Markus Andrews

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    “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

    When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

    Hold Up, What Is Kombucha?

    For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

    Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

    A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

    But Why Would You Drink It?

    I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

    First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

    But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

    My Experience With The ‘Tea Of Life’

    Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

    Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

    The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

    Our top kombuchas to try:

    Fermented Rooibos Tea

    Naturally sweetened, this kombucha delivers a tangy taste.

    Happy Culture Ginger & Lemon Kombucha

    Zingy lemon and ginger complement the natural sharpness of ‘booch.

    CultureLab Lemongrass Kombucha

    Green tea and lemongrass go together swimmingly in this zesty drink.

    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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    8 Benefits Of Gherkin Juice That Will Make You Want To Drink Some ASAP

    Everyone loves a good gherkin (my deepest condolences to the wayward taste buds out there that can’t appreciate them).

    However, since gherkins are the stars of the jar, too often the juice — you know the stuff responsible for turning your everyday cucumber into crunchy, sour goodness — gets tossed out and forgotten. But not today. Today, gherkin juice will get the credit it so rightfully deserves.

    After all, the simple liquid packs tons of benefits that nutritionists say you need to take advantage of as soon as the last gherkin is gone. So yes, consider this your excuse to buy another jar of gherkins, stat. You’re welcome.

    1. It’s a next-level source of hydration.

    “Gherkin juice contains [sodium], potassium, and water, which are all important for hydration,” says Alyssa Lavy, a registered dietician. And while water usually does the trick, if you need replenishment after a super hard workout or long day in the sun, electrolytes (a blanket term for good-for-you minerals, including sodium and potassium) can help. And that’s where gherkin juice’s all-in-one status comes in clutch.

    Lavy says approximately 45 to 90ml of gherkin juice per day should suffice—whether you’re drinking the stuff straight or diluting it with water to tone down the flavour.

    That said, gherkin juice doesn’t skimp on the sodium—90 ml (or six tablespoons) has 690 mg. “So, you may want to limit your intake if you’re watching sodium in your diet or already eating a high-sodium diet.” (FYI, the FDA recommends consuming 2,300 milligrams a day.)

    Here’s the rest of the gherkin juice’s nutrient lineup, in a 90 ml serving, according to the USDA:

    Calories: 15

    Protein: 0 g

    Fat: 0 g

    Carbohydrates: 3 g

    Sodium: 690 mg

    READ MORE: 8 Foods With High Water Content, For Maximum Hydration

    Water is typically all you’ll need before and during a workout, but if you’re really going hard (like, athlete-level), you’ll need a few more of those aforementioned electrolytes. And gherkin juice is THE recovery fluid for replenishing the electrolytes lost during a major sweat session. Plus, it can even help with post-workout muscle cramping.

    3. It’s loaded with probiotics.

    Gherkin juice is here to work magic on your gut. Okay, well not magic necessarily, but since gherkins are fermented, Lavy says, they’re packing tons of probiotics.

    That said, Lavy recommends keeping an eye on the labels of store-bought jars. Some “commercially-produced gherkins are not likely to contain probiotics, due to processing.” That’s because, in order to extend their shelf-life, they’re manufactured using vinegar and heat, which typically destroys the gut-loving active cultures. So, keep an eye out for vinegar on the ingredients list, it might clue you in on whether those particular gherkins are packing probiotics.

    Or, if you’re really dedicated, you could just pickle your cucumbers right at home. (Just be sure to go for a classic pickling recipe that involves salt, water, and cucumbers—no vinegar.)

    4. It will satisfy your salt craving.

    If you find yourself reaching for a bag of chips or pretzels when that 3 p.m. hunger pang hits, Monica Auslander Moreno, founder of Essence Nutrition, says gherkin juice might just be the nutrient-dense (and tasty) alternative you’re looking for. After all, it tastes just like the gherkins that were once inside the jar.

