Today, I’m going to give you a day of recipes that you can use straight away that are easy to make and they all taste great.The one thing that I hear time and time again is that people find it hard to make healthy food taste good.So, here are three recipes from breakfast to dinner and not only are they healthy AND taste great, but I have also got the calories, protein, carbs and fat worked out for you. We provide our Rushe Fitness members recipes like these every 6 weeks in our Lean in 2019 program. We are always accepting new member into our Rushe Fitness community. If you would like to join a fun and supportive gym community, you can click the link below to find out more and get signed up now.CHERRY COCONUT OVERNIGHT OATSSERVES 1 | TOTAL TIME: 6 HoursINGREDIENTS 190 grams low fat Greek yogurt 25 grams rolled oats 80 millilitres light coconut milk 12 fresh (or frozen and thawed) cherries, pitted 1 tablespoon unsweetened shredded coconut 1 teaspoon honey¼ teaspoon vanilla extract Pinch salt.INSTRUCTIONSIn a mason jar or resealable container, mix all the ingredients until well combined. Cover and refrigerate at least 6 hours or over-night. If the mixture is a little thick in the morning add a little more milk. Stir and serve cold.Calories 402 – Protein 20g – Carbs 47g – Fats 16g – Fibre 7gYou may have come across this type of breakfast before, but this has a different kick to it than the usual version of this. At only 402 calories, you can make a healthy breakfast taste good again. SPICED RED LENTIL, TOMATO, AND KALE SOUPIf you like soup but want one with a bit of a kick to heat you up on these Autumn nights, this low-calorie spiced soup is for you.SERVES 6 | TOTAL TIME: 30 MINUTESINGREDIENTS 1 tablespoon extra-virgin olive oil 2 large garlic cloves, minced 1 sweet onion, diced 3 celery stalks, diced 1 bay leaf1½ teaspoons ground cumin 2 teaspoons chilli powder ½ teaspoon ground coriander ½ teaspoon smoked sweet paprika, to taste ⅛ teaspoon cayenne pepper, or to taste 400 gram tin diced tomatoes, with juices 1 to 1½ litres low-sodium vegetable broth, as needed 75 grams uncooked red lentils, rinsed and drained Fine grain sea salt and pepper, to tasteINSTRUCTIONSIn a large pot, over medium heat sauté the onion and garlic in the oil for 4 to 5 minutes then add the celery and sauté for a further few minutes, before stirring in the bay leaf and the spices (cumin, chili powder, coriander, paprika and cayenne). Add the can of tomatoes (with juice), broth and lentils. Bring to the boil, reduce heat, and then simmer, uncovered, for about 20 to 25minutes, until the lentils are tender. Stir in kale or spinach and cook until wilted. Serve and enjoy with a chunk of crusty bread!When cooled, the soup can be stored in your fridge in an air-tight container for 3 to 5 days, or you can freeze it in a freezer-safe container for a couple of months. Just leave an inch gap at the top for expansionCalories 20 – Protein 10g – Carbs 31g – Fats 4g – Fibre 8gPacked full of flavour and taste and coming in at only 200 calories per serving, you can have your soup guilt free.SWEET CHILLI CHICKEN BURGERSSERVES 8 | TOTAL TIME: 25 MINUTES INGREDIENTS1 kilogram chicken thighs, visible fat removed and roughly chopped 1 medium onion, chopped finely 1 clove garlic, chopped finely Salt Pepper Red pepper flakes(optional) 2 tablespoons coconut flour, sifted 1 large egg 1 tablespoon chilli sauce of choice (optional)Sweet chilli sauce to topINSTRUCTIONSBlend the chicken thighs, onion, garlic, salt, pepper and red pepper flakes until very well combined. Place into a large mixing bowl, add the coconut flour, egg and chilli sauce and mix well. Using your hands, form into burger patties.Coat a frying pan with oil and cook the burgers on each side over a medium heat for around 3-4 minutes, before flipping and cooking for another 3-4 minutes or until cooked through. Repeat until all burgers have been cooked. Coat with sweet chilli sauce and serve in burger buns or with a fresh green salad EnjoyCalories 265– Protein 34g – Carbs 2g – Fats 14g – Fibre 1gAnd there you have it.3 healthy and delicious recipes and they have all the calories and macros worked out for you.Give them a try and be sure to let me know what you think of them. #Leanin2019My Rushe Fitness Members get recipes like these and more every 6 weeks in our Lean in 2019 program.We are always accepting new member into our Rushe Fitness community. If you would like to join a fun and supportive gym community, you can click the link below to find out more and get signed up now.CLICK HERE TO JOIN NOW!DD Fitness: Emmet Rushe gives you his recipes for success! was last modified: October 7th, 2019 by Emmet RusheShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)
Lehlogonolo Msuma is representing South Africa at the Broadcom Masters (Math, Applied Science, Technology and Engineering for Rising Stars) International programme in the US for her research into marula seedlings.Lehlogonolo “Nolo” Msuma is in the US from 14 to 19 May to take part in the Broadcom Masters (Math, Applied Science, Technology and Engineering for Rising Stars) International programme. (Image: Bush Babies Environmental Education, Facebook)Compiled by Priya PitamberA young South African scientist is in the US participating in the Broadcom Masters (Math, Applied Science, Technology and Engineering for Rising Stars) International programme.Thirteen-year-old Lehlogonolo “Nolo” Msuma’s inquiring mind led her to question why there were only old marula trees in her community, in Phalaborwa in Limpopo.“We only know that big trees are being eaten by elephants, goats, cows and wanted to know [what] the small seedlings of marula were being eaten by; I found out that they were being eaten by rodents,” she told the national broadcaster, the SABC.