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      These Banana Muffins Actually Alleviate PMS And Cramping

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      Banana muffins: not totally at the top of the list of items you’re grasping for when you’re in the throes of PMS. But, while chocolate is your bestie, try pairing it with this recipe.
      Here’s why: Bananas provide cramp-busting potassium and vitamin B6, a hormone regulator that may help reduce water retention, depression, and other PMS symptoms. And buy yoghurt that delivers calcium and vitamin D: the dynamic duo has been shown to slash PMS symptoms by up to 40 percent. Add magnesium-rich walnuts to the mix – the mineral, which may reduce irritability and stabilise blood sugar, can help you control PMS-fueled “I want to devour everything” urges.
      READ MORE: 4 Delicious Desk Lunches That Don’t Involve Bread
      Banana, Yoghurt And Walnut Muffins
      Prep: 10 min Cook: 22 min
      Ingredients1 1/4 cups oatmeal1/2 cup rice flour1/4 cup ground flaxseed1 tsp baking powder1 tsp bicarbonate of soda2 eggs, beaten1/4 cup plain yogurt3 medium ripe bananas, mashed1/2 cup honey1/3 cup grapeseed oil1/4 cup walnut pieces
      READ MORE: 6 Milk Alternatives You Should Consider If Dairy Is No Longer Your Friend
      Method1. Preheat oven to 190°C.2. In a large bowl, whisk together oatmeal, flour, flaxseed, baking powder and bicarbonate of soda.3. In a separate bowl, combine the eggs, yoghurt, bananas, honey and oil. Add flour mixture and fold in the walnuts.4. Spoon the batter into paper-lined muffin trays. Bake for 20 to 22 minutes or until the tops spring back when lightly touched. Cool on a wire rack.
      Makes 12. Per 83g muffin: 921kJ, 10g fat (1g sat), 160mg sodium, 31g carbs, 3g fibre, 16g sugars, 4g protein
      Here are 5 easy detox dinners that taste exactly like comfort food. Plus: 6 wintry oat recipes that’ll kick-start your day. More

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

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      Vegan braai ideas: a concept so wild that your meat-eating friend, who’s hosting the shindig, is already shvitzing thinking about it. And with all the public holidays on the SA calendar, a braai is going to be hard to skip.
      Never fear: braaiing as a vegan just takes a bit of lateral thinking. Sure, you aren’t hankering after a smokey lamb chop, but you could definitely murder a crispy potato, some mielies, a plant-based burger or two and some smokey baba ganoush.
      Here are a few vegan braai ideas for your next foray:
      Burger With All The Trimmings
      For the burger:
      1 Fry Family Food Co Chicken-Style burger
      2 slices tomato
      2 slices gherkin (sliced lengthways)
      A few rings of red onion
      2 lettuce leaves
      1 burger roll (sesame rolls are amazing here)
      For the spicy mayo:
      1 tsp B-Well Canola mayo (it’s vegan)
      1 tsp Sriracha
      1 tsp tomato sauce
      1 tbsp finely grated onion
      Salt and freshly ground pepper

