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    in diet and nutrition

    How To Add More Vegetables To Your Diet, Even If You’re Busy

    If you’re a human being, chances are you’re trying to live a healthy lifestyle that minimises the chance you become ill, so you can live a full, healthy life. But adding kids, work and all the life admin into the mix makes things that much more complicated. And while it’s a truth universally acknowledged that you need to add more vegetables to your diet (it offsets inflammation in the body and keeps everything working in tip-top condition), saying and doing are two very different things.

    Having said that, we’ve come up with a few ways to add more vegetables to your diet while keeping in mind how busy everything else is.

    Meet the experts: Carla Chait is a dietician specialising in macrobiotic eating and Gabi Meltzer is a registered dietician.

    Buy pre-cut veggies

    This is arguably your best friend when trying to eat healthy on a time-crunch. Grocery stores offer loads in terms of pre-cut and frozen veg that won’t wilt after a few days. Maximise on this, says Chait. “You can buy mixed, sliced vegetables for stir-fries, peeled and chopped butternut and pumpkin, broccoli and cauliflower florets, and mixed chopped salads,” says Chait.

    “This saves time and effort but is a bit more costly, so weigh up the pros and cons for you and your lifestyle,” advises Meltzer.

    Choose fast-cooking veg

    If you’re short on time but long on nutritional needs, try whipping up meals with veg that don’t take long to cook. “Not all vegetables take long to cook. Broccoli and cauliflower pieces steam quickly. Use an electric or stove-top steamer, or simply fill a pot with a small amount of water, place the vegetables inside, cover, and boil for a few minutes until the water has evaporated,” suggests Chait. Brilliant!

    Not a fan of steaming? Blanch your veg. “Blanching takes a short amount of time. Blanch kale, spinach and bok choy pieces in a pot of boiling water for a few minutes until bright green. Make quick stir-fries with sliced green and red cabbage, carrots, peas and string beans,” says Chait.

    READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

    Think ahead of time

    Planning will save you loads of time. It’ll stop you from reaching out to a delivery app for a saturated-fat meal and will save you in the long run. “Thinking about this ahead of time makes it easier to plan for more balanced, nutritious meals instead of just throwing something together last minute,” says Meltzer.

    Batch cook your meals

    There is no need to cook every single day if you’re busy. Preparing large curries, veggie bakes and stews ahead of time will save you when you’re starving and in need of a boost. “Cooked foods will last safely in the fridge for 3-4 days in an airtight container. Or, freeze extra batches into single servings for other meals and defrost the night before in the fridge before using them again. Or if you make a salad as a side for dinner, make enough to add to lunch the next day too,” advises Meltzer.

    READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

    Turn to veggies for snacks

    Efforts to stay healthy quickly wane when you open the snack cupboard or run into the petrol station for a packet of chips. Keep it healthy by prepping fast veg to snack on. “Dip chopped carrots, celery and cucumber into hummus, avocado or other dips for a snack. Other delicious vegetable crudites include string beans, snap peas and baby corn,” says Chait.

    Think about adding colour

    Each colour in vegetables presents its own set of vitamins and minerals. We know carrots help with eyesight and inflammation but adding pops of red, green or purple can boost your immunity too. “This doesn’t have to be perfect, but taking this into consideration each time you eat is really helpful in adding more opportunities for colourful foods over the day/week,” says Meltzer. For example, if you’re making a sandwich with ham and cheese, try adding tomato, peppers and cucumbers to punch up the nutritional value, says Meltzer.

    READ MORE: 9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

    Try veggie juice

    These don’t replace your meals but can be a quick and easy way to add more nutrients to your diet when you’re pressed for time. “Although juices are highly concentrated and contain less fibre than whole foods, they are an alternate way to get vitamins and minerals from vegetables on occasion,” says Chait.

    Bulk up carby meals

    Feeling for a fast and cheesy pasta? Don’t skimp on adding peas, carrots or spinach to the dish. “Adding more colour not only enhances nutritional value but also increases satisfaction,” says Meltzer. “For example, stirring some fresh baby tomatoes/rocket/baby spinach to a simple pesto pasta, or cooking a pasta/rice bake with some chopped veggies added to it, or trying out a one-tray bake with a protein and ready chopped mixed roast veggies, or trying out a stirfry which has loads of different colours!”

    READ MORE: Why Drinking Diet Coke Won’t Help You Lose Weight

    Try pickles

    Eating for good gut health doesn’t have to be limited to veggies. Pickled and fermented food goes a long way. “Eat sauerkraut and other pickled vegetables. Although high in sodium, fermented foods contain probiotics which are good for your digestive system,” says Chait. More

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    in fitness and body

    How One Woman Lost Half Her Bodyweight – And Kept It Off

    Inspiring stories reach us all the time – stories about grit and perseverance. And this story of how one woman lost half her bodyweight is for sure one of them. Here’s how school teacher Tanya Laubscher lost a whopping 105 kilograms – and kept it off.

    The Gain

    At 157 kg, Tanya Laubscher felt completely out of place in her own body. She’d avoid planes, social gatherings and strategically plotted her movements to avoid looking in mirrors as much as possible. “I think for someone at that size, [there are] struggles and things that they don’t realise. It’s tough to go for a hike with your friends when you’re that big or go on picnics,” says the 34-year-old. 

    Added to that, her health was in jeopardy: she was struggling with Polycystic Ovary Syndrome (PCOS), type 2 diabetes as well as depression. So she saw a doctor who recommended bariatric surgery as the best way to help her lose weight and reclaim her health.

