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      What Is The Macrobiotic Diet – And Can It Help You Lose Weight?

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      Rooted in Japanese culture, the macrobiotic diet espouses the Asian yin-yang philosophy and is all about bringing balance to your plate, and by extension, your body. It’s also endorsed by celebs like Ariana Grande, Gwyneth Paltrow and Sting. If you like whole grains and soup or are looking to try something new, this is the diet for you.

      Meet The Expert: Carla Chait is dietician and expert in macrobiotic eating

      The history of the macrobiotic diet

      The macrobiotic diet started in the 19th century. “Sagen Ishizuka, a Japanese army doctor trained in Western medicine during this time, became disillusioned with his craft when he was unable to cure himself of his own ailments using the allopathic approach to healing,” says Chait. He started experimenting with diet and postulated that the balance between potassium and sodium in the body is the foundation of health. He called for a rejection of the foundations of the Western diet (meat, sugar and dairy) and wanted a return to the traditional Japanese diet that prizes miso soup, brown rice, pickles and seaweed. “Ishizuka healed many patients with his approach to diet and health and became famous throughout Tokyo as the ‘Anti-Doctor Doctor’,” says Chait.

      So… what is the macrobiotic diet?

      You don’t need to buy the entire Japanese grocery store to get the benefits. The diet focuses on whole grains, legumes, vegetables and yes, seaweed as the principal foods, says Chait. Added to that are white-meat fish, nuts and fruits.

      What can you expect on the macrobiotic diet?

      While you’d be mistaken for thinking the diet, while being whole foods focused, is just a dolled-up vegetarian diet, you’d be wrong. Key differences include its ideological and energetic bases. The idea is that by eating the right foods, you can powerfully affect your health and well-being. Prized is food that is locally grown, less processed and options low in saturated fats.

      “People eating a Macrobiotic diet can expect increased physical stamina and mental clarity,” says Chait. “Eating whole foods gives one a ‘whole’ or expansive view of the world. Eating Macrobiotically not only changes one’s health then but also changes one’s life.”

      Will it help you lose weight?

      Since the diet prizes fibre and downplays fat content, you could very well shed kilos. “A high-fibre diet ensures that the digestive system is toned and functioning properly, while also stabilizing blood sugar,” says Chait. “The fat sources in the diet are largely mono- and polyunsaturated, which is good for heart health. Eating Macrobiotically will improve one’s overall health and ensure that energy is flowing smoothly through the body so that excess weight is discharged.”

      Who does it work best for?

      Well, since most dietary recommendations prize the upping of fruits and vegetables and whole grains, it comes as no surprise that this diet will work well for pretty much anybody. “The diet is especially helpful for those who have had a lifetime of poor food choices, leading to stagnation and disease,” says Chait. “For those, the diet is truly miraculous in restoring health and well-being.” Research backs this up. One study showed that macrobiotic diet can lower cholesterol and blood pressure, leading authors to think that it might be a great diet for people dealing with cardiovascular problems. Another study posited that it’s a diet associated with decreased cancer rates. In cancer patients, macrobiotic diet has been known anecdotally to yield results and is associated with decreased cancer risk. However, more research is needed to confirm the benefits of this diet on cancer.

      And it works for women, too. “Women consuming macrobiotic diets have modestly lower circulating oestrogen levels, suggesting a lower risk of breast cancer. This may be due in part to the high phytoestrogen content of the macrobiotic diet,” one study’s authors noted.

      Any supplementation required?

      Per one study, there’s a decrease in vitamin B12, vitamin D and calcium with people on the diet. But compared to National Health and Nutrition Examination Survey, this diet outperformed in terms of being anti-inflammatory and health-giving.

      Try these two recipes from dietician Carla Chait to get in on macrobiotic eating.

      Miso soup with daikon and shiitake

      Prep Time 15 minutes minsCook Time 15 minutes mins

      Course Appetizer, Main Course, SoupCuisine Japanese

      4 dried shiitake mushrooms1 tsp dried wakame leavesWater for the soup1.5 cups halved and sliced daikon radish1 tbsp barley misohandful chopped spring onion for garnish
      Soak the dried shiitake mushrooms in a bowl of water for 10 minutes to soften, remove the stems, and slice thinly.Soak the dried wakame leaves in a little water for 5 minutes to reconstitute and slice the leaves into small pieces.Place the sliced mushroom, wakame pieces, and the sliced daikon radish into a pot and add 3 cups of water.Bring to a boil and cook, covered, for 5 minutes.Purée the miso paste in a bowl with a little of the soup broth and then return the miso purée to the soup, stirring gently.Simmer, uncovered, for a further 3 minutes.Garnish each bowl of soup with chopped spring onion.

