Evening primrose is a plant indigenous to North America.  It has yellow flowers that bloom in the evening. 

Nothing says Easter eating like a toasted hot cross bun with melting butter.

Know what you should be doing but can’t seem to do it or stick to it? Many people know exactly what they should be eating as well as the potential risks of eating badly.

YUMMY!!

Historically people have searched for aphrodisiacs in foods and aromas and since it is the month of love, I thought I’d look at some common foods of love used throughout the ages.

A tasteful meat-free dish - make a note for a Monday.

Have you noticed any taste changes as you have gotten older?  There are some interesting changes that happen over time which have been observed and recorded. 

Vitamin D is unique in that it can be made in the skin when we are exposed to sunlight.

How is it that a person doesn't eat much but gains weight or remains weight stable, and then the moment they begin eating more (of all sorts of food including some junk), they lose weight instantly?

So you survived the end of the world, the festive season and some terrible new year's resolutions. Now is the time to get more realistic and plan your goals properly. How?

Potatoes have been given a bad rap because they are a high GI food.  However the GI of potatoes can vary considerably depending on the type, origin, preparation method and what other foods are eaten with the potato.  It is not an unhealthy food.   Aside from a good source of energy, a 150g potato provides 45% of the RDA of vitamin C, 18% of the RDA of potassium, 10% of the RDA of vitamin B6, and small amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron and zinc.  It contains 2g of fiber if eaten with the skin.

Let 2013 be the Year of Healthy Snacking!

Potatoes have been given a bad rap because they are a high GI food.  However the GI of potatoes can vary considerably depending on the type, origin, preparation method and what other foods are eaten with the potato.  It is not an unhealthy food.   Aside from a good source of energy, a 150g potato provides 45% of the RDA of vitamin C, 18% of the RDA of potassium, 10% of the RDA of vitamin B6, and small amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron and zinc.  It contains 2g of fiber if eaten with the skin.

It is becoming more and more evident that when we eat is as important for weight loss as what you eat. 

'Weight loss' new years resolutions are all too common, and unfortunately are often also broken by the first week of January!

The chickpea, also known as the garbanzo bean, is a legume whose seeds are high in protein.

The chickpea, also known as the garbanzo bean, is a legume whose seeds are high in protein.

Chickpeas are a good source of zinc, folate and fiber and they are low in fat.  Studies have shown that they can help to lower cholesterol levels.

Chickpeas can be used in soups and casseroles, added to salads or pureed into dips.

The South African Food Based Dietary Guidelines is a set of dietary guidelines developed specifically for South African adults.

Most South Africans love carbohydrates and because of this they often eat too much from this food group. 

Why is being Overweight such a ‘Large’ and ‘Growing’ Problem world Wide?

It is possible that you have high cholesterol for genetic reasons, but at 6.34 you should be able to get it down with diet and exercise.

You have finally lost your weight but don’t want to put it all back on as happens to 9 out of 10 people! What can you do to ensure this?

Another fat free treat.

Do you suffer with cellulite? You are not alone.

Having problems with your appetite and thinking of using suppresants?

Read here to find some guidelines as well as ways to reduce your appetite.

Looking for a fat free snack? You will find a number of variations to make yummy muffins.

Should you be using meal replacement shakes?

How can you get your metabolism going and shed those kilo's?

Not sure what all the fuss, (or should we say fluff), is about?

It is a well known fact that the sweet potato is a fantastic complex carbohydrate that gives us sustained energy.

A savoury sweet potato recipe.

* Recipe from the Women’s Health Website

A savoury sweet potato delight

* Recipe from the Women’s Health Website

Another awesome sweet potato recipe which will be one of your favourites.

* Recipe from the Women’s Health Website

Wraps are a sort of sandwich made of a soft flatbread rolled around a filling. The difference between a wrap and a sandwich is that a wrap is one piece that completely envelops the wrap’s filling. 

There are many reasons why people enjoy drinking a hot cup of tea.

Many people believe that to lose weight they need to change to healthier low fat foods. Though this is correct, this alone may not get you to your desired weight. 

I often eat because I am stressed or bored or even happy! How do I control my emotional eating and only eat because I am hungry?

