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Healthy Oil

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There is a lot of misinformation about oils – ‘Cholesterol-Free’ and ‘Heart Healthy’  are common terms shoppers encounter in the marketplace. However, to really get the healthiest oils you often have to spend more; but your money gets you not only truly healthier oil, but flavour too.

We highlight 2 oils that will transform your cooking and baking for the better:

Coconut Oil

Extra virgin coconut oil is perfect for everyday cooking and sautéing vegetables; it adds flavour and nutrition to the party.

Coconut oil is comprised of saturated fat, but science has recently shown that the type of saturated fat in coconuts is actually super healthy and delicious too. It also bakes well and is very economic (I usually use half the amount required in a recipe since coconut oil can be overpowering if not used with a deft hand).

As a side note, this oil is often used as a safe make-up remover. 🙂

Olive Oil

Olive oil is one of the healthiest ingredients in the Mediterranean diet. Premium high quality olive oil will give you flavour that you simply CANNOT get with other processed oils. My favorite brand by far is Oilivia, but I also buy other cheap extra virgin olive oils for other uses like coating bread before baking.

Olive oil is really great for searing meats, sautéing veggies, in salad dressing,  and   for baking cookies. It brings a lot of versatility to your kitchen.

Also, extra virgin olive oil is loaded with vitamin E making it great for the skin. You can add some into your bath for soft supple skin.

Chef Kahonge

5 Tips to Help Lose Weight

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One of the most common new year’s resolutions is weight loss. Here are a few very effective weight loss tips.
1. Fruits & Vegetables
Increased consumption of raw fresh fruit and veg is great for any weight loss goal. Vegetables can also be filling, removing the need binge on excess carbohydrates (like potatoes or bread) which contribute to weight gain.
Vegetables are also the most nutrient dense and nutrient diverse foods. Other than salads, smoothies are a unique way of having your fruit and veg. An easy and TASTY smoothie recipe is 1 bunch kale, 1 banana, 1 green apple, 1 slice pineapple, 1 slice watermelon, 1/2 liter of water and 1 cup of cashew nuts. Blend for about 2 minutes and drink up.
2. Water
This quintessential liquid is key to losing weight. First of all, it helps with curbing your food cravings and making you feel full. Secondly, drinking water regularly has been proven to boost metabolism.
The source of water is equally important, boiling water is good but if you can afford it, spring water is best. Alternatively, invest in a water filter and use it to purify ordinary tap water.
If you are one of those that find water boring or tasteless, add slices of lemon or fresh coconut water. They not only add taste but also contain electrolytes that replenish your body cells.#
3. Lower your sugar intake
Excessive refined sugar encourage weight gain. Use healthy alternatives like honey, stevia, unrefined cane sugar, xylitol, real maple syrup and also molasses. Avoiding sodas and even diet sodas which also have artificial sweeteners is ideal.
Another way to avoid sugar is to avoid food and drinks that may contain it, e.g. replace your morning coffee with a smoothie or natural juice. For dessert you can replace the pastries with fresh or dried fruit which will also help you sleep better. You can also use substitute snacks like chocolate and candy with dried fruit like raisins and sultanas which are easily available at supermarkets (also coming soon to Mboga Masters).
You don’t have to quit sugar 100% on day one, the key is moderation and small improvements, if you had 1 liter of soda, you can lower by half, and so on.
Have a healthy year!

4.Exercise

The best approach here is diversity; one day you jog, the next day you can walk, weight training, spin work outs, aerobics swim, yoga and try to keep it simple and not too stressful on the body. The gym is a nice place to work out, access trainers and training buddies but the outdoors too does offer more fresh air and it is more therapeutic, especially if there is more nature, like a forest or game park.

5. Stress-reduction
Stress causes our bodies to malfunction. When your metabolism is not at full capacity, the body stores fat. Stress also often leads to overeating. Prayer, meditation, singing and dancing are great ways to lower stress levels. Deep breathing also works perfectly, especially in tense situations.
Many ailments are also caused by stress, so you would be killing two birds with one stone here, losing belly fat and staying healthy.