HAPPY HEALTHY

EMPOWER THE WOMEN AROUND YOU.

BODY BUSTERS

GOOD FORYOUR HEALTH GOALS

SPICY PILCHARD STEW

JUST WALK IT OFF

women’s month!women’s month!women’s month!

There’s nothing worse than that niggling feeling of hunger that sneaks up on you a couple of hours after lunch or dinner. This lip-smacking pilchard stew is a great source of protein, which means you’ll feel fuller for longer! What’s more, it’s high in Omega 3 for boosted brainpower, and if you eat it with the bones it provides calcium to look after the health of your bones. Serves 4

TO LOSE WEIGHT AND KEEP IT OFF, YOU NEED TO GET MOVING! START BY WALKING AT A MODERATE PACE FOR 30 TO 60 MINUTES –this helps to burn stored fat and build muscle that speeds up your metabolism. Whether you walk to the shop or take a walk in the park, it’s a great way to work a little workout into your busy lifestyle!

Preparation1. Heat oil in a frying pan and fry onion and garlic.2. Add chillies, curry powder and cumin, and fry for a few minutes.3. Stir in tomatoes, pilchards (with the sauce), sugar and salt. Simmer over a low heat for 15 minutes.4. Season with lemon juice and black pepper, and serve with a small portion of brown rice, pasta, pap or samp!

INGREDIENTS• 2 tsp (10 ml) sunflower oil• 1 large onion, chopped• 2 cloves of garlic, finely chopped• 1 to 2 green chillies, thinly sliced• 2 tsp (10 ml) curry powder• 1 tsp (5 ml) ground cumin• 2 tomatoes, chopped• 1 x 425 g tin pilchards in tomato sauce• ½ tsp (2,5 ml) sugar • ½ tsp (2,5 ml) salt• Lemon juice and black pepper

SNACKING ON VEGGIES, DRINKING MORE WATER, CARVING OUT MORE “ME TIME” IN YOUR DAY – THESE ARE JUST SOME EXAMPLES OF GOOD-FOR-YOUR HEALTH GOALS THAT ARE EASY TO COME UP WITH! As a phenomenal woman you often put health and fitness last on your list of priorities (often work and family are top of your list), so making your health goals stick is not so easy.

Lucky for you, the science world offers plenty of excellent strategies to help you see your health and fitness goals through to the bitter end. For women weight loss is one of the most common goals– and it is a challenge, but researchers have learned that regular weigh-ins can increase the chances of success by more than 80%, Halala! So to all the phenomenal women, mothers and grandmothers out there achieving your body and health goal can become a reality.

The decision to live healthy is very often difficult to achieve – because as a women you put yourself last on your list of priorities. You are most important, as a women you posses such strength (I mean can you imagine a man giving birth to children ?!) So its time to put down that kota, get up off the couch, realise how amazing you are and let’s find solutions to overcoming your excuses:

BUT… I DON’T HAVE TIME: Start with mini-workouts and build up a routine from there. Don’t listen to your gym friends who say “an hour a day keeps the flab away” – every little bit helps! Get some colleagues together for a lunchtime walk and squeeze in a bit of exercise at the office – easy as that.

BUT… I CAN’T AFFORD TO BUY HEALTHY FOOD: We all spend money on what’s most important to us – clothes, jewellery, fancy cars... but how important is your health in comparison? Yes, high-quality food is more expensive than junk food, but you’re actually getting better quality and more nutrients for your Rand! Tip: buy produce that’s in season, when it’s cheaper, and stock up on lean meats when it’s on sale.

The world is full of body and weight-loss myths that can cause negative body image! There are 3 main body concerns that have bothered women for years. We have the solution on how to bust it:

A. CELLULITE – IT'S EVERYWHERE!When fat beneath the skin pushes through the crisscrossing bands of connective tissue, the result is those not-so-cute dimples. Forget cellulite creams! Instead, focus on toning your muscles – target that “dimpled skin” with strength training exercises and cardio at least three times a week. And stop eating the bad stuff – a little less chocolate, a little more fruits and nuts!

B. OH, THIS FLABBY BELLY OF MINEYou’re doing sit-ups by the dozen, but what you should be doing is avoiding alcohol, bread and processed carbs! Drink plenty of water to flush out your body, and eat more water-based foods like cucumbers and asparagus. Lean protein like fish, chicken and egg whites keep you fuller for longer, and there’s a rumour that cutting out dairy does wonders for the midriff!

