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    in diet and nutrition

    6 Smoothie Recipes That Pack All The Goodness – But None Of The Fat

    Smoothies are a great way to get a good dose of your five-a-day portions of vegetables and fruit. When you juice fruit, you remove the fibre and some other important nutrients, whereas a smoothie includes the whole fruit, just broken down. Choosing a smoothie over juice allows you to gain more of the benefits of the fruit – but eating the whole fruit remains the best option.

    Not all smoothies are created equal…

    It’s important to realise that not all smoothies are equal and even if a smoothie is loaded with fruit, it may still be very high in kilojoules and fat, depending on the ingredients. The kilojoule count could be as high as an average meal or even higher.

    “I usually try to make my own smoothies, so that I know what’s in them and if I get one at a store, I go for the smallest serving, fruit-based, with yoghurt instead of ice cream and not too many ingredients. Try to fit your smoothie into your daily plan. By this, I mean that if it replaces a meal, it should be nutritious enough and if you’re having it as a snack or drink with a meal, try to keep it skinnier.”
    Celeste Naude, dietitian

    Quick tip

    If you’re having your smoothie as a snack or adding it to a meal as a drink, think, “If I kept all the ingredients in this smoothie separate, would I eat all of them as a snack or in addition to the meal on my plate?” Remember, because it tends to be easier for us to drink and it takes less time, it’s effortless to glug down a smoothie.

    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight

    Skinnier Smoothie Recipes

    Here are a few delicious skinnier smoothie ideas. Each recipe yields one portion and you should serve it ice cold.

    1. Tropical Twist Smoothie

    Tropical Twist Smoothie

    Celeste Naude

    Bursting with refreshing flavours and made from just three simple ingredients, it’s the ultimate sip of paradise.

    Course Breakfast, Snack

    Servings 1 serving

    2 large rings of chopped pineapple½ chopped mango175ml fat-free mixed fruit yoghurt

    Keyword Smoothie

    2. Quick Kiwi-berry

    Quick Kiwi-Berry Smoothie

    Celeste Naude

    Made with zesty kiwi fruit, juicy raspberries and chilled apple juice, it’s a vibrant burst of flavour designed for the woman on the move.

    Course Breakfast

    Servings 1 serving

    1 kiwi fruit peeled and sliced1 cup frozen raspberries100ml chilled apple juice 100%, unsweetened

    Keyword Smoothie

    3. Banana Blast Recipe

    Banana Blast Smoothie

    Celeste Naude

    Start your day with a nutritious punch, along with a boost of potassium and fibre.

    Course Breakfast, Snack

    Servings 1 serving

    1 medium banana sliced1 tbsp oats1 tsp honey200ml skimmed milk

    Keyword Smoothie

    4. Very Berry Smoothie

    Blueberries are renowned for their brain-boosting properties, while raspberries bring their fibre-rich goodness to the mix. This is a must-have!

    Very Berry Smoothie

    A super fresh berry blast that’ll have you coming back for more! Loaded with the goodness of blueberries and raspberries, this vibrant blend packs a punch of antioxidants and vitamins.

    Course Breakfast, Snack

    Servings 1 serving

    1 cup fresh blueberries1 cup frozen raspberries6 ice cubes1 tsp honey

    Keyword Smoothie

    5. Red and Yellow Rush Smoothie Recipe

    Red and Yellow Rush Smoothie

    Celeste Naude

    With its vibrant hues and tantalising appearance, you might mistake it for a cocktail – but don’t let its looks fool you! It’s packed with vitamin C and antioxidants.

    Course Breakfast, Snack

    Servings 1 serving

    10 frozen strawberries1 medium banana sliced1 medium orangeice cubes
    Take 10 frozen strawberries and one medium-sliced banana and blend into a paste. Add a few ice cubes and the juice of one medium orange and blend until the ice is crushed. Serve immediately.

    Keyword Smoothie

    6. Peaches and Cream Smoothie

    Peaches and Cream Smoothie

    Celeste Naude

    Course Breakfast, Drinks

    Servings 1 serving

    1 large peach peeled and chopped175ml fat-free peach yoghurt1 tbsp oat bran
    Blend the chopped peach with yoghurt and oat bran.Serve, garnished with a peach slice.

