Longevity WELL UP Challenge 2013 by Longevity Magazine

WELL WELLUP challenge

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Longevity & Nestlé WellUp® Challenge

The weight of our nation Know your numbers Meet our Team

Health and Wellness Lose that jelly belly Metabolic syndrome & you The importance of living smart Time to stress less Take a deep breath It’s all about the mind On your way to wellness What’s holding me back

Healthy eating 14 16 20 22 24 26 28 32

Join the challenge and meet our mentors Enter now Gwen Nkabinde Barbara Holtmann Linda Kruger Carol Lynn Mewse

CONTENTS

4 8 12

34 34 36 38 40

Food for life A burning issue The importance of carbohydrates Facts about fats Starting today Your 7-day meal plan Recipes Reading labels Find joy in your food Whole grains for health Optimising energy release Benefits of milk Importance of antioxidants

42 45 46 48 52 54 56 60 62 64 66 68 70

Fitness Philosophy of fitness Understanding your body type What is RPE Finding the right exercise for you Tracking measurements, not weight Your 5 a day workout plan

72 78 82 84 88 94

CHIEF EDITORIAL OFFICER: Giselè Wertheim Aymés MANAGING EDITOR: Kim Bell DESIGN: Veronica Exter PROOF READER: Stephanie Sterner BUSINESS MANAGER: Sally Hudson IMAGES: Images of mentors: Cindy Ellis All other images: Shutterstock.com CONTRIBUTORS: Kim Bell, Samantha Parrish, Gugulethu Mdima PRINTER: CTP Cape Town The WellUp® Challenge is a Longevity Magazine supplement, published by AEGLE Media, a division of AEGLE Wellness (Pty) Ltd: 7 Malibongwe Drive, Randburg 2194; PO Box 2316, Randburg 2195. Published in conjunction with Nestlé: www.nestle.co.za Disclaimer: The information contained within is for information purposes only. It is not intended to be, nor does it constitute, medical advice. All rights reserved. Longevity Magazine and Nestlé are not responsible for any injury and/or damage to person(s) from information given within this supplement.

WellUp® Challenge Longevity & Nestlé

CHOOSE TO LIVE WELL Wellness is all about enjoying a better lifestyle and improving the quality of your life through regular physical activity, a balanced diet and a positive mental attitude. In essence, it means choosing to live well. We would like to invite you to live a better life by joining us for the 2013/14 WellUp® Challenge. Longevity is proud to be working in partnership with Nestlé, the world’s leading nutrition, health and wellness company to facilitate a health programme to encourage you to improve your weight, fitness, health and general psychological wellness. This booklet is designed to provide you with the guidelines and inspiration to join us on this challenge. The WellUp® Challenge is a unique project. It is not about short-term dieting and exercise to yield quick results, a “boot camp”, or a reality weight loss programme with incentives and prizes. WellUp® is a professionally supported educational experience over nine months to help the participants make meaningful changes to their lifestyle habits, the food they eat, the activities they engage in and importantly their mental wellbeing with oversight from specialists best able to guide these changes. We enable the programme through the advice of a panel of experts from sectors of the medical, fitness, nutrition and psychological disciplines.

Gisèle Wertheim Aymés Chief Editorial Officer Longevity Magazine

This approach is about ensuring meaningful change to the wellness of people. Our experience last year in our first programme with Fedhealth proved again what all the science and research affirms – you can only ensure better health, sustainable weight loss, increased levels of fitness and resistance to illness by fundamentally changing your lifestyle habits and enjoying living with this change. Through the WellUp® challenge we do not promise weight loss miracles or quick health fixes. Our goal is to help instil a lifestyle-oriented culture of good physical and psychological habits. So let’s get together and embark on a journey to wellness to experience a happier and healthier life: one which is balanced by harmony between the mind and the body. See page 34 for the call to entry. Yours in health. Gisèle Wertheim Aymés – CEO, Longevity

WellUp® Challenge Longevity & Nestlé

THE WEIGHT OF OUR

nation

HE STATISTICS are scary! More than 2,8 million people die each year as a result of being overweight or obese. Add to that the fact that South Africa is currently ranked third in the world for obesity, with nearly two in every three people in this country having a weight problem and you’ll realise that we’re closer to being a statistic than you think. Rising levels of obesity in adults, teens and children, and an increase in weight-related chronic conditions, mean poor health for all. And what is worse – we are currently in denial regarding the state of our health.

Longevity & Nestlé WellUp® Challenge

An extensive study was conducted in mid2011 to determine South Africans’ attitudes toward nutrition, health and wellness, dietary patterns, weight profile and levels of risk of cardiovascular disease. The results of the research by TNS Research Surveys on behalf of Nestlé South Africa were released at the end of last year. The study used a sample of 3 001 adults aged 16 years and older across all parts of South Africa. A small questionnaire was also administered to a sub-sample of 286 younger people aged 12 to 15 years. It revealed an alarming attitude of denial and lack of interest among overweight adults regarding weight management and wellness. “We have been tracking people’s quality of life since 2003, so we have a huge interest in this study. What it means is that nutrition messaging in South Africa has become of critical importance if people’s quality of life is not to decline,” says senior advisor and head of innovation at TNS Research Surveys, Neil Higgs. “It needs an approach that is more tailored, and not a one-size-fits-all, and it needs to explain the benefits better and more engagingly at a very practical and personally relevant level. The message of correct nutrients in the correct proportions is much too weak. Cost and taste perceptions also need to be explicit.” Of the respondents interviewed, more than 50% were technically overweight or obese. Close on 77% of respondents

interviewed eat and drink whatever tastes good, 88% believe it is important to eat foods full of vitamins, 47% admit that they often eat more than they should, and a quarter say that it is a constant struggle to lose weight. Convenience played a significant role in food choice. The study found that those responsible for children’s nutrition in the home fall along a strongly differentiated spectrum that is distinguished by the degree of control that parents and guardians have over their children. “The results consolidate key nutritional data and provide a peek into popular opinion regarding the state of health of the South African population,” says Naazneen Khan, nutrition, health and wellness manager at Nestlé South Africa. Part of the problem is that family life in South Africa is changing – 61% of females who are responsible for the children in their home are single. While in some cases partners may be present, in many cases the responsible male has long since disappeared, leaving the task of bringing up the children to a single mother. Half of parents or guardians rely on a child grant. Close on 63% of parents say that it is difficult to make sure that their children eat the correct foods, and half say that their children have a lot of say in what they eat at mealtimes. There was also a clear link between parents who were strict with their children WellUp® Challenge Longevity & Nestlé

and their health habits. Stricter parents ensure healthier eating habits, whereas parents who allowed their children more leeway generally were also encouraging bad eating habits and allowing their children to make their own food choices. The research confirmed that parents play a vital role in healthy eating habits, and pass on these habits and attitudes to their children in about two-thirds of cases. It is this pandemic that has prompted Longevity, in conjunction with headline sponsor Nestlé, to embark on the WellUp Challenge, a follow on from the 2012 Wellovation Challenge. The idea is simple: take a group overweight or obese South Africans, from all walks of life, ages and stages. Over a period of nine months, with the help of our panel of experts, equip our challengers with the tools to turn their unhealthy habits into a healthier way of life. We believe the key to any health challenge is taking a holistic view to encourage lasting lifestyle changes that can be easily accommodated by our candidates. Our panel experts, whom you’ll meet a bit later on, are specialists in the fields of psychology, nutrition, fitness, cardiology and integrative medicine. Together, they have joined forces with us to ensure that you are informed, motivated and inspired – giving you the opportunity to become a healthier, more active and happier version of yourself. 6

Longevity & Nestlé WellUp® Challenge

MILLION The number of children under 5 worldwide who are overweight. Of these, 35 million live in developing countries, reports the Heart and Stroke Foundation of South Africa.

OBESITY KILLS, HERE’S WHY... According to the statistics, the biggest concern is that South Africans continue to feel that obesity is not something to worry about as weight gain isn’t considered to be important. But dig a little deeper and you’ll discover exactly why obesity kills. Carrying extra weight puts strain on your heart, and those who are heavily overweight often have higher cholesterol levels and higher blood pressure. They also tend to be living with metabolic syndrome – a precursor to diabetes – or diabetes itself. Plus, certain cancers, arthritis, shortness of breath, gallstones, slower healing and increased susceptibility to infections are linked to being overweight, reports the Heart and Stroke Foundation South Africa. The South African government has set targets to radically reduce lifestyle conditions, including obesity, and the aim is to reduce the number of overweight or obese South Africans by 10% by 2020.

HOW BAD IS THE OBESITY PANDEMIC REALLY?

70% of SA women aged 35 and up are either overweight or obese.

58%

70%

admit that they get very little or no exercise.

55%

equate healthy foods with filling/ satisfying foods.

52 The population has a mortality of 52, which is below the global average and well below that of healthier nations such as Japan, at 84 years.

third

A third of South Africans say they do not get enough to eat.

Six out of 10 South Africans admit that they do not get enough exercise.

South Africa ranks third in the world for obesity, with increasing levels among children, and two out of three South Africans are considered obese. In addition, lifestyle-related diseases are on the increase, with more than four million South Africans suffering from diabetes.

WellUpÂŽ Challenge Longevity & NestlĂŠ

KNOW YOUR

numbers

Longevity & Nestlé WellUp® Challenge

lthough there are many misconceptions about heart disease, the biggest is that most heart attacks, heart failure and Ì iÀÊV À VÊ` Ãi>ÃiÃÊ VVÕÀÊ ÞÊ Ê `` i aged and older people. This is not true, says À Ãi >Ê-ÌiÞ ]ÊÌ iÊ ÃÃ V >ÌiÊ ÀiVÌ ÀÊ vÊÌ iÊ

À VÊ Ãi>ÃiÃÊ Ì >Ì ÛiÊ Ê vÀ V>]Ê Ê>Ê Ài« ÀÌÊv ÀÊÌ iÊ i>ÀÌÊ> `Ê-ÌÀ iÊ Õ `>Ì Ê - Ê - - ®°Êº/ iÊ yÊÕi ViÃÊ vÊÀ Ã Êv>VÌ ÀÃÊ can start before birth and will have an impact throughout life.” `]ÊÜ>À ÃÊ ÞiÃ >Ê-ii`>Ì]Ê>ÊÀi} ÃÌiÀi`Ê ` iÌ V > ÊÜ Ì Ê - - \Êº9 ÕÀÊ i> Ì Ê Õ LiÀÃÊ are important information that helps you assess your risk of cardiovascular disease 6 ®°Ê ÞÊ Ü }ÊÌ i ]ÊÞ ÕÊV> ÊÀi`ÕViÊ Þ ÕÀÊV > ViÃÊ vÊ`iÛi « }Ê 6 Ê ÀÊ vÊ having a second attack”

CHOLESTROL Cholesterol is a type of fat (called lipid) that is found in your blood. It’s useful in helping your body function properly, but if there’s too much of it in your blood, it can build up on the walls of your arteries, narrowing them and increasing your risk of having a heart attack or stroke. AVOID! these high cholesterol foods and anything containing transfats: UÊ >ÌÌÞÊÀi`Ê i>Ì UÊ ÕÌÌiÀ UÊ Õ ÊVÀi> Ê`> ÀÞ UÊ*À ViÃÃi`Êv>ÌÃÊÌ >ÌÊ>ÀiÊv Õ `Ê Ê`ii« fried foods. INCLUDE foods that naturally lower cholesterol: UÊ" ÛiÊ UÊ >ÌÌÞÊwÊÃ ÊÃÕV Ê>ÃÊÃ> UÊ">ÌÊLÀ> UÊ i Ì ÃÊ> `ÊLi> Ã UÊ Û V>` UÊ ÕÌÃÊ> `ÊÃii`Ã WellUp® Challenge Longevity & Nestlé

Blood glucose levels are usually kept within a narrow range by the interplay of many factors, the most important of which is insulin. Insulin works by stimulating your cells to sponge up excess sugar from your bloodstream.

BLOOD PRESSURE Blood pressure is a measure of how hard your heart has to work to pump blood around your body. There are many factors that affect this; for instance, if you have a lot of fat building up on your artery walls, they can stiffen and narrow so the heart has to work harder to pump blood through them. AVOID! Adding salt to your food, or eating salty foods: UÊ À Ã«Ã UÊ->Û ÕÀÞÊL ÃVÕ ÌÃ UÊ* V i`Êv `Ã UÊ Ì } UÊ- Õ«Ê« Ü`iÀÃ UÊ->Û ÕÀÞÊÃ>ÕViÃ]Ê V Õ` }ÊÃ Þ INCLUDE foods that don’t add salt: UÊ1ÃiÊ iÀLÃÊ> `ÊÃ« ViÃÊ ÃÌi>`Ê vÊÃ> Ì° UÊ ÃiÊÕ Ã> Ìi`Ê ÕÌÃ° UÊ > iÊÃ Õ«ÃÊvÀ ÊÃVÀ>ÌV ° 10 Longevity & Nestlé WellUp® Challenge

Weight assessment measurements help you determine whether you are of normal weight, overweight or obese. To measure your Body Mass Index (BMI), take your weight in kilogrammes and divide it by your height in metres squared. “A score above 25 is considered overweight, placing you at increased risk for disease, while 30 and above is considered obese, placing you at high risk for disease,” adds Seedat. “Waist circumference, measured around your natural waist – just above your belly button – can also be used to determine disease risk.” According to the HSFSA, adults aged 18 and over should have their cholesterol, blood pressure, weight and waist circumference measured annually. Blood sugar testing should be done every three years from age 45 if there are no risk factors present. However, overweight adults who have other CVD risk factors present should be tested earlier and more frequently until the measurements are lowered or brought under control.

Source: http://vitalstudy.org/images/Vital_Numbers2.pdf

Healthy target is 5mmol/l for a normal fasting blood sugar level, however anything between 4mmol/l and 6mmol/l is considered acceptable. Anything higher is considered a risk factor.

HOW WELL DO YOU KNOW YOUR NUMBERS? RISK FACTOR

IDEAL

WHEN TO WORRY

WHEN TO MEASURE

4-6mmol/l Under 7%

Over 7mmol/l Over 8%

Every year Every 3 to 6 months (if diabetic)

Blood glucose levels Fasting blood sugar Haemoglobin A1c

Source: http://vitalstudy.org/images/Vital_Numbers2.pdf

Cholesterol Total cholesterol HDL cholesterol LDL cholesterol

Every year Under 5mmol/l Over 1,2mmol/l Under 3mmol/l

5mmol/l or higher Lower than 1,2mmol/l Over 3mmol/l

Blood pressure Systolic Diastolic

Every year Under 120 mm Hg Under 80 mm Hg

140 mm Hg or higher 90 mm Hg or higher

Body measurements Body Mass Index (BMI) Under 25 kg/m

At every physical exam 30 kg/m or higher WellUp® Challenge Longevity & Nestlé 11

MEET OUR TEAM

These specialists in their field of expertise will guide our challengers (and you) on how to live a healthier, more active life.

The Nutrition Expert MELISSA KELLY graduated from the University of Pretoria with a B. Dietetics Degree and a Diploma in Higher Education and Training Practices. She is a lecturer at the University of Pretoria in the subject of nutrition education and counselling. She is considered a trendsetter and change agent in her field. Kelly is a renowned speaker on many nutrition-related topics. She is the founder of the Scoop to Lose eating plan and is in private practice in Pretoria. Kelly is the nutrition adviser for the Blue Bulls, as well as offering corporate wellness and nutrition packages to help staff eat better.