NOTE: THIS ROUTINE IS A FIVE-DAY WALK-WEEK, SO YOU CAN DECIDE WHEN YOU WANT TO TAKE YOUR DAYS OFF.YOU CAN ALSO CHOOSE BETWEEN THE TWO DIFFERENT INTENSITIES TO ENSURE THAT YOU GET THE MOST OUT OF YOUR WALK-WORKOUT!

EASY WALK:Walking at a light pace that allows you to easily carry on with conversation without breathing too hard.

BRISK WALK:Walking at a pace where your heart rate increases, and it feels like you are working at a moderate intensity – it shouldn’t be easy, but also not so hard that you find yourself gasping for air.

MONDAYEASY WALK: 10-15 minutesSTRETCH: 2 minutesBRISK WALK: 5-10 minutes

TUESDAY(Optional)

EASY WALK: 15-20 minutesSTRETCH: 2 minutes

WEDNESDAYEASY WALK: 10-15 minutesBRISK WALK: 5-10 minutesSTRETCH: 2 minutes

BUT… I DON’T LIKE THE TASTE OF HEALTHY FOOD: If this is your excuse, it means you’re not putting enough effort into preparing food! Yes, raw broccoli isn’t tasty – but add a bit of spice and a low fat sauce, and it’s out of this world! Scientists say you must eat a food at least 10 times before you’ll truly know if you like it or not – and if you work at it, you can acquire a taste for food thats good for you.

BUT… MY FAMILY IS OVERWEIGHT, SO IT’S IN MY GENES. Yes, there is some research that proves that illnesses like obesity can be genetic. But if your whole family is overweight, it’s more likely that you’re all making the same poor lifestyle choices. Poor dietary habits can be passed down through the generations, but just because your mother cooks everything in heavy oil doesn’t mean you have to!

BUT… I SKIP BREAKFAST, SO I’M CUTTING ENOUGH CALORIES! Skipping meals is never going to result in weight loss and it’s certainly not good for your body! When you skip a meal, your body goes into starvation mode, holding onto every bit of fat instead of burning it as energy. Doesn’t sound too good, now does it?

BUT… I CAN’T LOSE WEIGHT BECAUSE I HAVE KIDS. Actually, you should be losing weight BECAUSE of your kids. As a mother, it’s your duty to commit to a healthier lifestyle so that your kids will be inspired to be healthier. Involve the kids in the cooking process, and teach them about things like healthy snacking and drinking water rather than cold drink.

BUT… I’M NOT EATING MUCH, AND I’M STILL NOT LOSING WEIGHT! Shaking off the kilos isn’t about how much you eat – it’s about what you eat. Most people will eat very little and exercise for a whole hour, but this actually causes your body to store fat “for a rainy day” instead of burning it. Think of your metabolism as a fire that constantly has to be stoked – otherwise it will burn out.

C. THAT FLAT AND SAGGY BUM THOUGH!You don’t need fancy underwear to give your bum the necessary lift – try these exercises instead:

PLIE SQUATS (15 TO 20 REPS): These get your inner thighs working and turn your lower bum into steel. Start with your feet positioned wider than shoulder-width and turn your toes out. Keeping your weight on your heels and knees turned out, squat and come up. Tip: Tuck your pelvis in, and stick your buttocks out. The more you engage, the more you’ll shape that booty.

PLATYPUS WALK (15-20 REPS): You’re not going to look pretty, but the result is magical! Start in plie squat position, with your hands behind your head and thighs parallel to the ground (or as close as possible). Waddle forward for about five or six steps while staying in the plie squat position. Make sure your knees are pointing outwards, and always land heel-first with each step. Reverse and waddle backwards.

WHETHER YOU MAKE IT OR NOT IS ALL UP TO YOU.BE STRONGER THAN YOUR EXCUSES!

THURSDAYEASY WALK: 15-20 minutesSTRETCH: 2 minutes1 2 3 4

Start slowly and make sure you allow your body to warm up.

If you don’t have good balance, stick to smooth surfaces and walkways.

Listen to your body – if something doesn’t feel right, stop, take a break and ask for help if necessary.

Always wear proper footwear like walking sneakers, so that you don’t put strain on your muscles.

REMEMBER:

YOUR WALKING ROUTINE:

FRIDAYREST

WEEKEND WORKOUT(Optional)

BRISK WALK: 20-25 minutes

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