Markus Andrews

More stories

  • 88 Shares

    in fitness and body

    OTG Active Unveils The Zeal Rib Collection

    OTG Active, the pioneering activewear brand designed for women on the move, is proud to launch the latest innovation – the Zeal Rib Collection. Designed to effortlessly blend performance, comfort and style, this versatile collection is a timeless staple that transitions seamlessly from high-intensity workouts to everyday life. From gym sessions to running errands or enjoying a coffee with friends, this collection offers the perfect balance of support and flexibility.Tech That Moves With YouThe Zeal Rib Collection reflects OTG Active’s commitment to creating activewear that enhances a dynamic lifestyle, with innovation and functionality at its core. Each piece is thoughtfully designed to elevate your fitness journey, offering not just great looks but exceptional performance. The collection’s standout feature is its unique ribbed fabric that is buttery soft to the touch, resistant to wrinkling, and designed to maintain its shape even after multiple wears. This ensures that the collection offers not only a flattering fit but long-lasting durability.The ribbed fabric provides gentle compression, which offers support for muscles during movement, making it an ideal choice for high-intensity workouts. Additionally, the fabric’s four-way stretch gives wearers complete freedom of movement, whether performing challenging exercises or navigating your day. This collection is designed with breathability in mind, the fabric promotes airflow to keep you cool during sweat-inducing activities, while moisture-wicking technology ensures you stay dry no matter how demanding the day gets.Shop The LookOTG Zeal Rib Tank (Chalk)

    OTG Zeal Rib Tank (Black)

    OTG Zeal Rib 7 Inch Short Tight

    OTG Zeal Rib Jacket (Black)

    OTG Zeal Rib Jacket (Chalk)

    OTG Zeal Rib Fit & Flare Pant

    Zeal Rib 7/8 Tight

    Zeal Rib Long Gym Tight

    Zeal Rib 1/4 Zip Long Sleeve Top

    Versatile Styles For Every BodyFrom flattering crops and lightweight tanks to fitted jackets that offer the perfect balance of warmth and mobility, the collection includes a range of pieces designed for maximum versatility. OTG Active understands that every woman is unique, so the Zeal Rib Collection includes a variety of styles and fits to suit different body types and preferences. For those who prefer a more streamlined look, the collection includes options such as 5-inch and 7-inch shorts, 7/8-length tights, and full-length tights, all designed to be squat-proof and offer ultimate comfort. These tights are crafted with flat-locked seams to prevent chafing, ensuring a smooth and irritation-free fit.For added convenience, functional details such as side drop-in pockets provide ample storage for your phone, keys, or other small essentials while on the move. The collection also features a choice between crossover or straight high-rise waistbands, allowing you to customise your fit for comfort and style. These thoughtful design elements ensure that each piece is not only functional but also designed to elevate your everyday activewear experience.Effortless StylingAvailable in a sophisticated palette including black, navy, coffee, chalk, pink, midnight plum, and elemental blue, the Zeal Rib Collection encourages effortless mix-and-match styling. The carefully chosen colours complement a wide range of personal styles, making it easy to incorporate the collection into your existing wardrobe. With inclusive sizing from XS to XXXL, OTG Active ensures that every woman, regardless of shape or size, can find her perfect fit and feel confident in motion.A Brand Rooted In MovementFounded in Cape Town, OTG Active embodies a philosophy of movement, confidence, and empowerment. The brand’s vision is to create activewear that supports women in living their best, most active lives. By blending global trends with real-world performance, OTG Active continues to redefine what it means to look and feel good – whether you’re at the gym, on a hike, or enjoying a casual day out.The collection’s combination of performance, comfort, and style makes it a must-have for any woman looking to elevate her activewear wardrobe. From running errands to heading to a yoga class or meeting friends for coffee, each piece is designed to move with you while delivering uncompromising comfort and a sleek, elevated aesthetic.Launch Recap“The energy was incredible, and being an all-women event made it even more inspiring. Everywhere you looked, it was a sea of stunning OTG activewear – such a fun way to introduce the new range. The material is thin and light but still cinches in the tummy area. The workout was tough and really hit the booty… not that I was complaining! Overall, such a vibrant and energising event,” says Pia Hammond, Creative Director Visit any Sportsmans Warehouse store nationwide to shop the Zeal Rib Collection or check out otgactive.com for an easy online shopping experience.**WH Partnership More

