Markus Andrews

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    Long-Distance Trail Running: Here’s Exactly How To Prep And Push Through

    There’s running, there’s long-distance running and then there’s long-distance trail running. And if hitting the tar or trails for a cheeky 5km wasn’t tasking enough, then tackling this terrain is exactly the kind of torture you will enjoy. But before you head off into the great outdoors, here are some practical tips to bear in mind.

    1. Your Training Should Be A Priority

    Modern trail runners are spoiled for choice when it comes to cutting-edge nutritional supplements, exercise regimes and gear, but speak to any trail runner after a major event, however, and you’ll hear the same tales of runners failing to finish due to altitude sickness, ripped up feet from ill-fitting shoes, or upset stomachs from eating too much of the wrong items at the wrong times.

    “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable”

    To ensure your safety and enjoyment, the very first lesson for new runners is that your race journey doesn’t start when the race starts, but in the years and months leading up to that moment.

    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    2. Don’t Push Yourself Too Early

    According to Coach Rebecca Johansson who has a PhD in Exercise Science from the University of Cape Town, new runners should be patient and enjoy the journey. “A good mix of running and hiking, and knowing when to switch between the two will make it more enjoyable and will help keep your breathing and effort sustainable,” she recommends. “As you gain fitness, strength and experience you will feel more confident and comfortable running longer distances.”

    Getty Images

    3. Don’t Try To Do It All Alone

    This applies as much to your preparation for any run – where it will initially be critical for your safety that you follow a more knowledgeable runner who can offer you guidance on-the-fly – as it does to during the race event itself.

    “Having a pacer or supporter can be very helpful in order to make observations on whether you are disorientated or hallucinating, and can help decide if you need to rest, need certain nutrients etc,” explains Coach Rebecca. “For a 160km race, with nine checkpoints along the way, it’s possible to do the race without a pacer. You will need to ensure to restock your nutrients at each checkpoint to have enough until the next point.”

    4. Sign Up For An Exciting Race

    One of the most challenging trail running events is the annual Ultra-Trail® Drakensberg (UTD), in April, with races ranging from 21km to 160km. What it’s really known for, however, is its unparalleled vistas as runners cross the border between South Africa and Lesotho, with the trail incorporating and skirting some of the legendary features of the Drakensberg, including Sani Pass and the Twelve Apostles.

    “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day”

    READ MORE: How Triathlete Vicky van der Merwe Balances Training With Motherhood

    5. Make Sure You Keep A Steady Pace

    Pieter ‘Everyone calls me Pete’ Calitz finished sixth overall in last year’s UTD 100km race. A professional tennis coach, Pete got into trail running seven years ago and participated in several races in his home city of Cape Town and surrounds before he tackled the UTD for a new challenge.

    According to him, the most common mistake he sees on runs is incorrect pacing: “Most people run too fast early on in the race, not taking into account that they’re literally going to be running the entire day. If you can run in the last 20 or 30 kilometres, it’s going to be much better for you than having run fast in the first 30 or 40 kilometres and then literally walking or death-marching towards the end.”

    6. Get Good Miles On Your Legs

    Jo Keppler also ran the UTD in 2022, making the trip from her home on a farm outside Pietermaritzburg with the aim of improving her time in the UTD 160km. Avoiding 2021’s ankle injury, in 2022 she accomplished her goal of a sub-28 hour time, shaving more than two hours off her 9th place finish in 2021, to finish fourth overall this year.

    Your preparation for a new event should preferably take into account both the local terrain and a distance which is related to whatever you’ll be running on race day. Jo left nothing to chance: she and a friend ran 226km along the Drakensberg Grand Traverse over 89 hours without any support a month before the race. “We were up in altitude most of the time, it was very wet on the escarpment and conditions were really difficult. So I think that really toughened me up,” she says.

    “Always have back up plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive”

    According to Pete, variety is key: “To run 100km you have to mix up long runs with a lot of climbing and you have to do some speed, so I just do a mix of some track work once a week and do lots of climbing up the mountain – even if it’s just for beers or coffees – and then every couple of weeks I do some long runs. I did a road marathon before the UTD race which was a way to run 42km.”

