Loadshedding hacks - with Vitality

Loadshedding meal prep, sorted

Plan and plan some more. Also, what better opportunity to eat whole, fresh, healthy food?

1. Shop smart: Try to do a three-day meal plan and make sure you have the ingredients you need ahead of time. Delivery apps are brilliant for this.
2. Buy a mix of fresh and hardy ingredients that won't spoil. Canned tomatoes, healthy fish, beans and legumes (rinsed of brine) are perfect additions to a fresh, crunchy salad. Example: lettuce, cucumber, baby tomatoes, beans or chickpeas and a tin of tuna = dinner, done!
3. Go vegetarian or vegan for some meals: Vitality loves whole, fresh fruit and vegetables for good health. But vegan and vegetarian options needn't be salads alone - try wraps, or a mix of tapas and sides as mains. Examples: guacamole and brown rice cakes, hummus and crudites, savoury yogurt bowls with chickpeas and spices.
4. Soak it up:Overnight oats are delicious and easy, and don't need electricity to prepare. Create a colourful jar, layered with oats, fresh fruit, seeds and nuts or nut butter. Add water or milk and leave it to do its thing till the morning. You can also soak dried beans, legumes and lentils overnight so they're quicker to cook when the power is on. Ceviche, anyone? You can prepare certain types of fish by steeping them in citrus juices, like lemon and lime, with spices.
5. Try a pressure cooker: This lifesaving cookware uses very little electricity and cooks food quickly - so you don't have to sprint to the stove before lights out. Use it to prepare healthy soups, stews, curries and more in advance. Boil legumes, beans and lentils ahead of time to cut cooking time drastically, and freeze in portions. Also, maximise residual heat: If you're cutting it close to dinner time, a pressure cooker can continue to cook for up to 15 minutes even if the power goes off.
6. Arrange your fridge like a pro: Keep vegetables and fruit that spoil quickly, like peaches or mushrooms, at the front of your fridge so you use them sooner than longer lasting items like spinach and carrots.
   Ovens and solid stove plates also stay warm for up to 30 minutes after the power goes out (depending on the appliance). Use this as simmering or browning time to finish off your meal.
7. Stay cool: Keep food cooler for longer with ice packs and insulated bags for extended outages.
8. Gas is gold: Indoor, outdoor, anytime cooking on a single gas stove means you never need electricity to cook.
   Tip: Master one-pot meal cooking. If you're using a small gas stove, try one-pot meals like this Mediterranean chicken and quinoa dish that gives you a balance of healthy carbs, protein and plenty of vegetables in your meal.

Exercise tips, and why planning is key

1. Keep your battery-powered electronics ready to go: If you need your device charged to log your workout, set a reminder (this can be an old-fashioned alarm clock) to plug in at least half an hour before the power goes out.
2. Choose your clothing and accessories: If you can't exercise in airconditioned spaces, wear light, loose gear and carry a wet towel while you work out.
3. The gym is always up and running: Plan your gym visit during loadshedding or in the 30 minutes before loadshedding ends (typically when your inverter dies). Some equipment will still work and the gym is cool even when air conditioning isn't running - besides, you can take a quick dip in the pool, a cool shower or even get some fresh air in a shady spot to cool down if you can't find a fan afterwards.
4. Go old school.You don't need a treadmill or gym equipment to keep moving. A safe spot to run or cycle, and manual weights, a minitrampoline or stretch bands are easy options to help you move. An outdoor gym is a great way to get into nature while exercising, too.
5. Try alternative options: Some exercise equipment, like an air bike or a rowing machine, can help you keep fit plus generate a breeze while you train!