Congratulations to  Luthando Lennox Nkowane Fitness Instructor at Milnerton who took 4th place in the Muscle Mania competition.

Here we look at some real reasons for cravings and how to deal with them

Regardless of how healthy your lifestyle you will feel like having a snack sooner or later. What to do if it is a couple of hours before bed?

We have all seen and heard lots about the perfect six pack. Have you tried these?

Our lives are filled with worries and challenges. How can you deal with yours? TAP - no shoes required.

So you want to make a lifestyle change and getting in shape at the same but have no idea where to start?

Go for GOLD with the Zone Fitness Clubs Olympic Competition

Ostrich meat is meat that is similar in colour and taste to beef. It is lower in fat per serving compared to chicken and turkey and much lower in fat and cholesterol than beef.

It is well known that diets low in fruits and vegetables even at a young age has an effect on the risks for later chronic diseases. 

A Study published online in Nicotine and Tobacco Research in May this year showed that cigarette smokers who eat more fruit and vegetables are more likely to quit smoking and continue not to smoke over time. 

We've always known that the salads are full of vitamins, minerals and phytonutrients, but a recent study published in the online journal Molecular Nutrition & Food Research says that you won't get this goodness if you don't use the right type and amount of salad dressing!

Many people don’t know when they are satisfied, but they definitely know the feeling of being overfull or 'stuffed'.

Loosing weight and staying thin seems to be an universal problem. Obesity is on the rise and it seems like most of the modern world are swaying to refined and processed foods.

Multivitamin and Mineral Supplements Boost Brain Function.

A wonderful winter meal where the salmon can be replaced with Bacon.

A lovely vegetarian soup for cold winter days.

Kim Hoffman reviews the latest FAD diet.

This new Six Weeks to OMG has some interesting theories for weight loss. It was written by London-based personal trainer Venice A. Fulton and he claims to have based it on scientific research as well as his own experience with his clients.

The Cancer Association of South Africa (CANSA) is calling on all South Africans to join them in their BPA Baby Bottle Exchange and Recycling Project. This is following the law passed by the government to stop the importation, distribution and sale of polycarbonate baby bottles containing BPA. 

Should you shouldn't you?

Is it healthy to eat an egg every day? I’ve heard that they increase cholesterol levels?

Winter can easily ruin any progress you might have made towards a resolution to get in shape or loose weight.

Ever wondered why Omega-3 assist in the management of neurobehavioural disorders such as ADHD and ADD?

It felt like a mountain which would just not be beat, yet here you are on top of the peak and now what?

Boost your immune system the way nature intended.

Eat foods that are in season!

Want to know the ins and outs of sweetners then read here

Want to relax and have a snack with your afternoon tea? Look no further!

Ever wonder why you like sweet tasting food and drink?

If you are not able to have, or do not like cows milk here are 2 wonderful recipes for making ‘yoghurt with fruit’ and ‘almond milk’ using cashews and almonds.

Here we take a closer look at some myths when you are trying to get fit and stay healhty.

Recipe from Chef Ryan Stapleton

April is International Autism Awareness month. Zone Fitness went blue for Autism

Information from Potatoes South Africa (PSA) If you are tempted to take part in the high protein craze making the rounds at the moment, you may harm your body as you will be cutting out the main source of energy for your body.

Karen Protheroe - Most people have heard about the protective effects of fish oils or omega-3 fatty acids on heart disease as well as many other conditions including pregnancy, Alzheimer’s, attention deficit disorder, etc. 

From Harvard Health Publications - Researchers at the Harvard School of Public Health have been following 85 000 female nurses and 45 000 male health professionals since the mid-1980s. 

Tiaan Smith contributes to the Zone Fitness Facebook page regularly – we asked him some questions regarding his training programme, lifestyle and goals.

In your daily life you are often faced with repetitive tasks - driving, working or caring for your family all consist of things we do again and again.

This month saw a number of interesting articles feature on our Facebook Page.

Here are some of the best and varied that will help you reach your goals:

Wondering about the benefits of eating eggs? One of the recent articles on LIVESTRONG.COM takes a look at whether eggs can make you stronger.

Although it would not be a good idea to go on a crash diet for 48 hours it is however possible to pave the way to healthy weight loss and permenant lifestyle changes.

