Markus Andrews

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    in diet and nutrition

    3 Best Father’s Day Menus To Prepare This Weekend

    Father’s Day is fast approaching and if you’re anything like my family, you probably haven’t quite nailed down the details of how you’re going to celebrate your dad/father figure/mom who is both mom and dad, or whichever special person you’re choosing to make a big deal of on Sunday. Here, three Father’s Day menu ideas, filled with recipes to keep your tummies happy this weekend, whether you’re going for a breakfast, lunch or dinner affair.

    So if, like me, you think you might book at a restaurant, good luck finding a spot at your favourite place – way more organised people booked all the best seats weeks ago!

    But it’s fine, nothing says I love you like a home-cooked meal. And whether you’re sitting around an elegantly laid table or squished onto couches in the lounge, there’s nothing better than sharing food with the people you love.

    I love a buffet-style breakfast, where you can try a bit of everything – a flapjack here, a muffin there and oats in between. Here are a few recipes to make and set out on the table for guests to serve up as they want.

    Happy Healthy Flapjacks

    Serve these to keep everyone full and wanting more.

    Prep Time 5 minutes minsCook Time 10 minutes mins

    Course BreakfastCuisine American

    1 cup cassava flour1 tsp baking powder2 bananas smashed2.5 cups almond milk1 tsp coconut oil100 g blueberries100 g raspberries100 g strawberrieshoney to taste1 lime
    Place the flour and baking powder in a mixing bowl. Stir in the mashed banana.Add the almond milk until it reaches a runny consistency.Spoon tablespoons of batter into a large frying pan greased with a little coconut oil – the flapjacks should be similar in circumference to a coffee mug.Cook until golden. Stack up and serve with berries, honey and a squeeze of fresh lime juice.

    Keyword flapjacks, healthy

    Overnight Oat Breakfast Bowl

    Allow your guests to jump in on spoonfuls of delicious goodness

    Prep Time 2 minutes minsCook Time 1 day d

    Course BreakfastCuisine American, Healthy

    80 g rolled oats2 pinches sea salt300 ml water200 ml almond milk3 tbsp almond butter divided50 g flaked almonds and chopped walnuts roasted2 tsp honey
    Add the oats and salt to boiling water and simmer for 3 to 5 minutes, stirring.Add the milk, bring back to the boil, then remove from the heat. Allow it to cool for one hour, then store it in the fridge overnight.Slowly reheat the oats, adding a bit of water and 2 tbsp almond butter. Serve with nuts, honey (or coconut sugar) and 1 tbsp almond butter.

    Keyword healthy, overnight oats

    Bagel With Scrambled Eggs, Cream Cheese And Salmon

    Your family will go crazy for this moreish breakfast

    Prep Time 10 minutes minsCook Time 10 minutes mins

    Course BreakfastCuisine American, French

    1 bagel halved and toasted1 tbsp low-fat cream cheeseChives finely snipped2 ribbons smoked troutsalmon roe (optional)3 eggssea salt flakes and pepper1 tsp cold butter
    Spread each half of the toasted bagel with cream cheese and sprinkle with chives. Have the trout ribbons and salmon roe ready.For the scrambled eggs, add the eggs to a bowl, season with a pinch of sea salt flakes and white pepper, and whisk with a fork for 20 to 30 seconds.Smear a layer of butter over the base of the pan (reserve the remaining butter to add at the end of cooking).Add the eggs to the pan over medium-low heat. It’s important to get the heat right – you want the scrambling to happen slowly, but not so slowly that it never progresses from a custard and not so quickly that it sets instantly into an omelette. Stir slowly, covering the base of the whole pan – nothing will happen for two to three minutes. (This may take longer on an electric plate.)When the eggs begin to thicken, start stirring more rapidly. If it starts to thicken too quickly, remove the pan from the heat for a moment (keep stirring), then return once under control.Once it’s almost at the consistency you want, remove the pan from the heat and add the remaining butter to stop the cooking process – the eggs keep on cooking in the pan even once off the heat.Immediately spoon over the bagel halves and finish with the trout ribbons and roe.

    Keyword bagels, breakfast

    Egg Muffins

    These moist breads double up as starters for hungry visitors

    Prep Time 5 minutes minsCook Time 45 minutes mins

    Course BreakfastCuisine American

    2 small handfuls fresh spinach chopped4 button mushrroms chopped4 large eggs40 ml milk1/3 cup grated mozzarella cheesesalt and pepper, to taste
    Preheat the oven to 180°C. Spray four or five muffin cups with non-stick spray.In a medium bowl, whisk together eggs and milk. Add spinach leaves and chopped mushrooms. Scoop into the prepared muffin tins almost to the top. Sprinkle cheese on top. Then give each one a touch of salt and pepper.Bake for 25 to 30 minutes, or until egg is cooked through. Easy way to check the egg: touch the middle of the muffins… If they are still wet and gooey, they’ll need a little more time in the oven. They should feel cooked through.

