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    Beat The Burn: Your Essential Guide To A Heartburn-Free Summer!

    As we enter the festive season, prioritising our health becomes paramount, and unravelling the intricacies of our well-being takes precedence. Acknowledging this, Adcock Ingram, a prominent pharmaceutical company, proudly lends its support to shed light on Gastro-oesophageal Reflux Disease (GORD), a common yet frequently underestimated health issue.

    Experiencing frequent heartburn can significantly impact your everyday activities. Finding effective remedies for heartburn can be a game-changer for individuals managing Gastro-oesophageal Reflux Disease (GORD). Among various interventions, adopting a diet that includes foods to alleviate heartburn is a natural and sustainable approach.

    READ MORE: Apple Cider Vinegar Might Actually Help Your Heartburn

    Implementing specific lifestyle and dietary adjustments can frequently provide relief from Gastro-oesophageal Reflux Disease (GORD) symptoms. For mild symptoms, attempting these heartburn remedies before consulting a medical professional is an option. However, if your symptoms are more severe, it’s advisable to consult your doctor before making any changes. They can guide you on integrating these approaches into your personalised treatment plan.

    Tips For A Heartburn-Free Summer

    Tip 1: Stay active and maintain a healthy weight

    Regular physical activity and maintaining a healthy weight can significantly reduce your risk of GORD.

    Tip 2: Opt for smaller, frequent meals

    Instead of three large meals, go for smaller, more frequent meals. This can ease the pressure on your stomach.

    Tip 3: Trim the fat

    Cut back on high-fat foods like full-fat dairy products and fatty meats. Choose leaner options for a healthier gut.

    Tip 4: Mind your posture

    Sit or stand upright while eating and continue to do so for 45 to 60 minutes after your meal to minimise reflux risk.

    Tip 5: Dine early

    Avoid eating right before bedtime. Give yourself at least three hours before you hit the hay.

    READ MORE: The Ultimate Training Guide For Your Gut

    Dr Thiruvasan Govindsamy, Head of Medical Affairs at Adcock Ingram, says, “Understanding the symptoms and impact of GORD is vital for early intervention. It is essential for individuals to be aware of the potential complications and the available treatment options. Seeking medical advice plays a pivotal role in managing GORD effectively.”

    Visit to learn more. More

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    If The Festive Season Stresses You Out, Try These Psychologist-Backed Coping Strategies

    It’s the end of the year and that means summer holidays, late nights, family gatherings — you know the drill. And it can all feel pretty overwhelming, right? Know first, that you’re not alone. Per Harvard Medical School, 62% of survey respondents felt somewhat stressed or experienced elevated stress levels over the festive season.

    Noa Belling, somatic psychologist and best-selling author of The Mindful Body has simple, smart strategies to help you make it through festive season stress, emotionally and physically unscathed.

    Scenario: The Office Party

    You feel: Overwhelmed. 

    It’s loud. It’s crowded. You’re tired and overwhelmed. Belling suggests you go for a brief mindful walk. “The movement can be calming and will help you reconnect with yourself. This works because when you drop attention down into your body and away from your thoughts of being overwhelmed, you ground and centre yourself,” she explains.

    As you walk, take a few deep breaths and let go of thoughts of the party and people. Massage any tense areas in your body and do a few stretches to loosen up. “Dropping attention into our bodies in a supportive, nurturing kind of way can promote feel-good hormones to help you feel more comfortable. It can also free your brain to think more clearly,” says Noa.

    READ MORE: It’s Official: Stress Makes Us Crave Junk Food

    Scenario: A Family Gathering

    You feel: Defensive.

    Family gatherings can be stressful, especially when there’s unresolved tension, but remember compassion: to yourself and your family. “Pause to use self-supportive touch, such as placing a hand or even just a couple of fingers on your chest or over your heart. This can be a tangible reminder of compassion that you can direct as you choose. Assisted by the release of oxytocin through touch, which ignites feelings of nurturing and care, you can be reminded to take care of yourself. You might even feel inclined to extend kindness and care to others too because oxytocin also inspires this,” explains Belling.

    Scenario: You Over-Indulged

    You feel: Guilty.

    There’s food everywhere!? It’s hard not to overindulge. And if you did, you need to let the feelings of guilt and shame go. “Feelings of shame, self-criticism, inadequacy and guilt can have the same effect on us as trauma. They can cause us to freeze up inside. This can make us really anxious or we can succumb to feeling down, helpless and hopeless. The effect on our brains is to cut us off from our ability to see a bigger picture and to access higher-level thinking like rationality, creativity and insight,” says Belling.

    Basically, you start to feel stuck when you dwell on the negative. Best way to get past this? Exercise. “Moving our bodies gets oxygen and blood flowing to wake up and energise body and mind,” says Belling. “Make time for a walk, run, swim, cycle, yoga class or whatever you prefer. This can build your sense of personal strength with a boost of feel-good motivation. Reaching out to someone who cares for support and to talk some sense into you can also help.”

    READ MORE: 10 Best Essential Oils To Help Relieve Anxiety and Stress

    Scenario: There’s Activity Overload

    You feel: Exhausted.