    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    7. Prepare For High Altitude So You Have Low Stress

    Preparing yourself for the possibility of altitude sickness is also important in the Drakensberg. “Always have backup plans. If you are not acclimated to the area, the sympathetic nervous system is in overdrive which could make you more susceptible to GI distress,” explains Coach Rebecca. “If this happens, you need ‘back up’ food and drinks you can try. Some athletes will rely more on liquid nutrition as a backup, or slow down to get food down.”

    Jo agrees: “A lot of people get quite nauseous. From my experiences you really need to slow it down and drop your heart rate and keep eating, because then people stop eating and drinking and that makes it ten times worse. So I try to eat something every hour on the hour, even if I don’t feel like it.”

    Getty Images

    8. Make Sure You Fuel Yourself Correctly

    Marthinus Stander, the General Manager for the Premier Resort Sani Pass Hotel (a favourite venue for runners tackling the various Drakensberg races due to the location and runner camaraderie there), started road running eight years ago before getting hooked on trail running after moving from Durban to Sani.

    He explains that running in extremely cold and rainy conditions can suppress a runner’s appetite. “You’re so cold that all the blood has flowed to your skin to try to keep you warm in that environment. There’s no blood going to your stomach to process the food that you’re putting into it,” Marthinus says. “So the liquid diet that you’re on for that period works. There’s a bit of comfort in eating a handful of nuts or chewy sweets or a little race bar, but to actually have a sandwich is going to be  hard to get down.”

    According to Jo, nutrition has been a case of trial and error for her, but she feels she’s finding a good balance now. “I use Hammer gels and Hammer bars, which are all-natural. And then I use Maurten drink mix and Tailwind, so that’s like specialised nutrition which you don’t get at the refreshment tables,” she says. “So I’ll carry those and my cashews and dates, and at the tables, I’ll have some fruits, bananas and potatoes.”

    “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role”

    9. Get To Know The Area

    Although trail runners can rarely spend months at their race’s venue beforehand, a site recce to familiarise yourself with the environment and soaking up local knowledge is a good idea.

    Marthinus recommends that runners prepare for new races by studying the actual routes they’ll be running while under less challenging conditions: “A month before the time, I did the whole UTD route, broken up into 15km pieces. I think that played a massive role, especially the pieces I was going to do at night.”

    “A lot of people will come back to do a recce for the UTD next year, and they’ll sit with me and say, ‘Right, how do we get from here to there? How tough is this?” he shares. “I have the knowledge to give to these people and say ‘This is how it works. Let me run with you for 10km or put you in touch with a farmer in that part of town who will allow you to run through his farm to a checkpoint.”

    Getty Images

    READ MORE: Meet Blue Health Travel, The New Water-Focused Jet-setting Trend

    10. Take The Leap

    When it comes to destination trail runs – aimed at all skill levels – it’s easy to see why the Drakensberg region attracts runners from across SA and the world. Whether your breath is taken away by the majestic mountain ranges, the biting cold, the high altitudes or your over-optimistic pace, there is something about the great outdoors.

    Apart from the UTD, two other trail runs in the Drakensberg which are worth investigating are The Giant’s Cup in May and the Sani Stagger in November.

    If all you want to do is just hike these routes and appreciate the beauty at your own pace, that’s also an option with The Giant’s Cup’s ‘Hiking Giants’ event. More

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    Exactly How Sleep Deprivation And Weight Gain Are Linked – And How To Prevent The Spread

    Before, we thought that sleep deprivation and weight gain weren’t related. But research in recent years has shown that not only are they linked, but getting too few zzz’s can have a major impact on an expanding waistline.

    In a study by the University of Chicago, researchers determined that four nights of sleep deprivation reduced insulin sensitivity in fat cells by a whopping 30 percent. And the less sensitive your cells are to insulin, the less your body produces the hunger-regulating hormone leptin.

    “This is one of the first studies to show that a cell outside of the brain – the fat cell – also needs sleep,” says study author Matthew Brady, vice-chair of the Committee on Molecular Metabolism and Nutrition at the University of Chicago.

    Brady and a team of researchers put seven young, healthy subjects through two study conditions: First, they spent 8.5 hours in bed for four nights in a row (participants slept for roughly eight hours each night, the ideal length). One month later, they spent 4.5 hours in bed for four nights.