    READ MORE: Salt-Free Ways to Flavour Your Food

    5. It helps regulate blood sugar levels.

    While gherkin juice made with vinegar may not have probiotic benefits, it does come with its own perks. “ Gherkin juice may help regulate blood sugar levels,” says Kelli McGrane, a registered dietician for Lose It!. “Studies have shown that when consumed prior to a meal, individuals with type 2 diabetes had reduced blood sugar spikes.” And though the vinegar in gherkin juice is largely responsible for improving the body’s response to insulin, I probably don’t need to convince you a shot of vinegar tastes a lot better when it’s masked by the sweet and sour flavours of a gherkin.

    6. It’s a source of vitamins and antioxidants.

    Gherkin juice is a particularly good source of vitamins A and E. It also contains a trace amount of antioxidants, which help protect your body and its cells from harmful molecules. While other foods have higher concentrations of antioxidants (gherkin juice shouldn’t be your go-to source), if you’re already drinking the stuff, know you’re reaping these benefits, too.

    7. You can use it to pickle more veggies.

    If you’re not planning on tossing a straw into your gherkin jar, Moreno suggests using the brine to pickle other vegetables such as carrots, peppers, and beets.

    READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

    8. It’s cost-effective.

    Since gherkin juice comes with the gherkins you were planning to eat anyway, this probiotic-packed sports drink is super cost-effective. Not to mention, it helps do your part to eliminate food waste (one of the underrated benefits of gherkin juice). Win, win.

    *Words: Aryelle Siclait

    *This article was originally published on Women’s Health US  More

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    These Pistachio Energy Balls Are The Perfect Snack

    Are you tired of the same old snacks that leave you feeling sluggish and unsatisfied? Look no further than these delicious and nutritious Pistachio Energy Balls! Packed with protein, fibre, and healthy fats, these energy balls are the perfect snack to keep you fueled and satisfied throughout the day. Not only are they amazeballs, but they’re also incredibly easy to make.

    Per ball: 86 cal, 6 g fat (0.5 g sat), 2 g protein, 33 mg sodium, 8 g carb, 3.5 g sugars (0 g added sugars), 2 g fibre

    Pistachios offer some pretty legit health benefits

    They’re a solid source of fibre

    Pistachios are lower in calories than most nuts

    Packed with antioxidants

    Pistachios may help you sleep better

    Pistachios’ healthy fats support long-term health

    Pistachio Energy Balls

    These protein-packed energy balls are the perfect on-the-go snack.

    Course Snack

    Calories 86 kcal

    1 Food processor
    3/4 cup shelled pistachios1 tbsp sesame seeds1/4 cup slivered almonds1/2 cup dried apricots, chopped1/4 cup tahini1/4 tsp kosher salt2 Medjool dates, pitted
    Heat oven to 200°C. Arrange pistachios, sesame seeds, and almonds on a rimmed baking sheet, making sure to keep them separated. Roast until toasted, 3 to 5 minutes. Cool slightly.In a food processor, pulse pistachios until coarsely chopped. Transfer ¼ cup to a small bowl and mix in sesame seeds. Set aside.Add remaining ingredients to food processor and pulse until finely ground. Mixture should stick together when pressed between fingers. Firmly roll into 1-inch balls, then coat in pistachio-sesame mixture. Refrigerate for at least 2 hours and up to 5 days.

    Keyword energy balls

    Recommended Ingredients & Products:

    Pistachio Nuts in Shell

    The Faithful to Nature pistachio nuts are locally sourced and wrapped in Earth-friendly packaging. “Great quality, value & packaging“

    Bosch 800W Food Processor

    “This product absolutely delivered. I’ve used it to make smoothies, pesto, and hummus, and the results have been amazing.

    It is easy to use, easy to wash, and value for money.” Holly G

    Faithful to Nature Sweet Spreading

    If you’re in a meal prep mood today and you’re making multiple recipes; these three core ingredients may come in handy.

    Need more snack inspo?

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

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    This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast

    Words by Andi Breitowich

    What if I told you you’re only 10 minutes away from a stronger booty? I’m only slightly exaggerating. There’s no quick fix for the perfect peach, but the good news is you don’t need a fully stocked weight room or oodles of time in it to grow your glutes. All you really need: a pair of heavy dumbbells, 10 minutes a few times a week, and consistency.

