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    in diet and nutrition

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

    Raise your hand if you’re a vegan who’s sick of people asking you how you get enough protein. Same.

    Even though there are *plenty* of ways to get protein on a plant-based diet, vegan protein powder can help you meet your needs in a pinch.

    And, yes, dieticians say they’re legit. “Some misconceptions about vegan protein powders are that they don’t provide enough protein and that they won’t keep you full,” says Carolyn Brown, a dietitian.

    What’s in vegan protein powders?

    However, today’s vegan protein powders do both. First of all, many vegan powders contain 20 to 30 grams of protein per serving, which is totally on par with most popular whey protein powders, according to Brown. (Btw: If you’re wondering whether whey protein is vegan, the answer is a huge no. “Whey protein is one of the primary proteins found in dairy products,” says nutritionist Charlotte Martin.)

    Many plant-based powders also provide some fibre, which helps them keep you fuller, longer — and boosts their nutritional value, adds dietician Priya Khorana.

    Oh, and about that flavour issue. While vegan proteins long had a rep for tasting pretty revolting, times have changed. “Many newer proteins come in flavours like salted caramel, coconut, or even chai,” says dietician Andy Bellatti. These days, popular powders are made from hemp, brown rice, or pea protein. Not just soy.

    When hunting for vegan protein powder, consider these three major factors: protein content, types of proteins used and sweeteners. First, Martin recommends looking for a powder that contains at least 15 to 20 grams of protein per serving.

    READ MORE: Here’s Another Reason You Should Probably Stick To Your Plant-Based Diet

    Getting the most from your vegan protein powders

    Then, since most plant-based protein sources are “incomplete” (meaning they don’t contain all of — or enough of — all nine essential amino acids) on their own, opt for a protein powder made out of multiple sources, Martin says. Combining different proteins ensures your powder provides all of the aminos your body needs.

    Finally, limit any added sugar to five grams per serving, max. “I steer clear of artificial sweeteners since some research suggests they may have negative effects on metabolism, gut bacteria and appetite,” says Martin. Instead, opt for natural, zero-calorie sweeteners (like stevia).

    Whether you’re spiking your smoothies, iced coffee, or pancake mix, today’s vegan protein powders are better than ever — and totally worth your while, whether you’re a carnivore or not.

    The Top Vegan Protein Powders

    My Wellness Super Vegan Protein

    This protein combines hemp and pea protein for a rich source of essential and non-essential amino acids. They’re also bioavailable and easily digestible, a big win. It also has high levels of L-isoleucine, L-valine, L-arginine and L-Leucine, which are beneficial after a strenuous workout.

    Go Good Plant Protein Isolate

    Here, you’ll find no allergens like soya or dairy. Just the good stuff. Based on peas blended with organic vanilla beans for flavour, you’ll find this nutrient-packed vegan protein powder works wonders. Protein also boosts your immunity, FYI. A winner.

    Nutritech Vegan Pea Protein Isolate

    Nutritech Vegan Pea Protein Isolate contains 25g of naturally sourced protein per serving to increase your protein intake and further enhance your diet and lifestyle. Not only is pea protein isolate gluten, dairy and lactose-free, but it also has excellent bioavailability properties.

    READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy

    Wazoogles Protein Blend

    This protein powder is delicious and stands up with its additions of essential vitamins and minerals. Loaded with the purest, most ethically sourced, nutrient-dense superfoods around, rich in plant-based protein, nutrients, living enzymes, vitamins and vital nutrients, without any fillers, artificial colours or flavourants to spoil it.

    Soaring Free Superfoods Protein Superfood Mix

    This vegan protein powder blend, with its short ingredient list, takes out fillers and additives, leaving you with the essential stuff. The entirely organic plant-sourced protein mix that contains natural sources of protein, antioxidants, fibre & omega 3. You can expect a chocolatey flavour from raw African Cacao powder.

    NPL Go Green Vegan Protein

    Get a full profile of amino acids and proteins from this blend. It tastes good, mixes easily and helps you hit those protein goals in one easy sip.

    READ MORE: Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

    Biogen Plant-Based Protein

    Rice and pea protein is free from gluten, dairy, and lactose making it easily digestible, especially with the added bamboo fibre, an excellent ingredient for fibre enrichment. Try it in smoothies, making vegan, gluten-free treats like protein date balls and more.

    Phyto Pro Thrive Protein Shake

    Great taste? Check. Easy to digest? Check! Clean protein? Check! This concentrated pea protein isolate is a 100% plant-based protein powder with the addition of raw vanilla bean powder and sweetened with xylitol and stevia for a protein shake so tasty it doesn’t need anything else.

