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

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

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      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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      This Crunchy, Buttery Macadamia Nut Pie Is So Satisfying

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      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

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      in health and weelbeing

      This Is Why You’re Starving After An Intense Day At The Office

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      Can you barely make it through the door after a day at work without nose-diving into a bowl of hummus? You may think it’s boredom or stress levels making your appetite surge after an intense day in the office, but research shows that mental exhaustion can be just as appetite-inducing as physical work.

      Studies, such as a paper from 2022 published in Current Biology, show when we’re focussing on a mentally straining task our brain not only gets fatigued but also becomes hungry.

      Every cell in our body needs the energy to function, says Nuna Kamhawi, a registered nutritionist and coach – and that includes our brain.

      ‘Our digestive system, our muscles and even our brain is using up energy in those moments of complete relaxation. So it’s no surprise that when our organs work harder, they require more energy to function – and that’s not just true of our muscles when we exercise, but also of our brains when we go into deep focus.’
      Nuna Kamhawi

      Enter glutamate

      The same paper found that when we’re focused and concentrating on a mentally exhausting task (we hear you with those end-of-month reports) it can cause, potentially, a toxic by-product to build up in the front part of the brain called the prefrontal cortex. This by-product, called glutamate, Kamhawi explains, may ‘also be the reason for the signs of fatigue we experience after a long day of deep work.’

      But, how come it makes us grab for a snack, to suppress our appetite? ‘Intense thinking requires more energy from calories, which is the reason why stress and anxiety can cause an increase in appetite in some individuals,’ says Kamhawi.

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

      And although the build-up of glutamate is more centred around fatigue, when we’re tired our stress hormones means our appetite will also change. So, if we’re regularly pulling late nights trying to meet deadlines, and you’re trying to quit sugar, how can you fuel your hungry brain on healthy options?

      Kamhawi explains, ‘It’s really important to ensure you have a balanced diet, full of variety, colour, taste and textures so that you don’t miss out on any of the essential macro and micronutrients.’

      Here are the three food groups you should include:

      Complex carbohydrates

      ‘Our brain’s main source of fuel is glucose, which means it’s crucial to include ample carbohydrates in your diet,’ explains Kamhawi. Switch simple carbs like sugary snacks and white rice or bread for complex carbs like wholemeal bread, brown rice and brown pasta. Also, pair them with a good source of protein (meat, fish, beans, pulses) and healthy fats (like olive oil or avocado) to reduce the blood sugar spike and crash and have energy that lasts longer.

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

      Omega-3

      ‘This is a major building block of the brain and plays an important role in memory and cognition. To get your daily dose add oily fish, such as salmon, mackerel or fresh tuna to your diet, or other foods such as walnuts, chia seeds or food supplements,’ Kamhawi adds.

      Anti-oxidants

      ‘These protect the brain from oxidative stress, which causes cognitive decline. Stick to brightly coloured fruits and vegetables- the brighter the colour, the higher the concentration of antioxidants. Choose vegetables full of beta-carotene, like carrots, Lycopene is also found in tomatoes, while anthocyanins are found in blueberries,’ says Kamhawi.

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

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      Magnesium Is Brilliant For Sleep And Cramps – Here’s How To Get Enough Of It

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      Amid wellness trends like sea moss and custard apples, there’s one classic yet oh-so-important nutrient dominating the industry: magnesium. Magnesium-rich foods are continuously trending on Google as people take to the search engine to find the simplest ways to top up on this nutrient – but do you know exactly why it’s so important?

      ‘Magnesium is an essential mineral that is involved in over 600 cellular reactions in the body, from supporting brain function to maintaining a healthy heartbeat and making DNA,’ says nutritionist Eli Brecher.

      Sounds important, right? Yet, up to 30% of people are at risk of low magnesium levels.

      What are the benefits of magnesium?

