Markus Andrews

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    in fitness and body

    “Here’s How I Lost Over 20 Kilos And Regained My Confidence”

    One woman, powered by research and a strong resolve, lost over 20 kilos in just two years. Here’s how Carol did it.

    When 40-year-old Carol Mgenge was young, she thought that being big was natural for her body, taking the cue from her big-boned family. “I think it was [in] high school where I realized that no, it’s not normal for me to be this size,” she recalls. During her time at school, she started becoming interested in fashion but felt left out when clothes didn’t fit the way they were supposed to. “So I tried in school to get into sports, but I couldn’t get into any sport because of my size,” she says.

    She kept struggling along, trying different forms of exercise to lose weight. “I tried weightlifting, [but] nothing worked, actually,” she says. As time went on, she started accepting her weight but wasn’t happy with it. “And then I started realizing ‘No, you know what, maybe they are right. Maybe I’m born this way and that’s that,” she says.

    The turning point

    At the age of 36, Carol finished her studies and was about to graduate. As is custom, she wanted to look her best on stage, so she sought out the perfect graduation dress. “There was this pretty dress that I wanted and it couldn’t fit me,” she recalls. “I was so broken.” Carol resorted to asking someone to custom-make the dress for her, but it wasn’t what she wanted. She resorted to going back to the gym to try and shift kilos, but it took her two years to lose only two kilograms.

    “I wanted to quit but I said to myself, ‘You know what, let me just do this and break the myth that says that in my family, we are big’,” she explains. From then on, Carol made more of an effort and started doing research. “You’ll be surprised by all the wrong information you are given online,” Carol notes. She tried different diets in an effort to really shed some weight, even opting for something called the egg diet, where she ate tiny portions, including an egg and lots of citruses. While it worked, it wasn’t sustainable and once she stopped, the kilos piled back on. “I started doing my research and going for 20-minute walks every day, then doing park runs on Saturdays. But I was not losing any weight,” she says.

    The Change

    Carol, like most of us, scrolls through Instagram and follows weight loss and wellness pages as inspiration. It was there that she came across a Women’s Health live workout. Carol joined in and was struck by something the trainer said at the end. “You don’t have to be strict on yourself; put yourself under pressure for weight loss. Just take your time,” the trainer had said, adding, “80% of weight loss is down to what you eat and the other 20% is exercise.” This stuck out to Carol. At the time, she realized that she’d been eating lots of junk food for comfort. She decided to try something new. She opted for healthier, nourishing meals and stocked up on protein sources. “It works for me. I eat lots of protein now,” she adds. “I started watching what I each and followed the recipes that are published in Women’s Health magazine, which help me a great deal and improved my cooking as well.”

    Carol opted for filling smoothies for breakfast, then a healthy snack at around 11 am, like avocado. She’d have fish for lunch and get more exercise. Dinner would be protein-packed, with veggies. She also loves weightlifting and adds in cardio and dancing.

    Carol Mgenge’s weight loss results

    Over the course of two years, Carol lost more weight than she’d ever lost before. When she started, she weighed in at 98kg. Now, she weighs 74kg and can fit into clothes she couldn’t wear before. “I now wear a size 36, and I’d never worn a size 36 in my life,” she marvels. Now, Carol is training for a marathon. She also established a positive dialogue with her body. “Another thing I discovered is that your body talks to you. If I need water, my body tells me, and I drink water, not cooldrink,” she notes.

    To her, her journey is as much about weight loss as it is about demystifying cultural norms. “When you are a big, thick woman, they give you this impression that that’s how a woman is supposed to be,” Carol says. “And then you forget about what you want, how do you feel? And then how is going to affect you in the long run especially when you are a teen, going into womanhood.” Carol says her journey has impacted her life in many ways, including boosting her confidence. She’s now able to stand up in church and speak more confidently in ways she didn’t before. “I got into leadership; I’m able to stand in the pulpit and say something and I’m more comfortable now,” she says. And what better reward is there than that, really? More

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    in diet and nutrition

    Race Fuel: Exactly What You Should Eat And Drink For A Better Race

    When it comes to race fuel, it’s easy to think just your training should take you over the finish line. But for endurance feats, you need a little food to give your tank more power.

