Nutrition Advice

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

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      When it comes to race fuel, it’s easy to think just your training should take you over the finish line. But for endurance feats, you need a little food to give your tank more power.

      Raeesa Solwa Mehtar, a biokineticist and running coach, has run multiple marathons, ultra-marathons and several half marathons. Here’s her advice on race fuel; what to eat and drink during the race — plus, what to avoid.

      “Personally, I’d say ditch the gels,” says Raeesa. “Do you feel that energy gels make you feel nauseous, sick or give you stomach issues? I know I do. I’ve run four marathons (all under four hours), one ultra (under six hours) and a couple half marathons and did not use any form of energy gels.” Instead, Raeesa fuels up on real food. “Whole food solubles can easily provide the nutrition and electrolytes needed for long-distance endurance efforts,” she says. Here are her go-to strategies for race fuel that’ll get you across the finish line feeling strong. 

      1. Drink lots of water leading up to race day.

      Your body needs to be thoroughly hydrated on the day of the race. “I usually have small sips of water during the race,” says Raeesa. Per experts, you should drink about two cups of water two hours before your run, then stay hydrated during the run, too. Go with your sweat as an indicator. Sweat is water loss from the body that needs to be replaced, so keep hydrating along with the rate at which you sweat.

      2. Eat a good race-day brekkie.

      “On the morning of the race, I have the same type of meal that I would normally have for breakfast, which is a smoothie,” says Raeesa. “You need to practise your pre-race meal strategy during training. The stomach needs to be trained to handle food during a long run.”

      One Co Ready-To-Drink Smoothie Box

      This selection of healthy, ready-to-go smoothies offers three different flavours in a compact bottle that you can stash in your bike kit or have before and after the race to fuel up.

      3. Replace your body’s electrolytes. 

      After the first 10 kilometres in a race, you need to start replacing electrolytes. “I sip on any form of energy drink, but you could also opt for coconut water, which will provide natural energy, potassium and magnesium,” says Raeesa. Electrolytes could also come from small amounts of food containing salt and sugars, like nuts.

      4. Go bananas!

      Bananas are one of the best energy sources you can have as a runner. They’re a good source of carbs and help prevent cramps. Supporters usually hand out bananas on the side of the road, so grab one.

      5. Pack some padkos.

      “Dates are easy to chew and are higher in sugar and carbs compared to other dried fruit – they’re one of my favourite pre-race snacks,” says Raeesa. “Though certainly not an all-natural, real food, gummy bears or jelly beans contain fast-digesting simple sugars, which will reach the bloodstream quickly, giving you a boost when you need it. Honey may just be nature’s version of a sports gel.”

      You can also make little oat balls as snacks and carry them for homemade, healthy fuel.

      Tropical Mix Snacking Bundle

      Combine these into a delish snack mix or pick and choose the ones you’d like to much on.

      Nanuki Boom Bar Seismic Crunch

      This bar, loaded with sunflower seeds and healthy cornflakes, makes for great race fuel.

      OhMega Macadamia Butter

      Choc-o-block with micronutrients and healthy fats, this delicious snack will keep you going for longer.

      Check out Raeesa’s running woman’s workout for killer abs:

      [embedded content]

      6. Don’t skip the taters.

      A baked potato wedges stand during a marathon or ultra race is like approaching an all-you-can-eat candy stand in the running world. They’re not the easiest things to carry (ew…mashed potato pocket!) but if you come across a stand along the road, grab some munchies for a hit of minerals and sustained energy.

      7. No surprises. 

      Be sure to test these new foods on training runs instead of during a race – just in case your stomach doesn’t react well to them while exercising (#totesawks). If gels do work for you, then, by all means, use them properly: drink enough water, train with gels months before, try different brands to see what suits you best and wash them down with water. More

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      “I Drank Kombucha Every Day For 10 Days — It Was Amazing”

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      When I first told the Women’s Health team I wanted to drink kombucha every day, half said “yum” and the other half said “yuck”. It’s just one of those things – you either love it or you hate it. But its health benefits proceed it. So with my fridge stocked, the challenge began. This was going to be good…

      Hold Up, What Is Kombucha?

