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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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      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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      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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      in health and weelbeing

      We Hear A Lot About Antioxidants – But What Are They, Really?

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      Very simply put, antioxidants are substances or nutrients found in our food and drinks, which can prevent or slow oxidative damage to our bodies. Say what, now? First, let’s look at the role of oxygen on our bodies.
      What is Oxidative Damage?
      When our body cells use oxygen, they naturally produce by-products called free radicals, which are able to cause damage to cells and tissues in our bodies. Antioxidants act like “free radical scavengers” and so are able to prevent and repair the damage done by these free radicals.
      Research has shown that oxidative damage contributes to the development of many common health problems, like heart disease, macular degeneration, diabetes, and cancer. Studies have shown that loading up on vegetables and fruit, the main sources of antioxidants, lower our risk of developing disease.
      Antioxidants may also improve immune defences and therefore may lower the risk of cancer, infection and even dementia. Research even shows it could play a role in minimising ‘chemo-brain’ (brain fog after receiving chemotherapy).
      READ MORE: “I Tried A Vitamin IV Drip For A Health Boost — Here’s What Happened”
      What Are the Commonly Known Antioxidants?
      Obviously, we should be aiming to load up our plates with antioxidant-rich foods to combat exposure of oxidative stress. Luckily, there’s no shortage of delicious and nutritious sources.
      Vitamin A and Carotenoids in carrots, squash, broccoli, sweet potatoes, tomatoes, spanspek, peaches and apricots (bright-coloured fruits and vegetables).
      Vitamin C in citrus fruits like oranges, lemons etc., green peppers, broccoli, green leafy vegetables, strawberries, tomatoes and potatoes.
      READ MORE: 4 Things To Look Out For, If You Really Want To Live Sustainably
      Vitamin E In nuts and seeds, whole grains, green leafy vegetables, vegetable oils and liver oil.
      Selenium in fish and shellfish, red meat, grains, eggs, chicken and garlic. (Paella, anyone?)
      Here’s How To Make The Viral TikTok Green Goddess Salad

      Make getting enough vegetables and fruit part of your healthy daily eating plan, to get preventative power of the antioxidants in these foods – it’s vital for your health. Combining this with active living, a healthy body weight and regular health screening will drop your disease risk even further. 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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