Markus Andrews

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    This Full-Body Bodyweight Workout Builds All The Muscle

    If you ask me, bodyweight training doesn’t get the credit it deserves. People think you can’t burn tons of calories or build muscle without any equipment — but I’m here to tell you that you can. This full-body bodyweight workout will prove it.

    First of all, bodyweight workouts give you the opportunity to really develop an awareness of your body and perfect your form, which are MUSTS if you do want to work out with weights or resistance bands at some point (and don’t want to get injured).

    The fact that you can score a full-body bodyweight workout without any equipment means that you can boost your fitness and see *very* real results whether you’re at a gym or in your bedroom. (Home workouts FTW.)

    Plus, since bodyweight workouts are easy to modify or progress, you can make little tweaks to increase every exercise’s difficulty, so you continue to sculpt and get stronger. It can be as simple as adding a jump to your split squats or switching from incline pushups to full pushups.

    I promise: As long as you feel challenged, you are building muscle.

    Need I say more? With the 20 exercise options below, you can build your perfect full-body bodyweight workout circuit — whether you want to keep it low-impact and beginner-friendly or crank up the heat and spike your heart rate with some high-intensity moves. Just make sure to incorporate upper- and lower-body movements in order to reap full-body benefits.

    Time: 20 Minutes | Equipment: Bodyweight | Good For: Total Body

    Instructions: Select four of the exercises below, including a balance of upper-body and lower-body moves. Perform each for 30 seconds to one minute, then continue onto the next, resting only as needed. When you’ve completed all four exercises, rest for 30 seconds to one minute, then repeat for three to four total rounds.

    Beginner-Friendly, Low-Intensity Moves

    1. Plank

    How to: Start kneeling at back of mat with toes tucked and butt resting on heels. Walk hands forward to an all fours position with knees under hips and wrists under shoulders. Lift knees to form one straight line from heels to head. Keep hips high and abs engaged. 

    Hold for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    Remember, you’re doing four total moves and showing your upper and lower body equal love.) When you’ve completed all four moves, rest for 30 to 60 seconds, then repeat for three to four total rounds.

    2. Deadbug

    How to: Start lying on back with arms extended straight over chest and legs lifted in the air and bent at 90-degree angles. Maintaining contact between low back and floor, brace core, then slowly and simultaneously straighten and lower right leg until heel nearly touches floor and left arm until hand nearly touches floor overhead. Pause, then return to start and repeat on the opposite side. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    3. Incline Pushup

    How to: Start in a plank position with hands on a chair, bench or step and feet on floor. Lower down, with elbows pointing 45 degrees away from body, until arms bend to 90 degrees. Then press back up. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    4. Squat to Lunge

    How to: Start start standing with feet slightly wider than shoulders, toes facing forward or slightly turned out, hands clasped in front of chest. Lower down into a squat, making sure to keep your knees from passing your toes. Rise back to stand, and then take a large step forward with your left foot and lower down into a lunge, stopping when both legs form 90-degree angles. Keep right heel high. Return to start, then repeat on the other leg. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    5. Glute Bridge

    How to: Start lying on back with legs bent, feet flat on floor, and arms by sides. Engage abs, squeeze glutes, press into heels, and raise hips toward the ceiling until body forms one line from shoulders to knees. Hold the position for two seconds before lowering to start. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    6. Step Up

    How to: Start standing facing a box or step. (You can skip the dumbbells!) Place left foot on the bench and right foot on the floor. Pushing through left foot, lift body up until you’re standing on top of the bench. Drive right knee up until it forms a 90-degree angle. Pause, then return to start and repeat on the other leg. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    7. Tempo Squat

    How to: Start standing with feet parallel and shoulder-width apart, arms at sides. Engage core push hips back, and bring arms forward to clasp at chest height. Begin to lower down slowly to the count of five, stopping when thighs are parallel with the floor. Press through feet to reverse the movement in one count and return to start. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    8. Military Press

    How to: Start standing with feet shoulder-width apart, hands extended straight overhead, palms facing forward, with biceps by ears. (Note: You can use dumbbells for an added challenge.) Keeping back straight and core engaged, slowly lower arms by sides until elbows are bent at 90 degrees. Be sure to squeeze shoulder blades together at the bottom of this movement. Return to starting position. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    9. Pushup Plus