The Cardiologist DR JEFF KING is a cardiologist based at Johannesburgâ&#x20AC;&#x2122;s Sunninghill Hospital. He has extensive knowledge regarding weight, obesity and the chronic health conditions associated with weight. Dr King regularly attends and presents at conferences and congresses, both locally and internationally. King believes in an integrative, proactive approach to leading a healthy lifestyle, by watching your weight, eating a balanced diet and maintaining a regular exercise programme, and is passionate about education and awareness.

12 Longevity & NestlĂŠ WellUpÂŽ Challenge

The Fitness Expert DORIAN CABRAL is a director and partner of the Wellness in Motion Lifestyle Management Company. Health, fitness and people are his passion. These are what motivate him to start every morning being positive and enthusiastic about transforming the lives of others. He has been in the wellness industry for 20 years and has three international qualifications, as well as completing a course each year since he started in the industry. Cabral was one of the pioneers of integrating and changing the thinking and mind set of Professional Fitness training in South Africa, this is what drives him to succeed in the fitness training industry.

The Behaviour Expert

The Medical Doctor DR TSHIDI GULE is an energetic medical doctor, wellness connoisseur and founder of the Medispace Wellness Institute. Medispace serves a diverse group of South African communities (families, schools, businesses, health practitioner networks), making it one of South Africa’s most innovative educational and proficient health hubs. Dr Gule’s greatest passion lies in developing strategies aimed at empowering clients to improve their overall quality of life, in all aspects of wellbeing. She firmly believes that wellness transcends the mere avoidance of illness; it is a composite of self-love, self-care and a proactive investment towards healthier choices.

KARINA REID is a qualified and registered organisational psychologist and executive coach. She has 22 years’ experience in the fields of organisational psychology, organisational development, group dynamics, general management and entrepreneurship. She is currently completing a PhD study in consulting psychology, with her thesis covering the field of health-related behavioural change. Reid started MyHealth-Code, which focuses on the psychological and behavioural aspects of “living a healthy lifestyle while life happens”. She has lectured in health and wellness at the University of Pretoria and presented her PhD study in an academic feedback paper at the Industrial Psychology Conference (SIOPSA). She has been a speaker at several conferences over the last few years, including at the University of St Paul, Minneapolis, USA.

The Integrative Medical Practioner DR ELA MANGA is an integrated medical practitioner who focuses strongly on the mindbody connection, conscious living and the holistic approach to health and wellbeing. Her treatment approach is individualised and incorporates Western medicine, nutritional support, Bodytalk, and mindfulness techniques such as breathwork and meditation. She is based at Woodlands Centre for Spa and Centre of Consciousness in Muldersdrift, in Johannesburg’s West Rand. WellUp® Challenge Longevity & Nestlé 13

outh Africans are growing – and by that we don’t mean a population explosion. We’re talking about around their middles. In fact, a ballooning waistline can indicate deeper physical issues that can potentially kill you and your growing family if left unchecked. Dr Jeff King, a Johannesburg-based cardiologist who specialises in obesity research and cardiovascular risk protection, and one of the WellUp® experts, explains that obesity has been linked to an increased risk of heart disease, diabetes, metabolic syndrome and even a higher incidence of cancer. “The waistline of the average South African male should be 94cm or less, while that of a female should be 80cm or less,” recommends King. You can measure yourself by taking a tape measure and winding it around the narrowest part of your waist, taking into account the widest part of your belly. “For every centimetre above the recommended waistline, you are a kilogram overweight,” adds King. Unfortunately for women, it seems that genetics are against you. Research shows that women, on average, gain a kilogram of weight every year. Moreover, says King, having children puts added strain on your system. Putting on excessive amounts of weight while you are pregnant – between 9kg and 13kg is recommended – makes it harder

14 Longevity & Nestlé WellUp® Challenge

LOSE THAT JELLY BELLY Your “jelly belly” is not only bad for your health – it can have a real-life effect on your children’s lifestyle too!

to lose. “This relates to either genetics or hormones, or both, and means that you are at greater risk of weight gain, so you need to be more aware.” Plus, as the adult population gets heavier, so too do children. Stats show that the bigger the parent, the more likely it will be that the child will be overweight as well. “Around 17% of children between the ages of one and nine are obese,” King explains. He says children need to be “broken” of the fat habit prior to the age of seven or eight, or this will escalate into adulthood. This could, in part, be because obesity is “contagious”. Research conducted by Harvard Medical School, in conjunction with the University of California, has found that obesity is spread through social ties – and the closer the two people are in the network, the stronger the effect. Lead researcher Dr Nicholas Christakis explains the phenomenon: “Most likely the interpersonal social network effects we observe arise not because friends and siblings adopt each other’s lifestyles. What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as appropriate body size. People think it’s okay to be bigger, since those around them are bigger, and this sensibility spreads.” However, this culture of carrying extra weight means that health risks are increasing as well. Tummy fat is made up of two

types of fat: subcutaneous and visceral. Subcutaneous fat lies just under your skin, while visceral fat accumulates within the abdominal cavity, helping to protect and cushion your organs. Fat is one of our survival mechanisms. King explains that babies are born with what is known as brown fat. This is considered the “good” fat, and helps to control temperature. As babies grow, they lose this brown fat. With puberty and hormonal changes, an initial increase in body fat occurs, with further loss of the “baby” fat, which represents brown fat cells becoming normal white body fat. The right amount of fat is necessary, as this secretes hormones that protect against inflammation and blood clotting, but too much visceral fat causes problems. The excess fat goes deeper into your abdominal cavity; it surrounds and permeates your internal organs. This fat contains certain chemicals which, in increased amounts, can increase your risk of heart disease and diabetes. Moreover, as this fat causes inflammation in your body, it can increase the risk for chronic disease later on in life. For the health of your growing family, the key here is to practice healthy eating and exercise patterns early on. Know your numbers – blood pressure, body mass, and cholesterol – and encourage relatives, whatever their age, to make healthy food and activity choices if you suspect they may be at risk. WellUp® Challenge Longevity & Nestlé 15

METABOLIC SYNDROME & YOU Worried that you may be at risk for developing health problems due to your weight? Take a look at our checklist to help determine your metabolic risk What are the symptoms of metabolic syndrome? WHAT IS METABOLIC SYNDROME? º iÌ>L VÊÃÞ `À iÊ ÃÊÌ iÊ > iÊ} Ûi Ê Ì Ê>Ê}À Õ«Ê vÊ i` V> ÊÀ Ã Êv>VÌ ÀÃÊÌ >Ì]Ê vÊ VVÕÀÀ }ÊÌ }iÌ iÀÊ Ê> Ê ` Û `Õ> ]Ê VÀi>ÃiÊ Ì >ÌÊ«iÀÃ ½ÃÊÀ Ã Ê vÊ`iÛi « }Ê i>ÀÌÊ` Ãi>Ãi]Ê ÃÌÀ iÊ> `Ê` >LiÌiÃ]»ÊÃ>ÞÃÊ }° º/ iÊv Ü }Ê ÃÌÊ vÊÃÞ «Ì ÃÊ >ÞÊ ` V>ÌiÊ Ì >ÌÊÞ Õ½ÀiÊ>ÌÊ iÌ>L VÊÀ Ã Ê> `Ê >ÞÊ `iÛi «ÊÛ>ÃVÕ >ÀÊ` Ãi>ÃiÊ >ÌiÀÊ Ê viÊ vÊ ivÌÊ Õ ` >} Ãi`]»ÊÃ>ÞÃÊ ÀÊ }°Ê vÊÞ ÕÊV> Ê > ÃÜiÀÊÞiÃÊÌ Êv ÕÀÊ ÀÊ ÀiÊ vÊÌ iÊv Ü }Ê ÃÌ>Ìi i ÌÃ]Ê Ì½ÃÊÌ iÊÌ ÊÃiiÊÞ ÕÀÊ` VÌ ÀÊv ÀÊ >ÊV iV Õ«Ê> `ÊÌ ÊÃÌ>ÀÌÊ > }Ê >ÃÌ }Ê lifestyle changes. 16 Longevity & Nestlé WellUp® Challenge

Certain risk factors are hereditary; others can be influenced by healthy lifestyle changes. These include: UÊ7i } ÌÊ}> ]ÊiÃ«iV > ÞÊ>À Õ `ÊÌ iÊ Ü> ÃÌ]ÊÜ Ì Ê> Ê>L` > Ê i>ÃÕÀi i ÌÊ vÊ ÀiÊÌ > ÊnäV Ê ÊÜ i Ê> `Ê {V Ê Ê i UÊ Êv>ÃÌ }ÊL `ÊÃÕ}>ÀÊ iÛi Ê vÊx]È É UÊ `Ê«ÀiÃÃÕÀiÊ vÊ£ÎäÉnä]Ê Ê } iÀ UÊ ÊV iÃÌiÀ Ê vÊ ÜiÀÊÌ > Ê£]Ó É UÊ ÊV iÃÌiÀ Ê vÊ ÛiÀÊÎ É UÊ VÀi>Ãi`ÊÌiÃÌ ÃÌiÀ iÊ iÛi Ã UÊ i iÀ> ÊÕ wÌ iÃÃ]Ê iÌ >À}ÞÊ> `ÊiÝ >ÕÃÌ UÊ- ii«Ê` ÃÌÕÀL> ViÃ]ÊÃ ii«Ê>« i>Ê> `Ê snoring.

C E

UNDERSTANDING MY HEALTH YES

I’m between 33 and 55 years old. I’m 10kg or more overweight. I’m physically exhausted all the time. I take daytime naps frequently. I’m battling to sleep at night. I need a holiday. I don’t exercise much. When I do exercise, it’s a disaster. Physical activity hurts more and takes longer to recover from. My muscles seem a lot weaker than they used to be. My joints have started to hurt. My tummy measurement is more than 80cm as a woman or 94cm plus as a man. I’m sometimes short of breath. I often feel like there’s not enough oxygen in the air. I snore like I’m cutting down a forest. I often get light-headed. I often get heart palpitations. I often experience cold sweats. I experience swelling in my legs and ankles. My legs hurt all the time. I prefer time on the couch rather than being out and about. I’m a regular smoker. I’m a regular drinker. I have a high protein, high fat, high carbohydrate diet. I crave sugary, processed foods. I suffer from heartburn often. I have bouts of erectile dysfunction. I often feel anxious. I experience black moods. I’m easily angered. I experience panic attacks. My family relationships are suffering due to my aggression. I am depressed. One or both of my parents are overweight or obese. One or both of my parents are diabetic. WELL UP Challenge Longevity & Nestlé 17

18 Longevity & Nestlé WellUp® Challenge

SO WHAT NOW? A visit to your doctor and blood tests will reveal your numbers and assist with diagnosing metabolic syndrome, but once diagnosed, lifestyle changes can be implemented. Says Manga: “A healthy diet and regular exercise can turn this around. Exercise targeting the abdomen will help flatten your belly and reduce your waistline, while a daily 30- to 60-minute brisk walk will have added benefit on the visceral fat. King says: “Basically, fat should make up only 20% of your total body weight. Anything in excess of 30% is problematic.” He adds: “A five to 10% reduction in weight over a six-month period is considered realistic and healthy. Look to losing around 500g a week, but know that this is a lifelong plan for long-term results. It needs to become a way of life.

Source: Framingham Heart Study, Peeters et al. Ann Intern Med, 2003

Dr Ela Manga, integrative medical practioner and medical director of Woodlands Healing Spa and Centre for Conscious Living, explains: “Body fat behaves like another gland, producing hormones that inhibit the functioning of other hormones and causing havoc with the entire endocrine system. One of the most common findings is that adipose tissue alters the body’s response to insulin, leading to insulin resistance and diabetes.” Studies reveal that the “bad” fat contains cytokines, hormone-like proteins implicated in chronic inflammation. These cytokines are believed to increase your risk by increasing oxidative stress. They boost free-radical production and impair your insulin function, affecting both your sugar and fat metabolism. “Elevated triglyceride levels in the blood are also commonly associated with insulin resistance and represent a valuable clinical marker of metabolic syndrome.” King says that metabolic syndrome is your red flag and, left unchecked, will lead to further chronic issues. According to the American Heart Association, this is characterised by visceral fat, high cholesterol, high triglycerides, high fibrinogen, high blood pressure, insulin resistance and inflammation. If you have at least three of these risk factors, you have metabolic syndrome. If not reversed, metabolic syndrome will most likely lead to heart disease and diabetes. However, says King, while this may seem frightening, metabolic syndrome itself is not irreversible.

MAKE A CHANGE

Source: Framingham Heart Study, Peeters et al. Ann Intern Med, 2003

Metabolic syndrome doesn’t have to be a death sentence. The first steps in turning your life around are acknowledging that there’s a problem, committing to dealing with it safely and with the help of your medical professional, and making lasting lifestyle changes. But if you ignore it – or fall off the wagon – the prognosis turns bleak, especially when coupled with factors like smoking and/or drinking. Obesity will affect your lifespan:

GENDER

WEIGHT

SMOKER or NON

LIFESPAN SHORTENED BY

Female

Overweight (BMI of 25 to 30)

Smoker Non-smoker

7 years 3,3 years

Male

Overweight

Smoker Non-smoker

6 years 3,1 years

Female

Obese (BMI of 30 plus)

Smoker Non-smoker

14 years 7 years

Male

Obese

Smoker Non-smoker

12 years 6 years

“When it comes to alcohol, the recommended daily allowance has been reduced from 30mg per day to 25mg per day,” advises King. He explains that moderation is key, as is paying attention to the percentage of alcohol present in what you’re drinking. He says, “The higher the percentage of alcohol, the higher the risk.” Try to limit yourself to 1,5 tots of spirits per day or 1,5 glasses of wine per day. He adds: “We’re seeing an increase in the occurrence of atrial fibrillation, also known as irregular heartbeat, in men in recent times and, when mixed with too much alcohol, it can be a dangerous situation. Alcohol increases blood pressure and this will put you at a greater stroke risk through clotting.” King concludes: “The results you’ll achieve from lasting lifestyle changes are directly determined by your levels of motivation. It’s vital that you’re disciplined, do the hard work in terms of diet and exercise and lean on the support system you have in place.” WellUp® Challenge Longevity & Nestlé 19

THE IMPORTANCE OF LIVING SMART When it comes to living well, ignorance is truthfully never bliss, says GP and founder of Medispace Wellness Institute, Dr Tshidi Gule. Numbers and health parameters were designed not for the entertainment of scientists, but to harness and discern the most accurate markers that optimise good health, preparing you for good (the birth of a baby) or bad (the heart attack) health experiences. Gule explains that living smart is a simple lifestyle philosophy that makes living well a practical reality rather than an elusive fantasy. “It starts with the following principle: ONE SMALL CHANGE, ONE DAY AT A TIME. Many studies have confirmed how difficult it is to cultivate healthy habits. Too many individuals embark on incredible lifestyle makeovers lasting a few days to weeks, often ending up as unsustainable and disappointing flops. The emotional and financial setbacks of quick fixes are devastating.” 20 Longevity & Nestlé WellUp® Challenge

GULE’S BASIC RULES OF LIVING SMART

Get real about why you want to embark on living healthier. A decision that lacks motivation or benefit will not keep you focused. What are you tired of? Why are you going to stay focused this time?

