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    18 Foods High In Vitamin C Beyond Just Oranges

    Raise your hand if you start going hard on the orange juice the second you get the sniffles. Yep, same. If oranges aren’t your jam, there are plenty of other foods high in vitamin C in the produce aisle.

    Can they singlehandedly wipe out a cold, though? Probably not so much. (Don’t shoot the messenger!) Vitamin C is still “one of the most important nutrients in our body for overall health,” says nutritionist Liz Weinandy, from The Ohio State University’s Wexner Medical Center.

    Vitamin C’s benefits include a stronger immune system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.

    Vitamin C may play a vital role in reducing your risk of heart disease — and even improve the quality of life for cancer patients, suggests research from the National Institutes of Health.

    Another interesting perk of eating vitamin C is: It helps you maximize your absorption of plant-based iron to ward off conditions like anemia. So, make sure to pair those lentils, spinach, or tofu with vitamin C, plant-based eaters.

    To reap the benefits of vitamin C, you should get at least 75 milligrams of the good stuff daily, ideally from foods, says Weinandy. While supplements are okay, they’re not ideal.

    Lucky for you, getting your daily dose of vitamin C is pretty easy to do. Just nosh on the following high-vitamin C foods throughout the day.

    1. Lychee

    Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fibre, 2 g protein

    The fragrant, tropical aroma of these bite-sized fruits is enough reason to add them to your diet. They just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.

    2. Brussels Sprouts

    Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fibre, 3 g protein

    Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving). This might actually help boost brain health. Roast them in the oven or shred them into a salad for a surprising crunch

    3. Blackcurrants

    Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fibre, 2 g protein

    If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants. At 203 milligrams per serving, contain nearly seven times more vitamin C.

    4. Mango

    Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fibre, 2 g protein

    Conveniently, some of the sweetest fruits out there not only transport you right back to your favourite beach vacay, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.

    5. Green Bell Pepper

    Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fibre, 1g protein

    If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet. Green bell peppers contain 120 milligrams of vitamin C per serving.

    6. Cauliflower

    Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fibre, 5 g protein

    Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fibre.

    7. Oranges

    Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fibre, 1 g protein

    There’s a reason your mind jumps to oranges when you think of vitamin C. Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.

    8. Grapefruit

    Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fibre, 2 g protein

    Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.

    9. Tomato Juice

    Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fibre, 2 g protein

    Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)

    10. Melon 

    Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fibre, 1 g protein

    With its pretty colour and fruit salad vibes, refreshing melon is a surprisingly solid source of vitamin C. Melons provide 48 milligrams of the antioxidant per serving.

    11. Red Bell Pepper

    Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fibre, 1 g protein

    These veggies are colourful, crunchy, and incredibly low-cal — and a half-cup of chopped peppers packs 95 milligrams of vitamin C.

    12. Papaya

    Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fibre, 0.7 g protein

    Each cup of papaya provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fibre.

    13. Guava

    Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fibre, 4 g protein

    Nothing says summer like a tropical fruit – and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!

    14. Broccoli

    Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fibre, 3 g protein

    Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).

    15. Strawberries

    Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fibre, 1 g protein

    One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)

    16. Yellow Kiwi

    Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fibre, 1 g protein

    Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit. That’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.

    17. Hot Green Chili Peppers

    Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fibre, 1 g protein

    You know what they say; if you can’t take the heat… Just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.

    18. Pineapple

    Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fibre, 1 g protein

    Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It is also an excellent source of the mineral manganese.

    This article was originally published on  More

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    Try This Lemon-Thyme Chicken With Shaved Brussels Sprouts Recipe For A Quick Weeknight Dinner

    Get ready to serve up serious flavour and texture with this hearty salad. No more boring, bland chicken dinners for you. The combination of zesty lemon and earthy thyme is a match made in culinary heaven. And the best part? This recipe is super easy to make, so you can have a restaurant-quality meal on your table in no time.

    Not only does this lemon-thyme chicken taste amazing, but it’s also packed with healthy ingredients that’ll nourish your body. Trust us, your taste buds will thank you for it!