Call it a rut or comfort zone you choose. Regardless how you look at it, it is only human to stick to what you know, or think is best for YOU. Why not challenge yourself to trying something new?

Clifford Martin is set to compete on 24 March 2012 for the national title.

Bloating is a very common symptom experienced after eating a meal, and it is normal within a certain degree.

As a definition (from dictionary.com) the metabolism is the sum of the physical and chemical processes in an organism by which energy is made available.

Mrs J: This recipe is really delicious and SO easy. Only thing is you must think ahead and do the fruit soaking over night.

Alcohol is fat free, but it does contain calories, so will therefore need to be worked into your eating plan if you do want to lose weight. 

Preventing injury is all about understanding why they happen.

Dr Mercola, looks at the four most common mistakes which leads to ineffective training and injury.

Abdominal training seems to one of the key areas of concern for most people.

We have all heard the term comfort food. Now is the time to rethink your relationship with food.

CutandJacked.com is this month's web find. 

LIVESTRONG.COM provided us with some food for thought early in the year.

LIVESTRONG.COM provides valuable input on how to do things right – the first time.

Purifiers are good to use as they take out all the ‘bad’ contaminants, but with that go the ‘good’ ones such as calcium and magnesium too. 

- Kim Hofmann, Registered Dietician Wansink maintains that we eat mostly because of what’s around us.

A lot of mothers have a hate- love relationship with commercially bought tomato sauce

Nothing like chicken with just a bit of a sting added to it.

We have all heard that breakfast is the most important meal of the day. How do you make it count?

Taste magazine brought to you by Woolworths offers some real inspitation in the food department.

After all, every 7,700 calories burned is about one kilo of body fat gone!

Most of us love chocolate, and since we know that cocoa beans, which are used to make chocolate, are rich in flavanols (antioxidant) and that these flavanols have been shown to help protect us against the damage caused by free radicals in our bodies, does this mean that we can or should eat chocolate every day and in any quantity?

Cassava is a woody shrub native to South America.

- Kim Hofmann, Registered Dietician Many people struggle to keep their healthy eating regimes and habits during the festive season. 

Christmas is just not Christmas without trifle for dessert

Can you believe it is that time of year already? December is here and with that it is holiday time, so make sure you don't end up in front of closed doors we have outlined he following trading hours on those special days.

Once again the milk atheists are circulating their hate mail and trying to persuade us to get our calcium intake from sources other than milk.  But there are two sides to every story, so here is the scientific one.

Every weekend we land up going to the wimpy for breakfast - what should I order from their menu? 

How often have you heard to cut-out the carbs to loose weight?

Health24 provides you with a complete compilation of all tree nuts you might be interested in.

Let's face it - perfect abdominals do not come easy.

Should you eat and run or run and eat? That seems to be the question.

Last month we suggested a visit to LIVESTRONG.com, this month there is a new kid on the block

A number sites offer access to a number of exercises as well as provides easy to follow steps to achieve the desired result.

There is a strong correlation between nature and health and regardless how you look at it spending time outside offers a great number of benefits.

We have all heard these urban truths - thing people say without anyone actually thinking about the amount of truth behind it.

Kim Hofmann - The overweight and obesity problem across the world is a major concern. 

Keri Drake - It’s that time of the year again where the days are getting warmer, the air smells crisp and clean, the days are getting longer and we have more time to do things in our day.

Cranberries may prevent recurring urinary tract infections in women, by inhibiting bacterial attachment to the bladder and urethra.

This chocolate pudding will satisfy your sweetest tooth without adding too many calories to your diet!

Some of us might not see the harm in having a snack before bed-time. Alyssa Rolnick however some of the effects of late night snacking, and they are not all good.

Weight training is an excercise which can add value to any work-out.

"Eat less, exercise more. That’s the simple solution to anyone’s weight loss questions. But if it was that easy, more people would be in great shape. Turns out, some of your other behaviors play a big role in fat loss."

Experts agree: breakfast is the most important meal of the day. Unfortunately, many of us don't take this message to heart, making breakfast the most frequently skipped meal. In this way, we compromise our energy levels, mental ability, heart health and weight.

I know having carbs during the day is fine, but what about at night?  And which carbs are best – is it only brown carbs that you can have? 