    Keyword breakfast, egg muffin, muffin

    READ MORE: 10 Epic Gift Ideas For Fit Dads

    Now that it’s getting colder, I’m all about hearty lunches with a beautiful fresh salad on the side. And a little sweet treat to end it all off.

    Heirloom Tomato and Avocado Salad

    Prep Time 15 minutes mins

    800 g mixed heirloom tomatoes2 avocados sliced1/2 red onion finely sliced1 handful fresh basil torn2 tbsp olive oil1/2 lemon juice and zest1 tbsp sherry vinegar1 tbsp honeysalt and pepper to taste1/4 clove garlic minced

    Lentil Bolognaise

    This fragrant meal is so delish, you won’t miss the meat.

    Prep Time 30 minutes minsCook Time 15 minutes mins

    Course Main CourseCuisine Italian

    olive oil2 onions diced2 medium carrots diced2 celery sticks diced4 cloves garlic crushed4 cups cooked lentils1 tsp origanum1 tso thyme3/4 cup red wine3 tins chopped tomatoes1 tbsp tomato pastesalt and pepper to tastecooked spaghettifresh basil leaves to garnish
    Add a good splash of olive oil to a large saucepan over medium heat.Add the onion, carrot and celery and fry until the onion is almost translucent. Add the garlic and fry for a few more minutes. Be careful not to let the veggies burn.Add the lentils and mix them into the veggies. Fry for a couple of minutes, then add the herbs.Add the wine, chopped tomatoes and tomato paste and stir well.Turn the heat to a gentle simmer and reduce the liquid. You want a thick sauce that will coat your pasta well.Once you’re happy with the consistency of the sauce, season well. If the sauce is a little bitter from the tomatoes, you can add a sprinkle of sugar.Serve over spaghetti, garnished with a few basil leaves.

    Keyword bolognaise, lentil bolognaise

    Vanilla Cupcakes With Chocolate Ganache

    Prep Time 10 minutes mins

    Course DessertCuisine American, French

    170 g coconut sugar200 g cassava flour12.5 ml baking powder180 ml pureed cooked apples125 ml sunflower oil125 ml almond milk5 ml vanilla essence125 ml coconut cream plus extra100 g dark chocolate (90 percent)50 g coconut sugar to taste1/2 tsp vanilla essence
    For the cupcakes, preheat the oven to 190˚C and line a 12-hole muffin tin with cupcake cases.Combine all the ingredients in the bowl of a stand mixer and beat until combined. Be careful not to over-mix.Divide the mixture evenly between cupcake cases and bake for +/- 15 minutes or until a cake tester comes out clean.Allow to cool for 10 minutes in the tin before removing and placing on a cooling rack.To make the ganache, heat the coconut cream on the stove until just before it begins to boil. Remove from the heat and add the dark chocolate. Stir until the chocolate melts and the mixture thickens. Add the vanilla essence and sugar and whisk until the sugar has dissolved. If you would prefer the ganache to be sweeter, add more sugar until you’re happy with the taste.Once the cupcakes are cool, generously ice with the ganache.

    Keyword chocolate ganache, cupcakes

    READ MORE: 50 Best Father’s Day Gifts To Impress Your Dad

    For Father’s Day menus and for supper, go big or go home, I say. A curry with all the fixings, a flavourful salad and the perfect sweet ending.

    Chopped Salad

    Prep Time 15 minutes minsCook Time 5 minutes mins

    Course Main Course, Salad, Side DishCuisine Healthy

    A good chunk of red or green cabbage, thinly sliced2 carrots grated1 red or yellow pepper1/2 red onion finely choppedhandful coriander roughly chopped1 medium-hot chilli finely chopped1/2 cup nuts chopped and toasted2 tbsp white sesame seeds toastedFor the dressing4 tbsp olive oil2 tbsp lemon juiceAgave syrup to taste1 tsp wholegrain mustardsalt and pepper to taste2 tbsp apple cider vinegar
    Mix all the salad ingredients in a large bowl.Place all the dressing ingredients in a Consol jar and shake to combine.Pour the dressing over the salad and mix well to combine. Taste and adjust seasoning as necessary.