    How to: Start lying on stomach, with legs straight, toes tucked, arms bent, elbows pointed toward the ceiling, and palms close to body in line with ribs. Engage abs, then exhale and push the floor away until arms are straight. Next, continue to push palms into the floor, spread shoulder blades wide and lift upper back toward the ceiling. Reverse movement to return to start. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    10. Around the World

    How to: Start lying on stomach, arms extended forward, legs straight behind body, feet pointed, all four limbs, plus head and chest lifted to hover off floor. Then, circle arms out wide and back by sides, squeezing shoulder blades together. Reverse movement to return to start. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    Advanced, High-Intensity Moves

    1. Burpee 180 Jump

    How to: Start standing in middle of mat with feet shoulder-width apart and arms by sides. Complete a burpee by squatting down to place palms flat on mat in front of toes, hopping feet back into a high plank position and lowering body down to floor, then pushing through palms to reverse the movement. As you rise to stand, hop around to face the opposite direction and then perform another burpee. Hop back around to start position. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    2. Plank Up-Down

    How to: Come down into a forearm plank with toes tucked, elbows under shoulders, and hips at the same height as shoulders. Pick up one arm and press hand into the ground toward a high, straight-arm plank; repeat the same action with the other hand to complete the transition from low plank to high. With the lead arm, lower back to forearm, then follow with the other hand. Try to keep hips still. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    3. Bulgarian Split Squat

    How to: Start standing about two feet in front of a step. (You can skip the dumbbells!) Extend left leg back and place left foot on step. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Pause, then press through right heel to return to start and repeat on other side. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    4. Single-Leg Glute Bridge

    How to: Lie on back with arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Keeping thighs aligned, straighten one leg so that toes point up. Squeeze glutes to lift hips evenly off the floor, then lower and repeat on other side. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    5. Hand-Release Pushups

    How to: Place hands shoulder-width apart on floor, then extend legs with feet about hip-width apart, forming a straight line from head to heels. Keeping core tight, bend elbows to lower body all the way down to the floor. At the bottom, allow torso to rest on the ground and briefly lift hands a couple centimetres off floor. Push back up to high plank. That’s one rep.

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    6. Prone Pull

    How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms bent with palms flat on floor close to ribs and elbows pointed toward ceiling. Lift palms off the floor, squeezing shoulder blades together, then extend arms straight overhead until biceps are by ears. Bend arms to bring palms back in line with chest. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    7. Bear Crawl

    How to: Start in tabletop position at the back of mat with wrists under shoulders, knees under hips, and neck neutral. Keeping elbows slightly bent and back flat, raise hips slightly to lift knees off the floor. Slowly walk hands and feet forward in an alternating pattern to the top of mat, then reverse the movement. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    8. Walk-Up Squat

    How to: Start in a kneeling position, toes tucked under, knees hip-distance apart. Bring right foot forward to a half-kneeling position. Bring left foot forward, into a low squat. Come up to standing. Return to start by lowering down to a squat and bringing right knee down first. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    9. Tricep Pushup

    How to: Start in a plank position. Lower body down a few inches, with elbows pointing toward feet and biceps close to ribs. Then press back up. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

    10. Jumping Split Squat

    How to: Start in split squat with torso upright, right leg forward and left leg back (both bent at 90 degrees), left arm bent in front of chest, and right arm extended behind body. Engage abs and drive through right heel to jump up into the air with straight legs, switching arms and leg positions to land softly back into a split squat with left leg and right arm forward. Reverse movement to return to start. That’s one rep. 

    Repeat for 30 seconds to one minute, then continue immediately to your next exercise, resting only as needed.

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

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    Um, People Are Using Sea Moss For Weight Loss But Does It Work?

    There is seemingly no end to what we’ll try to keep trim: down spoonfuls of apple cider vinegar and even combine coffee with lemons. Now, enter the new It-Girl of weight loss: sea moss.

    The spiny plant, which grows abundantly in the ocean, has been used for ages as a thickening agent, because of a compound called carrageenan. Now, people are eating spoonfuls of the stuff in the hope that it’ll shift kilos, clear up skin and boost their health.

