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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

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      PB Banana Waffles

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      I know what you’re thinking: “Waffles? Again?” But hear me out. These peanut butter banana waffles are not your average waffles. They’re fluffy, flavourful and made with wholesome ingredients that will leave you feeling satisfied and energized all day long.

      Peanut butter is a good source of protein and healthy fats, while bananas are a good source of potassium and fibre. So not only will you be satisfying your taste buds, you’ll also be giving your body a healthy boost.

      Grab your waffle iron and whip up a batch of these mouthwatering delights.

      Prep Power 

      Two options here: Either make and refrigerate the batter for up to four days or make and freeze the prepared waffles. Freeze in a single layer on a baking sheet until firm, then freeze in freezer-safe bags or containers for up to three weeks. Ready to eat? Reheat in a toaster oven until hot and crisp or in a skillet on medium, turning once.

      Peanut Butter Banana Waffles

      You’ll go bananas for these waffles!

      Total Time 20 minutes mins

      Servings 6 waffles

      1 large ripe banana 1/2 cup milk1/2 cup plain yogurt1/4 cup creamy nut butter2 large eggs1 tbsp maple syrup1 cup all-purpose flour1 tsp baking soda1/4 tsp salt1 tbsp chia seeds
      In a blender, puree banana, milk, yogurt, nut butter, eggs, and syrup. Add flour, baking soda, and salt and process to combine. Stir in chia seeds. Cook waffles per manufacturer’s instructions. Top as desired. 

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

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      3 Comforting Soups That’ll Boost Your Immune System

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      Cold weather begs for warm, steamy dishes and these comforting soups will give you enough variety in texture and flavour so you don’t feel bored. Also, you can whip up a couple and freeze them for work lunches. Score! Start with a good-quality chicken or vegetable stock (plus, some chilli, garlic and onion) and build up from there.

      Soup stars

      Get your kitchen tools ready and you’ll be off creating flavourful, comforting soups in no time.

      Smeg Hand Blender

      This retro-styled hand blender does it all, including mashing, blending and chopping.

      Haden Jug Blender

      Jug blenders make it easy to dump soups into and blend in a blitz.

      Kambrook Smartlife Soup Maker

      Blades whirr and break down veg, while a heating plate makes it easy to create your soups in one container.

      Comforting soups that boost immunity

      These vegetable soups are jam-packed with immune-boosting veggies. They’ll ward off illness and have you feeling like your strongest self. Here’s why.

      Cauliflower

      This white veg is high in nutrients, despite its lack of colour. And just one serving gives you 58% of your daily allowance of vitamin C. It’s also high in fibre, feeding your gut’s healthy bacteria and dialling up digestion.

      Spinach

      The benefits of spinach are so large that it’s considered a superfood. And for good reason: from flushing out the free radicals that lead to cancer to enhancing your body’s essential functions, spinach is an all-rounder queen.

      Butternut

      Butternut is a powerful source of vitamins, including vitamins A, C and E. From taking care of your hair, skin and nails to boosting immunity, butternut is great at souping up your meal’s nutritional profile.

      Cauli Soup

      This dreamy, creamy soup boosts immunity, thanks to healthful ingredients.

      Prep Time 5 minutes minsCook Time 40 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head cauliflower chopped2-3 cups vegetable stockparsely for garnishing
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil.Add the cauliflower, cover with stock and cook over medium heat for 30 minutes, until the cauliflower is soft.Blend with a hand blender until creamy. Garnish and serve.

      Keyword Cauliflower soup

      Spinach and broccoli soup

      Bitty and bright, this soup is a super-healthy dose of nutrients.

      Prep Time 5 minutes minsCook Time 35 minutes mins

      Course SoupCuisine Healthy

      1 large onion chopped1 clove garlic chopped1 red chilli finely chopped1 tbsp extra-virgin olive oil1 head broccoli roughly chopped1 bag baby spinach divided in half3-4 cups vegetable stock1/2 handful fresh basil
      In a large saucepan, sauté the onion, garlic and chilli in the olive oil. Add the broccoli and half the bag of baby spinach then cover with vegetable stock. Cook over medium heat until broccoli is soft, about 30 minutes.Remove from the heat. Add the rest of the baby spinach and some basil and blend with a handheld blender. It’ll go bright green. Serve with some chopped spring onions and extra basil. Garnish with extra chilli (optional).

