Markus Andrews

More stories

  • 88 Shares

    in diet and nutrition

    Energy fizzling? Ignite your energy with Nutri-B!

    Keeping up with life’s demands can get stressful, wouldn’t it be nice if you could give yourself a quick boost of energy when you need it most?

    Nutri-B Energy fizzies are your ticket to the vitality boost you’ve been looking for, providing an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress while sustaining natural energy (without leaving you crashing or feeling the slump at the end of the day). Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.

    Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up! For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it is suitable for vegans and vegetarians. May the Vitaforce be with you. More

  • 113 Shares

    in diet and nutrition

    Why Drinking Diet Coke Won’t Help You Lose Weight

    Picture the scene: lunch has come and gone and, in offices across the land, Tupperware once home to prepped-ahead sweet potato, chickpeas and spinach lie empty. The sweet craving-fuelled temptation to attack a brownie is oh-so-real. But rather than blow a few hundred calories on a handful, women nationwide reach instead for so-called ‘guilt-free’ cans of chemically sweetened diet Coke.

    Are they ill-advised self-saboteurs for following healthy, totally ‘grammable meals with a diet fizzy drink? Perhaps – which makes it all the more tricky to admit I am one of them. A health editor who knows her nutrition – and should know better – but can’t get enough of the stuff.

    Another is Georgia Scarr. Glance at her Instagram and you’ll see all the healthy-girl hallmarks.

    Bird’s-eye view of eggs atop kale and roasted vegetables? Check. One lithe, toned body contorted into impressive yoga positions? Check again. But one lifestyle ritual that doesn’t make the edit is her diet cola habit.

    ‘I have a sweet tooth, but I don’t make a habit of eating junk food or sugary snacks,’ she says. ‘I monitor my calories, and I want them to be filled with something more nutritious than sugar. So if I can get that sweet taste via a calorie-free fizzy drink, that is kind of a win/win.’

    The enduring appeal of calorie-free fizzy pop might jar with the current ‘it’s a lifestyle, not a diet’ healthy eating zeitgeist. But Jane Ogden, professor of health psychology at the University of Surrey and author of The Psychology of Eating, isn’t surprised.

    ‘So-called “diet” drinks still appeal because, though people may package it as “eating well” or “looking after yourself”, many of us are essentially still dieting.’ And while our goals are more rippling abs than thigh gap, she is right in that the majority of us want to keep our body fat low.

    The problem with diet drinks

    ‘The word “diet” carries powerful connotations of being lean, healthy and in control,‘ Professor Ogden adds. ‘So while we continue to aspire to those things, “diet” labelling will draw us in – even if we’d rather not admit it.’ Put in those terms our fondness for diet drinks doesn’t seem so outdated.

    But are diet drinks actually helpful when you’re trying to get – and stay – lean? Bosses at Slimming World appear to think so.

    The organisation (offering weight loss help) classifies diet colas as a ‘free’ food – along with water and green vegetables – meaning that its members don’t have to track the amount they consume.

    But when you take a look at the evidence, this permissive attitude to drinks sweetened with chemicals such as sucralose and aspartame could be unhelpful.

    In one study, published in the American Journal of Clinical Nutrition, scientists found that participants who drank one litre of a diet fizzy drink daily gained 1.5kg after six months. The group who drank full-sugar soft drinks gained 10kg, so the diet option had less of an effect. But, if researchers were adding zero calories and zero sugar into their daily diets, why did the participants gain any?

    As it stands, there is no evidence-based answer. But Robert Lustig, professor of endocrinology at the University of California and leading anti-sugar campaigner, has a possible explanation. Essentially, that consuming artificial sweeteners can significantly alter your biochemistry and predispose you to gain fat.

    Insulin and weight gain: the link

    ‘The diet soft drink group gained weight not because they were increasing their calories, but because they increased their levels of insulin,’ he says. Made in the pancreas, insulin is a hormone that allows your body to use sugar (or glucose) from carbohydrates in the food you eat for energy – or store it for future use. ‘The more insulin you have in your blood, the more calories you will store as fat,’ adds Professor Lustig. ‘So anything that makes your insulin go up will make you gain weight.’