    Previous research has shown that getting only four hours of sleep negatively affects metabolism. After the fourth night, the subjects took a glucose tolerance test and had fat cells biopsied. And, yes, food intake was controlled and identical.

    READ MORE: Will Eating Less Really Help You Shrink Your Stomach?

    How Sleep Affects Fat

    The authors found that sleep deprivation made fat cells less sensitive to insulin, a hormone that cells use to take in glucose for energy. Brady explains that insulin-stimulated glucose uptake is proportional to the secretion of leptin, a hormone made in the fat cell that regulates hunger. The less sensitive cells are to insulin, the less leptin they produce, and the hungrier you are. And the magnitude of the decrease, in this case, was very surprising.

    “A 30 percent reduction in insulin sensitivity is equivalent to metabolically ageing the subjects 10-20 years just from four nights of four and a half hours of sleep,” Brady says.

    “It’s not that we took someone who was on the tipping point of developing metabolic disease and just pushed them over the edge. These were very young, healthy subjects.”

    Brady says the findings are important because they suggest that sleep could be a treatment for obesity. To that end, his next study will consist of trying to improve the sleep of overweight or obese subjects who have obstructive sleep apnea to see if sleep quality has any effect on insulin sensitivity and metabolism.

    He’s excited about the possible impact such a study might have: “It’s hard to get people to diet and exercise but if you could show that improving your sleep quality and duration has a positive benefit, that may be an easier therapeutic intervention for people to undertake.”

    Getting more sleep can also yield weight loss results. In a study published in JAMA Internal Medicine, overweight participants who went from sleeping only 6.5 hours a night to sleeping a full 8.5 hours were able to reduce their daily caloric intake by a huge 270 calories.

    In another literature review, authors noted that sleep deprivation is linked with a higher intake of calories throughout the day. Sleeping less than six hours a night is associated with a higher BMI (Body Mass Index) and having less sleep for five days in a row can result in short-term weight gain. Even working nights and having irregular schedules is linked with a less favourable metabolic profile.

    READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Ways To Get Better Sleep

    While the University of Chicago study still leaves some questions unanswered – namely, if “catching up” on sleep over the weekend can reverse the effects – it’s clear that getting enough sleep is important for both your mind AND your body. Here are five ways you can improve your sleep now.

    1. Make a Bedtime Routine

    Pick an hour for shutting down every night and stick to it – on weekends, too. A regular bedtime and waking time will help you fall asleep.

    2. Power Down

    Checking your cell before bed amps up brain activity, making it harder to doze off. Plus, the blue light emitted from gadgets can suppress the sleep hormone melatonin. At least an hour before bedtime, turn off your TV and computer and don’t use your phone.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    3. Chill Out

    A cooler body makes it easier to fall asleep. Exaggerate that feeling with a toasty, pre-bed bath or shower. Lower your thermostat a bit, then pile on the blankets—you’ll save money on your heat while you’re at it.

    4. Sip Wisely

    No caffeine after sundown and no booze before bed. While drinking alcohol may help you fall asleep faster, you could wake up in the middle of the night. Enjoy a cup of decaf or herbal tea instead.

    5. Drown Out Noise

    Sleep with a fan on or invest in a sound machine that can produce white noise to block the racket of the outside world. More

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    Tracey-Lee Lusty Opens Up About Her Bariatric Surgery And What Being Body Positive Means To Her Now

    Tracey-Lee Lusty visited our phones years ago as FitnessGirl_ZA, a woman on a weight-loss mission while championing body positivity and a kind approach to health and wellness. Now, Tracey-Lee has opened up about her struggle with binge eating and how it’s resulted in her opting for life-saving bariatric surgery to recover from obesity.

    We sat down with Tracey-Lee to talk about her thoughts on the surgery, body positivity, and what it means to her.

    Firstly, what does the body positivity movement mean to you?

    I’ve always maintained that body positivity is about ensuring that your body is functioning healthily and optionally for you. Therefore, you can still be body positive and actively work on bettering your health which could have the consequences of a changing size. I don’t believe that it is a club reserved for plus sizes persons, nor do I believe that only certain body-size persons can be body positive. To me, body positivity is about accepting and learning to love your body in every body season.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    You’ve always had a body positivity platform while losing weight and working towards your goal weight. Did working towards a goal weight challenge your body positivity?