    Keyword chopped salad

    Rich Chickpea Curry

    Prep Time 5 minutes minsCook Time 30 minutes mins

    Course Main CourseCuisine Indian

    olive oil2 onions chopped5 garlic cloves crushedbig knob of ginger grated3 tbsp butter chicken spice1 tbsp ground cuminchilli flakes to taste3 tins chickpeas drained2 tins chopped tomatoes pureed 1 tin coconut milksalt, pepper and sugar to taste
    Pour a big splash of olive oil into a pot and heat on a medium heat. Once hot, add the onions and fry for a few minutes until just translucent. Add the garlic and ginger and fry for a couple more minutes.Add the spices and chilli (if using) and stir into the onion mixture.Pour in the chickpeas and stir until covered by the onion-spice mixture. Fry for a few more minutes.Pour in the puréed tomatoes and coconut milk and stir to combine. Season with salt and pepper – and sugar (if you want to add a touch of sweetness).Cook on a medium-low heat until some of the liquid has evaporated and a thick sauce has developed. The longer you let it cook, the richer and more delicious it becomes.Do a final taste and adjust the seasoning accordingly. Serve with rice, a chopped tomato, onion and coriander salad, poppadoms and rotis.

    Keyword comfort food, curry

    READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

    Lemon Meringue Pie

    Prep Time 15 minutes minsCook Time 50 minutes mins

    Course DessertCuisine American, French

    coconut oil1/2 cup almond flour1/2 cup desiccated coconut6 Medjool dates1 cup brown sugar1/4 cup Maizenapinch salt1 1/2 cups water3 lemons juiced (1/2 cup)6 large free-range egg yolks keep the egg whites for the meringue2 tbsp lemon zest2 tbsp coconut oil 4 egg whites1 vanilla pod seeds 1 tsp lemon juice1/2 cup brown sugar blitzed in a food processor until fine
    Preheat the oven to 180°C. Grease a tart dish with some coconut oil.Add the base ingredients to a food processor and blitz until combined. Press into the tart tin to form a base.In a medium-sized pot over medium heat, combine the sugar, Maizena, salt, water and lemon juice. Cook until it just starts to bubble.While the sugar mixture is heating up, in a small bowl combine the egg yolks and lemon zest. Whisk to combine.As soon as the sugar mixture just starts to bubble and turns translucent, temper the egg yolks by slowly pouring in a ladleful of the hot sugar mixture while whisking the egg yolks. Once combined, add all the egg yolks to the sugar mixture. Cook until it just starts to bubble.Once it bubbles, turn off the heat and add in the coconut oil. Whisk until it melts. Set aside.After the lemon curd is off the heat, make the meringue. Pour the egg whites into a bowl attached to a stand mixer and whisk until bubbly, then add the vanilla and lemon juice. Continue mixing and once the egg whites are fluffy, add the sugar one tablespoon at a time until stiff and glossy.Pour the curd into the crust, top with the meringue and bake for 25 to 30 minutes, until the meringue is lightly golden.

    Keyword comfort food, dessert, lemon meringue pie More

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    in fitness and body

    6 Tips That’ll Help You Get Over The Finish Line Of The Comrades Marathon

    International water activist Mina Guli recently did a whopping 200 marathons in one year around the globe to raise awareness of the global water crisis we’re facing. 200 marathons? Now that’s a woman with intel, we say. Naturally, we turned to her right before the formidable Comrades Marathon to get her tips on how to get over the finish line, blisters and chaffing be damned.

    “I am not a runner, by any stretch of the imagination,” says Guli. “In fact, when I was younger, I avoided doing any form of exercise. But I realised that to raise awareness for the dire global water crisis, I would have to do something very hard to make a real impact. I have found that these six tips are the only reason I am able to make it through my runs when things get really rotten, and it would be so much easier to give up!”

    Stay in the moment

    Wanna give up because there are still 20 whole kilometres of road left? Take it one kilometre at a time, says Guli. “It is really important to remember this is not a 90km race, it is 1km one step at a time,” she says. “Focus on the kilometre that you are doing and the step that you are taking, really focus on just being there in that moment!”

    Focus on your purpose

    Throughout the race, remind yourself why you signed up for this race. Is it to raise awareness around an issue? Did you want to prove to yourself that you can do difficult things? Focus on this. “It’s very important to think in advance why you are doing this race, what your purpose is! It often helps to write this purpose on your hand or your wrist so that you can easily see it and remind yourself on the route why you are there!”

    Think good things

    You’re tired and everything hurts and you just want to give up. This will happen. To help, channel positive thoughts. “There will always be something that hurts – be real it’s 90km – but equally, there is always something that feels good. Whether it’s your fingers, your hands or even the tip of your nose, focus on that and how good it feels! Remember how powerful your mind is and focus your attention away from the hurt to the parts that feel good!”

    Be grateful

    “Phrase thoughts differently in your mind. Instead of thinking, I have to do this race, rather think how awesome it is to be able to take part in this event,” says Guli. “Say hello and thank you to all of the volunteers along the route who make a race like Comrades Marathon possible. When you give positive energy out, it’s incredible the energy that you get back and the power that this gives to your spirit, your body, your mind and your soul.”

