Grab a pepper and a few eggs, and get crackin’! This mighty fat-frying duo is sure to help you fit into your skinny jeans in no time. Eggs contain a metabolism-boosting nutrient called choline, and peppers are a good source of vitamin C. What does vitamin C have to do with weight loss? Getting an adequate amount of the nutrients can help fight off cortisol, a hormone that causes fat to accumulate around the midsection. Chop some peppers, add them to a hot pan with some olive oil, add in two or three eggs and scramble them up to stay slim.
Bell pepper, cheese and egg cups
Serving size
Serves 4
Ingredients
1/4 teaspoon salt
1/4 teaspoon pepper
4 medium bell peppers
8 large eggs
1/4 cup shredded cheddar cheese
Directions
Preheat the oven to 200°C (400°F).
Use cooking spray to coat the baking pan.
Through the stem end, cut the bell peppers in half to form shallow cups.
Remove the inners from the bell peppers.
Put the peppers in the pan with the cut-side facing up.
Use 1/8 of a teaspoon of salt and pepper to season.
Bake the bell peppers for 15 minutes.
Remove the pan from the oven and crack 1 egg into each bell pepper cup.
Use 1/8 of a teaspoon of salt and pepper to season again.
Top each bell pepper cup with 1/2 a tablespoon cheddar cheese.
Bake for around 15 to 20 minutes until the egg whites are set.
Looking to upgrade your wardrobe to match the new you? Click here: to shop for LK fitness activewear leggings.
Between February and November of 2021, LK Fitness hosted a Biggest Loser Competition that inspired women from all walks of life to take on the challenge to lose weight and become healthier. The 2021 winner won prizes to the value of R20 000.
The Biggest Loser competition winner is the person has lost the largest percentage of their body weight.
Below, we share four heart-felt stories with you from some of those who participated this year. These women lost between 8 – 22 kg. We know that this is an incredible achievement! Just look at how happy and confident they look:
Let’s celebrate each of their victories as we read about the mind-shift they were able to make, and how the LK Fitness app helped guide them to maintain a fit and healthy lifestyle.
Biggest loser 2021: Tanya lost 22,10 % of her body weight and won R20 000 worth of prizes!
Tanya’s story
Here I share my path to success with you. And it’s not as difficult as everyone thinks. It all started in 2003 after a car accident. The right side of my body was injured due to a stroke, which occurred as a result of the accident. I could no longer exercise, slept all day and had no energy. I gave up hope and comforted myself with delicacies, made bad food choices and overindulged in soft drinks. After my weight ended up on the wrong side of 100kg, doctors started warning me of what could go wrong if I didn’t start doing something about my weight.
My eyes opened, and I realised I had to do something. I immediately started with diets, shakes, pills, injections, all categorised as miracle cures according to social media. Yes, I lost weight, but I gained it all back just as quickly. I was at a loss until my friend suggested that she and I join Linda Kriel for the 5 day Cape Town Walking tour to celebrate my friend’s birthday. I was very excited! In preparation, we went for a 5km walk every day, but my weight did not change.
I then downloaded the LK Fitness app and saw that it offered a variety of recipes as well as exercises that you can do at home. I decided to follow the Banting meal plan on the app since it includes foods I like and the ingredients are available in any supermarket. I strictly followed these meal plans, combined with intermittent fasting. I eliminated breakfast completely.
I followed Linda’s exercise programs but will admit that I could not keep up due to my weakened right side, and it got me down again. My husband suggested I do the exercises at a pace I can sustain. If I can only do 3 push-ups, it’s fine. Next time I should try to do 4. We became active and went hiking on weekends, with distances ranging from 5-15km. On weekdays we still walked 5km each day.
Week after week I saw myself lose weight in a natural way, without any medication. I never went to bed hungry and my energy levels started to rise. Today, I am proud to share that I have lost 21,5 kg!
I realized that the only way to lose weight and keep it off is to eat healthily and be active. Even if I’m just active for 10 minutes exercising in my room, or spending 2 or 3 hours with friends and family in the mountains.
If I could do it, then anyone can do it, no matter what your circumstances are.
Thank you so much to Linda and her team. LK Fitness helped me get my life back!
Mathilde lost 15% of her body weight in 10 months!
Mathilde’s story
With the help and motivation of the LK Fitness App, I lost 12,8kg this year!
