LIVING FIT M A K I N G H E A LT H Y L I V I N G E A S I E R
PIVOT YOUR TRAINING PLAN
DISCOVER A WORLD OF
PROTEIN OPTIONS
WHAT TRUE HEALTH REALLY MEANS e key to living fit
HOLISTIC HEALTH LEANER. Stronger. Healthier!
FREE
EATING FOR IMMUNITY
TO DIS-CHEM BENEFIT MEMBERS
WINTER 2020
Non-Benefit Members: R49.95 (VAT INCL) Scan your Benefit Card at till point for this issue free
IMPROVED JOINT HEALTH
DCLF
09 Welcome 10 Highlights 12 Store finder 16 News 30 Tech trends 34 Recipes
Winter 2020
LIVINGFIT
CONTENTS Lifestyle & Health
36 Feature
Acid & alkaline balance
40 Nutrition
Ancient grains dominating modern diets
46 Expert Q&A
What are the best foods to eat for optimal health and vitality?
94 50
50 Life in the fit lane Stacey Holland shares her fitness journey
114
56 Transformation Fundiswa’s sizzling slim down
60 Feature Eating for immunity EATING FOR IMMUNITY
What to do
MEET THE TEAM Ashley Butler
Registered nutritionist and serves as Dis-Chem’s national nutrition and wellness expert.
Lisa Raleigh
Lifestyle and wellness expert, exercise specialist, Biogen ambassador.
Christelle Bekker Dis-Chem’s National Technical Compliance Manager, ensuring quality assurance requirements.
118 INSIDE THE
NUTRITION POUCH OF THE PROS 80 Expert Q&A
Should I use a weightlifting belt?
82 Feature
Winter workout survival guide
88 CrossFit
The power of plyometrics
102
94 Supplements
Different protein options and what they do
BALL & BAND WORKOUT
102 Workout
Ball & band workout
112 Expert Q&A
How to react to an injury
114 Supplements Joint support
118 Feature
Inside my nutrition pouch with the pros
126 Coach’s corner Pivot your training plan - Covid-19
DIFFERENT PROTEINS
A good protein supplement is a mainstay in every nutrition plan. HERE’S THE DIFFERENCE!
94
Landie Greyling
Mark Wolff
Wayne Taylor
An elite South African trail runner, Biogen-sponsored athlete & running coach.
An endurance coach, nutrition & physiology expert with 20+ years’ experience & a 32Gi co-founder.
Founder and head coach at WT Human Performance.
COMING SOON
COMING SOON
CREATE YOUR ULTIMATE HOME GYM! ALL PRODUCTS COME WITH ONLINE EXERCISE GUIDES AND WORKOUT PLANS
Versatile
Affordable
Wide variety
Get the most from each workout. All our training equipment can be used for full-body workouts.
With more than 16 lines to choose from, you can grow your collection as it suits your pocket.
From basic to advanced workouts and recovery aids - our range includes everything you need.
www.livingfit.co.za Idischem_livingfit
Living fit in lockdown...
S
INCE OUR LAST DIS-CHEM LIVING FIT EDITION, our world
winter flu season. A proactive and holistic approach to health and wellness will be vital as lockdown restrictions ease, and we start circulating back into society while maintaining that mandatory social distancing, of course.
has fundamentally changed due to the devastating health and economic consequences of COVID-19. While the loss of life and livelihoods have been devastating, this unprecedented crisis has reframed how important our health is. Making healthy choices has never been more important. But the national lockdown has made this increasingly difficult with gyms and fitness facilities closed, races cancelled and group exercise forbidden. Add in the general stress of the situation, irregular routines in lockdown living, poor eating habits and additional commitments like homeschooling, and it’s easy to understand how we can lose our motivation to maintain a healthy lifestyle. But the Living Fit team is here for you, and raring to get you back on track. In this issue we’ve got some much-needed motivation and inspiration, as well as insightful and helpful information to get you through these challenging times, and the
Living fit in these unprecedented times will require some adjustment and the right mindset. But if we approach it like any other challenge – with resolve, dedication and a solid plan – I’m certain we can all make the best of this difficult situation. And that’s what this issue is all about. It’s got everything you need: Immunity-boosting diet, lifestyle and supplement tips; tasty recipes to keep your taste buds happy and your waistline in check; and a challenging and effective home workout plan that will reignite your motivation to exercise. So, let’s rekindle that fitness fire together! We’re with you all the way through this crisis.
Yours in health and performance,
Greg
Greg Hendrikz National Senior Buyer - Sports Nutrition
LIVING FIT dischem.co.za/livingfit 9
DCLF
LIVING
YOUR COVID-19 BOUNCE-BACK STARTS HERE!
C
hallenging times call for innovative and extraordinary measures! And this edition of Dis-Chem’s Living Fit is brimming with practical tips and ideas to help you stay fit and healthy. Top athletes and fitness fanatics share how they’re keeping fit and active while gyms and training facilities remain closed, and #fitfluencer Stacey Holland unpacks her approach to holistic health and wellness. We share effective at-home training approaches so you can maintain those gains and keep lockdown weight gain at bay. We’ve also got your nutrition needs covered with winter warmer and immune-boosting recipes packed with healthful ingredients, as well as supplement insights to help you manage stress, support your body, and support your immune system through the cold and flu season. It’s everything you need to survive a winter season in lockdown. WE RECOMMEND: Get on the grain train – page 42 Eating for immunity – page 60 Winter workout survival guide – page 82 Pivot your training plan – page 126 Stay at home ball and band workout – page 102
Yours in fit living,
The Dis-Chem Living Fit team
FIT
DISCHEM.CO.ZA/LIVINGFIT Living Fit Magazine is published on behalf of by
(Pty) Ltd
Publisher: Tanja Schmitz tanja@livingfit.co.za Managing Editor: Pedro van Gaalen pedro@livingfit.co.za Design: Joel Smith design@livingfit.co.za Advertising: sales@livingfit.co.za Copy Editing: Lauren de Beer Online Media: Rudy Mahabeer CUSTOMER CARE: Care-line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 08:00 to 16:30 careline@dischem.co.za Head Office: Cnr Le Roux & Stag Rd Glen Austin, Midrand, South Africa Price and product disclaimer
All products, prices and special offers displayed or advertised in this magazine were correct at the time of print. Pricing and product availability in-store or online are subject to change without prior notice. While every effort is made to ensure accuracy and relevance in this regard, Dis-Chem and Io Media accept no responsibility for pricing changes, discrepancies and typographical errors, and cannot be held liable for any potential loss, damage or expense incurred as a consequence. In instances of errors, Dis-Chem reserves the right to cancel offers advertised at the incorrect price. Additional restrictions may apply.
Content disclaimer
Dis-Chem Pharmacies (Pty) Ltd and Io Media (Pty) Ltd cannot guarantee the accuracy of the content in this publication, which is provided for general information purposes only – no part of it constitutes medical advice. No liability is assumed by Dis-Chem, Io Media, Living Fit or its contributors for the information provided in the magazine and actual product performance and efficacy may vary based on many factors. Readers are advised to discuss any exercise, dietary, supplement or nutraceutical interventions with a suitably qualified medical, exercise or nutrition expert for individualised advice. Dis-Chem and Io Media accept no responsibility for any direct or indirect loss, damage or injury readers may suffer as a result of using or relying on any information contained in this magazine. All rights reserved.
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tdischem_livefit idischem_livingfit fdischem_livingfit 10 Dis-Chem Living Fit
STORE FINDER AND SERVICES GAUTENG PHARMACIES JOHANNESBURG/ SANDTON Athol Oaklands 011 430-0600 Bedford Square 011 417-2600 Benmore 011 783-9715 Campus Square 010 612-0957 Carlswald 011 697-0800 Cresta 011 478-0101 Dainfern Square 011Â 469-9040 Eastgate Mall 010 541-0031 Ferndale Mall now open 010 541-0150 Fourways Mall 011 465-4420 Gandhi Square 010 612-0786 Killarney 011 486-9660 Mall of Africa 010 003-0056 Mall of the South 011 682-4900
Sunninghill 087 358-9792
Sunward Park 010 541-0023
East Point Mall 011 823-5315
The Local Choice 015 612-0509
The Glen 011 436-8740
ALBERTON Bracken Gardens 011 900-1525
Farramere 011 749-6900
NORTH WEST PHARMACIES
Festival Mall 011 975-3681
HARTBEESPOORT Hartbeespoort 012 253-9600
Verdi 011 446-1900 Victory Park 011 446-1960 Woodmead 011 233-0040 SOWETO Maponya Mall 010 003-7090 WEST RAND Clearwater Mall 011 831-2140 Cradlestone 011 668-6760 Krugersdorp 011 951-5800 Randfontein 010 612-0070 Roodepoort 011 768-5665 Valley View 010 612-0390 Westgate 011 767-4340 EAST RAND Albermarle 010 541-0027
Newmarket Mall 010 003-9993 SPRINGS Springs Mall 010 003-2904 VANDERBIJL PARK Vaal Mall 016 910-1000 Vanderbijlpark 016 985-9000 HEIDELBERG Heidelberg Mall 016 341-0204 The Local Choice 010 612-0021 VEREENIGING Three Rivers 016 454-7500 PRETORIA Brooklyn Mall 012 433-0440 Centurion Lake Mall 012 663-9363 Glenfair 012 472-8720 Hazeldean 012 809-4140
Glen Acres 011 391-2399 Greenstone 011 663-9900 Greenvalley 010 003-6214 Meadowdale 010 612-0357
POTCHEFSTROOM Potchefstroom 018 293-3890
Modderfontein 010 612-6394
RUSTENBURG Greystone Crossing 014 541-0046
Rynfield Terrace 010 003-9991
Rustenburg 014 537-6480
Sunward Park 010 541-0023
WESTERN CAPE PHARMACIES
ALBERTON Bracken Gardens 011 900-1525
CAPE TOWN Bayside 021 522-6140
Newmarket Mall 010 003-9993
Blue Route 021 710-1230
SPRINGS Springs Mall 010 003-2904
Canal Walk 021 551-5551
Wonderpark 012 549-9840 Woodlands 012 994-9292
Mondeor 011 680-5676
Bedford Square 011 417-2600
Jean Avenue 012 640-0600
Morningside 010 612-0950
Boksburg North 011 306-1500
Jubilee Mall 012 612-0070
Nicolway 011 267-8800
Carnival Mall 011 897-5620
Loftus Park 012 612-0285
Northgate 011 794-9433
East Point Mall 011 823-5315
Lynnwood Road 012 362-3633
Norwood 011 728-0940
Farramere 011 749-6900
Mall@55 Centurion 010 612-0109
Park Meadows 011 616-8933
Festival Mall 011 975-3681
Montana 012 523-9120
Park Station 011 221-2600
Glen Acres 011 391-2399
Menlyn Park Shopping Centre 012 003-0108
Randridge 011 792-5717
Greenstone 011 663-9900
Olympus 012 991-0044
Rosebank 011 772-1200
Greenvalley 010 003-6214
Raslouw 012 656-6340
Sandton 010 612-0481
Meadowdale 010 612-0357
Soshanguve 021 612-0250
POLOKWANE Savanah Mall 015 296-9000
Southgate 011 942-0920
Modderfontein 010 612-6394
The Club Surgical 012 612-0013
Platinum Park 015 297-1582
Strubensvalley 011 991-3600
Rynfield Terrace 010 003-9991
Wonderboom Junction 012 543-8900
Polokwane North 015 265-0300
12 Dis-Chem Living Fit
KLERKSDORP Klerksdorp 018 487-7300
MPUMALANGA PHARMACIES MIDDELBURG Middelburg 013 244-9800 NELSPRUIT Nelspruit 013 757-9383 White River now open 013 541-0002 SECUNDA Secunda 017 634-9460 WITBANK Highveld Mall 013 692-9500 LIMPOPO PHARMACIES
Cape Gate 021 983-1000 Central Park 021 003-2947 Claremont Cape 021 673-1480 Liberty Promenade Mall 021 003-0108 Mutual Park 021 612-0310 Noordhoek 021 784-4400 Sea Point 021 430-2100 Somerset Mall 021 850-5940 Table Bay 021 612-0172 Tygervalley 021 917-7500 Zeevenwacht 021 900-9160 GEORGE George 044 801-9800 York Street now open 044 108-0010
MOSSEL BAY Mosselbaai Mall 044 333-0074 PAARL Paarl Mall 021 863-5060 WORCESTER Worcester 023 346-5340 EASTERN CAPE PHARMACIES EAST LONDON Hemmingway 043 709-4400 JEFFREYS BAY Jeffreys Bay 042 293-4833 PORT ELIZABETH Baywest 087 359-0298 Cape Road 041 396-2600 Walmer Park 041 398-2200 NORTHERN CAPE PHARMACIES KIMBERLEY North Cape Mall 053 836-7700 UPINGTON Kalahari Mall 054 050-0956 FREE STATE PHARMACIES BLOEMFONTEIN Langenhoven Park 087 359-0924 Loch Logan 051 411-6140 Northridge Mall 051 778-0100 Preller Square 051 108-0095 KWAZULU-NATAL PHARMACIES BALLITO Ballito 032 946-8580
Ballito Lifestyle 031 612-0321 DURBAN Amanzimtoti 031 904-9550 Bluff 031 482-2700 Cornubia 031 612-0601 Gateway 031 612-0080 Glen Lucia 031 572-9950 Hillcrest 031 761-4380 Overport 031 203-0540 South Coast Mall 031 612-0070 The Pavillion 031 275-1820 Watercrest Mall 031 763-8400 Westville 031 279-1999 NEW CASTLE New Castle 034 940-0933 PIETERMARITZBURG Midlands Mall 033 328-3600 PINETOWN Pinecrest 031 612-0300 RICHARDS BAY Richards Bay 035 780-8840 NAMIBIA PHARMACIES SWAKOPMUND Swakopmund 002 64 833 300 400 WINDHOEK The Grove Mall 002 64 833 300 300 WALVIS BAY Walvis Bay 002 64 642 84300/1/4 Wernhill 002 64 812 320 100 NOW OPEN De Wiekus (Kempton Park) N1 City (Western Cape)
SERVICES KEY
HERMANUS Hermanus 028 050-2189
Dis‑Chem Direct Get free delivery nationwide of your chronic and prescription medication if you live in a 15km radius of your branch. Chronic medication can also be couriered by Dis‑Chem Direct. Email: direct@dischem.co.za Baby Wellness Clinics Baby Wellness Clinics offer a full spectrum of relevant services: * Weight, measurement, milestone and development assessments * All scheduled vaccinations * Nutritional timelines * Colic or breast-feeding problems Wellness Clinics Wellness Clinics in every branch are managed by qualified nursing practitioners who provide a wide range of general health services including: * Full lipid profile and HbA1c * Blood pressure monitoring * Glucose, hypertension and cholesterol testing * BMI measurement * Vitamin injections * Wound care (selected branches only) * Weight management * HIV screening and testing * Diabetic care * Professional advice and referrals
Dis‑Chem Skin Strategy Beauty Salon Available within Dis‑Chem stores, the skincare salons are manned by qualified beauty therapists who attend to your every need in a relaxing and professional manner. Packages available at our salons include: * Facials Soft laser / Biomagnetic Micro Dermabrasion / Schiatu * Manicures & pedicures * Medi heel * Slimming * Spray tan * Massages Back & neck / Full body / Pregnancy / Baby * Waxing & threading * Eyelash tinting * Nail make-overs Acrylic / Gel / Gelish Special packages and promotions periodically – enquire in store for details. Dis‑Chem Hair Salon Dis‑Chem Professional Hair Salons (currently available in store at eight branches – see directory alongside) offer professional advice on everything from hairstyles that suit the shape of your face, to the products stocked and which are best suited to your particular style kind of hair type. Phone to book an appointment for your haircut by one of our professionally-trained hairstylists. Dis‑Chem Wound Care Clinic Dis‑Chem Wound Care Clinics found in selected branches, are managed by qualified nursing practitioners who can address: * Wound care * Minor burns * Diabetic care * Stitch removal dischem.co.za/livingfit 13
LOYALTY BENEFIT PARTNERS
TOTAL Filling up at New a TOTAL service station just got more rewarding! Simply swipe your Dis‑Chem Loyalty Benefit Card when you’re paying for your fuel, and you’ll earn Benefit Points. For every litre of fuel you will receive 10 Dis‑Chem Loyalty Benefit Points. You can earn points on a maximum of three swipes per day. ONLY FUEL PURCHASES WILL EARN YOU BENEFIT POINTS.
BESTMED BestMed members earn additional Dis‑Chem Loyalty Benefit Points. To activate this offer, visit the Dis‑Chem customer service desk in store with your BestMed Medical Aid Card.
DISCOVERY HEALTHYCARE Members registered on the Discovery HealthyCare Benefit now get up to 25% cash back in Benefit Points with HealthyCare on a range of specialised products at Dis‑Chem that will help them live a healthier lifestyle.
LEGACY LIFESTYLE Lifestyle Members earn and redeem Legacy Rands by simply linking their Dis‑Chem Loyalty Benefit Card with their Legacy Lifestyle membership. To activate or for more information visit: www.legacylifestyle.co.za/ dischem.
If you do not have a Dis‑Chem Loyalty Benefit Card, please contact the Dis‑Chem careline, visit your nearest Dis‑Chem store or visit our website
www.dischem.co.za If you would like to speak to a customer care consultant, please contact us at: Care line: 0860 347 243 Telephone: 011 589 2200 Mondays to Fridays: 8:00 to 16:30 Email: careline@dischem.co.za
14 Dis-Chem Living Fit
MEDIHELP Medihelp Lifestages members can earn relevant Dis‑Chem Loyalty Benefit Points when they register to be a part of the programme. Visit www.medihelp.co.za for more information.
MOMENTUM MULTIPLY Multiply Wellness members earn points on their Dis‑Chem Loyalty Benefit Card based on their Momentum Multiply Status.
SCHOOL-DAYS®
When you’re a SchoolDays® member, every swipe of your Dis‑Chem Loyalty Benefit Card will save for your child’s education. Your everyday spend at Dis‑Chem will grow your child’s School-Days® bursary, and family and friends can also link their spend to the bursary. Signing up for School-Days® is easy! Simply SMS “Dischem” and your ID number to 45277 or sign up at www.schooldays.co.za/dischem.
THE DIS‑CHEM FOUNDATION The Dis‑Chem Foundation provides care and support to improve the lives of individuals within organisations. A beneficiary of the Dis‑Chem Loyalty Benefit programme.
WHAT OUR LOYAL CUSTOMERS DESERVE
SHOP SAFELY IN THE DIS‑CHEM ONLINE SHOP
If you are pressed for time, rather buy your cosmetics, fragrances, skin care, body lotion, bath products as well as health and wellness items from Dis‑Chem’s online shop! Best of all, Dis‑Chem online offers a range of safe payment options. There are so many reasons to shop online for your favourite health and beauty products. Dis‑Chem offers 3D secure payments (SA), delivery, an easy returns policy and multiple payment options. You have seven different payment options to purchase products online: Loyalty Benefit Points, eBucks, Pay on Collection (you can place your order and only pay when you come in store to collect), Zapper, Credit Card: 3D Secure, EFT and Discovery Miles. Click on the payment method icon (www.dischem.co.za) to find out more about each option. 3D Secure is a security measure aimed at protecting customers against credit card fraud when shopping online. The cardholder will need to register for the service, at no additional cost, and then use a password or use a One Time Pin for authentication when shopping online in future. When an e-commerce transaction occurs on a 3D Secure website, and the cardholder is paying using a credit card enrolled in 3D Secure, either the MasterCard or Visa pop up or
online security screen appears. The cardholder enters his/her 3D Secure password for authentication, and upon successful verification, the transaction is processed. Though verified by Visa and MasterCard SecureCode, credit cards can be protected against unauthorized use when shopping online. As the customer, you need to register yourself online or with your bank, and once activated, your card number cannot be used for purchases without your personal password. Certain banks automatically enrol their customers in the 3D Secure programme. Dis‑Chem Online delivers from Monday to Friday, between 08:00 and 17:00. Delivery (costing you a flat rate of R60 per order, or free of charge for orders over R600) takes three to five working days from when your order has been placed and paid for. If you are for any reason dissatisfied with an item purchased from our Online Store, you may return it to any Dis‑Chem store for a full refund, replacement, or exchange, provided you have the original tax invoice, items are returned within six months of purchase and the product has not expired within such time. It is the client’s responsibility to ensure the item is returned to the Online store. Please note there are laws prohibiting the return of medication.