“Marula trees, which are seeing a decline worldwide, are important for Nolo’s community because they provide fruit and are home to many birds as well as larger animals,” reads the Broadcom Masters Facebook page.Nolo is in Los Angeles from 14 to 19 May “for a week of fun and engaging hands-on science and engineering activities”.Research and findingsNolo said she found that the Bushbuck gabble and the Namaqua rock rat were eating the marula seedlings daily.In her project, she outlines various ways in which this can be curbed to allow the trees to grow.The fruit from the tree is used in many ways in her community: to ferment alcohol, and to make soap and jam.Nolo would like to become an environmental scientist because she believes South Africa can make positive contributions to global research.The programmeAccording to the Broadcom Masters International website, each delegate is chosen for “their excellence in science, engineering and leadership”.“They are rising stars who come together to represent their nations for this international exchange.”Participants come from Japan, Mexico, South Korea, Puerto Rico and many more countries.“There is a sense of urgency to inspire more young people to become the scientists and engineers of the future,” said Paula Golden, president of the Broadcom Foundation, speaking about the national leg of the programme in the US.“Our quality of life depends upon solving the grand challenges in health care, transportation, communication, environmental protection and sustainability.”About NoloNolo is a Grade 8 pupil at Gerson Ntjie High School and an ambassador for the Bush Babies Environmental Programme.School principal Vivian Kganyago said she hoped other students would follow in Nolo’s footsteps, despite the school not having a lab in which to work. “I hope Gerson will be known not only provincially, nationally but internationally,” she said.See Nolo speak ahead of her departure to the US:Other than an interest in environmental science, she “enjoys reading, writing poetry, singing, and researching the latest fashion trends”, reads the Broadcom Masters Facebook page.Sources: Broadcom Masters, SABCWould you like to use this article in your publication or on your website? See Using Brand South Africa material.
Transport is the heartbeat of South Africa’s economic growth, ensuring goods and people move swiftly and safely to their destinations. We list the 12 agencies that keep South Africa and the economy ticking.There are 12 state-owned agencies that report to the Department of Transport and, collectively, they cover the country, from the east to the west coast and from the borders of the far north to the southernmost tip of Africa. (Pixlr.com)The country’s road, rail and maritime networks combined ensure the sustained growth of economic activity; the effective movement of goods and services and the safe travel of people.The National Department of Transport oversees the integration of the different modes and ensures a coordinated response to the country’s long-term transport requirements.There are 12 state-owned agencies that report to the Department of Transport and, collectively, they cover the country, from the east to the west coast and from the borders of the far north to the southernmost tip of Africa.Meet the agencies that keep SA movingThe South African National Roads Agency (SOC) Limited (SANRAL) is responsible for the planning, management, and maintenance of the country’s national road network. With more than 22 000km of primary road network under its control, it plays an important role in keeping the country’s economic wheels turning and improving the safety and travel experience of commuters.All road traffic that crosses the country’s extensive borders with neighbouring states is managed by the Cross-Border Road Transport Agency. Its aim is to reduce operational constraints and facilitate the free flow of trade and traffic.The Road Accident Fund provides a social security net to citizens by making available compulsory social insurance cover. The cover is in the form of indemnity insurance to persons who cause accidents and personal insurance to victims of motor accidents.The mission of the Road Traffic Infringement Agency is to encourage compliance with traffic laws through education and awareness campaigns, and the application of laws and regulations to penalise road users who contravene the rules of the road.The Road Traffic Management Agency coordinates the activities of agencies responsible for road safety across the national, provincial and local spheres of government. Its objective is to improve safety, security, discipline and mobility on the country’s roads.The Passenger Rail Agency (Prasa) is responsible for most of the passenger rail services in the country. Prasa consists of: Metrorail, which operates commuter rail services in urban areas; the Shosholoza Meyl, which operates long-distance passenger rail services; and Autopax, which manages long distance coach services. It also oversees regional rail services.The Railway Safety Regulator oversees safety on the network and investigates accidents and incidents relating to rail transport.More than 40-million passengers pass through the nine major airports managed by the Airports Company of South Africa (ACSA) every year. ACSA has grown into an efficient and commercially successful business which has expanded its operations to major markets overseas.The activities of the Air Traffic and Navigation Services ensure air safety and traffic control across the entire county as well as large parts of the southern Indian and Atlantic oceans.The Civil Aviation Authority is responsible for the enforcement of civil aviation safety and security through regulation, enforcement and the promotion of higher levels of safety in the industry.The Ports Regulator is an independent body that promotes access to ports and facilities and monitors the industry’s adherence to the national policy and regulatory framework.The country’s coastline stretches more than 2 500km from the desert border with Namibia on the west coast to Mozambique in the Indian Ocean. The South African Maritime Safety Authority was established to promote the country’s maritime interests, ensure the safety of life and property and combat pollution in the marine environment.Source: South African National Roads Agency (SANRAL)Would you like to use this article in your publication or on your website? See Using Brand South Africa material.
