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    The 2 Best Office Lunches You Can Prepare Ahead Of Time

    Working towards financial year-end deadlines and lacking lunch inspiration? Try these three delicious, nutritious, easy-to-pack meals.

    Bowl Them Over

    If you’d rather eat takeaways than brave the mystery splatters inside the shared office microwave, this hearty, best-served-cold bowl is your answer. Toss with dressing the night before and the flavours should achieve perfection just in time for your afternoon meal.

    Serves 1: Per serving: 1 504kJ, 7g fat (1g sat), 50g carbs, 490mg sodium, 3g fibre, 23g protein

    Asian-Style Salad Bowl

    Calories 359 kcal

    1 cup shredded Chinese cabbage1 tsp extra-virgin olive oil1 cup cooked rice noodles85g cooked chicken breast2 tsp low-sodium soy saucePinch chilli flakesToasted sesame seeds1 squeeze lime juice1 tbsp finely chopped spring onions
    Sauté cabbage in olive oil over medium heat for one minute and set aside.Top rice noodles with chicken. Add in the cabbage and the rest of the ingredients. Toss to combine and refrigerate overnight.

    Mepal Bento Lunch Box Large Nordic White

    Bento boxes are all the rage at the moment and what could be a cooler way to pack your new lunches than with this stylish choice from Mepal? Plus, if you’re snacking on a few extra fruits or eggs, just pop them into the separate containers.

    Glass container with bamboo lid & spoon

    These glass jars make for a fantastic storage fix for your Asian-inspired salad. Whether you’re in a hurry between meetings and opting for jar-eating convenience or taking a leisurely break, simply flip it into a bowl and indulge!

    Carb Free Lunch

    Collard greens, flat-leaf kale and chard all make for great carb-free tortillas. Remove their stiff backbones and they become pliable, while still holding up to travel (no tearing or sogginess). Add flavour by filling them with crumbly cheeses mixed with crisp vegetables and bright herbs.

    Serves 1: Per serving: 1 212kJ, 17g fat (6g sat), 14g carbs, 510mg sodium, 4g fibre, 21g protein

    Carb-Free Kale Wrap

    Servings 1Calories 289 kcal

    2 large kale leaves or collard green leaves4 tbsp hummus2 hard-boiled eggs, sliced2 tbsp grated carrots1 radish, finely sliced2 tbsp chopped roasted red peppers2 tsp finely chopped Italian parsley2 tsp crumbled feta
    With a paring knife, shave the thick spine from the two leaves, being careful not to cut into the leaves.Flip the leaves over and spread hummus on each “wrap”.Divide the rest of the ingredients among the two wraps, then fold them like burritos.

    Try these 3 high-protein breakfast recipes every active girl needs in her life. Plus: 20 of the best healthy snacks for weight loss. More

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    The 3 Stretches You Should Be Doing Daily

    Wanna feel more balanced, have fewer aches and pains and stand taller? Here, expert Aaron Smith shares the three stretches you’ll need to add to your repertoire: the laughing baby stretch to release tension, lunge stretch to unlock flexibility and cobra stretch to boost your posture. Get ready to move with newfound ease and grace!

    Pro Tip: To maximise your stretching routine, think about adopting general good habits which will help change your life and feeling of well-being. Include setting your office chair to a height where your feet touch the floor but your knees are not higher than your hips, pelvic floor contractions when driving or brushing your teeth and/or using your legs whilst bracing your abdominals to lift heavy objects and smiling with your collar bones.

    1. Laughing Baby Stretch

    Imagine a baby, laying on its back, holding its feet and laughing whilst it rocks from side to side. This stretch is amazing for helping to stretch the lower back, glutes and hamstrings. Try laying on your back, hold the outer edge of your feet with your hands and bend your knees towards your armpits positioning your elbows inside your knees. Then hold your feet wide apart from each other and lengthen your lower back along the floor. To advance the stretch and target the hamstrings more, you can gently straighten your legs too.

    RELATED: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

    2. Lunge Stretch

    The lunge stretch targets your hip flexors (psoas major) and medial quadriceps. Tight hips and quadriceps can contribute to aching backs and slouched postures as they pull your pelvis into a forward, anterior tilt. Lengthening them will help the pelvis sit in a more neutral position reducing tension in the lower back and enabling you to stand taller and prouder.

    Getting down on one knee (as if you were going to propose to your partner!) lean your body weight forward into your front leg, keeping your torso upright and knee at a 90-degree angle over the ankle (move your foot forward if the knee goes past the toes). At this point, you should be feeling a stretch through the front and top of the back leg and to make it a bit juicier, reach your arms above your head and slightly arch your torso back and take long inhalations and exhalations.