    Cooking just got a whole lot easier…

    Lemon-Thyme Chicken With Shaved Brussels Sprouts

    A hearty salad to try for dinner tonight. Per serving: 455 cal, 21.5 g fat (4 g sat), 44.5 g protein, 555 mg sodium, 23.5 g carb, 14 g sugars (0 g added sugars), 5.5 g fiber

    Total Time 25 mins

    Course Salad

    Servings 4Calories 455 kcal

    1 Large skillet1 Food processor
    3 tbsp olive oil, divided4 tbsp fresh lemon juice, dividedKosher salt and pepper1/4 cup dried cranberries 1 Pink Lady or Gala apple340 g brussels sprouts, trimmed1 scallion, thinly sliced3 tbsp grated Romano cheese4 boneless, skinless chicken breasts2 tsp fresh thyme leaves1/4 cup toasted hazelnuts
    In bowl, whisk together 2 Tbsp oil, 2 Tbsp lemon juice, and ¼ tsp each salt and pepper; stir in cranberries. Cut apple into thin matchsticks, add to dressing, and toss to coat.Using a food processor with the thinnest blade attachment, slice Brussels sprouts. Transfer to bowl with apples along with scallion and toss to combine; toss with Romano.Heat remaining Tbsp oil in a large skillet on medium. Season chicken with ½ tsp salt and ¼ tsp pepper and cook until deep golden brown, 6 to 7 min. Flip and cook until just cooked through, 2 to 3 min. more. Remove from heat and add remaining 2 Tbsp lemon juice and thyme and turn chicken to coat. Fold hazelnuts into Brussels sprouts and serve with chicken and any pan juices. 

    Keyword chicken, salad

    Do you need more weeknight dinner recipe ideas?

    This Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe was originally published on Women’s Health.

    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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    What’s The Best Time Of Day To Take Vitamins?

    If you’re taking a multivitamin supplement to improve your health, you might wonder, “Is there a perfect time of day to take vitamins?” The answer depends on the type of vitamins you take.

    Your body needs 13 vitamins to function effectively.1a Based on their solubility, these vitamins can be divided into fat-soluble vitamins and water-soluble vitamins. The former contains vitamins A, D, E and K, while the latter group includes the B-complex and C vitamins.1b

    While these nutrients are found in variable levels in food, some people require vitamin supplements to achieve their nutritional needs.

    When is the most appropriate time to take a multivitamin?

    To determine the best time to take your multivitamin, you must first understand the various types of nutrients in your multivitamin.

    Fat-soluble vitamins are better absorbed in your body when taken with higher-fat foods. Because multivitamins typically contain fat-soluble vitamins, including vitamins A, D, E, and K, the absorption of these vitamins is improved when they are taken in conjunction with a meal or snack that contains some fat.2

    Meanwhile, the water-soluble vitamins in your multivitamin (think vitamin C and those eight B vitamins) only require a small amount of liquid in order to be dissolved and absorbed and begin doing their jobs.3

    Should you take your multivitamin in the morning or at night? 

    It essentially comes down to personal preference. However, choosing the morning is considered a good option as you’re more likely to forget to take your multivitamin at the end of a busy day.  

    When should you avoid taking a multivitamin?

    Many believe taking a multivitamin on an empty stomach is a bad idea, especially if they have a sensitive system.

    Sometimes, taking a multivitamin without food can upset someone’s stomach. In particular, probiotics, calcium carbonate, iron, and omega-3 fatty acids might be difficult to digest in an empty GI system.4 This is why Bioplus developed our BIOPLUS® VIT-ALITY MULTI-VITAMIN, MINERAL & ANTIOXIDANT SUPPLEMENT5 with quality mineral forms to ensure they’re soft on your stomach and as effectively absorbed as possible.

    Another thing to consider is that if taken in excess, some vitamins, such as vitamin B12, might have a stimulating effect and potentially interfere with your sleep.6

    If you observe that taking your multivitamin later in the day causes you to stare at the ceiling at bedtime, try altering your regimen to the morning or midday.

    Start your sustained wellness journey today! 

    Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY. For sustainable vitality, every product formulation is designed to give your body the micronutrient support it needs.

    Consider BIOPLUS® VIT-ALITY MULTI-VITAMIN, MINERAL & ANTIOXIDANT SUPPLEMENT5, which includes Vitamin B and Ginseng7, said to reduce fatigue and enhance stamina and endurance.  BIOPLUS® VIT-ALITY C 1000 MG8 contributes to the normal functioning of the immune system,  BIOPLUS® VIT-ALITY D39 contributes to the normal functioning of the immune system,  BIOPLUS® VIT-ALITY B6 + B1210 capsules with folic acid and zinc is a health supplement that reduces tiredness and fatigue,  while BIOPLUS® VIT-ALITY OMEGA 3 1000 MG11 contains essential fatty acids that support the brain function.


    This year we’re up for fresh starts and vigorous goal-setting!

