Best10

Did you know?

The number of people living with diabetes globally has increased from 108 million to 463 million in the last 30 years, with the prevalence of diabetes in South Africa almost tripling from 4.5% in 2010 to 12.7% in 2019. In fact, diabetes was the second leading underlying cause of death in SA in 2017, after tuberculosis.

Visit bit.ly/3AndPR2 for our Head Dietitian Lauren's expert tips for taking control of your blood sugar levels.

"If you're walking down the right path and you're willing to keep walking, eventually you'll make progress." 🚶‍♀️
- Barack Obama

Are you doing all the 'right' things but not seeing the results that you are aiming for?

There may be many reasons for this outside of what you put in your body, from increased stress to a lack of sleep. 😴

With Best10, we consider your holistic well-being when creating your plan and walking the journey to wellness with you.

Visit bit.ly/3aihANE to learn about our Whole Body plan and the difference having an expert on your side can make! 💪

It seems as if loadshedding is here to stay...😨

Find the (sometimes sudden) darkness easier to live with by making our delicious no-cook Biltong Salad recipe.

Serves: 4

Ingredients

4 heads of baby cos lettuce
100g beef biltong (sliced)
1 red onion (finely chopped)
100g caperberries in vinegar (roughly chopped)
2 garlic cloves (finely chopped)
5 anchovies fillets (roughly chopped)
4 tbsp parsley (roughly chopped)
50g Parmesan (grated)
1 lemon (juiced)
2 tbsp olive oil

Method

1. Arrange the lettuce leaves on a serving platter or on individual plates and top with the biltong.
2. Combine the red onion, caperberries, garlic, anchovies, parsley, Parmesan, lemon juice and olive oil, and toss.
3. Spoon this mixture over the salad and drizzle with olive oil.

Visit bit.ly/39U2yhm to find more no-cook, loadshedding-safe recipes!

“Setting goals is the first step in turning the invisible into the visible.”
— Tony Robbins 💪

Are you looking to reach your health goals over the summer or make wellness resolutions that you can stick to in the new year?🤔

When you sign up to Best10, you will have access to a team of experts who will not only provide you with 100% personalised meal plans and workouts to suit your individual needs, fitness level, taste and lifestyle, but also unlimited daily support.

With a success rate of 94%, you have nothing to lose and everything to gain when you sign up for Best10. 💥

Visit bit.ly/3G99MaY to learn how we can help you.

Happy World Kindness Day! ❤️

As Aldous Huxley once said:

"There is only one corner of the universe you can be certain of improving, and that's your own self."

Today we encourage you to reflect on how kind you have been to yourself, and to consider ways that you can show yourself more love.

Every step. Every thought. Every decision.

Your body has been with you through it all.

Visit bit.ly/3G99MaY to see how we can help you be kinder to your body.

Feel as if everything is merry and bright when you try our dietitian-approved Mistletoe Margarita recipe! 🍸

It will have you ho-ho ho-ing, just like Santa Claus. 🎅

Serves: 1

Ingredients

4 tbsp cranberry juice (unsweetened)
1 large blood orange (juiced)
1 lime (juiced)
4 tbsp tequila
1 tsp sweetener of choice (agave, maple syrup)
Sparkling water
Cranberries
Lime slices
A sprig of rosemary

Method

1. Add the cranberry juice, blood orange juice, lime juice, tequila and sweetener to a cocktail shaker with some ice and shake until well combined.
2. Pour the mixture into a cocktail glass and top it with sparkling water.
3. Garnish with the fresh cranberries, lime slices and rosemary.

Visit bit.ly/3fPWmdc and download our Best10 Christmas Cocktail eBook!

Over the next few weeks, end-of-year events will start popping up and then - in no time at all - jolly old St. Nick will be on his way! 🎅

Answer the festive season's call while remaining on the straight and narrow by following visiting bit.ly/3fPWmdc to get merry with our Christmas Cocktail eBook! 🦃

The year-end festivities are on the horizon, and sweet treat season is almost here! 🍬

Surprise your loved ones to a summery dessert without abandoning your health goals, with our delicious and easy Vegan Meringue recipe!

Visit bit.ly/3hr5KnQ to try it today 🤤

Lads, it is time you take a look into your health! ⏰

Evidence suggests that men tend to drink and smoke more than women; are more reluctant to seek help; are more predisposed to certain health conditions; and thus have a lower life expectancy than women. 😔

Visit bit.ly/3SVAg6y to learn more about men's health and how improving your diet could help you reduce your risk of certain diseases and increase your vitality.

