WATCH: YOUTUBE YOGA AND PILATES WORKOUTS

THE LIVE FIT GIRL 

The Live Fit Girl YouTube channel is run by women’s fitness expert Deanna Dorman whose YouTube channel has over 10 million views. She has playlists labelled according to the workout where you can find yoga and stretching, as well as, pilate workouts. 

Here is a simple 10 minute workout to improve posture. 

BLOGILATES

Blogilates YouTube channel is run by certified pilates and Fitness Instructor, Cassey Ho. Her YouTube channel has over 850 million views with a whole host of workouts ready to watch. 

Here is a 10 minute cardio pilates workout to burn fat and tone muscle. 

YOGA WITH ADRIENE 

Yoga with Adriene offers an array of yoga workouts for different levels from basic to advanced. Her YouTube channel has a whopping 909 million views. 

“Calm and relieve a tired mind and body. Create space. Tone and trim. Cultivate self-love. Contemplate. Reflect,” is one of the aims of her teaching. 

Here is a five minute yoga workout you can follow that she calls “yoga quickies”.

“Yoga Quickies show us that we do not need 30, 60, 75 min. That we don’t always have to do legs on leg day. But rather, that the reward, the cookie, the good stuff actually just arrives when you do too,” says Adriene Mishler on her YouTube channel. 

BOHO BEAUTIFUL

Boho Beautiful is a yoga class run by Juliana Spicoluk & Mark Spicoluk who focus on various different aspects of yoga including hatha, astanga Inspired, morning yoga. Their YouTube channel has over 262 million views. 

Here is a five minute pilates workout focusing on how to lose arm fat. 

“This Boho Beautiful 5 minute arms miracle is the perfect workout class to do at the end of your other workouts, or if you need to take a little 5 minute break away from your everyday life and challenge the mind and body in a new way,” wrote Boho Beautiful. 

BREATHE AND FLOW 

Husband and wife duo Bre and Flo Niedhammer are certified yoga instructors that provide a variety of yoga and meditation exercises. 

Their exercises are for all different levels of fitness so you could choose from short, medium or long sessions. Their channel also has a 10 day Yoga program which you can start below. 

ALSO READ: Fitness check: Top five YouTube channels for free home workouts

‘The pandemic is straight out of a friggin’ movie’ – will.i.am

He told the New York Times newspaper: “We are living in sci-fi times. The pandemic is straight out of a friggin’ movie. We are wearing masks from yesterday’s movie. So I wanted to make a mask to fit the era that we’re in.”

The mask comes in black and orange or white, grey and orange.

New normal game changer?

In a statement, will.i.am added:

“We created XUPERMASK to change the game of our new normal. In this new age of style and security, XUPERMASK is an uncompromising face mask design with high-tech performance for the modern lifestyle. Alongside Honeywell, we’ve engineered a state-of-the-art Smart Mask to provide function with style.”

Darius Adamczyk, chairman and chief executive officer of Honeywell, added: “XUPERMASK offers wearers cutting-edge design and functionality. Its blend of fashion, technology and function is unparalleled.

“We are proud to have partnered with will.i.am on this unique and innovative project.”

The XUPERMASK – which also has seven hours of battery built in – retails for a whopping $299 (R4,343)…

ALSO READ: SA’s DJ Lag and Will.i.am reaches settlement over ‘stolen’ song

However, you do not have to neglect your physical health. Here are five fitness gurus’ YouTube channels that bring workout routines to the comfort and safety of your home.

Watch: YouTube fitness workouts

1. KAYLA ITSINES

Kayla Itsines is an Australian YouTuber who created the “BBG Zero Equipment” programme. The programme, as its name implies, requires no fitness equipment to conduct high-intensity workouts. 

She runs a 16-week programme with four beginner workouts and more advanced workouts that can be done using just the space of your yoga mat not exceeding 30 minutes per workout. There are also “express” workouts that can be completed in 15 minutes. 

Kayla Itsines has more than 12.8 million Instagram followers, as well as some healthy meal recipes on her page.

2. REBECCA LOUISE

Rebecca Louise is a fitness trainer and fitness author from the United Kingdom (UK). She guides viewers through fat burning and achieving flat abs. 

Her workouts are “apartment-friendly” and will only take an average of 10 minutes of your time. She also offers monthly workout challenges.

With more than half-a-million followers on her Instagram page, she also posts shorter “energy booster” workouts that can assist with everyday life on Instagram.

3. FITNESS BLENDER 

Daniel and Kelli Segars are a husband and wife duo who run Fitness Blender, a home workout programme that offers an array of workouts, such as cardio, strength training, pilates and high intensity. 

Their simple five-day workout tailor-made for busy people, focuses on cardio, glute and thigh exercises. 

4.THENX 

Thenx is run by Chris Heria and his team of trainers whose workouts require minimal equipment and sometimes just your own body weight. The team have put together simple instruction videos that you can do from anywhere. 

Here is their six-pack for abs challenge that boasts more than 75 million views on YouTube.

5. EMI WONG 

Emi Wong is a certified personal trainer whose YouTube channel has more than 3.88 million subscribers. She also has an array of workouts to try from the comfort and safety of your own home. 

Here is Wong’s two-week ab and leg workout:

ALSO READ: Top five health trends of 2021: How to take care of yourself first

The 54-year-old Oscar winner — who has recently gone “Instagram official” with her new boyfriend, Van Hunt — was diagnosed with diabetes more than two decades ago and living with diabetes and its challenges makes this a cause close to her heart.

“Being diabetic myself, this cause is immensely personal to me, as your support will benefit children with Type 1 diabetes in Africa and raise awareness for diabetes globally,” said Berry on her Instagram account.

Halle Berry joins forces to support diabetic children

Halle Berry’s health and wellness platform, Re-spin, teamed up with the Sonia Nabeta Foundation (SNF), a non-profit organisation (NPO) that supports children from low-income households with Type 1 diabetes, to host this first annual wellness and workout marathon for diabetics.

The lowdown on the Wellness Warriorthon with Halle Berry

The two-hour event will kick off with a welcome by CEO of Re-spin, Kendra Bracken-Ferguson followed by a conversation between host Halle Berry and founder and executive director of the SNF, Vivian Nabeta.

Newly diagnosed nine-year-old Gia Bulter will give viewers a child’s perspective on living with diabetes accompanied by her parents.

The event also anticipates a talk about life, parenting and chronic illness by The Game actress Tia Mowry alongside Gary Hall, Crystal Hall and Scott Benner.

Berry will also meet two little warriors from Uganda. The event also features a Thanksgiving recipe from author and host of Living by Design, Jazz Smolett, a breakout session and a musical intermission by cellist Sheku Kanneh-Mason.

The Wellness Warriorthon will also speak to experts in different fields and will explore the racial inequalities in diabetes care that people of colour face.

A ticket will give you 24-hour access to the streamed event and all proceeds from the Wellness Warriorthon will benefit the children in Africa that the SNF serves.

Facts about diabetes

• Diabetes caused 4.2 million deaths in 2019 alone.
• More than 1.1 million children and adolescents are living with type 1 diabetes.
• 1 in 2 people that need insulin are unable to access it due to it being unavailable and unaffordable.

Halle Berry steps into directorial ring with new movie ‘Bruised’

Halle has directed and stars in the MMA drama Bruised which had its world premiere at the 2020 Toronto International Film Festival on 12 September.

It is rumoured that Halle landed a $20-million (R310,118,400) global distribution deal with Netflix for the classic fight film.

The director also stars in this tale of a washed-up MMA fighter, Jackie Justice, struggling for redemption as both an athlete and a mother.

Berry directed from a script by Michelle Rosenfarb and changed the main character from a 24-year-old Irish Catholic girl to that of a middle-aged black woman so she could play the role.

On the day Berry shot the big fight scene for Bruised she cracked two ribs. This was not the first time Berry had injured herself on the set of a movie, breaking three ribs on John Wick: Chapter 3 –Parabellum.

The question arose again this month with the release of the Netflix docu-drama The Social Dilemma, which warns of the dangers of social media.

Not everyone who has a cellphone uses social media, of course, or is addicted to it, but there are warning signs of overuse of smartphones all around you.

According to the Independent Communications Authority of  South Africa (Icasa) 2020 State of the ICT Sector report, South Africa’s smartphone subscriptions stood at 53.38 million in 2019.

Contextually, this puts it at only a few million shy of the country’s total population of 58.78 million people. The internet penetration rate stands at 62%, which means that there are 36.54 million internet users in the country.

The 18-24 and 25-34 age groups make up over 80% of social media users in South Africa. Most of South Africa’s youth spend a significant amount of time in the virtual world.

Is this a cause for alarm and, if so, how can we win the war against phone addiction?

‘But I don’t have a problem, do I’?

When you search “how to know if you’re addicted to…”, the prompt “your phone” appears as one of the top suggestions.

Concerns about phone addiction are as high as sugar, alcohol and nicotine addictions. This highlights the crisis facing most of today’s youth.

Whilst some websites give you the option to take a quick quiz; most online resources provide a list of symptoms which give you the space to self-diagnose.

Signs of cellphone addiction

The most common sign of phone addiction is trouble completing tasks in the physical world.

If you find yourself struggling to complete chores at home or work because you are spending most of your time on your phone, experts suggest that you might be overusing your phone.

This symptom also shows up as putting off doing essential tasks due to the amount of time you spend on your phone.

Secondly, if your online connections get in the way of your physical relationships, you might be addicted to your phone.

Whilst our phones bring us closer to people who are further away, they often drive a wedge between you and the people nearby.

If your family and friends express their concerns about how your social life is suffering because of how much time you spend on your phone, it might be time to investigate your relationship with your phone.

Gen Z and their phones

According to research, millennials and Gen Z’s spend an average of 45 hours a week on their phones, and their phones are never more than 10m away.

The third question is: “How do I feel when I don’t have my phone in my hands or more than an arm’s length away?”

If being away from your phone triggers feelings of panic or anxiety, it might be a sign of an unhealthy attachment, or even cellphone addiction.

This symptom also appears as continually checking your phone for messages, or feeling phantom vibrations even when you don’t receive any notifications.

This is not a comprehensive list of signs and symptoms, and you can find more here.

Phone addiction might not appear dangerous, but research shows that it can have harmful side effects such as anxiety, depression and insomnia.

I might have a problem, now what?

While it is easy to think “I can just leave my phone alone and I’ll be fine”, it is crucial to take pro-active steps to improve the relationship with your phone.

