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    Your Ultimate Protein Pancake Recipe

    Pancakes are awesome, but the sugar and refined carbs are like a one-two gut punch; a stack for breakfast can leave you feeling hungry and lethargic not too long afterward. These protein pancakes, on the other hand, have enough replenishing fuel to keep you full for hours and crush those 11 a.m. cravings. Made with oat flour and protein powder (instead of the usual white flour and granulated sugar), these better-for-you pancakes get sweetness from a banana and even more hunger-curbing protein from cottage cheese.

    They cook up light and fluffy and taste so good, you’d never know they house 17 grams of protein per serving (which is about 3 pancakes)—basically the equivalent of what you’d find in three eggs.

    Why is it so important to load up on protein?

    Experts say you probably need more protein than you think. This macronutrient provides energy and is key for building muscles and bones. A high-protein breakfast, in particular, is clutch for keeping blood sugar and energy levels stable to avoid crashing later.

    This super easy recipe for protein pancakes is great plain or topped with a handful of berries, to boost the vitamins and fibre even more. It’s the rare indulgent breakfast (or anytime meal) that’s actually good for you so break out that big ole tub of whey protein powder and get ready to scoop and level up!

    Protein Pancake

    Joy Cho

    Clocking in at 17 grams of protein per serving, these pancakes are absolutely stacked.

    Total Time 25 minutes mins

    Course Breakfast

    Servings 2 servingsCalories 229 kcal

    ⅓ cup oat flour¼ cup unflavoured whey protein powder1 tsp baking powder¼ tsp ground cinnamonKosher salt1 small ripe banana½ cup low-fat cottage cheese1 large egg½ tsp pure vanilla extractSyrup and fresh berries, for serving
    In medium bowl, whisk oat flour, protein powder, baking powder, cinnamon, and a pinch of salt. In another medium bowl, mash banana with fork. Whisk in cottage cheese, egg, and vanilla to combine. Gradually add wet ingredients to dry ingredients, whisking just until combined. Let batter rest 5 minutes.Heat large nonstick skillet on medium. Add four scant 1/4-cupfuls of batter and flatten into 8-10cm rounds using side or bottom of measuring cup. Cook until edges are set and bottom is golden brown, 2 to 3 minutes. Flip and cook until golden brown and cooked through, 1 to 2 minutes more. Transfer to plate. Reduce heat to medium-low. Repeat with remaining batter adjusting heat as necessary. Serve pancakes with maple syrup and berries if desired. 

    Keyword flapjacks, Pancakes

    Per serving (3 pancakes): About 229 cals, 6.5 g fat (2.5 g sat fat), 114 mg chol, 583 mg sodium, 28 g carbs, 3 g fibre, 9 g sugar (.5 g added sugar), 17 g protein

    More Pancake Recipes:

    This article by Susan Choung & Joy Cho first appeared on Women’s Health US. More

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    These Banana Protein Pancakes Will Keep You Going All Day

    Need an energy boost? Here’s how to whip up some delicious banana protein pancakes (flapjacks) in a jiffy…

    Not only are these pancakes a tasty way to start your day, but they also provide a hefty dose of protein to keep you feeling satisfied and ready to tackle whatever comes your way. Plus, the natural sweetness of the bananas means you can skip the syrup (though a drizzle of syrup never hurts). Top with some fresh fruit and voilà breakfast is served!

    Banana Protein Flapjacks

    Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

    Course Breakfast

    Servings 3 servingsCalories 496 kcal

    ⅓ cup vanilla Whey protein powder⅓ cup all-purpose flour¼ cup quick-cooking oats1 tbsp stevia or other sugar alternative1 tsp baking powder1 banana, mashed1 large egg1 tbsp fat-free plain yoghurt
    In a large bowl, combine the protein powder, flour, oats, stevia and baking powder. Mix well. Add the banana, egg, and yoghurt. Mix.Coat a non-stick skillet with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, re-coating the skillet with the oil and cleaning away any pancake batter crumbs. Heat the skillet over medium-low heat.Spoon about half a cup of the batter into the skillet. Cook for one to two minutes, or until firm and golden brown. Flip the pancake and cook for 30 seconds to one minute longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel.Repeat STEP 3 with the remaining batter to make a total of three pancakes.

    Keyword flapjacks, Pancakes

    Serves 3: Per serving: 2076kJ, 8.3g fat, 2.4g sat fat, 79g carbohydrates, 19g sugar, 6.5g fibre, 27g protein, 107mg sodium

    More Breakfast Recipes: More

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    in diet and nutrition

    Impress Your S.O. With This 3-Course Valentine’s Day Menu

    Cupid’s arrow might be flying fast this Valentine’s Day, but your dinner plans don’t have to! Forget scrambling for reservations and ditch the takeout scene. Krazy Kiwi Kookbox has whipped up a three-course menu that’s as cute and playful as your first date night (remember those?). Think romantic, schmaltzy and oh-so-gooey deliciousness, all prepped with fresh, seasonal ingredients and a whole lot of love.