      For those poor souls who haven’t yet heard about kombucha and its magical powers, here’s the low-down. The exact origin of this mystical drink is not known, although it’s been narrowed down to Asia (naturally). It’s been around for about 2000 years – but the hipsters made it famous.

      Kombucha is basically fermented black or green tea. Add sugar to kick-start fermentation, then a SCOBY or “tea fungus” to complete the process. It’s best to get one of these white mushroomy masses from a supplier (hipster dealers) as culturing one by yourself can be dangerous.

      A SCOBY is a symbiotic colony of bacteria and yeast that feeds on the sugar content in the tea. This whole process takes about two weeks and you’ll end up with a fizzy, tangy beverage. As a by-product of fermentation, kombucha does contain traces of alcohol – like, 0.5 per cent, so nothing to write home about. It’s also slightly caffeinated. The process might sound funky, but trust me, the drink is good.

      But Why Would You Drink It?

      I know, I know, a mushroom fizzy drink doesn’t exactly sound appetising, but give it a try. Here are just some health benefits…

      First off, kombucha is rich in probiotics, which help to create a balance in your gut. They can help with digestion, bloating and a whole range of ghastly gut-related issues. Even weight loss! Kombucha also contains antioxidants, which fight free radicals in the body. Basically, they prevent or delay cell damage. And among these antioxidants are vitamins B1, B6 and B12 to improve your immune system. Cheerio winter cold!

      But beware: there is that “too much of a good thing” problem. Too much kombucha can lead to your gut being a little more active than you’d like. So try to stick to one bottle a day. That’s what I did and here is my experience…

      My Experience With The ‘Tea Of Life’

      Like I said, my fridge was packed with all the kombucha I’d need for this “experiment”. Ready for that detox and healthy gut, I packed my first bottle for work the next day. I gym first thing in the mornings, then it’s off to the office for brekkie and my usual coffee. But for these 10 days, kombucha came first. What? Cally replaced coffee with kombucha!? Yes, miracles do happen, and let me tell you, if you want to give up coffee, this is an excellent way to start. The rumours are true. The natural energy lift the man-bun movement claims to experience is real. What a great way to start the day: sipping kombucha while checking the morning mail.

      Then the next miracle happened. My period. No, that’s not the miracle – the lack of period pain was, though. I was impressed, to say the least. In fact, looking back, my stomach was very well-behaved the whole time – even after some late-night binging on nachos (my go-to snack). So the sceptic (me) is convinced of another health benefit. Perhaps this really is the tea of life.

      The 10 days flew by and on the 11th it was with tears in my eyes that I opened my trusty lunchbox to find it kombucha-less. I’m back on coffee with breakfast and back to my usual self. In all honesty, I can’t admit to finding my skin more glowy or sudden moments of enlightened being. But, truthfully, I do plan to include a whole lot more kombucha in my life. And my body will thank me for it.

      Our top kombuchas to try:

      Fermented Rooibos Tea

      Naturally sweetened, this kombucha delivers a tangy taste.

      Happy Culture Ginger & Lemon Kombucha

      Zingy lemon and ginger complement the natural sharpness of ‘booch.

      CultureLab Lemongrass Kombucha

      Green tea and lemongrass go together swimmingly in this zesty drink.

      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 Benefits Of Gherkin Juice That Will Make You Want To Drink Some ASAP

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      Everyone loves a good gherkin (my deepest condolences to the wayward taste buds out there that can’t appreciate them).

      However, since gherkins are the stars of the jar, too often the juice — you know the stuff responsible for turning your everyday cucumber into crunchy, sour goodness — gets tossed out and forgotten. But not today. Today, gherkin juice will get the credit it so rightfully deserves.

      After all, the simple liquid packs tons of benefits that nutritionists say you need to take advantage of as soon as the last gherkin is gone. So yes, consider this your excuse to buy another jar of gherkins, stat. You’re welcome.