Choose one lifestyle change you wish to manifest and make realistic goals towards achieving it. For example, if you have not managed to keep a consistent exercise routine in the previous attempt, then a realistic goal is that you will increase your exercise days by one day per week each month until you are sitting at three days of exercise per week. Whether it is gym, hiking, dancing, horse riding, soccer etc., the goal must be to start doing instead of always thinking about what needs to be done.

To sustain a lifestyle change, it is better to introduce a new lifestyle change every two to three months rather than bombard your life with 10 changes at once (i.e. lose weight, run a marathon, drink more water, play new sport, improve dental health, join a yoga group, meditate, get more sleep). These all sound like achievable goals but to try do it all in one month is not the best approach, if you wish to succeed in every single one of them. Identify the goals that will have the greatest impact on your confidence and attack these first on your list; achieving these will make you feel that all the others are also manageable.

5. The most important rule of all is this: health is not about perfection, but effort. Consistent effort that is. Many people lose motivation to stay on the straight and narrow once the euphoria of starting a new health regime wears off. This is when you need to remind yourself of this simple rule. It is okay to have bad days, but don’t let them pile up because you feel like a failure. Embrace that you slacked off and get back on the wagon. Your health will thank you for it. Never, ever give up on the goal that allows you to be at your best physically, emotionally, mentally and spiritually. Nurture all these areas and be kind to yourself when you lose your rhythm.

4. When changing a habit that is known to be addictive, it is wiser to approach it from a “wean-off” rather than “cold turkey” approach. An example of a weaning method is this: if you drink 10 beers when out with friends and you wish to slow down for the sake of better health (and giving your liver a welcome break), a realistic “weaning” strategy would be to cut down on one beer per outing until you reach your desired number (which in an average adult should be 2-3 beers per session).

Enjoy! Health is not a school principal; it is an essential dimension to you living a full rewarding life. So see it as an asset worthy of your investment and you will encounter less disasters on your journey. One small change can change your entire life, so it is worth it.

It is never too late to choose a smarter path. Every day is an opportunity to make a new choice. Choose to live smart and you are guaranteed a health millionaire experience. And here is where we come in. WellUp® Challenge Longevity & Nestlé 21

TIME TO STRESS LESS

We all lead stressful lives – the degree varies – but could this be what’s making you fat and having a negative impact on your health?

motions are a very natural, normal part of the human experience, and core emotions serve us all in some way. But when you’re exposed to stressors for an extended period of time, they can not only trigger adverse behaviours like comfort eating and aggression, but they can also have a serious effect on your health. Says Manga: “The interesting thing about pure emotions is that they release chemical triggers that last for no longer than two minutes, and then they naturally subside. But because of social conditioning, coupled

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with the fact that we feel uncomfortable with the intensity of emotion, we tend to suppress emotions, deny them or distract ourselves from them.” Comfort-eating, much like drinking alcohol and smoking, is a common way to do this. “This simply drives the energy of the emotion deeper into the physical body, where it gets trapped and locked in a particular part, eventually manifesting as pain or illness.” Manga explains that the energy of emotion is powerful and, when trapped or locked like this, it can behave like a toxin

within the cells. “Research is now showing that these pathological emotions have the ability to switch on the genes that promote disease.” “On a physiological level, when we are stuck in the stress cycle or a state of chronic sympathetic overdrive, the stress hormones are continuously being secreted for long periods of time with detrimental health effects.” She goes on to say that, “when you’re stressed, the blood supply is directed away from your digestive organs, and, as a result, food can’t be digested, assimilated and properly absorbed. This, in turn, can lead to heartburn, food intolerances and Irritable Bowel Syndrome (IBS).” A high level of the primary stress hormone cortisol depresses your immune system, making you more susceptible to recurrent infections, chronic illness and cancer. Says Manga: “High levels of cortisol can also cause a chain reaction in the endocrine system, depressing the metabolic rate, which in turn can cause insulin resistance and high cholesterol. This can result in a higher risk of metabolic syndrome.” In a study published by the Journal of Social and Clinical Psychology, researchers found that during periods of high stress, people tend to eat less healthy foods, drink more high-caffeine drinks and sleep less. All of these put pressure on your heart. You’ll also be more likely to lean on your comfort eating “crutch”.

TOP 10 STRESS-BEATERS 1. Connect with people you love. Socialising and discussing what’s bothering you with a friend or family member will take a load off your mind. 2. Get an endorphin rush. Exercise or going for a brisk walk will relieve mental and physical tension. 3. Do something you enjoy. Dance, engage in a hobby or craft, or spend at least 15 minutes every day creating something that inspires you. 4. Laugh! A good giggle will release feel-good hormones and lower stress hormones. 5. Unplug. Block off an hour for some “you” time. Turn off your phone, don’t take calls or emails and slow life down for a bit. 6. Try meditation, yoga or breathing exercises to calm and centre yourself when you’re feeling wired. 7. Cut out caffeine, excess sugar and fatty foods as they may trigger more stress than they relieve. 8. Break large problems into small bits; then write a to-do list and check them off as they’re done. You’ll not only get organised, you’ll feel a sense of positive accomplishment too! 9. Pull your pets closer. Studies have shown that some downtime with a furry, fourlegged friend will boost your mood. 10. Focus on someone else. Join a volunteering programme or pay one of your skills forward to someone less fortunate. WellUp® Challenge Longevity & Nestlé 23

TAKE A deep breath You may think that breathing is easy, but studies have shown that the majority of people spend their lives starved of oxygen! Here’s what you need to know

reathing may seem natural and instinctual – a vital reflex that transports oxygen into your bloodstream – but, over time, our natural breath rhythms have become dysfunctional. Says Dr Ela Manga: “Conditioning has meant that people’s breathing patterns are disordered, which has a direct impact on our metabolism, how we communicate, our emotions; it affects every aspect of our lives.” Think about it: how many times a day are you holding your breath without realising it? The repressed intake of oxygen causes a build-up of stress in the body, this becomes trapped, and our modern diets are simply adding to that tension. Says Manga: “Modern food is highly acidic, so to compensate, our bodies tend to force our lungs to taker shorter, shallower breaths and we over-breathe.

24 Longevity & Nestlé WellUp® Challenge

This is a state of hyperventilation and means we’re just not breathing deeply enough, exhaling too much carbon dioxide and lowering the levels of this gas in our bodies. Haemoglobin can’t function properly, nor can oxygen be delivered adequately, in an environment starved of carbon dioxide.” Manga believes that when we become more conscious of our breathing and take longer, deeper breaths, it improves the way we think about ourselves and our bodies. A deep inhalation through the nose warms and humidifies the breath, optimising it for use in the body. There are many breathwork techniques that can be taught, but Manga recommends trying this simple exercise to bring huge changes in perception and wellbeing.

CALMING: basic square breathing BREATH AWARENESS Start by tracking the sensations in your body as you breathe. What are you experiencing? What feelings and emotions come up? Become aware of your breathing and consciously take a few deep sighs. This is also the skill of present-moment awareness. When you allow yourself time to be with your feelings and your breath, and allow them to move, the emotion, feeling or thought will lose its control over you.

This technique helps you gain clarity on a stressful situation and you’ll become less negatively reactive: 1. In a safe, quiet place, sit or lay comfortably. 2. Then, breathing trough your nose, inhale deeply for a count of four. 3. Hold that breath for a four-count. 4. Exhale through your nose for a four-count. 5. Hold for a four-count before inhaling again. 6. Repeat until you feel calm and refreshed. WellUp® Challenge Longevity & Nestlé 25

IT’S ALL ABOUT THE mind Getting your mindset right is about rechanneling the way you think 26 Longevity & Nestlé WellUp® Challenge

hen it comes to living a healthy lifestyle, wellness and wellbeing, you are fighting two enemies: your body and your mind (Yossif, 2013, Best way to lose weight? Get the right mindset!). Psychologist and executive coach Karina Reid explains that the mind is where the toughest challenge lies. “This is probably the biggest enemy of the two, because if the mind is not right, the body won’t be motivated to succeed either.” She adds that you probably know you need to lose weight, eat better and live well. And you also probably have the tools to help achieve this at your disposal – the gym, a sound eating programme, online and personal support. “The problem is getting the right mindset to follow through. You need to power up your mindset and make a complete shift to a healthy way of thinking. Rewiring your mind is key to your wellness and wellbeing success.”

WINNING THE WAR ON YOUR OWN MIND The paradigm shift: Stephen Covey’s Seven Habits of Highly Effective People brought rise to the concept of changing your perception of reality. “Paradigms are the mental models that every person uses to perceive information, people and themselves. These are filters that help us make some sense of reality and act as a lens from which we see the world.” – Stephen R. Covey Reid explains that a change in the way you see the world and your perception of reality is vital. There needs to be a “change in attitude and moreover, a change in behaviour. Research has shown that your readiness to change is a strong predictive success indicator in any challenging lifestyle change process. To be ‘ready’ to tackle new things will take energy, focus, willpower, confidence and self-efficacy (the belief that you can do this). If your mindset is not right at the beginning – you are already writing the ‘rest in peace’ message of yet another failed attempt.”

Could you work on your mind-set if you are still ambivalent? Yes, of course – here are a few questions which may get you thinking: UÊ ÊÞ ÕÊ >ÛiÊi Õ} Ê v À >Ì É Ü i`}iÊ>L ÕÌÊÌ iÊ>Ài>ÊÞ ÕÊÜ> ÌÊÌ ÊV > }i¶ UÊ" Ê>ÊÃV> iÊ vÊ£ÊÌ Ê£äÊ£äÊLi }Ê } ®]Ê ÜÊ « ÀÌ> ÌÊ ÃÊÌ ÃÊV > }iÊv ÀÊÞ Õ¶Ê ÜÊV> Ê Þ ÕÊ «À ÛiÊÌ ÃÊÃV Ài¶ UÊ7 >ÌÊ ÃÊÞ ÕÀÊÃi v ivwV>VÞÊ iÛi ¶Ê i> }]Ê` ÊÞ ÕÊLi iÛiÊÌ >ÌÊÞ ÕÊV> ÊÃÕVVii`¶ UÊ > ÞÃiÊÞ ÕÀÊÛ> ÕiÃÊ> `ÊLi ivÃ°Ê i ivÃÊ« >ÞÊ>ÊL }ÊÀ iÊ ÊÞ ÕÀÊV w`i ViÊ iÛi Ã°ÊÊ vÊÞ ÕÊ ` Ê ÌÊLi iÛiÊ ÊÃ iÌ }]ÊÞ ÕÊÜ ½ÌÊLÕÞÊ Ì Ê Ì°Ê7 >ÌÊ>ÀiÊÞ ÕÀÊvÕ `> i Ì> ÊLi ivÃÊ >L ÕÌÊÞ ÕÀÃi vÊ ÊÌ iÊ>Ài>ÊÞ ÕÊÜ> ÌÊÌ ÊV > }i¶Ê ÀÊiÝ> « iÊqÊ vÊÞ ÕÊLi iÛiÊÌ >ÌÊÞ ÕÊ>ÀiÊ ÛiÀÜi } ÌÊLiV>ÕÃiÊ ÌÊÀÕ ÃÊ ÊÞ ÕÀÊv> ÞÊ> `ÊÌ iÀiÊ ÃÊ ÌÊ ÕV ÊÞ ÕÊV> Ê` Ê>L ÕÌÊ Ì]ÊÌ i Ê Þ ÕÊÜ Ê ÌÊÜ i i>ÀÌi` ÞÊV ÌÊÌ ÊÌ iÊ ÕÀ iÞ UÊ7 >ÌÊ` ÊÞ ÕÊÌ ÊÞ ÕÀÊL>ÀÀ iÀÃÊ>ÀiÊ«ÃÞV } V> ÞÊ> `Êi Ì > Þ®¶Ê ÃÊÌ iÀiÊ>ÊÜ>ÞÊÌ Ê ÛiÀV iÊÌ iÃiÊL>ÀÀ iÀÃ¶ º ÊwÀÃÌÊÃÌi«ÊÌ Ê}iÌÊ>VÌ Ê} }Ê>VÌ Ê ÃÊ iÞÊÌ ÊLi >Û ÕÀ> ÊV > }i®Ê ÃÊÌ ÊÃiÌÊÌ ÀiiÊ} > ÃÊv ÀÊ Þ ÕÀÃi v°Ê/ iÊÃiVÀiÌÊ ÃÊÌ Ê ÌÊ > iÊÌ i ÊÌ Ê> L Ì ÕÃÊ ÀÊ ÛiÀÜ i }ÊÃ > ÊÃÌi«Ã®°Ê > iÊ ÃÕÀiÊÞ ÕÀÊ} > ÃÊ > iÊÞ ÕÊvii ÊiÝV Ìi`Ê> `ÊVÀi>ÌiÊ «i°Ê vÊÞ ÕÊvii Ê` Ü Ê ÀÊ`i«ÀiÃÃi`Ê>L ÕÌÊ Ü À }Ê ÊÌ iÃiÊ} > Ã]ÊÌ i ÊÞ ÕÀÊi iÀ}ÞÊÜ ÊµÕ V ÞÊÜ> it» WellUp® Challenge Longevity & Nestlé 27

ON YOUR WAY TO WELLNESS It’s time to make that change. And you can succeed by trying the following goal-setting and motivation hints and tips

etting realistic goals for yourself is vital to any weight-management programme, but what’s more important is consistency. There’s no point in setting targets to achieve on your journey to health without putting in consistent effort – stick to your eating plan, exercise often and make healthier choices. Sure, you may experience slumps in motivation but there are hints and tricks to keep you inspired.

But first things first: Time to set some longterm weight-loss and fitness goals, and to outline specific outcomes you wish to achieve during the WellUp® challenge. Remember, these goals need to be realistic and set to a time-frame, with little rewards dotted along the way (not food-based; you’re not a dog!) to make it all worthwhile. So take 30 minutes to jot down your goals in the table provided; then stick it up where you’ll be able to see it regularly and track your progress.

MY WEIGHT-LOSS & FITNESS GOALS GOAL

HOW ACHIEVED?

BY WHEN?

