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      28 Easy Food Swaps That’ll Help You Lose Weight

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

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      5 Ways To Measure Healthy Portion Sizes Without A Scale

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

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      3 Smashing Pumpkin Recipes That Go Beyond Halloween

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

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      9 Breakfast Ideas That’ll Give You A Better Boost Than Coffee

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      We all need a healthy breakfast to give us the energy to start the day. But not all breakfasts are created equally, and coming up with breakfast ideas can seem impossible when you’re already starving and a million things on your to-do list are threatening your day. The trick is to max out your veggie and fruit intake in the morning, so you’ll have an extra fibre – and nutritional – boost to your day. Plus, adding fruits and vegetables to your usual egg or cereal bulks up the meal, keeping you fuller for longer.
      If you’re so bored of cornflakes that you’re about to scream, try these quick and easy breakfast ideas for size.
      Pimped Cereal
      Top a bowl of whole-grain cereal with sliced berries or any favourite fruit. Pour on your milk or yoghurt of choice.
      Spice up your oats
      Make cooked high-fibre oats, mix in a handful of raisins or dried cranberries and top with a few chopped nuts.
      Breakfast Pita
      Fill a medium whole-wheat pita with a sliced, boiled egg, sliced fresh tomato and freshly torn basil leaves.
      READ MORE: These Are The Best, Healthiest Cereals To Eat For Breakfast Right Now
      DIY Parfait
      Layer low-fat or fat-free yoghurt with crunchy bran flakes and sliced fruit or berries.
      Breakfast Smoothie
      Mix up a breakfast smoothie made with fat-free milk, frozen mixed berries and a banana.

      Morning Tortilla
      Spread a medium flour tortilla with peanut butter, add a whole banana and roll it up.
      READ MORE: “I Tried Eating Greek Yogurt For Breakfast Every Day For A Week”
      Anchovy Toast
      Spread anchovy paste on a 100% rye bread and top with cottage cheese and fresh tomato slices.

      English Muffin
      Add 1 slice lean ham and 1 slice cheese to a toasted whole-grain English muffin.
      READ MORE: Exactly How To Include Fibre In Your Diet To Reduce Bloating
      Berry-Fibre Combo
      Mix ½ cup raw traditional high-fibre oats, ½ cup of bran flakes, 2 tsp each of sunflower seeds and sliced almonds in a medium bowl. Add 1 Tbsp raisins, ½ cup sliced bananas and ½ cup fruit of your choice. Gently stir in 1 cup fat-free berry yoghurt and divide between two bowls. Top with ½ cup of fruit of your choice, shared between the 2 bowls and enjoy! More

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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