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    Seriously Though, How Many Kilojoules Are In An Apple?

    When it comes to the best fruits for you, apples seem to be the gold standard. I mean you’ve heard it before—an apple a day…yeah yeah, you know the rest. But how many kilojoules, exactly, are in an apple—and is that staple your mom packed in your school lunch really that great for you?

    Well, it turns out apples really do live up to the hype. Can you hear your mom saying, “I told you so?” When it comes to healthy snacks, it doesn’t get much better than apples. They’re loaded with vitamins, have a pretty long shelf life compared to other produce and are super easy to pop into your bag on the go.

    “Apples are the second most consumed fruit, behind bananas, for a reason,” says Alex Caspero, registered dietitian and author at Delish Knowledge. “They are generally inexpensive, portable, healthy and delicious.”

    Plus, since apples come in a ton of different varieties—way beyond the Red Delicious and Granny Smith kinds you ate as a kid—you’ll probably find something your taste buds will totally love. The flavour profiles of apples range from tart and crisp, to sweet with a little crunch, to tangy and then some.

    READ MORE: 19 Complex Carbs You Should Def Incorporate Into Your Diet

    Whichever you’re preference, though, it’s typically healthiest to eat your apples in their purest form—as a fruit, says registered dietitian Erin Palinski-Wade. “Eating raw apples is a great way to take advantage of their full nutrient benefits and fibre. Although eating apples in dessert form, such as apple pie, can still provide nutritional value, it also incorporates a large amount of added sugar which can be damaging to health.” That doesn’t mean you can’t have those apple turnovers you love, but it’s best to have them in moderation.

    So before you set your next apple-picking date (at the farm or supermarket), here’s what you should know about the treasured fruit.

    How Many Kilojoules In An Apple?

    As far as kilojoules go, you’ll find 397 (that’s 95 calories) in a medium apple, according to the USDA. But the fruit has a lot of other things going on for you nutritionally, too. Here’s how a medium apple stacks up with the skin on:

    Kilojoules: 397Fat: 0gCarbohydrates: 25gSugars: 19gFibre: 4gProtein: 0g

    If that sugar count makes you do a double take, consider this: The sugar you’d get in an apple is not the same as, say, the 21 grams of sugar you’d get in a Kit Kat bar, says Caspero.

    “Fibre is nature’s way of controlling blood sugar levels, which is why it’s found in fruits and vegetables,” says Caspero. “Fibre helps to slow down digestion, which prevents blood sugar spikes like you would get from an equal amount of the sugar in candy.”

    To regulate those blood sugar spikes even more, Kristin Kirkpatrick, RD, offers a sneaky—and delicious—strategy: “Provide what I call ‘competition for digestion’ by pairing your apple with a fat or protein. A perfect example is an apple with no-added-sugar peanut butter.” This clever pairing helps your body process the sugar slower to give you sustained energy and fuel. Bonus: The vitamin C in apples helps you better absorb the iron in nut butters, helping you get the most out of your snack.

    READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

    Apple Nutrition

    Eating just one medium apple will earn you 14 percent of your daily value of vitamin A and 11 percent of your daily value of vitamin C (not shabby). Antioxidants (like vitamins C and A) in apples help prevent excessive free radical damage, says Caspero. Staving off these free radicals (a.k.a. unstable atoms in your body) can help reduce ageing and the risk of illness.

    Apples come in a range of stunning hues and if you tend to gravitate toward the darker ones, you’re in for an antioxidant-rich treat, according to Kirkpatrick. Deep-pigmented peels on fruits like apples contain anthocyanins, a form of antioxidants that slow down oxidative stress and ward against disease. Keep in mind that you’ll only reap the majority of these benefits if you keep the skin on, so avoid peeling your mid-afternoon snack.

    What’s more, the high fibre content in apples means they serve up a healthy dose of prebiotics (undigestible fibre that the “good” bacteria in your gut eat). “Prebiotics may improve gastrointestinal health as well as potentially enhance calcium absorption,” says Caspero.

    READ MORE: This Crispy Apple Chicken Casserole Is Ultimate Comfort Food

    What are the health benefits of eating apples?

    Help manage weight

    Because apples are full of fibre that can help you feel fuller for longer, they’re a great fruit to help keep your weight steady. A study from the Journal of Functional Foods found that regular apple consumption has been linked to lower lipid levels and a reduced risk of obesity. Caspero explains that “Eating high-fibre snacks [like apples] has been shown to aid in satiation and therefore can decrease overall calorie consumption during the day.” Both of these factors mean that they can help contribute to weight management.

    They keep your heart healthy

    According to Palinski-Wade, “apples are rich in the compound quercetin, which has been shown to reduce inflammation while fighting against heart disease and hypertension.”