The first step is to identify your triggers. When do you use your phone the most, and why do you do it?

Is it because you feel lonely or bored? Is it because you can’t sleep? Once you figure this out, it is essential to find healthier ways of filling your time and entertaining yourself.

Solutions to cellphone addiction

Place some barriers around your phone use. Apps like Forest, Offtime and Flipd will help you unplug from your phone by blocking the use of certain apps during a specific period.

BreakFree takes it a step further by breaking down the score into an addiction score. The lower your phone usage, the lower your score.

This is great for challenging yourself and getting the satisfaction of reaching your goals.

Develop hobbies away from your phone. It might feel like your entire life is online, but it is vital to feed your physical self as well.

Real-life activities can replace most games and social media apps:

• Journalling can replace writing multiple social media posts a day.
• You could replace numerous hours on phone with physical quality time with friends and family members.
• Real-life dance parties can replace TikTok dance routines for one.

Be kind to yourself, because as the saying goes “Rome was not built in a day”. It is essential to understand that there will be withdrawals and relapses, but they are a part of the journey.

Keep going, even when it seems like you’re not making any progress—every small step matters.

• Disclaimer: These are self-help tips, and addiction is hard to beat, so seek professional help and outside support where necessary.

The KwaZulu-Natal journalism graduate wants to educate millennials and post-millennials about the taboo subject and stigma that often surrounds the illness.

Certified digital marketer Hlongwa, 23, is a broadcast journalism graduate from the Durban University of Technology (DUT). She worked with MTV and B Wise, the Department of Health’s website designed to educate youth on health-related topics.

What drives Thandeka Hlongwa

“These issues are not under-exposed per se,” said Hlonga.

“But the way in which these issues are pre-packaged is out of tune and out of reach for people within the ages of 23 to 35.”

Hlongwa initially had an influencer contract with MTV Shuga, a coming-of-age drama series broadcast on MTV Base.

However, due to the lockdown the show took a web series approach called #AloneTogether.

This series highlights topics like gender-based violence (GBV) and the stigma attached to HIV, as well as COVID-19.

The collaboration between MTV and B Wise Health is to help spread positive messages about sex and everything related to it, which includes HIV.

The digital marketer shares educational and informative videos on her Instagram page, with a millennial touch.

“I think what makes my page possibly original is that you see me still being a 23-year-old while talking about these things. Whereas if it were a page with just statistics it would be boring. A human touch adds to it,” said Hlongwa.

Hlongwa’s video series

Face of BET and DJ at Gagasi FM, Nomalanga Shozi hosts one of the three videos in the #AloneTogether series.

Shozi is also an actress on MTV Shuga (also featured on the video) and gives advice on contraceptives and family planning.

Smiso Msomi’s advice

Smiso Msomi, who is a part of South Africa’s Brother for Life campaign, hosts a second #AloneTogether video.

This addresses the risks associated with alcohol abuse, GBV and HIV.

Msomi does a swift and informative video on pre-exposure prophylaxis (PrEP), post-exposure prophylaxis (PEP) and anti-retrovirals (ARV).

Hlongwa invited Msomi to inform viewers on what each drug is for, how often they should be taken and when.

Mohale Motaung’s video

Mohale Motaung (also well-known as the husband of entertainer Somizi Mhlongo), is also part of the MTV Shuga Down South and MTV Shuga #AloneTogether video series.

His video builds on that of Msomi. He discusses testing, as well as how to deal with testing HIV positive. He covers the cautionary steps you can take when testing negative.

Originally from Bizana in the Eastern Cape, Sonjica has been chosen as a finalist in Fitness Magazine‘s Biogen Face of Fitness 2020 competition.

Who is Zizo Sonjica?

The South African asked Sonjica to fill us in on her fitness journey with a Q&A and her fitness tips.

Q: Who is Zizo Sonjica?

A: I am a postgraduate student in business management. I am currently pursuing a career in internal auditing at the Durban University of Technology.

How and when did your modelling career take off?

Every time I would see something I love on television I would practise it over and over again trying to perfect it. Usually it would be learning to speak English, posing and walking in heels.

After watching a lot of modelling shows on television, I then entered for Miss Mzamba 2015. It was such a nerve-wracking experience but I won the first princess title.

Have you always wanted to be a model?

Yes, I’ve always wanted to be a model but my background couldn’t allow me to start at a young age. I started after college in 2015 because I was able to financially support myself.

What made you enter the Biogen Face of Fitness 2020?

In July this year, my friend Phaphama Mrabele mentioned my name on Fitness Magazine’s page on Instagram. She said “You’ve got this” and I believed that I did. I applied at the beginning of August and that’s how I became part of the Biogen Face of Fitness family.

What does the role of being a finalist entail?

It means living a fitness lifestyle, as that must be what fuels your actions. One must be authentic and connect with the audience on topics that promote health and fitness. You need to share your fitness journey, good and bad, and learn to motivate with words and actions.

What do you do for relaxation?

No matter how busy I am, I always make time for myself. I love to go hiking and take a beach walk just to clear my head and have fun. My fun is always integrated with fitness.

What is your take on the body positivity?

I have been  told that I am too lean, too short, too muscular, too chubby. But, I’ve grown to love critics as they help me see things differently!

Zizo’s fitness tips

Zizo shares a few of her workout tips:

• It’s important to dedicate certain exercises to targeted body parts. For example, on Monday, Tuesday and Friday train the lower body, then on Wednesday and Thursday the upper body. You can choose whatever works for you. 
• The secret to home workouts is doing as many repetitions as possible to help muscles develop more endurance.
• If you want to have a flat tummy, every day must be abs day. Do as many repetitions as you can: sit-ups, knee pull-ins, cross-crunches, leg raises and Russian twists with 10 repetitions, for example.

“The burn is my friend, if it is not burning then that means I am not doing it right.”

• For the lower body, try 50-100 repetitions of normal squats, jumping squats, walking lunges, side-leg raises and side-leg extensions.
• If you want to a healthy gut and glowing skin, water should be your best friend!

“Eight  glasses of water a day does the trick.”

• Cut out sugar and fast food if you want to see good results. Snack on fruits and include natural, fresh food in your diet.   

This is the perfect time to get back into shape after eating and drinking your feelings away during South Africa’s nationwide lockdown.

Whatever the reason you have had to avoid getting fit,  it’s now time to get back to exercise.

There is no need to panic though, because we got you covered with tips, tricks and exercises.

Motivational spring fitness hacks

The “no pain, no gain” approach to fitness does not work. Instead, try these seven strategies to shape up this spring:

• Take it slow

Even though sunny days may be calling your name, make sure to start slowly. Never increase your weight, time, speed, or intensity more than 10% per week.

• Keep your expectations in check

Remember that just as you did not become inactive overnight, so you will not become fit overnight. Patience is key.

• Do not exercise in pain

As you get back to training you may have some minor muscle aches and soreness. That is acceptable but if you have any sharp or unusual pain that does not go away, pay attention.

• Enlist a buddy

Doing any kind of exercise with a friend will increase your motivation and help you stay committed.

• It is a state of mind

If your brain is awake enough to turn off the alarm and convince you to go back to sleep, then your body is awake enough to get up.

• Just do it

The easiest way to ensure you meet that morning workout head-on is to simply put your feet to the floor. Just do it!

• Make a music playlist

There is nothing like some good music to get you motivated.

Simple spring fitness exercises

While these simple exercises are beneficial on their own, we recommend performing them together in one routine with no break, or only a short break, in between.

This will help speed up your metabolism and give you a better workout.

Box Jumps

Box jumps are great for toning your legs! You will need a platform of some sort that is a bit higher than you and which can support your body weight.

• Stand with your feet hip-width apart, with the platform directly in front of you.
• Bend your knees then jump onto the platform and jump off.
• Do this in two quick and steady motions while maintaining your balance.
• Do this in three sets of at least 15 jumps.

Squats

Squats will work your entire lower body in one simple exercise.

• Begin by standing with your feet shoulder-width apart with your arms by your side.
• Slowly bend your knees and lower your upper body as if you are going to sit in a chair.
• As you squat, bring your arms in front of you.
• While squatting, try to keep your knees behind your feet and your back straight.
• Slowly bring your upper body back up into a standing position.
• Do three sets of 15.

Push-ups

Push-ups build your upper body strength and do not require much space or equipment. Now that it’s spring, you may like to take your fitness routine outside.

• Begin by starting on your hands and knees and placing your hands shoulder-width apart in front of you.
• Extend your legs back and straighten your back so you are supporting your body weight with your arms.
• Slowly bend your elbows and hold the position for three seconds (do not bend in the middle).
• Then slowly raise your body back into your starting position to finish the push-up.
• Do this as many times as you can.

Lunges

Lunges are a great way to tone your legs.

• Begin by standing with one foot on a step and put your other foot behind you.
• Lunge by bending your knee, lowering your body, and keeping your shoulders in a straight line with your hips.
• Raise your body back up slowly to complete the lung.
• Do this 15 times for each leg.

Even though National Women’s Month is drawing to a close, women still should make their health and wellness a priority.

There are many aspects of health to consider particularly as common health conditions can affect women differently than men.

As you get older, it is also a good idea to see your medical provider for regular check-ups.

Here are eight areas to look at to understand women’s general health related needs.

1. DIY breast exam

Breast exams are important as changes in breast tissue can signal breast cancer, and early diagnosis of breast cancer can save your life.

Although you can go for a mammogram or breast exam with a medical professional, you also can examine them yourself.

You know your body better than anybody else so you are best placed to notice any changes.

If you notice any changes in your breasts that seem abnormal, it is important to report it to your doctor. These include:

• Change in size, shape, and texture;
• Lump or area that feels thicker;
• Any discharge;
• Pain in your breast or armpit;
• Swelling in armpit or collarbone.

The Cancer Association of South Africa says of the approximately 19.4 million women aged 15 years and older in this country, breast cancer is the cancer which most affects them. (Men can also get breast cancer, however.)

2. Pap smear

While cervical cancer is the second most common cancer among South African women, the good news is that it is curable if detected and treated in the early stages.

One of the ways to pick this up is via a pap smear.

According to the South African HPV Advisory Board, woman should begin having pap smears when they become sexually active or, alternatively, when they turn 21.

3. Dental check-up

Dental health is important from the moment you sprout your first tooth as a baby.

Dentists recommend dental check-ups twice a year to spot early signs of decay and any other problems.

A regular dental check-up will include cleaning and examining teeth.

4. Body mass index

Your body mass index or BMI is an estimation of your body fat, with a figure between.