    Keyword Smoothie

    More smoothie recipes: More

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    in fitness and body

    Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

    If you’re in search of a workout that’s both efficient and effective, look no further than high-intensity interval training, or HIIT for short. HIIT helps you build strength and get a cardio workout at the same time, plus it actually burns 25 to 30 percent more calories than resistance training, cycling and treadmill running, according to a study published in the Journal of Strength and Conditioning Research.

    HIIT also comes with all kinds of other perks, like how it can strengthen your heart, help lower blood pressure and even increase your metabolism and calorie burn post-exercise (also known as EPOC). Not to mention, you don’t need any equipment for a challenging HIIT workout and you can do it just about anywhere (granted you have space to crank out a burpee, of course).

    If you’re ready to reap all of the above benefits, try this 30-minute HIIT workout at home, which is good for all fitness levels.

    Time: 30 minutes | Equipment: None | Good for: Total Body

    How To Do The HIIT Workout

    Go through each exercise below in order (some of the moves will repeat throughout the workout). Complete the indicated reps and then continue to the next move, taking rest as noted. Once you’ve completed all 29 exercises, rest for one minute, then repeat the entire circuit one more time.

    1. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    2. Butt Kicks

    How to: Start standing with feet under hips and hands at sides. Bend left leg and raise heel to glute, then quickly return it to start and repeat on the right side. That’s one rep. Complete 10 reps.

    3. Knee Hugs

    How to: Start standing with feet hip-width apart and arms at sides. Bring arms out wide. Then lift left knee toward chest while wrapping arms around shin. Hug leg toward body, then place it down and re-extend arms wide. Now, lift right knee and repeat. That’s one rep. Complete 10.

    4. Alternating Low Lunge With Rotation

    How to: To start, from a high plank, bend left knee and bring foot forward to rest outside of left hand. Lift left arm into the air and twist torso toward left leg. Replace hand on floor and step back to high plank, then repeat on right side. That’s one rep. Complete 10.

    5. Mountain Climber

    How to: Start in a high plank position. Keep hips level while driving right knee toward chest, return to a plank and quickly repeat with left knee. That’s one rep. Complete 20.

    6. Jumping Jacks

    How to: To start, stand in the center of mat with feet together and arms at sides. Then, simultaneously raise arms out and overhead while jumping feet out past shoulders. Without pausing, quickly reverse the movement. That’s one rep. Complete 20.

    7. Plank Jacks

    How to: Start in a forearm plank position. Jump feet out past shoulders to a wide “V” shape, then jump them back in again. That’s one rep. Complete 20.

    8. Side Forearm Plank To Forearm Plank

    How to: Start in a side forearm plank position, with right forearm on floor, parallel to top of mat, elbow under shoulder, left arm extended straight in air at shoulder height, feet staggered and flexed. Rotate body forward toward mat and place left forearm down on floor behind and parallel to right coming into a forearm plank. Then, drop heels to left side and rotate body toward right side coming into a side forearm plank of opposite side. That’s one rep. Complete 5.Rest for one minute. Then continue to the next exercise.

    9. Jump Squat

    How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

    10. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    READ MORE: The Top Beginner’s Weightlifting Gear To Elevate Your Training

    11. Step Touch

    How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10.

    12. Split Jump

    How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

    13. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    14. Step Touch

    How to: Start facing sideways at back of mat with feet together, right heel high, knees bent, torso tilted slightly forward, right arm extended straight behind body and left arm bent across chest. Lift right foot and take a wide step to the right, then bring left foot to meet it, balanced on ball of foot, switching arm positions. Reverse the movement to return to start. That’s one rep. Complete 10. Rest for one minute. Then continue to the next exercise.

    15. Jump Squat

    How to: Start standing with feet shoulder-width apart, toes forward, arms at sides. Bend knees, stick butt back and lower down into a squat, bringing hands together in front of chest. Then explosively jump up as high as possible off floor, swinging arms straight behind body for momentum. Land softly on the balls of feet and immediately lower into next squat. That’s one rep. Complete 20.

