Markus Andrews

More stories

  • 113 Shares

    in diet and nutrition

    This Plant-Based Cheesecake Is Delectable And Easy To Make

    Trying out your hand at vegan dessert? Look no further than this plant-based cheesecake that’ll satisfy your cravings.

    Chef SJ from the Fairview Goatshed Restaurant shares his all-time favourite vegan recipe: a mouth-watering cheesecake. Prepare to be amazed!

    The key ingredient that makes this plant-based cheesecake work, aside from the Fairview plant-based cream cheese (yip it exists) is agar agar. A vegan gelatin-like substance, it creates the bond that delivers that textbook cheesecake texture you’re after.

    This cheesecake uses maple syrup as its sweetener, derived from the maple tree, rather than honey, which bees produce, making it non-vegan.

    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 treat. All products are available at selected South African retailers.

    Fairview plant-based cream cheese

    To make cheesecake, dips and beyond, look to this decadent treat.

    Fairview plant-based cheddar

    This plant-based cheddar feels exactly like the real thing, with a strong mature taste.

    Fairview plant-based mozzarella

    Soft and melty, this makes the perfect accompaniment to pasta and pizza.

    READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

    Ready to try the plant-based cheesecake? Let’s get to it.

    Decadent Plant-based Cheesecake

    This creamy and delicious plant-based cheesecake has zero traces of animals.

    Prep Time 4 hours hrs 30 minutes mins

    Course DessertCuisine American, Healthy

    Servings 3

    1 tsp agar agar1 cup plant-based milk250 g Fairview plant-based cream cheese5 tbsp coconut yoghurt1 tsp lemon juice65 g maple syrup1 tsp vanilla essence120 g vegan granolafresh fruit for serving
    Dissolve agar agar in cold plant-based milk. Bring the milk to a boil and then transfer it to a food processor.Add the Fairview plant-based cream cheese, coconut yogurt, lemon juice, maple syrup, and vanilla extract to the food processor.Blend the ingredients on low speed until the mixture becomes smooth and creamy.Place the vegan granola in the bottom of three small dessert glass bowls.Pour the cheesecake mixture on top of the granola, filling each bowl.Refrigerate the bowls for the cheesecake to set, allowing it to firm up for a minimum of 4.5 hours.Once the cheesecake is set, layer each dessert with the fruit dessert topping.Garnish with fresh fruit, if desired.

    Keyword cheesecake, plant-based cheesecake More

  • 138 Shares

    in diet and nutrition

    Fire Up The Braai For This Peri Peri Chicken With Crèma

    Heritage Day is this weekend and you know what that means – it’s time to fire up the braai! South Africans sure know how to create bold and flavourful dishes and we have just the recipe to serve up some serious flavour! Say hello to the Krazy Kiwi Peri Peri Braai Chicken With Crèma – a mouthwatering masterpiece that’s about to take your braai game to a whole new level.

    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.

    Picture this: succulent chicken marinated in a fiery peri peri sauce, kissed by the flames of the braai and served up with a dollop of creamy, dreamy crèma. It’s a flavour explosion that’ll have your family and friends begging for more. So, grab your apron, get that grill sizzling and let’s celebrate Heritage Day in style – the South African way!

    What’s more? This recipe is super easy to follow, even if you’re a braai novice. And it’s ready in under an hour, so you’ll have plenty of time to catch up with your guests and enjoy the festivities.

    Peri Peri Braai Chicken With Crèma

    Kettle braai butterflied chicken with homemade Peri Peri Sauce, is a little more effort than a shop-bought Peri Peri sauce but worth the effort. The Peri Peri sauce can be made a day or two in advance.

