Innholdsfortegnelse for Women's Health: Flat Belly i Women's Health: Flat Belly

Everyone knows how to lose weight. Fewer Crunchies, more burpees and more balanced meals. Right? Problem is, it rarely sticks. So allow us to introduce a new school of scientific thought–6:1. You stick to a healthy diet (1 500 calories) six days a week and include one cheat strategy a week (this can be a blow-out day of 1 000 to 1 500 extra calories, two 500 to 750-calorie cheat meals a week or a small 150-calorie cheat daily). Here’s the scientific proof it works: participants in a study by Skidmore College in the US, over 12 weeks, had one day a week to eat whatever they liked. Even with 12 cheat days, participants cut their calories by 29 percent and lost an average of 5kg. Thing was, it didn’t…

SERVES 2 CALS 315 READY IN 40MIN After a morning gym session, you’ll need this antioxidant-filled milkshake in your life. Why? Because cashews are full of magnesium that helps muscles to relax after the gym. Plus, they are a great source of protein for muscle recovery and, gram for gram, contain more of it than eggs. Baobab powder has more iron than red meat. So get blending. Ingredients • 100g cashew nuts• 70g frozen blueberries• ½ tsp beetroot powder• ½ tsp baobab powder• 1 tsp lucuma powder (find all these powders at WellnessWarehouse.com) Method 1 To help the cashew nuts blend, soak them in 250ml water for 30 minutes. 2 Blend the frozen blueberries, beetroot powder and baobab powder until it forms a smooth paste. Pour it into a glass,…

SERVES 2 CALS 442 READY IN 25MIN We guarantee you won’t miss the couscous we’ve swapped for low-GI cauliflower. It won’t just keep you fuller for longer; glucosinolates help aid detoxification and lemon cleanses the digestive system. The magic doesn’t stop there–haddock is teeming with omega-3s for postgym muscle recovery. Ingredients • 2 lemons• 180g haddock• 35ml olive oil• 1 cauliflower• ½ tsp turmeric• ¼ bunch mint• 100g Greek yoghurt• 25g tahini• ½ clove garlic, minced• Salt and pepper Method 1 Squeeze half a lemon over the fish. Place it skin-side down on a lightly oiled tray under a grill for four minutes. Flip and grill for a further minute or until the skin is crispy. 2 Break up the cauliflower and toss with the turmeric and 25ml oil. Season…

SERVES 4 CALS 481 READY IN 15MIN It’s a raw classic, packed with protein. But if you’re apprehensive about uncooked beef, think of the gym boost. This dish substitutes half the steak for beetroot–with good reason. The University of Exeter found that juiced beetroot improves endurance by 16 percent. This recipe also sneaks in iron-packed capers and vitamin C-rich parsley. Try it! Ingredients • 400g cooked beetroot• 160g beef fillet• 40g shallots, peeled and chopped• 40g capers• 40g gherkins, chopped• 1 tbsp honey• 1 tbsp white wine vinegar• 1 bunch parsley, chopped• 4 egg yolks• 4 slices wholewheat bread Method 1 Drain the beetroot and cut it into tiny cubes. 2 Next, chop the beef fillet into cubes of the same size and mix with the beetroot. Fold in the…

SERVES 6 CALS 320 READY IN 25MIN Chillies are rich in capsaicin, which can increase your metabolism by 23 percent up to three hours after eating. Chicken burgers have around 70 percent less fat than beef burgers and thighs are higher in protein than mince, so are a better option. With the protein and chillies, this tasty little number is sure to keep you fuller for longer. Ingredients • 3 garlic cloves• 2 bay leaves• 3 portobello mushrooms, cleaned, stalks removed• 3 tbsp extra-virgin olive oil• 6 chicken thigh fillets, trimmed• Bunch of fresh thyme• Juice of 2 large lemons• 2 red chillies, deseeded and chopped• 2 avocados, halved and sliced• Three spelt or wholewheat rolls, cut in half• 50g rocket Method 1 Mix the garlic, bay leaves and mushrooms…

SERVES 6 CALS 352 READY IN 15MIN A traditional Argentine sauce, chimichurri is a damn sight better for you than tomato sauce. With not one, not two, but nine cloves of garlic in there (now that’s a kick up the backside for your metabolism), and vitamin K-packed origanum, this will get your fires burning. Ingredients • 9 cloves garlic, chopped• 1 bunch parsley, chopped• 1 bunch origanum, chopped• ½ bunch spring onions, chopped• 1 tsp paprika• Juice of 2 lemons• 60ml balsamic vinegar• 150ml olive oil• 6 plum tomatoes• 3 x 400g skirt steaks• 1 tsp olive oil Method 1 Make the chimichurri. Mix two-thirds of the garlic, the herbs, spring onions, paprika, lemon juice and balsamic and leave for one hour. Now, whisk in the oil and season. Do…

