If you think yoga is all about mindfulness, relaxation, finding inner peace through disciplined movements, and connecting to your spirituality, then you’d be correct. Yoga unifies the body, mind and soul, helping us function as a harmonious whole being and connecting the individual soul with the divine. 

(Of course, this is a simplified view and understanding of this majestic ancient Indian practice). So, it is much more of a mental workout than a physical one. However, if you are looking for exercise that is a little more physically challenging, then hot yoga is for you! 

What is hot yoga? 

When I first heard of hot yoga I thought, “So we’re doing yoga in a sauna?” Turns out, I wasn’t completely wrong. Practised in a room typically heated to between 24°C and 40°C, replicating the climate conditions common in India hot yoga uses heat to intensify your workout. As you do the movements, the concentrated heat increases blood circulation, accelerates bodily detoxification and encourages discipline. As it stands now, there are 10 different types of hot yoga. 

Types of hot yoga you could try: 

Hot yoga will be strenuous for any beginner, and intensity levels are subjective depending on your tolerance for heat. So, choose the right type for you! 

Bikram hot yoga: 

Bikram Choudhury, though now a controversial figure, is recognised for developing hot yoga in the 1970s, drawing inspiration from the high temperatures of his native India and the associated health benefits of practising yoga in a warm environment. Combining yoga with a heated room of about 40°C and at around 40% humidity, Bikram Hot Yoga features 26 yoga poses and two breathing exercises in a session of 90 minutes. 

Modo (Moksha) Yoga: 

Founded in 2004 by yoga teachers Ted Grand and Jessica Robertson, Modo Yoga is practised in a heated room of 37-39°C, with classes lasting 60 to 90 minutes. Inspired by the principles of Bikram Yoga, Modo Yoga follows its own sequence of postures designed to tone and strengthen the body, calm the mind and improve flexibility. 

CorePower Yoga: 

This is one of the most vigorous and disciplined styles under the hot yoga umbrella. Designed to help you access your inner strength, it combines fast-paced movements and various yoga styles to build endurance, strength and flexibility. Practised in low heat (24°C) or high heat (43°C), CorePower also emphasises mindful breathing, which can enhance lung capacity and respiratory health. 

The Barkan method: 

Created by Jimmy Barkan, this style of hot yoga (typically done at 40˚C) places a deeper focus on achieving balance in body, mind and spirit. Through a dynamic series of poses that benefit the heart, liver, kidneys and intestines, it’s a transformative practice that cultivates both inner and outer strength.

Hot yoga studios in SA 

Cape Town: 

One Flow Yoga, Green Point  

Yoga Loft, Gardens 

Soul space, Kommetjie 

YogaSpirit, Constantia  

Hot Yoga, Stellenbosch 

Johannesburg: 

HotPod Yoga, Melrose  

Yoga Experience (Bikram Yoga), Sandton 

Indie Hot Yoga, Lonehill 

Durban: 

GuruCat, Umhlanga 

Benefits 

Alongside the well-known life-improving benefits of yoga, turning up the heat challenges your mental endurance and focus, while giving your cardiovascular system a circulation workout, boosting and encouraging sweating. In addition, yoga supports flexibility, balance and strength, helps reduce stress and cortisol levels in some people and can leave you feeling lighter and more energised. The heated environment also creates a “cocoon-like” space in which to tune out distractions, helping you connect more deeply with yourself and the practice. 

Some tips: 

Bring any pain or intense discomfort to the attention of your yoga teacher. Even though the warmth of your body is meant to help your endurance, among other benefits, you will be working out in a purposefully intense environment which brings its own strains. 

• Keep hydrated! You will become a glorified waterfall during these sessions, so drink water before your hot yoga session, during and after! Dehydration can be your worst nightmare.
• Wear suitable clothes, listen to your body and enjoy the experience! 

Don’t do hot yoga if: 

• You have skin conditions that can be aggravated by heat.
• You are pregnant.

Words: Thuveshnie Govender
Photography: Shutterstock, Pexels

Also read: Start this at-home pilates plan today!

The post What is hot yoga? appeared first on TFG Media.

Before you buy every ‘miracle’ hair supplement and growth-boosting shampoo on the shelf, it’s worth knowing about one of the biggest culprits behind hair loss: hormones. 