    Prep Time 30 minutes minsCook Time 45 minutes mins

    Course Main CourseCuisine South African

    BlenderKettle braaiAluminium braai tray
    Peri Peri Sauce1 Red pepper Deseeded and cut into large chunks1 Red onion Peeled and quartered4 tbsp Olive oil1/2 tsp Paprika1/2 tsp Smoked paprika1/2 tsp Cayenne pepper1 tsp Salt1/2 tsp Coriander powder2 Garlic cloves Peeled 2 Bird’s eye chillies Deseeded2 Red chillies1/4 tsp White pepper1/4 tsp Chilli flakes1/4 tsp Rosemary1 tbsp Red wine vinegar1 Zest of lemon1.5 tsp Lemon juiceChicken1 Butterflied chicken4 Medium red onions Peeled and quarteredPeri Peri Crema2 tbsp Peri Peri sauce2 tbsp Natural yoghurt
    Peri Peri SaucePreheat the oven to 180°C.Mix red peppers, onions, chillies, garlic, paprika, smoked paprika, cayenne pepper, coriander, salt and 3 tbsp of olive oil in a bowl.Place the mixture onto a baking tray in the oven and cook for 20 minutes.Remove from the oven, cool the mixture and transfer to a blender. Add the remaining ingredients to the mixture and blend until smooth.Peri Peri Braai Chicken Preheat a kettle braai for indirect cooking to medium heat.Pat the chicken dry with a paper towel and place the chicken skin side up in an aluminium braai tray.Spread the chicken generously with ¼ cup of the peri peri sauce and leave to marinade at room temperature for about 30 minutes.Place the red onions around the chicken, season with salt.Cook the chicken in the kettle braai for about 45 minutes, until the juices of the chicken run clear.While the chicken is cooking mix the peri peri crema ingredients together.Serve warm with peri peri crèma and a green salad.

    Keyword braai, chicken

    For something sweet after the main course, try these mini chocolate braai pies. Plus, healthy, clean and delicious salads to serve on the side with the peri peri chicken. More

  • 113 Shares

    in diet and nutrition

    25 Surprising Foods That Taste Amazing On The Braai

    “Open-flame cooking enhances the flavour of fruits and vegetables by concentrating and caramelising their natural sugars,” says Judith Fertig, co-author of 300 Big and Bold Barbecue and Grilling Recipes. Give fruits and veggies a very light brush of oil, then stick them on the braai over medium to high heat, turning as soon as grid marks appear. Cook for no more than five minutes total to help them retain their natural texture.

    Try the following prep techniques:

    Veggies & Fruit

    Tomatoes, mangos, melons, peaches, pineapples, plums, portobello mushrooms, nectarines and red peppers

    Keep them big – halves or large chunks – to keep them from falling through the grid.

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    Eggplant, squash and baby marrow

    Slice lengthwise; round cuts are far more likely to drop down.

    Mealie

    Husk on or off? Fertig is a fan of naked mealies on the braai because, she says, you get more of that delicious charred taste when the kernels have direct access to heat.

    Asparagus

    Larger spears can sit right across the grid. To keep thinner spears from plummeting to a fiery death, place them in a perforated foil pan.

    Button mushrooms, Brussels sprouts, cherry tomatoes, fennel, garlic, onions and strawberries

    These need help staying above the flame. Always cook on skewers or wrapped in foil.

    READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

    Lettuce

    Cut hearts of romaine in quarters lengthwise, then brush the cut side with oil and season with salt. Braai over medium-high heat until you have good grid marks (two to three minutes).

    Grapes

    Braai a bunch of slightly oiled grapes still on the stems for three to five minutes, turning once.

    Banana

    Strip back one section of the peel, leaving it attached. Cut a slit lengthwise and stuff with pieces of dark chocolate. Replace the peel and wrap the banana in foil. Braai for 10 minutes, flipping once. Carefully open the packets and scoop out the chocolaty flesh with a spoon.

    Proteins

    Eggs

    Place whole eggs directly on the grid over medium heat. Cook for about 10 minutes (or until the shell has browned lightly all over). Remove the shell, chop the egg and serve over the braaied lettuce.

    Tofu

    Slice very firm tofu crosswise into two-centimetre slabs. Push two soaked skewers through each slice and brush with olive oil. Braai for four to six minutes per side. You can use any meat marinade or rub for tofu.

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

    Other

    Pizza

    Coat both sides of the dough with olive oil and braai directly over medium-high heat until the top bubbles and you have grid marks underneath (about three minutes). Turn over and quickly add toppings. Move to a cooler side of the grid, close the lid if you’re using a Weber and braai until the cheese has melted.

    Here’s how to dice an onion without crying your eyes out. Plus: 9 best post-workout snacks every active girl needs in her life.  More

  • 113 Shares

    in diet and nutrition

    Seriously Though, How Many Kilojoules Are In An Apple?