    With festive season stress, you might feel run down and out of touch with yourself from all the socialising and attending to others’ needs. To combat this, take some time out for yourself. “Focus on doing something you love and something your body needs, whether that’s activity or rest,” says Belling. “Make a priority of going to the gym, a yoga class, reading in your favourite quiet place, meditating, gardening, being creative in your own way or whatever feeds you.” More

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    How To Do The Festive Season Sober, Plus The 15 Best Alcohol-Free Drinks

    SoberSeptember, OcSober, DryJanuary or even going #StraightEdge (no stimulants at all!) – there’s no end to the sober bandwagons you can jump on. Whether it’s for health and fitness reasons, a way to detox and reset or manage your tolerance levels, many people are opting to ditch the booze and embrace a teetotalling lifestyle. Here’s what you need to know about having a sober festive season.

    The Sober Trend

    According to Janet Gourand, founder of Tribe Sober, a South African membership programme helping people change their relationship with alcohol, they have seen more people wanting to decrease their consumption of alcohol or cut alcohol out completely lately.

    And women are leading the charge. Gourand says that 80% of those in Tribe Sober are women with most of the women being 40+ but despite that, there is still a trend for younger women to drink less. Plus, local non-alcoholic G&T brand The Duchess reported that 74% of its buyers are women between 18 and 34 years old.

    The truth is many millennials are driving a huge trend towards cutting booze completely – or never starting. Hashtags like #SoberSaturday and #SoberLife (over two million tags on Insta) are being seen more and more and form part of what has been dubbed the “sober curious” movement. The number of alcohol drinkers in the world has decreased by nearly five percent since 2000, according to reports by the World Health Organisation.

    In fact, 49% of Women’s Health readers said they would buy non-alcoholic beers or cider (up from 34% when we asked you in 2019), while 31% said they would be choosing Castle Free over Castle Lite this festive season. 47% of Women’s Health readers said if they were offered non-alcoholic wines – that actually taste good – they’d try it.

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

    Reasons To Have A Sober Festive Season

    According to Gourand, the stress and the “working from home” impact of the pandemic have created more dependence on alcohol.  “People who would only use alcohol for ‘socialising’ have now discovered that they enjoy drinking alone and their drinking has become more about self-medicating their anxiety than having fun,” she says.

    This has been dubbed “Grey Area” drinking and it has seen an increase since the pandemic. Healthline describes “grey area” drinking as the realm between healthy levels of alcohol consumption and a diagnosed alcohol use disorder. 

    It’s no secret that South Africa is known as a drinking nation, with 2.1% of total household spending in South Africa going to beer, according to Stats SA (only 1.5% is going to veggies). And the festive season is a period that sees a dramatic increase in consumption. But many people, even South Africans, are taking the downsides of drinking alcohol more seriously.

    “People are becoming aware that drinking more than a bottle and a half of wine a week puts their mental and physical health at risk.  The wellness trend is resulting in more people eating organic, doing yoga and meditation and they are realising that drinking alcohol doesn’t really fit in with this lifestyle,” explains Gourand.

    READ MORE: 17 Super-Stylish Stocking Fillers & Gifts Under R150 – That Aren’t Socks

    The Sober Life

    “The smart people are getting sober curious.  The wine industry has been marketing directly to women for the last 25 years – and they have been stunningly successful.  Many women cannot imagine having fun or socialising without it.  As many women get older the fun turns to self-medication and drinking alone,” says Gourand. 

    If you want to change your relationship with alcohol, finding your tribe helps. “Community is a big part of recovery,” says Gourand. In his TED Talk, writer and journalist Johann Hari explains the science behind the fact that connection is the opposite of addiction.

    “There is so much shame around drinking (especially for women) that joining a community of others with the same issue is a huge relief and we feel less alone.  We learn so much from hearing about other people’s experiences and as we progress in our alcohol-free journey we are able to inspire others,” explains Gourand.

    “Even if people are just “sober curious” or not even sure that they want to make a change they can join a tribe, listen and learn and it will help them decide which direction to take,” she says.

    READ MORE: The Top Gifts WH Team Want Under The Tree This Season

    Tips For Going Sober

    Janet Gourand has been sober since 2015, leading her tribe at Tribe Sober and inspiring people to have an alcohol-free life. These are three tips for people who are sober curious or looking to cut down their alcohol consumption:  

    1) “Take a look at your life”

    “What would it look like without alcohol in it?  If all your social activities involve drinking then it’s time for a change.  The first step is to increase your awareness – keep a drinks diary and note your consumption.  Are you drinking more than the low-risk limit of a bottle and a half of wine a week?”

    2) “Take an alcohol-free challenge – at least a month.”

    “If you can get through it easily then you are probably fine.  If not (or if you can’t even contemplate taking a break) then it’s time to make some changes.  Join a group like Tribe Sober to connect with others who are looking to quit drinking and to learn to thrive in their alcohol-free lives.”  

    3) “Start discovering the vast choice of alcohol-free drinks.” 

    “Try everything and you will find your go-to alcohol-free choice.  Integrate that into your lifestyle.  Alternate it with alcoholic drinks when you go out and make sure you have at least 4 alcohol-free days a week.”

    The Best Alcohol-Free Drinks For Adults

    Designated driver, watching your calorie intake, fitness stole your alcohol tolerance or realising it might be time to cut back? Going booze-free is a health trend that celebs, brands and just about everyone else is getting behind! 