Hairs on end  

According to UCLA Health, hair loss affects up to 40% of women by the age of 50, and in many cases the cause isn’t just genetics or ageing; it’s hormonal imbalances triggered by life changes, stress or medical conditions.  

“Hormones act as chemical messengers in the body, regulating numerous physiological processes, including the hair growth cycle,” says Dr Altaaf Parker, a Cape Town specialist dermatologist and hair-transplant surgeon.  

When hormones are imbalanced, it can disrupt the normal growth (anagen), rest (telogen) and shedding (catagen) phases of the hair cycle, often resulting in excessive hair thinning or loss. 

“Androgens play a major role in hair loss, particularly dihydrotestosterone (DHT). Elevated DHT levels shrink hair follicles, leading to androgenetic alopecia, commonly known as male or female pattern baldness,” Dr Parker explains. In addition, “an underactive (hypothyroidism) or overactive thyroid (hyperthyroidism) can disrupt the hair growth cycle, causing diffuse hair thinning across the scalp.”  

Common hormone-linked causes of hair loss include:  

Pregnancy and after childbirth 

During pregnancy, high oestrogen levels keep hair in a ‘growth’ phase longer, which is why many women report thicker, glossier hair. But once oestrogen levels drop after giving birth, hair often enters a ‘shedding’ phase. This condition, known as telogen effluvium, usually peaks around 3-6 months postpartum.  

 

View this post on Instagram

 

A post shared by Needed (@needed)

Perimenopause and menopause 

As oestrogen and progesterone decrease during this phase of a woman’s life, androgens (male hormones) like testosterone can become more dominant. This can lead to female pattern hair loss (FPHL), usually visible as thinning along the crown or widening of the part line.  

PCOS (Polycystic Ovary Syndrome)  

High levels of androgens in women with PCOS can cause hirsutism (excess hair growth in unwanted places) and scalp hair thinning or balding. 

Stress and cortisol 

Emotional or physical stress tend to spike cortisol levels, which can disrupt the natural hair-growth cycle and trigger temporary hair loss.  

According to the American Academy of Dermatology, the average person loses 50 to 100 hairs a day, and that’s totally normal. But if you’re losing more than that, or noticing changes in the thickness of your hair or your hairline, it may be time to see a dermatologist or endocrinologist. Blood tests can help uncover hormone-related causes like thyroid disorders or high androgen levels, and iron deficiency.  

Hair loss can be a deeply emotional experience, especially when it’s tied to hormonal changes beyond your control. But with the right information and the right tools, many people can regain not just their hair but their confidence. If you’re struggling, don’t wait too long to seek help. Because when it comes to hormonal hair loss, early action makes all the difference.  

Treatment Spotlight: Minoxidil  

One of the most well-researched and effective over-the-counter treatments for hair loss is minoxidil, the active ingredient in products like Regaine (or Rogaine in other countries). Originally developed to treat high blood pressure, it was later discovered to promote hair growth when applied topically. Minoxidil increases blood flow to the scalp and stimulates hair follicles to move into the growth (anagen) phase. It doesn’t target hormones directly, but it can help offset the visible effects of hormonal hair loss.  

Studies show that up to 60% of women using minoxidil 5% foam for six months experienced improved hair density or slowed hair loss. However, it requires consistency — results usually start showing after three to six months of daily use.  

Top tips for using minoxidil 

• Apply it once daily to a dry scalp, preferably before bed.  
• Be patient. Early on, you might notice more shedding. That’s a sign the product is working to push old hairs out and make way for new growth. 
• Don’t stop treatment suddenly. Discontinuing use can cause new hair to fall out again.
• Minoxidil use is generally not recommended if you’re pregnant or breastfeeding.  

Other hair-saving strategies  

While minoxidil can help, it’s not the only tool in your kit. Managing hormonal hair loss often requires a multi-pronged approach:  

• Balance your hormones: Address PCOS, thyroid issues or menopausal changes with professional guidance to help reduce hair loss at the source.  
• Eat for healthy hair: Protein, iron, biotin, zinc and omega-3s all support hair growth.
• Reduce stress: Regular exercise, meditation and good sleep can bring down cortisol levels.
• Avoid heat and tension: Tight braids, overstyling and chemical treatments can make fragile hair more prone to falling out.  