    When it comes to the best fruits for you, apples seem to be the gold standard. I mean you’ve heard it before—an apple a day…yeah yeah, you know the rest. But how many kilojoules, exactly, are in an apple—and is that staple your mom packed in your school lunch really that great for you?

    Well, it turns out apples really do live up to the hype. Can you hear your mom saying, “I told you so?” When it comes to healthy snacks, it doesn’t get much better than apples. They’re loaded with vitamins, have a pretty long shelf life compared to other produce and are super easy to pop into your bag on the go.

    “Apples are the second most consumed fruit, behind bananas, for a reason,” says Alex Caspero, registered dietitian and author at Delish Knowledge. “They are generally inexpensive, portable, healthy and delicious.”

    Plus, since apples come in a ton of different varieties—way beyond the Red Delicious and Granny Smith kinds you ate as a kid—you’ll probably find something your taste buds will totally love. The flavour profiles of apples range from tart and crisp, to sweet with a little crunch, to tangy and then some.

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

    Whichever you’re preference, though, it’s typically healthiest to eat your apples in their purest form—as a fruit, says registered dietitian Erin Palinski-Wade. “Eating raw apples is a great way to take advantage of their full nutrient benefits and fibre. Although eating apples in dessert form, such as apple pie, can still provide nutritional value, it also incorporates a large amount of added sugar which can be damaging to health.” That doesn’t mean you can’t have those apple turnovers you love, but it’s best to have them in moderation.

    So before you set your next apple-picking date (at the farm or supermarket), here’s what you should know about the treasured fruit.

    How Many Kilojoules In An Apple?

    As far as kilojoules go, you’ll find 397 (that’s 95 calories) in a medium apple, according to the USDA. But the fruit has a lot of other things going on for you nutritionally, too. Here’s how a medium apple stacks up with the skin on:

    Kilojoules: 397Fat: 0gCarbohydrates: 25gSugars: 19gFibre: 4gProtein: 0g

    If that sugar count makes you do a double take, consider this: The sugar you’d get in an apple is not the same as, say, the 21 grams of sugar you’d get in a Kit Kat bar, says Caspero.

    “Fibre is nature’s way of controlling blood sugar levels, which is why it’s found in fruits and vegetables,” says Caspero. “Fibre helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in candy.”

    To regulate those blood sugar spikes even more, Kristin Kirkpatrick, RD, offers a sneaky—and delicious—strategy: “Provide what I call ‘competition for digestion’ by pairing your apple with a fat or protein. A perfect example is an apple with no-added-sugar peanut butter.” This clever pairing helps your body process the sugar slower to give you sustained energy and fuel. Bonus: The vitamin C in apples helps you better absorb the iron in nut butters, helping you get the most out of your snack.

    READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

    Apple Nutrition

    Eating just one medium apple will earn you 14 percent of your daily value of vitamin A and 11 percent of your daily value of vitamin C (not shabby). Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, says Caspero. Staving off these free radicals (a.k.a. unstable atoms in your body) can help reduce ageing and the risk of illness.

    Apples come in a range of stunning hues and if you tend to gravitate toward the darker ones, you’re in for an antioxidant-rich treat, according to Kirkpatrick. Deep-pigmented peels on fruits like apples contain anthocyanins, a form of antioxidants that slow down oxidative stress and ward against disease. Keep in mind that you’ll only reap the majority of these benefits if you keep the skin on, so avoid peeling your mid-afternoon snack.

    What’s more, the high fibre content in apples means they serve up a healthy dose of prebiotics (undigestible fibre that the “good” bacteria in your gut eat). “Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption,” says Caspero.

    READ MORE: This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

    What are the health benefits of eating apples?

    Help manage weight

    Because apples are full of fibre that can help you feel fuller for longer, they’re a great fruit to help keep your weight steady. A study from the Journal of Functional Foods found that regular apple consumption has been linked to lower lipid levels and a reduced risk of obesity. Caspero explains that “Eating high-fibre snacks [like apples] has been shown to aid in satiation and therefore can decrease overall calorie consumption during the day.” Both of these factors mean that they can help contribute to weight management.