      1. It’s a next-level source of hydration.

      “Gherkin juice contains [sodium], potassium, and water, which are all important for hydration,” says Alyssa Lavy, a registered dietician. And while water usually does the trick, if you need replenishment after a super hard workout or long day in the sun, electrolytes (a blanket term for good-for-you minerals, including sodium and potassium) can help. And that’s where gherkin juice’s all-in-one status comes in clutch.

      Lavy says approximately 45 to 90ml of gherkin juice per day should suffice—whether you’re drinking the stuff straight or diluting it with water to tone down the flavour.

      That said, gherkin juice doesn’t skimp on the sodium—90 ml (or six tablespoons) has 690 mg. “So, you may want to limit your intake if you’re watching sodium in your diet or already eating a high-sodium diet.” (FYI, the FDA recommends consuming 2,300 milligrams a day.)

      Here’s the rest of the gherkin juice’s nutrient lineup, in a 90 ml serving, according to the USDA:

      Calories: 15

      Protein: 0 g

      Fat: 0 g

      Carbohydrates: 3 g

      Sodium: 690 mg

      READ MORE: 8 Foods With High Water Content, For Maximum Hydration

      Water is typically all you’ll need before and during a workout, but if you’re really going hard (like, athlete-level), you’ll need a few more of those aforementioned electrolytes. And gherkin juice is THE recovery fluid for replenishing the electrolytes lost during a major sweat session. Plus, it can even help with post-workout muscle cramping.

      3. It’s loaded with probiotics.

      Gherkin juice is here to work magic on your gut. Okay, well not magic necessarily, but since gherkins are fermented, Lavy says, they’re packing tons of probiotics.

      That said, Lavy recommends keeping an eye on the labels of store-bought jars. Some “commercially-produced gherkins are not likely to contain probiotics, due to processing.” That’s because, in order to extend their shelf-life, they’re manufactured using vinegar and heat, which typically destroys the gut-loving active cultures. So, keep an eye out for vinegar on the ingredients list, it might clue you in on whether those particular gherkins are packing probiotics.

      Or, if you’re really dedicated, you could just pickle your cucumbers right at home. (Just be sure to go for a classic pickling recipe that involves salt, water, and cucumbers—no vinegar.)

      4. It will satisfy your salt craving.

      If you find yourself reaching for a bag of chips or pretzels when that 3 p.m. hunger pang hits, Monica Auslander Moreno, founder of Essence Nutrition, says gherkin juice might just be the nutrient-dense (and tasty) alternative you’re looking for. After all, it tastes just like the gherkins that were once inside the jar.

      READ MORE: Salt-Free Ways to Flavour Your Food

      5. It helps regulate blood sugar levels.

      While gherkin juice made with vinegar may not have probiotic benefits, it does come with its own perks. “ Gherkin juice may help regulate blood sugar levels,” says Kelli McGrane, a registered dietician for Lose It!. “Studies have shown that when consumed prior to a meal, individuals with type 2 diabetes had reduced blood sugar spikes.” And though the vinegar in gherkin juice is largely responsible for improving the body’s response to insulin, I probably don’t need to convince you a shot of vinegar tastes a lot better when it’s masked by the sweet and sour flavours of a gherkin.

      6. It’s a source of vitamins and antioxidants.

      Gherkin juice is a particularly good source of vitamins A and E. It also contains a trace amount of antioxidants, which help protect your body and its cells from harmful molecules. While other foods have higher concentrations of antioxidants (gherkin juice shouldn’t be your go-to source), if you’re already drinking the stuff, know you’re reaping these benefits, too.

      7. You can use it to pickle more veggies.

      If you’re not planning on tossing a straw into your gherkin jar, Moreno suggests using the brine to pickle other vegetables such as carrots, peppers, and beets.