    16. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.

    17. Split Jump

    How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side and left arm bent, hand in line with chin. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. That’s one rep. Continue alternating for 10 reps.

    18. Star Jump

    How to: Start standing with feet together and arms at sides. Bend knees to crouch down, bringing fingers to hover above toes. Then jump up into air bringing legs wide outside of shoulders and arms out overhead, forming “X” with body. Softly land back into a crouch. That’s one rep. Complete 20.Rest for one minute. Then continue to the next exercise.

    19. High Knees

    How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

    20. Pop Squat

    How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

    TRY THIS RECIPE AFTER YOUR WORKOUT: These Banana Protein Pancakes Will Keep You Going All Day

    21. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    21. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    22. Burpee

    How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

    23. Mountain Climber Lunges

    How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

    24. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    25. High Knees

    How to: Start standing with feet under hips and arms at sides. Drive left knee up to chest, return foot to floor and repeat with right, switching feet as fast as possible and pumping arms similar to running motion. That’s one rep. Complete 20.

    26. Pop Squat

    How to: Start in a squat with feet shoulder-width apart and arms bent, hands in front of chest. Bend over to place hands on the ground in front of toes, then jump feet back into a high plank position, shoulders stacked over wrists. Reverse the movement to return to start. That’s one rep. Complete 20.

    27. Walkout

    How to: Start standing at back of mat with feet under hips and arms at sides. Bend over and place palms on the floor then walk hands out to a high plank position, so shoulders are directly over wrists. Pause, then reverse the movement to return to start. That’s one rep. Complete 10.

    28. Burpee

    How to: To start, stand with feet hip-width apart, arms at sides at back of mat. Hop up off floor, land softly, then jump body forward into plank position, quickly lowering stomach all the way to the mat. Push back up and reverse movement to return to start. That’s one rep. Complete 10.

    29. Mountain Climber Lunge

    How to: Start in a low lunge position with shoulders stacked over wrists and left foot next to left hand. Jump up and quickly switch legs, so the right foot is in front. That’s one rep. Complete 10.

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

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    in fitness and body

    Get Cushiness *And* Stability With The New PUMA Velocity Nitro 3

    Consider the new PUMA Velocity Nitro 3 your go-to training shoes for long slogs, tempo runs and more. The shoe, with superior cushioning, makes for comfortable running, with enhanced speed tech to help you go faster.

    PUMA Velocity Nitro 3

    The Specs

    A lightweight shoe that doesn’t compromise on stability or comfort. A heel spoiler adds more stability to the shoe while NITRO™ Advanced technology provides superior responsiveness and cushioning.

    Cushioning level: medium

    Heel-to-toe drop: 8mm

    Pronation level: Neutral

    READ MORE: Introducing The PUMA Velocity NITRO™ 3 – Your Perfect Training Partner

    What it’s good for

    Made for all-round running, the Velocity Nitro 3 tackles all distances comfortably and quickly. It contains Nitrogen-infused foam technology for explosive energy to propel you forward easily and with an 8mm heal-to-toe drop, you will be very cushioned. Plus, stability straps, using PUMA’s PWRTAPE tech, cradle your foot so that with each stride, you’re comfortable and supported in the shoe. The grippy outsole provides traction on various surfaces, minimising slip and elevating your experience.

    READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

    We tried it

    WH Creative Director Pia Hammond took to the streets with the Nine Four running club to test the shoe.

    “After a hiatus from running, I was hesitant about going in with a fear of losing steam running. The colour was the first thing that stood out for me, limo yellow/green seems to be trending right now. As soon as I put it on it hugged my foot with just enough space in the front for my toes to wiggle. The sole is narrow and bouncy, which made the running experience make me feel like a bouncing gazelle. As an experienced runner, I have been running 10km since receiving them, my pace is fast and it beats all my expectations of a running shoe. I will be using them for long and short distances in the future. Perhaps even pairing them with some jeans while running errands!”