Tags:#start#startups 8 Best WordPress Hosting Solutions on the Market As we reported earlier, 22 teams of European entrepreneurs gathered at Seedcamp in London last week to compete for a chance to win serious investment in their startups. ReadWriteWeb has been following these and other entrepreneurs on our ReadWriteStart channel, so you can get good background there on some of the teams selected to compete.Seedcamp, however, is far from a simple dragon’s den-style pitch and panel investment company. The week-long camp included many hours of training sessions and mentoring from some impressive industry names: Google, Twitter, Microsoft, and a slew of other big-time companies and individuals. Alongside training and pitching, the teams also scheduled opportunities to mingle with venture capitalists and potential industry complementors. In the end, five of the teams received 50,000 each and will remain in London for three months for more training. But this single week is the tip of a Seedcamp networking iceberg.Similar to Y Combinator, Seedcamp focuses on the beginning phase of a company’s growth, and it feels more like a “foster” organization than a traditional investment group. After speaking with CEO Reshma Sohoni (previously of 3i), we learned a bit more about the vision and context in which they work.Sohoni explained that Seedcamp has two parts: a seed fund and a platform of support, which work together to get the most interesting companies past the initial hurdles. Seedcamp focuses on opening doors and translating a startup’s ideas into a marketable product. Its platform model leads on from a very Web-savvy approach to business.“We’ve taken the best of what’s happened in the past 10 to 15 years in terms of the Web for finding great new investment opportunities and supporting them through a much more federated (not so much top-down) structure of working,” says Sohoni.Seedcamp aims to put people in contact with a strong support network, so that after the 50,000 is spent and their three months of additional support have expired, the startups should be in very capable—and well-matched—hands.An example of this “platform” mentality could be seen in the series of panels throughout the main event. The panel discussions provide a venue for attendees to question people who have “made it.” It seemed like a good opportunity to learn from the mistakes and successes of startups that are no longer new.At the technical panel, for example, the audience posed questions about scaling applications and servers to some of the biggest names in scaling history: Blaine Cook (who built Twitter), Vijay Pandu (who worked at Google), and Matt Biddulph, CTO of Dopplr. This is a seriously cool idea, because it gives everyone a chance to ask about specifics: “What servers do you use?” “How can I stop X from happening?” Questions, in other words, that might take a long time to find answers to otherwise. The panel also presented little gems of advice, such as, “Don’t test too closely, sometimes. You’ll just get stuck in making red flags green and miss the bigger problems.”Seedcamp sees itself as a startup, too, with a very active approach to business, and it has seen some significant changes to participating teams this year. For one thing, more teams are coming from further away, and one of the winning five (Talasim) came all the way from Jordan! This is an impressive step for an initiative that has always seen itself as pan-European. “In previous years, most of the applicants were coming from the UK, and most then only from London,” said one observer. “That’s changing.”The quality of applications is also improving year after year, no doubt because of how startups are moving from conception to competitor so quickly. Many of Seedcamp’s impressive advisery groups (which mentor the next generations of ‘Campers) were themselves successful applicants.The proof of any initiative is its success, and the success of Seedcamp will be found in the number and quality of startups it helps over the next few years. Tracking the next bunch of industry disruptors, and seeing which ones have come through the program, will be interesting. If the past few years are any indication, we should see quite a few!This bit of advice from Blaine Cook on the technical panel seems an appropriate note to end on:“If you’re not obsessed with your own product, you need to change what you’re doing. Keep changing it until you care about it. Then work on scaling.” Related Posts A Web Developer’s New Best Friend is the AI Wai… zach beauvais 1 Why Tech Companies Need Simpler Terms of Servic… Top Reasons to Go With Managed WordPress Hosting
Cleverley delighted with straightforward Watford boss Sanchez Floresby Ansser Sadiqa month agoSend to a friendShare the loveTom Cleverley only has positive words for his new manager Quique Sanchez Flores.The Spaniard took over from Javi Gracia, who was sacked after a miserable start to the season.Flores has managed at the club before, and got off to a decent start with a 2-2 draw against Arsenal.”He’s not bombarded us with information,” said Cleverley to reporters. “He’s just got his ideas across, very black and white about the basics of how he wants to set up and play. It has been a good, positive week.”The most pleasing thing was how solid we were defensively in the second half.”It has been a problem of ours this season and we were really solid at the back in the second half, from a good shape and that helps us get numbers forward.”We need to be consistent with performances like that now and if we do that we won’t be long where we are now [in the table]. About the authorAnsser SadiqShare the loveHave your say
