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    A Healthy Apple Crumble Recipe That’s Perfect For The Weekend

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    Say what? The theory goes: apples are high in pectin, which binds with water and limits the amount of fat your cells can absorb and store. Now that’s a good reason to whip up an apple crumble, right?Another reason it can add to weight loss? Apples are packed with fibre, which slows down the digestive process and keeps us fuller for longer. In a study published in the journal Nutrition, scientists found that instructing participants to eat an apple before meals resulted in significant weight loss. Plus, they’re packed with antioxidants, so go ahead and chomp one to boost your overall health.RELATED: Seriously Though, How Many Kilojoules Are In An Apple?Try This Healthy Apple Crumble RecipeStruggling to get your apples in? Make this pudding and feed it to the whole family – it’s so healthy, you could eat it for breakfast! Plus, it’s gluten-free, and if you swap out the honey for agave, it’s vegan too. We made this recipe using Fresh Earth’s granola, but you can always make your own delicious DIY granola at home.

    Healthy Apple Crumble

    Amy Hopkins

    Gluten-free, breakfast-friendly and almost too good to share. This apple crumble is best served warm with coconut cream – and can easily go vegan if you use agave instead of honey.

    Prep Time 5 minutes minsCook Time 40 minutes mins

    Course Breakfast

    Servings 4 servings

    5-7 Golden Delicious apples peeled, cored and sliced into moons½ tsp ground cinnamon½ tsp ground nutmeg½ tsp ground clovesHandful of pitted dates chopped350g gluten-free granola (honey flavour)½ cup  coconut oil melted2-3 tbsp honey or agave syrup (for vegan)
    Preheat oven to 160 degrees Celsius.In a baking tray or tart tin, lay out apple slices in concentric circles, overlapping in layers.Sprinkle over spices and scatter chopped dates over.Mix granola with coconut oil and spoon over apples until completely covered. Cover the tart tin with foil and bake for 30 minutes or so, until apples are soft. Remove foil, drizzle honey or agave syrup over the granola and bake for a further 10 minutes until golden. Serve warm with a drizzle of coconut cream (optional).

    Keyword Apple Crumble, breakfast

    Shop Gluten-Free Granola & Muesli: Health Connection Gluten-Free Muesli

    Gluten-Free Granola Honey

    Simple Truth Gluten-Free Muesli

    Looking for more recipes? Check out this easy air fryer milk tart worth sharing. Plus: Fudgy brownies that’ll make your diet seem decadent. Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      4 Reasons To Switch To Low GI Bread, According To A Dietician

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      Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

      SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

      Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

      READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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      in health and weelbeing

      Painful Periods? PCOS? Meet The Hormone-Balancing Supps

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      Jooce. Kiko. Zoie. Bluum. These are just some of the burgeoning supplement brands on the market, offered as a long-awaited answer to the problem of menstrual disorders and unmanageable menopause symptoms. But how do these hormone balancing supps work – and are they effective?Women’s Health Solutions Are IgnoredIn the healthcare industry, menstrual disorders and menopause are the last to be addressed. This translates into countless women struggling for years with painful periods and hormonal issues with little to no lasting solutions. Globally, statistics reflect that only 5% of global research and development was allocated to women’s health in 2020, with 4% of that going into cancer research, leaving just 1% for all other women-specific conditions. According to a report by the World Economic Forum and McKinsey Health Institute, while women do live longer than men, they also spend 25% more of their lives in debilitating health, a figure which represents around nine years.Overall, the solutions to conditions like endometriosis, PCOS and adverse menopause symptoms are invasive, expensive and largely out of touch with women’s needs. For example, the only way to diagnose endometriosis is through surgery. As a result, many women wait ten years for a diagnosis.  Enter: Hormone-Balancing SuppsUnwilling to wait for governments and healthcare companies to catch on, independent businesses are addressing women’s dire need for assistance in battling hormonal problems. And, if you’ve been around the wellness block, you’ll be surprised to see how familiar the ingredients are: magnesium citrate, zinc, vitamin E and B vitamins. Others, while more woo-woo, are still familiar: maca root and ashwagandha, typically used for energy boosting and reducing stress, respectively. Naturally, WH decided to try them out.Reviewed: Primeve Plus

      Primeve Plus

      “This supplement’s main ingredient is evening primrose oil; I’ve been using this for my fibrocystic breasts, but it’s also been incredible for PMS symptoms. What is great about this product is that it’s filled with many vitamins such as magnesium, which helps with sleep. I felt instant relief in my breasts; the hardness, tenderness, most painful to the touch had gone. They also went down a size!”