    READ MORE: Ready To Play Padel? Here’s The Gear You Need, Per Experts

    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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    in diet and nutrition

    Sugar-Free Easter Eggs With A Collagen Boost

    As Easter hops closer, it’s hard to resist the siren call of those colourful displays packed with Easter eggs and chocolate galore at every turn in the stores. But let’s be real, the aftermath of indulging can sometimes leave us feeling less than our best and we find ourselves battling with chocolate hangovers.

    Introducing our latest obsession: collagen-tahini-filled chocolate eggs. They’re a healthier twist on traditional Easter eggs and the best part? You can whip them up ahead of time, so you’re all set for that long weekend ahead.

    Let’s Make These Sugar-Free Easter Eggs

    Easter Egg With Collagen-Tahini Filling

    The Harvest Table

    A delicious sugar-free treat made with a collagen-tahini filling to give you that extra healthy boost this Easter. Store in an airtight container in the fridge/freezer for several weeks.

    Course DessertCuisine South African

    Filling¼ cup tahini1 tbsp maple syrup1 tbsp melted coconut oil1 tsp vanilla extract1 tbsp The Harvest Table collagen 5 tbsp almond flourChocolate Shells ¾ slab of any sugar-free chocolate1 tsp coconut oil
    Whisk the filling ingredients (tahini, maple syrup, coconut oil, vanilla extract, collagen and flour) together. Put the mixture in the fridge for a few minutes while melting the chocolate.Melt chocolate and coconut oil over the stove or microwave (check regularly and mix) on low heat. Transfer the chocolate to a mould, lining only the base, then pop it in the fridge to set for a few minutes.Form mini dough balls and press down into the chocolate mould. Pour the remaining chocolate over the top until it’s level.Place back in the freezer for 5 minutes to harden.Gently pop out of the mould and dust with edible glitter (optional).

    Keyword chocolate, Easter

    Shop These Pantry Picks For A Healthy Easter Spread

    Our friends over at The Harvest Table have handpicked a selection of treats that are not only insanely delicious but will satisfy your cravings and keep you and your loved ones feeling nourished.

    Nova Dark Chocolate Slab

    Satisfy the chocolate enthusiasts at your table with Nova’s Milk Chocolate Slabs. This chocolate has only pure ingredients with no MSG or artificial colourants. Don’t mind if we do (wink).

    Ohmega Chocolate Almond butter

    Spread the Easter cheer with OhMega Chocolate Almond butter. This preservative-free, sugar-free and salt-free delight offers a decadent and healthy choice that’s wholesome AND delicious. 

    Enrich your Sunday Lunch with Funky Ouma’s range of tasty salts, spices and seasonings. Infused with pure goodness, these culinary delights are sure to make your family mealtime unforgettable. Salted caramels, anyone?

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

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    in fitness and body

    Ready To Play Padel? Here’s The Gear You Need, Per Experts

    So, you spotted everyone having a blast on the padel court this weekend and now you’re itching to join the new “it” sport? Don’t worry, that little voice in your head asking “is it worth it?” is totally normal. But trust me, you’re going to be hooked on this game in no time!

    First things first, let’s start with the basics:

    Racket: You can borrow a padel racket from a friend or rent one at most courts.

    Court Shoes: Trust, your regular kicks won’t cut it here. Grab yourself a pair of court shoes for maximum grip and agility.

    Outfit: Shorts, skorts, a tank top, or a t-shirt will do the trick.

    Balls: Can’t play padel without ’em! 

    Water bottle: Don’t forget to bring along a water bottle to keep you hydrated. Here’s how to pick the perfect one!

    Now that you’re a regular on the court, here’s what the pros recommend:

    Their advice? Don’t be overwhelmed by the options! While there are tons of brands out there, focus on finding the right fit and feel for you.

    Meet The Experts: Jackie Booth is a top-ranked female Padel player and Sports Director of Africa Padel. Simon Raab is from Padel Gear. Ricky Lewis is the Director of Virgin Active Padel Club. 

    “As one of the few level 2 internationally qualified coaches in SA and top-ranked women’s player with a Playtomic rating of 4.84, I have been fortunate to test a number of padel products on the market,” says Booth. “It is staggering the number of padel brands that have flooded the market over the past three years. As players become more discerning and knowledgeable about the various shapes, weights, soles and bounce of the rackets, footwear and balls, in my opinion, there are a few top contenders, some mirroring the international market leaders who have been playing this game for many more years.”