    Below you’ll find the best wine, gin, beer and cider 0.0 versions. With half the calories and no need for a stash of painkillers in your bedside drawer, your sober summer is sorted!

    If you like fruity beer, try Bavaria 0.0% Pomegranate.

    If you like light lagers or Pilsners, try Beck’s Blue.

    If you like Castle, or lagers in general, try Castle Free Alcohol-Free Lager.

    If you like IPA, try Devil’s Peak Zero to Hero.

    If you like Weiss beer, try Erdinger Alkoholfrei.

    If you’re a Heineken gal, try Heineken 0.0.

    If you like an aperitif, try Babylonstoren BitterLekker.

    If you like gin and tonic, try The Duchess Virgin Gin & Tonic.

    If you like gin cocktails, try Seedlip Garden 108.

    If you like red wine, try Van Loveren Radiant Red Almost Zero % Alcohol.

    If you like white wine, try Natura De-Alcoholised Classic White.

    If you like bubbly, try Lautus De-Alcoholised Sparkling.

    If you like cider, try Savanna Non-Alcoholic Lemon.

    If you like a full-bodied beer, try Non-Alcoholic Super Bock 0.0%.

    If you like mocktails, try Fehmz Mocktails in various flavours.

    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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    Everything You Need To Know About Type 1 Diabetes

    Per the Diabetes Atlas, over 40,000 people in South Africa suffer from diabetes. And, according to the Type 1 Diabetes Index, 39 healthy South African lives are lost due to the condition. What’s more, an estimated 100,000 people are undiagnosed, according to the Diabetes Atlas. Here’s what to know about Type 1 diabetes specifically.

    What Is Type 1 Diabetes?

    Type 1 diabetes is a chronic autoimmune condition in which the pancreas produces little to no insulin. It is provoked by an autoimmune reaction, in which the body attacks the cells in the pancreas that produce insulin. Without insulin, glucose builds up in the bloodstream and cannot enter cells to produce energy, leading to elevated blood glucose levels and a range of symptoms and potential complications.

    This process may unfold for months or years before symptoms appear. While some individuals with type 1 diabetes have a genetic predisposition to the condition, others do not, and researchers are still working to pinpoint potential environmental factors—like viruses or other stressors—that may trigger the autoimmune attack. Diet and lifestyle habits do not cause type 1 diabetes.

    Type 1 diabetes has historically been referred to as “juvenile” or “insulin-dependent” diabetes. But Dr Joel Zonzsein, director of the Diabetes Center at the University Hospital of the Albert Einstein College of Medicine, notes that although the condition is “mostly diagnosed in children and young adults, it can develop at any age and should be taken seriously as a possibility in adults—referred to in such cases as ‘latent autoimmune diabetes of the adult’ (LADA).”

    What Are The Causes Of Type 1 Diabetes?

    Type 1 diabetes is caused by an autoimmune reaction. Having a parent or sibling with the disease may increase your risk for developing type 1 diabetes. Environmental factors may also play a role in triggering the autoimmune reaction, but researchers are still working to better understand this possible pattern.

    What Are The Symptoms Of Type 1 Diabetes?

    Type 1 diabetes symptoms may occur suddenly, often in adolescence or early adulthood and can include:

    Talk to your healthcare provider if you notice any of the above symptoms in yourself or your child. In some cases, the first noticeable symptoms of type 1 diabetes may be signs of a life-threatening state called diabetic ketoacidosis (DKA). Symptoms of DKA include:

    If you or your child have symptoms of DKA, contact your doctor or go to the nearest emergency room immediately.

    How Is It Diagnosed?

    Diagnosing type 1 diabetes requires only a few simple tests. Doctors most often use a random plasma glucose (RPG) test, which measures blood glucose at a single point in time, to diagnose. A random blood-glucose test higher than 200 mg/dL suggests a diabetes diagnosis, regardless of when you last ate a meal or snack. Often, a healthcare provider will use an A1C blood test, which provides an average of blood glucose levels over a period of three months, to determine the duration of a patient’s high blood glucose.

    While these tests can determine whether you have diabetes, they cannot differentiate between type 1 and type 2 diabetes. Treatment plans differ significantly between the two conditions, so it is crucial to have a correct diagnosis.

    To determine if you have type 1, a doctor will test the blood for specific auto-antibodies that are a common marker of the autoimmune reaction that causes the condition. They may also test your urine for ketones, which are produced when the body burns fat for energy instead of glucose and indicate type 1 diabetes if present.

    How Is Type 1 Diabetes Treated?

    While treatment options have significantly advanced in the past few decades, there is no cure for type 1 diabetes. So living with it—and preventing later complications—requires close blood-glucose management, via a blood-glucose meter or a continuous glucose monitor.

    Type 1 diabetes is primarily managed via insulin therapy. Different types of insulin work at different speeds and last different lengths of time. You may need to use more than one type. Insulin can be taken in several different forms to best suit personal preferences and lifestyles:

    Syringes and pens: These are injected multiple times daily and often involve a combination of short- and long-acting insulin types. Different brands vary slightly in their effective onset, peak time and duration.

    Insulin pumps: Pumps are small devices that deliver a continuous supply of long-acting insulin throughout the day via a small tube inserted under the skin, mimicking a healthy pancreas. They can also be programmed by the user to release short-acting insulin during mealtimes.

