Markus Andrews

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    in diet and nutrition

    These 13 Simple Mocktails Are So Good, You’ll Make Them Long After Dry January

    Like it or not, alcohol is a major part of our daily lives. People enjoy wine with dinner, grab drinks with friends or co-workers after a long week, and raise glasses of Champagne to toast newlyweds. And while consumption in moderation (especially of wine) can offer a few benefits (it has antioxidants), too much alcohol can seriously put a wrench in your healthy-living goals. Enter mocktail recipes.

    For those of us looking to drink less booze, the non-alcoholic drink options out there aren’t exactly exciting. And they don’t quite serve the same purpose that many alcoholic drinks can when it comes to elevating your food. After all, nothing quite goes with steak quite like red wine, or pretzels with beer.

    That’s why we found 13 amazing non-alcoholic mocktail recipes that will work with your own cooking. These mocktail recipes are easy to make, delicious, and aren’t just juice.

    READ MORE: What Is Dry January — And What Are The Health Benefits? Experts Weigh In

    1. Lemongrass Iced Tea

    Cals 24 | Fat 0G | Carbs 6G | Protein 0G | Serves 6

    Ingredients:

    3 Lemongrass stalks

    6 Green teabags

    2 Tbsp Honey

    Ice

    6 Sprigs of mint, plus extra, to serve

    Directions

    Halve the lemongrass stalks lengthwise, then smash with the back of a knife (careful, now).

    Pop them in a pan, add 1.4l water, bring to a boil, reduce the heat and simmer for 5 mins.

    Take off the heat, add the tea bags and honey, and allow to brew for 5 mins.

    Strain into a jug and stir in 470ml of cold water. Serve over ice with mint. Zing.

    2. Rosemarie Pear Spritzer

    This pear variety is native to SA. Yay!

    Cals 169 | Fat 0G | Carbs 41G | Protein 0G | Serves 2

    Ingredients:

    65g Sugar

    1 Vanilla pod

    5 Cardamom pods

    2 Ripe Rosemarie pears

    6 Tbsp Apple cider vinegar

    Ice

    Sparkling water

    Directions:

    In a saucepan, bring the sugar, vanilla, cardamom and 125ml of water to a boil.

    Cut a few pear slices for garnish and roughly chop the rest; add to the pot.

    Reduce the heat and simmer for 10 mins, then let it stand for 30 mins.

    Strain, then stir in the apple cider vinegar. Pop in the fridge to cool.

    Line 2 glasses with the pear slices, add ice and divvy up the mixture. Top with sparkling water.

    3. Cherry Crush

    Cals 119 | Fat 0G | Carbs 30G | Protein 1G | Serves 6

    Ingredients:

    50g Sugar

    4 Cloves

    1 Star anise

    3cm Piece of ginger, sliced

    1l Cherry juice

    Crushed ice, to serve

    Directions:

    Pour 125ml water and the sugar into a saucepan.

    Stir in the cloves, star anise and the ginger, bringing gently to a boil.

    Reduce the heat and simmer (refrain from stirring) until the sugar dissolves – it should take about 3 to 4 mins.

    Once cool, strain the syrup into a jug and stir in the cherry juice. Fill your glasses with crushed ice and pour in your cocktail. Berry nice.

    4. Tangerine Sour

    Cals 74 | Fat 0.5G | Carbs 16G | Protein 2G | Serves 1

    Ingredients:

    125ml Naartjie juice (you’ll need about 6 naartjies) plus some peel to garnish

    1 tbsp Lemon juice

    1/2 tsp Real maple syrup

    1 tbsp Egg white

    3 Dashes orange bitters

    Ice

    Directions:

    Pop all the ingredients except the peel in a cocktail shaker and shake vigorously (see, that hen do cocktail-making class wasn’t a complete waste of time) for 1 min.

    Pour over ice and garnish with a sliver of naartjie peel. Voila.