      READ MORE: 11 Things You Didn’t Know Were Totally Vegan
      Method
      1/ Place the burger patty onto the fire over a medium heat. Let it cook for a few minutes each side until the crumbing is crispy and the patty is heated through.
      2/ In the meantime, prep the burger bun. To make the spicy mayo, mix the ingredients together and season with salt and pepper to taste. Spread the sauce onto the inside top and bottom of the bun, then place the lettuce and cooked burger patty onto the bottom of the bun.
      3/ Layer the remaining ingredients and finish with a small sprinkling of salt and pepper.
      Note: you can replace the burger patty with a giant mushroom. Just cook on the braai wrapped in tinfoil with a glug of olive oil, salt and pepper and a sprinkling of thyme (or your favourite herb).
      READ MORE: “I Turned Vegan And Was Finally Able To Lose Weight”
      The Ultimate Potato Salad
      6 potatoes
      Finely chopped red onion
      8 gherkins, finely chopped
      Vegan mayo
      Salt and freshly ground black pepper
      Method
      1/ Boil the potatoes in salted water until a skewer pierces the flesh easily, but the potato still has a bit of give (you don’t want the salad to be mush).
      2/ Once cooked, remove from the pot and allow to cool completely (chopping and mixing the potato with the rest of the ingredients while hot will turn it to mush). Once cool, chop into decent-sized chunks.
      3/ Place the potato in a bowl and add the onion, gherkin and enough mayonnaise to cover the potato pieces. Mix together well, being careful not to smash the potato pieces too much, and season to taste.
      Braai-style Baba Ganoush
      2 large eggplants
      3 cloves garlic
      Olive oil
      2 tbsp tahini (get the good stuff at Faithful To Nature)
      Juice of 1 lemon
      Salt and freshly ground black pepper
      Method
      1/ Place the eggplants directly onto the braai grid, a bit to the side so they aren’t over the hottest coals. Let them cook, turning often, until they begin to collapse in on themselves. Meanwhile, wrap the garlic in some tin foil with a splash of olive oil and place on the grill. Let them cook for 10 to 15 minutes or until soft and sweet.
      2/ Once the eggplants have cooled down enough to handle, cut them in half lengthways and scoop out the flesh into a bowl.
      3/ Add the garlic cloves, a good glug of olive oil and the rest of the ingredients before seasoning. Adjust the seasoning to taste, adding more lemon juice, olive oil and tahini if you prefer.
      4/ Using a hand-blender, blitz the mixture to your desired consistency (if you like chunks of eggplant, only do a few blitzes. If you prefer it smooth and creamy, give it a good go with the blender).
      5/ Pour into a serving dish and serve with crudités and slices of fresh bread.
      READ MORE: 3 Common Mistakes Newbie Vegans Make That Lead To Weight Gain
      Wanita’s Braaied Hummus
      Deputy editor Wanita made this hummus for the office and it was an instant hit. The braai flavour adds an amazing dimension to this classic dip.
      1 can chickpeasPaprika1 tsp crushed garlicOlive oilLemon juice
      Method1/ Make a braai.
      2/ When the coals are ready, drain the chickpeas, keeping the aquafaba aside, and pour them into a veggie braai pan, basted with olive oil.
      3/ Liberally sprinkle paprika over the chickpeas, shake the pan once, then sprinkle on some more so the chickpeas are coated on all sides.
      4/ Add some wood chips or shavings to the coals to produce smoke and braai the chickpeas until they become darker and start smelling like bacon (about 5 to 10 minutes). You’ll need to shake the pan every now and then so they don’t burn.
      5/ Once cooked, remove from the heat, pour into a deep container and blitz together with the garlic, a dash of olive oil, four squeezes lemon juice and a little aquafaba until it reaches your desired consistency. Season with salt and pepper to taste.
      6/ Serve with crudités, veggie chips and slices of fresh bread.
      Braaied Potatoes
      An oldie, but it’s definitely a goodie – and a great side with nearly anything.
      Potatoes
      Method
      1/ Wrap the potatoes in tinfoil and place in the coals of your braai. Cook until crispy and cooked through.
      2/ That’s it.
      READ MORE: 8 Vegan Food Swaps That Are Total Game-Changers

      Grilled Falafel Pita Breads
      4 Fry’s Family Food Co falafels
      1 pita bread
      2 tbsp hummus
      Grated carrot
      Cucumber slices
      Tomato slices
      Thinly sliced red onion
      2 tbsp tahini (get the good stuff at Faithful To Nature)
      Salt and freshly ground black pepper
      Method
      1/ Place the falafels onto the braai over coals that aren’t too hot. Let them cook, turning occasionally, until heated through and crispy. Remove and set aside.
      2/ Meanwhile, place the pita bread onto the braai over coals that aren’t too hot. Cook a few minutes each side until lightly crispy – watch them carefully in case they begin to burn. Remove from the braai and cut in half lengthways.
      3/ To assemble, spread the hummus inside of the pita halves. Next, layer the carrot, cucumber, tomato and onion along one side of the pita (so you have space for the falafels and get a bit of everything with each bite). Place the falafels inside the pita.
      4/ Finish with a generous drizzle of tahini over the top and a sprinkling of salt and freshly ground black pepper. More

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      How Strong Are You, Really?