    READ MORE: The 8 Best Groin Stretches For Anyone Who Sits All Day Long

    3. The Cobra Stretch

    The cobra stretch lengthens the front of the body and strengthens the many long stabiliser muscles of the spine. This will improve spinal mobility and also help us stand taller and prouder with fewer aches and pains in the back and shoulders.

    Lay on your stomach on the floor, legs out straight, front of the feet flat on the floor (plantar flexion), forehead to the floor hands on the floor under the chest and elbows pinned up to the ribs. Inhale, press the lower body and front of the pelvis to the floor and push the upper body up from the floor, making a gentle backbend and letting the head tilt so that you can see the ceiling. Keep the arms active as they hold you up and keep pressing the lower body to the floor. Exhale, then gently release to the floor and repeat again.

    The article by Nikolina Ilic appeared first on Women’s Health Australia. More

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

    You’re likely well-versed in HIIT, but how much do you know about LISS, a.k.a. ‘Low Intensity Steady State’ training? Also known as LISS cardio, the low-intensity training includes workouts such as walking, hiking or cycling. And it’s packed full of rewards that you’ll not want to be missing out on.

    So, we’re diving into a full explainer on what LISS is really about, from what LISS cardio is good for, to how to do a LISS workout properly and when to add it to your weekly schedule. Ready?

    1. What is LISS?

    ‘LISS’ stands for Low-Intensity Steady State training, so instead of pushing yourself to breaking point for short bursts, you aim for a lower level of exertion for a long, continuous period of time.

    For many years, LISS was the go-to exercise for burning exercise cals (think long runs and endurance cardio) but when its younger and speedier cousin HIIT (high-intensity interval training) came along, it was quickly relegated to the B-team. The main difference between the two is that in HIIT, you’ll get your heart rate close to max for a matter of seconds before resting and repeating, whereas in LISS your heart rate will rise to a much lower intensity but will be kept there for minutes or even hours. You can see why some people swung to team HIIT – with shorter bursts of exercise needed for health benefits.

    However, those of you that were quick to hang up your walking shoes may have jumped too soon – LISS has a myriad of benefits that shouldn’t be overlooked.

    In fact, a weekly routine that contains both LISS and HIIT workouts might help you hit your goals more quickly than if you were to commit to just one – more on this later.

    2. Benefits of LISS training

    There are myriad benefits to LISS cardio, including:

    Pain elimination

    Posture improvement

    Fat burn

    Improving your body’s cardiovascular capacity

    It’s accessible and scalable to all fitness levels

    Research shows that LISS can be just as beneficial for cardio health as HIIT and that there’s no difference in fat loss between groups who did continuous training and interval workouts.

    3. What are some example LISS workouts?

    LISS training is any low-endurance workout, all at a relaxed level. These can include:

    To be precise, LISS training or LISS cardio is any low-endurance workout that’s around 50-65% of your max heart rate, depending on your fitness level. In other words, you should still be able to hold a conversation whilst performing LISS, so it’s a good form of exercise to do with a friend or the family.

    ‘LISS is important because it breaks up your week,’ WH cover star and PT Kayla Itsines previously explained at Women’s Health‘s Live Virtual event.

    ‘Going for LISS [exercise] is so great for your overall fitness and also for your mind as well,’ she continued. ‘Set a 15-minute timer or a 20-minute timer and go for a walk and when it goes off, come back. It’s a really good way to break up your week and still stay active and motivated to do more.’

    But, for those who strongly dislike walking, cycling or hiking – don’t worry, you’re not alone! – there are some other options to get your LISS-fix:

    ‘A semi-fast yoga class you can do at home,’ is one option according to Itsines. Or, ‘you could even march on the spot while watching TV,’ she suggests.

    Try these LISS workouts:

    A two to five-kilometre walk, aiming for a pace between 8 and 10 minutes per kilometre depending on fitness levels.

    Hopping on a treadmill, cross-trainer or stationary exercise bike for 30-60 minutes at a moderate pace.

    A Vinyasa or ‘flow’ yoga class that keeps your heart rate between 40% and 60% of your maximum.

    Asoka Core Lite Yoga Mat

    Yogi Eco-Friendly Non-Slip Double Sided Yoga Mat

    5. LISS vs. HIIT

    Unlike HIIT – where you go balls-to-the-wall switching between max-effort bursts and short recovery periods – LISS is all about exercising at a slow and steady pace that burns fat over other energy sources, such as carbohydrates or food.