      – Pia, Creative Director

      Reviewed: Zoie Health Cycle Calm

      Zoie Health Cycle Calm

      “I’ve been using ‘Cycle Calm’ for a few months now, and I swear by it. I take it before and during my cycle, and it helps with mood swings and cramps (thank you, magnesium!). Also, it actually tastes good – big plus when you’re craving something sweet.”

      – Chamain, Digital Editor

      The Hormone-Balancing RevolutionA quick scroll through different brands’ websites shows waves of positive reviews, from improved skin and more regular periods to weight loss and minimal period pain. One woman wrote that after a year of no cycle, her periods returned. Dr Kalantsho Maoto, an endoscopic surgeon and fertility and endocrinology specialist, points out that the term “hormone balancing” is a misnomer. “They happen to have some effect on conditions that are hormone-mediated. But it doesn’t necessarily mean that they are hormone balancing in their own right,” he says. Instead, Dr Maoto says they’re something like “inflammatory mediators in hormone-mediated conditions – but that’s a mouthful”.Before, these ingredients’ efficacy was based on traditional practices or anecdotal evidence. Now, some science backs up their efficacy. Studies are now showing that adaptogens like ashwagandha are not only great for stress but also affect hormone health, improving menopause and menstruation symptoms. And its efficacy has permeated Dr Maoto’s practice, with women walking in and asking about it. However, what’s important to remember is that conditions like PCOS and endometriosis, which many women are taking hormone-balancing supps for, are “systemic diseases”, explains Dr Maoto. It’s not just that there is a hormonal component; there are multifactorial components, including inflammatory, there’s immunology.” And, supplements don’t only work on one body part, but multiple at the same time. For inositol, something common in PCOS supplements, it would help tackle inflammatory markers and insulin levels, which in turn, would create better blood sugar levels, which would alleviate PCOS symptoms, explains Dr Maoto. But from a scientific point of view, researchers may not be concerned with this, which might be why robust studies are thin on the ground. “The real question would be, so what if you’re trying to get someone to ovulate, to get them pregnant? Does it actually have an effect on their pregnancy rates? Because that’s the thing to measure,” explains Dr Maoto.The Key Ingredients For Better PeriodsEven so, companies are meeting the need for relief from painful cycle-related symptoms. “Our Zoie Health supplements are curated by a team of pharmacists, dieticians and gynaecologists,” says Naznin Bhom, pharmacist academic intern at Zoie Health, a tech company that offers telehealth services, supplements for women and a community for women to connect. “The team selected ingredients and dosages based on rigorous scientific research, safety profiles with a focus on addressing critical aspects of women’s health. We considered ingredients with strong evidence supporting their efficacy and synergistic effects to enhance overall wellness.” Ingredients used in the Zoie Health range include chaste tree berry, ashwagandha, African potato and green rooibos. “Many of these plants originated in Africa, known for its great diversity in herbal and African medicine,” explains Bhom. “Chaste tree berry is an ancient remedy used to ease menstrual discomfort, manage PMS and promote fertility. Our very own green rooibos, indigenous to South Africa, offers anti-inflammatory and anti-ageing benefits.”Bhom notes that these supplements work to help regulate hormones for a better cycle, but they also impact many other facets of women’s health. “Hormones are powerful signals; too much or too little of them causes a drastic change in women’s bodies,” she says. Take skincare: much acne and even hyperpigmentation can be linked to hormonal changes from excess oestrogen production or pregnancy. In many cases, rave reviews from these hormone-balancing supps start with the glowing changes in skin and fewer period pains.The Hero IngredientsHere, the popular ingredients filling up hormone-balancing supps bottles: Ashwagandha

      The adaptogenic herb helps with balancing hormones. In studies of perimenopausal women, supplementing with the herb for eight weeks improved menopausal symptoms. Overall, more studies are needed to understand its role, but anecdotal evidence from women is promising.

      B vitamins

      Vitamin B1 has been shown to help ease painful periods and reduce PMS symptoms; B6 does the same, but is best used in conjunction with other B vitamins.