    Harvest Table Vegan Protein Powder

    Made from a blend of organic pea and brown rice proteins, this blend includes a proprietary blend from Harvest Table of CollaV, a natural, plant-based mix. CollaV is also a source of bamboo silica, which helps your bod make collagen. And, the Harvest Table’s vegan protein blend is 81% protein and every serving contains the same quantity of glycine and proline (the amino acids that make collagen so powerful) as an animal-based collagen.

    READ MORE: What To Eat Before A Morning Workout, According To Nutritionists

    Noa & Co Replenishing Protein Powder

    This is a plant-based supplement that contains a potent probiotic along with other extras. It is carefully blended with brown rice, pea and hemp which are three plant superstars that contain more optimal amino acids.

    WILD Natural Beauty Vegan Protein

    Made with low heat to maximise the bioavailability of the pea protein, this mix is GMO-free, easy to digest and delicious, per devotees. Get 25g of protein per serving. It’s also supercharged with an exceptional amino acid profile of 4g IBCAAs per single serving.

    USN BlueLab 100% Plant Protein

    Get a high-protein formula that works with USN’s vegan protein powder. This formula is free from sugar, dairy, gluten, soy, and artificial flavourants and colourants.

    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. Prices are subject to change. More

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    in fitness and body

    Step Into Your Best Shape With The WH Walking Challenge

    Starting a new exercise programme can be daunting. We get that! And it’s why we’re so excited about the Women’s Health Big Book of Walking Workouts, which proves once and for all that you don’t have to overhaul your entire life to meet your weight loss and fitness goals – you simply have to put one foot in front of the other.

    The WH Walking Challenge is a six-week programme that gives you weekly walking targets, plus workouts to keep you strong and fit. Let’s get moving!

    How To Get Started

    All you need is a good pair of walking shoes for major fitness gains! But following a few basic tips can make your walking challenge experience a whole lot more comfortable and enjoyable.

    Eat a small snack before you set out. To eat or not to eat before exercise is a matter of personal preference, but a big breakfast will likely weigh you down and you don’t want to get a stitch! Have a small snack, like a banana, a small yoghurt or half a slice of toast with peanut butter, and save brekkie for when you get home.

    Drink a glass of water. Your body will be dehydrated after a night’s sleep so drink one glass of water to keep you hydrated during your walk, but not desperate for the loo!

    Start slowly. Because walking is a low-impact activity, there’s no need to do a long warm-up. Simply start at a slow pace for five to ten minutes and pick it up once your body has warmed up.

    Wear reflective gear. If you’re new to walking on the road for exercise, make sure you wear bright and preferably reflective clothing. It’s still gloomy in the early mornings.

    READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight Loss

    Find Your Fitness

    When you start the walking challenge, it’s good to know your fitness level so you can see how you improve over time. Dr James Rippe, a professor of biomedical sciences, developed the following formula to help walkers assess their fitness by age. Walk 1.6km (a mile) as quickly as you can, then compare your time: If you exceed the ideal time for your age group by three to six minutes or more, you’re not in the best shape aerobically. But don’t worry; just keep walking. Exercising consistently can lower your time.

    Under 30 years: If you can walk 1.6km in 13 minutes or less, you’re in great shape!

    30-39 years: 14 minutes means you’re in good cardio health!

    40-59 years: 14-15 minutes means you’re in peak condition.

    60-69 years: 15 minutes is an excellent pace!

    70+ years: If you can walk it in 18 minutes or so, you’re very fit.

    The WH Walking Challenge

    Follow the six-week plan below, designed by international trainer Leigh Crews, to get fitter and tone up your legs, tummy and bum. If you don’t have access to hills or stairs within your 5km radius, do a brisk pace walk for those sessions instead. Print this plan or screen grab it and save it on your phone for easy access.

    Jiggle-Blasting Strength Moves

    Do these in addition to your walk on days 3, 5 and 7 of the walking challenge. Use your walk as your warm-up, then do these moves when you get home. A set is 8-12 reps unless otherwise indicated.

    Glute Bridge

    How to: Lie on your back with feet flat against the floor and knees bent. Squeeze your glutes and lift your hips off of the floor until your body forms a straight line from your knees to your shoulders. Pause at the top, then lower back down to the starting position.

    Reverse Lunge With Twist

    How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep.

    Lying Hamstring Curl

    How to: Start lying on back with knees bent, feet on top of a towel or paper. Engage core, then press into heels and squeeze glutes to raise hips toward the ceiling. Hold the position as you extend legs to straight. Reverse the movement to return to start. That’s one rep. 

    Weighted Fire Hydrant

    How to: Get on all fours on top of your mat. Tuck a two to six-kilo dumbbell in the crease of your right knee. Keeping that leg bent at 90 degrees, lift it out to the side, stopping at hip height. Return to start. That’s one rep.

    Heat It Up Hill Walk

    This workout incorporates inclines and specific intervals to help target your glute muscles while you walk. If you don’t have access to a hill or stairs, simply swap these sessions in the walking challenge for brisk-pace walks instead. You’ll still score major benefits!