Mountain Biker, Evan van der Spuy of Team Jeep South Africa got taken out by a RED HARTEBEES at amountain bike race at Albert Falls Dam. See the video>>

We all know the risks associated with hypertension but to start training can eradicate those problem.

Women are seldom happy with their derrière therefore you might want to  pay extra attention to this in training.

People join gyms or fitness clubs for different reasons but sometimes you are forced to make lifestyle changes.

Most of us are familiar with the Lance Armstrong LIVESTRONG Foundation, but now you can make them a partner in your healthy lifestyle.

A chain as you know is only as strong as the weakest link. Do you know where yours are?

Some of us try to lose weight but as one of those silly jokes say it keeps finding us.

Are you up for a a great strength challenge?

Want to take on a challenge for   Weight Loss, Getting ripped, Muscle Up or Toning and Shaping? Then head off to Parow Zone Fitness.

Something hot to warm you in the last cold nights of winter.

One of the most asked questions when joining a fitness club is whether someone will show you around - the answer is yes, but in al honesty that person or persons also show around all the other members at the gym.

If you have ever been ordered to get your cholesterol down, you may have been told to adopt a diet low in saturated fat.

Just because your mate swears by his latest pair of running shoes it doesn’t mean you should go out and get yourself the same pair.

Kim Hofmann – When our skin is not at its most ideal could our eating be the problem?  Is there any correlation between what we do (or don’t) eat and our skin’s condition?

Sometimes your body is trying to tell you something - such as that it is suffering from a vitamin shortage, that it's not getting enough sleep and that it's really sick and tired of hamburgers and chips.

A 100% smooth wholegrain bread made it into my kitchen the other day and I was horrified when I took two slices out of the package as to how ‘white’ the bread was.

The Heart Attack Grill is an outrageously unhealthy, hospital-themed, American fast food hamburger restaurant in Dallas, Texas, that serves high-calorie items with deliberately provocative names.

It’s the middle of the afternoon and dinner is hours away, but your stomach is growling. Should you have a snack?

Glutes get a workout from running, but if you’re genetically predisposed, they’re still a gathering place for excess fat. Maddening, for sure.

I have been following a healthy eating plan and reaped the rewards from it.  Ramadan is coming up next month though!  Please help.  How can I keep this weight loss up through this period?

With spring approaching it is not uncommon to start thinking about how you will drop the winter fat and début your bikini body come September. How to go about it seems to be a question.

St George's Mall is the 13th jewel in the Zone Fitness crown and Itayi Matsika is at the helm of the operations. When meeting Itayi who's name means “to do” in Shona you know that it sums him up perfectly – he does!

In most cases we do not think about breathing, I mean it is supposed to come naturally...

Two new studies have linked diet soda to poorer health.

Stress is a risk factor for heart disease and stroke.

Suffering pain and discomfort can be really debilitating. When you suffer from back pain it has an impact on your quality of life.

Zone Fitness Wynberg had a member event on Friday 1 July 2011.  With a Carnival Lipstick Lambada Class members were encouraged to dress up in style.  It was also Sascha's (Instructor) last class at Zone Wynberg as she is travelling abroad and working on a cruise ship until 2012. 

We like you and now you can LIKE us. Zone Fitness launched their official Facebook page and would like to invite you to come and join.

Pieter was an obvious choice for Operations Manager, I mean he did set-up the gym for the medical school at the University of Stellenbosch and ran it for seven years before joining Zone Fitness in 2008.

A non-starched based soup that will have you asking for more. This is a good alternative for cold days when you are looking for something lighter to eat.

The other great benefit is that this is a soup that is fast to prepare, without skimming on wholesomeness.

During the winter months our Vitamin C intake seems to drop slightly. A possible reason for this is that we would rather reach for warm comfort foods than fresh salads when the weather gets cold. So how can we increase our Vitamin C intake during the winter?

Pregnancy is synonymous with change – your life, body and mind will forever be changed. It is unfortunate that a lot of women with uncomplicated healthy pregnancies feel that they are not able to continue their training.

The winter is upon us here is a great recipe for some nutritious soup.

Kim Hofmann - Some of you may love this time of the year, but if you are anything like many of my clients this cold weather is not very good for the waistline! 

