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    The Ultimate Raspberry Yoghurt ‘Cheese’ Cake Recipe You Need to Try

    Did someone just say ‘healthy cheesecake’?!

    If you’re looking for a fun and festive dessert to serve this Easter, then this recipe is a must-try. This Middle-Eastern-inspired yoghurt cake popularised by Claudia Roden is reminiscent of a cheesecake but much lighter, fluffier and more flan-like. It is a perfect blend of tangy yoghurt, zesty lemon, and sweet raspberries.

    Pair This Cheesecake Recipe Along With…

    Let’s Bake Something Healthy

    This recipe is super easy to follow and doesn’t require any fancy equipment or ingredients. All you need is a few basic kitchen essentials, a bit of time, and a whole lot of love for cheesecake (but the healthy kind).

    Nutritional Information Per serving:

    460kJ | 3g fat (1g sat) | 65mg sodium | 19g carbs | 2g fibre | 16g sugars | 5g protein

    Ed’s Tips For This Raspberry ‘Cheese’ Cake:

    Try it with Greek-style yoghurt.

    Full cream yoghurt ups the calories per serving from 109kcal to 140kcal.

    Add extra lemon zest along with the raspberries for an extra sweet sour taste.

    Raspberry Yoghurt ‘Cheese’ Cake

    This is a Middle-Eastern yoghurt cake popularised by Claudia Roden that is reminiscent of a cheesecake, but much lighter, fluffier and more flan-like.

    Prep Time 15 minsCook Time 50 mins

    Course Dessert

    Servings 8Calories 109 kcal

    4 eggs, separated100g castor sugar 1/2 cup400g low-fat plain yoghurt3 tbsp flourGrated zest of 1 lemon125g raspberries 1 small punnet
    Preheat the oven to 180°C. Butter and flour a 18cm-diameter, loose-bottomed cake tin and line the bottom with baking paper.Beat the egg whites until stiff peaks form. Beat the egg yolks with the sugar until thick, pale and creamy.Mix yoghurt, flour and lemon zest into the yolks.Mix a spoonful of the egg whites into the yoghurt mixture to loosen. Fold the egg whites into the yoghurt mixture, gently but thoroughly, until well combined. Spoon into the tin.Drop in the raspberries and bake in the lower third of the oven for 50 minutes or until a skewer inserted comes out clean.Cool on a wire rack – the cake will soufflé up and then sink again. Serve warm or cold.

    Keyword dessert More

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    18 Foods High In Vitamin C Beyond Just Oranges

    Raise your hand if you start going hard on the orange juice the second you get the sniffles. Yep, same. If oranges aren’t your jam, there are plenty of other foods high in vitamin C in the produce aisle.

    Can they singlehandedly wipe out a cold, though? Probably not so much. (Don’t shoot the messenger!) Vitamin C is still “one of the most important nutrients in our body for overall health,” says nutritionist Liz Weinandy, from The Ohio State University’s Wexner Medical Center.

    Vitamin C’s benefits include a stronger immune system and lower levels of damaging free radicals in your body, which make the antioxidant important for disease prevention, says Weinandy.

    Vitamin C may play a vital role in reducing your risk of heart disease — and even improve the quality of life for cancer patients, suggests research from the National Institutes of Health.

    Another interesting perk of eating vitamin C is: It helps you maximize your absorption of plant-based iron to ward off conditions like anemia. So, make sure to pair those lentils, spinach, or tofu with vitamin C, plant-based eaters.

    To reap the benefits of vitamin C, you should get at least 75 milligrams of the good stuff daily, ideally from foods, says Weinandy. While supplements are okay, they’re not ideal.

    Lucky for you, getting your daily dose of vitamin C is pretty easy to do. Just nosh on the following high-vitamin C foods throughout the day.

    1. Lychee

    Per one-cup serving: 125 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 29 g sugar, 3 g fibre, 2 g protein

    The fragrant, tropical aroma of these bite-sized fruits is enough reason to add them to your diet. They just so happen to be loaded with vitamin C (136 milligrams per cup, to be exact), too.

    2. Brussels Sprouts

    Per one-cup serving: 38 calories, 0 g fat (0 g sat fat), 22 mg sodium, 8 g carbohydrates, 2 g sugar, 3 g fibre, 3 g protein

    Brussels look like tiny brains, and their super-high vitamin C content (75 milligrams per serving). This might actually help boost brain health. Roast them in the oven or shred them into a salad for a surprising crunch

    3. Blackcurrants

    Per one-cup serving: 71 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 17 g carbohydrates, 2 g sugar, 3 g fibre, 2 g protein

    If you love the refreshing sharp taste of blackberries, swap them out for blackcurrants. At 203 milligrams per serving, contain nearly seven times more vitamin C.

