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      Treat Yourself! These Lemon Slices Are Dreamy AND Healthy

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      Lemon + coconut = a flavour match made in heaven! These subtly sweet lemon slices with just a zingy hint of citrus remind us of warm summer days. Say hello to the perfect treat for lemon lovers… We’re all about taking time out to spoil yourself – guilt be damned! With a dessert this healthy, you can indulge every day! PS: It’s gluten-free.

      With these simple-to-make lemon slices, you’re getting serious bang for your culinary buck. Lemons are among the healthiest fruits available. They’re high in vitamin C and fibre, support your digestion, create glowy skin and support weight loss efforts.

      Per studies, there are specific plant compounds in lemons – hesperidin and diosmin – that could lower cholesterol. These lemon slices create a new way for you to eat lemons without that sharp taste that puts so many people off from eating them. And sweetening your treat with dates and honey – no sugar in sight – means you’re eating them in a healthy way that won’t spike your blood glucose levels in a crazy way.

      Ready to treat yo’self, healthily? Try these out for a dreamy, sweet moment.

      Dreamy Coconut Lemon Slices

      These dreamy bites are so good you wouldn’t guess they’re (almost) vegan and healthy!

      Prep Time 15 minutes minsCook Time 2 hours hrs 30 minutes mins

      Course DessertCuisine Healthy

      Calories 110 kcal

      2 lemons, for zest½ cup dessicated coconut¾ cup oats10 Medjool dates, pittedpinch of salt1 tbsp melted coconut oilFor the topping¾ cup macadamia nuts¾ cup thread or desiccated coconut2 lemons, for zest⅓ cup lemon juice3 tbsp honey
      Line an 18 to 20cm square cake tin with baking paper. Place all base ingredients in a food processor and blitz until well combined and crumbly, and the mixture holds together easily when pinched between your fingers.Use the back of a wet spoon to firmly and evenly press the base mixture into prepared tin. The base layer will be quite thin.For the topping, place all the ingredients in the food processor and blitz until smooth and creamy (this will take a few minutes). If you don’t have a food processor, use coconut cream instead of desiccated coconut and place in a blender.Spread topping mixture evenly over the base. Place in the freezer to set for at least two hours.Use a large sharp knife to cut the slice into 20 pieces. Store in the freezer.

      Keyword coconut, fridge tart, lemon, lemon slices

       Looking for more desserts to try? How about this delicious raw tart or one of these healthy chocolate recipes?

      Recipe extracted from Nadia Lim’s Fresh Start Cookbook (Random House). Visit Nadialim.com for more info and recipes. More

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      19 Complex Carbs You Should Def Incorporate Into Your Diet

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      It’s become totally normal to order burgers without buns, eat meatballs on a pile of zoodles and even to make (gasp!) pizza with cauliflower. Because apparently, carbs are the enemy.

      However, complex carbohydrates — starches made up of long chains of sugar molecules — are considered “good carbs” because they take longer to digest and thus don’t spike blood sugars as quickly as more simple ones, says Ha Nguyen of Yummy Body Nutrition.

      While simple carbs like juice, ice cream, candy and white bread are ok in moderation, your best bet is to make sure your carb intake comes mostly from complex carbs like whole grains, legumes and starchy veggies. To make things super easy, keep this complex carbs list on hand for your next trip to the supermarket.

      Image by Scott Webb // Pexels

      Bananas

      The post-5K mainstay is made up of mostly complex carbohydrates, plus a healthy kick of vitamins and potassium. Yes, it contains natural sugar, but your bod won’t absorb it as quickly as it would, say, a candy bar, because of the fruit’s high fibre count.

      Per serving (1 medium):

      105 calories, 0.4 g fat (0.1 g saturated), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fibre, 1.3 g protein.

      Image by Freepik

      Millet

      Meet millet, which is a great go-to if your stomach is sensitive to gluten or you have celiac disease. This gluten-free grain is a rich source of magnesium, phosphorus and potassium, not to mention protein.

      Per serving (1 cup, cooked):

      207 calories, 1.74 g fat (0.3 g saturated), 41.19 g carbs, 0.23 g sugar, 3 mg sodium, 2.3 g fibre, 6.11 g protein.

      READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

      Image by Arina Krasnikova // Pexels

      Broccoli

      You know these green guys are good for you, but did you know they’re actually an ace source of complex carbs? The carbs primarily come from fibre, which is key for digestive health and regulating blood sugar levels.

      Per serving (1 cup, chopped):

      31 calories, 0.3 g fat (0 g saturated), 6 g carbs, 1.5 g sugar, 30 mg sodium, 2.4 g fibre, 2.6 g protein.

      Image by Marina Leonova // Pexels

      Chickpeas

      One cup of chickpeas packs an impressive 11 grams of protein and 10 grams of fibre. One-third of the minimum recommended daily fibre intake, which is about 30 grams. They’re also rich in calcium and phosphate, both of which are important for bone health.

      Per serving (1 cup, cooked or canned):

      1129 kilojoules, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fibre, 15 g protein.

      Image by Pixabay // Pexels

      Carrots

      Craving something crunchy? Get your fix with this colourful root veggie, which is a particularly good source of beta-carotene, potassium and antioxidants. We love ’em tucked into a veggie sandwich.

      Per serving (1 medium):

      25 calories, 0.2 g fat (0.02 g saturated), 5.8 g carbs, 2.9 g sugar, 42.1 mg sodium, 1.7 g fibre, 0.57 g protein

      Image by Freepik

      Old-fashioned Oats

      Old-fashioned oats (also called rolled oats) are packed with manganese, iron, folate, B vitamins and other important nutrients. Regular intake of the soluble fibre in oats has also been shown to help reduce LDL cholesterol (that’s the bad kind).

      Per serving (1/2 cup, dry):

      627 kilojoules, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein.

      Image by Pand Uru // Pexels

      Sweet potatoes

      Although they’re as sweet as their name suggests, the sugar in sweet potatoes is released slowly into your bloodstream, thanks to the fibre that comes along with it. The starchy root vegetable is also high in vitamin C, which helps boost immunity and beta-carotene. This is linked to reduced risk of heart disease and certain cancers.

      Per serving (1 small sweet potato, 130 g, raw):

      468 kilojoules, 0 g fat (0 g saturated), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fibre, 2 g protein.

      READ MORE: The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

      Image by Getty Images

      Barley

      Don’t dismiss this chewy, slightly nutty grain. One cup of cooked barley packs six grams of fibre, which is essential for good gut health and may help lower cholesterol levels too, boosting cardiovascular health.

      Per serving (1 cup, cooked pearled):

      193 calories, 0.69 g fat (0.15 g saturated), 44.3 g carbs, 0.44 g sugar, 5 mg sodium, 6 g fibre, 3.55 g protein

      Image by Arina Krasnikova // Pexels

      Butternut squash

      Since butternut squash is starchy but relatively low in calories, it can be a great swap for more calorie-dense potatoes and sweet potatoes. It’s also high in vitamin E, which promotes healthy skin.

      Per serving (1 cup, cubed, raw):

      63 calories, 0 g fat (0 g saturated), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fibre, 1 g protein.

      Image by Paco Álamo // Pexels

      Potatoes

      Regular old white potatoes are really good for you, too! One medium potato has more potassium than a banana, which makes them great for managing blood pressure. Plus, they offer resistant starch, which is great for your gut health.

      Per serving (1 small potato, 148 g, raw):

      110 calories, 0 g fat (0 g saturated), 26 g carbs, 1 g sugar, 0 g sodium, 1 g sugar, 3 g protein.

      Image by Getty Images

      Spelt

      Spelt is an ancient grain that delivers more than just a healthy serving of complex carbs. One cup of cooked spelt has 7.6 grams of fibre and 10.67 grams of protein, making it a well-balanced choice. Plus, it has higher amounts of iron, zinc, magnesium and copper compared to wheat flour. It provides roughly one-third of your recommended daily value of phosphorus, a key bone-building mineral.

      Per serving (1 cup, cooked):

      246 calories, 1.65 g fat, 51.29 g carbs, 10 mg sodium, 7.6 g fibre, 10.67 g protein

      Image by Freepik

      Black Beans

      “Beans are a good source of protein and fibre, the two key nutrients that promote satiety,” says Nguyen. “They help you feel full longer. Beans are also a cheap and easy substitute for animal protein.” For all you plant-based folks out there!