    What is sea moss?

    Sea moss is a sea vegetable that’s used commercially to thicken foods. Scientifically, it’s known by the name Chondrus crispus, and it’s a type of algae that grows along Atlantic coasts. It’s also known as Irish Moss. It grows in different colours, from purple, white and green, and each have their own benefits.

    What are the benefits of sea moss?

    “Up until recently, sea moss had not been extensively studied, but its benefits are believed to be like those of other seaweeds,” says registered dietician Cally Frost of Nutritional Solutions.

    They contain a few vitamins and minerals that have escalated their status from overlooked seaweed to certified superfood. Per the USDA, sea moss is low in calories and has a moderate amount of protein, while being high in fibre. It’s also high in calcium, iron, magnesium, copper and zinc. Because it’s a sea veg, sea moss supports thyroid health because it’s high in iodine, a micronutrient that’s clutch for healthy thyroid function. They’re also touted to be imbibed with live bacteria, which supports a healthy gut.

    “There are, however, many factors that can reduce the bioaccessibility and bioavailability of seaweed components and further randomised controlled clinical trials are required in large human cohorts.,” says Cally.

    Sea moss also supports your immune system, since they’re rich in bioactive compounds like proteins, peptides and amino acids. These “are responsible for imparting various health benefits and immune system support,” says Cally. But they’re not the Holy Grail.

    “Whilst these elements are important, it is by no means superior to supporting your immune system through a healthy lifestyle such as eating nutrient rich food sources, regular exercise, cessation of smoking and alcohol etc,” Cally cautions.

    So, does sea moss work for weight loss?

    It might. But that’s only due to a few factors, the biggest of which is its high fibre content. Fibre isn’t digested in the gut, which leads to a feeling of satiety for longer, making you eat less in the long run. But tons of foods are high in fibre, like lentils, beans and complex carbohydrates. So filling up with those could mitigate the need to add sea moss into your diet.

    Next, sea moss is full of a compound, fucoxanthin, which some studies in rats have found can help with fat metabolism and could prevent the absorption of fat. But we need more studies to understand this process more fully in humans.

    “By adding sea moss to the diet, a person may inadvertently be improving other factors of their diet at the same time, which may contribute to weight loss,” says Cally. “There are currently no scientific articles or research to support the claim that sea moss directly facilitates weight loss.”

    What are the downsides?

    Before using any product, it’s important to do your research and see if the ingredient list stacks up. Since it’s a key contributor of iodine, you’d need to make sure you don’t take too much, especially if you’re struggling with hyperthyroidism or take thyroid medication. Then there’s the issue of heavy metals. “Seaweeds possess the risk of accumulating heavy metals such as arsenic, mercury and lead. This depends on where it has been harvested from,” Cally notes.

    “There is still so much to learn about the efficacy and safety of sea moss, and it is important to be aware of the potential risks and to not get caught up in the hype of the next trend, especially if the source of information is not coming from an accredited health care professional.” More

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    “I’m Fit But Had A Rocky Pregnancy — Here’s How I Stayed In Shape”

    Being pregnant is a journey with its ups and downs. That’s how it was for fitness influencer Ophela Mhlauli, who kept up her workouts throughout the journey. Here’s how she adjusted her fitness while pregnant.

    Ophela Mhlauli’s first trimester

    When Ophela, 25, found out she was pregnant, her first trimester didn’t go as easily as she’d hoped. Instead of feeling blissful, she spent most of her time resting because of morning sickness that lasted most of the day. “I need people to know that there is the good and the bad to that, you know, and we need to just stop sugar-coating it so much,” she says. “It is a wonderful journey. However, it also has its own obstacles.”

    One of those obstacles was her difficulty keeping any food down. For the first trimester, she subsisted on ice, frozen drinks and a little fruit. “I could not stomach anything. That was what was so frustrating,” she recalls.

    Added to that, her energy levels were low and her workouts, which she’s so well known for on Instagram, took a knock. Instead, Ophela turned to light swims in the pool. “I would go for a swim, for forty-five minutes, maybe an hour, depending on how I felt,” she says.

