Markus Andrews

Latest story

125 Shares

You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

by

Yes, five minutes. That’s all it takes to whip up this nutritious, no-cook lunch – faster than scrolling through your favourite food app and deciding on a takeaway. This recipe has only nine ingredients and ticks all the boxes for a flavourful, fuss-free desk meal.What’s more, salmon brings a hefty dose of omega-3 fatty acids, essential for brain and heart health. It’s also loaded with B vitamins to keep your energy levels up and supports your immune system thanks to naturally occurring healthy bacteria (found in fresh or smoked varieties). Let’s dig in!

No-Cook Salmon Salad Tartines

Kristina Kurek

A quick, fresh and nutritious lunch in just five minutes. Crisp greens, juicy tomatoes and flaky salmon come together on a hearty slice of bread for a light yet satisfying meal. No cooking required!

Servings 4 servings

1 can salmon drained2 tsp olive oil1 tsp white wine vinegarKosher salt55 g green beans2 scallions 1 finely chopped, 1 thinly sliced½ cup baby arugula chopped4 slices rye bread toastedTomato slices for serving
In a bowl, combine salmon with olive oil, white wine vinegar and pinch salt. Toss with green beans and chopped scallion, then fold in arugula. Top toasts with sliced tomato and salmon salad. Sprinkle with scallions.  

Easy lunch ideas to try this week:This article by Kristina Kurek was originally published on Women’s Health US. More

More stories

  • 125 Shares

    in diet and nutrition

    You Can Make A Healthy, Protein-Packed Lunch In 5 Minutes

    Yes, five minutes. That’s all it takes to whip up this nutritious, no-cook lunch – faster than scrolling through your favourite food app and deciding on a takeaway. This recipe has only nine ingredients and ticks all the boxes for a flavourful, fuss-free desk meal.What’s more, salmon brings a hefty dose of omega-3 fatty acids, essential for brain and heart health. It’s also loaded with B vitamins to keep your energy levels up and supports your immune system thanks to naturally occurring healthy bacteria (found in fresh or smoked varieties). Let’s dig in!

    No-Cook Salmon Salad Tartines

    Kristina Kurek

    A quick, fresh and nutritious lunch in just five minutes. Crisp greens, juicy tomatoes and flaky salmon come together on a hearty slice of bread for a light yet satisfying meal. No cooking required!

    Servings 4 servings

    1 can salmon drained2 tsp olive oil1 tsp white wine vinegarKosher salt55 g green beans2 scallions 1 finely chopped, 1 thinly sliced½ cup baby arugula chopped4 slices rye bread toastedTomato slices for serving
    In a bowl, combine salmon with olive oil, white wine vinegar and pinch salt. Toss with green beans and chopped scallion, then fold in arugula. Top toasts with sliced tomato and salmon salad. Sprinkle with scallions.  

    Easy lunch ideas to try this week:This article by Kristina Kurek was originally published on Women’s Health US. More

  • 200 Shares

    in fitness and body

    How To Find The Right Dumbbell Weight For Your Fitness Goals, According To A Personal Trainer

    Picking the right weight dumbbells is like shopping for clothing: You won’t know what works for you until you actually try it (on). It’d be great if there was some magic equation that would calculate exactly what weights will feel light, medium and heavy for you during different workouts. But unfortunately, it’s not so predictable, because lots of variables affect how much you can lift.Dumbbell weight is “never going to be one-size-fits-all,” says Nellie Barnett, CPT and founder of Nellbells Fitness. The amount you lift is based on your individual physical fitness level, goals (like muscle hypertrophy versus endurance), and the body part you’re working.So, rather than seeking out a specific number, focus on finding your Goldilocks of dumbbells – not too light, not too heavy. If the weight is too light, you won’t challenge your muscles or see results. And if it’s too heavy? You’re more prone to injuring yourself. That ~just right~ weight will help you achieve “what your body is capable of lifting while maintaining proper form,” Barnett says.Ahead, Nellie explains how to find the right weight dumbbells for you and shares guidance on when to level up what you’re lifting:Think about your fitness goals.Lifting dumbbells is so much more than just picking up and putting down weights – you can achieve real strength goals over time by tweaking different variables, like weight, reps and sets, Barnett says. Here are some guidelines to follow for different strength training goals.If you want to…Sculpt muscle: Lift medium to heavy weights for six to 12 reps and three to six sets.