    5. Green Mary

    Cals 75 | Fat 1G | Carbs 17G | Protein 2G | Serves 6

    Ingredients:

    225g Tomatillos, husked (Can’t find them? Use green tomatoes or unripe red tomatoes with a squeeze of lime)

    1 Cucumber, peeled and chopped

    4 Stalks celery, chopped

    50g Fresh coriander

    1 Jalapeño chilli, deseeded

    115ml Lime juice

    30g Fresh horseradish, squeezed of excess moisture

    2 Tbsp Peppadew brine

    1 tsp Green Tabasco

    ¼ tsp Salt

    ½ tsp Pepper

    Ice

    Celery, to garnish

    Pepperoncini or jalapeño, to garnish

    Aleppo pepper, to garnish

    Directions:

    Pop the tomatillos or tomatoes, cucumber, celery, coriander, jalapeño and lime juice in a blender and whizz until smooth (about 1 min). Strain through a medium-mesh sieve into a measuring jug, pressing to extract as much juice as possible.

    Next, whisk in the horseradish, Peppadew brine, hot sauce, salt and pepper.

    Serve over ice, garnished with celery and pepperoncini or jalapeño, in a glass rimmed with Aleppo pepper for max presentation points.

    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

    6. Guava Margarita

    Cals 78 | Fat 0G | Carbs 20G | Protein 1G | Serves 1

    Ingredients:

    Ice

    115g Guava nectar

    3 Tbsp Orange juice

    2 Tbsp Lime juice

    Salt

    Lime wedge, to garnish

    Directions:

    Fill a cocktail shaker with ice, then add the guava nectar and the juices and shake it like a Polaroid picture. Don’t have a cocktail shaker? Just chuck everything in a blender for a frozen version. (Don’t have a blender? Haai shame.)

    Strain into a salt-rimmed glass filled with ice. Serve with a slice of lime, as fancy as you like.

    7. Ginger Hibiscus Spritzer

    Cals 23 | Fat 0G | Carbs 6G | Protein 0G | Serves 8

    Ingredients:

    5cm Piece of ginger, sliced

    6 Tbsp Dried hibiscus flowers

    3 Tbsp Agave syrup

    Ice

    Sparkling water

    Directions:

    Bring, the ginger, hibiscus, agave and 240ml water to a boil, then lower heat and simmer for 5 mins.

    Remove from the heat and let it stand for 10 mins before straining into a jug and stirring in 480ml of cold water.

    Pour a few tablespoons into each glass and top with sparking water or PURA Soda Cranberry. It’s low in sugar, natural and colourant free.

    8. So-Cal Mule

    Sylvie Gabriele, owner of Love and Salt, in Los Angeles created this mocktail recipe that pairs best with fish. | Serves 1

    Ingredients:

    80ml sparkling lemonade

    60ml pear juice

    20ml fresh lime juice

    20ml maple syrup

    Directions:

    In a highball glass, combine limeade, juices, and maple syrup and stir.

    Add ice and garnish with a sprig of mint.

    9. Ginger Fizz

    This mocktail recipe created by Sylvie Gabriele pairs best with chicken. | Serves 1

    Ingredients:

    1/2 tsp grated ginger

    2 thin slices fresh mango

    60ml mango juice

    120ml ginger beer

    Directions:

    In a tall glass, muddle ginger and mango slices.

    Add mango juice and ginger beer and stir.

    Add ice and garnish with a slice of lime.

    10. Sparkling Tart Apple

    Another Sylvie Gabriele creation. This one pairs best with steak. | Serves 1

    Ingredients:

    150ml sparkling apple-grape juice

    1/2 tsp balsamic vinegar

    Directions:

    Pour juice into a wine glass and add vinegar.

    Garnish with a sprig of fresh rosemary.

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

    11. Lyre’s Penicillin

    A modern classic with warm, soothing flavours of honey, citrus, ginger, and Lyre’s American Malt.

    Ingredients:

    Directions:

    Shake briefly with ice.

    Strain over large ice cubes and serve in an old-fashioned glass.