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      Fact: your skeleton renews itself every seven to ten years, modelling and remodelling to increase bone mass, remove damaged bone and reshape itself. By upping your body’s supply of calcium, phosphorous and magnesium, you can create a top-notch structure that’ll support you through pregnancy, Ironmans and heavy grocery bag runs.
      Avoid Injury
      If you’re not taking in the right nutrients, you might find yourself struggling with decreasing bone density – a one-way street to osteoporosis and Injury Town. A little self-care now will go a long way towards helping stay strong, right down to the bone. 
       Meet The Heroes

      Ca: Calcium strengthens bones and teeth and gives them structure.
      Vitamin K2: regulates bone remodelling, assists with calcium absorption and prevents the accumulation of calcium in blood vessels.
      Vitamin D3: inhibits bone resorption, increases the effect of vitamin K and helps with the absorption and urinary loss of calcium.
      Get Them In
      While you can get K Vitamins in cheese, egg yolk and dark, leafy greens, our efficient bodies use them quite quickly and we run low when not taking them in regularly. Our calcium supply is often lacking, too. Menacal’s got all these in one simple supplement that maintains your body’s optimal levels, so you’re good to go in CrossFit class and beyond. 
      To invest in stronger bones, click HERE
      *In Partnership With MenaCal7 More

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      Exactly How To Include Fibre In Your Diet To Reduce Bloating

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      If you’re turning your nose up at beans and broccoli for fear of that universally-hated bloat, we’ve got bad news for ya. Eating fibre to reduce bloating is a winning strategy and keeping regular by eating a balance of fibre-rich foods is going to be a much better strategy than chomping on prunes after a week of nothing but pasta and pizza.
      In fact, on average we take in 60 per cent or less of what’s recommended. A high-fibre diet has many essential benefits including improving your digestive system and reducing the risk of certain chronic diseases in the long term.
      One of the barriers to increasing intake may be the lurking myths which discourage people from focusing on high-fibre foods. Kellogg’s Nutrition and Public Affairs Manager as well as Registered Dietitian, Linda Drummond, shares the facts to clear up some common misconceptions…
      Fact: It’s best to eat your fibre
      The World Health Organisation recommends a daily intake of at least 25g per day for adults*. This requirement can be met by taking small steps to increase food sources each day. Fibre-rich foods offer additional intrinsic nutrient benefits such as vitamins, minerals and phytochemicals.
      The naturally occurring combination of these nutrients can never be perfectly replicated or manufactured. Despite supplements being available on the market, experts agree that when looking for particular nutrients, food sources are the best choice.
      To meet the daily recommendation, choose a high-fibre breakfast every morning, eat at least five servings of fruit and vegetables each day and replace animal protein sources with a vegetable source such as beans or legumes regularly.
      READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
      Fact: Not all fibres are created equal
      Skipping this essential part of your diet? Read these facts and you may consider adding a few apples and bran flakes to your breakfast…
      There are many different types of fibre from different food sources, which play unique roles in the body, contributing to overall well-being. Wheat bran, composed mostly of insoluble fibre, is the most effective cereal to promote regularity. Apples, barley, carrots, legumes and oats are rich in soluble fibre, which has a cholesterol-lowering effect.
      Other benefits of a high-fibre diet include helping to achieve normal blood sugar levels and to assist in the maintenance of a healthy body weight. By including a variety of different sources and types of it in your diet, it’s possible to improve several functions of the body.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Fact: It isn’t just for constipation
      The benefits of regular and adequate intake, nutrition experts all over the world agree that most carbohydrate-based foods eaten on a daily basis should be a source. In fact, the South African Guidelines for Healthy Eating, which provide nutrition messages to the general public, recommend that everyone should have an intake of at least 25g per day to ensure healthy functioning of the gut, as well as decreased risk for lifestyle-associated chronic diseases.
      Increasing the intake (particularly wheat bran) prevents food from lingering in the digestive system, which can cause you to feel bloated and uncomfortable. By absorbing water and creating bulk, it speeds up the passage of food through your system, helping to prevent constipation.
      Fibre helps food move through the digestive system and plays a bulking role so that undigested food can be more easily eliminated. Fibre plays a vital role in helping keep the walls of the digestive tract healthy. A high-fibre diet can help to reduce that bloated feeling.
      When beginning to increase your intake, do so slowly to allow your body to become accustomed to the change. This will help to ensure that you do not experience bloating with a sudden increase in fibre intake.
      READ MORE: Here’s What Happens When You Stop Eating Sugar, According To Nutritionists
      Fact: There are risks associated with following a low-carb diet
      One of the risks of following a low-carb diet is that it would be even more difficult to meet one’s requirements, as the major sources of fibre are also sources of carbohydrate. By not meeting your requirement, there is a risk that you may experience digestive discomfort and constipation, as well as an increased chance of developing chronic diseases in the long-term. More

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      OMG! Goodleaf’s Sustainable CBD Drinks Will Be Your New Fave Refreshment