    So grab your S.O., pop open some bubbly and get ready to dig into a meal that’ll leave you feeling lovey-dovey. Now, who needs reservations when you have a Valentine’s Day menu this adorable?

    What is Krazy Kiwi Kookbox? Kookbox, have crafted meal kits that are a breeze to follow, so you can effortlessly whip up tasty dishes right in the comfort of your own kitchen. Explore their wide variety of recipes, featuring options for families, plant-based enthusiasts, keto followers and those focused on health and fitness.

    These blue cheese stuffed figs starters are love at first bite. Literally!

    Blue Cheese Stuffed Figs

    Krazy Kiwi Kookbox

    Blue cheese stuffed figs, crispy bacon and topped with a honey balsamic vinaigrette.

    Course Starter

    Servings 2 people

    4 Figs125g Blue cheese100g Bacon bitsPillow pack of Rocket-based salad mix4 tbsp Olive oil2 tbsp Balsamic vinegar2 tbsp Honey
    Preheat the oven to 180C.Place the olive oil, balsamic vinegar, and honey in a small, lidded container and shake to combine. Set aside.Using a sharp knife, cut a cross into the top of each fig, being careful not to cut all the way through, then gently squeeze the bottom of each fig to open the fruit.Divide the blue cheese among the figs, stuffing the pieces into the top of the figs.Place the prepared figs on a baking sheet and place in the oven for 5 minutes or until the cheese has melted.While the figs bake, fry the bacon bits in a small pan until crispy. Set it aside.To serve, divide the salad among the serving plates.Place 2 roasted figs per plate.Drizzle the honey balsamic dressing over the figs and the rocket and follow with a sprinkle of crispy bacon.

    READ MORE: 12 Energising Valentine’s Date Night Ideas For You And Boo

    The Main Attraction

    Let’s just say there will be no leftovers for tomorrow’s lunch box. Sorry love!

    Sirloin with a Prawn Cajun Cream Sauce

    Krazy Kiwi Kookbox

    Sirloin with a Prawn Cajun Cream Sauce, Roasted Potato Wedges and a Green Bean Salad

    Course Main Course

    Servings 2 people

    500g Sirloin from your local butcher1 tbsp Cajun spice4 tbsp Butter200g Deshelled prawns¼ cup Chicken stock1 tbsp Dijon mustard1 tsp Lemon juice1 tbsp Grated parmesan cheese5g Flat-leaf parsley⅓ cup Cream2 Large potatoes100g Fine Green beans50g undried tomatoes in oil100g Bocconcini
    Preheat the oven to 180C.Remove the parsley leaves from the stalks and chop the leaves finely. Keep the stalks.Season the sirloin with salt and pepper.Top the beans, but do not tail.Tear or cut the bocconcini into smaller pieces.Snip the sun-dried tomatoes into strips.Cut the potatoes into wedges. Do not peel the potatoes.Boil the potatoes wedges for 10 minutes. Do not cook them longer, as they will go mushy.Line a baking sheet with baking paper. Place potato wedges on a baking sheet, season with salt and pepper, and drizzle with olive oil. Place in a pre-heated oven for 30 minutes, or until brown and slightly crisp.Once the potatoes are in the oven, bring a pot of salted water to the boil for the beans.Blanch the green beans by immersing them in salted, boiling water for 2 minutes.Take the beans out of the water and drain well.Lightly toss the hot beans with the sun-dried tomato strips and the oil of the tomatoes. Season with salt and pepper and allow to cool.Once cooled gently mix through the bocconcini and set aside the salad.Once the potatoes have been baking for 10 minutes start with the sirloin.Heat a tablespoon of olive oil in a large pan over medium-high heat.Add the sirloin and sear until lightly browned on both sides and cooked to the desired level.Set aside the sirloin and allow it to rest while you prepare the sauce. Add the butter to the pan you used for the steak and let the butter melt before adding the prawns and cooking until just pink on both sides, about 1-2 minutes per side.Place the prawns in a small bowl and add the lemon juice and the chopped parsley to the bowl.Into the same pad add the garlic and cook until fragrant.Add the stock and deglaze the pan by scraping up any brown bits from the bottom with a wooden spoon as the stock sizzles.Add the cream, Dijon mustard, and Cajun spice, bring to a boil, and let it simmer for a minute.Add the parmesan cheese and let it melt into the sauce.Serve the steak topped with the creamy sauce and prawns. Crispy potatoes and crunchy salad on the side.

    Keyword beef, prawns

    READ MORE: These Valentine’s Day Quotes Will Help You Express All Your Lovey-Dovey Feelings

    Valentine’s Day Kisses

    Indulge in these delightful chocolaty bites adorned with fresh, juicy berries – the ultimate sweet finale to your romantic rendezvous.