    12. Lyre’s Amalfi Spritz

    A tall refreshing, slightly citrusy beverage is perfect for those warm summer nights.

    Ingredients:

    Directions:

    Add all ingredients in a glass.

    Stir and fill with fresh cubed ice.

    Serve in a large or stemless wine glass.

    13. Lyre’s Mojito

    What’s not to love about a classic mojito? Serve in a highball glass with a lime wheel and mint sprig.

    Ingredients:

    Directions:

    Add all ingredients into the glass.

    Fill with fresh ice cubes and stir.

    Add soda and garnish.

    Text: Jessie Van Amburg, Isobel Bridge and Trish Clasen | Photography: Chelsie Craig, Getty Images/iStockphoto | Food Styling: Rebecca Jurkevich More

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    5 Vegan Breakfast Recipes To Help You Ace Veganuary

    Looking for plant-based recipes for Veganuary that are more inspiring than a banana smoothie? If you feel that your vegan breakfasts are getting samey-samey, shake things up with these nutrient-packed, filling recipes to fuel you for the day ahead.
    These vegan recipes are courtesy of healthy foodie Alice Liveing and appear in our bonus book special: Little Book Of Breakfasts: 33 Recipes To Energise You For The Day Ahead.
    1. Spicy butter beans on sourdough

    This vegan recipe can be made gluten-free too if you swap the bread for a gluten-free bread of your choice.

    Ingredients

    Glug of olive oil
    1 shallot, finely chopped
    small garlic clove, crushed
    1⁄2 tsp smoked paprika
    200g tin of butter beans, rinsed
    200g tin of chopped tomatoes
    salt and pepper
    1 slice of sourdough

    Method

    Add the olive oil to a saucepan, then throw in the shallot and garlic, along with half a tablespoon of water and the smoked paprika and leave to sweat for a few mins.
    Next, add the butter beans and chopped tomatoes and leave to simmer on a low heat for around 20 mins, seasoning as desired. While that’s doing its thing, toast the sourdough. Serve the beans on toast and dig in.

    2. Cinnamon oats with stewed apple

    We love powering up our oats with extra fruit, like bananas, berries and stone fruit. Think of this as a healthy apple crumble breakfast.

    Ingredients

    1 small apple, cut into chunks
    1 tsp ground cinnamon
    50g whole rolled oats
    1 tbsp chopped dates
    1 tsp mixed seeds
    almond milk, to cover

    Method

    Begin by throwing the apple chunks into a saucepan with two tablespoons of water, along with the cinnamon, and gently simmer with the lid on for 3 to 5 mins.
    Leave them until softened, then add the oats, dates, and seeds and cover with almond milk. Cook this through until gently simmering, then serve and tuck in.

    READ MORE: 14 Of The Best Vegan Protein Sources

    3. Smashed avocado and mushrooms with vegan pesto

    You can get ready-made vegan basil pest from Princess Pesto

    Ingredients 

    2 tbsp olive oil
    200g mushrooms, sliced
    1⁄2 avocado
    1 slice of sourdough, toasted
    1 tbsp pesto
    salt and pepper

    Method

    Begin by adding one tablespoon of olive oil to a frying pan, then fry the mushrooms until slightly browned and cooked through.
    Mash the avocado and spread it over the sourdough toast.
    Combine the pesto with the remainder of the olive oil, then place the mushrooms on top of the avocado toast, followed by a good drizzle of your pesto sauce. Season and chow down.

    READ MORE: How To Make A Vegan Bolognese… With A Twist

    4. Vegan strawberry smoothie bowl

    Freezing berries (and other fruit, like bananas, mango, melon, pineapple) is a great way to always have these nutrient-packed powerhouses at hand.

    Ingredients

    6 large strawberries
    65g oats
    200ml oat milk
    100g frozen raspberries
    3 large ice cubes
    desiccated coconut (optional)
    almond flakes (optional)

    Method

    This one’s nice and simple. Blitz all the smoothie ingredients (save for the coconut, almonds and one strawberry) in a blender, then pour into a bowl. Top with whatever you fancy – I like desiccated coconut and almond flakes for added crunch.

