BETTAMEDhealth

𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐋𝐨𝐰-𝐂𝐚𝐫𝐛 𝐁𝐁𝐐 𝐆𝐥𝐚𝐳𝐞𝐝 𝐇𝐨𝐭 𝐃𝐨𝐠𝐬 𝐰𝐢𝐭𝐡 𝐅𝐫𝐞𝐬𝐡 𝐂𝐫𝐮𝐧𝐜𝐡𝐲 𝐒𝐥𝐚𝐰

Get this healthy meal under your belt for the Summer Holidays.
Cabbage stands as a true nutritional powerhouse, effortlessly transforming everyday meals into functional health boosters.

Incorporating this remarkable cruciferous vegetable into one's diet unlocks nine distinct health advantages supported by medical research.

First, it delivers a rich spectrum of essential nutrients, including Vitamin B6, Folate, and key Minerals, whilst remaining remarkably low in calories.

Second, its potent antioxidants actively combat chronic 𝐢𝐧𝐟𝐥𝐚𝐦𝐦𝐚𝐭𝐢𝐨𝐧 throughout the body.

Third, its exceptional Vitamin C content strengthens immune defences and drives vital Collagen production.

Fourth, its combination of insoluble and soluble fibre improves overall digestion by promoting regular bowel movements and nourishing beneficial Gut Bacteria.

Fifth, cabbage contains powerful anthocyanins that protect heart health and lower cardiovascular risk.

Sixth, its rich Potassium supply lowers blood pressure by counteracting excess sodium and relaxing blood vessel walls.

Seventh, soluble fibre and plant sterols actively reduce blood cholesterol by blocking its absorption in the gut.

Eighth, its high concentration of vitamin K1 ensures proper blood clotting function.

Ninth, this highly versatile and affordable vegetable easily enhances a wide variety of healthy everyday meal recipes.

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𝐁𝐁𝐐 𝐆𝐥𝐚𝐳𝐞𝐝 𝐇𝐨𝐭 𝐃𝐨𝐠𝐬 𝐰𝐢𝐭𝐡 𝐒𝐩𝐢𝐜𝐲 𝐒𝐥𝐚𝐰

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬:

𝐅𝐨𝐫 𝐭𝐡𝐞 𝐒𝐩𝐢𝐜𝐲 𝐒𝐥𝐚𝐰:
3 tbsp Mayonnaise
2 tsp whole-grain Mustard
3 tbsp pickled Jalapeños, finely chopped (optional)
1 1/2 tsp pickling liquid (from the jalapeño jar) (optional)
2 tsp Smoked BBQ sauce of hoice (Sugar-free or homemade- see below)
1/4 medium red Cabbage (approx. 2 1/2 cups), cored and thinly sliced
1/4 medium green Cabbage (approx. 2 1/2 cups), cored and thinly sliced
1 medium Carrot, coarsely grated
2 Gherkins, thinly sliced

𝐅𝐨𝐫 𝐭𝐡𝐞 𝐇𝐨𝐭 𝐃𝐨𝐠𝐬:
4 Quality Hot Dogs
4 Hot Dog buns, toasted
2 tbsp Smoked BBQ sauce of choice (for glazing)

𝐌𝐞𝐭𝐡𝐨𝐝:
1. 𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐭𝐡𝐞 𝐒𝐩𝐢𝐜𝐲 𝐒𝐥𝐚𝐰: In a large bowl, whisk together the mayonnaise,whole-grain mustard, jalapeño pickling liquid, and 2 tsp of your chosen smoked BBQ sauce. Add the red cabbage, green cabbage, carrot, scallions, and chopped pickled jalapeños. Toss until evenly coated and set aside.
2. 𝐒𝐜𝐨𝐫𝐞 𝐭𝐡𝐞 𝐇𝐨𝐭 𝐃𝐨𝐠𝐬: Preheat the grill to medium heat. Using a paring knife, cut 3 diagonal slits across the top of each hot dog, then cut 3 more slits in the opposite direction to create a diamond pattern.
3. 𝐆𝐫𝐢𝐥𝐥 𝐚𝐧𝐝 𝐆𝐥𝐚𝐳𝐞: Place the hot dogs on the grill and cook, rotating occasionally. Brush generously with the remaining 2 tbsp of your chosen smoked BBQ sauce as they cook. Grill until lightly charred and heated through (about 3 to 5 minutes).
4. 𝐀𝐬𝐬𝐞𝐦𝐛𝐥𝐞 𝐚𝐧𝐝 𝐒𝐞𝐫𝐯𝐞: Transfer each hot dog to a toasted bun, top generously with the spicy cabbage slaw, and serve immediately.

