Longevity WELL UP Challenge 2014

YOUR ESSENTIAL GUIDE TO THE

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A JOURNEY TO WEIGHT LOSS AND WELLNESS

See how our 12 participants fared, and be inspired to change your health and wellness

First of all, a huge congratulations to our participants – in these past 9 months, they have all inspired and progressed tremendously. Thank you for letting Nestlé share this journey. We are proud of their determination, commitment, and drive to persevere. Their results quite simply speak for themselves – they have all won!

What had initially started off, predominantly, as a weight loss challenge, has culminated in the establishment of something much more valuable - sound eating habits. The truth is that every single one of our particpants has transformed dramatically in less than a year, improving in multiple metrics associated with better health, greater energy, a longer life … and the list goes on. What took some years to accumulate they have significantly reversed, in only nine months.

Although the challenge has come to an end, the next part of this journey is just beginning…Our participants have just kick-started their self-confidence – their portal to every one of life’s challenges!

Remember, if it doesn’t challenge you, it doesn’t change you!

Keep choosing wellness.

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The weight of our nation K now your numbers Meet our team

Health and Wellness L ose 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 W hat’s holding me back

Healthy eating 14 16 20 22 24 26 28 32

Our 2014 participants Meet our 2014 participants

CONTENTS

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Food for life A burning issue The importance of carbohydrates Facts about fats Starting today Y our 7-day meal plan Recipes W hat’s in a label Find joy in your food W hole grains for health Optimising energy release B enefits of milk Importance of antioxidants

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

Fitness

P a rt i c i p a n t s p h ot og ra p h e d on l oc a t i on a C e n t re . T h e y w e re e a c h t re a t e d t o a p a m t h e i r h a i r s t y l e d , a n d w e re g i v e n a m a k e from B ob b i B row n , p re p a ri n g t h e m for t h w om e n w e re k i t t e d out b y L orn a J a n e , w S A d re s s e d t h e s ol e m a n of t h e g roup .

t M a m i P a ra d i s o p e r s e s s i on , h a d ov e r b y t h e t e a m e irB ig R e v e a l. T h e h i l e C on t our S p ort s

P hilosophy of fitness U nderstanding your body type W hat is RP E Finding the right exercise for you Tracking measurements, not weight Y our 5-a-day workout plan

72 78 82 84 88 94

C H I E F E D I T O R I A L O F F I C E R : G iselè W ertheim Aymés M A N A G I N G E D I T O R : K im B ell DESIGN: Veronica Exter & Charne Casey PROOF READER: Stephanie Sterner BUSINESS MANAGER: Sally Hudson IMAGES: Stills: Candice Askham. All other images: Shutterstock.com CONTRIBUTORS: K im B ell, Samantha P arrish, G ugulethu Mdima PRINTER: CTP Cape Town The W ellU p® Challenge is a Longevity Magaz ine supplement, published by AEG L E Media, a division of AEG L E W ellness (P ty) L td: 7 Malibongwe Drive, Randburg 219 4; P O B ox 2316, Randburg 219 5.

P ublished in conjunction with Nestlé: www.nestle.co.z a 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 Magaz ine and Nestlé are not responsible for any injury and/or damage to person(s) from the use or misuse of the information given within this supplement.

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THE WEIGHT OF our nation

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HE STATISTICS are scary! More than 2,8 million people die each year as a result of being overweight or obese. South Africa, which has the highest overweight and obesity rate in sub-Saharan Africa, is losing the battle of the bulge. W ith up to 70% of women and one third of men being classified as overweight or obese, we are in dire need of change.

Even more shocking, this is no longer a problem affecting just adults, with the issue occurring in children as young as two years old. The latest statistics reveal that one in four girls and one in five boys between the ages of two and 14 years are either overweight or obese.

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“There are many reasons as to why we are facing this obesity epidemic,” says Dr Vash Mungal-Singh, CEO of the Heart and Stroke Foundation SA. “It is difficult to pinpoint one culprit, but people need to understand that our lifestyles are largely to blame. South Africans eat too much, drink too much alcohol, and don’t move enough,” she adds.

