September 22, 2017 KhaboDacious

Fun in the sun

I recently had a cellular cellulite chat with my friend (I know you see what I did there …) I realized at the end of our convo that there is no end to body treatment and care , whether it’s for #Cellulite / #StretchMarks. I say stick to treatment/ remedy / training that you can MAINTAIN both financially & physically. I personally prefer natural remedies for my body , hence I felt the need to share this with YOU ! 


“On the surface, cellulite appears as lumpy or dimpled skin. However, the process of developing cellulite is more than skin deep. The puckering of skin happens when the layer of fat beneath the skin pushes against connective tissue and bulges, causing the characteristic orange-peel or cottage cheese appearance.”
Now, let’s analyze what Nutritionist Lisa Guy had to say re: reducing #cellulite, for silky smooth skin.

Anti oxidants ready for action

Include plenty of antioxidant-rich foods in your diet, such as berries, red and orange fruits and vegies, and citrus fruits. Antioxidants are your number one defence against free radicals, which cause damage to skin cells and can contribute to cellulite formation.

– #KHA : How much of this is on your grocery list ? It’s surely not a pain in your pocket if you get your Naartjies instead of that Full cream ice cream ! Yes?! 
2. GO GREEN : 

Green tea your body

Drinking green tea can help reduce the signs of cellulite. Green tea has been found to be effective for increasing energy expenditure and assisting with weight loss. It is also a powerful antioxidant that helps prevent free radical damage. Drink about three cups of green tea a day. 

#KHA : I’ve been preaching green tea benefits ever since I discovered it’s health benefits over 4 years ago ! Have you tried it ? Do you enjoy the taste ? If not , add a dash of honey , keep reducing the honey with each cup till your palate gets used to the taste honey free ! Deal ?!


Replace saturated fats with healthy omega-3 fats such as oily fish, flaxseed and fish oils, and nuts. These help with blood circulation. Poor circulation reduces the body’s ability to deliver nutrients to skin cells, causing them to clump together, which can compound cellulite problems.

– #KHA : The common denominator here is food & blood circulation ! Avoid foods that reduce your blood circulation. Know what those foods are & DELETE THEM! Today ! 

Regular exercise is vital. It burns calories to reduce fat, boosts circulation and can help disguise cellulite by increasing muscle tone under the skin. Exercise also improves lymphatic drainage, which carries toxins away from cells. If drainage is sluggish it will contribute to cellulite.

#KHA : I’ve always said this , you can’t exercise & then go and eat processed foods / sugary drinks etc which may carry “free radicals” & harmful toxins and no nutrients & expect to feel good . It’s a total LIFESTYLE choice , not a partly , occasional, kancanyane lifestyle decision to impress your “new friends” or bae ! 

Do it wholeheartedly, change your diet , exercise daily , improve your thoughts on self & find your joy ! Deal ?! 


A build-up of toxins in the body can affect the dermis and contribute to cellulite formation. Remove or limit toxins such as tobacco, alcohol, coffee and heavily processed foods containing high levels of sugar and chemical additives. Make sure you drink plenty of water.

#KHA : Ask yourself why you smoke ? Why you drink ? I asked myself about my sweet addiction saying “It’s not my fault I have a sweet tooth!” Yeah right that very sweet tooth causes tooth decay & health damage , so I stopped my daily “Juice” intake and replaced it with water. Stopped my chocolate romance & coffee love , because when I asked what value they add to my system , the answer was : “DOLOLO” ! They do nothing for me!


Try herbs. Dandelion leaf tea helps reduce fluid retention, as well as helping to flush toxins from the body. You can also use dandelion leaves in salads or fresh juices. Ginkgo biloba, a herbal preparation from the dried leaves of the ginkgo tree, helps boost circulation.

#KHA : Damn ! What on earth is THIS DANDELION LEAF TEA ?! I better do my research & get on it ! Have you tried it ? Please share your experience with us . 

Wow , it’s true, we DO learn something new everyday! Lol!


External treatments such as coffee scrubs can improve circulation and reduce signs of cellulite. Use a coffee scrub twice a week. Moisten your skin under the shower, turn the water off, rub coffee granules into the affected areas for a few minutes, then rinse off.

#KHA : Finally , a use for coffee I could get addicted to ! Shall we try this & then walk around with the coffee aroma on our thighs … LOL! Tag line – 

Coffee: “Don’t drink it , Rub it !” 
#KHA #Cellulite #NaturalRemedies 

#Khabodacious #Health #Remedies 

September 12, 2017 KhaboDacious


Getting fit with Kha’

Dance To Fitness with Kha’ What a fantastic #DanceToFitnessIndabaBreakfast We experienced in August in Johannesburg, South Africa. St. Andrews Hotel was the place and beautiful was the day ! It was so good , we want to share it with you and do even better by bringing this health & fitness Indaba movement to YOU !