      Keyword miso soup, soup

      Fried rice with tofu and vegetables

      Prep Time 20 minutes minsCook Time 10 minutes mins

      Course Main CourseCuisine Chinese, Healthy, Japanese

      1 tbsp sesame oil½ cup diced onion½ cup sliced celery½ cup quartered and sliced carrots1 cup crumbled tofu2 cups cooked brown rice1 tbsp water1 tbsp soya saucechopped parsley for garnish
      Heat the oil in a frying pan.Add the onion, celery, and carrot and sauté for 2 minutes. Stir in the crumbled tofu.Layer the rice over the vegetable and tofu mixture and pour the water down the side of the pan.Cover and cook on low heat for 5 minutes.Stir in the soy sauce and cook for a further 2 minutes.Garnish each serving of fried rice with chopped parsley.

      Keyword fried rice, healthy fried rice More

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      Why Does It Feel So Much Harder To Lose Weight When You’re Short?

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      Putting on 2kg when you’re 1.8m tall is NBD — you might not even notice it. But to lose weight when you’re short? It can feel like a 🚨🚨🚨 situation. But here’s where things get really, really frustrating: Losing those same 2kg is also way harder when you’re short.

      “Short women have slower metabolisms,” explains Dr Craig Primack, president-elect of the US Obesity Medicine Association. “The average woman has a basal metabolic rate (BMR) of 1 400 calories (5 852kJ) per day. That means, if she lies in bed for 24 hours, she will burn 1 400 calories (5 852kJ). But I see women who are shorter than 1.5m with BMRs of 1 200 calories (5 016kJ), and some who are 1.7m or so at 1 750 (7 315kJ) or more per day.”

      Why Is Life So Unfair, Though?

      The short (lolz) answer: The smaller your body, the less energy it needs — and the less it burns.

      The longer version: Short frames naturally have less lean mass on them, Primack says. Lean mass includes your muscles, organs, bones, connective tissues — basically everything that isn’t fat or water. Lean mass is the biggest factor in how many calories/kilojoules you burn at rest, walking to work, or crushing it in the gym.

      In fact, research published in the medical journal PLOS ONE explains that the size of people’s kidneys, brain, liver and muscles accounts for 43 percent of differences between peoples’ basal metabolic rates. And, yes, organ size is proportional to overall body size and height, with short women having smaller vital organs than taller ladies, says nutritionist and strength coach Marie Spano.

      As if that weren’t sucky enough, shorties also tend to have less muscle. After all, it takes less muscle to power a short leg than it does a long one. Spano notes that each 0.5kg of muscle burns about six calories (26kJ) per day at rest – before factoring in things like exercise that up the burn.

      But if you’re a shawty, there are ways you can outsmart your naturally slower metabolism.

      How To Lose Weight When You’re Short

      1. Eat for your needs.

      You know that whole “stay in your lane” saying? It totally applies to the food on your plate, too. Match your meals and snacks to your personal hunger levels and energy needs, rather than assuming you can lose weight eating the same number of calories/kilojoules that taller ladies can, says registered dietician Betsy Opyt. So as much as you might want to, maybe don’t eat the same exact brunch and two mimosas as your super-tall bestie.

      If you really start paying attention to your hunger signals, you may automatically start eating less. After all, how starving you are is a reflection of your metabolic rate, according to one study from the American Journal of Clinical Nutrition. People with higher metabolic rates (think: tall people) are generally hungrier than those (ahem, shorter ladies) with slower metabolisms.

      2. Lift heavy.

      Even if you can’t make yourself grow a few centimetres, you can still catch up to your tall friends’ metabolic rates, Opyt says. The key is building lean, metabolically active muscle. (No, you can’t change the size of your organs.)

      That’s why she and Spano encourage all of their shorter clients to incorporate strength training into their workout routines. Primack votes for lifting weights at least two to three times per week, prioritising heavy weights and moves that work several muscles over using lighter weights and only working one muscle at a time. “It is better to lift a 10kg dumbbell once than a 0.5kg dumbbell 20 times,” he says. “Exercise to muscular failure stimulates the muscles even more.”

      3. Put back more protein.

      Protein is awesome for weight loss because it’s so satiating, putting the kibosh on blood-sugar swings and triggering the release of feel-full hormones. Obviously, when you’re trying to cut calories/kilojoules, that can help.