    From commuting to conferences, school pick-ups to supermarket sweeps, we can all be run ragged with the breakneck pace of life. Turn your lethargy to vitality without any yawning gaps in between with BIOPLUS® VIT-ALITY.

    We have ten limited edition BIOPLUS® VIT-ALITY hampers to give away. Just like vitamins ensure your health is supported, this hamper is jam-packed with items to help boost your vitality. Each hamper valued at R1000, consists of a laptop bag, ear pods, and a water bottle, presented in a beautiful gift box.

    The BIOPLUS® VIT-ALITY range, brought to you by Adcock Ingram, offers quality vitamins, minerals, and essential fatty acids to supplement and support your lifestyle.

    Follow the Women’s Health social media pages for competition entry details.

    The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: and join the conversation on Facebook.



    Molecules: A Journal of Synthetic Chemistry and Natural Product Chemistry. A Review of the Extraction and Determination Methods of Thirteen Essential Vitamins to the Human Body: An Update from 2010. Available at: Last accessed September 2022.

    Medical News Today. What are fat-soluble vitamins? Available at: Last accessed September 2022.

    Healthline. The Water-Soluble Vitamins: C and B Complex. Available at: Last accessed September 2022.

    The Upside. 10 Supplements to Avoid Taking on an Empty Stomach. Available at: Last accessed September 2022.

    Bioplus® Vit-ality Multivitamin PI-PIL 0AI-PI024 package insert. Adcock Ingram. 02-2020

    Healthmatch. 5 Vitamins That May Be Causing Insomnia Or Affecting Your Sleep. Available at: Last accessed September 2022.

    Harvard Health Blog. Do ‘energy boosters’ work? Available at: Last accessed September 2022.  

    Bioplus® Vit-ality C 1000 mg effervescent tablets package insert. Adcock Ingram. 02-2020.

    Bioplus® Vit-ality D3 capsules package insert. Adcock Ingram.  03-2020.

    Bioplus® Vit-ality B6 + B12 capsules package insert. Adcock Ingram.  02-2020.   

    Bioplus® Vit-ality Omega 3 1000 mg softgel capsules package insert. Adcock Ingram.  03-2020. More

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    Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

    Fact of the day: creatine is one of the most-researched fitness supplements on the market. And practically all of that research is positive: after an analysis of several existing studies on creatine, the International Society of Sports Nutrition (ISSN) declared that ‘creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.’

    It’s not just athletes that reap the rewards, either. You and I can both benefit from taking it, particularly as females. Women have naturally lower creatine stores than men. We respond better to creatine supplementation and could experience double the performance improvement than males. Besides performance and muscle growth, creatine can also work wonders for PMS symptoms, and feeling your fittest and healthiest self during pregnancy, postpartum and menopause.

    All that said, there’s a little more to it than popping some powder into your protein shake or taking a pill as a pre-workout, and none of you should ever consider putting anything into your body without knowing exactly how and when to take it, and whether what you’re taking is legit. So, we turned to some of the smartest minds in sports supplementation to talk you through the key facts, while breaking down the myths. Spoiler: it won’t cause weight gain, and your kidneys won’t crumble.

    What is creatine?

    In layman’s terms, it’s an ‘amino acid stored in your muscles, brain and gut, and is required for all of the body’s fast, high-energy and demanding activity,’ Dr Stacy Sims, a female physiologist and nutrition scientist, explains.

    ‘It’s a naturally-occurring compound and your body produces under 1g per day in your liver, after you eat protein.’

    It can be obtained through your diet via animal protein, especially red meat and fish, but you’d need to eat inhuman amounts to hit the level available in most supplements available to buy.

    What foods are high in creatine?








    What does it do?

    If you’re considering trying creatine, it can help to know how it actually works. Your body has three main energy systems: the aerobic, anaerobic and the APT-phosphagen system. All of these systems use a molecule called ATP (adenosine triphosphate) to carry and release energy.

    During intense bursts of activity, like HIIT workouts, the ATP-phosphagen system is activated and your body generates energy (in the form of ATP) from another molecule called phosphocreatine (PCr). ATP is broken down and energy is released. PCR is what your body needs to replenish ATP (i.e. energy) levels. But you only have a very small amount, which is where creatine supplementation comes in. Props to anyone who’s still with us; promise the next sections aren’t so science-based.

    What are the benefits?