    They keep your heart healthy

    According to Palinski-Wade, “apples are rich in the compound quercetin, which has been shown to reduce inflammation while fighting against heart disease and hypertension.”

    They do keep the doctor away

    It turns out there’s some truth to the old adage. In a large study from JAMA Internal Medicine, participants who ate at least one small apple per day required fewer doctor visits, hospital stays and prescription medications than those who didn’t eat apples.

    This article by Colleen de Bellefonds & Marissa Miller was originally published on www.womenshealthmag.com More

  • 88 Shares

    in fitness and body

    10 Reasons Why Upgrading Your Smartwatch Matters

    Feeling stuck with your trusty X2000 smartwatch from way back when? Well, hold onto your wristbands because we’ve got 10 irresistible reasons to upgrade! 

    I can practically hear your inner sceptic saying, “Another upgrade? Seriously?” But let me tell you, I recently got my hands (or should I say, my wrist) on the Garmin Epix Pro and it was like stepping into the future. Suddenly, my old watch felt as outdated as a Tamagotchi in a world of supernatural, super-smart lifeforms.

    This isn’t just about splurging on a shiny new gadget; it’s about making a savvy investment in your health and overall well-being.

    1. Body Battery 

    You might not know it, but your watch does. The new Garmin can tell you exactly when you need to slow down and rest and when you can go back at it. Proper rest and recovery is vital for your training and getting the most out of your sweat sessions. 

    2. Sleek and Stylish 

    Farewell to the era of chunky wrist bling! This watch is like the undercover style agent of smartwatches. It may look like it means business, but once it graces your wrist, you’ll feel its featherlight charm. With its sleek vibes and the power to don different fashion personas with its customisable watch faces, it’s the fashion-forward chameleon that effortlessly swings from gym mode to glam mode!

    3. Long Battery Life 

    The Epix Pro boasts an extended battery life, which is essential for outdoor adventures that might last several days. This reduces the need for frequent recharging, giving you more time to focus on your activities.

    READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    4. Multi-Sport Functionality

    The Epix Pro supports a wide range of activities, from running and cycling to swimming and skiing. It provides specific metrics and data tailored to each sport, helping you analyse your performance and progress.

    In Our Pilates Era

    If you’re into yoga or Pilates, this smartwatch offers enhanced metrics that cater specifically to these activities, helping you refine your techniques and achieve better results.

    5. Tailored Fitness Tracking 

    The Epix Pro offers specialised fitness tracking features that cater to women’s health, such as menstrual cycle tracking, which helps in understanding patterns and optimising your training around hormonal changes.

    6. Comprehensive Health Insights

    With features like stress tracking, sleep monitoring and hydration reminders, the watch provides holistic insights into your well-being, helping you maintain a healthy lifestyle.

    READ MORE: The Garmin Fēnix® 7 Pro And Epix™ Pro Are Here

    7. Staying Connected

    Stay connected without being constantly glued to your phone. The watch offers smart notifications, allowing you to keep track of important messages, calls and appointments while on the go. Plus, you can listen to music and use your watch to pay!?

    8. Safety Features

    For added security during solo adventures, the Epix Pro includes safety features like incident detection and assistance alerts, ensuring that you’re always connected and safe, no matter where you are.

    9. Engaging Fitness Challenges

    The watch offers various fitness challenges and competitions via the app, providing an extra layer of motivation to stay active. You can connect with friends for friendly challenges, making fitness more fun and engaging.

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

    10. Customised Workouts

    The watch allows you to create and follow customised workouts. If you have specific fitness goals, it tailors exercises to suit individual preferences and needs. You can download the app, register your watch and get access to a massive library of workouts. 

    Smartwatches On Our Radar

    epix™ Pro (Gen 2) – Sapphire Edition | 42 mm

    Garmin epix Pro (Gen 2)

    The Garmin epix™ Pro (Gen 2) is a top-tier choice for those seeking an advanced GPS smartwatch. Its cutting-edge features and rugged design make it a standout option for outdoor enthusiasts.

    Multisport versatility

    Advanced health monitoring

    Connectivity and compatibility

    It has a built-in flashlight!