Convenience, variety, no crowds and shopping in the comfort of your home has Dis‑Chem customers clicking for the items they need without even leaving their home. It’s that easy! With Dis‑Chem’s Click & Collect – available in all stores – you can pay for items online and collect in-store. Best of all, there is no additional cost to this service. We will send you an email and SMS once your order is ready to collect. Click & collect operational hours have been set up for your convenience. Weekday orders placed before 09:00 will be ready for collection from 13:00 the same day. If you order between 09:00 and 12:00 your order will be ready from 16:00 the same day and orders placed after 12:00 can be collected by 11:00 the following day. The service is also available on weekends and public holidays. Orders placed on Saturdays before 9:00 can be collected from 13:00 the same day, while orders after 9:00 can be collected from 13:00 on the following Monday. On Sunday and public holidays collection is from 13:00 the next working day. You will need to
OUR LOYALTY BENEFIT PROGRAMME
Because loyalty should be rewarded! Benefit even more from Dis‑Chem’s unbeatable prices by becoming a Loyalty Benefit Programme Member. Select an Interest Group and receive benefits and information to suit your specific needs and lifestyle. You can earn Loyalty Points on qualifying purchases every time you swipe your card in store at the till, or simply by shopping online. Join the Dis‑Chem Loyalty Benefit Programme by registering at dischem.co.za or by signing up in store. Also, by shopping at Dis‑Chem Pharmacies and swiping your Dis‑Chem Loyalty Benefit Card, not only do we reward you, but a percentage of all eligible purchases will be donated to the Dis‑Chem Foundation to assist worthy causes. Interest Groups include:
For Youth programme
Our new For Youth programme provides 18- to 25-year-olds with ongoing specials and benefits, all tailored specifically for their needs and aspirations. Sign up today and collect your new For Youth card to activate the benefits.
Dis‑Chem Partners
Accelerate your points with our host of banking, medical aid and pure loyalty partners. Find out more information on our website www.dischem.co.za or in store at the Customer Service desk.
take your order number with you when you collect your items. We will also ask you to present a valid I.D. such as a driver’s license, ID document/card or passport. You can send someone on behalf of yourself to collect, as long as they have the unique order number and they can verify your name, surname and ID number. The Click & Collect service is available seven days a week. You can include over-the-counter medications with your online shopping, but not prescription meds. For prescription meds you will need to go in-store to collect. In cases of chronic medication with a repeat script for six months, Dis‑Chem will contact you and remind you that your meds are due for collection, and ensure they are ready for collection at a branch convenient for you, or deliver them to your address. You can also download the Dis‑Chem app, scan in your prescription and collect from the branch of your choice. Please note there are laws prohibiting the return of medication. dischem.co.za/livingfit 15
NEW IN STORE
NPL Appetite Control
new
The natural active ingredients contained in NPL’s Appetite Control may help to reduce cravings and suppress appetite, which may assist with weight management. It may also facilitate normal blood sugar levels, while promoting overall energy.
PRODUCT NEWS
NPL Anabolic Whey
NEW IN STORE
NPL Anabolic Whey has been fortified with creatine monohydrate, glycine, taurine and ZMA, which may promote lean muscle growth and boost muscle recovery. With 27g of protein per serving, Anabolic Whey also contains high levels of BCAAs and other EAAs, which are required for muscle growth.
16 Dis-Chem Living Fit
NPL Night Time Burn This innovative and effective weight management supplement works while you sleep. Night Time Burn’s synergistic formula works to help with weight management and support deeper sleep without any harsh stimulants or artificial ingredients. Night Time Burn contains natural active ingredients that may temporarily promote relaxation and support the adrenal function.
NPL Elite Food Gainer Create the perfect anabolic environment for serious muscle growth, optimised recovery and increased strength. Elite Gainer contains seven types of high quality proteins, including whey protein concentrate, isolate and hydrolysate; soy protein isolate, milk powder, calcium caseinate and egg albumen. This protein combination supplies the body with fast, medium and sustained release amino acids. It is perfect for hard gainers, offering 1,100 calories per serving when mixed with water.
NEW IN STORE
USN Winner’s Edge Winner’s Edge is an on-thego immune-boosting isotonic sports drink. The formulation blends immune support, energy production and hydration by combining 500mg of vitamin C with a blend of electrolytes – calcium and magnesium – and carbohydrates to replenish glycogen. Available in Naartjie Crush and Exotic Berry flavours.
USN Vita C Super Immune Isotonic Vita C Super Immune Isotonic from USN is an immune-boosting drink that contains either a 1000mg or 500mg serving of vitamin C per bottle, along with potassium, calcium and magnesium. The 500mg drink is also suitable for children.
new
Available in Naartjie and Berry flavours.
ON SHELF NEW PRODUCT RELEASES NOW IN STORE
LF
Fitbit has launched its most advanced health & fitness tracker yet. PG28
The new Fitbit Charge 4™ features Fitbit’s most advanced combination of sensors and features, with built-in GPS and access to Spotify - Connect & Control to play your favourite playlists and songs during workouts. dischem.co.za/livingfit 17
NEW IN STORE
Authentically brewed organic kombucha now at Dis-Chem
xx
Lo Bros is a ‘living’ drinks brand that creates a unique range of organic and vegan-friendly sparkling soft drinks.
Lo Bros ferments organic green and oolong tea with sugar, water and symbiotic cultures of bacteria and yeast (SCOBY). This process ensures there are more than 100-million live cultures in every can, which includes different bacteria strains. All Lo Bros kombucha drinks are Certified Organic and contain just 2.5-3.2g of sugar per 100ml. They are also dairy and gluten-free. The range is available at select Dis-Chem stores in 250ml cans in Raspberry & Lemon, Ginger & Lemon, and Passionfruit flavours. If you have a Planet Fitness gym membership you can earn an additional 10% back in DisChem Benefit points when buying products from leading local supplement brands including USN, Supashape, SSN, Evox, Muscle Junkie and Biogen.
take 10 % back 18 Dis-Chem Living Fit
Existing Planet Fitness and Dis-Chem Loyalty Benefit members can simply swipe their Benefit card and earn the additional 10%. If you’re a Planet Fitness member but haven’t yet signed up as a Dis-Chem Benefit member, then simply sign up for your card in store or via the Dis-Chem app and start shopping. You can get your favourite supplements online or collect your card and shop in store. For more information, visit www.dischem.co.za.
NEW IN STORE
NEW IN STORE
new
Biogen Vitamin C 1000mg
Vitamin C is a powerful antioxidant. It has been shown to reduce the duration of the common cold, and to reduce the risk of developing a cold when the body is under stress or in extreme conditions, such as heavy training blocks or stressful work or life circumstances. And it can help to maintain normal immune system function during and after intense physical exercise. Vitamin C also supports energy-yielding metabolism. Available as Capsules or Liquid, which both provide 1000mg of vitamin C per serving.
Biogen Supreme Probiotic 9 Strain Probiotics may improve or normalise the microbial balance in the human intestines when ingested on a regular basis, thereby improving the functioning of the digestive tract. Biogen’s Supreme Probiotic product contains nine strains of beneficial bacteria that provide more than 5-billion colony forming units (CFUs) per dose.
Biogen Immuno Boost Effervescent Biogen Immuno Boost Effervescent is formulated with Echinacea, vitamin C, B-vitamins and zinc to help maintain good health, and contributes to normal immune system function.
NEW IN STORE
coming soon
Biogen’s new RAGE Pump NOS
Grumpy Monkey masks These triple-layer face masks include a 155gsm inner and outer layer, as well as an inner filter layer for greater barrier efficiency. The use of lightweight, soft fabrics, combined with moisture management and breathable features ensure a comfortable fit for everyday use. The masks are also washable and quickdrying, offering a practical solution. Sizes available for kids and adults.
a muscle’s forceBIOGEN’S NEW YOUR NEW generation capacity RAGE PUMP NOS SUPERCHARGED for more powerful IS AN UPDATED PRE-WORKOUT. contractions, and SUPERCHARGED greater nitric oxide PRE-WORKOUT. release to aid vasodilation. Caffeine True to its #beyourbest mantra, helps to increase workout intensity #TeamRed has developed another by delaying fatigue and increasing premium formulation to unleash muscle endurance. Added amino energy, focus, performance, acids like N-acetyl L-tyrosine and endurance and immense muscle L-theanine may increase mental pumps. The new formula includes alertness and focus to speed up GlycerSize® – a trademarked reaction time and enhance overall ingredient that supports performance to push through heavy improved hydration and nutrient lifts. The formulation also contains absorption by enhancing water vitamins and minerals that absorption in cells. This increase carbohydrate metabolism improves endurance for improved energy production, and performance, and to boost immune function. and delivers muscle At ONLY R33995 for 20 servings, fullness, vascularity there is little on the market that will and pumps. The energy blast deliver this level of performance stack contains various energyto support your best workout. boosting compounds, including Available exclusively from Dis-Chem taurine and more than 300mg of and, of course, www.biogen.co.za. caffeine. Taurine can increase dischem.co.za/livingfit 21
NEW IN STORE
NEW IN STORE
Nano Wave face masks THESE CERTIFIED, TRIPLE-FILTER, FULLY HAND-WASHABLE FACE MASKS ARE REUSABLE FOR UP TO 30 DAYS, OFFERING ONE OF THE MOST COST EFFECTIVE SOLUTIONS CURRENTLY AVAILABLE. A 30 GSM filter layer is reinforced by two nano foam filter layers, which provides greater barrier efficiency. Adequate ventilation via a one-way valve and comfortable, breathable material ensures easier breathing, even during longer periods of use. The masks also fit facial contours, with easy fit ear pieces for added comfort and wearability.
70% ALCOHOL
NEW IN STORE
Primal Hand Sanitiser Carry a handy and convenient bottle of hand sanitiser with you wherever you go to help protect against germs this winter. Using alcohol-based hand sanitisers regularly when you cannot wash your hands provides greater barrier efficiency. Use Primal Hand Sanitiser when soap and water are not readily available, while at work, out shopping, or in other public places.
22 Dis-Chem Living Fit
Exclusively available now at selected Dis-Chem stores.
93
149
calories
calories
20.6G
24.7G
PROTEIN
PROTEIN
0.5G
9.5G
CARBS
CARBS
ENERGY
4800MG BCAAS
149CAL
PER SERVING
93CAL PER SERVING
This low-calorie shake contains premium quality protein and minimal carbohydrates. Formulated with weight management and well-being in mind, this shake is enhanced with a prebiotic to promote gut health, and a multipurpose digestive enzyme complex called DigezymeÂŽ to improve absorption and aid digestion.
ENERGY
250MG L-CARNITINE
This meal replacement shake boasts a unique formulation ideal for weight-conscious individuals who want to tone and achieve a lean physique. Includes active ingredients such as L-carnitine, which help the body to metabolise fats. Fortified with prebiotics to promote gut health, as well as a digestive enzyme complex to optimise absorption and aid digestion. A vitamin and mineral stack rounds off this formulation to help maintain overall health and well-being.
THINK LEAN
EXCLUSIVE TO
www.primalsa.co.za I primalsportsnutrition f Primalsa
With
PREBIOTIC
+
DIGESTIVE ENZYMES
NEW IN STORE
COMING SOON
First Choice High Protein Recovery drink
CONSUMING CARBOHYDRATES AND PROTEIN TOGETHER BENEFITS THE REFUELLING PROCESS AND CONTRIBUTES TO MUSCLE DEVELOPMENT, AND MILK NATURALLY CONTAINS BOTH. First Choice High-Protein Recovery drink is a milk-based high-protein recovery drink aimed at individuals who need to replenish their energy and require balanced nourishment on the go. This recovery milk drink contains 21g of protein per 250ml serving. Available in Banana Crème, Chocolate Milk and Peanut Butter flavours from selected Dis-Chem stores.
21g
PROTEIN
USN releases vegan-friendly RTD USN has created a tasty ready to drink (RTD) vegan shake that can fit into your lifestyle and help you reach your goals. The new USN Trust Vegan Protein Drink provides 15g of protein and just 1.3g of sugar. It contains coconut milk and is suitable for keto diets. Available in Chocolate flavour at selected Dis-Chem Pharmacies.
Evox, Super C collaborate on flavour innovation
coming soon 24 Dis-Chem Living Fit
YOU CAN NOW FIND EVOX’S POTENT PREWORKOUTS ALPHA PRE-SURGE EXTREME AND ALPHA PRE-LIT EXTREME IN A SUPER C FLAVOUR. Get the original energy sweet taste in your favourite intense pre-workout products at select Dis-Chem stores nationwide from end June!
NEW IN STORE
New from Philips this season
Trim, edge and shave any length of facial hair with complete comfort and convenience using the Philips OneBlade.
OneBlade
new
Free yourself from the hassle and pain of less effective shaving, trimming and edging tools and create whatever look you want with ease. The OneBlade’s revolutionary hybrid technology integrates a fast-moving (200x a second!) blade with a dual-protection system that integrates a coating for a smooth glide and rounded polymer tips to guide the hairs. OneBlade offers a more comfortable shave as it does not cut too close. The replaceable OneBlade lasts up to 4 months. Shave wet or dry, with a rechargeable battery that delivers 45 minutes of constant performance.
USN Havana Qhush GET EXTREME ENERGY AND FOCUS FROM USN’S LATEST ENERGY JUICY. Havana Qhush is packed with vitamin B to provide energy and assist the body with normal energy-yielding metabolism, with a high caffeine content for focus, energy and motivation. Taurine is an amino acid and antioxidant which is important for the transformation of food into energy, and which contributes to the total antioxidant capacity of the body, while nicotinamide contributes to the reduction of tiredness and fatigue.
MoistureProtect Hairdryer With 2300W of drying power and six speed settings, the Philips MoistureProtect Hairdryer makes drying and styling hair quick and easy. An infrared sensor continually measures the optimal temperature for gentler drying and beautiful hair that is protected inside and out. The intelligent sensor measures your hair’s temperature while you dry to prevent moisture loss and cuticle damage. This ensures that you preserve its natural moisture and boost shine. dischem.co.za/livingfit 25
FEEDBACK
IN THE NEWS
NPL crowns transformation challenge winner THE NPL THERMO CUTS 12-WEEK CHALLENGE STARTED IN JANUARY.
Entrants received a free 12-week eating plan to use in conjunction with their NPL Thermo Cuts Black fat burner and set to work transforming their bodies and lifestyles. Three months later, two contestants emerged as the front-runners based on their incredible results. Tiaan Geissler lost more than a kilo a week to shed an astonishing 13.3kg. He also reduced his body fat by 10%. However, it was Kerry Weller’s transformation that secured the grand prize. Kerry was ultimately chosen because she not only lost fat but also increased her lean muscle. And she shifted her mindset and embraced a new lifestyle to become a healthier and happier person overall, which is what NPL values as a brand. “I loved the whole experience but, I must be honest, it was so tough to keep going and train in lockdown. Thankfully, NPL gave me a lot of motivation to train at home,” explained Kerry. Her commitment earned her the R20,000 grand prize, while Tiaan received an NPL product hamper as the runner-up. For more info, visit www.npl.za.com/thermo-fatlosschallenge.
remember
summer bodies are made in winter!
26 Dis-Chem Living Fit
NPL Thermo Cuts boasts an advanced formulation designed to promote and accelerate fat metabolism. Each active ingredient has been meticulously selected to work in synergy to stimulate a thermogenic (metabolismboosting) and lipotropic (fat-reducing) response.
LIFESTYLE
In focus: Millet MILLET IS AN ANCIENT GLUTEN-FREE CEREAL GRAIN THAT IS HIGH IN PROTEIN, FIBRE AND ANTIOXIDANTS. IT IS ALSO A BENEFICIAL SOURCE OF PHOSPHORUS, MAGNESIUM, FOLATE AND IRON.
A 1 cup (174g) serving of cooked millet provides: CALORIES
207
CARBS
41g
100x PLANT POWER If you’re looking for the ‘GREENEST’ protein source, consider micro-algae.
These single-celled aquatic organisms produce more protein per hectare per year than other popular plantbased sources, including soybean and pulse legumes, and deliver yields that are more than 100 times greater than animal-based proteins like beef, eggs and dairy.
FIBRE
2.2g
PROTEIN
FAT
LIFE 6g
1.7g
DE-SALT YOUR DIET
5g a day is the World Health Organization’s maximum recommended salt intake for adults, with excessive intakes linked to high blood pressure. A study by University Hospital Bonn researchers has also found that an additional 6g/day weakens the immune system.
Trending ACCORDING TO A STUDY PUBLISHED IN FEBRUARY 2020 IN NEUROLOGY®, THE MEDICAL JOURNAL OF THE AMERICAN ACADEMY OF NEUROLOGY, PEOPLE WHO EAT A VEGETARIAN DIET RICH IN NUTS, VEGETABLES AND SOY MAY HAVE A LOWER RISK OF STROKE THAN PEOPLE WHO EAT A DIET THAT INCLUDES MEAT AND FISH.
ESTYLE PREVENTION IS BETTER THAN CURE.
in this section RECIPES
Winter warmers...34
FEATURE
Acid & alkaline balance...36
NUTRITION
Ancient grains ...40
TRANSFORMATION
Fundiswa’s sizzling slim down...56
FEATURE
Eating for immunity...60
NEW THE PERFECT EVERYDAY WEARABLE
This combination delivers everything you need and want in a health and fitness tracker, paired with essential smart features to manage your day and stay connected, but not distracted, right from your wrist. Its sleek, lightweight, swim-proof design is comfortable for all-day and night wear, featuring an inductive button, a scratchresistant screen, a bright, crisp touchscreen display that is easy to view in natural light, and up to seven days of battery life.
Fitbit has launched its most advanced health & fitness tracker yet. The new Fitbit Charge 4™ features Fitbit’s most advanced combination of sensors and features, with built-in GPS and access to Spotify - Connect & Control to play your favourite playlists and songs during workouts. 30 Dis-Chem Living Fit
A NEW DIMENSION WITH GPS TRACKING
As the first Fitbit tracker with built-in GPS, users can leave their phone at home and access optimal performance metrics for activities like running, walking and other outdoor excursions. Users can track pace and distance in real-time, with 20+ goal-based and seven GPS-enabled exercise modes, including a new workout mode for outdoor activities like hiking, running or walking. After completing a GPS-enabled workout, the device syncs with a compatible smartphone to provide a GPS-powered heat map in the Fitbit app®. This shows users their workout intensity, based on different heart rate zones along their route.
FEATURES* Built in GPS SmartTrack® automatic
MORE CONTENT FOR USERS
Cardio Fitness Level and Score Floors climbed Reminders to Move every hour Female health tracking Food, water and weight logging
PERSONALISED HEART RATE METRICS WITH ACTIVE ZONE MINUTES The Charge 4 includes Fitbit’s latest innovation, Active Zone Minutes. By leveraging Fitbit’s PurePulse® 24/7 heart rate tracking functionality, this feature offers a new personalised standard based on a user’s resting heart rate and age. The Active Zone Minutes feature tracks any workout, measuring the time you spend in each heart rate zone against a weekly target of 150 active minutes. You’ll receive realtime alerts on your wrist each time you change zones so you can push harder or scale back to make your workouts more efficient. A detailed summary of your heart rate zones will also appear in the Fitbit app, including progress toward your goals.
Play your favourite playlists and songs during workouts.
PACKED WITH ADDITIONAL FEATURES
The Charge 4 also features a relative SpO2 sensor, which powers Fitbit’s Estimated Oxygen Variation Graph in the Fitbit app, and may indicate variations in your breathing during sleep. On-screen call, text, agenda and app notifications keep users in touch, while secure payments from your wrist are now also possible with Fitbit Pay™, with nearly 500 issuers at retailers in 44 countries and 10 transit systems worldwide, including Discovery Bank, FNB and RMB Private Bank, Investec and Nedbank.
SLEEP BETTER AND ACHIEVE YOUR GOALS
Fitbit’s leading sleep features are included in the Charge 4 to help you understand and improve your sleep. Previously only available on Fitbit smartwatches, smart wake uses machine learning to wake you at the optimal time. Sleep Score provides deeper insights into your sleep with a daily look at the quality of your sleep, which is now available on-wrist with the Fitbit Charge 4.
For more guidance and motivation, Fitbit Premium now includes new content with programs and workouts from brands like barre, Down Dog and Physique 57, as well as mindfulness tools, challenges and more. Along with 40 new pieces of free content, and 16 workout programs that include strength training, gym cardio and mindful eating tailored to your goals, fitness level, schedule and preferences, Premium members will also enjoy access to other helpful content. Fitbit will soon offer workouts for both free and Premium users to help you reach your Active Zone Minutes goal. As the first Fitbit tracker with Spotify – Connect & Control, the Charge 4 helps you stay motivated with your favourite playlists and songs with easy-to-access music controls that let you choose the music output, play, shuffle and skip content, and like songs right from the wrist. Fitbit is offering a free 90-day trial for new Premium users. With the launch of new tools, software and content, the Fitbit platform offers even greater value for users who want to manage their overall health. LF Pricing and availability
The Charge 4 is available at Dis-Chem stores for R2,999 in Black, Rosewood. The Charge 4 Special Edition will be available at a later stage Lifestyle 31
lifestyle
LIFESTYLE RECIPES
NO-BAKE TREATS HEALTHY ALTERNATIVE
Together with 13 essential vitamins, 7 minerals and 19 amino acids, Smart Oats® and Ancient Grains is a delicious choice for making healthy treats.
Perfectly portioned peanut brownie protein balls!