    “In the world of Padel, equipment tailored specifically for women isn’t just about style, it’s about maximising performance and safeguarding your health on the court,” says Simon Raab from Padel Gear SA.

    Padel Rackets 

    There are different types of padel rackets designed to suit various playing styles and skill levels. Beginners typically benefit from rackets with a larger sweet spot and a balance of power and control. Intermediate and advanced players might prefer rackets with more control or power, depending on their playing style.

    First Buy

    “Weight, shape and materials used such as carbon or fibreglass as well as price will be the determining factors for padel players who decide to purchase their own racket,” says Booth.

    Weight

    “New players need to be cautious buying a racket that is too heavy.  Incorrect technique coupled with a heavy racket can quickly result in an injury such as tennis elbow!  Women should stick to a weight range between 345 – 360 grams.  Beginners should also stick to either a round or teardrop shape head as these are more forgiving compared to the diamond shape which is better suited to expert players, as they are able to make consistent contact with the ball higher up on the racket face,” advises Booth.

    Material

    “Fibreglass has a soft feel but lacks power and durability. So, in my opinion, as a beginner, rather invest in a carbon racket.  Carbon provides more power and is also far more durable so the extra investment may save you in the long run,” recommends Booth. 

    PLAY TWO Drop Racket

    A signature choice for intermediate players seeking innovation. Crafted in Sweden, its custom heart minimises vibration, while a 7° racket shape maximises the sweet spot. It’s also got sharp edges for aerial control, a sand finish for spin and a 100% carbon frame for powerful hits.

    adidas DRIVE Light 3.3

    “This racket is designed for players who appreciate a few grams less in their hand. This condition facilitates handling and lightens the arm, especially for less powerful players. It is, therefore, a very interesting option for beginner-level players.”

    – Ricky Lewis, Virgin Active Padel Club

    Bullpadel Flow Light 2024

    “A light racket in beautiful colours, with a large sweet spot and very forgiving. World’s No. 1 selling Padel brand.”

    – Simon Read, Padel Gear

    Bullpadel Elite 24

    “My 2024 top choice for a women’s racket overall for all levels: It’s worth the investment!”

    – Jackie Booth, Africa Padel

    adidas Metalbone Team Light 3.3

    “This racket is designed for intermediate-level players who opt for fewer grams on their arm to achieve maximum performance.”

    – Ricky Lewis, Virgin Active Padel Club

    Black Crown Hurricane 2.0

    “A round-shaped racket, very forgiving, with excellent control and plenty of power.”

    – Simon Read, Padel Gear

    READ MORE: How To Relax Sore, Tired Muscles With Easy DIY Trigger Point Therapy

    Court Shoes

    Proper footwear is crucial for maintaining stability, agility and traction on the padel court. Padel-specific shoes offer features like durable outsoles with herringbone or omnidirectional patterns for grip, cushioning for comfort and lateral support to prevent ankle injuries.

    Bullpadel Elite 2024 

    “I have seen many rolled ankles and skinned knees due to incorrect footwear.  Padel shoes provide good grip and stability with lateral and linear movements required during a point. Comfort is key and I like a little extra cushion in the heel as I am on my feet for many hours of the day.”

    – Jackie Booth, Africa Padel

    adidas CourtJam Control 3 Shoes

    “Their flexible Bounce midsole will keep you on your toes while the Torsion System helps you translate instinct into quick cuts and slides.”

    – Ricky Lewis, Virgin Active Padel Club

    Bullpadel Next Pro White

    “Style with technical ability and design.” 

    – Simon Read, Padel Gear

    JOMA T Open White

    “Excellent support and a great grip on the court.”

    – Simon Read, Padel Gear

    Balls

    Padel balls are specifically designed for the sport, typically featuring a lower bounce than tennis balls. They’re made of rubber and come in various colours (usually yellow or white) to enhance visibility on the court. Make sure to have a sufficient number of balls for your practice sessions or matches.