      Chasteberry

      Chasteberry helps normalise the menstrual cycle by increasing progesterone production and reducing prolactin, which is linked to menstrual disorders. It’s been used to help with PMS, irregular periods and more.Zinc

      Not just a hero for combating a cold, zinc is a PCOS fighter, helping to decrease insulin resistance and reducing excess hair growth. In one study, women took 50mg a day to combat excessive hair growth associated with PCOS.

      Probiotics

      Good gut health not only helps keep your bowels regular but also flushes out excess hormones, which in turn regulates your cycle. Also, a healthy gut biome helps the body absorb nutrients, creating proper conditions for the creation of hormones.

      Are Hormone-Balancing Supplements Safe?The golden rule is to always check with your doctor before taking any supplement. That said, many are not necessarily dangerous. “Most supplements don’t actually do any harm,” says Dr Maoto. “When it comes to their safety profile, most of them are fine. Most of these supplements, our bodies actually have. We’re not putting into our body something that the body doesn’t actually know.”“These supplements offer a non-invasive, natural alternative or complement to conventional treatments like hormone therapy,” says Bhom. “The implications are promising, as more women seek out personalised, accessible ways to manage hormonal disorders without relying solely on pharmaceuticals,” says Bhom.Dr Maoto adds a very important asterisk: with a good diet, you may not need supplements at all. “If you’re eating well enough, it means you have enough vitamin D, you have enough iron, you have enough inositol, you have enough coenzymes,” he says. To that end, incorporate more foods with the key vitamins and minerals you need.The Goods  A few hormone-balancing supps for period pain, overall regulation and menopause support.Bluum Menopause Support

      Bluum Menopause Support

      This natural supplement is made to support the transition from perimenopause to menopause. It helps to alleviate hot flashes, night sweats, mood swings and more.

      Vitamin Me PMS Support + Hormone Balance

      Vitamin Me PMS Support + Hormone Balance

      Containing essential vitamins and minerals known to target PMS and hormonal challenges, this PMS Support + Hormone Balance helps to alleviate PMS symptoms and hormone imbalances.

      Solal Hormone Balance Natural HRT

      Solal Hormone Balance Natural HRT

      From relieving period pain to preventing osteoporosis in menopause, this supplement, with chasteberry, black cohosh and vitamin D, is a natural version of HRT.

      Kiko Vitals Hormone Balance

      Kiko Vitals Hormone Balance

      A mix of plant sources like Dong Quai, maca and ashwagandha, this supplement aims to combat an out-of-sync cycle and promote regular periods and clear skin.

      Jooce Hormone Balance Powder

      Jooce Hormone Balance Powder

      According to Jooce, this blend of myo-inositol, magnesium, folic acid and more works to support ovarian function, prevent hormonal acne and unwanted hair growth.

      Zoie Health PCOS Pro

      Zoie Health PCOS Pro

      Made for support, this blend helps with improving metabolic health and hormonal balance. Plus, you can buy a three or six-month bundle or subscribe for a monthly supply. Lush.

      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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      3 Delicious Matcha Recipes Loaded With Antioxidants

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      Ready to take your nutrition to the next level? This antioxidant-packed powder can be used in all kinds of ways, so get ready to power up.What Is Matcha?Used in traditional tea ceremonies, matcha is a finely ground, hand-picked green tea grown in the shade. While the popularity of powdered tea died out long ago (only the Zen Buddhists have been using it), the green stuff has regained its popularity – and not just in the East. Why? It’s rich in amino acids that neutralise caffeine’s jittery side effects while preserving its energising and fat-burning benefits. Super-alert AND calm all the time! Where do we sign up?OK, so now you know what it is, but how do you exactly use it? Here are three of our favourite ways to go green.Matcha It Up Latte

      One of Gwyneth Paltrow’s faves: mix one teaspoon matcha with one cup heated almond milk and stir in one teaspoon honey, to taste. Pow(d)er Balls

      Combine Medjool dates, almonds, raw cacao and matcha powder, adding a little almond milk at a time for consistency until you can form power balls.READ MORE: Make Your Own Age-Defying Breakfast BarsMeet Your Green Smoothie

      Blend together one teaspoon matcha, one handful spinach, half an avocado, one pear, a quarter cucumber and two cups coconut water. Hangover slayer!READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than EverShop Matcha ProductsFrom an authentic matcha kit to instant mixes for busy bees, we’ve rounded up the best matcha-infused products. Bonus: one even gives your collagen a natural boost.Khoisan Organic Green Matcha