Happy World Vegan Day! 🥗

Following a vegan diet can be beneficial to your health, as well as that of the planet, however, it can be challenging to get all the nutrients you need when starting out.

Below are some dietitian-approved tips on how to eat well as a vegan.

- Vegan food is not automatically healthy 😬
Some meat alternatives, like vegan chicken nuggets, can be highly processed and contain artificial ingredients. Remember to read nutrition labels and choose vegan alternatives that contain whole foods.

- The versatile Jackfruit is your friend 👥
This fruit can easily be used to mimic animal proteins as it has a similar texture to shredded meat. Add it to your tacos or stir-fries!

- Baking treats without eggs 🐣
Use the liquid from a can of chickpeas, called aquafaba, in your brownie or macaroon recipes as an egg substitute.

- Plant-based protein 🍝
Tofu is a complete protein and is a great substitute for animal products. Eat it for breakfast by mimicking scramble eggs and making a 'tofu scramble'.

- Fuel up on nutrients 😎
Try to combine foods with high iron, like beans and tofu, with Vitamin C-rich foods to increase absorption.

- Dairy without the moo 🐮
There are plenty of vegan butter spreads, cheeses and yogurts to choose from. Take your time trying the different brands but remember to look for vitamin B12 and probiotic bacteria fortification.

Want to learn to eat well every day?

Visit bit.ly/3wDCuyi to learn more about our Nourish Plan!

Boo! 👻

Halloween is here! 🎃

Even if you have outgrown trick or treating, you can still get into the spirit with our spooky The Witch’s Brew - Pea and Bacon Soup. 🧙‍♀️

Serves 2 - 4

Ingredients

1 tbsp olive oil
1 onion, finely chopped
1 garlic clove, crushed
650g frozen peas
750ml vegetable stock
6 rashers streaky bacon
1 tbsp butter, optional

Method

1. Heat the oil in a saucepan. Add the onion and cook over medium heat for about 5 minutes until softened. Add the garlic and cook for another minute. Stir in 3/4 of the frozen peas, then pour in the stock. Bring to a boil and simmer for about 10 minutes. Meanwhile, grill the bacon until crisp.
2. Allow the soup to cool for a few minutes and then transfer it to a food processor and blend until smooth. This might need to be done in 2 batches depending on the size of the food processor.
3. Return the soup to the saucepan and add the remaining peas. Bring it to a boil and then simmer it for 2 minutes, or until the peas are tender. Season to taste and then stir in the butter. Break the bacon into pieces and scatter over bowls of soup.
4. Enjoy!

Head to the shops after work and make this day even more memorable by trying some of the other recipes from our Hauntingly Healthier Halloween eBook: bit.ly/3zoM5v7.

Outfit... Check! 👻
Trick or treating... Planned! 💪
Snacks... 🤔

Make your kiddos our easy Dark Chocolate Halloween Bark for their lunchboxes, and see the glee in their faces as they indulge in this spooky, fun and healthy treat on Halloween. 🧙‍♀️

Ingredients

1 ½ cups dark chocolate chips
⅓ cup quinoa
1 cup of assorted Halloween candy

Method

1. Add the quinoa to a saucepan, and cook over medium heat for about 5 minutes or until the quinoa begins to get toasted. Remove immediately if it starts to burn.
2. While the quinoa is cooking, cut up the candy into bite-sized pieces to place on the chocolate.
3. Add the chocolate chips to a microwave-safe glass bowl. Microwave it for about 1.5 minutes, in 30-second intervals, stirring with a spatula every 30 seconds.
4. Remove from the microwave when the chocolate is almost all melted. Stir and set aside.
5. Remove the quinoa from the saucepan. Pour into the chocolate, and stir together. Line a baking sheet with parchment paper. Pour the chocolate and quinoa mixture over the baking sheet, and spread thin with a spatula. It should be about 2 cm thick.
6. Sprinkle the candies over the chocolate and place it in the refrigerator for about an hour, or freeze it for about 15 minutes. Break it up by hand, and serve immediately, or place in a sealed container in the fridge.

Visit bit.ly/3zoM5v7 for even more Halloween-inspired recipes.

Halloween is just around the corner! 😱☠️

Keep healthy whilst things get spooky with our assortment of delicious savoury and sweet recipes.

Visit bit.ly/3zoM5v7 to download our FREE Hauntingly Healthier Halloween eBook.