      READ MORE: Um, People On TikTok Are Eating The Peels Of Fruit & Veggies – And They’re So Good

      8. It’s cost-effective.

      Since gherkin juice comes with the gherkins you were planning to eat anyway, this probiotic-packed sports drink is super cost-effective. Not to mention, it helps do your part to eliminate food waste (one of the underrated benefits of gherkin juice). Win, win.

      *Words: Aryelle Siclait

      *This article was originally published on Women’s Health US  More

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

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      Your immune system truly has no days off. Whether you’re fighting off a cold or recovering from an infection, it’s always kickin’ in high gear. But believe it or not, nutrition has a major impact on your immunity and there are some easy (and delicious) ways to keep your immune system in top shape. Enter: vitamins for immune system support.

      “Nutrients from our diet including vitamins, minerals, and macronutrients like proteins, fats, and carbohydrates, are required for immune cell production and overall immune health,” says Stacey Simon, RDN, of Top Nutrition Coaching.

      Can you eat your way to a better immune system?

      There is no such thing as an “immunity diet,” but consuming a variety of vitamins and minerals can help prevent nutrient deficiencies that can lead to a decline in immune function. “Rather than cherry-picking or adding nutrients here and there, an overall balanced diet rich with a variety of fruits, vegetables, lean protein, healthy fats, and whole grain can help us consume adequate amounts of specific nutrients to prevent deficiency and keep our immune systems strong,” says Simon.

      Do supplements play a role?

      Now you may be thinking, What about supplements? While there is certainly a time and place for them like if you are pregnant, struggling with nutrient deficiencies, or recovering from an illness or surgery, Simon always recommends food first. “Think of supplements as a tool to fill gaps in an otherwise healthy and nourishing diet,” she says.

      Because supplements are not regulated by the FDA, and too much of a nutrient can be detrimental, always talk with your doctor before use. “Unless you are deficient in a nutrient, oftentimes there is no need to supplement with a mega dose,” notes Simon. “The body actually absorbs and utilizes nutrients in food more efficiently.”

      And while nutrition plays a role in immune health, they are other factors at play too. Things like sleep, stress, certain medications, autoimmune diseases, and genetics also affect your immune function. “We have to make sure we’re keeping up our defense on all of these fronts,” says Simon.

      If you want to keep your immune health in tip-top shape, try incorporating these 10 essential vitamins and nutrients into your diet.

      Meet the expert: Stacey Simon, RDN, is a nutritionist with more than nine years of clinical experience. Her special focus is on managing chronic diseases and maintaining general wellness for older adults.

      1. Protein

      Protein is often associated with building muscles and keeping you full between meals, but it also plays a major role in wound healing, recovery, and cell building, says Simon. “Amino acids, or the building blocks of protein, help maintain immune system function through helping produce immune cells.”

      Plus, many protein sources offer a lot of “bang for your immune system buck,” because they contain a ton of other crucial vitamins, minerals, and micronutrients, adds Simon. It’s a win-win!

      “I suggest always going for whole or fresh food first, so you can get real sources of protein,” she says. If you are looking for on-the-go high-protein snacks, look for something with that’s as close to the real deal as possible and doesn’t have a bunch of additives and artificial colours. Pro tip: If you read the ingredient list and are unsure what something is, it’s probably best to steer clear.

      Here are some examples of whole foods that are high in protein.

      Eggs

      Chicken

      Lentils

      Fish

      Lean beef

      Plain Greek yoghurt

      2. Vitamin C

      You’ve likely heard that vitamin C is important for immune function and shortening the duration of a pesky cold, but it actually does a whole lot more. Vitamin C also plays a tremendous role in wound healing, which is a huge part of maintaining your immune system by keeping your skin barrier intact, says Simon.

      It’s also a powerful antioxidant that reduces inflammation in the body, ultimately decreasing our risk of developing diseases and feeling sick.

      While orange juice may seem like the ultimate vitamin C source, Simon also recommends eating the following foods to get your fill.