    They do keep the doctor away

    It turns out there’s some truth to the old adage. In a large study from JAMA Internal Medicine, participants who ate at least one small apple per day required fewer doctor visits, hospital stays and prescription medications than those who didn’t eat apples.

    This article by Colleen de Bellefonds & Marissa Miller was originally published on More

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    How To Braai Like A Pro

    Move over boys, we’ve got this!The sun is out which means it’s time to get the fire going this weekend, right? Here are five tips that’ll help you to get the most out of your grill.

    1. The Oil

    Look we all love a good drizzle of cold-pressed extra virgin olive oil now and again, but it’s one oil that should be reserved for salads only. The moment the olive oil hits 199°C it starts to degrade, which gives your meats a bitter taste (not to mention it releases toxins). We’ll pass on that, thanks! Rather opt for oils with a higher smoking point, like refined peanut oil (it’s good at 232°C) or avocado oil (it can be heated to 271°C).

    READ MORE: This Braai Dessert Is So Simple Even Kids Can Make It

    2. The Marinade

    Hands up if you marinate your meat in a little alcohol to cut down on carcinogens? FYI – there is an alternative. According to a study, a marinade of garlic, onion and lemon juice reduces heterocyclic amine contamination, a carcinogen created by charcoal flames, by 70%. So, what’s the perfect ratio then? Try two parts garlic and onion to one part lemon. Bonus: It makes for one delicious marinade.

    3. The Sauce

    Ah, tomato sauce, how we do love thee… unfortunately our waistlines don’t. Your fav bottle of tomato sauce contains a quarter sugar. And we have more bad news… that mayo in your potato salad has a whopping 11.5g of fat per tablespoon! But, not all hope is lost. Try swapping mayo for Greek yoghurt and opt for a fresh salsa instead of reaching for tomato sauce. You’ll still get maximum flavour (minus the bad stuff).

    READ MORE: Exactly How To Make The Perfect Pizza On The Braai

    4. The Carving

    Fact: After a long hard week you need a little R&R… your steak is exactly the same. The temperature of meat rises during cooking (obvs) and as it’s heating up, the muscle fibres shrink. This pushes water towards the centre of your meat. If you cut into it as it comes off the braai, all the moisture will pour straight onto your plate. So, let it rest for at least 10 minutes before you slice into that bad boy.

    5. The Kit

    Burn your meat and blame your tools? It might be time to invest in some essential grilling gadgets that will not only elevate your braai game but also make your grilling experience a breeze. Consider adding these must-have braai tools to your arsenal: sturdy braai tongs for precision handling, a reliable basting brush to infuse mouthwatering flavours and quality cleaning equipment to keep your grill in top-notch condition. With the right tools at your disposal, you’ll be on your way to becoming a braai master in no time!

    Grillight Tongs with LED Flashlight

    Mid-week braais, a South African passion, especially during loadshedding. These tongs come equipped with a built-in torch, set to amplify your grilling experience.

    Braai Brush

    Say hello to the guardian of your gleaming braai grid – the braai cleaning brush! Armed with brass bristles, it fearlessly tackles even the most stubborn dirt, while its beech wood handle keeps your cleaning mission a breeze.

    Megamaster Basting Brush And Bowl

    This basting combo? Nails a rock-solid 4.9 out of 5-star rating! “Great, solid strong quality and so affordable. Definitely worth buying. Perfect for the braai! The basting brush cleans easily and is my go-to for all types of cooking and baking.” Charne

    Looking for more ways to up your braai game this summer? Here are 4 low-calorie cocktails to enjoy next to the fire and a delicious braai dessert you need to try. More

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    17 Foods That Fight Spring Allergies

    Guess who’s back in town? Yep, allergy season has rolled in again, bringing its tissue tornado along for the ride. And if you’re on a quest to kick that pesky hay fever to the curb ASAP, worry not! The good news? Your trusty grocery cupboard and faithful fruit bowl are here to save the day.

    As the climate does its change-up dance, ushering in warmer days, the sweet symphony of chirping birds and the much-awaited cherry blossom festivals, there’s a tiny catch—it might not be all sunshine and rainbows if you suffer from allergies. But before you embark on those endless pharmacy pilgrimages, how about a detour to your kitchen?

    Here are the 17 foods that will keep those irritating allergies at bay.

    1. Greens

    Spinach, kale, Brussels sprouts, broccoli and other dark, leafy veggies are loaded with magnesium and phytochemicals. They form part of the crucifer family and are one of the healthiest foods for runners. They’re known to clear out blocked-up sinuses too.

    2. Blueberries

    What do these deep-purple treats have in common? One important ingredient – a compound called resveratrol. A study published in the Journal of Nutrition found that this compound helps to suppress allergic responses in mice.