    4. Mango

    Per mango: 124 calories, 1 g fat (0 g sat fat), 2 mg sodium, 31 g carbohydrates, 28 g sugar, 3 g fibre, 2 g protein

    Conveniently, some of the sweetest fruits out there not only transport you right back to your favourite beach vacay, but also happen to be super nutritious. One mango, for example, contains 75 milligrams of vitamin C.

    5. Green Bell Pepper

    Per cup, chopped: 30 calories, 0 g fat (0 g sat fat), 5 mg sodium, 7 g carbohydrates, 4 g sugar, 3 g fibre, 1g protein

    If you’re not into the sweeter taste of red bell pepper, its green counterpart is another immunity-boosting bet. Green bell peppers contain 120 milligrams of vitamin C per serving.

    6. Cauliflower

    Per small cauliflower: 66 calories, 1 g fat (0 g sat fat), 80 mg sodium, 13 g carbohydrates, 5 g sugar, 5 g fibre, 5 g protein

    Whether you dip florets in ranch or rice cauliflower up in a stir-fry, one small head packs a whopping 128 milligrams of vitamin C. Plus, it’s a good source of filling fibre.

    7. Oranges

    Per medium orange: 62 calories, 1 g fat (0 g sat fat), 0 mg sodium, 15 g carbohydrates, 12 g sugar, 3 g fibre, 1 g protein

    There’s a reason your mind jumps to oranges when you think of vitamin C. Just one medium-sized fruit contains an impressive 70 milligrams of the antioxidant. Their high flavonoid content has also been linked to reduced instances of macular degeneration and heart disease.

    8. Grapefruit

    Per medium grapefruit: 82 calories, 0 g fat (0 g sat fat), 0 mg sodium, 21 g carbohydrates, 10 g sugar, 3 g fibre, 2 g protein

    Got orange fatigue? Grapefruits are an even more potent, disease-fighting choice. With 88 milligrams of vitamin C per medium fruit, this zesty, tangy type of citrus is a great way to switch it up.

    9. Tomato Juice

    Per cup: 42 calories, 1 g fat (0 g sat fat), 25 mg sodium, 9 g carbohydrates, 6 g sugar, 1 g fibre, 2 g protein

    Just one cup of 100-percent tomato juice contains a whopping 174 milligrams of vitamin C. Permission to slurp down Bloody Mary mix? Granted. (Just opt for the low-sodium variety to do your blood pressure a solid.)

    10. Melon 

    Per quarter of a medium melon: 50 calories, 0 g fat (0 g sat fat), 25 mg sodium, 12 g carbohydrates, 1 g sugar, 1 g fibre, 1 g protein

    With its pretty colour and fruit salad vibes, refreshing melon is a surprisingly solid source of vitamin C. Melons provide 48 milligrams of the antioxidant per serving.

    11. Red Bell Pepper

    Per half cup, chopped: 19 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 3 g of sugar, 2 g fibre, 1 g protein

    These veggies are colourful, crunchy, and incredibly low-cal — and a half-cup of chopped peppers packs 95 milligrams of vitamin C.

    12. Papaya

    Per cup of papaya pieces: 62 calories, 0.4 g fat (0 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fibre, 0.7 g protein

    Each cup of papaya provides an impressive 88 milligrams of vitamin C. As an added bonus, the fruit’s also a good source of vitamin A and fibre.

    13. Guava

    Per one cup serving: 112 calories, 2 g fat (0 g sat fat), 3 mg sodium, 24 g carbohydrates, 15 g of sugar, 9 g fibre, 4 g protein

    Nothing says summer like a tropical fruit – and this one packs an incredible 377 milligrams of vitamin C per cup. That’s five times your recommended daily intake!

    14. Broccoli

    Per one cup serving, chopped: 31 calories, 0 g fat (0 g sat fat), 30 mg sodium, 6 g carbohydrates, 2 g of sugar, 2 g fibre, 3 g protein

    Make this your go-to green not just because of the C content (81 milligrams per cup of chopped broccoli), but because it’s also a surprising source of protein (nearly three grams!).

    15. Strawberries

    Per one cup serving, sliced: 53 calories, 0.5 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 8 g of sugar, 3 g fibre, 1 g protein

    One cup of sliced strawberries has 98 milligrams of C. (So, strawberry shortcake is totally helping boost my immune system, right?)