    Because they don’t contain any actual sugar, artificially sweetened drinks shouldn’t spike insulin. But in one study in the journal Diabetes Care, researchers split their study participants in two groups and supplied half with a diet soft drink. They then tested their glucose and insulin levels afterwards. They found 20% more insulin in the blood of those who had drunk the fake sugary drinks.

    Why? It’s all down to the fact that the body is primed to detect sweetness. So, when something sweet hits your tongue, specific receptors send messages throughout your system.

    ‘First, they send a message to the brain to say that sugar is coming. Then the brain sends a message to the pancreas telling it to expect the sugar, so it prepares to release insulin,’ explains Professor Lustig.

    But when you drink an artificially sweetened drink? The sugar never comes and the pancreas sends out the message that you need to seek out more glucose.

    Sugar vs sweeteners: What does the science say?

    Yasmin, 25, drinks several cans of diet cola weekly to help her stick to a ‘no-sugar lifestyle’.

    ‘I eat healthy fats through things like almonds and avocado – and I don’t count calories. I love having a can of diet cola because it means I can have the sweet taste without consuming any actual sugar.’

    Yasmin is confident that she will be keeping to her method. She’s down 12kg, wearing jeans for the first time in years. And she’s hitting the gym for strength and cardio sessions four times a week. ‘If these drinks help me stick to a plan that is definitely working for me, I don’t see it as a problem with it.’

    And yet, Professor Lustig warns that Yasmin may be making life hard for herself.

    ‘Drinking artificially sweetened drinks when you’re not eating actual sugar is self-defeating,’ he says. ‘The point of a “no-sugar lifestyle” is to de-sensitise yourself to sweet foods. But if you are regularly consuming sugar-free fizzy drinks then you are re-sensitising yourself daily.’

    Indeed, researchers at the University of Sydney found that adding artificial sweeteners to the diets of rats and flies resulted in an ‘imbalance in sweetness and energy’.

    After the brain realised it had the sweet taste without the dense calorie load it was expecting, it sent signals encouraging the animals to eat more – so it could reap the energy it had anticipated.

    ’What’s more, consuming the sweetener regularly actually increased the intensity of the natural sugary taste,’ says study author Dr Greg Neely. ‘So this increased the overall motivation of the animals to eat more.’ But, as before, more research – in humans – is needed.

    Beyond weight loss, are diet fizzy drinks healthy?

    There is still much we don’t know about how artificial sweeteners are linked to disease risk, too.

    While a recent study did show that people who drank diet drinks had an increased chance of developing cancer or strokes, lead author Dr Matthew Pase cautions that this is early observational research – so it is impossible to tease apart cause and effect.

    As for the claims that sweeteners such as aspartame could be cancer-causing? ‘The balance of evidence is that artificial sweeteners are safe for us to eat,’ says clinical dietitian Rick Miller.

    ‘Some small experiments on mice demonstrated a link between aspartame and the growth of cancerous tumours – but it is not clear if we can directly relate these results to humans.’

    Miller’s message for us habitual drinkers: don’t freak out, but do cut down – on all colas, be they ‘diet’ or full-sugar.

    ‘Regular and diet varieties contain phosphoric acid, which research suggests can reduce bone mineral density,’ he says.

    How to quit diet coke and other fizzy drinks

    Ready to consciously uncouple with your fizzy vice? Follow these three R’s.

    1/ Recognise

    ‘Next time you’re craving a fizzy diet drink, think about the context in which you drink it. Do you really want what is in the can or, instead, do you just want some fresh air – or some time to pause?’ says Ogden.

    Nail that, and you’ll be more able to see what you need – and one step closer to getting it.

    2/ Remember

    Think of your parting ways with artificially sweetened soft drinks like that break-up with your ex who you knew wasn’t good for you.

    ‘You’ll feel like you’re missing something, but it is not because you don’t have something that you need – you were fine before,’ says Ogden. ‘You feel like this because you created a space for something and it’s not there anymore.’

    3/ Replace

    That space needs filling will something else, but don’t expect tap water to effectively plug the gap.