    1. Creatine improves exercise performance

    In one study in 2016, female participants experienced a 15% increase in exercise performance after supplementing with creatine for 10 weeks, compared to just 6% in men – more than double the benefit. Dr Sims says various mechanisms are at play here:

    One is that you will have a greater energy availability through increased ATP turnover during exercise, but you’ll also have delayed neuromuscular fatigue.’

    You’ll get tired less quickly and be able to go for longer, basically.

    2. Creatine increases muscle mass and strength

    Another number for you: 95% of all creatine is stored in your skeletal muscles. So, it makes sense that supplementation can help you gain strength and increase muscle growth.

    How? As well as support for the ATP energy system mentioned above (meaning you’re capable of carrying out more intense workouts and lifting heavier), creatine has been shown to promote muscle gain by drawing water into the muscle, increasing levels of a hormone called IGF-1 (which increases muscle growth) and improving your performance ability and recovery. This has been so well proven that the European Food Safety Authority (EFSA) now recommends creatine supplementation alongside strength training for improving muscle growth in adults over the age of 55.

    3. Creatine improves mood and cognitive function

    Not only has creatine been shown to reduce mental fatigue, which could thereby help you to carry out more frequent/intense workouts, it has also been shown to aid with depressive disorders.

    ‘One review in 2021 on brain health in women found that women with a major depressive disorder who augmented their daily antidepressant with 5g of creatine responded twice as fast and experienced remission of depression at twice the rate of women who took only their antidepressant,’ Dr Sims tells WH.

    4. Creatine counteracts menopausal muscle, bone and strength loss

    For menopausal women, creatine supplementation in combination with resistance training has been shown to counterbalance muscle, bone and strength loss, by ‘reducing inflammation, oxidative stress and bone resorption, while increasing bone formation,’ Dr Sims explains.

    ‘The research suggests that menopausal women taking high doses of creatine (0.3g per kg a day for at least 7 days) may increase muscle mass and function,’ she adds.

    What are the side effects?

    The most common misconceptions around creatine are that you’ll gain weight, or experience bloating or gut issues. Newsflash: not true. ‘This stems from the original “bodybuilding” methods of loading creatine and taking 5g, four times per day, with 1g per kg of bodyweight with carbs,’ Dr Sims explains.

    ‘This combination creates an increase in cellular hydration (i.e. water retention), which can be associated with weight gain and bloating, but taking this amount (over the recommended dosage) is to blame, and the side effects are proven unfounded in women.’

    Strength and conditioning coach Andy Vincent agrees that how you take the supplement is what will determine whether or not you get on with it: ‘Creatine doesn’t dissolve in water, which can cause some women to get an upset stomach, but by starting on a low dose, splitting the dose throughout a day or trying buffered forms of creatine, you rule out the risks.

    ‘Other supposed issues are weight gain and water retention. Weight gain could be aligned with increased muscle tissue, which is one of the best reasons to take creatine, and water retention is intracellular, meaning that it occurs within your cells, and you will not visibly notice it.’

    The supposed kidney troubles you may have heard about are also nothing to panic about. ‘This is a common misconception based on the misunderstanding of creatine’s effects on creatinine and its role in kidney damage,’ says Vincent.

    ‘Creatine is the single most-researched supplement on the planet and no existing studies have reported an effect on kidneys, even when using dosages eight times higher than the recommended.’ Phew.

    Can it cause hair loss?

    If you’ve heard on the grapevine that creatine could cause hair loss, fret not. It’s BS. Vincent sets the record straight: ‘One study in 2009 documented hair loss due to an increase in the hormone DHT (dihydrotestosterone), which could cause hair loss, but this was a study on men and was only done on men who had a specific gene that made baldness more prevalent. It is not a concern for women and has never been observed in any other research.’

    Dr Sims concurs: ‘There is no existing literature to show that hair loss is a side effect of creatine supplementation.’

    Does it affect your sleep?

    Research has shown that supplementing with creatine monohydrate can slightly increase the number of high-energy phosphates in the brain. This can buffer the accumulation of adenosine and ATP between brain cells during wakefulness, which should reduce sleep hunger (i.e. how much you want to sleep), but may also shorten your sleep duration and reduce the time you spend in deep sleep. This is exactly what a study of rats showed. After the researchers added creatine monohydrate to the animals’ food for four weeks, the rats:

    Had an increase in the amount of phosphocreatine in the brain regions important to sleep

    Had less ATP in some brain areas

    Slept 32% less, which was driven by less deep sleep

    Had less “rebound” sleep after sleep deprivation

    Of course, we are not rats, and something to note is that creatine supplementation probably increases brain creatine more in them (about 30% in rats) than in us as humans (5 to 10%). In turn, creatine supplementation is likely to affect sleep more in rats than it is in us. As it stands, there is no published research into the effect of creatine on human sleep, but going on the above, it makes sense that creatine may reduce sleep duration, albeit reducing your sleep ‘hunger’.