REWARD

“Long-term goals seem overwhelming at first,” says Karina Reid, “and each one listed should ideally be broken down further into more manageable day-to-day actions and executions to ensure lasting success.” 28 Longevity & Nestlé WellUp® Challenge

ALTERNATIVE GOAL SETTING TECHNIQUE

THE VISION BOARD

Many self-help gurus put a lot of emphasis on the value of using a technique called visualisation to achieve your goals. The reason for this is that it’s easier for the brain to recognise and record images, and for the subconscious to absorb that information. Ela Manga teaches a goal-setting technique called the Vision Board to help you take a more picture-driven approach to supplement the list above. Here’s how:

Making a vision board This technique can take up to two hours to create. You’ll need: UÊ£Ê >À}iÊÃ iiÌÊ vÊV>À`L >À`Ê Ê>ÊV ÕÀÊ vÊÞ ÕÀÊV Vi UÊ-V ÃÃ ÀÃ UÊ ÕiÊ ÀÊÃÌ V ÞÊÌ>«i UÊ*iÀ > i ÌÊ >À iÀÃÊ> `É ÀÊ Ê«i ÃÊ ÊÛ>À ÕÃÊV ÕÀÃ UÊ Ê Õ}iÊ« iÊ vÊ >}>â iÃ 1.Ê-«i `ÊÃ iÊÌ iÊ i>w }ÊÌ À Õ} ÊÌ iÊ >}>â iÃ]Ê bearing your goals in mind. 2.Ê ÃÊÞ ÕÊ} ]ÊÌi>ÀÊ ÕÌÊ> ÊÌ iÊ« VÌÕÀiÃÊÌ >ÌÊwÌÊÜ Ì ÊÞ ÕÀÊ goals, for example: how you’d like your physique to look, clothes you’ve always wanted to wear, healthy meals you want to eat more of, pictures of people doing the pastimes and exercises you’d like to try ÀÊLiÊ>L iÊÌ Ê` ÊÜ i ÊÞ Õ½ÀiÊwÌÌiÀÊ> `ÊÜ À`ÃÊ ÀÊ statements to keep you motivated to succeed. 3. When you’re done, cut the images out neatly and arrange them on your piece of board in a collage; then, when you’re happy with the layout, paste them down. 4. Remember to put a deadline on your board, as well as any other key information, like “45kgs gone!” 5.Ê" ViÊÞ Õ½ÀiÊw Ã i`]ÊÃÌ V ÊÞ ÕÀÊÛ Ã ÊL >À`ÊÕ«Ê Ê a place where you can see it every day. When you look at it, remind yourself why you’ve chosen the pictures you have to keep your goals front of mind. WellUp® Challenge Longevity & Nestlé 29

MOTIVATION MATTERS Before embarking on your healthy lifestyle journey, take a few seconds to try the following motivation kick-starters. They’ll need to be prepared in advance, so that when the midway slump kicks in, you can locate your motivators and get an extra boost! Says Ela Manga: “Being aware that you will inevitably reach a slump – or slumps – during your challenge means you can prepare for them and bolster your chances of breaking through them.” And Karina Reid agrees: “It’s difficult to stay positive, so your motivators need to leave you feeling vibrant and energised again!” The pair suggest the following quickfix motivators:

TOP 3 QUICK-FIX MOTIVATORS 1. Write a letter to yourself. Be kind, be honest, be realistic. In the letter, remind yourself of what you’re doing, why you’ve decided to do it and what you have to lose if you don’t succeed. Pretend you’re writing this letter to uplift a cherished friend; keep the tone and language you use positive, energised and encouraging. 2. Choose a symbol and carry it with you. A symbol is a powerful emotive tool that can bring about positive change and bring you back into the now. It can be a bracelet, a pendant or a keychain that represents your goals and their outcomes, and it will stop you subconsciously slipping back into old behaviours. And when your goals are pin-sharp in your consciousness, it’ll keep you going 3. Make conscious “crib notes”. These are a series of five tiny cards – any size will do, as long as they can be tucked into your bag or wallet. On them, write your affirmations, goals or words that describe what you’re working so hard for. Refer back to them when you feel your confidence wobbling. 30 Longevity & Nestlé WellUp® Challenge

MY DAILY AFFIRMATIONS Take 10 minutes to write down 10 uplifting affirmations to help you on your journey to a happy, healthy you! Remember, an affirmation is a positive statement about yourself and your journey – even if you don’t believe what you write down at first, repeat it often enough and it’ll become part of who you are! Put your list up where you can see it, and repeat the affirmations out loud and with conviction first thing in the morning and last thing at night. Examples: “I am making positive steps towards my weight loss goal every day.” “I am loved exactly as I am by my friends and family, and they want me to be happy and healthy.” “By making these lifestyle changes, I am ensuring my children have a better life.”

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

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WHAT’S HOLDING ME

back?

Before you put pen to paper and set your goals for your new, improved lifestyle, try this simple exercise to pinpoint exactly what it is that you want out of the next 12 months. Be honest! If I knew I couldn’t fail, I would ___________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ I believe people see me as (a) __________________________________________________________________________ (b) _____________________________________________________ (c) _____________________________________________________ (d) _____________________________________________________ ______________________________________________ is stopping me from having the life I really want and I plan to ___________________________________________ to change this. These three habits are holding me back and I want to change them now! (a) __________________________________________________________________________ (b) __________________________________________________________________________ (c) __________________________________________________________________________ On my next holiday I want to go to the beach and __________________________________ _____________________________________________________________________________ _____________________________________________________________________________ 32 Longevity & Nestlé WellUp® Challenge

What do I have to gain from adopting a healthy lifestyle? (a) __________________________________________________________________________ (b) __________________________________________________________________________ (c) __________________________________________________________________________ My biggest health fear is _______________________________________________________ By behaving in the “usual” way when it comes to food and exercise, what bad habits am I teaching my children? __________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ I’m most embarrassed that I’m ____________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ The thing I tell myself most is that _________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ and it’s just not true because _____________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ Now reflect on the above. What do these statements tell you about the new, healthy life you want to live? Whatever insights you gain, bear them in mind for when you set your goals later on. WellUp® Challenge Longevity & Nestlé 33

ENTER NOW

JOIN THE CHALLENGE and meet our mentors In 2012, Longevity took nine candidates from all works of life, all of whom were overweight or obese, and with the help of an expert panel, set about changing their perceptions on healthy and wellness over a ninth-month period. Now, six months later, four of these candidates are back and have welcomed their new task – becoming mentors for the 2014 WellUp® Challenge. Who better to share support, advice and a shoulder?

JOIN THE CHALLENGE!

Are you overweight, lack energy and worried about your health? Are you ready to take that step to a healthier future? Enter now, and you can stand the chance to be part of our specially selected team of participants who will spend nine months being coached and guided by our expert panel. To enter, please send a 200 to 400 word motivation as to why you should be chosen, plus your full name, contact numbers, place of residence and a recent picture of yourself to WellUp@ longevitymag.co.za. Entries close 27 September 2013. You will be notified in writing. Terms and Conditions apply, please see www.longevitymag.co.za for more information.

34 Longevity & Nestlé WellUp® Challenge

GWEN NKABINDE, 58 Occupation Starting weight Total weight loss to date

Politician 124,5kg 18kg

Gwen has been in politics for 17 years and was a speaker of the National Assembly from 2008 to 2009. As a former speaker, one of her responsibilities was wellness. “I think it was a subtle message that I should do something about my weight.” She’s a wife and a granny, and wanted to use her position in the family to introduce them to a healthy lifestyle. Gwen had been struggling to lose weight for the past 20 years. “My eating habits were totally erratic,” she says, “and I spend a lot of time sitting in

meetings.” Gwen’s challenge was not just her weight, but other health concerns, like diabetes, blood pressure and quality of sleep. “I’ve been to personal trainers and dieticians, and managed to lose a few kilos,” she admits. But she wanted to lose weight to “look beautiful”. Soon she realised her health was taking strain. “Because of my weight, I suffered from high blood pressure, which I now have mostly under control.” She tries to walk around 2km a day and is more conscious about her eating, but says: “My whole family is overweight and my husband is diabetic. Things needed to change.” That was in December, and things have changed for Gwen and her family. Her personal success in the challenge has led to a major change of mindset when it comes to her health and that of her family. It has encouraged her to take her health into her own hands and to live a healthier and more active lifestyle. She explains that she has carried on with her life as if she is still taking part in the challenge and maintained her exercise and eating plan. “Taking part in this challenge helped me to achieve what I had failed at my entire life”, says Gwen, “I am very proud of the challenge because it encourages a person to commit to weight loss because you are the only person you can blame if you don’t reach your goals.” Gwen is still active and eating healthy and has also signed her whole family up at Planet Fitness in order to encourage them to lead a healthier lifestyle. Gwen is still motivated and

dedicated to keeping up her healthy lifestyle, as she believes that the challenge helped her make informed, healthy options on a daily basis. Gwen is very excited about being a mentor in the 2014 WellUp® Challenge and is looking forward to mentoring the new challenge members and encouraging them to work hard to get the best out of themselves and their lifestyle changes. “I hope to be even more motivated through helping others with their journeys,” says Gwen. WellUp® Challenge Longevity & Nestlé 35

36 Longevity & Nestlé WellUp® Challenge

BARBARA HOLTMANN, 58 Occupation Consultant working with complex social systems Starting weight 86,7kg Total weight loss to date 19,1kg

Barbara is a transformation process facilitator, working with fragile social systems such as schools, communities and organisations. She’s passionate and inspired by her work. In her downtime, Barbara enjoys going for a walk with a friend and she loves to read. “Being fat made me miserable and I was worried about my health,” she explains. “Being overweight was new to me; I’ve never had a weight issue before, but in 2001, I went through a bad patch, and comfort-ate my way all the way through to 2003.” As a comfort-eater in times of stress, anger or sadness, Barbara craved all the wrong foods, especially sugary stuff. As far as exercise goes, she says: “Before I got fat, I didn’t do that much exercise. While I was fat, I sometimes had dreams in which I was running and loving it!” She tried to exercise, playing golf once a month, taking walks three to four times a week, and swimming two to three times. She says the challenge has changed her perception of herself and her health. “I came out of a state of deep denial about my health. It was very emotional for me sometimes,” says Barbara. Her participation in the challenge has led her to be a lot less anxious about her overall health and this has led to her feeling a lot more confident and has helped her experience a true sense of wellbeing. In the last six months, since the challenge ended, Barbara has become very mindful of what she eats and she plans her meals ahead as much as possible. “I now make sure I have dried fruit and nuts with me wherever I go in order to ensure I do not snack on the wrong foods,” she explains. Barbara stresses the fact that it is important to try and get some exercise, no matter how short, on a daily basis. Her main motivation is the fact that she knows what it feels like to feel good about yourself and she explains that this is what has helped keep her on track with her new healthy lifestyle. Barbara is also excited about the opportunity to be a mentor for the new challenge members. She feels it is important for them to remember that it is not about losing weight but rather about opening up to yourself, having self belief and self worth. “I don’t believe in doing difficult things alone and I’m grateful for the help I got and I cannot wait to help others who might need mentorship from me,” she says. WellUp® Challenge Longevity & Nestlé 37

LINDA KRUGER, 59 Occupation Starting weight Total weight loss to date

Linda is a single parent of a son in his twenties. She’s a specialist consultant in sales and marketing management, currently working as an event director. She says her vices are few: she doesn’t drink alcohol or smoke, but does admit an “addiction” to Lipton’s Iced Tea Peach Lite. She is passionate about cricket and will support the Proteas “until death us do part”. Linda’s only struggled with her weight in the last 10 years. “I felt uncomfortable in my skin and I knew my weight problem needed to be addressed,” she says. “I’ve tried to eat healthily but, as a family, I think we didn’t achieve that, even though my son is slim. I just didn’t feel like I needed to take action, but realised our health is important, so was ready for a change.” Linda’s never really enjoyed exercise and knew the challenge would be tough: “My age is against me, but knowing I wasn’t doing the challenge alone also helped motivate me to stick to it.” Looking back now, Linda feels that the challenge has helped her to make the healthier choices, as well as enjoy them, when it came to food. At the beginning of the challenge, Linda was not very keen on 38 Longevity & Nestlé WellUp® Challenge

Event director 80kg 8kg

exercise but towards the end, she realised the importance of having a balanced diet as well as regular exercise. “Since taking part in the challenge I have become more aware of what I put into my mouth,” says Linda. Linda’s main problem when it came to her eating habits was the fact that she used to skip breakfast. She says that she now enjoys high energy levels due to a balanced breakfast, which she has on a daily basis. Since the end of last year’s challenge, Linda has thrown out all of her “big clothes” as a way to motivate her to work hard at keeping the weight off. Linda explains that the mental stimulation the challenge members received was an important aspect of the challenge, as it challenged them to develop self worth. Linda says that she is honoured to be a mentor for the upcoming WellUp® Challenge as she believes her experience can encourage others to be successful in their journey to becoming happier and healthier. She believes that self worth is the key to being successful in this program and it is also very important to understand that everyone faces a different personal challenge.

WellUp® Challenge Longevity & Nestlé 39

CAROL LYNNE MEWSE, 39 Occupation National Office Coordinator – Attention Deficit and Hyperactivity Support Group of Southern Africa (ADHASA) Starting weight Weight loss to date

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136,5kg 22,6kg

Carol has been married for 11 years to her wonderfully supportive husband Dean. They have two children, a son Damien who has just turned 10 and a daughter Ashleigh who is 8½. She currently runs the National Office for a nonprofit Organisation called ADHASA – a support group for ADHD (Attention Deficit Hyperactivity Disorder). She became involved with ADHASA last year when they were looking for volunteers, as her son has ADHD; she has since been made the national office coordinator. Carol says she decided to do the challenge after it was mentioned to her by a friend. She thought long and hard about the challenge before agreeing. She had tried diets before but said that her willpower had been lacking as she never stuck to diets for long. “What tipped the scale was that I thought that by doing it publicly, I would not only be letting myself down if I failed, but the magazine and the sponsors as well.” She adds that some of her favourite childhood memories are of her mother playing with her and her siblings, and she has often felt that she is not living up to the ideal of what a mom should do. “Rather than running around playing and swimming with them I tend to sit on a towel and read, as I am too self conscious to be seen in a costume.” She adds that: “Depression and I have an on again off again friendship, and I believe a lot of it has to do with my lack of self confidence, which has resulted in me not living up to my full potential. I have always believed that if I was thin, my life would be so different.” However she has since discovered that being healthy is much more than being thin. She adds that while shedding the extra weight is important, it’s best to look at it from a holistic approach, if you want to stay healthy. “Being healthy needs to start with a healthy mind. If you are not in a good place mentally you will never get into a good place physically.” She adds that the added confidence she has gained since losing weight has been phenomenal, and has filtered into all aspects of her life. “I find I am taking better care of my body, spending more time on my appearance, and making an effort to look good.” She now eats breakfast, and keep oats and yoghurt at work. She tries to drink at least 1,5 litres of water a day. She attends gym as regularly as she can, and has both gym and swimming buddies to help keep her motivated. And she has continued to lose weight. “I try as much as possible to continue thinking along the principles that I was taught during the challenge. I steer clear of comfort food as much as possible, but I don’t deny myself the odd treat now and again. I also don’t feel guilty when I do indulge, because life happens and it needs to be incorporated into the “diet”. I think that the successful loss during the challenge and the increased selfconfidence and fitness that I have gained has helped to keep me motivated to keep going.” She feels it is an incredible opportunity to be a mentor for the 2014 WellUp® Challenge. “If I can help one person cross the finish line I will be very happy. I would have liked to have someone to chat to who has been through the challenge when I was doing it. Unless you are in the situation or have been through it, you cannot understand it. Losing weight is not for sissies!” WellUp® Challenge Longevity & Nestlé 41

FOOD FOR

LIFE N

utrition expert Melissa Kelly says that in all her years of working as a dietician she has developed a deep empathy for those who struggle with their weight. “What has really frustrated me is the way that people tend to blame their weight problem on certain foods, in particular, carbohydrates. This may be the result of all the negative publicity carbohydrates have received in the diet industry.” Kelly adds that more often than not the real issue is overlooked – overeating. “This issue can only be addressed once you understand that there are no good or bad foods, but that it is simply a matter of how much you eat.” Unfortunately, says Kelly, many of us have a dysfunctional relationship with food: we

have resentment towards, or even a fear of, food. “There is a terrible misconception out there that you only need to eat diet food and if you hang in there long enough, you will get thin. People see themselves as failures and eventually lose confidence in themselves. They get to a stage where they find it difficult to believe that it is at all possible for them to lose any weight whatsoever.” And yet, says Kelly, thin people eat pizza, chocolate and all the so-called “forbidden” foods, as if they know a secret. WellUp® Challenge Longevity & Nestlé 43

And perhaps they do. “Food is meant to be embraced in small amounts at a time. We were all born with the gift of knowing how much is enough, but the diet industry has led us to believe that we should starve ourselves and cut out starch in order to lose weight.” Once you fall into the diet trap, it is very difficult to get out again. It becomes almost like an addiction: “You get caught between two worlds, the diet world and the normal world.” With each new diet, you lose faith in

your own ability to choose what and how much food you need. “We can all learn from the French, who seem to have a ‘love affair’ with food. They relish every bite and eat very controlled portions, somehow trusting their judgment and knowing how much is enough.” Kelly says you can live a normal life, still eat the foods you love in moderation, and lose weight – if you control your portion sizes. “Hope, help and a healthy weight is at hand.”