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

    How she lost half her bodyweight

    In March of 2020, Tanya’s journey began with bariatric surgery. Thereafter, she needed to completely overhaul her lifestyle to see results and slim down. To start, she worked with a dietician and opted to cut out refined foods, choosing to down protein shakes in the morning and snack on fruit and healthy foods throughout the day. Since her stomach had shrunk due to the surgery, Tanya prioritised protein and vegetables to give her body the nutrients it needed.

    She followed the advice of her psychologist to deal with emotional eating and identified her triggers, then found ways to avoid or work through them. She also needed to stay active to burn fat stores. To do that, she committed to walking at least 10,000 steps daily and cycled 10 kilometres twice a day on her stationary bike. It was no easy feat, but she kept at it. “[It] was quite difficult in the beginning but as you consistently do it, it does become part of your routine. And as you lose the weight, that also becomes a lot easier to do,” explains Tanya.

    READ MORE: How One Personal Trainer Lost 30kg – And Kept It Off

    The gains

    Over a year and a half, Tanya saw the fruits of her efforts and lost 30 kilograms, then 50, then 75. With each milestone, she made a point to celebrate in different ways. For a big reward, she flew to Cape Town to conquer Table Mountain; her very first plane trip. “That was a big one. I’d never flown before because I was too scared of fitting into the seats,” explains Tanya. Other rewards included getting a new piercing or a new tattoo. 

    Now at 105 kilograms lighter and countless hours spent exercising, Tanya is the happiest she’s been. Not only has she lost over half her bodyweight, but she’s happier, too. She no longer avoids mirrors and can hike to her heart’s content. “I walk and can go everywhere and I move freely,” she says. “And I have this joy! Spending some quality time outside, dancing and not hiding away from the world any more – those are the things that make life worthwhile.”

    READ MORE: Walking For Weight Loss: Does It Work? Plus, 9 Tips To Get You There

    Tanya’s weight loss tips

    Try A Specific Diet

    Tanya found that sticking to a specific way of eating helped her shed kilos. “If those are things that are possible for you, I would suggest applying that to your life.”

    Make Yourself Accountable 

    “Tell people what you’re busy with, why you’re doing it and ensure that your goals are set out for you. Most importantly, stick to them.”

    Set Rewards

    “I made sure to reward myself at the end of every milestone that I hit. It was a big thing for me.” More

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    in fitness and body

    DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    Let me take a wild guess, building a stronger booty is on your agenda for your workouts. What you might not realise is that targeting the glutes does way more than perk up your peach. “It’s a major stabiliser and it’s also the biggest muscle in the body,” says Leigh Weissman, CPT, a certified personal trainer, nutrition coach and glute specialist. “The glutes control a lot of your pelvic function and the hips.”

    That means your glutes help you do everything from walk, sit and bend throughout your day. And you’ll start to notice a boost in your athletic performance, as well. “If you are a practising athlete, you’ll sprint faster and turn quicker,” says Weissman. “In yoga, it can help you balance in specific poses.” Plus, when your glutes are strong, you can better strengthen and protect your back, hips and core—all of which are huge for balance and stability. Truly everyone can benefit from a butt workout and do it right at home to boot.

    Meet the experts: Leigh Weissman, CPT, a certified personal trainer, nutrition coach and founder of Leigh Taylor Method for building strong glutes. Suki Clements, CPT, RYT, is a New York City-based yoga teacher and former professional dancer.

    The Muscle Science

    Understanding all the muscles that make up your booty can help you work your rear more effectively. The gluteus maximus, gluteus medius and gluteus minimus muscles along with a slew of other smaller muscles, like the piriformis (located about where the heel of your hand lands if you put it in the back pocket of your jeans), are all part of your behind.

    The key to getting in a good butt workout at home (and reaping all of these full-body benefits) is to move slowly and with control so that you work your glute muscles—and don’t stress out your lower back. To keep your focus on your butt, engage your core and exhale through the challenging part of every exercise. When you shorten the muscle in an exercise, you should start to feel a burning sensation. If you’re lengthening the muscle, look for a stretching feeling to know you’re activating the area, says Weissman.

    The Workout

    Use the 15 exercises below to create your own butt workout at home. All you need is a mini resistance band and a set of dumbbells!

    As long as you recover well (think plenty of stretching and foam rolling), you can work out your butt up to three times a week.

    Equipment: resistance band, dumbbells | Time: 20 minutes | Good for: glutes

    Instructions: Choose up to five of the exercises below. Complete the indicated number of reps for each, then rest for 15 seconds and continue on to the next. Once you’ve completed all five exercises, rest for one minute, then repeat the entire circuit twice more for a total of three sets.

    Standing Glute Kickback

    Why it rocks: This move isolates one side so you can really feel the burn. Working one side allows you to recognise and fix strength imbalances, says Weissman.

    How to:

    Stand with weight on left foot and right leg long behind body with toes pointed and resting on floor.

    Bend left knee slightly and hinge at hips to lower torso forward.

    Clasp hands in front of body. This is your starting position.

    From here, engage right glutes to kick straight right leg back and up until nearly parallel with floor. Slowly and with control, reverse the movement to return to start. That’s one rep. Perform 10 to 12 per side.

    Pro tip: Engage core throughout the movement to prevent lower-back strain and keep the emphasis on glutes. Use a looped resistance band just above your knees to level this one up.

    Supported Single-Leg Deadlift

    Why it rocks: The supported single-leg deadlift is an introduction for people who have a challenging time performing a full single-leg deadlift. It also helps you to understand how to do a hip hinge before just going into a full single-leg deadlift.

    How to:

    Start standing on left leg with a weight in right hand, palm facing toward thigh and left arm by side.

    Step right leg a few feet behind body, lift heel and press right toes into the floor for balance. Keep left leg slightly bent.