    Build stamina: Lift light weights for 12 or more reps and three sets.

    Lift heavy objects: Lift heavy weights for six or less reps and three to five sets.

    Lift heavy objects quickly: Lift heavy weights for one to two reps and three to five sets.Consider the specific exercise.There’s a reason you can squat way more than you can curl. That’s because smaller muscles like your biceps, shoulders and core are physically unable to lift as much as larger muscles like your back, chest and legs. These latter muscles “can handle heavier weight because they’re designed to generate more power,” Barnett says.That’s why it’s always good to have multiple sets of dumbbells by your side while you’re working out.READ MORE: This One-Dumbbell Workout Is Perfect For Home Or A Packed GymUse the light-to-medium set for these smaller muscle groups:Biceps

    Triceps

    Shoulders

    CoreUse the medium-to-heavy set for these larger muscle groups:Back

    Chest

    LegsPerform a rep test.With your fitness goal and muscle group in mind, grab a lighter weight than you think you can handle (so you don’t risk injury) and try to reach the rep count for each exercise. If your goal is building muscle stamina in your arms, for example, and you think you can handle lifting two-kilogram dumbbells for a minimum of 12 reps, you should conduct a rep test by lifting one-kilogram dumbbells for those 12 reps.When you finish the rep test – even if you had to put your weight down before completing all the desired reps – ask yourself these questions:Am I maintaining proper form throughout all of my reps?

    Am I breathing properly and not holding my breath?

    Am I completing my reps, especially in my first set?If the answer to any of these is “no,” decrease your weight. But if you said “yes” to those questions, then ask yourself these questions:Am I feeling particularly challenged on the last two or three reps?

    Am I performing each rep with control, or am I just breezing through them all?

    Am I actively thinking about the muscles that I’m engaging (a.k.a., the mind-muscle connection)?If the answer to any of these is “no,” increase your weight.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutWhen should I start increasing my dumbbell weight?Once you’ve begun your strength training journey, the main way to get stronger over time is with progressive overload. Essentially, this means increasing at least one variable in your workout (weight, reps, or sets) to ensure you’re consistently challenging your body, Barnett says. So, if you’ve been lifting two-kilogram dumbbells for a month or two, and you’re finding that all of the reps feel easy – not just those last two or three – it’s likely time to increase your weight by a few kilograms.Reebok Dumbbell Set With Case

    4kg Vinyl Dumbbell

    Trojan 20kg Adjustable Dumbbell Set

    Remember: No matter what dumbbell weight you choose, with each workout, you’re one rep closer to becoming stronger!This article by Addison Aloian was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

  • 100 Shares

    in diet and nutrition

    6 Time-Saving Smoothie Hacks That Are Total Game-Changers

    We can all agree that smoothies are the ultimate grab-n-go meal: they’re perfect for breakfast, as a snack, or a quick post-workout refuel. Luckily making one doesn’t need to be a time suck. These smoothie hacks will help you whip up that delicious drink in half the time!The fastest way to get a smoothie in your hands is to… buy one, right? Sure, but your wallet will end up hating you. The solution? Make it yourself.But, let’s get real. Sometimes there just ain’t no time for that — especially in the mornings — because you’re rushing out the door, or like us, you’d rather get an extra 15 minutes of snooze time in the mornings.So, say hello to the smoothie hacks that’ll help up your smoothie game in a time crunch. Ready, steady… get your blenders out!1. Freeze those greensThe worst thing about buying all that kale? Most of it just ends up wilting in the fridge and you have to bin it. So save money (and time) by freezing them instead. Just portion your greens out into labelled Ziplock bags and then you can grab your greens whenever you need them. See ‘ya later, soggy spinach!2. Ice, ice baby!Move over H2O! Rather use your ice tray for freezing coconut water, almond milk or soy. Not only will this add essential nutrients to your smoothie it’ll also add flavour. Plus, you don’t need to measure anything out… all you’ve got to do is grab 5 blocks and you’re ready to blend. Missed your prep window? An ice maker will make sure you’ve got ice ready when you need it.

