Markus Andrews

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    in fitness and body

    Beach Body Workout: Tone Up With Just These 5 Moves

    If you’re looking to tone up and get in tip-top shape before hitting the beach or bar, look no further than this beach body workout. Top trainer Chris Powell and weight-loss expert Christine Gerbstadt came up with this genius workout that’ll target your butt, hips abs and arms in just five moves.
    How To Use This Beach Body Workout
    Do as many reps of exercise 1 as you can, in one minute. Immediately move on to exercise 2 for one minute. Rest for 15 seconds, then repeat both moves. Rest for 15 seconds, then proceed to exercises 3 and 4. Rest for 15 seconds, then finish with one minute of the turbocharger.
    1. Goblet squat
    Hold a dumbbell vertically at chest height, both hands cupping the dumbbell head (A). Keeping your chest up and core tight, sit your hips back and bend your knees to lower your body as far as you can towards the floor (B). Pause, then press through your heels to quickly return to start.
    READ MORE: Try This 7-Minute Fat-Blasting Workout
    2. Walking lunges
    Stand with feet hip-width apart and hands on your hips (A). Step forward with your left leg and slowly lower your body until your left knee is bent at least 90 degrees (B). Pause, then push back up, walk your back foot forward and drop into a lunge. Continue lunging on every step.
    3. Leg levers
    Lie face-up, arms extended in line with your shoulders and palms facing up. Raise your legs until they’re perpendicular to the floor, knees slightly bent (A). Brace your core, then take three to five seconds to lower your feet as close to the floor as you can (B). Reverse the move to return to start. That’s one rep.
    READ MORE: 5 Genius Treadmill Hacks That Shave Off More Kilos
    4. Hamstring bridge
    Lie face-up with knees bent and arms at your sides. Next, place your heels on a chair or step (or use a stability ball to make it harder) (A). Squeeze your glutes to raise your hips until your body forms a straight line from shoulders to knees (B). Return to start.
    READ MORE: These Are The 4 Best Yoga Moves For A Toned Tummy
    Turbocharger: Thruster
    Hold a pair of dumbbells at shoulder height, palms facing each other, and stand with your feet shoulderwidth apart (A). Sit your hips back to lower your body until your thighs are parallel to the floor (B). In one explosive motion, press through your heels to stand, pushing the weights up directly overhead (C). Then reverse the movement to lower into the next rep. More

