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      4 Reasons To Switch To Low GI Bread, According To A Dietician

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      Good news! You don’t have to cut out bread if you’re trying to eat healthier. But don’t just take our word for it. A dietician gives you the low GI bread benefits that will help you make better choices for your body. Whichever way you slice it, the benefits are huge and we’re sure you’ll be upgrading your simple sandwich soon.Meet The Expert: Mpho Tshukudu is a registered dietician, integrative and functional nutritionist, gut health expert, pilates teacher and author of Eat Ting: Lose Weight, Gain Health, Find Yourself, a book about South Africa’s best traditional foods that’s co-authored with chef and food anthropologist Anna Trapido.What Is Low GI Bread Actually?First things first, Low GI stands for low glycemic index – which is a fancy term meaning ‘gly’ (sugar) ’emic’ (blood). “Simply put, it’s the rate at which different carbohydrate sources increase our blood sugar levels,” says Tshukudu.“When we eat carbohydrates (e.g. vegetables, pasta or even bread), they convert to sugar during digestion – which gets released into the bloodstream. Soft foods with no fibre (e.g. white bread, white rice or white potatoes) get digested quickly,” explains Tshukudu. She adds: “But something as dense as brown rice with lentils, Low GI bread, samp and beans or madumbi will take longer to digest – leading to a slow and sustained release of energy.”How Does Low GI Bread Work?According to Tshukudu, low GI bread is made using less refined ingredients that digest slowly. “This helps to regulate blood sugar levels and prevents spikes, making low GI bread an excellent choice for people living with lifestyle diseases, particularly diabetes,” she says.READ MORE: 8 Healthiest Cheeses To Add To Your Diet, According To A NutritionistWhy Should I Eat Low GI Bread Instead Of White Bread?While we’re on the subject of healthy bread, you should know that white bread is baked using refined flour – meaning that it has no fibre.“After consuming white bread, blood sugar levels rise rapidly. High blood sugar levels are not advisable for people with high blood pressure, diabetes and heart disease because it affects their health adversely.” Hmmmm, now that’s food for thought!Why Does Low GI Bread Make Me Thirsty?Accoriding to Tshukudu, low GI bread can sometimes make you feel thirsty because it’s made with whole grains and fibre, which need more water for digestion – which creates thirst.When Should Your Biggest Meal Be?Portion sizes are important, she says, explaining that our metabolism slows down as the sun goes down.“You can get away with having a big lunch because chances are you’re active during the day. It’s also understandable that modern day working styles have us eating a sandwich for lunch, then we reserve the big meal for the evenings – but it should actually be the opposite,” says TshukuduShe adds that supper should be our smallest and lightest meal because come nighttime, our bodies’ main focus is not digestion but relaxation.How Late Should You Eat Before Bed?Allow one two to three hours between dinner time and bedtime for thorough digestion to take place and to avoid indigestion. “Because digestion is slower, the food stays longer in the stomach, says Tshukudu.“You have a food pipe and a wind pipe, therefore lying down soon after eating increases the risk of the food going in the wrong direction. The stomach environment is water and acid; digestion is taking place meaning there’s increased volume in there,” she says.Imagine a ballon filled with water lying sideways, the water is likely to push in an upward direction. This is the same with digestion.” Tshukudu warns that if a tiny particle of food goes into the wind pipe, it could cause Aspiration pneumonia.Knowledge boost: Aspiration pneumonia is a bacterial infection in your lungs that can happen when you inhale something other than air (like food, liquid, stomach acid, saliva or vomit) into your wind pipe/respiratory tract.4 Low GI Bread Benefits You Need To Know About1. It Gives You Sustained EnergyIf you’re someone living with lifestyle conditions or are closely watching your weight (or maybe someone close to you is), the lower GI breads are your best friend. That’s because they’re made out of whole grains and high fibre. Fibre is your gut’s best friend – memorise that! “Gut health is actually something that I focus on a lot for my clients because a healthy gut positively impacts every system in your body. Because whole grains are are high sources of B vitamins, magnesium and iron, they aid with bone health and sustained energy,” explains Tshukudu.READ MORE: 3 Delicious Matcha Recipes Loaded With Antioxidants2. You Can Have It Daily……Because it’s Low GI! Think of it as eating mabele, brown rice with lentils or samp and beans (otherwise known as umnqgusho) which are all low GI carbohydrates.“You can literally have the bread for breakfast, lunch and supper,” remarks Tshukudu. “This is the reality for most South Africans – we are a nation that eats a lot of bread. If local bread brands know that people are on average, eating bread more than any other starch, for convenience and cost – then I think it’s responsible that consumers be given healthy, better quality breads that boast variety,” says Tshukudu.4 Healthy Breads To Try

      SASKO’s Low Gi Cranberry Brown Bread is a hit with children, and can be paired with cheese or peanut butter.

      Woolworths has their Wholewheat Brown Bread. It’s packed with crushed wheat, linseeds, sunflower and sesame seeds – and it’s low in saturated fat.

