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    “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

    When it comes to a weight loss journey, breaking bad habits is not easy. But sometimes, having a bit of grit and loads of consistency can yield amazing results. This is how Liz Dumagude found her freedom and lost over 30kg.

    Liz’s Weight Loss Journey:

    What Led To Liz’s Weight Gain

    Elizabeth Dumagude, a “reformed party girl, ” loved eating and drinking. “I would go out every weekend and drink excessively, which led to me eating any and everything in sight,” she explains. “I would have a Steers Wacky Wednesday meal every Wednesday, multiple McDonald’s meals or pizza from Friday through Sunday, whilst mindlessly snacking on chips, chocolates and so on.”

    Eventually, her lifestyle caught up with her when she spotted a holiday picture of herself. She weighed 85kg and was unhappy. “I could hardly recognise the person I was looking at,” she notes.

    Things had come to a head: she felt uncomfortable in her body and was exhausted. “My clothes had tripled in size, and I kept eating my feelings,” she says. “I joined a gym the very next day.” 

    READ MORE: Here’s How Better With Balance Influencer Michaela Mallett Healed Her Relationship With Food

    How Liz Changed Her Life And Lost 31kg

    She’d found a small gym in Sunninghill and started attending their group fitness classes three times a week. “I would rotate between 45-minute high-intensity cardio classes, spinning and boxing,” she says. The biggest change? Elizabeth had stopped going out partying as much – which meant far fewer junk food excursions. 

    After some time, she decided to hire a personal trainer to really fine-tune her new nutrition. She’d also set herself a new goal: to venture into the weights section at the gym. (If this is your goal too, check out our beginner’s guide to weightlifting here).

    For breakfast, Elizabeth opted for oats, snacked on rice cakes and swapped out the burgers for stir-fried veg with rice. Her lifestyle had done a complete 180, too. “I swapped out all my sodas for sugar-free options, added sugar-free jelly, puddings and, sweets for my sweet tooth and opted for red wine or a gin and sugar-free tonic when I went out with friends,” she explains.

    READ MORE: How To *Actually* Lose Belly Fat With Diet And Exercise

    How Liz’s Transformation Changed Her Life

    Six years on, Liz has not only lost the weight (she now weighs 54kg), but has carved out muscle that enabled her to compete in fitness competitions. This year, she placed first as the 2023 IFBB SA Regional, National & Overall Wellness Champion.

    Mostly, she just feels so much better for it. “I am so much stronger and fitter; taking the stairs doesn’t feel like a chore anymore,” she says.

    “Now, I focus on how I look and feel, how my clothes fit and how I am progressing in the gym.”

    READ MORE: TikTok’s Viral 30-30-30 Challenge: Does It Work For Weight Loss?

    Liz’s Weight Loss Tips For Someone Starting Their Weight Loss Journey

    1. Be Patient

    “This is a weight-loss JOURNEY, you will make mistakes along the way, but keep going!”

    2. Eat In Moderation

    “You do not need to cut out any food groups to reach your goals.”

    3. Get Moving!

    “Find an activity that you love. You don’t need to be in the gym if that is not what you enjoy.” More

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    3 Low-Calorie Raw Dinner Recipes For When Load Shedding Catches You By Surprise

    In need of some low calorie load shedding recipes for dinner or lunch? Then you need to try these raw dishes that you can prep even when the lights are out.

    And if you thought raw food was limited to green, vegan salads, then it’s time for an education. Here are some delicious dishes that are low in calories and will impress not only yourself but anyone you serve them to!

    READ MORE: 3 No-Cook Recipes You Can Make During Load Shedding

    3 Load Shedding Recipes To Add To Save For When You Need Them

    1. Angelfish Ceviche

    Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).

    Angelfish Ceviche

    Amy Hopkins

    Looking for an easy, high-protein meal that you don’t need to cook? This Angelfish ceviche is perfectly balanced, amazingly tangy and makes the perfect easy dinner (especially if there is load shedding).16g fat (2.5g sat fat), 17g carbs, 75mg sodium, 5g fibre, 20g protein

    Prep Time 15 minutes minsTotal Time 1 hour hr 15 minutes mins

    Course Main CourseCuisine Peruvian

    Servings 6 peopleCalories 280 kcal

    800 grams Angelfish filletsSea saltJuice of 5 limes1 handful Fresh mint1 handful Fresh coriander2 Avocados½ SpanspekFor the dressing¼ cup Extra-virgin olive oilJuice of 1 orangeJuice of 1 limeRaw honey (or coconut blossom nectar)1 clove Garlic, finely chopped1 Red chilli, finely chopped½ Red onion, finely choppedSea saltFreshly ground black pepper
    Slice the fish fillets into five- to seven-millimetre cubes, then place into an airtight container with a pinch of sea salt and lime juice. Mix the juice into the fish gently and place in the fridge for one hour to cure.Mix together all the dressing ingredients and set aside. Season to taste.Pick the leaves off the herbs, discard the stalks and set aside.Chop the avocado and spanspek into cubes the same size as the fish and set aside in separate bowls.Remove the fish from the fridge; it should be opaque in colour. Drain the juices and discard. Mix in the avocado, spanspek and dressing. Toss gently to combine.Portion fish mixture into eight bowls. Divide herbs among the bowls and serve immediately.