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    in diet and nutrition

    28 Easy Food Swaps That’ll Help You Lose Weight

    There’s a simple hack that can boost your weight loss, leave you feeling fuller for longer and have you feeling more regular. It’s called fibre and this often-overlooked food can deliver major benefits to your body. Not only does it keep your system nice and clean, fibre has a genius move in its arsenal: the ability to keep you feeling fuller for longer, boosting satiety. That feeling of fullness is a major key in weight loss, prompting you to eat less instead of more. These genius food swaps find the high-fibre substitutes of other foods, which are often healthier, too.
    Why you need to switch up your food
    We all know our bodies need calcium for bones, vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.
    Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere…
    Food Swaps At Breakfast
    1. Spice up your eggs: A third of a cup of chopped onion and one clove of garlic will add one gram of fibre to scrambled eggs.
    2. Drop a whole orange into the blender to flavour your morning smoothie. One peeled orange has nearly three grams more fibre than even the pulpiest orange juice.
    3. Make your own fruit juice. Blend peeled, sliced and cored or pitted fresh fruit with a little cold water in a food processor. Drink immediately for the best nutritional value. A 250ml glass has more than one gram of fibre.
    4. Cook a bowl of oat bran instead of oats; it has nearly two grams more fibre. Add even more flavour and fibre by stirring in a quarter of a cup of raisins or chopped dates before popping it into the microwave.
    5. Sprinkle ground flaxseeds over your favourite cold cereal or stir a few spoonfuls into a cup of yoghurt. Two tablespoons of ground flaxseeds deliver almost an extra two grams of fibre.
    6. Grab an Asian pear. Similar in taste to other pears, the red-coloured Asian variety has an apple-like crispness and shape and, at four grams a pear, it delivers significantly more fibre.
    7. Buy spreadable fibre, like peanut butter, for your wholewheat toast. Two level tablespoons add three grams of fibre, along with a healthy dose of heart-protecting fats and nutrients like vitamin E.
    8. Make a smoothie using fruit or oats, as these contain at least two grams more fibre than blends that aren’t fruit-based or don’t include oats.
    READ MORE: 5 Ways To Measure Healthy Portion Sizes Without A Scale
    At lunch
    9. Try rye bread if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.
    10. Opt for quinoa instead of white rice and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.
    11. Stow a tin of microwavable soup in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion.
    12. Shower your pasta with origanum or basil. A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.
    13. Build your burger with a sesame-seed roll instead of the plain variety. Sesame seeds add half a gram of fibre per roll.
    14. Order your boerie roll with tomato-and-onion relish Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.
    READ MORE: 3 Meal Prep Hacks That Will Make It Way Easier To Eat Healthily
    In the afternoon
    15. Drink chocolate milk, not plain milk. The combination of chocolate and the compounds needed to keep it suspended in the milk provides a gram of fibre in every 250ml serving.
    16. Pop a pack of reduced-oil popcorn instead of popping open a bag of potato chips. There are eight grams of fibre in every bag of popcorn.
    17. Enjoy a tomato juice and its two grams of fibre per 200ml tin. Go with the plain juice and avoid the cocktail version, which is high in sodium from the added salt and Worcester sauce.
    18. Graze on trail mix instead of a granola bar. Most granola bars have only one gram of fibre, while trail mix with dried fruit has nearly three grams.
    READ MORE: ‘Keto Crotch’ Might Be A Surprising Side Effect Of A Low-Carb Diet
    At dinner
    19. Toss half a cup of chickpeas into a pot of your favourite soup. They’ll absorb the flavour of the soup and tack six grams of fibre onto your bottom line.
    20. Swap a sweet potato for your standard spud. Sweet potatoes have two grams more fibre per tuber than the typical variety. Not a fan? At least eat the skin of the regular potato – that alone contains one gram of fibre.
    21. Go wild when you make rice. Cup for cup, wild rice has three times more fibre than white.
    22. Add some green to your red sauce. Doctor your favourite pasta sauce with half a cup of chopped spinach. The spinach will take on the flavour of the sauce and pad your fibre count by more than two grams.
    23. Cook wholewheat or spinach pasta instead of the usual semolina kind. A cup of either contains five grams of fibre.
    24. Cook broccoli, cauliflower and carrots and you’ll take in three to five grams of fibre per serving – nearly twice what you’ll get out of them if you eat them raw, as heat makes fibre more available.
    25. Add beans to give your bolognese a fibre boost. Substitute one part chopped, cooked beans for one part lean-beef mince. Cook both together to allow the beans to absorb the juices and seasoning. For every 100g of cooked beans, you get seven grams of fibre.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    For dessert
    26. Say nuts to chocolate bars. Bars with nuts, like Cadbury’s Whole Nut chocolate bar and Lunch Bars, have up to two grams of fibre – almost twice the fibre content of bars without nuts.
    27. Top a bowl of ice cream with sliced fresh berries in lieu of a chocolate topping. Half a cup of raspberries provides four grams of fibre; strawberries and blueberries pack half that amount.
    28. Try a slice of apple tart or a bowl of fresh fruit salad and you’ll add at least an extra three to five grams of fibre. Cake doesn’t have nearly as much. More