    ‘HIIT (High-Intensity Interval Training) alternates between powerful, limit-pushing bursts and slowed-down recovery periods, while LISS helps you achieve longevity in your training,’ explains Michelle Morrey.

    6. Why is LISS good for fat burning?

    Itsines frequently recommends LISS as part of her training programmes – citing the fact that LISS exercises such as walking burn the most fat per calorie when compared to jogging, running and sprinting.

    ‘In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat,’ Itsines explains. When you’re jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.’

    Bear in mind, however, HIIT does still burn fat, as well as helping with muscle adaptations – plus it burns more calories in a shorter space of time, so if you can’t find the time for a full LISS workout, then HIIT is a great alternative.

    7. How much LISS should I do a week?

    At WH, we encourage you to experiment with your exercises and try out new workouts that will get your heart rate going – do make sure you see your GP if you have a condition, are pregnant, or are feeling under the weather – but working out is also about balance and finding out what’s good for you.

    ‘Ideally, only 20% of your workouts should be high-intensity,’ says Morrey. ‘Whether you’re an Olympic athlete or a mum, it’s the same. Say you work out five times a week, only two sessions should be HIIT. If HIIT is not carefully controlled, it can lead to injury.’

    The good thing about LISS is that it’s an easy, accessible and family-friendly way to keep fit and healthy.

    Garmin Instinct® 2S Deep Orchid

    Huawei Watch GT4

    8. Who is LISS good for?

    Luke Worthington, PT, Nike trainer and sports scientist, breaks down exactly why LISS isn’t just ‘the easy option out’:

    ‘TypicallyHIIT sessions have appealed to those who are time-poor people who need to fit in a short and effective workout. But, HIIT can actually cause more pressure as it’s a high-stress mode of exercise for the body but also for the mind and the nervous system.”

    So from this perspective, LISS may actually be best for those with stressful lives and could benefit more from a low octane, long duration exercise session that is more calming for the parasympathetic nervous system as well as causing less damage to the body,’ says Worthington.

    Morrey agrees with LISS being something that could benefit the vast majority of people but also something that’s gaining in popularity traction too:

    ‘There’s been a pendulum shift, which I’ve seen all over the world. Sport science is changing, and we’re realising that over-stressing the body is not beneficial and can lead to injury and sickness,’ she says.

    9. So, is LISS cardio good?

    It’s a resounding yes from all experts. In fact, Worthington tells us that he prescribes LISS workouts to almost all of his celebrity clients, including Dakota Johnson. They’ll do ‘LISS cardio, like a 60-minute walk, on non-workout days, around three times a week,’ he tells WH.

    This article by Bridie Wilkins and Morgan Fargo was originally published on Women’s Health UK. More

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    10 Health Benefits Of Pomegranate Seeds And Juice, According To Dietitians

    On our long list of summer-favourite foods, pomegranate is pretty high up there. Not only is this fruit a stunner with its gorgeous deep red hue, but it also packs a punch of flavour and sweetness into its tiny seeds (a.k.a. arils). Another pomegranate benefit? It adds the perfect pop of fun to salads and parfaits. And as if that wasn’t enough…it’s healthy, too.

    Pomegranates are celebrated for being low in calories but high in fibre, antioxidants and other vitamins and minerals. It’s a win-win-win in the aesthetic-flavour-nutrition department, which has us swooning over these stunners all season long.

    Meet the experts: Abigail Collen, RD, a registered dietitian. Rebecca Sarac, RD, is a registered dietitian who works to connect leading grocery retailers to their consumers through culinary-developed and inspired meals.

    Let’s dive deeper into the nutrition numbers, shall we?

    Here’s how the nutrients shake out for a half-cup of pomegranate seeds, according to USDA data:

    Calories: 72

    Fat: 1 g

    Saturated Fat: 0.1 g

    Carbohydrates: 16 g

    Sodium 2.6 mg

    Sugar: 11.9 g

    Fibre: 3.48 g

    Protein: 45 g

    Potassium: 205 mg

    To address the elephant in the room, yes, pomegranates *are* higher in sugar than other fruits (for comparison, a half-cup of raspberries has only 3 grams, compared to around 12 grams in pomegranates). But—and this is important—fruits like pomegranate also have fibre that helps slow the absorption of sugar into the bloodstream.