    Lean forward, hinging at the hips with a flat back while lowering the weight toward the floor.

    Drive into the left heel to return to the standing position. That’s 1 rep.

    Hip Thrust

    Why it rocks: Working the hips in this position gives you the biggest strength boost, says Weissman. Science is there to support it, too, according to a Journal of Sports Science & Medicine study.

    How to:

    Sit with feet flat on the floor in front of a couch or stable chair.

    Place forearms flat on surface so elbows point back and fingers point forward.

    Lift seat up off floor and walk feet out until planted slightly beyond knees. This is your starting position.

    Push through heels and engage glutes to extend hips up until body forms a straight line from shoulders to knees.

    Reverse the movement to return to start. That’s one rep. Perform 10 to 12.

    Pro tip: To maximise glute engagement, press knees slightly outward throughout the movement. For an extra challenge, place a looped mini-band just above your knees or add a weight at the hips.

    READ MORE: This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

    Good Morning

    Why it rocks: This move is a great way to feel a stretch in the glute muscles, says Weissman. To take it up a notch, she suggests adding resistance with a band or dumbbell.

    How to:

    Start standing with feet hips-width distance apart (or slightly wider) and hands clasped behind your head.

    Bend knees slightly, engage core, draw shoulders back and keep neck long, then hinge at hips to push seat back while lowering chest forward until parallel to floor.

    Keeping weight in heels, slowly reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps.

    Pro tip: Hold a dumbbell behind neck to increase the intensity.

    Romanian Deadlift

    Why it rocks: An RDL is a great way to level up from a Good Morning because it adds resistance and intensity with the dumbbells, says Weissman.

    How to:

    Standing with feet shoulder-width apart, holding dumbbells in hands with palms facing thighs.

    Keeping back straight, hinge at the hips and focus on sending hips and butt back as you lower the dumbbells toward the ground.

    Engage glutes and rise back to standing, locking hips out at the top. That’s 1 rep. Perform 10 to 12 reps.

    Banded Glute Bridge

    Why it rocks: This has all the benefits of a bodyweight glute bridge, but you also engage the hips more with the band.

    How to:

    Wrap a resistance band around thighs and lie face up with knees bent and feet on the floor about a foot away from butt.

    Brace core, then press into heels and squeeze glutes to lift hips up toward ceiling while pushing upper back into floor.

    Pause in this position and expand the band by pressing knees apart.

    Reverse the movement and return to start. That’s 1 rep. Perform 10 to 12 reps.

    Pro tip: To make this more challenging, hold a dumbbell on top of hips.

    READ MORE: This Full-Body Bodyweight Workout Builds All The Muscle

    Banded Clam Shell

    How to:

    Start lying on right side on a mat with upper body propped up on right forearm, right elbow below right shoulder.

    Stack left foot over right with legs bent at 90 degrees and heels in line with glutes.

    Place left hand on top hip. This is your starting position. Without moving hips or disconnecting feet, engage outer left glutes to drive left knee straight up toward ceiling.

    Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

    Pro tip: Keep hips stacked and avoid rolling backwards when lifting top leg. You can also place a looped resistance band just above the knees to level this one up.

    Why the move is effective: “You’re isolating one side of the hip,” says Weissman. “So it’s a nice contraction where people tend to have that natural hip dip.”

    Bulgarian Split Squat

    Why it rocks: This is one of Weissman’s go-to exercises for all her clients. “This causes the glute medias to fire up to help stabilise the pelvis,” says Weissman.

    How to:

    Stand in front of a low bench or platform with feet hip-width apart.

    Place left foot onto the platform behind you, gently resting the top of the foot to stabilise. The distance between you and the elevated surface can vary depending on your experience and range of motion.

    Engage core and glutes and lower down with control. Stop when back knee hovers just off the ground, or as low as is comfortable for your range of motion.

    Drive through front foot and squeeze glutes as you stand back up. That’s 1 rep. Complete 10 to 12 reps, then switch sides and repeat.

    Curtsy Lunge

    How to:

    Stand with feet hip-width apart.

    Take a step back with left leg, crossing it behind right. Bend knees and lower hips until right thigh is nearly parallel to the floor. Keep torso upright and your hips and shoulders as square as possible.

    Return to start. Repeat on the other side. That’s one rep.

    READ MORE: Boost Your Morning Routine With This Easy 15-Minute Yoga Flow

    Glute Kickback

    Why it rocks: This tabletop setup allows your upper body to help with stabilising your hips while you focus on working the glutes one side at a time.

    How to:

    Start on all fours with shoulders stacked over wrists and back flat, toes tucked, and knees under hips.

    Keep core tight, shoulders and hips square and foot flexed, then squeeze glute and kick the right knee back in line with the hip.

    Reverse the movement to return to start. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

    Pro tip: Imagine you’re trying to stamp the sole of your foot on the wall behind you and move from the hips, not the lower back.

    Isometric Banded Glute Bridge

    Why it rocks: “This is a good move if you just want to feel what it’s like to squeeze the glute and feel that contraction,” explains Weissman.

    How to:

    Lie on back with knees bent and feet on the floor 12 to 16 inches from butt.

    Brace core, then press into heels and squeeze glutes to lift hips towards ceiling. Maintain space between chin and chest and keep upper back pressed into floor.

    Hold the elevated position with glutes engaged for 5 seconds. That’s 1 rep. Perform 5 reps.

    Fire Hydrant

    How to:

    Start on all fours with wrists stacked directly under shoulders and knees over hips.

    Draw belly button to spine and, keeping back flat, lift the right knee so it is in line with the right hip.

    Return to start. That’s one rep. After 20 seconds, switch to the other side.