  • 125 Shares

    in fitness and body

    Garmin’s Newest Smartwatch Is Built for Outdoor Junkies Like You

    There’s a reason why people are obsessed with the Garmin Instinct 3 – it’s durable, packed with smart features, and tough enough to handle everything from gruelling workouts to weeks-long camping and hiking trips. If your idea of a good time includes getting outdoors, embracing nature and pushing your limits, the Garmin Instinct 3 is exactly what your adventure kit needs. Whether you’re trail running, hiking, or exploring the wilderness, this rugged smartwatch has all the tools to keep up with your active lifestyle.
    [embedded content]
    Durability Meets StyleThe Instinct 3 is designed to withstand the toughest conditions. With a metal-reinforced bezel, the Instinct 3 can handle whatever comes your way.Be you. Know you.Know your body better with health monitoring features. Track your heart rate, stress levels, sleep, and even your menstrual cycle for a holistic view of your health.  Plus, with the Body Battery™ energy monitoring, you’ll know when it’s time to push forward or take a well-deserved rest.READ MORE: Love Stylish Tech? You’ll Obsess Over Garmin’s Lily 2 Active Built for Adventure, Powered for LongevityNo matter how long your adventures last, the Instinct 3 has the power to keep up. With up to 28 days of battery life in smartwatch mode, you can focus on exploring without constantly worrying about charging. Leave the charger at home. In smartwatch mode, get up to 24 days of battery life with an AMOLED display or unlimited battery life with a solar charging lens.Stay Safe, Stay ConnectedEven in the wild, the Instinct 3 keeps you connected with smart notifications and safety features like incident detection. You’ll always know that help is just a tap away, wherever your adventure leads.Instinct 3 – 45 mm, AMOLEDBlack with black band