    Eiger 12KG Bullet Ice Maker

    No smoothie is complete without a liberal helping of ice. And neither is your after-hours cocktail repertoire. This sleek icemaker produces bullet-style cubes that have a hollow core and elongated shape for quicker chilling. User-friendly controls make it super simple to bring on the freeze and a transparent lid gives you a clear view of this ice-making magic in action. With the ability to produce an impressive 12kg of ice per day, you’ll be covered when it comes to your daily and entertainment needs.3. Think aheadWhy not just make a week’s worth of smoothies in one go? Just pour the contents into freezer-friendly jars or containers and store. Defrost your smoothie in the fridge overnight and then just shake it up before drinking.4. Bag itHey, they say ‘preparation is the key to success’… and that truism definitely applies to your breakfast smoothie. If you don’t want to make a bunch of smoothies in advance, just bag all your ingredients instead (including liquid ingredients). In the mood for a banana berry shake today? No, problem. Grab that smoothie pack from the freezer, dump the frozen contents into the blender and bingo! Smoothie done in 10 seconds.5. Have the right tech Your smoothies are only as good as your kit and these top-shelf blenders from Eiger Living will serve up delicious drinks with minimal effort. Consider these your ultimate kitchen remix.

    Eiger Vortex Nutriforce 1000W 8PC Blender

    This powerful blender (it boasts 1000W of power) combines high-quality engineering with modern design and a sleek finish to make a statement in any kitchen. Finetuned for optimum performance and durability, its high-torque copper motor and precision-engineered blades will make short work of any ingredients destined for your smoothie. And it’s versatile, too, including both a grinder and extractor blade for various blends, plus two resealable lids to keep your kitchen efforts fresh. The flip-top drinking lid allows for easy sipping, exactly what you need if you’re en route to the gym.

    Eiger Vortex 600W Jug Blender

    Elevate your blending with the Vortex 600W Jug Blender, a perfect fusion of power and elegance. This blender combines a robust 600W motor with a minimal yet mighty dial, so you can blend to your preferred texture. Whether you’re whipping up smoothies, soups or sauces, the Vortex delivers dynamite in a small(er) package, making every blend an effortless indulgence.

    Eiger Vortex 2000W Jug Blender

    With 2000 watts of power, this blender is the definition of a powerhouse. In other words, it’ll elevate every mix. But it’s not all brawn and no finesse: the Vortex serves up sleek functionality, giving you precise control over texture and taste. Whether you’re whipping up a post-workout smoothie, quick soup or game-changing sauce for your braai, the Vortex delivers unparalleled performance and simplicity, making every blend an effortless indulgence.And the cleanup? There’s a time-saving hack for that too…The WORST part of making smoothies is the cleanup. Well, forget washing that blender by hand. Simple squirt some washing-up liquid into your blender, fill it up to the half-way mark with water and turn it on. A few turbo-charged pulses and a quick rinse later, your blender will be sparkling clean.Try These Smoothie Recipes: Enhance your everyday living with Eiger appliances exclusively available at Makro and Game stores countrywide. Shop the entire range at Makro.co.za and Game.co.za.**WH Partnership More

  • 125 Shares

    in fitness and body

    4 Reasons Why You Should Make Zumba Your Favourite Exercise

    You’re not a fan of lifting weights, and the thought of running makes you want to sink deeper under the covers, but you still want to exercise. Zumba is the perfect workout to get you out of your dilemma.Zumba has been in the spotlight ever since it was first introduced by Columbian choreographer, Alberto Perez, in the 1990’s. And decades later, the dance-inspired fitness routine has collected millions of enthusiasts worldwide.One of these enthusiasts is Cindy Abrahams, who’s been a Zumba instructor for several years. Here, she explains exactly why you should try Zumba…1. It’s A Full-Body WorkoutWhile you won’t get the same definition as you would with strength training, Zumba still engages all your muscles. From the neck rolling in your warm-up to the dancing on your toes in a salsa. “When you’re lifting your arms, your shoulders feel it as you’re holding your arms up all the time, and so will your abs, because dancing comes from your core,” explains Cindy.READ MORE: Get Moving The Fun Way With This High-Energy Dance Workout2. It Will Help You Lose WeightZumba is a fun cardio workout. While you’re dancing your heart out to catchy pop music, you’re also burning kilojoules. “You may not see a bigger bicep or quad,” she says, “but Zumba is great for losing the kilojoules and the water weight.” Perfect for your weight loss goals.3. Anyone Can Do ItWhether you’re a fitness junkie, or you haven’t been off the couch in years. Zumba is suitable for everyone. “I have people in my Sunday morning class with hip and knee replacements, and they can do it,” says Cindy. And those who lack co-ordination? “It doesn’t matter if you have two left feet,” she explains. “It’s just about you having fun with the music and letting yourself come out.”READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout4. You Can Do It AnywhereIt’s raining outside, and the last thing you feel like doing is dragging yourself to the gym. No worries, you can do Zumba in the comfort of your own home. Whether you’re an avid Zumba dancer doing the routine off by heart, or you’re a newbie dancing along to a video. “My mother is 75 and she does it in the kitchen when she’s cooking and she’s got a heart problem,” says Cindy.Salsa along with Cindy:
    [embedded content] More