      Per serving (1 cup, cooked or canned):

      227 calories, 1 g fat (0 g saturated), 41 g carbs, 1 g sugar, 2 mg sodium, 15 g fibre, 15 g protein.

      READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

      Image by Marta Dzedyshko // Pexels

      Whole-Wheat Bread

      There’s no reason to give up sandwiches in favour of lettuce wraps. But it’s worth double-checking labels to make sure you’re buying bread made with 100 percent whole grains (and not a mix of wheats and additives). Not only can the fibre in whole grains help you maintain a healthy weight, whole grains have also been shown to lower your risk of type 2 diabetes, stroke and heart disease.

      Per serving (1 slice):

      81 calories, 1 g fat (0 g saturated), 14 g carbs, 1 g sugar, 146 mg sodium, 2 g fibre, 4 g protein.

      Image by Freepik

      Whole-Wheat Pasta

      Again, the key here is to make sure you’re scanning the grocery store aisles for pasta that’s made with 100 percent whole grains. The fibre in whole-wheat pasta will help you stay full and satisfied. A cup of cooked pasta is a great vehicle for other healthy foods like vegetables, olive oil, herb-packed pesto and lean protein.

      Per serving (1.2 cup, dry):

      200 calories, 2 g fat (0 g saturated), 43 g carbs, 1 g sugar, 0 mg sodium, 6 g fibre, 6 g protein.

      Image by Freepik

      Quinoa

      While it’s technically a seed, not a grain (making it naturally gluten-free), quinoa comes with the same heart-healthy benefits as other whole grains and works the same way in recipes like stir-fries, salads and grain bowls.

      Per serving (1/4 cup, dry):

      156 calories, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 2 mg sodium, 3 g fibre, 6 g protein.

      Image by Freepik

      Brown Rice

      Brown rice contains the germ, bran and endosperm of the grain, which means it’s got more fibre, protein and nutrients than white rice (which is just the endosperm, with the germ and bran removed). Its high-fibre content makes it great for satiety and weight maintenance. And it’s got a slew of other important nutrients, such as, iron, zinc, selenium and B vitamins.

      Per serving (1/4 cup, dry):

      150 calories, 1.5 g fat (0 g saturated), 32 g carbs, 0 g sugar, 0 mg sodium, 2 g fibre, 3 g protein.

      Image by Cats Coming // Pexels

      Farro

      Like quinoa and brown rice, this nutty grain has loads of heart-healthy benefits. This includes reduced risk of type 2 diabetes, stroke and heart disease. It’s also slightly higher in protein and fibre than most other whole grains (making it another great food for weight loss). One thing to note: Farro is a type of wheat, so it’s not gluten-free. Use it to bulk up this Greek Chicken Salad.

      Per serving (1/4 cup, dry):

      160 calories, 1 g fat (0 g saturated) 33 g carbs, 1 g sugar, 10 mg sodium, 3 g fibre, 5 g protein.

      Image by Freepik

      Lentils

      Low in fat, high in protein and healthy carbs. Lentils make for a cheap, filling alternative to meat in simple meals. One cup of lentils contains 18 grams of protein and 16 grams of fibre. These inexpensive legumes are guaranteed to fill you up and keep you satisfied.

      Per serving (1 cup, cooked):

      230 calories, 1 g fat, 40 g carbs, 4 g sugar, 4 mg sodium, 16 g fibre, 18 g protein.

      Image by Pixabay // Pexels

      Green Peas

      They’re high in fibre, plus they contain a good amount of vitamin A, vitamin C, vitamin K and folate.

      Per serving (100 g):

      81 calories, 0 g fat (0 g saturated), 14 g carbs, 6 g sugar, 5 mg sodium, 6 g fibre, 5 g protein.

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

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      This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

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      This crispy apple chicken casserole is made all the better with premium apple cider and makes for a deluxe comfort meal.

      The Whitfields of Loxtonia Cider have a treasure trove of family recipes for the chilliest days. Original Loxtonia Crispy Apple Cider is the stealthy ingredient of their family favourite, braised chicken casserole. Their farm is in the mountainous Ceres region, where snow caps the mountains every winter.