    How It Works

    Walk for 30 minutes, hitting a hill, bridge or stairs if you can. Time how long it takes to go up a hill or staircase, then recover by walking on level ground for about half that time. For instance, if you took 40 seconds to get up a hill, recover for 20 seconds. Timing doesn’t have to be exact, but this is a good gauge. If you don’t have access to a hill, power walk as fast as you can for the incline parts, then slow your pace for the recovery.

    Follow this pattern for your 30-minute walk:

    PART 1: 5 minutes; Easy pace, like you’re window shopping

    PART 2: 5 minutes; Flat walk at a semi-brisk pace, like you’re walking with purpose.

    PART 3 (Repeat 5 times): 1:30 minutes incline or fast power walk; 1 minute flat or semi-brisk recovery walk. *Note: If your incline takes less than 1:30 minutes to the top, keep going up and down for this amount of time then walk on the flat for the recovery minute.

    PART 4: 5 minutes; Easy pace, like you’re window shopping

    Butt Shaper Walk

    Do this 35-35 minute routine on the stipulated days in the walking challenge programme, focusing on squeezing your bum. Try to keep that contraction in your glutes as you walk.

    READ MORE: DIY Your Own Butt Workout At Home With These 15 Moves From A Trainer

    How It Works

    Start walking at an easy, window-shopping pace. Gradually increase to a brisk, late-for-an-appointment pace over the next 10 minutes.

    Now stop walking and do drill 1 for 20 seconds. (Each week, add another 20 seconds until you’re doing the drill for a full five minutes by week 6.)

    Walk briskly for 5 minutes, then do drill 2 for 20 seconds. Follow this pattern until you’ve done all drills, each time followed by 5 minutes of brisk walking.

    After the last drill and subsequent 5-min brisk walk, stroll at an easy pace for four minutes.

    Drill 1: Speed Skater

    Stand with feet shoulder-width apart. Sweep your left leg out to the side and jump. In one smooth motion, land on your left leg in a partial squat and swing your right leg diagonally behind you (shown). Then leap to the right, sweeping your left leg behind you. Continue jumping side to side until time is up.

    Drill 2: Long Lunge with Reach

    Take a long step forwards with your left leg (about 60 to 90cm) and bend your knees as you simultaneously lean forward from your hips and reach as though setting something on the ground next to your front foot. Press into your left foot, pull your hands back and stand up with feet together. Switch sides and repeat drill until time is up.

    Drill 3: Single-Leg Step-Down

    Stand with your left foot on a step or curb, right leg hanging off. Bend your hips and left knee to lower your right foot, gently tapping your right heel on the ground. Press into your left heel and straighten your leg, then repeat until halfway through the set. Switch legs and continue until time is up.

    Drill 4: Heel Walk

    Raise your toes off the ground and walk so you’re balancing on your heels only. Take short, quick steps and swing your arms naturally. Your pace will probably be slower than normal. Continue until the time is up.

    Extracted from the Women’s Health Big Book of Walking Workouts. More

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    in diet and nutrition

    The Healthy & Crunchy Watercress Salad That’s Perfect For Summer Lunches

    Looking for a new favourite healthy salad recipe for the summer? You’ve come to the right place. This watercress salad (with flavour-packed homemade dressing) is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds.

    READ MORE: Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

    The best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free. Alternatively, you can substitute with your favourite vegan cheese (Woolworths has a large range).

    Either way, you’ll use this healthy salad recipe time and time again, whether it’s for al fresco dinners with friends or when you’re meal prepping to help you reach those goals.

    READ MORE: This Tinned Tuna Nicoise Salad Is The Ultimate Quick Dinner Or Work Lunch

    Herby Watecress Salad with Crunchy Nuts & Seeds

    This watercress salad with flavour-packed homemade dressing is fresh, easy-to-make and uber crunchy thanks to the assortment of nuts and seeds. Best part? It’s easily customisable. Don’t add the cheese if you are vegan or dairy-free.

    Prep Time 10 minutes mins

    Course SaladCuisine Healthy

    Servings 6 people

    2 Tbsp Flaked almonds2 Tbsp Pumpkin seeds2 Tbsp Sunflower seeds1 Tbsp Sesame seeds3 Handfuls Watercress1 Handful Coriander1 Handful Basil50 g Ricotta or chevin (optional)Salt and pepperFor The Dressing:1 tsp Mustard1 tsp HoneyJuice and zest of half a lemon2 Tbsp Extra-virgin olive oilPinch chilli flakes
    Toast the seeds in a large dry pan until you hear a popping noise and the sesame seeds and almond flakes turn slightly golden.Toss the leaves together in a large bowl. Next, add the seeds.Whisk the dressing ingredients together and pour into the bowl. Then toss the leaves to coat.Plate the dressed leaves and seeds on a large platter before dotting small pieces of cheese among the leaves. Season with salt and pepper and serve.