    Get the basics right

    Remember your snacks, hydrate regularly and fuel your body properly with loads of carbs before the race. “You need to ensure that you take on the right fuel to help your body get through an incredible feat like the Comrades Marathon,” says Guli.

    Pick a mantra

    “When things get really tough for me, I remind myself that we CAN do hard things, we are capable of so much for than we realise,” says Guli. “I like to bring in all of the points above into my mantra to keep my head in the right space. [Things like] I am able to do hard things, I stay in the moment, I focus on my purpose, I think about only good things, I am grateful and I fuel my body to the best of my ability throughout the run.” More

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    Um, Can You Drink Black Coffee While Intermittently Fasting Or No?

    There are a few agreed-upon pleasures in life: Food is definitely one of them, coffee’s a close second, followed by photos of Ryan Gosling doing literally anything. Intermittent fasting—while, yeah, can help with weight loss—takes away one of those pleasures for hours on end (if you’re doing the 16:8 diet, for example, you go 16 hours each day without food).

    So here’s my question: You can look at all the Ryan Gosling photos you want in that 16-hour fasting time frame…but that won’t satiate you (no offence, Ryan). So can you at least have coffee, or does the world continue to be a cruel and unusual place?

    What is intermittent fasting?

    Intermittent fasting is a type of eating that only allows eating in certain periods of time. The window in which you’d eat varies largely, depending on what’s best for your body and the kind of approach you’d like. This could mean having your first meal at 12pm, with your last meal at 8pm, or vice versa. There’s no evidence that intermittent fasting yields better results than any other diet, but hey, different strokes for different folks.

    Can you have coffee while fasting?

    Good news: You can have coffee in the morning—as long as your coffee doesn’t have calories, says Abbey Sharp, dietitian and blogger at Abbey’s Kitchen. That means you need to drink it black. “You cannot add sugar or dairy because that would add calories, fat, sugar, and therefore stop the fast,” she says. (FYI: Liquid calories count during fasting, too).

    If you can’t stomach black coffee (and tbh, not everyone can), no-calorie sweeteners like Stevia can help you out. They’re still allowed while fasting because they don’t impact insulin or blood-sugar levels, says Sharp.

    The caveat

    However, if you’re at risk for diabetes, steer clear of sweeteners, per the WHO, which advises against using them. That’s because there might be a mildly increased risk of type 2 diabetes and cardiovascular diseases.

    So, coffee lovers can officially breathe a sigh of relief. But there is something you should keep in mind: Coffee on an empty stomach can irritate your gut. It can also worsen symptoms of heartburn or irritable bowel syndrome, says Sharp. Even more: “Having coffee on an empty stomach may also amplify any feeling of jitteriness and anxiety because it’s absorbed much faster,” she says. But that’s only a possibility since coffee affects everyone differently.

    And even if you’re not a coffee drinker, you don’t have to solely stick to water while intermittent fasting. Any calorie-free drinks—like sparkling water, black tea, and even sparkling flavoured water is totally fair game, says Sharp.

    So it looks like you can resume your daily routine of checking Ryan Gosling’s social media accounts over coffee. Wait…is that just me?

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

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    Try These Fluffy Air Fryer Doughnuts Next Time You Want A Sweet Treat

    Did you know the 2nd of June is National Doughnut Day? Ummmm, now that’s a holiday we can get behind! SO if you’re wanting to celebrate, why not try our delicious air fryer doughnut recipe? And Happy Doughnut Day! 🍩

    But First, 10 Things You Should Know About Your Air Fryer

    Whether your air fryer has a ton of fancy presets (like fry, dehydrate, roast, broil) or simply offers temperature and time controls, you can make tons of your favourite recipes with some basic know-how. Below are some helpful tips we’ve picked up along the way.

    1. It Crisps Up Foods Even Better Than The Oven Does

    Most foods baked or roasted in the oven at a consistent temperature (like salmon) work great in the air fryer, which locks in juiciness – while the convection airflow dehydrates the food’s exposed surface area.

    2. Get Deep-Fried Results Without Deep Frying

    If you’ve ever craved crunchy-coated fried fish tacos for dinner, only to get discouraged by recipes calling for glugs of oil, an air fryer is the answer. You don’t have to use much (or any) cooking oil for deep-fried results, so your recipes are lower in fat and, yes, still crispy.

    3. Grease Your Basket

    Although air-frying doesn’t require oil to cook with, a little grease can help keep your food from sticking. Dab a little on a paper towel and wipe it over the basket to help keep breaded items from sticking. Use aerosol sprays sparingly as they may cause the nonstick coating to peel off over time. For best results, fill a spray bottle with oil.

    READ MORE: Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    4. Preheating The Machine Is Unnecessary

    Unlike the oven, you don’t need to wait forever for your air fryer to come to temperature. Just throw your food in the basket, set the temperature and let it go.