      Loxtonia Crispy Apple Cider deepens the flavours of this hearty casserole. And, it’s made on the farm from ‘orchard to bottle’ with home-grown, 100% freshly pressed and naturally fermented apples.

      The Whitfield family began making premium cider from their own apple orchards in 2013 as a natural progression of their fruit farming venture.

      “Watching the entire process unfold on our farm from the blossom bud turning into an apple in our orchards, to the final product of a natural, premium apple cider, still amazes me every season,” says Ali, head of marketing and part of the family.

      All Loxtonia ciders are gluten-free, vegan-friendly and free of preservatives and artificial additives. Ready to try this crispy apple chicken casserole? Let’s dig in.

      Crispy Apple Chicken Casserole

      Prep Time 15 hours hrsCook Time 1 hour hr

      Course Main CourseCuisine Healthy

      4 bone-in, skin-on chicken thighs2 fennel bulbs, sliced4 shallots, sliced 4 cloves garlic, finely minced 1 large handful / bunch fresh sage leaves2 tbsp apple cider vinegar1 tbsp Dijon mustard340 ml Loxtonia Crispy Apple Cider2 green apples, sliced125 ml fresh cream ½ bunch Tuscan kale, stemmed & roughly choppedSalt and black pepper, to tasteOlive oil for cooking
      Preheat oven to 180˚C. Heat a drizzle of olive oil in a large Dutch oven, buffet casserole or cast iron skillet. Pat the chicken thighs dry with a paper towel and season with salt. Sear the chicken thighs skin-side down until the skin is golden brown.Flip and cook until lightly browned on the underside. Set chicken pieces aside on a tray. Add the sliced fennel to the pan with the residual chicken fat and cook until lightly golden on the edges. Remove from the pan and set aside next to the chicken. Add the sliced shallots and sage leaves. Season. Cook until the shallots soften and begin to take on some colour. Add the garlic and cook until fragrant. Add the apple cider vinegar, mustard and Loxtonia Cider. Stir everything together and bring to a simmer. Add the fennel and the chicken back into the pan and nestle it in the sauce. Dot the apples around the dish. Transfer to the oven and bake for 20-25 minutes until the chicken thighs are cooked through.Transfer the chicken to a clean plate or baking tray. (You can keep the chicken warm in the oven during the next step – or crisp up the skin under the grill).Bring the braise to a gentle simmer on the stove top. Add the kale and cream. Stir until the kale is wilted and the sauce has reduced slightly. Taste for seasoning. Return the chicken to the pan for serving family style. Serve with good crusty bread for mopping up the sauce and a green side salad.

      Keyword casserole, chicken, crispy apple chicken casserole More

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      Try This Post-Workout Hack For A Much Better Recovery

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      So often we judge the effectiveness of our workout by how much we’ve sweated during the session. Yes, checking out your max heart rate comes next. But if you haven’t truly broken a sweat you might feel like you didn’t push your body to its limit. And while there is a certain satisfaction in peeling off a sweaty sports bra, it should be a reminder that you’ve just sweated out a few important minerals during the process. Here, an age-old post-workout hack you may have forgotten about. Because in the realm of post-workout snacks, drinks and other recovery methods, it’s easy enough to forget.

      What We Lose When We Sweat

      Sodium, the main mineral we lose through sweat, is vital for assisting with water absorption in your body. It works both during and after strenuous exercise and thus prevents dehydration. Sodium also stimulates carbohydrates in your body that help to replenish the muscle fuel stores that get depleted by prolonged exercise.

      What sports drinks really do

      Per Harvard’s School Of Public Health, sports drinks serve to replenish what’s lost in exercise. Think: sodium, potassium, magnesium and calcium, all of which are essential to a proper working bod. The specific amount of sugar and salt is formulated for quick absorption and hydration. And, per Western Kentucky University, “Sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.”

      So, What Do You Do About It?

      The post-workout hack? Replenish the electrolytes you’ve lost from exercise. Sports drinks are specially formulated to replenish both the fuel and minerals needed to help rehydrate you. They’re important for sustaining physical (muscular strength, endurance capacity and pace) and mental performance (concentration, reaction time and accuracy).