WEIGHTY MATTERS Weight is the poorest indication of fat loss, says Kelly. “You can easily lose 1kg to 2kg per week, without losing much fat. Your body mass index (BMI) doesn’t distinguish between fat and non-fat weight. “In contrast, waist circumference measurements determine the amount of fat locate centrally in the body.” As mentioned previously, abdominal fat can increase your risk of health concerns, such as heart disease and diabetes. Normal:

A waist circumference of 60cm to 80cm in women 69cm to 94cm in men

Overweight:

A waist circumference of 80cm to 88cm in women 94cm to 102cm in men

Obese:

A waist circumference of 88cm+ in women 102cm+ in men

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A BURNING ISSUE

he key to any long-term weight loss is to burn fat and not muscle, by restoring your metabolism, says Kelly. “In order to achieve this, you need to have a proper body assessment done. Body weight on its own is of very little value and can, in fact, easily demoralise you.” Kelly recommends that you first need to know how much of your weight is actual fat. “Although common sense tells you that you cannot work with weight in isolation, so many people weigh themselves every day. A far better way to monitor whether you are in fact losing fat is to measure your waist using a measuring tape.” The fat stored around your waist is significant, as it is a prediction of your risk for developing diabetes, heart disease and other conditions, such as gout, polycystic ovarian syndrome and high blood pressure. “Burning fat implies a fire of some sort, and if you want to burn your body fat for energy, you need to ignite a fire. Here are some common mistakes people make which cause them to store more fat over time,” adds Kelly.

Mistake 1 Too little sweetness You need some carbs, it’s your fuel to keep the fire burning.

Mistake 2 Too little oil You need a healthy intake of good fats.

Mistake 3 Too little joy You should eat the food you love.

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THE IMPORTANCE OF

carbohydrates

arbohydrate, says Kelly, is the scientific name for sweetness. This “sweetness” is found in fruits, fruit juices, and in starchy foods like bread, rice and potato. Kelly explains that even veggies contain carbohydrates; just think of carrots or grilled onions. “Everyone seems to be very cautious of anything sweet, but life’s sweetness is not only enjoyable, it’s also extremely necessary.” She adds that carbohydrates are the only fuel your brain can use for energy. “Many people store too much fat, because they are afraid of eating carbohydrates. The deprivation of carbohydrates causes a stress response in the body which ultimately leads to energy conservation rather than energy consumption.” Kelly says that carbohydrate-containing foods also provide vitamins, minerals and phytochemicals. All of these help prevent disease by replacing fat in the diet, particularly if eaten in an unprocessed or minimally processed form. “These effects have been reviewed by the World Health Organisation. Carbohydrate consumption also plays an important role in lowering the risk of several chronic diseases, such

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as obesity, non-insulin-dependent diabetes mellitus, cardiovascular disease, cancers like colon, breast and uterine cancer and other gastrointestinal diseases like constipation, haemorrhoids and diverticular disease.” Carbohydrates have a filling or satiating effect, says Kelly, which in turn will make you eat less fat and meat. “It’s ironic that people seem to do the exact opposite by eating more meat and less carbohydrates in order to lose weight.” She adds that if you omit starch, fruits and sweet-tasting foods from your diet. Because you believe they are fattening or because you do not make time to eat properly, you will, at some point or another, overindulge. “Poor eating habits like skipping meals, restricting carbohydrates or regular yo-yo dieting leads to a very common disease today – insulin resistance.” Your body’s insulin cannot work optimally anymore, which causes your pancreas to produce more insulin. The insulin levels build up, causing havoc with your system. “Insulin is not only a fat-storing hormone, it also works with other hormones, such as the sex hormones, which means that an imbalance can result in some women struggling to fall pregnant. It affects serotonin, which is your feel-good hormone, so you ultimately become depressed, not only because your clothes don’t fit any more, but also due to hormonal imbalances.” You may even feel extremely tired, adds Kelly. “The sugar is in fact turned to

triglyceride or fat by the insulin. I refer to a ‘fat switch’ because although you are eating less, your fat percentage is increasing. To turn off the ‘fat switch’, you need to open up the cells. Eating too little will make you store more fat, and eating too much in one meal will trigger off too much insulin and shut the doors on the cell surface even tighter.” What you need, says Kelly, is small controlled portion sizes more often. You need the stimulating effect of carbohydrates early in the morning, preferably within the first hour of waking up. “Very often people remark that they don’t eat breakfast, because if they do, they tend to feel hungry all day. That’s because of the thermogenic or stimulating effect of carbohydrates. If you feel hungry, it’s because the machines are working for a change.” Any product containing 15g of carbohydrates counts as one portion. 1tsp sugar = 5g carbs 1 slice of bread = 3 tsp sugar = 15g carbs

To ignite the fire of your metabolism, you need one to two portions of carbs (15g to 30g) of carbs with your meals; men will need two to three portions (30g to 45g) of carbs. However, if you eat more than this, you will overload your blood with sugar and this will prevent you form burning your own body fat. WellUp® Challenge Longevity & Nestlé 47

FACTS ABOUT

fats

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our cell walls are made up of phospholipids or fat compounds. “The type of fat that you eat is reflected on the cell walls of your body cells. If you have a lot of stored fat in your body, the cell membranes will become filled with a harder type of fat,” says Kelly. This hard layer plays a role in blocking the gates for insulin. “We now know that this leads to further fat storing.” Kelly adds that together with the right amount of carbohydrates, the only way to unlock the gates again is to get the membrane more fluid – and here’s where unsaturated fats play an important role. Some fats cannot be manufactured by the body, like omega-3 fatty acids. They will need to be taken in through your diet and can be used to help regulate blood pressure, heart rate and blood clot formation. “A major contribution of fish – in particular cold watermarine species such as mackerel, salmon, sardines and pilchards – to a healthy diet is long-chain omega-3 fatty acids. These fatty acids are incorporated into the phospholipids of cell membranes, making them more fluid. Eating fish is beneficial at surprisingly modest intakes of two or three fish portions per week and can help lower your risks of cardiovascular disease. If you do not manage to achieve this maximum intake, you can consider taking an omega-3 or fish oil supplement,

which provides at least 250mg-300mg per day of DHA/EPA.” Kelly adds that international studies have revealed that you can increase your omega-3 intakes to up to 650mg per day to prevent disease. This corresponds to up to five portions of fatty fish a week, or a good quality supplement. Good fats boost your immune system, help balance your hormones and reduce inflammation. “These fats also play a role in retinal function and brain development. Dietary fat is also a carrier of fat-soluble vitamins and many other compounds that give foods their lovely flavour, tenderness and palatability.”

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POLYUNSATURATED FATS Polyunsaturated fats from seeds and fatty fish improve your body’s ability to burn body fat by improving fluidity of cell membranes so that carbohydrates can enter into the cells to be burned and stimulate your metabolism. “Numerous interventional trials have indicated that eating this type of fat prevents the carbohydrates from being turned into fats or trigycerides,” says Kelly. Unsaturated fats help to keep the cell membrane in a fluid state, ensuring the insulin receptors can work normally.

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SATURATED FATS Saturated fats work together to harden the cell membrane, making it difficult for fat and carbs to enter into the cells. “They are then easily converted to blood fat or triglycerides, which are stored as body fat, especially around the waist.” Kelly explains that saturated fats are the type that become hard when they cool down. These fats are mostly found in animal products like butter, lard, cream, fatty meat, chicken skin and so on. “Our bodies actually crave the right kind of fat. Very often this craving leads us to eat more and more, still leaving us unsatisfied, because we fill up with unnatural fats found in junk food.” Saturated fats harden cell membranes causing insulin receptors to get blocked.

MONOUNSATURATED FATS Mono-unsaturated fats are natural healthy fats, found in some raw seeds and nuts, avocado, olives and olive oil. “It has been observed that the triglyceride or circulating fat levels dropped in those who followed a high fat diet in which the fats consisted mostly of olives, olive oil, nut and avocado pear. It shows us that we can safely exchange some of our sugars or starch with nuts and avocado pear or foods high in monounsaturated fats.” Kelly adds that eating fat in the right ratio, mostly unsaturated, and less saturated, will keep the gates open for insulin and ensure a healthy metabolism with effective use of energy. This will prevent you from storing fat and actually help with using stored body fat for energy supply. “Research done over a two-year period showed that a low-fat, medium-fat and high-fat diet resulted in the same weight loss, as long as the saturated fat was kept low and the total amount of energy was restricted. In other words, you need to be careful about how much you eat, more than what you eat.” Kelly says an example of a meal with a good fat ratio, where the unsaturated fat is more than the saturated fat, is trout and avo salad with a soft-boiled egg. Although the total fat amount is quite high, the amount of saturated fat is low. To make: Boil one egg, slice one small fillet of lightly smoked trout into thin strips and arrange on a plate with fresh rocket and half a small avo, sliced into wedges. Squeeze over lemon juice and a little olive oil, and serve with the boiled egg. Total fat is 17g, however, only 3g is saturated fat. WellUp® Challenge Longevity & Nestlé 51

STARTING

today

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“

“T

he surest way to fail is to start tomorrow or, even worse, on Monday. We all only have today. Take a good look at what you ate today. If today was a bad day, it pretty much reflects your eating habits in general as bad. You have to start today to make your life healthier,” Kelly advises. One of the biggest problems is that we become addicted to the fantasy of a perfect life. We constantly look to tomorrow. “Tomorrow, if I am thin, my life will be better”; “Tomorrow I will eat and like fat-free cottage cheese”. The reality, says Kelly, is that if you do not like the taste of these foods today, you will not like them tomorrow. If you are not happy in yourself today, being thin will not wave a magic wand. “Be honest and get real with yourself. What happens around you now is your life as you live it. The best intentions are worth nothing. When you do things differently, you will feel different and only then you are changing your life.” Kelly warns that one of the worst things you can do when trying to lose weight is to constantly weigh yourself. “It takes a whole season to fully grow your crop. Allow yourself time. One of the biggest pitfalls is

unrealistic expectations, expecting too much, too soon.” She adds that the challenge is not getting where you want to be, but rather what you are doing while you wait. “All of us have a natural tendency to seek immediate gratification. I want to feel better now.” This leads to crash dieting. However, says Kelly, statistics show that most people pick up the lost weight and more after following a strict weight-loss diet. “Focus on what you want to change, rather than on what you want.” She adds that focusing on smaller steps, such as the size of your portions, is more achievable. As Kelly says: “The decision to embark on this journey is more serious than you will ever realise and more profound than you will ever comprehend. May you decide to face the challenge head-on and reach the healthy weight for which you were destined.” WellUp® Challenge Longevity & Nestlé 53

YOUR 7-DAY MEAL PLAN (This is a sample menu for an ideal weight of 60 to 69kg) Monday Breakfast 1 cup Cheerios cereal, 1 cup low-fat milk, 1 small naartjie Snack 1 Small handful fruit and nuts, 100ml fat-free flavoured yoghurt or one fresh fruit Lunch 4 Provitas, 100g grapes, 10 slices of ham, salad of tomato wedges, gherkins and asparagus Snack 2 1 Rusk Dinner I cup rice served with ¾ cups Mexican mince* and vegetable sambles (chopped tomato and onion) Snack 3 200ml chocolate milk

Tuesday Breakfast 1 Wheatbix, 1 cup low-fat milk, 1 small pear Snack 1 A bran muffin Lunch 1 mini wrap, ½ cup of corn, ½ cup left over Mexican mince*, served with sweet chilli sauce and jalapenos Snack 2 Small handful of mixed nuts Dinner 1 cup sweet potato, ½ cup coleslaw and ½ cup beetroot, 100g chicken breast (no skin) Snack 3 A chocolate chip biscuit

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Wednesday Breakfast Poached egg on rye bread*, 100ml orange juice Snack 1 Small handful of dried mango Lunch 1 slice of bread, 200ml lentil soup*, 1 matchbox portion of cheese Snack 2 A fruit bar Dinner 2 baby potatoes, 1 corn on the cob, 1 small pork chop (100g), broccoli Snack 3 2 Kit Kat fingers

Thursday Breakfast 4 Provitas, 1 slice of cheese, 2 slices of pineapple Snack 1 1 bran muffin Lunch Chicken and chickpea salad* Snack 2 Rusk Dinner Chicken and Vegetable Briyani* Snack 3 1 scoop ice cream

Friday Breakfast Cooked oats, 1 cup low-fat milk, 1 small banana Snack 1 1 handful fruit and nut, 100ml fat-free flavoured yoghurt Lunch 1 slice bread and peanut butter, 1 large orange Snack 2 Fruit bar Dinner ½ cup potato chips, ½ cups carrot salad, 100g steak, mixed salad Snack 3 1 glass of wine

Saturday Breakfast 1 slice of toast with melted cheese, ½ cup baked beans Snack 1 Bran muffin Lunch 1 slice rye toast and basil pesto, 200ml smoothie*, ½ cup cream cheese, rocket Snack 2 Rusk Dinner 1 cup mashed potato, ½ cup 3 bean salad and 1 sweet corn, 200g haddock, mixed vegetables Snack 3 200ml Milo

Sunday Breakfast ½ cup muesli, 1 cup low-fat milk, 100ml fat-free flavoured yoghurt Snack 1 Small handful of dried mango, 100ml fat-free flavoured yoghurt or 1 fruit Lunch 1 mini pizza, 200ml smoothie* Snack 2 Chocolate chip biscuit Dinner 1 cup pap, ½ cup beetroot salad, 10cm wors, ½ cup Tomato and onion sauce Snack 3 4 cream crackers with margarine and marmite

* Recipes to follow overleaf WellUp® Challenge Longevity & Nestlé 55

Recipes

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CHICKEN AND CHICKPEA SALAD ½ cup chickpeas 3 cooked beetroot, quartered Snap peas and/or cucumber ½ small avo 100g chicken strips A handful coriander

POACHED EGG ON RYE 1 tsp olive oil 1 tsp balsamic vinegar 1 cup cherry tomatoes 1 slice of rye bread 1 egg 1 small handful of rocket

To make: Mix all the ingredients together and drizzle 1 tablespoon of low-oil salad dressing over.