    The second trimester

    By the time her second trimester started in November, Ophela’s energy levels started coming back, along with her appetite. “From then I just really started enjoying my pregnancy because I could eat anything and everything that I wanted,” she says.

    “Pregnancy just changed everything. It just took me back,” she says. Ophela would find herself wanting to eat foods from her childhood, like Maltabella, masi, meat and potatoes and infuse it with her usual healthy foods, like broccoli, brown rice and asparagus. She also loved to mix potatoes with spinach and cabbage, as she had in her childhood.

    For her workouts, her energy levels and doctor gave her the go-ahead to train the way she’d been doing before pregnancy. She returned to cardio and weighted workouts. “ I would do some squats, weighted squats. I would do walking lunges. I would do single-leg deadlifts,” she says.

    The third trimester

    By the third trimester, her baby was growing and so was she. She kept at her workouts, but scaled them down to keep her heart rate in check. “I told myself that I’m just going to go with the flow, whatever it is, that is within my control,” she says. This involved light, simple weighted workouts, like squats with a Bosu ball and simple dumbbell presses. She’d also stick to swimming with her flippers on and did walks on the treadmill.

    Looking back, Ophela thinks of her pregnancy with mixed feelings. “I can overall describe my pregnancy as a little both rocky (in the beginning because of the sickness) and a walk in the park (after the sickness),” she says.

    To others, she advises to take things as they come and listen to your body. “My approach to health and fitness during pregnancy is to block all the noise, people’s opinions and experiences, social media (especially Google) and listen to your doctor and body and you’ll have the most blissful experience,” she shares. “When you feel like training, go and when you feel like resting, take that rest.” More

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    Salt-Free Ways to Flavour Your Food

    Our seasoning of choice is usually salt, but as mentioned in a previous post, having too much salt may lead to serious health problems. So as part of keeping our bodies well and healthy, we need to keep an eye on our salt intake. Also, less healthy foods are often high-salt foods too, which means healthy eating goes hand-in-hand with low-salt eating.

    Food tastes better when it’s seasoned as this brings out many of the flavours and we all love great-tasting food.So, I thought it might be helpful to look at other ways to season and boost the flavour of foods, without using salt.

    Try these salt-free flavourings

    Grains

    For Rice:Try paprika, coriander, saffron, chives, onion, red, yellow or green peppers and peppadews.For Pasta:Try black pepper, garlic, oregano, basil or Italian parsley.

    Vegetables

    For Potatoes:Black pepper, nutmeg, parsley, paprika, spring onion, chives, dill, low-fat or fat-free cottage cheese or yoghurtSalad and Vegetables:Black pepper, garlic, lemon juice, oregano, balsamic reduction, low-fat or fat-free cottage cheese or yoghurt.Green Vegetables:Lemon juice, mint, black pepper, roasted nuts and parsley.

    Meats

    Fish:Lemon juice, fennel, bay leaf, dill, fennel, parsley, tarragon, white or black pepper, white wine, tomato and onion.Chicken:Try a spot of garlic, ginger, apricots, citrus fruits, basil, dill, fennel, marjoram, mint, oregano, paprika, chilli, rosemary, tarragon, thyme, black or white pepper, white or red wine or lemon juice.Ostrich:Balsamic reduction, coriander, onion, pineapple, tomato, quince jelly.

    Beef:To add flavour to beef, try some red wine, balsamic, black pepper, horseradish, mustard, tomato or peppadews.Lamb:Mint, oregano, thyme, aniseed, basil, cardamom, pepper, cinnamon, cloves, cumin and rosemary.Pork:Sage, thyme, pineapple, apple, ginger, lime, orange, cider, coriander and thyme. Add fresh herbs towards the end of the cooking over a mild heat, or they may get burnt which will give a bitter taste. More

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    The Exact Science Behind Dancing Workouts – And How To Do Them

    TikTok has taught us many things: how salads can become more popular than celebrities, the historical accuracy of Bridgerton costumes and that nothing catches on faster than a dance. There’s something about watching people move joyfully to some juicy tune that just makes you want to get off your butt and do the same dancing workouts. What’s uncanny is how long you’re bouncing around before you realise your quads hurt. “You don’t even notice that you are doing jumping jacks and jump squats and whatever it might be because you’re so focused on the enjoyment of the song,” says Kirsten Johnson, former dancer and founder of the Find Balance Kindly workout app, a series of dance-inspired functional workouts. 