Additionally, perceptions of weight and weight loss complicate the issue further. In the South African context, weight loss is often associated with negative health connotations such as HIV/AIDS; often weight is perceived to be healthy. The experts also say that it is a cultural belief amongst many South Africans that being overweight is a sign of affluence and wealth. In the SA National Health and Nutrition Survey, most South Africans surveyed acknowledged they were overweight, but the majority were happy with their “fat” body image.

The Department of Health realises the significance of the obesity crisis, and has included this in the national noncommunicable diseases strategic goals to assist with the obesity problem in South Africa: • Increase physical activity by 10% by 2020; • -Reduce the consumption of alcohol by 20% by 2020; • Reduce the percentage of people who are obese and/or overweight by 10% by 2020.

The Vitality ObeCity Index 2014 was created by Discovery Vitality along with experts in obesity and nutrition from leading South African academic institutions in order to encourage and motivate people to become healthier. The index found that non-communicable diseases (NCD’s), which are lifestyle related diseases, are estimated to account for 43% of all deaths in South Africa. It was also discovered that the number of obese and overweight people in developing countries rose from 250 million to almost 1 billion in just under three decades and that these rates are increasing rapidly.

3four50 is an initiative that Oxford Health Alliance came up with to get people and organisations to take action against NCDs. 3four50 is based on this key message: 3 risk factors (tobacco use, poor diet and insufficient physical activity) contribute to 4 NCDs (cardiovascular disease, cancers, chronic lung diseases and diabetes), which contribute to more than 50% of preventable deaths worldwide.

A study conducted by TNS Research Surveys, on behalf of Nestlé South Africa, 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.

Of the respondents interviewed, more than 50% were overweight or obese. Close on 77% of respondents interviewed eat and drink whatever tastes good, 88% believe W

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MILLI ON

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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.

Furthermore, 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 prompted L ongevity, in conjunction with Nestlé, to embark on the 2014 W ellU p Challenge.

The idea was simple: take a group of overweight 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.

W e believe the key to any health challenge is to encourage lasting lifestyle changes that can be easily accommodated.

Our panel experts 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.

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OB

The num b er o f children under fi v e w o rldw ide w ho are o v erw eight. Of these, 35 m illio n liv e in dev elo ping co untries, repo rts the Heart and Stro k e Fo undatio n o f So uth Af rica.

E S IT Y

KI

LS

, H E RE

’S W

H Y ...

Acco rding to the statistics, the b iggest co ncern is that So uth Af ricans co ntinue to f eel that o b esity is no t so m ething to w o rry ab o ut as w eight gain isn’ t co nsidered to b e im po rtant.

But dig a little deeper and yo u’ ll disco v er ex actly w hy o b esity k ills.

Carrying ex tra w eight puts strain o n yo ur heart, and tho se w ho are heav ily o v erw eight o f ten hav e higher cho lestero l lev els and higher b lo o d pressure. They also tend to b e liv ing w ith m etab o lic syndro m e – a precurso r to diab etes – o r diab etes itself . Plus, certain cancers, arthritis, sho rtness o f b reath, gallsto nes, slo w er healing and increased susceptib ility to inf ectio ns are link ed to b eing o v erw eight, repo rts the Heart and Stro k e Fo undatio n So uth Af rica. The So uth Af rican go v ernm ent has set targets to radically reduce lif estyle co nditio ns, including o b esity, and the aim is to reduce the num b er o f o v erw eight o r o b ese So uth Af ricans b y 10% b y 2020.

3 HOW

70% o f SA w o m en aged 35 and up are either o v erw eight o r o b ese.

B A D

I S T H E OB

E S IT Y

P A N D E M IC

RE

5 8 %

7 0 %

adm it that they get v ery little o r no ex ercise.

5 5 %

eq uate healthy f o o ds w ith fi lling/ satisf ying f o o ds.

52 The po pulatio n has a m o rtality o f 52, w hich is b elo w the glo b al av erage and w ell b elo w that o f healthier natio ns such as J apan, at 84 years.

6 FIR S T

A third o f So uth Af ricans say they do no t get eno ugh to eat.

A L Y ?

Six o ut o f 10 So uth Af ricans adm it that they do no t get eno ugh ex ercise.

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So uth Af rica is currently the f attest Sub - Saharan Af rican natio n w ith increasing lev els am o ng children. In additio n, lif estyle- related diseases are o n the increase, w ith m o re than f o ur m illio n So uth Af ricans suf f ering f ro m diab etes.