      Organic Matcha Powder

      The Harvest Table Collagen Matcha Latte

      Instant Vanilla Matcha Latte

      Sana Ceremonial Matcha Tea Set

      Health Connection Matcha Superfood

      Recipes by Amy Hoppy. 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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      8 Healthiest Cheeses To Add To Your Diet, According To A Nutritionist

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      If there’s one group of products the nutrition world has opinions on, it’s dairy. Whether it’s what type of yoghurt is healthiest or if dairy or plant-based milk is the best option for your post-workout shake, it’s safe to say dairy is a foodstuff of contention.This time, we’re tackling cheese: can cheese ever really be part of a healthy diet? Are there cheeses that might not set off lactose intolerance symptoms? And, crucially, can we eat cheese every day and still reach our fitness goals? Which are the healthiest cheeses?We’ve scoured the latest scientific research and consulted top nutritionist and author of The Unprocessed Plate (out June 2025), Rhiannon Lambert, to bring you the latest and greatest health advice concerning cheese.What Are The Benefits Of Eating Cheese?Despite what social media trend-fuelled diet culture might say, eating cheese can have plenty of benefits as part of a well-rounded diet. In fact, recent studies have shown that the fermentation process used to make dairy products, including cheese, may help moderate the impact of their saturated fat content on the body.Rich In CalciumCheese is also a great source of essential vitamins and minerals, including calcium. “Cheese is an excellent source of calcium, which is crucial for bone health, especially in growing children, older adults and during the perimenopause,” says Lambert.High In Protein“Many cheeses also provide protein, which is essential for building and repairing tissues, as well as vitamin B12, which supports energy production and proper functioning of the nervous system,” she continues.Contains Gut-friendly ProbioticsSome aged cheeses might even help improve your gut health, she says. “Some of these cheeses contain probiotics, which are beneficial bacteria that help support gut health. A healthy gut microbiome is linked to a range of health benefits, including improved digestion and stronger immunity,” says Lambert.8 Healthiest Cheeses For A Nutritious DietLooking for the healthiest cheeses to enjoy? Keep reading to find out which ones have the most value on your plate. Here are the top picks:Cottage Cheese“The ‘healthiest’ cheeses tend to be those lower in saturated fat and salt. For example, cottage cheese is a really great option, containing just 3g of saturated fat per 100g,” says Lambert. “It’s high in protein and relatively low in calories, and is incredibly versatile meaning you can put it in practically anything to significantly increase the protein content of the food!”Low in saturated fat (3g per 100g)

      High in protein – great for muscle repair

      Versatile – can be added to salads, smoothies, pancakes or eaten plainRELATED: This Creamy Kale Pasta Recipe Features Cottage Cheese As A Secret IngredientFetaFeta is traditionally made with sheep’s milk, making it a great option for those with lactose intolerance. Although it’s typically baked in brine and can be high in salt, it contains fewer calories than many other cheeses.Lower in calories than many cheeses

      Easier to digest for those with lactose intolerance (made from sheep’s milk)

      Pairs well with Mediterranean dishes and saladsMozzarella“Mozzarella is another cheese that is relatively low in saturated fat compared to others, with around 11g of saturated fat per 100g, and it often contains less salt compared to other cheeses, making it a potentially better choice for those watching their salt or saturated fat intake,” says Lambert.Lower in saturated fat (11g per 100g) compared to cheddar

      Lower in sodium than many cheeses

      Contains probiotics that may aid gut healthPaneerPaneer is typically made using whole cow’s milk and lemon juice instead of animal rennet, so paneer is a great cheese option for vegetarians. It’s high in vitamins A and D (great news for your skin and immune system) and much lower in salt than many other types of cheeses.High in vitamins A & D – good for skin and immunity

      Much lower in salt than many other cheeses

      Vegetarian-friendly – made without animal rennetRicotta“Ricotta is a lower-fat option, containing 8g of saturated fat per 100g, and is notably high in calcium, which is critical for supporting our bone health,” says Lambert. “Vitamin A can also be found in cheeses like ricotta and goats cheese, which helps to maintain healthy skin, vision and immune function.”Lower-fat option (8g of saturated fat per 100g)

