Markus Andrews

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    in diet and nutrition

    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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    in diet and nutrition

    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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    in fitness and body

    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.

    Download your free 28-day Essential Guide To Self-Care by entering your details below. *Terms and Conditions Apply. More

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    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

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    The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

    Bird or bacon? No need to choose. There’s a no-membership-required policy for this club. Step right up for a feast of flavour when you try out this chicken club salad recipe.

    Best part? We know how busy you are so we’ve built in a mindful task you can do while you are cooking.

    How To Maximise Your Meal Time Prep

    A 2018 study suggested that writing about positive experiences for just 15 minutes a day, three times a week, may boost resilience and help ease feelings of anxiety and stress. Now, it’s time to embrace the power of putting pen to paper in the 20 minutes your club chicken roasts.

    Don’t know where to start? Here are some journalling prompts:

    What three ordinary things bring you the most joy?

    What is one good thing that happened to you today?

    What five personality traits are you most thankful for?

    What’s something about your health or body that you’re grateful for?

    Chicken Club Salad Recipe

    Serves 4–6

    “I like to cook this with bone-in cutlets and then, once the chicken is done and rested, I cut the bone out and slice the meat. If you find this a little daunting, just ask the butcher to debone the cutlets for you first or use thigh fillets. Thighs are forgiving; you’ll just need to reduce the cooking time as explained below.” says Lucy Tweed, author of cookbook Every Night of the Week.

    Ingredients

    1kg Chicken cutlets (thighs), bone in, or thigh fillets

    Olive oil, for brushing

    Sea salt

    150g Round pancetta, thinly sliced

    1/4 Baguette (or 1/2 small one), thinly sliced on the diagonal

    2 Avocados, peeled and cut into wedges or slices

    1/2 Iceberg lettuce, cut into thin wedges

    3 Very ripe tomatoes, sliced into thin rounds

    125ml Vinai-no-regrette

    2 Tbsp Chives, finely chopped

    Vinai-no-regrette (makes approx. 375ml):

    125ml Lemon juice

    1 Garlic clove, peeled and smashed

    2 Tbsp Dijon mustard

    2 tsp Each sugar and sea salt

    50g Parmesan, grated

    250ml Extra virgin olive oil

    Optional Ingredients:

    Fresh bread, to transform it from a salad into the stacked sandwich you love. Be sure to use thick slices of a crusty bread, like baguette.

    Method

    Preheat your oven on grill.

    Brush the cutlets or thigh fillets with oil and season with salt. Place, skin-side up, on a baking tray and grill for 5 minutes until crispy.

    Switch to oven mode and set to 180°C.

    Cook the chicken cutlets for 10 minutes (if you’re using thigh fillets, skip this bit).

    Add the pancetta, softly scrunched or folded in little clusters, to the baking tray with the chicken.

    Place the baguette slices onto the tray too (if using), allowing them to soak up the fatty juices.

    Return to the oven and roast for a further 20 minutes until the pancetta and bread are crisp and golden and the cutlets or thigh fillets are cooked through. Good time to journal.

    Remove from the oven and allow to cool to just warm.

    Cut out the bones if you used cutlets and cut each piece of chicken into about four jaunty slabs. Assemble the roasted stuff on a platter, along with the avo, lettuce and tomato. 

    Dress with the vinaigrette and scatter with chives. More

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    Will Eating Less Really Help You Shrink Your Stomach?

    We’ve all heard that ‘old wives-tales’ about how cutting kilojoules will cause your appetite to reset. That eventually, your stomach will actually shrinks, so tinier portions will fill you up.

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

    Ok, yes, your stomach does shrink… temporarily

    If it sounds like a bit of a stretch, that’s because it kind of is, according to experts. Yes, your stomach does boast rubber band-like properties that allow it to change size. This elasticity makes it easier to get your feast on when presented with an epic spread, and it also helps us avoid starving in times of famine. (Something most modern humans don’t have to worry about. But back in our cave-people days, it was rather useful.)

    As for shrinking? Your stomach can quickly snap back to normal size after a huge meal. But, FYI, it’s not going to continue to get smaller—even if you start eating less.

    How the stomach really works

    Think about it, if eating less was all it took to shrink the size of your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But it’s not true, according to findings published in the journal Gastroenterology. Everyone’s stomach is pretty much the same size, regardless of how much they weigh.

    READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    If you’re still not convinced, consider this: Your body was designed to take in enough kilojoules to keep it going, even during times when there’s no food to be had. So you better believe that it’s not going to make your stomach smaller when you start rationing portions.

    Shrink your portions

    Let’s face it, most of us tend to feel hungrier when we slash our kilojoule intake (your body thinks it’s starving). Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.

    It’s the science-y way of basically saying: Drastically cutting your portions not only won’t shrink your stomach—it’ll probably backfire. And if you actually managed to drop weight, you’ll probably just regain it and then some.

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

    Losing weight is not impossible, and research has found that your body can adjust to less food and register fullness from it, over time. But in order to do it (and be successful), you need to cut back on food slowly—so your body doesn’t suddenly freak out and think that it’s starving. That means instead of embarking on a crash diet, try cutting back by just 418 or 836 kilojoules a day. It’s enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that you’re depriving it of nourishment. More

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    How To ‘Spring Clean’ Your Fitness Gear For Better Workouts

    By Gina Beretta
    Ahh, the circle of life (for your fitness gear). Like the milk in your fridge, even your favourite sports bra has an expiry date.
    Serious question… when was the last time you cleaned out your fitness gear? You really do put your workout wear through it’s paces. All that sweating, washing and vigorous wearing will ultimately compromise your comfort and performance. So, here we’re giving you the tools you need so that you’ll know when it’s time to ‘throw in the towel’ — or, rather, your bra, tops and socks.
    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Compression Garments
    Life span: Six months to one year
    Designed to help increase circulation, compression tights, socks and sleeves may help speed post-workout recovery too, research suggests. Inevitably, though, they stretch over time and lose efficacy.
    Time to tossCompression clothes should have a super-snug, almost uncomfortable fit. If it’s getting easier and easier to slide them on or if fibres are coming out of the fabric, you’re probably not getting the full benefits.
    Make ’em lastWash after every (yes, every) wear, since body oils and dirt can compromise their compression. Don’t machine-dry and avoid wringing and twisting.
    READ MORE: Your Best Guess – Three Easy Ways To Wear Jewellery
    Sports Bras
    Life span: One year (or less, if you’re doing high-impact workouts)
    Supporting the girls is no easy task: the physical stress of stopping boob bounce degrades a bra’s elasticity.
    Time to tossYou’re starting to chafe, the bra rides up when you raise your arms or your boobs move more during workouts.
    Make ’em lastCleaning by hand is ideal, but if you do use the machine, fasten hooks first, put the bra in a mesh washing bag, then drip-dry to avoid warping.
    Swimming Costumes
    Life span: Six months to two years
    Pool chemicals break down the fibres, making your cozzie lose shape; this creates drag, which can slow you down.
    Time to tossBaggy crotch, faded spots or tiny white fibres popping out.
    Make ’em lastRinse with tap water post-swim. Squeeze out excess water and lay flat to dry.
    READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure
    Socks
    Life span: One to three years
    That thin fabric can hold up to your stepping and sliding only so long, leaving you prone to painful friction and blisters when it gives out.
    Time to tossThey’re stretched out, you see holes in the heel or around the ball of your foot, or you get more blisters than usual.
    Make ’em lastWear them only during your workout. Dry on low heat to prevent shrinkage.
    READ MORE: 6 Ways To Melt-Proof Your Make-Up This Summer
    Moisture-Wicking Tops
    Life span: Six months to five years plus
    These shirts draw sweat away from your skin to help regulate body temp. Most synthetics are chemically treated or have technology woven in that lasts 25 to 50 washes.
    Time to tossIt can be hard to tell, but gradually they’ll become less effective at keeping you dry.
    Make ’em lastFollow washing directions religiously to prevent wicking power from fading prematurely.
    Waterproof Jackets
    Life span: Five years plus
    A good topper can protect you in two ways: the layers block moisture so it can’t penetrate and they also prevent sweat from getting trapped. The result is breathability and dryness.
    Time to tossYou’re sweating up a storm (because the coat is trapping moisture and heat), water seems to seep into the fabric, or the jacket is starting to smell (even when clean).
    Make ’em lastIdeally, wash no more than twice a year to keep the chemical finish intact (but if the coat is visibly dirty, more cleaning is okay). Tumble dry in heat, which reactivates the surface repellent. More