    Bullpadel Next Pro FIP Balls

    “A ball that is durable, keeps its firmness and provides a consistent bounce can only be a great quality ball.  This ball is designed for tournaments and due to its long life capability is also the perfect coaching ball all at a very reasonable price.”

    – Jackie Booth, Africa Padel

    adidas Balls Speed Rx

    “Speed Rx is the best ball for beginner to intermediate. It stands out for its great durability and extra bounce.”

    – Ricky Lewis, Virgin Active Padel Club

    Black Crown Pro Padel Balls

    “Perfectly bouncy Padel balls are essential for every game. Why not try these Padel balls, made from high-quality materials to ensure excellent durability and long-lasting bounce?”

    – Simon Read, Padel Gear

    Wilson Padel Balls

    Engineered for optimal consistency, durability and playability, these balls feature Dura-Weave felt for reliable performance on faster court surfaces.

    More On Padel:

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

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    in fitness and body

    Say Hello To The Time-Saving Phone You’ve Been Waiting For

    Every year, tech giants push the boundaries of possibility with their latest releases, and this year, Samsung is rewriting the innovation rulebook. We got our hands on the new S24+ for a test spin and got to say, it’s the must-have accessory every boss babe needs! We’re here to unpack all the juicy features and specs and why these new AI features will make your life so much easier.

    We know what you’re thinking, “How much more can they possibly cram into these devices?” Well, this isn’t just another smartphone – it’s a powerhouse of next-gen AI features. From handling messages like a total pro to durability that’s off the charts, this device is solid proof that the future has officially arrived and it’s blowing our minds!

    Now, let’s talk specs:

    Front camera: 12MP crystal-clear selfies and immersive video calls

    Rear cameras: Advanced system with wide (50MP), telephoto (10MP) and ultra-wide (12MP) options

    Battery: Robust 4900 mAh for all-day power

    New updates: Enhanced AI features, improved performance and security

    A New Way To Create 

    Among the standout features of the cutting-edge Samsung S24+ is its array of innovative camera settings and editing tools, presenting users with a myriad of creative possibilities. Explore Space Zoom, indulge in high-resolution imaging and experience the intuitive functionality of the Intelligent Gallery. 

    Additionally, the AI Photo Assist feature revolutionises editing, effortlessly allowing users to remove or relocate objects in photos, adjusting backgrounds and maintaining visual integrity. With auto-fill capabilities to straighten images and resize objects, the Samsung S24+ empowers users to unleash their creativity with unparalleled ease.

    It’s All About The Experience 

    Discover and Shop

    Tired of pausing your favourite videos just to hunt down that elusive item you spotted? With a simple gesture, you can circle any object on your screen, whether it’s those trendy sneakers, a breathtaking holiday destination, or a mouthwatering restaurant dish. Instantly, the AI springs into action, presenting you with a curated selection of similar products or experiences that match your interests.

    This feature isn’t limited to just one platform – whether you’re binge-watching Netflix, exploring YouTube, or scrolling through Instagram, “Circle to Search” integrates into your favourite apps, ensuring that you never miss a chance to discover something new and exciting.

    Break Down Language Barriers With Ease

    Imagine making a call to a friend or colleague who speaks a different language and seamlessly engaging in a conversation as if you were speaking the same tongue. With a tap, your speech becomes text, enabling seamless understanding in real time. Supporting 15 languages and requiring only airtime, it’s a Wi-Fi and data-free solution to global communication.

    READ MORE: On The Flip Side With Samsung

    Time To Chat

    Chat effortlessly with friends in different languages, as the Samsung S24+ translates conversations in real-time, not confined to just text and Samsung messages but extending its prowess to popular platforms like WhatsApp. Supporting 35 languages, it integrates smoothly with third-party apps, eliminating the need to juggle between multiple translation tools such as Google Chat, WhatsApp, KakaoTalk and Tango.

    Messaging Mojo

    Tone assist offers versatility in expressing yourself across professional, casual, social, or emoji tones. Integrated into your chats, this feature suggests replies tailored to your message’s context and offers alternative styles to suit any situation. Simply type your text, tap the AI icon and explore a spectrum of expressive options at your fingertips.