    ‘Brew a herbal tea, or infuse a jug of water with chopped cucumber and mint,’ suggests Miller.

    Or, you know, have a snack. Something with essential antioxidant vitamins, fill-you-up healthy fats and sustaining fibre. which if you’re getting hungry between meals, you probably need.

    And let’s be clear – a stress fracture caused by weak bones is going to have a more detrimental impact to your aesthetic and athletic goals than a few mini chocolate brownies.

    Still, I can’t promise that I will have developed a willpower of steel and won’t have had a sneaky sip of my old poison by the time you have read this.

    But if I do choose to crack open a can, it certainly won’t be done mindlessly. Because, while a part of me may still be bought into the zero-sugar, zero-calorie promise, there is a big chance that my body is not.

    This article was first published in Womenshealthmag.com/uk. More

  • 125 Shares

    in diet and nutrition

    3 High-Protein, Low-Carb Breakfast Recipes You’ll Actually Love To Eat

    There’s no denying that the humble and nutrient-rich egg is a favourite among breakfast lovers everywhere. Fortunately, there are lots of egg-cellent ways to make yours. Whisk into action with everything you need to know about eggs and then try these low-carb breakfast recipes from local chef Scott Parker’s cookbook End Your Carb Confusion.

    What Do The Words On My Egg Carton Mean?

    Omega-3s

    This indicates that the omega-3s in the eggs come from chickens fed with fatty acid-rich feed. It gives each egg a hearty boost – about seven to 10 times the amount in an ordinary egg!

    Cage-Free

    This means hens are corralled inside a barn instead of cages — though the amount of space allotted is not regulated, so there is a chance they’re packed in like sardines.

    Pasture-Raised

    While no government-sanctioned definition exists, it may indicate the hens were humanely raised — sometimes in open fields where they can walk freely and forage.

    Free-Range

    These chickens are given some access to the outdoors but it’s not clear how much space they have — could be acres or the tiniest of plots.

    READ MORE: 10 Of The Best Healthy Cereals To Eat For Breakfast Right Now

    Certified Humane

    Seen this label on your carton? It means hens have space to roam and access to high-quality feed — a third-party organisation audits farms to confirm the certification. Sweet!

    Certified Organic

    These eggs come from uncaged hens that have access to the outdoors. No chemicals or antibiotic products are allowed with organic production.

    How Can I Make The Perfect Eggs Every Single Time?

    Boiled

    Bring a pot of water to a boil. Once it’s boiling, use a slotted spoon to gently lower the eggs in. Cook 6 minutes for runny yolks, 7 minutes for jammy and 11 minutes for hard. Transfer eggs into ice water and let them rest until the shells are cold to the touch. They can be peeled and eaten, or refrigerated in their shells for up to one week.

    Fried

    Runny over easy, here we come! Heat a non-stick pan on medium-low, with a bit of oil lightly coating the bottom. Crack eggs and cook until bottom is set, about 1 minute, then slide a spatula under the egg and, with a quick flip, turn it over (don’t lift too high or you might break the yolk); cook until whites are set, 15 to 30 seconds more.

    Scrambled

    Low is the way to go. Heat oil or butter in a 25cm non-stick skillet on medium-low. Whisk together eggs, salt and pepper, then add that to the pan and cook, stirring often with a spatula until eggs are beginning to set. Once the eggs are nearly there, add toppings — cheese, cooked veggies, herbs and tender greens.

    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

    Perfect Poach

    Fill a large, deep saucepan with about 20cm of water; your pan needs to be deep enough for the egg to create a teardrop shape when placed in it. Bring the water to a gentle simmer over medium heat. Add a generous pinch of salt and a splash of white wine vinegar or white vinegar. Crack each egg into a ramekin or small bowl, to make sure it looks good and there’s no shell in it. Stir the water somewhat vigorously to create a small whirlpool and slide an egg gently into the centre. For large eggs, cook for 2 minutes 30 seconds for soft poached eggs or 4 minutes for firmer poached eggs. Use a slotted spoon to remove the finished eggs and drain them on paper towels.