    READ MORE: Raw Vegan Dark Chocolate Tart Recipe
    5. Porridge with plum and pistachio

    Adding a scoop of vegan protein powder to your oats, smoothies or smoothie bowls helps keep you feeling fuller for longer.

    Ingredients

    1⁄2 tsp coconut butter or oil
    1 large plum, cut into thin wedges
    50g whole rolled oats
    200ml unsweetened almond milk
    1⁄2 tsp ground cinnamon
    1⁄2 scoop of vegan vanilla protein powder (or similar)
    15g pistachios, shelled
    1 tsp maple syrup

    Method

    Preheat the oven to 180°C, then line a baking tray with foil and lightly grease with coconut butter or oil.
    Arrange the plum wedges on the baking tray and roast in the oven for 15 mins or until softened, turning halfway through.
    Meanwhile, put the oats in a small saucepan over low heat, add the almond milk and cinnamon, then gently simmer for a few mins, stirring often. Stir in the protein powder and continue to cook for another few mins, adding an extra splash of milk if needed.
    Roughly chop the nuts or put them in a sandwich bag and give them a bash with a rolling pin. Serve the porridge in a bowl, top with the roasted plum pieces and nuts, and then drizzle with maple syrup.

    READ MORE: 4 Healthy Vegan Dinner Recipes Worth Making
    These recipes were originally extracted from Clean Eating Alice Eat Well Every Day (Harper Thorsons), photographs by Martin Poole. Visit Alice’s website for more healthy foodie inspo. More

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    Try This Trendy And Delicious Vegetarian Orzo Pasta Recipe Now

    Have you been seeing orzo pasta all over your TikTok FYP or being used in Insta Reels everywhere and not quite sure what this new trendy ingredient is? Well, you’re in luck! We’re here to explain and then give you a recipe that will have you firmly on the orzo train in no time.

    What Is Orzo?

    It may look similar to rice but it definitely isn’t (and it definitely isn’t gluten-free either). Orzo is a thin, oval rice-shaped pasta. It is traditionally made with semolina flour which is a type of flour made from Durum wheat, but it can also be made of whole grain.

    READ MORE: 10 Healthy Summer Recipes You Can Make In Under 20 Minutes

    When you’re looking to buy orzo, as with any store-bought pasta, you want to find a quality brand that uses quality ingredients. We’re talking about a brand that uses semolina with higher protein content. Not only is it important to hit your #proteingoals, but this creates a sturdier pasta that is better to cook with and won’t leave you eating a mushy meal.

    Now that you know what it is, it’s time to find out what it tastes like with this recipe!

    READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

    Orzo Pasta With Roasted Pumpkin, Red Onion, Feta & Almonds

    Serves 4 as a main course and 6-8 as a side dish

    This dish is as good served at room temperature as it is served warm. It can certainly be a vegetarian main course, but also as a side dish as part of a bigger spread, says Ilse van Der Merwe, the creator of this delish recipe and author of cookbook Simply Seasonal.

    But hey, don’t just stop there! If you’re wanting to get ahead, you can meal prep this on Sunday and portion it out for lunches throughout the week. The great thing about it being vegetarian is that it will keep for longer than a meat dish.

    Want to make it vegan? Lose the feta!

    READ MORE: You’ve Got To Try These Super Simple Summer Rolls With Asian-Style Sauce

    Ingredients

    ±500g Pumpkin, peeled and cubed

    3 Large red onions, sliced into slim wedges

    ±45ml Olive oil, plus extra salt and pepper, to taste

    500g Orzo pasta (or rosmarino or risoni)

    60–125ml Flaked almonds, lightly toasted in a dry pan

    2–3 Rounds feta cheese, crumbled

    Small bunch fresh Italian parsley, finely chopped

    Small bunch fresh mint, finely chopped (or basil or dill)

    Squeeze of fresh lemon juice, to taste

    Method

    Preheat the oven to 220°C. On a large baking sheet lined with baking paper, spread out the pumpkin and red onions, drizzle evenly with olive oil and season generously with salt and pepper. Roast for 25 minutes until tender and golden brown.