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      Ahhhh CBD! The compound that has taken the health and wellness world by storm over the last few years. We’ve seen oils, capsules, body lotions and everything in between. But  for those who want a delicious, refreshing way to reap the CBD benefits, there’s CBD drinks. And we’ve always been big fans of Goodleaf. Here’s why:
      They’re On A Sustainability Journey
      They’ve always been a great option, but they’ve just upped the ante. Goodleaf has switched from a single-use plastic bottle to an aluminium can as part of their sustainability journey. The new 300ml can, as well as all the outer packaging, is 100% recyclable. Now that’s refreshing!
      Goodleaf’s new packaging is as green as the source ingredients of their refreshing CBD sparkling drinks. They’re committed to finding the most environmentally conscious solution at every step of their processes to ensure their products are as wholesome to the planet as they are to you.
      READ MORE:  What You Need To Know About CBD And Anxiety
      They Prioritise Your Wellbeing
      The only thing better than a drink that’s good for you is packaging that provides true health and wellness. Goodleaf’s big, lofty goal is to make you better, every day. Your well-being is their priority, so they set out to create packaging that is not only environmentally-friendly, but people-friendly, too! Every can is packaged with a (completely recyclable) foil seal that ensures what you drink is as healthy as it gets.
      Oh and did we mention these drinks are sugar free and preservative free? They’re better for you and better for the Earth!
      They’ve Made Their Drinks Even Cooler
      Refreshment is Goodleaf’s no. 1 priority. So how did they make this sparkling drink even cooler? By adding more of the key ingredient, of course. So, while you get an even cooler can in an even more super-chilled six-pack, they didn’t forget the star of the show: CBD! What’s in the can gets a boost from 8mg to 10mg per 300ml. Now that’s some Good Vibes.
      READ MORE: What You Need To Know About CBD Oil In Beauty Products
      There’s Something For Everyone
      They come in three delicious flavours so you’re bound to find something you like and you definitely have enough options to switch it up when you feel like it. They have Berry & Hibiscus, Peach & Geranium and Mango & Ginger.
      Berry & Hibiscus CBD Sparkling DrinkR 100Buy It
      Mango & Ginger CBD Sparkling DrinkR 100Buy It
      Peach & Geranium CBD Sparkling DrinkR 100Buy It
      You can find all of their sparkling drinks right here.

      READ MORE ON: Drinks Partner Content More

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      3 Superfoods To Add To Your Grocery List This Winter 

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      Brace yourself… winter has arrived. And with it, a slew of annual colds and flu. To make sure your body is totally prepared, these 3 superfoods are your best bet to keep immunity up and boost your energy levels for when you have to power through rainy days and tough workouts.
      But first things first – let’s break down what a superfood actually is. 
      Superfoods are foods that are nutritionally dense. While the term is a bit ambiguous, the basic gist is that these foods are nutrient-rich and offer an array of health benefits while being low in kilojoules.
      Here, three top superfoods to add to your grocery list this winter. 
      Ginger 
      Ginger is a must-have for an array of reasons. It has powerful anti-inflammatory and antioxidant properties, helps with digestion, boosts your immune system and has even been known to help with morning sickness! There are many other proven benefits to this wonderful spice, but aside from medicinal uses, it also just tastes great (in moderation). 
      Ginger has been used in Asian cuisine for centuries, and it’s easy to understand why. The spice adds a somewhat sweet, spicy taste to any dish. You can enjoy ginger in juice form, in your dinner, on your morning oats, or even on its own. It is super versatile and will add some pizzaz to whatever you choose to use it in – and you’ll be boosting your immune system while you’re at it. It’s the perfect addition to any winter meal.  
      Citrus 
      When you think citrus fruits, you probably think vitamin C – and that’s correct. But there’s much more to these zesty superfoods than their vitamin C content. They also contain antioxidants and anti-inflammatory agents, are an excellent source of fibre, contain an abundance of minerals (like magnesium and potassium), and are incredibly low in calories. 
      There are a variety of citrus fruits to choose from, but some of our personal favourites include oranges, clementines, naartjies, grapefruits, and a classic lemon. Just like ginger, these fruits are incredibly versatile and cater to an array of taste buds. They are incredibly tasty on their own but can also add a great kick to a meal. You could combine citrus juice with some ginger juice for a tasty, immune-boosting drink that will help you kickstart every winter morning.
      Squash 
      During the winter months you can never go wrong with a creamy butternut soup or some fluffy pumpkin fritters, amongst other tasty squash recipes. The great news? Not only is squash (in all its many wonderful forms) a delicious winter comfort food, it’s also healthy! This will depend on how you choose to serve it of course, but squash on its own is actually a great source of fibre. It also comes with vitamins, minerals, and antioxidants. 
      Squash is easily one of the most versatile winter ingredients; it can be enjoyed in soups, purees, pastas, roasts, or on its own. Adding some squash to any winter meal is a super easy way to make sure your body is full of nutrition and ready to tackle the cold. 
      Some other worthy additions to this list of winter superfoods include: carrots, beetroot, kale, sweet potato, and avocado – to name a few. 
      There are so many ways to enjoy winter superfoods. If you focus on including fresh fruits, veggies, herbs, and spices in your winter diet, you’ll be giving your immune system the upper hand when it comes to handling the cold. So be sure to keep eating the rainbow!