FUTURELIFE® CHOCOLATE PEANUT BROWNIE PROTEIN BALLS
FUTURELIFE® Smart Oats® and Ancient Grains is a formulated blend of 5 whole grains, including steel cut oats and ancient grains, combined for their inherent goodness. Each grain is carefully prepared to retain its whole grain properties and variety of fibres, providing a wholesome source of protein and fibre. 38% Reduced Sugar Source of Protein 43 Nutrients High in Fibre
32 Dis-Chem Living Fit
Ingredients
1 Cup FUTURELIFE® Smart Oats™ 1 Can Black Beans 2 Scoops Chocolate Whey / Plant Protein Powder ⅓ cup Cocoa ½ cup Maple sypup 3 Tbsp Coconut Oil (softened) 2 Tbsp Peanut Butter ½ Tsp Baking Soda Pinch of salt Coconut flakes / shavings (for the coating)
How to make it Rinse and drain the black beans. Blend them in until smooth (they might appear grainy, that’s fine). In a cup, soften the coconut oil and peanut butter together and add to mixture. Add all the other ingredients and blend until smooth. The mixture should stick together easily when rolled without being overly sticky. Using a tablespoon, scoop portion and roll between your hands to form balls. Once you have a round ball formed, proceed to roll it in coconut flakes. Set aside on a plate and repeat with remaining batter. Place in freezer for one hour. Store balls in an airtight container or in the fridge for extended periods. LF
lifestyle
LIFESTYLE RECIPES
HEARTY & HEALTHY WINTER RECIPES Enjoy some comfort eating without the guilt this winter with these flavoursome and hearty recipes. They’re guaranteed to warm you up this winter.
Tomatoes are a rich source of potassium, an important electrolyte that regulates fluid balance and hydration in the body, normalises renal function and helps to balance the body’s pH levels.
TOMATO AND BASIL SOUP Ingredients
1kg tomatoes, cut lengthwise ¼ cup extra virgin olive oil 1 tsp Lifestyle Food Himalayan Crystal Salt 1½ tsp ground black pepper 2 onions 1 can sliced tomatoes, with the juice 4 cups fresh basil leaves 1 cup chicken stock
How to make it Preheat the oven to 180°C. Toss together the tomatoes, olive oil, salt and pepper. Spread the tomatoes in a layer on a baking sheet and roast for 45 minutes. Over a medium heat in a large pot sauté the onions until golden brown. Add the canned tomatoes, basil and chicken stock, then add the oven-roasted tomatoes. Bring to a boil and simmer uncovered for 40 minutes. Blend in a food processor until smooth and lump free. Return to the pot. Taste for seasoning. Stir until heated through and serve.
34 Dis-Chem Living Fit
Packed full of nutritious ingredients such as plant-based protein, loads of fibre, amino acids and collagen to benefit your body and your immunity.
Pack in more protein with this double whammy of plantbased sources.
BLACK BEAN AND QUINOA CHILLI Ingredients
Both quinoa and black beans are rich in protein, along with additional minerals and vitamins. This dish is also a good source of dietary fibre.
How to make it Combine all the ingredients in a large pot. Turn heat to medium/high and bring to the boil. Cover and let simmer on low heat for about an hour. Serve with diced green onions and avocado.
LF RECOMMENDS
Lifestyle Food Cinnamon
Good Life Organic Chilli Flakes
5½ cups black beans, rinsed 1 cup Lifestyle Food Quinoa, rinsed 3 cups vegetable stock 2 cups water ½ cup sweetcorn, rinsed ½ cup diced tomatoes 1 green pepper, chopped ½ medium onion, chopped 1 tsp Lifestyle Food Cinnamon Powder 2 tbsp Good Life Organic Chilli Flakes 1 tsp Good Life Organic Cumin Powder 1 tsp onion powder ½ tsp Oryx Ground Black Pepper ½ tsp Lifestyle Food Himalayan Crystal Salt ¼ cup green onions, chopped 2 avocados, sliced
Lifestyle Food Quinoa
Lifestyle Food Himalayan Crystal Salt
Health Connection Black Beans Organic
Lifestyle 35
THE COST OF
RESTRICTIVE DIETS ACID & ALKALINE BALANCE FOR BETTER MUSCLE GROWTH While serious gym-goers may seem like the epitome of health with their low body fat levels and all that muscle, those who achieve that level of conditioning generally walk a very fine line regarding optimal health. From daily intense training and calorie restricted diets to calorie and protein intakes that exceed maximum daily guidelines for the average person, those who train and eat to gain muscle need to lift weights need to be acutely aware of what they are doing to their health, not just their aesthetics.
Unfortunately, eating to look good, and eating for optimal health, don’t generally correlate. For example, a healthy diet should include a variety of fresh fruits and vegetables, and an abundance of colour. This ensures that we get important nutrients, enzymes, vitamins and minerals from natural whole food sources. But common conditioning diets lack this variety, particularly when competitive physique athletes follow contest prep diets, where broccoli is the often the only source of cruciferous vegetables eaten. Fruits are also generally avoided due to their natural sugar content, and the rest of the plate consists 36 Dis-Chem Living Fit
mainly of protein, with minimal carbs and a sprinkling of healthy fats to keep the calorie count down. This means the nutrient density of bodybuilding meals is quite low, which is not ideal for optimal health, and regular intense training can further deplete whatever nutrients the diet provides. Accordingly, vitamin and mineral supplements offer important nutritional support to plug any potential deficiencies. In addition, athletes should also give more thought to boosting their nutrient intake from their diets (read more about the most nutrient-dense foods on page 46).
How an imbalance occurs
In general, our body needs a specific pH level to function optimally. This is measured by a scale called the pH factor, where a pH of 1.0 to 6.9 is considered acidic, 7.0 is neutral and 7.1 to 14.0 is alkaline. Essentially, the lower the pH, the greater the acidity and the higher the pH, the greater the alkalinity.
Finding the balance
Advocates of a more alkaline diet state that fluids in our bodies, which help to transport nutrients, oxygen and allow biochemical reactions to occur, can either have acidic or alkaline properties. It is important to distinguish that certain parts of the body require a more acid environment to function
properly. Our stomach, for instance, needs a certain level of acidity to effectively break down the food we eat and destroy harmful bacteria and organisms that can make us sick if they enter our intestines. But, as you may know, too much acidity can cause issues like reflux, heartburn and ulcers. In general, our body needs a specific pH level to function optimally. This is measured by a scale called the pH factor, where a pH of 1.0 to 6.9 is considered acidic, 7.0 is neutral and 7.1 to 14.0 is alkaline. Essentially, the lower the pH, the greater the acidity and the higher the pH, the greater the alkalinity.
Determining your balance
Susan Lark, M.D., coauthor of “The Chemistry of Success: Six Secrets of Peak Performance”,
PH LEVEL OF FOODS
The other consideration for any muscle-building diet is the impact that a predominance of acidic foods can have on the body. All the animal protein, various fat sources such as natural peanut butter and dairy, and many of the common carbs (oats, rice, potatoes, rye) used in these diets are naturally acidic in nature. While this doesn’t make these foods any less healthful, an imbalance in our body’s acid-alkaline balance can occur when we consume these foods in excess, without adequate amounts of more alkaline foods to achieve the right balance. And when combined with many of the supplements often used, including
unbuffered vitamin C, antiinflammatories to manage niggles or injuries and stimulant-based fat burners or pre-workouts, acidity levels can rise further. The combined impact of a possible nutrient deficiency and an overly acidic internal environment can affect performance, recovery and immunity – three key elements needed to build your ultimate physique.
ACID
NEUTRAL
ALKALINE
Lifestyle
Correcting the imbalance WHILE ADVOCATES OF AN ALKALINE DIET PROMOTE A DIET HEAVY IN ALKALINE FOODS LIKE FRUITS AND VEGETABLES (UP TO 80%), BUT LIGHT ON MEAT, DAIRY, SUGAR AND GRAINS (20%), THIS IS NOT ALWAYS PRACTICAL FOR BODYBUILDERS.
asserts that being cognisant of your body’s acid-alkaline balance is crucial to achieving better health, as it impacts on various aspects of health, including immunity, digestion, nutrient absorption and general bodily function. Thankfully, it doesn’t require invasive or overly involved procedures to determine whether your body is in an alkaline or acidic state. You can simply use pH strips and a saliva or urine sample. (Check our helpful Y/N assessment sheet on the next page).
The consequences of imbalance
An acid-alkaline imbalance can cause a loss of essential minerals like potassium, magnesium, calcium and sodium. Overly acidic environments can also damage cells and tissues, which can adversely affect repair and growth. And, if ignored, an unbalanced pH can disrupt certain cellular functions, including molecular transport, cell reproduction and energy conversion. While medical experts affirm that the body has its own system and mechanisms to deal with acidity, particularly when it comes to regulating our blood’s pH, taking proactive measures to support these natural processes can be beneficial.
38 Dis-Chem Living Fit
Also, this article is certainly not advocating for the conventional Alkaline Diet created by Robert Young, which lacked any scientific research to back its claims. What research published in the Journal of Renal Nutrition has also shown is that eating more alkalising foods can help to reduce the risk of kidney stones. It is important to acknowledge that modern westernised diets contain excessive amounts of acidifying foods, particularly processed food items and sugar-laden snacks, which we could all do with less of. There is certainly no need to avoid healthy, natural foods that are acidic in nature, or omit certain natural foods from your diet. And, of course, issues can also arise if you eat alkaline foods in excess and tip this ratio too far in the other direction. It is also worth noting that it is not necessarily the ratio of acid and alkaline minerals in our food that matters most, but the ratio of acid and alkaline minerals in our body. This is a crucial point in understanding the delicate balance that exists within our bodies, which can be affected by digestion and absorption and how well our body is working as an integrated system. Ultimately, acid-alkaline balance is actually about what mineral stores or ‘buffers’ we have in our system. Too much acid and certain symptoms will begin to appear, while too much alkalinity will cause other issues.
THOSE WHO TRAIN AND EAT TO GAIN MUSCLE NEED TO BE ACUTELY AWARE OF WHAT THEY ARE DOING TO THEIR HEALTH
Answer these simple questions to determine if your diet is too acidic:
Achieve balance through diet and exercise The key for gym-goers is to balance their intake of foods that raise the body’s acidity levels, with suitable options that can raise alkalinity on an individualised basis based on their specific pH. There is no one-size-fits-all alkaline dietary approach for everyone. The aim is not to eliminate all acid-producing foods in your diet. Rather aim to create a balanced acid-alkaline mix of foods at mealtimes. This can be achieved by eating more raw food with fresh salads and vegetables, including lots of leafy greens and sprouts. These foods are nutrient-dense and low in calories, so they shouldn’t impact on a bodybuilding diet too heavily. Choosing more alkaline nut products made from almonds instead of peanuts, and adding a plant-based protein powder like pea and hemp to your supplement regimen will also help. Other supplements that can
assist to increase alkalinity in your body include sodium bicarbonate or similar products available at DisChem like alkaline base powders. An intracellular pH buffer like Beta Alanine may also help. Spirulina has also been proven to be a nutrient-dense alkalising food, which both the World Health Organization and the United Nations have recognised as a superfood. Replenishing glycogen stores after intense training should also be done with complex carbohydrates as often as possible, particularly vegetables. Limit your use of simple sugars and refined carbohydrates as much as possible. Athletes can also promote a healthy pH balance by maximising oxygen consumption by doing some form of cardio, even if it’s just for your health, not fat loss. Lastly, drink enough water as it is an important constituent in the body’s natural alkaline-acid balancing processes. LF
Do you not feel your best after consuming fried foods, red meat, fast food, colas or desserts? YES NO Do you regularly eat refined foods such as white flour and sugar?
YES NO
Do you regularly take aspirin, antibiotics or unbuffered vitamin C?
YES NO
Does vigorous exercise often leave you feeling exhausted?
YES NO
After an hour of work at your desk, do you feel mentally and physically tired?
YES NO
Are your muscles often stiff and sore?
YES NO
Do you have a history of osteoporosis, arthritis or gout? YES NO Have you already celebrated your 50th birthday?
YES NO
Do you frequently catch a cold or the flu?
YES NO
Are you susceptible to sore throats or food allergies?
YES NO
Is your hair and skin dry? YES NO
LF RECOMMENDS
Do you have large pores or are you ageing prematurely?
Biogen Plant Based Protein
Lifestyle Nutrition Base Powder
NPL Beta Alanine
Osteoeze Alkaline Powder
USN Keto Alkaline Powder
YES NO
If you answered “yes” to five or more questions, your body is likely overly acidic. Lifestyle
lifestyle
ANCIENT GRAINS Ancient grains dominating modern diets
40 Dis-Chem Living Fit
WHAT IT MEANS...
As more people choose to revert back to a diet rich in natural, unadulterated ingredients, many are rediscovering the taste, versatility and health benefits of ancient grains. The Whole Grains Council defines these products as grains that have remained largely unchanged over the last several hundred years. But the term is also used to include various forms of wheat and pseudo-cereals, which are seeds that are consumed like grains.
NAME THAT GRAIN The most popular and common ancient grains sold today include varieties of wheat like spelt and bulgur, grains like millet, barley, oats and sorghum, and pseudo-cereals like quinoa, amaranth, buckwheat and chia. Many people also consider heirloom varieties of other common grains, such as black barley, red
“ancient grains”? Ancient grains is a term used to describe a category of grains that have been minimally changed by selective breeding over recent millennia, unlike modern farmed varieties like wheat and corn.
NUTRITIONAL POWERHOUSES
and black rice, and blue corn to be ancient grains. While many ancient grains have remained dietary staples in various parts of the developing world throughout human history, including China, India, Africa and the Middle East, their growing popularity in Westernised cultures has been more recent.
That’s because these wholegrain products, which are widely available at Dis-Chem stores nationwide and online, are generally more nutritious than refined grain, corn and wheat products, offering beneficial amounts of vitamins, minerals and even plant protein.
They are also great sources of soluble and insoluble fibre, with one cup of uncooked millet providing as much fibre as 4 cups of white rice, for example. Many also offer naturally gluten-free alternatives to other wheats and grains, which has made them popular among those with food sensitivities, allergies and intolerances. And true ancient grains are also non-GMO. In addition, various studies have linked ancient grain consumption to health benefits such as improved digestion.
LF RECOMMENDS
Nature’s Choice Bulgar Wheat
Lifestyle Food Chia Seeds
Health Connection Wholegrain Spelt Flour
Organix Millet Kernels
Lifestyle Food Quinoa
Lifestyle Food Rolled Oats
Lifestyle 41
lifestyle
COOKING WITH ANCIENT GRAINS
GLUTEN GRAINS
CHIA SEEDS
Ancient grains can be used whole in a variety of dishes, including soups, stews and salads, and as an accompaniment to or replacement for rice.
Many also make an ideal breakfast option, either soaked or cooked with milk, milk alternatives or water. And they are really versatile, with many manufacturers choosing to grind certain ancient grains into flours for use in baking as a replacement for processed flour by those who want or need a gluten-free alternative. 42 Dis-Chem Living Fit
Most of us know chia seeds as a superfood rather than an ancient grain, but it is both. These nutritional powerhouses contain omega-3 fatty acids, with 2.5g of alphalinolenic acid (ALA) per tablespoon, which is more than the recommended daily minimum requirement. Chia seeds are also a good source of calcium, magnesium and phosphorus, and are high in protein and fibre. COOKING: When soaked in liquids such as water, milk or milk alternatives, chia seeds expand and make a great porridge or dessert option, or they can act as a thickener. When consumed as part of a meal or smoothie, they can also expand in the stomach to promote feelings of satiety, or fullness. Chia seeds have a neutral flavour, which makes them a versatile ingredient that can be included in a range of recipes to add texture, energy and boost its nutritional profile.
BARLEY
BULGUR
Bulgur (also known as cracked wheat) is one of the more fibre-rich ancient grains, packing in more fibre than quinoa, oats, millet and buckwheat. It also contains about 6g of protein per one-cup serving, and is a good source of manganese, copper and magnesium. COOKING: Bulgur is generally sold precooked and dried, which makes it a more convenient ingredient with which to whip up a healthy lunch or dinner meal. Its mild flavour makes it a suitable replacement for rice dishes. This ancient grain contains wheat and gluten, so it may not be ideal for individuals who are sensitive to those ingredients.
SPELT
Barley is highly nutritious and among the most widely consumed ancient grains in the modern Westernised diet. It also boasts one of the highest fibre contents among all whole grains, but has less protein per cup (4g) than millet and bulgar. COOKING WITH IT: It takes longer to cook (about 60 minutes) than most ancient grains, but it freezes well, which makes it an ideal batch-andfreeze meal prep option. NUTRIENTS: Barley is a natural source of selenium, iron and thiamine (vitamin B1), and is also high in beta glucans, a type of soluble fibre that dissolves easily in water and forms a gellike substance in your gut to aid digestion.
Spelt contains more protein than common wheat, and is also a good source of fibre, iron and manganese. Keep in mind, spelt is not gluten-free. It has a sweet, nut-like flavour and chewy texture, which makes it a firm favourite in breakfast recipes or in various rice dishes, soups or salads. Spelt flour is also suitable for baking.
ANCIENT GRAINS
GET COOKING! SOAKED CHIA SEEDS
Soaked chia seeds are a versatile base on which to build an exciting range of breakfast bowls. How to make it
Soak Ÿ cup of chia seeds in 1 cup of almond milk or water for 20-30 minutes, or until they develop a chewy, pudding-like texture. These seeds swell because they contain a type of soluble fibre called mucilage, which absorbs liquid. Soaking is a great way to unlock additional nutritional value from these nutrient-dense ingredients. Soaking activates the mucilage, which reduces the seeds’ phytic acid content and makes other nutrients more bioavailable. That process makes it easier for your body to digest and absorb beneficial proteins, fats and carbohydrates.
Great ingredients to pair with soaked chia seeds:
Plant-based protein powder
Sweet fruit like mango, pineapple, banana, pawpaw or kiwi
Nuts or nut granola
You can also keep soaked chia seeds in the fridge for up to five days, which makes them a great ingredient to make in batches for multiple convenient breakfast options during the week, or as a porridge mixed with your favourite plant protein flavour.
Berries Coconut shavings or dessicated coconut
Lifestyle 43
lifestyle
COOKING WITH ANCIENT GRAINS
GLUTEN FREE GRAINS
SORGHUM
Sorghum is a great source of nutrition, offering 11g of protein and 7g fibre, along with manganese, magnesium, copper and selenium.
MILLET
Millet is a gluten-free ancient grain that is rich in antioxidants. These small, yellowish grains have a light flavour profile, which makes them ideal for use in various dishes, from hot breakfast porridges to lunch and dinner meals. It is also a suitable replacement for other grains like rice, couscous and quinoa. COOKING WITH IT: Millet can be steamed like rice, tossed in a salad or cooked with milk or milk alternatives into a creamy porridge. You can also pop it like corn and eat it as a whole grain snack. NUTRIENTS: Millet contains 6g of protein per one-cup serving, along with magnesium, manganese and thiamine (vitamin B1).
AMARANTH
This is another protein-packed (9g per cup), gluten-free ancient grain. It is highly nutritious, packed with fibre, calcium, iron, magnesium, phosphorus and potassium. IN THE KITCHEN: Amaranth can be cooked as a breakfast porridge, used to coat meat, tossed with salads or vegetables, or it can be puffed like popped corn. It is also a great ingredient to add bulk and thickness to soups or stews. It is a suitable replacement for rice, couscous and quinoa. Ground amaranth (flour) can be used to make gluten-free breads and pizza dough.
BUCKWHEAT
QUINOA
Quinoa is one of the more popular, glutenfree ancient grains, primarily due to its contains all rich protein 9 essential content. It amino acids contains all COMPLETE 9 essential PROTEIN! amino acids, which makes it a COOKING: This complete plant protein, gluten-free ancient grain providing 8g per onecan be easily ground into cup serving. flour and is, therefore, It is another good ideal for gluten-free source of dietary fibre, baking. Its mild flavour and contains potassium, also makes it extremely manganese, versatile. magnesium, phosphorus, folate and zinc, along with potent antioxidants in the form of quercetin and kaempferol. Sorghum also contains powerful polyphenol plant compounds, including anthocyanins and phenolic acids, which deliver potent antioxidant effects to manage free radicals and reduce oxidative stress.
COOKING: Quinoa has a mild taste and is easy to use in breakfast recipes, and various lunch and dinner meals.
Buckwheat is not actually wheat. It’s a gluten-free seed, or a pseudo-cereal like amaranth and quinoa. It is used extensively in raw food recipes, or as flour for a range of meal options. IN THE KITCHEN: You can use buckwheat to replace wheat grains such as bulgur or spelt using the same cooking methods. It is a source of high-quality and relatively inexpensive protein. LF 44 Dis-Chem Living Fit
ANCIENT GRAINS
GET COOKING!
APPLE, CINNAMON AND BERRY COULIS QUINOA BOWL Ingredients
¼ cup quinoa 1¼ cups almond milk 1 scoop plant protein ½ tsp cinnamon ½ apple, sliced Cashew nuts, sliced 1 tbsp natural macadamia nut butter
For the coulis
1 cup frozen raspberries, slightly thawed ¼ cup water ½ cup sugar or suitable alternative 1 tbsp fresh lemon juice
How to make it
Cook the quinoa in 1 cup of almond milk in a saucepan. Bring to the boil, then reduce to low heat to simmer until quinoa is tender. Stir in cinnamon and plant protein, adding the additional ¼ cup almond milk to blend in the protein powder. Serve in a bowl. Garnish with sliced apple, a dollop of macadamia nut butter and coulis. For the coulis Add all ingredients to saucepan and cook down for 8-10 minutes. Purée or strain the thickened sauce. Allow to cool and then pour over quinoa bowl.