      READ MORE: Experts Explain If You Should Actually Eat Carbs At Night3. It’s A Healthier Option For The GutLow GI bread is typically made from whole grains, which are rich sources of fibre. Fibre plays a key role in promoting healthy digestion, reducing the risk of constipation by regulating bowel movements and other gastrointestinal problems. “Fibre also feeds the good gut bacteria, which play an important role in digestion and overall health,” explains Tshukudu. 4. It’s Great For Weight ManagementOn a weight loss or maintenance journey? You tend to eat less with lower GI breads because fibre absorbs a lot of water and takes longer to process. This means you don’t get as hungry or as quickly as someone who, for instance, has just eaten white bread.“Low GI bread can help with weight management by slamming the brakes on cravings and cravings. For instance, someone who eats white bread would need around four slices of bread to feel satiated. But, on low GI bread, they would need two slices max.”Often when I tell my clients that they have to cut back on the number of slices when they switch over to low GI bread, they are quick to assume that they won’t cope,” shares Tshukudu. But because low GI makes you feel full in a way that white bread may not.Some Ideas To Pair With Your Low GI Bread“Always remember to pair your Low GI bread with healthy protein and fats such as peanut butter, hummus, eggs, chicken breast, fish and avocado among others to stay full for longer,” advises Tshukudu. More

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      What Exactly Is NEAT And How Can It Help Me Shed Weight Without Eating Less Or Exercising More?

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      So you’ve got the healthy routine waxed. You’re doing regular workouts, you’re cooking your own healthy meals and you’ve cut back on the wine. So why are the waistbands of your leggings still digging in more than usual? The answer may lie in a concept called Non-Exercise Activity Thermogenesis or NEAT. And the good news is that you can totally make it work for you and even lose weight with NEAT!What Is NEAT?NEAT refers to the energy that you burn doing any activity that’s not eating, sleeping or formal exercise. This could include anything from walking the dog to fidgeting with your pen during a meeting that could have been an email.How Does It Help Me Lose Weight?You all know that weight loss (and when we talk about weight loss, we mean lowering body fat percentage) essentially comes down to the old calories in vs calories out equation: very simply put, if you burn the same or more calories than you consume, your body is less likely to store calories as fat. Well, this is where NEAT comes in.READ MORE: 10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To ExpertsAccording to Dr James Levine, who first got us talking about the phenomenon and continues to study it, the difference between someone with high NEAT compared to a similar person with low NEAT can be up to 2 000 extra calories burnt per day! In a 2006 research paper, Levine observed that obese people tended to spend 2.5 more hours each day sitting than sedentary lean people. “If obese individuals were to adopt the lean ‘NEAT-o-type,’ they could potentially expend an additional 350 kcal per day,” he theorised. In other words, you could lose weight with NEAT.Why Am I Not Losing Weight When I Eat Well And Exercise?Think about your life pre-Covid. You probably walked a lot more then. At work, you’d be walking from your car or the station to your office. Maybe you even walked to work. In the office, you’d have to walk to the bathroom, the kitchen, the photocopier.Plus, you might’ve been hitting the shops more often pre-2020. Now we have all of our groceries at our fingertips thanks to Woolies Dash and Sixty60. And we’re all taking advantage of this convenience. Perhaps your life has changed and you’re not socialising as much or no longer going out dancing on a Friday night.READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds. Here’s WhyAll this translates into NEAT and extra calories burnt.  And that’s on top of the workouts you’re clocking. Now think of your new routine – our lives have changed pretty drastically since then with many of us no longer being in the office 24/7. Unless you’re Bruce Wayne, the daily commute around your house is not exactly a marathon. So even if you’re doing your usual daily workout, your overall activity may not be as high as it used to be.Ways To Incorporate More NEAT Into Your DayThe good news is that it’s actually pretty easy to increase your NEAT burn and potentially lose weight with NEAT. Start practising some of these habits:Keep Your Hands Busy. Get hold of a fidget spinner, Rubik’s cube or even just a piece of string that you can fiddle with while watching TV. Natural fidgeters have been shown to expend more NEAT energy than those who can sit still.

      Take Movement Breaks. Every 20 minutes, get up from where you’re sitting. Jump around, do a set of squats or just take a walk around the house.

      Embrace Inconvenience. You know how you’ve structured your home or home office so everything is conveniently within arm’s reach? Don’t do that. Rework your environment so that you’re forced to get up for things like a glass of water or a stapler.

      Stand More Often. Standing burns more energy than sitting. If you’re already spending hours sitting at your desk, don’t spend all your free time sitting on the couch. Try pacing next time you’re on the phone or standing for your next Zoom chat.Other ways to sneak NEAT into your day: Playing with the kids, walking the dog, gardening, housework. Essentially, just move. Your body will thank you. More

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      10 Reasons Why You’re Lifting Weights But Not Losing Weight, According To Experts