    “Over the past few decades, diet culture has taught us to fear sugar in all its forms. However, the wide variety of vitamins and minerals as well as the fibre you get with fruits far outweighs the perceived cost of the slightly higher sugar content.”
    Abigail Collen

    Speaking of those vitamins and minerals, let’s dive into all those health benefits of pomegranates:

    1. They’re antioxidant-rich

    Pomegranates are chock-full of polyphenols (anthocyanins, punicalagins and hydrolyzable tannins) containing potent antioxidant properties.

    These antioxidants, in turn, help protect against “free radicals” which, in science-speak, are “molecules which have had a breakage in their chemical bond, making them unstable, highly reactive and capable of causing cell damage that manifests as ageing and disease,” explains Rebecca Sarac, RD.

    By working to eliminate free radicals, pomegranates help decrease cellular damage and fight off disease. And get this: pomegranates boast more antioxidant potential than red wine or green tea…not too shabby, right?

    2. They may help protect heart health

    Certain studies have shown that pomegranate extract may help lower blood pressure by reducing LDL (the “bad cholesterol”) and boosting HDL (the “good cholesterol).

    As Collen explains, LDL is labelled “bad” because of the “elevated levels of lipoprotein, which can build up in arteries and increase our risk for heart attacks or strokes. HDL, on the other hand, helps the body eliminate excess cholesterol in the blood by bringing it to the liver for excretion.”

    By helping reduce LDL and boost HDL, pomegranates may help protect against cardiovascular disease, a.k.a. heart disease.

    3. And they may have some anti-cancer properties, too

    While no food can definitively prevent or cure cancer (if only!), there has been promising research conducted on the effects of pomegranate juice, fruit, and/or extract on prostate cancer cells, as well as breast cancer, lung cancer, colon cancer and skin cancer.

    4. They may help boost exercise endurance

    Remember those polyphenols we talked about earlier? Well, there are studies showing that pomegranate in extract form may help increase exercise endurance by increasing “total time to exhaustion” as well as time to reach “ventilatory threshold.”

    “The research is still early,” caveats Collen, “but early evidence points to the fact that pomegranate in certain forms may help with exercise endurance and muscle recovery (similar to the effects of beets).”

    5. They help support urinary health

    Oxidative stress is a risk factor for kidney stones. Pomegranate juice, with its antioxidant properties and anti-inflammatory effects, has been shown to possibly help prevent the formation of kidney stones.

    READ MORE: Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

    6. They’re packed with potassium

    205 mg per half cup, to be exact. “Potassium serves many functions in the body,” says Collen, “including facilitating nerve signalling muscle contraction and helping maintain blood pressure.”

    7. They may help boost brain function

    Inside the peel and seeds of the pomegranate is an anti-inflammatory polyphenol called ellagitannins, which influence our gut-brain axis. Specifically, pomegranates are being studied for their protective effects against common forms of dementia like Alzheimer’s disease.

    8. They’re gut-friendly

    Pomegranates boast some seriously impressive benefits when it comes to digestive health as well…shout-out to all that fibre to keep things, ahem, moving along. It also helps that pomegranates have some prebiotic properties (as a reminder, prebiotics feed probiotics, the good bacteria in the gut).

    “The good microbes in our gut benefit from the fibre and polyphenols in pomegranates as a source of prebiotics,” explains Sarac. “As a result, the good microbes flourish, decreasing inflammation and improving intestinal health.”

    READ MORE: Spinach, Beetroot & Pomegranate Salad

    9. They help support immunity

    Prebiotics aren’t just gut-friendly: “By keeping our gut bacteria fed, we can help improve digestion and even immunity,” points out Collen.

    The high vitamin C count doesn’t hurt either. In a half-cup of pomegranate seeds, you’ll rake in 8.87 mg, which is 11.8 percent of the Recommended Dietary Allowance (RDA) for adult women.

    10. And they may help ease joint pain (arthritis included)

    Feeling a little achy and stiff? Pomegranates may help. “In extract form, pomegranate has been shown to help inhibit inflammatory cytokines (or small proteins) which can contribute to osteoarthritis and joint disease,” says Collen.

    Wait, what about weight loss?

    Pomegranates aren’t typically touted for their effects on weight loss because TBH, the jury’s still out on this one.

    That said, because they’re naturally low in calories and high in fibre, they will help you to feel fuller, longer while contributing to a caloric deficit.

    The fact that they’re gut-friendly may also play a role in the weight loss department. “Our gut microbiomes are a huge contributor to having a balanced weight,” says Sarac, “because they take care of our digestive health and help keep our blood sugar under control.”