    Instinct 3 – 45 mm, AMOLEDNeotropic with Neotropic Band

    Instinct 3 – 50 mm, SolarBlack with Charcoal Band

    **WH Partnership More

  • 125 Shares

    in fitness and body

    Are Running Shoes Good For Walking? Here’s What To Know

    Everywhere you look, someone is raving about walking on an under-desk treadmill or is marathon training. The hype is real, and all you need is a good pair of shoes. However, choosing the right option can be a tedious task.Not all shoes on the market are a one-size-fits-all for everyone when racking up kilometres. Some styles should only be used for performance, while many running and walking kicks can spill into lifestyle wear for their incredible comfort, fit, durability and (our favourite reason) gorpcore vibe. But, of course, each shoe is unique and can serve a different purpose. Before getting technical, step one is making sure your footwear suits your activity and intensity, which begs the question: Are walking shoes and running shoes able to sustain the same impact and movement?“A shoe designed for running often has more cushion because the impact forces from running are much greater than the impact forces from walking,” says Milica McDowell. “This isn’t necessary for walking and reduces your feel of the ground, which is problematic for those with any balance issues or previous falls.”Having the proper shoes is important to help prevent injury. To help you make a decision, we enlisted the help of physical therapists and applied our experience as longtime runners and power walkers to examine if running shoes are good for walking. Here’s what you need to know.Is it okay to wear running shoes for walking?Running shoes can be appropriate for walking, but with a few caveats: If they’re not designed for racing, for trails, or have carbon fiber plates wedged in the sole (this provides massive bounce and speed during runs). “Many times they have a very tight fit for higher performance, a narrow toe box, or are highly supported in the arch, which are features a lifestyle walker does not need,” says McDowell.Many of today’s models are designed with a rockered sole, which is meant to propel you forward. It’s only essential for trying to gain speed, and McDowell agrees “due to the slower cadence and pace of walking and the different contact of the two patterns.” For context, cadence is how many steps you take per minute, while pace is how fast you’re going per kilometre.The maximum cushioning of most running shoes can also be problematic for walkers because it can lead to instability. As Lalitha McSorley, a physiotherapist notes, the “shoe may not support the natural heel-to-toe stride of walking.”As much as I like to reserve my running shoes for training, I do have a few on hand that I strictly use for walking because I love how they feel on my feet. Many models offer adequate support and cushioning that mimics a cradling sensation, which is beneficial when walking high mileage. When seeking a walking shoe, McDowell recommends these four features: a wide toe box, a thin and flexible sole, a low(er) cushion and less stack height, which can all be found in running shoes depending on the model.Is it okay to use walking shoes for running?Walking shoes are generally not ideal for running, given their lack of cushioning. Unlike running shoes, they’re not designed to spare your joints from the impact of pounding pavement. As someone who has had multiple knee and hip injuries from running, I advise against it.“I often tell my patients that running is really high impact – think of the force of your entire body weight coming through your feet when you jump. Now add that every time your foot strikes the ground when you are running,” says McSorley.”This is why running shoes often have extra cushioning in the heel and a more flexible toe box.” Specifically, maximum cushioned shoes are super popular among runners, such as the Hoka Bondi 9. As for flexibility, both walking and running shoes should have at least some for added comfort.READ MORE: 6 Trainer Trends Set To Take Over In 2025 Is there a difference between a running shoe and a walking shoe?While some running shoes can double as walking shoes with a few exceptions, cushioning, heel-to-toe drop, stack height, flexibility and arch support are all key differences that are important when considering the best shoe for you.CushioningGenerally speaking, running shoes are high-cushioned to absorb impact and reduce strain when striking the ground while walking shoes should have less to provide more ground feel for increased stability. The cushioning types in walking and running shoes are typically the same, it’s just the amount that differs. EVA foam is super common and is extremely light, durable and plush for proper shock absorption.Heel-To-Toe DropThe heel-to-toe drop is the difference in cushion height between the heel and forefoot. For runners who land with their heels first, they would benefit from a higher drop (10 to 12 millimetres). Specifically for running, lower drops cause more impact on the ankles, while higher drops put more stress on the knees and hips. To distribute impact evenly, five to six millimetres is the sweet spot for mid-foot strikers. A drop between four to eight millimetres is optimal for walking depending on the support needed and your foot strike.Stack HeightStack height means the amount of foam or material between your feet and the ground. For a walking shoe, there should be less stack height in the heel and even cushioning throughout to prevent instability – aim for at least 30 millimeters to absorb impact. For running, it largely depends on your needs. Many shoes start as low as 20 millimetres, while maximum cushioned styles can reach up to 50.READ MORE: How Often To Replace Walking Shoes, According To DoctorsFlexibilityBoth running and walking shoes should have flexibility, but the amount is a personal preference and depends on needs specific to your feet. For example, those with flat feet would benefit from a stiffer, less flexible shoe for added stability when running and walking. A stiffer shoe is also popular for racing or speed training given its responsiveness, but we prefer a balance of flexibility and firmness to maintain comfort, such as the On Cloudmonster 2. Pay attention to your running gait when wearing both shoes to find what works best for your feet.Arch Support“Walking shoes are typically designed to be more rigid in the arch [firm] and offer better heel-to-toe support, which can help improve proper walking posture and reduce stress on your knees, hips and lower back,” says McSorley.As for running shoes, it greatly depends on your feet and running gait. For example, those who overpronate (have collapsing arches) benefit from firm support for stability, while those with neutral gaits or underpronators benefit from more cushioning in the arch.Overall, it’s important to determine your arch type (flat, medium and high) before choosing a walking or running shoe. An easy way to do this is by looking at your arch from the side to see how inverted it is. Another simple test is to dip your foot in water and step onto a piece of paper. If you see your entire foot, then you have flat feet. A high arch will barely be visible, while a normal arch will show half your foot.Does walking break in running shoes?Experienced runners often employ a strategy to break in new running shoes. Before taking new running shoes for a spin, wear them around the house. This allows you to assess if the fit is optimal to avoid blisters – a runner’s worst nightmare. For individuals with specific foot conditions, like bunions, this initial wear test is crucial for determining if the shoe’s width and fabric are suitable.  When beginning to run in a new pair, it’s advisable to start with shorter distances to allow the shoes to mold to the feet and minimise the risk of injury.READ MORE: Hettie’s Story Proves It’s Never Too Late To Start MovingWhat are our favourite walking and running shoes?Our editors have been testing the best walking and running shoes for years, so we have some stellar recommendations based on hundreds of kilometres and steps logged. Plus, a few new ones on the market to check out:Everyday Walking Shoe