    Keyword fish, Healthy Recipes, high-protein, Loadshedding-Friendly, No-Cook Recipes

    READ MORE: 2 Lunches You Can Prepare Ahead Of Time (For The Office Or Load Shedding)

    2. Ostrich Steak Tartare

    Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.

    Ostrich Steak Tartare

    Amy Hopkins

    Everyone’s favourite healthy protein has gotten a makeover! This ostrich steak tartare is the perfect post-gym, high-protein load shedding recipe.32g fat (5g sat fat), 6g carbs, 1240mg sodium, 2g fibre, 26g protein

    Prep Time 15 minutes mins

    Course Main CourseCuisine French

    Servings 1 personCalories 330 kcal

    100 grams Ostrich fillet1 Tbsp Lemon juice, freshly squeezed1 Tbsp Extra-virgin olive oil1 Tbsp Red onion, finely chopped1 Tbsp Chives, chopped 1 tsp Mustard seeds5 Capers, chopped½ Gherkin, finely sliced1 large Free-range egg yolkFlat-leaf parsley, for garnishing
    Remove any sinew from the meat, rinse under water and pat dry. Slice into thin strips, then crosswise into tiny cubes. Place in a glass bowl.Pour lemon juice over the meat immediately, so that it cures slightly. Mix in olive oil and set aside while you chop the rest of the ingredients.Mix the red onion, chives, mustard seeds, capers and gherkin into the ostrich. Spoon onto a plate, gently making a well in the centre. Place the yolk into the well and serve with parsley.

    Keyword high-protein, Loadshedding-Friendly, No-Cook Recipes, Ostrich

    READ MORE: 11 Avo Toast Recipes That’ll Fill You Up For Less Than 350 Calories

    3. Rainbow Phad Thai

    Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.

    Rainbow Phad Thai

    Amy Hopkins

    Been struggling to get in your 5-a-day? Not anymore thanks to this veggie-packed meal! Best part? There is no cooking involved and the sauce can be used to elevate any dish.4g fat (1g sat fat), 25g carbs, 300mg sodium, 5g fibre, 5g protein

    Prep Time 15 minutes mins

    Course SaladCuisine Thai

    Servings 6 peopleCalories 140 kcal

    6 Baby marrows, julienned or spiralised1 large Red pepper, thinly sliced2 large Carrots, grated or julienned½ Red or purple cabbage (about 350g), sliced6 Spring onions, white and pale-green parts finely chopped1 handful Fresh coriander, roughly chopped2 handfuls Bean sprouts1 Tbsp Sesame seedsFor the dressing3 Tbsp Freshly squeezed lime juice, plus extra limes to serve3 Tbsp Low-sodium soy sauce3 Tbsp Honey2 Tbsp Sugar-free peanut butter3 Tbsp Grated ginger2 cloves Garlic, finely chopped1 Red chilli, finely choppedSaltFreshly ground black pepper
    Place all vegetables in a large bowl. Garnish with coriander, sprouts and sesame seeds.Whisk together all dressing ingredients, taste to check flavours (add water to thin, if necessary), then toss with vegetables. Serve with extra lime wedges.

    Keyword chopped salad, healthy, Healthy Recipes, Loadshedding-Friendly, No-Cook Recipes, salad, vegetarian

    READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner More

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    Does The ‘Watermelon Diet’ Work For Weight Loss? How It Works And If It’s Safe, According To Experts

    When you’re on a weight loss journey, it’s understandable to want to eat healthy foods that help you achieve your goals. If you want results fast, trends like the watermelon diet may sound particularly appealing. Watermelon has many health benefits, like possibly boosting your heart health and immunity, per a recent study. But what is the watermelon diet, exactly?

    It appears that the diet started trending after cheerleader Gabi Butler spoke about it on season two of the Netflix docu-series Cheer. On the show, she claimed that she ate only watermelon for three days and that it helped her “flush out anything sitting in [her] stomach.” After the three-day “cleanse,” she resumed her normal routine.

    Whether you heard about the watermelon diet on the show or perhaps saw it trending elsewhere online, you probably have questions. What does the fad diet involve? Does it work for weight loss? And more importantly, is it safe?

    Ahead, nutrition experts share the benefits and risks of the watermelon diet and whether or not it’s recommended for weight loss.

    Meet the experts: Keri Gans, RD, is a New York-based registered dietician and author of The Small Change Diet, a book about incorporating small changes and healthy habits to ensure a lifetime of good health. Samantha Cassetty, RD, is a New York-based registered dietician and co-author of Sugar Shock, a guidebook to reduce sugar intake and live a healthier life.

    What is the watermelon diet, exactly?

    The watermelon diet is a phenomenon that seemed to gain popularity in 2022 on social media and is not an official diet plan, says Samantha Cassetty, RD, a dietician and co-author of Sugar Shock. The origins of the diet are somewhat unknown and it appears there is no official “plan” to follow.