    Initially, I was conflicted as mainstream schools of thought require that in order to be body positive you have to accept your body in its entirety, therefore ANY attempt to change your body whatsoever (even for health reasons) would be the antithesis of body positivity. I reconciled this issue with the fact that the very core principle that underpins the Body Positive movement is self-love. And surely ensuring your body is functioning healthily and optimally for you is the very act of self-love?

    When did you realise you had an eating disorder, and how did this impact your work as a public figure?

    I’ve suffered from disordered eating patterns from as early as 13 years old. I went on my first diet at 7 years old and by 13 I was already in a terrible binge-restrict cycle. I don’t think my disorder has had a negative impact on my work because I’ve always shared openly and authentically about my life. However, I will say that in recent months I’ve felt the impact of my declining health, especially when it comes to pursuing more fitness-orientated performance goals.

    “I’ve always maintained that body positivity is about ensuring that your body is functioning healthily and optimally for you.”Tracey-lee lusty

    READ MORE: “Body Positivity Was The Key To My Mind And Body Transformation”

    You’ve called your obesity a disease that’s impacting your health. Do you feel the same is true for all obese women, or that this issue pertains only to you?

    It is an established scientific fact that obesity has now been recognised as a chronic disease by medical professionals which may require medical intervention like other prominent chronic illnesses. This has been a massive win for those who suffer from obesity and who have continuously been stigmatised by society who believe that obesity is a result of a lack of willpower, discipline or greed. I’ve learned that hormones play a huge role in weight regulation and often a breakdown of communication between the satiety centre in our brains and our gut can lead to a lifelong weight gain struggle (as is the case for me).

    Whether or not a person wishes to seek medical intervention or not is a personal choice. I believe that if someone who is medically categorised as obese (using preferred medical standards and testing) and who is also suffering from the co-morbidities associated with obesity (such as diabetes and chronic hypertension or high blood pressure), then the consideration for obesity medication and/or surgery is an option worth exploring.

    I am, however, proof that you can be overweight/obese and still be fit and healthy. I have been overweight, yet fit and healthy, since 2017 so I do not think it’s correct to assume that every obese person should undergo surgery. It was only in recent months that I recognised my obesity had reached a point where I personally felt it needed medical intervention.

    READ MORE: Download Your Free 28-Day Essential Guide To Self-Care

    For your upcoming surgery, what are your hopes on how this will impact your journey going forward?

    In the last year and since contracting Covid in 2020, I’ve really struggled with my health. I’ve also been unable to get my weight under control and have seen a steady incline despite undertaking a conservative caloric intake and regular weight training sessions and cardio.

    Despite my best efforts, my body felt like it was in complete free fall and I knew something was wrong as it just didn’t make scientific sense. It was only on my honeymoon when I was precluded from doing certain activities such as horse riding and parasailing due to my weight that I realised I needed serious help. The moment of realisation really came when we had finished snorkelling and it took 3 grown men to pull me out of the water onto the boat because I couldn’t lift myself up (despite being a very strong woman).

    The decision to have surgery was initially a really difficult one. I was very conflicted before I knew and understood the science behind obesity as a disease (and not self-inflicted as many assume) as well as the science behind the surgery itself. However, after my first consultation with my team, I had so much clarity about why this surgery is certainly not the easy way out or a cop-out.

    I was very sceptical before I understood that this was far more than “weight loss surgery” but rather a life-saving surgery. That really helped me put everything into perspective and it fully aligned with my body positive principle of ensuring your body is functioning healthily and optionally. At the end of the day, this decision is for my health and does not negatively impact others in any way.

    Tracey-Lee Lusty at the hospital for her bariatric surgery

    “I was very sceptical before I understood that this was far more than “weight loss surgery” but rather a life-saving surgery.”
    Tracey-Lee Lusty

    READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    As someone who has been through extensive therapy and teaching others to love their bodies in every season, I was very nervous about going public with my decision for fear that some of my audience would feel betrayed by my decision. I knew that the only way to prevent this was to come out and be completely open and honest and approach this new chapter in my life from a point of education.