    What form of creatine is best?

    It’s a resounding recommendation from Dr Sims and Vincent on creatine monohydrate. Both experts tout it for its bioavailability, meaning you’ll absorb more of the nutrients.

    Best creatine to shop now

    USN Pure Creatine

    The micronised form of pure creatine monohydrate supports muscle performance, growth and power.

    Tip: Avoid blends and products with a long list of ingredients. The purer the better.

    When should you take creatine?

    Both Dr Sims and Vincent are keen to clarify that creatine is neither a post nor pre-workout supplement.

    ‘The aim is to saturate all of your body’s creatine stores, so as long as you take it every day (at any time), you will reap the rewards,’ says Vincent.

    How much should you take per day?

    3-5g per day. ‘This will vary a little depending on your fitness level and body weight,’ Vincent says. ‘Start on the lower end of the scale if you’re petite and go higher if you’re an advanced trainer. It’s also recommended that vegans and vegetarians start at the higher end of the dosage range to get the most performance benefits.’

    ‘This is the ideal dosage proven to improve performance, brain health, bioenergetics and gut health, without any risk of bloating or gut issues,’ Dr Sims reassures us.

    How often should you take creatine?

    Providing your body is A-OK with it, take your creatine supplementation daily. As mentioned, you can split your dosage across each day, if preferable.

    Is creatine bad for you?

    Providing you stick to the recommended dosages advised by Sims and Vincent above and steer clear of blended products or products with a big list of ingredients, it’s totally safe. Use sites such as or to check whether the creatine supplement you’re considering taking has been tested and cleared for consumption.

    One more thing: make sure you don’t overdo it. If you haven’t taken creatine before, try taking just one and giving yourself a few days to see how your body reacts. Then, if all is well, you can continue with your regular supplementation.

    This article was originally published on Women’s Health UK. More

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

    Sometimes, the hardest time to stay on track with healthy eating is in-between meals. Make snack time healthy with this oat protein balls snack recipe. They’re easy to make and can be prepared during loadshedding. Grab one for your lunchbox or before race day for a little oomph.

    Oat Protein Balls


    1 cup whole rolled oats

    2/3 cup coconut flakes

    ½ cup peanut butter

    ½ cup chia seeds

    ½ cup cocoa nibs

    1/3 cup honey or maple syrup

    3 tablespoons coconut oil

    ½ teaspoon vanilla powder


    Mix everything together in a medium bowl.

    Chill for 45 minutes.

    Roll the mixture into balls and enjoy.

    Store in the fridge.

    Looking for more protein recipes?

    Loadshedding? Try this no-bake Caramel Cream Cheese Balls recipe

    Supercharge your morning with this Protein Berry Porridge recipe

    A breakfast staple, try one of the 26 Protein Pancakes recipes

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    8 Foods With High Water Content, For Maximum Hydration

    Hydration is key, so it stands to reason that you chug tons of water all day, right? Wrong. While maximising your water intake is important, you can also take in foods with high water content. Per one study, it’s not just hydration that’s a boon when eating your water. “In the last years, several investigations have suggested that water intake and retention could have important implications for both weight management and body composition,” the authors note. The study found that there’s a positive correlation between having a healthy body composition and adequate water intake. “The improvement of water intake and water balance could be useful for overweight and obesity prevention,” the study says.

    If you’re looking at upping your water intake, look to foods with high water content. Not only do these deliver an extra dose of nutrients and electrolytes, they’ll go a long way toward getting more water in your system. Plus, chugging bottle upon bottle of water isn’t for all of us. Here, the foods with high water content.


    Ok, this one is obvious. Cucumber is so great in green juices because it’s mostly water and contains only 8 calories in a 52g serving. They’re also high in nutrients like vitamin K, potassium and magnesium. Cucumber sandwich, anyone?


    91% of the weight of a strawberry is made of water. Plus, they’re incredibly high in vitamin C, folate and manganese. Eat them as they are, or blend them up and add to smoothies (even more water).