  • 225 Shares

    in fitness and body

    Power Walking Amps Up The Health Benefits Of A Daily Stroll – Here’s How To Do It Right

    The term “power walking” might make you think of days past, but I’ll say it: It’s so back. Walking in general is beyond popular right now because this low-impact exercise has a bunch of benefits – both mental and physical. And while walking is great for you in general, some walking speeds and styles are more beneficial for your health than others. One way to power up your next walk? You guessed it: Turn your walk into a power walk. Here’s how.Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Laura A. Richardson, PhD, a professor of Applied Exercise Science and Movement Science at the University of Michigan School of Kinesiology.What constitutes a power walk?A power walk is more than a leisurely stroll, experts say. “You’re putting in effort beyond what would normally be a comfortable walking pace,” says Alexander Rothstein.In fact, while the actual kilometres per hour will be different for everyone, a power walk should be done at your maximum walking pace. Basically, in addition to a few other form techniques (more on that in a sec), the key to power walking is simply walking as fast as you can.If you’re a beginner, good news: You’ll see benefits with as few as 10 minutes of power walking.How do you know if you’re in a power-walking zone? If you think about your effort on a scale from one to 10 (also known as the rate of perceived exertion, or RPE, scale), you should be at a seven, says Laura A. Richardson. While the workout should be challenging, you *won’t* be at an eight or higher on the RPE scale just because that’s not sustainable for long-term exercise – and you want to sustain your power walk for at least 30 minutes to get all the cardiovascular benefits. Physically, you’ll feel your heart rate increase and start to breathe heavier – and you might notice your calves feel more engaged.Proper Power Walking Form, ExplainedBeyond walking at a brisk pace, a key part of power walking is bending and swinging your arms to propel yourself forward and keeping your core engaged. “It should really be a full-body exercise,” Richardson says. (If you feel like your movement is a little dramatic or exaggerated, you’re probably doing a power walk right.)Since you’ll be walking pretty fast, it’s important to keep an eye on your posture. You shouldn’t be leaning forward, says Rothstein. Instead, keep your head over your chest and shoulders, careful not to round at your spine or hinge at your hips. In terms of your stride, you’re going to want to take more, rather than longer steps.Where you walk also matters, both experts agree. Incorporating hills and inclined terrain is ideal and will make sure you’re really able to keep your power walk challenging, they say. And, if you’re not quite able to go as fast as you want to yet, try incorporating intervals to your walk to build up to a sustained faster pace.Power walking form tips:Bend and swing arms for momentum

    Engage core

    Maintain a tall posture

    Take smaller steps versus long stridesREAD MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s WhyA 20-Minute Power Walking Workout To TryAny aerobic exercise, power walking included, should start with a warm-up to slowly transition your heart into exercise mode, says Richardson. With power walking, that just means walking at a slower pace at first. When venturing on your own power walk, anywhere from three to five minutes at a slower pace will suffice.If you’re someone who is already active, try sustaining your power walk for 30 to 40 minutes to make sure you’re getting full cardiorespiratory benefits, and if you’re a beginner, good news: You’ll see benefits with as few as 10 minutes, says Richardson.Each week you can increase your walks by 10 minutes, with the goal of hitting the CDC-recommended 150 minutes of moderate to intense exercise per week.BUY NOW: The Big Book Of Walking Workouts eBookSample Power Walk Routine For BeginnersWarm-up (five minutes): Before you start power walking, it’s important to do a warm-up, says Richardson. All that entails is walking at your natural, slower pace before kicking it up a gear.Power walk (10 minutes): Now that your body is moving and blood is flowing, increase your pace to your maximum walking pace, making sure you engage arms and core and ideally varying your incline.Cooldown (five minutes): Return to your natural walking pace.READ MORE: How Often To Replace Walking Shoes, According To DoctorsWhy Power Walking Is So Good For YouPower walking gives you all of the benefits of walking like boosting your mood, conditioning your heart and strengthening your muscles, but turned up a notch. This is because power walking increases the intensity of a walk and therefore demands more of your heart and body, says Rothstein.A more intense walk taxes your cardiorespiratory system more, turns over more oxygen and burns more calories. It also should help improve blood pressure and blood glucose levels, says Richardson. All in all, a power walk is a more efficient way to get the benefits of walking.This article by Olivia Luppino was originally published on Women’s Health US. More