    However, it is often framed as a cleanse or “detox” in which users eat only watermelon for a set amount of time. Duration varies—some TikTokers eat watermelon consecutively for three days in a row, while others claim to have followed the routine for 30 days or more.

    Based on social media, it seems there are many ways to approach the watermelon diet. One TikTok user blended watermelon with lemon and fresh mint and consumed six bottles a day for seven days. Another user drank watermelon as juice for three days before returning to their regular diet and said they lost 1 kilogram in the process (they also called out how the diet gave them leg cramps, supposedly due to lack of nutrients).

    People are drawn to the watermelon diet’s detox-like effect, however, the idea that it cleanses your system, so to speak, isn’t necessarily accurate.

    “The idea is to clear toxins and kickstart weight loss without feeling too hungry, [but] you don’t need to consume a type of food to detox the body,” says Cassetty. “Your body is designed to eliminate toxins on [its] own—that’s what your kidney and liver do for you every day naturally,” she points out.

    Benefits Of The Watermelon Diet

    There is no scientific evidence to support a watermelon cleanse. That said, watermelon itself is a nutritious food packed with vitamins and antioxidants, according to the U.S. Department of Agriculture (USDA). It contains vitamin A, which can help your vision and immune system, per a study published in the Journal of Clinical Medicine—along with vitamin C and vitamin B6, which have similar immune-boosting benefits. Watermelon also contains lycopene, which has been linked to decreases in heart disease and certain cancers, per the USDA. Additionally, the amino acids in watermelon may help reduce blood pressure and support exercise performance, according to a recent study.

    Watermelon is a low-calorie fruit that’s made of approximately 90 percent water, per the USDA—so if you’re trying to stay hydrated and achieve a calorie deficit, it might be a helpful snack for weight loss. Daily watermelon consumption may help reduce body weight and body mass index (BMI), per a study published in Nutrients, and eating it regularly may help you lose weight due to its low sodium, saturated fat and cholesterol, according to a recent study.

    Risks Of The Watermelon Diet

    Despite its benefits, the fruit-forward fad diet can come with harmful side effects. “Drastically reducing calorie intake may make you feel dizzy, lightheaded and nauseous,” Cassetty says. Eating tons of fruit can also overwhelm your GI system and potentially lead to gas, bloating and diarrhoea, she adds.

    “[The watermelon diet] is not suitable if you are pregnant, nursing, or if you have a health condition, eating disorder, or history of disordered eating,” Cassetty says. It’s also not recommended if you work out a lot since watermelon doesn’t contain enough fuel for activity and recovery, she adds. The diet also negatively impacts your ability to respond to hunger cues, enjoy nourishing meals and can hinder your ability to learn what a well-balanced meal actually is, Cassetty says.

    Ultimately, this is an extreme diet that experts recommend you avoid. “Any diet that aims to restrict sets the user up for ultimate failure,” says Keri Gans. The watermelon cleanse focuses on a “quick fix” rather than introducing sustainable healthy habits to kickstart weight loss, which in itself is problematic, she says.

    Does the watermelon diet work for weight loss?

    By only eating watermelon (which, again, is mostly water), you’ll likely see weight changes within a few days. However, the watermelon diet is a short-term solution and is not a sustainable weight loss practice. “You will [likely] lose water weight, but once you start eating other foods, all your weight will come back,” Gans says.

    The trend can seem appealing for folks on a weight loss journey since it feels attainable and lasts a short time compared to other diet plans, says Cassetty. “[It] seems more approachable than other fasting protocols because it is very clear cut,” she says. “When eating feels overwhelming, having a clear plan feels doable.” But by eliminating other foods and only focusing on one, you aren’t learning anything about healthy eating habits, Gans adds.

    The bottom line? Watermelon may work temporarily, but it shouldn’t be the only thing you’re consuming for weight loss. “Even though watermelon is a healthy food, it is not healthy to exist on watermelon alone—and that would be the same for any single food, whether it’s cake or kale,” Cassetty says. By only focusing on one item, you’re eliminating vital proteins and healthy fats, which are essential nutrients for the body, she says.

    How To Jumpstart A Weight Loss Journey Instead

    If weight loss is your main goal, there are healthier options out there than the watermelon diet, says Gans. Experts recommend shifting your mindset away from restricting foods and instead focusing on what you should include. “You can start by adding a fruit to your breakfast, then adding a vegetable to your lunch and dinner,” says Cassetty. This is especially helpful since most people don’t get enough fruits and veggies in general, she says.

    Although Cassetty and Gans do not recommend the watermelon diet, eating the popular fruit could help accelerate weight loss if combined with other balanced food groups. For example, eating watermelon as a snack may help you eliminate cravings in between meals or function as a dessert substitute to help you cut back on sugar, they say. Ultimately, integrating watermelon into your diet can help with weight loss, but shouldn’t be viewed as the end-all, be-all solution.

    This article by Lauren Dresner was originally published on womenshealthmag.com. More

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    9 Bodyweight Exercises That Will Improve Your Mobility

    Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. And the ability to move and control your bodyweight is very important for daily life. In fact, even if you don’t realise it, you are performing variations of bodyweight exercises every day.