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    in fitness and body

    5 Genius Treadmill Hacks That Shave Off More Kilos

    If you’re trying to lose weight but run at the same speed and incline every time you hit the treadmill, you can run right into a rut that’s boring and lacking in kilojoule-torching power. The good news is jogging on the treadmill can go from a tedious trek to a quick fat-burning session. All it takes is a bit of know-how and strategic programming that’ll not only improve your speed, but your weight loss capacity, too.
    1. Mix It Up
    Exercise’s role in weight loss may seem easy: To lose weight, you need to burn more kilojoules, says Janet Hamilton, an exercise physiologist at Running Strong. You can do that by upping your intensity or your duration. The problem is that if you work too close to your maximum heart rate, you might tire out too quickly. But if you run slow and steady you’ll have to go a long time to see results.
    The happy medium is variety, says Hamilton. On some days, take your usual 20 to 30 minutes a little bit faster. On other days, go longer and slower – for about an hour or so.
    READ MORE: 10 Ways To Motivate Yourself To Hit the Gym After Work
    2. Master Your Speed
    Intervals – or short bursts of sprinting sprinkled throughout a workout – are one of the easiest ways to cut time off your workout (score!) and centimetres off your waist. In fact, a study in Medicine & Science in Sports & Exercise found that ladies who ran hard for two minutes (then slowed down for three minutes) burned more kilojoules the day after their workout than those who went the slow and steady route.
    What’s even better: They dropped four per cent of their body fat in the coming weeks. The group who did low-intensity, steady workouts didn’t lose any.
    Start with intervals in 1:2 or 1:1 ratios, says Hamilton. That means upping your speed for 30 to 60 seconds, then dropping it for the same amount of time or double that. Choose a speed that’s an effort you could hold for between two and five minutes, says Hamilton. You want to feel invigorated, not exhausted. You can build up to higher intensities, but how hard to go all depends on your experience – so first check out where you fall with this new treadmill workout you have to try.
    3. Do Hills the Smart Way
    Up your incline, up your kilojoule burn – it sounds simple. Unfortunately, running or walking on a steep incline can be hard on your body. “Most people instinctively know that, but when we get on the treadmill, we lose that common sense, crank up the incline, and hold on for dear life,” says Hamilton.
    READ MORE: How To Get A Strength-Training Workout On The Treadmill
    Instead of setting the incline and forgetting it, pretend you’re outside, says Hamilton. Learn to go up a hill at the same effort you’re going at a flat road. That might mean dropping your speed a little, but “this is an opportunity to build strength in your hips and legs, working them a little harder.”
    You can also try incline intervals, she says. Crank the incline up between 2 and 4 per cent for one to two minutes, let your speed drop 0.1 or 0.2, then bring your incline back down to 0 for that same amount of time and repeat. Once you’ve mastered maintaining your effort on a hill, work to maintain speed.
    4. Some Days, Just Keep Going
    We’ve all had those miraculous days where eight kilometres feels like four. “Just doing a longer workout will burn about 50 percent more kilojoules,” says Hamilton. Instead of running for 30 minutes, going for 45 increases your duration and calorie burn by 50 per cent. While this isn’t a good everyday technique (hello, boredom and plateaus), switching up your routine with some longer runs is a great way to up your kilojoule burn without a ton of effort.
    READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
    5. Don’t Ditch Other Workouts
    Research published in The Journal of Applied Physiology suggests that the best way to lose weight isn’t doing the same routine over and over again. Finding the perfect mix of resistance training, intervals, endurance, and stretching will help you meet your goal faster. More

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    Find A New Way To Move With This GPS Smartwatch

    With up to 11 days of battery life, you won’t have to take off your watch every night to charge it, which means a more complete 24/7 picture of your health.
    With this Fitness aligned smartwatch you get heart rate, sleep score, stress tracking, Body Battery™ energy levels and a lot more. The watch comes with 25 preloaded sports apps for indoor or outdoor activities, you can try something new, including running, cardio, strength, HIIT and more.  
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    Many of us choose to exercise between our work day or other commitments so thankfully you need never miss a call or text as smart notifications are delivered to your wrist when paired to your Apple® or Android™ smartphone.
    Look and Feel
    The Venu Sq 2 smartwatch has a sleek design that’s suited for every outfit and every part of your day. Its bright AMOLED display and optional always-on mode mean you can see everything with a quick glance. From a durable Corning Gorilla Glass 3 lens to the lightweight aluminum bezel and comfortable silicone band, this smartwatch was made to keep up with your lifestyle.
    Stress, Menstrual Cycle and Breathing
    You can track your menstrual cycle or pregnancy. Log symptoms, get exercise and nutrition education. Even see and log details on your wrist with the Women’s Health Tracking app. Find out if you’re having a calm, balanced or stressful day with continuous tracking. Relax reminders will even prompt you to do a short breathing activity when the watch detects stress and will then assist you to relax or focus with breath work activity while tracking your stress and respiration to help you get a better understanding of how you’re breathing.
    If you are looking for some insight and guidance to integrate your watch into a schedule to get fit, fast, strong and healthy, you can dive into the free workouts, running schedules and training plans, all complimented by a Garmin virtual coach.
    Buy the Garmin Venu Sq 2 HERE
    *In Partnership with Garmin More