      If you forgo the drinks? You might wind up feeling weakness, muscle cramps, dizziness, confusion and sluggishness. Of course, this all depends on the intensity of your workout and how much fluid you lose during your workout. Estimates vary greatly, but according to the American Council on Exercise, exercisers should consume 500ml to 600ml of fluid two to three hours before exercise. 20 to 30 minutes before a workout, look to drinking another 230ml. Then, during exercise, 200ml to 300ml every 10 to 20 minutes. And, finally, 30 minutes following exercise, 230ml.

      Reach for these drinks

      BOS Ice Tea

      BOS Ice Tea is a rooibos tea full of antioxidants, electrolytes and essential minerals.

      USN Pro Recover

      Made with vitamin C and other nutrients, this blend works to aid muscle recovery and restore glycogen levels.

      Revive

      Put back the fluids you’ve lost with these sachets, with are calorie, sugar and carb-free. More

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      BOS Ice Tea Launches A Limited Edition Can With Rachel & Siya Kolisi

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      BOS, the much-loved South African rooibos brand best known for its colourful cans of Ice Tea, has partnered with South African rugby icon Siya Kolisi, his wife Rachel Kolisi and the Kolisi Foundation, launching Siya Kolisi’s Limited Edition BOS can to celebrate all things wonderful about our country. For each Limited Edition can sold, BOS is donating 5% of the turnover to the Kolisi Foundation.

      Making a difference

      The Kolisi Foundation was founded by Siya and Rachel Kolisi in 2020 with a vision to change the stories of inequality. They believe that every small act of change matters and that by “remembering the one, one by one,” we will impact the nation.

      “What’s great about this collaboration between BOS, the Kolisi Foundation, Siya and myself, is that there is such a value alignment for us. Firstly, the fact that it is a proudly South African product that has gone global, but also that as a brand they’ve chosen to go beyond making sales and to give back to South Africa through the Kolisi Foundation.”
      Rachel Kolisi, CEO of the Kolisi Foundation

      READ MORE: 5 Reasons Why You Should Be Drinking Rooibos Tea

      Prioritising self-care

      Rachel is a CEO, Founding Director, mother, student and wife to the captain of the World Cup winning Springboks. She also has over 340k followers on Instagram where she works with brands that she authentically relates to and with products that she herself uses.

      We asked her what personal care looks like for her within this busy schedule:

      “For me, it’s about mind, body and your spirit. Exercising every day is one of my greatest privileges and I just love to have an hour a day where I can have a strong start, with a really hard workout that challenges me mentally and physically. There’s just such a sense of satisfaction after that, so I try as hard as possible to make that a non-negotiable.I also make sure I have at least a couple hours a week to myself to be with my thoughts and I love to do puzzles.”

      READ MORE: All The Things To Braai This Public Holiday If You’re Vegan

      Proudly South African design

      A purchase of the Limited Edition can not only supports the foundation but gives you the chance to win a trip for two to Paris, amongst other prizes. 

      The bold beadwork design of the Limited Edition can draws inspiration from Siya Kolisi’s Xhosa heritage. The campaign drives the message that we are all brewed for greatness, with themes such as finding joy and connection, looking at people as individual works of art and exploring how we can each make a difference.

      Siya Kolisi says it’s very special for him to launch this can with traditional patterning from his culture: “It’s not just a can. It’s a can that will open so many doors, it will open so many opportunities in every community that we operate in. The support generated by this can could be supporting a woman; it could be getting a warm meal for a child. Those are things that I struggled with when I was young and this will be making life a bit better for those still living under similar circumstances.”

      Will Battersby, CEO of BOS Ice Tea, says the campaign is the culmination of BOS’s growth journey.

      “To partner with the Kolisi family and its foundation is a privilege, as they are uniquely South African, just like our rooibos tea. Siya has impacted the nation as a sporting icon and inspirational person and Siya and Rachel are both making a significant difference in our vulnerable communities through their foundation.”

      Siya Kolisi’s Limited Edition Peach Rooibos Ice Tea

      The Siya Kolisi’s Limited Edition BOS Ice Tea is available at Checkers, Spar, Woolworths, Pick n Pay and Takealot, or online at www.bosbrands.com/za. The Recommended Selling Price is R 15,99, or R 89,99 for the banded six pack.