    16. Yellow Kiwi

    Per fruit: 51 calories, 0 g fat (0 g sat fat), 2 mg sodium, 13 g carbohydrates, 10 g of sugar, 1 g fibre, 1 g protein

    Grab SunGolds when you see them in the store. These beauts contain 130 milligrams of vitamin C per fruit. That’s two times the amount found in the traditional (and more familiar) green-fleshed fruit.

    17. Hot Green Chili Peppers

    Per pepper: 18 calories, 0 g fat (0 g sat fat), 3 mg sodium, 4 g carbohydrates, 2 g of sugar, 1 g fibre, 1 g protein

    You know what they say; if you can’t take the heat… Just one pepper packs a whopping 109 milligrams of vitamin C. Plus, research shows that spicing up your foods can turn up your metabolism.

    18. Pineapple

    Per cup serving, chunks: 82 calories, 0 g fat (0 g sat fat), 2 mg sodium, 22 g carbohydrates, 16 g of sugar, 2 g fibre, 1 g protein

    Tropical fruit wins again. One cup of pineapple chunks has 79 milligrams of vitamin C. It is also an excellent source of the mineral manganese.

    This article was originally published on www.womenshealthmag.com  More

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    How I got my job as… UAE-based health and mindset coach

    Lifestyle

    by Sarah Joseph
    1 hour ago

    Welcome to the Emirates Woman weekly series ‘How I got my job as…’ where we speak to some incredible entrepreneurs and businesswomen both based in the UAE and globally to find out about their career paths that led them to where they are now; what their daily routines look like; the advice they’d give to those starting out; and the hurdles they’ve had to overcome.
    This week we chat with Danielle Françoise, UAE-based Health and Mindset coach who works on helping clients heal from the inside out. Through breathwork, meditation and gut cleansing, she’s able to guide her clients to live a more fulfilling life.
    After launching Coached by Françoise, her clients have access to her services at Dubai’s all-in-one wellness destination, Blended and can practice the art of meditation through different techniques.
    To understand more, Emirates Woman sat down with this Mindset coach to find out more about her health and wellness journey.
    What was your favourite subject at school?
    Art. I loved having the opportunity to be creative and express myself.
    What was your first job?
    After I graduated from Leeds University in the UK and I was a dance teacher for two years in a secondary school academy. I had grown up dancing at a stage school from the age of three years old so at the time this was my dream job.
    What brought you to Dubai?
    Change of lifestyle, the weather and new opportunities to grow personally and professionally.
    What inspired you to become a health and mindset coach?
    I have been on my own personal health journey since the age of 15 when I was diagnosed with chronic anxiety. With a range of health issues that then followed over the next 15 years including insomnia, skin issues, alopecia and depression, once I finally found a health protocol that helped me heal naturally from the inside out with a huge focus on gut health, I wanted to be able to share and help others – especially those who were going through the same or similar issues. It took me years and years to finally crack it, from poor advice to getting stuck in the pharmaceutical system which is even more motivation to share what I have been through to help others fast-track their healing compared to my long journey.

    Talk us through the inspiration behind your sessions? Tell us more about your gut health plans.
    I guide people through meditation and breathwork online and in person here in Dubai, privately and in groups. Breathwork is an incredible way to relax and reset the nervous system and is something that personally helped get my anxiety under control. My personalised gut health plans I offer online for those who want to cleanse, repair and heal their gut which is the root cause of a lot of peoples issues so it will reduce any physical symptoms but also improves mental health as the gut is connected to the brain through the vagus nerve. Heal your gut, heal your whole body.
    What are the key elements of your role?
    To support, guide and educate those who want to heal their body naturally, long term and look at getting to the root cause of issues and not just temporarily treating the symptoms. I also love to share and relate my coaching approach to my own health journey and experiences so that it can inspire and motivate others. I give people the tools and knowledge they need to live a healthier and happier life, with no fuss or fluff, straight to the point. I also like to make it as fun and enjoyable as possible. healing yourself really is a vibe!
    Talk us through your daily routine.
    I like to wake up, get out into the sunlight, warm lemon water, take my supplements and then do a 10k walk around Dubai Marina while plugged into a motivational podcast. Sometimes I grab a matcha latte on the way back home (obsessed!) and then my schedule day to day can look slightly different. But on average, I will have meetings, online client calls, write up client plans, or preparing for a meditation and breathwork session at Blended Wellness or Nao Dubai. In the evening I like to join a reformer pilates class, a bike ride to Kite Beach to watch the sunset or catch up with friends over food. I’m a big foodie!
    What advice do you have for anyone looking to follow in the same footsteps?
    Research your course thoroughly and make sure it covers all the areas in detail that you want to learn and practice. For me, it was super to important to study gut health in-depth as that was the missing piece of my health journey and something I am super passionate about. I am a qualified Nutritional Therapist and a Transformational Life Coach and I love to combine the two disciplines within my work as I am a big believer in treating the whole person and offering a full body experience to heal and thrive long-term.