      Keyword miso soup, spinach and broccoli soup

      Spicy butternut soup

      Love butternut soup? The spicy kick in this one punches up the flavour even more.

      Prep Time 10 minutes minsCook Time 1 hour hr

      Course SoupCuisine Healthy

      1 medium-sized butternut chopped1 large onion chopped1 tbsp masala curry spice1 chilli chopped1 tbsp extra-virgin olive oil1 cup vegetable stock1/2 tin coconut creamcoriander for garnishing
      Preheat the oven to 180° C. Place all the ingredients, besides the stock, coconut cream and coriander, in a roasting pan and roast for 40 minutes until cooked through and slightly charred. Remove from the oven and allow to cool slightly.Squeeze the sweet, soft garlic flesh out of the cloves and place with the rest of the ingredients in a large saucepan. Add the cup of stock and coconut cream.Using a hand blender, blitz all the ingredients together and reheat until the desired temperature is reached. Garnish with coriander.

      Keyword butternut soup, healthy soup, miso soup More

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      The 12 Best Healthy Green Juice Recipes You Can Make With A Blender Or Juicer

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      If you want to drink your veggies (and actually enjoy doing it), a good green juice is the way to go.

      You might not want to go for the store-bought stuff, though. “Most store-bought juices have either been made from a concentrate or processed with heat,” says nutritionist says Kelly Jones. The result: They contain fewer antioxidants in every sugary sip.

      Instead, grab a juicer (or a blender!) and a good green juice recipe and DIY your own.

      Even if you don’t have a juicer, a high-power blender — like a Vitamix or Nutibullet — can get your fibrous fruits and veggies fine enough to sip on like juice, too, Jones says. (Plus, the extra fibre you’ll get from making juice in the blender will keep your blood sugar more stable and nourish your good gut bacteria.)

      However you whip up your green sips, make sure your green juice recipe incorporates some fruit — like apples and limes. Without the sweetness and acid, typically-bitter greens may leave your juice tasting like grass.

      Whether you’re looking for Green Juice Lite or the equivalent of a kale salad in a cup, these are the best green juices (and green smoothies!) you can drink.

      Minimalist Baker

      1. Easy Green Juice

      Per serving: 114 calories, 0.9 g fat (0.2 g saturated), 113 mg sodium, 25.8 g carbs, 3.3 g fibre, 12.9 g sugar, 3.6 g protein

      This juice’s ingredient list includes health-boosting spices like ginger and turmeric, plus apple and lemon for the sweetness and acidity a tasty green juice needs.

      Eating Bird Food

      2. 10-Minute Green Juice

      Per serving: 189 calories, 1 g fat, 38 g carbs, 0 g fibre, 16 g sugar, 7 g protein

      Kale and romaine give this green juice a good dose of protein, while granny smith apple lends a lovely tartness.

      Show Me The Yummy

      3. Green Juice with Celery

      Per serving: 83 calories, 0 g fat, 15 mg sodium, 20 g carbs, 3 g fibre, 12 g sugar, 2 g protein

      This celery- and cucumber-packed juice is super hydrating, low in carbs, and pretty much guaranteed to make you glow from the inside out.

      A Farmgirl’s Dabbles

      4. Citrusy Green Juice

      Per serving: 97 calories, 1 g fat, 16 mg sodium, 22 g carbs, 1 g fibre, 17 g sugar, 2 g protein

      Oranges give this green juice a sweet, refreshing flavour that’s easy for green juice newbies to enjoy.

      READ MORE: What Is Moringa And What Are The Health Benefits?

      Simply Vegan Blog

      5. Fennel Green Juice

      Per serving: 139 calories, 0.5 g fat, 41 mg sodium, 35.6 g carbs, 8 g fibre, 20.7 g sugar, 1.8 g protein

      Fennel gives this quick-to-whip-up green juice unique flavour that has a particularly summery vibe.

      Veggies Save The Day

      6. Pineapple Green Smoothie

      Per serving: 131 calories, 2 g fat (2 g saturated), 13 mg sodium, 28 g carbs, 3 g fibre, 18 g sugar, 1 g protein

      Step your green juice up a notch with this smoothie, which contains tangy-sweet pineapple and electrolyte-packed coconut water.