    These juicy red dudes are far more than just tart goodness. Not only are they high in vitamin C and lycopene (key for good oral health, bone health, and blood pressure), but they’re over 90% water. Eat cherry tomatoes as they are, or add them to your meals, roasted and flavoured with garlic. Yum.


    100 grams of cauliflower gets you more than 59 ml of water (that’s more than half!), as well as 3 grams of fibre. Not only is cauliflower the new low-carb darling (clutch for low-carb pizza bases, cauli rice and more), but it’s also home to a variety of nutrients.

    Cottage cheese

    Surprise, surprise! Not only is cottage cheese an amazing source of protein and healthy fats, but about 80% of its weight is also water. Stock up on this and spread over crackers, sandwiches or eat it with cucumber as a snack.

    Plain yoghurt

    Standing at 75% water, plain yoghurt also delivers important nutrients like calcium, potassium and protein. It’s also clutch at reducing your hunger pangs, because of its high water and protein content.


    Since broths are just savoury bowls of water, it’s about 92% water, but depending on what you put in it, a broth can become a super-hydrating and healing meal. Consider boosting your broth with chilli, ginger and garlic for its anti-inflammatory properties. Also, drinking broth regularly won’t only fill you up but could also help your weight loss since it’s so low in calories.


    Not only is this a low-calorie summer staple, but it’s also nutrient-dense, containing vitamin C, vitamin A, magnesium and lycopene. It’s also about 92% water, so blend it up and drink fresh watermelon juice to stay hydrated. More

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    3 Delicious And Easy Recipes To Help Slash Your Sugar Intake

    South Africans just can’t get enough of hoovering up the white stuff for a boost of energy, but while we know that sugar (what else would we be talking about?) can be detrimental to your teeth, waistline and gut, little attention is paid to the knock-on effects that can pose for your vital organs.

    South Africans are estimated to consume up to 24 teaspoons of sugar per day—double the daily WHO recommendation.

    According to the International Journal of Environmental Research and Public Health report:

    Excess sugar intake, from sugar added to food products and especially sugar-sweetened beverages (SSBs), is considered a major contributor to excess weight and obesity in adults and children [1,2]. Excess weight and obesity are associated with the steady rise of non-communicable diseases (NCDs) such as cardiovascular disease (CVD), type 2 diabetes, and various cancers.

    Local Ingredients We Recommend

    Ideal for baking and cooking, we’ve sourced a few local products to elevate your recipe.

    Nomu Cocoa Powder

    Buttanutt 100% Peanut Butter

    70 % Cocoa Dark Chocolate Drops 200 g

    Here are 3 delish recipes to help you reduce your sugar intake:

    Double-Chocolate Zucchini Bread

    All the sweet notes with hidden veggies. Let’s bake!

    Course Dessert

    Servings 12 people

    2 cups white whole-wheat flour 225g1/4 cup cocoa powder 25g2 tbsp ground flaxseeds1/2 tsp baking soda1/2 tsp baking powder1 1/4 tsp ground cinnamon1/2 tsp ground nutmeg1/2 tsp salt1/2 cup plain Greek yoghurt 118ml1/3 cup coconut sugar 48g1/3 cup mild olive oil or canola oil 59ml1/4 cup maple syrup 59ml2 large eggs1 1/2 tsp vanilla extract2 cups grated zucchini 250g1/3 cup dark chocolate chips 60g
    Preheat oven to 180°C. Coat a 23 x 13cm loaf pan or a 20cm x 20cm baking pan with cooking spray. Set aside. Sift the flour, cocoa powder, baking soda, baking powder, cinnamon, nutmeg and salt into a large bowl.In another bowl, whisk together the coconut sugar, oil, yoghurt, maple syrup, eggs and extract. Add the wet ingredients to the flour mixture and stir until just combined (with a few traces of flour still present). Add the zucchini and chocolate chips and stir to combine.Spoon the batter into the prepared baking pan and flatten the top with a rubber spatula. Bake until a toothpick inserted into the centre of the bread comes out clean, about 45 minutes for a loaf pan and 30 minutes for a 20cm x 20cm baking pan. Cool in the pan for 10 minutes. Run a knife around the edges of the pan and invert onto a cooling rack. Wrap leftovers tightly and store at room temperature for up to four days.

    Keyword chocolate

    High-Protein Chicken Salad

    High in protein and a great option to meal prep for your family.