    Raeesa Solwa Mehtar, a biokineticist and running coach, has run multiple marathons, ultra-marathons and several half marathons. Here’s her advice on race fuel; what to eat and drink during the race — plus, what to avoid.

    “Personally, I’d say ditch the gels,” says Raeesa. “Do you feel that energy gels make you feel nauseous, sick or give you stomach issues? I know I do. I’ve run four marathons (all under four hours), one ultra (under six hours) and a couple half marathons and did not use any form of energy gels.” Instead, Raeesa fuels up on real food. “Whole food solubles can easily provide the nutrition and electrolytes needed for long-distance endurance efforts,” she says. Here are her go-to strategies for race fuel that’ll get you across the finish line feeling strong. 

    1. Drink lots of water leading up to race day.

    Your body needs to be thoroughly hydrated on the day of the race. “I usually have small sips of water during the race,” says Raeesa. Per experts, you should drink about two cups of water two hours before your run, then stay hydrated during the run, too. Go with your sweat as an indicator. Sweat is water loss from the body that needs to be replaced, so keep hydrating along with the rate at which you sweat.

    2. Eat a good race-day brekkie.

    “On the morning of the race, I have the same type of meal that I would normally have for breakfast, which is a smoothie,” says Raeesa. “You need to practise your pre-race meal strategy during training. The stomach needs to be trained to handle food during a long run.”

    One Co Ready-To-Drink Smoothie Box

    This selection of healthy, ready-to-go smoothies offers three different flavours in a compact bottle that you can stash in your bike kit or have before and after the race to fuel up.

    3. Replace your body’s electrolytes. 

    After the first 10 kilometres in a race, you need to start replacing electrolytes. “I sip on any form of energy drink, but you could also opt for coconut water, which will provide natural energy, potassium and magnesium,” says Raeesa. Electrolytes could also come from small amounts of food containing salt and sugars, like nuts.

    4. Go bananas!

    Bananas are one of the best energy sources you can have as a runner. They’re a good source of carbs and help prevent cramps. Supporters usually hand out bananas on the side of the road, so grab one.

    5. Pack some padkos.

    “Dates are easy to chew and are higher in sugar and carbs compared to other dried fruit – they’re one of my favourite pre-race snacks,” says Raeesa. “Though certainly not an all-natural, real food, gummy bears or jelly beans contain fast-digesting simple sugars, which will reach the bloodstream quickly, giving you a boost when you need it. Honey may just be nature’s version of a sports gel.”

    You can also make little oat balls as snacks and carry them for homemade, healthy fuel.

    Tropical Mix Snacking Bundle

    Combine these into a delish snack mix or pick and choose the ones you’d like to much on.

    Nanuki Boom Bar Seismic Crunch

    This bar, loaded with sunflower seeds and healthy cornflakes, makes for great race fuel.

    OhMega Macadamia Butter

    Choc-o-block with micronutrients and healthy fats, this delicious snack will keep you going for longer.

    Check out Raeesa’s running woman’s workout for killer abs:

    [embedded content]

    6. Don’t skip the taters.

    A baked potato wedges stand during a marathon or ultra race is like approaching an all-you-can-eat candy stand in the running world. They’re not the easiest things to carry (ew…mashed potato pocket!) but if you come across a stand along the road, grab some munchies for a hit of minerals and sustained energy.