    What is the best piece of advice you ever received?
    ‘If we want something we have never had, we must do things we have never done.’ I repeat this to myself a lot when faced with new opportunities, challenges or things that take me way out of my comfort zone.
    And what is the worst?
    To just wait until you feel you are ready. In life, we will never feel ready, for anything. So go with your gut, push through the harder moments and there will be a stronger version of yourself waiting on the other side.
    What has been the biggest challenge you had to overcome?
    Probably my own mindset at times during challenging experiences with depression and anxiety. But I know from hitting rock bottom and pulling myself out of those dark places, (most of the time on my own as I didn’t want to worry anyone) that I wouldn’t be where I am now, doing what I love, helping and guding others. I am now grateful for my journey and those hard times for helping me to grow and become more fearless and resilient.
    What are the future plans for you as health & mindset coach?
    To continue working on myself – healing is a journey, not a destination so that I can serve and help heal others as my happiest and highest self. To broaden my business online so I can reach more people globally and just to carry on being the person I needed when I was younger – I became a health and mindset coach to help others but also as a big giant hug for my younger self.
    – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
    Images: Instagram @coachedbyfrancoise More

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    Try This Lemon-Thyme Chicken With Shaved Brussels Sprouts Recipe For A Quick Weeknight Dinner

    Get ready to serve up serious flavour and texture with this hearty salad. No more boring, bland chicken dinners for you. The combination of zesty lemon and earthy thyme is a match made in culinary heaven. And the best part? This recipe is super easy to make, so you can have a restaurant-quality meal on your table in no time.

    Not only does this lemon-thyme chicken taste amazing, but it’s also packed with healthy ingredients that’ll nourish your body. Trust us, your taste buds will thank you for it!

    Cooking just got a whole lot easier…

    Lemon-Thyme Chicken With Shaved Brussels Sprouts

    A hearty salad to try for dinner tonight. Per serving: 455 cal, 21.5 g fat (4 g sat), 44.5 g protein, 555 mg sodium, 23.5 g carb, 14 g sugars (0 g added sugars), 5.5 g fiber

    Total Time 25 mins

    Course Salad

    Servings 4Calories 455 kcal

    1 Large skillet1 Food processor
    3 tbsp olive oil, divided4 tbsp fresh lemon juice, dividedKosher salt and pepper1/4 cup dried cranberries 1 Pink Lady or Gala apple340 g brussels sprouts, trimmed1 scallion, thinly sliced3 tbsp grated Romano cheese4 boneless, skinless chicken breasts2 tsp fresh thyme leaves1/4 cup toasted hazelnuts
    In bowl, whisk together 2 Tbsp oil, 2 Tbsp lemon juice, and ¼ tsp each salt and pepper; stir in cranberries. Cut apple into thin matchsticks, add to dressing, and toss to coat.Using a food processor with the thinnest blade attachment, slice Brussels sprouts. Transfer to bowl with apples along with scallion and toss to combine; toss with Romano.Heat remaining Tbsp oil in a large skillet on medium. Season chicken with ½ tsp salt and ¼ tsp pepper and cook until deep golden brown, 6 to 7 min. Flip and cook until just cooked through, 2 to 3 min. more. Remove from heat and add remaining 2 Tbsp lemon juice and thyme and turn chicken to coat. Fold hazelnuts into Brussels sprouts and serve with chicken and any pan juices. 

    Keyword chicken, salad

    Do you need more weeknight dinner recipe ideas?

    This Lemon-Thyme Chicken With Shaved Brussels Sprouts recipe was originally published on Women’s Health.

    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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    What’s The Best Time Of Day To Take Vitamins?

    If you’re taking a multivitamin supplement to improve your health, you might wonder, “Is there a perfect time of day to take vitamins?” The answer depends on the type of vitamins you take.

    Your body needs 13 vitamins to function effectively.1a Based on their solubility, these vitamins can be divided into fat-soluble vitamins and water-soluble vitamins. The former contains vitamins A, D, E and K, while the latter group includes the B-complex and C vitamins.1b

    While these nutrients are found in variable levels in food, some people require vitamin supplements to achieve their nutritional needs.

    When is the most appropriate time to take a multivitamin?

    To determine the best time to take your multivitamin, you must first understand the various types of nutrients in your multivitamin.