    5. You Need To Cook In Batches

    You have to air-fry food in a single layer to ensure that everything cooks evenly, so the size of your air-fryer basket determines how much food you can cook at a time. Basket sizes vary greatly, so check yours to see how many batches you’ll need to cook. Piling food on top of each other results in soggy, undercooked pieces and burnt, overcooked edges. Leave room in your basket so there’s plenty of space for the air to circulate around the food. 

    6. Air Fryers Can Be A Little Noisy

    Traditional frying submerges your food fully in fat; air-frying submerges your food in…hot air. The particular pitch and volume you’ll hear while cooking is dependent on the make and model, but most air fryers sound not unlike a hair dryer blowing inside a closed shoe box.

    READ MORE: You Need To Try This Easy Air-Fryer Milk Tart Recipe ASAP

    7. Parchment Paper Is An Air-Fryer Basket’s Bff

    Most air fryers have grates or holes on the bottom, and that makes wet battered foods tricky – they get stuck and create a big mess. The fix: parchment paper. 

    8. You Can Cook Almost Anything…

    We’re serious. Air-fried foods that we’re obsessed with? Vegetables, panko-breaded everything, burgers, chicken, pork, fish and even brownies!

    9. …But Don’t Expect Perfect Results From Everything

    Air-frying is not ideal for foods traditionally fried in a wet batter like corn dogs or onion rings. The drippy coating will sink through the air-fryer basket’s grills and solidify during the cooking process, effectively acting as a glue. Instead, make sure battered foods are as dry as possible: We love panko bread crumbs for the air fryer, which act as a barrier, preventing any drips.

    10. Avoid Cooking Tiny Items

    Because of the intense heat and air that the appliance uses, cutting foods too small can make them easily burn or fly around and get caught in the air fryer. Stick with average bite-size cuts and avoid anything super small.

    11. Air-Fry Your Leftovers

    The microwave usually zaps life (and crispy textures) from leftovers. The air fryer will revitalise leftover pizza or roast vegetables much quicker than the microwave oven can. The results? Crispy and never soggy leftovers.

    READ MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

    12. Clean Up Is A Breeze

    Forget scrubbing gunk off a large baking sheet. Due to their small size and often nonstick surface, air fryers are typically quick to clean. Make sure your air fryer is unplugged and totally cooled before wiping it down.

    Happy National Doughnut Day! Today, we’re celebrating the only way we know how – with a DOZEN reasons to smile!Get a dozen of your fave doughnuts today for only R150!😍 pic.twitter.com/MLgiuzRqEP— Krispy Kreme ZA (@KrispyKreme_ZA) June 2, 2023

    Celebrate National Doughnut Day With Krispy Kreme

    Okay so maybe you’re wanting to celebrate the day but you don’t have time to try this delicious and healthier recipe?

    Then Krispy Kreme has you covered with a dozen of your fave doughnuts for only R150 today! Looooove. Because we all need a cheat day sometimes right? And there’s no better cheat day than National Doughnut Day, we think.

    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.

    Your Air Fryer Doughnut Recipe, Right Here:

    Fluffy Air Fryer Doughnuts

    Craving doughnuts but don’t want something totally drenched in oil? This air fryer doughnut recipe is the perfect solution, then!

    Total Time 2 hours hrs 40 minutes mins

    Course Dessert

    Servings 6 people

    1 air-fryer
    For The Doughnuts½ cup Warm milk¼ cup plus 1 tsp. granulated sugar, divided2¼ tsp Active dry yeast4 tbsp Butter, melted1 Egg, large1 tsp Pure vanilla extract2 cup All-purpose flour½ tsp Kosher saltCooking sprayFor The Vanilla Glaze1 cup Powdered sugar¼ cup Milk½ tsp Pure vanilla extractFor The Chocolate Glaze¾ cup Powdered sugar¼ cup Unsweetened cocoa powder3 tbsp MilkFor The Cinnamon Sugar½ tbsp Granulated sugar2 tbsp Ground cinnamon2 tbsp Butter, melted
    To Make DoughnutsIn a small bowl, combine milk and 1 tsp. sugar, stir to dissolve. Sprinkle yeast over mixture and let sit until frothy, about 8 minutes.In a large bowl, whisk together remaining ¼ cup sugar, butter, egg and vanilla. Pour in yeast mixture, add flour and salt, and stir to combine.Transfer dough to a lightly floured surface and knead until elastic and only slightly tacky. Form into a ball. Grease a large bowl with cooking spray, add dough, and cover with a clean dish towel. Let dough rise in a warm spot until doubled in size, about 1 hour.Line a large baking sheet with parchment paper and grease lightly with cooking spray. Punch down dough, then turn onto a lightly floured work surface and roll out into a 5cm-thick rectangle.Using a donut cutter or 7cm and 2.5cm biscuit cutters, punch out your doughnuts. Knead the scraps together, reroll and punch out more doughnuts. Place doughnuts and holes onto baking sheet, cover with a dish towel and let rise again, 40 minutes to 1 hour more.Grease air-fryer basket with cooking spray, and add 2 donuts and 2 donut holes at a time, making sure donuts don’t touch. Cook at 190° Celsius until deeply golden, 6 minutes. Move to cooling rack and repeat with remaining dough.Dip doughnuts in glaze (see below) or follow instructions for cinnamon sugar. Return to cooling rack and let set for 5 minutes before serving.To Make Vanilla Glaze:To Make Chocolate Glaze:To Make Cinnamon Sugar: In a large shallow bowl, whisk together sugar and cinnamon. Brush doughnuts with melted butter, and then toss in cinnamon sugar.