    7. No surprises. 

    Be sure to test these new foods on training runs instead of during a race – just in case your stomach doesn’t react well to them while exercising (#totesawks). If gels do work for you, then, by all means, use them properly: drink enough water, train with gels months before, try different brands to see what suits you best and wash them down with water. More

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    in fitness and body

    Try This Tough-ish Workout To Really Build Your Strength

    Let’s admit it: most workouts are tough going. There’s always the element of challenging yourself every time you step up and throw down. But this workout, by Willow Way trainer and gym owner Alida Hendrikz, is tough as nails (ish) and will really test your mettle. At Willow Way, workouts work in six-week cycles. “Through our signature workouts, Strength, Effort, Grind and Speed, we focus on different strength movements, cardio, engine-building and gymnastics,” says Alida.

    Keen to give it a try? This tough-ish workout incorporates strength moves along with functional full-body movements that combined, make for an all-over torch that’ll burn calories like it’s nobody’s business.

    This workout consists of a warm-up and strength training circuit.

    Warm-Up

    For the warm-up, do three rounds of each move.

    10 Ring Rows

    Lateral Box step-ups, 8 per side

    10 Band pull-aparts

    The Tough-ish Workout

    Strength builder

    For this section, do a superset of moves for four minutes, completing three rounds.

    Barbell lunges, 8 per side

    Start by lowering your one leg into a lunge position, being careful to stabilise through your glutes and through your feet. Stand and return to start. That’s one rep.

    Pull-ups, between 9 and 12 reps

    The strict pull-ups can be performed with or without bands to help with assistance. You can break up the reps into smaller sets taking a quick break between reps to see if you can reach the top end of the reps range.

    EMOM (Every Minute On The Minute)

    For five minutes, work as hard as you can, completing this circuit before resting and going again for four rounds in total, giving you a quick 20-minute workout. “It is important to choose the right weight that will allow you to hit the rep ranges and challenge you to get the correct stimulus of the workout,” explains Alida. And don’t go too fast, she cautions, rather keep up a consistent tempo throughout that you can sustain.

    Minute 1: 15 Dumbbell floor presses

    Start by laying on the floor and bring your feet up closer to your body. Engage your core and keep your lower back pressed into the ground. Then, get your dumbbell ups and have your elbows not straight next to your body but more at a 45-degree angle from your body. Press the dumbbell up and breathe out when pressing up. Move through the movement with control.

    Minute 2: 20 Weighted box step-ups 

    Stand in front of the box and step up with one foot pressing through the heel to straighten your leg and make sure you are extended at the top before stepping down from the box. Make sure to engage your core, keeping your back straight and don’t drop your shoulders.

    Minute 3: 8 – 10 per side Dumbbell bent-over rows

    Keep your core engaged and your torso parallel to the floor. Exhale as you pull the dumbbell to your hip – control the movement on the way down and focus on keeping your shoulders square. Exhale as you pull the dumbbell to your body.

    Minute 4: 8 – 12 Knee tucks / Toes to bar 

    Jump onto the rig in an active position making sure your core and lats are engaged and that you have a full grip on the bar. From the active hanging position use your core to drive your knees to your chest and back down. Control the movement and perform as slow and strict as possible. If you’re doing toes to bar, the principle remains the same.

    Minute 5: 10 Calorie row  

    See exactly how they’re done with this video below: More

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    in fitness and body

    The 28 Best Winter Workout Gear To Bag, RN

    If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.

    Sports bras

    adidas Lift Your Mind Powerreact bra

    Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.

    Asics Nagino seamless bra

    Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.

    Cotton On Workout training crop

    This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.

    New Balance Shape Shield Printed Crop Bra

    Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.

    Tights

    Copenhagen Cartel Power leggings

    Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!

    Kheper VPOP tights

    We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.

    Mr Price Sport Elite Power Tights

    With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!

    Reebok Lux Perform High-Rise Tights

    These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.

    Under Armour Outrun the cold tight II 9

    Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!

    Tops

    adidas Lift Your Mind Training Graphic Sweatshirt

    Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.

    Mr Price Sport Crop Top

    This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.

    Under Armour Outrun The Cold top

    This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?

    Nike Therma-FIT One

    Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.

    Jackets

    Asics visibility jacket

    This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.

    Burnt Aspen Lightweight Jacket

    Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.

    K-Way Cascade Waterproof Rain jacket

    Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.