    Strengthening your glutes means working three distinct muscles—the gluteus maximus, gluteus medius, and gluteus minimus. Sure, those gains look good, but they will also help you in everyday activities like standing up, using the stairs, running, jumping, and walking, says Macy Pruett, CPT, a certified personal trainer and the founder of Fittest Core. Plus, training your glutes improves your overall body composition. “When you perform glute-focused exercises, you tie in a lot of other muscle groups, which leads to high metabolic cost and burning calories during and after a training session,” she explains.

    Clearly, glute workouts are worth the hype…but what’s the best way to approach them? “Progressive overloading is the most effective way to build glutes, and it simply means doing more over time,” says Pruett. That can mean increasing the weight, upping your reps, or minimizing rest. Those dumbbells you have on hand are more than sufficient for tightening, toning, and growing your bum.

    So, how do you select the right weight? Pruett says you want to pick a weight that you can accomplish 10 reps of an exercise without failing. “When you get to a point of performing 10 reps with ease, it’s time to increase your weight,” she says. (Remember the progressive overloading strategy.) Increase the weight in 5- to 10-pound increments, but make sure you can maintain proper form with the added iron.

    10-Minute Glutes Workout

    Pro tip: If you’re doing an exercise with fewer reps, you can opt for a heavier dumbbell, but if you’re doing an exercise with higher reps, you’ll likely need a lighter one.

    Remember: Consistency is key for results, and that means completing this 10-minute workout programmed by Pruett three to four times a week. Try it out and get ready for a serious booty burn.

    Time: 10 Minutes | Equipment: Dumbbells | Good For: Glutes

    Instructions: This glute workout includes three supersets (two exercises you complete back-to-back, with minimal-to-no rest) that engage all three muscles. Complete 3 sets of the bridge superset, 2 sets of the deadlift superset, 2 sets of the squat superset with no rest, and 3 sets of the finisher.

    Bridge Superset

    Weighted Glute Bridge

    Why it rocks: This move is a staple glute exercise because it’s easy to perform and can be done with or without weight.

    “It comes with a huge range of variations, and, most importantly, uses the glutes maximally without working the quads much,” says Pruett. “It works the gluteus maximus, which is the biggest muscle in our body and the one where we can see glute growth the most.”

    How to:

    Lie on the ground, with your feet flat on the floor about shoulder-width apart, knees bent and arms by your sides on the floor.

    Place the dumbbell where it’s comfortable on your hip bones and maintain a neutral pelvis. (Option to complete the move without a weight.)

    Engage your core, then push through your heels as you scoop your hips up toward the ceiling.

    Squeeze your glutes at the top when you reach full hip extension. Keep your ribs down (don’t flare them or arch your back) and chin slightly tucked or head at neutral throughout.

    Inhale as you lower down with control. That’s one rep. Complete 20 reps.

    Glute Bridge March

    Why it rocks: “This glute bridge variation is fantastic because it gives you that ‘feel the burn’ sensation that’s essential for glute growth,” says Pruett.

    Plus, this exercise also engages the hamstrings and quads with time-under-tension.

    How to:

    Press up into a glute bridge, as described above, with knees, hips, and shoulders in alignment, and hold this position. (Option to place a dumbbell on your hips or complete with bodyweight.)

    From here, raise one leg at a time, keeping the stationary leg firmly on the ground and pelvis stable.

    Keep your core engaged and alternate raising legs, maintaining the lifted butt position. Complete 20 reps on each side.

    Deadlift Superset

    Romanian Deadlift

    Why it rocks: Romanian deadlifts are a great addition to any glute workout because they focus on the “eccentric phase” of the movement, says Pruett—which is when the muscles lengthen.

    “This allows you to take it slow on the way down, while the hamstrings are lengthened, and requires more work from your glutes and hamstrings.”

    How to:

    Start standing with feet about hip-width apart, knees slightly bent, holding dumbbells in front of your thighs, palms facing body. (You can hold one heavier dumbbell, or a pair of dumbbells with one in each hand.)

    Keeping knees slightly bent, hinge at the hips while shifting them backwards.