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      Lifting weights is one of the best ways to build muscle and transform your body. While there are many benefits of strength training that don’t involve changing your body composition, experts often recommend weight training for weight loss. But what if you’re lifting weights but not losing weight? It can be frustrating to not see results right away, but a little stagnation doesn’t mean you should start skipping your weight-lifting sessions just yet.“Strength training can help you build lean muscle, which in turn improves your metabolism,” says physician Dr Amy Lee, chief medical advisor for Lindora. “A better metabolism means more fat and calories burned, helping you lose weight.” But keep in mind that a variety of other factors can impact your ability to lose weight, like nutrition, lifestyle habits and genetics. If you’re weight lifting regularly but aren’t seeing much progress on the scale, it’s natural to feel defeated. However, this doesn’t mean you should ditch strength training altogether. Here are the potential reasons you’re lifting weights but not losing weight – and what to do about it, according to trainers and dieticians.READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”Meet the experts: Dr Amy Lee, is a physician specialising in medical nutrition and obesity medicine and is the chief medical advisor for Lindora. Jessica Cording, is anutritionist and author of The Little Book of Game Changers. Albert Matheny, is the co-founder of SoHo Strength Lab and CEO of Promix Nutrition. Kimberly Gomer, is a dietician in private practice and nutrition expert at Consumer Health Digest. Avery Zenker, is a dietician at Everflex Fitness.10 Reasons You’re Lifting Weights But Not Losing Weight1. You’re gaining more muscle mass.Which, to be clear, is a good thing! The more you lift, the more muscle you build. But sometimes, that new muscle mass means that the number on the scale remains the same (or even increases). “Lifting weights helps build muscle, which is denser and weighs more than fat,” says Avery Zenker, a dietician at Everflex Fitness. “This means that you can lose fat, but your overall weight on the scale might not decrease significantly because muscle adds weight,” she says. Any weight gain from muscle shouldn’t discourage you from working out, though – after all, resistance training has been shown to have positive effects on women’s body composition, overall strength and more.2. You’re not eating a balanced diet.It’s no secret that when it comes to losing weight, following a healthy, balanced diet plan is key. “Strength training – while being awesome for body composition and metabolism – isn’t going to result in weight loss if diet is ignored,” says Miami-based dietician Kimberly Gomer. While you don’t have to follow a super-strict diet regimen in order to lose weight, there are many options out there like the Pritikin Diet, Whole30, and the Mediterranean Diet that may help you prioritise nourishing, well-rounded meals that will also support your workout routine. Try to focus on nutrient-dense whole foods you enjoy, Zenker says. This includes a balance of protein, healthy fats, carbohydrates, fruits and veggies. If you’re in the gym consistently, try adding some healthy protein bars or weight loss-friendly smoothie recipes to your routine so you can stay energized and fueled for every rep.3. You could use more protein.Consuming more protein is all the rage these days, and for good reason. “Protein is important for muscle repair and growth, and it also helps keep you feeling satiated through the day,” Zenker says. “Insufficient protein intake can hinder muscle recovery and reduce the effectiveness of your workouts.” High-protein diets may also help with weight loss, research shows. This is because consuming protein decreases ghrelin levels (the hormone that signals it’s time to eat), so you don’t feel the impulse to overeat – which, over time, prevents excess weight gain.There’s no magic amount of protein your body needs to lose weight, and you should always chat with your doctor before aiming for a specific number in your diet, Zenker says. The recommended dietary allowance (RDA) has long held that adults need 0.8 grams of protein per kilogram of total body weight, but this is considered the bare minimum. If you’re lifting weights on the reg, you likely need more on a daily basis – closer to 1.8 grams per kilogram of body weight for long-term health outcomes, per a 2016 study published in Applied Physiology, Nutrition, and Metabolism. That said, some experts recommend even higher protein intake, especially if you tend to be very active. To be safe, always talk to your doctor first to determine the optimal amount of protein for you.READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts4. Alcohol could be hindering your success.Alcohol can be a sneaky source of empty calories that work against your weight loss efforts, says Albert Matheny, a registered dietician, certified strength and conditioning specialist, co-founder of SoHo Strength Lab and CEO of Promix Nutrition. If you tend to drink more than one alcoholic beverage at a time, you run the risk of having elevated cortisol levels, hindered reaction time or even decreased ability to work out as intensely – so you may not be getting in as meaningful of strength training sessions as you think if you’re drinking regularly, he says. The best way to cut excess calories and make progress toward your weight loss goals is to stop drinking, Matheny says. But, if that doesn’t feel feasible for you, try changing up your drinking habits by sticking to just one drink once or twice a week, for example, or switching to low-calorie alcoholic drinks like vodka and soda while avoiding sugary cocktails like margaritas and piña coladas. The 2020-2025 U.S. Dietary Guidelines state that for adults who choose to drink, women should have one drink or less in a day.5. Your exercise is too low-intensity. There’s nothing wrong with low-intensity movement, but if your workout routine is too gentle, it may not be helping you lose weight in the long run. “With 99 percent of strength training exercises, you should feel cardiovascularly challenged,” says Matheny. Although intensity can be hard to measure, keeping tabs on how you feel after you work out will usually clue you into whether your routine needs a tune-up. “If you don’t feel like you’re fatigued afterward, you’re probably not training hard enough,” he says. If you’ve been a little stagnant lately, try adding five to 10 more reps to each exercise in your routine or start lifting heavier weights until your workouts feel more challenging, Matheny says. It may also help to add a bit of cardio into your weekly routine. You can also ask a certified personal trainer for pointers – chances are, they can help you find a sweet spot that will best support your goals.6. Your habits are inconsistent. Consistency is key in achieving any wellness goal, and if you’re inconsistent with your workouts and habits, it could be deterring your weight loss progress, says Dr. Lee. “Don’t strength train once during week one of your journey, then five times the next, and two times the next,” she says. “Have a set schedule, a well thought-out plan or program and maintain your healthy habits.” Forming meaningful habits – like eating a balanced diet, drinking enough water or strength training regularly – and being consistent with them on a daily and weekly basis will help you optimise your journey with weight management, she says. READ MORE: Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Why7. You might be snacking too much.“Strength training has a way of making you feel very hungry,” says dietician Jessica Cording, registered dietician and author of The Little Book of Game Changers. This can occasionally lead to mindless snacking, which ultimately hinders your weight loss goals. If you’re not thinking ahead about how to get a balanced meal, you could end up eating tons of empty calories that aren’t nutrient-dense, Cording says.The boost in appetite can also make you overeat, Gomer says. “[It’s] no doubt that more muscle equals more metabolic action which helps for both weight loss and maintaining weight loss. However, it is extremely easy to ‘out eat’ your exercise.” When you exert energy weight lifting, your body compensates by increasing leptin, your hunger hormone, to maintain homeostasis and keep things nice and balanced for survival, she explains. To be clear, by no means should you stop snacking or restrict yourself from meals if you’re trying to lose weight (or ever, for that matter). But instead of reaching for a salty bag of chips after your next lift session, try a healthy snack that will keep you full and support your long-term weight loss goals (think: nuts, avocados, hummus, fruits, and whole grains). 8. …or you’re eating too little.Being in a calorie deficit – burning more calories than you consume – is often held as a gold standard strategy for weight loss. However, if your body doesn’t get enough calories, you can experience muscle loss, fatigue, nutritional deficiencies and even decreased motivation to keep exercising, all of which make weight loss harder, says Zenker. Instead of restricting your calorie intake, fill your plate with nutrient-dense whole foods and focus on intuitive eating, which involves honoring your hunger and fullness cues. Think: eating when you’re hungry, stopping once you’re satisfied and not feeling guilty for enjoying yummy meals.9. You need more rest, recovery and sleep.Despite the idea that going hard in the gym is the only way to see weight loss results, getting enough rest matters, too. “You don’t get stronger while you’re working out – you get stronger when your body recovers,” Matheny says. Make sure you’re stretching before and after your workouts and integrating regular “rest days” into your routine. Try not to train the same muscle group over consecutive days, and give yourself 24 hours of rest in between workouts if you can, Matheny adds.Additionally, getting enough shut-eye is even more important if you’re working out while trying to lose weight. “Inadequate sleep can disrupt the balance of hunger hormones such as ghrelin and leptin, leading to increased appetite and cravings for high-calorie foods,” says Zenker. Better sleep quality (think: restful, undisturbed sleep on a consistent basis) and longer sleep duration have been associated with higher success in weight loss efforts, per a study published in Nutrients.The recommended amount of sleep for adults is seven to nine hours, per the Centers for Disease Control and Prevention (CDC). To achieve optimal rest, set up a healthy sleep environment which may involve relaxing activities before bed, reducing screen time, and limiting caffeine intake, says Zenker.10. Not enough time has passed yet.It’s natural to want fast weight loss results, however, it’s important for weight loss to be healthy and sustainable, so be patient with the journey. “Weight loss is a gradual process. Significant changes in body composition often take time – and especially if you’re looking to increase muscle mass while losing fat, progress could be slightly slower,” says Zenker. Your weight can fluctuate during the day by 2.2kg or more, depending on factors like water retention, bowel movements, fluid intake and your menstrual cycle, she adds. So, know that it may take a while, and patience and consistent healthy habits will pay off.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?How To Lose Weight SafelyIf you’re lifting weights consistently and incorporating practices like healthy eating, adequate rest and recovery, moderating (or avoiding) alcohol, and the other tips experts have suggested, you could notice a change in your weight in as little as a few weeks, says Matheny. However, there is no fast track or one-size-fits all solution for weight loss, and sometimes you may need to shake up your lifting routine to see clear results over time.One way that you can do this is by engaging in both low and high-impact exercises to give your body a variety of training, says Dr. Lee. “Resistance training is crucial for metabolism maintenance, but also make sure you are doing something for overall cardiovascular health,” she says. Cycling, dance, and boxing are all great workout options to add, she says. If you’ve been trying to lose weight for a month and you don’t feel that you’re making any progress, it’s a great time to re-evaluate your routine, Cording says. It can help to track your nutrition with a food diary, use a fitness app for motivation or grab a friend and go to the gym together for accountability. You may also want to invest in a scale that measures your body fat percentage so you can watch that number go down instead of your overall weight, Matheny says.It may also help to monitor more than just the number on the scale – or take a break from tracking your weight altogether, Zenker says. Instead, focus on your exercise performance and how you feel, she recommends. “Celebrate small wins,” she says. “Every small step counts.”This article by Korin Miller was originally published on Women’s Health US. More