    Nike Therma-FIT ADV Women’s Downfill Running Gilet

    This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.

    Shoes

    adidas X_Plrboost Shoes

    Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.

    Under Armour Hovr Machina 3 Storm

    These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.

    Reebok Nano X3

    Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.

    Puma ForeverRUN NITRO

    Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.

    New Balance Fresh Foam X 1080 v12

    Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.

    Accessories

    Fit Gymwear Face Cover

    Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.

    Cotton On Active Drink bottle

    Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.

    Cotton On Active Crossbody Bag

    Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.

    Old Khaki Aztec Multi-Scarf

    Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.

    Burnt Activewear Daily Crew Socks

    Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.

    Mr Price Sport Reflective Arm Warmer

    Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.

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

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    in fitness and body

    The 30 Best Winter Workout Gear To Bag, RN

    If you’re looking for comfy warmth during cold-weather sessions, look no further than this winter workout gear. The pieces we’ve chosen have added warmth without that stuffy feeling, repel moisture like a toxic ex and keep you cool but comfy during early-morning runs, outdoor sessions in the wind and more.

    Sports bras

    adidas Lift Your Mind Powerreact bra

    Made for that compressive-ain’t-going-nowhere feel, this bra offers support for lifting and light runs and training sessions. Plus, with at least 60% of it made from recycled materials, you can’t go wrong.

    Asics Nagino seamless bra

    Made for low-impact workouts, this stretchy bra accommodates your movements. 50% of the materials are recycled (yay!) and there are breathable zones at the back to facilitate airflow during the sweatiest of sessions.

    Cotton On Workout training crop

    This high-support bra, made with adjustable straps for those of us with ever-changing bodies, is made to support. It’s also go an adjustable clasp and of course, moisture-wicking fabric.

    New Balance Shape Shield Printed Crop Bra

    Moisture-wicking NB DRYx technology keeps you from getting that icy sweat feel when running in the cold. It’s also uber stretchy while being lightweight and provides maximum coverage.

    ACTV8 Extreme Control Black Crop

    Made with moisture-wicking fabric, offering high support and adjustable straps, this bra will tackle jumps, direction changes and lunges with ease.

    Tights

    Copenhagen Cartel Power leggings

    Copenhagen Cartel products are made from almost 80% reclaimed ocean waste and contribute to cleaning up our oceans. They’re breathable and don’t show through, no matter how deeply you squat. Bonus: pockets included, people!

    Kheper VPOP tights

    We LOVE a local brand and these cute tights can take you from the gym straight to the party. Plus, they’re odour-resistant, which is super helpful when it comes to those rank sweaty smells. Plus, they’re super soft.

    Mr Price Sport Elite Power Tights

    With expert detailing that elongate and shape your legs, these tights are also stretchy, so you can horse pose away in comfort while moisture-wicking fabric pulls sweat away from the body, to keep you dry. Bonus: pockets!

    Reebok Lux Perform High-Rise Tights

    These compression tights, with high waistband, will have you feeling secure as you power through HIIT workouts. Mesh panels at the back create more breathability, plus there’s odour-repelling tech so your gear doesn’t smell awful.

    Under Armour Outrun the cold tight II 9

    Not only are these tights beautiful, they’re also teched-out. Under Armour Storm Technology provides protection from the elements, whether it be wind or rain. Moisture rolls right off of the surface, allowing you to stay dry when conditions take a turn for the worse. It also has a few pockets – score!

    Tops

    adidas Lift Your Mind Training Graphic Sweatshirt

    Yes, you can train in this sweater. It’s made with moisture-wicking fabric while keeping you snug during cold sessions outdoors. Bigger sleeves create that little bit extra room to move around in.

    Mr Price Sport Crop Top

    This warm and stylish cover-up with criss-cross detailing on the hem will keep you toasty during runs and errands in the cold.