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    10 Ways To Motivate Yourself To Hit the Gym After Work

    By Ashley Oerman
    Everyone has that moment after a long workday when all you want to do is go home, get into bed even though you totally planned to hit the gym after you left the office. We hear you. So we spoke with experts to round up ridiculously easy tips that double up as gym motivation after a gruelling workday. You can now officially cross your excuses off your list.
    1/ Turn Your Gym Motivation into Office Décor
    Do you decorate your desk with positive affirmations like “Keep calm and carry on” to get you through the workday? It might be a good idea to post some inspirational gym motivation messages around your workspace as well, says Leanne Shear, co-founder and head trainer of Uplift Studios in New York City. You can also tape up images associated with your goals, says Shear. She suggests photos of your favourite fit Instagramer or one of that bikini you’re dying to buy.
    2/ Eat Breakfast
    Setting yourself up for workout success starts within an hour of waking up, says dietitian Wendy Bazilian, co-author of The Super Foods Rx Diet: Lose Weight with the Power of Super Nutrients and an American College of Sports Medicine-certified health and fitness specialist. Even though it’s hours before your trip to the gym, having a smart breakfast will keep your body from depleting its stored glycogen, which you need to stay energised throughout the rest of the day. Eat a solid breakfast with protein, a fruit or veggie and a complex carbohydrate (like whole-grain toast).
    READ MORE: 19 Slider Exercises That Will Make Your Abs And Glutes WORK
    3/ Keep Lunch Light
    Don’t let a food coma get in the way of your workouts. No matter what you’re eating, if you have too much of it, your blood sugar is going to go through the roof and then plummet back down leaving you drowsy and maybe even unproductive, says Bazilian. To fight midday fatigue, eat a light meal like a wrap or salad that features a complex carbohydrate, fruit or vegetable and protein. Also, try to avoid foods with refined carbs or lots of sugar, which can cause you to crash later in the day. Keeping your blood sugar steady will stabilise your energy, help you get more done, and feel awake enough to make it to the gym.
    And get this: When you eat lunch can be as important as what you eat, says Bazilian. Try to eat about four hours before you plan to work out because your stomach takes about three hours to clear out its contents. And if your digestive system is still working to digest your food, it’s using energy that you could be putting towards your workout.
    4/ Pack A Snack
    If making it to the gym four hours after eating lunch is tough for you, make sure you bring a pre-exercise snack to eat about 45 minutes before you hit the road. Since snacks are smaller than meals, this is just the right amount of time for your body to digest most of this snack and use it as energy during your workout, says Bazilian. When you chow down on a small, easily digestible snack consisting of mostly carbs and a little protein, you’re going to have more energy to work harder at the gym, says Bazilian. “It seems a little weird to consume kilojoules before your burn kilojoules, but it’s about the bigger picture,” she says. “You want to feel good while you’re working out and have energy to push yourself.” She recommends an apple with peanut butter or even a latté. Another thing: After your snack, try to get up and move around a bit, says Shear. Getting your heart rate up (even a tiny bit) helps get your blood flowing and keeps you from feeling lethargic, she says. She suggests walking up and down some stairs in your office building or, if you have an office, closing your door and doing a few jumping jacks.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
    5/ Take Advantage of Your Tech
    Another way to make sure hitting the gym is on your to-do list for the day is to create a calendar reminder on your computer or set an alarm on your phone, says Shear. That little signal serves as a very obvious reminder of your workout goals and can keep you from backing out because you were so busy that you forgot (or “forgot”).
    6/ Change into Your Exercise Gear Before You Leave the Office
    When you switch clothes before you leave work, number one, you’re giving yourself a visual reminder that you’re committed to working out. Number two: You’re making yourself more accountable to yourself and to your coworkers. You’re not going to want to admit that you didn’t work out like you said you were going to, says Shear.
    READ MORE: Is It Better To Do Cardio Before Or After Weight Training?
    7/ And Leave Things at the Office
    If your gym has a location near your office, after you change, leave your work stuff and go exercise with just your gym bag. Shear says this eliminates the temptation to pass up the gym on your journey home because you won’t have your things with you that you need for the night – you couldn’t go straight home even if you wanted to. If your gym isn’t close to work, since it’s summertime, go for a jog or do some interval training near your office building.
    8/ Use the Buddy System
    Instead of making plans to meet up with an old friend over cocktails, schedule a sweat session to catch up. Although you’re probably not going to be chatting it up during a tough bootcamp class or treadmill interval workout, the fact that you’re meeting a friend there will make you less likely to back out, says Shear. Then you can grab dinner after the workout.
    9/ Treat Treats as Gym Motivation
    Go ahead and bargain with yourself. If you look forward to a glass of wine at the end of your day, turn that little treat into a reward for your workout, says Bazilian. No workout? No wine.
    10/ Set the Bar REALLY Low
    If you tell yourself that you have to go to the gym for at least 15 minutes, you’re more likely to go than if you have an all-or-nothing mentality, says Bazilian. “If you make your goal ridiculously easy, it gets you to go. And once you’re at the gym, you might think ‘well, I could probably stay just a little longer,’” she says. Not to mention, it’s totally possible to fit in an effective workout in just 15 minutes – or even five!)
    This article was originally published on www.womenshealthmag.com More