    Chocolate Dessert Cups

    Krazy Kiwi Kookbox

    Chocolate Dessert Cups Served with Chantilly Cream and Berries

    Course Dessert

    Servings 2 people

    100g Quality cooking chocolate250ml Quality Chocolate mousse from your local supermarket125g Mixed Berries100ml Whipping cream2ml Vanilla extract1 tbsp Castor sugarA Pinch of Cinnamon
    Melt the chocolate in a double boiler until runny.Pour a thin layer into two muffin cups, make sure to get into up the sides of the cups as well. Place in the freezer for 15-20 minutes or until the chocolate is still. (A tip is to chill the muffin cups beforehand, so the chocolate sets fast)Whip the cream until soft peaks and gradually add the sugar and vanilla extract.Gently slide the chocolate cups out of the muffin cups, fill them with chocolate mousse, and top with Chantilly cream, berries, and a pinch of cinnamon.You can save a bit of chocolate and make shavings with a vegetable peeler to use as a topping for your dessert.

    For more information about Krazy Kiwi Kookbox and recipe ideas, please visit www.kookbox.co.za. More

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    in fitness and body

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

    Ah, another day, another viral TikTok challenge. This time, creators on the app are championing a novel approach to weight loss: the 30-30-30 challenge, which involves eating 30g of protein within 30 minutes of waking up, followed by 30 minutes of exercise.

    As with anything, there are merits and sticky points when it comes to the viral challenge. We spoke to the experts about the 30-30-30 challenge to see how it holds up against the tried-and-true weight loss approaches we know and (seem to) hate: consistent exercise paired with a varied, healthy diet.

    Meet the experts: Claire Julsing-Strydom is a registered dietician specialising in PCOS and weight loss at Nutritional Solutions. Martene Michael is a registered dietician at Nutri Dynamix and is currently completing a Master of Medical Science specialising in the impact of certain dietary patterns on the human body.

    So… What is the 30-30-30 challenge?

    Put simply, the 30-30-30 challenge involves three simple things. Wake up and within 30 minutes, eat 30g of protein. Then, do 30 minutes of steady-state cardio exercise. This exercise can be something very simple like bike riding or a walk. The aim is to keep your heart rate at around 135bmp (beats per minute) while being able to walk or read comfortably.

    This method was first seen in Timothy Ferriss’ book The 4-Hour Body but was made popular by biologist Gary Brecka on TikTok. The idea is that this forces the body to burn fat, as opposed to burning lean muscle (lean muscle burns fat at rest).

    READ MORE: What Is The 75 Hard Challenge—And Is It Safe? Trainers Break Down The Pros And Cons

    What does 30g of protein look like?

    While you’re welcome to eat a combination of carbs and fats with your meal, in order to reap the benefits of the 30-30-30 challenge, your protein must be at 30g.

    This looks like:

    Three scrambled eggs with cheese

    A protein powder shake

    High-protein bread or flapjacks

    1 cup of Greek yoghurt with berries and peanut butter

    A tofu scramble

    What does the 30 minutes of exercise look like?

    Since you’d need to keep your body at 135 bpm, stick to steady-state cardio. This could look like:

    Walking

    Riding a bike

    Stepping

    Running slowly

    Dancing

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

    What are the benefits of the 30-30-30 challenge?

    A high-protein breakfast is a win

    Experts agree that a filling breakfast is a slam dunk towards weight loss goals. “I think it’s a great idea to wake up, have decent protein for breakfast and then exercise,” says registered dietician Claire Julsing-Strydom. “As a dietician, I often see people do things like oats, but add no protein, or they have toast with avo, which is fat but no protein – and they find that their energy levels dip throughout the day, they get hungrier throughout the day. We know that protein does give us more satiety and it helps with glucose control, too.”

    Martene Michael, a registered dietician, agrees. “With intermittent fasting, eating breakfast has been a hot topic of debate for a while. This 30-30-30 trend brings back breakfast, and I am all for it,” she says. “Encouraging a nutrient-dense, high-protein breakfast may be helpful in improving satiety and in turn, helps to reduce the consumption of high calorie, nutrient-dense foods throughout the day. Research continues to find that eating a protein-rich breakfast may be useful in stabilising blood sugar levels, combats insulin resistance and assisting in long-term, sustained weight loss.”

    Pre-workout fuel is a great idea

    “We also know that exercising straight after a meal helps with glucose control so I think what we’re getting here is the better blood glucose control with the protein,” says Julsing-Strydom.

    We also know that fasted cardio might not be a great idea when it comes to fat loss. “In the popular TikTok video, Brecka discusses the dangers of working out in a fasted state,” notes Michael. “Exercising in a fasted state can lead to the depletion of glycogen reserves, which typically occurs around 20 minutes into a workout. Once glycogen stores are exhausted, the body may resort to breaking down lean muscle tissue to sustain energy levels. This process can compromise muscle integrity and hinder the overall effectiveness of the workout.” Added to that, says Michael, “Consuming protein before a workout can help to prevent muscle breakdown during exercise and can provide amino acids as a readily available energy source during exercise.”

    READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

    What should you watch out for while doing the 30-30-30 challenge?

    According to Michael, make sure that your pre-workout meal also contains some form of healthy carbohydrates.

    “Our brain and muscle’s primary fuel source is carbohydrates. Thus, rather than aiming to hit 30g of protein in a pre-workout meal, it would be advisable to aim to consume a balanced pre-workout meal, consisting of easily digestible carbohydrate and protein sources – such as a light protein shake, rice cakes with fat-free cottage cheese or a low fat/fat-free mini yoghurt with some berries, seeds or nuts,” she says.

    Not everyone can eat that early

    Per Julsing-Strydom, some women might find it difficult to eat a rounded meal within 30 minutes of waking. “If someone would struggle to get this amount of protein in the morning, we’d normally recommend a shake so overall I don’t think this is a bad thing,” she notes. If this is you, it’s not necessarily a bad thing to eat a bit later, says Julsing-Strydom. “I think we mustn’t get into rigid formulas like this – normally those are the ones that do well on social media for the new diet on the block,” she says.

    Steady-state cardio is great, but might not burn all the fat

    “While LISS cardio has its benefits, it is not a magical or exclusive method for fat burning. The perception of any exercise as a ‘fat-burning’ solution can be misleading, and it’s important to understand the broader context of weight management and body composition,” warns Michael. “LISS (low-impact steady state) cardio may be effective for certain individuals. However, for others who have a higher baseline fitness level, this type of exercise may prove to be ineffective. Thus the type of exercise recommended should be based on a personalised approach.”

    READ MORE: Here’s How To Make Weight Loss Goals That Will Actually Stick in 2024

    Overall, experts warn against being too rigid in your weight loss approach. The 30-30-30 challenge, while helpful and potentially healthy, does have a rigidity to it that might not work for everyone. “As with any trending diet, caution is advised, and consulting with a registered dietitian or healthcare professional can provide personalized guidance tailored to your specific needs and goals,” says Michael. “Ultimately, creating a sustainable and healthy lifestyle involves adopting practices that work best for your body to promote long-term health and well-being.” We couldn’t agree more!

    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. More

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    6 Healthy Homemade Pizza Recipes To Take Your Slice To The Next Level

    If you auto-dial your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza is South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway. The problem: our fave fast food is loaded with fat and sodium.

    But don’t forgo this tasty and convenient meal option altogether. “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet.

    “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these waist-cinching combos

    Parma ham and goat’s cheese pizza

    Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

    Make It

    Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

    Ricotta-pear pizza

    If you like your slice on the sweet side, there’s another option besides Hawaiian-style (that’s pineapple and ham for the uninitiated). Try some non-fat ricotta sweetened with orange marmalade, a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

    Make It

    Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup non-fat ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

    Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

    READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

    Greek pizza

    “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and rosa tomatoes, which dish up more than 40 percent of your daily vitamin C.

    Make It

    Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved pitted kalamata olives and one teaspoon feta-cheese crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

    Image by Freepik

    Barbecue chicken pizza

    You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

    Make It

    Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    Cheesy fennel and courgette pizza

    Fennel is one of the ingredients that give Italian sausage its distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

    Make It

    Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese melts. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

    Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

    Spinach salad pizza

    You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

    Make It

    Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice ready-made pizza base with the salad.

    Per slice: 1 200kJ, 10g fat (3g sat), 590g sodium, 45g carbs, 6g fibre, 8g protein

    Pro Tips

    Next time you eat out, try one of these kilojoule-shaving tricks, courtesy of WH weight-loss expert Elienne Horwitz

    Ask for your pizza to be made with half the usual amount of cheese – or even better, order a cheeseless pizza and top with a cheese that contains less fat, like feta.

    Opt for a thin crust over the regular kind – this simple trick can reduce your carbs from two servings per slice to one.

    Order a cheeseless pizza and sprinkle your slice with one tablespoon of grated Parmesan cheese.

    Shrink your portion by sharing a pizza with a friend and ordering a side salad to bulk up the meal – eat the salad first so it fills you before you tuck into the pizza.

    Bulk up your toppings with veggies like broccoli, asparagus, artichoke, cauliflower, spinach, peppers, tomatoes, sun-dried tomatoes, aubergine, mushrooms and onions as they contain micronutrients and will fill you up. More

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    Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work

    If you’re trying to lose weight, chances are you’ve thought about weight loss pills. They’re tantalisingly simple and easy to use: just pop a powerful supp and watch as the fat melts away, right?

    If only. Weight loss pills work if the fundamental principle of weight loss is in place: a caloric deficit. “A calorie deficit is necessary to lose weight,” says Megan Lee, a registered dietician at Gabi Meltzer Dietician. “This is established when the body is using more energy than it is taking in from food. Calorie deficits occur through behavioural changes like increasing energy expenditure through movement or decreasing total calorie intake through dietary modifications. They do not occur from simply ingesting the compounds found in diet pills.” But that doesn’t stop weight loss pills from creeping up and doing the rounds on TikTok, where people swear by its efficacy. The results are more likely from a healthy diet and plenty of movement which contributes to a caloric deficit.