      Win with Herbalife!
      This season, we’re giving you even more reasons to get healthy despite the weather. We’re giving five lucky people a Herbalife hamper with everything they’ll need to get in shape, to the value of R2700. The lucky winners will receive:

      1 x Herbalife shaker
      1 x Aloe concentrate drink
      1 x Multifibre
      1 x Vegan protein drink mix
      1 x Tea extracts
      1 x Shake mix
      1 x Yoga mat
      1 x Yoga ball
      1 x Bag

      How To Enter
      Entering will only take a minute.
      1. Make sure that you are following us on Instagram @womenshealthmagsa and @herbalifesouthafrica.2. Stay tuned to the @womenshealthmagsa Instagram page on 23rd June for the competition post.3. Like the post, tag a friend in the comments, and share it to your Instagram story – tagging @womenshealthmagsa and @herbalifesouthafrica.4. The winner will be randomly selected and notified.5. The competition will run from 23rd June – 4th July 2022.6. Terms and conditions apply.

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      Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle

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      If you’re anything like a normal person, you’d almost always pick a pizza over a salad. Or an extra hour’s nap over waking up early to work out. And like any normal person, you’d still much rather resemble the glowy, sculpted goddess that is our cover girl and Les Mills trainer Caley Jäck. But to achieve this physique and look amazing, there’s a certain amount of resilience that comes with sticking to a healthy lifestyle.
      Of course, queries from people wanting to carve out such a healthy lifestyle are not unheard of for Caley, who’s been a fitness trainer for a long time. She’s also a pre-and post-natal instructor, and many women seek a return to their bodies before giving birth. Here, we’ve teased out bits of wisdom from our interview with her to reveal a down-to-earth approach that shapes her habits – and can help you, too.
      1. Keep It Simple
      A lot of modern-day weight loss and health messaging can be conflicting, misleading and downright confusing. There are so many superfood blends, protein powders and supplements that you’d be forgiven for not knowing where to start. “Keep it as simple as possible,” says Caley. “If it’s creating too much anxiety to integrate into your week, why implement that?” If you can’t find the time to cook a full breakfast, find a way to make it quick and easy, like a fast smoothie or overnight oats.
      READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
      2. See To Your Baseline
      When it comes to supplements, powders and health tonics, Caley is reluctant to jump on the bandwagon. “I really feel that you need to prioritize your baseline nutrition,” she says. “If you can’t consume a full meal, a protein shake is maybe the best way to get your body to absorb [nutrients]. Do that because it works for your lifestyle,” says Caley. “But don’t let that be your meal replacement. Rather try and if possible, prioritize a good, wholesome plate of food.”
      READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?

      3. Spend Time Learning About Portion Sizes
      “I’ve never been one that’s able to follow a diet or like an eating plan as such,” says Caley. “I do find there is a benefit in learning more about how to balance your macros.” While physically cutting and measuring portions might be too finicky for you, a simple chart about the correct portions of food goes a long way in figuring out a good balance on your plate. For Caley, this means happily allowing herself to have a muffin – with butter and cheese – but halving her portions. She demonstrates with her plate: “So like okay, I’m not going to have this whole piece of butter. But I’m going to have that section of butter because that is proportion to what my body needs,” she says. Focusing on what your body needs rather than what you want can be a big driver of change.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      4. Commit To The Change
      If you’re trying to stick to a healthy lifestyle, you’ll have to accept that it’ll be uncomfortable for a little while. But that’s the case with any change. “I feel like if you create a of change within your lifestyle, and you integrate that every day, that’s when it becomes habitual. And when it’s habitual, you don’t have to think about it,” she says. “Anything that requires change takes time and it feels uncomfortable in the beginning. But if you’re wanting to create change, and if you’re wanting to hit certain goals, you need to create change.”