      Rich in calcium for bone health

      Contains Vitamin A for skin and vision supportParmesanParmesan is a super versatile aged hard cheese that’s rich in calcium and phosphorus, which a 2014 study found was associated with better bone mass. It is also low in lactose. This makes it a good choice (in moderation) for people with lactose intolerance.Packed with calcium & phosphorus – good for bone strength

      Naturally low in lactose – suitable for some lactose-intolerant individuals

      Flavourful in small amounts – a little goes a long wayEdamEdam has a lower salt and fat content than many other cheeses, as well as an impressive calcium contribution. A 2023 study found that edam also contains blood pressure-lowering compounds.Lower in salt and fat than many other cheeses

      Rich in calcium

      Contains blood pressure-lowering compoundsREAD MORE: 8 Easy Pizza Toppings That Are Delicious AND HealthyGoudaThis semi-hard cheese is a good source of calcium and vitamin K2, which is important for healthy bones and teeth. Like edam, in the same 2023 study, gouda was found to have compounds that lower blood pressure.“It is also important to note that the average portion of cheese is around 30g, which is important to note when the amount of saturated fat and salt are often listed as per 100g,” says Lambert.Good source of Vitamin K2 – supports bone and dental health

      May help lower blood pressure

      Semi-hard texture makes it versatileAre Any Cheeses Actually Unhealthy?It can be unhelpful to label any food type as “unhealthy”, but there are some cheeses higher in saturated fat that may be better to consume in moderation to protect your cholesterol levels. “High intake of saturated fat has been linked to increased cholesterol levels, which can raise the risk of cardiovascular disease,” says Lambert.Cheeses higher in saturated fat include: gorgonzola, goat’s cheese, stilton, cream cheese and cheddar, all containing around 20g of saturated fat per 100g. “In particular, for individuals with a history of heart disease or those watching their cholesterol levels, it’s important to be mindful of portion sizes and opt for lower-fat varieties when possible,” advises Lambert.Surprisingly, some cheeses may also fall under the category of ultra-processed foods (UPFs). “While cheese is generally considered a whole food, many of the processed cheese products available in supermarkets, particularly those marketed to children, often contain added preservatives, flavourings, and artificial colours,” says Lambert.Some examples to watch out for are flavoured cheeses like soft cheese with garlic and herbs, pre-grated cheeses and cheeses with artificial colouring like Gloucester cheese. “These products can also be higher in sodium, preservatives, and additives that don’t provide the same nutritional benefits as more traditional, minimally processed cheeses,” explains Lambert.Studies have linked UPFs to a variety of chronic conditions, including increased risk of obesity, diabetes and even some types of cancer. More recent research has suggested that a diet high in UPFs is also linked to increased risk of depression, anxiety and cognitive decline. Lambert’s advice? Always check the label for preservatives, additives and flavourings.Is There Anyone Who Should Avoid Eating Cheese?While most people can experience plenty of benefits from including cheese in their diets, others may want to proceed with caution.Those With A Lactose-Intolerance“Lactose-intolerant individuals may struggle to digest cheese, particularly soft cheeses, as they contain varying levels of lactose, which can cause digestive discomfort,” says Lambert. Instead, they might want to try options with lower levels of lactose. This doesn’t just have to mean opting for specialist lactose-free cheeses. “Some aged cheeses like parmesan and cheddar contain lower levels of lactose and may be tolerated better by those with lactose intolerance,” she adds. The same goes for sheep’s and goat’s milk cheeses.People With Dairy AllergiesHowever, people with dairy allergies should steer clear of cheese altogether, Lambert advises. “People with dairy allergies however should avoid all cheeses made from cow’s milk, as they contain casein, a protein that can trigger allergic reactions,” she continues. If you’ve got an allergy to dairy, choosing dairy-free alternatives like cheese made from soy, nuts or coconut is a safe option.Pregnant WomenThere are also other groups who should be careful about cheese intake. “When it comes to cheese and women’s health, there are a few key considerations, particularly during pregnancy,” says Lambert. “Certain cheeses should be avoided or eaten with caution during pregnancy due to the risk of listeria infection, a type of bacteria that can be harmful to both mother and baby,” she advises.This list includes soft, mould-ripened cheeses such as brie, camembert, and some types of goat’s cheese, as well as blue-veined cheeses like stilton, gorgonzola and Roquefort. The moisture content of these cheeses creates a happy environment for the listeria to grow, making the risk of infection higher.“Pregnant women should also be mindful of cheeses that have been sitting at room temperature for long periods, such as on cheeseboards, as this increases the risk of bacterial growth,” says Lambert. “If in doubt, it’s always best to check labels and opt for pasteurised varieties to ensure safety.”The Bottom LineCheese can absolutely be part of a healthy diet – it’s all about choosing the right types and watching portion sizes. The healthiest cheeses tend to be those lower in saturated fat and sodium while still providing essential nutrients like calcium, protein and probiotics.This article by Louella Berryman was originally published on Women’s Health UK. More