For the first time in my life, I enjoy doing exercise regularly. I know I not only look good on the outside but am also healthier on the inside. The recipes on the app are tasty and filling. This is not a lose-weight-instantly-gimmick, but rather exactly what’s required for a lasting change towards a healthy lifestyle.
Thank you so much Linda for your infectious passion and inspiration.
Annari feels like a new person
Annari lost 9.3 kg, and still going strong.
Annari’s story
I’m not bothered by not ‘winning’ the competition, because I already feel like a new person! I’m not done yet either, I still have 9kg to go.
I saw a photo of myself in my swimsuit (101kg) a short while before the Biggest Loser competition began, and that was it. I decided that this year I would go for it and become healthier and more active. I was embarrassed and was tired of saying “no” to things because I didn’t have clothes that fit, and was uncertain if I would be able to do the activity with ease.
I was looking for an exercise app, and stumbled upon the LK Fitness app – it was the best investment I made this year. I’m a single mom, in a demanding profession, and studying part-time – there is no time or money for gym (and a dietitian). So, once that mental shift was made, I stopped looking for excuses and instead looked for a solution.
The LK Fitness app made it possible to exercise effectively at home, at any time, in under 10 minutes. With time, the exercises felt easier and more enjoyable (because I got fitter and lighter), and I moved on to the intermediary level.
I had a setback with covid, which resulted in not exercising for about 4 months. I was barely able to do the stretch exercises. However, I always followed the Low GI guidelines, and especially enjoyed the delicious dinner recipes. I wasn’t very strict with following the meal plan to the letter because I knew this new lifestyle had to be both sustainable and adaptable.
I did not have to create separate meals for myself and my child, and even when I entertained, no one knew that they were actually being served ‘diet food.’ I also knew that things would be okay on the occasions when I made bad food choices, because I was going to work it off the next day. Maintaining a new lifestyle is like running a marathon, not a sprint.
If you are tired of your own excuses about why you cannot change your lifestyle, subscribe to the LK Fitness App 🙂
Karen feels good in her clothes and feels energised
Karen lost 8,1 kg in 10 months.
Karen’s story
For a very long time, I was a genuinely unhappy person trapped in an overweight body. Each week I told myself, “I’ll start on Monday,” but that never happened. My mirror and scale were my biggest enemies, and what I saw just made me eat even more and feel discouraged.
Then I signed up for “Biggest Loser 2021” – the best thing I could have done. My, what a difference taking part in this competition made! The exercises, recipes and photos we had to take each month helped me to be honest and to persevere. I cannot thank the LK Fitness team enough.
Yes, I still have a way to go, but I have more energy, feel healthier and feel good in my clothes – that feeling is indescribable. I am a fan for life! ♥
Want to see similar results?
Then try the LK Fitness app for yourself. Your first 7 days are free!
You can choose between Keto/Banting, Low GI, and Mediterranean daily meal plans and their associated recipes.
The best part is that you’ll have access to a daily exercise program curated by Linda Kriel herself, consisting of short, effective workouts for all levels of fitness!
When it comes to cheese, people often say they love it so much they can’t live without it — but hate that it can make you fat and causes heart disease.
The truth is that cheese is what you call a whole food. Whole foods are generally good for you if you don’t eat too much of one thing. Cheese, when eaten in moderation, can be healthy. But if you eat too much, then it can have large negative effects on your health and may cause you to gain weight.
Eating small amounts of the cheese may even aid weight loss and help prevent heart disease and osteoporosis. That said, some cheeses are healthier than others.
Read further to find out what are some of the healthiest cheeses.
NUTRITIONAL BENEFITS:
Cheese is a good source of calcium and can play an important role in maintaining strong, healthy bones. Cheese is also a good source of vitamins A and B12, zinc and magnesium. The presence of both protein and healthy fat helps make cheese a satiating component of a meal or snack and can also help prevent spikes in blood sugar.
Cheeses with higher water content, such as goat, mozzarella, and feta, contain slightly fewer calories and fat than harder cheeses, such as cheddar. Many cheeses tend to be higher in sodium and saturated fat, which is important to keep in mind for those with high blood pressure or cholesterol. Cheese may cause discomfort in those with lactose intolerance; however, harder cheeses, like cheddar and Parmesan, contain less lactose and may be tolerated better than soft cheeses.
Note: If you follow my Low GI eating plan, stick to LOW FAT cheeses.