      But if you’re trying to adopt the metabolism of a much taller individual, you’re also going to need protein to build muscle, says Spano. A 2018 review published in the Journal of the International Society of Sports Nutrition shows that to get the most muscle-building out of your workout, you should eat 0.4 to 0.55 grams of protein per kilogram of your body weight four times per day. For a 68kg woman, that works out to four meals of 27 to 38 grams of protein each.

      4. Pay attention to vitamins and minerals.

      To lose weight, you have to take in fewer calories/kilojoules than you burn per day. There’s just no getting around it. Unfortunately, that means, to lose weight, you might have to cut calories/kilojoules pretty low — sometimes to 1 200 calories (5 016kJ) or even less per day.

      And hanger isn’t the only issue you’ll deal with if you’re cutting cals. It can also be hard to get all of the nutrients you need when you’re taking in less food, Spano says. Talk to your doctor or a registered dietitian to determine if you need to take a multivitamin or a fibre, calcium or other supplement. Primack adds that you should never go lower than 1 200 calories (5 016kJ) without the supervision of a bariatric or weight-loss doctor who can monitor your nutrient needs and minimise any muscle loss.

      K. Aleisha Fetters is a certified strength and conditioning specialist, training clients both in-person and online.

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

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      Um, Can You Drink Black Coffee While Intermittently Fasting Or No?

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      There are a few agreed-upon pleasures in life: Food is definitely one of them, coffee’s a close second, followed by photos of Ryan Gosling doing literally anything. Intermittent fasting—while, yeah, can help with weight loss—takes away one of those pleasures for hours on end (if you’re doing the 16:8 diet, for example, you go 16 hours each day without food).

      So here’s my question: You can look at all the Ryan Gosling photos you want in that 16-hour fasting time frame…but that won’t satiate you (no offence, Ryan). So can you at least have coffee, or does the world continue to be a cruel and unusual place?

      What is intermittent fasting?

      Intermittent fasting is a type of eating that only allows eating in certain periods of time. The window in which you’d eat varies largely, depending on what’s best for your body and the kind of approach you’d like. This could mean having your first meal at 12pm, with your last meal at 8pm, or vice versa. There’s no evidence that intermittent fasting yields better results than any other diet, but hey, different strokes for different folks.

      Can you have coffee while fasting?

      Good news: You can have coffee in the morning—as long as your coffee doesn’t have calories, says Abbey Sharp, dietitian and blogger at Abbey’s Kitchen. That means you need to drink it black. “You cannot add sugar or dairy because that would add calories, fat, sugar, and therefore stop the fast,” she says. (FYI: Liquid calories count during fasting, too).

      If you can’t stomach black coffee (and tbh, not everyone can), no-calorie sweeteners like Stevia can help you out. They’re still allowed while fasting because they don’t impact insulin or blood-sugar levels, says Sharp.

      The caveat

      However, if you’re at risk for diabetes, steer clear of sweeteners, per the WHO, which advises against using them. That’s because there might be a mildly increased risk of type 2 diabetes and cardiovascular diseases.

      So, coffee lovers can officially breathe a sigh of relief. But there is something you should keep in mind: Coffee on an empty stomach can irritate your gut. It can also worsen symptoms of heartburn or irritable bowel syndrome, says Sharp. Even more: “Having coffee on an empty stomach may also amplify any feeling of jitteriness and anxiety because it’s absorbed much faster,” she says. But that’s only a possibility since coffee affects everyone differently.

      And even if you’re not a coffee drinker, you don’t have to solely stick to water while intermittent fasting. Any calorie-free drinks—like sparkling water, black tea, and even sparkling flavoured water is totally fair game, says Sharp.

      So it looks like you can resume your daily routine of checking Ryan Gosling’s social media accounts over coffee. Wait…is that just me?

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

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      How To Lose Weight If You Don’t Know Where To Start, According To A Dietician

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      Weight loss. Just two words that carry so much, from the many, many (seriously, so many) diets to the multitude of mind-hacking that comes with it. A lot of work needs to go into it to try and shift kilos. But how to even begin to lose weight, if you’re not sure where to even start? As is our style, we turn to experts first. “As a registered dietician, I’m here to help you navigate a sustainable approach to achieving overall health and wellness that goes beyond short-term weight loss goals,” says dietician Gabi Meltzer. “I would love to help you shift your perspective from quick fixes and temporary results to building healthy habits that prioritise your well-being, both physically and mentally.”

      That means giving up fad diets, or quick fixes that promote a huge amount of weight loss in a short space of time. Per a dietician, here’s how to really begin your weight loss journey – and not have it end in tears of frustration.