    And right there lies the beauty of dancing workouts: you’ll be working hard without even knowing it, all while having the time of your life. 

    If joy – and sticking to a workout, any workout – is what you’re after, dancing could be the key. But there’s a caveat: just swaying along for hours like a dandelion in the wind isn’t going to cut it. Not least because swaying around indicates that you’re not having much fun at all. We’ve dug around to find what you should be doing instead. 

    Dance ‘till you drop 

    As a teenager, professional dancer Kelly Ernstzen danced constantly. In the hallways between classes, in the bathroom, while chatting to friends. It’s no wonder, then, that she was incredibly fit and slim. “You enjoy it so much that you don’t think about how tired you’re getting,” she says. Now that she’s in her thirties and dancing professionally, she’s realised just how fit her dancing has kept her fit for so long. Science backs it up: a Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once. 

    “A Los Angeles study found that just 20 minutes of hard dancing is also the equivalent of running for 20 minutes but is a more balanced workout, engaging the core, upper and lower body all at once.”  

    But in order or gain the benefits, you’d need to be going hard. That means dancing to a faster song and using more vigorous movements than say, simply bobbing your head. While you can take your pick of the kinds of dances you’d like to try (there are many), know that each kind affects your body in different ways. 

    Ballerinas have long, slim lines because they’re lifting their legs and arms constantly, working against gravity. As a student, Kelly needed to study various forms of dancing – and felt the different muscle groups from class to class. “African dancing is much more grounded, so I felt like my legs – or the bottom half of my body – were developing much faster,” she says. “My upper body and my core were developing much more when I was doing contemporary [dance]. And with hip-hop, it’s more cardio-based, fast, keeping with the rhythm and the tempo.” 

    Boost your brain  

    A study in the journal Psychology of Sport and Exercise found that when dance class participants were at just 60% of their maximum heart rate, cognitive function improved. That’s because dance class is a little more than jumping up and down to Drake on a Friday night – there’s choreography to learn. And since dancing incorporates your entire body, you need to pay attention to cross-body movements, coordinating the left side of your body to move in sync with your right (like rubbing your tummy and patting your head at the same time). Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body. The results are exciting: because of the cross-body movement, the connection between the hemispheres of your brain is strengthened. Think: improved balance, memory and attention.

    “Research has found that dance promotes brain plasticity – that is, it’s as much a workout for your brain as it is for your body.”

    There’s more. Grooving can even ward off dementia by as much as 76% – greater than the effects of doing crossword puzzles four days a week, according to a study of seniors by the Albert Einstein College of Medicine. 

    Shake it off   

    “We are too busy being active and enjoying ourselves to feel the aches and pains,” is the title of one Cape Town-based study on the effects of dancing. Investigating the effects of dancing on women between the ages of 60 to 80, researchers found that participants did not subscribe to the typical belief that mental capacity and physical endurance start to decline when a woman hits 60. They just didn’t see it that way. Makes sense, since dance is its own kind of therapy, capable of alleviating depression, increasing mindfulness and boosting self-esteem. 

    For Johnson, the biggest shift she’s seen is in her clients’ mindset. “My biggest objective with any client is that they change the way they see exercise,” she says. “On bad days in the past, clients would always say, ‘I’m having a bad day, I don’t feel well and therefore, I’m going to cancel my session,’ whereas now I notice they say, ‘I’ve had a really bad day, I really need to work out today.’” 

    “My biggest objective with any client is that they change the way they see exercise”
    Kirsten Johnson, dancer and instructor

    For Ernstzen, what’s great is seeing how her students start feeling more confident. “I think besides all the physical aspects of it, once you start dancing, you kind of get to learn about your body a bit more,” she says. “I think you just get a little bit more in tune with your body. And you start appreciating what your body can do more.” 

    So where to begin? Pick the right kind of music and start jamming. It can not only chisel your bod and mind, but make you feel so good, too. And when you’ve got only one body to work with, shouldn’t you appreciate it as joyfully as you can? 