    In the meantime, bring a large pot of salted water to a boil. Cook the pasta for 7 minutes, then drain. Add a drizzle of olive oil to the pasta and stir to coat, then transfer the pasta to a large serving bowl, adding the roasted pumpkin and onions.

    Add the parsley, mint, feta and a squeeze of lemon juice, then season all over with salt and pepper and stir gently to mix well. Top with the toasted almonds and serve warm or at room temperature. More

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    in fitness and body

    Get Outside Stay Outside This Summer With The New Under Armour SUMMERIZED Collection

    South Africa’s fitness scene is buzzing with activity and regardless of whether you run to train, do yoga, or train at the gym, you want your gear to be comfortable to not only elevate your training but help you reach those fitness goals this summer. Under Armour has you covered with their new SUMMERIZED collection. The scorching hot days need to be taken into account and the new Under Armour range does just that with these summer fitness essential items from the Under Armour SUMMERIZED collection.

    UA Infinity Mid High Neck Shine Sports Bra R999

    Those in search of the best sports bra to workout or run in this summer will be happy to discover the Infinity Neck Shone Sports Bra.

    Under Armour has created a winner by throwing out traditional construction rules and injecting padding in a figure-8 pattern for a more aerodynamic fit and a much lighter feel that actually works with your body’s natural movement instead of against it. Testing in a variety of different sports; so we could put the sports bra through its paces with actions that would necessitate support structures across variable axis of movements; left testers with the confidence and comfort to give this item the thumbs up for the summer season.

    Soft straps rounding the shoulders and over the back feel firm but not uncomfortable against the skin, even when adjusted to a tight fit. This is such an important aspect of choosing a bra. You can get those that rigorously hold everything in place, but it’s often at the expense of comfort. That is not the case here where the design attaches the straps to a wide band so that the forces needed for a firm secure fit are distributed over a greater surface area. The result is the fit lacks that restrictive squeezing effect and leaves you with a piece of workout gear that feels like a natural part of the whole outfit. 

    UA Mesh Tank R449

    Have you tried Padel yet? A great new sport in SA that is growing phenomenally quickly and the perfect way to get your heart rate up with friends. For a sport like Padel, a versatile top to move comfortably in is essential this summer. While bashing it about in inter-staff sessions on the court, we found the lightweight, smooth HeatGear fabric of this mesh is ultra-comfortable.

    A big part of the high-quality fabric is that the 4-way stretch material moves in every direction – as it does with this tank, while the strategic mesh panels provide breathability where you need it. Social summers mean things to do and places to go after your workout, and when you’re done moving you can rest assured this top dries quickly…testers were surprised at how fresh you can feel after working out and happily went on with the day wearing the same good looking gear.  

    UA Ankle Leg R999

    Attention to detail makes such a difference to your comfort and translates to great performance. Under Armour has identified waistbands slipping are the #1 pain point in tights. That results in constant adjusting, tweaking and tugging at your tights. It’s not a good look. That’s why Under Armour designed these tights to lock in while you’re in motion. The specific panelling will hold the fit no matter how explosive your next move. The multi-panelled design and thick waistband at the top help lock everything in place for a distraction-free workout: No pulling, tugging or readjusting. Ever.

    Our testers are committed to living a life packed with activities and often need to stay in touch with the world while working out. That’s why another detail we appreciated is the large pocket on the side of the thigh to accommodate the smartphone. This way you can measure the metrics of your workout, be in touch with your messages, listen to music or share your experience with a pic or two by having your smartphone close by.