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K N OW Y OU R

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lthough there are many misconceptions about heart disease, the biggest is that most heart attacks, heart failure and other chronic diseases occur only in middleaged and older people. This is not true, says K risela Steyn, the Associate Director of the Chronic Diseases Initiative in Africa, in a report for the Heart and Stroke Foundation SA (HSFSA). “The influences of risk factors can start before birth and will have an impact throughout life.”

And, warns Ayesha Seedat, a registered dietician with HSFSA: “Y our health numbers are important information that helps you assess your risk of cardiovascular disease (CVD). B y knowing them, you can reduce your chances of developing CVD or of having a second attack.”

C H O L E ST R O L 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.

A V O I D ! these high cholesterol foods and anything containing transfats: • Fatty red meat • B utter • Full cream dairy • P rocessed fats that are found in deepfried foods.

I N C L U D E foods that naturally lower cholesterol: • Olive oil • Fatty fish such as salmon • Oat bran • Le ntils and beans • Avocado • Nuts and seeds W

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B l o o d g l u c o s e l e v e l s 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.

B L O O D

P R E SSU R E

B lood 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.

A V O I D ! Adding salt to your food, or eating salty foods: • Crisps • Savoury biscuits • P ickled foods • B iltong • Soup powders • Savoury sauces, including soy IN • • • 1 0

C L U D E foods that don’t add salt: U se herbs and spices instead of salt.

Choose unsalted nuts.

Make soups from scratch.

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W e ig h t a s s e s s m e n t m e a s u r e m e n ts help you determine whether you are of normal weight, overweight or obese. To measure your B ody Mass Index (B MI), 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. “W aist 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. B lood 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

A 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.

H O WW E L LD O Y O U K N O WY O U R N U M B E R S? RISK FACTOR

IDEAL

WHEN TO WORRY

WHEN TO MEASURE

4-6mmol/l U nder 7%

Over 7mmol/l Over 8%

Every year Every 3 to 6 months (if diabetic)

Blo o d gluco se lev els Fasting blood sugar Haemoglobin A1c

Source: http://vitalstudy.org/images/Vital_ Numbers2.pdf

Cho lestero l Total cholesterol HDL cholesterol L DL cholesterol

Ev ery year U nder 5mmol/l Over 1,2mmol/l U nder 3mmol/l

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

Blo o d pressure Systolic Diastolic

Ev ery year U nder 120 mm Hg U nder 80 mm Hg

140 mm Hg or higher 9 0 mm Hg or higher

Bo dy m easurem ents B ody Mass Index (B MI) U nder 25 kg/m

At ev ery physical ex am 30 kg/m or higher W

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M EET OUR TEA M

T hese specialists in their fields of ex pertise will guide our challengers ( and you) o n how to liv e a healthier, m ore activ e life.

The Nutritio n Ex pert

The Bio k ineticist

MEL ISSA K EL L Y graduated f ro m the Univ ersity o f Preto ria w ith a B. Dietetics Degree and a Diplo m a in Higher Educatio n and Training Practices. She is a lecturer at the Univ ersity o f Preto ria in the sub j ect o f nutritio n educatio n and co unsellinga and a reno w ned speak er. K elly is the f o under o f the Sco o p to L o se eating plan and is in priv ate practice in Preto ria.

SARA HAL L graduated w ith a BSC ( Med) Ho no urs Cum L aude in Bio k inetics f ro m UCT in 2005. Af ter 5 years at the Spo rts Science Institute she w ent into priv ate practice, and has recently m o v ed up to J o hannesb urg w here she is the Head Bio k ineticist f o r Wellness In Mo tio n, a Wellness Managem ent Co m pany in Sandto n J o hannesb urg.

The Fitness Ex pert DORIAN CABRAL is a directo r and partner o f the Wellness in Mo tio n L if estyle Managem ent Co m pany. Health and fi tness are his passio n. He has b een in the w ellness industry f o r o v er 20 years and has three internatio nal q ualifi catio ns, as w ell as co m pleting a co urse each year since he started in the industry. Cab ral is o ne o f the pio neers in changing the think ing o f pro f essio nal fi tness training in So uth Af rica.