    Keyword Easy Meals, healthy, Healthy Recipes, vegetarian More

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    in diet and nutrition

    These Raspberry And Yoghurt Tartlets Make The Tastiest & Cutest Summer Dessert

    Looking for a delicious and fresh summer dessert? This easy raspberry tart recipe uses ingredients you probably have in your pantry.

    READ MORE: This Is The Best Coffee Ice Cream Recipe Ever… And It’s Healthy

    So take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets!

    This is a perfect combo of creamy Greek yoghurt, fresh raspberries and zesty lemon. And if you have a vegan or dairy-free guest, you can easily replace the Greek yoghurt with dairy-free coconut yoghurt.

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Quick And Easy Raspberry Tart Recipe

    Raspberry and Yoghurt Tartlets

    Take full advantage of the summer berry season by treating yourself and your guests to the tangy and slightly sweet goodness of our Raspberry and Yoghurt Tartlets! This is a perfect summer dessert of creamy Greek yoghurt, fresh raspberries and zesty lemon. Yum!

    Prep Time 15 minutes mins

    Course DessertCuisine Healthy

    Servings 6 people

    1½-2 Cups Cashew nuts7 Medjool dates, pitted1 Pinch SaltBaking Spray1 Cup Double-thick Greek yoghurt/dairy-free coconut yoghurt1 tsp Vanilla extract or pinch vanilla seeds1 Tbsp Honey/agave syrup200 g RaspberriesFresh mint leavesSprinkle Powdered sugar
    Place 1.5 cups of cashew nuts and the dates in a food processor. Blitz until well-combined (add more cashews if needed, so the mixture is sticky, but workable).Spray six mini tartlet trays (or one large tart tray) with a baking spray. Then press the date and nut mixture into the tray(s) and place in the freezer for one hour.Mix the yoghurt, vanilla and honey together.Remove the tart(s) from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.Serve the tart(s) with a few sprigs of mint and a light sprinkle of powdered sugar.

    Keyword dessert, Easy Meals, healthy, Healthy Recipes More

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    in fitness and body

    Essential Gear For Any Active Vacay

    If your idea of a perfect getaway involves a bit more adrenaline and a lot less lounging, then join the club. Chamain van Zyl, our online editor and hiking enthusiast, knows the drill: “Spontaneous bushveld strolls and local trail scouting? Count me in!”

    Plus, a foray into nature reaps health benefits, too. In a 2020 study published in the Journal of Contemporary Psychotherapy, researchers discovered a significant correlation between outdoor mindfulness and two key components of human well-being: positivity and life satisfaction. The study underscores the impact of mindful experiences in natural settings on individuals’ emotional well-being and overall life contentment. So, if you’re still wondering why you should hit the trails and discover the great outdoors, these articles might help:

    Beyond the basics

    We’ve crafted a guide for your upcoming adventure—packed with action cameras, versatile gear and all the outdoor essentials you never knew you needed. Happy shopping!

    Hiking or Trail Running

    GoPro Hero 10 Black

    Capture the heart-pounding moments of your hiking, running, surfing, cycling and all the epic adventures with the GoPro Hero 10. Don’t miss a single second of the action!

    Garmin vívoactive® 5

    Keep a vigilant eye on your body battery this holiday season. Remember to prioritise much-needed rest and recovery after each exhilarating session. Your body’s your most valuable adventure tool!

    Salomon Active Skin 8 

    Whether it’s a quick run or a day-long hike, this hydration vest offers ultimate comfort with its soft, snug fit and breathability. Plus, enjoy modular storage and clever chest pockets for quick access to your flasks.

    USN Vooma Bar Almond & Honey Nougat

    Get hooked on these delectable USN nougat bars! Not only do they taste AMAZING, but they also give you the ‘vooma’ you need during your action-packed activities. It’s the perfect on-the-go fuel!

    PUMA X Liberty Women’s Crop Top

    It’s not just about hiking; it’s about hiking in both style and comfort. A sports bra ensures the utmost support for your adventure. After all, we need to look after the girls on any trip!

    READ MORE: 3 Things To Look For When Buying A Hiking Backpack (Plus, 8 Amazing Ones To Buy Right Now)

    Women’s UA RUSH™ Energy 2.0 Short Sleeve

    This top not only fits like a dream, but it helps you stay dry, stay energised and conquer every PB on your journey!

    Ladies X-Trail Waterproof Running Jacket

    Don’t let unpredictable weather keep you from the trails. Stay cool, dry and protected with the Ladies X-Trail lightweight jacket. It’s designed for the most demanding conditions and easily packs into your hydration pack. Be unstoppable, rain or shine!