    The new SUMMERIZED collection will be available from January 2023 at Under Armour Brand House stores nationwide as well as online: www.underarmour.co.za

    *In Partnership with Under Armour More

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    4 Postpartum Exercises That’ll Give You A Tighter Core

    Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
    Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
    [embedded content]
    Postpartum Exercises
    1/ The Vacum
    Perform these postpartum exercises standing, sitting or lying down.

    Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
    Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
    Perform this hold as long as you can or do a 30-second hold for 5 sets.

    READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
    2/ Vacuum Twist
    Perform these postpartum exercises while standing.

    Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
    Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

    3/ Heal Taps
    Performed lying down with knees bent.

    Place your hands under your bottom for extra support.
    Draw the belly button in and keep your upper body on the floor.
    Curl up the lower body knees towards your chest.
    Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
    4/Leg Slides
    Performed lying down, with knees bent and feet flat.

    Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
    Take a deep breath, draw in the belly button, and repeat on the other side.
    Do 4 to 5 sets per side. Increase your reps as you get stronger.

    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Postpartum exercises: a word from the expert
    Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
    Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
    Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

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    Are Air Fryers Actually Healthy Or Am I Kidding Myself?

    Healthy fried food that’s just as delicious as the real thing? This isn’t the stuff of legend. The air fryer is officially the go-to kitchen appliance of keto-dieters, Whole30 doers, and really anyone who is looking to enjoy healthier versions of crispy fries and chicken wings.

    The gadget, which “fries” food using a small amount of oil and hot air to dehydrate and cook to get a crispy texture, has boomed in popularity within the last few years—and it doesn’t appear to be dying down anytime soon.

    But is the hype really warranted? Are air fryers healthy? The experts have some thoughts.

    What is an air fryer exactly?

    Air fryers are countertop appliances that work like powerful, mini convection ovens. The inner chamber and suspended basket allow hot air to circulate around the food, causing it to cook, quickly, evenly, and to crispy perfection, says Dana Angelo White, registered dietician and author of the Healthy Air Fryer Cookbook. You can also place other properly sized dishes and pans inside for baking, she adds.

    Registered dietician Natalie Rizzo, says you can use an air fryer to replicate pretty much any traditionally fried food your heart desires. “You can use to it to create a crispy coating on anything you would normally fry, like french fries, chicken fingers, or veggies.”

    It can also be used to make a great nut or oat topping to add some crunch to roasted foods, she says. All you do is brush oil on the foods you’re about to fry and heat the device to the temperature you need. “It depends on what you’re cooking, but usually the 150- to 180-degree Celcius range is typical,” she says.

    READ MORE: Impress Everyone With This Simple Spinach And Ricotta Lasagne

    KambrookSmartlife Mechanical Air fryer, R1279

    So, are air fryers healthy?

    Air-frying is definitely healthier than a regular fryer, says Rizzo. By slashing the oil, you’re cutting a ton of calories and fat. The exact amount is hard to pinpoint because cooking preparations can vary by machine and by person, but you’re using a tablespoon of oil versus the whole bottle used in traditional deep-frying, says Rizzo.

    Plus, you can make a lot of veggie-heavy recipes taste just as satisfying as an order of fries, says White. “Some of my favourites are quinoa stuff peppers, sweet potato hash, asparagus wrapped with crispy prosciutto, and zucchini ribbons with fresh herbs,” she says. Yum!

    READ MORE: 2 Delicious, Nutritious Side Dishes That Work With Almost Any Meal

    Philips Essential Airfryer, R2499

    Are there any downsides to air-frying?

    It’s important to note that air-frying isn’t healthier than other non-frying cooking methods. (You’re still eating fried food, here.) “It makes things like chicken fingers and mozzarella sticks a little better for you, but they are still breaded, making them less healthy than eating grilled chicken or good old-fashioned cheese,” says Rizzo. You also might run the risk of eating bigger servings of foods that aren’t super nutritious (like fries) just because they’re made in a slightly healthier way than normal.

    Your best bet is to use the air fryer on occasion as a treat, but not daily. “I think it’s good to not go overboard on the air frying, and limit it to once a week,” says Rizzo.