    Blueberries are “neuro-protective agents”. Studies show that these little blue power foods contain a chemical that can deactivate inflammation-causing cells.

    3. Salmon

    This fish is the perfect low-calorie, low-hassle weeknight choice and it’s packed with goodness. Researchers found that the omega-3s in fatty fish keep white blood cells from overreacting.

    4. Flaxseed

    This seed is rich in fibre, good fats and micro-nutrients. It’s considered to be a ‘wonder food’ by many people but finding creative ways to add it to meals can be a challenge. Try adding it to your homemade muffins.

    READ MORE: 4 Natural Sweeteners That Are Better Than Sugar, According To A Dietician

    5. Legumes, Lentils and Beans

    Lentils and beans aid in regulating your blood sugar, which helps to keep inflammation in check.

    6. Turmeric

    This zesty spice has been found to have impressive anti-inflammatory and cancer-fighting properties as it removes excess mucus in sinuses and helps to heal respiratory issues. When you feel your allergy symptoms coming on, try eating one teaspoon of turmeric honey 3-4 times a day.

    7. Soup

    There is nothing like a warm hearty bowl of soup when you feeling ill and while many people prefer chicken soup to combat the flu, any vegetable soup can naturally battle allergies.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    8. Pineapple

    You’re probably thinking how can this tropical tart fruit ease sore throats and irritated sinuses? Well, a study published in Alternative Therapies in Health and Medicine found that it helped ease airways.

    Eat it fresh to get the most out of this fruit, as it’s a great source of the allergy-fighting antioxidant vitamin C.

    9. Parsley

    A pretty little Mediterranean herb that lends a sprinkling of colour to your plate, often seen as a garnish ignored and not eaten but according to Michael Castleman, author of The New Healing Herbs, parsley inhibits the secretion of allergy-inducing histamine. So eat up.

    10. Chocolate (Cocoa)

    Everyone’s favourite snack, regardless of the benefits. So, you’re about to love this news, as cocoa has been found to have some anti-allergy properties. A study in the Journal Pharmacological Research reveals that laboratory animals who consumed a cocoa-enriched diet for four weeks displayed lower levels of IgE compared to rats on a standard diet.

    READ MORE: What Is Moringa And What Are The Health Benefits?

    11. Watermelon

    While watermelons consist mainly of water (92%), this invigorating fruit is rich in nutrients and contains higher lycopene content than tomatoes (both boasting elevated lycopene levels). Research has indicated that this abundance of lycopene can diminish allergic responses and the buildup of cell types that trigger symptoms in the lungs.

    12. Elderberries

    Elderberries contain many organic pigments and vitamins and are often hailed as a natural flu treatment but they too serve a purpose in allergy relief. Try elderberry wine or jam to get this fruit’s beneficial flavonoids that reduce inflammation.

    13. Onions and Garlic

    Wondering what these two veggies could have in common? Quercetin is the secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with this flavonol, as are apples.

    Just be sure that if you go with eating apples, they don’t stimulate oral allergy syndrome.

    14. Grapes

    Opting for the Mediterranean diet could prove advantageous in combating springtime allergies. In a study published in the Thorax Journal, researchers found that children from Crete who consumed a diet full of grapes, apples and fresh tomatoes had reduced rates of wheezing and rhinitis.

    Researchers have said that the fact that their diet consists mainly of fish, fruits, vegetables and nuts; explains their lack of allergic symptoms.

    READ MORE: Is ‘Girl Dinner’ Really Healthy? Experts Weigh In On The Viral TikTok Trend

    15. Hot Tea

    Any time you introduce hot, clear liquids into the body, it can help thin nasal passages. How? Simply because of the introduction of steam – the same effect as filling a sink with hot, steamy water and putting a towel over your head to breathe it in.

    Bonus: Green tea and Ginger tea are also anti-inflammatories that can help reduce overall allergy woes.

    16. Spicy Foods

    Bring on the Heat! Hot peppers, Cajun spices and even horseradish can stimulate the nasal passages to break up and relieve congestion associated with springtime allergies.

    17. Nuts

    Nuts are not only the perfect go-to snack to curb hunger pangs, but they can also curb allergy symptoms. It can decrease allergy-induced inflammation around tissues in the nose and throat; this is due to their high concentration of omega-3 fatty acids, which have anti-inflammatory properties. More

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    19 Complex Carbs You Should Def Incorporate Into Your Diet

    It’s become totally normal to order burgers without buns, eat meatballs on a pile of zoodles and even to make (gasp!) pizza with cauliflower. Because apparently, carbs are the enemy.