    That’s why we turned to a pro to help create a wuick workout you can do any time, any place. Co-owner of Pride Fighting Academy, Jess Mouneimne takes us through nine bodyweight exercises that will improve your mobility.

    Meet The Expert: Jess Mouneimne is a pro fighter and the co-owner of Pride Fighting Academy.

    How To Do This Bodyweight Mobility Workout

    Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

    1. Rolling cobra

    Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra style position (B). Continue for 45 seconds.

    READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

    2. Beast reach to high plank

    From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

    3. Beast reach, high plank, runners lunge

    Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

    READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

    4. Beast reach, high plank, runner lunge to sit through

    Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

    5. Crocodile push-ups

    Starting in a standard push up position (A). Bend your elbows as you bend one knee and bring the leg to your elbow (B). Repeat both sides for 45 seconds.

    READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    6. Broad jump and back crawl

    Start standing, bend your knees, and jump as far forward as you can. Come down to a tabletop with knees off the mat and shuffle backward in this position (A). Repeat 45 seconds.

    7. Shoulder taps to yoga squat

    Starting in a tabletop with knees off the mat (A). Tap each shoulder four times and then jump forward landing in a yoga squat (B). Jump back and repeat for 45 seconds.

    8. Hip ups

    Start lying on your back, legs off the floor, in line with your hips (A) Draw your knees into your chest and send your hips up high as you stack your legs over your hips (B). Repeat 45 seconds.

    9. 2 Point arm extensions

    Starting in tabletop with knees off that mat (A)  Extend opposite arm and opposite leg out (B). Draw the arm and leg while allows the elbow and knee to touch (C). Repeat both sides for 45 seconds.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Watch The Workout Video Below And Follow Along:

    [embedded content] More

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    Quick Air Fryer Delights

    Busy times call for ‘quick’, ‘healthy’ and ‘convenient’ to be the only operative words in the kitchen. And this is why we’re clinging on to these air fryer recipes from Lelia Castello’s Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals for dear sanity.

    Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    From quick midweek dinners to weekend delights, each dish boasts minimum effort and a few simple ingredients. Featuring appetisers, mains, one-pot wonders and desserts, this air fryer cookbook ensures flavour-packed meals with every turn of the page.

    5 Quick And Easy Air Fryer Recipes

    Pink Peppercorn-Crusted Tuna with Artichoke and Pine Nut Caponata

    Chef Monché Muller

    From Harvest Table: A Culinary Journey Through the Wine Regions of France, Italy, Spain and South Africa

    Prep Time 30 minutes mins

    Course Lunch, Main Course

    Servings 4 servings

    1 Braai Stand1 Griddle Pan
    For the tuna4 Tbsp Pink peppercorns, crushed 1 Tbsp Pink Himalayan salt1 Lemon, zested1 Tbsp Extra virgin olive oil800g Fresh tuna loinMarjoram, deep-fried to garnishFor the caponata200g Pine nuts2 tsp Sweet paprika2 tsp Cumin seeds½ tsp Turmeric375ml Extra virgin olive oil100g Capers, drained165ml Fresh lemon juice2 Tbsp Marjoram, chopped800g Artichoke hearts, halved
    To make the tuna, combine the crushed peppercorns, salt, lemon zest and olive oil. Cover the tuna loin with the pepper crust on all sides.Sear the tuna over very hot coals on all sides, leaving the inside raw. Also grill the artichoke hearts (for the caponata) for a few minutes, until charred.Cool the tuna on a chopping board for about 10 minutes, then cut into 1 cm-thick slices.To make the caponata, toast the pine nuts in a dry saucepan over medium-high heat until golden. Add the spices and toast until fragrant.Add the olive oil and bring to a low simmer. Add the capers and fry until crispy.Remove from the heat, stir through the marjoram and lemon juice, then pour the hot liquid over the chargrilled artichokes. Allow to cool.Serve the caponata as a relish with the seared tuna slices, and garnish with deep-fried marjoram.

    NB: Not in the mood to braai? Similar results can be achieved by searing the tuna in a hot griddle pan.

    Keyword Easy Meals, fish

    READ MORE: Try These Fluffy Air Fryer Doughnuts Next Time You Want A Sweet Treat

    Courgette And Feta Frittata

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 30 minutes mins

    Course Breakfast

    Servings 4 servings

    1 air-fryer
    6 Eggs2 Zucchinis80g Feta crumbled3 tbsp Milk12 Sprigs flat-leaf parsley, chopped chopped1 Onion chopped
    Preheat the air fryer to 180°C.Chop the courgettes into cubes (cutting some into five or six thin slices for the top of the frittata). Brown the cubed courgette with the onion in the air fryer for 5 minutes.Mix the eggs, feta, milk and half the parsley in a bowl.Add the mixture to a flan dish or shallow cake tin with the vegetables. Cook in the air fryer for a further 15 minutes.Garnish the frittata with the remaining parsley before serving.