  • 113 Shares

    in fitness and body

    How Often To Replace Walking Shoes, According To Doctors

    A good pair of walking shoes can get pricey, so I can’t blame you if you want to get every last kilometre out of yours. But, there comes a point when it’s probably best to swap them out for new ones, whether it’s to minimise injury risk or because they can’t stand up to the elements anymore, experts agree.Doctors do have a rule of thumb for how often to replace walking shoes, though there are a few more considerations too. “In general, we say a shoe meant for walking or running should be changed about every 600 to 800 kilometres,” says Lauren Hannon Redler. “If you do some quick math, for a lot of active people that’s getting a new pair of shoes twice a year, which is probably way more frequently than most of us are doing.”While 600 to 800 kilometres gives you a ballpark for when you should replace your sneakers, the right time to get new walking shoes actually depends on a lot of factors, from the brand to the terrain you walk on. You also might have no idea how many kilometres you’ve walked in your trusty pair (I know I don’t!), so if that metric doesn’t work for you, there are plenty of other ways to know when it’s time.Meet the experts: Lauren Hannon Redler, MD, is an orthopaedic surgeon and sports medicine physician at NewYork-Presbyterian/Columbia University Irving Medical Center. Nicole Belkin, MD, is an orthopaedic surgeon at NewYork-Presbyterian Hudson Valley Hospital and Columbia University Irving Medical Center.Telltale Signs That It’s Time To Replace Your Walking ShoesWhile the 600 to 800 kilometres is a decent general rule of thumb, it doesn’t tell the full story, says Nicole Belkin. This range can give you a good idea of when to switch, but really, the best way to know it’s time for new shoes is to see how they feel.If a shoe is suddenly giving you calluses or blisters, it might be too worn. And old sneakers don’t just affect your feet. If you’re noticing that you have pain in your ankles, knees, hips, or lower back after a walk – and nothing else in your routine has changed – that might be a sign that your shoes aren’t as supportive as they once were, says Dr Belkin. You should also take a close look at your shoes. Is their traction suddenly flat? Is their cushioning just not as springy and supportive? These are other signs it might be time to replace, says Dr Belkin.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study FindsAlso keep in mind that different factors will speed up or slow down how often you should replace your shoes. One of the biggest factors for shoe longevity is how durable your pair is, says Dr. Belkin. Some shoes simply don’t last much longer than a few months because their traction gets worn out, so you’ll need to pay attention to how sturdy your shoes are over time.Plus, where and how you walk will impact how often you should replace your walking shoes. Hot asphalt will wear your soles faster, says Dr. Belkin, and a treadmill almost has a sandpaper effect on them. Meanwhile, an indoor track is probably the most sneaker-friendly terrain.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight LossWhen it comes to how you walk, the part of your foot that hits the ground first is going to get worn the quickest. “Whether people pronate, supinate, have a little bit of angulation in the knee, or a little bit of asymmetry in their flexibility of their ankles can really affect the wear patterns on shoes,” Dr Belkin says. This just might mean that one part of your shoes gets worn a lot faster than other parts, which might mean you need to replace your sneakers more frequently.All of this is to say that you should look at your sneakers for signs of wear and consider how your body feels after taking them out for a spin to determine if it’s time to order a new pair. You might find your favourite sneakers don’t have great durability, so they need to be swapped out sooner than 600 kilometres, or you might find they still feel super supportive at 800.It’s a good time to replace your walking shoes if…The traction is worn

    You’re getting calluses or blisters

    The padding on the shoe isn’t quite as spongy as it once was

    Your ankles, knees, hips, or lower back feel sore after a walk

    One specific area of the shoe is extra worn down due to your individual gaitWH Editors’ Favourite Walking Shoes

    Womens Nike Initiator

    “I often put fashion over function and end up in a pair of shoes far too uncomfortable for far too long. Luckily these are both functional and fashionable so I don’t have to compromise! Great for a hot girl walk!” – Kelleigh Korevaar, Managing Editor