      Meet The Expert: Gabi Meltzer is a registered dietician in Cape Town

      To lose weight, prepare for a mindset change

      That means re-looking your ideas around weight loss and what that really means to you. Do you need to look hot for a date that’s right around the corner? Or do you want to feel better, move better? Either way, turn to sustainable approaches rather than quick fixes. “To break free from the vicious cycle of fad diets, a change in mindset is necessary,” says Meltzer. “Instead of fixating on the number on the scale, shifting the focus toward cultivating healthy habits that contribute to our overall well-being is the most sustainable.”

      Focus on your eating habits first

      Per one paper that evaluated different studies on weight loss, “Healthier eating, but not physical exercise accounted for goal-setting-induced weight loss.” To help, try writing down everything you eat. Is it a lot of pizza or late-night pies and fewer than the recommended five-a-day of veggies and fruits? Writing things down can give you that distance and perspective needed to alter your eating habits.

      See a dietician

      Professional guidance can help move the needle since they’re expertly trained to give you those tips and encouragement when trying to lose weight. It’s a big feat – and you don’t have to go it alone.

      Try intuitive eating

      Here’s a popular trend that could actually help. “This is a self-care and body kindness framework that can be helpful in reconnecting to our body’s innate cues,” says Meltzer. Eat when you’re hungry and not when you’re bored or overwhelmed. It’s also a way to rebuild trust in yourself, especially if you struggle with binges. “[It’s about] learning to trust our bodies to make choices that truly nourish us, both mentally and physically,” adds Meltzer.

      Find an exercise you actually like

      Moderate exercise goes hand in hand with slimming down. But the key to sustaining your regimen lies in finding something you like to do. “Engaging in activities we genuinely enjoy can transform exercise from a chore to a pleasurable experience,” explains Meltzer. “When you find the type of movement that makes you feel energised, less stressed, happier, and more connected to your body and what it is able to do, you are likely to want to make this form of movement a regular part of your life.”

      Be gentle with yourself

      Real, sustainable weight loss takes time, so allow yourself to go slowly. That means you’ll be in this for the long haul. One way to think about it? Instead of focusing on what you’re eliminating, focus on what you’re bringing to the table. “Rather than fixating on strict rules or demonising certain foods or food groups, focus on adding more opportunity for a wide range of nutrient-dense foods,” says Meltzer. Keen to try new veg? Explore new recipes! You’ll find yourself free from restriction and less bored.

      Learn to accept your body

      Hating yourself will get you nowhere, and any problems you think will be solved through weight loss will likely still be there when it’s all gone. “Learning to appreciate and respect your unique body is essential for mental well-being and sustainable healthy habits,” says Meltzer. More

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      These Are The 20 Best Healthy Snacks For Weight Loss

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      If you’ve ever snacked your way through a jar of peanut butter in a day, you’re probably pretty damn convinced that snacking is your worst enemy when it comes to weight loss. But yeah, no. Snacks (you know, the healthy, well-portioned kind) can help ensure you don’t get so damn hungry you just say “screw it!” and give up on your whole diet. Still, whipping up your own perfectly portioned snack is way easier said than done. (Honestly, who knew a serving of peanut butter was only two measly tablespoons?!) Make things a whole lot easier on yourself and whip up these nutritionist-approved best healthy snacks for weight-loss snacks instead.

      1. Trail mix

      “My ideal healthy snack combines a little of each of the macronutrients—protein, carbohydrates and fats,” says dietician Kath Younger. “I love to rely on the combination of nuts and fruits, either fresh fruit or dried fruit for a longer shelf life. A small handful of trail mix is one of my favourite snacks that won’t spoil my appetite for my next meal.”

      Make it: Combine equal parts unsweetened dried fruit and unsalted roasted nuts (sorry, no M&Ms this time). Reach for a quarter cup of the mixture when you need a boost.

      Per serving: 682 kilojoules, 9 g fat (1 g saturated), 19 g carbs, 13 g sugar, 3 mg sodium, 2 g fibre, 5 g protein.

      The Master Trail Mix

      This mix, with pumpkin seeds and cranberries, will keep you going.

      On The Go Trail Mix

      Cashews, cherries and chocolate drops add sweetness to this nourishing mix.

      Woolworths Trail Mix

      This nut-based trail mix delivers nutrients and trace minerals.

      2. Yoghurt with nuts and berries

      Younger adds a sprinkle of nuts to protein-rich fat-free yoghurt for some satiating healthy fats. A small handful of berries or another chopped fruit will add texture and sweetness, plus filling fibre. It might sound basic, but it’s a classic snack for a reason.