      Go for it! Go BOS and impact the nation, ‘one by one’. More

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      These New High Protein Recovery Flavours Are So Good, You’ll Want to Drink Them Every Day

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      First Choice, manufactured by Woodlands Dairy, has added new flavours Strawberry Vanilla and Choc Mint to its popular High Protein Recovery (HPR) drinks range. Elite and amateur athletes will now be spoilt for choice when choosing the specially formulated drink. It offers rapid muscle recovery following intense workouts or competition.

      “HPR is consistently showing double digit growth and we hope that this trend will continue with the new flavours, as our distribution footprint expands and more consumers are exposed to the product.”
      Marisa Maccaferri, Marketing Executive for Woodlands Dairy and First Choice

      READ MORE: Try This Post-Workout Hack For A Much Better Recovery

      Netball World Cup

      First Choice has been selected as the official hydration and recovery supplier to the Netball World Cup (NWC2023). It takes place from 28 July to 6 August in Cape Town.

      “To be the official hydration and recovery supplier to the Netball World Cup (NWC2023), is a massive opportunity for the brand to shine on an international stage,” says Maccaferri.

      The sports nutritionist and brand ambassador, Candice De Mendonca, who has been an integral part of the brand team, will join in Cape Town during the event to help shed some light on the importance of recovery in an athlete’s preparation and success at any level. Woodlands Dairy pride itself on developing high-quality, relevant products with real benefits.

      Firm Favourites

      Thulile Memela, Brand Manager at Woodlands Dairy and First Choice, adds that to date their Chocolate and Banana Crème flavours have been the firm favourites, with Peanut Butter a close third. “We’re excited to see how the market responds to the new Choc-Mint and Strawberry Vanilla flavours,” she says.

      HPR delivers twice the protein of normal milk (21g/250ml serving) with all the added benefits found in dairy. It has been fortified with eight additional B vitamins, is high in calcium, Tartrazine free and ready to drink (simply shake, twist and enjoy).

      Try The New Flavours

      “I’ve tried all the flavours and they’re divine, but the Strawberry Vanilla is my absolute fave. The flavour is so subtle, but it’s just sweet enough to keep me coming back for more. It’s the perfect post-workout pick-me-up and I’m definitely bringing a few to Fit Night Out this weekend.” Chamain van Zyl, Digital Editor at Women’s Health

      High Protein Recovery Strawbery Vanilla

      High Protein Recovery Choc Mint

      With five flavours to choose from, First Choice HPR is available at Pick ‘n Pay and Dis-Chem nationwide as well as online at www.shopfirstchoice.co.za or recoverymilk.co.za/ at the RRP of R14.99 to R19.99. More

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      9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

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      Workout fuel. It’s basically critical. But while we’ve all heard the saying, you can’t out-train a bad diet, what exactly is a good diet? Here, the pros dish on the best post-workout snacks they can’t live without.

      1. USN Trust Crunch Bar

      Need something quick to keep in your gym bag or car ready to snack on as soon as you’re done working out? Look no further than USN. Stock up on their Trust Crunch Bars that have 20g of protein, are low in sugar and high in fibre. Spoiler: You’ll be getting one of these in your Fit Night Out Goodie Bag worth over R4000. So make sure you get your tickets for Fit Night Out on the 5th of August 2023 at Waterfall City Park, Mall Of Africa (GET YOUR TICKETS HERE).

      USN Trust Crunch Bar In Cookies & Cream Flavour

      USN Trust Crunch Bar In Triple Chocolate Flavour

      USN Trust Crunch Bar In White Choc Cookie Dough Flavour

      READ MORE: Try These Delish Peanut Butter Banana Waffles

      2. A Recovery Smoothie

      “I like to make recovery smoothies, with banana, chia seeds, almond butter, Herbalife protein and water, after a very hard session,” says Michelle Weber, a South African competitive swimmer and 2-time Olympic open water swimmer. “They’re so delicious, filling and really help me to recover for my next session,” she adds.