    Garmin fēnix® 7S – Solar Edition

    Garmin fēnix 7S

    The Garmin fēnix® 7S is an excellent choice for upgrading your current watch. Its sleek design, advanced features and robust performance are just a few reasons we love it.

    Multi-sport options

    Advanced health insights

    Long-lasting battery

    Women’s health tracking

    Detailed performance metrics

    Polar Grit X Pro Premium

    Polar Grit X Pro Premium

    Designed to conquer any environment, the Polar Grit X Pro combines military-grade durability with sapphire glass for exceptional toughness and scratch resistance. With its ultra-long battery life and precise optical heart rate tracking, it’s a reliable partner for your outdoor pursuits. Offering turn-by-turn guidance and powerful built-in GPS, it ensures you always know your way.

    Exceptional battery life

    Comprehensive health metrics

    Stylish designs

    Robust durability

    Suunto 9 Peak Pro – Pearl Gold

    Suunto 9 Peak Pro

    The Suunto 9 Peak Pro, priced affordably, offers exceptional value for those looking to upgrade their watch. Suunto’s reputation for crafting exceptional diving and water sport timepieces is reflected in this powerful multisport watch, boasting extended battery life and military-grade durability. Furthermore, its sleek, thin and timeless design adds an aesthetic allure to its impressive functionality

    Robust durability

    Exceptional battery life

    Advanced navigation

    Comprehensive health metrics

    Sports mode diversity (over 95 sports modes!)

    The Bottom Line

    The decision to upgrade ultimately depends on your specific needs, preferences and budget, of course. Consider how these reasons align with your goals and activities to determine if you’re due for an upgrade. 

    P.S. If you’re still not convinced, I encourage you to try out the Epix Pro for yourself. You might just be surprised at how much you love it! More

  • 163 Shares

    in diet and nutrition

    You Need To Make This Yummy Cauliflower Recipe With A South African Twist

    Looking for a delicious cauliflower recipe with some South African flair? You’ve come to the right place because this recipe delivers all of that goodness in spades!

    READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

    This recipe is from Mokgadi Itsweng’s debut cookbook, Veggielicious, and it’s a cookbook worth investing in. Filled with tons of recipes that will help you eat more veggies and enjoy plant-based meals, you’re guaranteed to find some new faves.

    But now for the best part. Mokgadi uses indigenous ingredients that are often overlooked or forgotten (think: impepho in this recipe) and prioritises making affordable meals. We’re huge fans of hers and you will be too!

    READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

    The Secret SA Ingredient In This Cauliflower Recipe

    It’s Impepho, of course! “Impepho or wild sage is an indigenous African herb that is widely used by traditional healers in spiritual prayer rituals. The herb is also used as an antifungal, antiseptic and anti-anxiety medicine,” explains Itsweng.

    And seriously, Impepho adds so much flavour to any food it is smoked with. “I use a kettle braai for smoking, but you can follow the quick smoking hack that I have included in the recipe,” says Itsweng.

    3 Essentials You’ll Use In This Recipe

    Le Creuset Venus Basting Brush

    Nothing beats a good basting brush, and this one will serve you well for years to come because it’s very high quality.

    Severin Smoothie Mix & Go Blender

    We love this all-in-one smoothie maker and blender that you can use to blend red peppers for this recipe.

    Weber 37cm Smokey Joe Kettle Braai

    This kettle braai might be small but it packs a punch. So take it along for picnics, braais or camping trips.

    READ MORE: How To Braai Like A Pro

    Impepho Smoked Cauliflower With Red Pepper Sauce

    Mokgadi Itsweng

    Impepho adds so much flavour to any food it is smoked with. And it will seriously up the ante on this cauliflower that will be the stand-out side at your next gathering.