      Tomatoes

      Potatoes

      Sweet melon

      Red bell peppers

      Grapefruit

      3. Vitamin D

      Vitamin D improves the function of immune cells by reducing inflammation in the body and decreasing the risk of infection, says Simon. But here’s the thing, the best source is actually not food—it’s sunlight. Vitamin D is a fat-soluble vitamin, meaning it can dissolve in fats and oils and be stored in the body’s fatty tissue and liver. To help maintain healthy levels, aim for at least 15 minutes of sun exposure a day, according to Harvard Health.

      If you live in a colder climate or can’t get sun exposure on a regular basis, it’s important to supplement through food. “Vitamin D is an area where you might not necessarily feel any deficiency, even if you’re mildly deficient, but it’s one of those things that’s good to supplement with food to close the gap,” says Simon.

      Foods high in vitamin D include the following.

      Salmon

      Orange juice fortified with vitamin D

      Fortified cereal

      Dairy or plant milk fortified with vitamin D

      Tuna

      Sardines

      Egg yolks

      4. Vitamin E

      This is another fat-soluble vitamin with powerful antioxidant properties to help support immune cell production. “Vitamin E helps support T-cell growth, or the white blood cells that play a major role in immune functioning,” explains Simon. “When we think about cells in the body that defend and fight off pathogens, vitamin E helps to support the growth of those defense T-cells.”

      Add these vitamin E foods to your plate to help boost immune health.

      Eggs

      Nuts

      Sunflower seeds

      Red bell peppers

      Spinach

      Kale

      Arugula

      5. Zinc

      Think of zinc as an immunity superstar. Not only does it play a major role in wound healing, but it also aids in the development of immunity cells by impacting the growth of T-cells, says Simon. And while some studies show that zinc can help shorten the length of a common cold, there’s no need to overdo your zinc intake. “Most people are able to maintain their zinc levels within a healthy range by eating a normal, balanced diet,” says Simon.

      You’ll find zinc in many of the foods you’re probably already eating like the following.

      Oysters

      Red meat

      Seafood

      Beans

      Nuts

      Fortified cereal

      Chicken

      6. Iron

      “We often think of iron playing a huge role in our energy levels and how our body feels, but it also builds up those immune cells, allowing them to reach full maturity so they can go off and do their job,” says Simon.

      Iron is also a major component of hemoglobin (the protein in red blood cells that carries oxygen from your lungs to the rest of your body), so significant bleeding can cause your iron levels to drop. Because of this, research suggests it’s especially important for women who menstruate to maintain iron levels and eat iron-rich foods.

      Try incorporating the following high-iron foods into your diet.

      Beans

      Lentils

      Chicken

      Lean beef

      Oysters

      Fortified cereal

      7. Selenium

      Selenium acts as a powerful antioxidant that can help reduce inflammation in the body, and studies show it promotes heart health, optimizes immune functioning, and may even help prevent cancer. While a generally balanced diet is usually suitable for your daily selenium intake, low selenium levels have been shown to reduce immune function.

      Stock up on some of the following selenium-rich foods.

      Brazil nuts (Fun fact: Eating one Brazil nut a day can help you meet your daily requirement, says Simon.)

      Salmon

      Lean beef

      Chicken

      Turkey

      Tuna

      Shrimp

      Mushrooms

      8. Copper

      Inflammation is a sign that your body is working overtime to heal or repair itself, but copper plays a huge role in minimizing its effects by neutralizing free radicals, says Simon. Research shows that free radicals are unstable atoms in the body that can damage cells and cause illness, but copper has antimicrobial properties to reduce their presence and ultimately calm inflammation.

      Maintaining healthy copper levels is a bit of a balancing act, however, because too little copper can suppress your immune function, yet too much copper can be dangerous and lead to cell death. But no need to overcomplicate it because copper toxicity is rare, stresses Simon. “Just eating a balanced diet is a good way to make sure we are getting enough copper and remaining within that healthy range,” she says.

      Focus on a varied diet by eating some of the following.