    Under Armour Infinite Pro Running Shoes

    “With support and stability exactly where you need it, these shoes are my go-to for long walks or full days on my feet at events. They’re lightweight, springy and unbelievably comfortable.” – Chamain van Zyl, Online Editor

    adidas Supernova 2.0 Shoes

    “Light and comfy, I could walk forever in these! They honestly make me feel like I’m walking on clouds.” – Kemong Mopedi, Deputy Editor

    Reebok Nano Gym

    “I want a shoe that can do it all and I love these for walks on the promenade, elevating an activewear outfit and most importantly for HIIT and strength training sessions in the gym. It’s a serious allrounder!” – Kelleigh Korevaar, Managing Editor

    How To Make Your Sneakers Last LongerFirst, if you’re investing in a really good pair, consider using them only for walking. Obviously, if you only use your sneakers for walking, you’d be using them less, which will extend their life and keep them fresh for the activity they’re meant for. This all comes down to whether that’s realistic for you, though. “I don’t think that everyone needs to have their special walking shoes,” says Dr. Belkin – unless that’s your preference.You can also be thoughtful about the environment you wear them in and avoid using them in inclement weather. Harsh terrain and weather tend to affect the upper fabric of your shoes, which could stretch them out, says Dr. Belkin.Finally, be careful with how you wash your shoes. “Sometimes putting them in a washing machine is totally fine and sometimes that really leads to their early demise,” says Dr. Belkin. Putting shoes in the washing machine is a risk because, in general, you want to avoid exposing them to extreme temps, which could change their structure and how the shoe fits to your foot. Hand washing in cold water is better than throwing them in the spin cycle – and air drying is better than a machine-dry.Taking care of your shoes by being thoughtful about when you wear them and how you treat them should extend their mileage, but it isn’t the worst thing in the world to invest in a new pair from time to time. “Getting new shoes is kind of fun,” says Dr. Belkin.This article by Olivia Luppino was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team. More

  • 113 Shares

    in diet and nutrition

    A Homemade Granola Recipe That Doesn’t Taste Like Cardboard

    Nothing beats a good homemade recipe that’s packed full of the good stuff – coconut, nuts, seeds, spices, ginger – and this one’s got ’em all! Best part (besides this granola being damn delicious)? These ingredients are great for your skin. Gingerol, the antioxidant in ginger, not only helps tone your skin, but also acts as an anti-inflammatory, which can help firm it up to look more youthful. It helps calm rashes and acne-prone skin, too!How To Make Your Own Granola At Home

    Homemade Breakfast Granola

    This recipe only takes 15 minutes to make, and is packed with all the good stuff – coconut, nuts, seeds, spices and ginger.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course Breakfast

    Servings 5 servingsCalories 699 kcal

    2 tbsp freshly grated ginger⅓ cup desiccated coconut⅔ cup coconut flakes1 cup macadamia nuts chopped⅓ cup almonds chopped⅓ cup pumpkin seeds10 medjool dates choppedPinch ground cinnamonPinch ground nutmeg½ cup coconut oil
    Preheat oven to 180°C.Mix all the ingredients together in a large bowl, making sure that the coconut oil coats evenly.Spread the mixture onto a parchment-paper-lined baking tray and bake for 15 minutes, or until golden brown. Cool, then pop this mixture into a large sealable container, or divide into five zip-lock bags. Breakfast sorted for the week? You glow girl!

    Keyword cereal

    SERVES 5. Per serving (114g): 2 926kJ, 60g fat (35g sat), 37g carbs, 10mg sodium, 8g fibre, 8g proteinTIP: Instead of eating your granola with milk, mash one banana, mix in one tablespoon of nut butter and heat for 30 seconds to “melt” slightly until it has a similar consistency to yoghurt. Mix in granola and munch down – yum!Shop The Ingredients For This Homemade Granola

    Faithful to Nature Raw South African Almonds

    Almonds are the ultimate “power snack”, with their rich nutritional benefits and low glycaemic index for lasting energy.

    Organic Odourless Coconut Oil 500 ml

    Coconut oil is still a saturated fat, but it has a lower smoke point, making it less ideal for recipes involving high heat. However, it’s perfect for baked goods and granola.