    Nonetheless, we decided to closely investigate the plethora of weight loss pills around to see how they actually work. We chatted with experts and scrutinised the studies to bring you fact-checked information about each supp we could find online that’s popular. Without further ado, the weight loss pills and how they work.

    CLA Safflower

    What it is

    CLA stands for conjugated linoleic acid—a fat high in monounsaturated and polyunsaturated fats (a.k.a. the good kinds). Safflower is a plant that looks like a dandelion but isn’t. The oil extracted from it is produced by the seeds of the plant, which contains CLA.

    What it does

    Well… not much. According to one 2007 study, CLA supplements could increase fat oxidation (the process by which the body breaks down fats into smaller molecules so they can be used for energy). The study also found that CLA could burn energy during sleep. Sounds promising!

    Does it work?

    The bad news? The study involved less than 50 subjects, which is less than the required amount to really move the needle and conclusively say that this weight loss pill works. Added to that, safflower oil only contains a small amount of CLA—about 0.7 milligrams of CLA per gram of fat. More is probably needed to really induce the effects listed above.

    READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?   

    Garcinia Cambogia

    What it is

    Ah, the fave weight loss supplement for aeons. This strange-sounding word is actually a fruit commonly grown in India and Southeast Asia. The rind contains a chemical (hydroxycitric acid or HCA) which is where the crux of weight loss claims stem from. It’s been studied for its appetite-suppressant effects, which is why so many weight loss pills contain the extract.

    What it does

    Per studies and reviews, the appetite suppressant effects are said to be what facilitates weight loss. Pretty clear, right – the less you eat, the less your caloric intake, meaning you’d be in a caloric deficit, leading to a slimmer figure.

    Does it work?

    Erm… kind of. The claims that garcinia cambogia works are down to very few robust randomised studies. Only five of these showed any amount of weight loss. In those studies, participants didn’t see the needle move much in the direction of weight loss. “While weight loss may have occurred in some of the studies, most showed no clinically significant reduction in body fat or body weight,” says Lee. “Dietary modification and physical activity remain the most suitable method to alter body composition in the general population.” Added to that, per one expert, your weight loss from taking the supplement is around half a kilo – hardly enough to write home about.

    READ MORE: Exactly What You Need To Know About Garcinia Cambogia Extract For Weight Loss

    Yohimbe

    What it is

    Made from the bark of an evergreen tree, called Pausinystalia yohimbe. The tree grows in West and Central Africa in lowland forests. From the bark comes yohimbe, and the supplement is used to treat erectile dysfunction as well as weight loss.  

    What it does

    Yohimbe is an alpha-2 adrenoceptor antagonist, meaning that it enhances the release of both serotonin (the happiness hormone) and norepinephrine (your fight-or-flight hormone). The alpha-2 adrenoceptor antagonist serves as the crux of where weight loss is thought to happen. Using the receptor, it’s thought that it could block receptors in fat cells which could theoretically result in weight loss. One study looked at 20 obese females who consumed a measly 1,000-calorie diet for three weeks while taking yohimbe. They lost more weight than those in the placebo group. It’s worth noting that the subjects took 5mg of yohimbe four times a day.

    Does it work?

    We’d need more robust studies to confirm if yohimbe works for weight loss or not. Other studies concluded that yohimbe had no significant impact on weight loss.

    Berberine

    What it is

    Berberine is a compound found in many plants, including barberry, goldenseal and goldthread. (Never heard of ‘em? Us neither. We move.) It’s been cultivated and used for over 3000 years in China and South Asia. The parts of the plant barberry have been used in different ways.

    What it does

    Now, the fun part. The possible health benefits come from how it affects enzymes in the bod. It’s been associated with lowering cholesterol, maintaining a healthy heart, controlling blood sugar, lowering blood pressure and helping with the symptoms of PCOS. When it comes to weight loss, it’s thought that the resulting fat loss might come from how it interacts with insulin and the hormones that keep fat cells in check. Per one study, it might increase brown adipose tissue (the good kind) and its activity, leading to potential fat loss.

    Does it work?

    According to the National Center for Complementary and Integrative Health, the jury is out on this one. Some studies find that it’s effective, while others say it’s not worth your moola. Plus, existing studies featured people with comorbidities like diabetes or fatty liver disease, so any resulting weight loss might be a result of berberine on these existing conditions. What we really need is concrete and reliable studies to link berberine to weight loss.

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

    Psyllium husk

    What it is

    The brown powder, eschewed once for its texture, is making a strong comeback with claims that it could lead to weight loss. A soluble fibre, the husk is used in laxatives and treats high blood sugar, diarrhoea and high cholesterol. It absorbs water fiercely, making you feel fuller for longer.