---𝐖𝐡𝐞𝐫𝐞 𝐭𝐨 𝐁𝐮𝐲 𝐒𝐦𝐨𝐤𝐞𝐝 𝐁𝐁𝐐 𝐒𝐚𝐮𝐜𝐞𝐬 𝐢𝐧 𝐒𝐨𝐮𝐭𝐡 𝐀𝐟𝐫𝐢𝐜𝐚

If you prefer using a convenient store-bought sauce rather than preparing one from scratch, you can find low-carb and sugar-free smoked BBQ sauces across these major South African supermarket chains:

𝐑𝐞𝐜𝐨𝐦𝐦𝐞𝐧𝐝𝐞𝐝 𝐒𝐭𝐨𝐫𝐞-𝐁𝐨𝐮𝐠𝐡𝐭 𝐒𝐚𝐮𝐜𝐞𝐬:
𝐂𝐚𝐫𝐛𝐬𝐦𝐚𝐫𝐭 𝐒𝐦𝐨𝐤𝐞𝐲 𝐇𝐢𝐜𝐤𝐨𝐫𝐲 𝐁𝐁𝐐 𝐒𝐚𝐮𝐜𝐞 (330ml / 500g): A 100% sugar-free, banting, keto, and diabetic-approved option with an authentic hickory smoke taste.
𝐒𝐢𝐦𝐩𝐥𝐞 𝐓𝐫𝐮𝐭𝐡 𝐒𝐦𝐨𝐤𝐞𝐲 𝐁𝐁𝐐 𝐒𝐚𝐮𝐜𝐞 (375ml): Checkers' clean-label health range sauce offering a smooth, natural smoke flavour.
𝐌𝐚𝐫𝐭𝐢𝐧𝐧𝐚𝐢𝐬𝐞 𝐊𝐞𝐭𝐨 𝐁𝐁𝐐 𝐒𝐚𝐮𝐜𝐞: A sugar-free, vegan, and keto-compliant sauce packed with smoky braai flavour.
𝐉𝐢𝐦𝐦𝐲’𝐬 𝐒𝐦𝐨𝐤𝐞𝐲 𝐁𝐚𝐫𝐛𝐞𝐪𝐮𝐞 𝐒𝐚𝐮𝐜𝐞 (375ml): A classic local favourite for an intense, smoky braai finish.

𝐒𝐮𝐩𝐞𝐫𝐦𝐚𝐫𝐤𝐞𝐭 𝐒𝐭𝐨𝐜𝐤𝐢𝐬𝐭𝐬:
1. 𝐂𝐡𝐞𝐜𝐤𝐞𝐫𝐬 & 𝐂𝐡𝐞𝐜𝐤𝐞𝐫𝐬 𝐒𝐢𝐱𝐭𝐲𝟔𝟎: Carbsmart Smokey Hickory BBQ Sauce, Simple Truth Smokey BBQ Sauce, and Jimmy's Smokey BBQ Sauce.
2. 𝐒𝐏𝐀𝐑 (𝐒𝐔𝐏𝐄𝐑𝐒𝐏𝐀𝐑 & 𝐊𝐖𝐈𝐊𝐒𝐏𝐀𝐑): Located in the dedicated health/banting aisle (Carbsmart) and condiment section (Martinnaise and SPAR butchery braai glazes).
3. 𝐅𝐨𝐨𝐝 𝐋𝐨𝐯𝐞𝐫’𝐬 𝐌𝐚𝐫𝐤𝐞𝐭: Stocked on the health and banting condiment shelves (Carbsmart & Martinnaise) as well as the butchery counter sauce display.

If you love this idea- show us some love in the comments, or like- and we'll keep these coming this holiday season...🥰

𝐃𝐨𝐧'𝐭 𝐋𝐢𝐤𝐞 𝐌𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐧𝐠 ? ... 𝐖𝐚𝐥𝐤 - 𝐇𝐞𝐫𝐞 𝐀𝐫𝐞 𝐭𝐡𝐞 𝐒𝐮𝐫𝐩𝐫𝐢𝐬𝐢𝐧𝐠 𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬

Exam season, gym goals and a busy October, before the summer holidays can make life feel full-on. A walk is a simple way to support recovery, lift your mood and make space to reset. Performance coach Dr Kristen Holmes highlights walking as a valuable habit for physical wellbeing and better sleep.

With every step, the pressure under the foot helps move blood and lymph fluid back up the body. This supports circulation, helps ease fluid build-up in the lower legs and assists the body’s natural processes for clearing waste and supporting immune health.

Walking outdoors also gives the body exposure to natural daylight. Daylight regulates the body clock, while the body produces serotonin as part of the process that helps produce melatonin at night. The knock-on effect is that, these systems support a healthy sleep rhythm at night.

The steady rhythm of walking also helps calm the mind. Research into brain activity suggests that walking encourages brainwave patterns linked with a relaxed, focused state. This can helps ease stress and supports clearer thinking.

Walking in a gated estate or, a familiar neighbiurhood can be a chance to connect with neighbours, friends and like-minded people. And this can be some family time, or time to connect with the family pet.

𝐒𝐓𝐈𝐂𝐊𝐘 𝐇𝐀𝐁𝐈𝐓 𝐓𝐑𝐈𝐂𝐊𝐒

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐎𝐛𝐯𝐢𝐨𝐮𝐬
Leave walking shoes and clothes where they’ll be easy to see, such as by the front door. Or in your office- to encourage a lunch hour walk.