The Health Techno lo gy Ex pert SIMON SPURR has b een in the So uth Af rican healthcare industry f o r the past 14 years. To w ards the end o f 2012, he j o ined the co - f o unders o f FOL UP, a US- b ased healthcare techno lo gy fi rm , and launched this ex citing platf o rm into Af rica. Spurr recently launched ano ther digital health initiativ e, 30 Day Health, w hich pro v ides a gro und- b reak ing platf o rm f o r v ario us healthcare practitio ners to m anage their high- risk patients, to av o id unnecessary ho spital readm issio ns.

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The Behav io ur Ex pert K ARINA REID is a q ualifi ed and registered o rganisatio nal psycho lo gist and ex ecutiv e co ach. She has 22 years’ ex perience in the fi elds o f o rganisatio nal psycho lo gy, o rganisatio nal dev elo pm ent, gro up dynam ics, general m anagem ent and entrepreneurship. Reid started MyHealth- Co de, w hich f o cuses o n the psycho lo gical and b ehav io ural aspects o f “ liv ing a healthy lif estyle w hile lif e happens” . She has lectured in health and w ellness at the Univ ersity o f Preto ria and presented her PhD study in an academ ic f eedb ack paper at the Industrial Psycho lo gy Co nf erence ( SIOPSA) . She has b een a speak er at sev eral co nf erences o v er the last f ew years, including at the Univ ersity o f St Paul, Minneapo lis, USA.

The Medical Do cto r DR TSHIDI GUL E is a m edical do cto r, w ellness co nno isseur and f o under o f the Medispace Wellness Institute. Medispace serv es a div erse gro up o f So uth Af rican co m m unities ( f am ilies, scho o ls, b usinesses, health practitio ner netw o rk s) , m ak ing it o ne o f So uth Af rica’ s m o st inno v ativ e educatio nal and pro fi cient health hub s. Dr Gule’ s passio n lies in dev elo ping strategies aim ed at em po w ering clients to im pro v e their o v erall w ellb eing.

The Integrativ e Medical Practitio ner DR EL A MANGA is an integrated m edical practitio ner and w riter, w ith o v er 15 years ex perience in helping peo ple m anage stress thro ugh her uniq ue ho listic appro ach that co m b ines the principles o f eastern philo so phy, yo ga, b reathw o rk practices, m indf ulness and w estern m edicine principles. Her f o cus is energy m anagem ent and the ef f ects o f b urno ut in to day’ s f ast- paced env iro nm ent. She uses m o dern m edicine as a f ram ew o rk to div e deeper to the ro o t cause o f illness b y draw ing o n saf e and natural healing system s. Her practice is situated at Wo o dlands Centre f o r Co nscio us L iv ing and Spa in Muldersdrif t, j ust o utside J o hannesb urg, So uth Af rica.

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outh Africans are growing – and by that we don’t mean a population explosion. W e’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 J eff K ing, a J ohannesburg-based cardiologist who specialises in obesity research and cardiovascular risk protection, and one of the W ellU p® 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 9 4cm or less, while that of a female should be 80cm or less,” recommends K ing. Y ou 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 K ing.

U nfortunately for women, it seems that genetics are against you. Research shows that women, on average, gain a kilogram of weight every year. Moreover, says K ing, having children puts added strain on your system. P utting on excessive amounts of weight while you are pregnant – between 9 kg and 13kg is recommended – makes it harder

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l os e th at J EL L Y B EL L Y Y our “ j elly belly” is not only bad for your health – it can hav e 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.”

P lus, as the adult population gets heavier, so too do children. Stats show that the bigger the parent, the more likely it is that the child will be overweight as well.

“Around 17% of children between the ages of one and nine are obese,” K ing 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 be, in part, because obesity is “contagious”. Research conducted by Harvard Medical School, in conjunction with the U niversity 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.

L ead 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. W hat appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as appropriate body siz e. P eople 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.

K ing 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.

W ith 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. K now 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.

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e tab ol ic s y nd rom e & Y OU W orried that you m ay be at risk f or dev eloping health problem s due to your weight? T ak e a look at our check list to help determ ine your m etabolic risk

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H A T I S M E T A B OLI C SY N D RO M E ?

“Metabolic syndrome is the name given to a group of medical risk factors that, if occurring together in an individual, increase that person’s risk of developing heart disease, stroke and diabetes,” says K ing.