      Make it: Combine 1/2 cup Greek yoghurt, 2 tablespoons chopped nuts, and 1/2 cup berries in a bowl.

      Per serving: 858 kilojoules, 11 g fat (0 g saturated), 13 g carbs, 7 g sugar, 43 mg sodium, 1 g fibre, 16 g protein.

      3. Sliced tomato with a sprinkle of feta and olive oil

      This savoury dish will make your taste buds happy. Tomatoes pack umami flavour, while feta adds tang and a little bit of salt.

      Make it: Slice 1 medium tomato (or slice up 1/2 cup of cherry tomatoes), and top with 28g feta and 1 teaspoon olive oil.

      Per serving: 556 kilojoules, 11 g fat (5 g saturated), 5 g carbs, 4 g sugar, 265 mg sodium, 1 g fibre, 5 g protein.

      4. Shrimp and cocktail sauce

      Shrimp are a great source of lean protein, and it’s easy to find them pre-cooked in any supermarket. (Plus, it makes snack time feel way fancier!)

      Make it: Combine eight cooked, peeled, deveined shrimp with 1/4 cup cocktail sauce for dipping.

      Per serving: 527 kilojoules, 1 g fat (5 g saturated), 16 g carbs, 4 g sugar, 432 mg sodium, 1 g fibre, 14 g protein.

      5. Baby carrots with hummus

      Carrots and hummus are great snacks as is, but adding a sprinkle of seasoning will make your taste buds extra happy.

      Make it: Sprinkle 1 teaspoon of seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

      Per serving: 987 kilojoules, 12 g fat (5 g saturated), 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fibre, 6 g protein.

      6. ‘Banana split’

      Dietician Robin Plotkin suggests a healthy version of the classic dessert by halving a banana, then topping it with yoghurt and nuts. It’s a delicious combo of carbs, protein, and healthy fat—more importantly, it’s super fun to eat.

      Make it: Slice a small banana in half vertically. Top the open banana face with 1/4 cup non-fat Greek yoghurt and 2 tablespoons of chopped walnuts.

      Per serving: 1013 kilojoules, 10 g fat (1 g saturated), 33 g carbs, 18 g sugar, 23 mg sodium, 4 g fibre, 10 g protein.

      7. Egg on toast

      This healthy snack is great for breakfast lovers—it’s as satisfying as a meal, but the slightly smaller portion size won’t weigh you down. Plotkin recommends using hard-boiled eggs for convenience, which you can make ahead or buy. If you have access to a stove, you can also opt for a scrambled or fried egg.

      Make it: Toast a slice of whole-grain toast. Top with one egg, cooked to your preference.

      Per serving: 761 kilojoules, 6 g fat (2 g saturated), 20 g carbs, 4 g sugar, 221 mg sodium, 3 g fibre, 11 g protein.

      8. Chocolate milk

      This might seem like just something for kids, but it legit is a pretty great snack—especially for replenishing post-workout thanks to the simple carbs from the chocolate and the milk’s lactose.

      Make it: Stir 1 tablespoon chocolate syrup into 1 cup 2 per cent milk.

      Per serving: 728 kilojoules, 5 g fat (3 g saturated), 25 g carbs, 21 g sugar, 134 mg sodium, 1 g fibre, 8 g protein.

      9. White beans and olive tapenade

      “Lately, I’ve been obsessed with Kalamata olive tapenade,” says dietician Kendra Tolbert. “It’s a great combo of fibre, fat, protein and resistant starch that’ll keep you full and satisfied.” Tolbert eats it by the spoonful, but you can also scoop it up with a few whole-grain pita chips or cucumber slices.

      Make it: Mix 1 teaspoon tapenade with 1/2 cup canned white beans (drained and rinsed).

      Per serving: 728 kilojoules, 4 g fat (0 g saturated), 20 g carbs, 1 g sugar, 121 mg sodium, 6 g fibre, 6 g protein.

      10. Dates and pistachios

      “It’s the usual fruit and nuts combo, but a little more sophisticated,” says Tolbert. Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert.

      Make it: Combine 2 pitted dates with 2 tablespoons pistachios.

      Per serving: 891 kilojoules, 7 g fat (1 g saturated), 40 g carbs, 33 g sugar, 35 mg sodium, 5 g fibre, 4 g protein.

      11. Edamame with sea salt

      Plotkin loves sprinkling edamame, in its shell or out, with a bit of sea salt. In addition to plant-based protein, you get fibre and a good dose of potassium.