    Keyword air fryer

    Indian-Style Meatballs

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 18 minutes mins

    Course Main CourseCuisine Indian

    Servings 4 servings

    1 air-fryer
    300g Shoulder of lamb2 tsp Tandoori spice mix1 Egg200g Tomato sauce or passata1 Red onion1 Bunch coriander
    Preheat the air fryer to 180°C.Blitz the lamb, red onion and half the coriander in a food processor.Beat the egg in a large bowl and add the lamb mixture and tandoori spice. Mix well.Roll the mixture into meatballs, 4 cm in diameter, and cook in the air fryer for 4 minutes. Turn the meatballs over, pour over the tomato sauce and cook for a further 4 minutes. Serve garnished with the remaining coriander.

    Keyword air fryer

    Petit Pois And Basil Risotto

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 20 minutes mins

    Course Main Course

    Servings 4 serving

    1 air-fryer
    300g Risotto rice1 litre Vegetable stock 50g Grated Parmesan1 glass Dry white wine150g Petit pois 1 cup1 small Bunch basil torn
    Preheat the air fryer to 190°C.Put the rice in a cooking dish or silicone insert in the air fryer, pour over the white wine and then add the stock. Cook for 30 minutes, stirring regularly.Add the peas and half the basil 5 minutes before the end of the cooking time.To serve, stir, add the Parmesan and sprinkle with the remaining basil.

    Keyword air fryer

    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    Chilli Con Carne

    Lelia Castello

    From Super Easy Air Fryer Recipes: 69 Simple, Quick and Delicious Meals by Lelia Castello

    Prep Time 8 minutes mins

    Course Main CourseCuisine Mexican

    Servings 4 serving

    1 air-fryer
    500g Minced beef400g Tinned red kidney beans400g Tomato sauce or passata1 Red bell pepper1 Red onion, finely chopped
    Preheat the air fryer to 180°C. Remove the stalk and core from the pepper and cut the flesh into cubes. Brown the pepper and onion in a cooking dish or silicone insert in the air fryer for 5 minutes.Add the minced beef and cook for a further 5 minutes. Add the tomato sauce and simmer for 5 minutes.Drain and rinse the red kidney beans, add to the chilli con carne and simmer for a further 5 minutes.Serve the chilli con carne with rice, if you wish.

    Keyword air fryer

    Best In The Game

    These air fryers have been hailed kitchen saviours by WH editors – and for good reason.

    Vortex Air Fryer 5.7L

    Food Network voted this one Best Air Fryer for three consecutive years, this multitasking wonder whips us crispy, tender food sans the extra fat and calories. The improved drawer design can easily accommodate large pieces of fish, four patties and a whole chicken with potatoes on the side.  

    Haden Dorset Air Fryer 6L

    This stylish and spacious appliance isn’t only aesthetically pleasing to the eye but can also cook meals that feed a family of up to six. The removable non-stick frying basket is dishwasher safe – we love a convenient babe!

    Philips Essential 6.2L Rapid Air Technology Air Fryer XL

    A unique design, generous basket capacity and Rapid Air Technology makes this a premium air fryer that requires little to no oil to create crispy, yummy meals that are tender and evenly cooked on the inside. 

    Women’s Health participates in various affiliate marketing programmes. This means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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    10 Healthy Snacks That Won’t Give You A Sugar Crash In 20 Minutes

    Raise your hand if you ever ate a candy bar for a mid-day boost, only to experience a sugar high…followed by an immediate crash. Yup, it’s a nasty cycle.

    An alternative? Sugar-free snacks that help stabilise your blood sugar and wean you off your sweet tooth says Desiree Nielsen, a registered dietician.

    Whether you opt for sugar-free or no-sugar-added (aka only naturally occurring sugar) snacks is totally up to your dietary needs.

    But, when you go for a sugar-free snack to fuel your body, be sure the ingredient list reads like a recipe (no chemicals or artificial sweeteners), says Nielsen. Look for the word “unsweetened” on the label, and go for snacks that have a hefty dose of protein and fibre to further balance your blood sugar and boost your energy.

    And don’t be scared of fruit! “Naturally occurring sugars in moderate amounts, like whole fruit as opposed to fruit juice, are part of a healthy diet,” says Nielsen. She explains that whole foods contain fibre that slows down the rate at which your body accesses the sugars (warding off that dreaded afternoon slump—yay!).

    Need some ideas to get started? Try an RD-approved, sugar-free and no-sugar-added snack to fuel your body right.

    1. Apples dipped in almond butter

    Nothing beats this no-utensils-needed iconic snack. “It’s one of my faves,” says Nielsen, thanks to its plant-based protein content. Be sure to read the label and make sure no sugar has been added to the almond butter.

    Per medium apple: 95 calories, 0 g fat (1.5 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fibre, 0.5 g protein

    Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

    2. Dates stuffed with peanut butter

    Nielsen says this is the perfect no-sugar-added snack for anyone with a serious sweet tooth.