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

    To wrap it all up, every single feature we’ve talked about is designed to be time-saving, helping you smash your goals faster than ever before. Whether you’re a social media influencer or a savvy business owner, take it from us, the S24+ comes with our highest recommendation.

    For more information and spec breakdown, please visit samsung.com. More

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    in fitness and body

    What To Look Out For When Picking a Water Bottle

    Here’s an unexpected win for the environment: reusable water bottles are having an it-girl moment, thanks in part to the wildly popular Stanley cups. While we’ve successfully eschewed single-use bottles and opted for giant tumblers from which to sip iced coffees and sparkling mocktails, it’s worth investigating the materials used. So, which material is best? We chatted to an expert for the low-down on how to pick a water bottle.

    Meet the expert: Charlotte Metcalf is the CEO of the South African National Bottled Water Association.

    What to look out for when picking a water bottle

    Check its sustainability

    “Every single material used to manufacture reusable/re-fillable beverage bottles has an impact on the environment,” says Charlotte Metcalf, CEO of the South African National Bottled Water Association. “This impact differs between each material be it plastic, aluminium, glass or stainless steel, or any other less well-known packaging materials which may be used for this function.”

    Having said that, the longevity of your reusable water bottle plays a role in its sustainability. Stainless steel, for example, will last longer than single-use plastic, making it a more sustainable option. Bottom line: the longer you hang onto your water bottle, the better for the environment, since this lowers its impact.

    Check for scratches

    Another factor to consider, when picking a water bottle, is how likely it is to harbour bacteria. “What is particularly important to consider is that all materials are prone to scratching, pitting and wearing from regular cleaning,” says Metcalf. “These surface imperfections offer the ideal breeding ground for bacteria as they trap and protect bacteria and are difficult to clean.” To keep your bottle clean, experts advise that you wash your water bottle once a day with vinegar or bicarbonate of soda and water. Bleach will leave an odour and is unsafe, so steer clear. Another note: avoid abrasive products in your water bottle, as these create tiny scratches where bacteria flourish.

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

    Consider the design

    By this, we don’t mean a water bottle with aspirational wording or cute colour. Rather, Metcalf explains that ridges, bends and other design features inside the walls of the bottle could create crevices where bacteria flourish. “Good design will feature no parts, voids, ridges, liners and spaces in which bacteria can accumulate and that cannot be properly cleaned,” says Metcalf. “With these design features, a reusable bottle can easily become like your pet’s water bowl, lined with slime-forming bacteria or even air-borne disease-causing organisms.”

    Dedicate your bottle to water

    Even if you’re a flavoured water queen or have a penchant for cooldrink, aim to consume those from a different container. “It is important that reusable bottles must be dedicated to water,” explains Metcalf. “Once you fill the bottle with other beverages containing sugar, fats and flavouring, it becomes difficult to clean all traces of these ingredients as these ‘added nutrients’ will fuel the growth of unwanted organisms.” Yikes.

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

    How to pick a plastic water bottle

    While plastic uses the least amount of resources to manufacture, its health impacts are murkier. For starters, studies link the popular water bottle material BPA (Bisphenol A) to adverse health outcomes like hormonal disruptions. While you can look to BPA-free bottles, their alternatives, like bisphenol S (BPS) and bisphenol F (BPF) are also used in plastic water bottles and the studies on their health impacts remain to be seen. Per Metcalf, bottles made from PET (Polyethylene terephthalate) are seen as safe. “The inert PET bottle is a well-accepted package all over the world and is completely safe to drink from,” says Metcalf.

    If you’re using a plastic water bottle, make sure you clean it regularly and prevent scratches and pitting on the inside. “Reusable/refillable [water bottles] must be regularly examined for pitting and wear-and-tear, regardless of the material they are made from, and discarded as soon as they become worn and difficult to clean,” says Metcalf.

    Plastic water bottles

    How to pick a glass water bottle

    Glass, generally speaking, is good. They’re much easier to spot when dirty, making it easier to keep clean. They’re also free of chemicals, are natural and are dishwasher-safe.