      Make it: Drizzle 1/2 cup shelled edamame with 1 teaspoon olive oil and a pinch of sea salt.

      Per serving: 586 kilojoules, 8 g fat (1 g saturated), 8 g carbs, 2 g sugar, 481 mg sodium, 1 g fibre, 8 g protein.

      12. PB-chocolate apple ‘nachos’

      This sounds crazy-indulgent, but it’s actually a well-balanced snack, says Plotkin. You’ll get protein and lots of fibre, which will help slow the digestion of the little bit of added sugar from dark chocolate (preventing a mid-afternoon crash).

      Make it: Thinly slice a medium apple, then drizzle them with 1 tablespoon natural peanut butter and 15g melted dark chocolate.

      Per serving: 1058 kilojoules, 13 g fat (4 g saturated), 35 g carbs, 25 g sugar, 74 mg sodium, 7 g fibre, 4 g protein.

      Buttanutt Peanut Butter

      This creamy nothing-but-nuts mix smooths over everything from oats to crackers.

      Simple Truth Smooth Peanut Butter

      This roasted peanut butter has no sugar added.

      Faithful To Nature Crunchy Peanut Butter

      This crunchy peanut butter adds texture, taste & plant-based nutrients to your meals.

      13. Microwave egg taco

      Get creative with your microwave and make a tasty snack with enough protein to carry you to your next meal.

      Make it: “Crack one egg into a microwave-safe mug and cook for 90 seconds,” says Plotkin. Immediately stir in 15g shredded cheddar, then serve inside a small whole-wheat tortilla.

      Per serving: 761 kilojoules, 10 g fat (5 g saturated), 11 g carbs, 1 g sugar, 360 mg sodium, 3 g fibre, 11 g protein.

      14. Roasted chickpeas

      “If you’re craving something salty and crunchy, roasted beans are a much better option than chips thanks to their combo of protein and fibre, says dietician Jessica Levinson.

      Make it: Rinse and drain a can of chickpeas, then toss them with 1 1/2 tablespoons olive oil, salt, pepper, and whatever spice you want. Roast at 400° F for 30 minutes. Let cool slightly, then eat. One batch makes three servings.

      Per serving: 669 kilojoules, 8 g fat (1 g saturated), 17 g carbs, 2 g sugar, 292 mg sodium, 4 g fibre, 5 g protein.

      15. Almond butter crackers

      “Peanut butter crackers serve as a quick option for people on the run, but the pre-packaged snack can have many hidden ingredients and kilojoules,” says dietician Shamera Robinson. DIY it instead.

      Make it: Spread 1 tablespoon almond butter (or any nut or seed butter) between 28g whole grain crackers.

      Per serving: 974 kilojoules, 12 g fat (2 g saturated), 23 g carbs, 2 g sugar, 227 mg sodium, 5 g fibre, 8 g protein.

      16. Homemade popcorn

      “Popcorn is a great snack to fill up on,” says Robinson, thanks to all the fibre. And you don’t have to stick with the plain stuff, either. “Try sprinkling garlic powder and dried rosemary (or Italian seasoning) for extra flavour,” suggests Robinson.

      Make it: Pop 3 tablespoons of popcorn kernels in 1/2 Tbsp canola oil in a large saucepan on the stove. Top with your favourite herbs or spices.

      Per serving: 674 kilojoules, 6 g fat (1 g saturated), 28 g carbs, 0 g sugar, 15 mg sodium, 5 g fibre, 4 g protein.

      17. DIY tzatziki dip with veggies

      Greek yoghurt is a great high-protein snack that is usually sweet. However, you can easily turn that into a savoury snack by making tzatziki.

      Make it: Add grated cucumber, salt, pepper, crushed garlic and lemon juice to 1/2 cup low-fat Greek yoghurt. Use 1 cup carrot or cucumber sticks for dipping.

      Per serving: 594 kilojoules, 3 g fat (1 g saturated), 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fibre, 9 g protein.

      18. Cottage cheese with almonds and honey

      “This creamy-crunchy-sweet combo is second to none,” says Robinson. The cottage cheese is rich in protein, while almonds add crunch and healthy fats. And a hint of honey makes things sweet without going overboard on added sugar.

      Make it: Top 1/2 cup low-fat cottage cheese with 2 tablespoons slivered almonds and 1 teaspoon honey.

      Per serving: 820 kilojoules, 10 g fat (2 g saturated), 12 g carbs, 10 g sugar, 363 mg sodium, 2 g fibre, 17 g protein.