By: Charndré Emma Kippie 

Photography by: Gallo/Getty images 

Text courtesy of Club magazine 

 Also read: Your travel-friendly haircare guide

The post What’s causing your hair to fall out? appeared first on TFG Media.

Personal trainer Carly-Chante Swartz (fondly known as CarlyFit) is helping South Africans make fitness a part of their everyday lifestyle. The Millennial go-getter was a ballet dancer for over a decade, and while doing that, she began studying for a business degree. Finding it hard to juggle both, Carly left the dance world behind. Then a friend invited her to join her at the gym, and she’s been hooked ever since…  

When Carly walks into a room, she radiates more than just strength. There’s an energy about her: focused, grounded and fiercely committed – not just to her own wellness journey, but to uplifting the lives of others. 

 

View this post on Instagram

 

A post shared by Club Magazine (@tfg_clubmagazine)

 As the face of accessible fitness, Carly has become a trusted voice in an industry that can feel intimidating or unrealistic to many. Her message? Mind and body wellness is not a luxury, it’s a necessity. She believes that taking care of yourself is the ultimate act of self-love. And it’s never too late to start.  

 

View this post on Instagram

 

A post shared by Carly Swartz | Carlyfit (@carlyfit8)

Want to know more about Carly Swartz and her incredible journey? Subscribe to Club magazine to read the full interview!

By: Charndré Emma Kippie
Photography by: Donna Lewis
Styled by: Mia-Tess Smith
Text courtesy of Club magazine

The post Personal trainer Carly Swartz is fit, fearless and fully in her power appeared first on TFG Media.

Sister Irene Damon, a Cape Town-based clinical nurse specialist, midwife and doula says IVF is considered for individuals or couples facing various fertility challenges, including: 

• Blocked fallopian tubes: Natural fertilisation is inhibited. 
• Ovulation disorders: Irregular or absent ovulation. 
• Endometriosis: A condition where tissue similar to the lining of the uterus grows outside the uterus. 
• Male-factor infertility: Low sperm count, poor sperm motility, or abnormal sperm morphology. 
• Advanced maternal age: Women over 35 may experience decreased fertility due to ageing ovaries.
  Genetic disorders: When there is a high risk of passing genetic disorders on to offspring, preimplantation genetic testing (PGT) can be used in conjunction with IVF to select embryos without those disorders. 
• Previous fertility treatment failure: If other fertility treatments have been unsuccessful, IVF may be considered as the next step. 
• Unexplained infertility: When the cause of infertility cannot be determined through standard evaluation. 

If, after consulting with an infertility expert, you do decide to go ahead with IVF, be mindful that stress and an unhealthy lifestyle could create additional barriers to a successful pregnancy. “Staying calm and positive during pregnancy, especially after experiencing a miscarriage, can be challenging but is so important for both the physical and emotional well-being of the mother,” says Sr Damon.   

She shares some coping strategies for expecting mothers: 

• Seek support
  Surround yourself with supportive family and friends who can offer encouragement and understanding. Joining online- or in-person support groups for women who have experienced miscarriage or are currently pregnant can also provide valuable support. 

• Stay informed but limit exposure 
  Educate yourself about pregnancy but try to avoid excessive Googling or reading about worst-case scenarios. Stick to reputable sources of information and consult your healthcare provider with any concerns.  

• Practice relaxation techniques
  Incorporate relaxation techniques such as deep breathing, meditation, yoga, or gentle exercise into your daily routine to help manage stress and anxiety. 

• Focus on the present:
  Try to focus on the present moment rather than worrying about the future or dwelling on past experiences. Mindfulness can help you stay grounded and centred. 

• Communicate with your healthcare provider: 
  Open communication with your healthcare provider is crucial. Discuss your concerns and fears openly and ask questions about your pregnancy to alleviate anxiety and gain reassurance. 

• Take care of yourself:
  Prioritise self-care by eating a balanced diet, getting regular exercise, staying hydrated, and getting enough rest. Taking care of your physical health can also support your emotional well-being.  

• Celebrate milestones: 
  Celebrate each milestone of your pregnancy, such as hearing the baby’s heartbeat or feeling the first kicks. Focus on the positive aspects of your pregnancy journey. 