    What it does

    It’s superpower appears to be that it boosts satiety, making you feel fuller for longer – a powerful technique in weight loss efforts.

    Does it work?

    Proponents claim that psyllium triggers receptors in your intestines, promoting fullness so you’re less likely to eat more. Cue caloric deficit note up top. While this is indeed the chief mechanism of Ozempic, psyllium husk does not work at all in the same way as the drug. Ozempic works in the brain; psyllium husk works in the gut temporarily.

    Scientific evidence is also mixed as to whether or not taking this supplement will result in weight loss. However, upping your fibre intake is a good idea, so use the husk to fill up, but watch that you don’t overdo it. If you’re taking medication, don’t take psyllium before your meds – these could interfere with your medication’s absorption.

    READ MORE: Is Psyllium Husk A Viable Alternative To Ozempic?  

    What it is

    You’ll know this one. It’s one of the most drunk teas in the world with powerful health benefits. Green tea is rich in antioxidants, promoting heart health, boosting the liver and brain and even helping skin glow.

    What it does

    It’s a mainstay in weight loss pills. The main idea: since green tea is rich in catechins and caffeine, these compounds are attributed to its weight loss properties. That’s because caffeine and catechins are known to regulate the hormones that assist in thermogenesis (a kind of fat-burning process). In short, thermogenesis is the process during which calories in your body are used to digest food and produce heat. It’s also thought that green tea suppresses appetite, leading to weight loss.  

    Does it work?

    In one 2005 study, people who took a mix of green tea extract, caffeine and guarana before every meal burned around 179 more calories 24 hours after. However, other studies found that green tea extract had no significant effects. Plus, having too much green tea extract could damage the liver, leading to liver failure. Be very careful with your brew.

    Apple cider vinegar

    What it is

    Apple cider vinegar, or ACV, as it’s called, is a vinegar made from crushed, fermented apples, yeast and sugar. Standard fermentation stuff. It’s used in food and in almost everything else, from curing UTIs to helping heartburn to bloatedness. So it’s natural that we turned to ACV for weight loss.

    What it does

    ACV has high levels of acetic acid. This acid has been shown to improve metabolism and can prevent fat deposition in mice. From there, various studies started rolling in that found ACV can deliver modest weight loss.

    Does it work?

    We’ll let Dr Robert H. Shmerling, Senior Faculty Editor at Harvard Health Publishing, say it for us. “In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling.” However, ACV might prevent blood sugar spikes, making you feel better. That’s about it.

    READ MORE: What To Know Before Taking Apple Cider Vinegar Pills To Lose Weight

    What it is

    Green coffee beans are coffee beans that are not roasted. The active chemical in the raw bean, chlorogenic acid, is destroyed when one roasts the bean. It’s thought that this acid is what contributes to weight loss.

    What it does

    A natural antioxidant, it’s thought that chlorogenic acid keeps inflammation in the body at lower levels and could also lower blood pressure. The chemical may work by lowering blood sugar and blocking a fat build-up but studies are yet to validate this claim.

    Does it work?

    When it comes to weight loss, the research is murky. Some claim that when taking green coffee bean extract and a low-calorie diet, you’ll lose more weight than just being in a caloric deficit. But the amount of weight difference isn’t significant enough to support the claim. Plus, green coffee bean extract doesn’t come without its own side effects, ranging from headaches and upset stomachs to heightened anxiety. Use with caution.

    Sea moss

    What it is

    Sea moss, or Chondrus crispus, is a type of algae that grows in Atlantic oceans. It grows in different colours, from purple, white and green and each colour has its own set of benefits.

    What it does

    Sea moss has a long list of purported benefits that should be studied more thoroughly. They contain vitamins and minerals, are low in calories and are reportedly high in live bacteria that support the gut. Because it’s high in fibre, it might work for weight loss by keeping you fuller for longer, preventing you from overeating and leading to that all-important caloric deficit.

    Does it work?

    The research on sea moss is fledgling at best and more needs to be studied before experts can make a definitive link between weight loss and the ocean grub.

    READ MORE: Um, People Are Using Sea Moss For Weight Loss But Does It Work?

    All in all, while weight loss pills could yield results, they’re no replacement for the tried-and-true expert-approved weight loss methods. What that looks like? Regular exercise and a healthier diet. “Taking diet pills may have a small effect on weight loss, but they do not foster positive behavioural changes that ultimately lead to sustained weight maintenance, positive self-esteem or longevity,” says Lee. “Many of the beneficial components of weight loss pills can be taken in through an adequate and varied diet. Building on beneficial habits around food intake, movement and mental well-being is more likely to create a lifestyle that enhances overall health, longevity and acceptance of one’s self.” More

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    in fitness and body

    We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

    Back pain? Join the club. Per the KZN Department of Health, some 30 to 40% of South Africans are affected by back pain at some point in their life. Back stretches help, so heed these tips from yogis for the best back stretches to ease out niggles and get that aah-inducing feeling that relieves it all.