    Artificial pancreas (AP) systems: These systems combine the functions of an insulin pump with a continuous glucose monitor to adjust insulin delivery based on glucose fluctuations. By responding to real-time glucose readings, AP systems can regulate blood sugar more effectively than traditional manual methods. As the name indicates, this form of closed-loop management most effectively imitates a healthy pancreas—but does require the use of two devices at all times.

    Inhaled insulin: Quick-acting inhaled insulin is one of the newer forms of FDA-approved treatment for type 1 diabetes management. It is used in combination with long-acting insulin (either via injection or pump) and inhaled shortly before meal times. However, according to Diabetes South Africa, this treatment is not yet available here.

    Living With The Condition

    Living a healthy life with type 1 diabetes also involves lifestyle adjustments, including:

    Regular blood-glucose monitoring: Checking blood-glucose levels throughout the day is essential to managing the condition and preventing future complications that can result from prolonged high blood sugar.

    Carbohydrate counting: In order to maintain stable blood-sugar levels, it’s often important to match your insulin dosage to your carbohydrate intake. An endocrinologist can help you determine your individual insulin-to-carb ratio and dose accordingly for each meal and snack. Managing this condition does not require you to give up your favourite foods—so long as you know how to dose for them!

    Movement: Regular exercise can help to regulate blood sugar levels and improve long-term health.

    Regular checkups: People living with type 1 diabetes should regularly meet with a team of medical specialists, including an endocrinologist, optometrist and in some cases a dietitian, to help monitor their blood-glucose management and prevent future complications.

    Complications Of Type 1 Diabetes

    Image by

    Although this is a chronic and lifelong condition, many people live long and healthy lives with it, with few or no associated complications. “Keeping blood sugar levels under control is the most important thing that people with type 1 diabetes can do to prevent complications,” Dr Zonszein says. He also emphasises the importance of regular check-ups and developing a good management plan with a team of medical specialists.

    Poorly managed type 1 diabetes—namely, continuous high blood sugar, or hyperglycemia—can damage several areas of the body. Complications can include:

    Nerve damage: Prolonged high blood glucose levels can cause nerve damage. This leads to diabetic neuropathy, which most often affects the hands and feet.

    Eye problems: Elevated or uncontrolled blood glucose levels can also cause diabetes-related retinopathy. This can lead to vision loss, blindness, macular oedema and glaucoma.

    Kidney damage: High levels of glucose in the blood can damage the blood vessels and filters in the kidneys (nephropathy).

    Foot issues: High blood glucose levels can reduce the blood supply to the feet, resulting in reduced sensation. This can increase the risk of wounds, cuts, infections and non-healing sores.

    Complications related to the heart and blood vessels: Extended high blood glucose levels can damage the blood vessels and nerves. It can increase your risk of heart attack, stroke and high blood pressure.

    Gum disease: Excess glucose in the blood can move into the saliva, causing germs and plaque. These increase the risk of tooth decay and gum disease.

    How To Prevent It

    Unfortunately, there is no way to prevent type 1 diabetes. Because it can be passed down genetically, your family can be preemptively tested for auto-antibodies. Their presence in the blood—even in the absence of symptoms—can help catch the early onset of the condition.

    This story was written by Zoë Brown and was first published on More

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    On The Flip Side With Samsung

    The Samsung Galaxy Z Flip5 is the latest and greatest foldable phone on the market and WH was fortunate enough to get an exclusive sneak peek to explore all its incredible tech wonders. Let me tell you, it’s nothing short of amazing!

    As soon as I laid my eyes on it, I couldn’t help but feel a rush of nostalgia from the early 2000s when flip phones were all the rage. Alongside those lowrise jeans and chunky knotted necklaces, the Galaxy Z Flip5 is a true throwback to a time we thought was long gone.

    But don’t be fooled; this phone is not merely a blast from the past. It’s here to revolutionise the way you live, encouraging you to embark on a wellness journey in style. Let me share some of my favourite features:

    Comprehensive health tracking: Monitor fitness progress and vital stats with ease.

    Camera access from watch: Remotely control and utilise your phone’s camera directly from your smartwatch, ensuring you never miss a precious moment.

    Seamless integration: The phone, watch and earbuds work in harmony to enhance your wellness journey.

    Health-enhancing apps: Access tools for calorie tracking, hydration, stress management and more.

    Stress reduction: Use guided breathing exercises and relaxation features to manage stress.

    Quality sleep tracking: Gain insights into sleep patterns for improved rest.

    Water and dust resistance: The phone stays protected in various environments.

    Impressive battery life: Dependable power for all-day adventures.

    Compact and portable: Fits easily in your pocket for on-the-go activities.

    It’s technically fun!

    Capture every moment with precision

    Now, you’re probably wondering, “How’s the camera?” After all, we’re the ones snapping pictures on hikes, runs and adventures, right? Well, the Galaxy Z Flip5 boasts a 10MP front camera and two 12MP lenses at the back. But that’s not all; it even offers night mode photography, which is a game-changer for those exhilarating night runs through the city.