“The following list of symptoms may indicate that you’re at metabolic risk and may develop vascular disease later in life if left undiagnosed,” says Dr K ing. If you can answer yes to four or more of the following statements, it’s time to see your doctor for a check-up and to start making lasting lifestyle changes.

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What are the sym pto m s o f m etab o lic syndro m e?

Certain risk factors are hereditary; others can be influenced by healthy lifestyle changes.

These include: • W eight gain, especially around the waist, with an abdominal measurement of more than 80cm in women and 94c m in men • A fasting blood sugar level of 5,6mmol/l • B lood pressure of 130/80, or higher • HDL cholesterol of lower than 1,2mmol/l • LD L cholesterol of over 3mmol/l • Increased testosterone levels • G eneral unfitness, lethargy and exhaustion • Sleep disturbances, sleep apnoea and snoring.

U N D E RST

A N D IN G

M Y

H E A L T H Y ES

NO

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.

W hen I do exercise, it’s a disaster.

P hysical 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 9 4cm 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 to 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.

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A v isit to yo ur do cto r and b lo o d tests w ill rev eal yo ur num b ers and assist w ith diagno sing m etab o lic syndro m e, b ut o nce diagno sed, lif estyle changes can b e im plem ented. Says Manga: “ A healthy diet and regular ex ercise can turn this aro und.

Ex ercise targeting the ab do m en w ill help fl atten yo ur b elly and reduce yo ur w aistline, w hile a daily 30- to 60- m inute b risk w alk w ill hav e added b enefi t o n the v isceral f at. ” K ing says: “ Basically, f at sho uld m ak e up o nly 20% o f yo ur to tal b o dy w eight.

Anything in ex cess o f 30% is pro b lem atic. ” He adds: “ A fi v e to 10% reductio n in w eight o v er a six - m o nth perio d is co nsidered realistic and healthy. L o o k to lo sing aro und 500g a w eek , b ut k no w that this is a lif elo ng plan f o r lo ng- term results. It needs to b eco m e a w ay o f lif e.

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

Dr Ela Manga, integrative medical practioner and medical director of W oodlands Healing Spa and Centre for Conscious L iving, explains: “B ody 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.”

K ing 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 K ing, while this may seem frightening, metabolic syndrome itself is not irreversible.

M A K E A C H A N G E

Source: Framingham Heart Study, P eeters 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. B ut if you ignore it – or fall off the wagon – the prognosis turns bleak, especially when coupled with factors like smoking and drinking. Obesity will affect your lifespan:

GENDER

WEIGHT

SMOK ER o r NON

L IFESPAN SHORTENED BY

Fem ale

Overweight (B MI of 25 to 30)

Smoker Non-smoker

7 years 3,3 years

Male

Overweight

Smoker Non-smoker

6 years 3,1 years

Fem ale

Obese (B MI of 30 plus)

Smoker Non-smoker

14 years 7 years

Male

Obese

Smoker Non-smoker

12 years 6 years

“W hen it comes to alcohol, the recommended daily allowance has been reduced from 30mg per day to 25mg per day,” advises K ing. 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: “W e’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.”

K ing 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.”

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THE IM P OR TA N C E of l iv ing s m art W

hen it comes to living well, ignorance is truthfully never bliss, says G P and founder of Medispace W ellness Institute, Dr Tshidi G ule. Numbers and health parameters were designed not for the entertainment of scientists, but to harness and discern the most accurate markers that indicate good health, preparing you for good (the birth of a baby) or bad (the heart attack) health experiences.

G ule 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 SMAL L CHANG E, 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.”

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G U L E ’ S B A SI C R U L E S O F L I V I N G SM A R T Get real ab o ut w hy yo u w ant to em b ark o n liv ing healthier. A decisio n that lack s m o tiv atio n o r b enefi t w ill no t k eep yo u f o cused.

What are yo u tired o f ? Why are yo u go ing to stay f o cused this tim e?

Cho o se o ne lif estyle change yo u w ish to m anif est and m ak e realistic go als to w ards achiev ing it. Fo r ex am ple, if yo u hav e no t m anaged to k eep a co nsistent ex ercise ro utine in the prev io us attem pt, then a realistic go al is that yo u w ill increase yo ur ex ercise days b y o ne day per w eek each m o nth until yo u are sitting at three days o f ex ercise per w eek . Whether it is gym , hik ing, dancing, ho rse riding, so ccer etc. , the go al m ust b e to start do ing instead o f alw ays think ing ab o ut w hat needs to b e do ne.