      As Brecher said, magnesium is associated with many, many processes in the body. But getting enough of it comes with certain benefits, including:

      Exercise performance

      A study from the University of East Anglia looked at 2,570 women aged 18 to 79 years old and found that those who had the highest intake of magnesium had more muscle mass and power. It was even shown to be more important than protein intake when it came to improving fat-free mass.

      PMS reduction

      A report from the Magnesium Research Journal found that magnesium supplementation can prevent or reduce symptoms of dysmenorrhea, PMS and menstrual migraines.

      READ MORE:5 Quick-Fix Food Remedies That Do Everything From Flatten Abs To Tame PMS

      Muscle support

      Magnesium is thought to be effective at reducing muscle cramping, with a 2021 Nutrition Journal study reporting that magnesium improved nighttime leg cramping in sufferers. Meanwhile, the reduction in PMS pain includes stomach cramps, as it’s thought to reduce uterus cramping.

      Improved sleep

      Magnesium is a popular pre-bed supplement and, according to The Sleep Foundation, magnesium may relax the central nervous system and cause chemical reactions in the body that increase sleepiness. A 2021 paper reported that older adults with insomnia who took 500 milligrams of magnesium a day for eight weeks fell asleep fast, stayed asleep longer, reduced nighttime awakenings and increased their levels of naturally circulating melatonin.

      Foods high in magnesium

      According to Brecher, the best foods for magnesium include:

      Green leafy vegetables like spinach (around 12mg of magnesium per 100g) and kale (44g of magnesium per 100g)

      Pumpkin seeds (262mg per 100g) and flax seeds (392mg per 100g)

      Almonds (285mg per 100g) and cashews (292mg per 100g)

      Avocado (58mg per medium fruit)

      Dark chocolate (232mg per 100g)

      Wholemeal bread (82mg per 100g)

      But did you know you can get extra magnesium by absorbing it through the skin?

      “Adding some Epsom salts (magnesium sulphate) to a bath is a great way to soothe sore muscles and aid recovery after exercise while winding down in the evening,” says Brecher.

      READ MORE: 10 Signs You May Have a Magnesium Deficiency

      How to make sure you get enough magnesium

      Before you start adding more magnesium to your diet, check if you’re already getting enough. ‘The UK recommended daily allowance for magnesium is 300mg for men and 270mg for women,’ says Brecher.

      ‘In theory, you can get all the magnesium you need from a healthy, balanced diet. However, so many of us don’t eat a balanced diet – at least not consistently, day in, day out – and many of us are not meeting our daily requirements for magnesium.’

      There are a couple of ways you can help your body make the most of your magnesium intake:

      Pair it with vitamin B6

      The amount of vitamin B6 in the body determines how much magnesium will be absorbed. So, if you take a multivitamin containing B vitamins, or a B-vitamin complex, take this alongside eating your magnesium-rich foods to optimise absorption,’ says Brecher.

      Time your other minerals

      ‘Taking zinc supplements and eating calcium-rich foods at the same time as magnesium-rich foods both reduce how much magnesium you absorb, so it’s a good idea to have these at different times,’ Brecher adds.

      Get the right supplement

      There are many types of magnesium, so if you think it’s time to test a supplement, make sure you choose the right one.

      ‘For example, magnesium glycinate may be helpful for sleep and anxiety, magnesium threonate may support brain function, magnesium malate may help support energy levels, while magnesium citrate can have a slight laxative effect, so may be helpful for constipation,’ says Brecher.

      There are some people who need to be more cautious than others when it comes to their magnesium intake. ‘People following a restricted diet (low in vegetables and nuts) may not be getting enough magnesium in their diet, and low magnesium levels are more common in older adults, as magnesium absorption from the gut decreases with age.

      ‘Certain gastrointestinal conditions such as Crohn’s and coeliac disease have been associated with magnesium deficiency, and various medications may deplete magnesium or make it harder to absorb, including blood pressure medications, antibiotics or diuretics,’ explains Brecher.