    Ultimately, what’s most important in any weight loss or weight management protocol is swapping ultra-processed foods for whole, natural, nutrient-dense fruits (pomegranates included!) and vegetables, which “will nearly always lead to improved health functioning,” Sarac adds.

    Collen agrees. “Unfortunately, there’s no one magic food that is going to cause weight loss; however, a diet high in fibre-rich, whole foods will certainly improve your health and could lead to some weight loss.”

    Soooo…can I eat pomegranates all day every day?

    Not so fast. While the potential health benefits of pomegranates are impressive, there *is* such a thing as too much of a good thing—especially given the fruit’s higher sugar content. Plus, you should be cautious if you’re taking medications. As Collen explains, certain compounds in fruits like pomegranate (or grapefruit) could interact with other drugs or impact their potency, so be sure to check with your doctor, especially if you’re on ACE inhibitors, statins, or blood thinners.

    Do I get the same health benefits with fresh pomegranate seeds and pomegranate juice?

    You’ll get more fibre with the whole pomegranate seed. And more fibre = better digestion and satiety, plus more stable blood sugar. But that doesn’t mean we need to shun fruit juice entirely. In fact, in juice form you’ll get a higher concentration of antioxidants and a whole lot of vitamin C and vitamin K.

    If you’re going to drink pomegranate juice, Sarac recommends pairing it with foods that contain fibre to balance out the sugar intake (smoothie, anyone?). Alternatively, try cutting the pomegranate juice with sparkling water to add a pop of flavour while minimizing sugar.

    Real talk: How in the WORLD do I get pomegranate seeds out?

    There’s no shortage of internet debate on the best way to remove arils from the pomegranate without staining your countertops or clothing. So, we asked the WH Test Kitchen to break down the best way:

    Fill up a large bowl of water. Cut the pomegranate in half, then submerge it in water. From there, carefully peel out the seeds using your fingers. While the seeds should sink to the bottom, the white part of the flesh should rise to the top. Once done, skim off the white flesh and toss out, then drain—and voilà, you’re left with bright red gems to sprinkle on salads, yoghurt, dips and more. Once de-seeded, the arils will stay fresh in an airtight container for up to a week.

    This article written by Jacqueline Parisi was originally published on Women’s Health. More

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    This Salmon Sandwich Is The Health-Boosting Desk Lunch You Need

    This salmon sandwich, which channels the Swedish way of eating, is here to boost your desk lunch – and your health. Fact: Sweden boasts low obesity and high life expectancy, which has a lot to do with lifestyle. They eat a lot of this type of salmon, a cured version called gravlax. And it’s got a ton of benefits: it’s rich in omega-3 fatty acids, protein and B vitamins and contains naturally healthy bacteria that fuel your immunity.

    Here’s a salmon sandwich to ensure you eat like a Swede and reap the benefits. Prepare all these, then layer on rye bread – or whichever loaf you fancy. You’ll be making the salmon, a cucumber salad and a mustard sauce. Layer them all on your loaf of choice and enjoy over and over again.

    Salmon Gravlax

    You’ll need to cure the salmon before placing it on your chosen bread. These easy steps take you there.

    Prep Time 2 days d

    Course Lunch, Main Course, Side DishCuisine French, Healthy, Sandwich

    Servings 8Calories 99 kcal

    400 g Norwegian salmon, deboned, skin on1 tbsp rock salt heaped1 tbsp sugar heaped0.5 lemon, zested0.5 tsp peppercorns white or black1 tbsp dill finely chopped
    Spread clingfilm on a work surface and place one piece of salmon on it, skin-side down.Spread the salt mixture (rest of the ingredients) on top and cover with the second piece of fish, skin-side up.Wrap tightly, place on a baking sheet, cover with foil and top with another baking sheet.Place tins on top to weigh it down and refrigerate for two days, turning every 12 hours. To serve, gently rinse off the salt mixture with water, pat the salmon dry with paper towel and slice it wafer thin. Arrange on thin slices of rye bread and top with cucumber salad.

    Keyword Easy Meals, fish, Salmon, Sandwich

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

    Cucumber salad

    Pair this delicious cucumber salad with your salmon on your ‘wich.

    Prep Time 15 minutes minsResting Time 30 minutes mins

    Course Appetizer, Salad, Side DishCuisine Healthy

    ½ English CucumberSalt2 tbsp White wine vinegar2 tbsp Water½ tsp sugarBlack pepper freshly ground1 tbsp dill finely chopped
    Slice the cucumber wafer-thin, spread out in a colander, sprinkle with salt and leave for 30 minutes.Rinse and drain.Add the remaining ingredients to the cucumber and toss well.