A normal or healthy BMI is between 18.5 and 25. More than this is overweight and less is underweight.

An extremely high BMI, of 30 and above means you are obese. This raises your risk of serious health problems like diabetes and heart disease.

You can measure your BMI by typior by going to your local medical practitioner. You can also calculate it by taking your mass in kilograms and dividing by the square of your height in metres.

5. Cholesterol check

You cholesterol level helps in assessing your risk of developing heart disease or stroke.

To check your cholesterol levels your doctor can perform a blood test. Ideally, get your blood test in the morning before eating, or after not having eaten anything for 12 hours.

If you are age 20and older, you should check cholesterol at least once every five years.

6. Skin examination

You can examine your skin at home every month. As with a breast exam, the idea is to look for changes that could be an early signal of disease, in this case skin cancer.

People with fair or pale skin are at particular risk of skin cancer in South Africa if they are in the sun a lot and have not taken adequate sun-protection steps.

Carefully inspect your skin and look for any new moles or changes in texture, which can be early signs of skin cancer.

If you encounter any changes, or are unsure, contact your doctor or dermatologist about how often you should have an in-office exam.

7. Blood pressure screening

High blood pressure – also known as hypertension – is one of the more serious risks factors for heart disease around the world.

According to the Heart and Stroke Foundation South Africa, more than one in three adults live with high blood pressure. This is responsible for one in every two strokes and two in every five heart attacks.

After the age of 20, you should have your blood pressure checked at least once every two years.

8. Sexually transmitted infections screening

If you are not sexually active, it is unlikely you need to worry about sexually transmitted infections or diseases (STIs, STDs).

You can have a sexually transmitted disease without knowing it. If you are sexually active, it is important to include testing for STDs as part of your routine health care.

In many cases, you can have an infection without symptoms of the disease.

However, many STDs are curable, which means the sooner you are tested the sooner you can receive appropriate treatment.

Couple goals

Step it up a notch and get your significant other on the health and fitness train as well.

Couple workouts are generally a fun way to spend time together, bond and push each other to achieve your goals. No significant other? You can also do these exercises with your bestie.

Do not forget to warm up before these exercises and to do some cool down stretches straight after.

And remember, build up slowly, because some of these drills are tough!

1. Jump squat with clap

• Begin standing side by side, one meter apart, facing opposite directions.
• Go into a low squat at the same time.
• From the bottom of the squat, simultaneously jump up.
• During the jump bring your arms overhead and clap your inside hands together at the height of your jump.
• Land into a squat again.
• Do 12 times, then switch sides.

2. Wheelbarrow push-up with squat

For this exercise decide who is partner A and who is partner B.

• Partner A positions themselves in a high plank: arms straight, wrists in line with shoulders and core engaged.
• Partner B stands at Partner A’s feet, facing the same direction.
• Partner B safely holds then lifts Partner A’s ankles one at a time – at this point Partner A is in a “wheelbarrow” position.
• Simultaneously: Partner A lowers into a push-up (maintaining strength and stability) and Partner B lowers into a squat (while holding Partner A’s ankles).
• When Partner A pushes up and returns to the starting position, Partner B stands.
• Do 12 reps (repetitions), then switch roles.

3. Bodyweight squats

• Partners stand facing each other at arm’s length with feet hip-width apart.
• Grasp each other’s forearms and grip securely.
• From there lower into a squat position (send the hips back, bend both knees equally and engage the core).
• Hold the squat position for about three seconds, then return to starting position.
• Do 12 reps.

4. Side plank with rotation and clap

For this exercise again decide who is partner A and who is partner B.

• Begin back to back in a side plank position.
• Partner A supports their weight on their right hand (feet stacked with right foot on the bottom) and left hand extended straight up.
• Partner B supports their weight on their left hand (feet stacked with left foot on the bottom) and right hand extended straight up.
• Both individuals are to engage their core and lift their hips.
• Partners tap hands together overhead.
• Partners bring hands down across front of body (rotating slightly) to tap hands together underneath their torsos.
• Do 12 reps, then switch sides.

5. Push-up with shoulder tap

• Begin facing each other in a high plank position.
• Perform a push-up simultaneously (keep legs straight and engage the core).
• At the top of your push-up position, lift the right hand and tap your partner’s left shoulder.
• Do 12 reps while alternating the shoulder that you tap after each push-up.

For this exercise, the following accommodation can be made for those who struggle with high plank push-ups:  you can perform the push-up on your knees.

6. Squat hold with high knees

Again decide who is partner A and who is partner B.

• Partner A lowers into a squat position and extends both arms straight out.
• Partner B lifts knees high, trying to get each knee to the height of Partner A’s arms.
• Partner B performs high knees by running in place, drawing knees up toward chest (engage the core and keep the back straight).
• Repeat for 30 seconds, then switch roles.

7. Reach-and-touch plank

• Partners begin facing each other in a high plank position (at least one meter apart).
• Both partners simultaneously lift their right hand and reach out across to tap the other persons hand.
• Do this for 30 seconds while alternating between opposite hands.

This year, with the coronavirus pandemic and nationwide lockdown, winter has seemed like a real downer.

While our taste buds may crave everything during the cold weather to keep warm and full, eating healthily can be tricky. Knowing what to eat and what not to eat is a basic step towards better eating habits.

Here is a list of seven foods you might consider walking right past when going grocery shopping this winter.

1. Two-minute noodles

Although quick and easy, two-minute noodles are mostly highly processed, as well as high in carbohydrates and saturated fat. In addition, one packet may not keep you full for long, as they are a high GI food. Plus the seasoning contains quite a bit of added sodium.

“Most instant noodles are made of maida – a milled, refined and bleached version of wheat flour. What makes maida so bad for our health is the fact that it is highly processed,” says Sparshita Saxena from NDTV Foods.

Healthier winter alternative: Rice

2. Chilli peppers

While spicy food in winter might work wonders on blocked noses, adding chilli powder or pepper to your food is not necessarily helpful if you have a sensitive stomach.

If this is you, then in winter it is better to have something easily digestible and not extra spicy.

Healthier winter alternative: Ginger

3. Tomatoes

If you enjoy tomatoes when they are just bursting with flavours and juice, then rather wait for summer.

Winter tomatoes might look red but their taste is often quite opposite to their appearance.

“Tomato is an acidic fruit that doesn’t suit everyone’s digestive system. In winter time, this acidity is higher again, making tomatoes even more difficult to digest. This means that the body needs a huge amount of resources to process them,” notes thewonderlist.net.

So, although they are not a no-no, be aware that summer tomatoes are easier to digest.

Healthier winter alternative: Cauliflower

4. Hot Chocolate

Despite being super tasty, the amount of sugar in hot chocolate is likely to be five times more than your average warm beverage.

According to the South Africa calorie-counting website fatsecret.co.za, there are 432 calories in a 100g serving of hot chocolate powder. This means you could easily be consuming an extra 400 calories a day, before you think of adding any milk or sugar. It is best to minimise any hot chocolate purchases this winter.

Healthier winter alternative: Warm smoothies or hot cocoa (fatsecret notes it has less than half the calories of hot chocolate).

5. Strawberries

If you are unaware, winter strawberries are quite pale compared to the ones in summer.

The colour of a strawberry has a direct relation to the nutrient content – hence the reason why strawberries are better consumed in summer.

Healthier winter alternative: Clementines

6. Canned soup

While canned soup may be an easy lunch option, it is not very nutritious.

These soup tins are generally full of thickeners, monosodium glutamate (MSG), artificial flavours and sodium.

Canned foods may also contain BPA, a chemical that has been associated with health problems like heart disease and type 2 diabetes.

Healthier winter alternative: Home-made fresh vegetable soup

7. Asparagus

Despite being available around the year, fresh asparagus is best consumed during spring.

Although not much attention has been paid to the seasonality of foods, cookbooks have started publishing recipes with seasonal ingredients.

According to Emily Alford from thedailymeal.com, in winter they do not ripen once they have been picked, and thus can be tasteless.

• Healthier winter alternative: Dark green vegetables such as kale or spinach

She went on to say that her “soul is tired” and she is “ready to go”.

Fans send Azealia Banks love

The singer’s suicidal thoughts set off alarm bells and fans showed their concern and compassion. Many took to Twitter to support Banks and send her love.

Banks did update followers and fans on how she was feeling a few days later.

She posted a selfie with the caption “I’m fine, better than I was before” just days after the original post.

Lockdown takes its toll

The global pandemic is not only a physical health risk, it also a threat to mental health. And the singer’s post shows that evidently the stars are no less human than we are.

Many will be able to relate to the concerns which Banks highlights because lockdown has been negative in a variety of areas of life.

Student give anti-depression advice

KwaZulu-Natal students gave their input on how the lockdown has affected their mental health. They agree it has been difficult and share how they are dealing with these tough times.

Have a daily routine

Durban University of Technology (DUT) third-year journalism student Nasiha Khan advises that you set up some kind of structure to your day.

“The key to staying sane is to have a routine, I try to wake up early in the morning.

“I look for things to do to keep my mind from wandering, to stay productive.”

Khan also tries her best to keep neat, saying: “Keeping neat, in the sense that I’m comfortable but also presentable, helps me feel better.”

Get creative with hobbies

DUT BTech interior design student Yoivani Govender relies on creative outlets to stay sane.

“As an interior designer, I used this time to expand my creative skills by redesigning my personal spaces,” said Govender.

“Our minds constantly need a challenge and stimulation to stay healthy. Which is why I also started gardening and baking, as well as focusing on some self-care routines. This helped me keep a positive attitude.”

Keep fit at home

DUT third-year information and communications technology student Verain Vaugh Ivasen advises that you stay fit and active.

“The challenge of being indoors all day and little social interaction other than social media takes a toll on mental health,” says Ivasen.

“While on lockdown, gyms across the country have been closed so we are forced to get creative with our training. That means finding different programmes that require little to no gym equipment.”

Go in a new direction

Mancosa business management postgrad student Adhir Bandhoo has found release in developing an unexpected new skill.

“As an extrovert who is used to playing cricket daily, lockdown has taken a toll on my mental health,” said Bandhoo.

“But the social aspect has been the hardest because human interaction helps you stay connected. When that is removed, the mind space for studying becomes difficult because you feel alone.

“I have tried to develop my skills through learning how to cook better.”

• Here is more information on how to get mental health help online.
• If you are a student seeking help, here is a simple guide to counselling support at South African universities. 