If working from home, wear walking shoes—or get dressed in the full walking outfit—on walking days.
Block the walk out in the workday calendar, just like any other appointment.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐀𝐭𝐭𝐫𝐚𝐜𝐭𝐢𝐯𝐞
Make a walk feel like a treat by saving favourite music, podcasts or audiobooks for walking time. Choose a route that appeals, whether it’s along the beach, beside a canal, through a garden or around the neighbourhood.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐄𝐚𝐬𝐲
Reduce the effort of getting started by laying out clothes the night before. Keep early walks simple, with a short, familiar route that fits the day.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐒𝐚𝐭𝐢𝐬𝐟𝐲𝐢𝐧𝐠
Use a fitness app or a simple diary to track progress. Celebrate consistency with something enjoyable, such as a new pair of walking shoes, a 𝐡𝐢𝐤𝐞 𝐨𝐧 𝐚 𝐰𝐢𝐧𝐞 𝐟𝐚𝐫𝐦 𝐭𝐫𝐚𝐢𝐥 or breakfast and a morning market.

𝐖𝐀𝐍𝐓 𝐓𝐎 𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅?

𝐀𝐝𝐝 𝐠𝐞𝐧𝐭𝐥𝐞 𝐢𝐧𝐜𝐥𝐢𝐧𝐞𝐬 and 𝐦𝐢𝐱 𝐮𝐩 𝐭𝐡𝐞 𝐩𝐚𝐜𝐞 with an easy stroll, brisk walking and short power-walking bursts.

𝐅𝐨𝐫 𝐚𝐧 𝐞𝐱𝐭𝐫𝐚 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞, try adding a few 𝐰𝐚𝐥𝐤𝐢𝐧𝐠 𝐥𝐮𝐧𝐠𝐞𝐬 here and there—only if they feel comfortable and manageable.

These small habits can help make walking a regular part of a busy routine.

Better movement and a calmer mind support good-quality rest, helping with recovery and day-to-day performance.

For more on sleep and performance, read 𝐃𝐫 𝐊𝐫𝐢𝐬𝐭𝐞𝐧’𝐬 𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐢𝐧𝐠 𝐭𝐚𝐤𝐞 on 𝐈𝐦𝐩𝐫𝐨𝐯𝐢𝐧𝐠 𝐒𝐥𝐞𝐞𝐩 𝐟𝐨𝐫 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 on this Facebook feed.

𝐇𝐨𝐰 𝐭𝐨 𝐅𝐢𝐱 𝐘𝐨𝐮𝐫 𝐂𝐢𝐫𝐜𝐚𝐝𝐢𝐚𝐧 𝐑𝐡𝐲𝐭𝐡𝐦 𝐍𝐚𝐭𝐮𝐫𝐚𝐥𝐥𝐲: 𝐁𝐨𝐨𝐬𝐭 𝐒𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧 𝐟𝐨𝐫 𝐁𝐞𝐭𝐭𝐞𝐫 𝐒𝐥𝐞𝐞𝐩

October is a busy month in South Africa. Exam season, work stress, and constant screen exposure leave many people struggling with anxiety, fatigue, and insomnia.

While many turn to pharmaceutical sleep aids, understanding 𝐡𝐨𝐰 𝐬𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧 𝐜𝐨𝐧𝐯𝐞𝐫𝐭𝐬 𝐭𝐨 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧 provides the foundation for restoring deep rest naturally.

𝐒𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧, 𝐭𝐡𝐞 𝐝𝐚𝐲𝐭𝐢𝐦𝐞 𝐜𝐡𝐞𝐦𝐢𝐜𝐚𝐥 𝐦𝐞𝐬𝐬𝐞𝐧𝐠𝐞𝐫 𝐫𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐥𝐞 𝐟𝐨𝐫 𝐦𝐨𝐨𝐝 𝐚𝐧𝐝 𝐟𝐨𝐜𝐮𝐬, 𝐚𝐜𝐭𝐬 𝐚𝐬 𝐭𝐡𝐞 𝐝𝐢𝐫𝐞𝐜𝐭 𝐜𝐡𝐞𝐦𝐢𝐜𝐚𝐥 𝐩𝐫𝐞𝐜𝐮𝐫𝐬𝐨𝐫 𝐟𝐨𝐫 𝐧𝐢𝐠𝐡𝐭𝐭𝐢𝐦𝐞 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧.
Without sufficient daytime serotonin, the brain cannot manufacture enough melatonin to properly signal nightfall and regulate the body's internal clock.

To discover 𝐡𝐨𝐰 𝐭𝐨 𝐛𝐨𝐨𝐬𝐭 𝐬𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧 𝐧𝐚𝐭𝐮𝐫𝐚𝐥𝐥𝐲 𝐟𝐨𝐫 𝐬𝐥𝐞𝐞𝐩, individuals must focus on specific daytime habits. Obtaining 10 to 20 minutes of direct outdoor morning sunlight triggers specialized retinal cells that stimulate immediate serotonin synthesis. This daily habit unlocks essential 𝐦𝐨𝐫𝐧𝐢𝐧𝐠 𝐬𝐮𝐧𝐥𝐢𝐠𝐡𝐭 𝐬𝐞𝐫𝐨𝐭𝐨𝐧𝐢𝐧 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 while setting the central circadian clock. Additionally, engaging in regular aerobic exercise increases tryptophan entry into the brain, further elevating serotonin levels.

Nutrition also plays a central role: consuming 𝐭𝐫𝐲𝐩𝐭𝐨𝐩𝐡𝐚𝐧 𝐫𝐢𝐜𝐡 𝐟𝐨𝐨𝐝𝐬 𝐟𝐨𝐫 𝐢𝐧𝐬𝐨𝐦𝐧𝐢𝐚—such as eggs, poultry, fish, nuts, and seeds—paired with complex carbohydrates allows L-tryptophan to cross the blood-brain barrier efficiently.