    However, complex carbohydrates — starches made up of long chains of sugar molecules — are considered “good carbs” because they take longer to digest and thus don’t spike blood sugars as quickly as more simple ones, says Ha Nguyen of Yummy Body Nutrition.

    While simple carbs like juice, ice cream, candy and white bread are ok in moderation, your best bet is to make sure your carb intake comes mostly from complex carbs like whole grains, legumes and starchy veggies. To make things super easy, keep this complex carbs list on hand for your next trip to the supermarket.

    Image by Scott Webb // Pexels


    The post-5K mainstay is made up of mostly complex carbohydrates, plus a healthy kick of vitamins and potassium. Yes, it contains natural sugar, but your bod won’t absorb it as quickly as it would, say, a candy bar, because of the fruit’s high fibre count.

    Per serving (1 medium):

    105 calories, 0.4 g fat (0.1 g saturated), 27 g carbs, 14 g sugar, 1 mg sodium, 3.1 g fibre, 1.3 g protein.

    Image by Freepik


    Meet millet, which is a great go-to if your stomach is sensitive to gluten or you have celiac disease. This gluten-free grain is a rich source of magnesium, phosphorus and potassium, not to mention protein.

    Per serving (1 cup, cooked):

    207 calories, 1.74 g fat (0.3 g saturated), 41.19 g carbs, 0.23 g sugar, 3 mg sodium, 2.3 g fibre, 6.11 g protein.

    READ MORE: 18 Foods High In Vitamin C Beyond Just Oranges

    Image by Arina Krasnikova // Pexels


    You know these green guys are good for you, but did you know they’re actually an ace source of complex carbs? The carbs primarily come from fibre, which is key for digestive health and regulating blood sugar levels.

    Per serving (1 cup, chopped):

    31 calories, 0.3 g fat (0 g saturated), 6 g carbs, 1.5 g sugar, 30 mg sodium, 2.4 g fibre, 2.6 g protein.

    Image by Marina Leonova // Pexels


    One cup of chickpeas packs an impressive 11 grams of protein and 10 grams of fibre. One-third of the minimum recommended daily fibre intake, which is about 30 grams. They’re also rich in calcium and phosphate, both of which are important for bone health.

    Per serving (1 cup, cooked or canned):

    1129 kilojoules, 4 g fat (0 g saturated), 45 g carbs, 8 g sugar, 11 mg sodium, 13 g fibre, 15 g protein.

    Image by Pixabay // Pexels


    Craving something crunchy? Get your fix with this colourful root veggie, which is a particularly good source of beta-carotene, potassium and antioxidants. We love ’em tucked into a veggie sandwich.

    Per serving (1 medium):

    25 calories, 0.2 g fat (0.02 g saturated), 5.8 g carbs, 2.9 g sugar, 42.1 mg sodium, 1.7 g fibre, 0.57 g protein

    Image by Freepik

    Old-fashioned Oats

    Old-fashioned oats (also called rolled oats) are packed with manganese, iron, folate, B vitamins and other important nutrients. Regular intake of the soluble fibre in oats has also been shown to help reduce LDL cholesterol (that’s the bad kind).

    Per serving (1/2 cup, dry):

    627 kilojoules, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fibre, 5 g protein.

    Image by Pand Uru // Pexels

    Sweet potatoes

    Although they’re as sweet as their name suggests, the sugar in sweet potatoes is released slowly into your bloodstream, thanks to the fibre that comes along with it. The starchy root vegetable is also high in vitamin C, which helps boost immunity and beta-carotene. This is linked to reduced risk of heart disease and certain cancers.

    Per serving (1 small sweet potato, 130 g, raw):

    468 kilojoules, 0 g fat (0 g saturated), 26 g carbs, 5 g sugar, 72 mg sodium, 4 g fibre, 2 g protein.

    READ MORE: The 9 Best Vitamins For Strengthening Your Immune System And Warding Off Sickness

    Image by Getty Images


    Don’t dismiss this chewy, slightly nutty grain. One cup of cooked barley packs six grams of fibre, which is essential for good gut health and may help lower cholesterol levels too, boosting cardiovascular health.

    Per serving (1 cup, cooked pearled):

    193 calories, 0.69 g fat (0.15 g saturated), 44.3 g carbs, 0.44 g sugar, 5 mg sodium, 6 g fibre, 3.55 g protein

    Image by Arina Krasnikova // Pexels

    Butternut squash

    Since butternut squash is starchy but relatively low in calories, it can be a great swap for more calorie-dense potatoes and sweet potatoes. It’s also high in vitamin E, which promotes healthy skin.

    Per serving (1 cup, cubed, raw):

    63 calories, 0 g fat (0 g saturated), 16 g carbs, 3 g sugar, 6 mg sodium, 3 g fibre, 1 g protein.