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      Make Your Own Age-Defying Breakfast Bars

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      These beauty-boosting breakfast bars might just be the morning shortcut to glowing skin. The raw cacao helps improve circulation, zapping those panda-like bags, while pistachios are packed with vitamin E (essential for skin rejuvenation), helping to fade age spots and pigmentation. Bonus!

      Age-Defying Breakfast Bars

      Amy Hoppy

      Eat yourself gorgeous from the inside with this beauty-boosting breakfast bar recipe. It’s also wheat and dairy-free!

      Course SnackCuisine Healthy

      Servings 12 servingsCalories 289 kcal

      1 tsp coconut oil for greasing tray2½ cups rolled oats¼ cup raw cacao nibs100g pistachios shelled and chopped50g almonds chopped50g pumpkin seeds50g goji berries¼ cup coconut flour½ cup coconut flakes1½ cups almond milk (or coconut milk) divided5 medjool dates pitted and chopped2 ripe bananas
      Preheat oven to 120°C and grease a large ovenproof deep-dish tray.Place the oats, cacao nibs, pistachios, almonds, pumpkin seeds, goji berries, coconut flour and flakes into a large bowl. Mix to combine and form a well in the centre.Place one cup almond milk in a small saucepan over medium-high heat. Add in the dates and stir occasionally until the milk is bubbling and the dates start to break down, forming a syrup. Pour into the oat mixture and stir to combine.Mash the ripe bananas and, using a hand blender, blend in the remaining half cup of milk to form a thick liquid. Mix this into the oat mixture until everything is evenly covered.Press the mixture into the dish and bake for one hour, then turn the temperature up to 150°C and bake for a further 20 minutes or until the edges are nice and golden, but the mixture is still chewy. Remove and allow to cool slightly before slicing into 12 bars.

      Cook’s notes: To make the bars slightly sweeter, add half a cup chopped raisins or honey to the mixture.

      Keyword breakfast

      SERVES 12. Per serving (106g): 1 212kJ, 14g fat (4g sat), 35g carbs, 45mg sodium, 8g fibre, 9g proteinLooking for more granola-inspired breakfast recipes? Try this easy healthy chocolate granola recipe or why not whip up a batch of this youthful-glow granola.  More

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      in diet and nutrition

      You’ll Never Want Cabbage Served Any Other Way (Seriously!)

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      We love the salty, umami flavour of soy sauce: a splash adds depth to stews, zing to marinades and it’s an essential accompaniment for sushi and stir-fries… But it doesn’t always love us back. Why? Because it contains wheat – and some people are allergic to it. But at least there’s hope! Say hello to tamari. While both sauces are made from soy, tamari is distinctly Japanese and darker and richer in flavour than regular Chinese soy sauce. It also generally does not contain wheat (check the label to be sure) and is higher in protein than soy sauce. It’s great for stir-fries, roasting and salads with bitter greens, and you can pick up a bottle from Faithful to Nature (online shopping FTW). So, if you’re looking a delicious, Asian-inspired dish for lunch this week, read on…READ MORE: This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

      Cabbage Salad with Tamari Dressing

      Recipe by Amy Rankin

      A delicious, Asian-inspired dish ideal for lunch this week – and ready in minutes!

      Course Lunch, Main Course, SaladCuisine Asian

      Servings 4

      1 Mixing Bowl1 Whisk
      1 Whole red cabbage, finely sliced1 Spitz cabbage, finely sliced3 Tbsp Pumpkin seeds3 Tbsp Sunflower seeds3 Tbsp Sesame seeds3 Tbsp Flaxseeds10 g Coriander, leaves removed, stalks finely chopped100 g Cranberries, finely chopped100 g Almonds2 to 3 large Avocados, finely slicedAlfalfa sprouts, for garnishingTamari Dressing2 Tbsp Tamari1 Tbsp Honey4 to 5 Tbsp Extra-virgin olive oilJuice of 1 orange1 to 2 long Thin red chillis, finely choppedPinch of sea saltFreshly ground black pepper
      Toss all the salad ingredients together and garnish with coriander leaves and sprouts.Whisk the dressing ingredients together. Season to taste and add more olive oil or more tamari, if necessary.Salad serves six as a meal or 10 as a side dish.