    Prep Time 20 minutes minsCook Time 1 hour hr 5 minutes mins

    Course Side DishCuisine South African, Vegetarian

    Servings 6 people

    1 Kettle braai1 Saucepan1 Blender
    1 whole Cauliflower headHandful of dried impepho herb, for smoking the cauliflower1 clove Garlic, crushed¼ cup Olive oilSalt and pepper to tasteSauce2 Red peppers, left whole2 Tbsp Olive oil1 clove Garlic, crushed1 Tbsp Smoked paprika¼ cup Lemon juice1 Tbsp Brown sugarSalt and pepper to tasteHandful of fresh parsley or thyme, chopped
    Preheat the oven to 200 °C.Bring a saucepan of water with 1 teaspoon (5 ml) salt to a boil, then add the cauliflower head. Cook for 10 minutes, then drain and set aside.Smoke the cauliflower by placing a hot charcoal disk inside a small foil container, then adding a handful of dried impepho herb. When the impepho starts smoking, place it inside a kettle braai with the cauliflower. Close the kettle braai lid and allow to smoke for at least 10-15 minutes. Remove from the kettle braai and set aside. Quick hack: Use your oven as a smoker. Place the impepho on an oven tray, light it and when it starts to smoke place the tray on the bottom rack of the oven. Then place the cauliflower on the rack directly above the impepho. Close the oven and allow to smoke for 5-10 minutes.Mix the garlic with the olive oil and brush over the whole cauliflower. Season with salt and pepper. Place on a baking tray and roast in the preheated oven for 30 minutes until crisp on the outside.While the cauliflower is roasting, make the sauce by first roasting the peppers in the oven until the skins are blackened.Remove the peppers from the oven and place in a bowl, cover with clingwrap and allow to cool for 10 minutes. Once cooled, peel the skins off and blend the peppers, then set aside.Heat the oil, then add the garlic and paprika, and cook for 2 minutes on medium heat. Add the blended peppers and cook for 5 minutes, stirring continuously to ensure that the sauce doesn’t stick and burn.Add the lemon juice and brown sugar, cook for a further 2 minutes, then season with salt and pepper.To serve, slice the cauliflower into steaks or leave whole, then place on a platter. Pour the sauce over the cauliflower and top with chopped herbs.

    Keyword braai, dinner, starter, vegetarian

    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

  • 113 Shares

    in fitness and body

    6 Genius Fitness Hacks From TikTok Sensation Megan Shongwe

    We all know that taking care of our bodies is not just about looking good; it’s about feeling good, too. And who better to guide us on this journey to a healthier lifestyle than the TikTok sensation and fitness guru, Megan Shongwe? With over 5 million views on her videos and some groundbreaking fitness hacks, Megan is here to help us energise our bodies and minds.

    Did you know? Life hacks like #GymTok, which ranks third in South Africa, have an impressive 222 billion views.

    Life can be a whirlwind of work commitments and personal obligations, leaving us drained and with little motivation to hit the gym. But Megan’s unique approach to fitness is all about making it fun and enjoyable. She believes that a healthy lifestyle should be a joyful journey and we couldn’t agree more.

    READ MORE: 10 South African TikTok Fitness Accounts That’ll Give You ALL The Motivation You Need

    1. Schedule Your Workouts

    First up, Megan recommends treating your exercise sessions like essential appointments. We’re all busy, but if you want to make fitness a part of your life, you’ve got to plan for it. Block off specific time slots dedicated solely to exercise and stick to them religiously. This way, you’ll create a routine that’s hard to break.

    2. Consistency and Discipline

    Consistency is key when it comes to building those muscles and achieving your fitness goals. Megan suggests starting or ending your day with 45 minutes to an hour of exercise. Find a time slot that fits your schedule and make it non-negotiable. The results will speak for themselves!

    3. Office Stretches or Light Workouts

    If you’re stuck at the office all day, don’t fret. Megan has a solution for that too. Incorporate exercise into your workday by doing light stretches and going for short walks. These breaks not only improve your overall work functionality but also contribute to your overall health. A win-win, right?

    READ MORE: Here’s How To Make The Viral TikTok Green Goddess Salad

    4. Set Realistic Goals

    Megan swears by setting goals with specific timeframes. Having clear objectives keeps her motivated and on track. So, whether it’s running a certain distance or lifting a specific weight, setting achievable goals can help you stay focused and driven.

    5. Enhanced Mental Well-being

    Remember, a healthy lifestyle isn’t just about the physical gains. It’s also about your mental well-being. Exercise releases those fabulous “feel-good” hormones called endorphins. They’re like your body’s natural mood boosters, helping to alleviate stress, anxiety, and even depression. So, get moving and smile more!