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      The Lowest Calorie Meals On The Menus Of Kauai, Nando’s, Mugg & Bean, Simply Asia & More

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      Let’s be real: when you’re on a particular diet, or trying to hit a health goal, the idea of going to a restaurant is… stressful. Which restaurant meal options are going to be delicious *and* high in protein or low in calories? Which one is actually nutritionally dense? If you’ve ever been fooled by the word “Caesar” preceding the word “salad”, you’ll know: being smart about restaurant meal options requires skill. Enter: these orders from country-wide restaurant chains, as recommended by dietician Taryn Bortz.What’s nutritionally dense food?“Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals that is relatively lower in calories,” explains Bortz. Look for things with a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. And, make sure there is a variety of vegetables rich in micronutrients and fibre.What makes a high-protein meal?If your dish has more than 20% of its energy coming from protein, it’s considered high in protein. Protein provides the amino acids needed to build and repair muscle tissues, which is especially important for women who exercise, are ageing, or experience muscle loss due to hormonal changes (e.g., menopause). It’s also clutch for weight loss, since protein-rich foods can help women feel fuller longer, reducing overeating and aiding in weight control.How to pick a low-calorie restaurant mealPer Bortz, a meal below 400 calories is considered low in calories. If you’re looking to lose weight, low-calorie meals can help create a calorie deficit. Plus, low-calorie options allow you to eat more (and become fuller) with less food. To maximise your meal, pack your plate with whole, unprocessed foods like vegetables, lean proteins and fruits, which are rich in essential nutrients.Simply Asia Meal RecommendationsHigh proteinImage from Simply Asia