    Fat-soluble vitamins are better absorbed in your body when taken with higher-fat foods. Because multivitamins typically contain fat-soluble vitamins, including vitamins A, D, E, and K, the absorption of these vitamins is improved when they are taken in conjunction with a meal or snack that contains some fat.2

    Meanwhile, the water-soluble vitamins in your multivitamin (think vitamin C and those eight B vitamins) only require a small amount of liquid in order to be dissolved and absorbed and begin doing their jobs.3

    Should you take your multivitamin in the morning or at night? 

    It essentially comes down to personal preference. However, choosing the morning is considered a good option as you’re more likely to forget to take your multivitamin at the end of a busy day.  

    When should you avoid taking a multivitamin?

    Many believe taking a multivitamin on an empty stomach is a bad idea, especially if they have a sensitive system.

    Sometimes, taking a multivitamin without food can upset someone’s stomach. In particular, probiotics, calcium carbonate, iron, and omega-3 fatty acids might be difficult to digest in an empty GI system.4 This is why Bioplus developed our BIOPLUS® VIT-ALITY MULTI-VITAMIN, MINERAL & ANTIOXIDANT SUPPLEMENT5 with quality mineral forms to ensure they’re soft on your stomach and as effectively absorbed as possible.

    Another thing to consider is that if taken in excess, some vitamins, such as vitamin B12, might have a stimulating effect and potentially interfere with your sleep.6

    If you observe that taking your multivitamin later in the day causes you to stare at the ceiling at bedtime, try altering your regimen to the morning or midday.

    Start your sustained wellness journey today! 

    Not sure which supplements to take? Leading pharmaceutical company Adcock Ingram (Pty) Ltd have a daily vitamin and mineral supplement range, BIOPLUS® VIT-ALITY. For sustainable vitality, every product formulation is designed to give your body the micronutrient support it needs.

    Consider BIOPLUS® VIT-ALITY MULTI-VITAMIN, MINERAL & ANTIOXIDANT SUPPLEMENT5, which includes Vitamin B and Ginseng7, said to reduce fatigue and enhance stamina and endurance.  BIOPLUS® VIT-ALITY C 1000 MG8 contributes to the normal functioning of the immune system,  BIOPLUS® VIT-ALITY D39 contributes to the normal functioning of the immune system,  BIOPLUS® VIT-ALITY B6 + B1210 capsules with folic acid and zinc is a health supplement that reduces tiredness and fatigue,  while BIOPLUS® VIT-ALITY OMEGA 3 1000 MG11 contains essential fatty acids that support the brain function.

    Win a BIOPLUS® VIT-ALITY HAMPER

    This year we’re up for fresh starts and vigorous goal-setting!

    From commuting to conferences, school pick-ups to supermarket sweeps, we can all be run ragged with the breakneck pace of life. Turn your lethargy to vitality without any yawning gaps in between with BIOPLUS® VIT-ALITY.

    We have ten limited edition BIOPLUS® VIT-ALITY hampers to give away. Just like vitamins ensure your health is supported, this hamper is jam-packed with items to help boost your vitality. Each hamper valued at R1000, consists of a laptop bag, ear pods, and a water bottle, presented in a beautiful gift box.

    The BIOPLUS® VIT-ALITY range, brought to you by Adcock Ingram, offers quality vitamins, minerals, and essential fatty acids to supplement and support your lifestyle.

    Follow the Women’s Health social media pages for competition entry details.

    The BIOPLUS® VIT-ALITY range is available at selected Dis-Chem and Clicks stores, as well as selected independent pharmacies nationwide. For more information, visit: https://www.adcock.co.za/ProdVitamins/Bioplus and join the conversation on Facebook.

    2022102810238697

    References: 

    Molecules: A Journal of Synthetic Chemistry and Natural Product Chemistry. A Review of the Extraction and Determination Methods of Thirteen Essential Vitamins to the Human Body: An Update from 2010. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6099991/. Last accessed September 2022.

    Medical News Today. What are fat-soluble vitamins? Available at: https://www.medicalnewstoday.com/articles/320310#_noHeaderPrefixedContent. Last accessed September 2022.

    Healthline. The Water-Soluble Vitamins: C and B Complex. Available at: https://www.healthline.com/nutrition/water-soluble-vitamins. Last accessed September 2022.

    The Upside. 10 Supplements to Avoid Taking on an Empty Stomach. Available at: https://www.vitacost.com/blog/taking-supplements-on-an-empty-stomach/. Last accessed September 2022.

    Bioplus® Vit-ality Multivitamin PI-PIL 0AI-PI024 package insert. Adcock Ingram. 02-2020

    Healthmatch. 5 Vitamins That May Be Causing Insomnia Or Affecting Your Sleep. Available at: https://healthmatch.io/insomnia/vitamins-that-cause-insomnia. Last accessed September 2022.