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To sustain a lif estyle change, it is b etter to intro duce a new lif estyle change ev ery tw o to three m o nths rather than b o m b ard yo ur lif e w ith 10 changes at o nce ( i. e. lo se w eight, run a m aratho n, drink m o re w ater, play new spo rt, im pro v e dental health, j o in a yo ga gro up, m editate, get m o re sleep) . These all so und lik e achiev ab le go als b ut to try do it all in o ne m o nth is no t the b est appro ach, if yo u w ish to succeed in ev ery single o ne o f them . Identif y the go als that w ill hav e the greatest im pact o n yo ur co nfi dence and attack these fi rst o n yo ur list; achiev ing these w ill m ak e yo u f eel that all the o thers are also m anageab le.

5. The m o st im po rtant rule o f all is this: health is no t ab o ut perf ectio n, b ut ef f o rt. Co nsistent ef f o rt, that is. Many peo ple lo se m o tiv atio n to stay o n the straight and narro w o nce the eupho ria o f starting a new health regim e w ears o f f . This is w hen yo u need to rem ind yo urself o f this sim ple rule. It is o k ay to hav e b ad days, b ut do n’ t let them pile up b ecause yo u f eel lik e a f ailure. Em b race that yo u slack ed o f f and get b ack o n the w ago n. Y o ur health w ill thank yo u f o r it. Nev er, ev er giv e up o n the go al that allo w s yo u to b e at yo ur b est physically, em o tio nally, m entally and spiritually. Nurture all these areas and b e k ind to yo urself w hen yo u lo se yo ur rhythm .

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4. When changing a hab it that is k no w n to b e addictiv e, it is w iser to appro ach it f ro m a “ w ean- o f f ” rather than “ co ld turk ey” appro ach.

An ex am ple o f a w eaning m etho d is this: if yo u drink 10 b eers w hen o ut w ith f riends and yo u w ish to slo w do w n f o r the sak e o f b etter health ( and giv ing yo ur liv er a w elco m e b reak ) , a realistic “ w eaning” strategy w o uld b e to cut do w n o n o ne b eer per o uting until yo u reach yo ur desired num b er ( w hich in an av erage adult sho uld b e 2- 3 b eers per sessio n) .

Enj o y! Health is no t a scho o l principal; it is an essential dim ensio n to yo u liv ing a f ull rew arding lif e. So see it as an asset w o rthy o f yo ur inv estm ent and yo u w ill enco unter less disasters o n yo ur j o urney. One sm all change can change yo ur entire lif e, so it is w o rth 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.

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TIM E TO s tre s s l e s s W e all lead stressful liv es – t he degree v aries – but could this be what’ s m ak ing you fat and hav ing a negativ e im pact on your health?

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motions are a very natural, normal part of the human experience, and core emotions serve us all in some way. B ut 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.

B ut 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 B owel Syndrome (IB S).”

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 J ou r na l of S oc ia l a nd C l inic a l P s yc h ol ogy, 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.

Y ou’ll also be more likely to lean on your comfort eating “crutch”.

T O P

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S S - B E A T E RS

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. Y ou’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. J oin a volunteering programme or pay one of your skills forward to someone less fortunate.

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TA K E A

d e e p

b re ath

Y ou m ay think t hat breathing is easy, but studies hav e shown that the m aj ority of people spend their liv es starv ed of ox ygen!

He re’ s what you need to k now

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reathing may seem natural and instinctual – a vital reflex that transports oxygen into your bloodstream – bu t, 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, which 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.

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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.

C A L M IN G : basic sq uare breathing B RE

A T H

A W

A RE

N E S

Start b y track ing the sensatio ns in yo ur b o dy as yo u b reathe. What are yo u ex periencing? What f eelings and em o tio ns co m e up? Beco m e aw are o f yo ur b reathing and co nscio usly tak e a f ew deep sighs. This is also the sk ill o f present- m o m ent aw areness. When yo u allo w yo urself tim e to b e w ith yo ur f eelings and yo ur b reath, and allo w them to m o v e, the em o tio n, f eeling o r tho ught w ill lo se its co ntro l o v er yo u.