    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    What are the best ways to use an air fryer?

    Of course, an air fryer is a great option for lighter chicken wings and French fries but it’s also ideal for making healthier versions of breaded fish, pizza, and even cakes, says White. “For best results, I suggest always preheating the machine before cooking and be sure to clean the machine well between each use. Crumbs can accumulate in the bottom of the unit, which can burn and smoke,” she says.

    You don’t always need a recipe. “I usually use my air fryer for from-scratch cooking, but I’ll occasionally put some easy convenience foods like bagged frozen sweet potato fries in the air fryer,” says White. “They come out so much better than baking them in the oven on a sheet pan.”

    Bottom line: Yes, air fryers help you prep classic fried foods in a healthier way. But it’s important to still eat air-fried foods in moderation to maintain a balanced diet.

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

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    6 Dance Fitness Lessons From The Fitness Marshall

    So you thought exercise was boring? Nuh-uh! Use these lessons from the Fitness Marshall to turn your workout into a fierce dance-fitness sweat sesh.
    At the end of May we teamed up with Cotton On BODY for their tenth birthday celebration — an early-morning dance party in Nelson Mandela Square with the Fitness Marshall himself, Caleb Marshall. Let’s be honest, it didn’t take much convincing to get us there — we were already huge fans of the Fitness Marshall YouTube videos.
    But while we expected a rocking good time, we weren’t totally convinced that the Fitness Marshall brand of cardio dance fitness counted as a legit workout. Until we tried it. And discovered that breaking it down to catchy pop tunes gets your heart rate up enough to ditch your jersey on an icy Jozi winter’s morning. Plus, it’s also surprisingly taxing on your muscles. So if your idea of working out is suffering through endless sets of mindless repetitions, use these lessons from the Fitness Marshall to turn your lounge dance-offs (we know you do them!) into bonafide exercise.
    1. Up The Energy
    To reap the heart-healthy, fat-burning benefits of cardio, you need to get that heart rate up. Incorporating jumps into your workout (even little ones) makes it more explosive, which ups your heart rate and the burn. Bonus: It’ll sculpt your calves, too.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    2. Get Low
    Nobody enjoys squats. But they’re brilliant for toning your legs and perking up your butt. Take the pain out of repetitive squats by getting low on the dance floor. And holding it there. Same muscle activation, way more fun.

    3. Get Flexi
    Flexibility is one of the markers for overall fitness because the more flexible you are, the better you move and the lower your risk for injury. If you sit at a desk all day or do sports that involve repetitive movements (hey there, runners and cyclists!) you’re already at a disadvantage. Sorry. Add a yoga class or two to your workout schedule or take time for dynamic stretching.

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”
    4. Move In Different Directions
    There’s a reason athletes do agility drills. They create new pathways in your brain that help you respond quicker (say, dodging out the way when someone’s about to bump you on the street) and improve your balance and spatial awareness. Practise moving backwards, sideways and changing direction quickly.

    5. Work That Core
    Having a strong core is going to help you in everything you do. These are the muscles that support your spine and they’re connected to all the other major muscle groups in your body. Strengthening them also lengthens your body and keeps you upright, making you look slimmer. Score!

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    6. Use Your Whole Body
    There are certainly times for working muscles in isolation (say, if you’re a bodybuilder or doing rehab) but for overall functional fitness and strength, train your body the way it moves in life — as a unit.