    READ MORE: This 15-Minute Full-Body Weighted Workout Tones Every Inch

    Lateral Lunge with Balance

    Why it rocks: “This is great for the overall health of your hips,” says Weissman. She adds that you can also use this move to measure your progress and see your strength improve over time.

    How to:

    Stand with feet hip-width apart, hands at sides.

    Take a big step to the left, then push hips back, bending left knee and lowering body until left knee is bent to 90 degrees.

    Push back to an upright position, lifting left knee up and into the chest. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

    Pro tip: Keep weight in heel of bending leg to fire up glutes.

    Split Squat

    Why it rocks: This move allows you to work the muscles that help you walk and how your body moves in everyday life, says Weissman.

    How to:

    Start standing with hands at sides or clasped in front of chest and legs staggered so left is forward and right is back with right heel raised.

    With torso upright, bend knees and lower until legs both form 90-degree angles.

    Press through left foot to return to standing position. That’s 1 rep. Perform 10 to 12 reps, then switch sides and repeat.

    Pro tip: When in the lowest position, hover back knee off the floor to keep lower body under tension. Hold dumbbells to increase the intensity.

    Alternating Step Up

    Why it rocks: You can play with tempo and create multiple variations of this move, says Weissman. “If you’re doing it with bodyweight, slowing down that step down is how you get the most bang for your buck.”

    How to:

    Stand with feet hip-width apart in front of an elevated surface or step.

    Lift left foot and step onto the elevated surface.

    Press into left foot and lift right leg up to chest, lengthening the glute.

    Step the right foot back to start and bring the left to meet it.

    Then, switch sides and repeat. That’s 1 rep. Continue alternating for 10 to 12 reps.

    This article by Jennifer Nied and Sabrina Talbert was originally published on www.womenshealthmag.com. More

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    in diet and nutrition

    I Tried 3 Viral Recipes And Here’s How It Panned Out 

    Social media: a world filled with endless scrolling and the tantalising promise of those “someday” recipes. We’ve all been there, right? You hit the save button, hoping for that perfect moment to give them a whirl. Well, today’s the day!

    WH have put three viral recipes to the test, to see and taste if they *actually* live up to the hype. Here’s how it all went down:

    Breakfast Bliss

    Pesto Egg-In-A-Hole

    This is the morning meal revelation you’ve been waiting for! And why didn’t we think of this sooner? By using pesto as your cooking oil, you not only elevate the flavour but also achieve that irresistible crunch. The best part? You can get creative with your pesto selection—try olive, basil, pepper and beyond!

    Pesto Egg-In-A-Hole

    A flavourful twist on classic breakfast. An egg nestled in bread with pesto for an exciting morning bite.

    Prep Time 5 minutes minsCook Time 5 minutes mins

    Course Breakfast

    Servings 2

    2 Slices of bread ciabatta or sourdough1 tbsp Pesto store-bought or homemade2 Large eggsKosher saltFreshly ground black pepper
    Using a cup or a paring knife, carefully carve an egg-sized hole in the centre of your bread.In a small nonstick pan, gently heat the pesto until it begins to sizzle slightly. Place the bread and the bread cut-out into the pan and then gently crack the egg into the hole within the bread.Allow it to cook for approximately 3 minutes. Flip it over and continue cooking for an additional 1 minute to achieve that perfect over-easy egg. Transfer to a plate and for the finishing touch, season it with a pinch of salt and a dash of pepper.

    READ MORE: Peanut Butter Banana Waffles

    Lunch

    Burger Taco 

    This is our new weekly favourite. I couldn’t believe how simple it is to create something so delicious and healthy. If you have little ones, this trend is a must-try, but it’s equally perfect for solo diners. No need to fry up a whole batch of ingredients. Just select a few and you’ve got yourself a fantastic meal in no time. Voila!

    Pro tip: If you’re as time-pressed as I am, consider grabbing some ready-made sauce (I used the Woolworths Burger Mayonnaise). However, I’ve included the recipe for the sauce below, just in case you feel like whipping it up from scratch.

    @aussiefitness Healthy Low Calorie & High Protein Smash Burger Tacos 🌮🍔 Ingredients: (Tacos) 180g Extra Lean Beef Mince (total raw weight – 45g per taco) Pepper, Garlic Powder, Onion Powder, Salt & Smoked Paprika 1/2 Diced White Onion 4 Mini Tortillas/Wraps (Old El Paso Tortillas Mini Tacos) Toppings: 4 Slices Cheddar Cheese (Dairyworks Natural Cheddar Slices) Lettuce 1/2 Diced White Onion 80g Burger Sauce (20g per taco) Sauce: 50g Light or Fat Free Mayonnaise (Callowfit Mayo Style Sauce) 8g Yellow Mustard 1/2 Tbsp Pickle Juice 1 Tsp White Vinegar 10g Gherkin Relish or Sweet Relish 2 – 3 Tsp Smoked Paprika 1/2 Tsp Garlic Powder 1/2 Tsp Onion Powder Or you can use regular store bought burger sauce. #tacos #smashburger #bigmac #lowcalorie #highprotein #healthyrecipes #easyrecipes ♬ original sound – Aussie Fitness 🇦🇺💪🏼

    Burger Tacos

    A delicious fusion of burgers and tacos. Perfectly simple, kid-friendly and ideal for a quick, satisfying meal.