    Just as I was sceptical because of how the media portrays the surgery, I knew many people would be too. This is why I made the decision to use my platform to dismantle the stigma associated with not only obesity but also surgery. Educating and encouraging positive discourse around this topic is my aim for 2023.

    I am excited to be able to meet my performance-related fitness goals again and to be able to run with my husband and hike again. I would also like to start a family soon so I’m doing this for family planning purposes too. This surgery is life-changing for so many people and I am really looking forward to being able to do the things I love again.

    Tracey-Lee Lusty has received bariatric surgery and is now in recovery. Follow her on Instagram here. More

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    This Vegetarian Recipe Makes The Perfect Movie Night Snack

    There are many ways to enjoy this Boland water plant. This Asian-inspired vegetarian snack recipe wins every day. Here’s what you need to know about the South African delicacy.

    What Is A Waterblommetjie?

    Waterblommetjies (literally water flowers) are native to the Western Cape and grow in ponds. They grow in winter so if you’re eating seasonally like Ilse Van Der Merwe, creator of this recipe and author or Simply Seasonal, reserve this recipe for the cold, wet months.

    But how are these flowers actually eaten, you ask? Well, the most common way to use waterblommetjies is in the ultimate comfort food; a bredie. The delicate and earthy flavour of these little plants balance out the rich, fatty flavour of the lamb in the stew to make a tummy-warming meal.

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

    The Ultimate South African Vegetarian Snack Recipe Ahead

    And although bredie has been waterblommetjies’ claim to fame for centuries, this vegetarian snack recipe is sure to put it on the map as crispy, saucy, proudly South African snack. Now, all that’s left is to choose what you’ll be binge-watching tonight.

    Waterblommetjie Tempura With Aïoli And A Soy Dipping Sauce Recipe

    Chef’s Note: The two dipping sauces are a must, but if you’re only going to make one sauce, make the soy and ginger one.We all love a good shortcut and if you need one this is it: you can also use store-bought ponzu sauce as is, as a substitute.Want more proudly South African recipes? Get a copy of Simply Seasonal by Ilse Van Der Merwe.

    Prep Time 15 minsCook Time 20 mins

    Course Appetizer, SnackCuisine South African

    Servings 6 people

    1 Blender1 Whisk1 Small mixing bowl1 Wide pot
    Aioli2 Egg yolks30 ml Lemon juice10 ml Dijon mustard1 Clove Garlic125 ml Canola oilSalt and pepperSoy Dipping Sauce45 ml Soy sauce45 ml Fresh lemon juice15 ml Finely grated fresh ginger2.5 ml Sesame oil1-2 Whole Spring onions, finely slicedWaterblommetjie Tempura500 grams Fresh waterblommetjies70 grams Cake flour60 grams Cornflour±180 ml Soda waterCanola oil, for deep fryingSalt and pepper, to taste
    For the aÏoli, blend the yolks, lemon juice, mustard and garlic in a small blender with an open spout (or tall cup with a stick blender) and season with salt and pepper. Add the oil in a thin stream while blending continuously, until a thick mayonnaise is achieved. Set aside.For the soy dipping sauce, whisk all the ingredients together in a small mixing bowl. Set aside.For the tempura, rinse the waterblommetjies under running tap water, then bring about 1 cm of water to a simmer in a wide pot.Add the rinsed waterblommetjies, cover with a lid, and steam for 10 minutes. Remove from the pot and drain off the excess water. Set aside to cool slightly.In a mixing bowl, mix the cake flour and cornflour, season with salt and pepper and add the soda water. Mix with a fork or whisk – some lumps should remain.Heat 4–5cm of oil in a wide pot to 180°C (most of us don’t have a thermometer for this, so test a few drops of tempura batter to see if it sizzles). Dip each waterblommetjie into the batter to cover all sides, then place carefully into the oil. Fry in batches on both sides until golden (they won’t get very dark because of the cornflour) and fully cooked, then remove with a slotted spoon and drain on kitchen paper. Serve hot, with the aÏoli and the soy dipping sauce on the side.

    Keyword starter, vegetarian More

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    This Dark Chocolate & Date Fudge Is The Perfect Healthy Treat

    This decadent twist on an old classic is bound to do the trick. This will be your go-to easy fudge recipe for anything from a date night or picnic with friends to a healthy treat for when the cravings hit.