    Dancing workout apps

    Steezy

    Steezy has a plethora of dance classes of different styles to choose from, including ballet, contemporary, hip hop and salsa.

    FitOn

    Try out something new with FitOn, which has not only regular workouts but dance routines, too.

    TikTok

    Why not try one of the many viral TikTok dances? Play the clip back at half-speed so you can learn slowly. More

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    5 Easy Eating Habits That’ll Help You Lose Weight And Get Healthier

    It’s time to ditch the fad diets and embrace the power of simple, healthy eating habits. These habits may seem small, but they can have a big impact on your overall well-being. By adopting these righteous rituals, you can change your body for the better and feel your best. And the best part?

    These habits aren’t complicated or time-consuming. They can easily be integrated into your daily routine without much effort. So, whether it’s swapping out sugary drinks for water, adding more veggies to your plate, or eating mindfully, these gastronomic good deeds should be at the top of your to-do list today.

    Habit 1: Say yes to beans

    Top your salads with half a cup of black beans or kidney beans. Legume eaters have smaller waistlines and a 22% lower risk of obesity than bean shunners.

    Faithful to Nature Black Beans

    Woolworths Split Red Lentils

    Komati White Kidney Beans

    Habit 2: Squeeze in goodness

    Squeeze a lemon wedge into every glass of water you drink. One lemon provides just 63kJ, but more than 45 percent of your daily immune-boosting vitamin C (and it costs a lot less than flavoured bottled water).

    Habit 3: Garlic for the win

    Use crushed garlic when cooking vegetables. It slashes your risk of everything from food-borne illnesses to heart disease and the common cold.

    Habit 4: An apple (or two) a day…

    Eat two apples as an afternoon snack. They act as nature’s energy bar and, if you leave their skin on, two of these crunchy gems help you meet 20 percent of your daily fibre quota for just 500kJ. They also deliver loads of the antioxidant vitamin C and the mineral potassium, which reduces the risk of stroke and heart disease while soothing feelings of anxiety, irritability and stress.

    UCook Curried Chicken & Butternut Recipe

    5. Ed’s tip: UCook Meal Kits

    One of the biggest saboteurs of healthy eating? Time.

    Try the UCook meal kits or frozen dishes to take out the hassle of planning dinner tonight. They offer restaurant-quality meals planned, packed and delivered to your doorstep.

    Opt for the Veggie and Carb Conscious options.

    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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    The Ultimate Raspberry Yoghurt ‘Cheese’ Cake Recipe You Need to Try

    Did someone just say ‘healthy cheesecake’?!

    If you’re looking for a fun and festive dessert to serve this Easter, then this recipe is a must-try. This Middle-Eastern-inspired yoghurt cake popularised by Claudia Roden is reminiscent of a cheesecake but much lighter, fluffier and more flan-like. It is a perfect blend of tangy yoghurt, zesty lemon, and sweet raspberries.

    Pair This Cheesecake Recipe Along With…

    Let’s Bake Something Healthy

    This recipe is super easy to follow and doesn’t require any fancy equipment or ingredients. All you need is a few basic kitchen essentials, a bit of time, and a whole lot of love for cheesecake (but the healthy kind).

    Nutritional Information Per serving:

    460kJ | 3g fat (1g sat) | 65mg sodium | 19g carbs | 2g fibre | 16g sugars | 5g protein

    Ed’s Tips For This Raspberry ‘Cheese’ Cake:

    Try it with Greek-style yoghurt.

    Full cream yoghurt ups the calories per serving from 109kcal to 140kcal.

    Add extra lemon zest along with the raspberries for an extra sweet sour taste.

    Raspberry Yoghurt ‘Cheese’ Cake

    This is a Middle-Eastern yoghurt cake popularised by Claudia Roden that is reminiscent of a cheesecake, but much lighter, fluffier and more flan-like.