Keri Drake - There comes a time in everyone’s training regime where we wake up and it’s dark outside, or we have no energy and it is just easier to curl up under the blanket and say “I’m too tired today”.

A lovely dish topped off with fresh fruit salsa. Yummy!

I was wondering which of these two drinks contains more sugar.  Ice tea or fruit juice, and which one is the best to have?

Are probiotics necessary to take during pregnancy?

Karen Protheroe, Dietician - Recurring muscle cramps are painful and surprisingly common. They are common in pregnancy, the elderly, children, the fit and active as well as being associated with many diseases.

We welcome Marco Pietrowski to the Zone Fitness family and can't help to wonder when this talented professional athlete, fitness model - personal trainer will take the world by storm.

Have you ever watched Gladiators on the television and thought “you know what I'd like to go toe to toe with one of them”? Well the good news is at Zone Fitness you can!

“You can't teach an old dog new tricks” has never been further from the truth than the day Nicci van der Walt Zone Fitness training guru started at Cape Quarter.

Sprouted bread is a type of bread made from whole grains that have been allowed to sprout (or germinate).  There are a few different forms of sprouted bread – some are made with added flour, some with added gluten.  The very primitive form of sprouted bread is essence bread – the raw form, generally eaten uncooked or slightly heated.  It is made from sprouted wheat and prepared at a low temperature. 

Andrew's earliest memory is of being stung by a bee - throwing stones at the hive he agrees today was not a good idea but it does highlight his innate tendency to stir things up a bit.

The Good, the Bad, and the Ugly – Part 1 - By Kim Hofmann ‘Their weight loss has caused a sensation all over the world and everyone wants to know what their secret is’

Keri Drake, Biokineticist - Muscle cramps are painful, involuntary muscle contractions that occur suddenly and can be very debilitating, especially when you’re busy exercising.

The Heart and Stroke Foundation SA (HSFSA) has launched the innovative awareness campaign in March called "I Love This" - it has been extended up to the end of April.

There is an illusion amongst the youth in South Africa that only older people suffer from heart conditions and that needs to change... fast

Nuts are seen as super-foods which allows you to eat a little yet contain a lot of benefits.

With the nip in the air and the winter approaching the time for stews, soups and curries are approaching. Here is a little something to inspire you in the kitchen.

Every type of club has its own customs, like the secret handshake you and your buddies used back in fourth grade.

We take a look at a couple of aerobic myths we were able to find on the internet.

"It is not how much you do, but how much love you put in the doing." (Author Unknown)

The Wynberg staff put on their party hats and gear to celebrate the clubs second birthday in style.

Passionate is the first word that comes to mind when you meet Nicci van der Walt - ask her about fitness and training and as the conversation continues you are won over by her knowledge on the subject.

A look at some mouth watering gourmet sandwiches.

When making the decision to change your lifestyle you are often met with a number of options and choices. What would work best for you?

Yes, caffeine can give one the perception of increased energy levels mainly due to the fact that it increases ones heart rate.

Kim Hofmann - Even the healthiest of people can suffer from toxicity due to the amount of exposure we all have to toxic substances.

Nicci van der Walt - Ok so the standard advice to anyone who's starting to dread their exercise routine is: Try something new! Great advice but easier said than done but when we're low on motivation to begin with.

Nicci van der Walt - The stiffness we experience after a workout can leave you feeling disheartened and ready to quit especially when you have just started your new exercise regime.

The first thing people think of when they want to lose weight is that they must eat less to do this.  Though it may seem logical, this is NOT the correct answer. 

Nicci van der Walt - There are many ways to fake the bright-eyed, radiant effects of a full eight hours...

Trying desperately to gain some weight?

With frequent lower body exercise we can dramatically slim down the hips, bum and thighs.

All pregnancy books will tell you that it is beneficial for women who plan a pregnancy to start looking at their fitness level.

Although this article was written in 2010 it is still very relevant to 2011. Have a look at some insight in the industry as well as some pointers on how, when and where you should be heading.

Statistics from WHO about stress, anxiety, and depression:
Globally, 43% of adults suffer adverse health effects from stress.67% of all office visits to family physicians are due to stress-related symptoms.