      Keyword cabbage, tamari

      READ MORE: Yes, You Can Make Granola In The Air Fryer! Here’s Our Healthy Chocolate Granola RecipeThe Benefits of Raw Cabbage in Your DietRaw cabbage offers several health benefits, including supporting digestion, heart health and potentially reducing inflammation, thanks to its high fibre, vitamin C and antioxidant content. Here’s a more detailed look at the benefits of incorporating raw cabbage into your diet:Digestive HealthCabbage is a good source of both soluble and insoluble fibre, which promotes healthy digestion and regular bowel movements. The fibre in cabbage can help keep your gut healthy and may even support the growth of beneficial gut bacteria. The fibre in cabbage also adds bulk to stools, which can help prevent and alleviate constipation. Heart HealthCabbage contains antioxidants like anthocyanins, which may help protect against heart disease by reducing inflammation and improving blood vessel function. Some studies suggest that cabbage may help lower “bad” (LDL) cholesterol levels. Cabbage’s high polyphenol content may help minimise the risk of cardiovascular disease by avoiding platelet formation and decreasing blood pressure. Immune Support and Bone HealthCabbage is a good source of vitamin C, which is essential for a healthy immune system. It also contains compounds that may help reduce inflammation throughout the body. Cabbage contains minerals like calcium, magnesium, and potassium, as well as vitamin K, which are essential for maintaining strong bones.  More

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      in diet and nutrition

      This Chamomile Smoothie Will Make Falling Asleep Easier Than Ever

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      If you struggle with getting a good night’s sleep, your daily habits might be sabotaging your sleep without you even realising it. But before you resign yourself to another restless night, try this…The answer to your nightly nightmare might be… hemp! Yup, hemp. Forget the association with weed – there’s no THC in hemp powder. The reason you’ll sleep better with hemp in your diet is because it contains high amounts of magnesium, which studies show helps to decrease cortisol – the stress hormone that keeps many of us up at night. Take this a step further by making this smoothie with chamomile tea, which helps to ease anxiety. We’re totally going to try this – because 50% of fat loss happens when you sleep!READ MORE: Creatine Could Boost Your Brain After A Bad Night’s Sleep, Research FindsPlus, whether you’re vegan and need to make sure you’re getting all your amino acids, or you’re building some muscle and need the extra protein, adding hemp to your diet is a healthy way to increase your intake.Sleepy Girl Smoothie RecipeYou’ve heard of the viral sleepy girl mocktail (over 50 million views on TikTok) – now, meet its dreamy (and nutrient-packed) alternative: the sleepy girl smoothie.

      The Sleep Better Smoothie

      This smoothie is packed with magnesium from hemp to help lower cortisol and chamomile for its calming effects – perfect for a better night’s sleep.

      Total Time 5 minutes mins

      Course Snack

      Servings 1 serving

      ½ cup cooled chamomile tea1 cup  frozen berries¼ cup walnuts1 tbsp cashew-nut butter1 tbsp hemp powder

      You can swap cashew-nut butter for almonds and walnuts for macadamias.

      Keyword Smoothie

      READ MORE: Struggle Sleeping? Here’s How To Create A Bedtime Routine, Per ExpertsShop The RecipeChamomile Flowers Tagged Tea Bags

      Früt Frozen Mixed Berries

      Faithful to Nature Walnuts – Raw

      ButtaNutt 100% Cashew Nut Butter

      Superfoods Hemp Protein Powder

      Eiger Vortex 600W Jug Blender

      Women’s Health participates in various affiliate marketing programmes, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      “How I Healed My Debilitating Gut Issues Using Food”

