’re full.

Overcoming Excuses

By addressing these common excuses, individuals can find practical solutions to integrate healthy eating into their lives. Understanding the importance of nutrition and making small, manageable changes can lead to lasting improvements in health and well-being. Remember, healthy eating is not about perfection but making better choices consistently over time.

Education and Awareness                       

Understanding and spreading awareness about the importance of nutrition can change the narrative of rising obesity and diet-related health issues. By educating ourselves and others on the essential nutrients our bodies need, we can make informed choices that lead to healthier lives. Schools, workplaces, and community programs can play pivotal roles in this education, providing resources and support for individuals to adopt healthier eating habits.

Flexibility in Diet

Do I always stick to this diet? No, of course not—I’m human. But understanding what my body needs helps me make informed decisions. Healthy living is a lifestyle and should not feel like a punishment. It’s important to enjoy your food. 

Thank you for reading my blog. I'm looking forward to your engagement. Please share with family and friends, using the follow and contact form on the right side of the page.

Disclaimer:  This blog is based on my knowledge and experience as a certified wellness coach and might not apply to everyone.

Healthy habits and healthy lifestyle = quality of life

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Physical Movement and Exercise

 

The Importance of Physical Movement and Exercise

Welcome back to my blog. If this is your first time, you may like to read my previous post HERE. In today’s society, most adults spend around 80% of their day sitting, which has serious health implications. Dr. James Levine, director of the Mayo Clinic, stated in his interview with the LA Times, "We are sitting ourselves to death." 

Research on Physical Exercise

Numerous scientific studies highlight the profound benefits of exercise, I'm fascinated by these two; 

• Brain Health: Wendy Suzuki, a neuroscientist, emphasized in her TED Talk that physical exercise increases brain function, produces new brain cells, and enhances memory. 
•  High blood pressure: Dr. Mike Evans, founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, highlighted that a 10-12 minute walk can reduce high blood pressure by 12%, and a 21-minute walk can reduce it by 29%. He recommends sparing at least 30 minutes daily for physical exercise to improve overall health. 

Benefits of Physical Exercise

Exercise offers numerous benefits, including: 

• Heart Health: Exercise reduces blood pressure and protects against heart attacks and stroke.
• Type 2 Diabetes: Regular exercise helps lower blood sugar levels and improve insulin sensitivity. Weight Control: Exercise helps prevent excess weight gain and aids in weight loss. 
• Energy Boost: Regular activity improves energy levels, especially for those struggling with fatigue.
• Immune System: Exercise strengthens the immune system.
• Mood Improvement: Regular exercise reduces anxiety and depression, and improves overall mood.
• Better Sleep: Physical activity can help you fall asleep faster and improve sleep quality.
•  Mental Health: Exercise is as effective as antidepressant medication for some individuals. 

Excuses for not Exercising

It's important to acknowledge the barriers that prevent people from exercising. These reasons may include: 

• I don't have time to exercise
• I'm always tired
• I can't afford it
• Exercising is boring
• I'm too fat, old, and embarrassed to exercise and I don't know how to start.

Personal Benefits of Exercise

Incorporating regular physical movement into my daily routine has brought about significant improvements in my life, including: 

• Improved Mental Health: Regular exercise has helped reduce stress and anxiety, enhancing my overall mental well-being.
• Weight Loss: Consistent physical activity has been crucial in managing and reducing my weight effectively.
• High Energy Levels: Regular exercise has boosted my energy levels, helping me feel more vibrant and active throughout the day.
• Quality Sleep: Physical exercise has improved my sleep quality, enabling me to fall asleep faster and enjoy a deeper, more restful sleep.
• Finding Solutions: Exercise sessions have often sparked creative ideas and solutions to various challenges, making it a valuable time for mental clarity and problem-solving. 

Overcoming Barriers and Finding Solutions

Exercise should be a part of your lifestyle, not a once-off activity or goal-based endeavor. Here's what worked for me

• Finding the Right Fit: I realized the importance of an exercise routine that worked for me. I tried going to the gym but I was overwhelmed. I also tried push-ups, but couldn't stand the pain. Who else can relate? 

• Discovering Online Resources: I found Lucy Wyndham-Read on YouTube, who offers simple exercises ranging from 4 to 45 minutes. Her programs are suitable for all fitness levels. I do her exercises every morning, 4-5 days a week. 

• Incorporating Movement into Daily Life:

◦ I park far from the entrance when I go shopping to walk more.

◦ I avoid online food shopping and walk through different aisles of the store.

◦ I jog three times a week, weather permitting.

◦ One of my clients leaves her lunch box in her car to ensure she walks during lunch breaks. I’ve started doing this too, though I need to be more consistent. 

The Dosage of Exercise

If exercise is like medication, how much is required? Start where you are,10,20,30 minutes daily is a good start, increase gradually. Find what works for you, make it enjoyable, and commit to it consistently.  Physical movement can significantly improve your health and well-being. Your body and mind will thank you! 

Thank you for reading my blog. I'm looking forward to your engagement. Please share with family and friends,  using the follow and contact form on the right side of the page.

Healthy habits and  healthy lifestyle = quality of life 

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Welcome to my Blog

 

Who is Coach Winnie?

I’m Winnie Khaile, a wife, a mother of three beautiful kids (two girls and a boy), and an Internal Auditor by profession. I'm also the proud founder of Thlago Heals, ( a company dedicated to using nature to restore health through herbal medicine. Nature heals) and a dedicated Health Transformation and Wellness Coach. My journey to becoming a wellness coach has been shaped by personal experiences, challenges, and a passion for true health and wellness.

Why Health and Wellness?

Health and wellness have always been important to me, but my focus was limited to weight loss and physical appearance for a long time. Like many of you, I equated good health with having a flat tummy and looking fit. After having my kids, my primary goal was to lose weight, driven by the pressure to look good, and missing out on health and wellness benefits. I didn’t understand nutrients and how my body works, I will try anything as long as it has to do with losing weight. I didn’t have a relationship with food and understand the reasons for weight gain.

 

The Turning Point

Wellness wasn't a term in my vocabulary until COVID-19 turned my world upside down.  2021 showed me flames, I lost my mother just three months before the birth of my youngest daughter, who was born with serious health challenges. She underwent three surgeries within her first two months of life, with the first one occurring when she was just five days old. 

My flat tummy or physical look didn’t help me during this difficult time, and that’s when it hit me, I knew nothing about wellness. I struggled with grief, postpartum stress, and managing the complexities of my life. How do I process not having parents, nothing can ever prepare you for the death of a loved one, how do I deal with my daughter's health challenges, isn’t it supposed to be the happiest time of our lives? 

That’s how I invested in health and wellness,  a holistic approach to wellness (from nutrition, insulin, glucose, physical exercise, sleep, stress management, mental health, and many more). I'm a health transformation and wellness coach. Your health is your responsibility; no one is coming to save you.

Thank you for reading my blog.  Please share with your family and friends. I'm looking forward to your engagements via the contact form. The follow button and contact form are on the right side of the blog.

Healthy habits and healthy lifestyle = quality of life.