    Prep Time 15 minsCook Time 50 mins

    Course Dessert

    Servings 8Calories 109 kcal

    4 eggs, separated100g castor sugar 1/2 cup400g low-fat plain yoghurt3 tbsp flourGrated zest of 1 lemon125g raspberries 1 small punnet
    Preheat the oven to 180°C. Butter and flour a 18cm-diameter, loose-bottomed cake tin and line the bottom with baking paper.Beat the egg whites until stiff peaks form. Beat the egg yolks with the sugar until thick, pale and creamy.Mix yoghurt, flour and lemon zest into the yolks.Mix a spoonful of the egg whites into the yoghurt mixture to loosen. Fold the egg whites into the yoghurt mixture, gently but thoroughly, until well combined. Spoon into the tin.Drop in the raspberries and bake in the lower third of the oven for 50 minutes or until a skewer inserted comes out clean.Cool on a wire rack – the cake will soufflé up and then sink again. Serve warm or cold.

    Keyword dessert More

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    18 Foods High In Vitamin C Beyond Just Oranges

    Raise your hand if you start going hard on the orange juice the second you get the sniffles. Yep, same. If oranges aren’t your jam, there are plenty of other foods high in vitamin C in the produce aisle.

    Can they singlehandedly wipe out a cold, though? Probably not so much. (Don’t shoot the messenger!) Vitamin C is still “one of the most important nutrients in our body for overall health,” says nutritionist Liz Weinandy, from The Ohio State University’s Wexner Medical Center.

    Vitamin C’s benefits include a stronger immune system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.

    Vitamin C may play a vital role in reducing your risk of heart disease — and even improve the quality of life for cancer patients, suggests research from the National Institutes of Health.

    Another interesting perk of eating vitamin C is: It helps you maximize your absorption of plant-based iron to ward off conditions like anemia. So, make sure to pair those lentils, spinach, or tofu with vitamin C, plant-based eaters.

    To reap the benefits of vitamin C, you should get at least 75 milligrams of the good stuff daily, ideally from foods, says Weinandy. While supplements are okay, they’re not ideal.

    Lucky for you, getting your daily dose of vitamin C is pretty easy to do. Just nosh on the following high-vitamin C foods throughout the day.

    1. Lychee

    Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fibre, 2 g protein

    The fragrant, tropical aroma of these bite-sized fruits is enough reason to add them to your diet. They just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.

    2. Brussels Sprouts

    Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fibre, 3 g protein

    Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving). This might actually help boost brain health. Roast them in the oven or shred them into a salad for a surprising crunch

    3. Blackcurrants

    Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fibre, 2 g protein

    If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants. At 203 milligrams per serving, contain nearly seven times more vitamin C.

    4. Mango

    Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fibre, 2 g protein

    Conveniently, some of the sweetest fruits out there not only transport you right back to your favourite beach vacay, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.

    5. Green Bell Pepper

    Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fibre, 1g protein

    If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet. Green bell peppers contain 120 milligrams of vitamin C per serving.

    6. Cauliflower

    Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fibre, 5 g protein

    Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fibre.

    7. Oranges

    Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fibre, 1 g protein

    There’s a reason your mind jumps to oranges when you think of vitamin C. Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.

    8. Grapefruit

    Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fibre, 2 g protein

    Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.

    9. Tomato Juice

    Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fibre, 2 g protein

    Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)

    10. Melon 

    Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fibre, 1 g protein

    With its pretty colour and fruit salad vibes, refreshing melon is a surprisingly solid source of vitamin C. Melons provide 48 milligrams of the antioxidant per serving.

    11. Red Bell Pepper

    Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fibre, 1 g protein

    These veggies are colourful, crunchy, and incredibly low-cal — and a half-cup of chopped peppers packs 95 milligrams of vitamin C.

    12. Papaya

    Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fibre, 0.7 g protein

    Each cup of papaya provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fibre.

    13. Guava

    Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fibre, 4 g protein

    Nothing says summer like a tropical fruit – and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!

    14. Broccoli

    Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fibre, 3 g protein

    Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).

    15. Strawberries

    Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fibre, 1 g protein

    One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)

    16. Yellow Kiwi

    Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fibre, 1 g protein

    Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit. That’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.

    17. Hot Green Chili Peppers

    Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fibre, 1 g protein

    You know what they say; if you can’t take the heat… Just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.

    18. Pineapple

    Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fibre, 1 g protein

    Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It is also an excellent source of the mineral manganese.

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