    Image by Paco Álamo // Pexels


    Regular old white potatoes are really good for you, too! One medium potato has more potassium than a banana, which makes them great for managing blood pressure. Plus, they offer resistant starch, which is great for your gut health.

    Per serving (1 small potato, 148 g, raw):

    110 calories, 0 g fat (0 g saturated), 26 g carbs, 1 g sugar, 0 g sodium, 1 g sugar, 3 g protein.

    Image by Getty Images


    Spelt is an ancient grain that delivers more than just a healthy serving of complex carbs. One cup of cooked spelt has 7.6 grams of fibre and 10.67 grams of protein, making it a well-balanced choice. Plus, it has higher amounts of iron, zinc, magnesium and copper compared to wheat flour. It provides roughly one-third of your recommended daily value of phosphorus, a key bone-building mineral.

    Per serving (1 cup, cooked):

    246 calories, 1.65 g fat, 51.29 g carbs, 10 mg sodium, 7.6 g fibre, 10.67 g protein

    Image by Freepik

    Black Beans

    “Beans are a good source of protein and fibre, the two key nutrients that promote satiety,” says Nguyen. “They help you feel full longer. Beans are also a cheap and easy substitute for animal protein.” For all you plant-based folks out there!

    Per serving (1 cup, cooked or canned):

    227 calories, 1 g fat (0 g saturated), 41 g carbs, 1 g sugar, 2 mg sodium, 15 g fibre, 15 g protein.

    READ MORE: 3 Comforting Soups That’ll Boost Your Immune System

    Image by Marta Dzedyshko // Pexels

    Whole-Wheat Bread

    There’s no reason to give up sandwiches in favour of lettuce wraps. But it’s worth double-checking labels to make sure you’re buying bread made with 100 percent whole grains (and not a mix of wheats and additives). Not only can the fibre in whole grains help you maintain a healthy weight, whole grains have also been shown to lower your risk of type 2 diabetes, stroke and heart disease.

    Per serving (1 slice):

    81 calories, 1 g fat (0 g saturated), 14 g carbs, 1 g sugar, 146 mg sodium, 2 g fibre, 4 g protein.

    Image by Freepik

    Whole-Wheat Pasta

    Again, the key here is to make sure you’re scanning the grocery store aisles for pasta that’s made with 100 percent whole grains. The fibre in whole-wheat pasta will help you stay full and satisfied. A cup of cooked pasta is a great vehicle for other healthy foods like vegetables, olive oil, herb-packed pesto and lean protein.

    Per serving (1.2 cup, dry):

    200 calories, 2 g fat (0 g saturated), 43 g carbs, 1 g sugar, 0 mg sodium, 6 g fibre, 6 g protein.

    Image by Freepik


    While it’s technically a seed, not a grain (making it naturally gluten-free), quinoa comes with the same heart-healthy benefits as other whole grains and works the same way in recipes like stir-fries, salads and grain bowls.

    Per serving (1/4 cup, dry):

    156 calories, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 2 mg sodium, 3 g fibre, 6 g protein.

    Image by Freepik

    Brown Rice

    Brown rice contains the germ, bran and endosperm of the grain, which means it’s got more fibre, protein and nutrients than white rice (which is just the endosperm, with the germ and bran removed). Its high-fibre content makes it great for satiety and weight maintenance. And it’s got a slew of other important nutrients, such as, iron, zinc, selenium and B vitamins.

    Per serving (1/4 cup, dry):

    150 calories, 1.5 g fat (0 g saturated), 32 g carbs, 0 g sugar, 0 mg sodium, 2 g fibre, 3 g protein.

    Image by Cats Coming // Pexels


    Like quinoa and brown rice, this nutty grain has loads of heart-healthy benefits. This includes reduced risk of type 2 diabetes, stroke and heart disease. It’s also slightly higher in protein and fibre than most other whole grains (making it another great food for weight loss). One thing to note: Farro is a type of wheat, so it’s not gluten-free. Use it to bulk up this Greek Chicken Salad.

    Per serving (1/4 cup, dry):

    160 calories, 1 g fat (0 g saturated) 33 g carbs, 1 g sugar, 10 mg sodium, 3 g fibre, 5 g protein.

    Image by Freepik


    Low in fat, high in protein and healthy carbs. Lentils make for a cheap, filling alternative to meat in simple meals. One cup of lentils contains 18 grams of protein and 16 grams of fibre. These inexpensive legumes are guaranteed to fill you up and keep you satisfied.

    Per serving (1 cup, cooked):

    230 calories, 1 g fat, 40 g carbs, 4 g sugar, 4 mg sodium, 16 g fibre, 18 g protein.