There is little motivation to see the goal through while fighting online school on one hand and a global pandemic on the other.

According to UK research on students and health, regular exercise not only improves your physical health it also promotes brain development and improves concentration.

So you want to get that degree AND that dream body? These YouTubers have short routines which you can fit in between study breaks.

Chloe Ting

With 13.4m subscribers and an average of a million views per episode, Chloe Ting is undoubtedly amongst the most popular fitness gurus on YouTube. She posts regular videos which are tailored for the goal you’re chasing.

PRO: She offers free fitness which range from two to four weeks. Challenges are beneficial because they give you a goal and a reason to see things through.

CON: The programs include a lot of planks and jumps. This might be difficult for those with knee problems or bad backs.

Mr and Mrs Muscle

Mr and Mrs Muscle are a fitness couple who focus on fast and effective HIIT workouts. Their routines focus on losing weight loss, burning fat and toning the entire body. Most of their workouts are completed with your body weight and require no equipment.

PRO: With over 700 videos, there is a wide range to pick from. You can choose workouts which appeal to you at that moment.

CON: The workouts are in circuit form (for example, repeat the same set of four exercises four times), and this could grow repetitive.

Cece Olisa

Cece Olisa is an award-winning fashion blogger who proves that you can be fit at any size. She is also a model and co-founder of CURVYCon, a plus-size fashion convention which takes place during New York Fashion Week.

Her motto is “Don’t wait on your weight to live the life you want”.

PRO: Her workouts are body inclusive and promote mental wellness in conjunction with physical fitness.

CON: Her channel also includes lifestyle and fashion videos and this might be distracting for someone who wants to solely focus on exercise.

MadFit

After gaining a million followers in April 2020 alone, Maddie Lymburner has solidified her place as a pandemic fitness guru.

The young fitness blogger has over 200 videos which range from workouts for certain body parts, full-body workouts and dance workouts.

PRO: Her videos are easy to follow and include fun workouts such as the Tik Tok dance party workout.

CON: She doesn’t have any personalised workout programmes.

Pamela Reif

Pamela Reif is a German model who doubles as a fitness instructor. She’s also a major foodie and has written a cookbook. 

Her page features videos which mostly focus on the core, the glutes and also burning calories.

PRO: Her videos are arranged according to fitness level so you can upgrade as your fitness levels improve.

CON: Some of her videos don’t have breaks between exercises and this can be demotivating for beginners, or if you get lost along the way.

She worked at the largest health retailer in South Africa and then went into International Insurance.

Fourie studied financial and investment management at the University of Stellenbosch, then did her postgraduate degree in brand and project management at the University of Cape Town (UCT).

She then completed her professional diploma in sports and exercise nutrition, and also a qualified spinning and exercise instructor. Fourie spoke to The South African about her health, fitness, and nutrition journey.

Q&A with Uleen Fourie

How did your fitness and health journey start?

Sport has always been part of who I am. I choose to exercise because it makes me feel strong, it makes me feel empowered, it makes me feel on top of the world.

I have always been very active and loved eating healthily. Back in school I participated in various sports and acquired my provincial clothing in swimming and tennis and my national clothes in netball.

Exercise has always been a part of my daily routine, but for as long as I can remember I have had a bad relationship with food.

I did fad diets from a young age that gave short-term results and I knew every Monday when I started over that this was not the solution.

It took years and years of struggling and learning, under-eating, overtraining, and working with trainers who I learned a lot from. Then I signed up for a nutrition diploma and started learning more about the science behind nutrition.

“I still learn every day, but I wanted to share my journey with young women preventing them from making the same mistakes that I did.”

Let’s fast-track their education and transformation.

What inspired you to inspire others?

I knew that if I was going through this, surely there are other women who have the same struggles.

The more I started to share about my journey and transformation the more people responded to it and wanted the same.

Educating myself around food has helped me not just to improve my physique but actually teach me the basic principles of nutrition. Those will stay with me forever and give me a better relationship with my body.

My biggest drive behind inspiring others is that I’ve been in their shoes.

I’ve been on the other side. I’ve been frustrated and emotional but mostly just tired of starting over.

Uleen Fourie’s health philosophy

What is your health philosophy?

“Educate yourself about YOUR own body!”

My biggest lesson and philosophy is that not one single one of us is the same. The thief of joy is comparison and that is why I am so against fad diets.

They are simply a meal plan designed for a group of people who actually have very different bodies, lifestyles, views, and goals.

The one-size-fits all-approach is something of the past, you should focus on YOUR journey and learn to understand YOUR body.

What are your top three do’s?

1. Make sure you can sustain whatever you are currently doing in the long run.
2. Eat more protein and do resistance training, every single one of us, young and old should focus more on our protein. Protein is not just good for building lean muscle but also for bone health, blood pressure, muscle growth and so much more!
3. Create structure in your days. It is so easy to say that we don’t have time to prioritise our health, but we haven’t even tried. Take the stairs, drink your water, make sure you move more, focus on your nutrition – and educate yourself!

What are your top three don’ts?

1. Do not ever cut out a food group, carbs are not your enemy!
2. Don’t compare your day one to someone else’s day 100. Stay in your lane and focus on yourself.
3. Don’t do hours of cardio. Rather start lifting some weights and focus on getting stronger instead of focusing on fat loss.

Make a change to see a change

How can people with full-time jobs or studies make lifelong changes to their health and fitness regimes?

I get it as I worked in a corporate environment for more than three years. So I got up at 5am to work out and got home late. Drained, tired and I did it every single day!

“I’m quite hard on myself and I don’t have a lot of empathy for people who have excuses.”

If you want something you unfortunately have to work for it. You need to make a change in your life to see a change.

I get that everyone’s schedules and jobs require different things. I thought I’d share some great tips that helped me stay on track while working long hours and prioritising my health:

• Wake up a little bit earlier, get an early start to your day. It’s much easier to do it in the mornings than in the afternoons when you’re tired.
• Prioritise movement, park further, take the stairs. If you’re sedentary make sure to make a conscious decision to be more active during the day.
• Try and be prepared. Pack lunches and snacks to prevent you from grabbing the easiest unhealthy on-the-go meal.
• Be mindful of the choices you are making. Don’t let your career get in the way of your health. And always make time to move if that’s what makes you happy.

“Exercising is a celebration of what our bodies can do and it should never be a punishment.”

This journey has led me to a life of fuelling my body with nutritional food and learning to listen to my body. I choose to see food as a source of pleasure and delight, instead of restriction and guilt. Go give her

If you met Anisa Essop 15 to 20 years ago, you probably would not recognise this survivor of gender-based violence (GBV). Essop weighed 128kg, was depressed and in an abusive marriage to a drug addict.

Today, at the age of 42, she has left that relationship firmly in the past, weighs 67kg, and teaches others how to take control of their health and fitness.

Anisa Essop’s fitness mission

The qualified fitness trainer says her overall mission is to help others achieve their personal fitness goals.

Essop has been a trainer for the past 19 years, but in 2019 she decided to create her own brand: Anisa Fitness.

She says the goal is to “assist people with their physical and mental health, as well as a healthy lifestyle”.

Essop is her own biggest influence and a firm believer that “everyone needs fitness”, which is her reason for teaching clients from four to 75 years of age.

During lockdown she has been posting free at-home workout videos on her Facebook page and Instagram profile. She is offering self-defence classes in August to mark National Women’s Month.

Before South Africa went into lockdown, Essop offered group training at various gyms. In addition, she created her own events for those unable to afford gym memberships.

She also does corporate team-building fitness classes and markets various clothing and health brands.

How to live a healthy life

“People misunderstand the fact that eating healthy is costly or very expensive,” says the fitness instructor.

She say often the amount of money spent on take-aways, alcohol and luxuries is much more and “results in health issues that lead to visiting the doctors for medication”.

Overall, she notes that healthy eating keeps the body energised, builds a strong immune system, promotes better sleep and improves quality of life.

When Essop got married she weighed 56kg, but that shot up to 128kg. According to her, she was eating too much because she was depressed.

Leaving an abusive relationship

The fitness instructor admits to being “physically, emotionally and mentally abused” by her “abusive drug addict ex-husband” of nine years.

“Every time I would drop weight, he would beat me. I felt like a prisoner. I was not allowed out the house without him nor have any friends,” says Essop.

Essop looked at this “unhealthy environment” where she was raising her two children and decided to get out. She divorced her husband in 2005.

“I decided to get back my body to start teaching and give my children a better life.

“I learnt I could face my fear and rise above stronger to achieve my purpose on this earth,” she says.

Originally from KwaZulu-Natal, Essop later worked in the Eastern Cape and now lives in the Western Cape.

After her divorce, in 2006 Essop partnered with a Dr Tyliti and opened a gym called Queens Fitness centre in Queenstown.

During this time, Essop also worked as a part-time chauffeur and became a district manager for Avon. She moved to Cape Town in 2010.

“I learnt could face my fear and rise above stronger to achieve my purpose on this earth,” she says.

Community of fitness warriors

In a time where many suffer from low self-esteem, weight gain, violence, abuse and loneliness, Essop hopes to “help people achieve their dreams”.

Her goal is to build a diverse community of “fitness warriors” who are able to “come together to forget about personal issues and celebrate life”.

“I also offered free fitness events in the rural areas such as Khyalitsha, Blue Downs, Nyanga and Gugulethu to the youth coming from less fortunate homes,” she says.

“… Never give up hope”

Amina Essop

Essop urges those looking to make a personal change not to eat out of emotion and “never give up hope”.

For those looking to get into the health and fitness industry, she recommends that you have qualities such as passion, dedication, vision and consistency.

 “You need to invest financially, be a people’s person, mentally strong and physically fit,” says Essop.

We all know that food has a “sell by” date but who knew that many other household items do too? This list of 10 commonly used items may surprise you.

After all, they may not always display an expiration date but they are sure to lose their effectiveness over time.

Check the expiry date

This is why, whether it is food or everyday household items, it is incredibly important to check the expiry dates in order to avoid health hazards.

Expiration dates (similar, but not identical, to “best before dates”) are there for a reason. And that is to ensure that we get the most out of the product before it loses its effectiveness or nutritional value.

Now is the perfect time to be pro-active and check the expiration dates on the items listed below.

1. POWER STRIPS AND SURGE PROTECTORS

How long the item lasts: one to two years.

According to electrical contracting firm rosebrotherselectric.com, using the warranty time on this item is usually the best way to judge the anticipated expiry date.

These are household items you should replace every few years as they only have a certain capacity.