28 Grams of cheese is the recommended portion size. Here’s what that looks like:
As you can see, it’s not a lot.
Here Are a Few of the Healthiest Types of Cheese:
Mozzarella:
Mozzarella is a soft cheese that’s lower in sodium and calories than most other cheeses. It also contains probiotics that may boost your immune system.
28 Grams contains:
Calories: 85
Protein: 6 grams
Fat: 6 grams
Carbs: 1 gram
Sodium: 176 mg — 7% of the Reference Daily Intake (RDI)
Calcium: 14% of the RDI
Blue cheese:
Blue cheese has distinctive blue or grey veins and a tangy taste. Loaded with calcium, it may promote bone health and help prevent osteoporosis.
28 Grams of whole-milk blue cheese contains:
Calories: 100
Protein: 6 grams
Fat: 8 grams
Carbs: 1 gram
Sodium: 380 mg — 16% of the RDI
Calcium: 33% of the RDI
Feta cheese:
Feta is a Greek cheese that’s higher in salt but lower in calories than other cheeses. It may also contain higher amounts of CLA, a fatty acid linked to improved body composition.
28 Grams of full-fat feta cheese provides:
Calories: 80
Protein: 6 grams
Fat: 5 grams
Carbs: 1 gram
Sodium: 370 mg — 16% of the RDI
Calcium: 10% of the RDI
Cottage cheese:
Cottage cheese is a fresh, clumpy cheese that’s loaded with protein. Adding cottage cheese to your diet can help keep you full and may aid weight loss.
Cottage cheese is much higher in protein than other cheeses. A 1/2-cup (110-gram) serving of full-fat cottage cheese provides:
Calories: 120 or (31 calories for 28g portion.)
Protein: 12 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 500 mg — 21% of the RDI
Calcium: 10% of the RDI
Parmesan:
Parmesan is a low-lactose cheese that’s high in calcium and phosphorus, which may promote bone health.
28 Grams of Parmesan cheese provides:
Calories: 110
Protein: 10 grams
Fat: 7 grams
Carbs: 3 grams
Sodium: 330 mg — 14% of the RDI
Calcium: 34% of the RDI
Cheddar:
Cheddar is rich in vitamin K2, a nutrient that prevents calcium from building up in your arteries and veins. Getting enough K2 may decrease your risk of heart disease.
28 Grams of whole-milk cheddar contains:
Calories: 115
Protein: 7 grams
Fat: 9 grams
Carbs: 1 gram
Sodium: 180 mg — 8% of the RDI
Calcium: 20% of the RDI
The Bottom Line:
Most cheeses are a good source of protein and calcium, and some offer additional health benefits.
However, as some cheese can be high in sodium and/or fat, it’s still worth keeping an eye on your intake!
Overall, cheese can be a nutritious addition to a healthy, balanced diet. But that’s only if you consume cheese in moderation. Eating too much cheese is likely to have negative effects on your health and weight gain.
Remember: If you follow our Low GI eating plan, stick to LOW FAT cheeses.
Brisk walking can be an excellent way to get fit, lose weight and stay healthy. Walking is an easy, natural way for us to expend energy from the food we eat, however we can learn to walk more effectively, and increase the fat burn.
Don’t worry if you’ve reached a weight-loss plateau. Common walking mistakes can easily be fixed and can get you back on track so that you can reach your weight-loss goals.
Mistake 1 – You Never Change Your Pace and Intensity
While walking at a leisurely pace is better than no exercise at all, it is best to walk at a brisk pace for improving your fitness and weight loss.
Adding higher intensity intervals can make walking even more effective and fun. You don’t have to do intervals for the entire walk or every time either. Beginners can do at least 15 minutes of high intensity walking on 3 non-consecutive days per week, or do 2 high intensity walks and one of my HIIT programs in the LK FITNESS APP.
Example of a HIIT walk: 1 minute brisk walking followed by 1 minute slow pace walking. In the brisk walking interval, swing your arms. Vigorous arm pumping not only speeds your pace, it also provides a good upper body workout, and it will cause you to burn 5 to 10 percent more calories. This HIIT type of workout can help rev your metabolism and break through a weight-loss plateau.
Mistake 2 – You Have No Fixed Routine
The secret to building good habits is repetition. If you don’t have a set routine it can be easy to procrastinate and avoid your walk.