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    in diet and nutrition

    5 Ways To Measure Healthy Portion Sizes Without A Scale

    The Association for Dietetics (ADSA)  in South Africa held a Twitter Talk on #HealthyNutrition4All, which highlighted how South Africans are becoming one of the most obese populations in the world! Some of that is attributed to unhealthy lifestyle habits, but a hefty portion can contribute a lot to the statistic. Here, dietitians, The Heart & Stroke Foundation SA, FoodBank SA, Soil For Life and the Department of Health share tips on measuring your meal’s healthy portion sizes – without a scale.
    Use The Plate Model
    The Heart Foundation recommends using a plate to estimate how much starch, meat and vegetables you should eat. Half your plate should be veggies, a quarter starch and the rest protein.
    READ MORE: 5 Portion Control Tips You’ve Probably Never Heard Before
    Use Your Hands
    Dietician Maryke Gallagher advises that you should measure food with your fist. One portion of fruit should be the size of your fist. Also use your palm to measure how much protein, etc. you should be eating. A palm is the size estimate of your protein portion, your fist is the size of a starch portion and your full hand (or more) is the size of a veg portion.
    Know When You’re Full
    Dietician, Karlien Duvenhage, believes it’s important to be in tune with your body and start learning when you are hungry or full.
    READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
    Go Mini
    The Heart Foundation suggests you eat out of a small bowl, with smaller utensils and cups to make the meal appear ‘fuller’. Use a smaller bowl for rice and noodle dishes instead of a giant one; try eating your regular meals from side plates instead of full-size plates. This tricks your brain into thinking you’re eating a bigger meal and also makes you feel more satisfied with what you’ve eaten if it looks like a large portion of food, when really it’s a healthy portion.
    Your Portion Size Go-To Guide
    Meat should be the size of a deck of cards; carbohydrate portions (rice, bread, noodles and spaghetti) the size of a tennis ball; fat (bacon rind, oil, mayonnaise), the size your thumb; and veg is a free for all, according to dietician Jade Seeliger.
    READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating More