    Prep Time 5 minutes minsCook Time 5 minutes mins

    Course Snack

    Servings 4

    4 Mini tortilla wraps 200 g Extra-lean mince Ground coriander spice Garlic spice Onion powderPaprikaKosher saltFreshly ground black pepper 4 Slices cheddarExtrasPickles choppedOnion choppedLettuce shreddedCherry tomatoes choppedSauce1 tbsp Light mayonnaise1 tsp Tomato sauce 1 tsp MustardChopped pickles or gherkins 2 tsp Apple cider vinegar1/2 tsp Garlic powder1/2 tsp Onion powder1/4 tsp Paprika1/4 tsp Kosher Salt
    Start prepping your mince for the tacos. Add the mince and spices to a mixing bowl. Roll the mince into 4 equal meatballs and add on top of the tortillas. Fry the mince tortilla on high heat for about 1-2 minutes, or until the meat is cooked through.Flip the tortilla and add the slice of cheese. This should only take a few seconds, depending on how crispy you want the tortilla. Add your extras, like pickles, lettuce and onions on top of the taco and finish off with a sauce of your choosing. 

    Keyword Burgers, Tacos

    READ MORE: This Plant-Based Ploughman’s Sandwich Is A Vegan Dream

    Dinner

    Baked Feta Pasta

    Baked Feta Pasta is the answer to impressing even the most discerning palates. While it does require a bit more time in the oven compared to our earlier recipes, it’s surprisingly low-maintenance to prepare. This is the kind of dish that allows you to pop it in the oven, queue up your favourite show and check in every now and then.

    Baked Feta Pasta

    An easy-to-impress pasta dish. Cherry tomatoes, feta and herbs meld together for a savory, low-effort dinner delight.

    Prep Time 10 minutes minsCook Time 45 minutes mins

    Course Main Course

    Servings 3

    1 shallot or onion3 cloves garlic2 punnets cherry tomatoes1/2 cup extra-virgin olive oilKosher saltCrushed red pepper flakes1 Block feta3 Sprigs fresh thyme 1/2 500g pack of pasta penne, farfalloni or fussilli1 Zest of lemon optionalFresh basil for garnish
    Preheat your oven to 200°C. In a large ovenproof skillet or a medium-sized baking dish, combine the cherry tomatoes, thinly sliced shallot, minced garlic and a tablespoon of extra-virgin olive oil. Season with a pinch of salt and a dash of red pepper flakes. Toss these ingredients together, ensuring that they are well combined.Place the feta cheese block into the centre of the tomato mixture. Drizzle the remaining olive oil over the feta cheese. Scatter some fresh thyme sprigs over the cherry tomatoes. Pop this skillet or dish into the preheated oven and bake for 40 to 45 minutes. You’ll know it’s done when the tomatoes are bursting with flavour and the feta cheese is beautifully golden on top.While the feta and tomatoes are baking to perfection, prepare your pasta. In a large pot, bring salted water to a boil. Cook the pasta until it’s just al dente according to the package instructions. Before draining the pasta, make sure to reserve about ½ cup of pasta water, which will come in handy later.Once the feta and tomatoes are ready, take the skillet or baking dish out of the oven. Add the cooked pasta, the reserved pasta water and some lemon zest (if you’re opting for that zesty kick). Gently stir everything until it’s beautifully combined. Finish it off with a generous garnish of fresh basil leaves.

    Keyword pasta, vegetarian

    READ MORE: Serve This Tasty (Yet, Easy) Butternut Wellington At Your Next Dinner Party

    For more healthy viral recipe ideas, try these:

    Chamain is the Online Editor of Women’s Health. Explorer by heart, a creative thinker by day and a coffee addict, always. My hobbies include hiking, drawing, painting, photography, cooking and *recently* running. More

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    in diet and nutrition

    5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes

    These healthy and delicious smoothie recipes for weight loss are a great way to cool down and pack in nutrients. So give these five under-300-calorie concoctions a whirl, and sip your way to a slimmer body.

    A Penn State study found that people whose smoothies were blended for five minutes ate 12 percent less food afterwards and felt fuller than those whose smoothies were minimally blended. Now that’s a great weight loss tactic we can so get behind!

    READ MORE: The “Amazing Skin” Smoothie Recipe That Actually Works

    5 Low Calorie Smoothie Recipes For Weight Loss

    1. The Cherry Bomb Smoothie

    This low-calorie cherry smoothie is made with frozen cherries, kiwi, orange juice, coconut water and honey.

    Simple Cherry Smoothie Recipe

    This low calorie cherry smoothie is made with frozen cherries, kiwi, orange juice, coconut water and honey.Serves 1. Per serving: 665kJ, 1g fat (1g sat), 38g carbs, 129mg sodium, 5g fibre, 3g protein.

    Prep Time 5 minutes mins

    Course Breakfast, Drinks, SnackCuisine Healthy, Vegetarian

    Servings 1 personCalories 159 kcal

    ¾ Cup Frozen cherries1 Kiwi, peeled and quartered¼ Cup Orange juice½ Cup Coconut water¾ tsp Honey3 Ice cubes

    Up the ante: Add a scoop of vanilla protein powder for an additional 15 to 25g of protein.

    Keyword breakfast, healthy, Smoothie

    2. Apple Mojito Light Smoothie

    With only 107 calories, this apple smoothie is great as a breakfast, snack or cocktail. That’s because it’s made with apple juice, peach, cucumber, sparkling water, lime juice, mint and honey. So delicious!

    Apple Smoothie Recipe For Weight Loss

    With only 107 calories, this apple smoothie is great as a breakfast, snack or cocktail. It’s made with apple juice, peach, cucumber, sparkling water, lime juice, mint and honey. Delicious!Serves 1. Per serving: 450kJ, 1g fat (1g sat), 27g carbs, 3mg sodium, 3g fibre, 2g protein.