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      At 53 years old, HR practitioner turned nutrition and wellness expert Taaliah Weber has a powerful story of how she healed her gut issues. It now drives her mission to help others overcome chronic health challenges.How Taaliah’s Gut Issues BeganIn her early 30’s (in the early 00’s), Taaliah gave birth via Cesarean section. It’s the point at which, from her, the digestive issues began. “There were all sorts of things happening,” she recalls. “I went through a very traumatic divorce. I was a single mom, and then also not taking care of yourself, not eating properly.” She swung constantly between diarrhoea and constipation and felt her productivity at work and her ability to function hampered – something she described as “very debilitating”.  “I’d wake up in the morning with flat abs, but it had a lot to do with the fact that I was scared to eat, because every time I did, my stomach would balloon so I looked six months pregnant,” Taaliah explains. For months, she struggled: “I obviously tried the over-the-counter stuff, the antacids… Eventually, I realised it wasn’t working.”READ MORE: What To Do If A Leaky Bladder Is Ruining Your WorkoutsThe DiagnosisEventually, Taaliah went to see a GP, who referred her to a gastro surgeon. In order to investigate her issue, Taaliah underwent a gastroscopy. “It was very scary,” she recalls. “They take you into the [operating] theatre. They anaesthetise you and push pipes all the way down your throat; it’s terrible but you can see what’s actually happening inside.” From there, a sample was taken from her colon and she realised she wasn’t dealing with a case of IBS but also a hiatal hernia, which meant part of her stomach was pushing through the diaphragm, creating an oesophageal perforation – a three-centimetre tear in her oesophagus. It caused immense pain, acid reflux and of course, IBS.Her surgeon advised against surgery; explaining that lifestyle changes could ease the inflammation. Added to that, even after surgery, there was a chance her hernia could tear her oesophagus again in the future; it could also be torn through physical exertion. Instead, he referred her to a dietician and prescribed medication to clear up any inflammation in her gut. Taaliah was assigned a meal plan and told what to avoid and what to eat instead. “It wasn’t working. I was still in pain,” she says.READ MORE: Is There Anything You Can Eat To Make Your Vagina Smell Good + More Sexual Health Questions AnsweredHer Journey Into Self-educationUnhappy with both the medication and the meal plan, Taaliah opted to take it upon herself to investigate the issue. “I decided to do research and really delve deeper into the foods I was eating and how these were affecting my body,” she says, adding that it was a maze-like endeavour, given the tangle of misinformation online, even in the early 2000’s. “It was my desperation and determination to heal my body that led me to delve deeper into research,” she says. As part of her investigation, Taaliah kept a food journal while simplifying her diet to see which foods triggered pain. What she found? Otherwise healthy foods she’d been eating were not working for her. “It was a simple thing like broccoli; [I wasn’t] associating that with causing gas and being too much fibre, which my body is struggling to digest,” she says.As a result, Taaliah cut out cruciferous veg and legumes, like kale, cabbage, Brussels sprouts, beans and corn. Instead, she opted for veggies like pumpkin, butternut and baby marrows. “Those were easier to digest and didn’t cause bloating,” she says. Gluten was also axed, replaced with rice and wheat-free carbs. She also realised some flavourings were triggering: paprika, black pepper or garlic.While on this journey, Taaliah battled with eating out and making food decisions, all of which became frustrating to navigate. “There was a day that I sat down and actually just cried,” she reflects. “I felt like my life was over, because I had to make all these changes. And it was just so overwhelming, because I loved my food, and I never needed to worry about what I was eating before. And now I had to do this process of elimination and start eating differently.” Having said that, things slowly became better. She didn’t feel bloated, and wasn’t in pain after every meal – “that made it worth it,” she adds.READ MORE: Why Is It So Hard To Quit Vaping? (+ The Exact Steps, Per Experts)Healed Gut, Inspiring MindNot only did Taaliah’s gut health improve, but she also discovered a new passion for nutrition and wellness. Driven by her personal experience, she studied specialised nutrition while continuing her HR career. “The two have merged together so well, because I help a lot of people at our company,” she says, adding that part of her offering is wellness programs for companies. Her business now focuses on helping others reverse chronic illnesses through personalised nutrition plans. She works with clients struggling with various health issues, from weight loss to managing conditions like type 2 diabetes.Today, she speaks at health conferences, conducts wellness programs, and uses platforms like Instagram and LinkedIn to spread her message. Her goal is simple: to provide hope and practical support to those struggling with health challenges, proving that with the right information and support, healing is possible. What she’s all about, Taaliah maintains, is “giving hope to people, helping and supporting people and equipping them with the right tools to be able to become the best that they can be,” she says. “And health is very much a part of that, because it impacts every area of our lives.”Taaliah’s company, Gymdols, is accessible on her Instagram here.   More