    Tip: Use fresh eggs when poaching. If you use older ones, the yolks will not stay in the middle and they will overcook before the whites have cooked.

    What Can I Do To Avoid Getting Eggshells In My Meal?

    According to a study by Glasgow University, the surest way to ensure a fragment-free white and yolk is actually with a knife. How, you ask? Hold the egg in the palm of your hand and break across its equator using a palette knife. This splits the shell cleanly while minimising cracking.

    Why Are My Egg Yolks Sometimes Different Colours?

    That’s actually influenced by the hen’s diet. Carotenoids are the orange-yellow-red pigments found in flowers, fruit and veg and how rich a hen’s diet is in carotenoids is what determines yolk shade.

    READ MORE: 5 Healthy Vegan Breakfast Recipes

    What If I Don’t Eat Eggs?

    While swapping the real deal for something else will throw out your macros, we understand that not everybody eats eggs. So whether you’re vegan or just not a fan of eggs, here are 3 plant-based egg alternatives we bet you haven’t tried yet.

    You’ll get 14.9g of protein per 50g serving. Breakfast is served.

    These have poppable yolks and crispy yet fluffy whites!

    These have 6.6g of protein per folded egg. Woah.

    3 Low-Carb Breakfast Recipes You Can Make:

    Poached Eggs With Feta On Cheese And Chive Toast

    Scott Parker

    The sweet and salty feta helps balance the richness of the eggs – and on a crispy piece of toast, there’s a ton of textural interest, too.8.9g carbs | 70.9g fat | 64.3g protein

    Prep Time 10 minutes minsCook Time 3 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Microwave1 Skillet
    Two-Minute Cheese & Chive Roll (Makes 2)2 Eggs, large2 Tbsp Full-cream milk1½ Tbsp 1 ½ Tbsp Olive oil, plus more for greasing the ramekins⅓ Cup ⅓ cup Almond flour, blanchedr⅓ Cup ⅓ cup Coconut flour½ tsp ½ tsp Baking powder¼ Cup ¼ cup Cheddar cheese, grated2 Tbsp 2 Tbsp Fresh chives, choppedSalt and freshly ground black pepper2 slices Prosciutto2 Eggs, large, poached6 Fresh basil leaves, roughly tornFreshly ground black pepper
    For The Two-Minute Cheese and Chive Roll:In a large bowl, whisk together the eggs, milk and oil until well combined.Sift the flours and baking powder into a medium-sized bowl and season with a pinch each of salt and pepper. Whisk to combine, then stir in the wet ingredients. Next, fold in the cheese and chives.Lightly grease two 60ml ramekins and divide the mixture between them. Set a kitchen towel on the counter and then gently tap the ramekins on it to get rid of air pockets (you want your rolls to have a tight crumb without any holes).Microwave both ramekins at the same time on high for 90 seconds. Turn the rolls out onto a cutting board or plate and then cut one roll in half horizontally. Toast the halves in a dry skillet over medium-high heat or in a toaster oven until warmed through on the inside and crisp on the outside.For Serving:

    Keyword healthy, high-protein, low-carb

    Protein Breakfast Stack

    Scott Parker

    This is the perfect breakfast for a big, busy day. It will help you stay satiated and energised for several hours.10.7g carbs | 67.9g fat | 51.8g protein

    Prep Time 2 minutes minsCook Time 6 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Strips Bacon, cut in half crosswise100 gram Halloumi cheese30 gram Fresh spinach2 Tbsp Kale pesto, homemade or store-bought50 gram Avocado, thinly sliced1 egg, large and friedSalt and freshly ground black pepperMaldon salt, for finishing (optional)
    Fry the bacon in a medium-sized non-stick pan over medium-high heat until crispy. Remove from the pan and place on a paper towel to drain, preferably in a warm place. (In the oven on a low setting is perfect.) Keep the bacon fat in the pan; turn the heat up to high.Season the halloumi cheese with a pinch each of salt and pepper, then place it in the pan with the bacon fat and brown on all sides, 30 to 60 seconds per side. Once the cheese is browned, remove it from the pan and place it with the bacon to stay warm.While still on the heat, add the spinach to the pan, season with a pinch each of salt and pepper and leave to wilt for about 1 minute. Remove from the pan and place with the rest of the components.To serve, spread the pesto in the centre of a serving plate, then add the spinach, avocado, halloumi and bacon. Top with the fried egg. If desired, finish with a pinch each of Maldon salt and pepper.