    Under Armour Outrun The Cold top

    This top won’t allow the elements in, and moisture rolls right off. It’s also kitted out with little peep-holes so you can check your smartwatch without having to roll up your sleeves. Plus, the higher neckline keeps you protected from wind and rain. What’s not to love?

    Nike Therma-FIT One

    Soft fleece is the main material used in this top but it won’t overheat you. It remains sweat-wicking while the stylish cut flatters those tights you love so much.

    Jackets

    Asics visibility jacket

    This jacket, made from lightweight fabric, protects you from the elements, while mesh under the arm area keeps you cool and sweat-free. Front pockets are also clutch for storing the essentials.

    Burnt Aspen Lightweight Jacket

    Lightweight but warm, this stunning pullover does away with wind and rain on your top half. The high collar with a rounded hoodie and a quarter lightweight zip allows you to adjust the warmth. Plus: pockets for the essentials.

    K-Way Cascade Waterproof Rain jacket

    Think of this jacket as the shell protecting you from the elements. Its high neckline keeps out wind and icy droplets, plus the straps on the arms mean you can easily adjust the tightness. And you can draw the hood tighter around your face with adjustable straps.

    Nike Therma-FIT ADV Women’s Downfill Running Gilet

    This body warmer is so soft but durable and can be folded up into the side pockets for when you’re ready to layer down. Since it’s made from down feathers and finished with water-repellent fabric, you’ll stay cosy.

    ACTV8 Hyper Glide Grey Run Jacket

    With an adjustable hood, this jacket takes you from rain to windy days with ease. It’s also got reflective tech so you’re fully seen on those evening or morning runs.

    Shoes

    adidas X_Plrboost Shoes

    Made with a series of recycled materials, this upper features at least 50% recycled content. It’s also responsive, since it uses proprietary BOOST tech to propel you forwards and hit the ground flying.

    Under Armour Hovr Machina 3 Storm

    These shoes are made for running, with UA Storm technology treated upper that repels water without sacrificing breathability. Responsive UA HOVR™ cushioning reduces impact, returns energy & helps propel you forward. All-over reflectivity keeps you visible on low-light sessions.

    Reebok Nano X3

    Finally, a training shoe you can actually run in! An all-new Lift and Run Chassis system compresses when you lift and creates support, but when you push off to run, it gives you that extra oomph to go faster. Keep a lookout for this shoe drop; it launches on the 8th May.

    Puma ForeverRUN NITRO

    Made this stability in mind, pronators will love this shoe. An asymmetrical heel counter holds the foot in place through every stride while a firm density ankle support keeps your foot stabilised. The cushioned sole also responds to pressure, with nitrogen-injected foam designed to provide superior responsiveness.

    New Balance Fresh Foam X 1080 v12

    Made for both training and running, this shoe does it all. Part of the shoe is made with renewable resources to reduce the carbon impact while the sole spreads pressure evenly throughout to give you superior comfort.

    Accessories

    Fit Gymwear Face Cover

    Icy mornings will no longer prosper over you! This breathable face cover allows you to breathe while taking out the sting of cold air whipping your face.

    Cotton On Active Drink bottle

    Stainless steel keeps our coffee hot for post-run drinks while this fun colour matches your outfit nicely. You can’t go wrong with a spill-proof built-in straw, either.

    Cotton On Active Crossbody Bag

    Adjustable straps mean you can wear this as a fanny pack during your runs and then convert it into a chic crossbody bag for running errands. There are pockets galore for storing your phone, cards, keys and anything else.

    Old Khaki Aztec Multi-Scarf

    Cold no more! This multi-scarf can be worn over your arms, legs or neck for added comfort on long, chilly hikes, boot camps and runs.

    Burnt Activewear Daily Crew Socks

    Reviewers say it feels like you’re walking on clouds and they’re just so aesthetically pleasing over a pair of tights and your fave sneakers.

    Mr Price Sport Reflective Arm Warmer

    Wear these under your top for added warmth and layer down when you get warm enough. They’re breathable and light without feeling like there’s a boa constrictor on your arm.

    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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    “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