    Harvard Health Blog. Do ‘energy boosters’ work? Available at: https://www.health.harvard.edu/blog/do-energy-boosters-work-201311156878. Last accessed September 2022.  

    Bioplus® Vit-ality C 1000 mg effervescent tablets package insert. Adcock Ingram. 02-2020.

    Bioplus® Vit-ality D3 capsules package insert. Adcock Ingram.  03-2020.

    Bioplus® Vit-ality B6 + B12 capsules package insert. Adcock Ingram.  02-2020.   

    Bioplus® Vit-ality Omega 3 1000 mg softgel capsules package insert. Adcock Ingram.  03-2020. More

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    “How I Overcame Disordered Eating And Found What Works”

    Foodstagram is a universe on its own. Scrolling through, you’ll find Reels upon Reels of delicious dribbles and salads packed with #healthy ingredients. What you may not find in the caption is people talking about why they’re so into food – healthy food, specifically. Many people are struggling with bad eating habits, but how many actually overcame disordered eating?

    When Jo Hill, the personality behind the popular foodie account @pullupsandpeanutbutter started on a journey where she overcame disordered eating in 2018, she realised that part of her food journey was to also speak about her recovery openly. It formed part of her entry into our very own Women’s Health Fit Foodie competition in 2018.

    “I hadn’t realized at the time that there were other women who could relate to what it was that I’d been through,” she says.  

    How it started

    At the time, Jo was competing in powerlifting competitions and it felt empowering. “It was quite a liberating sport because you’re focusing on the weight that you’re lifting and not what you look like,” she says.

    However, the competitive side of the sport came with restrictions that forced Jo back into uncomfortable territory. In order to compete in her weight category, she needed to lose weight in a very short amount of time for the weigh-in that preceded competitions. “The diet that I was given by my trainer at the time was like 800 calories [a day] and I needed to weigh myself every day,” Jo recalls. While it was only for two weeks, Jo experienced problems, since she had done restrictive dieting like this for years. “I was under-eating so much and my metabolism was just so used to receiving so few calories that I wasn’t losing any weight,” she says. Soon after, she quit the sport for something more mindful.

    The big change

    With this, Jo decided to “flip the narrative” on the content she shared. “I think the first blog post on my website was about me ruining my metabolism through extreme dieting,” she says. Soon thereafter, sharing became part of her journey toward healing.

    This involved gaining weight, which was a scary prospect for someone who’d been so afraid of food for so long that she’d stuck to tiny caloric allowances for years, even eliminating nuts and avocado from her diet (even healthy fats can become scary). “I think that’s when I decided to start creating healthy recipes that I could include and to try and make little challenges for myself to overcome fear foods,” she says. Part of overcoming her fear? Creating decadent treats with healthier ingredients. Enter protein doughnuts and anything chocolate, including low-calorie waffles, brownies and power balls.

    How it’s going

    Through sharing her journey, she realised that many women had unhealthy attitudes towards food and viewed so many things as “bad”. Jo disagrees with this view completely. “There is no messing because there’s not a diet and there’s no finish line. It’s creating a healthy lifestyle that you can sustain,” she says. “And if it’s having a slice of cake, that’s healthy. Yes, it’s obvious it’s not ‘healthy’, but it’s healthy for your mental health.” More

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    Creatine Guide: What It Is, How It Works, Proven Benefits And The Truth On Side Effects

    Fact of the day: creatine is one of the most-researched fitness supplements on the market. And practically all of that research is positive: after an analysis of several existing studies on creatine, the International Society of Sports Nutrition (ISSN) declared that ‘creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.’

    It’s not just athletes that reap the rewards, either. You and I can both benefit from taking it, particularly as females. Women have naturally lower creatine stores than men. We respond better to creatine supplementation and could experience double the performance improvement than males. Besides performance and muscle growth, creatine can also work wonders for PMS symptoms, and feeling your fittest and healthiest self during pregnancy, postpartum and menopause.

    All that said, there’s a little more to it than popping some powder into your protein shake or taking a pill as a pre-workout, and none of you should ever consider putting anything into your body without knowing exactly how and when to take it, and whether what you’re taking is legit. So, we turned to some of the smartest minds in sports supplementation to talk you through the key facts, while breaking down the myths. Spoiler: it won’t cause weight gain, and your kidneys won’t crumble.

    What is creatine?

    In layman’s terms, it’s an ‘amino acid stored in your muscles, brain and gut, and is required for all of the body’s fast, high-energy and demanding activity,’ Dr Stacy Sims, a female physiologist and nutrition scientist, explains.