    Keyword cucumber salad

    READ MORE: 6 Health Benefits Of Kombucha You Should Know About, According To Dieticians

    Mustard Sauce

    This zingy mustard sauce complements the salty fish perfectly and you’ll want to use it in other dishes, too.

    Cook Time 20 minutes mins

    Course Side DishCuisine Healthy, Sandwich

    1 tbsp English mustard1 tbsp Lemon juice½ tsp White wine vinegar1 tbsp sugar¼ to ⅓ cup cream
    Add all the ingredients except the cream to the pot, heat over medium heat and stir to dissolve the sugar.Add the cream, bring to a simmer and cook until slightly reduced and thickened.

    Keyword mustard, sauce More

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

    Ready to start your day with a protein-packed punch that’s as quick to make as it is delicious? This hot-honey broiled pineapple toast recipe is about to become your morning ritual in just 10 minutes!

    Bursting with immune-boosting nutrients, this a.m. delight showcases the creamy richness of cottage cheese, providing a substantial protein boost for enhanced muscle health and overall well-being. The tropical sweetness of pineapple complements the toast, infusing it with a wealth of vitamins (vitamin C, manganese, zinc and B vitamins), antioxidants and digestive enzymes.

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

    Quick And Easy Hot-Honey Broiled Pineapple Toast

    Hot-Honey Broiled Pineapple Toast

    The sweet heat of this toast topper will give your morning some zing!

    Total Time 10 minutes mins

    Course Breakfast, Snack

    Servings 1Calories 264 kcal

    1 tsp olive oil⅓ cup fresh pineapple chunks1 tsp hot honey, plus more for serving1 slice whole-grain bread, toasted3 tbsp cottage cheeseAleppo pepper, for sprinkling
    Place oven rack on highest level and heat broiler.Meanwhile, grease a small-rimmed baking sheet with oil. Place pineapple chunks on prepared baking sheet, drizzle with hot honey and toss to combine. Arrange in a single layer and broil for 2 minutes. Toss; broil until golden brown for additional 2 minutes.Top toast with cottage cheese and spoon pineapple on top. Drizzle with additional hot honey and sprinkle with Aleppo pepper if desired.

    Keyword breakfast, Fruits, Pineapple

    Per serving: 264 cal, 7.5 g fat (1.5 g sat), 10 g protein, 275 mg sodium, 41 g carb, 20 g sugars (12.5 g added sugars), 4 g fibre

    For more breakfast inspiration and meal planning, try these Low-Calorie Smoothie Recipes.

    This recipe originally appeared in the March 2023 issue of Women’s Health US. More

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    12 Restaurants In Cape Town And Joburg To Satisfy Your Vegan Cravings

    While it’s easy to be a vegetarian or vegan at home, it can be tricky eating out, even if it’s just meat that you are cutting from your diet. Luckily, more and more restaurants are catering to vegans and vegetarians. Plus, even if there isn’t anything specifically vegan on the menu, most establishments sub ingredients to make them vegan. To help you avoid the animal-product minefield that some restaurant menus can be, here’s a list of eateries in Cape Town and Joburg that you can put on your must-visit list.

    Vegan Restaurants in Cape Town

    Royale Eatery

    Burger lovers rejoice! Royale Eatery has a burger for every taste and dietary requirement, including veggie and vegan. They even make sure that the burger buns are free of animal products — many buns are brushed with egg white to make them shine. Just make sure to ask your waitress for a vegan bun. Bonus: recently they added vegan milkshakes to the menu. Don’t forget to book, this restaurant is always buzzing.

    Scheckter’s Raw

    Image by Scheckter’s Raw

    Located on Regent Road in Sea Point, Scheckter’s Raw’s philosophy is to offer natural, authentic, honest, plant-based, cruelty-free and nutrient-dense food. Go for breakfast and have the organic matcha flapjacks.

    READ MORE: 12 Of The Best Vegan Protein Powders You Can Buy Right Now

    Chefs Warehouse & Canteen

    Vegetarians and vegans have it good with Liam Tomlin’s Chefs Warehouse in Bree Street and the branch on Beau Constantia Wine Farm. The restaurants are famous for their Tapas For Two menus, which consist of eight courses that you share with a partner. If you go with a meat-eater, they will be able to choose four dishes from the menu and you will be given four veggie dishes. They are able to cater for vegetarians without prior notice. If you phone and give them at least three days’ notice, they will be able to create four vegan options for you. The restaurant at Beau Constantia has a vegetarian and vegan menu and does take reservations — make them in advance, the bookings fill up quickly!