Coulis (pronounced koo-LEE) is derived from French and is a term that refers to a thick sauce made from puréed and strained vegetables or fruits. Lifestyle 45
Q&A
ASK THE PROS
What are the best foods to eat for optimal health and vitality? Bronwyn via Facebook
A
t the most basic level, we eat food for two main reasons – it provides us with energy and nutrients. Most of us understand the important role calories and macronutrients play in determining how we look. It’s no surprise that these aspects of nutrition tend to get the most focus.
BEYOND MACROS
But it is also important to consider how the food we eat affects our internal environment. The nutrients – the vitamins, minerals, enzymes, essential fatty acids and fibre – contained in food materially impact our health. Getting the right quantity and combinations of vital micronutrients is essential for optimal health as they drive many important biological processes, including detoxification, muscle, tissue and cellular repair mechanisms, hormone production and our immune response, among many other bodily functions.
46 Dis-Chem Living Fit
MORE BANG PER GRAM
These potent powders make it simple and convenient to boost the nutrientdensity of your diet by simply adding them to your favourite meals like smoothies, smoothie bowls, breakfasts or other recipes.
The best way to get the nutrients your body needs, without the additional calories, is to eat nutrient-dense natural foods as often as possible. These should include a variety of raw vegetables and fruits, with a focus on socalled superfoods. Nutrient density is a measure of the ratio of nutrient content (in grams) to the total energy content (in kilocalories or joules). Nutrient dense foods will have a higher level of nutrients in relation to the number of calories the food contains. Basically, buying nutrient-dense foods will give you more bang per gram. This means you can eat fewer calories and still get all the nutrition your body needs – you’ll lose weight, improve your wellbeing and enjoy greater vitality!
NUTRIENT-DENSE FOODS
NUTRIENTDENSE FOODS
Generally speaking, living raw foods are the richest source of micronutrients and enzymes. While not true in every case, natural foods generally have better nutrient densities than unhealthy convenience and fast foods, which provide lots of calories but minimal nutritional value. The healthy foods contain more vitamins, minerals, fibre and water than unhealthy foods. All of these components add weight to a food, but don’t add calories. A nutrient-dense diet should therefore consist of an abundance of colourful plant foods, which deliver numerous health-promoting phytochemicals. Other nutrient-dense foods include: salmon, tuna, trout, oatmeal, soy, legumes and beans, which provide rich sources of important amino acids. Dairy products, such as milk, yoghurt and cheese are also valuable sources of protein and nutrients, including vitamin D and calcium. And skim and low fat milk, yoghurt and cottage cheese all contain fewer calories per gram than energy-dense products. And whole grains generally retain more nutrients, fibre and protein than more processed variants. As fibre-rich foods, whole grains supply fewer calories and more nutrients per serving than refined carbohydrate sources. Whole grains also have a milder impact on your blood sugar, which promotes fullness, healthy digestion and sustained energy levels. Examples of nutritious, low-energy density whole grain foods include 100% whole grain breads, steel cut or rolled oats, quinoa, barley and long-grain brown and wild rice.
per
g
100
SALMON
Calories: 208 Fat: 13g Sodium: 59mg Protein: 20g
TUNA
Calories: 130 Fat: 0.6g Sodium: 54mg Protein: 29g
TROUT
Calories: 191 Fat: 8.4g Sodium: 68mg Protein: 27.5g
OATMEAL
Calories: 68 Fat: 1.4g Sodium: 49mg Protein: 2.4g Sugar: 0.5g
SOY
Calories: 446 Fat: 20g Sodium: 2mg Protein: 36g Carbohydrate: 30g
LEGUMES
Calories: 81 Fat: 0.4g Sodium: 5mg Protein: 5g Carbohydrate: 14g
Lifestyle 47
Q&A
TRY THIS RECIPE! Beetroot & Chocolate Balsamic Salad
2 medium beetroot bulbs 2 handfuls of black mustard or beetroot micro-greens 1 tbsp desiccated coconut 2 tbsp balsamic vinegar 1 tsp raw cacao
CONCENTRATED NUTRITION Another great way to boost the nutritional content of meals like breakfasts, salads and smoothies is to combine multiple superfoods from whole food sources and the various concentrated superfood products available at Dis-Chem stores These products can include raw and organic cold-pressed oils and concentrated superfoods in powder forms such as spirulina, moringa, matcha, maca root, wheatgrass powder, hemp seed powder, camu camu, turmeric, cacao, ginger and cinnamon, to name just a few. These potent powders make it simple and convenient to boost the nutrient-density of your diet by simply adding them to your favourite meals like smoothies, smoothie bowls, breakfasts or other recipes. Ultimately, any healthful eating plan should focus as much on micronutrients to benefit overall health and longevity, as it does on macronutrients to manage weight. LF
How to make it Spiralise the beetroot into “angel hair” noodles. Mix the balsamic and raw cacao. Combine all ingredients, except micro-greens. Place beetroot salad into bowl and top with micro-greens. Serve with light salad of choice. Recipe by plant-based diet & lifestyle consultant Alani Keiser www.alanikeiser.com
LF RECOMMENDS
Health Connection Wheatgrass Powder
48 Dis-Chem Living Fit
Lifestyle Food Turmeric powder
Nature’s Choice Acai Berry Powder
Nature’s Choice Moringa Powder
Real Thing Green Powder
Tony Ferguson Spirulina Powder
lifestyle
ON COVER
S
tacey Holland is multi-talented – she’s a TV presenter, media personality, sports enthusiast, entrepreneur and influencer. You could also call her South Africa’s fitness factotum – someone who does all kinds of activities.
LIFE IN THE FIT LANE
HOLISTIC WARDROBE: SUPERDRY WWW.SUPERDRY.CO.ZA
50 Dis-Chem Living Fit
FEW INDUSTRY PERSONALITIES CAN CLAIM TO HAVE SUCH BROAD EXPERIENCE. STACEY HAS DONE IT ALL CROSSFIT, SWEAT 1000, THE FACE OF FITNESS COVER MODEL SEARCH – BOTH AS PART OF HER CAREER PROGRESSION AND IN HER PERSONAL QUEST FOR OPTIMAL HEALTH AND FITNESS.
Following a stint in the corporate world, her career trajectory took a major detour. After working at nonprofit organisation The 4Change Foundation, where she gained a new perspective on life, Stacey joined eNCA as a sports anchor.
Her fitness journey begins
This kindled Stacey’s passion for sport and fitness. While her TV career progression continued, with roles as a presenter on various shows, a serious accident in 2012 that left her with two fractured vertebrae proved to be the major catalyst for her journey into the health and fitness industry. After a year-long fitness transformation as part of her recovery, Stacey used her experience as a platform to develop her brand in the fitness industry, promoting active living and a positive change in lifestyle. Stacey’s definition and understanding of health and fitness has since evolved, in step with her career progression and her personal experiences.
“I’ve had the opportunity to engage with many interesting experts during my time as a TV presenter and sports anchor,” explains Stacey. This includes a stint as the host of the holistic wellness show Real Health on DStv’s Home Channel. “My focus at first centred on the traditional concept of health and fitness – gym, diets, supplements and exercise.” Stacey soon found her fit within the CrossFit community, but says her lack of knowledge regarding proper nutrition soon caught up with her.
Fit but unhealthy
“We always followed a relatively healthy diet in my house because my sister has epilepsy. But I eventually started to experience hormonal issues – I always felt fatigued and started struggling to lose weight. Then I began to suffer from recurring bouts of eczema.”
Stacey consulted various doctors to find an answer and was routinely prescribed steroidal injections. “Eventually, I grew tired of going to doctors and taking medicine. I desperately wanted to feel normal again.”
HEALTH WHAT TRUE HEALTH REALLY MEANS
Lifestyle 51
lifestyle
After a bad eczema flair-up during a particularly stressful time in her life, Stacey decided to try a different approach. “Instead of the usual medicinal approach to treat my condition, I decided to try to address the root cause. There was an obvious link to stress, so I started meditating and stopped the intense CrossFit sessions because exercise can also be a form of stress.” Stacey realised that heaping physical stress on top of emotional, work and psychological stress was simply overwhelming her body. “Trying to get through a highintensity workout in an already fatigued state was doing more harm than good. So I embraced a gentler approach. I started doing yoga and went for brisk walks instead of taxing runs.”
“
I realised the body is very complex. What works for one doesn’t work for another.”
The turning point
While this was a major adjustment to her usual routine, it eventually began to work. “I started feeling good again – physically, mentally and emotionally – and I had fewer and fewer bouts of depression or anxiety,” explains Stacey. That’s when she started to question what true health really means. “Society seems to link this concept with a lean and muscular physique. While a healthy body is certainly a part of the puzzle, it’s not the be-all and end-all of optimal health.” It’s not that the conventional approach is good or bad, but there are certain aspects that are more relevant to you at specific times in your life, explains Stacey. “I realised the body is very complex. What works for one doesn’t work for another.” Stacey began to broaden her network and speak to more people in different fields, including functional health and integrated medicine practitioners. 52 Dis-Chem Living Fit
her words
Get this full body ball & band workout on page 104
A HOLISTIC APPROACH “I realised that our narrow focus tended to neglect the mental and emotional aspect of optimal health, and tends to compartmentalise the body.”
After reading Gut and Psychology Syndrome by Dr Natasha CampbellMcBride, Stacey also realised how many conditions are linked to poor gut health.
“The author explained how the body already has its own structures to manage detoxification, and how the modern approach to specialised medicine can forget to treat the body as an integrated system. And if you separate these systems, you may miss vital information. That’s when I realised that integrated medicine was the approach I needed to follow.”
Leveraging the biology and physiology she studied at varsity to filter information and make sense of what she learned, Stacey read, researched, went for consultations and attended seminars to gain deeper insights into holistic health. Through her interactions and journey of discovery, Stacey began to formulate an individualised approach to address her unique situation and requirements. Stacey Holland snapshot: The global wanderer She is a keen traveller with a curious nature.
Born in Zimbabwe, to a rather nomadic family, Stacey has lived in Swaziland and Belgium.
One of her offscreen passions includes anything related to travel culture.
“I used myself as a guinea pig to try new approaches. For instance, we now know that we can influence our genetic makeup through our lifestyle choices. So, while I was off work due to my flair-up, I took notes about everything I ate and how I felt. I tracked all my symptoms.”
Lifestyle 53
lifestyle
Sharing her knowledge A new lifestyle
A picture emerged as Stacey began to link certain foods with their impact on her mood and health. “I then started working on specific areas such as my mind, body and emotions, making changes that were guided by my notes.” These insights also helped when Stacey went to see experts for advice as they were able to make more informed diagnoses. “I chatted to practitioners about what I had found and experienced. From that info, they were able to guide me in terms of which foods and supplements to use and what to avoid.” And she completely overhauled her goals, going back to basics with her training plan. “I began
to apply ancient wisdom to current contexts. For instance, my focus became pain-free movement, so I researched primal movement patterns. I now place intense focus on mobility, flexibility and core strength.” Meditation is another key component in her lifestyle. “It helped me regain control of my mind and I now feel less stressed and more prepared for training or work.” Stacey started with short guided meditations and is now able to meditate for 30 minutes. “I also incorporate deep breathing into everything I do to recentre and refocus. I also use visualisation to help heal my body and activate my mindbody connection when needed. When I have a stressful day, I default to these cues.”
54 Dis-Chem Living Fit
Stacey is now sharing her learnings and approach through a new venture called Live Fit with Stace.
It’s a holistic, lifestyle chat show hosted online that covers a variety of health and fitness topics with celebrities, experts and practitioners.
“This multiplatform initiative is all about providing credible, holistic health information that allows people to adapt to whatever their environment demands. That’s what it means to truly live fit!” Stacey explains that the Live Fit ethos is based on four key foundational principles that we should remain cognisant of when thinking about overall health and wellness. They include:
Think: Refers to the mind, emotions, beliefs and patterns of thinking, the brain’s chemistry and ways of conditioning the mind. It’s the foundation on which we build true holistic health. Eat: Covers all aspects of nutrition, encompassing food choices, supplements, neutraceuticals, diets, farming and agriculture. Move: Delves into our physicality, functional and primal movements, play, flexibility, mobility, pain relief and pain management, and various therapies. The key theme is to demystify that exercise isn’t just about gym training. Track: You can’t change what you can’t measure. This refers to the idea that ‘what is not measured, cannot be managed’. Elements include modes of measurement including testing, biotracking, fitness devices, heart rate monitoring, genetic testing and methods of accountability, among others.
Stacey’s KICKSTART program
Get your full body functional strength training guide at livefitwithstace.com
“It’s a knowledge-sharing platform that will expose more people to these concepts and help them make informed decisions about their health. I discuss numerous topics with a broad range of specialists, offering relevant information for various age groups and lifestyles. Our goal is to cover all the bases and do so in a way that isn’t intimidating for anyone.”
And now is the perfect time to slow down, reflect and get back to basics, says Stacey. “Use the opportunity to heal your mind and body, clean up your eating habits and repair your digestive health. Start doing some yoga and meditation while gyms are closed, and use the time to acquire new skills that will help you navigate the new world we live in.” Visit livefitwithstace.com to find out more or tune in. LF
Take care of your body. It ’s the only place you have to live. Lifestyle 55
lifestyle
SHE LOST
24KG
IN 9 MONTHS!
FUNDISWA’S
SIZZLING SLIM DOWN
F
undiswa started modelling while growing up in Colenso in KwaZulu-Natal. But any aspirations she had to make this her career faded away in high school. “I started gaining weight because I was eating junk food and, later, drinking alcohol. I became lazy and was also always tired. Eventually, I was unable to run long distances,” she explains.
56 Dis-Chem Living Fit
amazin
“My self-esteem hit rock bottom and I felt really bad about myself.”
Faltering health
But it was her compromised immune system that worried Fundiswa most.
“I used to catch infections easily and had chronically high blood pressure.” This carried on until she fell pregnant in 2011. The pregnancy weight compounded her problem as she gained even more kilos. A trip to a local clinic held a startling realisation for Fundiswa.
“I was told that I was obese, and that was the reason why I got sick so often. The doctor explained that I was carrying too much fat and, because I am short, my weight was putting a strain on my body.” Hurtful comments
If that wasn’t devastating enough, people within her community started to ridicule her about her weight.
“There is one day I will never forget. I was arguing with a girl from my neighbourhood and she called me an amoeba because I
BEFORE 75kg
was shapeless. My self-esteem hit rock bottom and I felt really bad about myself. The next day I woke up and realised that I had to make a change and do something about my body.”
That was around January 2017. Fundiswa’s first step was to quit drinking alcohol. Next, she joined the gym and changed her diet. She also tried different weight FUNDISWA’S loss products, but none SECRET TO seemed like a good fit SUCCESS: with her lifestyle.
Finding the right solution “I then tried Herbex that March and instantly realised that it worked very well when combined with my new training routine and eating plan,” she elaborates. Fundiswa says the rate at which she lost weight accelerated when she included Herbex Attack
AFTER
51kg
ATTACK THE FAT
Lifestyle 57
“I finally have a shape! The amoeba is gone! I will never regret using Herbex products because they’ve helped me achieve my goal.” SHE LOST
24KG
IN 9 MONTHS!
The Fat Mix n Drink and Syrup in her approach.
“I saw changes to my body within weeks as I started to lose weight, and I also had more energy. And my skin literally started to glow in a way that amazed me. I believe this was because my body was detoxing with the help of the Herbex products.” 58 Dis-Chem Living Fit
Success fuels her motivation
While Fundiswa experienced challenges, she managed to lose 24 kilos in nine months. “Nothing could stop me because I loved the results I was achieving. I also decided to work even harder and give it my all because I had a goal to achieve.” Fundiswa says her life has completely changed, along with her body.
“I finally have a shape! The amoeba is gone! I will never regret using Herbex products
because they’ve helped me achieve my goal.”
She has never been happier and her confidence came back with a bang. “It has been three years since I started using Herbex products and I’ve loved every minute of my transformation journey. I would recommend Herbex to anyone who wants to lose weight or is struggling to drop those kilos.” Fundiswa has even recommended the products to her family and friends. “Their lives have changed for the better, too. Thank you, Herbex family, for changing my life in the best way ever.” LF
lifestyle
EAT YOUR WAY TO STRONGER
IMMUNITY When it comes to our health, we have two distinct options – a proactive or a reactive approach.
T
he difference between the two is often contextualised as the ‘farmacy’ versus the pharmacy approach, because wholesome nutrition is vital to a strong and optimally functioning immune system that can help to both prevent and cure infections.
60 Dis-Chem Living Fit
Based on available scientific evidence, it’s fair to state that those who choose to follow a poor diet and an unhealthy lifestyle that is devoid of exercise are more susceptible to colds and flu infections (read more about the difference on page 70).
Your diet should sit at the heart of your quest for optimal health Boost your immune system with a wholesome and nutritious diet
Load up on fruit and vegetables: Go for colour and get creative. Make sure each meal contains both fruit and vegetables.
Have a clove or two of garlic a day: This is naturally antiviral and antibacterial.
Eat sufficient protein: Aim for lean meats like fish, game, quinoa, eggs and pulses, combined with grains, dairy or tofu.
Include herbs and spices that contain immunesupporting nutrients: Experiment with turmeric, ginger, watercress and lemon juice. Avoid or limit sugar: It can suppress the immune system.
Bring the heat: Hot foods such as chilli peppers, hot mustard, radishes, pepper, onions and garlic contain substances called mucolytics (similar to overthe-counter expectorant cough syrups) that liquify the thick mucus that accumulates in the sinuses and breathing passages.
“BOOSTED IMMUNITY COMES FROM A VARIETY OF DIFFERENT AREAS, INCLUDING HOW YOU MANAGE STRESS, HOW OFTEN YOU EXERCISE AND WHAT YOU EAT.
Prevention is better than cure
take a proactive and preventative approach to our immunity, with modern medicines available from the pharmacy when we need to take a curative approach.
And while a holistic lifestyle that combines a nutritious diet, regular exercise and beneficial supplements won’t necessarily guarantee an infection-free winter, it will certainly The holistic reduce your risk. approach And, as the popular idiom from Vanessa de Ascencao, a nutritional Dutch Renaissance theologian consultant who holds a Master of Desiderius Erasmus states, Science in Nutrition, explains that prevention is better than cure. our diet should sit at the heart of That’s why Dis-Chem strives to our quest for optimal health and combine both approaches, providing enhanced resilience against disease, customers with a with exercise used to fortify PREVENTION range of health foods our efforts and supplements IS BETTER and supplements incorporated for auxiliary THAN CURE. that empower us to support (read more about
the best immune-boosting products on page 66). “Boosted immunity comes from a variety of different areas, including how you manage stress, how often you exercise and what you eat. However, your immune strength is dependent on an optimal intake and supply of vitamins and minerals and other immune-boosting nutrients, which you should primarily get from the food you eat,” adds Vanessa. That’s why most nutritional experts would agree that a proper diet can be the best weapon for warding off infections and illness. Likewise, a poor diet will increase our susceptibility to illness. Lifestyle 61
lifestyle
ADDITIONAL FOODS THAT ARE RICH IN ANTIOXIDANTS INCLUDE: Prunes Apples Raisins Plums Red grapes Alfalfa sprouts Onions Eggplants Beans
FOODS THAT ARE RICH IN VITAMIN C INCLUDE: Berries Broccoli Brussels sprouts Cantaloupes Cauliflower Grapefruit Kale Kiwi Mangoes Nectarines Oranges Papaya Peppers Snow peas Sweet potato Strawberries Tomatoes
THE BEST SOURCES OF BETA-CAROTENE AND OTHER CAROTENOIDS INCLUDE: Apricots Asparagus Beets Broccoli Cantaloupe Carrots Corn Green peppers Kale Mangoes Turnips Collard greens Nectarines Peaches Pink grapefruit Pumpkin Squash Spinach Sweet potato Tangerines Tomatoes Watermelon
RICH SOURCES OF DIETARY VITAMIN E INCLUDE: Broccoli Carrots Chard Mustard and turnip greens Mangoes Nuts Papaya Pumpkin Red peppers Spinach Sunflower seeds
THE NUTRITION FACTOR Natural foods such as vegetables, fruit, meat and dairy contain beneficial substances such as phytonutrients, vitamins, minerals, fatty acids, fibre and protein, which your digestive system assimilates to nourish the body.
These nutrient-dense foods are also packed with antioxidants, which can help boost immunity and fight off colds and flu.
Antioxidants work to reduce cell damage caused by free radicals and oxidative stress, which is heightened during periods of increased inflammation, like during an infection.