    ‘It’s a naturally-occurring compound and your body produces under 1g per day in your liver, after you eat protein.’

    It can be obtained through your diet via animal protein, especially red meat and fish, but you’d need to eat inhuman amounts to hit the level available in most supplements available to buy.

    What foods are high in creatine?

    Beef

    Pork

    Salmon

    Chicken

    Venison

    Cod

    Tuna

    What does it do?

    If you’re considering trying creatine, it can help to know how it actually works. Your body has three main energy systems: the aerobic, anaerobic and the APT-phosphagen system. All of these systems use a molecule called ATP (adenosine triphosphate) to carry and release energy.

    During intense bursts of activity, like HIIT workouts, the ATP-phosphagen system is activated and your body generates energy (in the form of ATP) from another molecule called phosphocreatine (PCr). ATP is broken down and energy is released. PCR is what your body needs to replenish ATP (i.e. energy) levels. But you only have a very small amount, which is where creatine supplementation comes in. Props to anyone who’s still with us; promise the next sections aren’t so science-based.

    What are the benefits?

    1. Creatine improves exercise performance

    In one study in 2016, female participants experienced a 15% increase in exercise performance after supplementing with creatine for 10 weeks, compared to just 6% in men – more than double the benefit. Dr Sims says various mechanisms are at play here:

    One is that you will have a greater energy availability through increased ATP turnover during exercise, but you’ll also have delayed neuromuscular fatigue.’

    You’ll get tired less quickly and be able to go for longer, basically.

    2. Creatine increases muscle mass and strength

    Another number for you: 95% of all creatine is stored in your skeletal muscles. So, it makes sense that supplementation can help you gain strength and increase muscle growth.

    How? As well as support for the ATP energy system mentioned above (meaning you’re capable of carrying out more intense workouts and lifting heavier), creatine has been shown to promote muscle gain by drawing water into the muscle, increasing levels of a hormone called IGF-1 (which increases muscle growth) and improving your performance ability and recovery. This has been so well proven that the European Food Safety Authority (EFSA) now recommends creatine supplementation alongside strength training for improving muscle growth in adults over the age of 55.

    3. Creatine improves mood and cognitive function

    Not only has creatine been shown to reduce mental fatigue, which could thereby help you to carry out more frequent/intense workouts, it has also been shown to aid with depressive disorders.

    ‘One review in 2021 on brain health in women found that women with a major depressive disorder who augmented their daily antidepressant with 5g of creatine responded twice as fast and experienced remission of depression at twice the rate of women who took only their antidepressant,’ Dr Sims tells WH.

    4. Creatine counteracts menopausal muscle, bone and strength loss

    For menopausal women, creatine supplementation in combination with resistance training has been shown to counterbalance muscle, bone and strength loss, by ‘reducing inflammation, oxidative stress and bone resorption, while increasing bone formation,’ Dr Sims explains.

    ‘The research suggests that menopausal women taking high doses of creatine (0.3g per kg a day for at least 7 days) may increase muscle mass and function,’ she adds.

    What are the side effects?

    The most common misconceptions around creatine are that you’ll gain weight, or experience bloating or gut issues. Newsflash: not true. ‘This stems from the original “bodybuilding” methods of loading creatine and taking 5g, four times per day, with 1g per kg of bodyweight with carbs,’ Dr Sims explains.

    ‘This combination creates an increase in cellular hydration (i.e. water retention), which can be associated with weight gain and bloating, but taking this amount (over the recommended dosage) is to blame, and the side effects are proven unfounded in women.’

    Strength and conditioning coach Andy Vincent agrees that how you take the supplement is what will determine whether or not you get on with it: ‘Creatine doesn’t dissolve in water, which can cause some women to get an upset stomach, but by starting on a low dose, splitting the dose throughout a day or trying buffered forms of creatine, you rule out the risks.

    ‘Other supposed issues are weight gain and water retention. Weight gain could be aligned with increased muscle tissue, which is one of the best reasons to take creatine, and water retention is intracellular, meaning that it occurs within your cells, and you will not visibly notice it.’

    The supposed kidney troubles you may have heard about are also nothing to panic about. ‘This is a common misconception based on the misunderstanding of creatine’s effects on creatinine and its role in kidney damage,’ says Vincent.

    ‘Creatine is the single most-researched supplement on the planet and no existing studies have reported an effect on kidneys, even when using dosages eight times higher than the recommended.’ Phew.

    Can it cause hair loss?