SERVES 5 CALS 479 READY IN 40MIN Spelt is your low-GI go-to when you fancy a spot of baking–it’s lower in calories but higher in protein than regular flour. With protein-packed hazelnuts mixed in, we’re talking about a tasty treat that doesn’t result in a massive sugar spike afterwards. Topping the cake with blueberries makes this baby the winner of the Great South African Belly-Off. Ingredients • 60g hazelnuts• 110g white spelt flour• 1 tsp baking powder• 130g soft unsalted butter• 2 large free-range eggs• 65g honey• 65g maple syrup• Zest of half a lemon• 90g fat-free smooth cottage cheese• 90g fat-free yoghurt• 1 tbsp honey• ½ tbsp sugar-free blueberry jam• Handful of blueberries Method 1 Preheat the oven to 180°C. Grease and flour two 20cm loose-bottomed tins. Toast the…

SERVES 12 CALS 235 READY IN 25MIN Spelt flour has five percent more vitamin B3 than normal white flour, which boosts energy and is easier to digest. Plus it’s low-GI so will leave you feeling satisfied after just one biscuit. Add the rosemary–an indigestion cure–and these babies might be the best way to soothe a bloated tummy. Ingredients • 150g spelt flour• 1 tsp baking powder• 1 tsp bicarb• ½ tsp salt• 250g unsalted butter• 175g raw sugar• 3 free-range eggs• ½ tbsp vanilla extract• 3 tbsp maple syrup• 2 sprigs rosemary, finely chopped• Zest of 1 orange• 100g 70% dark chocolate• Coarse sea salt Method 1 Preheat the oven to 200°C, then line a baking sheet with parchment paper. Sift the flour (try the Knysna Grain Mill Organic Spelt…

MAKES 7 CALS 217 PROTEIN 7.5g READY IN 30MIN 1 On-The-Run Brekkie Balls Ingredients • 50g almonds• 25g hazelnuts, roasted• 40g brown rice protein (find it at WellnessWarehouse.com)• 40g cranberries• 10g each goji berries and chia, hemp, sunflower and pumpkin seeds• 35g coconut oil• 30g maple syrup• 1 tsp vanilla extract Method Ready? Get your food processor out and start by blitzing the almonds, hazelnuts and rice protein. Set aside. Next, whizz the cranberries. Combine with the nuts, goji berries and seeds. Melt the coconut oil, add the syrup and vanilla and stir into the fruit and nuts. Pop in the fridge for 20 minutes, then roll into balls. Boom. Chia seeds expand in your stomach, while pumpkin seeds are packed with fibre, so they’re more filling than you’d think!…

7AM DOWN DOWN As soon as your alarm blares, drink 500ml of cold water. A German study found it boosts metabolism by 24 percent for 90 minutes because your body must spend extra energy bringing the cold water up to your core temperature. Pop a bottle in the fridge before you go to bed so it’s ready for you when you wake up. 7:30AM BURN BEFORE BREKKIE You can burn nearly 20 percent more fat if you work out before you have your oats, says a study in the British Journal Of Nutrition. “Your blood-sugar levels are low, so your body has to use fat as fuel for your muscles to work,” says Dean Hodgkin, international fat-loss and fitness expert. Head to the gym or go for a quick run…

SERVES 2 CALS 158 READY IN 20MIN When you wake up after a night on the wine and find yourself craving that greasy plateful–give this fail-safe recovery brekkie a go instead. The eggs are full of protein to settle your stomach and the chillies will kick your metabolism back into gear. Iron-rich spinach replenishes potassium–crucial for digestive functions after booze. Ingredients • 300g baby potatoes• 1 tsp olive oil• 2 red chillies, sliced• Knob of butter• 2 handfuls spinach• 4 spring onions, chopped• 2 free-range eggs• Salt and pepper Method 1 Slice the potatoes and put into a small frying pan. Cover with water, add salt and simmer until tender. Drain, remove, wipe the pan dry and pour in the oil. 2 Fry the chilli in the pan for a…

SERVES 1 CALS 149 READY IN 10MIN This smoothie has flat-belly benefits all round. The potassium in the banana and chilli is great for speeding up your metabolism, helping to burn fat on the go. Honey is low-GI, so no sudden blood sugar spikes. Why hot? Cooked spinach is easier to break down, so manganese, iron and folate go straight into your system. Ingredients • 1 banana• 125ml water• 125ml almond milk• Handful spinach• 1 tsp honey• ⅓ tsp chilli flakes Method 1 Steam the spinach until just wilted. 2 Peel the banana and zap it in a blender along with all the other ingredients, including the spinach, until the mixture is smooth and creamy.…