    6. Improved Physical Fitness

    Embracing a healthy lifestyle has allowed Megan to discover her body’s incredible capabilities. She feels stronger, both physically and mentally, which has given her the confidence to tackle new challenges. It’s not just about looking good; it’s about feeling unstoppable!

    READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    TikTok Made Us Do It

    TikTok has become a hub for educational content and users are actively seeking tips and tricks in various categories, from food and beauty to life hacks, DIY and education. It’s a platform where you can learn, grow and be inspired to live your best life.

    Follow Women’s Health to get expert health advice, the latest fitness gear unboxings, #WHToughTalks and so much more. We can also recommend the #TikTokThatsHau hashtag. It’s a gateway to a diverse world of content, a wellspring of invaluable information and a portal to connect with like-minded individuals who share your passion. More

  • 163 Shares

    in fitness and body

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

    Healing your relationship with food while trying to lose weight is no easy task. Just ask influencer Michaela Mallett, who’s known for her healthy eating hacks on Insta. She managed to heal her eating habits and shed 22kg in the process. Here’s how.

    The gain

    When Michaela Mallett, 28, signed up to study culinary arts, she didn’t expect it to worsen her existing binge-eating disorder. In high school, she’d begun a cycle of restrictive eating which eventually led to binge-eating. During her time studying, she was once placed in a restaurant where she was the only chef in the pastry department. It set her off on one of her biggest binges – eating 17 croissants in one sitting. In a YouTube video about her binge eating disorder, Michaela Mallett details how this became a pivotal moment for her. “It was one of the big binges that made me realise that something was wrong and I needed to get help,” she shares.

    READ MORE: The Healthiest Times To Eat If You Want To Lose Weight

    Despite this, Michaela continued her restrictive dieting, followed by periods of binge eating. “My bingeing kind of went up and down. I would have several reverse transformations a year. I would basically lose a good couple of kilograms and then I’d gain double, if not triple the amount of weight. It got to a point where I was like, 20kgs going up and down,” she explains. At her heaviest, Michaela weighed 80kgs. 

    [embedded content]

    The change

    Things eventually came to a head and Michaela checked herself into rehab for a month. But she felt that the experience didn’t give her the tools to really heal her relationship with food. “Although it was very controlled and very structured, I still felt like it didn’t teach me how I would get better when I left rehab,” she explains. 

    After being discharged, Michaela decided to try something different. She opted to take in all the calories she would usually eat. But this time, eat them healthily. She opted for whole foods instead of junk food. She also incorporated structure into her mealtimes by eating at scheduled times, thus not allowing herself to become hungry and binge. “I would have loads of potatoes, butternut, vegetables, lean protein, obviously still incorporating whole grains, fruits and vegetables,” she says. 

    To feel like she was restricting herself, she also prioritised dessert. “Every single night before I went to bed, I would have ice cream or fruit and yoghurt with crushed biscuits, or a cupcake, or whatever it was that I felt like on the day. I just had to make sure that the dessert was incorporated.”

    Michaela Mallett, now at 58kg

    A healthier her

    It took her between 10 months and a year to finally feel like she was healing her relationship with food. While her goal was never to lose weight, she found herself in the sustainable, healthy weight of 58kgs and is now able to maintain that through healthy food. 

    Through her qualification from Precision Nutrition, Micheala has set up a coaching business where she’s a lifestyle and weight loss coach who helps others heal their relationship with food. And she swears by healthy eating habits. “It definitely comes back down to building the lifestyle and that’s also where a lot of people struggle. They want the weight to come off but they’re not willing to build the habits that come with a healthier lifestyle. And that’s exactly me as well, I kept going back to gaining and losing because the lifestyle wasn’t there.” Now, she helps others smash their #BodyGoals – dessert and all.

    READ MORE: “I’m Not Healed From My Binge Eating Disorder, But I See Food As Fuel Now”

    Michaela’s tips

    Get Support 

    “You need to have a good support team, be it coaches, family or your partner.”

    Develop A Routine

    “Focus on your habits and your day-to-day routine. Knowing what time you’re waking up, going to gym, having your meals and delegating tasks throughout the day is important.”

    Prep Your Meals

    “If, for instance, you have a crazy life in a corporate job, making sure that you’re prepared for the day really helps a lot.” More