    The Pot Luck Club

    Image by The Pot Luck Club

    The Pot Luck Club’s vegetarian menu is filled with delicious tapas-style dishes designed for sharing (trust me, though, you won’t want to). I recently went as a vegan and they were able to give me a list of veggie dishes that could be made vegan and there were more than enough for me to choose from (and I didn’t share!).  As with all restaurants, let them know your dietary requirements beforehand so that they can make sure that they can accommodate you. There’s one in Joburg, too.

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

    Thali

    Another iteration from Liam Tomlin, Thali offers Indian tapas in Tomlin’s signature tapas-for-two style. There are both vegetarian and vegan menus and you can expect dishes like dahl and tempura veggies with tamarind and ginger dipping sauce. Go hungry because the portions are generous!

    Honest Chocolate Café

    Image by Honest Chocolate

    While chocolate and desserts are often oozing with dairy, this one caters for vegans. At the café, you’ll find a large number of vegan treats, including dairy-free ice cream, dairy-free milkshakes and of course, alternative milks for your Americano or latte. Their specialities are dairy-free milkshakes, our trademark ‘coconut dream’ drink, and the banana bread bunny chow. Vegan bliss on a plate. Yum.

    READ MORE: All The Vegan Kits, Meals And Guides To Help You Go Vegan

    Vegan Restaurants in Joburg

    Perron

    Image by Perron

    If you’re a sucker for Mexican food (like many WH team members) and in Joburg, then Perron is the place for you. The menu features tapas dishes as well as the usual suspects, including salads, burritos and nibbles (hi, nachos and guac!). They do meat and fish dishes, as well as vegetarian and a few vegan ones too, including the Bandera (pickled baby carrot and broccoli salad with radish, pistachios, avo, crispy shallots, spring onions, greens and agave-nectar dressing) and the Bowl of Beans (black beans with spicy aubergine, coriander, cauliflower rice, pumpkin seeds, fresh avo and fire-roasted tomato salsa). Word to the wise, if you like margaritas and beer, get The Rita (a bottle of Corona perched in a goblet of frozen margarita – it works and it’s delicious).

    BeetFresh

    Not a restaurant, we still thought this ought to be on the list, since there are few vegan meal delivery places around. BeetFresh aims to make vegan food as inclusive and fun as possible for everyone – even the sceptics. Each meal is made to order and is delivered to your door. Think: kale and butternut salad bowls, breakfast burritos and tofu scrambles, taking the thinking out of your everyday meal needs.

    READ MORE: You’ll Want To Put This Easy Homemade Vegan Basil Pesto On Everything

    The Fussy Vegan

    If you’re looking for the plant-based version of your favourite meal, this is the way to go. They’ve also been voted best vegan restaurant in Joburg for two years running. Meals to try include their Tofu Facon Sub, Seitan Strib BGR, Breakfast Burrito and Tofu Buddha Bowl.

    MODBURGER

    This expansive menu includes a host of vegan burgers to satisfy almost any craving. The burger patties are made from veg – not faux meat – so you’ll get all those nutrients that you need to keep going, while feeding your desire for a good, chunky burger.

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

    The Green Room

    The Green Room is a family-style restaurant situated at the Pirates Sports Club in Greenside, Johannesburg. On the menu, you’ll find a variety of vegan meals, spanning sandwiches, spring rolls, pizza and more.

    Fresh Earth Café

    This expansive menu has everything your heart desires. Choose from Thai stir-fries, wraps, sandwiches and freshly squeezed veggie juice for that health kick. They’ve also got a food store selling staple goodies for when you’re inspired from your culinary experience and want to recreate some meals. More

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

    Quick question: how are your New Year’s resolutions coming on? If your answer is a shifty, awkward silence, chances are the goals you set weren’t designed to set you up for success in the first place. Goal-setting can be a powerful tool, but it’s also a specific science. Get it wrong and that dress you’re aiming to fit into is going to stay at the back of your cupboard. But get it right and prepare to tap into a force of motivation that will help you achieve anything you set your mind to. The best part? It’s not hard.