      Unsweetened baker’s chocolate

      Nuts

      Sunflower seeds

      Potatoes (with the skin)

      Shiitake mushrooms

      Oysters

      9. Probiotics

      You’ve likely heard probiotics are the good bacteria in your digestive system, but they also play a role in immune health, says Simon. Studies have shown that probiotics promote natural antibodies in the body by boosting immune cell production and fighting off infection. Some research even suggests that probiotics can prevent respiratory tract infections like the cold or flu and reduce urinary tract infections in women.

      Foods high in probiotics include the following.

      Kimchi

      Sauerkraut

      Kombucha

      Tempeh

      Yoghurt (with live active cultures)

      Kefir

      This article was first published in womenshealthmag.com More

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      Um, People Are Using Sea Moss For Weight Loss But Does It Work?

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      There is seemingly no end to what we’ll try to keep trim: down spoonfuls of apple cider vinegar and even combine coffee with lemons. Now, enter the new It-Girl of weight loss: sea moss.

      The spiny plant, which grows abundantly in the ocean, has been used for ages as a thickening agent, because of a compound called carrageenan. Now, people are eating spoonfuls of the stuff in the hope that it’ll shift kilos, clear up skin and boost their health.

      What is sea moss?

      Sea moss is a sea vegetable that’s used commercially to thicken foods. Scientifically, it’s known by the name Chondrus crispus, and it’s a type of algae that grows along Atlantic coasts. It’s also known as Irish Moss. It grows in different colours, from purple, white and green, and each have their own benefits.

      What are the benefits of sea moss?

      “Up until recently, sea moss had not been extensively studied, but its benefits are believed to be like those of other seaweeds,” says registered dietician Cally Frost of Nutritional Solutions.

      They contain a few vitamins and minerals that have escalated their status from overlooked seaweed to certified superfood. Per the USDA, sea moss is low in calories and has a moderate amount of protein, while being high in fibre. It’s also high in calcium, iron, magnesium, copper and zinc. Because it’s a sea veg, sea moss supports thyroid health because it’s high in iodine, a micronutrient that’s clutch for healthy thyroid function. They’re also touted to be imbibed with live bacteria, which supports a healthy gut.

      “There are, however, many factors that can reduce the bioaccessibility and bioavailability of seaweed components and further randomised controlled clinical trials are required in large human cohorts.,” says Cally.

      Sea moss also supports your immune system, since they’re rich in bioactive compounds like proteins, peptides and amino acids. These “are responsible for imparting various health benefits and immune system support,” says Cally. But they’re not the Holy Grail.

      “Whilst these elements are important, it is by no means superior to supporting your immune system through a healthy lifestyle such as eating nutrient rich food sources, regular exercise, cessation of smoking and alcohol etc,” Cally cautions.

      So, does sea moss work for weight loss?

      It might. But that’s only due to a few factors, the biggest of which is its high fibre content. Fibre isn’t digested in the gut, which leads to a feeling of satiety for longer, making you eat less in the long run. But tons of foods are high in fibre, like lentils, beans and complex carbohydrates. So filling up with those could mitigate the need to add sea moss into your diet.

      Next, sea moss is full of a compound, fucoxanthin, which some studies in rats have found can help with fat metabolism and could prevent the absorption of fat. But we need more studies to understand this process more fully in humans.

      “By adding sea moss to the diet, a person may inadvertently be improving other factors of their diet at the same time, which may contribute to weight loss,” says Cally. “There are currently no scientific articles or research to support the claim that sea moss directly facilitates weight loss.”

      What are the downsides?

      Before using any product, it’s important to do your research and see if the ingredient list stacks up. Since it’s a key contributor of iodine, you’d need to make sure you don’t take too much, especially if you’re struggling with hyperthyroidism or take thyroid medication. Then there’s the issue of heavy metals. “Seaweeds possess the risk of accumulating heavy metals such as arsenic, mercury and lead. This depends on where it has been harvested from,” Cally notes.