    Hoka Mach 6

    All-Rounder Running Shoe

    On Cloudeclipse

    Wide Running Shoes

    Fresh Foam X 1080 v14

    Long-Distance Running Shoes

    Brooks Glycerin GTS 22

    Stability Running Shoes

    PUMA ForeverRun NITRO™ 2

    Arch Support Walking Shoe

    HOKA Clifton 9

    Meet The ExpertsThis article by Nicolette Accardi was originally published on Women’s Health US – additional reporting and products added by the Women’s Health SA team.  More

  • 163 Shares

    in fitness and body

    FYI: Your Local Park Has All The Equipment For A Full-Body Outdoor Workout

    Whether you’re whiling away time during the kid’s playtime or want to switch up your regular at-home fitness routine, this outdoor workout at the park is all you need to get it all done. POV: You take the kids to the park, they run around, you sit on a bench – or in your car – and savour a quiet moment to catch up on your TikTok feed. Sound familiar? Well, we’re challenging you to stop warming the bench and join the game. Your local park is essentially an outdoor gym, minus the grunting breker dudes, lingering aroma of eu de sweat and No-Concept-Of-Personal-Space guy. Climbing frame? We prefer to call it a brightly-coloured chin-up bar. Swings? Suspension trainers! And that park bench you’re sitting on? A box jump waiting to happen.How this outdoor workout in the park works: This outdoor workout has been designed as a circuit, with different exercises at different stations (read: pieces of park equipment). For each move, do as many reps as you can in 30 seconds, catch your breath for 20-30 seconds, while you move on to the next station. Then repeat the pattern. Once you’ve completed the whole circuit, take a breather for a full minute, then repeat the circuit again, starting at a different station. Do three full circuits in total.Reps: AMRAP in 30 seconds Rest: 20-30 seconds per move; one minute per circuitSets: Complete the circuit three times READ MORE: Everything To Know About Hyrox, The Tough New Fitness RaceUp the intensity: Be a kid again! The only time kids walk at a respectable pace is in school corridors. So instead of walking from one station to the next, skip or jog between stations. Another way to up the intensity: rope your kids in and make it a competition to see who can complete the most reps of each move – while one person goes, the other one counts.Now, Get Creative: You don’t have to limit yourself to these exercises. Depending on what equipment you have in your park, there are all kinds of fun moves you can throw into the mix to keep the workout interesting. Check out this video for some more ideas or make up your own. Don’t forget to tag us on Twitter and Instagram – we love seeing you getting out and being active!The moves Incline push-upsFind a sturdy bench or elevated surface. Place hands slightly wider than shoulder-width apart, fingers pointing forward. Lean into the surface, keeping your body in a straight line from head to heels. Lower your chest towards the bench, bending your elbows. Push back up to the starting position. Focus: Engage your core and maintain a straight back throughout the movement.Negative chin-upsFind a sturdy bar. Use a step or jump to get your chin above the bar, palms facing away from you. Slowly lower your body until your arms are fully extended. Repeat. Focus: Control the descent and engage your back muscles. If you can’t do a full chin-up, negative chin-ups are a great way to build strength.READ MORE: The Best 28-Day Workout Challenge To Get Stronger All Over Using Only DumbbellsBench hopsAssume a plank position with arms outstretched, hands gripping the see-saw lever. Keep your body in a straight line. Hop with both feet from one side of the see-saw to the other, maintaining core engagement. Focus: Control the movement and land softly. This exercise improves core stability and coordination.Step-upsFind a sturdy bench or step. Step onto the bench with your right foot, pushing through your heel to lift your body up. Step down with your left foot. Repeat on the other side. Focus: Maintain balance and control. Choose a step height that challenges you but allows for proper form.Shuttle sprintsSet up two markers about 20-30 meters apart. Sprint between the markers, touching the ground at each marker. Walk or jog back to the starting point. Focus: Maintain a fast pace and proper running form.Hanging leg raisesHang from a sturdy bar with an overhand grip, arms fully extended. Raise your legs, keeping them straight or slightly bent, until they are parallel to the ground. Lower your legs slowly. Focus: Engage your core and avoid swinging. This exercise strengthens your abdominal muscles.Toe tapsFind a bench. Stand facing the bench. Lift your right foot and tap it on the bench. Quickly switch feet, tapping your left foot on the bench. Continue alternating legs. Focus: Maintain a quick pace and control the movement. This exercise improves coordination and lower body strength. Use your abs to drive your legs up – this improves balance and core strength.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsElevated shoulder tapsAssume a plank position with your hands shoulder-width apart and your feet elevated on a bench or step. Keep your body in a straight line. Lift your right hand and tap your left shoulder. Return your hand to the ground and repeat on the other side. Focus: Maintain core engagement and avoid rocking your hips. This exercise strengthens your core and shoulders.Watch the full outdoor park workout:
    [embedded content]
    This article was written by Wanita Nicol More