     Need more inspiration? Check out what went down in Nelson Mandela Square…
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    5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    A New Year’s resolution diet comes but once a year, offering you a fresh start to get it right, get it tight, and finally reach your weight loss goals (if that’s what you’re working on). It also arrives right after you’ve inhaled your grandma’s famous (at least in your house) Christmas cake. Also, those Christmas cookies that your boss makes. Oh, and the latkes at your Chrismukkah party… and the list goes on.
    Needless to say, it’s understandable that you’re toying with the idea of starting a restrictive New Year’s Resolution Diet for the year – and until kingdom come.
    But we’re going to be real with you here, a super-restrictive New Year’s resolution diet can actually be a recipe for failure — no matter how much you ate over the holidays, says registered dietician Brooke Alpert. “Following a diet that cuts out food groups and allows for zero wiggle room puts you in a worse situation that you started in,” she says. Alpert says that yo-yo dieting will damage your metabolism, putting you on track to rebound binge and then start yo-yo-ing again. “That means you’ll get stuck in that vicious dieting cycle,” she says.
    That being said, if you want to lose weight, there’s no shame in cleaning up your diet in hopes of a healthier 2020. But to successfully transition from two weeks of cocktails to 30 days of kale smoothies, make sure you’re not making these mistakes:
    1. Eating foods you don’t actually like
    If you think you’re suddenly going to become a fan of Brussels sprouts because it’s January 2nd and you haven’t eaten anything green in the past three months weeks, you’re setting yourself up to fail. “One reason why diets don’t work is that they force people to eat things they don’t like,” says registered dietician Cassandra Suarez. “So if the kale smoothie isn’t working out for you, try sautéed kale, kale chips, or better yet, ditch the kale and try spinach, Swiss chard, or another vegetable.” Another key to eating healthy without hating life is to experiment with spices. “Don’t be afraid to try different seasonings or ways of cooking,” says Suarez. For example, pick up a Cajun spice blend or Chinese five-spice and sprinkle it on top of your veggies or chicken.
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    2. Expecting immediate results
    The celebrating you did over the holidays is not going to be undone after a week — or even a month of getting your sh*t together (i.e. healthy eating). “The surest way to fall short of your goal or resolution is to make it unattainable,” says registered dietician Rene Ficek, lead nutrition expert at Seattle Sutton’s Healthy Eating. “For instance, resolving to never eat your favourite takeout food again or aiming to lose 5 kilos in one month will backfire,” says Ficek. That’s because not allowing yourself the foods you enjoy leads to eventually bingeing on them when you can’t take the torture anymore. And trying to lose too much weight too fast will certainly lead to disappointment and a rebound bag of Dorritos.
    The key is to set smaller goals that build up to your end goal, he says. That means you can try to avoid that takeout joint more often than you do now or aim to lose one to 500g to 1 kilo per week — until you eventually reach your goal, she says.
    3. Not making your meals ahead of time
    One of the reasons why we overeat around the holidays is that there’s an abundance of food out that’s easy to grab. When the celebrating is over, make it easy to stick to your New Year’s Resolution diet and choose healthy options by preparing healthy food ahead of time. That way you can get to it when you’re hungry, instead of making a game-time decision when you’re ravenous. “Meal preparation is key to eating a balanced diet,” says registered dietician Lily Chen. “Cut up vegetables and make extra servings of a meal for the week ahead. This way, you can quickly put together dinner on a busy week night.”
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    4. Not checking labels at the supermarket
    Being a bit more particular about the foods you buy at the store can help you get back on track after eating everything without question. Read the food labels on the ingredients you’re using to make a more informed decision about whether or not it belongs in your diet. Chen says it especially important to pay close attention to serving sizes. “A bottle of juice may actually contain two servings,” she says. That means it contains twice the sugar and calories as what’s listed on the label. And since you’re probably not in the habit of only drinking half of a juice, that could keep you from losing weight, says Chen. Other important factors to consider are the amount of fibre and protein in your meals. Shoot for eight grams of fibre and 20 grams of protein in every meal to stay full and satisfied.
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    5. Not having a backup plan
    Putting a plan in place to change your diet is great. But you’ve also got to plan for roadblocks, says Ficek. Take stress eating during a particularly annoying day, for example. If you know you’re tempted to make yourself feel better with the help of ice cream, find a backup plan, says Ficek. Maybe you decide to get a 20 minute massage at a spa, or blow off some steam in that yoga class. “Both would be welcome changes to a healthy new lifestyle, and you will feel much better in the long run.”
    This article was originally published on www.womenshealthmag.com  More