    Pocket-sized tech for your active lifestyle

    “This little pocket-size device fits perfectly into my running belt,” says Chamain van Zyl, WH Digital Editor. “If you don’t have access to the watch and you want to run with your phone, it is super compact.” It’s your ideal companion for hiking, cycling, or any adventure you embark on. 

    Selfies never looked so good

    Let’s talk about the front screen, dubbed the FlexCam. No more flipping open your phone to capture that perfect selfie. You can effortlessly utilise the powerful 12MP cameras and see exactly how your shots will turn out without the hassle of constant retakes.

    Plus, the camera syncs seamlessly with the Galaxy Watch6, letting you capture selfies and videos right from your wrist. It’s the ultimate tool for jet-setting influencers and on-the-go adventurers.

    “I must say, the FlexCam is a game-changer for me. It’s a feature I didn’t know I needed until I tried it,” says Chamain. “The convenience of capturing the perfect selfie with a live preview, all while syncing seamlessly with the Galaxy Watch6 is simply remarkable. It’s like having your personal photographer on your wrist, ensuring you’re always in the frame and looking your best. I can’t imagine going back to the old way of taking selfies after experiencing this level of ease and innovation.”

    Stress-reducing features and sleep monitoring

    Wellness isn’t just about physical health; it’s also about managing stress and getting quality rest. 

    The Galaxy Z Flip5 offers stress-reduction features like guided breathing exercises and relaxation techniques, helping you unwind after a hectic day. 

    “I absolutely loved the breathing exercises! I incorporated them into my daily routine, setting short 1-minute intervals that I could easily squeeze into even the busiest of days,” says Chamain. “What impressed me the most was how tangible the results were. I had been grappling with a high stress level, symbolized by a persistent red bar on my device. But with consistent use of these exercises, I witnessed a remarkable shift. It was as though my stress levels were responding in real time to the calming power of controlled breathing. Gradually, the ominous red gave way to a much more reassuring green-orange hue.”

    Additionally, the Galaxy Watch6 offers sleep tracking, so you can gain insights into your sleep patterns and improve your sleep quality. This holistic approach to wellness addresses not only your physical health but also your mental and emotional well-being.

    Powerful wellness trio

    The Galaxy Z Flip5, Galaxy Watch6 and Galaxy Buds2 work together as a powerful wellness trio. The phone pairs effortlessly with the watch, allowing you to monitor your fitness progress in real time. I could track my heart rate, sleep patterns, steps and more, all while staying connected to the phone. 

    The Galaxy Watch6 syncs with fitness apps, helping you keep tabs on your goals and making it easier to lead a healthy, active lifestyle. And with the Galaxy Buds2, you can listen to your favourite workout playlist while staying aware of your surroundings, ensuring a safe and enjoyable exercise experience.

    Health-enhancing apps and features

    The phone comes pre-loaded with an array of health and wellness apps that cater to your well-being. Whether it’s tracking your daily calorie intake, monitoring your hydration levels, or even managing stress through mindfulness and meditation apps, this phone offers a comprehensive wellness toolkit. 

    The Galaxy Watch6 complements this with advanced fitness tracking, including GPS for accurate outdoor workouts and ECG monitoring for heart health. These features empower you to take control of your health and achieve your wellness goals more effectively.

    Music and motivation on the go

    You can easily access your favourite workout playlists on your phone and play them through your Galaxy Buds2, which offers rich sound quality and stays snug during even the most intense workouts. 

    The Galaxy Watch6 also has music storage and playback capabilities, eliminating the need to carry an additional device during your runs or workouts. 

    “Another amazing feature that I simply can’t get enough of! You can enjoy your favourite music through the watch and earbuds while running, doing chores, and you don’t even need your phone!” says Chamain.

    It’s the ultimate combination for the modern woman on the move, making the Samsung Z Flip5 an invaluable addition to your active lifestyle. More

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    Here’s Exactly How To Make Beef Tagliata (It’s Way Easier Than You Think)

    This Beef Tagliata recipe is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes.

    READ MORE: I Tried 3 Viral Recipes And Here’s How It Panned Out

    As the temps soar, it’s time to try out some new recipes. And this Beef Tagliata recipe is going to be a summer staple thanks to how easy it is to make. All you need is a good quality, grass-fed beef fillet (get some from Woolworths), a few other ingredients and the know how which you’ll find below. Bon appetit!

    READ MORE: Fire Up The Braai For This Peri Peri Chicken With Crèma

    Beef Tagliata with Roasted Rosa Tomatoes

    This Beef Tagliata is light and succulent and perfectly complemented by sweet and flavourful roasted Rosa tomatoes. Bon appetit!

    Prep Time 20 minutes minsCook Time 10 minutes mins

    Course Main CourseCuisine Healthy

    Servings 6 people

    800 g Good-quality grass-fed beef fillet600 g Baby tomatoes, roastedOlive oilSalt and pepper4 Handfuls Rocket⅓ Cup Pine nuts, dry-toastedFor The Marinade:2 Tbsp Rosemary leavesA few Bay leaves4 Cloves Garlic, peeled2 Tbsp Extra-virgin olive oilFor The Dressing:1 tsp Mustard 1 tsp Honey1 Tbsp Balsamic vinegar2 Tbsp Olive oil
    To make the marinade, pound all the ingredients until roughly smashed. Massage into the meat and leave in the fridge, covered, overnight.Bring fillet to room temperature. Place the fillet over a high heat and grill for at least four minutes on one side before turning over. Once your fillet is cooked to your liking, set aside to rest before slicing. In order to get really thin slices, place the fillet into the freezer for 30 minutes. Because the cold stiffens the meat, you’ll be able to slice more precisely. Then allow the meat to come back to room temperature.Place the rocket on a serving platter and scatter the roasted tomatoes over the leaves. Layer the fillet.Mix all the dressing ingredients together. Drizzle over the steak before scattering over the toasted pine nuts. Season and serve.