  • 150 Shares

    in fitness and body

    HIIT, Running, Padel – The Motion Range By CIOVITA Does It All

    CIOVITA, the powerhouse behind South Africa’s premier cycling gear, is shifting gears with the launch of the Motion Range – its first foray into the broader fitness and activewear space. Known for precision engineering, innovation, and elite performance, CIOVITA is bringing the same elite craftsmanship that’s made its cycling apparel a global favourite to a whole new arena.
    [embedded content]
    Performance Beyond The RideFor over a decade, CIOVITA has been synonymous with quality and sustainability, designing and manufacturing every piece of cycling apparel in-house. This commitment to excellence has enabled the brand to ensure complete product control, eliminating fast fashion and prioritising authenticity. The Motion Series extends this philosophy to a broader audience, combining advanced fabrics with the expertise CIOVITA has honed in the cycling world.Built To LastThe Motion Range is engineered for high performance across a variety of activities, meeting the demands of athletes with a focus on comfort and durability. Designed for gym enthusiasts, road and trail runners, padel and tennis players, yoga practitioners, and outdoor adventurers, each piece integrates breathable, moisture-wicking fabrics that keep athletes cool and comfortable during demanding physical activity. The range also features flexible, form-fitting designs that provide unrestricted mobility in every setting, from high-intensity training sessions to scenic weekend hikes.READ MORE: This No-Equipment Upper-Body Workout Blasts The Arms And Shoulders Future-Fit DesignSustainability remains at the heart of CIOVITA’s ethos, and the Motion Range exemplifies this commitment. The range includes technical fabrics, such as training tights made from recycled Lycra, which not only reduce waste but also deliver the same premium fit and performance CIOVITA is renowned for. This approach underscores the brand’s dedication to crafting products that support athletes while minimising environmental impact.“We are excited to introduce the Motion Range as a natural extension of CIOVITA’s dedication to performance and innovation,” says Andrew Gold, CEO of CIOVITA. “This collection allows us to apply our extensive knowledge to a broader range of athletic pursuits, while staying true to our values of sustainability, quality, and precision.”Shop The Look: As with all CIOVITA products, the Motion Range is crafted with the same unwavering attention to detail that has made the brand a leader in the cycling industry. Produced in CIOVITA’s state-of-the-art manufacturing facility, each garment is designed to support athletes in achieving their peak performance, blending technical fabrics with world-class craftsmanship. The Motion Range represents a bold step forward for CIOVITA, solidifying its place as a brand that transcends cycling and empowers athletes across disciplines.Ciovita Short Sleeve Tech Tee

    Ciovita 6 Inch Training Tights

    Ciovita Tech Vest More

  • 113 Shares

    in fitness and body

    12 Cross-Training Workouts Perfect For Weightlifters, Runners And More

    If we were to compare cross-training workouts to something, we’d call it the “everything in moderation” axiom of fitness. A bit of everything, the practice highlights the importance of all kinds of movements. It’s especially useful for people in specific training programmes, like marathon plans, triathlons and weight-lifting regimens. What is cross-training, exactly? The reason it’s so great? Cross-training, like the name suggests, involves working in different modes of movement, combining cardio, strength and flexibility to create a well-rounded balance in the body. And, since most people commit to one or two kinds of workouts over others, cross-training is a useful way to prevent boredom and fill in any gaps and weaknesses. It’s also important for preventing injuries. There are far more ways to cross-train than just mixing weights with cardio. Some disciplines combine functionalities, like yoga, while others focus on specific body parts or impact zones. These 12 cross-training workouts are great for whatever you’ve got going on, since they can be done at any time. For best results, slot in whichever your body needs on days alternate with your main focus. If you’re training cardio mostly, slot in strength training or HIIT to build strength. READ MORE: What Is Cross-Training, Exactly? We’re Glad You AskedSwimming cross-training workouts Swimming is one of the best cross-training workouts, since. it targets the entire body from shoulders to thighs, creates a kickass core and is low-impact. You can also tailor your swimming workout to whatever you need: on fatigued days, go for slow, long swims to loosen up tight muscles. When you’re relaxed, go for high-intensity sprints to grow your aerobic capacity.