      Chicken Green Curry (301)

      The traditional green curry option serves as a protein-rich meal and is also packed with antioxidants and fibre from the array of vegetables. The aromatic spices also provide antioxidant and anti-inflammatory properties. This is a well-balanced meal that is bound to keep you feeling fuller for longer.

      Cal: 630, Pro: 60g, Carbs: 45g, Fat: 23g, Fibre: 6gHigh nutrients Image by Timolina on Freepik; for illustrative purposes only

      Roasted Chilli Tamarind with Chicken (267)

      “This dish has a well-balanced ratio of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The dish is served with jasmine rice which is an excellent source of vitamin B1, vitamin B6, magnesium, phosphorus, selenium, and manganese. Tamarind is an edible fruit that is indigenous to tropical Africa and is rich in polyphenols providing antioxidant and anti-inflammatory properties.

      Cal: 420, Pro: 43g, Carbs: 48g, Fat: 50g, Fibre: 5gLow calorie Image from Simply Asia

      Chicken Tom Yum Soup (201)

      Soups are both hydrating and nourishing, and a great winter warmer meal! This soup contains a good amount of protein and can serve as either a starter or a main meal. It is low carbohydrate, low fat and bulked up with a lot of flavoursome vegetables: mushrooms, tomato and chopped lemongrass flavoured with Tom Yum and roasted chilli paste, fish sauce, coconut milk and just a dash of lemon juice.

      Cal: 630, Pro: 22g, Carbs: 10g, Fat: 7gREAD MORE: How Instagrammer The Healthy Process Healed Her Relationship With FoodWhat to order at Nando’sHigh protein Image from Nando’s

      Nando’s Boujee Bowl

      This meal has a good ratio of carbohydrates, protein and fat. Rice is a lower-calorie carbohydrate option compared to chips or wedges. You could bulk this meal by adding extra saucy spinach. There is evidence to support that the combination of food groups in a meal, particularly pairing protein with a carbohydrate, reduces the post-meal glucose response, keeping you fuller for longer.

      415kcal, 40g protein, 40g carbs, 10g fat, 5g fibreHigh nutrients Image from Nando’s

      Chicken Strips, Veg And Spicy Rice

      This meal is high in protein which also serves as a good post-workout meal to help build and repair lean body mass. It is bulked up with non-starchy vegetables which are high in fibre and water to keep you fuller for longer. The vegetables also contain antioxidants and vitamins which promote good health.

      335kcal, 31g protein, 40g carbs, 6g fat, 11g fibreLow calorie Image from Nando’s

      Chicken Salad

      Because this is so low in carbohydrates you can pair this with ½ Nando’s roll or a flame frilled mielie and your meal would still be below 400kcal. The pairing with a carbohydrate will leave you feeling fuller for longer and help maintain your blood sugar levels.  

      Cal: 353, Pro: 33g, Carbs: 2g, Fat: 22g, Fibre: 11gKauai Meal OptionsHigh protein Image from Kauai

      Cajun Chicken Quesadilla

      This meal is 33% protein and has a good ratio of carbohydrates, protein and fat. To reduce the carbohydrate quantity, the wrap can be substituted for a low-carb wrap (approximately 20g carbohydrates per low-carb wrap and contains more fibre). This is an optimal post-workout meal.

      Cal: 537, Pro: 44g, Carbs: 43g, Fat: 21g, Fibre: 6.4gHigh nutrientsImage from Kauai

      Sriracha Chicken Salad

      This meal is packed with tomatoes, peppers and spinach which are high in vitamin C, iron and folate. There is also a good proportion of carbs and protein. To reduce the fat, only use half the dressing (ask for it to be served on the side). This can also help reduce the calories by a significant amount. There is also significant protein (the protein portion is higher than the carbohydrate) which will keep you feeling fuller for longer and prevent energy slumps throughout the day.

      Cal: 620, Pro: 31g, Carbs: 26g, Fat: 44g, Fibre: 10.5gLow calorieImage from Kauai

      Protein Plate With Broccoli

      “This meal is relatively high in protein, low in carbs and the fat can be adjusted if you add less of the lemon vinaigrette (which will reduce the calories below 400). It is packed with green vegetables which are high in antioxidants, vitamins and minerals.”

      Cal: 450, Pro: 27g, Carbs: 10g, Fat: 36g, Fibre: 3.5gREAD MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Meal picks at Mugg & BeanHigh protein Image by Freepik; for illustrative purposes only

      Build Your Own Omelette

      Building your own omelette is a much better choice as you can add more protein fillings such as mozzarella cheese and macon. It is also significantly lower calories than choosing an omelette combination off the menu. Try these fillings: mozzarella, beef macon, mushroom, onion and tomato and one slice of rye toast.