    READ MORE: This Simple Freezer-Friendly Pulled Pork Tortilla Recipe Is Perfect For Meal Prep

    Dark Chocolate And Date Fudge Recipe

    This decadent, yet healthy dessert only has 4 grams of sugar and is the perfect treat for any occasion.

    Prep Time 15 minsCook Time 0 mins

    Course DessertCuisine American

    Servings 64 servingsCalories 51 kcal

    1 Baking pan1 Food processor
    Non-stick cooking spray1 cup pitted Medjool dates1 tsp pure vanilla extract1/4 tsp kosher salt1 3/4 cup 70 percent dark chocolate, melted1/3 cup hazelnuts, toasted, skinned, and very roughly chopped1/4 tsp flaky salt
    Lightly spray a 20x20cm baking pan. Line with parchment paper, leaving an overhang on two sides; spray paper.Soak dates in boiling water for 10 min; reserve ½ cup liquid, drain, and transfer to a food processor along with vanilla extract and kosher salt.Add ¼ cup reserved liquid and puree, scraping down the sides and adding additional reserved liquid as necessary to blend, until smooth. Add chocolate and puree until smooth.Transfer mixture to the prepared pan, top with hazelnuts and ¼ tsp flaky salt. Refrigerate until set, at least 2 hours. Cut into 2.5cm squares. Store in the refrigerator for up to 2 weeks.

    Keyword chocolate, healthy

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

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    This Slow-Roasted Lamb Shoulder Recipe Is Perfect For A Special Occasion

    Got a dinner party on the cards? Maybe you’re having your family over? Or perhaps you just wanted to indulge with a delicious Sunday lunch (and use the leftovers for meal prep). This slow-roasted lamb shoulder recipe will be the star of any show and it’s pretty damn fuss-free.

    Need more motivation to make this meal? Here are 4 benefits of eating lamb:

    Lamb is rich source of high-quality protein (and we all love protein that packs a punch).

    It’s an amazing source of many vitamins and minerals, including iron, zinc, and vitamin B12. Now those are some seriously important vitamins and minerals.

    Eating lamb regularly may promote muscle growth, maintenance, and performance. So you can hit the gym hard and then eat this meal rest assured you’re fuelling yourself the right way.

    It helps prevent anaemia (and we all know how common it is for women to suffer from this). Now you can eat yourself healthier.

    Sold? We thought so. Now try this flavourful, melt-in-your-mouth lamb shoulder recipe below. Want more delicious recipe just like this one? Try out the cookbook Simply Seasonal by Ilse Van De Merwe.

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

    Slow-Roasted Lamb Shoulder On Herbed Couscous With Mint And Peas

    Lamb, mint and peas, they are a pretty solid trio you can rely on to deliver flavour in any recipe. This lamb is a great partner for the minted peas.Pro tip: Start the lamb early because it needs quite a few hours in the oven.

    Prep Time 15 minsCook Time 7 hrs 30 mins

    Course Main CourseCuisine French

    Servings 6 people

    1 Deep roasting tray
    ±12 Pickling onions, peeled but kept whole4–6 cloves Garlic, peeled but kept whole±2 kg Whole lamb shoulder5 ml Dried origanum250 ml Dry white wine250 ml Water500 ml Couscous500 ml Boiling water±30 ml Extra virgin olive oil250 grams Fresh or frozen peas10 ml ButterSalt and pepper, to taste20 grams Fresh mint, finely chopped (reserve some for topping)20 grams Fresh Italian parsley, finely choppedJuice and finely grated rind of a lemon
    For the lamb, preheat the oven to 220°C and place the onions and garlic in a large deep roasting tray. Place the lamb shoulder on top, scattering with origanum and seasoning with salt and pepper all over. Add the wine and water to the tray, then cover with a lid (or with foil). Roast for 30 minutes, then turn down the heat to 120°C and roast for another 6–7 hours until very tender and falling from the bone.About 30 minutes before the lamb is ready, place the couscous and boiling water in a bowl and season with salt. Cover with a lid or a plate and leave to steam for about 5 minutes. Fluff up the couscous with a fork, then add the mint and parsley, lemon juice and rind and olive oil. Stir well and add more salt if needed. Cover and set aside until ready to serve.Briefly cook the peas in boiling water and drain, then stir through the butter and season with salt and pepper. When the lamb is ready and completely fall-apart tender, transfer it with most of the pan juices (if the pan juices are too much, pour into a small jug and serve on the side) to a large serving platter along with the peas, scatter with a few whole mint leaves, and serve with the couscous on the side.