    Maintain a flat back and engaged core as you inhale and lower the weights toward the floor, keeping them close to your body. Make sure to keep your shins vertical and your weight back on your heels.

    Exhale, and bring the dumbbells back up to the starting position engaging your glutes by extending your hips and raising your torso.

    Continue to keep the weight close to your body and squeeze your glutes at the top of the position. That’s 1 rep. Complete 10 reps.

    Single-leg Dumbbell Deadlifts

    Why it rocks: This variation of a deadlift isolates the glutes. Plus, performing this single-leg exercise allows you to focus on one side of your body at a time, in turn, creating more work for that side, says Pruett.

    This is also the exact movement as a Romanian deadlift, so you’ll perform it using the same techniques as above, but unilaterally.

    How to:

    Start standing on the right leg with your left leg slightly back behind your body, toe pointed and resting on the floor, right arm on hip, and left arm extended straight down at the side while holding your dumbbell. (Pruett always suggests holding one dumbbell in the opposite hand of the working leg.)

    Inhale, engage your abs, and maintain a neutral spine as you slowly lean forward, lifting your left leg straight back behind your body and lowering your torso toward the floor until both are parallel to the ceiling, with the left hand/dumbbell almost touching the floor.

    Exhale and drive into the right heel to return to the starting position. That’s 1 rep. Complete 10 reps on the left, then switch sides and repeat.

    Squat Superset

    Dumbbell Sumo Squat

    Why it rocks: “The sumo squat is essential for glute workouts because it targets the glutes more than a standard squat by allowing you to lift heavier weights and achieve a deeper range of motion,” says Pruett.

    As an added bonus, sumo squats also work your adductors to build up strength around your knees, ankles, and core.

    How to:

    Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock, while holding one heavy dumbbell with your arms straight down, or one dumbbell in each hand.

    Keep your core engaged and chest tall as you inhale and bend your knees, sinking your hips down until your thighs are parallel to the floor. Think about pushing your knees out at the button of the position, while maintaining a neutral spine and your weight in your heels.

    Exhale as you drive through your feet back to an upright standing position. That’s 1 rep. Complete 10 reps.

    Pro tip: Always make sure your knees stay in line with your feet to prevent any injury, says Pruett.

    Bodyweight Sumo Squat Pulse

    Why it rocks: Pulse variations are great for “pumping up” the muscles since they isolate and activate your glutes, and fatigue them more quickly, which helps build endurance and increases muscle growth, explains Pruett.

    This move also allows for high reps, which is perfect for supersets.

    How to:

    Stand with your feet slightly wider than shoulder-width apart, weight evenly distributed, and toes turned out to 10 and 2 o’clock.

    This is the same movement as a sumo squat, but instead of performing it to its full range of motion, squat down and only come up about half the distance before returning down to the bottom position (this is your “pulse”). You can keep your hands on your hips or out in front of you.

    Continue to pulse up and down while maintaining an engaged core and neutral spine. Complete 30 pulses.

    Finisher: Glute Kickback

    Glute Kickback

    Why it rocks: No glute workout is complete without a burnout, says Pruett. She suggests wrapping things up with glute kickbacks because they target the gluteus maximus and hamstrings. You can also torch the medius if you internally rotate your foot.

    “Glute kickbacks are one of my favourite glute exercises to add into any glute workout because they can be done standing, quadruped, with bands, weight, or the cable machine.”

    How to:

    Begin on all fours, with wrists under shoulders and knees under hips. Make sure your hips are square throughout the entire move and your core is engaged.

    Using your glutes (really focus your mind on that working muscle), raise and extend the active leg and squeeze at the top of the movement.

    Lower back down to starting position. That’s 1 rep. Complete 15 reps on each side.

    This post This Quick 10-Minute Butt Workout From A Trainer Will Grow Your Glutes Fast was originally published on womenshealthmag.com. More

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    The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

    Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

    “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

    Can you eat your way to a better immune system?

    There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

    Do supplements play a role?

    Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

    Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

    And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

    If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

    Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

    1. Protein

    Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

    Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

    “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

    Here are some examples of whole foods that are high in protein.