Another vital mechanism is the 𝐠𝐮𝐭 𝐡𝐞𝐚𝐥𝐭𝐡 𝐚𝐧𝐝 𝐬𝐥𝐞𝐞𝐩 𝐜𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧. Approximately 95% of the body’s serotonin is produced in the gastrointestinal tract. Nurturing beneficial gut bacteria with prebiotic fiber and fermented foods supports digestive motility, peripheral serotonin production, and healthy sleep signaling. Furthermore, managing daytime stress through brief relaxation breaks prevents elevated cortisol from diverting tryptophan away from serotonin pathways, providing one of the most powerful natural remedies for anxiety and fatigue south africa.

Learning 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐢𝐱 𝐜𝐢𝐫𝐜𝐚𝐝𝐢𝐚𝐧 𝐫𝐡𝐲𝐭𝐡𝐦 𝐧𝐚𝐭𝐮𝐫𝐚𝐥𝐥𝐲 requires shielding the body's nighttime melatonin release. Understanding the 𝐛𝐥𝐮𝐞 𝐥𝐢𝐠𝐡𝐭 𝐞𝐟𝐟𝐞𝐜𝐭 𝐨𝐧 𝐬𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧 is critical; artificial light from smartphones and televisions after dark actively suppresses pineal melatonin production. Stopping food intake at least three hours before bed and avoiding late-night alcohol further prevents physiological stress, allowing resting heart rate to drop and recovery to optimize overnight.

For those exploring 𝐡𝐨𝐰 𝐭𝐨 𝐟𝐚𝐥𝐥 𝐚𝐬𝐥𝐞𝐞𝐩 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬, implementing these evidence-based daytime choices creates an effective, sustainable path toward restorative sleep. Finding true 𝐧𝐚𝐭𝐮𝐫𝐚𝐥 𝐦𝐞𝐥𝐚𝐭𝐨𝐧𝐢𝐧 𝐛𝐨𝐨𝐬𝐭𝐞𝐫𝐬 𝐬𝐨𝐮𝐭𝐡 𝐚𝐟𝐫𝐢𝐜𝐚 starts with aligning daylight exposure, nutrition, and evening boundaries.

*Follow the Bettamed Health channel on Facebook for more science-backed health protocols and daily wellness advice.*

𝐐𝐮𝐢𝐜𝐤 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐄𝐱𝐚𝐦-𝐒𝐞𝐚𝐬𝐨𝐧 𝐌𝐞𝐚𝐥: 𝐁𝐚𝐤𝐞𝐝 𝐒𝐚𝐫𝐝𝐢𝐧𝐞𝐬 𝐰𝐢𝐭𝐡 𝐆𝐚𝐫𝐥𝐢𝐜𝐤𝐲 𝐁𝐚𝐠𝐮𝐞𝐭𝐭𝐞 𝐂𝐫𝐨𝐬𝐭𝐢𝐧𝐢

During Exam Season, students need fast, brain-boosting meals that are easy to make and truly nourishing. This Mediterranean-style baked sardine dish ticks all those boxes: ready in under 20 minutes, packed with protein and omega-3s, and perfect for sharing or meal-prepping.

𝐖𝐡𝐲 𝐭𝐡𝐞 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐖𝐚𝐲?

The Mediterranean diet is linked to better focus, mood, and long-term heart and brain health because it emphasises whole foods like fish, olive oil, vegetables, legumes, and whole grains. For students under pressure, meals like this provide steady energy without the crash that comes from sugary or highly processed snacks.

𝐓𝐡𝐞 𝐇𝐮𝐦𝐛𝐥𝐞 𝐒𝐚𝐫𝐝𝐢𝐧𝐞: 𝐀 𝐓𝐫𝐮𝐞 𝐒𝐮𝐩𝐞𝐫𝐟𝐨𝐨𝐝

Sardines might be small, but they are a nutritional powerhouse. They are sustainably caught, low in calories, and high in key nutrients such as calcium, vitamin D, vitamin B12, iron, and omega-3 fatty acids.

These tiny “nutritional powerhouses – also packed with potassium, is “an easy, delicious way to eat lower on the food chain”.

Eating lower on the food chain means choosing smaller fish that are better for the environment and often lower in contaminants.

𝐊𝐞𝐲 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐟𝐨𝐫 𝐬𝐭𝐮𝐝𝐞𝐧𝐭𝐬 𝐚𝐧𝐝 𝐲𝐨𝐮𝐧𝐠 𝐚𝐝𝐮𝐥𝐭𝐬:
𝐎𝐦𝐞𝐠𝐚-𝟑𝐬 support brain function, mood, and heart health.
𝐂𝐚𝐥𝐜𝐢𝐮𝐦 𝐚𝐧𝐝 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐃 work together for strong bones and teeth.
𝐕𝐢𝐭𝐚𝐦𝐢𝐧 𝐁𝟏𝟐 𝐚𝐧𝐝 𝐈𝐫𝐨𝐧 help with energy levels and reduce fatigue.
High-quality protein 𝐤𝐞𝐞𝐩𝐬 𝐲𝐨𝐮 𝐟𝐮𝐥𝐥 𝐚𝐧𝐝 𝐟𝐨𝐜𝐮𝐬𝐞𝐝 between study sessions.