    Keyword healthy, high-protein, low-carb

    Broccoli And Feta Frittata

    Scott Parker

    Quick, easy and versatile, you can use just about any pre-cooked, non-starchy vegetable for this dish. This is also the ideal way to use up bits of leftover veggies!8g carbs | 27g fat | 27.3g protein

    Prep Time 5 minutes minsCook Time 5 minutes mins

    Course BreakfastCuisine Healthy

    Servings 1 person

    1 Non-stick pan
    3 Eggs, large1 Tbsp Unsalted butter50 gram Broccoli florets, roughly chopped and steamed or blanched50 gram Feta cheese, dicedSalt and freshly ground black pepper
    Preheat the oven to 180°C.Heat a medium-sized oven-safe non-stick pan over medium-high heat.Crack the eggs into a bowl, season with a pinch each of salt and pepper and whisk until combined.When the pan is hot (but not smoking), put the butter in the pan and let it foam. Tilt the pan back and forth to cover the bottom with the melted butter.Add the eggs, sprinkle the broccoli and feta over the eggs and put the pan in the oven. Bake until the eggs are firm and golden brown, 5-10 minutes.Sprinkle with a pinch of pepper. Serve the frittata directly from the pan (use a trivet to protect your table) or gently slide it onto a serving plate.

    Keyword breakfast, healthy, high-protein, low-carb

    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

  • 150 Shares

    in diet and nutrition

    This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

    If you’re on the lookout for healthy and delicious dinner ideas, this Creamy Kale Pasta recipe is definitely worth trying. What makes this recipe stand out is the secret ingredient: cottage cheese. Not only does it add a creamy and tangy flavour to the dish, but it also boosts its nutritional value.

    Cottage cheese is a great source of protein, calcium, and other essential nutrients. When combined with kale, which is loaded with antioxidants, vitamins, and minerals, this pasta recipe becomes a powerhouse of nutrition. It’s perfect for a quick weeknight dinner or a meal prep option for busy days.

    READ MORE: Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    Here’s how to make this Creamy Kale Pasta recipe:

    Creamy Kale Pasta With Cottage Cheese

    Per serving: 445 cal, 11.5 g fat (3.5 g sat), 17 g protein, 464 mg sodium, 67 g carb, 4 g sugars (0 g added sugars), 5 g fiber

    Total Time 25 mins

    Course Main CourseCuisine Italian

    Servings 4 peopleCalories 445 kcal

    1 Food processor
    350g short pasta like gemelli2 scallions roughly cut1 pkg kale approximately 142g1/2 cup cottage cheese1/3 cup grated Parmesan plus more for servingKosher salt and pepper2 tbsp extra-virgin olive oil
    Cook pasta per the package directions. Reserve 1/2 cup of cooking water, drain, and return pasta to pot.While pasta cooks, in a food processor, pulse scallions and 3 cups kale to finely chop. Add cottage cheese, Parmesan, and 1/2 tsp each salt and pepper and pulse to combine. Scrape down sides, then with the machine running, gradually add oil and puree until smooth. Toss pasta with sauce to coat, then toss with remaining 3 cups kale, adding a couple Tbsp reserved pasta water as necessary to help kale wilt. Serve topped with additional Parmesan and freshly cracked pepper.

    Keyword pasta

    Shopping List

    Here’s what you need for this creamy pasta recipe:

    1 packet of short pasta like gemelli

    2 scallions 

    1 packet kale 

    1 tub cottage cheese

    Parmesan cheese

    Kosher salt and pepper

    Extra-virgin olive oil

    Dinner ideas and recipes:

    Looking for more inspiration?

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

  • 125 Shares

    in fitness and body

    These Are The 20 Best Healthy Snacks For Weight Loss

    If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss. But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!) Make things a whole lot easier on yourself and whip up these nutritionist-approved best healthy snacks for weight-loss snacks instead.