• Consider counselling:
  If you’re struggling to cope with anxiety or fear, consider seeking professional counselling or therapy. A therapist experienced in pregnancy-related issues can provide valuable support and coping strategies.

“Remember that it’s normal to have a range of emotions during pregnancy, especially after experiencing a miscarriage. Give yourself permission to feel whatever emotions arise and be gentle with yourself as you navigate this journey.,” adds Sr Damon.  

Infertility and the IVF process also has its challenges for couples. Jody Bergstedt, who conceived her daughter via IVF, shares her tips for couples who are thinking of, or currently undergoing, IVF:  

• Approach it as a team. It’s going to be an emotional process for both of you, so always have open and honest conversations.  
• The husband should be compassionate. The woman’s body and mind will be going through a lot of strain. She will have mood swings, but he shouldn’t take it personal; defuse the situation and provide lots of love and affection.
  Engage in stress-relieving activities together. It will help you to take your mind off the process. I know it’s easier said than done…
  Be present and try enjoying the journey to parenthood, as these memories will stay with you forever.  

Words by: Shani Tsai 

Image: Pexels

The post Trying IVF? Manage your emotions with these expert tips appeared first on TFG Media.

1 Push Up Your Age

This TikTok challenge went viral in the fitness community because it’s a great exercise for beginners to start weightlifting. ‘Push up your age’ encourages you to do push-ups to your age number until you are comfortable enough to increase the number. A sure-fire way to start building strength is by lifting your body weight, which makes this challenge ideal.

2 Virtual Training

Due to the restriction of movement (courtesy of COVID-19), many gyms were closed at odd times of the year, leaving us to fend for ourselves in the world of fitness. However, online classes and fitness YouTube videos saved the day (or year, rather). From easy dance workout tutorials and HIIT routines
to real-time online classes, anyone and everyone could find a way to train their body and mind during this period.

3 Squat Challenge

There were so many different types of squat challenges that went viral this year that it’s tough to single out just one. From the dance squat challenge where you squat and move your legs to the beat of the music, to the dizzy squat challenge where you twirl around for a certain number of seconds and then try to squat, and the balance-squat challenge and much more, there was a different level of squat intensity for anyone willing to take on the task.

4 Stair Shuffle

The stair shuffle dance has been around for some time now. From the ages of Musical.ly and now TikTok, it has always made a comeback because of how fun, yet unexpectedly intense, it is. Stairs are already a cardio workout, pair it with dance which is a full-body exercise and you’ve got a pretty good fitness workout, something everyone should try!

5 Mobility Challenge

Everyone has seen the trend where you push yourself up against a wall with your arms up and then you slowly squat to the ground whilst trying to remain pressed against that wall. It sounds easy, but we can assure you that it’s actually quite the workout, especially if it ignites your drive to keep on trying.

6 The 12-3-30 Workout

Made famous by social-media star Lauren Giraldo, the 12-3-30 workout includes walking at a high pace on an incline for 30 minutes straight. This workout makes you feel the burn, and what’s better is that you don’t need a treadmill – simply find an incline that you can walk 5 km per hour on a steep incline.

7 Walk The Walk Challenge

With gyms closed, the next best place to workout is none other than outdoors. But what’s the best workout to do that requires no equipment? Walking, of course! Allowing people to find some peace outdoors and keep fit through taking daily walks, going on hikes and more, the ‘walk the walk’ challenge got people in tune with nature and their bodies through a movement we do daily and often take for granted.

8 Pilates/Yoga

Pilates and yoga have been popular exercises for many years, but the online world made these classes so much more accessible, allowing more people who to want to try low-intensity steady-state (LISS) workouts, rather than HIIT workouts, to do so. Due to the pandemic, more people also became encouraged to take care of their mental health and mindful workouts such as Pilates and yoga just fit the check.

9 Viral Ab Challenge

Most of us have seen the video of the ab challenge that went viral all over the internet. It involves standing straight and lifting your chest whilst kicking out your pelvis to the beat of the music. While it may not be proven to give you abs as quickly as you would like, it still proves to engage your lower abs and back which helps to tone and exercise your core, but only when performed correctly.

10 Eye Yoga

We often forget that our eyes have muscles and stretching them out with a much-needed massage might be just what we need to relieve all that tension and congestion in and around our eyes. That’s why eye yoga became so popular this year – it taught us that our eyes need some rest and exercise as well, and not by reading or watching movies.