𝐑𝐞𝐜𝐢𝐩𝐞: 𝐁𝐚𝐤𝐞𝐝 𝐒𝐚𝐫𝐝𝐢𝐧𝐞𝐬 𝐢𝐧 𝐖𝐡𝐢𝐭𝐞 𝐖𝐢𝐧𝐞 𝐓𝐨𝐦𝐚𝐭𝐨 𝐒𝐚𝐮𝐜𝐞 𝐰𝐢𝐭𝐡 𝐆𝐚𝐫𝐥𝐢𝐜𝐤𝐲 𝐁𝐚𝐠𝐮𝐞𝐭𝐭𝐞 𝐂𝐫𝐨𝐬𝐭𝐢𝐧𝐢

𝐒𝐞𝐫𝐯𝐞𝐬: 𝟐–𝟑
Prep time: 10 minutes
Cook time: 10–12 minutes

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬
- 2 cans Sardines - drained but oil reserved
- a punnet of cherry tomatoes, halved
- ¼ red onion, thinly sliced
- ¼ cup Kalamata olives, pitted and halved
- 1 tbsp capers, rinsed (optional)
-- 3 tbsp olive oil
- ½ tsp Italian seasoning (or dried oregano)
- Zest and juice of ½ lemon
- 1 baguette, sliced into 1 cm rounds
- Salt and black pepper to taste
- 2 heads garlic, cloves separated and peeled

- 1 tbsp fresh parsley, chopped, for serving

𝐌𝐞𝐭𝐡𝐨𝐝

1. 𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐭𝐡𝐞 𝐠𝐚𝐫𝐥𝐢𝐜 relish (𝐢𝐟 𝐦𝐚𝐤𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐬𝐜𝐫𝐚𝐭𝐜𝐡):
- Place peeled garlic cloves in a small saucepan, cover with olive oil, and cook on very low
heat for 20–30 minutes until soft and golden. Cool and store in the oil.

2. 𝐏𝐫𝐞𝐡𝐞𝐚𝐭 𝐭𝐡𝐞 𝐨𝐯𝐞𝐧:
- Heat oven to 200°C .

3. 𝐌𝐚𝐤𝐞 𝐭𝐡𝐞 𝐭𝐨𝐦𝐚𝐭𝐨 𝐛𝐚𝐬𝐞:
- In an ovenproof dish, mix tomatoes, red onion, olives, capers, garlic cloves, olive oil,
Italian seasoning, lemon zest, and a pinch of salt and pepper.
- Bake for 8–10 minutes until tomatoes soften and release their juices.

4. 𝐀𝐝𝐝 𝐭𝐡𝐞 𝐬𝐚𝐫𝐝𝐢𝐧𝐞𝐬:
- Gently place the sardines on top of the tomato mixture. Spoon some of the sauce over
them.
- Return to the oven for 3–4 minutes just to heat through (do not overcook).

5. 𝐏𝐫𝐞𝐩𝐚𝐫𝐞 𝐭𝐡𝐞 𝐜𝐫𝐨𝐬𝐭𝐢𝐧𝐢:
- While the sardines bake, brush baguette slices lightly with reserved sardine oil or olive
oil.
- Toast under the grill or in the oven until golden and crisp. Rub with a cut garlic clove if
desired.

6. 𝐒𝐞𝐫𝐯𝐞:
- Squeeze fresh lemon juice over the sardines, scatter with parsley, and serve immediately
with the garlicky crostini on the side.

𝐖𝐡𝐲 𝐓𝐡𝐢𝐬 𝐖𝐨𝐫𝐤𝐬 𝐟𝐨𝐫 𝐄𝐱𝐚𝐦 𝐒𝐞𝐚𝐬𝐨𝐧

𝐅𝐚𝐬𝐭 𝐚𝐧𝐝 𝐬𝐢𝐦𝐩𝐥𝐞: One dish, minimal washing up, and ready in under 20 minutes.
- 𝐅𝐚𝐬𝐭 𝐚𝐧𝐝 𝐬𝐢𝐦𝐩𝐥𝐞:: High in omega-3s, protein, calcium, and B vitamins to support focus,
memory, and energy.
- 𝐁𝐮𝐝𝐠𝐞𝐭-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲: Canned sardines are affordable, shelf-stable, and widely available in
South African stores.
- 𝐌𝐞𝐝𝐢𝐭𝐞𝐫𝐫𝐚𝐧𝐞𝐚𝐧 𝐦𝐚𝐠𝐢𝐜: Combines heart-healthy fats, vegetables, and wholegrain carbs in
one balanced meal.

**𝐓𝐢𝐩 𝐟𝐨𝐫 𝐬𝐭𝐮𝐝𝐞𝐧𝐭𝐬:** Make a double batch of the tomato–olive base and store it in the
fridge. Reheat gently and top with fresh sardines for another quick, high-protein meal later
in the week.