62 Dis-Chem Living Fit
“The most important antioxidants for this purpose include betacarotene and other carotenoids, vitamin C and vitamin E,” continues Vanessa. Zinc and selenium are also important micronutrients in the fight against winter infections because your immune system and its many infection-fighting cells need these substances to function properly. You can find zinc in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals and dairy products, while selenium is found in Brazil nuts, tuna, beef, poultry, fortified breads and other
grain products. Other beneficial foods include garlic with its antibacterial, antiviral, antiparasitic and antifungal properties; ginger, which can help to alleviate indigestion and manage inflammation; and turmeric, which contains potent antioxidants and has anti-inflammatory properties. Including more fermented foods in your diet also helps to prevent illness by repopulating the gut and colon with ‘good’ bacteria, which is the first line of defence against many diseases and infections (read more about the gut’s role in immunity on page 66). LF
MAKING HEALTHY LIVING EASIER Lifestyle Food Rice Cakes
made with WHOLE GR AIN rice
white made with rice long grain
IDEAL AS AN ANYTIME SNACK! Available in either Salted or Unsalted, in Brown & White Rice variants Exclusively available at
I
lifestylefoodsa
HEALTH
Basil helps fight infections and boosts immunity. 8000
8,000 steps STUDY PARTICIPANTS WHO TOOK 8,000 STEPS PER DAY REDUCED THEIR RISK FOR ALLCAUSE MORTALITY BY 51% COMPARED TO THOSE WHO TOOK 4,000 STEPS PER DAY. THAT FIGURE INCREASED TO 65% FOR THOSE WHO TOOK 12,000 STEPS PER DAY. *STUDY PUBLISHED IN THE JOURNAL OF THE AMERICAN MEDICAL ASSOCIATION.
DID YOU KNOW:
HEAL
Rosemary can help prevent allergies and assist with clearing nasal congestion
17% RECENT RESEARCH INTO PROSTATE CANCER PREVENTION REVEALED THAT MUSHROOMS MAY REDUCE THE RISK OF THIS DISEASE IN MEN.
AN APPLE A DAY...
A NEW STUDY SUGGESTS THAT A WHOLESOME DIET RICH IN FRUITS AND VEGETABLES MAY PLAY A ROLE IN LESSENING VARIOUS MENOPAUSE SYMPTOMS. *STUDY RESULTS PUBLISHED IN MENOPAUSE, THE JOURNAL OF THE NORTH AMERICAN MENOPAUSE SOCIETY.
A study by Tohoku University researchers found that participants who consumed mushrooms once or twice a week lowered their risk by 8% and those who consumed mushrooms three or more times per week had a 17% lower risk compared to those who ate mushrooms less than once per week.
LTH
Granny Smith apples have been shown to contain slightly more vitamin A
“A MAN TOO BUSY TO TAKE CARE OF HIS HEALTH IS LIKE A MECHANIC TOO BUSY TO TAKE CARE OF HIS TOOLS.”
in this section YOUR HEALTH
Gut health immunity link...66
Q&A
Cold vs flus + prevention...70
FEATURE
CBD for mental health...74
health
Gut Health Boost your immunity with the power of probiotics IF YOU’RE LOOKING FOR A WAY TO SUPPORT YOUR IMMUNITY THIS WINTER, YOU MIGHT WANT TO CHECK OUT THE REFRIGERATED SECTION AND THE SHELVES BEYOND THE VITAMINS SECTION AT YOUR LOCAL DIS-CHEM TO FIND A QUALITY PROBIOTIC PRODUCT.
A change to the gut’s delicate microbiome – the living environment in our guts – is also increasingly being linked to the prevalence in various illnesses, diseases, common digestive maladies and even some allergies.
Living organisms
Probiotics are live microorganisms that reside in your gut. The term probiotic is derived from Latin, with ‘pro’ meaning “before, or forward”, and the suffix ‘bios’ meaning “life” basically that means ‘life-promoting’. These microorganisms are a form of beneficial bacteria that live in your digestive tract beyond your stomach in your intestines and colon. Billions of probiotics live and thrive in a healthy gut – it is estimated that there are more than 50 genera of bacteria that provide over 500 different species. They primarily help to digest food and absorb nutrients by promoting
BILLIONS OF PROBIOTICS LIVE AND THRIVE IN A HEALTHY GUT – IT IS ESTIMATED THAT THERE ARE MORE THAN 50 GENERA OF BACTERIA THAT PROVIDE OVER 500 DIFFERENT SPECIES. 66 Dis-Chem Living Fit
gastrointestinal motility and function, and regulating intestinal mucus secretion and utilisation.
A role in immune function
And they’re also involved in another vitally important role in the digestive tract, which is keeping harmful bacteria in check to maintain balance in the microbiome. We can ingest these ‘bad’ bacteria or they can build up through the normal course of daily life. If left unchecked, an unbalanced microbiome can cause various conditions, including those such as candida, irritable bowel syndrome, intestinal disorders and even intense cravings for sugar and carbs. And a compromised microbiome can also reduce our immunity, because probiotics help to destroy
Did you know
a compromised microbiome can reduce our immunity, because probiotics help to destroy other pathogens, like a virus. other pathogens, like a virus. When this defence system isn’t operating optimally, it can lead to more frequent colds or infections and chronic fatigue. And as research continues into these tiny yet potent microbes, we’ve learnt that they’re also involved in other important immune responses. For instance, they play a role in cytokine and white blood cell production, which are important cell-signalling molecules in the immune system. For example, the findings of a 2018 prospective study of probiotic supplementation published in the Synthetic and Systems Biotechnology journal indicated that a specific combination of probiotics was able to reduce the incidence of an upper respiratory infection in participants. And the results of a different study, published in the Journal of Applied Physiology, showed that probiotic supplements were able to return circulating natural immune killer cells back to normal levels after intense exercise. This could have a similar impact on the body following stressful events, which can often compromise our immunity. And it seems that these ‘good’ bacteria also support the immune system’s role in allergy prevention, and skin, urinary tract and oral health, among other functions.
Protecting your gut Stress, toxins, pollution, chemicals, antibiotics, medical treatments such as radiation and chemotherapy, sugar and processed foods can destroy the beneficial bacteria that reside in our gut, which creates opportunities for the ‘bad’ bacteria to take over and colonise our intestines and colon. As most of us are exposed to many of these factors on a regular basis, it may be necessary to supplement with a probiotic in addition to introducing probiotic-rich foods into your diet like yoghurt.
When shopping for probiotics... It is recommended that you alternate the strains you use on a regular basis to avoid overpopulating your gut with too much of one type. Despite being a beneficial bacteria, an imbalance of healthy variants in the microbiome can also cause issues such as digestive discomfort and distress.
Know your probiotics The most common genera of probiotics found in supplemental form include: Lactobacillus and Bifidobacterium.
Most commerciallyavailable probiotics include live strains of lactobacillus acidophilus and bifidobacteria bifidum. There are, however, other genera, which include: Enterococcus Escherichia coli Bacillus Propionibacterium Saccharomyces Pediococcus Streptococcus Leuconostoc
Health 67
health
Understanding probiotic supplement labels
Read more about the gut health promoting cultures in Kombucha on page 22
The type and strain of probiotic in the product you’re buying is generally listed as: Lactobacillus (the genus) Rhamnosus (the species) GG (the specific strain within the species) Other important information to consider is the total load or bacterial count of your preferred product. Colony forming units, or CFUs, is the measure of the total amount of
PROBIOTICS FEED ON PREBIOTICS, WHICH ARE DERIVED MAINLY FROM COMPLEX STARCHES.
Ideal sources include legumes, beans, oats, rye, quinoa, fruits such as bananas and berries, and whole grains.
probiotic bacteria per serving. Most products offers a CFU count in the billions, with higher doses generally more potent and effective as more bacteria make it into your intestines after passing through the stomach and its acids. A product that offers a CFU count of 5-10 billion is ideal for chronic use. Higher CFU counts as high as 30-50 billion can be used for the acute ‘loading’ to treat specific conditions or following antibiotic use. Finding the best type of probiotic and most effective dosages is best achieved in conjunction with a qualified medical practitioner or nutritional therapist.
Added support
In addition to probiotics, you can also boost your gut health by including prebiotics and digestive enzymes in your diet and supplement plan. Probiotics feed on prebiotics, which are derived mainly from complex starches. Ideal sources include legumes, beans, oats, rye, quinoa, fruits such as bananas and berries, and whole grains, but you can also find them in supplemental form at Dis-Chem. Digestive enzymes, found in living natural foods, fortified supplements or standalone digestive enzyme products, helps to boost our body’s natural production (which takes place in the pancreas) to further aid our digestion and create a properly functioning and healthy gut. LF
LF RECOMMENDS
Biogen Gut Health Pack
68 Dis-Chem Living Fit
Dis-Chem Gold Digestive Enzymes
Amipro Daily Flora Cap
Entiro Probiotic Chews
NPL Digestive Enzymes
Solal Probiotic Maximum Potency
Q&A
ASK THE PROS What’s the difference between the common cold and the flu? Stephanie via Instagram
W
ith winter upon us, many of us will likely pick up an infection. Both the common cold and the flu (or influenza) are caused by viruses, but they vary in their symptoms and severity. All viruses invade living cells, where it propagates (increases in number) and then spreads throughout the body. Some viruses even kill their host cells. The common cold, which consists of more than 200 viruses, generally invades and infects the upper respiratory tract – the nose and throat – while the flu generally infects the entire respiratory system, including the air passages (bronchioles) and lungs. You can also pick up certain infections from pathogenic bacteria like strep throat, which are less common, but you can also get secondary bacterial infections following a viral infection due to the congestion and respiratory inflammation caused by conditions like bronchitis. You can effectively treat a bacterial infection with a course of antibiotics.
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The best way to prevent contracting either illness is through
social distancing during infectious periods such as winter and with immaculate personal hygiene.
Prevention better than cure
However, there is no cure for a cold or flu – it’s up to your immune system to fight it as you treat the symptoms. Your best bet is to prevent contracting a cold or flu through enhanced immunity with a flu shot from your local Dis-Chem Pharmacy and with proactive preventative measures. The best way to prevent contracting either illness is through social distancing during infectious periods such as winter and with immaculate personal hygiene.
Cold vs flu symptoms
While both infections are highly contagious and attack your respiratory system, the seasonal flu virus presents with more severe symptoms than the common cold. Flu symptoms can include fever or chills, a cough, sore throat, runny or stuffy nose, muscle or body aches, headaches and fatigue. The National Institute for Communicable Diseases (NICD) explains that symptoms can range from mild to severe, but there are often no specific public health interventions required for patients infected with certain strains. However, some flu patients may require medical attention, especially those with underlying health problems such as cardiovascular conditions. Cold symptoms are usually milder, with sufferers more likely to have a sore throat initially, with a runny or stuffy nose, but seldom have a fever.
The dangers of training when sick When active individuals get sick it can seem tempting to keep training or working out as normal so that you don’t lose any fitness or conditioning. To determine if you can or should train when you start with those sniffles, it’s important to determine if it’s a cold or the flu. The major concern is that training during periods when your body is already fighting an infection adds additional stress,
Follow these measures to lower your infection risk: 1
WASH YOUR HANDS:
Most infections are picked up from the infected surfaces you touch with your hands, which you then transfer to your nose or mouth where the virus can enter your respiratory system. So wash your hands often with soap and water or use a hand sanitiser. 2
SANITISE SURFACES:
Wipe down or sanitise communal surfaces before touching them. These could include door handles, shopping trolleys, office coffee machines, handrails or gym equipment. 3
MINIMISE HUMAN CONTACT:
Most infections are transferred between people when they touch by shaking hands, kissing or when an infected person coughs or sneezes near them, so keep your distance. 4
AVOID FACE CONTACT:
Don’t touch your face until you’ve had a chance to wash or disinfect your hands with sanitiser. 5
BOOST YOUR IMMUNITY:
A strong immune system is vital to detect and kill off any infection as it enters your system and has time to take hold. This requires a wholesome diet, nutritional support from immuneboosting supplements, regular exercise and stress management (read more about all of these elements in this issue).
especially to your immune system. And the converse also applies – heavy training loads place heightened recovery demands on the immune system, which is why we often get sick before a major event or race. While general advice is to err on the side of caution, recommendations can vary based on certain factors and individual cases and circumstances. A common suggestion is to first conduct a “neck check”. This means that if symptoms are above your neck and you aren’t suffering from a fever, then you may engage in mild exercise, but do so cautiously. However, if symptoms present below your neck, then it is best to take a break. In other words, a mild head cold, sore throat and sneezing may not be a problem, but a fever, chest infection, cough or body aches and pains signal it’s time to stop training. Certain flu virus strains can also cause myocarditis (inflammation of the heart wall), which can cause heart issues and even result in sudden death. As such, exercising with the flu is not recommended, regardless of its intensity. Of course, training with a head cold could compromise your immune system or cause the infection to spread to your lungs. That’s why it is probably best to seek treatment and rest early on in the infection cycle, otherwise you could prolong your time off from exercise. LF Health 71
health
9 SUPPLEMENTS
that enhance your immune response Did you know
When an infection takes hold, the immune system ramps up immune cell production in an attempt to overwhelm the replicating virus or multiplying bacteria. OUR IMMUNE DEFENCES CONSIST OF SPECIALISED ORGANS, CELLS AND TISSUES THAT WORK TOGETHER TO DESTROY THE DISEASE-CAUSING VIRUSES AND BACTERIA THAT CAN ENTER OUR BODIES.
These elements operate as an integrated system and produce the immune cells – lymphocytes, macrophages, neutrophils and killer cells – that circulate in your body to detect and attack any foreign invaders.
Produce stronger immune cells
When an infection takes hold, the immune system ramps up immune cell production in an attempt to overwhelm the replicating virus or multiplying bacteria. 72 Dis-Chem Living Fit
And like any cell in your body, these immune cells need nourishment to develop and function properly. This fuel must come from your diet but if your diet is off the mark in terms of its nutritional content, you could compromise your body’s immune response.
Plugging nutritional gaps
Available scientific evidence supports the stance that underor malnourishment reduces immunity, which is why plugging any nutritional gaps in your diet with well-formulated supplements, or supporting your system during periods of heightened demands, like during an infection, could be beneficial. That’s why a well-stocked supplement cupboard with all (or a combination) of the following products could help to bolster your immune defences this winter:
Beta-carotene
Research shows that betacarotene has independent functions in disease prevention, including support for lymphocyte and macrophage activity. Research also suggests that beta-carotene supplements can increase base levels of lymphocytes and immune system natural killer cells.
1
BCAAs
Beyond aiding recovery and building muscle, branched-chain amino acids (BCAA) can also give your immune system a boost by providing the building blocks (amino acids) needed to produce glutamine, which is a vital amino acid needed for optimal immune function (read more about this later on). For this reason, whey protein, which is loaded with BCAAs, or standalone BCAA supplements can be beneficial in the fight against infections.
2
Co-enzyme Q10
Research shows that co-enzyme Q10 (CoQ10) enhances macrophage activity and that supplemental CoQ10 can improve cell-mediated immunity, particular in response to bacterial infection, and increases antibody production to boost antibody-mediated immunity. It is also a potent antioxidant. This means it helps to reduce cell damage due to the oxidation caused by free radicals, which often runs rampant in the body during an infection amid the resultant inflammation.
Vitamin C
Macrophages and neutrophils become voracious vitamin C consumers when they’re fighting an infection. Accordingly, a vitamin C deficiency can hamper the immune system’s efforts. So give your body a fighting chance by supplementing with a high dose vitamin C supplement in the gram range to support your immune response.
7 5 3 8 4 6 9
L-glutamine
Immune cell replication and activity requires glutamine, but these cells cannot produce this non-essential amino acid themselves. It is almost exclusively produced by muscle cells from BCAAs. And when we’re sick, our immune cells burn through large quantities of glutamine. During these periods, glutamine can become conditionally essential as our body may need more than it can naturally produce. Therefore, immune cells can benefit from a constant supply from the blood, which we can provide with a suitable supplement.
Vitamin E
Vitamin E is another important micronutrient required by lymphocytes and neutrophils. And it’s a potent antioxidant. As such, without adequate vitamin E your white blood cell membranes can weaken and break down, which renders them unable to fight against those pathogens.
Vitamin D
Vitamin D helps to reduce levels of inflammatory proteins called cytokines. It also increases antimicrobial protein production in our adaptive immune system, which helps to destroy invading germs and viruses. There is also evidence to suggest that vitamin D plays an important role in our innate immunity – the immediate, non-specific immune defence system. More generally, vitamin D has been linked to a decrease in both a person’s susceptibility to and the duration of common infections, including the flu. This is backed by numerous studies, which tend to show that people who have lower vitamin D levels are more likely to get the flu, and also tended to suffer with the infection for longer (nine days versus just two in those with higher vitamin D levels, according to one study).
Zinc
Zinc functions as a co-factor in the production of other antioxidants. So, much like selenium, a lack of this mineral can negatively impact our immune response, with research linking a zinc deficiency to a rapid decline in lymphocyte function. As such, a zinc supplement can help to restore and maintain optimal immune function.
Selenium
Selenium functions in synergy with vitamin E as an antioxidant to protect cell membranes from oxidation. A lack of selenium can compromise vitamin E’s ability to fulfil its function, which is why an adequate intake is crucial for a strong, properly functioning immune system. LF Health 73
health
CBD MANAGING LOCKDOWN STRESS THE NATURAL WAY
STRESS AND ANXIOUSNESS ARE RISING DUE TO THE NOVEL CORONAVIRUS (COVID-19) AND THE ECONOMIC IMPACT OF THE EXTENDED LOCKDOWN. PEOPLE ARE UNDERSTANDABLY WORRIED ABOUT THEIR AND THEIR FAMILY’S HEALTH AND THEIR LIVELIHOODS. ONE OF THE MANY WAYS YOU CAN HELP TO REIN IN SPIRALLING STRESS LEVELS IS WITH HIGH QUALITY, COMPLIANT CANNABIDIOL (CBD) PRODUCTS.
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D
A NATURAL PRODUCT
CBD is a naturally-occurring, active non-psychoactive compound found in the cannabis or hemp plant’s resinous flower. Many people may have reservations about using these products because hemp is a close relative to marijuana. But commerciallyavailable CBD products are not illegal, and they don’t cause a “high”. To comply with local regulations, all CBD products in South Africa must contain less than 0.001% of
the active compound in marijuana that delivers its high, known as THC. The World Health Organization (WHO) has concluded that CBD is generally well-tolerated and has a good safety profile with limited potential for abuse or dependency. There is a growing body of research into the potential benefits of CBD and it has become a popular health supplement used by people all over the world for a variety of purposes.
TO COMPLY WITH LOCAL REGULATIONS, ALL CBD PRODUCTS IN SOUTH AFRICA MUST CONTAIN LESS THAN 0.001% OF THE ACTIVE COMPOUND IN MARIJUANA THAT DELIVERS ITS HIGH, KNOWN AS THC.
MANAGING STRESS
We all experience and process stress in different ways. And while everyone is feeling stressed during this time, some people went into this crisis with more stress than others. Without an adequate intervention, acute stress can become chronic and can feel overwhelming. This can lead to physical or psychological manifestations, such as feelings of anxiousness. Variations in hormones or
neurotransmitters such as serotonin, dopamine and norepinephrine can also affect how we respond to stress. And a lack of adequate sleep and exposure to various lifestyle and environmental factors can also impact our total stress load. Some people have developed behavioural and psychological coping mechanisms to manage their stress levels, while others use exercise or meditation to keep their stress levels in check. Often, a combined approach is most effective.
A NATURAL STRESS RELIEVER Various mood-enhancing supplements are available off the shelf, with CBD emerging as one of the options. CBD can help to reduce anxiousness by improving endocannabinoid system function, which increases natural cannabinoid production. These compounds then bind with endocannabinoid receptors (there are two types – CB1 and CB2) in our body. Specifically, it is CBD’s effect on CB1 receptors that can positively impact on our overall mental wellbeing. These receptors are located in the brain and are associated with emotions, mood and pain, among others. When cannabinoids bind with these receptors, they can calm the mind, promote better sleep and reduce anxiousness. In addition, CBD can increase serotonin, a neurotransmitter that controls mood. As such, CBD is already commonly used to treat restlessness, sleeplessness and anxiousness.
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SCIENTIFIC SUPPORT
While more research is needed on the long-term benefits of CBD oil for anxiety, initial studies suggest it is effective. A 2011 study* published in the journal Neuropsychopharmacology looked at how CBD could help people suffering with social anxiety disorder (SAD). The researchers simulated public speaking tests and compared performances between participants with SAD and
healthy individuals. Those who received CBD oil before the test experienced significantly lower anxiety levels. Similar results emerged from a 2015 study** published in the Neurotherapeutics journal, which stated that “current evidence indicates CBD has considerable potential as a treatment for multiple anxiety disorders”. Even the National Institute on Drug Abuse (NIDA) affirmed the therapeutic efficacy of
CBD to reduce anxiety and stress. During a presentation to the Senate Caucus on International Narcotics Control in 2015, NIDA’s director explained that a range of animal models demonstrate how CBD can reduce “both behavioural and physiological measures of stress and anxiety” and that “CBD has shown efficacy in small human laboratory and clinical trials”.
Cannabidiol Reduces the Anxiety Induced by Simulated Public Speaking in Treatment-Naïve Social Phobia Patients. Neuropsychopharmacology. 2011 May; 36(6): 1219–1226. Published online 2011 Feb 9.* Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics. 2015 Oct; 12(4): 825–836. Published online 2015 Sep 4.**
YOUR CBD OPTIONS
If you are one of the many South Africans who is experiencing heightened feelings of uncertainty, stress and anxiousness at this time, consider using a CBD product to help you cope. Dis-Chem Pharmacies stocks CBD oils and other related products. You can choose from various products in store or online at www.dischem.co.za. Options include oils, tinctures or capsules. CBD oil is made by mixing a CBD extract into a base like hemp seed oil or alcohol, which you can hold under your tongue where it is absorbed directly into the bloodstream.