To make: Heat the olive oil and balsamic vinegar in a frying pan and add the tomatoes. Spoon over the toasted rye bread, top with a poached egg and sprinkle with rocket. STRAWBERRY & BANANA SMOOTHIE 1 ripe banana 100g frozen strawberries or berry mix 170ml fresh orange juice 1 scoop strawberry sorbet (100g) To make: Blend all the ingredients until smooth. WellUp® Challenge Longevity & Nestlé 57

CHICKEN AND VEGETABLE BRIYANI 100g chicken breast, diced ½ cup basmati rice, cooked ½ cup lentils, cooked or tinned 5ml olive oil ¼ cup onion, chopped 1 garlic clove, crushed 2ml ginger paste ½ cup tomato, chopped 5ml garam masala 2ml turmeric 200g to 300g of mixed vegetables (green beans, carrots, cauliflower, peas) Salt and pepper to taste LENTIL SOUP

To make: Heat the olive oil in a mediumsized heavy-based saucepan and sauté the onion. Mix in the garlic, ginger paste and tomatoes and stir until the tomatoes are tender. Season with garam masala, turmeric, salt and pepper. Place the veggies in the saucepan, cover and reduce heat to a simmer, cooking for 30 to 40 minutes until the vegetables are tender. Lightly stir in the cooked rice, lentils and chicken. Garnish with fresh coriander leaves. 58 Longevity & Nestlé WellUp® Challenge

3 lean bacon rashers chopped (optional) 1 onion, finely chopped 1 clove garlic, finely chopped 1 carrot, finely chopped 1 tsp sugar 600ml chicken stock 1 tin chopped tomatoes 1 tin lentils (or 1 cup raw lentils, and add an extra 400ml stock) Salt and black pepper to taste To make: Cook the onion, garlic, carrot, bacon and sugar in a saucepan. Add a little stock if it sticks. Add the tomatoes, lentils, rest of the stock and salt and pepper. Bring to the boil, cover and simmer gently for 20-30 minutes.

MEXICAN MINCE 2-3 tsp canola oil 600g lean beef mince 2 medium onions, chopped 2 red or green jalapeno chillies, finely chopped 1 T flour 2 T beef stock powder 4 gloves garlic, finely sliced 400g can of cubed tomatoes 375ml water 1 tsp ground cumin ½ tsp chilli powder 1 T lemon juice 1 red bell pepper, diced 400g can drained butter beans or red kidney beans ¼ cup chopped coriander

COLESLAW Mix mayonnaise with a little skim milk and plain yoghurt, add ½ tsp sugar and ½ tsp lemon juice, to make a tasty dressing for coleslaw. (Add to finely grated green or red cabbage.)

To make: Heat a large saucepan without any oil over a high heat. When the pan is hot, add the oil, swirl it around and immediately add the mince. Stir fry until crumbly. Spoon the mince out of the pan and set aside. Add the onion and chillies to the pan with a little more oil and cook until soft. Add flour, stock powder and garlic and stir through. Add tomato, water, cumin, seasoning, lemon juice and the bell pepper. Return the mince to the pan. Simmer slowly for 45 minutes. Add the beans and the chopped coriander.

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READING

labels By reading your food labels, you can have a better idea of what is in the foods you are consuming. The ingredients listed first are generally the highest levels contained in the product. Sodium, sugars and fats should be found lower on the ingredient list, and not as the first three. “A good checkpoint is to stick to foods with less than 7g of saturated fat per 100g of foods, thus less than 7% saturated fats,” says Kelly. You can use this guideline to choose healthier cook-in sauces, packet seasoning mixes, salad dressings, sandwich spreads, mustards and sauces. Kelly adds that many sauces, such as low fat mayonnaise and salad dressings, contain less than 7g/100g of saturated fat. 60 Longevity & Nestlé WellUp® Challenge

ALCOHOL A portion of alcohol is considered the following: • A can of beer, cider or cocktail • 50ml/2 tots spirits (brandy, gin, rum, vodka, whiskey) • 150ml wine (red, rosé, dry white, semi-sweet) • 120ml white wine (sweet) • 100ml sherry • 125ml champagne

FAT-FREE SAUCES: Tomato-based sauce: Cook a chopped onion and garlic clove in a pan until soft. Add a little red or white wine when it sticks. Add some fresh or canned tomatoes. Toss together until heated through. • Add baked beans or cooked or canned lentils and eat as a filling for a baked potato • Add lean minced beef, browned with onions, a packet of taco seasoning mix and red kidney beans. Use as a filling for wholewheat wraps or tortillas. • Add ¼ cup peach chutney, 1 tsp curry paste and 10ml coriander and use as a cook-in sauce for fish, prawns, meatballs or chicken. White Sauce: Make a tasty sauce for your veggies by boiling up skim milk and adding chicken stock powder or a light sprinkling of salt to taste. Whisk in corn starch until it thickens. By adding this to cooked spinach, you can make a healthier alternative to creamed spinach. Stir-fry sauce: Use ½ cup soya sauce, 1 T Brandy or sherry, ½ teaspoon of ginger, 1 garlic clove (crushed), and 1 T brown treacle sugar. Heat up a wok. Add meat or chicken strips. Sear lightly, set wok on high, add chopped veggies. Toss until beginning to wilt. Add the sauce. Dips or sandwich spread: Mix any pesto (such as basil), any tapenade (such as sundried tomato), or any spread (such as red pepper and cumin spread) with fat-free cottage cheese. WellUp® Challenge Longevity & Nestlé 61

“Eating food you love is as essential an element as taking in essential fatty acid. Essential means that your body can’t produce it if it is not taken in. You need to liberate your intake and consciously make an effort not to feel guilty about it,” says Kelly. When you experience the joy of eating foods you love, your body releases the feelgood hormone serotonin, which in turn has a positive effect on your weight management. “You will be more content and your food cravings will not get out of hand.”

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This may seem a huge challenge, particularly if you have spent the majority of your adult life watching what you eat and counting kilojoules. Portion control creates a boundary for you. By ensuring that you eat the right amount of food, you can still eat those foods you love. It’s all about moderation. Kelly says you shouldn’t have to wait until you are “thin” to eat nice foods; if you blackmail yourself with this negative message, you will always be locked into the prison of a diet. “Losing weight is just the bonus, the result of an authentic life filled with things, people and foods you love.”

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WHOLE GRAINS FOR

health

Any food made from wheat, rice, oats or barley is a grain product. Bread, pasta, oats and breakfast cereals are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. WHAT ARE WHOLE GRAINS? The endosperm is the energy source of the whole grain, providing predominantly carbohydrates, but also some proteins and B vitamins. The bran provides mainly fibre but also minerals (calcium, magnesium, potassium, phosphorus, sodium and iron) and high concentrations of B vitamins. Lastly, the germ contains unsaturated fatty acids, including some essential fatty acids. How much should we eat?

To get the many health benefits of whole grains, it is advisable to eat at least three (16g) servings a day. It is easy to include whole grain in the diet simply by swapping some portions of refined starchy staples for whole grain varieties. Increasing the whole grain content of the diet is likely to increase the fibre content so, like any dietary change, it should be done gradually to allow the body time to adapt. 64 Longevity & Nestlé WellUp® Challenge

Tips to help you get more whole grains in your diet

UÊ Ê ÕÌÊv ÀÊºÜ i»Ê ÊÌ iÊ >Li ÊqÊ wholemeal, whole wheat and whole oats are all whole grains. UÊ-Ü>«ÊÞ ÕÀÊÕÃÕ> ÊÀiwÊ i`ÊºÜ Ìi»®ÊLÀi>`]Ê À ViÊ ÀÊ«>ÃÌ>Êv ÀÊÜ iÊ}À> ÊºLÀ Ü »®Ê varieties. UÊ-Ì>ÀÌÊÞ ÕÀÊ`>ÞÊÜ Ì Ê>ÊLÀi> v>ÃÌÊViÀi> ÊÌ >ÌÊ clearly states it is made with whole grain on the label. UÊ-Ü ÌV ÊÌ ÊLÀ Ü ÊÀ Vi° UÊ1ÃiÊÜ i i> ÊLÀi>`VÀÕ LÃÊÜ i Ê creating a crunchy topping in savoury dishes. UÊ ÃiÊÀ ViÊV> iÃ]ÊÀÞiÊVÀ Ã«ÊLÀi>`]Ê

, "- or plain popcorn as a whole grain snack. UÊ ÀÊ> Êv `Ã]Ê Ê ÕÌÊv ÀÊ } ÃÊÜ V Ê highlight whole grain choices. Nestlé Breakfast Cereals are made with whole grain! A 30g serving of any of the cereals will provide, on average, 10g of whole grain to your diet.

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OPTIMISING

energy release

ur bodies use up everything we eat and drink to generate energy to keep us alive, and allow us to be able to do what we need to do every day. Some of the energy is also used for bodily processes. The rate at which this energy is generated is depends on the presence of several nutrients. These include most B-vitamins, iron, calcium and magnesium. Any deficiency of these micronutrients will have an effect on the optimum rate at which the body can generate energy. On the other hand, the presence of these nutrients in the body will facilitate the optimal release of energy from the food we eat. MILO is Nestlé’s choco-malt based beverage, with ACTIGEN-E, that can be enjoyed hot or cold. ACTIGEN-E is a combination of these ‘energy-releasing’ nutrients, to ensure that there are no deficiencies that will hinder your child from getting the most out of every meal, to be and stay active.

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THE COMPOSITION OF ACTIGEN-E HAS BEEN DESIGNED: UÊ/ Ê«À Û `iÊÌ iÊ indispensable requisites for energy production UÊ/ Ê i «Ê«À ÌiÊ «Ì > Ê energy production in body cells UÊ/ Ê`i ÛiÀÊÌ iÊ>`` Ì > Ê energy benefits of iron and calcium UÊ/ Ê «Ì âiÊÌ iÊÛ Ì> Ê status of active people.

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Tips for incorporating milk into your diet

BENEFITS

of milk

id you know that milk is one of the most consumed beverages worldwide? It is one of the most nutrient-dense foods, filled with a unique blend of carbohydrates, proteins, fats, vitamins and minerals. It is consumed in many forms – yoghurt, yoghurt smoothies, cheese, ice cream, creams, flavoured milks, in coffee and of course, as plain milk. Consuming at least three servings of milk or milk products per day can have a positive impact on health and disease prevention. Research has found that milk and milk products are important in the prevention of osteoporosis, they reduce cardiovascular disease, decrease incidence of colon cancer, decrease insulin resistance (diabetes) and help with weight management.

UÊ ``Ê ÊÌ ÊÞ ÕÀÊV vviiÊ> `ÊÌi>° UÊ À Ê ÀiÊ Ü v>ÌÊ> `Ê v>ÌÊ unflavoured and flavoured milks. UÊ >ÌÊ ÀiÊÞ } ÕÀÌÊÜ Ì ÊÞ ÕÀÊ i> ÃÊ> `Ê snacks. UÊ ÞÊ L>Ãi`ÊÃ Ì iÃ°Ê UÊ V Õ`iÊ `iÀ>ÌiÊ> Õ ÌÃÊ vÊ Ü v>ÌÊ cheeses into your meals, and snacks. UÊ ``ÊV ÌÌ>}iÊV iiÃiÊÌ ÊÞ ÕÀÊvÀÕ ÌÊv ÀÊ>Ê healthy dessert or snack. UÊ ViÊVÀi> Ê> `ÊvÀ âi ÊÞ } ÕÀÌÊV Ì> Ê calcium, but be aware of products that are high in fat and sugar. UÊ ÌÊ i]ÊvÀiiâiÊ ]ÊyÊ>Û ÕÀi`Ê ÀÊ unflavoured, in ice trays and eat as an ice lolly. UÊ ÃÌi>`Ê vÊ>`` }Ê ÊÌ ÊÞ ÕÀÊV vvii]Ê add coffee to your milk. -*, 9Ê ÃÊ>ÊÜi Ûi`Ê> `ÊÌÀÕÃÌi`ÊvÕ ÊVÀi> Ê milk powder which has been “Nourishing our Nation” since 1939. It is made from rich > `Ê ÕÌÀ Ì ÕÃÊvÕ ÊVÀi> Ê °Ê -*, 9Ê >ÃÊ 23 added vitamins and minerals, including protein for good growth, added calcium for ÃÌÀ }ÊL iÃÊ>ÃÊÜi Ê>ÃÊâ VÊ> `Ê À ÊÌ Ê i «Ê maintain optimal nutrition.

The way your body uses up calcium (bioavailability) is measured by the degree to which the amount consumed is absorbed and available to the body. This means that certain calcium-rich foods provide the body with more calcium than others. The foods with the highest bioavailability include milk and milk products. 68 Longevity & Nestlé WellUp® Challenge

WellUp® Challenge Longevity & Nestlé 69

THE IMPORTANCE OF

antioxidants

WHAT ARE ANTIOXIDANTS?

Antioxidants are naturally occurring compounds found in foods, and our bodies can also manufacture a few. They help to balance the detrimental effects of environmental factors such as pollution, tobacco smoke, X-rays and UV rays. Colours (pigments) found in fruit and vegetables are called “phytonutrients”. Phytonutrients give fruit and vegetables their respective colours. Many phytonutrients act as powerful antioxidants and can potentially help prevent diseases such as cancer and heart disease by neutralising free radicals. Consuming a balanced and varied diet will supply nutrients, including antioxidants, which will contribute to a healthy lifestyle. 70 Longevity & Nestlé WellUp® Challenge

Tips to obtain a healthy supply of antioxidants UÊEat fruit with the skin on (where possible). Many antioxidants are located in or just underneath the skin. Just wash thoroughly under running water before eating. UÊChoose wholegrain cereal products. Most of the antioxidants are found in the surface layers of the cereal grain. UÊConsume coffee, green tea, cocoa, chocolate and red wine in moderation. Coffee, green tea, red wine, dark chocolate and hot chocolate with a high cocoa content are also rich in antioxidants. There are no official recommendations for the optimal intake of antioxidants in general. Interestingly, a number of scientific studies done in different countries around the world show that coffee contributes most of the total dietary antioxidant intake. This is most probably due to the popular global coffeedrinking culture. So, now you have another reason to enjoy a cup of NESCAFE everyday. While you experience its aroma and flavour, you also get all the healthy antioxidants. Please remember to limit your coffee intake to not more than three cups a day.

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PHILOSOPHY OF

fitness

itness expert Dorian Cabral shares that you can change your “mind” to change your “body” by knowing the facts. “We have all heard that exercise can boost your mood because it releases endorphins, which is your “feel good” hormone into the brain. But it is also a great outlet for stress, and can even be considered a hobby.” He adds that ideally, you need to train within your body’s capabilities, as pushing your body too far can have the adverse effect. “This is all good and well if you are in an exercise program. For many people exercise can be very daunting because not knowing what your body is capable of, its limitations and how it will respond to exercise can leave you feeling very vulnerable and unmotivated.” He adds that it is important to understand how the fitness industry has changed over the years.

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70’s

IN THE 70’s: The fitness industry was solely focused on muscle hypertrophy and body building. Fitness training primarily was strength training with free weights and some specifically categorised equipment. Only a small percentage, 2% to 3%, of the total adult market participated.

80’s

IN THE LATE 80’s: The industry changed dramatically with the introduction of cardiovascular equipment. Burning calories and managing body weight became extremely important when setting training goals. Now, more people participated, 10-12%, which meant the exercise and fitness industry grew rapidly.

IN THE LAST DECADE: We have seen the fitness industry developing from just offering physical exercise into an integrated wellness business in which both environment and social interaction plays an important role. This integration now allows and accommodates individuals of all ages, fitness levels and body types. By doing so it has had a drastic impact on the medical and fitness industry with almost all anti-aging methods relying on exercise and movement as their primary foundation. WellUp® Challenge Longevity & Nestlé 73

It has now been shown that low cardiorespiratory fitness can be more detrimental to health than obesity. “People are slowly learning that in order to be healthy we need to eat in moderation. Why should exercise be any different? We are in an epidemic of inactivity,” says Cabral. He adds that we are either finding it more and more difficult to get into an exercise program or battling to regulate our program without going over the top. “It comes down to two things, our needs vs. our wants. The key is to learn how to manage our locus of control, transforming it from external to internal.” Wants are external: I want to be thin at any cost; I want to be socially accepted; I want to weigh less. Needs are internal: I need to be active; I need to love myself; I need to lower my blood pressure; I need to eat healthy food; I need to have joy in my life.