      Just A Taste

      7. Blender Green Juice

      Per serving: 81 calories, 0g fat (0 g saturated), 40 mg sodium, 19 g carbs, 3 g fibre, 11 g sugar, 2 g protein

      Blend up your morning green juice to keep as much fibre in as possible. If you want it to be pulp-free, simply strain out the liquid by using a cheesecloth. This recipe has notes of citrus and herbs, and it’s ready in just 10 minutes.

      Jessica Gavin

      8. The Ultimate Green Smoothie

      Per serving: 198 calories, 1 g fat (1 g saturated), 83 mg sodium, 47 g carbs, 5 g fibre, 40 g sugar, 5 g protein

      Turn green juice into a meal by adding high-protein Greek yoghurt to the no-joke mix of green veggies — which includes romaine, kale, spinach, and broccoli (trust) — in this recipe.

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

      The Mediterranean Dish

      9. Simple Green Juice

      Per serving: 92 calories, 0.8 g fat (0.2 g saturated), 149.4 mg sodium, 21 g carbs, 6.2 g fibre, 6.2 g sugar, 2.8 g protein

      This six-ingredient green juice contains all the essentials — herbs, leafy greens, fruit, and spice. Mix it up by swapping parsley for coriander or basil, or opting for turmeric or cayenne instead of ginger.

      Damn Delicious

      10. Green Detox Smoothie

      Per serving: 136 calories, 1 g fat (0 g saturated), 104 mg sodium, 28 g carbs, 4 g fibre, 17 g sugar, 1 g protein

      Blended with chia seeds and leafy greens, this green machine provides healthy fat and fibre to fill you up. A little honey makes it perfectly sweet, too.

      Detoxinista

      11. Ginger Celery Juice

      Per serving: 154 calories, 0.8 g fat (0.2 g saturated), 7 mg sodium, 41 g carbs, 7 g fibre, 27 g sugar, 2 g protein

      Get on the celery juice train with this gingery celery juice. It also contains cucumber to keep the beautifying hydration high.

      Minimalist Baker

      12. Creamy Avocado Banana Green Smoothie

      Per serving: 146 calories, 6 g fat (1 g saturated), 138 mg sodium, 18.2 g carbs, 5.3 g fibre, 7.4 g sugar, 6.9 g protein

      A variety of mixed green gives this smoothie a beautiful hue, while avocado and banana make the texture just right and protein powder offers staying power.

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

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      What Is Moringa And What Are The Health Benefits?

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      With all the trendy superfoods and supplements available on the market today, it can be hard to keep up with what’s simply popular and what’s actually beneficial for your health. If you love following the latest in nutrition, chances are you’re familiar with moringa.

      Moringa oleifera is a plant that is native primarily to South Asia and Africa and is one of the fastest-growing trees in the world, says Kylene Bogden, RDN, CSSD, a co-founder of FWDfuel. This is partly because it is frost- and drought-resistant, which makes it incredibly durable. Also called the drumstick tree, moringa contains a solid nutrient profile of amino acids, vitamin C, potassium and calcium, per Bogden. As a supplement, moringa is often consumed in the form of powder, capsules and tea.

      Consuming this plant in its raw form can be especially good for you. The leaves contain quercetin, an antioxidant that can block your histamine response (which is responsible for triggering annoying allergy symptoms) and chlorogenic acid, which can help stabilize your blood sugar, Bogden explains.

      “One of the reasons moringa has become so popular, in addition to its vast nutrient profile, is because it provides a boost in energy without the negative side effects that can sometimes accompany caffeine intake,” she adds.

      That said, experts say that more research in humans is needed to know whether the moringa’s benefits are legit and whether it’s safe to take on a regular basis. Read on to learn about these potential benefits, as well as the risks of taking moringa and whether this supplement may be right for you.

      Meet the expert: Kylene Bogden, RDN, CSSD, specializes in sports nutrition and functional medicine. She is also board-certified in integrative and functional nutrition (IFNCP) through the Integrative and Functional Nutrition Academy. She has served as an expert source for various national media outlets. Plus, invited to speak at events across the country.

      What are the health benefits of taking moringa?