    Keyword dinner, lamb More

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    HIIT Things Up With This Simple But Powerful Couple’s Workout

    This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

    Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

    The HIIT Couple’s Workout

    1/ Skipping And Inchworm

    Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

    Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

    Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    2/ Knee-Raises

    Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

    3/ Skipping And Inchworm

    Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

    4/ Reverse Lunge And Squat

    Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

    to standing.

    Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    5/ Plank And Jump Over

    Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

    Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

    6/ Partner Leg Raises

    Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

    7/ Plank And High Knees 

    As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

    8/ Partner Roll-Ups

    Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

    Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

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    in diet and nutrition

    Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

    There are many upsides to following a vegan diet — plenty of fruits, vegetables, and fibre-rich nuts and legumes. But one major downside? No vegan pizzas. At least, not at most restaurants.
    I mean, seriously, finding a good vegan pizza is kind of like spotting a unicorn in the wild — it’s the stuff of legends! Luckily, these 20 vegan pizzas will satisfy even the most dedicated cheese-lover. Don’t believe me? Get ready to have your mind totally blown.
    Vegan Green Goddess Pizza
    Okay, so this pizza doesn’t actually include green goddess dressing, but it is jam-packed with green veggies layered on a basil white hummus spread.Per serving (1 slice): 332 calories, 8.9 g fat (1.1 g saturated), 18.8 g carbs, 4 g sugar, 793 mg sodium, 7.9 g fibre, 13.5 g proteinREAD MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now
    Skinny Mexican Avocado Pizza
    Wait, avocado pizza? My dreams have come true. This pizza is like a fiesta on a plate.Per serving: 171 calories, 4.1 g fat, 28.4 g carbs, 2.1 g sugar, 4.5 g fibre, 5.8 g protein
    Socca Pizza
    Yes, socca sounds super fancy—rest assured, it’s not. It just means that instead of wheat flour, the crust is made from chickpea flour. (Hello, gluten-free pizza crust.) Think of it as a chickpea pancake topped with your favourite veggies and cashew cheese.Per serving (1/2 pizza): 364 calories, 35.3g carbs, 6.6g fibre, 12.6g protein
    Summer Red Curry Naan Pizza
    Curry, naan, and pizza—three of the tastiest things ever. Add fresh summer vegetables and you have the perfect quick and light meal.Per pizza: 540 calories, 11.8 g fat (2 g saturated), 83.5 g carbs, 11 g sugar, 1178.5 mg sodium, 12.4 g fibre, 15 g protein
    Best Homemade Vegan Pizza
    This veggie vegan pizza will convert even the biggest skeptic who believes there’s no such thing as pizza without real cheese.Per serving (1 slice): 230 calories, 7.6 g fat, 35.8 g carbs, 3.3 g sugar, 6.7 g fibre, 9.7 g protein
    Vegan Berbere Chickpea Pizza
    It may not be your first instinct to top a pizza with this Ethiopian spice blend, but it makes for an incredibly flavorful meal. Plus, the creamy tahini dressing adds a cool, tasty texture.Per serving: 438 calories, 9 g fat, 72 g carbs, 5 g sugar, 896 mg sodium, 13 g fibre, 17 g protein
    BBQ Chickpea And Cauliflower Pizza
    Can we talk about this pizza for a minute? It combines all the tangy goodness of barbecue in a vegan pizza.Per serving (1 slice): 495 calories, 16.1g fat (2.5g saturated), 78.9g carbs, 19.3g sugar, 1548mg sodium, 8.9g fibre, 13.3g proteinREAD MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing
    Lemon Herb Socca Pizza
    Okay, who would have thought to add lemon to pizza? But combined with fresh herbs like basil, tarragon, and oregano, you have a zippy, zesty treat.Per serving (1/4 pizza): 279 calories, 16 g fat (4 g saturated), 18.8 g carbs, 4 g sugar, 391.5 mg sodium, 3.5 g fibre, 14 g protein
    Flatbread Pizza With Hummus
    If you’re wondering what to do with all your spring and summer vegetables, try this flatbread pizza. It’s fast and easy, making it a perfect weeknight meal.Per serving: 405 calories, 7 g fat, 68 g carbs, 14 g sugar, 437 mg sodium, 9 g fibre, 15 g protein
    Pizza Bites With Pesto
    How cute are these little pizzas? You get a little pesto, sautéed mushroom, tomato, and crispy dough all in one bite.Per serving: 136.5 calories, 8 g fat (1 g saturated), 15 g carbs, 3 g sugar, 239 mg sodium, 2 g fibre, 4 g protein
    Roasted Garlic And Portobello Mushroom Vegan Pizza
    Garlic and mushrooms make this vegan pizza a classic, not to mention, an easy weeknight dinner.Per serving (1/4 pizza): 237 calories, 6 g fat, 40 g carbs, 3 g sugar, 356 mg sodium, 2 g fibre, 7 g protein
    Sicilian Cauliflower Pizza
    Braised cauliflower, sun-dried tomatoes, golden raisins, and red pepper flakes—this vegan pizza hits all the major flavours. Add a couple of dollops of almond ricotta, and your taste buds will thank you.Per serving: 224 calories, 5g fat (1g saturated), 33g carbs, 16g sugar, 334mg sodium, 6g fibre, 9g protein
    Spinach Artichoke Pizza
    Think of this vegan pizza as your ultimate comfort food. Who can pass up the combo of spinach artichoke and pizza? Definitely not me.Per serving: 177 calories, 6g fat (1g saturated), 26g carbs, 1g sugar, 555mg sodium, 4g fibre, 7g protein
    Stovetop Pizza With Avocado And Roasted Cherry Tomatoes
    Don’t want to turn on your oven but still craving pizza? No worries: Your stovetop works just as well for this pie.Per serving: 911 calories, 28 g fat (4 g saturated fat), 149 g carbs, 3 g sugar, 1836 mg sodium, 17 g fibre, 22 g protein
    Sweet Potato Pizza Bites
    These mini sweet potato and pesto pizzas are a genius way to get your pizza and veggie fix. Plus, they make great party apps.Per serving: 48 calories, 2 g fat, 6 g carbs, 1 g sugar, 109 mg sodium, 1 g fibre, 1 g proteinREAD MORE: This Tasty Super Greens Pie Is The Best Way To Sneak In Your Veggies
    BBQ Chickpea Pizza
    You can’t have too many chickpeas or too much BBQ, so go ahead and make this vegan pizza the next time you need a satisfying dinner.Per serving (1/4 pizza): 301 calories, 6 g fat, 51 g carbs, 8 g sugar, 417 mg sodium, 10 g fibre, 12 g protein
    Thai Chickpea And Veggie Pizza
    Want to switch up your regular pizza? Try adding some Thai flavours and peanut sauce. Your taste buds will thank you.Per serving: 468 calories, 0 g fat, 14 g carbs, 8 g sugar, 57 mg sodium, 4 g fibre, 2 g protein
    Vegan Deep-Dish Pizza
    Just because you’re vegan doesn’t mean you have to give up deep-dish pizza, too. And while the thought of making pizza dough from scratch may make you nervous, don’t worry. This recipe is insanely easy.Per serving: 341 calories, 3 g fat, 66 g carbs, 6 g sugar, 540 mg sodium, 85 g fibre, 11 g protein
    Vegan Tortilla Vegetable Pizza
    Super-crispy pizza topped with spicy sauce? Sign me up. You’ll get two of your five servings of veggies for the day with this vegan pizza recipe.Per serving (1 pizza): 181 calories, 30g carbs, 5g fibre, 7g protein
    Vegan Greek Pizza
    If you’re a fan of Mediterranean flavours, you’re going to love this vegan Greek pizza. I’d totally opt for this over a Greek salad any day.Per serving: 470 calories, 19.2g fat (2.5g saturated), 66.1g carbs, 1.1g sugar, 1331mg sodium, 11g fibre, 14.7g proteinThis article was originally published on www.womenshealthmag.com  More