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REGULAR PHYSICAL ACTIVITY CAN:

Reduce heart disease by

Lower the risk of stroke by

40%

(Source Exercise is Medicine Campaign, 2007)

27%

1 3

Reduce diabetes incidence by almost half

Reduce the risk of developing Alzheimer’s by one third

Halve the incidents of high blood pressure

Reduce the risk of colon cancer by over

60% Reduce the risk of recurrent breast cancer by

50% WellUp® Challenge Longevity & Nestlé 75

CABRAL’S TIPS TO TRANSITION INTO A NEW BEGINNING

DO NOT FOCUS ON THE PAST: The first step is to let go of the past and focus on the future. Don’t tell yourself that “I have never been an active person” or “I never was very sporty at school” or “I’m too old for this.” When driving a car there is a reason why the rear-view mirror is so small and the windshield is so much bigger. Spend a small amount of your time reflecting on and learning from the past and be bold in looking ahead and moving forward.

“

People are slowly learning that in order to be healthy we need to eat in moderation. Why should exercise be any different? We are in an epidemic of inactivity.

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”

TRAIN YOUR MIND LIKE A MUSCLE: As you perform each repetition, whether pushing weights or running, you need to constantly tell yourself that you are doing this to be stronger, happier, fitter and healthier. This will ensure that you become more and more courageous as you go and that you will slowly build up on your routine. It is important to remember to stay away from the thought process of “I want to lose weight” and rather focus on the notion of “I want to become healthier overall.”

SHIFT YOUR THINKING FROM CONSUMER TO PRODUCER: Move away from the role of the consumer, which is overindulgent and over the top, to one of the producer. The producer is the person who begins to understand their body and is smart when approaching their needs, needs which are achievable and consistent with their lifestyle.

SANCTIFY YOURSELF: This might sound like a cliché, but you need to love, purify and approve of yourself, even before you start your transformation. By accepting who you are and the body you have, you will become more positive and be able to reach your overall goal of living a healthy life. Don’t go to gym to lose weight, instead go there with the goal in mind of becoming more healthy and enjoying the perks of having fun and transforming. WellUp® Challenge Longevity & Nestlé 77

UNDERSTANDING YOUR

body type

abral explains that at birth we were immobile and this was our most vulnerable stage. “We then follow milestones such as rolling over, sitting, crawling, standing, walking and then running. Slowly, but surely, we become stronger and less vulnerable.” He adds that it is important to understand that if we do not continue to do what we were designed to do, our bodies will seize up. “Steady and consistent exercise will help us to build our bodies up to what they were designed to be, while keeping in mind that we are all different and therefore have to be careful not to push ourselves too hard, too quickly.” Cabral adds that to know what your body can do starts by understanding the different body types.

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The Ectomorph UÊ >ÃÊ>ÊÃ > ]Ê`i V>ÌiÊvÀ> iÊ> `ÊL iÊ ÃÌÀÕVÌÕÀiÊ UÊ ÃÊ >ÌÕÀ> ÞÊÌ Ê UÊ >ÃÊ>Êv>ÃÌÊ iÌ>L Ã Ê UÊ `ÃÊ ÌÊ >À`ÊÌ Ê}> ÊÜi } ÌÊ UÊ >ÃÊÀi >Ì Ûi ÞÊÃ > ÊÃ Õ `iÀÃÊ

YOUR CHALLENGES

vÊÞ ÕÊ >ÛiÊ>ÊÃÌÀ> } ÌÊºÕ« > ` ` Ü »Ê « ÞÃ µÕi]ÊÞ Õ½ÀiÊ >ÌÕÀ> ÞÊÜi> iÀÊÌ > Ê Ì iÀÃÊ > `ÊÞ Õ½ Ê >ÛiÊÌ ÊÜ À Ê >À`ÊÌ Ê}> Ê ÕÃV i°Ê 7 iÊÞ ÕÊ>ÀiÊ>L iÊÌ Êi>ÌÊÜ >ÌÊÞ ÕÊÜ> Ì]Ê Ài i LiÀÊÌ Ê ii«Ê>ÊL> > Vi`Êi>Ì }Ê« > Ê >ÃÊÞ ÕÀÊL `ÞÊÃÌ Ê ii`ÃÊ« i ÌÞÊ vÊ ÕÌÀ i ÌÃ°

“

ÞÊLi }Ê iÃÌÊÜ Ì ÊÞ ÕÀÃi v]Ê > `ÊLÞÊÕ `iÀÃÌ> ` }ÊÞ ÕÀÊL `ÞÊ ÌÞ«i]ÊÞ ÕÊ>ÀiÊ>L iÊÌ Ê > >}iÊÞ ÕÀÊ iÝ«iVÌ>Ì Ã°

”

WHAT WORKS FOR YOU VÕÃ }Ê ÊLi }Ê ÊÌ iÊ Þ«iÀÌÀ « ÞÊÀ> }iÊ LÞÊv Ü }Ê>ÊÎ {Ê`>ÞÊÃ« ÌÊ> `Ê}À Õ« }Ê Ì iÊÃ ÝÊ ÕÃV iÊ}À Õ«ÃÊ Ì Ê>Ê}À Õ«Ê vÊÌÜ Ê «iÀÊ`>ÞÊÜ Ê«À ÌiÊ ÕÃV iÊ}> °Ê i>Û iÀÊ Üi } ÌÃÊÜ Ì Ê>ÊÀi«iÌ Ì ÊÀ> }iÊLiÌÜii Ê i } ÌÊ> `Ê£ÓÊÀi«ÃÊ vÊÎ {ÊÃiÌÃÊ«iÀÊ}À Õ«Ê ÃÊ `i> °Ê ÃÕ Ê ÃÊÌ iÊ ÃÌÊ> >L VÊ À iÊ ÊÌ iÊL `Þ]ÊÃ ÊV « iÝÊV>ÀL Þ`À>ÌiÃÊ Ü Õ `ÊLiÊÀiV i `i`Êv ÀÊÌ ÃiÊÜ Ã }Ê Ì Ê VÀi>ÃiÊ ÕÃV iÊwLÀiÊiÝ«> Ã °Ê

>À` Û>ÃVÕ >ÀÊÌÀ> }Ê ÃÊÀiV i `i`Ê >ÌÊÈx¯Ê vÊÌ iÊÌ>À}iÌÊ i>ÀÌÊÀ>ÌiÊâ iÊ ÀÊ>ÌÊ iÛi ÊxÊ ÀÊÈÊ ÊÌ iÊÌ>L iÊ vÊ,* ÊÀ>Ì }Ê vÊ «iÀVi Ûi`ÊiÝiÀÌ ®Ê> `Êv ÀÊ Ê }iÀÊÌ > Ê ÎäÊ ÕÌiÃÊ«iÀÊ`>Þ°Ê WellUp® Challenge Longevity & Nestlé 79

The Endomorph

The Mesomorph

UÊ ÃÊVÕÀÛÞÊ UÊ >ÃÊÕ `iÀ`iÛi «i`Ê ÕÃV iÃ UÊ > ÊLÕ `Ê ÕÃV iÃÊµÕ V Þ UÊ ÃÊ}i iÀ> ÞÊÃ ÀÌiÀÊ> `ÊÃÌ V iÀ UÊ >ÃÊ>ÊÃ ÜÊ iÌ>L Ã UÊ/i `ÃÊÌ Ê}> ÊÜi } ÌÊi>Ã iÀÊÌ > Ê ÃÌ

UÊ ÃÊ >ÌÕÀ> ÞÊ>Ì iÌ V UÊ >ÃÊ>Ê >À`]Ê ÕÃVÕ >ÀÊvÀ> i UÊ >ÃÊ} `Ê« ÃÌÕÀi UÊ7 i Ê >ÛiÊ> Ê ÕÀ } >ÃÃÊw}ÕÀi UÊ i Ê >ÛiÊ>Ê ÀiÊÃµÕ>ÀiÊÃ >«i

YOUR CHALLENGES

vÊÞ Õ½ÀiÊ>Ê iÃ À« ]ÊÞ Õ½ÀiÊ«À L>L ÞÊ V «>VÌÊ> `Ê >ÌÕÀ> ÞÊ i> ÊÜ Ì Ê ÌÌ iÊivv ÀÌ]Ê Ã ÊV Ã ìÀÊÞ ÕÀÃi vÊ ÕV Þ°Ê9 ÕÊÀiÃ« `ÊÜi Ê Ì ÊiÝiÀV ÃiÊLÕÌÊÞ ÕÊ>ÀiÊ ÀiÊÌ > Ê i ÞÊ Ì Ê ÃiÊ> `Ê}> ÊÜi } ÌÊv> À ÞÊi>Ã Þ°Ê9 ÕÀÊ V > i }iÊ ÃÊÌ Ê>««À >V ÊÞ ÕÀÊÜ À ÕÌÊÜ Ì Ê ìÀ>Ì Ê> `ÊLiÊV>ÀivÕ Ê ÌÊÌ Ê ii«Ê «ÕÃ }ÊÞ ÕÀÊL `ÞÊÌ Ê >À`ÊÜ i Ê>ÌÊÌ iÊ Ì «Ê vÊÞ ÕÀÊ}> i]Ê>ÃÊÌ ÃÊV> ÊÀiÃÕ ÌÊ Ê ÕÀÞÊ > `Ê ÛiÀÌÀ> }°Ê Ê ìÀ>ÌiÊi>Ì }Ê« > Ê > `ÊV Ã ÃÌi VÞÊÜ Ì ÊÞ ÕÀÊ>VÌ Û ÌÞÊ iÛi ÃÊÜ Ê «À `ÕViÊÌ iÊLiÃÌÊÃiÌÊ vÊÀiÃÕ ÌÃ°ÊÊ

vÊÞ Õ½ÀiÊ> Êi ` À« ]ÊÞ ÕÀÊL `ÞÊV> ÊLÕ `Ê ÕÃV iÊv> À ÞÊi>Ã ÞÊLÕÌÊ ÌÊ> Ã ÊÌi `ÃÊÌ Ê `Ê ÊÌ Êv>Ì]ÊÀiÃÕ Ì }Ê Ê` vwVÕ ÌÞÊ}iÌÌ }Ê i> Ê > `ÊÌ i`°Ê/ iÊi ` À« ÃÊ Ê}Ài>ÌÊÜ i Ê Ì i ÀÊL ` iÃÊ>ÀiÊ ÊÃ >«iÊLÕÌÊÌi `ÊÌ Ê}> Ê Üi } ÌÊ ÊÌ i ÀÊÃÌ >V Ê> `ÊÌ } ÃÊÜ i Ê Ì iÞÊv> Ê ÕÌÊ vÊÌ i ÀÊiÝiÀV ÃiÊ> `Êi>Ì }Ê« > °Ê WHAT WORKS FOR YOU 9 ÕÀÊv VÕÃÊÃ Õ `ÊLiÊ Ê}iÌÌ }ÊÌ iÊ ÃÌÊ ÕÌÊ vÊÞ ÕÀÊÜ À ÕÌÊqÊ> }Ê>ÌÊÃÌÀi }Ì Ê i `ÕÀ> ViÊÜ À ÕÌÃ]ÊÜ À }Ê i>ÛÞÊÜi } ÌÃÊ > `Ê}iÌÌ }Ê ÕÌÊ£Ó £xÊÀi«ÃÊ«iÀÊÜ À }Ê ÃiÌÊ vÊ> ÞÌ }ÊLiÌÜii ÊnÊ> `Ê£ÈÊÜ À }Ê ÃiÌÃÊ«iÀÊ ÕÃV iÊ}À Õ«Ê Ê>ÊÓ ÎÊ`>ÞÊÃ« Ì°Ê

>À` ÊÜ À ÕÌÃÊÃ Õ `ÊLiÊL>Ãi`Ê>ÌÊÈx¯Ê ÀÊ iÛi ÊxÉÈÊ vÊ,* Êâ iÊÕ«ÊÌ ÊÈäÊ ÕÌiÃÊ > ÌiÀ >Ì }ÊÜ Ì ÊL ÃÌÊÜ À ÕÌÃÊ>ÌÊnx¯Ê vÊ >ÝÊ i>ÀÌÊÀ>ÌiÊ ÀÊLiÌÜii Ê Ê> `Ê£äÊ Ê ,* ÊÃV> i]ÊV «À Ãi`Ê vÊÓäÊ ÕÌiÃÊ vÊ } Ê Ìi Ã ÌÞÊ ÌiÀÛ> Ê ÀÊV>À` Û>ÃVÕ >ÀÊÜ À °ÊÊ

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YOUR CHALLENGES

WHAT WORKS FOR YOU Woman will see great results by practising a combination of cardio and resistance training, keeping to heavy weights and repetitions, between 15 and 20 per set. Men will need to train according to their goals as heavy weights, with a rep range between 8-12, will help to build muscle. If a man or woman has sufficient amounts of muscle for his or her frame and wants to develop strength, they should use very heavy weights with a rep range of between 1 and 5 is recommended. Explosive training or plyometrics can be incorporated into the workout of a mesomorph.

“

Don’t go to gym to lose weight, instead go there with the goal in mind of becoming more healthy and enjoying the perks of having fun and transforming.

”

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WHAT IS RPE? Cabral explains that RPE is is the rating of perceived exertion which requires you to pay close attention to your body and how it’s reacting to exercise. It’s a subjective rating of how hard you’re working during exercise. “You simply evaluate, using a scale from 1-10, how hard you’re working based on how out of breath you are.” The RPE Levels explained:

Level 1 2

3 4 5 6

8 9

What you might be feeling at each level This is how you would feel when you are completely rested. This is the feeling you would have when getting ready for work in the morning or while getting dressed. Your breathing is not elevated and you will rarely experience this level during a workout. You may be slightly more aware of your breathing but it feels very natural. This is the level you will feel when you first start your workout. This is a very slight feeling of fatigue, such as what you feel when going for a walk outside. Your breathing is slightly elevated but not uncomfortable. This is a higher level of fatigue, but your breathing is still comfortable and not strained. This is the feeling you’d experience when walking at a brisk but not extremely fast pace. There is a slight feeling of fatigue, but you can maintain this level of exertion. Your breathing is deep and you are aware of it. Exercising vigorously. There is a definite feeling of fatigue and your breathing is deep. You could carry on a conversation, but you’d probably choose not to. This is the baseline level that you should maintain in your exercise sessions. Exercising very vigorously. Your breathing is very deep. You could carry on a conversation, but would rather not, based on the exertion level. Exercising so intensely that you don’t think you could continue at the pace for the whole session. Athletes may experience this when running at high speeds. You should not be experiencing level 9 on a regular basis or for the whole workout. This feeling you’d have with all-out exercise, such as a sprint for a continuous period. This level can’t be maintained for very long.

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By being honest with yourself, and by understanding your body type, you are able to manage your expectations. Cabral adds that it is important to set realistic goals when it comes to your body type and shape. By setting realistic and obtainable goals, you will be motivated by reaching your first set of goals, giving you the drive to carry on working hard towards the next goal. So learn to work with what you’ve got, as no amount of training, dieting or surgery that is going to change the body type you were born with.