      Moringa may play a role in treating 80 diseases, according to one study. But it’s important to keep in mind that much of the evidence showing moringa’s benefits is cell and animal studies. That means it’s not clear yet whether the plant will do the same in humans. And more research is needed to establish the optimal dosage and identify any interactions between the active compounds in moringa.

      1. It protects against infections.

      Moringa has anti-infectious effects against pathogens and all parts of the plant can be made into treatment against bacteria, fungi, viruses and parasites, according to a 2020 Frontiers in Pharmacology review. The leaves and seeds, in particular, show a broader spectrum of antimicrobial activity than other parts of the moringa plant.

      2. It improves blood sugar control.

      Taking moringa may potentially help with controlling blood sugar if you have diabetes, per a 2020 Nutrients review of several animal studies. Researchers believe this is due to compounds such as isothiocyanates found in moringa. However, more research in humans is needed.

      3. It lowers cholesterol.

      Animal studies have shown that moringa may have similar cholesterol-lowering effects to other known effective plant sources, such as flaxseed and oats. This is due to its antioxidant content, which is tied to a lower risk of heart disease.

      4. It reduces blood pressure.

      Because it contains quercetin, an antioxidant, research suggests moringa may help to lower blood pressure.

      5. It gives you an energy boost.

      Research shows that moringa may be a good energy source, thanks to the wide range of nutrients it contains. This includes protein, iron and vitamin A, which are vital to maintaining optimal energy levels.

      6. It improves digestion.

      Moringa is also believed to aid in digestion. A study in the Journal of Ethnopharmacology shows that its fibrous pods may help treat digestive issues such as constipation and another showing that it may help prevent colon cancer.

      7. It helps with arthritis and joint pain.

      One animal study showed moringa extract may be helpful in decreasing symptoms of rheumatoid arthritis, an inflammatory form of joint disease. This is because its leaf extract may help suppress pro-inflammatory molecules. More research in humans is still needed, though.

      8. It fights inflammation.

      Animal studies have shown that moringa leaves, pods and seeds contain anti-inflammatory compounds called isothiocyanates that are associated with a reduced risk of heart disease and cancer.

      It can also inhibit chronic inflammation in conditions such as asthma, ulcerative colitis and metabolic diseases, according to a 2020 review.

      Is it safe to take moringa every day?

      As long as it has been cleared by your doctor, it’s okay to take moringa every day, especially if it is in food form, such as by adding a few teaspoons of a moringa powder to a smoothie or sipping on tea made from its leaves, says Bogden.

      “Generally speaking, ideal dosing would be one to two cups of tea a day, or one teaspoon to one tablespoon of powder added to dishes like oatmeal and smoothies,” she says. “If capsule form is your preferred method, clinical studies suggest the benefits range from roughly 500 mg to 2 g daily.”

      Photo by Eva Bronzini on Pexels

      What are the side effects of moringa?

      As with any supplements, you’ll want to be aware of any potential side effects that may come with taking moringa. After all, supplements are not regulated by the FDA. You’ll definitely want to consult with your MD before taking any supplement, including moringa, Bogden notes.

      Not sure where to start? To choose a reputable supplement company, the first step would be to look for a GMP certification (that stands for Good Manufacturing Practice, FYI) on the label. As well as additional third-party testing, Bogden says. If you’re a competitive athlete, you’ll also want to make sure the supplement is NSF-certified for sport in order to avoid testing positive for banned substances.

      “While many do not experience any negative side effects, depending on dose or form taken, frequency consumed and medical history, for some, moringa may cause gastrointestinal upset, uterine cramping and low blood pressure, which can be dangerous for certain individuals,” Bogden says.

      Who should not take moringa?

      As with many foods, medications and supplements, there are certain groups who should avoid moringa. Those who are pregnant or breastfeeding should avoid consuming moringa, according to Bogden.

      Note that moringa can also interfere with medications that treat diabetes, high blood pressure and thyroid disease. So, talk to your doctor before taking moringa if you fall into any of those categories.

      The bottom line: While moringa shows promise in providing health benefits similar to those of other superfoods, research is still limited. Talk to your doctor before adding it to your wellness routine.

      This article was originally published on www.womenshealthmag.com by Emilia Benton. More