𝐎𝐚𝐭𝐦𝐞𝐚𝐥- 𝐖𝐞'𝐫𝐞 𝐋𝐨𝐯𝐢𝐧𝐠 𝐭𝐡𝐞 𝐋𝐚𝐭𝐞𝐬𝐭 𝐑𝐞𝐬𝐞𝐚𝐫𝐜𝐡: 𝐖𝐡𝐞𝐧 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰 𝐘𝐨𝐮 𝐊𝐧𝐨𝐰

Many South Africans already have Oats for breakfast, but wait until you hear what they can do for your skin!

Research published in the Journal of Dermatology proves that Colloidal Oatmeal is a true multi-therapy powerhouse for repairing compromised skin barriers

In a clinical study on 50 women with moderate to severe dry skin, applying a colloidal oatmeal lotion produced statistically significant improvements in skin dryness, deep moisturisation, and barrier recovery

Here is why everyone should be making a fuss about this:
While plain petroleum jelly is popular it only traps whatever surface moisture is already there—colloidal oatmeal actively restores your skin

Essential lipids like ceramides make up over 50% of your skin's
natural structure
Oat extracts actually trigger new ceramide synthesis and activate
essential genes that rebuild your skin's defense layer.

On top of that, Oat starches and beta-glucans act as powerful humectants to pull water directly into skin cells, while calming inflammatory proteins (cytokines) to rapidly soothe redness and itching

It even acts as a prebiotic to reduce harmful staph bacteria on eczema-prone skin. The Result: Calmer skin for longer.

If you appreciate natural oat products, this is the ultimate game-changer for your daily skincare routine.

Try an anti-itch cream for soothing comfort and maximum relief beyond moisturisers.
Oatmeal .

Don't Feel Like Cooking - Why Not Oven-Grilled Ribs

Ribs are easy to cook, and tasty and always a crowd-pleaser.
Food Lover's Market have Tender short ribs, slow-cooked in an addictive sweet and spicy glaze.

Not to mention that this dish yields a generous amount, ideal for sharing, and is perfect when accompanied by oven chips and a salad.

All your effort can go into the salad. Add feta, croutons, cucumber, boiled eggs, sun-dried tomato, gherkins, or corn.

Adding garlic bread to this meal, can make it feel and taste extra special.

This little feast let's the oven do all the work. This gives you plenty of downtime to relate, relax and enjoy.

🔥 𝐀 𝐊𝐞𝐲 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐓𝐢𝐩 𝐟𝐨𝐫 𝐅𝐢𝐧𝐚𝐥𝐬 𝐨𝐫 𝐔𝐧𝐢 𝐄𝐱𝐚𝐦𝐬- 𝐀𝐜𝐜𝐨𝐫𝐝𝐢𝐧𝐠 𝐭𝐨 𝐚 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐒𝐩𝐞𝐜𝐢𝐚𝐥𝐢𝐬𝐭 𝐂𝐨𝐚𝐜𝐡

Dr Holmes says 𝐭𝐡𝐞𝐬𝐞 𝐭𝐰𝐨 𝐡𝐚𝐛𝐢𝐭𝐬 𝐚𝐫𝐞 𝐧𝐨𝐧-𝐧𝐞𝐠𝐨𝐭𝐢𝐚𝐛𝐥𝐞 𝐢𝐧 𝐡𝐞𝐫 𝐨𝐰𝐧 𝐫𝐨𝐮𝐭𝐢𝐧𝐞. For her, the data is convincing: small, consistent choices can help people feel and perform at their best—whether they’re studying for exams, showing up at work, training for sport or simply trying to get through a busy day.

Dr Kristen Holmes, is a 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐒𝐜𝐢𝐞𝐧𝐜𝐞 𝐄𝐱𝐩𝐞𝐫𝐭 in the US. She has studied 𝐡𝐢𝐠𝐡-𝐩𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐧𝐜𝐞 𝐠𝐫𝐨𝐮𝐩𝐬, including Elite Athletes and US Army Paratroopers.

Over time, everyday choices can support the energy and focus needed to reach bigger goals.

Key Data Shows that 𝐈𝐦𝐩𝐫𝐨𝐯𝐞𝐝 𝐏𝐞𝐫𝐟𝐨𝐫𝐦𝐚𝐜𝐞 𝐢𝐬 𝐥𝐢𝐧𝐤𝐞𝐝 𝐭𝐨 𝐑𝐞𝐠𝐮𝐥𝐚𝐭𝐞𝐝 𝐒𝐥𝐞𝐞𝐩 𝐚𝐧𝐝 𝐖𝐚𝐤𝐞 𝐓𝐢𝐦𝐞𝐬 for:
- Clear Thinking,
- Stress Management, and
- Physical Recovery.

Dr Holmes notes that wearable 𝐬𝐥𝐞𝐞𝐩 𝐦𝐨𝐧𝐢𝐭𝐨𝐫𝐬 showed that the one habit that 𝐚𝐟𝐟𝐞𝐜𝐭ed 𝐬𝐥𝐞𝐞𝐩 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 the most is eating too close to bedtime.

𝐀 𝐓𝐡𝐫𝐞𝐞-𝐇𝐨𝐮𝐫 𝐆𝐚𝐩 𝐁𝐞𝐟𝐨𝐫𝐞 𝐁𝐞𝐝 🍽️💤

Dr Holmes recommends finishing your last meal at least three hours before going to sleep. This gives the body more time to digest before rest.