    So what causes back pain?

    Back pain is caused by several conditions: arthritis that affects the lower back and spinal cord, osteoporosis (your spine’s vertebrae become brittle), or even muscle and ligament strain caused by repeatedly lifting heavy objects.

    What’s more, sitting at a desk all day causes back pain to intensify. According to UCLA Health, “sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs”, leading to prolonged pain. Over time, these pains can be intensified. Got a bad posture? You can thank your slumped shoulders for back pain, too. Slumping or slouching loads your back in a way isn’t supported by your spinal structure. The offshoot? “The intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain,” according to Spine Health.

    The power of back stretches

    Doing back stretches regularly can elongate the back, reduce the stiffness in the muscles supporting the back and improve the range of motion and overall mobility. Also, it could help you maintain a good posture, since the muscles are stretched out and are able to better support a good standing or sitting posture.

    Yoga instructor Amy Hopkins weighed in on a few back stretches that can help with your back pain. Yoga is a popular workout for your rest days or for when you want to stretch or strengthen your muscles. Do these moves in your own flow every day and feel your back unwind.

    Back stretch gear

    These tools can elevate your stretching routine and deliver those aahs.

    Use a foam roller over your back to get some deep tissue massage going.

    Prop a yoga block under your back to release tension and relax your back muscles.

    A yoga mat delivers comfort and helps with slipping while you stretch things out.

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

    Get started…

    Start by releasing tension along the spine with a series of Cat and Cow postures. Begin in a tabletop position, hands beneath shoulders, knees beneath hips, on a mat or carpeted surface, fingers spread wide, tops of feet pressed into the mat. Do this slowly, five times each move for a total of 10 long breaths. These stretches bring flexibility into the spine and are great for stretching the back, hips and abdomen. They’re good for relieving lower back pain and sciatica (lower back into hips and butt).

    The Cow Posture

    Inhale as you lift your forehead and eyes to gaze up towards the ceiling.

    Drop the belly as you curl your spine, as if you have a Pilates ball balancing on your back.

    Actively tilting your tailbone upwards will help create the curve.

    The Cat Posture

    Exhale as you round the spine (imagine the ball is beneath you now) and suck your belly button into your spine.

    Press your hands into the mat, creating a lift in your shoulders.

    Drop your head and gaze towards your belly button.

    Actively tip your pelvis forward.

    Come back to a neutral tabletop position to move into the next pose.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Back stretches for the upper back

    Child’s Pose With Side Stretch

    From tabletop position, bring your toes together and spread your knees so that each knee is at the edge of the mat.

    Fold forward over your lap and let your belly hang softly between your thighs, arms stretched out in front of you.

    Actively try reach your bum to meet your heels. This elongates the spine. Stay here for five to 10 breaths.

    Walk your left hand over to just outside the left side of the mat. Place your right hand on top of your left, so you really stretch out the right side of the back and shoulders. Hold for five to 10 breaths.

    Move your hands back through the centre, then over to the right side, placing the right hand outside the right side of the mat.

    Place your left hand on top of the right, so you feel a nice stretch along the left side of the back and shoulders. Stay here for five to 10 breaths.

    Thread The Needle Pose (good for the whole back)

    From tabletop position, inhale to lift your right hand up towards the ceiling; as you exhale, thread the needle: bring the right hand and arm through the ‘hole’ you create on the left side with your left arm and left thigh.

    Bring the arm all the way through so you’re lying on your right shoulder and your right cheek and temple are on the mat. Extend the left hand out in front of you so your arms form perpendicular lines. Stay here for five to 10 breaths.

    Walk your left hand back to underneath the left shoulder; inhale as you push up through the left hand, lifting your right hand back up towards the ceiling. Exhale to place the right hand back on the mat, so you’re in a neutral tabletop position.

    Repeat on the other side, starting by inhaling as you lift your left hand towards the sky, and then thread the needle on the other side. Stay here for five to 10 breaths, then come back to tabletop position.

    READ MORE: LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It

    Back stretches for the lower back

    Supine Twist

    Lie on your back, bringing your arms into a T-shape.

    Bring your knees in towards your chest, then slowly release both knees over to the right-hand side.

    Rest your head either facing upwards or looking over your left shoulder.

    Keep both shoulders on the mat and try to keep your knees pressed together. If your top leg lifts up, you can fold a towel and place it between your knees (or use a yoga block).

    Stay here for five to 10 slow breaths. Bring your knees back up to centre and then over to the opposite side. Repeat.

    Sphinx Pose

    Hopkins says that because we spend so much time sitting, our lower backs can take a lot of strain. The Sphinx Pose is a counter-pose to sitting and promotes the natural curvature of the spine, relieving back pain.

    Start by lying on your stomach. Feet hip-width apart and with your forearms on the mat, bring your elbows to rest directly beneath your shoulders.