    Kitchen Think Gadget Set

    Marshmallow on a stick is so last season. For the outdoor foodie, this self-stacking nesting gadget set is a game-changer. Enjoy brie and fig sarmies on your hike with a swivel peeler, mini grater, pizza cutter, bottle opener and grinder.

    adidas Terrex Speed Flow Trail Running Shoes

    Your adventure’s best friend. Designed for racing on any terrain and in all conditions, these shoes offer comfort and grip with a breathable mesh upper and a cushioned, lightweight midsole. Stay sure-footed on wet rocks and roots with the Continental™ Rubber outsole.

    Falke Silver Cushion Runner

    Never underestimate the importance of quality socks. Choose the right fit, just like the right shoes, for a blister-free experience.

    READ MORE: 24 Best Fitness Gifts For The Gym Lover In Your Life

    Thule AllTrail X 15L

    Whether you’re hauling snacks, jackets, or more, this versatile waxed canvas backpack can handle it all. It’s equally at home on the trail as it is in the city, ensuring you’re ready for any adventure that comes your way.

    Women’s UA Run Elite 2-in-1 Shorts

    What’s an adventure without comfy shorts? These have an expandable pocket to secure your phone without the bounce, making them perfect for runners who like to stay connected.

    Mountain Biking

    Specialized Women’s Camber Comp Carbon

    You cannot go wrong with Specialized! This bike is designed to give women the ultimate trail experience, offering speed, efficiency, and assured handling both uphill and downhill. Get ready to ride like never before!

    Assos® Uma GT Evo | Women’s Half Shorts

    “I prefer shorts over bib shorts, it’s just easier to get out of when nature calls. [chuckles]” says Chamain van Zyl, Digital Editor. Picking the right pair of cycling shorts is crucial to keep your comfort levels high and your bum happy on those long rides.

    Ciovita Nucleo Sport Fit Cycling Jersey

    Look as cool as your ride while tearing up the trails! The Nucleo Sport Fit Cycling Jersey offers a relaxed sport-fit style with slightly longer sleeves. It also packs an expandable pocket for extra storage, reflective trims for visibility and a secure elasticated back hem. Style and function in one!

    Fizik Ladies Terra Ergolace X2 Mountain Bike Shoe

    These gorgeous mountain bike shoes offer an anatomical fit for ultimate comfort. Plus, they feature an X2 outsole with Vibram grip for superior traction both on and off the bike.

    READ MORE: 10 Reasons Why You Should Take Up Cycling In 2023

    Giro Radix Cycle Helmet

    Safety is non-negotiable! Protect yourself with the Giro Radix Cycle Helmet, built to deliver toughness, protection, durability, and style. Your trusted companion for a thrilling ride through the trails.

    ILoveBoobies Tropical Socks

    Don’t forget to match your kit with cute socks! These tropical socks by I Love Boobies aren’t just adorable; they’re functional and for a fantastic cause. For every five pairs of socks sold, one breast cancer screening is paid for.

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

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    in diet and nutrition

    10 Low-Calorie Cocktails Worth Sipping On This Summer

    Even the fastest and fittest like to let their hair down (and so do we!), but we might as well get some nutrients out of our cocktails, right? These low-calorie cocktails pack a punch and are nutritionally dense, too. Each low-calorie cocktail contains fruits and veg that deliver nutritional benefits beyond the buzz you’ll feel while sipping away. Let Happy Hour begin!

    Cocktail Essentials

    Get your cocktail on with these essential tools – and consider yourself the bartender aficionado of the party.

    Cocktail Making Kit

    With this kit, you’ll find all the essentials you need to create any cocktail. You’ll find a strainer, stirrer and multiple other tools.

    Woolworths Vivi Coupe

    These are so pretty to drink from and are the correct size for cocktails, including margaritas and zingers. Pour away.

    Humble & Mash Spirit Stones

    These won’t dilute your drinks and keep them cool while you shake up your infusion. Plus, they’re neutral-coloured and can complement any drink.

    Beat-The-Bloat Zinger

    Big up the beet – the plant pigment betacyanin, which gives the veg its rich colour, has been found to ward off cancer. Beetroot also stimulates the liver’s detoxifying function, making it the ultimate damage-minimising mixer for a boozy blend.

    Prep Time 15 minutes mins

    Course Appetizer, DrinksCuisine Cocktails

    Servings 2Calories 125 kcal

    5 cm ginger4 beetroot50 ml vodka or ginice to tastesplash soda waterrosemary sprigs to garnish
    Peel the ginger, then juice with the beetroot. Pour into a shaker with vodka or gin (not both) and shake well.Pour over ice, add a splash of soda and garnish.

    Keyword Beetroot cocktail

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

    Kickstarter Kiwi Margarita

    With 12 kiwis, this is only three short of a rugby team. Packed with vitamin C, antioxidants and potassium, the kiwi is the rugged forward of fruits, tackling the fat in your blood and kicking sleep problems into touch.