To avoid procrastinating, set up a schedule and stick to it. Set down days to go walking with a friend or walk in your lunch hour. You may want to wake up earlier to exercise or walk after dinner. You’ll be more likely to make your daily walk a consistent part of your routine if you set aside a dedicated window of time when you can make it happen. If you miss one day, don’t beat yourself up, simply resume your routine as soon as possible.
Mistake 3 – You Don’t Vary Your Route
It’s surprisingly easy to get stuck in a rut. If you stick to the same route, over time your body adapts and it won’t be as challenging. To boost weight-loss (and keep things exciting) change your scenery often. Try and devise a handful of routes that vary in length, grade, and terrain. Maybe a new park, a hilly route, a mountain trail, the beach or a new suburb. A different terrain engages different muscle groups and challenge your body in new ways.
Mistake 4 – You Walk Too Slow
Walk at a pace as if you are about to miss your flight at the airport. Don’t stop to smell the flowers, or chat with your neighbour if your aim is to lose weight. When you stop, your heart rate drops below the fat burning level. Remember to vary your walking pace on certain days. See Mistake 1 above.
Mistake 5 – You’re Not Doing Any Strength Training
Don’t spend all your energy walking if you’re trying to drop a dress size. Strength training is a key part of weight-loss since it helps build muscle, and muscle burns more calories than fat; up to three times more by some estimates. Whether it’s with simple bodyweight exercises like push-ups, squats and tricep dips or using equipment like dumbbells. Strength training can help you build the core, glutes and hip muscles, and increases bone density. This will make you walk further and faster. It can also help prevent injury, which means you’ll reach your goals sooner.
Tip: Do a few (two or three) strength training exercises straight after your walk. Your body will be warmed up, and it will only take you 3 to 5 minutes.
Weight loss transformations. From ladies who do Linda Kriel:
Monique lost 25 kg in 2020
“At the end of 2020 I look back, and I’m so glad I downloaded the LK Fitness App. I’m glad I started – step by step, day by day. I’m glad and grateful I made time for myself – time to exercise, time to eat healthy, time to make my health a priority.I ‘m glad I kept going and going, and although I have not yet reached my goal weight it is important to celebrate how far I have come. I’m 25kg lighter a year later.
Thanks to Linda Kriel. Her app made it so much easier. Thanks to everyone’s support and my training buddy. It definitely helps to have someone who trains with you.
I’m thankful that I do not have to shy away from the camera this Christmas! Looking forward to an active, healthy 2021! “
– Monique le Roux
Driana lost 32 kg and keept it off
Read what Driana has to say on her lifestyle change with Linda Kriel Fitness
“In December 2017 my husband and I went to Mauritius for our holidays. I weighed a full 104 kilos! Never had I weighed this much. Having to buy a size 20 swimsuit was terrible. The holidays came and went.
In January 2018 I decided that it’s time for a drastic change. I purchased a Linda Kriel program, and followed the diet and exercises. Daily walks and daily “Linda Kriel” became a habit.
I’ve now shed 32 kilos and I can’t put into words just how much you inspire me Linda.
Here we are on lockdown and I use the Linda Kriel App every day.
Thank you so much…. you are such a motivation. I do not know how I would have been able to do it without you.”
Driana
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Daisa sheds 7kg in just under two months
“I would like to share with you that I have lost 7 kg in just under 2 months, all thanks to your fitness app!
All my clothes are too big and I feel great! Best of all, this is no diet. Just a healthy lifestyle plan, and I do not have to rack my brains as to what we are going to have for breakfast, lunch and supper.
The exercises make me fell great and all this in the comfort of my own home, at a a time that suits me.
I think EVERYONE should get this app it changed my life!”
“Two years ago I hit rock bottom. A young woman overweight (91kg) a size 42 jeans, unhappy and shy.
By shear luck I came across Linda’s Book that I ordered on-line and I started with the low GI plan. I was excited to lose 6kg in the first two months. In January 2019 I stared recording “Kry Daai Lyf” on KykNET, I never missed a day. Thereafter I went to Linda’s website and got her DVD’s . I also used her Beach Body Low GI Plan on-line. I am overjoyed to now have her app ! So convenient!
Today I weigh 61kg, a 34 jeans and feal great in my own skin.”
AnneMarie
I would love to hear from you. Send me your story. Email: info@lindakriel.co.za
AnneMarie used this DVD: Linda DVD’s (DVD’s are sold out)