Photography: Courtesy Images

The post 2021’s Most Popular Fitness Trends appeared first on TFG Media.

Your Mind & Nutrition Are Connected To The Food You Eat!

This might be old news to you, but what we eat and drink influence much more than our body fat percentage. As stated by the Mental Health Foundation, ‘What we eat and drink affects how we feel, think and behave.’ Mental health and nutrition, therefore, go hand in hand, and there are some foods to avoid (as much as possible) and others to eat more of to help to decrease the chances of mental health-related problems. Fill your diet with fruit and vegetables, fish and whole grains, and create some distance between you and processed foods of any kind.

The Benefits Of Beets

Fun Fact it’s beet season! And while some have no interest in these root vegetables, those who do enjoy them can be sure to reap the benefits that are found in them. Beets are great sources of vitamins and nutrients, such as vitamin B6, phosphorous, calcium, magnesium, iron and zinc, to name but a few. They also fight anemia, high blood pressure and inflammation. Being so low in calories means they also make the perfect addition to your diet if you’re looking to lose or maintain weight.

45% 

Did you know that, according to statistics, more or less 45% of adults snore every now and then, while 25% snore regularly. Maybe you are the snorer in the house, or perhaps it’s your partner that’s ‘mowing the lawn’. But one thing is for sure, it can cause quite the disturbance when you’re trying to get in a good night’s sleep. There are some factors that could make you more susceptible to snoring, such as being overweight, sinuses and colds. As a result, losing weight and taking nasal congestion treatments might help. It’s also suggested that you sleep on your side at night.

Effective yet Unusual Workouts!

Fun fact, running backwards is said to burn more calories, and there is less impact on your knees than with regular running. Naked yoga allows for a more mindful, free, confident and connected practice. Karaoke spinning is a workout that involves karaoke and spinning and an interesting yet effective fitness experience.

Are you Tone Deaf?

Did you know that being unable to sing on tune, and being unable to hear differences in pitch do not co-exist. Truly tone-deaf people aren’t able to hear the differences in pitch. According to research, the white matter between the right temporal lobes (sound processing) and the right frontal lobe (higher thinking) of those with tone deafness is much thinner than others. 

Words: Bianca Muller | Image: Pexels

The post Fit facts for a healthy mind & body appeared first on TFG Media.

GLAZED CINNAMON ROLLS
Makes: 6

INGREDIENTS
For The Cinnamon Rolls
1 cups nutty wheat flour
4 scoops (100 ml) vanilla-flavoured protein powder
1 tbsp baking powder
tsp salt
3 tbsp butter
cup milk
1 egg
2 tbsp apple puree
1 tbsp honey
2 tsp ground cinnamon
For The Glaze
cup smooth cottage cheese
1 tsp honey

METHOD
For The Cinnamon Rolls
1. Preheat oven to 180°C. Line a small rectangular baking tin with baking paper.
2. Combine nutty flour, protein powder, baking powder and salt.
3. Use your fingertips to rub the butter into the mixture until it resembles fine breadcrumbs.
4. Whisk together the milk, egg, apple puree and honey. Fold the wet ingredients into the dry ingredients and mix until a sticky dough forms.
5. Roll dough out on a lightly floured surface.
6. Sprinkle the cinnamon evenly over the top and roll the dough up to form a log shape.
7. Cut into 5 cm-thick pieces and place them in the prepared baking tin, cut side up.
8. Bake for 20 minutes or until golden brown and cooked through, then remove from the oven and let cool completely.
For The Glaze
1. Combine the cottage cheese and honey in a bowl until smooth.
2. Spread the glaze over the cooled cinnamon buns.

GRANOLA & DARK CHOCOLATE CLUSTERS
Makes: 18

INGREDIENTS
cup oats
cup coconut flakes
cup almonds, roughly chopped
3 tbsp pumpkin seeds, roughly chopped
2 tbsp sunflower seeds
cup dried apricots, roughly chopped
50 g dark chocolate, melted

METHOD
1. Preheat oven to 180°C and line a tray with mini paper cupcake liners.
2. Combine the oats, coconut flakes, almonds, pumpkin and sunflower seeds and spread them out on a baking tray.
3. Lightly toast the almonds and seeds in the oven until just golden, about 6–8 minutes.
4. Remove from the oven and allow to cool slightly before mixing in the apricot pieces.
5. Add the fruit and nut mix to the melted chocolate and mix until everything is well coated.
6. Spoon heaped teaspoons of the mixture into the paper cases and refrigerate until set.