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    in diet and nutrition

    3 Smashing Pumpkin Recipes That Go Beyond Halloween

    Just because we don’t really celebrate Halloween doesn’t mean we can’t reap the benefits of healthy pumpkins! These pumpkin recipes will bewitch you with their perfect flavour pairings and warmth.
    Pumpkin Risotto With Crispy Sage
    Prep Time: 10 minutesCooking Time: 35 minutesIngredients– 5 cups low-sodium chicken broth– 1/4 cup olive oil– 8 sage leaves, plus 2 tsp minced fresh sage– 1/2 cup finely chopped shallots– 1 cup arborio rice– 1 cup sliced shiitake mushroom caps– 1/2 cup dry white wine– 3/4 cup canned pure pumpkin puree or pumpkin cooked and blended into puree– 3/4 cup plus 4 tsp shredded Parmesan– 1/2 tsp salt– 1/4 tsp freshly ground pepperMethodHeat broth in a saucepan until boiling, then keep at a simmer on the stove top.Heat olive oil in a saute pan until hot but not smoking. Add sage leaves and fry until crispy, 10 to 15 seconds. Transfer to a paper towel-lined plate.Transfer 1 tablespoon of the sage oil to a saucepan and discard the rest of the oil. Heat oil over medium-high heat. Add shallots and cook, stirring, until translucent but not browned, 5 to 6 minutes.Add rice and cook, stirring, until rice is glistening and coated with oil, 2 minutes. Add mushrooms and wine; cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes.Add 1 cup broth and cook, stirring, until most of the liquid is evaporated, 2 to 3 minutes. Continue to add broth 1/2 cup at a time, stirring, until liquid is evaporated after each addition and until rice swells but is still al dente, 17 to 18 minutes.Add pumpkin puree, 3/4 cup cheese, salt, and pepper; cook, stirring, until incorporated, 1 to 2 minutes.Divide risotto among 4 bowls and garnish each with 2 fried sage leaves and 1 teaspoon cheese.Makes 4 Servings: Per serving: 1008 kJ, 7 g fat (2 g sat), 34g carbs, 680mg sodium, 3g fibre, 9g protein.
    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’
    Roasted Pumpkin And Pomegranate Salad
    Prep Time: 15 minutesCooking Time: 30 minutesIngredients– 3 cups pumpkin, cut into cubes– 2 tsp extra-virgin olive oil– 1/4 tsp salt– 1/4 tsp pepper– 6 cups mixed winter salad greens– 1/2 cup pomegranate seeds– 8 tsp lightly toasted pumpkin seeds– 1/4 cup crumbled goat cheeseVinaigrette (makes 1/2 cup)– 3 Tbsp pure pumpkin-seed oil (available in health-food stores and specialty markets)– 2 Tbsp champagne vinegar– 3 Tbsp orange juice– 1 tsp Dijon mustard– 1 small chopped shallot (1 Tbsp)– 1 tsp honey– 1/4 tsp salt– 1/4 tsp pepperMethodPreheat oven to 200 degrees. Toss pumpkin with olive oil, salt, and pepper and arrange in one layer on a lipped baking sheet. Roast until pumpkin is tender-firm and edges are caramelised, about 30 minutes.Remove from oven and let cool completely. Combine all vinaigrette ingredients in a small jar with a tight-fitting lid and shake until dressing emulsifies and has a creamy appearance.Divide the greens evenly among 4 salad plates. Scatter 1/2 cup roasted pumpkin, 1 tablespoon pomegranate seeds, 2 teaspoons pumpkin seeds, and 1 tablespoon goat cheese on top of each plate of greens.Drizzle with 2 tablespoons vinaigrette.Makes 4 Servings: Per serving: 1260 kJ, 21g fat (7 g sat), 23g carbs, 410mg sodium, 4g fibre, 9g protein
    READ MORE: 9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee
    Creamy Pumpkin-Peanut Soup
    Prep Time: 10 minutesCooking Time: 20 minutesIngredients– 2 tsp vegetable oil– 1 small onion, chopped (1 1/4 cups)– 3 cloves garlic, smashed– 1/4 tsp ground turmeric– 1/2 tsp paprika– 1/2 tsp chilli pepper flakes– Pumpkin puree– 1 1/2 cups low-sodium chicken or vegetable broth– 1 jar roasted red peppers, drained, 1 tablespoon chopped and reserved for garnish– 1/3 cup smooth reduced-fat natural peanut butter– 1 tsp sugar– 1/2 tsp salt– 1/4 tsp freshly ground black pepper– 1 Tbsp fresh lemon juice– 1/4 cup reduced-fat sour cream– 2 Tbsp chopped roasted peanuts– 2 Tbsp chopped spring onionsMethodHeat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until golden, about 10 minutes. Add garlic and cook an additional 2 minutes. Add turmeric, paprika, and chilli flakes; stir.Add pumpkin puree, broth, peppers, and peanut butter; whisk to incorporate and bring to a boil.Reduce heat, simmer for 5 minutes, then stir in sugar, salt, pepper, and lemon juice.Transfer to a blender or food processor and puree until smooth. Divide among 4 bowls and garnish with sour cream, peanuts, reserved chopped peppers, and green onions.Makes 4 Servings: Per serving: 1134 kJ, 18g fat (4g sat), 22g carbs, 450mg sodium, 4g fibre, 10g protein.
    READ MORE: These Banana Muffins Actually Alleviate PMS And Cramping More