    The real key to a strong swimming workout: move past your sea turtle pace and into a fast, kilojoule-obliterating one.

    Here, perfect bodyweight strength moves for swimmers that will also tone up your endurance for whatever your sport.

     These swimming tips from the pros will elevate your stroke and help you get more streamlined – and faster – in the water.

    Mobility movements The great thing about mobility movement is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, the focus on lateral and cross-sectional movements encourages flexibility and relaxation.

    If you’re struggling with focus or feeling overwhelmed, this yoga flow is exactly what you need to unwind. 

    These body-weight moves are effective ways to build functional strength and sculpt sexy, lean muscle tone.

    Yes, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session.

    READ MORE: Have You Got Tight Hips? Take This Quick Mobility TestHeart-pumping cross-training workoutsGet the best of cardio and strength with pacey functional movements that prioritise plyometrics and speed. The best part? Get it all done in under 30 minutes.

    This total-body explosive workout from Shaun T, Insanity creator, builds in intensity to give you great results fast.

    It’s perfect for any space, even a smaller-than-ideal hotel room or the beach, and will get your heart rate up. 

    This workout prioritises speed over power for all-over toning and, of course, hitting those heart rate goals.

    READ MORE: 18 Relaxing Local Getaways To Book, Like NowMaximise your rest days Your rest days don’t have to relegate you to the couch like a Victorian-era woman wasting away of melancholia. Even the most painful of DOMS can benefit from dynamic stretching and relaxed walks. These recovery hacks and tools are worth your consideration.

    Walk your way to a healthier weight with these expert-approved tips.

    Find 11 of the best active recovery workouts to do on your off days.

    We’ve rounded up the top recovery tools that soothe tired muscles.

    BONUS: Saima Husain’s 28-day plan for upper-body strength Upper-body strength has been proven to power performance on lower-body days. “You need strong grip and upper-body muscles to be able to lift weights in lower-body exercises such as deadlifts and squats,” says trainer Saima Husain. This 28-day plan, devised by Husain, hits them all in three 20-minute workouts. On alternate days, you’ll recover; it’s the perfect time to slot in swimming, cross-training workouts, mobility or complete rest. “My plan is suitable for all levels of fitness. Beginners can start with lighter weights, enabling them to focus on their form, while advanced exercisers can go heavier and take less of a rest between sets,” Husain recommends.Get the March/April 2024 edition of Women’s Health magazine South Africa for the moves and access to the complete workout set! The programme below details which days to rest, when to cross-train and when to lift weights. Subscribe to WH and get this programme now!This 28-day programme was first published in the Women’s Health UK magazine May 2024 edition and was written by Bridie Wilkins. More