    1. Trail mix

    “My ideal healthy snack combines a little of each of the macronutrients—protein, carbohydrates and fats,” says dietician Kath Younger. “I love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix is one of my favourite snacks that won’t spoil my appetite for my next meal.”

    Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts (sorry, no M&Ms this time). Reach for a quarter cup of the mixture when you need a boost.

    Per serving: 682 kilojoules, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fibre, 5 g protein.

    The Master Trail Mix

    This mix, with pumpkin seeds and cranberries, will keep you going.

    On The Go Trail Mix

    Cashews, cherries and chocolate drops add sweetness to this nourishing mix.

    Woolworths Trail Mix

    This nut-based trail mix delivers nutrients and trace minerals.

    2. Yoghurt with nuts and berries

    Younger adds a sprinkle of nuts to protein-rich fat-free yoghurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fibre. It might sound basic, but it’s a classic snack for a reason.

    Make it: Combine 1/2 cup Greek yoghurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

    Per serving: 858 kilojoules, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fibre, 16 g protein.

    3. Sliced tomato with a sprinkle of feta and olive oil

    This savoury dish will make your taste buds happy. Tomatoes pack umami flavour, while feta adds tang and a little bit of salt.

    Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 28g feta and 1 teaspoon olive oil.

    Per serving: 556 kilojoules, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fibre, 5 g protein.

    4. Shrimp and cocktail sauce

    Shrimp are a great source of lean protein, and it’s easy to find them pre-cooked in any supermarket. (Plus, it makes snack time feel way fancier!)

    Make it: Combine eight cooked, peeled, deveined shrimp with 1/4 cup cocktail sauce for dipping.

    Per serving: 527 kilojoules, 1 g fat (5 g saturated), 16 g carbs, 4 g sugar, 432 mg sodium, 1 g fibre, 14 g protein.

    5. Baby carrots with hummus

    Carrots and hummus are great snacks as is, but adding a sprinkle of seasoning will make your taste buds extra happy.

    Make it: Sprinkle 1 teaspoon of seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

    Per serving: 987 kilojoules, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fibre, 6 g protein.

    6. ‘Banana split’

    Dietician Robin Plotkin suggests a healthy version of the classic dessert by halving a banana, then topping it with yoghurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super fun to eat.

    Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yoghurt and 2 tablespoons of chopped walnuts.

    Per serving: 1013 kilojoules, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fibre, 10 g protein.

    7. Egg on toast

    This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

    Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

    Per serving: 761 kilojoules, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fibre, 11 g protein.

    8. Chocolate milk

    This might seem like just something for kids, but it legit is a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

    Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 per cent milk.

    Per serving: 728 kilojoules, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fibre, 8 g protein.

    9. White beans and olive tapenade

    “Lately, I’ve been obsessed with Kalamata olive tapenade,” says dietician Kendra Tolbert. “It’s a great combo of fibre, fat, protein and resistant starch that’ll keep you full and satisfied.” Tolbert eats it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

    Make it: Mix 1 teaspoon tapenade with 1/2 cup canned white beans (drained and rinsed).

    Per serving: 728 kilojoules, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fibre, 6 g protein.

    10. Dates and pistachios

    “It’s the usual fruit and nuts combo, but a little more sophisticated,” says Tolbert. Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert.

    Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

    Per serving: 891 kilojoules, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fibre, 4 g protein.

    11. Edamame with sea salt

    Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein, you get fibre and a good dose of potassium.

    Make it: Drizzle 1/2 cup shelled edamame with 1 teaspoon olive oil and a pinch of sea salt.

    Per serving: 586 kilojoules, 8 g fat (1 g saturated), 8 g carbs, 2 g sugar, 481 mg sodium, 1 g fibre, 8 g protein.

    12. PB-chocolate apple ‘nachos’

    This sounds crazy-indulgent, but it’s actually a well-balanced snack, says Plotkin. You’ll get protein and lots of fibre, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

    Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 15g melted dark chocolate.

    Per serving: 1058 kilojoules, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fibre, 4 g protein.