    Per date: 66 calories, 0 g fat (0 g saturated), 18 g carbs, 16 g sugar, 0 mg sodium, 2 g fibre, 0 g protein

    Per 1 tbsp peanut butter: 95 calories, 8 g fat (1 g saturated), 3.5 g carbs, 0.5 g sugar, 63 mg sodium, 1.5 g fibre, 4 g protein

    3. Sprouted grain toast with homemade chia jam

    To make the jam, Nielsen says to mash two and a half cups of thawed frozen raspberries and stir in two tablespoons of chia seeds. Let sit until the chia seeds plump and hydrate. The expansion of the chia seeds will help keep you fuller for longer.

    Per slice: 78 calories, 0 g fat (0 g saturated), 14 g carbs, 1 g sugar, 196 mg sodium, 2 g fibre, 5 g protein

    READ MORE: Sugar-Free Easter Eggs With A Collagen Boost

    4. Unsweetened coconut milk yoghurt

    For the healthiest dessert in the history of desserts (or, dessert for breakfast), Neilsen suggests pairing yoghurt with unsweetened cocoa and diced frozen cherries stirred in for extra antioxidants.

    Per 1-cup serving: 110 calories, 7 g fat (7 g saturated), 10 g carbs, 0 g sugar, 45 mg sodium, 3 g fibre, 0 g protein

    5. Flavoured almonds

    A handful of almonds is the poster child of healthy snacking. But Bonnie Taub-Dix, registered dietician, says the Blue Diamond gourmet variety is her new go-to. “They come in a variety of flavours,” she says. “They also provide protein and just the right crunch to keep you feeling satisfied.”

    Per 30-gram serving: 170 calories, 15 g fat (1 g saturated), 5 g carbs, 1 g sugar, 130 mg sodium, 3 g fibre, 6 g protein

    6. Toasted whole grain waffle with low-fat cottage cheese

    Like waffle à la mode—but healthier. For an added boost of antioxidants, Taub-Dix suggests adding cinnamon on top, a great sugar-free way to add flavour.

    Per waffle: 70 calories, 1 g fat (0 g saturated), 13.5 g carbs, 1.5 g sugar, 130 mg sodium, 1.5 g fibre, 2 g protein

    Per ½ cup cottage cheese: 81 calories, 1 g fat (1 g saturated), 3 g carbs, 3 g sugar, 459 mg sodium, 0 g fibre, 14 g protein

    READ MORE: This High-Protein Vegan Salad Will Leave You *So* Satisfied

    7. Almond butter on whole-grain bread

    Not an avo toast fan? This alternative is Taub-Dix’s way of sustaining blood sugar levels throughout the day. Use only half a banana to keep the natural sugars low.

    Per 1 tbsp almond butter: 98 calories, 9 g fat (1 g saturated), 3 g carbs, 0 g sugar, 1 mg sodium, 2 g fibre, 3 g protein

    Per slice: 69 calories, 1 g fat (0 g saturated), 11 g carbs, 1.5 g sugar, 99 mg sodium, 2 g fibre, 3 g protein

    8. Overnight oats with almond milk

    Overnight oats made with unsweetened vanilla Almond Breeze almond milk are a dietitian go-to. “I like to add frozen raspberries, chopped nuts and chia seeds to help it congeal a little more. It’s also high in protein so it’s a great way to start the day,” says Taub-Dix.

    Per ¼-cup oats: 150 calories, 2.5 g fat (0.5 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein

    9. Hummus

    Taub-Dix says her go-to partner for cut-up veggies—a food group most of us don’t get nearly enough of—is hummus. “It’s a good source of fibre and contains protein,” she says.

    Per 60-gram serving: 150 calories, 11 g fat (1.5 g saturated), 9 g carbs, 1 g sugar, 260 mg sodium, 3 g fibre, 3 g protein

    READ MORE: This Hot-Honey Broiled Pineapple Toast Recipe Will Crush Your Hunger

    10. Egg and Avocado Mash

    Taub-Dix recommends mixing one hard-boiled egg with one-fifth of a medium avocado for a protein-filled snack with plenty of heart-healthy fats.

    Per large egg: 72 calories, 5 g fat (1.5 g saturated), 0 g carbs, 71 mg sodium, 0 g sugar, 0 g fibre, 6 g protein.

    Per 1/5 of avocado: 45 calories, 4 g fat (0.5 g saturated), 2 g carbs, 2 mg sodium, 0 g sugar, 2 g fibre, 0.5 g protein.

    This article was originally published on www.womenshealthmag.com  More

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    in diet and nutrition

    Everyone Will Love These 3 Healthy Recipes For Ramadan

    Refresh your dinner repertoire with these nutritious, healthy recipes during the month of Ramadan.

    Cariema Isaacs – South African cookbook author now based in Dubai – shares some of her favourite recipes from her book Spice Odyssey.

    “The best way to describe Cape Malay cuisine is possibly to say that we prefer our food well balanced when it comes to spices. Therefore our curries are also known to be spicy, but not fiery hot,” says Cariema.

    “My first lessons as a child helping my grandmother cook were about finding that balance. She maintained that our senses are meant to be awakened by the subtle flavours, which become pronounced with every bite. Thus, at a very early age, I understood the tastes derived from cumin and coriander, the pungency of fennel, cloves and star anise, and the piquancy of chilli powder, cayenne pepper and masala blends.”