You can also take a dose in capsule form, as an edible product or drink it in a tea. If your anxiousness persists or you start to experience feelings of depression, contact the
South African Depression and Anxiety Group (SADAG). Visit the organisation’s website at www. sadag.org for information on how to cope with mental health pressures during lockdown. LF
CBD OIL IS MADE BY MIXING A CBD EXTRACT FROM A CANNABIS PLANT INTO A BASE LIKE HEMP SEED OIL OR ALCOHOL. ISOLATE CBD OILS ARE MADE BY ISOLATING ONLY THE CBD PRESENT IN THE PLANT; THC AND OTHER CANNABINOIDS WILL NOT BE PRESENT IN THESE OILS. You can call the Cipla SADAG 24-hour mental health helpline on 0800 456 789 or via WhatsApp on 076 882 2775 between 9am – 5pm.
LF RECOMMENDS
REThink CBD Relieve
REThink CBD Uplift tea
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Releaf Organic CBD Oil
Extract Energy & Memory CBD Oil
Adco CBD Stress caps
Cannabex CBD
GYM
VARY YOUR WEIGHT FOR BETTER RESULTS UNIVERSITY OF LINCOLN RESEARCHERS HAVE SHOWN THAT WEIGHTLIFTERS CAN ENHANCE THEIR PERFORMANCE ACROSS A RANGE OF MEASUREMENTS BY VARYING THE AMOUNT OF WEIGHT THEY LIFT DURING THEIR TRAINING SESSIONS. THIS COULD HELP ATHLETES MAINTAIN OR IMPROVE THEIR PERFORMANCE WHILE REDUCING THEIR INJURY RISK AND CUMULATIVE FATIGUE. *Study findings appeared in the Journal of Strength and Conditioning Research.
50% HMB + PROTEIN =
MORE LEG MUSCLE MASS THAT’S THE FINDING FROM A NEW STUDY PUBLISHED IN THE JOURNAL OF THE INTERNATIONAL SOCIETY OF SPORTS NUTRITION. Researchers found that participants who added a dose of HMB to their whey protein shake gained 1.2kg more fat-free mass in their legs than those who consumed protein alone during the study. *Supplements used in the study were donated by EVOX® Advanced Nutrition.
ENGAGEMENT FOR NONEQUIPMENTBASED WORKOUT PROGRAMS ON THE AAPTIVE APP INCREASED BY 50% DURING MARCH AS USERS KEPT THEIR TRAINING AT HOME DURING COVID-19 LOCKDOWNS.
GYM “PAIN IS TEMPORARY. QUITTING LASTS FOREVER.”
in this section EXPERT Q&A
FEATURE
SUPPLEMENTS
WORKOUT
Should I use a weightlifting belt?...80
Winter workout survival guide...82
Different protein options and what they do...94
Ball & band workout...102
Q&A
ASK THE PROS Should I use a weightlifting belt during my heavy compound lifts like squats and deadlifts?
I SHOULD HAVE WORN MY GYM BELT
Hennie from Boksburg
I
n our quest for strength and size #gainz, some lifters look for mechanical assistance, in addition to their supplement support. A weightlifting belt is a common sight in most gyms, from traditional weight rooms to functional training facilities and, occasionally, CrossFit boxes.
STATING THE CASE FOR WEIGHTLIFTING BELTS Lifters use these belts to help to stabilise their torso and lumbar spine during heavy lifts. Prof Brandon S. Shaw, who holds a PhD in biokinetics, says that many arguments exist for and against the use of weightlifting belts. The pros centre around their purported ability to reduce injury risk, and their potential to boost performance. 80 Dis-Chem Living Fit
A weightlifting belt has two main purposes.
It reduces stress on the lower back while the person is lifting in an upright position,
and it prevents back hyperextension during overhead lifts.
“Weightlifting belts can increase intra-abdominal pressure and intra-muscular pressure in important stabiliser muscles such as the erector spinae to stiffen the torso, which can increase force production during a lift,” states Shaw.
This happens by facilitating a stronger isometric contraction via the increased pressure created when force is exerted against the belt, which is what ultimately increases spinal stability. This effect can also improve safety during heavier lifts. For example, research findings from a 2006 study also revealed that a weightlifting belt could reduce intervertebral disc compression forces by 10%, but only when inhaling before lifting. The researchers concluded: “Wearing a tight and stiff back belt while inhaling before lifting reduces spine loading.”
“As such, in some cases the use of a weightlifting belt can be considered justified,” adds Shaw.
THE CONS TO CONSIDER
In contrast, this increase in force created when using a weightlifting belt can also result in injury.
“Various study findings suggest that injuries sustained when wearing a belt can be more severe than those incurred when not wearing a belt,” states Shaw. Hernias are a common injury experienced when using weightlifting belts. In addition, regular and long-term use of a weightlifting belt may ‘reverse train’ an individual’s core. “An over-reliance on these belts may cause muscles to become inefficient during strenuous lifts, which may lead to subsequent issues when the belt is not used.”
Shaw advises novices to avoid using weightlifting belts, especially initially.
“Young and inexperienced lifters usually utilise weightlifting belts for the wrong reasons. They often see other people using them and figure it’s probably a good idea, or their lower backs are becoming excessively sore, so they think the belt might help, instead of addressing the real problem, such as too much weight, overtraining, incorrect technique or weak cores, among other reasons.”
WHEN TO USE A WEIGHTLIFTING BELT Weightlifting belts should only be considered by experienced lifters and in specific circumstances, such as if they are at a plateau and want to lift more weight.
Do not use a weightlifting belt to:
Compensate for weak stabiliser muscles. Work around an existing injury or discomfort. Young and inexperienced lifters must first master proper lifting technique and adequate core strength and activation during compound lifts, before considering the use of a weightlifting belt. LF In The Gym 81
GYM Winter workouts will have you feeling happier and more energised!
The winter
WORKOUT SURVIVAL GUIDE 82 Dis-Chem Living Fit
Your workout routine doesn’t have to fall by the wayside this winter.
Get geared up BRACE YOURSELF, WINTER IS HERE! DON'T LET THESE COLDER CONDITIONS CAUSE YOUR MOTIVATION LEVELS TO DROP. WAKE AND SHAKE (IT OFF) The worst thing you can do when that alarm goes off is lie there and contemplate what it will take to get you to your training session.
Put your phone out of reach so that you have to extricate
yourself from the warm, comfy confines of your duvet to turn it off. And once you’re up, get moving. A quick 10-minute bodyweight circuit, fullbody mobility drill or yoga session is a great way to start any day, be it winter, summer, spring or autumn. It’ll get the blood flowing and raise your internal temperature.
It will also boost your energy and motivation levels. And it sets a positive tone for the start of your day, which will put you in the right mindset and on the path to success.
STILL, WHEN THAT ALARM CLOCK GOES OFF WHEN IT’S COLD OUT AND STILL DARK, GETTING OUT FOR THAT EARLY MORNING SWEAT SESSION CAN SEEM LIKE AN IMPOSSIBLE TASK. While winter and early-morning exercise might seem incompatible, it’s often those who are most prepared who succeed. In this instance, that preparation refers to having the right winter gear. There’s a common saying among serious athletes: “There’s no such thing as bad weather, only bad clothing.” While it’s a bit of a tongue-in-cheek statement, there’s some truth to the phrase. If you have the right cold weather gear you’re less likely to feel uncomfortable while working out. So get the right tools for the job with the right training gear. And learn to layer – it’s the best way to get from your bed to your training session without freezing!
TRY THIS REFOCUS YOUR GOAL:
Set yourself a winterspecific goal and work towards it to maintain motivation and focus. And don’t be afraid to get creative – the more interesting and engaging your new challenge is, the more likely you’ll be to stick with it.
In The Gym 83
GYM
ADAPT YOUR LIFESTYLE While those dark, icy mornings can make it difficult to get up and get out, it’s not just the cold that plays on your mental state. Most mammals – humans included – experience a biological effect in relation to the changing durations of night and day. That’s because our internal clock, or biorhythm, is set by our exposure to sunlight. We’re programmed to want to slip into a state of semi-hibernation during winter to conserve energy. Obviously, that mechanism is at odds with our modern lifestyles with 24/7 access to electricity and light, and an abundant food supply. Yet the fact remains that the human body needs more sleep in winter. So give it what it wants. Adding an extra sleep cycle to your night will do wonders for most people in winter, leaving you refreshed and invigorated come morning. While not everyone can spare an additional 90 minutes a night for that extra sleep cycle, there’s no reason you can’t head for bed 20-30 minutes earlier for some valuable shut-eye.
TRY THIS
WINTER-PROOF YOUR WORKOUT There are many trusted methods to winter-proof your workout, whether that’s a training session in a temperaturecontrolled environment, or a run outside.
Working out in the afternoon, instead of the morning, will ensure you avoid the worst of the cold weather. If the weather is too nasty to head outdoors, there’s no reason why you can’t fit in a session in the comfort (and warmth) of your own home. It takes the challenge of leaving the house in the cold out of the equation, so you’re left with no excuses but to train. 84 Dis-Chem Living Fit
MOVE MORE:
Find more opportunities to get active - you’ll warm yourself up in the process! Take the stairs instead of the lift or escalator, or park further away from the shops to get in those extra steps.
UP THE INTENSITY:
Swap those dumbbell curls for some serious compound moves like squat presses and deadlifts, or some highintensity interval training. You’ll also be able to push yourself harder in the colder conditions to burn more calories, and the same applies to cardio – up the intensity with sprints, a few WattBike intervals or some serious Air Assault biking.
SWITCH IT UP:
Find different ways to stay active (like going for a run) instead of trying to stick to a regular workout schedule. This will keep your training interesting and stoke waning motivation levels.
S
PICK YOUR WINTER PICK-ME-UP Those shorter days can leave you feeling lethargic, so have a supplement or some other pick-me-up on hand when you need a boost. A thermogenic fat burner or a potent pre-workout that contains stimulants will increase energy levels and can raise your core body temperature.
And give some thought to, umm, your thoughts. The winter blues are real. The medical term is seasonal affective disorder, or SAD (we know, right, how apt).
A strong cup of warm coffee or green tea can deliver a similar effect.
Armed with a refreshed mind and warmer body, you’ll be raring to tackle any winter workout.
STAY HEALTHY Colds and flus are the other factors that often derail winter workout plans.
So do your best to boost your immune system with a combination of solid nutrition, supplement support and proper hygiene and social distancing.
Studies show that 1,000mg of vitamin C a day can make your cold’s symptoms milder and shorten its duration by half a day. It can also aid prevention by boosting your immune system, so stock up on vitamin C-rich foods and get a suitable supplement. Vitamin B6 and 12 are also essential for good health and immunity as they’re involved in numerous processes in the
Work your mind muscle
body. It’s also worth considering a vitamin D supplement to compensate for reduced exposure to natural sunlight. It’s not just the shorter days – remember that you’re often bundled up when you go outside, so less skin is exposed to the sun in winter.
69.7 mg vitamin C
in 1 regular sized fruit*
*Fruit of 131g
SAD is a form of depression that’s related to seasonal changes, but you can combat that ‘SADs’ with some exercise, a healthful diet and a positive mindset. Yes, simply telling yourself that winter isn’t as bad as you make it out to be can significantly improve your mood. Meditation (preferably in a warm room) is a great way to gain perspective on those negative winter thought patterns. And if all else fails, simply lean into the discomfort. Yeah, training in winter sucks, but it’s better to embrace the suck than let it dictate your (in)actions. Know that doing so will make you a stronger, grittier person. Whether that makes you more successful at sport, business or in life, it’s just one more way that maintaining an active lifestyle through winter will benefit you.
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levelUP
YOUR HOME WORKOUT
ADD SOME CROSSFIT FLAVOUR TO YOUR HOME WORKOUT THE MOST EFFECTIVE WAY TO CRANK UP THE INTENSITY OF COMMON BODYWEIGHT EXERCISES LIKES SQUATS, PUSH-UPS AND LUNGES (OTHER THAN ADDING WEIGHT OR RESISTANCE) AND TRANSFORM YOUR TRAINING, IS WITH THE POWER OF PLYOMETRICS.
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Peak power and performance Plyometric training involves fast and explosive movements, which increase muscle power and responsiveness. Examples include box jumps, squat jumps, depth jumps, lunge jumps and clap push-ups, to name a few. Plyometric training works by stimulating a specific pattern of muscle contraction. First, there’s a rapid muscle lengthening or loading movement (eccentric phase), followed by a short resting phase (amortisation phase) and then an explosive muscle shortening movement or contraction (concentric phase). This sequence generates a powerful muscle contraction
in a short amount of time. It’s called the strength-shortening cycle (SSC) – an active muscle stretch (eccentric contraction) followed by an immediate shortening (concentric contraction) of that muscle. By training muscle fibres to contract more forcefully, they become stronger and more powerful. This type of exercise also benefits connective tissue, making it stronger and more resistant to stress, which could mean fewer injuries. In addition, ‘plyos’ offers more advanced athletes a way to maintain as much strength as possible while gyms remain closed.
levelUP
Due to the explosive nature and physical demands of these exercises, it is important that you are injury-free, have a sound training history and are technically proficient in these basic movements before engaging in this type of training.
Box Jump March Stand in front of a step box or platform. Place one foot on the edge of the box. Jump up high and land with your opposite foot on the edge of the box, and other foot on the floor. Immediately repeat.
THE PLYO HOME WORKOUT 2-3 sets of 8-10 reps. Move #1:
SQUATS JUMPS Move #2:
LUNGE JUMPS Move #3:
PUSH-UP SHUFFLE Move #4:
ZIG ZAG HOPS Move #5:
BOX JUMP MARCH Push-Up Shuffle HOW TO DO IT: Perform a push-up. From the bottom position, rapidly extend your elbows and explode upwards and sideways, so that your upper body lifts off the floor and moves to one side. Repeat the movement as soon as you catch the push-up, but this time push yourself in the other direction. Repeat the movement in a centre-rightcentre-left manner. Ensure that your feet remain on the ground throughout the entire movement.
Move #6:
VERTICAL DEPTH JUMPS
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gym
#TEAMRED JUST GOT BIGGER, LEANER AND STRONGER
WIEHANN’S SUPPLEMENT STACK:
RAGE ENERGY
RAGE AMINOS
ISO WHEY PROTEIN
WIEHANN VAN WYK Biogen’s newsest #TeamRED member, Wiehann van Wyk - men’s physique competitor, personal trainer and total lean machine.
90 Dis-Chem Living Fit
LIQUID L-CARNITINE
DAILY VITAMINS: ALPHA LIPOIC ACID MULTI VITAMIN PLUS OMEGA 3 MAGNESIUM CHELATE VITAMIN D VITAMIN A
Get to know him RESPECT IS EARNED, NOT GIVEN. And Wiehann van Wyk is a highly respected athlete because he has dedicated most of his life to achieving his fitness goals and pursuing a career in the industry. You could always find Wiehann close to the action when he was growing up. He enjoyed the thrill and adrenaline of skateboarding, BMXing, surfing, and lifeguarding. It was only after he matriculated that he took up the art of sculpting his body. He started off with just a few basics – dumbbells and barbells. But before long, he found himself dominating both local and international Men’s Physique line-ups.
Locking down weak points during lockdown
Like all fitness enthusiasts, Wiehann has felt the challenges
Joining #TeamRED
Joining Biogen has been just reward for an athlete of his calibre. Wiehann placed an admirable second and third at two international IFBB World Championships, and was also crowned overall IFBB S.A. Men’s Physique champ for two years running, in 2015 and 2016. As someone who strives for nothing short of excellence, we asked Wiehann what Biogen’s #BeYourBest motto means to him.
and frustrations of the national lockdown. Coming to terms with the fact that building muscle mass probably wasn’t a realistic goal due to the forced closure of gyms across the country, he instead channelled his energy towards improving his weak points.
“Training under lockdown conditions reminds me of when I first started training,”
says Wiehann. The limited resources and tools at his disposal meant that he had to incorporate more bodyweight exercises, as well as high-intensity cardio such as sprints, cycling and skipping. Wiehann believes that sticking to the basics will always help you maintain your physique.
“Our lives consist of many moving parts and facets, from relationships, career paths, health, passions and hobbies. To be your best is to give each aspect your all. Committing to what makes you truly happy will enable you to live a rich and fulfilled life.”
Age: 27 Born: Bloemfontein Lives: Cape Town Qualifications: Personal Trainer and Sports Massage Therapist Occupation: Personal Trainer Height: 1.84m Weight: +/- 94kg Achievements: 2015 Shameen Classic 1st place 2015 IFBB SA Championships 1st place in the Over 1.78cm and Overall divisions 2015 IFBB World Championships (Budapest, Hungary) - 2nd place 2016 Arnold Classic Africa - 3rd place 2016 IFBB SA Championships - 1st place in the Over 1.78cm and the Overall divisions 2016 IFBB World Championships (Bialystok, Poland) - 3rd place
IWIEHANNVANWYK
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A typical nutritional day... MEAL 1:
5 whole eggs
MEAL 2:
1 cup of oats and 1 serving of Biogen Iso Whey protein
ADD INTO OATS
MEAL 3:
200g chicken or lean beef, 150g white rice or potato, with a serving of mixed vegetables
MEAL 5:
(Post-workout meal): 50g cream of rice and 1 serving Biogen Iso Whey
ADD INTO RICE
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MEAL 4:
(Pre-workout meal): Repeat meal 3
Eating clean, living lean
All athletes who compete at the highest level follow a strict diet plan, which is specifically formulated to yield the results they’re after. ‘If you fail to prepare, prepare to fail’ is the saying most athletes live by. Wiehann’s current diet is structured around his goal of maintaining muscle mass and keeping his body fat low.
What advice do you have for athletes who want to make a name for themselves within the fitness industry?
MEAL 6:
180g of steak or 200g chicken/fish with roast vegetables
Never lose sight of your ‘why’ – the reason you started. And never lose your passion for fitness. Don’t get consumed by the ideology of fast results. Rather work consistently and make steady progress. I believe that it is easier to stay in shape than it is to get in shape, so put your head down and do the work, especially on those days when you lack motivation. Your work ethic and discipline will separate you from the rest. LF
“Never lose sight of your ‘why’ – the reason you started.”
101
1236
calories
calories
21G
261G
1.4G
2.7g
0.4g
PROTEIN
PROTEIN
FATS
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CARBS
PER SERVING
CARBS
PER SERVING
Formulated to pack on serious size. This advanced formulation delivers a calorie-dense shake that is rich in quality protein. It is enhanced with a unique triple carbohydrate blend to maximise mass gain and promote rapid growth.
54G
FATS
101CAL
Bolster your lean muscle development and enhance recovery with this premium quality whey protein blend. Each scoop is amplified with a comprehensive amount of EAAs and BCAAs to promote muscle anabolism. The formulation is fortified with a multi-purpose digestive enzyme complex called DigezymeÂŽ, which ensures rapid digestion and efficient absorption to get amino acids into muscle cells quicker.
FUELPRIMA YOUR GAINZ GO ENERGY
www.primalsa.co.za I primalsportsnutrition f Primalsa
ENERGY
EXCLUSIVE TO
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PROTEIN DISCOVER THE WORLD OF PROTEIN OPTIONS
A good protein supplement is a mainstay in every nutrition plan, whether your aim is to build a better body, lose weight or enhance your recovery.
PROTEIN IS THE BUILDING BLOCK OF MUSCLE!
Your body breaks down the protein you eat or drink into its basic elements – amino acids. These compounds then form chains, which are the building blocks your body needs to repair and rebuild tissue, including muscle, connective tissue, hair and nails. You also need proteins to make enzymes and hormones, among other bodily functions.
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WHEY
PROTEIN POWDERS WHEY IS A DAIRY-BASED PROTEIN MADE FROM INGREDIENTS DERIVED FROM THE CHEESE-MAKING PROCESS. Its effectiveness and versatility make it one of the most popular protein supplements. Whey is a complete protein, delivering all nine essential amino acids – those that your body can’t produce on its own – including the beneficial branched-chain amino acids (BCAA). This includes high levels of leucine, a powerful amino acid that the body needs to rebuild muscle during the recovery process.
Whey protein supplements typically come in three forms: WHEY CONCENTRATE:
The most common, least processed form of whey. It contains more lactose than the other two variants. While it is highly bioavailable, it is more slowly digested and absorbed than an isolate or hydrolysate.
WHEY ISOLATE: Whey concentrates go through an additional processing step to remove some fat and lactose. WHEY HYDROLYSATE: This predigested, partially hydrolysed whey powder goes through an extra processing step to remove additional lactose and increase its bioavailability compared to concentrates or isolates.
WHEY UP YOUR OPTIONS
Fully Dosed Pure Whey
Bioegn Whey Isolate
ORGANIC WHEY
These products are created using dairy from organicallyreared cows, which are typically grass fed and aren’t given artificial growth hormones or antibiotics. These products are often formulated without added sugars, preservatives and colourants.