LEMON & CHIA SEED COOKIES
Makes: 15

INGREDIENTS
cup oats
cup white rice flour
cup nutty wheat flour
2 scoops (40 ml) vanilla – flavoured protein powder
tsp baking powder
2 tbsp brown sugar
tbsp chia seeds
tbsp poppy seeds
1 tsp lemon zest
3 tbsp apple puree
3 tbsp coconut oil, melted
1 tbsp lemon juice
1 egg
1 tsp vanilla essence

METHOD
1. Preheat oven to 180°C. Line two baking sheets with baking paper.
2. Blend oats until a rough flour forms. Place in a bowl and mix in the remaining flours, protein powder, baking powder, brown sugar, chia and poppy seeds, and lemon zest.
3. Mix all the remaining wet ingredients in a separate bowl. Add the wet ingredients to the dry ingredients and mix.
4. Roll the dough out on a lightly floured surface and cut into circles using a cookie cutter.
5. Transfer to the baking trays and bake for 15–18 minutes until just golden.
Subscribe to Fitlife, for more healthy snack recipes.

The post Game Changing Healthy Snack Recipes appeared first on TFG Media.

SKIN
With the sweet smell of summer in the air, we’re showing more skin and ditching all those heavy moisturisers. It’s time to embrace lightweight formulas and show off those freckles! That said, sunscreen takes first priority in our routine, especially in summer, so make sure to stock up on a fresh batch if yours is near expiration. With make-up, it’s important to keep in mind that even though it has some level of SPF, it won’t be able to effectively protect you on its own. You need to apply a layer of sunscreen that is thick enough to properly protect your skin, and with make-up, you’re definitely not applying as much. For this reason, consider the SPF in your powder or foundation as supplementary to your sunscreen. And because it can be tricky to reapply sunscreen when you already have a full face of make-up on, use a powder with SPF to touch up during the day to add a light veil of protection.

HAIR
There’s nothing that screams ‘summer’ more than salty hair. You might be thinking that saltwater can do no harm – after all, a dip in the ocean helps heal skin, curb inflammation and does a fair amount for your soul as well. But saltwater actually dries your hair out because it is osmotic, meaning it absorbs water from skin and hair. Sure, it’s fine to embrace it once in a while, but be sure to take care of your hair after a dip to ensure that the salt water doesn’t cause long-term damage. Hydrated locks are smoother, frizz-free and maintain their colour and shine for longer, so treat your summer tresses with these moisture-locking, reparative products.

BODY
We take such good care of our face when it comes to protecting it from the sun, but tend to leave our limbs to fend for themselves. It’s difficult to completely shield our body from the sun, lest you permanently walk around with a beach umbrella, so make sure that you apply enough sunscreen to exposed areas every single day. Oils and heavier lotions are most suited for the beach because you want the best protection without having to worry about oil coming off on clothing. Plus, it gives that beautiful beachy sheen as well! Transparent, melt-into-skin formulas will also do, but work best for everyday wear as they won’t make you feel grimy, leave a cast or make your clothes stick to your skin.
Subscribe to Fitlife, for a healthier, happier and fitter life.

The post Summer-Proof Your Skin, Body and Hair appeared first on TFG Media.

OATMEAL PIZZA CRUST WITH VEGGIE TOPPING
Prep time 20 min
Cook time 25 min
Makes 2 large pizzas

INGREDIENTS
For The Crust
3 cups oats
cup white Cheddar, grated
1 tsp baking powder
1 tsp salt
1 tsp dried origanum
1 tsp dried basil
6 egg whites
1 cup water
4 tsp olive oil
For The Topping
6 large brown mushrooms, sliced
1 tsp fresh rosemary, chopped
2 tbsp olive oil
1 red onion, roughly sliced
1 cup baby tomatoes
cup smooth cottage cheese
2 cups spinach,
wilted and torn
cup olives, pitted and torn
cup Parmesan, to serve
1 cup rocket, to serve
2 tbsp balsamic reduction, to serve