      19. Biltong with raisins

      “The ideal snack is portable and packed with satisfying lean protein,” says dietician Nicole Rodriguez. Biltong fits the bill, and most brands pack a good amount of protein for less kilojoules. Look for lower salt varieties. Pair with raisins for some energising carbs and filling fibre.

      Make it: Combine 28g biltong with 2 tablespoons raisins.

      Per serving: 615 kilojoules, 1 g fat (1 g saturated), 19 g carbs, 3 g sugar, 390 mg sodium, 1 g fibre, 15 g protein.

      20. Pear and stringy cheese

      If you love fancy cheese plates for their combination of sweet, salty, and creamy flavours, you’ll love this less-fussy snack. Pears have natural sugar and lots of fibre, while stringy cheese (you can get it at Woolies) is an easy way to get some satiating fat and protein in on the go.

      Make it: Slice one medium pear. Eat with one low-fat stringy cheese.

      Per serving: 761 kilojoules, 6 g fat (4 g saturated), 27 g carbs, 17 g sugar, 172 mg sodium, 6 g fibre, 8 g protein.

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

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      8 Sneaky Ways To Get More Movement In Your Day

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      If you’re mostly sedentary, know that you’re not alone. Worldwide, rates of physical inactivity are skyrocketing, despite the rise of wellness and fitness trends. Need to get more movement in your day? Welcome to the club.

      Globally, we’re moving less

      A new policy toolkit, published by The Global Wellness Institute, shows that around the world, physical inactivity is on the rise. Per the press release, “The GWI’s new Wellness Policy Research Series was born out of a profound problem: The hyper-commercial wellness and fitness market cannot solve our skyrocketing health crises or bring exercise to all.” GWI research finds that only about one-third of the world’s population participates in recreational/leisure physical activities on a regular basis. The reason? Lack of time is cited, along with access and money. In a stunning finding, the GWI found that only 3-4% of the world’s population taps into the commercial fitness industry.

      Getting more movement in your day is essential

      But if your gym is too far away or you’re hard-up to pay for boutique gyms, there are other clever ways to get more movement in your day. Adding more movement is essential. Per the GWI, “Physical inactivity is now the fourth leading cause of death and the pandemic only increased our sedentary behaviour. The WHO estimates that physical inactivity will cause 500 million new cases of preventable diseases, and $300 billion in treatment costs, from 2020-2030, if things do not change.” Plus, the University of South Australia researchers found that exercise is 1.5 times better at helping depression than meditation and therapy.  Adding more movement is also a clever way of losing weight, since the more you move, the more calories you’d burn.

      In SA, we’re blessed with parks, beaches and tons of natural resources begging us to get outside and enjoy them. But you don’t always need to go far to move more. We’ve picked the brains of trainer Kirsten Johnson, who regularly advocates for adding more movement, for tips.

      Go for walks

      It’s age-old advice that stands the test of time. You just gotta walk more. “Going for a 20-minute walk first thing in the morning can start your day off right while avoiding all hurdles,” says Johnson. You don’t even need a sports bra. “Keep your pj’s on, pop on shoes and a hoodie and get out the door,” she adds.

      Park further away

      Most of us are prone to parking as close to the entrance as possible, but here’s an ace way to get more steps in. “Simply parking further from the shop you’re heading into will make you walk a few extra hundred steps every time you do it,” says Johnson.

      Time your movement

      Per the University of Michigan, you should move for three minutes every 30 to 60 minutes. That means getting up and walking around, grabbing a coffee, or anything that keeps you going for three minutes. Plus, those three minutes help boost your energy levels, so you’re better at the next task. Set up a timer on your phone or computer if you’re struggling.

      Leverage waiting time

      “There are tons of times during the day we spend waiting. While the kettle boils, food in the microwave, brushing teeth – use the time to do something small, it all adds up,” says Johnson. Instead of checking your phone, Johnson suggests slow squats, calf raises and arm circles. “All of this is movement, which might seem small, but they add up!” she says.

      Be less lazy

      “My mom has always been the person who will get up and fetch things for others, often upstairs or in another room,” says Johnson. “When I asked her about it she said it’s about serving others and in return you serve yourself with more movement. Truly inspiring, and I carry this mentality throughout my day. No movement is gone unrecognised by your body.”

      Try standing

      When you’re standing, you’re more likely to move your body. Plus, working while standing improves executive function, or the ability to break down tasks, per the University of North Carolina at Chapel Hill.

