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      in health and weelbeing

      Summer Adventure Awaits: Nurturing Bone Health With MenaCal.7™

      by

      In the tapestry of a woman’s life, strong bones are the threads that uphold vitality and empower adventures. MenaCal.7™ emerges as a beacon, urging women to invest in their bone health from the early years, an act of self-love that paves the way for a life of boundless possibilities. As summer beckons, it’s time to embrace the warmth and embark on adventures, supported by the strength that MenaCal.7™ brings.

      Summer Adventures Await 

      With the arrival of summer, the call for adventure grows stronger. Hiking through scenic trails, exploring new destinations, or revelling in the joys of outdoor yoga – all these experiences are enhanced when supported by strong, flexible bones. MenaCal.7™ stands as your partner, ensuring your bones are up for every exhilarating challenge the season brings.

      Self-Love: Nourishing Your Foundation 

      Caring for your bones is an act of self-love, a promise to your body that it will carry you through a lifetime of experiences. MenaCal.7™ embodies this self-care, infusing your bones with the nutrients they need to face the world with strength and grace. It’s a reminder that taking care of yourself is a beautiful, powerful act.

      READ MORE: Empower Your Journey: Unveiling The Secret To Strong Bones With MenaCal.7™

      Investing in Your Future Self 

      The early years are the foundation of a robust future. MenaCal.7™, with its dynamic blend of calcium, Vitamin D3 and Vitamin K2 (MK-7), helps bones grow strong and resilient. By investing in bone health early on, you gift yourself the promise of an active, adventurous life.

      MenaCal.7™ is more than a supplement; it’s a commitment to your future self. By nurturing bone health early on, you set the stage for a life of vibrant adventures and self-love. As the summer sun warms your spirit, let MenaCal.7™ be the foundation that supports every step of your journey.  More

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      in diet and nutrition

      Empower Your Day: Discover Vitaforce Nutri-B Energy

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      Are you looking to infuse your days with lasting energy? Vitaforce Nutri-B Energy is here to provide you with a practical solution.

      Vitaforce Nutri-B Energy is crafted to provide steady energy throughout the day. It’s not about quick fixes or unrealistic boosts. Instead, it’s designed to ensure you have the energy you need to handle your daily commitments without feeling drained.

      Enhanced mental focus is within reach with Vitaforce Nutri-B Energy. You can experience improved concentration and mental clarity, allowing you to stay on top of your tasks without feeling scattered.

      READ MORE: Energy fizzling? Ignite your energy with Nutri-B!

      Physical stamina is a crucial factor in maintaining an active lifestyle. Whether it’s completing a workout, managing household chores, or fulfilling professional responsibilities, Vitaforce Nutri-B Energy aims to support your endurance.

      We all experience fatigue, but it’s how we manage it that matters. Vitaforce Nutri-B Energy is formulated to help you better cope with fatigue and maintain your energy levels even when faced with demanding situations.

      READ MORE: This Morning Workout Will Give You A Major Energy Boost

      Empowerment comes from practical solutions that align with your goals. Vitaforce Nutri-B Energy provides the essential support you need to take charge of your day and maximize your potential.

      Elevate your day with Vitaforce Nutri-B Energy. Enhance focus, stamina and conquer fatigue naturally. Embrace practical vitality.

      Fuel your day, empower your journey. More

    • 113 Shares

      in diet and nutrition

      This Plant-Based Cheesecake Is Delectable And Easy To Make

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      Trying out your hand at vegan dessert? Look no further than this plant-based cheesecake that’ll satisfy your cravings.

      Chef SJ from the Fairview Goatshed Restaurant shares his all-time favourite vegan recipe: a mouth-watering cheesecake. Prepare to be amazed!

      The key ingredient that makes this plant-based cheesecake work, aside from the Fairview plant-based cream cheese (yip it exists) is agar agar. A vegan gelatin-like substance, it creates the bond that delivers that textbook cheesecake texture you’re after.

      This cheesecake uses maple syrup as its sweetener, derived from the maple tree, rather than honey, which bees produce, making it non-vegan.

      Try out the range here:

      Fairview’s range of plant-based cheeses is expansive and includes mozzarella, cheddar and cream cheese, which you’ll use to create this treat. All products are available at selected South African retailers.

      Fairview plant-based cream cheese

      To make cheesecake, dips and beyond, look to this decadent treat.

      Fairview plant-based cheddar

      This plant-based cheddar feels exactly like the real thing, with a strong mature taste.

      Fairview plant-based mozzarella

      Soft and melty, this makes the perfect accompaniment to pasta and pizza.

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

      Ready to try the plant-based cheesecake? Let’s get to it.

      Decadent Plant-based Cheesecake

      This creamy and delicious plant-based cheesecake has zero traces of animals.