    “The health benefits derived from spices are the true treasures… The warm saffron milk I drank at bedtime as a child, ushering me into a peaceful sleep; the concoction of turmeric and oil applied directly to the skin for my cuts and grazes; and the ginger-infused, honey tea given to me when my throat was sore.”

    Cariema also swears by ginger tea. “Ginger can promote perspiration, which can help lower body temperature – helpful when treating colds and flu. This process also helps the body get rid of toxins. Ginger tea can be made by adding a pinch of ground ginger to one cup boiling water and can help in the treatment of digestive disorders.”

    My Beloved Gobi Masala

    “I’ve always maintained that if I were ever to give up meat, I could happily survive on cauliflower. I happened upon this recipe during my visit to Mumbai and found a local restaurant in Dubai that makes a mean gobi masala. The sauce is really luscious and fragrant and perfect to have with Indian naan bread.”

    Cauliflower Spiced Curry

    Cariema Isaacs

    Course Main CourseCuisine Vegetarian

    Servings 4 servings

    2 tbsp vegetable oil2 medium onions, finely chopped8 fresh curry leaves2 tomatoes finely chopped4 cloves garlic finely crushed½ tsp garam masala1 tsp red chilli powder2 tsp ground coriander½ tsp turmeric½ tsp tandoori masala or biryani spice mix1 medium cauliflower cut into florets1 tsp salt2 tbsp chopped fresh coriander for garnishing
    Heat the oil in a medium-size saucepan on medium to high heat and immediately add the chopped onions and curry leaves to the pan.Sauté the onions for five to seven minutes, or until slightly golden.Add the chopped tomatoes and garlic and cook for about 10 minutes, or until the tomatoes have reduced to form a luscious sauce.Stir in all the spices.Stir in the cauliflower florets and salt and turn the heat down to medium. Simmer for about 15 minutes. Stir occasionally to make sure the cauliflower is well coated with the curry sauce.Do a last taste test, as the cauliflower might require additional salt. Serve hot, garnished with fresh coriander.

    READ MORE: This Vegetarian Recipe Makes The Perfect Movie Night Snack

    Sanju’s Sri Lankan Beetroot Curry

    “Did you know that most households in Sri Lanka only use clay pots for cooking? According to my friend Sanju, using clay pots is known to be a healthier method of cooking and allows the dish to retain its purest form of flavour. I managed to bring home some cooking utensils after my visit to Sri Lanka, but my clay pot  is by far one of my most treasured finds.”

    Sri Lankan Beetroot Curry

    Cariema Isaacs

    Course Side DishCuisine Vegetarian

    Servings 4 servings

    4 medium beetroots1 tbsp coconut oil½ tsp brown mustard seeds½ tsp fenugreek seeds8 fresh curry leaves1 small red onion finely chopped2 green chillies slit lengthwise¼ tsp chilli powder1¼ tsp salt¼ cup water¼ cup coconut milk
    Peel and rinse the beetroot, then slice and cut them into thin strips. Set aside.Heat the coconut oil in a saucepan on medium heat and fry the mustard seeds and the fenugreek seeds, making sure they don’t overcook and burn.When the mustard seeds begin to pop, stir in the curry leaves, chopped onion and chillies.Reduce the heat to low and quickly stir in the chilli powder so that it does not burn.Stir in the beetroot strips, then add the salt. Pour in the water, cover the saucepan with a lid and cook the beetroot for about 10 minutes.Once the beetroot is ready (you can use a knife to test if it’s cooked or not – you don’t want it too hard, but equally not overly soft), stir in the coconut milk and cook for a further 10 minutes.Stir well, take the pan off the heat and serve with basmati rice.

    READ MORE: This Aubergine Curry Is The Ultimate Comfort Meal

    #mydubai Bowl

    “There is a hashtag that was introduced in Dubai a few years ago which aims to promote the vibrancy and diversity of this city. Soon the hashtag was accompanied by another hashtag, #mydubailife. As the hashtags suggest, it’s really about the things we so adore about our beautiful city and a life we have come to make here.”

    #MyDubai Bowl

    Cariema Isaacs

    Course LunchCuisine Vegetarian

    Servings 2 bowls

    2 small aubergines sliced about one-centimetre thick1 punnet cherry tomatoes halvedolive oil½ tsp dried oregano½ tsp dried mint1 cup cooked brown lentils1 cup canned chickpeas drained and rinsed¼ cup fresh flat-leaf parsley leaves only2 tbsp lemon juice freshly squeezed Sea salt flakes and freshly ground black pepper to taste2 cups mixed leafy greens2 tbsp pine nuts for garnishing2 tsp za’atar for garnishing2 lemon wedges for garnishingDressing¼ cup mint finely chopped and fresh 1 clove garlic crushed2 tbsp olive oil2 tbsp tahini paste2 tbsp water¼ cup lemon juice
    Preheat the oven grill.Meanwhile, arrange the aubergine slices and tomatoes on a baking tray lined with baking paper. Coat them with olive oil and sprinkle with the oregano and mint. Grill for about eight minutes, or until the aubergine flesh is light brown.Place the lentils and chickpeas in two separate mixing bowls. Add half the parsley to the lentils and the other half to the chickpeas.Drizzle one tablespoon lemon juice in each and season to taste with salt and pepper and then give it a good but gentle mix.Line two bowls with the leafy greens and arrange the aubergine slices and tomatoes on top. Add equal measures of the lentils and chickpeas.Scatter the pine nuts on top and toss gently. Sprinkle generously with the za’atar.Whisk together all the ingredients for the dressing and serve on the side, along with the lemon wedges. More