    Keyword beef, Healthy Recipes, salad More

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    11 Ways To Get More Energy When You’re Feeling Tired

    We can all agree that it has been a loooong year! The best way to get through this time of the year, with decent energy levels, is to get enough sleep at night.

    Honestly: “Nothing replaces sleep to give you energy,” says Dr Alison Kole, director of sleep services at Summit Medical Group. “Most people require seven to nine hours of sleep per night to feel their best.”

    Still, that’s not always entirely possible (just one more episode of Manifest and a few minutes on TikTok can’t hurt, right?). But the good news is there are some quick energy-boosting tips you can try that work pretty well in the moment. Here’s how to get more energy, like, right now.

    1. Follow this super-specific hydration formula

    Admit it: You don’t drink as much water as you could – and dehydration is one of the main reasons why energy levels bottom out.

    “Most of us walk around in a state of dehydration on a daily basis and when your body is dehydrated it can make you feel tired and sluggish,” says registered dietician and nutritionist Dr Allison Childress.

    Fortunately, Dr Childress also says that pretty much any kind of beverage (except alcohol) counts toward your daily intake, so if you’re not a huge fan of plain water, mix it up with juice, tea, or even broth from soup.

    Not sure how much you need? Dr Kole says it depends largely on your body size and recommends multiplying your weight by 20 grams to calculate what your daily goal should be.

    2. Choose coffee over energy drinks

    Yes, a quick jolt of liquid caffeine can definitely perk you up – but here’s the thing, not all caffeine is created equal.

    “Stay away from energy drinks…they may give you a temporary boost, but these are stimulants and can set you up for a crash later on,” says Dr Childress, adding that energy drinks often contain caffeine as well as a mix of other stimulants like guarana and yerba mate.

    She says that 240 to 350 mils of coffee is a much better choice when you need some liquid energy (i.e., no crash). Just be mindful of the timing. Dr Kole warns that having caffeine too late in the day (say, after 4 pm) can interfere with sleep – and possibly force you to need even more caffeine the next day.

    READ MORE: How To Brew Coffee At Home: Plus, The Coffee Makers You Need RN!

    3. Snack on both carbs and protein

    Your body’s energy comes from the calories you consume, says Dr Childress, so if you’re feeling sluggish you might need to fuel up. But don’t head to the vending machine; there’s a simple formula for noshing on a perfectly energising (and healthy) snack.

    “Choose a carb and a protein for maximum punch,” she explains – the carbs will provide your body with fuel, while protein will help you stay fuller (and more satisfied) longer. “Try an apple with a piece of string cheese, a cracker with nut butter, or half of a protein bar,” says Dr Childress.

    4. Do a few laps at the office (or just get up for some water)

    If you find yourself nodding off at your desk, there’s a simple solution: Take a walk – it’s an automatic source of energy that boosts your circulation and keeps your muscles active, says Dr Kole.

    And before you complain that there’s no place to walk outside your office building, know that fresh air is not mandatory for this tip to work. Take regular trips to the water cooler, log some laps around the open-plan cubicles, or walk up and down the stairs a few times. Dr Childress suggests setting an alarm on your phone to remind yourself to get up from your desk every hour and move.

    “Do it regularly to keep fatigue at bay and keep your mind focused — a move break is just as good for your mind as it is for your body,” she explains.

    5. As soon as you wake up, make a plan to crush the day

    You know that feeling when you wake up and have so much to do that you kind of just want to go back to bed? This tip can help with that “I’m so overwhelmed” feeling.

    Dr Kole suggests starting every day with a positive thought or goal (like, “I’m going to spend 20 minutes mentally rehearsing for my presentation over coffee today”). This will help you manage your attitude toward the day’s activities – and conserve some of your precious energy, because freaking out about everything is super draining. “Personally, I try to focus on one thing I’m thankful for,” she says, “which creates a positive mindset moving forward.”

    READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

    6. Take a whiff of something refreshing

    Whether you work in an office or at home, the air around you can get…stale – which definitely doesn’t bode well for staying alert.

    Perk up by diffusing essential oils (they’ll spice up your environment and boost your energy levels). Dr Childress says that eucalyptus and citrus oils can refresh a tired body and mind and that if simply smelling some zesty lemon doesn’t quite do the trick, you can also try putting a drop on some pressure points (like the insides of your wrists) for an extra kick. Just make sure to read the directions; some essential oils can irritate the skin.

    7. Go outside on your lunch break

    Sunny days aren’t just good for your mood — they can also be good for your mental and physical health.

    “The sun can be very invigorating [and it can also] stimulate vitamin D production, which has been shown to enhance mood,” says Dr Childress. Everyone needs vitamin D for bone health, but many don’t get enough of it from food—enter, supplements and good old-fashioned sunshine.