    If you’ve heard on the grapevine that creatine could cause hair loss, fret not. It’s BS. Vincent sets the record straight: ‘One study in 2009 documented hair loss due to an increase in the hormone DHT (dihydrotestosterone), which could cause hair loss, but this was a study on men and was only done on men who had a specific gene that made baldness more prevalent. It is not a concern for women and has never been observed in any other research.’

    Dr Sims concurs: ‘There is no existing literature to show that hair loss is a side effect of creatine supplementation.’

    Does it affect your sleep?

    Research has shown that supplementing with creatine monohydrate can slightly increase the number of high-energy phosphates in the brain. This can buffer the accumulation of adenosine and ATP between brain cells during wakefulness, which should reduce sleep hunger (i.e. how much you want to sleep), but may also shorten your sleep duration and reduce the time you spend in deep sleep. This is exactly what a study of rats showed. After the researchers added creatine monohydrate to the animals’ food for four weeks, the rats:

    Had an increase in the amount of phosphocreatine in the brain regions important to sleep

    Had less ATP in some brain areas

    Slept 32% less, which was driven by less deep sleep

    Had less “rebound” sleep after sleep deprivation

    Of course, we are not rats, and something to note is that creatine supplementation probably increases brain creatine more in them (about 30% in rats) than in us as humans (5 to 10%). In turn, creatine supplementation is likely to affect sleep more in rats than it is in us. As it stands, there is no published research into the effect of creatine on human sleep, but going on the above, it makes sense that creatine may reduce sleep duration, albeit reducing your sleep ‘hunger’.

    What form of creatine is best?

    It’s a resounding recommendation from Dr Sims and Vincent on creatine monohydrate. Both experts tout it for its bioavailability, meaning you’ll absorb more of the nutrients.

    Best creatine to shop now

    USN Pure Creatine

    The micronised form of pure creatine monohydrate supports muscle performance, growth and power.

    Tip: Avoid blends and products with a long list of ingredients. The purer the better.

    When should you take creatine?

    Both Dr Sims and Vincent are keen to clarify that creatine is neither a post nor pre-workout supplement.

    ‘The aim is to saturate all of your body’s creatine stores, so as long as you take it every day (at any time), you will reap the rewards,’ says Vincent.

    How much should you take per day?

    3-5g per day. ‘This will vary a little depending on your fitness level and body weight,’ Vincent says. ‘Start on the lower end of the scale if you’re petite and go higher if you’re an advanced trainer. It’s also recommended that vegans and vegetarians start at the higher end of the dosage range to get the most performance benefits.’

    ‘This is the ideal dosage proven to improve performance, brain health, bioenergetics and gut health, without any risk of bloating or gut issues,’ Dr Sims reassures us.

    How often should you take creatine?

    Providing your body is A-OK with it, take your creatine supplementation daily. As mentioned, you can split your dosage across each day, if preferable.

    Is creatine bad for you?

    Providing you stick to the recommended dosages advised by Sims and Vincent above and steer clear of blended products or products with a big list of ingredients, it’s totally safe. Use sites such as examine.com or labdoor.com to check whether the creatine supplement you’re considering taking has been tested and cleared for consumption.

    One more thing: make sure you don’t overdo it. If you haven’t taken creatine before, try taking just one and giving yourself a few days to see how your body reacts. Then, if all is well, you can continue with your regular supplementation.

    This article was originally published on Women’s Health UK. More

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

    Sometimes, the hardest time to stay on track with healthy eating is in-between meals. Make snack time healthy with this oat protein balls snack recipe. They’re easy to make and can be prepared during loadshedding. Grab one for your lunchbox or before race day for a little oomph.

    Oat Protein Balls

    Ingredients 

    1 cup whole rolled oats

    2/3 cup coconut flakes

    ½ cup peanut butter

    ½ cup chia seeds

    ½ cup cocoa nibs

    1/3 cup honey or maple syrup

    3 tablespoons coconut oil

    ½ teaspoon vanilla powder

    Method

    Mix everything together in a medium bowl.

    Chill for 45 minutes.

    Roll the mixture into balls and enjoy.

    Store in the fridge.

    Looking for more protein recipes?

    Loadshedding? Try this no-bake Caramel Cream Cheese Balls recipe

    Supercharge your morning with this Protein Berry Porridge recipe

    A breakfast staple, try one of the 26 Protein Pancakes recipes

    Add To Cart

    Lifestyle Food Oats Rolled

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    Coconut Flakes 250 g

    R59 at Woolworths

    ButtaNutt Peanut Butter

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    Nature’s Choice Maple Syrup

    R185 at Faithful to Nature

    Vanilla Powder

    R78 at Woolworths

    Faithful to Nature Chia Seeds

    R79 at Faithful to Nature

    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