SERVES 2 CALS 231 READY IN 10MIN Is there a prettier way of fending off the afternoon munchies? We don’t think so. There’s some serious muscle hiding behind this princess of a dish: the protein in the fish and the fatfighting almonds will keep your appetite at bay all afternoon. And fennel’s high dose of antioxidants will streamline your digestion. Perfection. Ingredients • 1 medium fennel, finely sliced• 3 tsp lemon juice• Extra-virgin olive oil• 10 salted almonds• Salt and pepper• 2 white-fish fillets (ask your fishmonger for a sustainable option)• 1 tsp red chilli, finely chopped• 2 tbsp Greek yoghurt Method 1 Mix the fennel, one teaspoon of the lemon juice, a tablespoon of olive oil and the almonds in a bowl, then season with salt and pepper and…

SERVES 4 CALS 284 READY IN 20MIN A portobello mushroom, rubbed in olive oil and balsamic and topped with mozzarella makes for a divine and veg substitute. Even if you’re a beef buff, we think you’ll like this one. Ingredients • 2 tbsp mayonnaise• Juice of ½ lemon• 150g roasted red peppers• 1 clove garlic, crushed• 4 large portobello mushrooms, stems removed• 1 tbsp olive oil• 1 tbsp balsamic vinegar• 1 tsp dried Italian seasoning• Handful grated mozzarella• 1 red onion, sliced into rings• 4 wholewheat buns• A few handfuls of lettuce, rocket or any green salad leaves Method 1 Combine the mayonnaise, lemon juice, red peppers and garlic. If you want a uniformly red mayonnaise, purée the lot in a processor. 2 Heat a griddle pan (or a frying…

SERVES 4 CALS 380 READY IN 30MIN Order these in a restaurant or grab a supermarket version and you’ll find the fish gets a good battering and a massive dollop of mayonnaise before it reaches your table. So we ditched the frying oil and fatty dressing but kept the flavour by using a Cajun seasoning and mango and avocado salsa, which cuts the heat and pairs well with the fish. Ingredients • 1 mango, peeled, pitted and cubed• 1 avocado, diced• ½ red onion, chopped• Juice of 1 lime, plus wedges to garnish• Chopped fresh coriander• A splash of canola oil• 2 large tuna fillets• 1 tbsp Cajun seasoning (try Nomu Cajun Rub, Nomu.co.za)• 8 corn tortillas• 2 handfuls shredded red cabbage Method 1 Mix the mango, avocado, onion and…

SERVES 3 CALS 150 READY IN 30MIN 1 Oyster Mushroom Sabzi Ingredients • Dash of olive oil• 1 tbsp nigella seeds• 4 garlic cloves, chopped• 2 small onions, quartered• 1 tbsp grated ginger• 1 green chilli• 1 tsp turmeric• Salt, to taste• 2 tomatoes, chopped• 250g oyster mushrooms• 100ml light coconut milk Method Pour some oil into a frying pan, add seeds and cook over a low-medium heat until they sizzle. Remove from the heat and allow the oil to cool for a moment. Add the garlic, onions, ginger and chilli and fry for five to 10 minutes, stirring. Add the turmeric and salt and cook for 20 seconds, stirring. Add the tomatoes and cook until soft–no longer than five minutes. Wipe the mushrooms clean. Add the coconut milk and…

SERVES 12 CALS 80 READY IN 190MIN Mango-Chilli Blaster • 1 mango, chopped• Juice of 1 lime• 2 tbsp sugar• Pinch cayenne pepper Method Place the mango, lime juice, sugar and cayenne pepper in a blender and purée, adding a bit of water if needed. Divide between four ice-lolly holders and freeze for three hours. Next: remove from freezer and enjoy! Boozy Banana Split • 2 ripe bananas, peeled• 120ml low-fat milk• 2 tbsp sugar• 2 tbsp dark rum (optional)• Pinch nutmeg Method Place all the ingredients in a blender and purée, leaving the mixture slightly chunky if you like. A couple of spoons of rum will make this a fun braai treat. Divide between four ice-lolly holders and place in the freezer for at least three hours. Strawberries &…

1 EAT THE RAINBOW. NO, REALLY. “When I look at a plate, I always ask ‘Where are the colours?’” says dietician Ellie Krieger. “There should be a full spectrum to get the different antioxidants you need.” For example, red peppers contain twice as much metabolism-supporting vitamin C as green. 2 BAKE A MUCH BETTER CAKE There are many ways to clean up your baking, including swapping refined sugar and flour for unrefined versions, replacing butter with coconut oil and sneaking in some veggies, like grated carrot and baby marrows. 3 FREEZE FOR BETTER SNACKS Don’t toss over-ripe bananas–freeze them and use them in baking. “If you get the nibbles when you’re watching TV, a frozen banana makes a healthy alternative to ice cream,” says dietician Melissa Rice. And banana bread…