Live interview with Weekend Wake Up We started pretty early and the turn out this year was beyond fantastic! Thank you ladies for the Love and energy ! Thank you to the ETV news channel’s breakfast show WEEKEND WAKE UP for brilliant coverage.

Women in Focus DTFIB Mam Siphiwe Vilakazi a food missionary kicked things off focusing on debunking health myths , some true facts about sugar and Emotional intelligence. What was most exciting was the Q&A we had with the guests ! Just incredibly informative!

My lovely Sheila made a surprise appearance

We took non stop pics DTFIB Pastor Thabisho Salome dealt with Sugar , Caffeine & milk ! Did you know that sugar & Milk mixed together turns into alcohol in your system! Do some research, it’s mind blowing. The good pastor also touched on kids health . I personally enjoyed the healthy banter between the two pastors Mam Siphiwe Vilakazi & Pastor Salome plus our invited guests chiming in here & there … It was brilliantly fun!


It’s amazing how young the age 40 and even 50 starts looking when you allow yourself to age naturally ! What I mean is that we are aging ourselves UNNATURALLY by our bad habits , choice of food , behavior such as not getting enough sleep & negative uninspiring thoughts !


If we CHANGE this … we will start looking and feeling better about our selves & ofcourse age better !

Heat served at St. Andrews Hotel Speaking of Aging better , The Laser Beautique was present and the ladies enjoyed a talk by Gerdi about skin issues . What causes dry skin , can I remove my  “instumpa”(a mole) ?! Lol ! She also talked about my favorite “Cinderella Facial” , how it stimulates your skins elasticity and it’s benefits ! This is what makes the Laser Beautique the best Non-Surgical Aesthetic professionals !

Gerdi of  THE LASER BEAUTIQUE addressing the ladies about the  Cinderella Facial

With Lien Vanneste Veggie Foodie Queen Lien Vanneste of “Veggie Foodie” gave us an interesting way to look at veggies ! She’s one lady that makes a total Veggie meal LOOK and TASTE like a gourmet meal ! She gave us a sample of her menu and the Benefits of a Veggie filled diet!


KIT KAT SURPRISE KIT KAT chocolate came to the party! What I Love about this brand is that they understood and supported our #SugarFreeAugust campaign and said the guests can only indulge in their Nestle KIT KAT Surprise on the 01 st of Sept … and boy did we INDULGE on that glorious sweet Spring Day ! We love you KIT KAT and THANK YOU !!

Breakfast is served DTFIB Just starring at the table made us all so hungry and our awesome St Andrews Chef Blessed was ready just in time for us to chow down ! The menu included hot and cold meals , fruits , salad , freshly beaked bran muffins and so much more !

As always … there is NO Dance to Fitness Indaba without the DANCE TO FITNESS session by Khabodacious & Dj BjZee was dishing out only the best in local and international music ! There was Yoga in the mix & the ladies enjoyed experiencing their bodies through yoga!!

Ladies beautifully focused and ready for #Frog ! Yoga at the DTFIB

A headstand demo by Kha’ ! Yoga at the DTFIB!

We killed the bow pose ! Namaste

Thank you to :

Portia Qubeka my business partner and mother who makes sure all is in order for such big things to happen!

We run a small tight ship , but it’s moving and changing lives !

Mam Siphiwe Vilakazi for being the health pillar you are to me ! I call her my health encyclopedia!

Pastor Thabisho Salome for your dedication to helping the youth better their lives !

Lien Vanneste for being such a brilliant Veggie loving community leader ! We need you !

St. Andrews for the most amazing refreshing venue and the sweetest Chef in Chef Blessing !

Dj BjZee for always giving my health and fitness movement a soundtrack !

Thabo Afithlile for capturing all these moments!

#KHABODACIOUS #DanceToFitnessIndabaBreakfast #Health #Fitness #Yoga #Love #Pastor #VeggieFoodie #HealthEvent #Dance #Swim

Check out our fun :




September 6, 2017 Khabonina Qubeka


– Listen to what Kris Gunnar’s had to say … STEP BY STEP about how SUGAR CAUSES #MKHABA aka BELLY FAT

1. Added sugar is very unhealthy.
Studies show that it has uniquely harmful effects on metabolic health .

2. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount.

3. When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat.

4. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.

5. Some believe that this is the primary mechanism behind sugar’s harmful effects on health. It increases belly fat and liver fat, which leads to insulin resistance and a host of metabolic problems.

6. Liquid sugar is even worse in this regard. Liquid calories don’t get “registered” by the brain in the same way as solid calories, so when you drink sugar-sweetened beverages, you end up eating more total calories.