2. TOOTHBRUSH

How long the item lasts: three months.

While buying a new toothbrush every three months is ideal, you should also replace your toothbrush if:

•  The bristles are worn out
• You’ve had a cold or flu.

3.  PILLOWS

How long the item lasts: two to three years.

Pillows are known to house dead skin cells and dust mites, which can cause allergies.

“Since we spend nearly a third of our lives sleeping, it’s critical to understand how to maintain —and how often to replace — our pillows,” says linen and bedding manufacturer pimacott.com.

4. HAIRBRUSH

How long the item lasts: one year.

Aside from cleaning your hairbrush once a week, it is important to replace it yearly in order to keep your keep your hair and scalp healthier.

5. SPICES

How long the item lasts: one to three years.

While different spices have different expiry dates, if one were to keep this item beyond the best before date, it would lose its taste and colour – defeating the purpose of adding it to your food.

6. ACTIVEWEAR SNEAKERS

How long the item lasts: two years.

According to Runners Lane Shoe Store website, activewear shoes like sneakers and takkies tend to lose shock absorption, cushioning and stability over time, which could result in injury. Runners Lane advises you replace after two years.

7. DISINFECTANTS

How long the item lasts: the months.

According to the Good Housekeeping website, keeping your cleaning solutions beyond their expiry dates can cause them to lose efficacy. Keeping them too long can mean that the plastic containers degrade which in turn will alter the detergent’s formula.

8. SPONGES

How long the item lasts: two weeks.

Like towels, the moist water in the sponge makes for the perfect breeding ground for mould and fungus. While post people prefer to throw their sponge away only after it starts falling apart, it is recommended that you replace it every two weeks for health purposes.

9. PERFUME

How long the item lasts: one to three years.

According to perfume.com, you should keep track of the smell of your perfume if you plan on keeping it for years. In addition, applying expired perfume may lead to an unpleasant aroma or a skin irritation. In extreme cases, old perfume may even cause an allergic reaction.

10. TOWELS

How long the item lasts: one to three years.

If you did not know, towels grow mould and fungus as they are made to absorb water. Even washing your towels in hot water will not necessarily kill all the germs.

Maskne is one of the new norms, unfortunately. It’s not a scientific word, but the colloquial name for a type of acne that frequent wearing of a mask can cause.

You can get acne at any stage of your life, just as you can get mask-related acne.

How do you get maskne?

When you wear a mask, two things are happening that can cause breakouts on skin exposed to the fabric or material of the mask.

1. Friction: When your mask moves around on your face, it causes micro-tears in your skin. This means that your skin is now open to bacteria entering. These micro-tears allow dirt to enter your pores as well, leading to clogged pores.
2. Temperature: When you wear a mask, you breathe into it constantly, causing hot and moist air to be trapped within the mask. This becomes the perfect environment for bacteria and other bad things you don’t want on your skin to grow. The hot air allows sweat and oil to build up, which are other perfect factors to clog your pores.

Solutions for maskne

One option to treat “maskne” is a gentle foaming cleanser to help calm and clean your skin. If your skin is prone to acne, it may be worth finding and using a cleanser contains salicylic acid.

More causes for these breakouts could be stress from the pandemic. Bad eating habits and changed lifestyle because of the lockdown are other factors. If you can improve your diet and de-stress then the acne may improve.

Men’s facial hair and women’s makeup could be causing your acne as well. Facial hair can get trapped in the skin, leading to  acne.

Makeup, on the other hand, can clog pores only if you do not wash it off after your day. This is normal when wearing makeup. However, wearing a mask on top of it can further clog your pores.

Makeup sales down, skincare sales up

According to BBC, maskne has caused a huge rise in skincare products needed. This is mostly related to an increase in cases of oily skin and acne. Although there are other factors, many of these can be related to wearing a mask.

However, although there is a boom in sales of skincare products, the BBC says that the makeup industry has suffered. Sales have been lower for makeup.

This is likely to be due to lockdown regulations all around the world. People are leaving home less often, and not wearing makeup as much.

Whether you’re looking for a morning, daytime or evening snack, it is important to choose options with a lot of protein and nutrients.

Here are appetising options which will satisfy your appetite and help to promote your overall health and wellbeing.

1. Dark chocolate

If you have a sweet tooth, then dark chocolate is a great alternative. A chocolate bar with at least 70% cacao powder is likely to contain less sugar and may help fight inflammation, calm your mood, and lower blood pressure.

According to the website Medical News Today, dark chocolate is rich in minerals, such as iron, magnesium, and zinc.

2. Apple slices with peanut butter

One medium apple and a tablespoon of peanut butter provides you with a nice balance of sweet flavor with a crisp and creamy texture. Apples are high in fibre and a healthy dose of fibre in turn reduces risk of heart disease.

As Healthline website notes, both apples and peanut butter contain a variety of vitamins, minerals, and health-promoting plant compounds.

3. Hard-boiled eggs

Eggs are considered one of the healthiest snacks you can eat. Hard-boiled eggs are full of vital nutrients, from muscle-building protein to metabolism-boosting B vitamins notes the Cooking Light website.

Overall, two large, hard-boiled eggs pack plenty of protein, vitamins, are incredibly filling and may even help you lose weight if you are substituting them for other less healthy options.

4. Popcorn

If you’re not dousing the kernels with butter, popcorn can be a very healthy snack option.

According to Healthline, popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants.

Try to stay away from microwaved popcorn. In addition, to add some flavour, try sprinkling some of your favorite herbs or spices on top.

5. A piece of cheese

Cheese comes in so many different varieties and flavours. It is a delicious food that is filling enough to be a snack on its own. As the Eating Well website suggests: “Keeping with heart health, a daily snack of cheese may lower your cholesterol”.

6. Celery sticks with cream cheese

Five small celery sticks with one spoon of cream cheese serves as a classic low-carb, filling snack. Here too, according to the Healthline website, celery contains luteolin, an antioxidant that reduces inflammation and may help prevent cancer.

7. Plain yoghurt with berries

Craving something sweet? Then try plain yogurt with berries as it is filled with protein, nutrients and is extremely filling. The Live Strong website notes that berries and yogurt also help improve digestion.

8. Mixed nuts

When they’re not covered with chocolate, sugar or salt, nuts are a nutritious snack as they provide the perfect balance of healthy fat, protein, and fibre.

Since they don’t require refrigeration, they’re perfect for taking on the go!

9. Vegetable chips

Instead of reaching for a bag of those processed chips, try vegetable chips as an alternative snack. The Live Strong website the low-saturated fat content is a plus because “watching your intake of this kind of fat is a good way to protect the health of your heart”.

10. A piece of fruit

Finally, a less complicated snack is always the portable, easy-to-eat single piece of fruit such as bananas, apples, pears, oranges and grapes.

For a start, many shopping malls have staff who will check your temperature, to ensure that it is below the recommended 37°C. Next they will spray your hands with hand sanitiser before you may enter the mall.

Often each shop also will have staff who spray your hands again and then, when you leave the centre, there is the chance to sanitise once more.

While this may protect you and those around you from the coronavirus, it also can lead to dry skin. If your skin is sensitive you may experience other adverse reactions.

Here are five ways to protect your hands from a hand sanitiser overload.

1. Don’t use too much hand sanitiser

The World Health Organisation (WHO) stipulates that a coin-sized amount of hand sanitiser is enough. There is no need to apply more than this.

The WHO also advises that you avoid touching your eyes, mouth and nose immediately after using hand sanitiser as these actions may cause irritation.

2. Use soap and water instead

The WHO states that washing your hands with soap and water is also effective in the fight against COVID-19. Therefore it’s a good idea to use soap and water instead of hand sanitiser if you get the chance. Wash your hands for at least 20 seconds, using warm to hot water.

3. Moisturise

Moisturising is the best way to counter the dry skin cause by an overload of hand sanitiser. Hand lotion or cream is the easiest on-the-go fix.

If you are at home you can also apply nourishing oils to help counter the dry skin for a longer time than hand lotion.

4. Vaseline

You could also apply some Vaseline, or other petroleum jelly, to your hands before going out to prevent your skin from drying. The jelly works the same as gentle moisturisers and forms a protective layer.

5. Gloves

If you have had too much of hand sanitiser overload when going out to get essentials then try using gloves. The shopping mall staff will still need to spray the gloves but at least this option keeps your hands from drying out.

However, you need to ensure you do not touch your face or other areas of your body with the gloves on. Otherwise this would defeat the first purpose of wearing the gloves, which is to avoid getting the virus.

Last but not least, stay stafe!

Now you might be wondering where I get my information from. Coming from a home which saw packet sauces as inferior to home-made ones, I looked forward to finally being a real student and buying these magical and mysterious items with all their pretty colours and promises.

Why packet sauces should be avoided

But that was the hype, not the actual thing.

Granules, weird ingredients, the disappointment was real. So I am sharing my disappointment, and sage advice, in the hope that you will avoid making the same mistake.

1. Packet sauces are EXPENSIVE

Like ridiculously so. But, guys, R50 for a measly packet of peanut sauce? Really? I’m not so sure that it’s totally worth it. Unless of course they’re on special you must want to burn money. In which case, I’ll light the fire and you can donate those dollars to my cause.

2. How much are you going to get out of them?

In my (admittedly limited) experience, a R50 box of peanut sauce makes enough for two people. OK, maybe three or four if you’re serving bite-sized portions at a weight-loss party. Otherwise it really doesn’t go far and you’ll have to buy more.

3. You become a packet sauce junkie

Seriously, there is so much awesomeness in cooking up your own homemade sauce. So, having the packet versions lying around just makes you look … well, like a junkie. It’s a prestige thing. Even I can’t bear the sight of my shelves right now. It’s beginning to smell of plastic around here.

4. Do you know what they put into packet sauces?

Hydrogenated everything, preservatives, sugar, glue, whale fins. OK, not that perhaps but there are a lot of processed things in them. It’s so much better to control what goes into your body and know that what you’re eating is healthy.

Generally the zinger ingredients like the honey, the mustard, the cheese only constitute a minor portion. The rest, well, make up a really long list of funny-sounding words and E numbers.

5. It’s better to make your own

Then you can make up a big batch and freeze it for later. Plus, you can control what you put in. The flavour, the texture and the colour will all be in your hands, and you can forget about processed and refined ingredients. There might be a few, but there will definitely be less.

Plus, you can wow your friends, family and pets with your amazing skills, and be the talk of the town.

Honestly, I would ditch packet sauces for this fact alone.