    Keyword air fryer, dessert

    *This article originally appeared in Delish More

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    Introducing the TS-ACTV8 Performance Training Gear by Totalsports

    The TS-ACTV Performance gear is engineered with one goal in mind: To make sure you’re getting the most out of your training.

    Upgrade your training sessions with the new TS-ACTV8 range of next-level workout and running gear. Each piece taps into cutting-edge innovations to get you moving (and stay moving).

    Dri-Lite™: Revolutionising Moisture Management in Breathable Fabrics

    When it comes to training or engaging in physical activities, staying cool, dry, and comfortable is of utmost importance. Introducing Dri-Lite™, a cutting-edge fabric technology that combines quick-drying properties with breathability to enhance your performance and overall comfort.

    Dri-Lite™ fabric is specially designed with moisture-wicking capabilities, meaning it has the ability to draw moisture away from the body. Unlike traditional fabrics like cotton which can absorb a significant amount of water, Dri-Lite™, is predominantly made of high-tech polyester or nylon and absorbs very little moisture. Polyester only absorbs 0.4% of its weight in water, while cotton absorbs as much as 7%.

    Key Features

    One of the key features of Dri-Lite™ is its remarkable cross-section and large surface area. These attributes enable the fabric to efficiently pick up moisture from your body and transport it away, spreading it across the fabric’s surface. This action allows for rapid evaporation on the outside of the fabric, ensuring that you remain cool and dry throughout your workout or training session.

    Hyper Stride Bike Shorts

    Extreme Control Black Crop

    Hyper Glide Grey Run Jacket

    Power-Lite™: Unleashing Support and Freedom of Motion

    Comfort and support are essential factors when it comes to performance-enhancing apparel, Power-Lite™ is a fabric known for its exceptional “hold” and compression properties. It offers a combination of comfort and support that takes your activewear to the next level.

    Functional Fabric

    Power-Lite™ fabric is characterised by its tight-fitting and stretchy nature. It moulds to your body, providing a comfortable and supportive fit that allows for freedom of movement. The secret behind Power-Lite™ lies in its composition, primarily consisting of a blend of nylon and spandex.

    Nylon plays a crucial role in enhancing the functionality of the fabric. It improves durability, flexibility, and overall performance, ensuring that the fabric can withstand rigorous activities and maintain its shape over time. Meanwhile, spandex, also known as elastane, provides the fabric with its elasticity, allowing it to stretch and conform to your body without restricting your movements.

    While polyester can be part of the blend in Power-Lite™ fabric, it is a nylon that takes the spotlight due to its superior performance qualities. Nylon’s strength and resilience make it an ideal component in compression fabrics, ensuring that you experience optimal comfort and support during your activities.

    Revolutionising Performance Apparel

    Dri-Lite™ and POWER-LITE fabrics have revolutionised the world of performance apparel. Dri-Lite™’s moisture-wicking and quick-drying capabilities keep you cool and dry. While Power-Lite™’s compression and stretch properties offer unparalleled comfort and support. With these advanced fabric technologies, you can now train with confidence, knowing that your apparel is working as hard as you are to enhance your performance and overall comfort.

    Podium Black Zip-Thru Run Jacket

    Hyper Stride Black Tights

    Extreme Control White Crop

    Shop the TS-ACTV8 performance gear now at www.bash.com. More

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    12 Foods That Will Make Your Period Cramps So Much More Bearable, According To RDs

    You usually have a general idea of when your period is coming. You may have been tracking it with an app to get to know your monthly cycle better and you know what to expect: bloating, cravings, and menstrual cramps. The pain can range from being mildly uncomfortable to downright debilitating. One way to soothe the ache: foods that help with period cramps.

    Why do some women get period cramps while others don’t? It all comes down to a type of chemical in your body called prostaglandins. This hormone-like substance can trigger the uterine muscles to contract during your period, according to the Mayo Clinic. Higher levels of prostaglandins are associated with more severe cramps.