    Glass water bottles, however, are not the most sustainable of the bunch. “Although glass is inert, it takes a lot of energy to produce, transport and recycle. Glass breakage in the environment is dangerous and extremely difficult to remove,” explains Metcalf. If you treat it well, however, it could last a long time.

    Glass water bottles

    READ MORE: 10 Things That Happen To Your Body During Dry January

    How to pick a stainless steel water bottle

    Steel’s known for its ability to keep hot drinks warm and cold drinks cool, making it a versatile option to lug around to the gym and everywhere else. If you’re leaning towards metal, Metcalf suggests opting for something other than aluminium, which can leach toxins into the environment.

    Stainless steel, if made from low-quality materials, can be a problem. “Low-quality stainless-steel bottles can present toxic lead levels from the sealing dot on the base,” says Metcalf. To mitigate this, she suggests checking that your stainless steel water bottle is 18/8 food-grade stainless steel.

    Stainless steel bottles

    Michelle October

    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. Find her on Instagram here. More

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    in diet and nutrition

    You Need To Try This Easy Air Fryer Milk Tart Recipe ASAP

    Air Fryers and South Africans go together like peanut butter and jam. And while you’re probably used to making crispy sweet potato fries or delicious chicken schnitzels, we’ve bet you’ve never tried making a milk tart. Well, that’s all about to change with this milk tart recipe.

    3 Air Fryer Essentials Recommended By Us

    Living by myself, an air fryer like this has completely replaced my oven. I use it every day!

    The most difficult part about using an air fryer? The clean-up process, of course. Not any more.

    If you’re just thinking of getting into air fryer cooking, you can’t go wrong with one like this.

    READ MORE: Two-Ingredient Chocolate Mousse

    This milk tart recipe comes to you straight from The South African Air Fryer Cookbook by Louis Holst. This cookbook features mouth-watering local favourites like bobotie, apricot snoek with sweet potato, boerewors with chakalaka, paptert and malva pudding. This essential collection of scrumptious South African recipes will help you make the most of your air fryer, make life a little easier and dinner time a lot tastier. Order it while you’re waiting for your milk tart to cool and thank us later when you’re nailing the SA recipes with ease.

    Air Fryer Milk Tart Recipe

    Here’s the air fryer version of South Africa’s favourite tea-time treat.

    Prep Time 30 minutes minsCook Time 1 hour hr

    Course DessertCuisine South African

    Servings 8

    1 air-fryer1 15cm pie tin
    1 roll Ready-made shortcrust pastryFilling600 ml Full-cream milk 2 Cinnamon sticks6 Cardamom pods100 ml Castor sugar (90g)65 ml Cake flour (35g)20 ml Cornflour1 pinch Salt45 ml Butter (40g)3 Eggs, large5 ml Vanilla essenceGround cinnamon or cinnamon sugar, to serve
    Grease a 15cm pie tin. Unroll the pastry onto a lightly floured surface and roll out lightly so it is a little thinner. Cut out a circle to line the pie tin, and large enough to allow a little excess pastry to hang over the sides slightly. Place the pastry into the pie dish and prick the base a few times with a fork. Refrigerate for 30 minutes.Preheat the air fryer to 160 °C. Put the pie tin into the basket and cook for 15-20 minutes or until the pastry is firm and a light golden colour. Remove from the air fryer and cool. Use a sharp serrated knife to trim off the excess pastry to leave a neat edge.For the filling, heat the milk with the cinnamon sticks and cardamom pods. In a bowl, stir the sugar, flour, cornflour and a pinch of salt together and set aside. Bring the milk to the boil, then reduce the heat and add the sugar and flour mixture, whisking well to prevent lumps. Cook, stirring, for 10 minutes until thickened. Remove the cinnamon sticks and cardamom pods. Add the butter. Whisk in the eggs and vanilla.Pour the filling into the prepared crust and cook in the preheated air fryer at 160 °C for 25-30 minutes or until the filling is set, but still slightly wobbly. Set aside to cool.Refrigerate until ready to serve. Serve sprinkled with cinnamon or cinnamon sugar.

    Keyword dessert

    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.

    Kelleigh Korevaar

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More