  • 125 Shares

    in diet and nutrition

    Genius Healthy Ingredient Swaps For Junk Food From Chantal Lascaris

    Cook and cookbook author Chantal Lascaris has released her newest cookbook, All Sorts of Junk Food Made Healthy. To celebrate, we’re dishing her crazy-delicious sweet chilli chicken pizza – made with genius healthy ingredient swaps.The case for (healthier) junk food“This is not a cookbook for weight loss,” says Lascaris. “It’s a book for gaining back your junk food power by putting a healthier spin on everything that would ordinarily be ‘bad’ for your waistline. All it takes is a conscious decision to use nutrient-rich ingredients and smarter preparation.” Per Lascaris, the book was a reminder to herself not to demonise food. “I think, in a way, I almost wrote it for myself, because I still like junk food and junk food [has] almost become a swear word,” she explains. “You’re not allowed to enjoy junk food, you can’t be seen to be eating junk food, and I thought, ‘We all love it, we might as well admit it, and I wanted to find different ways of actually making it healthy so that I could enjoy it.”As to how to define the word “healthy”, Lascaris focussed on the main problem: lowering the fat and sugar content in takeaways. “I was trying to see where there was so much fat or sugar, how I could change that; that’s really the benchmark.”With that in mind, the book takes novel classics, from nachos and burgers to pizza, dessert and air-fried appetisers, to a healthier level with clever ingredient swaps. Here, some of the key manoeuvres Lascaris has come up with:3 healthy ingredient swaps you won’t believeSwap frying for bakingIf you take a fried dish and bake it, you can cut down on the fat content, Lascaris says. And yes, the air fryer counts in the baking category, in this case.Trick yourself“When you think of junk food, you think of that crunch and the colour,” Lascaris observes. “A lot of the time, the colours being made [are] because it’s deep fried. I started looking at cornflakes because it gives you that ‘fried’ colour and the crunch.” This way, it looks and tastes deep-fried, with a much lower fat and carb content. Use in meals as a breadcrumb coating and bake until crispy.Use healthier fatsLascaris’ healthy ingredient swaps for creamy dishes are ingeniously simple: subbing cream for plain yoghurt. “You’ve got to watch that it doesn’t curdle, the same as you’d do with cream, but the yoghurt, it still gives you that creaminess,” she says. “It’s a much healthier alternative; it’s got all the probiotics in it and it’s a very good way of getting nutrients in.”All Sorts of Junk Food Made Healthy

    All Sorts of Junk Food Made Healthy by Chantal Lascaris

    “This recipe book comes from a deeper, bolder place,” says Chantal. “It’s somewhat of an ode to the naughty side of our palates, which we sometimes berate. We try so hard to control our cravings against the backdrop of social norms, fad diets and looming menopause – but all we’re really doing is depriving ourselves of the joy,” says Chantal. In this compendium of easy-to-follow recipes, Chantal shares her own secret indulgences and her new-found methods of keeping the joy in the ‘junk’ without accumulating the calories.

    Chantal Lascaris’ Sweet Chilli Chicken Pizza

    This crazy-delicious sweet chilli chicken pizza is made with genius healthy ingredient swaps from cookbook author Chantal Lascaris.

    Prep Time 5 minutes minsCook Time 20 minutes mins

    Course Appetizer, dinner, Lunch, Main Course, Snack, StarterCuisine American, Healthy, Italian

    Servings 4 people

    4 tsp olive oil 2 chicken breast fillets cut into bite-size pieces½ cup low-fat smooth cottage cheese¼ cup low-sugar sweet chilli sauce plus extra for topping 1 cup sliced mushrooms 1 red pepper sliced ¼ cup sherry vinegar 4 wraps ½ cup tomato paste 8 Peppadews sliced ⅓ cup low-fat cheddar salt and pepper to taste salad greens for garnishing
    To a non-stick pan, add 1 tsp olive oil & sauté the chicken pieces until done.Remove the pan from the heat, add the ¼ cup sweet chilli sauce & mix until the chicken is coated. Remove from the pan and keep warm.Add the mushrooms & red pepper to the same pan & sauté for a few minutes until starting to soften. Pour over the sherry vinegar & continue to sauté until the sherry has evaporated & the veggies have softened.Over each wrap, smear 2 tablespoons of cottage cheese & 2 tablespoons of tomato paste.Place a wrap, unsmeared side down, in the pan & heat until browned underneath.Remove from the pan & scatter over a quarter of the vegetables, chicken & Peppadews. Top with a quarter of the cheddar & dab a touch of sweet chilli sauce over the wrap.Season with salt and pepper.Repeat with the remaining wraps.Place the wraps under the grill for 3 – 5 minutes, or until the cheese starts to melt.Garnish with salad greens & serve immediately.

    Keyword comfort food, dinner, pizza More

  • 188 Shares

    in diet and nutrition

    Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola Recipe

    Still eating store-bought granola? When you can make it healthier and for cheaper at home? Allow us to overhaul your breakfast routine with this chocolate air fryer granola. Yes! You can make it in the air fryer, no preheating required.We love that you have total control over exactly what ingredients go into it (as opposed to the hidden ingredients in your store-bought faves). And this air fryer granola is still crunchy, packed with goodness, energising and filling. READ MORE: 5 Quick And Easy Air Fryer RecipesAnd if you haven’t caved to the (fully justified) hype of owning an air fryer or you’re in desperate need of an upgrade, Eiger’s range of do-it-all air fryers will take your feasts to the next level in record time. Scope out their best in class and choose your next kitchen upgrade.Eiger Digital Air Fryer

    Capacity: 6L

    Temps: 80°C to 230°C

    Looking for a compact option with enough volume to whip up filling meals? This airfryer is a sophisticated countertop companion that blends style and function seamlessly. Capable of turning up to temps of 230°C and decked out with a host of programmable settings, this is a plug-and-play, one-touch solution that’ll take the schlep out of your daily meal prep. It’s design sears off excess fat, making sure you get the macros you need the most without the extra baggage. 