    That said, multiple factors can affect how much pain your period causes, “including how heavily a woman bleeds, how tight her cervix is, how inflamed her system is, and her perception of pain,” says Wendie Trubow, MD, an ob-gyn.

    The good news is that certain foods can help ease cramps. Okay, they won’t make the discomfort go away directly, but they may have an impact on the body processes and hormones that lead to period cramps.

    Some pro tips on a relatively pain-free period: Avoid processed foods, get enough sleep, manage stress, and take supplements such as methylated B vitamins, which support hormonal balance, says Dr Trubow. To get the most out of these practices, do them over the entire course of the month, not just during your period.

    If you get really bad cramps, you may want to put down that bag of chips or pint of ice cream even when the cravings hit. Here are 12 foods that’ll help you feel better throughout your cycle.

    1) Avocados

    Avocados contain omega-3 fatty acids and magnesium, both of which may help reduce period cramps, says Alli Magier, the founder of Well by Alli. “Omega-3 fatty acids lower inflammation and help prevent excess prostaglandin production,” she explains. Magnesium, known as “nature’s relaxant,” can also help ease smooth muscle and lower the production of prostaglandins.

    2) Chamomile Tea

    Chamomile tea contains anti-inflammatory compounds and can help reduce pain by inhibiting certain enzymes known to cause pain, says Magier.

    Note that chamomile tea works best when you have it before the pain starts (so a few days before your period), according to a 2019 article published in the Journal of Pharmacopuncture.

    3) Cruciferous Vegetables

    Estrogen dominance and poor estrogen detoxification can contribute to endometriosis and dysmenorrhea (a.k.a. painful period cramps), says Morgan Goodstadt, the founder of Good Nutrition. “Broccoli and Brussels sprouts contain antioxidants and nutrients that help the liver detoxify excess estrogen. They are also high-fibre foods, which support estrogen clearance and elimination through the bowels,” she adds.

    Staying regular, which these veggies could help with, is super important for moving excess estrogen out of the body and supporting your gut too.

    4) Fermented Foods

    Fermented foods such as kefir, kimchi, kombucha, pickled vegetables, sauerkraut, and yoghurt contain probiotics that help keep your gut healthy, says Magier, which is important for estrogen balance and period pain. The good bacteria from fermented foods can balance your gut microbiome and regulate estrogen metabolism and elimination.

    In addition, low calcium intake can increase muscle contractions and cramping, so add fermented dairy to your diet for max relief.

    5) Salmon

    Prostaglandins are primarily made from omega-6 fatty acids, which are naturally inflammatory, says Goodstadt. “For optimal health, we want to consume a good ratio of omega-3 to omega-6 fatty acids,” she says. One way to do that? Consuming lots of omega-3-rich foods like salmon and sardines. (Yum!)

    6) Flaxseeds

    Flaxseeds are one of Goodstadt’s all-time favourite foods for hormone health in general. “Not only are they a great source of fibre and healthy omega-3 fats, but they also contain compounds called lignans, which can bind to and detoxify excess estrogen,” she says.

    7) Ginger

    Ginger can lower the intensity of period cramps and pain, a 2019 study published in the Journal of Obstetrics & Gynecology Science found. It has potent anti-inflammatory properties. It also helps soothe the stomach and reduce nausea, another common PMS symptom. Enjoy it as a spice in a dish or add slices to a steaming mug of tea!

    8) Leafy Green Vegetables

    Spinach and Swiss chard are full of anti-inflammatory compounds, fibre, manganese, and vitamin E, per Magier. “Adequate fibre intake is important for reducing PMS symptoms because it helps keep the gut microbiome healthy and supports normal estrogen metabolism,” she says. Vitamin E can tone down prostaglandin production, and low manganese levels are associated with more severe pain during menstruation.

    9) Almonds, Cashews, And Walnuts

    Nuts are a healthy source of minerals and unsaturated fats, explains Magier. In particular, walnuts are great sources of anti-inflammatory omega-3 fatty acids, which can help lower prostaglandin production and combat period cramps. Almonds and cashews pack a ton of magnesium, which is associated with less period pain.

    10) Peppermint Tea

    Peppermint contains the active ingredient menthol, which has been shown to relieve pain. It can reduce the duration and severity of pain associated with periods, a 2016 study published in the Iranian Journal of Nursing and Midwifery Research showed.

    11) Pumpkin Seeds

    “Pumpkin seeds are one of my favourite high-magnesium foods, making them excellent for reducing period cramps,” says Goodstadt.