She notes that eating late keeps the body active while it processes food.
Suppressed Heart Rate Variability (HRV): Because the body is actively working to process nutrients, night-time stress scores increase and HRV—the primary indicator of recovery and stress resilience—drops.

Wearable-device data also showed that late meals were linked to a higher heart rate during the first few hours of sleep, which affects recovery.

𝐄𝐚𝐭𝐢𝐧𝐠 𝐖𝐢𝐧𝐝𝐨𝐰𝐬 🎯

A learner or athlete could try a regular daytime eating window, such as 08:00 to 18:00, while making sure they still get enough food to support their needs.

If you're into tracking, use an app that will give you a virtual reward at the end of the day.

Good luck! Wishing you success in your endeavours!

𝐍𝐨𝐭𝐡𝐢𝐧𝐠 𝐌𝐚𝐤𝐞𝐬 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐄𝐚𝐭𝐢𝐧𝐠 𝐄𝐚𝐬𝐢𝐞𝐫 𝐭𝐡𝐚𝐧 𝐀 𝐋𝐢𝐬𝐭

Shopping for Mediterranean-style meals just got easier. This FREE Grocery Cheat Sheet gives you a handy starting point for filling your trolley with Whole Foods.

Use it to bring colour, variety and flavour to your meals—and make it simpler to enjoy balanced summer meals.

A whole-foods-focused way of eating can also be a useful part of a self-care and weight loss. And especially for people managing inflammatory conditions, such as eczema or joint pain. Everyone’s needs are different, so use the list as inspiration and choose foods that work for you.

Take a Screenshot or download this image as a Quickview of what should be in your trolley.
Helping you make good choices easier to plan, shop for and enjoy.

𝐌𝐚𝐤𝐞 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐄𝐚𝐭𝐢𝐧𝐠 𝐌𝐞𝐚𝐥 𝐏𝐫𝐞𝐩 𝐄𝐚𝐬𝐲—𝐚𝐧𝐝 𝐌𝐚𝐤𝐞 𝐈𝐭 𝐒𝐭𝐢𝐜𝐤

Take a cue from the Mediterranean Diet: build meals around vegetables, beans, whole grains, nuts, olive oil and more seafood. It’s a flavour-packed way to bring more variety and save your waistline this summer season!

This approach also works well for people managing inflammatory conditions like eczema or have joint pain, who want to make whole foods part of their routine.

It’s not about perfection or cutting out everything you enjoy. It’s about making satisfying choices easier to repeat.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐄𝐚𝐬𝐲
Choose two or three recipes for the week. Prep a few useful basics—roast root vegetables, cook a grain or quinoa, boil eggs, wash salad leaves and make a lemony dressing. Mix and match them for quick lunches and dinners. Let your Canva grocery list handle the planning.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐎𝐛𝐯𝐢𝐨𝐮𝐬
Put prepped ingredients at eye level in the fridge. Keep fruit on the counter and nuts and whole-grain or rice crackers within reach. This includes pre-boiled eggs for salads and snacks. When nourishing options are ready to go, they’re easy to choose.

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐒𝐚𝐭𝐢𝐬𝐟𝐲𝐢𝐧𝐠
Bring together bold flavours and good textures: think creamy hummus, crunchy carrots, lemony grains, Ina Paarmans Sundried Tomatoes, Feta and a generous drizzle of olive oil. Add beans, eggs, chicken or fish to make a hearty salad meal. Grain salads from Food Lover's Market or Checkers work to make salads more colourful, tasty and satisfying!

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐀𝐭𝐭𝐫𝐚𝐜𝐭𝐢𝐯𝐞
Find fresh ideas in Mediterranean cookbooks, search recipe websites at sites like The Ambitious Kitchen. Paper magazines work too—my favourites are My Kitchen Magazine and Balanced Life Magazine. Think of them as recipe browsing without 27 tabs open...

𝐌𝐚𝐤𝐞 𝐈𝐭 𝐈𝐧𝐭𝐞𝐫𝐞𝐬𝐭𝐢𝐧𝐠—𝐚𝐧𝐝 𝐁𝐫𝐚𝐚𝐢-𝐅𝐫𝐢𝐞𝐧𝐝𝐥𝐲
Try one new recipe each week, then give it a South African twist. Braai more fish, and serve them with tomato-and-bean salad, fresh herbs and serve salads with lemony yoghurt. Prep the sides like grandma's carrot-salad, pea-egg and mayo salad ahead. Even bring back the famous 90's 3-Bean salad, or add a twist of heat with corn and red/ yellow/green pepper to cold slaw.

Fire up the braai and let dinner feel like a colourful scrumptuous occasion.

𝐕𝐞𝐠𝐚𝐧 𝐁𝟏𝟐 𝐃𝐞𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲: 𝐓𝐡𝐞 𝐁𝐢𝐨𝐥𝐨𝐠𝐢𝐜𝐚𝐥 𝐓𝐫𝐚𝐩 𝐚𝐧𝐝 𝐭𝐡𝐞 𝟐-𝐘𝐞𝐚𝐫 𝐂𝐥𝐨𝐜𝐤
Plant-based eating is booming—highlighted by a 49% surge in European plant-based food sales—𝐲𝐞𝐭 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐞𝐱𝐩𝐞𝐫𝐭𝐬 𝐰𝐚𝐫𝐧 of a serious parallel crisis: a "hidden epidemic" of Vitamin B12 deficiency. Though research does not single out Gen Z by name, scientists from institutions like the Quadram Institute and the University of Surrey have formed an international taskforce, 𝐜𝐥𝐮𝐁-𝟏𝟐, to confront this unsupplemented vegan trend.