METHOD
1. Preheat oven to 200°C and line a large baking tray with baking paper.
2. Pulse the oats, cheese, baking powder, salt and herbs together until smooth. Add egg whites, water and olive oil. Mix until combined.
3. Spoon mixture into the middle of each sheet of baking paper and spread into a circle with the back of a spoon.
4. Bake for 10–15 minutes, until golden brown.
5. Fry mushrooms and rosemary in 2 tsp olive oil until soft, 5 minutes. Remove from pan.
6. Add remaining olive oil to the pan, along with the onion and tomatoes, and fry for 5 minutes, until tomatoes start to blister.
7. Spread the cottage cheese on to the base of the pizza crust, then top with the veggies.
8. Sprinkle over Parmesan, top with rocket and drizzle with balsamic reduction.

WARM PEAR GINGERBREAD OATMEAL SMOOTHIE
Prep time 15 min
Cook time 5 min
Serves 4

INGREDIENTS
4 cups milk
cup oats
1 pears, chopped
1 banana, chopped
1 tbsp nut butter
1 tbsp honey
1 tsp ground ginger
tsp vanilla essence
tsp ground cinnamon
tsp ground nutmeg
tsp ground allspice

METHOD
1. In a pot, heat 3 cups milk until just before boiling. Remove from the heat, then add oats and cover. Soak for 10 minutes.
2. Blend the rest of the ingredients, with the remaining cup of milk, until smooth. Add the soaked oats andpulse again.
3. Pour into glasses and enjoy.
Subscribe to Fitlife, for more healthy recipe options.

The post Recipes For Those Chilly Winter Mornings appeared first on TFG Media.

Do you feel like you spend the whole winter surrounded by a mountain of tissues, cradling a hot-water bottle like it’s a pot of gold, and popping painkillers like sweets? Catching a cold or the flu seems unavoidable during this sick season, especially when everyone around you is spluttering and splattering. But with a few changes here and there, you can avoid the germs and keep your immune system boosted and fighting fit…

 01. Avoid Junk Food 
In order to build a strong immune system, avoid eating junk food and loads of sugar, as these can decrease immune function. Eating foods high in antioxidants, such as fruit and vegetables, will boost your overall health and up your chances of avoiding a cold, flu or other viruses. Nutrient-dense foods (like sweet potatoes, salmon, berries and leafy greens) strengthen the immune system’s defences. One of the easiest ways to increase your intake of all the good things? Pack it all into a smoothie in the morning. Make one with healthy fats (almond or coconut milk), protein powder, avo, chia seeds and almond butter.

 02. Don’t Miss Out On Sleep 
Sleep is important to the body because it allows the immune system to release proteins called cytokines. When you’ve come down with a bug, your body relies on cytokines to fight inflammation or infection – and missing out on your shut-eye will stunt the production of these essential proteins.  Make sure that you’re getting in seven hours of sleep per night. Power naps of 20 minutes are helpful too – if you’re tired, don’t deny your body the rest it needs.

 03. Eat Your Veggies 
To ensure your immune system is firing on all cylinders, your body needs to run high on nutrients. The best way to receive these nutrients is to get a good supply of veggies daily. Most people tend to think that fruit has more vitamin C than veggies, but in fact, veggies are loaded with this key vitamin, among other powerhouse vitamins. When making a salad, use veggies that are high in vitamins and minerals, like broccoli, spinach, cabbage, Brussels sprouts and sweet potatoes.

 04. Get A Flu Shot  
Yes, we know you don’t have lots of free time (and you’re scared of needles), but popping into your local pharmacy for a flu shot is worth the effort. The vaccine is updated annually, depending on the strain of flu doing the rounds, so you need to get a new shot every year. This, along with ticking all the other boxes, should keep you away from the sick bay this winter.

 05. Exercise  
Besides your gains, use this as incentive to drag yourself out of bed and to the gym while it’s cold and rainy: Research has shown that people who exercise more in winter take less time off work, because they get sick less often. Sweating it out on the yoga floor or working your lungs will keep you fighting fit all season long. 

For more tips on avoiding the cold and clu season, page through your April of Fitlife.

The post Five Strategies to Avoid the Cold and Flu appeared first on TFG Media.