    12) Turmeric

    Turmeric contains a compound called curcumin, which has powerful anti-inflammatory properties and is also a hormone modulator and pain reliever. It has been found to address some of the root causes of period pain, including estrogen dominance and endometriosis, per a 2020 study published in the International Journal of Molecular Medicine. More

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    in fitness and body

    This Quick Workout Works Your Entire Body

    If you’re a beginner to working out and are not sure where to start, this quick all-over body burner is for you. Pressed for time? Try this. Got excuses? This is the workout! If you’re sensing a theme here, it’s one that Johannesburg-based personal trainer Sherneal Joseph wants you to pick out. No excuses – just get your workout done in 15 minutes, and you’ll be better for it. “I’ve chosen this workout because it invalidates the most common excuses I hear for people skipping a workout or not training at all,” says Sherneal.

    And you’ll work all your most important muscles, from the core to your quads and back. “Apart from challenging you, torching calories and getting those endorphins flowing,” says Sherneal, “This quick workout will promote strength and muscular endurance in all major muscle groups while elevating the heart rate for cardiovascular benefits.”

    Want in? Perform each exercise for 45 seconds with 15 seconds of rest. Rest for 1 minute at the end of each complete round. Repeat for 3 rounds. Try it again the following week and see how long it takes you. You’ll up your endurance the more you go.

    15-minute quick workout

    Lunge to overhead press

    Start in a standing position, with your weights held at shoulder length. Lunge backwards, then step forward, simultaneously lifting the weights overhead. That’s one rep.

    Gorilla renegade rows

    Get onto all fours, with weight evenly distributed throughout. Now raise your knees off the ground and feel your core engage. Grip your dumbbells and lift one into a row. Switch hands and lift the other weight. That’s one rep.

    Push-up to burpee

    With your weights in your hands, get into a push-up position, legs hip-width apart. Bend into a push-up, then straighten all the way up to standing, holding your weights as you do. That’s one rep.

    Dumbbell snatch

    Let your weights be at your feet and start in the standing position. Bend down and snatch and grab one weight, then, in one fluid motion, raise the weight overhead, being sure to brace your core and keeping feet on the ground. Lower the weight back to the floor. That’s one rep.

    Overhead Russian twist

    Start in a seated position, with your legs in front of you and knees slightly bent. Pick up one weight and lift it overhead to lower on your opposite side, like a rainbow. That’s one rep.

    Watch Sherneal perform the moves here:

    [embedded content] More

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    in diet and nutrition

    Ignite Your Culinary Journey: Unleash the Art of Cooking with B-well

    Are you ready to unleash your inner chef and transform ordinary meals into extraordinary culinary delights? Look no further than B-well, your trusted companion in the kitchen. With a diverse range of oils, B-well empowers you to take your cooking skills to new heights.

    B-well Canola Oil

    Locally produced B-well Canola Oil is a versatile and reliable choice for all your cooking needs made GMO (not genetically modified)-free. B-well Canola Oil is naturally cholesterol free, low in saturated fat and very high in Omega-3. The light and neutral flavour makes it an ideal companion for sautéing, frying, or baking. Elevate your favourite recipes with the smooth and consistent performance of B-well Canola Oil. B-well Canola Oil is endorsed by CANSA (Cancer Association South Africa) as well as approved by the Heart & Stroke Foundation South Africa. This is a cooking oil that cares for your well-being.

    B-well Extra Virgin Olive and Canola Oil

    For those who crave a touch of richness, B-well Extra Virgin Olive and Canola oil is a game-changer. With its versatility being perfect for use at all temperatures, whether sizzling in the frying pan or being drizzled over salads, B-well Blended Canola and Olive Oil is your perfect partner in the kitchen creating a delightful depth to your dishes.

    B-well Extra Virgin Olive Oil

    Made from 100% olive oil and crafted from carefully selected olives and cold-pressed to perfection, B-well Extra Virgin Olive Oil brings a distinctive character to your culinary creations. Being an extra virgin oil, B-well Extra Virgin Olive Oil contains all the goodness naturally found in olives, which together with its high monounsaturated fat content, makes it a smart choice. B-well Extra Virgin Olive Oil is a smart choice.

    B-well Cooking Oil

    Lastly, B-well Cooking Olive Oil is your secret weapon for achieving perfect results in high-temperature cooking. With its high smoke point or the versatile functionality, B-well Cooking Olive Oil is the ideal oil for cooking exceptional dishes. Whether you’re frying up crispy delights or roasting a succulent chicken, this specially formulated oil ensures consistent performance and delectable flavours.

    Unlock your culinary potential with B-well and indulge in the art of cooking. From everyday meals to special occasions, B-well oils are designed to inspire and delight. Explore the range of flavours, experiment with new recipes, and let your creativity soar in the kitchen.

    Ready, steady, cook!

    B-well Canola & Olive Blend

    B-Well Canola Oil

    B-well Extra Virgin Olive Oil 1l

    Visit www.bwellfoods.co.za to learn more about B-well. More