      Prep Time 4 hours hrs 30 minutes mins

      Course DessertCuisine American, Healthy

      Servings 3

      1 tsp agar agar1 cup plant-based milk250 g Fairview plant-based cream cheese5 tbsp coconut yoghurt1 tsp lemon juice65 g maple syrup1 tsp vanilla essence120 g vegan granolafresh fruit for serving
      Dissolve agar agar in cold plant-based milk. Bring the milk to a boil and then transfer it to a food processor.Add the Fairview plant-based cream cheese, coconut yogurt, lemon juice, maple syrup, and vanilla extract to the food processor.Blend the ingredients on low speed until the mixture becomes smooth and creamy.Place the vegan granola in the bottom of three small dessert glass bowls.Pour the cheesecake mixture on top of the granola, filling each bowl.Refrigerate the bowls for the cheesecake to set, allowing it to firm up for a minimum of 4.5 hours.Once the cheesecake is set, layer each dessert with the fruit dessert topping.Garnish with fresh fruit, if desired.

      Keyword cheesecake, plant-based cheesecake More

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      in diet and nutrition

      25 Surprising Foods That Taste Amazing On The Braai

      by

      “Open-flame cooking enhances the flavour of fruits and vegetables by concentrating and caramelising their natural sugars,” says Judith Fertig, co-author of 300 Big and Bold Barbecue and Grilling Recipes. Give fruits and veggies a very light brush of oil, then stick them on the braai over medium to high heat, turning as soon as grid marks appear. Cook for no more than five minutes total to help them retain their natural texture.

      Try the following prep techniques:

      Veggies & Fruit

      Tomatoes, mangos, melons, peaches, pineapples, plums, portobello mushrooms, nectarines and red peppers

      Keep them big – halves or large chunks – to keep them from falling through the grid.

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      Eggplant, squash and baby marrow

      Slice lengthwise; round cuts are far more likely to drop down.

      Mealie

      Husk on or off? Fertig is a fan of naked mealies on the braai because, she says, you get more of that delicious charred taste when the kernels have direct access to heat.

      Asparagus

      Larger spears can sit right across the grid. To keep thinner spears from plummeting to a fiery death, place them in a perforated foil pan.

      Button mushrooms, Brussels sprouts, cherry tomatoes, fennel, garlic, onions and strawberries

      These need help staying above the flame. Always cook on skewers or wrapped in foil.

      READ MORE: You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      Lettuce

      Cut hearts of romaine in quarters lengthwise, then brush the cut side with oil and season with salt. Braai over medium-high heat until you have good grid marks (two to three minutes).

      Grapes

      Braai a bunch of slightly oiled grapes still on the stems for three to five minutes, turning once.

      Banana

      Strip back one section of the peel, leaving it attached. Cut a slit lengthwise and stuff with pieces of dark chocolate. Replace the peel and wrap the banana in foil. Braai for 10 minutes, flipping once. Carefully open the packets and scoop out the chocolaty flesh with a spoon.

      Proteins

      Eggs

      Place whole eggs directly on the grid over medium heat. Cook for about 10 minutes (or until the shell has browned lightly all over). Remove the shell, chop the egg and serve over the braaied lettuce.

      Tofu

      Slice very firm tofu crosswise into two-centimetre slabs. Push two soaked skewers through each slice and brush with olive oil. Braai for four to six minutes per side. You can use any meat marinade or rub for tofu.

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

      Other

      Pizza

      Coat both sides of the dough with olive oil and braai directly over medium-high heat until the top bubbles and you have grid marks underneath (about three minutes). Turn over and quickly add toppings. Move to a cooler side of the grid, close the lid if you’re using a Weber and braai until the cheese has melted.

      Here’s how to dice an onion without crying your eyes out. Plus: 9 best post-workout snacks every active girl needs in her life.  More

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      in diet and nutrition

      Seriously Though, How Many Kilojoules Are In An Apple?

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      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 www.womenshealthmag.com More

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      in diet and nutrition

      You Need To Make This Yummy Cauliflower Recipe With A South African Twist

      by

      Looking for a delicious cauliflower recipe with some South African flair? You’ve come to the right place because this recipe delivers all of that goodness in spades!

      READ MORE: Try These Veggie Sosaties Even Meat Lovers Will Love

      This recipe is from Mokgadi Itsweng’s debut cookbook, Veggielicious, and it’s a cookbook worth investing in. Filled with tons of recipes that will help you eat more veggies and enjoy plant-based meals, you’re guaranteed to find some new faves.

      But now for the best part. Mokgadi uses indigenous ingredients that are often overlooked or forgotten (think: impepho in this recipe) and prioritises making affordable meals. We’re huge fans of hers and you will be too!