    Buttanutt Peanut Butter

    This creamy nothing-but-nuts mix smooths over everything from oats to crackers.

    Simple Truth Smooth Peanut Butter

    This roasted peanut butter has no sugar added.

    Faithful To Nature Crunchy Peanut Butter

    This crunchy peanut butter adds texture, taste & plant-based nutrients to your meals.

    13. Microwave egg taco

    Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

    Make it: “Crack one egg into a microwave-safe mug and cook for 90 seconds,” says Plotkin. Immediately stir in 15g shredded cheddar, then serve inside a small whole-wheat tortilla.

    Per serving: 761 kilojoules, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fibre, 11 g protein.

    14. Roasted chickpeas

    “If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fibre, says dietician Jessica Levinson.

    Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

    Per serving: 669 kilojoules, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fibre, 5 g protein.

    15. Almond butter crackers

    “Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and kilojoules,” says dietician Shamera Robinson. DIY it instead.

    Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 28g whole grain crackers.

    Per serving: 974 kilojoules, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fibre, 8 g protein.

    16. Homemade popcorn

    “Popcorn is a great snack to fill up on,” says Robinson, thanks to all the fibre. And you don’t have to stick with the plain stuff, either. “Try sprinkling garlic powder and dried rosemary (or Italian seasoning) for extra flavour,” suggests Robinson.

    Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favourite herbs or spices.

    Per serving: 674 kilojoules, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fibre, 4 g protein.

    17. DIY tzatziki dip with veggies

    Greek yoghurt is a great high-protein snack that is usually sweet. However, you can easily turn that into a savoury snack by making tzatziki.

    Make it: Add grated cucumber, salt, pepper, crushed garlic and lemon juice to 1/2 cup low-fat Greek yoghurt. Use 1 cup carrot or cucumber sticks for dipping.

    Per serving: 594 kilojoules, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fibre, 9 g protein.

    18. Cottage cheese with almonds and honey

    “This creamy-crunchy-sweet combo is second to none,” says Robinson. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

    Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

    Per serving: 820 kilojoules, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fibre, 17 g protein.

    19. Biltong with raisins

    “The ideal snack is portable and packed with satisfying lean protein,” says dietician Nicole Rodriguez. Biltong fits the bill, and most brands pack a good amount of protein for less kilojoules. Look for lower salt varieties. Pair with raisins for some energising carbs and filling fibre.

    Make it: Combine 28g biltong with 2 tablespoons raisins.

    Per serving: 615 kilojoules, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fibre, 15 g protein.

    20. Pear and stringy cheese

    If you love fancy cheese plates for their combination of sweet, salty, and creamy flavours, you’ll love this less-fussy snack. Pears have natural sugar and lots of fibre, while stringy cheese (you can get it at Woolies) is an easy way to get some satiating fat and protein in on the go.

    Make it: Slice one medium pear. Eat with one low-fat stringy cheese.

    Per serving: 761 kilojoules, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fibre, 8 g protein.

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

  • 88 Shares

    in fitness and body

    Nano X3: The Official Shoe of Fitness

    The newest member of Reebok’s award-winning Nano family, the Nano X3, offers the ultimate in-training shoe performance. As the Official Shoe of Fitness, the Nano X3 is designed to deliver the versatility, comfort, and style that today’s fitness enthusiasts demand.

    For over 13 years, Reebok’s Nano franchise has been at the forefront of innovation in the training community, and the Nano X3 is no exception. Featuring the revolutionary Lift and Run (L.A.R) Chassis System in the midsole, the Nano X3 is built to provide versatile support across all training needs; from heavy lifting to running and jumping. The dome TPU piece in the heel hardens under heavy loads for added stability when lifting and then softens when not under load. This is paired with Floatride Energy Foam for extra responsiveness and cushioning, while the TPU plate offers added lateral and torsional support for forefoot propulsion.