GETTING STARTED: Cabral explains that getting started requires a major shift in attitude. It is important to understand what motivates you and set realistic goals for yourself to achieve, both short- and long-term. Some of the main reasons people remain focused and motivated over a long period of time are: 1 2

You don’t watch your weight as a measurable goal. You never over-train and all workouts were in the correct zone and within your limits. 3 You have a good understanding of why you want to exercise and do not let daily issues influence this. 4 You book your exercise routines a week in advance in order to make sure you stick to your exercise commitments. 5 You accept your body type and capabilities. 6 You feel a sense of ease knowing what the workout entails before it even begins. 7 You have a medical assessment annually in order to stay up to date with your health. 8 You arrive with the right attitude and enjoy your workout. 9 You enter the occasional race without trying to beat your personal best all the time. 10 You know that exercise is a way of life. Just like brushing your teeth, if you don’t do it there will be consequences. 11 You realise that age is just a number. It is important to know that there is an exercise routine for everyone, no matter your age or body type. WellUp® Challenge Longevity & Nestlé 83

FINDING THE RIGHT EXERCISE FOR YOU “I am not a believer that personalities play a major role in the exercise or daily activities you wish to part take in,” says Cabral. He adds that we are restricted by body type but can still attempt any exercise or activity, taking the following considerations into account. “Exercise, the progressions of exercise and how you approach your workouts are essential to your progress, care and the overall function of your body. It is important to progress your activity levels and not jump straight into it, as this will put you at risk for injury and possible over training on your first workout.” Overdoing it for your first workout may induce nausea, anxiety and vomiting, none of which are good for your overall morale, he adds. This pyramid matrix focuses from the bottom on the foundation, being the largest part, and heading up to the top, being sports specific.

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Sports Specific

Power

Strength and Conditioning and Interval

Assessment, Cardiac Zone, Stabilisers, Fexibility

WellUpÂŽ Challenge Longevity & NestlĂŠ 85

As you look at the pyramid matrix, you would follow the order as below:

LEVEL 1:

UÊAssessment – Being tested will give you an overall view of your health status and help track your progress and results from start to finish. UÊCardio Zone – Cardio training is often misunderstood and therefore there is a lot of debate around it. The truth is that cardio burns a minimal percentage of fat in the body while burning calories. Cardio is, however, essential for exercising the heart, which is a muscle, balancing the release of endorphins and your blood pressure. Cardio training involves the selection of a cardio activity and doing it for a set duration at the same pace and heart rate. Disciplines include swimming, jogging, walking, running and cycling, both stationary and on road. It is important to get advice as to what cardio suits your body. UÊFlexibility – Flexibility is essential for movement of the body. There are various methods that can be used, namely static, nerve, ballistic, Proprioceptive Neuromuscular Facilitation (PNF) and dynamic. PNF and nerve should be done under professional supervision with your sports doctor, biokineticist, physiotherapist or a personal trainer who is qualified to do so. Flexibility disciplines include yoga, pilates, stretch classes and selected martial arts, and one on one professional training. This is suitable for all body types. 86 Longevity & Nestlé WellUp® Challenge

UÊÊStabilisersÊqÊÌ iÊÃÌ>L Ã }Ê> `Ê L Ã }Ê ÕÃV iÃÊ« >ÞÊ>ÊÛ Ì> ÊÀ iÊ ÊÌ iÊ Ûi i ÌÊ> `ÊÃÌ>L ÌÞÊ vÊ> Ê ÌÃÊ ÊÌ iÊL `Þ°Ê vÊÞ ÕÊ >V Ê> ÞÊ ÃÌÀi }Ì Ê ÀÊ ÕÃV iÊ>VÌ Û>Ì Ê ÊÌ ÃÊ ì«>ÀÌ i Ì]ÊÞ ÕÀÊ« ÃÌÕÀiÊ ÃÊ} }Ê Ì ÊìÌiÀ À>ÌiÊ> `ÊÞ ÕÀÊÃÌ>L ÃiÀÃÊ Ü ÊLiV iÊÜi> iÀ]ÊÜ V Ê V> ÊÀiÃÕ ÌÊ Ê ÕÀÞÊ>ÃÊÜi Ê>ÃÊ > } i ÌÊ> `Ê« ÃÌÕÀiÊ«À L i Ã°Ê ÊiÝ> « iÊ vÊÃÌ>L Ã }Ê ÕÃV iÃÊ > `Ê L Ã }Ê ÕÃV iÃÊÜ Õ `Ê LiÊ>ÊÃ VViÀÊ« >ÞiÀÊ V }Ê>Ê L> °Ê/ iÃiÊ` ÃV « iÃÊ V Õì\Ê Þ }>]Ê« >ÌiÃ]ÊÜ> iL >À` }]Ê Ã }]ÊÜ `ÊÃÕÀw }]Ê ÌiÊÃÕÀw }]Ê «>`` }]ÊÀ Ü }]Ê V iÞ]ÊÃ VViÀÊ > `ÊiÛi ÊÜ> }ÊÌ iÊ` }°Ê/ ÃÊ `Ê vÊiÝiÀV ÃiÊV> ÊLiÊ` iÊLÞÊ > ÞÊL `ÞÊÌÞ«i]ÊLÕÌÊ ÌÊ ÃÊ « ÀÌ> ÌÊ Ì Ê«>ÞÊ>ÌÌi Ì ÊÌ ÊÌ iÊ«ÀiÃVÀ Li`Ê ÀiV i `>Ì ÃÊv ÀÊÞ ÕÀÊL `ÞÊ ÌÞ«i°Ê

Level one is the most important of all the levels. If your foundation is strong, you will be able to reach your potential throughout your fitness journey.

LEVEL 2:

UÊStrength and Conditioning – the process of transformation of muscle, as well as skeletal and neuromuscular development of the body through resistant and weight-bearing exercises in an effort to increase strength, power, agility, balance, flexibility and co-ordination. All body types can train in this range, bearing in mind that you need to follow the recommendations for your body type as far as sets, reps and splits are concerned, in order to get the best possible results. UÊInterval Training – can be defined as alternating between high-speed intensity and low speed, short recovery periods. It’s best to have an adequate cardio base before you start interval training. There are number of reason for this, such as injury to joints, muscles, tendons and cartilage. Interval training should only begin after a minimum 15-minute warm-up. Interval training is recommended for endomorph & mesomorph body types.

LEVEL 3:

UÊÊPower – is explosive lifting using low reps and heavy weights. These movements can be the clean, clean jerk, hang clean, and hang snatch, dumbbell alternate foot jerks, kettle bell training or a push-press. When performing these movements, it is important to choose weights that are manageable and suitable for your age and body’s capabilities. Power training is suitable for any body type, but once again recommendations will need to be adhered to in order to maximise results.

LEVEL 4:

UÊSports Specific – This is duplicating a chosen sport and training with those muscles used in a specific range of motion. Specific training will increase the life span of your chosen sport by dissecting the movements and training them in a controlled environment. This is recommended for all types of bodies who still find pleasure in playing a specific sport. U Functional Training – This is defined as your body’s ability to move freely without restriction or pain in movements used on a day-to-day basis. The entire pyramid has an element of “functional training”. Functional training has become a very popular means of working out using balance and propreoception. Propreoception is your body’s ability to find equilibrium on an uneven plateau. Functional training is therefore recommended for all types of bodies. WellUp® Challenge Longevity & Nestlé 87

TRACKING MEASUREMENTS,

not weight

he idea, says Cabral, is to change your mind set and take the focus away from how much weight you have to lose, rather looking at improving your overall health. “Comprehensive heath assessments are a necessity for knowing your health status; without this information it becomes almost impossible to treat and prescribe exercise. If you are not assessing, you are guessing. Your health management is directly related to your testing or assessment results.” There are very important indicators that can be taken from your measurements (which are in centimetres) as an indicator of overall symmetry. Your neck, right contacted bicep and calve should all be the same size. In woman you often find that the neck and bicep are the same and genetically the calf is oversized. A 2cm or greater difference is regarded as a significant change between left and right and can cause problems with regards to posture alignment, stability and muscle imbalance, adds Cabral.

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Cholesterol Cholesterol is a fat-like substance in the body. Most of the cholesterol in our bodies is produced in the liver, though some of it comes from the foods we eat. The body needs some cholesterol, as it is important to the body’s cell membranes and to the production of certain hormones, and helps act as insulation for your nerves. Cholesterol also aids in the manufacture of bile, which is stored in the gallbladder and helps digest fats. Too much cholesterol may cause gallstones. It can also lead to a buildup of fat in the arteries, which may cause atherosclerosis, a disease that slows or stops blood flow. Elevated cholesterol levels clog the blood vessels of the circulatory system and may lead to a heart attack. Higher than normal cholesterol levels may also increase resting blood pressure.

Double Product Double product is the indication of the body oxygen consumption and the tension the heart is exposed to at rest. This is calculated by multiplying your resting heart rate and systolic blood pressure. Double product No tension Average tension High tension Very high tension

6 741 8 000 8 000 - 10 000 10 000 - 12 000 > 12 000

Blood Glucose Glucose is a simple sugar found in certain foods, especially fruits. The measuring of blood glucose is an important test in diabetes and other disorders. Glucose is the main type of sugar in the blood and is the major source of energy for the body’s cells. Glucose comes from the foods we eat, or the body can make it from other substances. Glucose is carried to the cells through the bloodstream. Several hormones, including insulin, control glucose levels in the blood.

Blood pressure Blood pressure at rest represents the force exerted by blood against the walls of the arteries. High blood pressure means that the heart has extra work to do. The heart increases in size to overcome this pressure. In addition, the blood vessels become thicker to cope with the higher blood pressure. This reaction in the heart and blood vessels leads to heart disease and vascular diseases such as strokes. Normal response to exercise: SBP (UP) DBP (down)

The above testing can be done at your local chemist, clinic or doctor. WellUp® Challenge Longevity & Nestlé 89

NECK

MEN AND WOMEN Directly over the Adam’s apple. Ensure the tape is measuring in a straight line and not twisted at the back. The fit must be comfortable and not chafe. It should not cause discomfort or pressure on the neck.

HOW TO THIGH

MEN AND WOMEN Locate the largest portion of your thigh. Wrap a tape measure around your leg so that it is snug with no gap between the tape measure and your leg, but not so tight that it constricts blood flow. Repeat on both sides.

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measure

Note: Waist measurement is taken above the belly button, not on it, and hip measurement is taken below the belly button, at the point where they’re widest.

BUST WOMEN Place the tape measure around your body, just under your breasts. Keep your arms down at your side. Make sure the tape measure remains horizontal. Check the measurement. CALF MUSCLES: MEN AND WOMEN Stand with your feet hip-width distance apart. Distribute your weight evenly between your feet. Relax both calves. The person measuring your calf should estimate the widest area and wrap the leg with a flexible measuring tape. He should then raise the tape 1/2 inch and take a new measurement and then lower the tape 1/2 inch below the original location and take a third measurement. The longest measurement is the correct one; calf measurements should reflect the widest girth. Mark the correct measurement, which is the one with the widest girth, with a marker.

MEN Raise your arms slightly. Have a friend place the tape measure high under your arms around the widest part of your chest. Bring the other end of the tape to zero and hold in place. Once in place, you can put your arms back down. Hold in a relaxed fashion. Ensure that the tape measure is crossed completely over the shoulder blades in the back. Pull the tape measure snug. As you breathe normally, have your friend place one finger between your chest and the tape. This will keep the tape from being too taut and ensure the measurement is not too small.

BICEP: MEN AND WOMEN You want to measure the highest peak on the bicep muscle and the lowest peak on the tricep muscle. You start with your arm fully extended and wrap the tape measure around it. Make a fist and bend your arm, tensing your biceps and triceps as hard as you can. Take the measurement from the biggest point in your upper arm. WellUp® Challenge Longevity & Nestlé 91

MONTH 1 NECK BUST

WAIST HIPS THIGH LEFT

(20cm from top of knee)

THIGH RIGHT

(20cm from top of knee)

CONTRACT BICEP LEFT CONTRACT BICEP RIGHT CALF LEFT CALF RIGHT BLOOD GLUCOSE 3,2 - 5,8 Normal

CHOLESTROL 4,1 - 5,2 Normal

BLOOD PRESSURE 92 Longevity & Nestlé WellUp® Challenge

MONTH 2

MONTH 3

MONTH 4

MONTH 5

MONTH 6

MONTH 7

MONTH 8

MONTH 9

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YOUR

A DAY WORKOUT PLAN

he health benefits of regular exercise and physical activity are hard to ignore. The Mayo Clinic lists seven benefits of daily exercise: it helps to control your weight, combats health conditions and disease, improves your mood, boosts your energy, promotes better sleep, puts the spark back into your sex life, and, finally, exercise is fun! By focusing on five exercises a day, safe to perform in the comfort of your living room, you can increase your flexibility, warm up all your movable joints, and at the same time, strengthen and activate your core. “I recommend you do the combination exercises twice a week; the other exercises can be performed daily,” says Cabral. Here are five movements to get you started. Best of all, the only fitness equipment you need is a broomstick!

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Your essential exercise moves for a healthy, active life

Torso rotation with reverse lunge Stand with your feet slightly wider than shoulder-width apart; bend knees slightly. Place a broomstick on your shoulders, supported by your hands. Ensure that your chin is up, with your chest out, and elbows are directly under the broom. Rotate your torso from left to right, keeping your hips stationary at all times. Work within your comfort zone; don’t overdo the movement, to avoid injury. As you return to the starting position, perform your lunge by stepping backward, chin up, and bending the back knee towards the ground. Then return to the starting position. Perform two lunges to every two rotations. Do three sets of 10.

Shoulder rotation with a squat Place your hands on the broomstick, with the broom directly in front of you, and move your hands all the way to the end of the broom, keeping your arms straight. Begin the movement at waist height, then raise your arms and rotate the broomstick over your head, until it makes contact with your bum. Slowly return the stick to the starting position. Once at the starting position, perform a squat by pushing your hips back and bending your knees, ensuring that your knees do not extend over your toes. If your shoulder flexibility is restricted, move the broom as far as you can go, progressing a little further each week. If you have a shoulder injury, rather avoid this movement. Do three sets of 10.

Forward and reverse crunch Begin by lying flat on your back on the ground, with your legs stretched out in front of you. Hold the stick shoulder-width apart, then raise it above the eye line. Simultaneously bend your legs and raise them towards your chest while doing a situp. Focus on bringing the bar to your feet, then return to the starting position. Do three sets of 15.

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Good morning with forward lunge press Standing with your feet slightly wider than shoulder-width apart, bend your knees slightly. Place the broomstick on your shoulders, supported by your hands. Ensure that your chin is up, with your chest out, and elbows are directly under the broom. Push your bum back and lower your chest until it’s parallel to the ground – or as far as you can go without arching your back. Keeping your head up, look ahead of you and transfer the weight from your toes to your heels. Return to the starting position, then lunge forward with your right leg. While you are in the lunge position, push the broom up above your shoulders and lower. Step back and then lunge with your left leg, pressing the broom overhead before stepping back to the starting position. Do three sets of 10.

Dynamic hamstring and rear deltoid stretch Standing with your feet hip-width apart, place the broomstick behind your back. Bend your knees and back by sliding the broom down the back of your legs and stopping just below knees; then bend your knees and straighten repeatedly. Keep the broom in the same position and against both legs. As and when your flexibility improves, gradually move the broomstick down towards your heels. Look straight ahead to avoid overstimulation of the central nervous system. After a few seconds, return to the standing position and repeat. Do three sets of 15. 96 Longevity & Nestlé WellUp® Challenge