Also, sometimes the salt content or spiciness level is beyond a joke, and it’s so much easier being able to control that too. Some of you may like the spiciness of that tikka sauce, but again, you can adjust your levels.

6. If you make your own, you will learn to cook

And if you learn to cook, you gain some serious skills for years to come. Once you learn how to make a basic cheese sauce, you only get better. Trust me, nothing better than a good cheese sauce. That stuff goes with everything.

7. Packet sauces are about lifestyle, not about flavour

The manufacturers are trying to sell you an image of what food should look like. You’re not actually getting the genuine item, the real flavours of Italy, or a good, smoking-hot Indian curry. And a blue cheese sauce I bought recently contained mostly water.

Instead, make the real thing with love, time and patience, and a hint of garlic.

So, I’ve made my case, hopefully you’ll make yours (whether it’s carbonara, peanut sauce or both).

Now, where did I put that passata…

If you are a student living at home, then you can help your parents and grandparents to adopt a simple yet healthy diet by making them smoothies for breakfast or as a light lunch.

After all, many in the older generation have co-morbidities for COVID-19 such as diabetes, hypertension or respiratory conditions. A healthy diet with plenty of vitamins and minerals will boost their immune system and make them stronger to fight the virus.

Smoothie line-up for good health

You can create delicious smoothies using fresh fruit and vegetables which will be extremely beneficial to the elderly. They will be drinking in a daily dose of vitamins, particularly as the vegetables are raw.

Certain smoothies can also help to lower GI which will help control diabetes, while others are packed with vitamins which can boost their immune system. In this way you can help them to manage their comorbidities.

The Incredible Hulk

This “spinach-kale” smoothie is turns fruit and spinach into a green healthy roar. It contains minerals, Vitamin C, Vitamin A and Vitamin K that  lowers cholesterol and sugar levels. This lower risk of diabetes and boosts immune system function.

INGREDIENTS

• 1 apple
• 2 bananas
• A bunch of kale (fresh or frozen)
• A pinch of ginger
• 1 orange, peeled and segmented
• Water
• 1 pear
• A pinch of cinnamon
• A bunch of spinach (optional)
• 1 tablespoon of chia seeds

Method: This is a very simple recipe. Simply combine all ingredients in a blender and blend until smooth. Add a dash of water if it is too thick and then the chia seeds on top of the smoothie. Done!

Banana Orange Smoothie

The Banana Orange smoothie is a high energy, fibrous breakfast meal replacement.

It contains bone strengthening calcium, as well as lots of potassium which promotes optimal heart function, lower cholesterol and blood pressure.

Vitamin A, Vitamin C and Vitamin B6 are also in the mix. The vanilla yoghurt will some tickle to the tooth.

Ingredients

• 1 cup of cold milk
• 2 oranges, peeled and segmented
• 1 banana
• 250g of vanilla or plain fat-free yogurt (2 cups)
• 4 ice cubes
• 1 pinch of salt
• 4 tablespoons sugar
• Any crushed biscuits or granola grains (optional)

Method: Combine all ingredients in a blender and blend until smooth. Add a dash of water if it is too thick and then top with crumbled biscuits or grains.

Piña Colada Protein Smoothie

This banana-containing smoothie has Vitamin B6 which helps to reduce stress and promotes good sleep.

The mango weighs in with six vitamins and seven minerals, and like pineapple has antioxidants which boost the immune system and build healthy bones.

Protein powder adds a strong base for this exotic smoothie.

Ingredients

• 1 can of coconut milk
• 1 banana
• Three-quarters of a pineapple (fresh or frozen)
• 1 mango
• 1 scoop of protein powder

Method: Combine the coconut milk, pineapple, mango, protein powder and banana then blend until smooth. For decorative purposes cut a wedge of the pineapple for garnish.

The Carrange Smoothie

This is more or less purely a blend of vibrant carrots and oranges which makes a smoothie that can be served for breakfast.

This smoothie is rich in fibre, protein, good carbs and Vitamin C and contains minimal fat.

The addition of oats has benefits with include lowering GI, which can lead to weight loss, lower blood sugar levels and a reduced risk of heart disease.

Ingredients

• 2 oranges, peeled and segmented
• 2cm piece of ginger, peeled and grated
• 2 tablespoons of oats
• 4 cubes of ice

Method: Place all ingredients in the blender and the blitz until smooth, add about half a cup of water if it too thick.

Sunshine Berry Berry Smoothie

Sunshine Berry Berry adds great deal of nutritional value to your diet. 

Cranberries has vitamins and minerals improve immune function, lower blood pressure. This drink also contains raspberries and there is vitamins C and E in both berries. These antioxidant vitamins may help protect a person’s ability to think and remember information as they get older.

The milk will add calcium which prevent loss of bone density as we get older.

Ingredients

• 1 cup of cranberry juice
• 1 cup of raspberries (preferably frozen)
• half a cup of milk
• 1 small tub of yoghurt (125-150ml)
• 1 tablespoon sugar
• Mint sprigs (optional)
• 4 cubes of ice (optional)

Method: Blend all the items and add milk as needed to alter the thickness. Then place the mint sprigs as garnish on top of the smoothie.

Beetrootific Smoothie

This smoothie is evidence that you do not need to be fancy to eat healthily. It is filled with an army of fibre that is good for diabetics, but it will keep everybody filled for longer.

Bananas contain an abundance of fructooligosaccharides and yes, that’s a real word, it is also known as oligofructose. This enhance the absorbance of bone reinforcement mineral, calcium.

Pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, which may help with digestion and osteoarthritis treatment.

Ingredients

• 1 orange, peeled and segmented
• 1 grapefruit
• 1 carrot
• 1 banana
• 2 small beetroot
• 1 of 3 pieces of pineapple
• 2 apples
• 2cm of ginger, peeled
• A pinch of cinnamon
• Half a cup of water
• 5 cubes of ice (optional)

Method: Blend all the items together and add water to alter the thickness.

• For more shake and smoothie ideas, visit the recipes section of The South African.

Even though you might want to have fun and be cool, you also should be prioritising your health.

Do not ignore the common and yet often ignored advice to avoid situations which are negative for your health.

1. Always be assertive

It’s not always easy to identify truly assertive behaviour. This is because there’s a fine line between assertiveness and aggression, and people can confuse the two. However, you should not allow anyone to tell you how to lead your life while in university. Speak up if you have an opinion, and make your point of view clear. Make sure also that you are happy with the course of study you have chosen.

2. Drink plenty of water

It’s important to stay hydrated as lack of water can lead to headaches, for a start. Grab a reusable water bottle and take it with you from class to class. Drinking water is associated with benefits such as having a clearer skin, more energy and healthy kidneys.

3. Don’t forget to de-stress

We all have varying degrees of stress, and it is a critical aspect relating to mental and emotional well-being. It can be stressful to combat an overwhelming work load, for example, as you balance your social life with your studies.

Learn to recognise the signs of stress and anxiety so you can beat them the moment you begin to feel overwhelmed. Ask for help when you need it and don’t forget to set aside time for you.

4. Get enough sleep

Just because you can function on two or three hours of sleep does not mean it is good for you. Rather try to get the recommended seven to nine hours of sleep.  

The long-term effects of sleep deprivation are real. Lack of sleep may drain your mental abilities and put your physical health at real risk. Your concentration will also suffer. Whether or not you are a student, it adds unneeded stress.

5. Eat healthily

If you are in a rush to get to the next class you may be tempted to skip meals, particularly early in the morning. Start off with baby steps, such as ensuring you eat a healthy breakfast.

This could be something simple like a bowl of a nutritious cereal like oats with milk, for example, or a slice of toast with peanut butter or cheese. You ought to make it a habit to prepare your own your meals.

6. Don’t forget to exercise

While studying, it is good to exercise even if it is just doing a few stretches and sit-ups. Take regular breaks, and go for a walk around the block. This will help you to get back to your studies with a fresh mind and body.

Make sure you have a mix of strength and cardio exercises. These will be good not only for stamina but also your mental well-being.

7. Value hygiene

Personal hygiene is also essential for a healthy life, particularly over the pandemic. Practise simple but vital things such as washing your hands regularly, particularly before you eat, and after you have been out.  

8. Keep in touch with your loved ones

You may be overwhelmed with the university work load and forget to ask how your family members or those close to you are doing. It is important to maintain contact with others, however, and to keep in touch so that you feel connected emotionally. Students are not the only people with a high level of stress at the moment.

Good relationships will help you cope better with the demands of university and life in general.

However, it is important to point out even the not-so-obvious signs of cyberbullying.

Bongekile’s story

Her cool conduct is probably what makes them envy her, or perhaps her endearing spirit and appearance intimidate them.

19-year-old Bongekile Ngantweni, a high school pupil from Qombolo in Centane in the Eastern Cape, explained how she was subjected to cyberbullying.

Her schoolmates created fake profiles to spread rumours about her, trolling her and calling her names on Facebook.

With a sombre look on her face, she says:  “Sometimes they make all kinds of nasty comments – why I have lost weight and what not. There’s a lot that’s stressing me out. If it’s not my books, it’s the situation at home. They’re all just adding more to that.”

We need to talk about it

Cyberbullies literally go out of their way to destroy someone else’s confidence, but the experts say being a bully in itself is a problem.

Clinical psychologist Dr Zamo Mbele, who is a South African Depression and Anxiety Group (Sadag) board member, says it is important to pay attention to the underlying issues.

“People who bully others are often struggling with self-esteem issues themselves,” Mbele explains.

She believes cyberbullying is an issue that needs advocacy. People tend to be silent about it, especially those who have experienced it. After all, being bullied is often a traumatic experience that they want to forget about.

“To create awareness, people need to have the conversation about cyberbullying — either using social media platforms or with friends and family,” Mbele suggests.

Cyberbullying in SA

Bongekile says that being cyberbullied has affected her psychologically. She doesn’t understand why these keyboard warriors are after her or what she has ever done to them.

She says their unpleasant comments have made it difficult for her to love herself and it adds to other personal problems.

She is not alone: In 2018, an IPSOS survey report on 28 countries found that South Africa was among those with the highest cases of cyberbullying.

More than half (54%) of parents were aware that their child is being bullied. The report also showed that at least one in four adults have heard about cyberbullying.

Businessman Amos Onyango wrote Cyberbullying: A Crime against Humanity to address these issues.

Onyango lists what he has seen his friends and colleagues go through as a result of cyberbullying. These include depression, humiliation, low self-esteem, intimidation and anger.