7. Studies show that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children, per each daily serving.

Make a decision to minimize the amount of sugar in your diet, and consider completely eliminating sugary drinks.
This includes sugar-sweetened beverages, fruit juices and various high-sugar sports drinks.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar.
If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar.
Excess sugar consumption may be the primary driver of belly fat accumulation, especially sugary beverages like soft drinks.

Info : Health Line
@Health_ZA #SugarFreeLife #Sweets #BellyFat #Mkhaba


September 4, 2017 Khabonina Qubeka
Free yourself in your sleep


I was having a tough yet fun debate with a colleague about sleeping in the Nude ! See , I always knew there was an advantage to it , but had NO idea there were such IMPORTANT HEALTH REASONS!!!
So, when I did a bit of research and flipped when I bumped into THIS info !


For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.

For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions. When it’s cooler and dryer, the growth of yeast is prevented.

Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things. Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

With these tips in mind, it’s time to start taking off your clothes at night! Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

Info : Natural On

Free yourself in your sleep
June 6, 2017 Khabonina Qubeka

Welcome to EPISODE FIVE of the KHAFS Health & Fitness series ! 

Today I introduce You to our #KHAFS #MCE – Man Crush Everyday & friend Smith Mangena @SmithMangena will be live on #KhabodaciousTV today at 13:00 ! 

His team #GravityCore recently took part in the popular #ArnoldChallenge in South African Hosted by  Arnold Schwarzenegger himself! Smith says his core is  “Street Workout” ! He is the First African to represent South Africa at the Street Workout world championships in 2013 he is a also a co-founder of Team Gravity Core, international judge and head of African Regions and member of the World Street Workout and Calisthenics Federation.

To Learn more about SMITH and his PASSION PROJECT – follow our #Instagram page @Khafs2017 and #Facebook page ‘KHAFS – Health Fitness’ RIGHT NOW.

#Khafs #HealthZA #Fitness #GravityCore #SouthAfrica #TheArnoldChallenge 

June 3, 2017 Khabonina Qubeka

Dear Avocado Lovers !!! 

Avocado on a plate is love

Amanda MacMillian of Health.Com says : 

A new review of scientific literature suggests that eating avocado may help prevent metabolic syndrome. Dubbed “the new silent killer,” metabolic syndrome is the term used to describe a combination of three or more risk factors for heart disease and diabetes (like high blood pressure, high triglycerides and large waist circumference).
The review, conducted by Iranian researchers and published in the journal Phytotherapy Research, looked at 129 previously published studies examining the effects of avocado consumption on different components of metabolic syndrome. Most of the studies involved the fleshy part you’re used to eating, but some also included avocado leaves, peels, oil, and pits.

The researchers concluded that avocados have the most beneficial effects on cholesterol levels and that consumption of the creamy fruit can influence several different measurements: LDL (bad) cholesterol, HDL (good) cholesterol, triglycerides, total cholesterol and phospholipids.

That’s not all, though. “The lipid-lowering, antihypertensive, antidiabetic, anti-obesity, antithrombotic, antiatherosclerotic, and cardioprotective effects of avocado have been demonstrated in several studies,” wrote the authors, and most of those studies recommend eating the fruit on a daily basis. In other words, avocados can help fight pretty much every aspect of metabolic syndrome.

“This is just yet another study to show that avocados truly deserve superfood status,” says Health’s contributing nutrition editor, Cynthia Sass, RD, MPH. Sass was not involved in the review, but says it includes an “impressive range of studies.”

Sass points out that avocados can help stave off belly fat, the most dangerous type of fat to carry. And even though they’re high in healthy fat compared to other fruits, it’s hard to go overboard and eat too much. “Fortunately avocado is very satiating,” she says. “It’s almost like they have a built-in stop-gap.”
Research also shows that people who eat more avocados weigh less and have smaller waists than those who don’t, even when they don’t consume fewer calories overall. “This is yet another example of how not all calories are created equal,” Sass says.

Avocados are also good sources of antioxidants, fiber, vitamins, and minerals, in addition to their heart-healthy monounsaturated fats. And, as the review notes, they’re generally safe and better tolerated than synthetic medications.

Want to add more avocado to your regular diet? Besides using the fruit to make guacamole and trendy avocado toast, you can also whip it into smoothies, add it to omelets and salads, and—with a little seasoning—use it as a topping for sandwiches, soups, fish, chicken or pizza. Avocado can even be used as a replacement for butter in baking recipes, and its creaminess makes it a good base for desserts like ice cream and pudding.

“Avocado blends well with both sweet and savory ingredients, and provides the satisfaction factor that makes dishes decadent,” Sass says.