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

      The Secret SA Ingredient In This Cauliflower Recipe

      It’s Impepho, of course! “Impepho or wild sage is an indigenous African herb that is widely used by traditional healers in spiritual prayer rituals. The herb is also used as an antifungal, antiseptic and anti-anxiety medicine,” explains Itsweng.

      And seriously, Impepho adds so much flavour to any food it is smoked with. “I use a kettle braai for smoking, but you can follow the quick smoking hack that I have included in the recipe,” says Itsweng.

      3 Essentials You’ll Use In This Recipe

      Le Creuset Venus Basting Brush

      Nothing beats a good basting brush, and this one will serve you well for years to come because it’s very high quality.

      Severin Smoothie Mix & Go Blender

      We love this all-in-one smoothie maker and blender that you can use to blend red peppers for this recipe.

      Weber 37cm Smokey Joe Kettle Braai

      This kettle braai might be small but it packs a punch. So take it along for picnics, braais or camping trips.

      READ MORE: How To Braai Like A Pro

      Impepho Smoked Cauliflower With Red Pepper Sauce

      Mokgadi Itsweng

      Impepho adds so much flavour to any food it is smoked with. And it will seriously up the ante on this cauliflower that will be the stand-out side at your next gathering.

      Prep Time 20 minutes minsCook Time 1 hour hr 5 minutes mins

      Course Side DishCuisine South African, Vegetarian

      Servings 6 people

      1 Kettle braai1 Saucepan1 Blender
      1 whole Cauliflower headHandful of dried impepho herb, for smoking the cauliflower1 clove Garlic, crushed¼ cup Olive oilSalt and pepper to tasteSauce2 Red peppers, left whole2 Tbsp Olive oil1 clove Garlic, crushed1 Tbsp Smoked paprika¼ cup Lemon juice1 Tbsp Brown sugarSalt and pepper to tasteHandful of fresh parsley or thyme, chopped
      Preheat the oven to 200 °C.Bring a saucepan of water with 1 teaspoon (5 ml) salt to a boil, then add the cauliflower head. Cook for 10 minutes, then drain and set aside.Smoke the cauliflower by placing a hot charcoal disk inside a small foil container, then adding a handful of dried impepho herb. When the impepho starts smoking, place it inside a kettle braai with the cauliflower. Close the kettle braai lid and allow to smoke for at least 10-15 minutes. Remove from the kettle braai and set aside. Quick hack: Use your oven as a smoker. Place the impepho on an oven tray, light it and when it starts to smoke place the tray on the bottom rack of the oven. Then place the cauliflower on the rack directly above the impepho. Close the oven and allow to smoke for 5-10 minutes.Mix the garlic with the olive oil and brush over the whole cauliflower. Season with salt and pepper. Place on a baking tray and roast in the preheated oven for 30 minutes until crisp on the outside.While the cauliflower is roasting, make the sauce by first roasting the peppers in the oven until the skins are blackened.Remove the peppers from the oven and place in a bowl, cover with clingwrap and allow to cool for 10 minutes. Once cooled, peel the skins off and blend the peppers, then set aside.Heat the oil, then add the garlic and paprika, and cook for 2 minutes on medium heat. Add the blended peppers and cook for 5 minutes, stirring continuously to ensure that the sauce doesn’t stick and burn.Add the lemon juice and brown sugar, cook for a further 2 minutes, then season with salt and pepper.To serve, slice the cauliflower into steaks or leave whole, then place on a platter. Pour the sauce over the cauliflower and top with chopped herbs.

      Keyword braai, dinner, starter, vegetarian

      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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      in fitness and body

      Here’s How Better With Balance Influencer Michaela Mallett Healed Her Relationship With Food

      by

      Healing your relationship with food while trying to lose weight is no easy task. Just ask influencer Michaela Mallett, who’s known for her healthy eating hacks on Insta. She managed to heal her eating habits and shed 22kg in the process. Here’s how.

      The gain

      When Michaela Mallett, 28, signed up to study culinary arts, she didn’t expect it to worsen her existing binge-eating disorder. In high school, she’d begun a cycle of restrictive eating which eventually led to binge-eating. During her time studying, she was once placed in a restaurant where she was the only chef in the pastry department. It set her off on one of her biggest binges – eating 17 croissants in one sitting. In a YouTube video about her binge eating disorder, Michaela Mallett details how this became a pivotal moment for her. “It was one of the big binges that made me realise that something was wrong and I needed to get help,” she shares.

      READ MORE: The Healthiest Times To Eat If You Want To Lose Weight

      Despite this, Michaela continued her restrictive dieting, followed by periods of binge eating. “My bingeing kind of went up and down. I would have several reverse transformations a year. I would basically lose a good couple of kilograms and then I’d gain double, if not triple the amount of weight. It got to a point where I was like, 20kgs going up and down,” she explains. At her heaviest, Michaela weighed 80kgs. 