      In case you missed it, chia seeds are incredible little things and a worthwhile investment. They’re high in protein, calcium, omega-3s and minerals – basically, a superfood.

      Faithful to Nature Chia Seeds

      Oh Mega Crunchy Almond Butter

      Severin Smoothie Mix & Go Blender

      3. First Choice High-Protein Recovery Milk

      Get these easy-to-grab-and-go bottles to really help you reach your goals. First Choice High-Protein Recovery Milk has 21g of protein, is fortified with 8 B Vitamins and high in calcium.

      And they’ve just added new flavours Strawberry Vanilla and Choc Mint… yum! It’s also been selected as the official hydration and recovery supplier for the Netball World Cup (NWC2023) which is currently happening. Yip, that’s right, all the athletes are using this to fuel them in the hopes of winning the NWC2023.

      First Choice High-Protein Recovery Milk In Strawberry Vanilla Flavour

      First Choice High-Protein Recovery Milk In Chocolate Mint Flavour

      First Choice High-Protein Recovery Milk In Peanut Butter Flavour

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

      4. An Omelette

      “After a workout, I have an omelette filled with veggies, avo and cheese. I don’t eat a lot of meat, so a small omelette is great for the protein I need after a workout,” pro kitesurfer Michelle Hayward previously told Women’s Health.

      5. A Shake

      “I love NPL’s Hyper Gain post-workout shake as well as a cold Fit Aid after a hard CrossFit session,” says South African cricketer turned Olympic javelin thrower Sunette Viljoen.

      NPL Hyper Gain Mass Vanilla Milkshake (1kg)

      NPL Hyper Gain Mass Strawberry Milkshake (1kg)

      NPL Hyper Gain Mass Chocolate Milkshake (1kg)

      6. A Banana

      Champion obstacle course racer Hanneké Dannhauser and pro motocross racer Dayna Nienaber agree: it’s the best pre- and post-workout fuel!

      “I’ll eat a banana because it’s light and easy to eat right after a training session to replace my glycogen,” says Hanneké.

      “In my opinion, the best way to replace salt, vitamins and water from exercise and get your energy levels back is to eat a banana. It’s filled with potassium, magnesium and healthy sugars,” says Dayna.

      READ MORE: Easy No-Bake Oat Protein Balls To Fuel You Up For Your Next Race

      7. Tart Cherry Juice

      A Journal of the International Society of Sports Nutrition found that tart cherry juice can help with recovery after an intense exercise session, it’s also loaded with antioxidants and anti-inflammatory compounds. Cheers!

      8. Cottage Cheese

      Grab the cucumbers and carrots, friends! Cottage cheese has 3 grams of leucine per 1 cup.  Leucine is an amino acid important for building muscle and that amount has been shown to help with building and/or maintaining muscle.

      9. Biltong

      Yes, everyone’s favourite snack is a great addition to your post-workout snack arsenal. Biltong is dehydrated protein, so consider it nature’s protein bar!

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

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      Exactly How To Make A Healthy Pizza With 6 Delish Topping Variations

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      It can be done…

      We get it – it’s hard to eat healthily all the time. If you auto-dial or Uber Eats your local pizza place once a week, you’re not alone: according to a Euromonitor International Consumer Foodservice report a few years back, pizza was South Africa’s best-loved takeaway/home delivery fast food, with double the sales figures of any other takeaway.

      READ MORE: Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

      The problem: our fave fast food is loaded with fat and sodium. But you don’t have to forgo this tasty and convenient meal option altogether.

      “The right toppings can transform this fattening grease bomb into a healthy meal,” says dietician Keri Gans, author of The Small Change Diet. “When making a pizza, use plenty of tomato-based sauce (you can add chilli, basil or chives for more flavour) and veggies,” suggests WH weight-loss advisor Elienne Horwitz. “Then lightly sprinkle mozzarella or feta over it.” Top a shop-bought wholewheat crust or cheeseless build-your-own takeaway with one of these combos.

      1. Barbecue Chicken Pizza

      You don’t have to weigh down your slice with chorizo or extra cheese to score a hearty serving of satiating protein. A reduced-fat hard cheese such as Slimmer’s Choice Cheddar, Gouda or mozzarella (around 13 percent less fat than regular cheese) and skinless white meat chicken with a coating of tangy barbecue sauce keeps you satisfied – so you won’t be tempted to polish off the rest of the pizza by yourself.