NPL 100% Whey Protein Isolate
Optimum Platinum Hydro Whey
Biogen Grass Fed Whey
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CASEIN
Biogen Night Feed
CASEIN
SSN Micellar Casein
PROTEIN POWDERS This milk-derived protein is absorbed more slowly than whey as it tends to clump in the digestive tract. This characteristic makes it a popular standalone product for use at night, when a prolonged amino acid release can sustain the anabolic process during sleep. It is also commonly included in blends for the same reason. WHY USE CASEIN? This slower digestion rate can also leave you feeling full for longer, which makes it a common addition to meal replacement powders (MRPs) or diet shakes. A popular form of this supplement is micellar casein, which has the slowest rate of digestion and absorption among all protein supplements. This slow absorbtion makes it ideal for taking it at night.
The post-workout period is arguably the most important time to eat or drink some protein as it kickstarts the muscle-building (anabolic) process.
Optimum Gold Standard Casein
BLENDS
Primal Whey Protein
Biogen Iso-Whey
PROTEIN BLENDS Whey blends contain a combination of or all three whey protein variants. This delivers the ideal mix for rapid absorption and a more sustained amino acid release, which accelerates muscle repair and aids the recovery process. Milk-based blends typically contains a combination of two or more whey protein sources, such as whey isolate, concentrate and/ or hydrolysate, and micellar casein and/or milk protein isolate for a combination of fast, medium and slow-releasing protein sources.
EGG
PROTEIN POWDER USN BlueLab 100% Premium Whey
EVOX Whey Protein Advance
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DAIRY
Egg protein supplements are typically produced when egg whites are dried and turned into a powder. This protein digests slower than whey but faster than casein. It is also highly bioavailable. These protein supplements are ideal for someone who is looking for animal-derived protein but is perhaps allergic to dairy. They are also suitable for vegetarians looking for a supplemental protein source with a complete amino acid profile.
PROTEIN FACTS
MULTISOURCE BLENDS
PROTEIN
This product category combines animal and plant protein to deliver a multisource blended product. The most common blend is a mix of whey, soy, and casein, which delivers a prolonged amino acid release to sustain and support recovering muscles.
To produce complete proteins, you need to supply your body with 9 essential amino acids from your diet, either from a single source, like animalbased proteins, or a combination of incomplete sources like many plantbased proteins that together provide a complete amino acid profile.
WHEN TO TAKE IT
SSN Anabolic Muscle Builder
EVOX Synergy Whey Protein
BEEF PROTEIN POWDERS
Beef protein powders are generally derived from raw beef material that goes through a hydrolysation process to isolate specific protein peptides. Passing beef through this enzymatically-controlled process leaves manufacturers with a partially-digested protein source that is highly bioavailable and has a complete amino acid profile.
NPL Hydro Beef
Pharmafreak Beef Freak
There are two times during the day when consuming protein is extremely beneficial. These are first thing in the morning, shortly after waking up, as this helps to break the nighttime fast by delivering amino acids to recovering muscles, and immediately after exercise. The post-workout period is arguably the most important time to eat or drink some protein as it helps to stop the muscle breakdown that happens following exercise and kickstarts the musclebuilding (anabolic) process.
PLANT PROTEIN Most plant proteins are incomplete – they don’t provide a full amino acid profile. Common sources include pea, brown rice, hemp or soy, which when combined create a complete amino acid profile. Other, less common sources may include pumpkin seeds, spirulina, oats and various sprouted grains. These plant proteins also provide a variety of vitamins, minerals, fatty acids and fibre. Plant proteins ensure that those who suffer from digestive issues linked to dairy or other allergens, or intolerances or food sensitivities have a beneficial protein option because they are lactosefree. And these products offer an effective substitute to anyone who aims to reduce or eliminate animal protein from their diet for health, ethical or environmental reasons. These products are obviously suitable for vegans or vegetarians. LF
Biogen Plant Based Protein
Fully Dosed Vegetable Protein
USN Blue Lab 100% Plant Protein
Youthfull Living Vegan Protein
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JP Hoon is a rising star in the competitive fitness industry.
This Evox-sponsored athlete is leveraging his growing international profile to build his online fitness coaching business, where he already works with athletes and lifestyle clients from all over the world. JP’s passion for health and fitness began at a young age. “I started living a healthy lifestyle when I got serious about rugby at age 14.”
Patience, dedication and a solid work ethic will always be the keys to the top.
JP HOON
A LOCAL LIFTER WITH GLOBAL AMBITIONS
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JP’S SUPPLEMENT PLAN:
Evox Whey Protein Before and after workouts
Evox Elite Aminos During workouts
Evox L-Glutamine After training or when recovery needs a boost
Evox Creatine Monohydrate Before training
Iron influencers
And JP continued to stoke that passion by reading international bodybuilding magazine, Flex. “Looking through those mags made me dream big as a young man, and I still do.” Inspired by four-times Mr Olympia, Jay Cutler, JP toiled in the gym with his best friend, Louis Bessinger, who was a World Junior Bodybuilding Champ and the 2015 SA Men’s Overall Champion. “Louis was my training partner when I started competing. I’ve learnt so much from him and will forever be grateful to have him in my life,” says JP. And JP continues to work hard to chase his ultimate ambition – a coveted Pro Card to compete on the international stage against the world’s best athletes.
“I also want to become one of the best coaches in the world, helping as many people as possible to achieve their goals.”
Empowering education To these ends, JP says he invests the most time and money outside of the gym into educating himself.
“I’m investing a lot of money and time into new international courses every year to help make me a better coach. You can never stop learning to be better.” And JP also applies these insights to his training. “Completing new coaching courses every year has helped me improve as an athlete.” This knowledge has helped him identify areas where he can improve or make changes to achieve better results. One aspect to his approach that is a departure from conventional wisdom is the way he and his clients train before shows.
Get to know JP Born: 12 July 1995 Lives: Johannesburg, Gauteng Qualifications: Sport Science, Nutrition, Personal Training Qualification Occupation: International Online Fitness Coach Age: 24 Height: 1.84m Weight: 108kg Competitive achievements: Junior EP Champs, Rise of the Phoenix junior champ, Mr Border class winner, Champions Arise class winner.
Game-changing approach “The old-school approach recommends training heavy to build muscle and then training light with high reps to cut. I believe that training needs to remain as intense as possible. My clients - even my Bikini athletes – and I now push as heavy as possible, even if we’re two weeks out from a competition. This has been a game changer.” And JP doesn’t follow the traditional split routine either. Instead, he adheres to a push,
pull, legs cycle, which he repeats twice a week.
“I’ve been training this way for the last 12 months and the results are amazing.”
ICOACH_JPHOON
Beyond the gym, JP firmly believes that investing in proper nutrition and quality supplements yields the best results. “Don’t just buy the cheapest products you can find. Quality matters.”
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Diet first!
JP augments his diet with various important minerals and vitamins in the morning and evening, including vitamin C, magnesium, omega 3, a probiotic and vitamin D3. However, before anyone considers supplements, JP believes that it is vital to ensure your nutrition is on point. “The ideal approach will depend on your goals but I believe that you need a balance of everything to create a healthful diet. The old-school approach of eating only protein and vegetables and avoiding carbs in the evening is a really unhealthy way of dieting. I wish everyone could understand that a balanced diet will still deliver results, but in a healthier way, both physically and mentally.” JP says this diet should include fruits, healthy fats, carbs and quality proteins. “And people shouldn’t be afraid to have something nice when out with friends. Just make sure you don’t go overboard and that you track your calories.” JP’s average diet includes chicken, beef and eggs as his main protein sources, while rice, potato, cereal, fruits and oats are his main forms of carbohydrates. “I eat dark chocolate, avocado, whole eggs and peanut butter to get my fats.” JP generally cooks meat dishes in 100 Dis-Chem Living Fit
the oven, but will pan fry chicken with mushrooms, peppers and Spray and Cook when he wants to add some flavour. “I never use oils as they are packed with calories and my diet already has enough healthy fats in it. I cook my rice in a rice cooker, which has been an amazing addition because I can easily cook fresh rice every day.”
Success formula
Ultimately, it is a combined approach that yields the desired outcomes, says JP. This includes an appropriate training program, diet and supplement plans, and the right mindset.
The old-school approach of eating only protein and vegetables and avoiding carbs in the evening is a really unhealthy way of dieting.
“A negative attitude will never get you anywhere in life. Patience, dedication and a solid work ethic will always be the keys to the top. Always look for the positive in every situation, work hard for what you want, and have patience. Success won’t happen overnight, so get up when you fall and keep moving forward.” LF
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WORKOUT
You can now buy these items from Dis-Chem stores or online.
at home BALL & BAND
WORKOUT With Stacey Holland
Stacey’s workout wear: Freddy www.freddy.co.za
“
TAKE YOUR AT-HOME TRAINING TO THE NEXT LEVEL BY COMBINING TWO SIMPLE PIECES OF EXERCISE EQUIPMENT – A STABILITY BALL AND EXERCISE BANDS.
“
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THE MOVES
THE BAND BENEFITS
1. 2. 3. 4. 5. 6. 7. 8.
Performing exercises on the ball requires core stabilisation and coordination, which means you’re incorporating more muscles into every rep. The ball can also improve balance, reaction time and reflexes, which offers functional benefits.
Wall squats with arm curls Decline push-up Stability ball hamstring curls Stability ball jackknives Reverse band flys Seated lateral raise Glute bridge Ball plank with knee drives
THE STRUCTURE STEP 1: Complete 15-20 reps for each exercise. STEP 2: Repeat the circuit for a total of 3 rounds to complete the workout.
Add in extra resistance from bands and you can turn an already effective home workout into one that really challenges you and delivers better results.
HAVE A BALL The stability ball is an extremely versatile piece of workout equipment, and it’s also relatively inexpensive. The ball offers an unstable platform from which to perform a variety of exercises that can target your entire body.
Perform this workout at least three times a week, and keep active in other ways for the remainder of the week.
THE WORKOUT Move #1:
Wall squats with arm curls Place a stability ball against a wall and position it at your lower back region. HOW TO: Position your feet together out in front of you, standing on the middle of the band. Hold the ends of the band in either hand. Lower your body into a squat position, until your thighs are just past parallel to the floor. Curl your arms up as you squat down.
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Stacey prefers training barefoot • Training barefoot (or in minimalist footwear) allows your body to move in the way it was naturally designed to. A cushioned training shoe can disrupt the foot’s neutral position and many of the receptors involved in proprioception – the body’s ability to sense our limbs in space, and control and coordinate motion – can’t function properly. Your toes, foot bones and plantar fascia are also able to splay (spread), which is what the foot naturally does under load to absorb the shock. 104 Dis-Chem Living Fit
Move #2:
Decline push-up From an extended push-up position, place your feet on top of the stability ball. HOW TO: Slowly lower your body down toward the ground by flexing your elbows. Keep your neck and spine aligned throughout the movement. Push yourself up by extending your elbows, until you reach the fully extended position. FORM TIP: Stabilise your torso through your hands and toes and engage your core.
ocus on your for
Move #3:
Stability ball hamstring curls Lie on your back, with your heels on top of the stability ball. HOW TO: Lift your pelvis off the floor and keep your legs and back straight. Roll the exercise ball towards you by bending your knees and pulling the ball in toward your body. Extend your knees and slowly return the ball back to the starting position under control. FORM TIP: Engage your core and keep these muscles braced throughout the movement.
Move #4:
Stability ball jackknives Place your hands on the floor and your feet on a stability ball in an extended push-up position. HOW TO: Engage your core and keep your body in alignment as you raise your hips and draw your feet in towards your chest. Extend the legs back to the starting position and repeat. FORM TIP: Do not allow any spinal movement or pelvic rotation.
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Reverse band flys
nywhere, anytim
Move #5:
Place the ball on the middle of the band. Lay face-down on the ball with your chest/upper abs supporting your weight.
HOW TO: Grab either end of the band about halfway down to create tension. Engage your core and erector (back) muscles to lift your torso off the ball. Lift both arms up and to the sides to perform a reverse fly. Squeeze your shoulder blades together and return to the starting position.
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Move #7:
Glute bridge on ball Lie on your back, on a mat. Place your heels on the top of a stability ball. Maintain a small gap between your feet. Rest your arms on the floor with your palms facing down. HOW TO: Push through your heels and contract your abdominal and core muscles to lift your lower back and glutes off the floor. Push through your heels to raise your hips off the floor. Press up until your hips are fully extended and your torso and legs form a straight line. Hold this position for the required count. FORM TIP: Forcefully contract the glutes to perform the movement, with as little hamstring involvement as possible.
Move #6:
Seated lateral raise Place the ball on the middle of the band. Grab either end and sit on the ball. HOW TO: Place your feet close together and brace your core. Lift both arms out to the side to perform a lateral raise. Return your arms to the starting position and repeat for the required reps.
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Move #8:
Ball plank with knee drive Place the stability ball in front of you. Place your forearms and chest on top of the ball to support your weight and your toes on the floor. HOW TO: Brace your core as you lift your chest up and off the ball so that your upper body weight is supported by your forearms and your legs and hips are extended. Keep your arms bent at a 90-degree angle with your forearms on the ball. Keep your upper arms and elbows directly below your shoulders. Maintain this position as you drive one knee up toward your chest in an alternating fashion. FORM TIP: Keep your head and neck in a
neutral position. Do not allow your head to drop. Keep your shoulders relaxed and away from your neck. Maintain elbow alignment with your shoulders
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ENDURANCE
Dial it up A recent study by researchers from Hosei University in Japan suggests that endurance training may have some protective benefits against the detrimental effects of prolonged sitting. The key, according to the findings, is to ensure your training is intense.
BIG HEARTS TOUGH ENDURANCE TRAINING AND RACING PERFORMED OVER DECADES APPEARS TO RESHAPE THE HEART,
ACCORDING TO NEW RESEARCH. THE MOST PROLIFIC CHANGE THAT OCCURS IS AN ENLARGEMENT OF THE AORTA, WHICH CARRIES OXYGENATED BLOOD FROM THE HEART TO THE REST OF THE BODY. HOWEVER, IT IS UNCLEAR WHETHER THIS CHANGE IS BENEFICIAL OR HARMFUL. *STUDY PUBLISHED ONLINE IN JAMA CARDIOLOGY.
ENDU 500%
ENDURANCE JUNKIES STUCK AT HOME DURING COVID-19 LOCKDOWNS DROVE A SURGE IN DOWNLOADS OF THE PELOTON APP. According to a review of third-party app data from Sensor Tower, downloads increased five-fold relative to the company’s February figures.
300-400 CALORIES/ DAY WOMEN WHO TRAIN INTENSELY OR AT HIGH VOLUMES CAN EXPERIENCE MENSTRUAL DISORDERS SUCH AS AMENORRHEA. However, new research suggests that women can correct the issue by simply consuming an additional 300-400 calories a day. *STUDY PUBLISHED IN THE JOURNAL OF THE ENDOCRINE SOCIETY.
RANCE “YOU WILL NEVER KNOW YOUR LIMITS UNLESS YOU PUSH YOURSELF TO THEM.”
in this section Q&A
SUPPLEMENTS
How to react to an injury...112
Joint support ...114
FEATURE
Inside my nutrition pouch with the pros...118
COACH’S CORNER
Pivot your training plan - Covid-19...126
Q&A
ASK THE PROS
the RICE protocol is shifting, with new methods emerging to treat and manage inflammation, particularly when it comes to soft tissue injuries.
Defining the condition
If I get injured, what should I do to limit damage and speed up recovery? Simon via Facebook
T
he conventional first-line treatment protocol for muscle, joint, ligament or tendon injuries is to immediately stop your activity, then rest, ice, compress and elevate (RICE) before seeking medical advice. The so-called RICE principle aims to reduce and manage inflammation and promote lymphatic drainage because, in general, inflammation is considered undesirable
The inflammation information
While inflammation indicates that there’s an issue, and chronic inflammation in the digestive tract or lungs, for example, shouldn’t be left untreated as it can lead to dysfunction and disease, there is growing debate whether RICE is the correct approach to treating acute inflammation from injury. It is also important to avoid compartmentalising inflammation as either ‘good’ or ‘bad’ in general terms because it is an extremely complex process. There are instances when inflammation offers benefits, for example during muscle repair following intense exercise or during an initial (healthy) innate immune response. That’s why conventional thinking around 112 Dis-Chem Living Fit
“Inflammation is the first physiological process to the repair and remodelling of tissue. You cannot have tissue repair or remodelling without inflammation.”
In general terms, Wikipedia defines inflammation as “a protective attempt by the organism to remove the injurious stimuli and to initiate the healing process”. In terms of soft tissue injury, inflammation is a response to physical and/or mechanical stress and is often characterised by swelling, pain, discolouration and dysfunction of the affected tissue. Any condition that causes inflammation triggers an immune response that sends various immune cells like macrophages, neutrophils, cytokines and leukocytes and plasma proteins to the affected site. In this context, inflammation is an essential part of the body’s attempt to heal itself.
“Inflammation actually helps to heal damaged muscle tissue.”
Challenging conventional wisdom
The RICE protocol reduces the swelling and inflammation, and it is often augmented with the use of non-steroidal anti-inflammatories (NSAIDs). More people now question the effectiveness of this approach, and this stance is based on a growing body of scientific research. For instance, a study by neuroscientists at the Neuro-inflammation Research Center, Department of Neurosciences, Lerner Research Institute at the Cleveland
Clinic in Ohio confirmed that inflammation actually helps to heal damaged muscle tissue. The research findings, published in the FASEB Journal, found that the presence of macrophages in acute muscle injury produce a high level of insulin-like growth factor-1 (IGF-1), which significantly increases the rate of muscle regeneration and improves tissue repair. As such, it was concluded that combating inflammation may eliminate its benefits to the healing process. Another study, published in the Journal of Athletic Training, found a lack of evidence that RICE treatment for ankle sprains led to better outcomes.
Pouring ice on the theory
Leading global sports medicine expert, Joshua J. Stone, who manages the Sports Medicine Program for the National Academy of Sports Medicine (NASM), believes that the controversy around a shift in approach is unwarranted. “Why, where and when did this notion of anti-inflammation start? Ice, compression, elevation and NSAIDs are so commonplace that suggesting otherwise is laughable to most.” In a blog post published on his website, Stone explains that: “Inflammation is the first physiological process to the repair and remodelling of tissue. You cannot have tissue repair or remodelling without inflammation.” Offering his rationale on why
conventional wisdom in this regard is misplaced, Stone continues: “Does ice facilitate movement of fluid out of the injured area? No, it does not. The lymphatic system removes swelling … swelling is a necessary component in the first phase of the healing process. If swelling is accumulated it is not because there is excessive swelling, rather it is because lymphatic drainage is slowed.” And, according to Stone, “ice actually reverses lymphatic drainage and pushes fluid back to interstitial space ... ice can increase swelling and retard debris removal!”
Reconsider rest
And rest isn’t the answer either, according to Stone, which also goes against the RICE principles. “Rest does not stimulate tissue repair. In fact rest causes tissue to waste … evidence has shown that tissue loading through exercise or other mechanical means stimulates gene transcription, proteogenesis and formation of type I collagen fibres.” Stone suggests that activity or light exercise that does not exacerbate pain, other symptoms and inflammation may accelerate tissue repair and recovery.
POLICE to the rescue POLICE is the new emerging protocol in health and medical circles as it limits the liberal use of ice and replaced rest with Optimum Loading (OL). The updated acronym stands for Protection to reduce the risk of further injury; OL to promote movement and restore function; Ice applied only to alleviate pain and under the guidance of a qualified professional; Compress and Elevate to aid drainage. And promoting more movement is also the main component in another emerging approach: ARITA – active recovery is the answer. The bottom line is that we should give our body an opportunity to perform its natural functions before intervening too
much, provided the injury is not severe or life-threatening. Ultimately, Dr Nick DiNubile, Editor-in-Chief of The Physician And Sports Medicine Journal, summed it up best when he stated: “Seriously, do you honestly believe that your body’s natural inflammatory response is a mistake?” So don’t lump all forms of inflammation and swelling into the same basket, particularly with regard to injuries. While acute inflammation can be beneficial in the short term, prolonged periods or chronic inflammation should serve as a warning sign and would probably warrant a targeted response, ideally from a medical professional. LF
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5 SUPPLEMENTS FOR
IMPROVED JOINT HEALTH Endurance athletes, particularly runners, are often plagued by joint issues due to the repetitive nature of the activity and the loading and impact your body experiences when pounding the tar on a regular basis. The complex joint structures in our hips and shoulders are often vulnerable to injury, with the knees, ankles, feet, elbows and neck also prone to aches and pains for various reasons.
A lack of strength A major contributing factor is a lack of adequate muscle strength. When an athlete fatigues, the muscles meant to maintain their posture are no longer able to fulfil their primary function. The stress imposed on the body then shifts onto other smaller, often
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weaker muscles and the joints. Incorrect technique and poor movement patterns can also place stress on joint structures, which degrade over time due to the resultant wear and tear. When this happens, it is often the point of least
resistance – normally a joint, ligament or tendon – which gives in first, resulting in an injury. Accordingly, addressing these strength imbalances and form issues should be your first step to bullet-proofing your joints.