Some even had the view that everyone else on social media is a nasty bully waiting to vilify them at any time, even without reason.

How do you stop cyberbullying?

“Social media platforms should collaborate with law enforcers, and have such posts used as evidence for possible prosecution and conviction. With consequences personalised, we can mitigate it,” Onyango says.

More often than not social media feuds are personal and stem from outside the social media space. Here are a few tips to help put a stop to it:

1. Don’t be a bystander

A lot of times when we witness a social media user uttering slander against someone we literally grab popcorn and watch the drama build up because it’s none of our business, right? No, that is wrong.

A lot can be done to ensure that it doesn’t go as far as name-calling, dragging names of loved ones into the feud, and making scary threats. We really have to call perpetrators out for their bad behaviour instead of having a laugh and siding with them.

2. Do not share gossip

Sometimes we all get tempted to feed the inner gossip. But pressing that share button will not do anyone justice – it’s totally unnecessary.

Sharing stuff that seeks to demean or defame others could get you into a lot of trouble, you could face a lawsuit. Stop it.

3. Report the post

Some posts can just be downright shaming and discriminating. If you feel like a post is a little offensive to a certain group of people, or it offends you, it may not deserve to be seen by the general public.

Report it so that Facebook or other social media platform can take it down. Some posts can indirectly discriminate, for example, if a person busts a nasty joke about the size of people’s bodies, that’s body shaming.

Emotional trauma

In South Africa, the National Youth Risk Behaviour Survey reveals that 17.6% of teens have considered attempting suicide, while nearly one in three (31.5%) of teen suicide attempts required medical treatment. This study suggests that almost one in 10 (9.5%) of all unnatural teen deaths are partly caused by cyberbullying.

It can be difficult for teenagers like Bongekile to get the help they need, however.

“At first I tried talking to my friends about it. That helped, but the perpetrators wouldn’t stop. So talking about it was becoming pointless. It’s just what it is,” says Bongekile.

She says that her case was unfortunately not the first.

“There are a lot of catfishing and cyberbullying cases around here. No one really does anything about them. I myself have been keeping quiet.”

She says there are no counsellors at her school, so children may face emotional trauma without the safety net that a school guidance counsellor might be able to give.

Use social media wisely

Some parents react by wishing their children weren’t on social media, but proposing that they be taken down is not necessarily the answer.

Onyango explains: “Social media has brought about much more benefits than otherwise”.

“Interactions, communication, mobilisation for worthy causes, fight against injustices, sharing of ideas, business marketing and access have all been improved and bolstered by access to social media.

“With every good thing, there comes problems. We must therefore work on the problems. We have to face them, not run away from them.

“In choosing to get into social media or not, be clear what you want. If the purpose is wrong, you will have it rough. If it is good, you will fare well.

“Again, be clear of your intentions on the platforms and make it absolutely your business not to mind what trolls say. This makes them feel irrelevant and soon leave you alone. Responding to them encourages them.”

Natural remedies are some of the best solutions as they tend to have fewer side effects than medication.

Fresh fruit also often tastes better than a bottle of vitamin syrup…

Try one of these three recipes for immune-booster hot drinks using citrus fruits, turmeric and ginger as their main ingredients.

Vitamin C immune booster

Citrus fruits contain heaps of natural Vitamin C. You can use lemon, orange, lime or grapefruit for this drink.

Ingredients:

• 1 citrus fruit
• 1 teaspoon of honey
• 1 glass of boiling water

Method:

Peel and cut your fruit into slices and rinse the pieces in salt water. Add fruit to a mug or heat-proof glass and pour boiling water over. Add in a teaspoon of honey and mix until honey dissolves. Eat the fruit after drinking the liquid.

Turmeric immune booster

Turmeric is one of the best natural remedies to add to your diet, as it also works wonders for your skin. Here is a turmeric mix to have as an immune booster.

Ingredients:

• 2 tablespoons of apple cider vinegar
• 1 teaspoon of grated fresh garlic
• 1 teaspoon of turmeric
• 1 cup of boiling water
• Slices of lemon

Method:

In a saucepan combine the apple cider vinegar, turmeric, ginger and boiling water on medium heat for 3-4 minutes. Leave aside for about a minute and then strain the mixture into your mug. Add your slices of lemon and drink it hot.

Ginger lemonade

Fresh ginger can help fight off infections and it also has anti-inflammatory effects that can help with indigestion and nausea. Here is a quick four ingredient ginger lemonade recipe that can help boost your immune system.

Ingredients:

• 1 teaspoon of fresh ginger, finely chopped
• 1 teaspoon of honey
• 1 cup of boiling water
• Slices of lemon

Method:

Add your boiling water to a heat-proof glass or mug. Drop in a teaspoon of honey and mix until dissolved. Add in the finely cut ginger and mix. Add in your lemon slices. Drink warm.

Certain foods, for example, can stain your enamel while plaque build-up can also make your teeth look yellow.

Below are some natural ways to whiten your teeth without the chemicals found in commercial tooth-whitening products.

Coconut oil

The practice of “oil pulling” involves swishing coconut oil around in your mouth for 15 minutes daily, with the aim of removing bacteria and decreasing the amount of plaque build-up.

To oil pull, put a tablespoon of coconut oil in your mouth and push and pull the oil through your teeth. After pulling spit the oil into a toilet and not down the sink to avoid clogging your sink drain.

Coconut oil is suitable for oil pulling as it has a pleasant taste and other health benefits. Unlike whitening products, coconut oil is safe to use daily as it doesn’t expose your teeth to acids or other harmful ingredients.

Baking soda

Baking soda, also known as bicarbonate of soda, is a popular ingredient in toothpaste because of its natural whitening properties.

Scrubbing your teeth with baking soda helps to remove stains from teeth while preventing bacteria from forming in your mouth. Mix a teaspoon of baking soda with water to form a paste and brush with it a few times a week for whiter teeth.

Apple cider vinegar

Apple cider vinegar can be used as a mouthwash weekly to help whiten your teeth. Mix apple cider with water and swish it in your mouth for several minutes, then spit it out and rinse your mouth with regular water.

However, this is acidic and overuse of apple cider can erode your teeth enamel, so limit its usage to once a week at most.

Fruits and vegetables

While it will not whiten your teeth directly, a diet rich in fruit and vegetables is good for your body and for general health.

Chewing raw fruits and vegetables is one traditional tip to rub away plaque. Strawberries and pineapples are popular fruits linked to teeth whitening.

Smash a fresh strawberry and mix it with baking soda to form a paste and brush it onto your teeth. Limit the use of strawberry paste to once or twice a week to avoid enamel damage.

Limit these foods and drinks

Certain foods and drinks can stain your teeth so limit the amount of time these can come into contact with your teeth.

• For example, coffee and red wine can discolour your teeth, as can certain fizzy soft drinks. Drink sodas with a straw and brush your teeth immediately after drinking or eating.
• Additionally, avoid smoking and chewing tobacco as this can cause tooth discolouration.
• Reduce your sugar intake as too much sugar can cause plaque formation and gum disease.
• Eat calcium-rich foods to protect your teeth from enamel erosion.

Last but not least, don’t forget to brush and floss your teeth on a regular basis.

During this trying lockdown time, it can be incredibly difficult to get a good eight hours of sleep in.

We often toss and turn, spend hours on our phone or listen to meditating sounds.

However, why go through all that when you could do a short 10-stretch sequence that will guarantee a supple body and relaxed mind before bed?

The stretches listed will help to relieve excess tension throughout the main areas in your body, so it is important to maintain a good posture.

Remember always to engage your core and work within your comfort zone.

1. Tilted Side Neck Stretch

• Sit up in bed comfortably. Take your right hand over the top of your head to touch your left ear;
• Gently bring your right ear towards your right shoulder, holding this position for five breaths;
• Repeat this sequence on the opposite side.

2. ‘Hug Yourself’ Stretch

• Sit up tall and inhale while you open your arms out wide;
• Exhale and cross your arms, placing your right arm over your left to give yourself a hug;
• Use your hands to draw your shoulders forward and breathe deeply;
• Count to 30 and hold the stretch;
• Release and repeat the sequence with your left arm on top.

3. Chest Stretch

• Sit with your legs crossed and clasp your hands behind your back;
• Inhale, then exhale, as you lift your hands up and pull your shoulders back;
• Hold the position for 15 counts;
• Release and repeat up to three times.

4. Seated Spinal Twist

• Sit upright with your legs crossed and your hands resting on your thighs;
• Square your hips so they remain even;
• Reach your right arm behind you and place your fingertips on the bed, gently twisting your body to the right;
• Place your left arm in front of your right knee, fingertips on the bed;
• Take a deep breath and exhale as you twist further to the right;
• Gently release from the pose and then repeat on the other side.

(Do this at your own pace.)

5. Reach Forward Stretch

• Sit up straight with your legs extended in front of you;
• Inhale while reaching your arms up to the ceiling;
• Exhale and lean forward to touch your toes;
• Relax your head and tuck your chin into your chest;
• Hold this pose for up to 30 counts;
• Repeat up to three times.

6. Child’s Pose

• Sit on the bed on your knees, then sit back on your heels;
• Hinge at your hips to fold forward and rest your forehead on the bed;
• Extend your arms in front of you to support your neck or bring your arms alongside your body;
• Breathe deeply in while holding the pose;
• Hold this pose for up to 2 minutes.

7. Side Quad Stretch

• Lie on the bed and turn over on your right side;
• Place your right hand on your head for support or simply extend it out for balance;
• Grab your left foot with your left hand while keeping the right leg extended straight out;
• Pull on the left foot, feeling the stretch in the quadricep muscle;
• Do this for 15 counts;
• Release, then switch sides.

8. Cat and Cow Pose

• Begin on all-fours, with your hands and knees on the bed;
• As you inhale, arch your back, and lift your head and tailbone. This part of the stretch is called cow;
• With an exhale, round your spine up to the ceiling and simultaneously tuck your tailbone in and tuck your chin toward your chest. This part is known as cat;
• Continue flowing back and forth from cat to cow, breathing deeply;
• Repeat for a 60 counts;
• Press your hips back toward your heels in order to release.

9. Legs Up The Wall Pose

• Lie on your back as you put your legs straight up against the wall;
• Your hips can be up against the wall or a few centimetres away;
• Rest your arms in any comfortable position;
• Remain in this pose for up to 5 minutes.