SERVES 2 CALS 340 READY IN 40MIN Where would we be if chia seeds didn’t exist? They’re sky-high in protein, omega-3 and fibre–all essential for fat-burning. They stabilise blood sugar and lower cholesterol. The seeds expand in liquid, keeping you fuller for longer, and the cinnamon and oats in this recipe both regulate insulin, helping to keep your appetite in check. Ingredients • 2 tbsp chia seeds• 4 tbsp rice milk• 70g porridge oats• Zest and juice of 1 orange• 115g chopped dates• ¼ tsp orangeblossom water, optional (find it at EssentiallyNatural.co.za)• 1 cinnamon stick• 1 punnet berries Method 1 Soak the chia seeds in a bowl with the rice milk (or any dairy-free milk alternative). In a separate bowl, combine the oats, orange zest and juice, dates, orange-blossom water…

SERVES 6 CALS 203 READY IN 105MIN Kale isn’t just one of the best sources of iodine, iron, calcium and potassium–its high fibre revs up your digestion. Combine that with sprouts–that help your liver eliminate toxins–and you have a detoxon-a-plate that doesn’t involve liquid. The dressing will tickle your tongue while the quinoa and almonds fill your tum. Yum. Ingredients • 250g Brussels sprouts• 1 clove garlic, finely chopped• 100g quinoa• 100g kale, chopped into 8cm pieces• 1 tbsp olive oil• 1 tsp rice vinegar• 3g fresh ginger, grated• Zest of 1 orange• 1 tsp pomegranate molasses• 10g chopped fresh parsley• 30g flaked almonds• 1 pomegranate Method 1 Preheat the oven to 175°C, then chop off the sprouts’ bases and cut them in half. Put them into a baking tray…

SERVES 2 CALS 284 READY IN 60MIN Sweet potatoes can do no wrong in our universe; pack this bad boy for your lunch and you won’t be reaching for the biscuits. Its high iron content will make sure any protein–in this case, feta and broccoli–is effectively processed and sent straight to your muscles. Bonus: it’s also high in fibre. Ingredients • 2 medium-sized sweet potatoes• 2 tbsp melted coconut oil• 1 clove garlic, grated• ¼ tsp caraway seeds• ¼ cup water• 60g broccoli florets, chopped• 1 red pepper, diced• 20g chopped parsley• Juice and zest of 1 lemon• 7g fresh dill, chopped• Salt• 20g feta Method 1 Preheat the oven to 175°C, cover the sweet potatoes in one tablespoon coconut oil and a sprinkle of salt, then bake on a…

SERVES 6 CALS 463 READY IN 15MIN Research suggests the scent of peppermint alone can act as an appetite suppressant, so teaming it with meat can stop us overdoing it at the dinner table. This is best on the braai, but an oven grill can work well too. Ingredients • 12 lamb chops• 1 tbsp rosemary• 3 cloves garlic, crushed• 1 tbsp thyme leaves• 1 tsp cayenne pepper• 1 tsp cumin• 5 tbsp extra-virgin olive oil• 100g chopped anchovies• 1 bunch fresh mint, chopped• Sea salt, for crusting Method 1 Get the grill on! Marinate the lamb chops in a bowl with the rosemary, garlic, thyme, cayenne pepper, cumin and three tablespoons of the oil, all mixed well. Leave for at least one hour. 2 Remove the chops from the…

SCOOPS 15 CALS 61 READY IN 20MIN 1 Strawberry Sorbet Ingredients Sorbet syrup • 150g caster sugar• 50g runny honey• 3g leaf gelatine Sorbet • 600g strawberries• Juice of 1 lemon, to taste Method For the syrup, bring 250ml water, the sugar and honey to the boil, then turn off the heat. Bloom the gelatine in cold water, drain, then stir into the hot sugar mix. Leave the syrup to cool. Blend the berries with the syrup and lemon juice to taste. Freeze the mixture in an ice-cream maker until ready. No Machine? No Problem. Once your mixture is ready, pour it into a large freezer-friendly container and place in the freezer. Once it begins to freeze around the edges, remove from the freezer and stir rigorously. Place back in…

SERVES 14 CALS 96 READY IN 15MIN This recipe’s not just a fat-burner; it’s a beauty booster too. The raw cacao revs up your metabolism to attack fatty deposits in your body, plus it boosts circulation to help zap eye bags. Oh, and whizzing up the chia seeds helps your body absorb them easily–you’ll reap even more benefits from their skin-plumping omega-3s. Ingredients • 50ml coconut milk• 125g nut butter (any)• 30g ground cacao• 60g chia seeds• 75g sesame seeds• 75g pumpkin seeds• 75g sunflower seeds• 75g coconut flour• 2 tbsp rice malt syrup Method 1 You won’t believe how easy this one is. Simply place all the ingredients in a blender and pulse until smooth. 2 Remove one tablespoon of the mix and roll it to form a small…