    Eggs

    Chicken

    Lentils

    Fish

    Lean beef

    Plain Greek yoghurt

    2. Vitamin C

    You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

    It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

    While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

    Tomatoes

    Potatoes

    Sweet melon

    Red bell peppers

    Grapefruit

    3. Vitamin D

    Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

    If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

    Foods high in vitamin D include the following.

    Salmon

    Orange juice fortified with vitamin D

    Fortified cereal

    Dairy or plant milk fortified with vitamin D

    Tuna

    Sardines

    Egg yolks

    4. Vitamin E

    This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

    Add these vitamin E foods to your plate to help boost immune health.

    Eggs

    Nuts

    Sunflower seeds

    Red bell peppers

    Spinach

    Kale

    Arugula

    5. Zinc

    Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

    You’ll find zinc in many of the foods you’re probably already eating like the following.

    Oysters

    Red meat

    Seafood

    Beans

    Nuts

    Fortified cereal

    Chicken

    6. Iron

    “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

    Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

    Try incorporating the following high-iron foods into your diet.

    Beans

    Lentils

    Chicken

    Lean beef

    Oysters

    Fortified cereal

    7. Selenium

    Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

    Stock up on some of the following selenium-rich foods.

    Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

    Salmon

    Lean beef

    Chicken

    Turkey

    Tuna

    Shrimp

    Mushrooms

    8. Copper

    Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

    Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

    Focus on a varied diet by eating some of the following.

    Unsweetened baker’s chocolate

    Nuts

    Sunflower seeds

    Potatoes (with the skin)

    Shiitake mushrooms

    Oysters

    9. Probiotics

    You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

    Foods high in probiotics include the following.

    Kimchi

    Sauerkraut

    Kombucha

    Tempeh

    Yoghurt (with live active cultures)

    Kefir

    This article was first published in womenshealthmag.com More

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    This Prawn Curry Hits The Spot When You’re Craving Take-Aways

    Like Heritage Day, Dinner at Matloha’s is all about bringing family and friends together for some good times around the table. Here, Liziwe Motloha’s prawn curry, from her book Dinner at Motloha’s, showcases ingredients that reflect her culinary heritage and appeal to the entire family.

    This prawn curry is rich in kitchen staple ingredients while being hearty and just indulgent enough to temper the craving for a fast food meal. It’s also ready in minutes.

    Time for some cooking essentials…

    This innovative can-to-pan Masterclass Frying Pan is made of 70% recycled aluminium that is sourced from discarded drink cans. Win-win!

    The rich, red colour comes from the finest Italian tomatoes. Each one is strained through a sieve to remove the seeds and then bottled in its raw, uncooked form.

    This turner’s handle has an enhanced comfortable grip, so you can avoid that awkward angle trying to flip your steaks. An angled tip makes for easy flipping.

    Liziwe Matloha’s Prawn Curry

    Make this tasty curry in minutes with kitchen staples and frozen prawns.

    Prep Time 2 minsCook Time 15 minsTotal Time 20 mins

    Course Main CourseCuisine South African

    Servings 4

    Frying PanPot
    2 tbsp sunflower oil800 g large prawn meat, uncooked2 cloves garlic thinly sliced1 whole red chilli seeds removed and finely chopped2 tsp mild curry powder1 tsp ground turmeric1 tbsp tomato purée120 ml water or stock1 can coconut cream2 cups baby spinach leavescooked rice for serving
    Heat the oil in a large frying pan. Add the prawns and cook for 3 minutes, or until they turn opaque. Remove from the pan and set aside. Add the garlic and chilli to the pan (there is no need to wipe it clean) and fry for a few seconds. (Add a little more oil if necessary, to prevent sticking.) Add the curry powder, turmeric and tomato purée and cook for 1 minute.Return the prawns to the pan and toss in the curry paste to coat.Add the water or stock and coconut cream and stir through. Allow to simmer over a medium heat for 3 minutes.Add the spinach leaves and cook for a further 2–3 minutes, until the spinach is just wilted. (If the leaves are big, roughly chop the spinach before adding.) Serve immediately.

    Keyword comfort food, curry, prawns

    Do you need more weeknight dinner recipe ideas? More

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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