    FYI: a little bit of sunscreen-free sun exposure is okay, but make sure you don’t go overboard. You don’t need to tan or burn your skin in order to soak up those vitamin-rich rays; you only need about 10-15 minutes of exposure.

    8. Keep your curtains open and wake up by daylight.

    If you need one more reason to consider the sun your friend, pay attention: opening up your curtains and letting daylight into your bedroom as soon as you wake up in the morning can set you on an energised course for the whole day.

    Kole says that exposing yourself to bright light first thing in the a.m. helps regulate your internal sleep-wake body clock and may even improve your mood, especially if you suffer from seasonal affective disorder (SAD).

    READ MORE: 9 Mineral Sunscreens That Won’t Damage Your Skin – Or The Environment

    9. Go ahead, take a (power) nap.

    If you have a full-time job (or children), taking a nice, long restorative nap when you’re feeling sleepy is probably out of the question. But there’s good news: you don’t need a long nap to reap the benefits of some afternoon shut-eye.

    Pro tip: The ideal length for a power nap is about 20 minutes.

    “Longer naps tend to leave people sleepier, in part because the further you go into a sleep cycle the more likely you are to hit deep sleep and waking up during that stage often causes people to feel groggier.” Basically, consider this permission to take a quick midday snooze.

    10. Try to sweat a little bit before breakfast

    In addition to making you feel super-productive before even starting your day, working out in the morning can boost your energy, as well as control anxiety and reduce stress – two major energy-suckers, says Dr Kole.

    But there’s one other reason to make going for a daily run the first thing on your daily to-do list: According to Dr Kole, a morning workout sets a positive and energised tone for the rest of your day, while working out in the late afternoon or evening is more likely to interfere with your ability to fall asleep at night, she adds.

    READ MORE: 5 Morning Routines That Actually Work, According To Science

    11. Free up brain power by actually writing things down

    If I were to peek into your brain right now, I’d likely see a miles-long list of appointments, schedule changes and other things you definitely cannot forget about – and that’s a recipe for crushing fatigue, says Dr Kole.

    You actually expend a lot of energy trying to mentally keep track of everything you need to do, so Dr Kole recommends sitting down to actually get some of that stuff done – or at least organising yourself better by writing down all of those things. She says resolving these distracting loose ends can free up tons of brain power and make you feel more prepared to tackle the next thing on your list, whatever it is.

    This article written by Sarah Bradley was originally published on  More

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    Volume Eating: The Pros, Cons And Nuances Of The Weight Loss Approach

    True or false: Losing weight is all about eating less and burning more calories. The answer? False in some cases. One diet plan, for example, has gained popularity for supposedly allowing you to eat more food while still maintaining a calorie deficit: volume eating.

    High Volume, Low Energy

    Volume eating is a method or approach that promotes eating high-volume, yet low-energy foods, in an attempt to create a calorie deficit without feeling hungry, says Lisa Moskovitz, RD, a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. “By eating lower calorie, more voluminous foods such as fresh fruits, vegetables, whole grains and lean protein, you have the sensation of fullness yet you’re able to keep calories at a minimum,” she explains.

    That said, volume eating may not be suitable for individuals with certain medical conditions, such as gastrointestinal disorders or those with food allergies or intolerances, says Jihad Kudsi, MD, an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. “In these cases, it’s crucial to consult with a healthcare professional to assess whether volume eating aligns with your specific health needs and to explore alternative dietary approaches if necessary.”

    Meet the experts: Jihad Kudsi, MD, is an obesity medicine specialist, bariatric surgeon and the chairman of the Department of Surgery at Duly Health and Care. Dina Peralta-Reich, MD, is an obesity medicine specialist and founder of New York Weight Wellness Medicine. Lisa Moskovitz, RD, is a registered dietitian, CEO of Virtual Nutrition Experts and the author of The Core 3 Healthy Eating Plan. Amanda Sauceda, RD, is a registered dietitian and founder of The Mindful Gut.

    Intrigued about whether volume eating can help you lose weight in a healthy way? Keep scrolling for everything you need to know about the weight loss method including the pros and cons and how to maximise its effects.

    What is volume eating?

    As the name implies, volume eating is a dietary approach focused on consuming larger quantities of foods that are low in calorie density but high in volume, such as vegetables and fruits, reiterates Dr Kudsi. “It’s a strategy that allows individuals to feel full and satisfied while managing their calorie intake,” he explains.

    How it works

    You prioritise foods with high water and fibre content, such as fruit and veggies, since they take up more space in the stomach, promoting fullness and reducing your overall calorie consumption, explains Dr Kudsi.

    For example, instead of eating a tablespoon of peanut butter, which is about 94 calories, you would opt for a tablespoon of applesauce at about 15 calories, says Amanda Sauceda, RD, a registered dietitian and founder of The Mindful Gut. It’s the same portion size but a sizable difference in caloric value, she explains.

    Does volume eating work for weight loss?

    Maybe. Volume eating can be effective for weight loss since it provides the fullness factor without tons of calories, says Moskovitz.

    “Most voluminous foods promoted through this approach are higher in fiber which can slow digestion, helping you feel fuller for a longer period of time and research shows that volume eating can be effective, especially for those who depend on larger amounts of foods to feel content,” she explains.