    Course Breakfast, DrinksCuisine Healthy

    Servings 1 personCalories 107 kcal

    ¼ Cup Unsweetened apple juice1 Medium peach, peeled, pitted and quartered¼ Medium cucumber, peeled, seeded and quartered⅓ Cup Sparkling water¾ tsp Fresh lime juice3 leaves Fresh mint¾ tsp Honey6 Ice cubes

    Up the ante: Add two tablespoons light rum (about 270kJ) and have it at happy hour.

    Keyword breakfast, healthy, Smoothie, vegetarian

    READ MORE: This Delicious DIY Tropical Coconut Granola Will Be Your New Breakfast Staple

    3. Island Refresher Smoothie

    This 221 calorie smoothie for weight loss is made from pineapple, mango, soy milk, cottage cheese and coconut flakes. Just trust us on this one; it’s so creamy, filling and delicious!

    Pineapple Weight Loss Smoothie

    This 221 calorie smoothie for weight loss is made from pineapple, mango, soy milk, cottage cheese and coconut flakes. Trust us on this one; it’s creamy, filling and delicious!Serves 1. Per serving: 925kJ, 2g fat (1g sat), 38g carbs, 244mg sodium, 4g fibre, 11g protein.

    Prep Time 5 minutes mins

    Course Breakfast, DrinksCuisine Healthy

    Servings 1 personCalories 221 kcal

    ¾ Cup Pineapple, cubed½ Cup Frozen mango¾ Cup Soya milk (with a drop of vanilla essence)3 Tbsp Low-fat cottage cheese¼ tsp Unsweetened coconut flakes, for garnish

    Up the ante: Add one tablespoon ground flaxseed for an extra two grams of fibre.

    Keyword breakfast, healthy, Smoothie

    4. Rise And Shine Smoothie

    Still looking for more smoothie recipes for weight loss? Then try this delicious and filling smoothie made with avocado, sweet potato, banana, milk and honey.

    Easiest Avocado Smoothie For Weight Loss

    Try this delicious and filling smoothie made with avocado, sweet potato, banana, milk and honey. Serves 1. Per serving: 1 215kJ, 8g fat (1g sat), 50g carbs, 135mg sodium, 7g fibre, 9g protein

    Course Breakfast, DrinksCuisine Healthy

    Servings 1 personCalories 291 kcal

    ¼ Avocado, peeled, pitted and cubed2 Tbsp Cooked sweet potato1 Small frozen banana, sliced¾ Cup Low-fat milk½ tsp Honey

    Up the ante: Blend in 1/4 cup raw or cooked oats for a thicker texture and more energy-fuelling carbs.

    Keyword breakfast, healthy, Smoothie

    READ MORE: The 12 Best Healthy Green Juice Recipes You Can Make With A Blender Or Juicer.

    5. Awesome Almond Smoothie

    Start your morning with a super satiating 233 calorie smoothie made from banana, kale, almond butter, cinnamon, nutmeg and ground ginger. So yum!

    Awesome Banana, Almond & Kale Smoothie

    Start your morning with a super satiating 233 calorie smoothie made from banana, kale, almond butter, cinnamon, nutmeg and ground ginger. Yum!Serves 1. 975kJ, 8g fat ( More

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    in fitness and body

    How To *Actually* Lose Belly Fat With Diet And Exercise

    How to lose belly fat remains one of the top searches on our site. Everyone seems to want to get rid of their pooches, for myriad reasons. And while that may not be you, the science warns that the more fat in the belly, the more health risks become apparent. You should never feel the need to lose weight unless you actually want to. But stomach fat in particular can be harmful.

    “Stomach fat is not a good idea,” says Dr Tracy Nelwamondo, a weight loss GP. “We advise to keep abdominal circumference less than 88cm. This is not only for cosmetic reasons, but we find this puts you less at risk of disease.”

    Meet The Experts: Dr Tracy Nelwamondo is a weight loss GP and Roystinn Davids is a personal trainer.

    What are the health risks of belly fat?

    Fat cells in your stomach are made of two main kinds. The one you can see when you squeeze your tummy is known as subcutaneous fat and sits on the outer edge of your organs. The more worrying fat is the kind that lies deep within the abdomen, known as visceral fat. They’re biologically active cells that are linked to a host of chemicals in your body, further linking to a wide variety of diseases.

    Subcutaneous fat is linked to a higher proportion of beneficial molecules, while visceral fat is less so. It’s made up of proteins called cytokines, which when triggered, set off low-level inflammation in the bod. The risk? Heart disease and other chronic conditions, like dementia, asthma and even breast cancer.

    Per Harvard University, a waist circumference of 88cm or higher is considered a sign of excess visceral fat – but it may not apply to you if your overall body size is large. A better indication is an expanding waistline.

    READ MORE: Here’s Why It’s Important To Lose That Belly Fat

    So it’s clear that this kind of fat in your bod is dangerous, losing your gut can be more easier spoken about than done. But we’ve rounded up the expert advice, coupled with research, to determine the exact steps to take to minimise belly fat and keep your body healthy. The good news, per research, visceral fat responds better to diet and exercise than the fat you collect on your butt and hips.

    Exercise for belly fat

    Studies show that in order to nix belly fat, you need to be training for at least 30 minutes on most days. That includes long walks or casual spins on the stationary bike. Added to that, Dr Nelwamondo recommends at least two days of resistance training. That’s because resistance training builds muscle, which in turn works to burn fat – and it’s metabolically more active than fat tissue is.

    READ MORE: The 3 Most Important Changes To Make If You’re Trying To Lose Belly Fat

    Ab workouts won’t melt belly fat

    Keep in mind that it’s simply not possible to train only your midsection if you’re looking to lose stomach fat. Spot-training doesn’t work, and in fact, fat is breathed out from the body when you’re working out and your heart rate is high. So look to workouts where your entire body is working hard and your heart rate is higher. “There is no magic, overnight solution for losing belly fat,” says Roystinn Davids, personal trainer. “The best way to shed excess weight is by making permanent lifestyle changes. This often involves a combination of diet, exercise, stress management and other strategies.”

