"Spotlight on Men Who Prioritize Their Mental and Physical Health (Featuring Nkosinathi)"

Nkosinathi pictured above :

Welcome back to another episode of The Skinny Chef Weekly Blog! First, I want to express my deepest gratitude and appreciation to all who took the time to read my last blog. It received the most views to date, and for that, I am truly thankful. Onwards and upwards!

This week, we're diving into an inspiring topic: men who manage to keep their mental and physical health in check despite the pressures of their busy lives. We all know how tough it can be for men to open up about their emotions, often leading to bottled-up feelings. The three most common triggers for mental health issues in men are financial stress, work pressures, and health concerns.

Everyone deals with life's challenges differently. For those who read my previous blog on intermittent fasting, you know I use a supplement called Irish sea moss to boost my energy during my 16-hour fasting routine. That's my nutritional aspect covered, right?

So, what do I do for my personal therapy? For me, being in the kitchen is a weekly ritual. No matter how hectic my week gets, I always find time to make fresh pasta. I know what you might be thinking—making pasta? But for me, it's the most therapeutic activity ever! It allows me to destress completely and gather my thoughts. It's a beautiful thing!

Now, let's dive into this week's exciting feature. We have a special guest who has graciously taken the time to share his life and routines with us. Let's welcome Nkosinathi, a man who truly embodies the balance of mental and physical health.

Skinny Chef: Hey Squire, thanks for joining us. So let's kickstart with a bit of background about yourself.

Nkosinathi: I was born and bred in KZN, Durban—a city where the sun never sets. I grew up in Ethekwini, in the dusty streets of KwaMakhutha township, where spending time outdoors was standard for us boys. We explored the streets kicking made-up soccer balls, hunting birds in the bush, and visiting each other in the neighborhoods. Later in life, we moved to suburbia, where outdoor life looked different. This is where I started enjoying running and engaging in formal outdoor activities for fun and relaxation. I am widowed with three wonderful children (a young man and two teenage ladies). Workwise, I function as a management consultant focusing on leadership and organizational effectiveness.

Nkonsinati embracing fitness through his love for natural world :

Skinny Chef: What do you do to stay in shape, and how does it contribute to your well-being?

Nkosinathi: Nature is restorative to my soul, inspiring, and very relaxing. I enjoy day hiking, mountain biking, jogging (mostly park runs these days), and going to the gym. The gym has become a go-to place to encourage my daughters to keep healthy and fit, but I wouldn't classify it as something I enjoy—it's a necessary evil, so to speak! The key is moderation and variety. I don't obsess over fitness; I do it to enjoy it, not because I'm obsessed with it.

Skinny Chef: What tips can you share that work for you and can assist men in maintaining a mentally healthy lifestyle?

Nkosinathi: This is a complex question because people are impacted by various things, but I'll say this: knowing who you are and what is important in your life is a start to being healthy. Self-awareness is the beginning of self-management, and knowing your core values helps you make fulfilling decisions. For me, people and fun are core values. I enjoy being in good spaces with good people because it keeps me sane. I've learned to forgive quickly to have healthy relationships and live light-hearted. Being outdoors brings me peace and healing—so keeping an active outdoor lifestyle adds value to my mental health. Men need to normalize therapy because many haven't been taught how to process emotions healthily. Therapy helps in processing trapped emotions, which is crucial for maintaining mental health.

Nkosinathi enjoying the outdoors with his family :

Skinny Chef: Wow, well said, Squire! So, let's lighten the mood a little. What's your favourite food to eat?

Nkosinathi: I'm blessed not to have a sweet tooth at all, so sweet things seldom find their way to my mouth. I generally gravitate towards healthy eating because I enjoy more bitter, spicy foods. My diet consists mainly of proteins (meat and beans), greens (vegetables), and very little starchy food. My favourite dish is Thai food. I enjoy a good salmon breakfast, but lately, I seldom eat breakfast. Beer drinking is my vice!

Skinny Chef: Okay, that sounded great until we got to beer drinking as a vice! You do realise this is a healthy food blog, right? Take us through your daily meals minus the beer in between!

Nkosinathi: I mainly eat two meals a day if I'm disciplined. Breakfast has fallen out of my standard meals. I start my day by drinking 500ml of water, followed by coffee or some healthy tea concoction. But water is a constant throughout my day to keep me full. Lunch varies but usually includes some protein with greens or a treat of cow's or sheep's head with dumplings and mixed veggies. Early supper is my standard daily meal, involving protein, vegetables, and grains. We do takeaways now and then—mostly Thai food for me and burgers or pizzas for the girls.