    However, it’s also crucial to consider the long-term perspective. Statistics show that within two years, most dieters experience weight regain, says Dr. Kudsi. “While calorie-restricting diets are often successful at initiating weight loss, they frequently fall short in supporting sustained weight management.”

    Maintaining a healthy lifestyle, which may include aspects like volume eating or a plant-based whole-food diet, can be pivotal, but it’s also vital to recognise that obesity is a multifaceted condition influenced by genetics and hormones and may require guidance from a doctor, Dr Kudsi adds.

    Pros Of Volume Eating

    You may consume more nutrients.

    Because volume eating requires you to load up on the fruits and vegetables you will have a higher intake of essential vitamins, minerals, gut-friendly fibre and disease-fighting antioxidants, says Moskovitz. To maximise your nutrient intake, Sauceda suggests eating a variety of colors which should equate to a variety of nutrients.

    You’ll likely feel fuller for longer.

    In addition to taking longer to digest, therefore helping with the fullness factor, most fibre-packed fruits and vegetables have high water content which provides even more volume without the calories, in turn keeping you satisfied, Dr. Kudsi explains.

    However, it’s also important to incorporate protein and healthy fats into your diet to help you stay full for the long run, says Dina Peralta-Reich, MD, an obesity medicine specialist and founder of New York Weight Wellness Medicine.

    You may lose some weight.

    To lose weight, you need to consume fewer calories than you burn and volume eating can help achieve this by allowing you to eat larger portions of food while simultaneously lowering your overall caloric intake, says Dr Peralta-Reich.

    Cons Of Volume Eating

    You may sacrifice quality for quantity.

    A common mistake of volume eating is sacrificing quality for quantity, says Dr Kudsi. “While volume eating can help control calorie intake, it’s essential to choose nutrient-dense options and not rely solely on low-calorie, processed foods,” he explains.

    Remember those popular 100-calorie prepackaged snacks from back in the day? They may technically be lower in cals than a handful of raw nuts (which are loaded with healthy fats and anti-inflammatory properties), but they’re also much less nutritious, notes Sauceda.

    You could experience digestive issues.

    Large amounts of fibrous foods like fruits and veggies can be hard for the body to break down and digest which may cause gas, bloating, constipation and diarrhoea, says Moskovitz.

    To help prevent discomfort, it’s best to introduce high-fibre foods slowly and not all at once, so your body has time to acclimate and adjust, adds Sauceda.

    You may actually end up overeating.

    Eating more low-calorie food is the goal of volume eating, but it can also make eating larger amounts of food a “hardwired habit,” says Moskovitz.

    When there are no low-calorie voluminous foods accessible, overeating other calorie-dense foods may feel like an impulse, so it’s important to always stay mindful of quantity, quality and portion control, she explains.

    You may miss out on key macronutrients.

    High-volume eating generally increases the amount of vitamins and minerals you’re consuming, but it’s also possible to be deficient in protein and fat if not done correctly, says Dr. Peralta-Reich.

    Therefore, you need to be aware of your food choices and be sure to include portions of lean protein like fish, chicken, eggs and turkey, and whole grains such as quinoa, brown rice, farro and whole grain bread, she explains.

    You may end up over restricting.

    If you find yourself hyper-focused on portion size and calories, volume eating can be problematic and could lead to unhealthy forms of restrictive eating, says Sauceda. In the same vein, if you have a history of eating disorders, volume eating should be avoided or discussed with a doctor or registered dietitian, she adds.

    Tips For Trying Volume Eating

    Eating large volumes of food can be a healthy habit as long as you’re mindful of providing your body with the essential nutrients it needs throughout the day, says Dr. Peralta-Reich. This means including a variety of fruits, vegetables, lean proteins, whole grains and healthy fats (avocado, nuts, seeds and olive oil) to ensure you’re eating a balanced diet that provides your body with optimal nourishment, she explains.

    Another pro tip? Try pairing fruits and vegetables with heart-healthy, energy-dense foods like extra virgin olive oil, almonds, avocados, chia seeds, fatty fish, whole grains and cheese, says Moskovitz. These high-fat foods may have more calories, but they’re also important for the absorption of vitamins and they make food more palatable and enjoyable, she adds.

    Additionally, don’t get too caught up in calorie counting, says Sauceda. “Calorie counting is a different strategy and just because a food is higher in calories doesn’t mean you should eliminate it,” she explains. Volume eating is only healthy and helpful if you prioritise variety and get all the necessary daily nutrients, Moskovitz stresses. “When it comes to healthy eating, variety beats volume and quality overrides quantity.”

    Lastly, it’s always best to talk to a doctor or registered dietitian before embarking on a diet, especially if you’re hoping for long-term, sustainable results, says Moskovitz. From there, they can help you build healthy eating habits and create a personalised plan based on your goals.

    The concept of volume eating can be beneficial, but anything in extreme has its pitfalls, says Moskovitz. Your best bet? “Embrace a long-term lifestyle change by focusing on whole, unprocessed foods to not only enhance satiety and nutrient intake, but also to support sustained health and well-being,” adds Dr. Kudsi.

    This article written by Andi Breitowich was originally published on Women’s Health. More