    Course Salad

    Servings 6 people

    450g cooked chicken breast or rotisserie chicken, shredded  about 4 cups shredded1/2 cup diced red onion about 1/2 medium red onion or 60g1/2 cup diced apple about 1/2 small apple or 75g100g quartered or halved grapes 2/3 cup165g plain 2% fat Greek yoghurt 2/3 cup2 tbsp  freshly squeezed lemon juice, or more, to taste1/2 tsp garlic powderSalt and pepper, to taste12 slices slices of whole grain bread6 medium lettuce leaves
    In a large bowl, combine shredded chicken, red onion, apple, grapes, Greek yoghurt, lemon juice, garlic powder, salt and pepper. Mix until well combined.Using a 3/4 cup measuring scoop, portion out the chicken salad. Serve with a lettuce leaf and 2 slices of whole grain bread.

    Keyword chicken, salad

    5-Ingredient Chocolate Peanut Butter Cups

    Ideal for that 3pm slum. These easy to make peanut butter cups are simply delicioys.

    85g  all-natural peanut butter, or nut butter of your choice 1/3 cup1 tbsp plain or vanilla collagen peptide powder1 1/2 tsp honey1 tsp vanilla extract255g 70% dark chocolate, chopped
    Line a 12-well muffin tin with paper liners and set aside In a small bowl combine the peanut butter, collagen powder, honey and vanilla, stirring until smooth. Set aside in the fridgePlace the chocolate in a microwave-safe bowl and heat on 60% power in 1-minute increments, stirring between cooking times, until all the chocolate has melted, or 3–4 minutes. Alternatively, melt the chocolate in a metal bowl set over a pot with a few centimetres of simmering water on the stove, stirring until smooth. (Be sure not to get any steam or water in the chocolate or it will seize.)Spoon about 1 tsp of the chocolate into the paper liners, spreading the chocolate to the edges. Using a 1/2 tsp measure, put a heaping spoonful of the peanut butter mixture in the centre of each muffin cup. Spoon the remaining chocolate over the peanut butter, about 2 tsp per muffin cup.Refrigerate until the chocolate is set, about 4 hours.Remove the peanut butter cups (still in their liners) from the muffin tin and store in the fridge in an airtight container for up to two weeks.

    You can also read about What Happens When You Stop Eating Sugar, According To Nutritionists

    The post 3 Delicious Recipes To Help Slash Your Sugar Intake And Boost Your Heart Health appeared first on Women’s Health. More

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    The 27 Best Wines For Any Occasion You Can Imagine

    From fizzy celebratory toasts to flavoursome meal pairings, it’s only right that we honour the accompaniment to so many of our cherished rituals. After rigorous testing (tough job), WH editors and wine experts bring you the best wines of 2023.

    The Best Wines Of 2023 For Summer Feels

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    Best White

    La Vierge Jezebelle Chardonnay

    Funky and fresh, it’ll trick your friends into thinking you hand-selected it after acing the vino course at Le Cordon Bleu. Hell, it might even convert ‘I-don’t-like-white-wine’-ers.

    Prettiest Bottle

    Gerard Bertrand Cote des Roses

    Not since college have booze bottles doubled as décor – until this. Wine today, vase tomorrow, it’s the ideal hostess gift or centrepiece for a gathering with friends and family.

    Best Rosé

    Hidden Valley Wines Hidden Treasure

    Doesn’t matter who you are or what season it is, this never-not-cool bottle, containing hints of delicious candy floss, is a damn classic.

    Best Bubbles

    Lubanzi Rosé Bubbles NV

    A highly gluggable cherry berry explosion that pairs well with that raise you busted your ass for. Chug away, you superstar.

    Best Orange

    Intellego Elementis

    Yes, the goddess Chenin Blanc comes in this sexy hue. You: in a cozzie, new sunnies, and sipping a glass of this till further notice.

    Best Canapé Pairing

    FAT bastard The Golden Reserve

    Summer red? Sure! This cabernet sauvignon / merlot blend has flavours of dark berry fruit and plum that pair well with canapés.

    Best For Christmas Leftovers

    Botanica Mary Delany Pinot Noir

    This cherry and strawberry Pinot is the yin to your salty leftover turkey and stuffing yang. Because opposites do, in fact, attract. A hot take, and you’ll probs agree.

    Best For Summer Braais

    Leopard’s Leap Pinotage

    Mostly due to its super-delish hints of pomegranate and raspberry sherbet. Sipped from a Solo cup, it’s summer sun in a glass.

    Best For New Year’s Eve

    Villa Esposto Muscat D’Alexandrie

    This is quite literally liquid dessert and guaranteed to help you end the year (or any night) on a good note. Expect honey, fruity dessert wine goodness.