      Cal: 730, Pro: 45g, Carbs: 30g, Fat: 50g, Fibre: 7gHigh nutrientsImage by Freepik; for illustrative purposes only

      Mexican Chicken and Corn Salad

      This salad has a variety of different vegetables which all contain antioxidants, vitamins and minerals. The salad dressing adds to the high-fat content, however one can ask for the sauce on the side and only had half of the amount. This will lower the fat content drastically which will decrease the amount of calories consumed. The salad is also high in protein, which will keep you feeling fuller for longer.

      Cal: 350, Pro: 28g, Carbs: 36g, Fat: 20g, Fibre: 5gLow calorieImage from Mugg & Bean; for illustrative purposes only

      Chicken and Sesame Salad – Light Version

      This salad has a good amount of protein, carbohydrates and fat to keep you feeling full for long and maintain blood sugar levels. The fat content is much lower as compared to the other salads on the menu. Still, ask for the dressing separately to have control over the amount. The light version is much lower in carbohydrates compared to the regular version, which lowers the calorie content significantly.

      Cal: 332, Pro: 21g, Carbs: 30g, Fat: 15g, Fibre: 5gMeals at Vovo TeloHigh protein Image from Vovo Telo

      Chicken Bunny Chow (Remove the Top Bun)

      This “burger” is very high in protein. Removing the top bun or replacing the bun with the ‘naked’ burger option will decrease the carbohydrates by 50%. The dish is lower in fat compared to others, as yoghurt is used instead of cream for the base of the butter chicken filling. The tomato and onion sambal with the fresh rocket filling adds extra antioxidants and fibre.

      Cal: 670, Pro: 62g, Carbs: 75g, Fat: 14g, Fibre: 5gHigh nutrientsImage by by timoliona on Freepik; for illustrative purposes only

      Roast Veg Salad

      Nutrient-dense food is one that delivers a complete nutritional package rich in antioxidants, vitamins and minerals. This salad contains a diverse mixture of vegetables, healthy fats and antioxidants (aubergine, mixed leaves, butternut, peppers, toasted seeds, cashew nuts and feta). This salad is also high in fibre and contains more than half of the average person’s daily fibre requirement. This supports optimal gut health and microbiome. To save calories and decrease the fat, ask for the dressing on the side.

      Cal: 1000, Pro: 31g, Carbs: 120g, Fat: 78g, Fibre: 17gLow calorie Image by wirestock on Freepik; for illustrative purposes only

      This is a great breakfast option as you can add extra protein or veg such as an extra egg/ spinach/ avo/ chicken livers or smoked trout. It is a low-calorie, low carb and fat and a high protein option.

      Cal: 240, Pro: 23g, Carbs: 14g, Fat: 10gMeal ideas from FishawaysMost fillingImage from Fishaways; illustrative purposes only

      Grilled Large Hake with Small Rice and Green Salad 

      This meal has a good ratio of carbohydrates, protein and fat. 30% of the calories from this meal comes from protein, which indicates that it is a filling meal. Hake is a great protein option, and by choosing the grilled option you are saving a lot of extra calories coming from unhealthy fats! The savoury rice has vegetables which adds bulk, and a side green salad enhances the fibre, micronutrient and vitamin content of this meal.

      Cal: 500, Pro: 36.4g, Carbs: 45g, Fat: 19gBest sideImage by by timolina on Freepik; for illustrative purposes only

      Greek Salad or Pop Prawns, Hake and Calamari box

      The choice of a side always depends on the composition of your main meal. If your meal contains sufficient protein and carbs, then a good option would be to add a salad or stir fry as a side option. If your meal contains minimal protein, a good side option or a starter to share is the Variety Box: Pop Prawns, Hake and Calamari.

      Cal: 168, Pro: 10g, Carbs: 13g, Fat: 27gLow calorieImage from Fishaways

      Grilled Hake Meal 

      This meal is full of fibre with vegetables and high in protein. Always ask for the dressing on the side to save on the calories from fat. Because this meal is low in carbs, you could pair it with a small savoury rice or a brown bread roll. To bulk up the protein or if you are still hungry, add on a side of small calamari strips.

      Cal: 399, Pro: 23g, Carbs: 22g, Fat: 12gREAD MORE: You Can Make A Healthy, Protein-Packed Lunch In 5 MinutesThis article was first published in various issues of Women’s Health Magazine South Africa in 2024. Some meal options may have changed or been removed from restaurant menus; images are for illustrative purposes only. More

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      Slower Walks Boost Weight Loss In Women Over 50, Recent Study Finds: Here’s Why

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      Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to a recent study.In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. Here’s the deal.Meet the expert: Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab.What did the study find?The study, which was published in the journal Nutrients in January 2022, followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.All of the study participants walked about five kilometres for four days a week. Those in the fastest group walked about 6.5 kilometres an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 5.1 kilometres an hour and worked out for about 54 minutes a day.Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.Also worth noting? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.Why does slow walking boost weight loss?It’s not entirely clear. The researchers simply found that people in the slower walking group lost more weight – they didn’t determine why that was the case.However, the scientists theorised that walking at faster speeds could leave you breathless, which makes your body more likely to use blood sugar (a.k.a. glucose) for energy. At slower speeds, you may be more likely to burn fat instead.However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.READ MORE: 4 Easy Exercises You Can’t Ignore If You’re Walking For Weight LossHow slowly should I be walking?This study found that people had the best success with losing fat when they moved at 5.1 kilometres an hour. However, this was a small study and it’s not clear if the results will apply to everyone.In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.How can I incorporate more walking into my life?To add more walking to your life, it’s best to try to create a routine, says Albert Matheny. That can mean trying to go for a walk before work or taking a lap or two during a break in your day.Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.READ MORE: Step Into Your Best Shape With The WH Walking Challenge This article by Korin Miller was originally published on Women’s Health US. More