      “There is still so much to learn about the efficacy and safety of sea moss, and it is important to be aware of the potential risks and to not get caught up in the hype of the next trend, especially if the source of information is not coming from an accredited health care professional.” More

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      Salt-Free Ways to Flavour Your Food

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      Our seasoning of choice is usually salt, but as mentioned in a previous post, having too much salt may lead to serious health problems. So as part of keeping our bodies well and healthy, we need to keep an eye on our salt intake. Also, less healthy foods are often high-salt foods too, which means healthy eating goes hand-in-hand with low-salt eating.

      Food tastes better when it’s seasoned as this brings out many of the flavours and we all love great-tasting food.So, I thought it might be helpful to look at other ways to season and boost the flavour of foods, without using salt.

      Try these salt-free flavourings

      Grains

      For Rice:Try paprika, coriander, saffron, chives, onion, red, yellow or green peppers and peppadews.For Pasta:Try black pepper, garlic, oregano, basil or Italian parsley.

      Vegetables

      For Potatoes:Black pepper, nutmeg, parsley, paprika, spring onion, chives, dill, low-fat or fat-free cottage cheese or yoghurtSalad and Vegetables:Black pepper, garlic, lemon juice, oregano, balsamic reduction, low-fat or fat-free cottage cheese or yoghurt.Green Vegetables:Lemon juice, mint, black pepper, roasted nuts and parsley.

      Meats

      Fish:Lemon juice, fennel, bay leaf, dill, fennel, parsley, tarragon, white or black pepper, white wine, tomato and onion.Chicken:Try a spot of garlic, ginger, apricots, citrus fruits, basil, dill, fennel, marjoram, mint, oregano, paprika, chilli, rosemary, tarragon, thyme, black or white pepper, white or red wine or lemon juice.Ostrich:Balsamic reduction, coriander, onion, pineapple, tomato, quince jelly.

      Beef:To add flavour to beef, try some red wine, balsamic, black pepper, horseradish, mustard, tomato or peppadews.Lamb:Mint, oregano, thyme, aniseed, basil, cardamom, pepper, cinnamon, cloves, cumin and rosemary.Pork:Sage, thyme, pineapple, apple, ginger, lime, orange, cider, coriander and thyme. Add fresh herbs towards the end of the cooking over a mild heat, or they may get burnt which will give a bitter taste. More

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      8 Foods With High Water Content, For Maximum Hydration

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

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

      Cucumber

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

      Strawberries

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

      Tomatoes

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

      Cauliflower

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

      Cottage cheese

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

      Plain yoghurt

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

      Broths

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

      Watermelon

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

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      in diet and nutrition

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

      by

      Can you imagine starting the day without a cup of coffee? Neither can we. As we deal with meetings (IRL or zoom), load shedding, water shedding, petrol prices, exercising, self-love, just general worries – the lure and comfort of a warm mug has reached essential status. Locally, sales skyrocketed with more and more consumers wanting to zhoosh up their at-home coffee experiences. You know what type of coffee you like to order (hey, it’s personal!), but to help you make one better than your local kwoffee shop we got perk-up pointers ahead of the most popular coffee brews.

      1. Filter Coffee

      Ratio is key when making classic drip. Lusayo Mpande, senior barista at Sharon’s Café in trendy Woodstock, Cape Town, helps you master any mug . What this means: Add 7.5g coffee and heat around 125ml water per cup. Heat to 86°C-90°C. Pour 60-80ml water evenly over your coffee. Wait 30 secs for the coffee to inflate. Pour the rest of the water using the same circular motion. Total infusion time should not exceed 4 mins.

      2. French Press

      Lusayo Mpande  says add 7-8g coffee to the pot. Pour 200ml hot water (the water temp should be juuust below boiling to extract the best flavour). Wait 3-4 minutes before plunging slowly. Overachiever? Use a timer. Add ground beans to the bottom of the press, then hot water. Stir at 30 sec, 1 min 30 sec, and 2 min 30 sec. Reattach lid after each swirl. At 3 min 30 sec, plunge and serve. Perfection. 