      Make it: Toss a third of a cup cubed grilled chicken breasts and two tablespoons diced red onion with one tablespoon barbecue sauce. Spread evenly over one slice ready-made pizza base. Sprinkle with one teaspoon grated reduced-fat cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 212kJ, 9g fat (2g sat), 500mg sodium, 32g carbs, 4g fibre, 22g protein

      2. Ricotta-pear Pizza

      If you like your slice on the sweet side, there’s another option besides Hawaiian style (that’s pineapple and ham for the uninitiated). Try some low-fat ricotta sweetened with a touch of honey and slices of fibre-filled pear for a healthy meal that tastes like it could be dessert.

      Make it: Spread two teaspoons orange marmalade over one slice ready-made pizza base. Top with a quarter cup ricotta and spread well to cover. Top with a third of a thinly sliced Bosc pear. Drizzle with one teaspoon honey and bake in a 190°C oven for five to seven minutes, or until warmed through.

      Per slice: 1 254kJ, 5g fat (1g sat), 310mg sodium, 54g carbs, 6g fibre, 10g protein

      READ MORE: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret Ingredient

      3. Parma Ham And Goat’s Cheese

      Hold the sausage. “Parma ham is much leaner and provides the same meaty satisfaction without all the kilojoules or grease,” says Gans. Trade mozzarella for goat’s cheese or feta and you’ll get a mouthful of creamy goodness and 11 percent fewer kilojoules.

      Make it: Layer one slice ready-made pizza base with half a cup diced tomato and half a cup chopped rocket. Top with 14g thinly-sliced Parma ham. Sprinkle with one tablespoon crumbled goat’s cheese or feta and a pinch of freshly ground black pepper. Drizzle with one teaspoon extra-virgin olive oil and bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 254kJ, 26g fat (5g sat), 700mg sodium, 30g carbs, 15g fibre, 13g protein

      4. Greek Pizza

      “Feta on pizza is a really smart choice,” says Gans. “You only need a little to get a lot of flavour, which results in a huge kilojoule saving.” Then there’s a generous serving of veggies, including roasted red peppers and up more than 40 percent of your daily vitamin C.

      Make it: Top one slice ready-made pizza base with two tablespoons drained roasted red peppers, five halved rosa tomatoes, five halved and pitted kalamata olives and one teaspoon feta crumbles. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 710mg sodium, 32g carbs, 6g fibre, 8g protein

      READ MORE: Serve This Tasty (Yet, Easy) Butternut Wellington At Your Next Dinner Party

      5. Spinach Salad Pizza

      You could order a side salad with your pizza – or you can just pile your greens on top instead. This combo features crumbled goat’s cheese, which adds a big kick of robust flavour for a fraction of the fat you’d get from a standard mozzarella-loaded piece. And best of all, there’s zero cooking required.

      Make it: Toss one cup baby spinach with half a cup sliced red grapes, one teaspoon toasted pine nuts, one tablespoon crumbled goat’s cheese and one tablespoon light balsamic vinaigrette. Top one slice of a ready-made pizza base with the salad.

      Per slice: 1 200kJ, 10g fat (3g sat), 590g sodium, 45g carbs, 6g fibre, 8g protein

      6. Cheesy Fennel

      and courgette pizza Fennel is one of the ingredients that give Italian sausage its very distinctive taste. Sprinkle it, fresh or dried, onto your pizza and you’ll get the flavour you crave minus all that unwanted fat and bloat-inducing sodium.

      Make it: Sauté half a cup diced fennel, three-quarters of a cup grated courgette and a pinch of chilli flakes with one teaspoon olive oil in a small pot over medium heat for five minutes, or until fennel softens. Spread over one slice ready-made pizza base. Sprinkle with two tablespoons reduced-fat grated mozzarella cheese. Bake in a 190°C oven for five to seven minutes, or until cheese melts.

      Per slice: 1 090kJ, 12g fat (3g sat), 370mg sodium, 32g carbs, 6g fibre, 11g protein

      Try this easy beetroot chocolate cake for dessert. More