    Be mindful of the pressure on your lower back – if this is too painful, you can shift your elbows slightly forward.

    Hold the pose to five to 10 slow breaths. Release by lying on your belly, right cheek to the mat.

    You can then move into Child’s Pose to finish off.

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

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    in diet and nutrition

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

    Is there anything more satisfying than avocado toast? These 11 variations—crafted by the Rodale Test Kitchen—will tantalise your tastebuds while packing in plenty of nutrients (avocados are a great source of healthy monounsaturated fats). Whether you’re craving something salty or sweet, there’s an option that’ll please every palate.

    1. Cucumber-Dill

    Top a slice of multigrain grain toast with 1/4 of an avocado, sliced, 1/4 cup cucumber slices and 1 Tbsp fresh chopped dill. Serves 1.

    Nutrition information (per serving): 257 calories, 5g protein, 21g carbs, 7g fibre, 4g sugar, 12g fat, 1.5g sat fat, 156mg sodium

    2. Elvis

    Spread 1/4 of an avocado on top of a slice of multigrain toast, top with 1/4 cup sliced banana and 1 Tbsp crushed peanuts. Serves 1.

    Nutrition Information (per serving): 257 calories, 8g protein, 30g carbs, 8g fibre, 7g sugar, 14g fat, 2g sat fat, 154mg sodium

    3. Strawberry-Mint

    Spread 1/4 of an avocado on top of a slice of multigrain toast, then top with 2 sliced strawberries and a few thinly sliced mint leaves. Serves 1.

    Nutrition Information (per serving): 170 calories, 5g protein, 21g carbs, 7g fibre, 3g sugar, 9g fat, 1g sat fat, 154mg sodium

    READ MORE: You Can Whip Up These High-Protein Bagels For Half The Calories Fast

    4. Everything Bagel

    Slather a piece of multigrain toast with 2 Tbsp cream cheese, then top with 1/4 cup cubed avocado and sprinkle with 1/2 tsp each poppy seeds and toasted sesame seeds. Serves 1.

    Nutrition Information (per serving): 287 calories, 7g protein, 21g carbs, 7g fibre, 3g sugar, 21g fat, 7g sat fat, 247mg sodium

    5. Lox & Eggs

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 sliced hard-boiled egg and 28g flaked smoked salmon. Serves 1.

    Nutrition Information (per serving): 334 calories kilojoules, 29g protein, 19g carbs, 5g fibre, 3g sugar, 17g fat, 3.5g sat fat, 239mg sodium

    6. Nicoise Salad

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1/2 a can of drained tuna in water, flaked. Sprinkle with 1 tsp drained capers and the juice from 1/4 lemon. Serves 1.

    Nutrition Information (per serving): 223 calories, 18g protein, 19g carbs, 5g fibre, 2g sugar,9 g fat, 1g sat fat, 446mg sodium

    READ MORE: These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

    7. Bruschetta

    Top 1 slice multigrain toast with 1/4 cup diced tomato, 1 Tbsp diced red onion and 1/4 avocado, diced. Drizzle with 2 tsp balsamic vinegar. Serves 1.

    Nutrition Information (per serving): 168 calories, 5g protein, 22g carbs, 6g fibre, 5g sugar, 7g fat, 0.5g sat fat, 158mg sodium

    8. Pomegranate-Almond

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 1 Tbsp sliced toasted almonds and 1 Tbsp pomegranate seeds. Serves 1.

    Nutrition Information (per serving): 189 calories, 6g protein, 21g carbs, 6g fibre, 4g sugar, 10g fat, 1g sat fat, 153mg sodium

    9. Goat Cheese-Pecan

    Spread 1/4 avocado, mashed, over 1 slice multigrain toast. Top with 14g crumbled goat cheese and 1 Tbsp chopped toasted pecans. Serves 1.

    Nutrition Information (per serving): 231 calories, 8g protein, 19g carbs, 6g fibre, 3g sugar, 15g fat, 3g sat fat, 205mg sodium

    READ MORE: You Won’t Even Miss The Chicken In This Chickpea Salad Sandwich

    10. Apple Crisp

    Shingle slices from 1/4 red apple and 1/4 avocado over 1 slice multigrain toast. Drizzle with 2 tsp honey and sprinkle with pinch of cinnamon. Serves 1.

    Nutrition Information (per serving): 213 calories, 5g protein, 36g carbs, 6g fibre, 18g sugar, 7g fat, 0.5g sat fat, 154mg sodium

    11. Breakfast “Sandwich”

    Top a slice of multigrain toast with 1/4 of an avocado, sliced. Add a slice of bacon and a fried egg. Drizzle with 1 tsp of sriracha (or more to taste). Serves 1.

    Nutrition Information (per serving): 292 calories, 17g protein, 21g carbs, 6g fibre, 4g sugar, 16g fat, 3.5g sat fat, 582mg sodium

    READ MORE: Avocado Is One Of The Most Versatile Fruits You Can Cook With

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