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      How Instagrammer The Healthy Process Healed Her Relationship With Food

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      Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      Experts Explain If You Should Actually Eat Carbs At Night

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      We live in a time when the rules around food are subjective, greatly varying and, as a result, confusing. Some women eat sticks of butter for breakfast; others swear by consuming nothing but fruit. Then there are the people who only eat one meal a day. And through it all, carbs seem to remain the maligned meal group. While we know that carbs in moderation are healthy, is it ever okay to eat carbs at night?Meet the experts: Mbali Mapholi is a clinical and consultant dietician. Reabetjoe Mokoko, also known as Rea The Cooking Dietitian, is a dietician and chef.First, define “night”When we asked experts about the time of day we should consider night-time, they said after dinner. They both agreed that this would be after dinner and before bed. “This period is when your activity levels generally decrease, and your body starts to wind down in preparation for sleep,” explains Mapholi. “The timing can influence how your body processes food, especially carbs, which can affect your energy levels, digestion, and even your weight management efforts.” So before you wonder about potatoes on your supper plate, this discussion won’t cover that. But late-night pies, a quick Oreo or chocolate before bed? Fair game.READ MORE: 5 High-Carb Fruits—And How Adding Protein Or Fat Helps Blood Sugar Does digestion change at night?The answer is a bit more complicated than yes or no. Let’s start by noting that sleep does trigger a change in the way your stomach processes food. According to a Gastroenterology and Hepatology study, there’s less saliva, fewer swallows and peristalsis (the muscle contractions that move food through your digestive tract) slows down.But what about the short period right before bedtime? “Yes, your body’s digestion and metabolism change as the day progresses,” says Mapholi. “Studies show that insulin sensitivity – the body’s ability to manage blood sugar – tends to decrease in the evening. This means that your body may not process carbs as efficiently at night, compared with earlier in the day, potentially leading to higher blood glucose levels and increased fat storage.”READ MORE: “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”How does the body process carbs at night?In short, it processes things just the same as if you’d eaten the popcorn for breakfast. The only difference? Morning carb consumption almost always precedes some kind of activity – something that you’re likely not engaging in at night. “At night, your body processes carbs by breaking them down into glucose, which can be used immediately for energy or stored as glycogen in the liver and muscles,” says Mapholi. “However, due to the reduced insulin sensitivity at night, excess glucose is more likely to be stored as fat if it’s not needed for immediate energy.”Which factors can influence a carby snack after dinner?First, consciously uncouple from the notion that eating carbs is so problematic that you need to axe it after 6pm. “There is nothing wrong with eating carbs at night,” says Mokoko. “There is actually evidence that eating carbs at night can be more beneficial than harmful. It’s been shown to improve sleep and help restore glycogen stores, to feel more energised in the morning.” Also, if you’re diabetic, eating some carbs “is necessary to prevent low blood glucose in the morning,” says Mokoko.Time itHaving said that, a little bit of timing can help you get better sleep. “Eating too close to bedtime can disrupt digestion and sleep,” explains Mapholi. “It’s best to eat at least 2-3 hours before bed to allow your body to digest properly and avoid discomfort.”Pick the right stuffYou knew dieticians would say this, but it bears repeating: “It is more advisable to have what is considered as ‘healthier’ carbs, which are generally the brown carbohydrates that are high in fibre,” says Mokoko. Mapholi agrees. “Opt for complex carbs, like vegetables, whole grains and legumes. They provide a gradual energy release and help maintain stable blood sugar levels.”Consider what you’ve done todayWere you sitting on the couch all day? Or chained to your desk? Depending on your goal, excess carbs might not be necessary. “If you’ve been active throughout the day, your body might handle carbs better at night by replenishing glycogen stores in your muscles,” explains Mapholi.Pick a (reasonable) portionPMS might dictate that you down the entire slab of chocolate or box of doughnuts (fair enough), but if you’re looking to maintain or lose some fat, consider reducing the portion size. “Larger portions of carbs at night can lead to excess calories, which may be stored as fat due to decreased insulin sensitivity,” says Mapholi.Can you eat carbs at night when you’re trying to lose weight?First, consider the factors above and then make your decision. “Eating carbs at night would impact one’s weight loss journey if the carbs you are eating will result in one exceeding their daily recommended calorie intake,” says Mokoko.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Can you eat carbs the night before an endurance race?Alas, a brilliant silver lining! “The carbs consumed at night would help to increase your body’s glycogen stores,” explains Mokoko. In fact, it’s even recommended. “When it comes to activities such as endurance races that have increased energy requirements, ‘carb loading’ is normally recommended to help increase liver and muscle glycogen stores,” she adds.“[The glycogen stores] are essential for sustained energy during prolonged physical activity. Carbohydrate loading, particularly with complex carbs, can enhance performance by providing a slow and steady release of energy throughout the race,” says Mapholi.Can you eat carbs at night with no particular health goal?If you’re not looking to pursue any particular goal, you’ve got wiggle room. “The timing of your carb intake might be less critical,” says Mapholi. “However, it’s still important to maintain a balanced diet and avoid overindulging in carbs late at night, as this could lead to weight gain and disrupt your sleep.”Still, be mindful of what you snack on. “The key message is even if your goal is not to lose weight, it is still ideal to follow healthy eating guidelines that encourage intake of healthier carbs which are high in fibre and would have more nutritional benefits over refined carbs,” suggests Mokoko.One more takeaway, from Mokoko: “The main finding around late-night snacking is that it is generally associated with unhealthy food choices, that are energy dense and low on nutrients,” she says. “Late-night snacking can have positive health effects if we opt for healthier food choices.”The top nighttime snacks, from dieticians“If you find yourself craving a snack at 10 pm, it’s best to choose something light and easy to digest,” says Mapholi. “These snacks combine protein and complex carbs, which can help you feel full without overloading your digestive system.”A small portion of yoghurt with berries