𝐓𝐡𝐞 𝐁𝐢𝐨𝐥𝐨𝐠𝐢𝐜𝐚𝐥 𝐓𝐫𝐚𝐩 𝐚𝐧𝐝 𝐭𝐡𝐞 𝟐-𝐘𝐞𝐚𝐫 𝐂𝐥𝐨𝐜𝐤

Vitamin B12 is synthesized exclusively by environmental bacteria. Because modern sanitation removes these bacteria from produce and water, and plants produce zero B12, strict plant-based diets offer no natural source.

While the liver stores a reserve, these supplies are finite. Clinical evidence shows vegan B12 deficiency typically manifests within 1 to 2 years of eliminating animal products. Early symptoms include extreme fatigue, headaches, mouth ulcers, breathlessness, and heart palpitations, alongside neurological red flags like numbness, "pins and needles" (paresthesia), impaired coordination (ataxia), and depression.

𝐓𝐡𝐞 𝐃𝐞𝐜𝐞𝐩𝐭𝐢𝐯𝐞 "𝐅𝐨𝐥𝐚𝐭𝐞 𝐌𝐚𝐬𝐤"
One of the most dangerous hazards of an un-supplemented plant-based diet is the folate masking effect. Plant-rich diets are loaded with folate from legumes, fruits, and leafy greens. High folate levels correct the red blood cell abnormalities typical of B12 deficiency, making routine blood counts appear deceptively normal.

Behind this false reassurance, B12 depletion silently strips away the protective myelin sheaths surrounding nerve fibers. Crucially, administering folic acid without addressing low B12 can trigger subacute combined degeneration of the spinal cord, accelerating severe neurological decline.

𝐋𝐨𝐧𝐠-𝐓𝐞𝐫𝐦 𝐂𝐨𝐦𝐩𝐥𝐢𝐜𝐚𝐭𝐢𝐨𝐧𝐬 𝐨𝐟 𝐔𝐧𝐭𝐫𝐞𝐚𝐭𝐞𝐝 𝐃𝐞𝐟𝐢𝐜𝐢𝐞𝐧𝐜𝐲
If left untreated, severe B12 deficiency can inflict permanent damage:
𝐍𝐞𝐫𝐯𝐨𝐮𝐬 𝐒𝐲𝐬𝐭𝐞𝐦 𝐃𝐚𝐦𝐚𝐠𝐞: Peripheral neuropathy, spinal cord degeneration, and paralysis.
𝐀𝐮𝐭𝐨𝐧𝐨𝐦𝐢𝐜 & 𝐅𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐚𝐥 𝐋𝐨𝐬𝐬: Loss of balance, difficulty speaking or walking, bowel/urinary incontinence, and erectile dysfunction.
𝐏𝐬𝐲𝐜𝐡𝐢𝐚𝐭𝐫𝐢𝐜 𝐃𝐞𝐜𝐥𝐢𝐧𝐞: Memory loss, confusion, delusions, and paranoia.
𝐑𝐞𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐯𝐞 & 𝐏𝐫𝐞𝐠𝐧𝐚𝐧𝐜𝐲 𝐑𝐢𝐬𝐤𝐬: Temporary infertility in men and women, as well as a heightened risk of developmental complications and neural tube defects (such as spina bifida) in unborn children.

𝐕𝐞𝐠𝐚𝐧 𝐓𝐞𝐞𝐧 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐒𝐚𝐟𝐞𝐭𝐲: 𝐏𝐫𝐞𝐯𝐞𝐧𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐂𝐥𝐢𝐧𝐢𝐜𝐚𝐥 𝐏𝐫𝐨𝐭𝐨𝐜𝐨𝐥

Protecting long-term health and ensuring nutritional safety for both adults and adolescents on a plant-based diet requires consistent, targeted planning.

𝐃𝐚𝐢𝐥𝐲 𝐈𝐧𝐭𝐚𝐤𝐞: Individuals should consume at least 2.4 mcg daily (the US Recommended Nutritional Intake) or 4 to 7 mcg with food (as advised by cluB-12 researchers), or regularly consume verified B12-fortified foods such as plant milks, breakfast cereals, and nutritional yeast.

𝐓𝐚𝐫𝐠𝐞𝐭𝐞𝐝 𝐃𝐢𝐚𝐠𝐧𝐨𝐬𝐭𝐢𝐜𝐬: Regular screenings should look beyond a standard complete blood count (CBC) to evaluate serum B12, methylmalonic acid (MMA), and homocysteine levels.

𝐂𝐥𝐢𝐧𝐢𝐜𝐚𝐥 𝐈𝐧𝐭𝐞𝐫𝐯𝐞𝐧𝐭𝐢𝐨𝐧: If severe deficiencies or neurological symptoms develop, clinical protocols require alternating-day intramuscular hydroxocobalamin injections until symptoms improve, followed by long-term maintenance therapy.