The dream final won’t come true. Arsenal will face Atletico Madrid, while Marseille will play Salzburg in the Europa League semi-finals.After a furious Thursday in which all of the first leg leaders were threatened at a certain point and two of them failed to protect their leads, we had the UEFA Europa League semi-finals draw on Friday.Olympique Marseille – Salzburg The draw pitted those two teams that overcame their first leg deficits against each other. Salzburg showed once again that is a force to be reckoned with by scoring three goals in five minutes to flip the script on Lazio and eliminate the Italian hopefuls. Marseille had the luxury of playing its quarter-final second leg at home, but that won’t be the case now. You can read about what happened in Marseille last night in my review here.Marseille and Salzburg played in the same Group I in the previous stage of the competition. The Austrians topped the group. You would think that the matches between them were high scoring, but there was actually only one goal scored in 180 minutes. Salzburg won at home, while the match at Stade Velodrome was goalless. The Frenchmen’s pedigree makes them automatic favorites, but the reality is a bit different. Salzburg is phenomenal at home and that’s where the second leg will be played. Also, their high press could create problems for Rudi Garcia and his crew. RB Leipzig’s inexperience and individual talent helped Marseille prevail yesterday. However, Salzburg is a different beast that can be difficult to counter. I give the advantage to the Austrian team to advance. Regardless of how it turns out at the end, I expect two exciting, unpredictable fixtures.Arsenal – Atletico Madrid The wishes of many didn’t come true. We’re not going to see the “giants” in the final. Arsenal and Atletico Madrid is the second Europa League semi-final. Both teams were in danger of getting caught by their opponents yesterday. CSKA Moscow scored two out of the three goals it needed to potentially eliminate Arsenal, but The Gunners scored two late goals of their own to advance. Atletico lost in Lisbon and was holding on to dear life at the end. Simeone’s men managed to defend their 2-0 lead from the first leg and advanced as well.Now, they face each other in what will be one of the most anticipated matchups in Europa League history. Believe it or not, Arsenal and Atletico Madrid have never met in a European competition before, which makes this an even more intriguing battle. In addition to the second leg being played in Madrid, Atletico’s consistency and Arsenal’s inconsistency makes the Spanish team a definite favorite. It’s the only team left that has won the competition before and chances are it’ll be in the final in Lyon. However, Arsenal will not go out without a fight. It’s attacking might could cause problems for Simeone’s defensive unit. I honestly can’t wait for this matchup of opposites, as these types of clashes are usually really fun to watch.The first legs are due to be played on April 26, while the second legs are scheduled for May 3.
Hector Bellerin left Barcelona’s famous La Masia academy at the tender age of 16 in pursuit of first team football at Arsenal and has since become regarded as one the very best full-backs in the Premier LeagueThe 23-year-old was omitted from Spain’s World Cup squad this summer, but he has since been labelled as one of new boss Unai Emery’s “untouchables” at Arsenal along with Pierre-Emerick Aubameyang, Henrikh Mkhitaryan, Alexandre Lacazette and Granit Xhaka.While the prospect of leaving such a big club like Barcelona may be seen as a risk, Bellerin revealed that he was motivated by the idea of a new challenge at London.In an interview with Wealthsimple’s Money Diaries, he said: “When footballers in Europe turn 16, they can sign working contracts, which means they can go abroad. I was playing with FC Barcelona’s youth academy, La Masia, and when I turned 16, I thought I would stay with Barca.Quiz: How much do you know about David Villa? Boro Tanchev – September 14, 2019 Time to test your knowledge about Spanish legendary forward David Villa.“But I wasn’t feeling like they were showing me on paper what they were saying — let’s put it that way. I’m not talking just financially, but also in terms of my path into the first team.“Halfway through that year, I got the call that Arsenal were interested in me. So, I went to London, saw the facilities, met with the boss, and they made me an offer.“Everything looked so great, and my path into the first team was clear — obviously as long as I worked hard and I was reaching my targets. I like challenges and adventures.“Even though people might have thought I was putting myself in a tough position by leaving my country and my family, it was actually quite easy, and exciting.”