      READ MORE ON: Health Goals Healthy Eating Tips Weight Loss Tips More

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      Supercharge Your Winter Workouts With These 5 Superfoods

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      Training through the cold winter months can be quite challenging. Unlike the warm summer months, winter training demands a bit more energy from your body — along with truckloads of motivation and consistency! Joining an active community, or working with a programme designed to help you reach your goals, are two ways Virgin Active can help to keep you going. The rest is up to your body, how you fuel it and eeerrr, your discipline levels.
      Keeping your body fuelled with healthy foods before and after a winter workout is very important. However, too often, on-the-go options contain sugar or are high in calories that won’t fuel your body with the proper energy, nutrients and fibre that it needs to perform at its best. So instead of getting stronger, faster, you’ll find it harder to recover after workouts — and you may even become more susceptible to illnesses and injury. And we’re certain that wasn’t the initial goal! 
      Fortunately, there is a wide range of superfoods to choose from that can exponentially supercharge your winter workout — and take you from shivering to sizzling. 
      Below is a list of the best superfoods, curated by our friends at Virgin Active, that can be found in some of the delicious options on offer at Kauai. The best part, it’s right inside the club.

      1. Ginger
      One of the superfoods on this list that is truly deserving of the title. Ginger is packed with nutrients and boasts wide-ranging health benefits, hence it’s a staple in many green juices. Ginger helps minimise inflammation, reduces nausea and its blood-thinning properties can help reduce the risk of heart attacks and strokes. But most importantly, ginger can help boost immunity due to its anti-bacterial and anti-fungal properties – very NB during winter months. Get your boost of ginger in Kauai’s Ginger Shot. Alternatively, try their delicious Floo Juice which fuses ginger with orange, carrot, lemon, ginger and cayenne pepper.
      2. Red Peppers
      Think citrus fruits have the most Vitamin C of any fruit or vegetable? Think again. Red peppers contain twice as much Vitamin C as that found in citrus fruits. Vitamin C is important for boosting immunity, improving digestion and maintaining a healthy weight. FYI: The spicy peppers rev up your metabolism and suppress your appetite. Evidence also suggests that cayenne pepper—made from red peppers—can help clear congestion and relieve headaches. You can get a great cayenne pepper kick from the red peppers in Kauai’s Thai Crunch Salad Bowl or Spicy Burrito Wrap.
      READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
      3. Raw Nuts
      Raw nuts can lower bad cholesterol, control blood sugar levels and reduce inflammation. They are a great source of Omega-3, while being rich in Vitamin E, antioxidants and magnesium. Nuts can also help improve the lining of your arteries and reduce the risk of developing blood clots. If you need a snack that packs a powerful punch before a workout, don’t hesitate to pick up a snack pack of Kauai’s Raw Mixed Nuts or grab a delicious Nut Milk Smoothie post-workout. The Almond Nut Porridge is also a guaranteed way to start your day with a bang. 

      4. Cinnamon
      A very common household ingredient, cinnamon is essential for producing healthy red blood cells and also helps reduce spikes in blood sugar levels—a common occurrence for many after a sweat sesh! Cinnamon also has probiotic properties that support gut health, therefore aiding with digestion and serving as a natural immune booster due to its anti-bacterial and anti-fungal properties. Packed with cinnamon, Kauai’s Plant Porridge Pot will give you a warm start to your winter workout. Their Cinna-Bomb Smoothie is also a great option if you’re looking for a yummy cinnamon kick. 
      5. Chicken Is A Winter Winner
      Bet you weren’t expecting to see chicken on a superfoods list, huh?! Sometimes, a healthy comfort food after a gruelling winter workout is just what the body needs. Chicken is high in vitamin B-6. About 85 grams of lean chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 plays a key role in many of the chemical reactions that take place in the body. It’s also vital to the formation of new and healthy red blood cells. Not only is Kauai’s Butta Chicken satiating, it’s also packed with essential proteins. For a spicier option, opt for a Cajun Chicken Quesadilla.
      When fuelling your body, every bite matters. A combination of the above nutrients—mixed with locally-sourced fresh, raw ingredients and eaten regularly—will make these superfoods the nutritional powerhouses that help sustain you through the long winter ahead.
      Check out the delicious Kauai superfood options available at your nearest Virgin Active Club, right now.
      Even better, if you sign up in June, you’ll qualify for a free smoothie every day for 30 days to help get you through the winter slump. Click here for more information or to sign up.

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