      A slice of whole-grain toast with almond butter or peanut butter

      A small portion of popcorn

      Slices of fresh fruit

      A handful of nutsKeep stashes of these in your cupboard so you don’t feel tempted to Uber Eats your way into a giant burger:

      Who knew lentils could do that? Made with lentil and chickpea flour, this snack is high-protein and gluten-free.

      These chocolate-coated nuggs are vegan, delightful and naturally made. Again, who knew: chickpeas and chocolate!

      Made with plant protein powder, peanut butter and cocoa, these little bites feel indulgent.

      Michelle October

      Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. Find her on Instagram here. More

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      “This Is How I Conquered Perimenopause Symptoms And Lost 14KG”

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      Perimenopause symptoms can be confusing and tough to deal with. The period, wherein ovaries gradually wind down their business, is marked with symptoms like changes in period cycles, hot flashes and night sweats, mood changes and weight changes. For 44-year-old Danielle Wium, this new change in her body marked the beginning of a transformative journey. Here’s her story.What led to Danielle’s weight gainDespite eating healthily and exercising often, Danielle Wium, then 41 years old, felt something was off. It was 2021 – who wasn’t feeling meh? – and Danielle, who’d had thyroid issues in her 20’s, presumed this was the problem. Added to this, “my weight was continuing to increase and I felt emotional and not myself,” she says. “I knew I needed to make a change and seek help.”Danielle visited Dr Ledivia Strauss at RevitaHealth, a Cape Town-based health-orientated organisation. “She is a compassionate and knowledgeable functional medicine doctor who specializes in supporting women through this phase of life,” Danielle says. After her consultation, her doc put her on a higher dose of thyroid medication.  Finally, she felt like she was out of the woods again. “By 2022, I had lost 10 kgs,” she says.READ MORE: How Many Carbs Should I Eat If I’m Trying To Lose Weight?Danielle’s perimenopause symptoms startedThings were going swimmingly for a few years. But by October 2023, Danielle felt off once again. “ I did not feel myself,” she reflects. “[I had] brain fog, low energy, [I was] emotional and anxious.” She returned to Dr Ledivia, who proceeded to conduct an in-body scan. “My body score was not what I had anticipated,” says Danielle. Instead of revealing a glowing bill of health, they found that although she had lost 14kg over two years, Danielle had also lost 3kg of health-giving muscle, even though she’d been exercising five days a week. The scan also revealed a high body fat percentage.  READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”How Danielle combatted perimenopause symptomsConsidering Danielle was entering perimenopause, her doctor advised her about changes she could make. “This is when she advised me, considering I am in my mid-life phase, that I needed to include more weight training, less excessive cardio (this spikes my cortisol/stress hormone which contributes to storing abdominal fat),” Danielle explains.She was also advised to increase her calorie intake since eating less was contributing to a sluggish metabolism. Added to that, Dr Ledivia added some medication to ease the root cause of Danielle’s perimenopause symptoms: a light dose of bio-identical progesterone. “This helped me regulate my menstrual cycles again and help with my symptoms,” she explains.Danielle Wium, is strong and the fittest she’s ever been.

      But Danielle also did her own research – she wanted to know more about how her age impacted how she should approach food and exercise.

      She started doing tons of weight training and lowered the frequency of her cardio sessions. “[I focussed on] low reps, progressive overload and repeated the same exercises for at least four to six weeks, increasing the weight I was using instead of changing the programme,” she expands.

      As to Danielle’s diet, she leaned into counting her macros and made sure she ate the right amount of protein, carbs and fats. “I was under-eating and avoiding carbs, which is one of the reasons women can’t lose weight in perimenopause,” she says. “Currently I eat between 150-200 grams of protein a day and an average of 2600 calories a day,” she says. In her weight loss phase, she lowered that number to about 2300 calories a day.READ MORE: How To Lose 1kg A Week: Safe & Healthy Exercise & Nutrition TipsNow, her perimenopause is a breeze“When I started this health journey in October 2023, I did not think of weight loss,” reflects Danielle. “I wanted to feel better. The body transformation was a bonus.” And what a big bonus it was: “All my perimenopause symptoms improved, I lost visceral fat, I gained 4kg of muscle and lost centimetres all over. I have gotten so strong that I can now do pull-ups and push-ups easily. The best part for me? I’m the strongest and leanest I have ever been. At 44 years old I am in better shape than I was in my 30’s!”Because her transformation is so inspiring, Danielle is now helping other women around her who want to make changes too. “We have already seen amazing results with the changes they have made. That is extremely rewarding when you can help and guide others.” More