    Examples of fat-burning exercises include:

    Running

    Rowing

    Swimming

    Cycling

    Group fitness classes

    Your belly fat nixing move

    Davids recommends 20 minutes of cardio, followed by strength training. He recommends the following strength training moves to help shift the needle:

    push-ups

    inverted rows

    chin-ups

    pull-ups

    power cleans

    “Do eight reps of each, for four sets. Rest for one minute in between sets,” says Davids. When training, don’t discount the power of planking. “A plank is Ideal for losing belly fat because it engages multiple muscles at the same time, increasing metabolic rate and benefiting core strength,” he says.  

    READ MORE: Try This 7-Minute Fat-Blasting Workout

    Eating for less belly fat

    “Include plenty of fruits, vegetables, lean proteins and healthy fats,” says Davids. “Choosing healthy options like these can make it easier to ensure you get the proper amount of micronutrients, such as vitamins and minerals.”

    Eliminate processed food

    While that’s easy enough to do, indulging in processed foods like chips and sodas should be avoided when trying to eliminate stubborn belly fat. “Generally, better eating always consists of incorporating fibre and protein and reducing ultra-processed foods, keeping them as an indulgence in moderation instead of making them a daily habit,” warns Dr Nelwamondo. Also, look at your hydration levels and make sure you’re not dousing your system with sweetened drinks, which spike your glycaemic load and allow fat deposits to collect.

    Get specific with your intake

    Per the American Diabetes Association, there are also specific tweaks you could make to ensure you’re eating just enough to lower your risk of holding onto belly fat. That includes:

    Keeping the total fat to only 20 to 30 percent of your overall calorie intake (calorie tracking apps like My Fitness Pal help with this)

    Keeping saturated fat to less than seven percent of your overall calorie intake (watch the fries!)

    Limiting harmful trans fats, found in doughnuts and other fried foods.

    This means that if your daily caloric intake is at 2000, 700 calories should come from fat (about 77g) and only 140 from saturated fat (around 15g). Added to this, make sure to prioritise protein in your diet. Per observational studies, people who eat more protein have less abdominal fat than those with a low-protein diet.

    READ MORE: 5 Ways To Burn More Fat During Your Walking Workouts

    Lifestyle tips for excess belly fat

    Quit smoking

    Seriously! Even vaping moves the needle towards a larger waistline. Per studies, heavy smoking increases insulin resistance and is associated with increased fat deposits in the midsection. In another study published by PLOS One, authors note that among smokers, there appears to be “more metabolically adverse fat distributions”. Translation: the heavier the smoker you are, the more harmful your fat can be.

    Sleep well

    Never getting to sleep at a reasonable time? If you always find yourself in sleep debt, this could be one thing that is contributing towards your expanding waistline. Per one study, a lack of sleep majorly boosts the hunger hormone ghrelin and decreases the hormone leptin, which suppresses your appetite. The result? You’re constantly hungry, leading to overeating.

    Another 2022 study found that among people who slept only four hours a night had a nine percent increase in subcutaneous fat and an 11 percent increase in abdominal visceral fat, compared to people who got nine hours of shut-eye.

    READ MORE: Is Your Sleep Schedule Making You Fat?

    Boost your mood

    Per studies, people with larger bellies have an increased risk for both anxiety and depression. Plus, another study found that the older you get and the more body fat you accumulate, the less mental flexibility you’ll have. That mental flexibility refers to reasoning, thinking laterally and problem-solving.

    It goes the other way, too: long-term stress is linked to increased abdominal fat. There are tons of ways to find your way to a calmer – and hopefully slimmer – bod. Try meditation, journalling, exercise (it really does wonders) and delegating more tasks.

    The good news? It turns out that people who meditate are less likely to be obese and have less belly fat, per one study. That might be because getting zen lowers cortisol levels and regulates emotions, leading to less emotional eating. More

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    in diet and nutrition

    This Plant-Based Ploughman’s Sandwich Is A Vegan Dream

    When transitioning over to a plant-based diet, you might really miss one thing: cheese. Luckily, plant-based cheese options abound. What’s more, this recipe delivers those cravings in the form of a plant-based ploughman’s sandwich that you’ll dream of.

    A ploughman’s sandwich is a rustic meal which includes a hunk of cheese on crusty bread, sweetened with a sauce and soured slightly with something pickled. This plant-based version delivers that.

    For this recipe, you’ll be using two types of Fairview plant-based cheeses. And, the mature flavours are so present that you’d be forgiven for thinking you’re eating the real thing. Layers of Fairview cream cheese and Fairview mature cheddar accompany streams of sweet chutney, making this an all-around treat.

    Finally, this sandwich contains a healthy dose of baby marrow, crisp green apple and baby spinach, delivering crucial minerals and vitamins, key for good heart health and brain function.

    READ MORE: 10 Keto-Friendly Vegetables That Are Incredibly Low-Carb

    Plant-Based Ploughman’s Sandwich

    This plant-based sandwich delivers maximum flavour and is healthy, too.

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course Main Course, SnackCuisine Sandwich, Vegan, Vegetarian

    1 Medium baguetteFairview Plant-Based Cream CheeseFairview Plant-Based Cheddar50 g Baby marrows1 Green apple1 cup baby leavesFairview Deli Chutney
    Slice the baguette in half lengthways and spread bottom half with cream cheese.Slice the baby marrows into long thin slices and grill for 1 minute on both side on medium heat.Place the grilled baby marrow slices on the sandwich.Top the sandwich with four thick slices of cheddar and thinly sliced apple.Finish with baby leaves and chutney.Slightly press down with the top half, slice and serve.