I get so hungry after exercise.  What are the best foods to eat at this point?

By Kim Hofmann - Insanity is defined as doing the same thing over and over again and expecting different results – Albert Einstein

By Keri Drake (Biokineticist) - It’s common to see the words “get fit” and “lose weight” at the top of everyone’s list of New Year’s Resolutions.

Sweet potatoes, not to be confused with yams (although the names are often used interchangeably), are orange-fleshed tubers with brownish skins (yams have starchier, light yellow flesh and a rough, brown skin).  They have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury dishes. 

Healthy alernatives for hot days.

Interesting meal options makes healthy eating easy.

I struggle with low blood sugar and very low energy levels during the day. At the moment I have Muesli for breakfast, a sandwich for lunch and then a normal cooked meal for dinner.

By Kim Hofmann - Earlier this month I had an educational stand at the Diabetes Walk/Run Day.  This was in aid of diabetes awareness, as 1 in 5 South Africans over the age of 35 suffer from type 2 diabetes – half of whom are unaware of it!

By Kim Hofmann - I have many clients who forget to drink enough water in a day.  This can have an effect on certain body functions. 

Recipes for a Mediterranean Wrap and Teriyaki Herb-Crusted Chicken Wrap.

A great idea for healthy hot dinner.

I recently joined a ladies gym where they advised me to cook with coconut oil and to only use olive oil cold - not to heat it. Do you agree with this advice?

by Kim Hofmann - Low carbohydrate diets have long been advocated by commercial weight loss programs as they are thought to be advantageous for weight loss. 

By Kim Hofmann - The ‘eating for two’ habit is adopted by many pregnant ladies – but if you think about it, is this really a good idea?  Who is going to benefit from it? 

Does smoking have an effect on your training program?

We take a look at three articles to outline some of the effects:

You have taken the plunge and signed the gym contract now what?

I was wondering, are there specific foods you could eat or should avoid to reduce fat in specific areas in the body - such as love handles and the belly area.

Spring is a great time to have salad meals.

Spring is a great time to have salad meals.

Traditional sushi is a great meal to enjoy, especially if you are trying to eat a healthy low fat diet.

What can be Done? -By Kelly Lynch

What is PCOS?
Polycystic ovarian syndrome is a common hormonal disorder affecting 5-10% of women of reproductive age (12-45yrs). The problem occurs when tiny follicles in the ovaries bunch together to form a bundle of follicles or a ‘cyst’. When a mature egg is to be released at ovulation, the egg cannot break through the follicles. This causes an array of symptoms from infrequent or prolonged menstruation, excessive hair growth, acne and obesity. PCOS is the number one cause of infertility in women today and it also increases a women’s risk of Diabetes type 2 by 40% by the age of 40.

By Kim Hofmann - September is here, which means we get some lovely warm days.  As wonderful as this is, the reminder of what we did last winter is there every time we put on one of our summer outfits!  

Finding the perfect balance between exercise and diet is the holy grail of weight loss. We look at a couple of straight forward no nonsense guidelines to find your perfect niche.

We have all heard one or all of them. While you are grinding your teeth and pumping iron in the gym, you might have already fallen into one of these traps. So what are the real deal?

We hear lots about obesity yet there are a group of people on the other end of the scale, and although you might think weight gain is literally a piece of cake you are mistaken.

School days are glorious fun filled busy active times. Once junior has left the nest and the structure of school there are however a number of problems which adds to obesity rising amongst young adults.

# 2 Strength training For body sculpting and fat loss.  Losing body fat is great for your health and makes you look and feel better about yourself.

Time magazine in August 2009 claimed that exercise won’t make you thin, the bad news is that there is a lot of false information in the article.

When clients consult with me about following a healthy lifestyle or  weight management, we often spend over an hour on learning how to interpret food labels.

We are disappointed to share with you that our tenth club, Cape Quarter in De Waterkant, will now be opening on the 1st December 2009.

There are many ways to fake the bright-eyed, radiant effects of a full eight hours sleep.

1. What quick exercise can you do on the spot to help with lymph drainage?
2. How does it work?
3. Even if you have a minute or two?

We are particularly thrilled about the opening of our tenth club in Cape Town’s Cape Quarter in December,...