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    in diet and nutrition

    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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    in diet and nutrition

    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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    in fitness and body

    This Full-Body Bodyweight Workout Builds All The Muscle

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

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

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

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

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

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

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

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

    Beginner-Friendly, Low-Intensity Moves

    1. Plank

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

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

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

    2. Deadbug

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

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

    3. Incline Pushup

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

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

    4. Squat to Lunge

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

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

    5. Glute Bridge

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

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

    6. Step Up

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

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

    7. Tempo Squat

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

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

    8. Military Press

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

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

    9. Pushup Plus

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

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

    10. Around the World

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

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

    Advanced, High-Intensity Moves

    1. Burpee 180 Jump

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

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

    2. Plank Up-Down

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

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

    3. Bulgarian Split Squat

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

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

    4. Single-Leg Glute Bridge

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

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

    5. Hand-Release Pushups

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

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

    6. Prone Pull

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

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

    7. Bear Crawl

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

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

    8. Walk-Up Squat

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

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

    9. Tricep Pushup

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

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

    10. Jumping Split Squat

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

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

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

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

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

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

    What is sea moss?

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

    What are the benefits of sea moss?

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

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

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

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

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

    So, does sea moss work for weight loss?

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

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

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

    What are the downsides?

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

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

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

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

    Ophela Mhlauli’s first trimester

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

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

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

    The second trimester

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

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

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

    The third trimester

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

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

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

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    Salt-Free Ways to Flavour Your Food

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

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

    Try these salt-free flavourings

    Grains

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

    Vegetables

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

    Meats

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

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

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    in fitness and body

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

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

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

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

    Dance ‘till you drop 

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

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

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

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

    Boost your brain  

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

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

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

    Shake it off   

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

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

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

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

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

    Dancing workout apps

    Steezy

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

    FitOn

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

    TikTok

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

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    in diet and nutrition

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

    Did someone just say ‘healthy cheesecake’?!

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

    Pair This Cheesecake Recipe Along With…

    Let’s Bake Something Healthy

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

    Nutritional Information Per serving:

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

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

    Try it with Greek-style yoghurt.

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

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

    Raspberry Yoghurt ‘Cheese’ Cake

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

    Prep Time 15 minsCook Time 50 mins

    Course Dessert

    Servings 8Calories 109 kcal

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

    Keyword dessert More