    Image by Pixabay // Pexels

    Green Peas

    They’re high in fibre, plus they contain a good amount of vitamin A, vitamin C, vitamin K and folate.

    Per serving (100 g):

    81 calories, 0 g fat (0 g saturated), 14 g carbs, 6 g sugar, 5 mg sodium, 6 g fibre, 5 g protein.

    This article was originally published on  More

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    Try This Post-Workout Hack For A Much Better Recovery

    So often we judge the effectiveness of our workout by how much we’ve sweated during the session. Yes, checking out your max heart rate comes next. But if you haven’t truly broken a sweat you might feel like you didn’t push your body to its limit. And while there is a certain satisfaction in peeling off a sweaty sports bra, it should be a reminder that you’ve just sweated out a few important minerals during the process. Here, an age-old post-workout hack you may have forgotten about. Because in the realm of post-workout snacks, drinks and other recovery methods, it’s easy enough to forget.

    What We Lose When We Sweat

    Sodium, the main mineral we lose through sweat, is vital for assisting with water absorption in your body. It works both during and after strenuous exercise and thus prevents dehydration. Sodium also stimulates carbohydrates in your body that help to replenish the muscle fuel stores that get depleted by prolonged exercise.

    What sports drinks really do

    Per Harvard’s School Of Public Health, sports drinks serve to replenish what’s lost in exercise. Think: sodium, potassium, magnesium and calcium, all of which are essential to a proper working bod. The specific amount of sugar and salt is formulated for quick absorption and hydration. And, per Western Kentucky University, “Sports drinks can improve physical performance and increase the length of time that an athlete can perform or compete before reaching exhaustion.”

    So, What Do You Do About It?

    The post-workout hack? Replenish the electrolytes you’ve lost from exercise. Sports drinks are specially formulated to replenish both the fuel and minerals needed to help rehydrate you. They’re important for sustaining physical (muscular strength, endurance capacity and pace) and mental performance (concentration, reaction time and accuracy).

    If you forgo the drinks? You might wind up feeling weakness, muscle cramps, dizziness, confusion and sluggishness. Of course, this all depends on the intensity of your workout and how much fluid you lose during your workout. Estimates vary greatly, but according to the American Council on Exercise, exercisers should consume 500ml to 600ml of fluid two to three hours before exercise. 20 to 30 minutes before a workout, look to drinking another 230ml. Then, during exercise, 200ml to 300ml every 10 to 20 minutes. And, finally, 30 minutes following exercise, 230ml.

    Reach for these drinks

    BOS Ice Tea

    BOS Ice Tea is a rooibos tea full of antioxidants, electrolytes and essential minerals.

    USN Pro Recover

    Made with vitamin C and other nutrients, this blend works to aid muscle recovery and restore glycogen levels.


    Put back the fluids you’ve lost with these sachets, with are calorie, sugar and carb-free. More

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    9 Of The Best Post-Workout Snacks That Actually Taste Amazing Too

    Workout fuel. It’s basically critical. But while we’ve all heard the saying, you can’t out-train a bad diet, what exactly is a good diet? Here, the pros dish on the best post-workout snacks they can’t live without.

    1. USN Trust Crunch Bar

    Need something quick to keep in your gym bag or car ready to snack on as soon as you’re done working out? Look no further than USN. Stock up on their Trust Crunch Bars that have 20g of protein, are low in sugar and high in fibre. Spoiler: You’ll be getting one of these in your Fit Night Out Goodie Bag worth over R4000. So make sure you get your tickets for Fit Night Out on the 5th of August 2023 at Waterfall City Park, Mall Of Africa (GET YOUR TICKETS HERE).

    USN Trust Crunch Bar In Cookies & Cream Flavour

    USN Trust Crunch Bar In Triple Chocolate Flavour

    USN Trust Crunch Bar In White Choc Cookie Dough Flavour

    READ MORE: Try These Delish Peanut Butter Banana Waffles

    2. A Recovery Smoothie

    “I like to make recovery smoothies, with banana, chia seeds, almond butter, Herbalife protein and water, after a very hard session,” says Michelle Weber, a South African competitive swimmer and 2-time Olympic open water swimmer. “They’re so delicious, filling and really help me to recover for my next session,” she adds.

    In case you missed it, chia seeds are incredible little things and a worthwhile investment. They’re high in protein, calcium, omega-3s and minerals – basically, a superfood.

    Faithful to Nature Chia Seeds

    Oh Mega Crunchy Almond Butter

    Severin Smoothie Mix & Go Blender

    3. First Choice High-Protein Recovery Milk

    Get these easy-to-grab-and-go bottles to really help you reach your goals. First Choice High-Protein Recovery Milk has 21g of protein, is fortified with 8 B Vitamins and high in calcium.