While the study looked at several parts of the plant, Sass recommends sticking with the flesh for now. “We don’t yet know enough about the safety of eating pits and peels,” she says.

Love this Article from Time Health originally by 

Don’t go to catch “Dijo Le Bophelo” tonight at 6 pm on Sabc 2 for all things Food & Health ! 

#Food #Health #Sabc2 #Time #KHAFS #Khabodacious #Avocado 

May 30, 2017 Khabonina Qubeka

Lentswe Bhengu our Fave Chef says he is a “Retired Suite Turned Chef that still rocks a Suite” !!! AMEN 🙏🏾 @IamLentswe is a #FoodEntertainer ! His massive career includes Televison shows like : “#AfricaOnAplate , #GreatSAbakeOff , #FlavaQueens currently on @Etv ! 

Flava “King” Lentswe on #KHAFS

We are honoured to have him on 

#KHAFS this season ! Catch him on the Show TODAY #FitnessTues at 13:00 on #KhabodaciousTV on @YouTube ! 

#Health #Food #Chef #Love #Etv #FlavaQueens 

April 18, 2017 Khabonina Qubeka
10 Benefits of the Yoga handstand

#Sirsasana or #Headstand is one of my favorite postures, and has been for many years. There was a time when I would request a headstand at every session I went to whenever the instructor asked us what we wanted to work on. LOL ! 

This posture may seem like just a fun party trick, but it is actually so much more. The health benefits of headstandand its variations are many.

Before you begin, remember that while you are learning head stand it is best to practice with a teacher until you find your bearing. This posture is healing, but only if you are doing it properly and safely. If you have any neck or back issues, you will most likely want to skip this posture until you are recovered. It is also commonly advised not to go upside-down if you are on your moon cycle or pregnant. If you have a healthy neck and back and know this pose, here are top ten health benefits of Headstand!
1. Relieves Stress

Headstand is known as a cooling posture, meaning that it helps you to draw your attention inwards. This posture is extremely helpful if you are having anxiety, stress, fear or otherwise worrisome thoughts. Combine headstand with long, slow breathing and you have a recipe for stress relief.
2. Increases Focus

When you turn upside down, you are increasing the blood flow to your brain. This can help to improve mental function, and increase you sense of focus.Along with helping to reduce fear and worry, this posture will improve your ability to keep your mind sharp and clear.
3. Improves Blood Flow To The Eyes

When you flip over, you will be sending extra oxygen and nutrient rich blood to the head, and that means more will be getting to your eyes. This can help to prevent macular degeneration and other eye issues.
4. Increases Blood Flow To The Head And Scalp

Headstand is an awesome posture if you want to optimize the nutrient flow to your head and scalp. You can help your body deliver extra nutrients and oxygen to your scalp, thereby improving nutrient delivery to your hair follicles by turning upside down. You never know, perhaps a consistent headstand practice will help you grow a more luscious head of hair!
5. Strengthens Shoulders And Arms

While you are holding yourself up in headstand, you should be pushing down into the ground with your forearms, utilizing the strength of your arms, shoulders and back to keep the pressure off of your head and neck. This is an awesome posture for improving upper body strength and muscular endurance.
6. Improves Digestion

When you allow the effects of gravity to be reversed on your digestive organs, you will help to move stuck material, release trapped gases, as well as improve blood flow to the all important digestive organs — increasing nutrient absorption and delivery to your cells. Again, if you combine headstand with focused belly breathing you will have a double whammy effect.
7. Helps To Flush Out The Adrenal Glands

Going upside-down will squeeze your little adrenal glands, which are responsible for the production of those so-called stress hormones. The cleaner your adrenal glands are, the more optimal they will function. This will help you to adapt to stress better!
8. Decreases Fluid Build-Up In The Legs, Ankles, And Feet

Edema in the legs is no fun, and it can happen if you tend to spend long hours on your feet. Reversing the effects of gravity on your bodily fluids will help to flush out built up water in the legs, relieving the uncomfortable feeling of edema.
9. Develops Strength In The Core Muscles

Headstand is a major core workout. You will rely on your core strength to hold your legs up and keep your balance throughout the pose. Having a strong core makes you more durable and less prone to injury in yoga, and in life overall.
10. Stimulates The Lymphatic System

Your lymph system can also be called your garbage dump system. This network of nodes and fluids help to remove waste products from your blood. When you flip onto your head you will be directly stimulating your lymphatic system and thereby helping to remove toxins from your body.

Sirsasana is definitely not a pose I would recommend you get into on your first day of learning and practicing yoga. But I do highly recommend you keep at it because it’s a great posture with tons of benefits! 
So … my fellow #Yogis … What’s YOUR take on headstands ?! 


Info : DoYouYoga 

#Health #Fitness #Yoga #Headstand #Africa