Skinny Chef: Nice one, Squire. I really enjoyed you sharing with our readers. So there you have it, folks. A man who makes it a priority to take care of his mental and physical health. This was so dope that I feel I have to leave you all with a special recipe from my book! It's still winter, so this will go down well: braised lamb shank with gluten-free handmade pasta.

Gluten Free Pasta Lamb Shank Ragu

Gluten Free pasta Lamb Shank Ragu:

Braised Lamb Shank

• 600g lean lamb shank

• 50ml olive oil

• 50g white onion, finely chopped

• 50g carrots, finely chopped

• 50g celery, finely chopped                                                              

• 125ml red wine

• 30g tomato paste

• 125ml almond milk

• Salt and pepper to taste

• 1 teaspoon fresh thyme, chopped

• 3 garlic cloves

• 1 cup tinned whole peeled tomatoes

Serves 1

Method

1. Place a large, heavy-bottomed sauce pan over medium heat. Add olive oil and the lamb shank, and fry on all sides until golden brown. Transfer the meat into an oven-proof dish and set aside.

2. Add more oil to the pan, add onions, carrots, celery, garlic and fresh thyme and cook until onions are translucent. Add the tomato paste and sauté for 5 minutes more, stirring occasionally.

3. Return the meat to the sauce pan, turn up the heat and pour in the red wine. Cook on a high heat for 2 minutes, then add the tinned tomatoes, transfer to a large baking tray and cover with tin foil.

4. Leave the lamb shank to braise in the preheated oven at 180°Cfor at least 3 hours.

5. Check the meat after braising for about 2 ½ hours; the meat must not be excessively dry. If it is dry, add almond milk and cook for a further 30 to 40 minutes.

6. Cook the almond pasta in boiling water for 3 to 4 minutes, stirring occasion- ally. Drain the pasta in a colander and gently toss it with a bit of olive oil to keep it from sticking together. If serving immediately, serve with the lamb shank ragu, and top with grated parmesan. The ragu can also be stored for up to three months in the freezer.

Homemade Gluten Free Pasta

•   2 cups fine blanched almond flour

•   ½ cup tapioca flour, plus extra for rolling

•   ¼ cup rice flour

• 1 teaspoon of xanthan gum (an important ingredient so the pasta doesn’t flake or break while cooking). An alternative to xanthan gum is psyllium seed husks (use a tablespoon of psyllium for this recipe)

•   ¼ teaspoon salt

•   4 large eggs

•   2 teaspoons olive oil

•   Serves 4

Method

1.  In a large bowl or the bowl of a stand mixer, whisk together the almond flour, tapioca flour, rice flour, xanthan gum (or psyllium seed husk) and salt.

2. Create a well in the middle of the flour and crack the eggs into the middle. Add the olive oil.

3. Use the dough hook of the stand mixer on low speed to gently combine the eggs with the flour. If you are doing so by hand, use a fork to lightly whisk the eggs together in the middle of the well, then begin mixing it all together with the flour.

4. Once all ingredients are well mixed, use the dough hook or your hands to knead until it forms a dough.If you’re using your hands, it will be quite sticky, so coat them in tapioca flour to knead.This dough is softer than traditional pasta. Let the dough rest in the fridge for 30 minutes.

5. Roll the dough into a ball, dusting it in tapioca flour, and lightly flatten it into a disk. Cut into six pieces and wrap each piece in plastic wrap.

6. Bring 3quarts/12 cups of water to the boil in a large pot with a teaspoon of salt.

7. One piece at a time, press the dough with your hands on a tapioca-floured surface until it is as thin as you can make it, keeping the other pieces in plastic wrap under a towel.

8. With a pasta roller or rolling pin, roll out each piece into a thin sheet, lightly dusting both sides with tapioca flour each time you pass it through the rollers. If using the pasta roller attachment, send the dough through setting 7, fold it in half, and then send it again. Repeat until it feeds through smoothly, then reduce the thickness one stop and roll to a 6, 5, 4, and 3 thickness levels.

Dust each side with tapioca flour before cutting. If rolling by hand, heavily cover your surface in tapioca starch and roll it until it is very thin.

9. Either by hand or using the fettuccine cutter attachment of the pasta roller, cut each sheet into noodles. To do so by hand, dust both sides with tapioca flour, fold it up lightly on itself, and cut into thin strips.

Place noodles in a nest on a tapioca-floured baking sheet while rolling out the rest. (If storing, place uncooked noodles between sheets of parchment paper in a freezer-proof bag. You can cook frozen noodles straight out of the bag without defrosting).

10. Once fresh pasta is cooked, drain through a colander and combine with the lamb shank to serve

Thank you for reading this week's blog. Same time, same place!