    Prep Time 10 minutes mins

    Course cocktails, DrinksCuisine Cocktails

    Servings 2Calories 444 kcal

    1 lime12 kiwis peeled50 ml tequilaice2 tsp Himalayan salt2 tsp coconut sugarpinch Cayenne pepper30 ml organic rice syrup
    Juice the lime and kiwis; blend with tequila and ice.In a saucer, mix the salt, coconut sugar and cayenne; set aside.Put the syrup into a second saucer.Dip the glass rims in the syrup, then the salt concoction. Pour in the cocktail and serve.

    Keyword kiwi margarita

    READ MORE: 5 Healthier ‘Adult’ Ice Lollies To Eat If You’re Watching Your Weight

    Vodka Sour

    Put the sweet in this sour with rice syrup – a fructose- free alternative to the traditional cocktail syrup. Like the rice it’s made from, the syrup contains energy- enhancing B vitamins.

    Prep Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Calories 165 kcal

    5 cm ginger70 ml vodka20 ml organic rice syrup20 ml lemon juice2 egg whitesicepinch cinnamon
    Peel and juice the ginger, then add to a cocktail shaker along with the vodka, rice syrup, lemon juice and egg whites.Mix first without ice, then add ice and shake. Garnish with a sprinkle of cinnamon.

    Cucumber Spritz

    Glugging your cucumber is just as good for your skin as donning two slices monocle-style – its inflammation-busting antioxidants soothe puffiness. The fruit is also rich in elasticity-boosting silica. Bottoms up!

    Prep Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 78 kcal

    1 cucumber50 ml gin50 ml sparkling watermint handfulcucumber slices to garnish
    Chuck cucumber into juicerStir with gin and sparkling water, then pour into highballs and garnish with mint and cucumber.

    READ MORE: The 2 Hangover-Curing Recipes You’ll Need This Weekend

    Pear Sipper

    To keep your diet from going pear-shaped, load up on, well, pears. A Brazilian study found those who ate them daily consumed fewer overall kilojoules thanks to satiety-boosting fibre.

    Prep Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 169 kcal

    2 pears, peeled2 tbsp cinnamon50 ml spiced rumpinch of nutmegpear slices, to serve
    Toss the pears into a juicer, then mix the juice with the cinnamon in a shallow pan and warm gently over a low heat.Stir in the spiced rum and serve in glasses garnished with nutmeg and pear slices.

    Hail Mary

    Deadlines doing your face no favours? Lycopene, found in tomatoes, can boost levels of procollagen to help keep your skin elastic and youthful. Sip those eye bags away.

    Prep Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 102 kcal

    4 tomatoes1/2 beetroot1/2 cucumber1/4 lemonpinch ground Cayenne pepper50 ml vodkaicecelery sticks and cherry tomatoes to garnish
    Juice the tomatoes, beetroot, cucumber and lemon, then add a pinch of cayenne.Mix in a shaker with vodka and ice, and showcase your third-base wrist action.Serve in highballs with celery and a cherry tomato, then knock ’em back!

    READ MORE: How To Add More Vegetables To Your Diet, Even If You’re Busy

    Power Daiquiri

    This packs a potassium one-two punch, thanks to the bananas and spinach. A trial of cyclists found that the humble banana powered them through intensive exercise as effectively as a sports drink. It’s recovery fuel and a party starter.

    Prep Time 2 hours hrsCook Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 78 kcal

    1 banana1/4 lime, plus wedges to serve15 g baby spinach30 ml organic rice syrup50 ml light rum
    Pre-party prep: cut the banana into six pieces and freeze.Juice the lime and add to a blender with the banana. Juice the spinach and whizz with the rice syrup, then the rum and serve with lime wedges.

    Berry and Basil Bellini

    Studies have shown basil to be antifungal and antibacterial, bolstering your immunity as you rack up countless bar tabs on the party circuit. And strawberries can reduce the risk of heart disease in women by 32 percent if consumed three times a week. Cheers!

    Prep Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Calories 113 kcal

    50 g fresh basil, finely chopped plus extra to serve400 g strawberries200 ml sparkling white wine
    Purée the basil and strawberries.Divide between two Champagne flutes, top up with sparkling wine and decorate with extra basil.

    READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

    Mocha Martini

    Being caffeine-free, the buzz in this Martini comes from its theobromine, a compound in raw cacao that triggers mood- lifting “happy hormone” serotonin. It gets better: polyphenols in coffee (even decaf) sharpen cognitive function!

    Prep Time 1 hour hrCook Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 158 kcal

    120 ml decaffeinated espresso30 ml organic rice syrup4 tsp raw cacao powder70 ml vodkaice
    Brew four shots of decaf espresso and leave to cool. Meanwhile, create a paste by mixing rice syrup and raw cacao powder.Combine everything with ice cubes and shake. Pour from a height into two Martini glasses. Dust with cacao powder to serve.