      Adding Supplements To Your Diet

      And before anyone starts changing their diet or adding supplements, it’s always best to check in with your GP. Overdoing the magnesium can cause diarrhoea, according to the NHS, so it’s important not to eat too much. ‘Magnesium can also interact with common medications, so always speak to a healthcare professional before taking supplements,’ advises Brecher.

      Solal Magnesium Glycinate

      The Real Thing Tri-Mag

      This article was originally published by Chloe Gray on Women’s Health UK.

      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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      How One Personal Trainer Lost 30kg – And Kept It Off

      by

      Trying to lose weight is no easy feat. Almost everything you do comes into play, from working out, eating well and even sleep. But personal trainer Kelly Smith lost 30kg – and kept it off. Here’s exactly how.

      The gain

      At one point personal trainer Kelly Smith, 27, weighed 100kg. She felt uncomfortable in her body and out of place at work – where the super-fit roamed and reigned. “I was instructing people to do all these exercises: push-ups, burpees and thought to myself, ‘I can’t even do that myself’,” she recalls. “What kind of trainer am I when I can’t do anything physically myself? I chose this profession. I need to look the part.” These thoughts formed the impetus that pushed Kelly to pursue weight loss as a goal. To start, she already had access to a free gym membership as a trainer, so she followed the script she’d been handing out to countless clients. 

      But Kelly had a deep-seated penchant that she’d been cheekily avoiding – she loved junk food. She was convinced that she could out-train her diet of Coca-Cola and chips (a habit she’d honed since her tertiary days, where cheap chip rolls were easy to obtain and even easier to consume). During her studies, she’d tuck herself away and enjoy KFC away from prying eyes. Working in the health and fitness space made Kelly ashamed of her habit. “I thought, ‘If I train extra and don’t diet, it’ll be fine,’” she says.

      The change

      As a trainer, her eating habits hadn’t changed much and her fledgling efforts at the gym weren’t showing the results she’d hoped for. So, she enlisted the help of a trainer for extra motivation and found a nutritionist who could curate her diet. “I realised you kind of have to diet to get to where you want to be,” she says. 

      But it was a big change. The first to go? Sugary drinks. As a substitute, Kelly opted for sugar-free options and found healthier substitutes such as protein pumpkin doughnuts, instead of the refined kind. She also recorded everything she ate using a calorie tracking app and kept at it, through trial and error for two years. 

      Her training involved lots of weighted workouts and only 20 minutes of cardio. On top of that, she joined in on the daily HIIT classes she taught. “I think that’s what pushed me to get to my weight loss goal as fast as I did,” shares Kelly. 

      She would send her coach her data and, together, they built options into her menu. So, she could pick between a chicken salad for lunch or tuna and vegetables. They also built ‘fun foods’ into her diet: 200 calories that Kelly could play around with, so she didn’t feel too restricted. This often included chocolate protein bars, something she relished. “This made it enjoyable for me to not keep going back to my old habit of getting quick little takeaways,” she says.

      A new lease on life

      Now at her ideal weight of 70kg and having lost 30kg, Kelly feels fantastic. She also started competing in bikini fitness competitions and has gone on to become successful in her field – having won six gold medals, four overall trophies and even represented South Africa on the world stage. “It’s been a long journey with its fair share of downfalls and uprisings, but I feel it’s a story that a lot of women could be inspired by,” muses Kelly. 

      Kelly’s tips

      Find Substitutes

      “There are substitutes for everything that you like. Yes, it doesn’t taste the same, but spice it up a little and you’ll get there.” 

      Be Consistent

      “Anything is possible once your coach understands you, as well as your training and your eating habits.” 

      Be Accountable

      “I had someone that was checking my form for me, someone motivating me to get to all the things I needed and then in that, found a gym community.” More

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      How To Braai Like A Pro

      by

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

      1. The Oil

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

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

      2. The Marinade

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

      3. The Sauce

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

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

      4. The Carving

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

      5. The Kit

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

      Grillight Tongs with LED Flashlight

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

      Braai Brush

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

      Megamaster Basting Brush And Bowl

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

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