      Show up for yourself

      Johnson’s workout app, FBK, costs just R85 and uses only your own body weight. Carve out time in your day to move, she says. “Plan movement into your routine as a non-negotiable. This doesn’t mean one hour in the gym. Eliminate hurdles; workout at home,” Johnson says.

      Pick movement dates

      “I think this idea has become more popular over the last few years but it’s worth mentioning. Meeting a friend over a cup of coffee does not have to be a static venture,” says Johnson. “Meet for a walk with coffee, catch up on each other’s lives and get your movement in. Win-win.” More

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      “Here’s How I Lost Over 20 Kilos And Regained My Confidence”

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      One woman, powered by research and a strong resolve, lost over 20 kilos in just two years. Here’s how Carol did it.

      When 40-year-old Carol Mgenge was young, she thought that being big was natural for her body, taking the cue from her big-boned family. “I think it was [in] high school where I realized that no, it’s not normal for me to be this size,” she recalls. During her time at school, she started becoming interested in fashion but felt left out when clothes didn’t fit the way they were supposed to. “So I tried in school to get into sports, but I couldn’t get into any sport because of my size,” she says.

      She kept struggling along, trying different forms of exercise to lose weight. “I tried weightlifting, [but] nothing worked, actually,” she says. As time went on, she started accepting her weight but wasn’t happy with it. “And then I started realizing ‘No, you know what, maybe they are right. Maybe I’m born this way and that’s that,” she says.

      The turning point

      At the age of 36, Carol finished her studies and was about to graduate. As is custom, she wanted to look her best on stage, so she sought out the perfect graduation dress. “There was this pretty dress that I wanted and it couldn’t fit me,” she recalls. “I was so broken.” Carol resorted to asking someone to custom-make the dress for her, but it wasn’t what she wanted. She resorted to going back to the gym to try and shift kilos, but it took her two years to lose only two kilograms.

      “I wanted to quit but I said to myself, ‘You know what, let me just do this and break the myth that says that in my family, we are big’,” she explains. From then on, Carol made more of an effort and started doing research. “You’ll be surprised by all the wrong information you are given online,” Carol notes. She tried different diets in an effort to really shed some weight, even opting for something called the egg diet, where she ate tiny portions, including an egg and lots of citruses. While it worked, it wasn’t sustainable and once she stopped, the kilos piled back on. “I started doing my research and going for 20-minute walks every day, then doing park runs on Saturdays. But I was not losing any weight,” she says.

      The Change

      Carol, like most of us, scrolls through Instagram and follows weight loss and wellness pages as inspiration. It was there that she came across a Women’s Health live workout. Carol joined in and was struck by something the trainer said at the end. “You don’t have to be strict on yourself; put yourself under pressure for weight loss. Just take your time,” the trainer had said, adding, “80% of weight loss is down to what you eat and the other 20% is exercise.” This stuck out to Carol. At the time, she realized that she’d been eating lots of junk food for comfort. She decided to try something new. She opted for healthier, nourishing meals and stocked up on protein sources. “It works for me. I eat lots of protein now,” she adds. “I started watching what I each and followed the recipes that are published in Women’s Health magazine, which help me a great deal and improved my cooking as well.”

      Carol opted for filling smoothies for breakfast, then a healthy snack at around 11 am, like avocado. She’d have fish for lunch and get more exercise. Dinner would be protein-packed, with veggies. She also loves weightlifting and adds in cardio and dancing.

      Carol Mgenge’s weight loss results

      Over the course of two years, Carol lost more weight than she’d ever lost before. When she started, she weighed in at 98kg. Now, she weighs 74kg and can fit into clothes she couldn’t wear before. “I now wear a size 36, and I’d never worn a size 36 in my life,” she marvels. Now, Carol is training for a marathon. She also established a positive dialogue with her body. “Another thing I discovered is that your body talks to you. If I need water, my body tells me, and I drink water, not cooldrink,” she notes.

      To her, her journey is as much about weight loss as it is about demystifying cultural norms. “When you are a big, thick woman, they give you this impression that that’s how a woman is supposed to be,” Carol says. “And then you forget about what you want, how do you feel? And then how is going to affect you in the long run especially when you are a teen, going into womanhood.” Carol says her journey has impacted her life in many ways, including boosting her confidence. She’s now able to stand up in church and speak more confidently in ways she didn’t before. “I got into leadership; I’m able to stand in the pulpit and say something and I’m more comfortable now,” she says. And what better reward is there than that, really? More

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

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

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

      What is sea moss?

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

      What are the benefits of sea moss?

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

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

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

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

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

      So, does sea moss work for weight loss?

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

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

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

      What are the downsides?

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

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