    And they’ve just added new flavours Strawberry Vanilla and Choc Mint… yum! It’s also been selected as the official hydration and recovery supplier for the Netball World Cup (NWC2023) which is currently happening. Yip, that’s right, all the athletes are using this to fuel them in the hopes of winning the NWC2023.

    First Choice High-Protein Recovery Milk In Strawberry Vanilla Flavour

    First Choice High-Protein Recovery Milk In Chocolate Mint Flavour

    First Choice High-Protein Recovery Milk In Peanut Butter Flavour

    READ MORE: Race Fuel: Exactly What You Should Eat And Drink For A Better Race

    4. An Omelette

    “After a workout, I have an omelette filled with veggies, avo and cheese. I don’t eat a lot of meat, so a small omelette is great for the protein I need after a workout,” pro kitesurfer Michelle Hayward previously told Women’s Health.

    5. A Shake

    “I love NPL’s Hyper Gain post-workout shake as well as a cold Fit Aid after a hard CrossFit session,” says South African cricketer turned Olympic javelin thrower Sunette Viljoen.

    NPL Hyper Gain Mass Vanilla Milkshake (1kg)

    NPL Hyper Gain Mass Strawberry Milkshake (1kg)

    NPL Hyper Gain Mass Chocolate Milkshake (1kg)

    6. A Banana

    Champion obstacle course racer Hanneké Dannhauser and pro motocross racer Dayna Nienaber agree: it’s the best pre- and post-workout fuel!

    “I’ll eat a banana because it’s light and easy to eat right after a training session to replace my glycogen,” says Hanneké.

    “In my opinion, the best way to replace salt, vitamins and water from exercise and get your energy levels back is to eat a banana. It’s filled with potassium, magnesium and healthy sugars,” says Dayna.

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

    7. Tart Cherry Juice

    A Journal of the International Society of Sports Nutrition found that tart cherry juice can help with recovery after an intense exercise session, it’s also loaded with antioxidants and anti-inflammatory compounds. Cheers!

    8. Cottage Cheese

    Grab the cucumbers and carrots, friends! Cottage cheese has 3 grams of leucine per 1 cup.  Leucine is an amino acid important for building muscle and that amount has been shown to help with building and/or maintaining muscle.

    9. Biltong

    Yes, everyone’s favourite snack is a great addition to your post-workout snack arsenal. Biltong is dehydrated protein, so consider it nature’s protein bar!

    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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    Energy fizzling? Ignite your energy with Nutri-B!

    Keeping up with life’s demands can get stressful, wouldn’t it be nice if you could give yourself a quick boost of energy when you need it most?

    Nutri-B Energy fizzies are your ticket to the vitality boost you’ve been looking for, providing an instant energy boost that will revitalise your mind and body, and get you through even the most hectic of days. That’s thanks to the B-complex vitamins packed into every effervescent to protect you from the effects of everyday stress while sustaining natural energy (without leaving you crashing or feeling the slump at the end of the day). Nutri-B Energy contains Theanine, a non-sedating amino acid with possible anti-anxiety effects. Combined with taurine, which is an amino acid that scientists believe may improve heart function, plus zinc & vitamin C to protect cells against oxidative stress in the body and support immunity, Nutri-B Energy fizzies are a great way to boost energy and supplement good health.

    Feel the FIZZ of Nutri-B’s great-tasting Energy fizzies in sugar-free Orange or Tropical flavour that are sure to make your tastebuds dance while giving you enhanced mental focus, improved physical stamina and vitality, and reduced fatigue. The best part is that they contain a zero-calorie artificial sweetener, so you don’t have to compromise your health and fitness goals while enjoying a fizzy pick-me-up! For anyone who wants to make the most of every day and level up, Vitaforce Nutri-B Energy is just what you need to power through and make it happen. Nutri-B energy is suitable for adults and children 14 years and older and it is suitable for vegans and vegetarians. May the Vitaforce be with you. More

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    Make These 4 Low-Calorie Cocktails If You’re Watching Your Weight

    Mention the word ‘cocktails’ and you’re instantly transported to a happy place, probably along the coast with good company while someone plays guitar and sings to you at sunset. What. A. Dream. Even better? The addition of low-calorie cocktails into this already delish dream world…

    No matter if you’re counting calories, watching your weight or just want to drink more mindfully, we’ve got you covered with some seriously yummy drinks. We turned to award-winning mixologist Roxanne Read and spoke to her about her favourite low-calorie cocktails. Ready, steady… Treat yo’self.