Improving joint health But you can also give your joints additional support with a comprehensive joint support supplement stack or formulation. A suitable joint support product or supplement stack for endurance athletes should contain effective doses of ingredients such as glucosamine sulphate, chondroitin sulphate, methylsulfonylmethane (MSM), hydrolysed collagen and calcium.
GLUCOSAMINE SULPHATE WHAT: Glucosamine is synthesised in our bodies and is a major structural component of cartilage, which is extremely important for optimal joint function and maintenance. WHY: Glucosamine supplements appear to stop or reverse joint degradation by directly providing the body with the materials needed for healthy cartilage formation, and can also prevent additional degeneration.
A recent study by researchers at the Juntendo University’s Graduate Schools of Medicine and Health and Sports Science, confirmed that endurance athletes lose cartilage faster than non-athletes. The study findings, published in the International Journal of Biological Macromolecules, showed that supplementing with glucosamine for three months effectively reduced this degradation.
Other findings that have emerged from scientific studies on GLUCOSAMINE SULPHATE supplementation include: 95% of glucosamine (sulphate) is absorbed intact through the intestinal wall. 30% of all orally administered glucosamine is retained (stored) for later use by the body to synthesise more connective tissue. In human clinical trials, glucosamine given orally in doses of 7501500mg daily was shown to initiate a reversal of degenerative osteoarthritis of the knee after two months.
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MSM WHAT: MSM is an organic, non-allergenic form of sulphur that occurs naturally in plants, most natural foods and in body fluids and tissue. Sulphur is an integral component of body tissues, including the structural proteins in joints and connective tissue. WHY: As MSM provides a highly bioavailable form of sulphur, it may assist in repairing damaged joint structures. MSM is also one of the major building blocks of glycosaminoglycans, which are the key structural components in cartilage. There is significant evidence linking MSM supplementation with a reduction in inflammation, which is a major cause of chronic joint pain and degradation. For example, a study published
in the Journal of Sports Medicine in 2016 found that “MSM dampens inflammatory expression following exercise and reduces postexercise immunosuppression”. Another study, published in the journal Nutrients in 2017, concluded that “this micronutrient is well tolerated for arthritis and a number of other conditions related to inflammation, physical function and performance”. And it seems MSM may also have benefits beyond injury prevention. A study presented at the 2015 American Society for Biomechanics Conference included some findings that suggested “individuals may be able to return to regular training more quickly following knee extensor damage with MSM supplementation”.
CHONDROITIN SULPHATE WHAT: Chondroitin sulphate plays an essential role in the formation of healthy joint cartilage. It is one of the primary structural components in the complex connective tissue matrix that is responsible for cushioning joints and bones. WHY: Chondroitin sulphate is the most abundant glycosaminoglycan in the body, which are substances that form proteoglycans – molecules that hold and bind the water that is so 116 Dis-Chem Living Fit
important to lubricate joints, disperse stress and provide nourishment to joint tissue. These supplements may also have an application in joint pain management. A study published in the BMJ showed that an 800mg daily dose of pharmaceuticalgrade chondroitin sulphate was “superior to placebo and similar to celecoxib in reducing pain and improving function over 6 months in symptomatic knee osteoarthritis patients”.
LF RECOMMENDS
SOLAL MSM 700mcg
Biogen Joint Support
Metagenics Chondrocare
Metagenics Bone Builder
HYDROLYSED COLLAGEN WHAT: While collagen is best known for its ability to improve skin, hair and nail condition, scientific evidence also suggests it can help to regenerate joints, cartilage and connective tissue, and improve joint mobility. WHY: Hydrolysed collagen is the most suitable supplemental source because its amino acid peptides are easily transported in the blood and absorbed to produce new, healthy tendons and bone tissue (and skin and nails). Hydrolysed collagen supplements enter the bloodstream as small peptides
AND IN THE ABSENCE OF SUFFICIENT DIETDERIVED CALCIUM, THE MOST ABUNDANT SOURCE IS THE CALCIUM FOUND IN OUR BONES.
Biogen Peptan Collagen
Dis-Chem Gold Glucosamine
and accumulate in cartilage, where they stimulate the production of collagen by chondrocytes (cartilage cells). Including a supplement in your daily nutritional plan is also beneficial because natural collagen production declines with age. And studies have shown that up to 10g of hydrolysed collagen taken daily for 4-24 weeks increases bone mass density, seemingly because the peptides stimulate the differentiation and activity of osteoblasts, the cells that build bone, instead of osteoclasts – those that destroy it.
CALCIUM WHAT: Calcium is the most abundant mineral in the body and it is a very important mineral for athletes. WHY: The structural stress imposed by exercise, particularly high-impact or load-bearing activities, often necessitates an ample supply of dietary calcium to maintain bone density and joint strength, which may not be possible through diet alone. Some nutritionists also suggest that athletes require a minimum 1:1 calcium to phosphorus ratio to maintain skeletal system integrity. If athletes limit dairy to reduce their fat intake and consume more protein to aid recovery, which is generally high in phosphorus, this ratio can
become unbalanced. To rebalance this ratio, the body will obtain it from wherever it can. And in the absence of sufficient dietderived calcium, the most abundant source is the calcium found in our bones. As such, the body tends to excrete excess amounts of calcium in these instances. When this process continues unabated, athletes can lose bone density, often resulting in painful stress fractures in joints like the knees, hips or pelvis, which can take months to heal. LF
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Elite athletes need to fuel their bodies for optimal performance during hard training sessions and racing and get the most from their efforts. We took a peek into the nutrition pouches, pockets and bottles of 6 South African elite endurance athletes to find out their favourite high octane fuel sources.
inside my NUTRITION
POUCH
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Ashleigh MOOLMAN-PASIO Road cycling
James CUNNAMA
TriAthlete
Nutrition sponsor: Biogen James Cunnama turned pro in 2009 and has amassed a prolific racing resume over the years. He has won numerous events, including Ironman Florida and Ironman 70.3 Austin, Texas in 2010, Challenge Roth in 2012, multiple wins in 2017 at Ironman 70.3 events in Weymouth and Lanzorate and Ironman Hamburg, and Ironman France-Nice in 2019. His best result at the apex of the sport is fourth at the 2013 Ironman World Championships in Kona. James’s bottles and nutrition pouch include:
Biogen Real Energy Gels: This is the easiest form of solid energy to get down during a race. Biogen Carbogen and Cytogen Race Mix: Liquid carbs are my preference throughout the race as they’re easy to digest. Biogen Energy Oats Bar: Mainly for back-up if I need extra energy. Biogen Electrolytes: Consumed periodically throughout the race. Biogen Caffeine tabs: I take these on the run leg.
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Team: CCC-Liv Nutrition sponsor: Biogen
Ashleigh Moolman-Pasio is South Africa’s greatest female pro cyclist. Ashleigh is the current South Africa National Champion and rides for UCI Women’s pro WorldTour Team CCC-Liv. She has a Commonwealth medal, with an Olympic medal her next major goal. Ashleigh is regularly ranked among the best riders in the world, finishing the 2019 season in 17th position on the UCI Elite Female world rankings after her career best 5th in 2018. Ashleigh is also a multiple winner of iconic local races, including the 94.7 Cycle Challenge and Cape Town Cycle Tour. Ashleigh fills her nutrition pouches and bottles with:
Biogen Carbogen: Carbogen is my fuel of choice during my training rides because it’s a low GI carbohydrate source. This helps me to sustain my energy throughout my training ride. I also like that it is enhanced with antioxidants to help reduce the training stress. The Naartjie flavour is my favourite. Biogen Raw Energy Oats Bar: The slow release energy from the oats and the nitrates from the beetroot is a perfect combination to get the best out of hard training. I like the Berry Beetroot flavour for long rides. Biogen Cytogen: This is my preferred race fuel. The faster releasing carbs and the caffeine provides the perfect fuel for intense race efforts. Biogen Real Fruit Energy Gels: I prefer to use gels during races because I find it hard to eat bars during intense racing. Gels are quick and easy to squeeze into your mouth so you can get straight back to business. I like the fact that Biogen energy gels are made from real fruit, as I believe the natural sugar source is much better for our bodies.
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Jenna CHALLENOR ROAD
RUNNING
Shaun-Nick BESTER MTB
Team Darkhorse Wheels Nutrition sponsor: USN
SHAUN-NICK BESTER IS A PRO MOUNTAIN BIKER, CYCLING COACH AND NUTRITION EXPERT. He has raced professionally for more than 10 years, both as a road cyclist and mountain biker. His racing resume includes wins at iconic multiday stage races such as joBerg2c and the Cape Pioneer Trek. He has also competed in the UCI Road World Championships, the UCI XCO World Cup and won a gold medal at the All-Africa Games in 2015. Shaun-Nick’s cycling top pouches and water bottles carry:
USN PureFit Cyto Power HP: I use this during training and racing for shorter, more intense efforts. USN Epic Pro: This is an ideal product to use during longer rides. USN Vooma gels: Gels are really easily digested at high intensities . Bananas: It’s the only solid food source I can eat during races. Other foods make me feel uncomfortable. 120 Dis-Chem Living Fit
Team: Murray & Roberts Nutrition sponsor: 32Gi
JENNA CHALLENOR IS A KZNBASED PROFESSIONAL ROAD RUNNER. She represented South Africa at the 2014 IAAF World Half Marathon Championships held in Copenhagen and again at the 2017 World Athletics Championships in London over the marathon distance. Jenna turned her focus to ultra-distance running in recent years, placing second at the Two Oceans Ultra Marathon in 2017 and 6th at her debut Comrades Marathon in 2019. Jenna’s seconding crew hand her the following energy sources:
32Gi Race and 32Gi Race Pro: I alternate these drinks during ultra-endurance races like Two Oceans and Comrades. 32Gi Gels: I don’t enjoy chewing during races, so I prefer gels over chews, bars or tabs. The Coffee and Vanilla flavours are my favourite. 32Gi Endure: This is the easiest form of energy to consume while training. 32Gi Hydrate Tabs: I use these before and after runs to replace lost electrolytes.
Photo Credit Peter Kirk
Brandon DOWNES Team TEG Pro Cycling Nutrition sponsor: 32Gi
Road cycling
BRANDON DOWNES’ BREAKTHROUGH WIN CAME IN 2018 WHEN HE WON THE PRESTIGIOUS 947 RIDE JOBURG, WHICH OPENED DOORS FOR HIM TO RACE INTERNATIONALLY. He was signed with TEG Pro Cycling in 2019, which earned him spots at major European races such as the Volta Ciclista Provincia de Valencia and the Vuelta a Tenerife in Spain. He placed second overall in the 2020 Tour of Good Hope before the country went into lockdown. Brandon’s fuelling on the bike includes:
Landie GREYLING Team: Garmin/Biogen Nutrition sponsor: Biogen
TRAIL
RUNNING
LANDIE GREYLING IS ONE OF SOUTH AFRICA’S MOST PROLIFIC TRAIL RUNNERS. Her results include international wins at the Buffalo Stampede Ultra in Australia, Grand Raid Pyranees in France and Riano Trail Run in Spain. Other notable finishes incude 2nd at the Transalps stage race, 4th at Mont Blanc Marathon and Mont Blanc 90k, and local victories at the 100km Skyrun, Otter and Ultra Trail Cape
32Gi Race Pro: I add 2-3 extra scoops above label recommendations into my 750ml bottle. This reduces the need for ‘solid’ foods during racing and the additional protein improves early postexercise recovery. 32Gi Gels: I take these in the latter stages during intense training and races. Blood Orange is my go-to but I use all flavours. 32Gi G Shot: For a caffeine kick in the last 45-60 minutes. 32Gi Hydrate Tabs: Great for before and after a ride. Particularly during indoor training - and lockdown - where sweat rate is increased. LF
The pockets of Landie’s hydration pack and nutrition pouch include: Biogen Well Range Plant Based Protein Bar: Extra calories and a recovery boost from the protein. Biogen Electrolyte Tabs: For minerals, salts and potassium during endurance races. Biogen Real Vegetable Energy Gels: We prefer products that are as close to natural as possible.
Photographer: Samantha Van Reenen
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SHAUNNICK BESTER
A JACK OF ALL CYCLING TRADES
“True fitness doesn’t have a specific look”
ISHAUNNICKBESTER
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SHAUN-NICK BESTER IS ONE OF SOUTH AFRICA’S MOST FORMIDABLE PRO CYCLISTS. DURING HIS DECADE-LONG CAREER, HE HAS RACED ALL OVER THE WORLD ON BOTH ROAD AND MOUNTAIN BIKES, AND HAS LINED UP AT WORLD CHAMPIONSHIPS, WORLD CUPS AND UCI RACES IN BOTH DISCIPLINES. HE NOW ALSO HELPS OTHER CYCLISTS IN HIS ROLES AS A UCICERTIFIED COACH, TEAM OWNER AND NUTRITION EXPERT.
SHAUN’S SUPPLEMENT STACK
USN XTS Pump N.O.
USN PureFit Cyto Power HP
Early dirt tracking days
“I started my career as a mountain biker and finished 11th in the junior category at the 2009 XCO World Cup in Pietermaritzburg. Later that year, I competed with the South African national road cycling squad in Europe,” explains Shaun-Nick. He excelled in his rookie year on the international circuit and managed to become the first South African junior rider to finish on the podium of a UCI 2.1 rated tour.
The road to Europe
USN Epic Pro All-in-One
USN Purefit Pro
“The road cycling bug bit me and I knew that I wanted to become a professional road cyclist in Europe after finishing school later that year.” Shaun-Nick signed a contract with a Spanish amateur team in 2010, which was renewed for four consecutive seasons. He then made the decision to come back home and see how the local scene suited his riding. “I was a regular
on the podium but I still dreamt of riding for a pro European road cycling team.” USN Purefit Pro Recover
USN Epik Isobolic Whey gH
Shaun-Nick used his selection to the national team for the 2015 All African Games in the Congo to turn his ambition into reality. “I competed in the road race finishing 6th overall, and we won a gold medal in the team time trial. I then got a call from my agent, who said that two professional European teams were interested in signing me.” Shaun-Nick subsequently raced
“I was leading the Vuelta al Besaya until the last day, when a small gap formed between myself and the eventual winner, which tied us in the general classification. Unfortunately, I was relegated to second based on a countback of my stage finishes.” Shaun-Nick went on to compete in the 2009 World Road Racing Championships in Moscow, where he finished 25th.
in Europe for two years, but a serious crash at the end of the 2017 season nearly ended his career.
Back to MTB’ing
After a gruelling and arduous recovery, ShaunNick began training again. “After a few weeks I decided to race the Tour de Plett mountain bike marathon. To my surprise, I finished 3rd. So I decided to give the Ashburton Ultra marathon series in Kaapsehoop a go and finished 5th there.” That success reignited his passion for mountain biking and prompted his return to the sport where his cycling career had started. He secured 18 victories in 2018 and the overall Nissan Trailseeker series win. He continues to work towards his ultimate goal of winning the South African national championship in the Men’s Elite category, and subsequently started his own professional mountain bike team in 2019. Endurance 123
endurance Shaun-Nick’s top cycling achievements: 1st overall joBerg2c GC – 2019 1st overall Cape Pioneer Trek – 2019 Multiple medallist in the South African Championships for road, time trial and mountain bike Multiple race, stage and overall race wins 2007-2019 Gold medallist at the All African Games – 2015 1st Vuelta al Besaya Internacional UCI 2.1 – 2009 11th UCI XCO World Cup – 2009
Giving back to the sport
“Two years ago, the sport experienced a shortfall in professional mountain bike teams. As a result, many riders and up-and-coming young talent stopped following their dream due to a lack of opportunities.” At the time, there were only two other pro mountain bike teams in South Africa, which consisted of four riders each, he explains.
“I started team Darkhorse Wheels Pro Cycling to give emerging riders an opportunity to race at the highest level and develop and grow young talent into professionals.”
Darkhorse Wheels Pro Cycling currently consists of three professional mountain bike riders. Since its launch in January 2019, the team has achieved 44 victories. 124 Dis-Chem Living Fit
A formidable partnership
And Shaun-Nick recently signed a contract with USN as his and the team’s nutrition sponsor. “I am a big believer
in supplements and supplement timing. I love experimenting with new supplements that meet WADA regulations.”
And as a pro athlete and team owner, Shaun-Nick only partners with brands that provide the best products. “USN is one of the best supplement companies in the world. Their research and development is at the cutting-edge of science, and the ingredients they use in their products are the highest quality. That’s why I approached the company and I feel fortunate that USN agreed to the partnership.” LF
25th UCI Road World Championships – 2009
Weekly training snapshot: Shaun-Nick trains 7 days a week. Rides last up to 4 hours on weekends, and 1.5-2 hrs on week days, which include technical skills sessions.
2-3 High-intensity sessions 4-5 Endurance-based rides General strength work off the bike includes core, gym sessions and functional strength work with the TRX system.
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ZWIFTING MUCH?
PIVOT YOUR TRAINING PLAN THE NOVEL CORONAVIRUS SWEEPING ACROSS THE WORLD HAS DECIMATED THE GLOBAL MASS PARTICIPATION EVENT CALENDAR, AND LOCKDOWN RESTRICTIONS HAVE ALTERED THE WAY WE TRAIN AND EXERCISE. WHILE THE REASONS ARE RATIONAL – A NEED TO IMPOSE SOCIAL DISTANCING MEASURES TO REDUCE THE VIRUS’S SPREAD – the situation can take a psychological and
emotional toll on athletes who have spent months preparing for a race or event that will no longer take place. It’s important to find ways to deal with our emotions and refocus our training approach when a target race is cancelled.
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EMBRACE THE EMOTIONS It’s natural to feel emotions like anger, frustration, loss or even grief. Don’t shut them out. Face them head on and deal with them. Just understand that the situation is out of your control, and remember that it is transient – things will eventually get back to normal. All you can do now is control the ‘controllables’, like your mindset, your response and your training approach. Don’t dwell on the cancelled race or ‘wasted’ training time
MAINTAIN THOSE GAINS A maintenance block is usually one phase or macrocycle of a training plan. However, with no mass participation events likely to happen until 2021, this phase will probably run longer, or could include two separate phases with a build phase in between (more on that later). A maintenance phase entails dialling down intensity and volume to a level that will preserve fitness, conditioning and strength. One short intensity session a week is sufficient but don’t bury yourself. RIGHT NOW YOU SHOULD: Use this time to freshen up and give your body an opportunity to respond to all those years of accumulated training.
(no training block is ever a waste as it serves to create a stronger athlete) and, above all, don’t let the disappointment derail your motivation and desire to train. RIGHT NOW YOU SHOULD: Rather find new avenues to channel the emotions you’re experiencing. Gear up and head out for a run or ride to blow off some steam and contemplate your next move – a training plan pivot.
THINGS WILL EVENTUALLY GET BACK TO NORMAL. (even if it might not feel like that now)
TACTICALLY TILT YOUR PROGRAM Depending on the date of your target event, you were likely in the middle of a build phase. These training blocks typically consist of long endurance sessions, a mix of easy and recovery days, and a few high-intensity sessions. But with no sporting events planned for the foreseeable future, it is best to switch to a maintenance training phase. Sure, no-one likes to dial it back once they’ve hit a rich vein of form. The desire to keep pushing and sustain peak fitness may seem tempting, but it is impossible to maintain that level of conditioning for very long. It’s the reason why we have periodised training plans in the first place. There is also sufficient evidence to suggest that athletes can maintain a level of fitness that is very close to peak conditioning if they’re coming off a training block that was 12 weeks or longer. Also keep in mind that you’re under exceptional psychological and emotional stress due to this unprecedented situation. You may also be under financial or work pressure, with new commitments at home, like managing your child’s schooling and continued education. So don’t add additional stress in the form of intense exercise. Use the time to recharge and fully recover with a maintenance block. Endurance 127
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Looking forward to a new goal, no matter how big or small, can be incredibly therapeutic during these challenging times.
WORK ON WEAKNESSES It is also the perfect time to drop one or two sessions for some yoga, Pilates or prehabilitation strength work to improve your flexibility, mobility and core strength, or correct any strength imbalances. Use the reduction in training volume to become a stronger athlete. It will reduce your injury risk when you finally ramp up your training and start racing. It may even make you a more efficient athlete and unlock new potential for a coveted PB or agegroup podium when you eventually toe the start line again. Adding some variety to your usual training routine can also add another dimension to your approach, which may challenge you in new ways. Or you could also use the time to work on your technique, whether it’s bike handling, running form or your swim stroke (if you have a pool at home).
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CREATE A NEW GOAL Consider creating a minigoal to salvage what’s left of the 2020 season. It obviously won’t be a big race but you could work towards objectives like taking a Strava segment on one of your favourite routes, or tackling a less conventional PB, like a mile or 3,000m for runners. Looking forward to a new goal, no matter how big or small, can be incredibly therapeutic during these challenging times. And this smaller goal will give you a reason to build an intensity macrocycle into your adjusted training plan, which will help to break up the monotony of an extended maintenance phase. The option also exists to tackle that aspect of your racing that could use extra attention. Perhaps you’ve always wanted to improve your top-end speed. Maybe it was your endurance that was lacking, or your ability to sustain threshold efforts on a climb. Well, this is the best time you’ll likely ever have to focus on that aspect of your performance. As they say, never let a good crisis go to waste! LF
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