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    It’s Time For The Virtual Nedbank Runified Challenge

    It’s time for the Nedbank Runified challenge where runner’s join forces all over the country in aid of Mental Health Awareness month and Runify around mental health. This is the perfect first step towards a happier and healthier South Africa.
    Virtual Goal  
    The Runify challenge, in partnership with the South African Depression and Anxiety Group (SADAG), aims to demonstrate that running (particularly in groups) can reduce stress, depression and anxiety. The goal for the challenge is to collectively run 500 000 km by the end of the month. All you need to do is run as many times and as many kilometres as you can each week to help reach the target. Run for a greater cause, Runify for those around you and let’s get this movement going together, one step at a time.

    Join A Group Run
    The Nedbank Running Club is more than a club and welcomes runners of all fitness levels to unify through running.  Join one of the Runified partners in their respective cities for a 5 km group run.
    Durban 
    Nedbank Runified Durban group run hosted by Cuan Walker, Masibulele Mkhundlu & Nicola Schreuder
    Date: 22 October 2022  Time: 08h00 Venue: The Bike & Bean, Snell Parade, Stamford Hill, Durban, 4025
    Johannesburg 
    Nedbank Runified Johannesburg group run hosted by Tumi Sole & Zinhle Masango
    Date: 25 October 2022 Time: 17h30 Venue: Nedbank Running Club, Modderfontein, Flamingo Shopping Centre (Upper parking Area)
    Cape Town 
    Nedbank Runified Cape Town group run hosted by Amy Hopkins, Caley Jack, Nombulelo Mgabadeli & Graeme Richards
    Date: 29 October 2022 Time: 08h00 Venue: vida e caffè Table Mountain
    Join the Nedbank Running Club on Strava
    From 14 – 30 October 2022, run as many kilometres as possible to help Nedbank reach the 500 000 km goal in the two week period.
    Share your runs on Strava and all social platforms with #NedbankRunified and you stand a chance to win prizes, including Nike vouchers, Nedbank AVO vouchers, and Nedbank Running Merch.
     Visit http://www.nedbankrunningclub.co.za to join the Nedbank Running club in your area, no matter what type of runner you are. 
    If you or your loved ones are battling with mental health challenges, there is hope. Visit sadag.org for free resources to manage your mental health. SMS 31393 and a counsellor will call you back or call 0800 567 567 – available seven days a week, 24 hours a day. SADAG has a dedicated WhatsApp counselling chat line on 087 163 2030 available seven days a week, from 08:00 to 17:00.
    *In Partnership with Nedbank More