  • 113 Shares

    in fitness and body

    This 15-Minute Pregnancy Workout Does It All – Fast

    If you’re pregnant, making time for exercise can be rewarding but difficult to achieve. Waning energy and not feeling 100% can be powerful demotivators in your fitness journey. But this 15-minute pregnancy workout is made for a slow and steady approach, so you’re working at a level that feels comfortable for you.

    Meet the expert: Ash Iovino is the creator of the FitMom App and is a certified personal trainer and mother of three.

    Why this 15-minute pregnancy workout?

    Short and sweet is the name of the game here. “During pregnancy, motivation can be low,” explains Iovino. “Incorporating a 30-second-on, 30-second-off format, makes the time go by quicker and the workout more enjoyable, with enough rest in between to prevent quitting.”

    It’s also a scalable workout, meaning you can adjust to make it less intense if you need to. “This workout utilises a set of medium to heavy dumbbells, adapting to your fitness level during each stage of pregnancy,” says Iovino. “Tailored for expectant mothers, it focuses on promoting strength, flexibility and overall well-being, ensuring a safe and effective workout throughout your pregnancy journey.”

    READ MORE: “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    How to warm up for this workout

    There are a few moves to do to adequately warm up for this 15-minute pregnancy workout. This includes:

    Seated marching (Sit on a stability ball or chair, march in place, lifting your knees one at a time.)

    Cat-Cow pose (Inhale as you arch your back, tucking your chin for Cat Pose, then exhale, lifting your head and tailbone for Cow Pose, promoting spine flexibility.)

    Pigeon pose (Bend one knee and place the ankle across the opposite thigh, allowing the knee to open to the side. Gently lower toward the floor to stretch the hip and glutes.)

    Before attempting this workout, it’s important to check in with your healthcare provider. If you are looking for a PT, make sure they have a qualification in pre- and postnatal training. “Avoid randomly following workout videos on social media unless you’re certain they align with your specific stage of pregnancy,” says Iovino. If in doubt, try the many workouts in our FitMama section or try Ash’s FitMom app. “FitMom’s pre- and postnatal program spans 18 weeks, offering meticulously curated workouts designed for prenatal and postnatal stages, inclusive of mobility, stretches, and pelvic floor strengtheners,” says Iovino.

    Do this workout two to three times a week, says Iovino, along with regular low-impact exercises like walking and swimming, “provided they have received approval from their medical team and don’t have any complications in their pregnancy”. “If you were not accustomed to lifting heavy weights before pregnancy, maintain a moderate approach. Additionally, transitioning from high-impact, endurance, or strenuous training to a slower pace, ensures plenty of rest and attentiveness to your body’s cues. Regular, moderate exercise during pregnancy is beneficial, but it’s crucial to align it with your individual fitness history and current health status,” explains Iovino.

    READ MORE: Everything You Need To Know Before Doing Intermittent Fasting While Pregnant

    The 15-minute pregnancy workout

    You’ll need:

    A set of dumbbells

    An exercise mat

    Work for 30 seconds and rest for 30 seconds. Then repeat for three rounds of each move.

    1/ Squat and knee-to-elbow

    Start in standing, squat down, then bring your left leg up so your knee taps your left elbow. Bring your leg down, squat, then crunch up your right knee. Continue for 30 seconds.

    2/ Alternating bird dogs

    Start on all fours, with your back in a straight, neutral position. Kick out your right leg and extend your left arm out in front of you simultaneously. Bring each limb in to crunch, then extend back and release down into all fours. Repeat on the other side, alternating for 30 seconds.

    3/ Glute bridge

    Lie on your back with bent knees and hands at your sides to support you. Arch your butt upwards to form a bridge. Squeeze at the top and slowly lower back down. Keep going for 30 seconds.

    READ MORE: Pregnancy Workout: 5 Easy Exercises For A Healthy Bod

    4/ Shoulder press

    Standing up straight, grab your dumbbells and hold them with palms facing forward. Press up with your arms and slowly lower them back down. That’s one rep – keep going for 30 seconds.

    5/ Triceps kickback

    Start in standing, with knees bent. Hinge forward at the hips so your chest forms a 45º angle with the floor and hold your dumbbells with elbows bent so that they’re in line with your chest. Extend both arms backwards to work the triceps and bring them into your chest. Repeat for 30 seconds.

    Iovino demonstrates all the moves here:

    [embedded content]

    Michelle October

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More