    Eiger Slimline Air Fryer

    Capacity: 8L

    Temps: 80°C to 200°C

    For a bit more cooking room, the Slimline Air Fryer is the perfect choice for flavour enthusiasts pursuing a healthier lifestyle. With each cook, you get a crunch and taste that matches your oven efforts – in a fraction of the time. Think golden-brown chips and tender, flavourful cuts of meat. All that with way less fat! A digital display gives you precision on tap and six handy pre-set functions are the definition of heat and eat.

    READ MORE: You Need To Try This Easy Air Fryer Milk Tart Recipe ASAPEiger Trizone Air Fryer

    Capacity: 11L

    Temperature Range: 80°C to 200°C

    This is a jack-of-all-trades, master-of-them-all appliance. Boasting ‘dual cook’ functionality, you can prep multiple foods in separate compartments at different temps to cut down on your cooking times. The Trizone is built to enhance flavour – and you’ll get the same high quality results no matter which of the seven pre-set functions you choose. It’s also a breeze to clean. Mealtime upgraded!

    Eiger Air Fryer Oven

    Capacity: 32L

    Temperature Range: 80°C to 200°C

    Cooking for the whole fam? Throwing a massive dinner party? The Air Fryer Oven boasts a massive 32 litres of capacity, giving you enough volume to whip up family-sized feasts with the push of a button. You get: unparalleled flavour while dramatically cutting down on unhealthy fats. It’s an effortless approach that doesn’t compromise on size or power, giving you the ability to transform your favourite dishes into healthier versions with that perfect, crave-worthy crispness.

    Eiger Mechanical Health Grill

    Straight from the air fryer onto the grill: discover the latest version of the Eiger Health Grill, featuring a sleek stainless steel construction that promises durability and style in equal measure. The grill’s 180-degree opening angle allows for expanded cooking space, while the cool-touch handle ensures safe operation. Equipped with power and ready light indicators for convenience and a durable non-stick coating for easy cleaning, it’s the ultimate companion for quick and efficient grilling.

    READ MORE: 3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

    Healthy Chocolate Air Fryer Granola

    Skip the store-bought granola and make your own crunchy chocolate granola in the air fryer. This one is energising, filling and packed with goodness.

    Prep Time 5 minutes minsCook Time 15 minutes mins

    Course BreakfastCuisine Healthy

    1 air-fryer
    ⅓ cup Coconut oil⅓ cup Cacao powder¼ cup Honey3 cups Whole rolled oats½ cup Dried cranberries½ cup Shredded coconut¼ cup Pumpkin seeds⅓ cup Raw cacao nibs3 Tbsp Chia seeds1 tsp Ground cinnamon
    Melt the coconut oil In a small pot on the stove.Add the cacao powder and maple syrup and stir on low heat until combined. Remove from heat and set aside.In a large bowl combine the oats, cranberries, coconut, pumpkin seeds, raw cacao nibs, chia seeds and cinnamon. Pour the chocolate mixture over oat mixture and mix until fully combined. Give it a taste test. If you want it sweeter, you can add a touch more maple syrup.Line the air fryer with parchment paper (you can get special ones for air fryers). Don’t skip the parchment paper, this is important.Spread the mixture flat onto the parchment paper and pop it into the air fryer at 165°C for 8 minutes. After 8 minutes, stir the mixture so it bakes evenly and pop it in for another 5 minutes. Check on it to make sure the granola isn’t burning and put it in for longer if needed.Once done, remove the basket and allow it to cool for 5-10 minutes. Then, carefully lift the parchment paper out of the air fryer and lay it out flat to cool. Once cool, store in an airtight container.

    Keyword 15-Minute Recipes, air fryer, breakfast, cereal

    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