10. Hip Stretch

• Sit up straight and bring the soles of your feet together;
• Lean back on your hands to bring your back, neck, and head onto the bed;
• Place your arms in any comfortable positions;
• Focus on relaxing your hips and thighs as you breathe deeply;
• Hold this pose for up to 5 minutes.

Overall, stretching can improve sleep quality which can be linked to a better quality of life.

Getting in touch with your body by stretching helps you to focus your attention on your breath and body and not the stressors of the day.

In 2016, the World Health Organisation (WHO) conducted a global study that looked at exercise rates and compared them to 2001. More than half of adults did not get enough exercise in 2016.

The study also found that almost 40% of South Africans were inactive and South Africa has also been named as one of the leading countries in the world with obese and unhealthy people.

Four types of exercises and their benefits:

1. Strength training

As we age, we lose muscles. Strength training helps build those muscles back.

“Regular strength training will help you feel more confident and capable of daily tasks such as carrying groceries, gardening and lifting heavier objects around the house,” says physical therapist Rachel Wilson who works at Harvard-affiliated Brigham and Women’s Hospital.

“Strength training will also help you stand up from a chair, get up off the floor and go upstairs.”

Squats are a form of functional exercise and are part of strength training.

2. Aerobic or endurance

These type of exercises increase breathing and heart rate. They improve the health of your lungs and circulatory system.

There are different types of aerobics you can do in the comfort of your home without equipment.

Walking, dancing, swimming and climbing stairs or hills are all easy forms of aerobic exercises you can do daily.

3. Balancing act

Balance exercises help with postural improvement and can help to minimise injuries as well.

Planks are one of the best forms of exercise which not only use your major core muscles but work the whole body. They help improve your strength, balance and endurance.

Working the abdominal muscles burns calories faster and results in a tighter tummy.

4. Flexibility

Stretching is important as part of a warm-up before a workout, and also after a workout to help relax your muscles. Stretching can help improve flexibility, which in turn produces a wide range of physical benefits and can have a positive effect on your overall well-being. 

Improved posture and balance, less pain (when working out), fewer injuries and improved physical activity are some of the benefits of flexibility.

Instagram accounts to follow for motivation:

1. Queen Fitnass

Mapule Ndhlovu, popularly known as Queen Fitnass, is a personal trainer and her Instagram feed is full of easy workouts to do at home.

2. Fitness Bunnie

The Fitness Bunnie has an Instagram page dedicated to helping people with a healthy diet, meal prepping and portion control.

3. Angoswede

Angoswede, real name Ivone Ekman, is a fitness trainer and an accountant based  in Washington, DC in the United States (US).

Physical health

Start your day with a few stretches, a jog, meditation or yoga. Studies have shown that work-related stress can be more dangerous than second-hand smoke. Clear your mind with exercises and improve your physical health — it will boost your energy and get you motivated for the day.

Productivity

When you start the day with a clear mind, you become more focused and ready for the tasks ahead. Setting a morning routine helps you to manage and prioritise your time which improves productivity and helps you to produce quality work.

Confidence

A morning routine helps you to set goals, manage time effectively and prioritise tasks and to deliver quality performance which can be a great confidence booster. When you accomplish tasks, your self-worth improves and you trust in your abilities more and build resilience.

Improve relationships

When you are stressed, overworked and overwhelmed, these negative emotions can disrupt your relationships with others. It is easy to vent on loved ones when you are frustrated.

However, creating a morning ritual allows you to prioritise your work and relationships by managing your time effectively and this in turn will have a positive impact on your confidence and your relationships as a result.

Relieves stress

Anxiety and stress can have a negative impact on your physical health, your relationships and career. You can experience feelings of inadequacy when tasks overwhelm you and you feel you can’t get anything done. A consistent morning routine can allow you peace and mindfulness through meditation and prayer.

The more you accomplish throughout the day, the better you will feel which promotes peace, better sleep at night and an improved state of mind when you wake up in the morning the next day.

It’s important to develop a morning routine that suits your needs. The purpose of such a routine is to build positive habits that allow you to improve productivity while boosting your physical, mental and emotional well-being.

The benefits of green tea

1. Lowers risk of cardiovascular disease

It is loaded with antioxidants that are good for year heart and has been associated with lowering the risk of cardiovascular diseases.

2. Boosts metabolism

Green tea helps you burn fat and is a great way to manage your weight as it boosts your metabolism.

3. Lowers cholesterol

It balances your cholesterol levels by lowering bad cholesterol that increases the risk of heart attacks and strokes and increasing good cholesterol that protects your heart.

4. Improves brain function

Drinking green tea not only keeps you alert, it also boosts your brain function and may protect your brain from Alzheimer’s disease.

5. Boosts immune system

It contains vitamin C which boosts your immune system protecting you from colds and flu.

6. Lowers risk of cancer

Cancer is the rapid growth of cells, the antioxidants in green tea help to boost bodily functions and protect your body from oxidative damage that can cause cancer.

7. Oral health

It contains catechins that have been linked to many benefits for oral health such as lowering the risk of plaque formation, reducing bad breath and managing gum disease.

8. Lowers risk of type 2 diabetes

Drinking green tea balances sugar levels in the body which decreases the risk of type 2 diabetes significantly.

Green tea has a range of health benefits, drinking green tea will boost your mood, improve vitality, help you manage your weight and protect you from developing chronic diseases.

This content has been created as part of our student media project, #gig4students. We are supporting students to earn extra income while getting exposure and building their portfolio. 

If you are a student looking to contribute to The South African, read more here.

We often neglect our self-improvement due to lack of time, work engagements and attending to family matters. However, there is no time like the present to prioritise yourself and try out the following tips to improve your personal development.

1. Confront your fears

Fear is a crippling emotion that can become an obstacle that stands between you and your dreams. By facing your fears head-on, you take back your power and come out stronger in the end.

2. Admit your mistakes

It is difficult to accept your mistakes and to admit when you are wrong. Admitting your mistakes to yourself or to others can change your life for the better as taking responsibility for your actions can improve relationships and strengthen bonds.

3. Meditate

Taking a few moments for yourself is never a bad thing. Even 15 minutes of deep breathing will allow you to gain some inner peace and a fresh perspective on life.

When you focus on your positive traits, not only do you improve your self-esteem, but you also motivate yourself to try new things and grow as an individual.

4. Avoid negative people

Surround yourself with like-minded people. Not only will they encourage you to do your best, they will help you to pick yourself up when you are feeling low. Negative people will only drain your energy, limit your potential and discourage your growth.

5. Take stock

When your life feels stagnant and you feel you aren’t living to your full potential, it is a good idea to take a step back and initiate ways to improve your life for the better.

All it takes is a little effort and patience to guide you into becoming the person you want to be.

This content has been created as part of our student media project, #gig4students. We are supporting students to earn extra income while getting exposure and building their portfolio. 

If you are a student looking to contribute to The South African, read more here.

How it works:

Have you ever felt so nervous that you have butterflies in your stomach? Or been so upset that you can barely eat?

That’s because what happens in your brain, affects your stomach. In a similar way, what happens in your gut might be affecting your brain.

Basically, your gut consists of thousands of different “good” and “bad” bacteria. While these bacteria are usually balanced just right, any slight imbalance in the microbiome may lead to you experiencing some serious mental health consequences.

What the science says:

Science agrees that poor gut health might be a contributing factor to your mood. Recently, a scientific study at the University of Tubingen in Germany researched what the effect of a probiotic treatment would be on healthy volunteers.

The participants who received these probiotics, reported an increase in vitality and less mental fatigue.

A similar study conducted at the University of Graz in Austria, also showed that individuals who received probiotics, stated that they experienced positive moods more frequently than those participants who had not received probiotics throughout this experiment.

Studies like these have been replicated throughout the world; pointing to the fact that because your brain and your gut are intricately linked, what’s happening in your stomach might be affecting the way you feel.

Quick fix:

So if you’re looking at improving how you feel, you might want to consider rethinking what you eat.

Foods such as yogurt, sauerkraut and almonds are filled with good bacteria to maintain your gut balance. Including these nutritious, probiotic foods might be the secret to a better mood, more energy and might even help relieve stress.

This content has been created as part of our student media project, #gig4students. We are supporting students to earn extra income while getting exposure and building their portfolio. 

If you are a student looking to contribute to The South African, read more here.

Alternate nostril breathing:

Have you ever wondered how Hillary Clinton recovered from her 2016 presidential loss? Well, along with chardonnay and long walks in the woods, Hillary confessed in her book What Happened? that alternate nostril breathing really did the trick.

This breathing technique has been said to improve focus, restore balance between the right and left hemispheres of the brain and of course provides instant relaxation.

To try it, all you have to do is:

• Take a seat somewhere comfortable.
• Bring your right hand up to your face and place your pointer and middle fingers between your eyebrows to anchor your hand.
• Close your eyes and take one deep breath in and then slowly exhale.
• Using your thumb lightly close your right nostril and slowly breathe in through your left nostril.
• Before exhaling remove your thumb from your right nostril and place your ring finger on your left nostril.
• Exhale through your right nostril.
• Repeat this cycle five times.

4-7-8 Breathing:

Not only is 4-7-8 breathing a wonderful way to manage stress, but it has also been proved effective at improving migraine symptoms, reducing feelings of anxiety and helping individuals who experience insomnia.

How it works:

• Start this technique by taking a seat and then clearing your lungs of air. Then focus on the following breathing pattern:
• 4: Breathe in slowly through your nose for four seconds.
• 7: Hold this breath for 7 seconds.
• 8: Forcefully exhale your breath through your mouth making a “woosh” noise as you do so.
• Repeat this cycle a few times.
• For added relaxation, count each second of breathing out on your fingers.

Belly Breathing:

While “belly breathing” might sound a little bit silly, this technique has been shown to lower heart rates, blood pressure and to strengthen your diaphragm. More scientifically known as diaphragmatic breathing, belly breathing is an instant way to relieve stress.

To try it:

• Sit comfortably or lie flat on either the floor or your bed.
• Relaxing, place one hand on your chat and the other flat on your stomach.
• Then, slowly breathe in through your nose for two seconds.
• Focus on the feeling of the air moving through your nostrils and into your body. Pay close attention to your stomach expanding as the air fills your body.
• Then pressing gently on your stomach slowly exhale for two seconds.
• Remember to repeat this cycle five times.

And as always in the time of the coronavirus pandemic: Remember to wash your hands before trying any of these techniques!

This content has been created as part of our student media project, #gig4students. We are supporting students to earn extra income while getting exposure and building their portfolio. 

If you are a student looking to contribute to The South African, read more here.