    READ MORE: The 27 Best Wines For Any Occasion You Can Imagine

    4 Low-Calorie Cocktails You Really Need To Try Like… Now

    Zesty Aperol Spritz

    Roxanne Read

    Approximate calorie count: A serving of Aperol Spritz only amounts to 125 calories. Nice.Aperol aperitif is made from herbs such as gentian, rhubarb and cinchona, which are rich in antioxidants. Bonus: This cocktail is also garnished and infused with vitamin C-rich oranges.

    Prep Time 2 mins

    Course DrinksCuisine Healthy, Italian

    Servings 1 personCalories 125 kcal

    50ml Cinzano Pro-Spritz50ml AperolSoda Water
    Pour 50ml Cinzano Pro-Spritz into an ice-filled glass.Add Aperol in equal measure and top off with a splash of soda.Finishing touches: 50/50 splash and garnish with a slice of orange.

    Keyword cocktail, healthy

    Watermelon Sparkling Spritz

    Roxanne Read

    Approximate calorie count: 110 caloriesThe secret to this drink is to get the natural sugars out of the watermelon juice, says Roxanne. The riper, the better. “Watermelon juice is rich in nutrients and is a perfect option for fasting, cleansing and dieting and contains a great dose of electrolytes per serving,” she says. Champagne is a low-calorie beverage, due to its production process where most of the natural sugars are removed and no additional flavouring is added.

    Prep Time 5 mins

    Course DrinksCuisine Healthy

    Servings 1 personCalories 110 kcal

    20 ml Vodka (the more distilled the vodka, the less impurities)60 ml Fresh-pressed watermelon juice80 ml Sparkling brut wine (opt for a light sparkling wine to reduce the calorie count even further)
    Pick an almost over-ripe watermelon, then cut it into chunks to fill one cup.Put into a blender and add about a 1/2 cup of water. Flash blend the mixture, and strain out the pulp and the pips.Next, take your Champagne glass out of the fridge and add the vodka and watermelon juice together.Top up with Champagne.

    Keyword cocktail, healthy

    READ MORE: These Three Drinks Will Make Bloating A Thing Of The Past

    Blueberry Mojito

    Roxanne Read

    Approximate calorie count: 130 caloriesLimes are good for weight loss because of the citric acid — a metabolism booster. “Mint is a huge flavour contributor with less than a calorie in a 100g serving, so the more the merrier,” says Roxanne. Blueberries are key to making this drink! “Berries are great for regulating the fat-burning gene, as well as lowering high blood pressure,” says Roxanne.

    Prep Time 3 mins

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 130 kcal

    6-8 Lime wedges8 Mint leaves25 ml White rum1/4 cup BlueberriesSoda water
    Lightly muddle the lime wedges into the glass you’re going to serve the drink in.Clap the mint leafs in your hands to release the flavour. Drop them in the glass and muddle again.Add the rum and blueberries and fill the glass 3/4 of the way with crushed ice.Using a long-handled spoon or bar spoon, stir the mixture until your glass is almost filled with dilution from the crushed ice.Top with soda water if needed.Garnish with a mint sprig and a couple of blueberries sprinkled on top.

    Keyword cocktail, healthy

    READ MORE: You Need To Try These 13 Simple Mocktails ASAP

    Vodka Fizz

    Roxanne Read

    Approximate calorie count: 98-100 calories”My preferred fruit combination is kiwi slices, fresh strawberries and grapefruit slices. Any fruits will work on this, but it’s best to try have at least one citrus fruit. Citrus is great for your body and for bringing out the flavours in the vodka,” says Roxanne.

    Course DrinksCuisine Healthy

    Servings 1 PersonCalories 100 kcal

    40 ml Premium vodka1/4 can Flavoured tonic water1/2 can Soda waterAssortment of freshly cut fruit8 Basil leaves
    First half fill the glass with ice cubes, then add the vodka.You can use any fruit you have in the fridge. Slice up about four pieces of three different kinds of fruit.Clap the basil leaves in your hand to release the flavour and drop into the glass.Add a splash of tonic, just for flavour depth, and top with the soda water.If you want to get really fancy, add a crack of black pepper.

    Keyword cocktail, healthy

    3 Pantry Staples To Keep On Hand

    Low-calorie cocktails never have to be bland. These pantry staples will upgrade any old boring spirit and mixer combo. Thank us later!

    A great source of vitamin C. You’ll get blackcurrants, blueberries, strawberries, goji berries and cranberries. Yum!

    No sugar, no gluten, no calories and no carbs. These drops also have no artificial sweeteners. Great for your bag. We love it!

    Pomegranates have antioxidant and anti-inflammatory benefits. They’re also good for blood pressure levels and heart health.

    Want more? You can Follow Roxanne Read’s work over on Instagram.

    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