      [embedded content]

      The change

      Things eventually came to a head and Michaela checked herself into rehab for a month. But she felt that the experience didn’t give her the tools to really heal her relationship with food. “Although it was very controlled and very structured, I still felt like it didn’t teach me how I would get better when I left rehab,” she explains. 

      After being discharged, Michaela decided to try something different. She opted to take in all the calories she would usually eat. But this time, eat them healthily. She opted for whole foods instead of junk food. She also incorporated structure into her mealtimes by eating at scheduled times, thus not allowing herself to become hungry and binge. “I would have loads of potatoes, butternut, vegetables, lean protein, obviously still incorporating whole grains, fruits and vegetables,” she says. 

      To feel like she was restricting herself, she also prioritised dessert. “Every single night before I went to bed, I would have ice cream or fruit and yoghurt with crushed biscuits, or a cupcake, or whatever it was that I felt like on the day. I just had to make sure that the dessert was incorporated.”

      Michaela Mallett, now at 58kg

      A healthier her

      It took her between 10 months and a year to finally feel like she was healing her relationship with food. While her goal was never to lose weight, she found herself in the sustainable, healthy weight of 58kgs and is now able to maintain that through healthy food. 

      Through her qualification from Precision Nutrition, Micheala has set up a coaching business where she’s a lifestyle and weight loss coach who helps others heal their relationship with food. And she swears by healthy eating habits. “It definitely comes back down to building the lifestyle and that’s also where a lot of people struggle. They want the weight to come off but they’re not willing to build the habits that come with a healthier lifestyle. And that’s exactly me as well, I kept going back to gaining and losing because the lifestyle wasn’t there.” Now, she helps others smash their #BodyGoals – dessert and all.

      READ MORE: “I’m Not Healed From My Binge Eating Disorder, But I See Food As Fuel Now”

      Michaela’s tips

      Get Support 

      “You need to have a good support team, be it coaches, family or your partner.”

      Develop A Routine

      “Focus on your habits and your day-to-day routine. Knowing what time you’re waking up, going to gym, having your meals and delegating tasks throughout the day is important.”

      Prep Your Meals

      “If, for instance, you have a crazy life in a corporate job, making sure that you’re prepared for the day really helps a lot.” More

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      in diet and nutrition

      This Crunchy, Buttery Macadamia Nut Pie Is So Satisfying

      by

      Fun fact for you: while macadamia nuts hail from Australia, South Africa is the largest producer of macadamia nuts in the world. To celebrate, why not make this crunchy and buttery macadamia nut pie?

      South Africa has much to be proud of in terms of macadamia nut production. The sector employs nearly 30,000 people across the value chain. Over 700 farmers grow the nuts, with growing regions expanding rapidly across the country.

      And while the nuts are in abundance here in SA, they’re also choc-a-block full of benefits. With one serving, you’ll get 58% of your recommended daily allowance of manganese. You’ll also get 9% of magnesium, as well as iron and vitamin B6.

      They’re also high in monounsaturated fats, the kind that’s good for your heart and even lowers your LDL, or the “bad” kind of cholesterol.

      In this macadamia nut pie, you’ll be serving yourself up a portion of antioxidants. These nix free radicals in the body, boost your brain health and stave off disease.

      Macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol. Plus, regularly eating macadamia nuts may reduce your risk of metabolic syndrome and contribute to lower, more stable blood sugar levels.

      Here, get those benefits with this delicious, buttery macadamia nut pie.

      Macadamia Nut Pie

      This macadamia nut pie is buttery, crunchy and oh-so satisfying.

      Prep Time 15 minutes minsCook Time 39 minutes mins

      Course DessertCuisine American

      1 ready made pie crust, pressed into a pie dish3 large eggs1 cup syrup or honey1/2 cup sugar2 tbsp butter melted1 tsp vanilla extract2 cups chopped macadamia nuts roasted and unsalted
      In a bowl, beat the eggs, syrup, sugar, butter and vanilla until combined.Stir in the nuts. Pour into crust.Bake at 160°C for 50-55 minutes or until centre is set and the top is golden brown. Cool on a wire rack.

      Keyword macadamia nut pie

      Easy as pie

      Get more from your baking experience with these essentials.

      Babylonstoren Raw Macadamia Nuts

      Roast these nuts in the oven for a few minutes before adding them to your pie.

      KitchenCraft Round Pie Dish

      This pretty-as-a-picture dish is homemade and goes from oven to table in style.

      Country Road Nolan Cake Serving Set

      Serve up your delicious creation with these golden tools. More