    Keyword Sandwich, Vegan, Vegan Cheese

    Try out the range here:

    Fairview’s range of plant-based cheeses is expansive and includes mozzarella, cheddar and cream cheese, which you’ll use to create this plant-based ploughman’s sandwich. All products are available at selected South African retailers.

    Fairview Plant-Based Cream Cheese

    The Fairview Plant-Based Cheddar

    Fairview Plant-Based Mozzarella

    READ MORE: This Plant-Based Burger Patty Tastes (And Cooks) Exactly Like The Real Deal More

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    in fitness and body

    Is Psyllium Husk A Cheap Ozempic Alternative? Dieticians Explain The Fibre Supplement’s Benefits (And Limits)

    Ozempic has been a buzzy medication for more than a year. The prescription type 2 diabetes drug caught fire on social media after people said they lost significant amounts of weight on it. Then, a slew of speculation surfaced online that certain celebrities were using Ozempic off-label for weight loss.

    The medication has faced shortages for months. And because it’s designed to be used for people with type 2 diabetes, most health insurances won’t cover it off-label (i.e. weight loss).

    Plus, you need a prescription, which requires a trip to your doctor’s office, hanging in the waiting room for ages and more hassle. It’s no surprise, then, that plenty of people are looking for a less expensive and more easily accessible alternative to Ozempic.

    Enter psyllium husk.

    Dubbed “the poor man’s Ozempic,” this fibre supplement is suddenly getting a lot of attention. But what is psyllium husk and is it ~actually~ like Ozempic?

    Meet the experts: Jessica Cording, R.D., is the author of The Little Book of Game-Changers. Keri Gans, R.D., is the author of The Small Change Diet.

    Women’s Health went straight to registered dieticians to answer all your questions about the so-called “natural Ozempic.”

    What is psyllium husk?

    Psyllium husk is a type of fibre—specifically, soluble fibre, which means it attracts water and turns to gel when it’s being digested, explains Jessica Cording, R.D., author of The Little Book of Game-Changers.

    “It’s typically used as a fibre supplement,” she says.

    Psyllium husk is found in the seeds of a herb grown in India called Plantago ovata, says Keri Gans, R.D., author of The Small Change Diet.

    What are the psyllium husk health benefits?

    There are a few different perks of psyllium husk, Gans says, including:

    Constipation relief

    Blood sugar management

    Lowered cholesterol

    “Sometimes you’ll see it in the context of weight management products or supplements for weight loss because the fibre helps you to stay full,” Cording says.

    READ MORE: ‘Nature’s Ozempic’: What Are The Benefits Of Berberine?

    Can you lose weight by taking psyllium husk?

    If we’re looking for Ozempic-level weight loss, the answer is no.

    “If someone is making other changes to their nutritional intake or their exercise routine and they’re using psyllium husk as part of that, it can be supportive of weight management because of the impacts on fullness and blood sugar regulation,” Cording says. “But just introducing psyllium husk is not enough to cause weight loss.”

    Gans says you might lose a little weight while taking psyllium husk, simply because you’ll be more satisfied.

    “Fiber, overall, may help with satiety,” she says. “The more satisfied and full a person feels at mealtimes, the less likely they are to overeat.”

    Is psyllium husk safe?

    In general, yes.

    “For most individuals, psyllium husk is completely safe,” Gan says. “However, if on any medications or being treated for an illness, one should always check with their primary physician before adding any supplements to their diet.”

    You can also overdo it on psyllium husk or any type of fibre, Cording says.

    “As with anything, too much of a good thing is possible,” she says. “Some can be beneficial, but you don’t want to go above and beyond the recommended dosing.”

    READ MORE: How To Lose Weight If You Don’t Know Where To Start, According To A Dietician

    Can you take it every day?

    Yup, you can take psyllium husk every day if you want, Gans says. Be sure to follow the recommended dosing on the label.

    If you’re new to fibre supplements, it’s best to start with a small amount, like ½ teaspoon in a 250ml glass of water once a day, according to Mount Sinai. Then, you can gradually increase your dosing as needed.

    Does psyllium husk work like Ozempic?

    Not really. Ozempic mimics a protein present in your own body called glucagon-like peptide 1 (GLP-1) and activates GLP-1 receptors in your body, Cording explains. The activation of these receptors causes an increase in insulin, which helps escort glucose to your cells, where it’s converted to energy.

    Ozempic also slows your digestion, making you feel fuller, longer, and therefore less likely to overeat. Psyllium husk works differently in your body.

    “Everything is being called the ‘new Ozempic,’” Cording says. “Psyllium husk can help with reducing blood sugar and it can help you to feel more full so you may not be as prone to snacking or eating quite as much. But it’s not the same as Ozempic.”

    What kind of side effects might you have when consuming psyllium husks?

    The biggest risk is the risk of developing gas.

    “If a person is not used to consuming fibre in their diet, it may cause gas and bloating at the start,” Gans says. “Therefore, I would recommend starting slowly, less than the recommended dose and also drinking plenty of water to help acclimate one’s body.”

    You can even end up constipated if you take too much psyllium husk and not enough water, Cording says—so make sure you’re having plenty of H2O if you use the supplement.

    Overall, experts say psyllium husk can be a supplement worth your time—just check in with your doctor first. And manage your expectations.

    “A supplement can be part of a comprehensive approach to weight management but it’s not the end all, be all, Cording says. “Most healthcare providers also recommend dietary and lifestyle changes.”

    This article was originally published by Korin Miller on Women’s Health. More