    Achieving Your Weight Loss Goals: Know Your Motivation

    On the surface, this sounds pretty straightforward, but it’s super important to narrow down what actually motivates you. Understanding the benefits of your goals will help you achieve them, says Raeesa Seedat, dietician and spokesperson for the Association for Dietetics in South Africa. The key to finding those benefits is asking yourself “Why?”. So, if you want to lose weight, ask yourself why. Is it because you want to know what it’s like to walk up a flight of stairs and not be out of breath? Do you want to lower your blood pressure? Or are you just keen to see yourself with a six-pack of abs?

    Whatever your reason, make sure it’s something that has meaning to you; somehow it should better your life and there should be real value in achieving it. If you’re not excited about – and even slightly scared of – your goal, there’s a good chance you won’t stick to it. Once you’ve found your “why”, write it down and look at it whenever you feel like slacking off.

    READ MORE: How To Burn Calories Without Actually Exercising

    Get Smart

    Ever heard the saying, “Work smarter, not harder”? Surprise, surprise, it’s also the ultimate motto on the road map to being your own #goals. SMART is an acronym of the attributes that your winning goal should have. By ticking each one off, you’ll create a clear target to work towards – and achieve. Time to smarten up…

    Be Specific

    When it comes to planning, you can’t be unsure or vague. “A practical way to do this is to change desire into a clear goal,” says Dr Craig Nossel, co-founder of Evia Health. The first crucial step in setting goals is knowing exactly what you want to achieve. Saying, “I want to lose weight” is not good enough. “Your goal needs to be well defined. Instead, identify a specific amount of weight you want to lose, like, “I want to lose five kilos” or “I want to lose 10 percent body fat,” he says.

    READ MORE: Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

    Measure Up

    “There are a number of mistakes people make when goal-setting – mainly setting goals that are vague, unmeasurable or impractical,” says Nossel. It’s important that your goals are able to be measured, so choose your number, whether it’s a weight on the scale, a mark on a measuring tape or a distance you want to run. It could even be a move you want to master, like a pull-up. As long as you can measure your success.

    Make it Attainable

    Making sure your goals are attainable is as important as knowing exactly what you want to achieve. “If your goals are too difficult to attain, then not fully achieving them is most likely going to demotivate you,” says psychologist Jogini Packery. Never run further than a Parkrun? The Soweto Marathon probably shouldn’t be your first race. You have to hit that sweet spot of doable, but challenging. The Soweto 10-kay will still be twice as far as you’ve ever run (challenging), but with training, it’s totally possible. Remember that goals are there to challenge you to be better than you already are, so don’t be afraid to aim for something high, but break that lofty long-term goal up into smaller short-term goals – like running 10 kays, then 21, then 42. Or losing 1.2 percent body fat per month until, four months later, you’ve almost hit your goal of losing five percent! Setting smaller, achievable targets is a great way to keep you motivated because you see results almost constantly.

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

    Keep it Realistic

    It’s one thing to dream big, but you also need to be sensible. A 2016 study by Harvard psychologist Amy Cuddy found that unrealistic and poorly planned goals are the number one reason people become demotivated. “If, for example, you haven’t trained in months and suddenly go back to training at high intensity five days a week, the exhaustion and DOMS alone will be demotivating,” says personal trainer Aneeka Buys. You may find you skip a day because you’re tired and sore. That day becomes two and next thing you know, you’re back at square one. Instead, start with HIIT two days a week and plan to build up steadily from there.

    Time Yourself

    If your goal doesn’t have a cut-off date, you’re less likely to stick to it. A timeline keeps your eye on the prize. “You have to set a date by which you want to achieve your goal,” says Buys. Not having a time frame makes your goal seem less urgent – and then it becomes something you can put off. Hold yourself accountable by making a commitment, like signing up for a race. If you feel accountable, you’re less likely to become demotivated, says Buys.

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

    And Action!

    By now your weight-loss goal should look something like this: I will lose five percent of my body fat by 1 April. What you want to achieve is clear: you’ve set a time frame, it’s measurable, totally achievable and realistic. Now it’s time to map out your plan of action. How are you going to make this a reality? That’s where mini targets come in – things that may be different to your main goal, but will help you achieve it. For example, you may aim to get in four 30-minute workouts per week or meal prep every evening so you avoid the office canteen.

    A week’s worth of exercise and healthy eating? That’s an achievement within itself. But it’s also going to get you closer to that five percent fat loss. “It may seem trivial, but each step counts,” says dietician Raeesa Seedat. By taking the mini steps, you’re making progress that will ultimately lead to your end goal. In her study, Cuddy found that focusing on little bits of improvement was the secret to successful goal planning. By switching your focus to the little achievements you make daily, you’ll keep yourself motivated and before you know it, you’ll be your very own #goals. More