    “As the training needs of athletes and fitness enthusiasts continue to evolve, the Nano evolves with them. The Nano X3 is the most dialled-in Nano yet, with a focus on comfort and support while offering a fresh new look and feel. However and wherever you’re working out, the Nano X3 will give you the confidence to succeed.”
    Tal Short, Senior Product Manager at Reebok

    But that’s not all that the Nano X3 has to offer. Its updated heel shape and clip provide added comfort and increased stability and style. The ROPEPRO+ Outsole and new tread pattern offer ultimate protection against wear and tear and increased outsole grip. Plus, its FlexWeave Knit Upper is lightweight, breathable, and durable. Last but not least, the Nano X3 features a minimum of 30% recycled upper materials, part of Reebok’s [REE]cycle commitment to creating a better, more sustainable future for all. So this is a shoe you can feel good about wearing.

    Whether you’re a seasoned athlete or just starting out on your fitness journey, the Nano X3 has everything you need to succeed. Don’t wait to experience the next level of training shoe performance.

    Buy The Reebok Nano X3

    The Nano X3 is available in a wide range of colourways both in-store and online at Reebok.co.za. So why wait? Elevate your training today with the Nano X3.

    Complete Your Look

    Reebok Training Leggings

    The Reebok training leggings are designed to help you reach your fitness goals. The compressive fabric and wide, high-rise waist give you a hugged-in feel.

    Reebok V-Neck T-Shirt

    This t-shirt has built-in mesh that keeps you ventilated when your training session heats up.

    Reebok Lux Strappy Sports Bra

    From HIIT to spin class, core work to the weight room, this women’s Reebok sports bra supports you as you train. More

  • 113 Shares

    in fitness and body

    This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

    A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

    It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

    HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

    You’ll need: A resistance band.

    Mycore Hevia Resistance Band

    These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

    Reebok Lux Strappy Sports Bra

    Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

    Reebok Lux High-Waisted Leggings

    A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

    The Joint-Friendly Lower Body Workout

    Standing lateral lifts

    12 reps per side

    Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

    Bodyweight squat

    12 reps

    Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

    Donkey kickbacks

    12 reps per side

    Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

    Curtsey squats

    15 reps per side, alternating

    Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

    Single-leg resistance deadlift

    15 reps per leg

    Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

    Bicycle crunch

    12 reps per side, alternating

    Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

    Clam Shells

    12 reps per side

    Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

    Downward-Facing Dog straight-legged kickbacks

    Do 12 reps per leg

    Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

    Core crunches

    Do 20 reps

    Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

    Single-leg bridge

    12 reps per leg

    Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More

  • 113 Shares

    in fitness and body

    Train Brilliantly With The Garmin Forerunner® 265 GPS Running Smartwatch

    Light on the wrist, not on features.

    The Forerunner® 265 smartwatches are the perfect fit for any runner who wants to train harder and PR on race day. The race widget will make sure you’re race-ready with training tips, personalized daily suggested workouts and completion time predictions based on course details, weather and performance.

    Get a training readiness score based on your sleep quality, recovery, training load and more, so you can determine whether it’s a good day to go hard — or take it easy. Wrist-based running dynamics measure cadence, stride length, ground contact time and more. No accessory required.

    Get insight into overall effort with training status — which uses indicators such as HRV status, recent exercise history and performance — and know whether training is productive, peaking or strained. Access free adaptive training plans from Garmin Coach or through the race widget, or you can create your own custom workouts through the Garmin Connect™ app.

    [embedded content]

    READ MORE: The Top South African Road Running Events To Look Out For In 2023

    Run Connected

    Safety and tracking features make it easy to share your location with chosen contacts2. Jam out from your watch. Listen to playlists from Spotify®, Deezer and Amazon Music (premium service required) with your wireless headphones (sold separately). Multi-band GNSS with SatIQ™ technology ensures you get the best positioning accuracy in any environment while also optimizing the device’s battery life.

    3 Key features WH loves about the Forerunner® 265

    Daily suggested workouts – it adapts to match your performance and recovery.

    Race widget – From training tips to weather reports, this watch suggests everything you need to get race-ready.

    Training readiness – You can determine whether it’s a good day to go hard — or take it easy.

    Plus, this watch can track and log your menstrual cycle or pregnancy to get exercise and nutrition education.

    Light, bright and made for any distance. Get the Garmin Forerunner® 265 GPS Running Smartwatch here. More