    Piña Colada

    Coconut oil’s lauric acid wards off infections and boosts collagen for healthy skin.

    Prep Time 1 hour hrCook Time 10 minutes mins

    Course DrinksCuisine Cocktails

    Servings 2Calories 321 kcal

    1 pineapple, chopped2 tbsp coconut oil50 ml golden rum32 ice cubespinch unsweetened desiccated coconutpineapple wedges, to serve
    Freeze half your pineapple in advance.Come cocktail hour, juice the fresh pieces, then blitz in a blender with the frozen chunks and coconut oil.Add the rum and ice and blend for 30 seconds.Serve with a sprinkle of coconut and a pineapple wedge.

    This story was written by Julia Scirrotto; Photograph by Helena Yankovsk/Unsplash More

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    in diet and nutrition

    How To Do The Festive Season Sober, Plus The 15 Best Alcohol-Free Drinks

    SoberSeptember, OcSober, DryJanuary or even going #StraightEdge (no stimulants at all!) – there’s no end to the sober bandwagons you can jump on. Whether it’s for health and fitness reasons, a way to detox and reset or manage your tolerance levels, many people are opting to ditch the booze and embrace a teetotalling lifestyle. Here’s what you need to know about having a sober festive season.

    The Sober Trend

    According to Janet Gourand, founder of Tribe Sober, a South African membership programme helping people change their relationship with alcohol, they have seen more people wanting to decrease their consumption of alcohol or cut alcohol out completely lately.

    And women are leading the charge. Gourand says that 80% of those in Tribe Sober are women with most of the women being 40+ but despite that, there is still a trend for younger women to drink less. Plus, local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old.

    The truth is many millennials are driving a huge trend towards cutting booze completely – or never starting. Hashtags like #SoberSaturday and #SoberLife (over two million tags on Insta) are being seen more and more and form part of what has been dubbed the “sober curious” movement. The number of alcohol drinkers in the world has decreased by nearly five percent since 2000, according to reports by the World Health Organisation.

    In fact, 49% of Women’s Health readers said they would buy non-alcoholic beers or cider (up from 34% when we asked you in 2019), while 31% said they would be choosing Castle Free over Castle Lite this festive season. 47% of Women’s Health readers said if they were offered non-alcoholic wines – that actually taste good – they’d try it.

    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

    Reasons To Have A Sober Festive Season

    According to Gourand, the stress and the “working from home” impact of the pandemic have created more dependence on alcohol.  “People who would only use alcohol for ‘socialising’ have now discovered that they enjoy drinking alone and their drinking has become more about self-medicating their anxiety than having fun,” she says.

    This has been dubbed “Grey Area” drinking and it has seen an increase since the pandemic. Healthline describes “grey area” drinking as the realm between healthy levels of alcohol consumption and a diagnosed alcohol use disorder. 

    It’s no secret that South Africa is known as a drinking nation, with 2.1% of total household spending in South Africa going to beer, according to Stats SA (only 1.5% is going to veggies). And the festive season is a period that sees a dramatic increase in consumption. But many people, even South Africans, are taking the downsides of drinking alcohol more seriously.

    “People are becoming aware that drinking more than a bottle and a half of wine a week puts their mental and physical health at risk.  The wellness trend is resulting in more people eating organic, doing yoga and meditation and they are realising that drinking alcohol doesn’t really fit in with this lifestyle,” explains Gourand.

    READ MORE: 17 Super-Stylish Stocking Fillers & Gifts Under R150 – That Aren’t Socks

    The Sober Life

    “The smart people are getting sober curious.  The wine industry has been marketing directly to women for the last 25 years – and they have been stunningly successful.  Many women cannot imagine having fun or socialising without it.  As many women get older the fun turns to self-medication and drinking alone,” says Gourand. 

    If you want to change your relationship with alcohol, finding your tribe helps. “Community is a big part of recovery,” says Gourand. In his TED Talk, writer and journalist Johann Hari explains the science behind the fact that connection is the opposite of addiction.

    “There is so much shame around drinking (especially for women) that joining a community of others with the same issue is a huge relief and we feel less alone.  We learn so much from hearing about other people’s experiences and as we progress in our alcohol-free journey we are able to inspire others,” explains Gourand.

    “Even if people are just “sober curious” or not even sure that they want to make a change they can join a tribe, listen and learn and it will help them decide which direction to take,” she says.

    READ MORE: The Top Gifts WH Team Want Under The Tree This Season

    Tips For Going Sober

    Janet Gourand has been sober since 2015, leading her tribe at Tribe Sober and inspiring people to have an alcohol-free life. These are three tips for people who are sober curious or looking to cut down their alcohol consumption:  

    1) “Take a look at your life”

    “What would it look like without alcohol in it?  If all your social activities involve drinking then it’s time for a change.  The first step is to increase your awareness – keep a drinks diary and note your consumption.  Are you drinking more than the low-risk limit of a bottle and a half of wine a week?”