      3. Instant Coffee

      Coffee companies are upgrading this once – bland buys you can sip on the go – or really, whenever you need a fix. But how do you make a good instant cup? To begin with, we suggest pre-heating your cup with boiling water to ensure your coffee stays warmer for longer. For the perfect flavour: a ratio of 2g (roughly one heaped teaspoon) of instant coffee granules for every 200ml of hot water.  How hot should the water be? Like French pressing, water needs to be at not boiling temperature to ensure it doesn’t burn the granules. Try boiling the kettle and waiting a minute for it to cool, or you can cut the boil short by turning the kettle off just before it starts bubbling.

      READ MORE: How Much Coffee Is Too Much Coffee? Here’s What Experts And Studies Say

      BEST COFFEE MAKERS 

      There are so many on the market right now. And whether you’re looking for coffee at the touch of a button or want to try something barista-like, we’ve pinpointed our faves right now and how they work.

      BREVILLE AROMA STYLE COFFEE 

      This coffee maker allows you to make a fresh brew automatically. We mean that you can pre-programme your machine so that you can wake up to a fresh brew in the morning. Score!

      WHY WE LOVE IT

      Brews 12 cups of hot coffee in 10 minutes

      You can program it to automatically brew coffee at a later time within a 24-hour period.

      BPA-free materials and dishwasher-safe parts

      BODUM POUR-OVER COFFEE MAKER

      We are all about pretty things.. and this maker is just giving that. Looks aside, this innovative, fuss-free filter coffee maker is simple to use and gives you control over your cup of coffee. All you need is filter coffee grounds, hot water, four minutes and a little Bodum magic.

      WHY WE LOVE IT

      Comes with a permanent filter – which means saving money on those filters.

      The glass is made from non-porous material that doesn’t absorb taste or aroma

      Our inner lazy-girl love that it is easy to use and easy to clean

      BODUM CHAMBORD FRENCH PRESS

      Like all Bodum French press coffee makers, the Chambord is made with hardened borosilicate glass which is dishwasher safe.  Plus it can keep your coffee warmer for longer.

      WHY WE LOVE IT

      It’s dishwasher safe – score!

      Available in four different sizes

      Has a chrome-plated steel frame and lid – fancy!

      NESPRESSO CITIZ W/MILK BLACK BUNDLE

      Okay, okay, this one is a bit pricey. But hear us out. Citiz coffee machine is designed to appeal to both Nespresso lovers and fans of modern design. It’s a fusion of the latest technology and retro-modern design.

      WHY WE LOVE IT

      This coffee maker has an aeroccino, which helps you create milk-based coffee recipes at the touch of a button

      It’s compact and aesthetic AF

      Comes with an assortment of 14 Nespresso capsules

      READ MORE: Cold Brew Vs Iced Coffee: What’s The Difference?

      COPPER BRASS STOVETOP COFFEE POT

      This pot is for coffee drinkers who like strong coffee that’s quick and easy to make. These particular pots are handmade in Greece. The body features a traditional copper, hammered finish with an engraved design for extra traditional flare; the handle is made of brass.

      WHY WE LOVE IT

      You can make it extra tasty by adding spices during brewing

      We love how this is an all-rounder… it can heat other liquids

      You can store this baby easily 

      MAGEFESA KENIA NOIR COFFEE MAKER 

      This is a stovetop coffee maker that produces a dark brew that’s comparable to espresso. You can use freshly ground beans which are steamed via the built-in chimney system to deliver the perfect pot.

      WHY WE LOVE IT

      No need for an oven mitt – it has cool touch handles

      With this guy, your cuppa brews relatively quickly

      It’s a dream when you don’t have to buy filters – this maker doesn’t require any

      Cold Brew Coffee Maker

      You only need to pour coffee granules and ice cubes, leaving the rest of the time. This machine has an adjustable dripper that enables accurate control of the speed of ice water drops so you can control the time and the flavour according to your preference.

      WHY WE LOVE IT

      Zero expertise to make your own cold coffee.

      Stainless steel strainer is easy to clean

      Has an adjustable knob to help with water flow More