If you dare... 🎃

"Coming together is a beginning; keeping together is progress; working together is success." - Edward Everett Hale

Want to know if Best10 is the best solution for your health and weight loss journey? 🤔

From expertly created and customisable meal plans and workouts to having your personal coach available to keep you accountable every day, you will find it easier than ever to make healthy decisions, stick to the sustainable and non-restrictive program, and create a healthy lifestyle that lasts. 🙌

With a success rate of 94%, you've got nothing but unhealthy habits and stubborn fat to lose.

Find out more about our programs and sign up today by heading to bit.ly/34E1riQ!

Are you trying to reduce your calorie and sugar intake? 🍬

Learn about artificial sweeteners and sugar alcohols (polyols) - sugar alternatives that contain few to no calories - by visiting bit.ly/3De0VXy.

You've no doubt heard the saying, “An apple a day keeps the doctor away”.🍏

The aphorism, which was originally coined in 1913 and inspired by a Welsh rhyme, still holds true in our modern era.

Apples are extremely nutritious, and including them in your diet can improve your heart health, boost weight loss efforts, and even enhance brain function.

Even more advantageous than simply eating an apple a day would be to consume a variety of fruits every day, giving your body access to multiple different nutrients.

It is recommended that you eat at least 5 servings of 80g of fruit and vegetables per day.

One serving is about a cup or a tennis ball size of fruit, for example:

- 2 kiwis 🥝
- 1 apple 🍏
- 1 pear 🍐
- ½ grapefruit 🍊
- 7 strawberries 🍓
- 1 heaped tablespoon of dried fruit 🥄

Team Tips Tuesday 💁🏽‍♀️

Are you prone to snaccidents? Do you find yourself sneaking back and forth from the fridge throughout the day? Do you sometimes eat until you feel ill?

Best10 dietitian, Amy, is here to help with some tips to avoid overindulging:

1. Portion sizes 🎂
Familiarise yourself with recommended portion sizes by reading nutrition labels or leaning what a healthy, balanced plate of food looks like.

2. Avoid skipping meals ⏲️
Skipping meals can often lead to more intense hunger, resulting in overeating at the next meal. Instead, try to include healthy snacks in between meals - especially ones that are high in fibre - like fruit and low-fat plain yoghurt.

3. Stay hydrated 🚰
Thirst cues can often be mistaken for hunger cues. Try drinking a glass of water before serving yourself a second portion of a meal to determine if you are still hungry.

4. Be kind to yourself 😌
Allowing yourself to have foods that you enjoy in moderation helps to reduce the temptation to overindulge later on.

Want to learn more tips and tricks from our experts?

Head to bit.ly/35OK53g to visit our blog.

Are you finding it difficult to reach your health and fitness goals? 🤔

"Goal setting is the secret to a compelling future.” — Tony Robbins

Take small, sustainable steps toward accomplishing your goals with daily support from experts who care. 🚀

Visit bit.ly/3G99MaY to learn more about how we can help you.

Are you in the spring spirit? 🌼

✔️ Spring cleaning...check!
✔️ Winter clothes out, summer clothes in...check!
✔️ Diet transformation...? 🤔

Start introducing delicious and nutritious spring foods into your diet with our delicious Tabbouleh with Quinoa and Asparagus recipe...

Visit bit.ly/3CuZqCF for the recipe.

"Progress is impossible without change, and those who cannot change their minds cannot change anything." - George Bernard Shaw

Buhle came to Best10 ready to make a change.

With support, personalised meal plans, fun workouts, and the ease and time saving that comes with using our app, she was able to lose over 7 kgs in just a couple of weeks!

Do you also want to lose weight and transform your lifestyle in a long-lasting and sustainable way?

Visit bit.ly/3aihANE to learn how we can help you do just that.

Reading food labels can be a confusing experience for even the most savvy amongst us, and it can be challenging to identify which foods are (really) better for us than others. 😕

Learn how to make more informed decisions about your food choices, understand serving suggestions, and much more by visiting bit.ly/3Cm5nSs. 🛒

Bring on the bobotie!

Our healthy take on the traditional South African dish is sure to get the whole gang grinning this World Smile Day 😄

Visit bit.ly/3Eow6jP for the drool-worthly recipe... 🍲

“When we strive to become better than we are, everything around us becomes better too.” — Paulo Coelho

Improve your health, boost your happiness and confidence, and become a better you by taking care of yourself.

With Best10, you will not only reach your health and fitness goals in a sustainable way with the help of our supportive coaches, but also learn how to live well holistically and stick to your new healthy habits. 🤩

Want to learn more about how we can help you?

Visit bit.ly/3G99MaY to learn about our plans!