    Faithful to Nature Macadamia Nuts – Raw

    Macadamia nuts are top-level when it comes to nut rankings, the real crème de la crème — packing heaps of benefits into those little beige bods.

    Looking for more breakfast ideas? Make this healthy tropical coconut granola or these high-protein brekkies. Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

  • 163 Shares

    in fitness and body

    You Can Sculpt Your Whole Body With This One R199 Piece Of Equipment

    Kettlebells were made for so much more than swinging! Case in point: This full body kettlebell workout uses just one ‘bell to tone your whole body. You can do four rounds for a 20-minute workout or six rounds for a 30-minute workout.READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A TrainerKettlebell vs Dumbbell: What’s The Difference?So what’s the difference between a kettlebell and a dumbbell? Aside from the obvious – they look nothing alike – a kettlebell’s centre of gravity is off centre. So when you use it, your body is making micro-corrections to keep the weight stable. You might not even notice them, but they’re strengthening your stabiliser muscles, which help in all exercises and daily life.The handles of a kettlebell are typically thicker than those of a dumbbell so you’re building grip strength. And the kettlebell is easier to manoeuvre, making it good for dynamic movements, like snatches and swings.Dumbbells, on the other hand, come into their own for more traditional, basic strength moves. It’s a lot easier to go heavy with dumbbells than with a kettlebell.READ MORE: 7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss3 Kettlebells To BuyTrojan 8Kg Kettlebell

    Mr Price Sport 6KG Kettlebell

    Mr Price Sport 3KG Kettlebell

    Your Full Body Kettlebell WorkoutThis workout, by Men’s Health cover guy Johry Batt uses just a kettlebell and your own body weight. And while there is a swing involved, that’s definitely not all you’ll be doing!One Round = 5 Min Per Round (Do 4-6 Rounds)Minute 1: Kettlebell Swing

    Minute 2: Single-Arm Kettlebell Swing (Right)

    Minute 3: Single-Arm Kettlebell Swing (Left)

    Minute 4: Kettlebell High Pull

    Minute 5: Russian Twist (15 per side = 30 in total)For this workout, you’ll need: A kettlebell; a timerIf your timer has intervals, set it for one-minute intervals. If it doesn’t, just make sure it displays seconds and keep your eye on it.Do the moves in order, starting each move at the start of a fresh minute, and do 10 to 15 reps.

    Rest for the remainder of that minute.

    When the next minute starts, do 10 to 15 reps of the next move.

    Once you’ve done all moves, take a breather, then go again.Do four rounds for a 20-minute workout. Or six rounds for a 30-minute workout.READ MORE: One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body WorkoutKettlebell SwingHow To:Stand with feet slightly wider than shoulder-width apart. Hold a kettlebell in front of your body with both hands, arms straight.

    With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs. Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height.

    Thrust your hips forward, and engage your glutes and core as you stand up straight. When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.

    Allow the kettlebell to swing back down through your legs. That’s 1 rep. Do 10 to 15 reps.Single-Arm Kettlebell SquatHow To:Stand with feet hip-width apart, then jump three times to find squat stance.

    Bend your knees until you’re in a natural squatting position and grab the kettlebell on top of handle so it lands vertically on the forearm. Keep the elbow by the ribcage and maintain slight wrist flexion so your knuckles are up.

    With toes pointing straight ahead, allow knees to soften and drive forward as you drop. Hold for 1 second at the bottom. 

    Then, press feet into floor, return to standing. 

    Reverse movement to return to starting position. That’s 1 rep. Do 10 to 15 reps.Kettlebell High PullHow To:Start with your feet slightly more than shoulder-width apart with the kettlebell on the floor between your feet.

    With your spine in a neutral position, bend your knees and lower into a squat position.

    Using both hands, pick up the kettlebell and push through your heels. Engage your core as you move back up to your original standing position, pulling the kettlebell to hip level as you go.

    Raise the kettlebell until the handle reaches chin level, pointing your elbows up in the process. Lower the kettlebell back to your waist and get back into your squat stance. That’s 1 rep. Do 10 to 15 reps.Russian TwistHow To:Sit on the ground with your knees bent and your feet flat on the floor.

    Lean back slightly and lift your feet off the ground a few centimetres, balancing on your butt.

    Hold a kettlebell at your chest and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep. Do 15 reps per side (30 in total).Watch Men’s Health Cover Guy Johry Batt Demo The Moves… [embedded content]Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More