    READ MORE: Mindful Drinking: How More And More People Are Becoming ‘Sober Curious’

    The Best Wines Of 2023 For General Excellence

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    Best Red

    Paul Cluver Village Pinot Noir

    When you need a solid hug substitute, this goes-with-everything Pinot Noir tastes like ripe plums, roasted spices and calling your mom.

    Best Low-ABV

    Spier 5.5% Chenin Blanc

    Oh hey, it’s the answer to having super fun times and still waking up before noon. It tastes like tropical fruit, sunshine, and festivity sans hangover, of course.

    Best Organic

    Reyneke Organic Sauvignon Blanc

    When that one friend who shops only at Wellness Warehouse swings by, pour them this. It’s a Sauvy B babe that’s just complex enough to leave you intrigued.

    Best Canned

    Buffelsfontein Wyntjie Steen 2022

    This fruity sip that looks like the Tin Man but tastes sweet like Dorothy won’t spill in your backpack. It’s perfect for picnics or B.Y.O.B braais with friends and family.

    Best Boxed

    Two Oceans Sauvignon Blanc

    Pour a glass before a date, another on pasta night and a couple more when you want to escape to a beachside villa without leaving your couch. This is a classic for a reason.

    Best Under R65

    Alvi’s Drift Signature Chenin Blanc

    Alvi’s Drift is that friend you know you can call up anytime and they’ll be there to make the day that much sweeter – always reliable, always incredible, never disappointing.

    Best Under R130

    Babylon’s Peak The Wedge Wines Grenache 2018

    She’s low budget, but honestly, her blackberry and mocha notes demand a Lake Como boat ride and diamonds.

    Best Find It Anywhere

    Haute Cabrière Pierre Jourdan Tranquille

    Whether you’re on a grocery run or being snobby in a local wine shop, you can always grab this vibrant classic.

    Best Vegan

    Van Loveren Four Cousins Skinny Red Wine Box

    What, your vegan wine doesn’t come in a bag-in-a-box? It’s time to become a papsak princess. Extra points for lower alc and kJs.

    READ MORE: 13 Simple Mocktails To Make This Year

    The Best Wines Of 2023 For Situational Drinks

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    Best For Roomie Skinder Sessions

    Sparkling Pinot Noir Rosé 2022

    Nothing beats popping a beautiful bottle with your girls. And because shit-talking requires much fizzy, pinot-based fuel, this is an ideal third wheel for laughter-filled catch-ups.

    Best For Getting In Your Feels

    Hillcrest Estate Malbec

    Christmas spices and dense dark berries will leave you wistful for holidays past. Best paired with a bubble bath followed by your fave comfort romcom.

    Best For That Time Of The Month

    Hartenberg Merlot Malbec

    Science says red wine actually helps alleviate cramps. So pour yourself a glass, grab that hot water bottle and cheers the scientists who figured that one out.

    Best For Girls’ Night

    Da Luca Prosecco DOC

    It’s high time to retire the “white or red?” table debate. They’re both flat. Grab this affordable bubbly instead and celebrate the women and mashed potatoes before ye.

    Best For Office Parties

    De Grendel Merlot

    Small talk with your colleagues on a Thursday night? Enter this Merlot that’s still not as heavy as that awks convo with Sally from accounts you’ll never forget.

    Best For Series Binges

    Piekenierskloof Cinsault

    The easy-drinking sipper you need while knee-deep in the drama of The Wife or Blood & Water. Enjoy with your fave salty snack (we like this local recipe).

    Best For Sunday Scaries

    Constantia Uitsig Natura Vista 2019

    This full-bodied white blend is school night safe and has flavours of sweet melon and soft lime. Basically, it’s like doing yoga but yummier.

    Best For A Veggie Braai With Family

    Aaldering Estate Pinotage 2020

    The raspberry, cherry and earthy flavours will pair perfectly with the smoky char of whatever delish veggie treat you’re braaing. No ribs or chops necessary.

    Best For A Celebratory Splurge

    Ken Forrester Dirty Little Secret Three

    Want to splurge for a momentous occasion? The cellar exclusive wine will age beautifully for at least 10 years. This natural beauty makes a great wedding gift.

    Kelleigh Korevaar

    Kelleigh is the Managing Editor of Women’s Health. When she’s not convincing her colleagues to try the latest TikTok trends, you can find her planning a holiday that never leaves the group chat, binge-reading or eating her way through Cape Town. More