    2) “Take an alcohol-free challenge – at least a month.”

    “If you can get through it easily then you are probably fine.  If not (or if you can’t even contemplate taking a break) then it’s time to make some changes.  Join a group like Tribe Sober to connect with others who are looking to quit drinking and to learn to thrive in their alcohol-free lives.”  

    3) “Start discovering the vast choice of alcohol-free drinks.” 

    “Try everything and you will find your go-to alcohol-free choice.  Integrate that into your lifestyle.  Alternate it with alcoholic drinks when you go out and make sure you have at least 4 alcohol-free days a week.”

    The Best Alcohol-Free Drinks For Adults

    Designated driver, watching your calorie intake, fitness stole your alcohol tolerance or realising it might be time to cut back? Going booze-free is a health trend that celebs, brands and just about everyone else is getting behind! 

    Below you’ll find the best wine, gin, beer and cider 0.0 versions. With half the calories and no need for a stash of painkillers in your bedside drawer, your sober summer is sorted!

    If you like fruity beer, try Bavaria 0.0% Pomegranate.

    If you like light lagers or Pilsners, try Beck’s Blue.

    If you like Castle, or lagers in general, try Castle Free Alcohol-Free Lager.

    If you like IPA, try Devil’s Peak Zero to Hero.

    If you like Weiss beer, try Erdinger Alkoholfrei.

    If you’re a Heineken gal, try Heineken 0.0.

    If you like an aperitif, try Babylonstoren BitterLekker.

    If you like gin and tonic, try The Duchess Virgin Gin & Tonic.

    If you like gin cocktails, try Seedlip Garden 108.

    If you like red wine, try Van Loveren Radiant Red Almost Zero % Alcohol.

    If you like white wine, try Natura De-Alcoholised Classic White.

    If you like bubbly, try Lautus De-Alcoholised Sparkling.

    If you like cider, try Savanna Non-Alcoholic Lemon.

    If you like a full-bodied beer, try Non-Alcoholic Super Bock 0.0%.

    If you like mocktails, try Fehmz Mocktails in various flavours.

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

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    in fitness and body

    The New Balance Fresh Foam X 1080 Might Be The Bounciest Running Shoe We’ve Tried

    When it comes to running, a number of factors come into play that determine how much you’ll get out of that 5K sprint (or let’s be honest – light jog). There’s how well you hold yourself – too far forward and you’ll be going slowly, too far back and it’s the same. There’s your cadence, pace and other measurable variables. But one that only gets measured by how much pain you experience? Your bouncy running shoe. Too tight and you’ll cramp. If it’s too loose, you’ll get no support. Too soft and you’ll hurt your knees. But we have found a winner! 

    When shopping for a running shoe, we know we need to look at arch support, ankle support and something light and springy. The *new* New Balance Fresh Foam X 1080 delivers all that and then some. It’s incredibly light and so bouncy you’d be forgiven for thinking you’re walking on reinforced marshmallows.

    New Balance Fresh Foam X 1080

    The Specs

    Get comfort for your feet with this shoe. It cushions the foot perfectly, while still being versatile for everyday life. A midsole is built for smooth transitions from the landing to push-off (so you’re flying) and a second-skin style mesh upper provides breathability that’s supportive around the ankle. Plus, choose your preferred fit, from a standard shoe or wider shoe.

    READ MORE: How Do You Know When It’s Time To Replace Your Running Shoes?

    What it’s good for 

    Touted as your go-to everyday shoe, this gorgeous runner goes beyond cradling your foot while trying to ace your next PB. It’s been designed to be worn while running errands, shopping, walking, the whole nine yards. “As a mostly barefoot person (hello, WFH attire), I relished this shoe in all its softness as I padded around the house and did my morning walks. Light and airy, it also looks great with a pair of jeans and a plain white top,” says Michelle October, WH Features Ed. 

    READ MORE: The ASICS GEL-KAYANO™ 30: The Shoe That Will Make You Love Running Again

    We tried the New Balance Fresh Foam X 1080

    WH Features Editor Michelle October took the shoes for a run.

    “The shoe is next-level bouncy and responsive on the road. I tried it out on a run and felt like I was flying through my route. Because the shoe is so soft, I expected it to have minimal support around the ankle – I have weak ones – but that wasn’t the case. The forefoot is reinforced and ultra-supportive, making it perfect for long runs. It’s also got a light, airy upper that leaves your foot able to breathe as you take on your run. I loved that it gave me back what I pounded into the pavement and the bounce back definitely takes a load off your knees when running. Overall, a shoe I’d buy in an instant.”  More