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.

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IT’ S A L L A B OU T THE m ind G etting your m indset right is about rechanneling the way you think 2 6

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hen it comes to living a healthy lifestyle, wellness and wellbeing, you are fighting two enemies: your body and your mind (Y ossif, 2013, B es t w a y to l os e w eigh t? G et th e r igh t m ind s et! ). P sychologist and executive coach K arina 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.

Y ou 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 shif t: Stephen Co v ey’ s Seven Habits of Highly Effective People b ro ught rise to the co ncept o f changing yo ur perceptio n o f reality. “ Paradigm s are the m ental m o dels that ev ery perso n uses to perceiv e inf o rm atio n, peo ple and them selv es. These are fi lters that help us m ak e so m e sense o f reality and act as a lens f ro m w hich w e see the w o rld. ” – Stephen R. Co v ey Reid ex plains that a change in the w ay yo u see the w o rld and yo ur perceptio n o f reality is v ital. There needs to b e a “ change in attitude and m o reo v er, a change in b ehav io ur. “ Research has sho w n that yo ur readiness to change is a stro ng success indicato r in any challenging lif estyle change pro cess. To b e ‘ ready’ to tack le new things w ill tak e energy, f o cus, w illpo w er, co nfi dence and self - ef fi cacy ( the b elief that yo u can do this) . If yo ur m indset is no t right at the b eginning – yo u are already w riting the ‘ rest in peace’ m essage o f yet ano ther f ailed attem pt. ”

Coul d you w ork on yo ur m indset if yo u are still am b iv alent? Y es, o f co urse – here are a f ew que stions that may get yo u think ing: • Do you have enough information/knowledge about the area you want to change?

• On a scale of 1 to 10 (10 being high), how important is this change for you? How can you improve this score?

• Wh at is your self-efficacy level? M eaning, do you believe that you can succeed?

• Analyse your values and beliefs. B eliefs play a big role in your confidence levels. If you do not believe in something, you won’t buy into it. W hat are your fundamental beliefs about yourself in the area you want to change? For example – i f you believe that you are overweight because it runs in your family and there is not much you can do about it, then you will not whole-heartedly commit to the journey.

• Wh at do you think your barriers are (psychologically and emotionally)? Is there a way to overcome these barriers?

“A first step to get action going (action is key to behavioural change) is to set three goals for yourself. The secret is to not make them too ambitious or overwhelming (small steps). Make sure your goals make you feel excited and create hope. If you feel down or depressed about working on these goals, then your energy will quickly wane! ” W

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ON

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I t’ s tim e to m ak e that change. A nd you can succeed by trying the following goal- setting and m otiv ation hints and tips

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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.

B ut first things first: Time to set some longterm weight-loss and fitness goals, and to outline specific outcomes you wish to achieve during the W ellU p® challenge. Remember, these goals need to be realistic and set to a timeframe, 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- L OSS & FITNESS GOAL S GOAL

HOW ACHIEV ED?

BY WHEN?

REWARD

“L ong-term goals seem overwhelming at first,” says K arina Reid, “and each one listed should ideally be broken down further into more manageable day-to-day actions and executions to ensure lasting success.”

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A L T E RN

A T I V E G OA

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 B oard to help you take a more picture-driven approach to supplement the list above. Here’s how:

L S E T T IN G

T H E V I SI O N

T E C H N IQ U E

B O A R D

Mak ing a v isio n bo ard This board can take up to two hours to create.

Y o • • • • •

u’ ll need: 1 large sheet of cardboard in a colour of your choice Scissors G lue or sticky tape P ermanent markers and/or koki pens in various colours A huge pile of magaz ines

1. Spend some time leafing through the magaz ines, bearing your goals in mind.

2. As you go, tear out all the pictures that fit with your 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 or be able to do when you’re fitter and words or statements to keep you motivated to succeed.

3. W hen 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. Once you’re finished, stick your vision board up in a place where you can see it every day. W hen you look at it, remind yourself why you’ve chosen the pictures you have to keep your goals front of mind.

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M TO I V A T I ON M A T T E RS B efore 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: “B eing 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 K arina 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:

T O P3Q

U I C K - F I X MO

T IV A T O R S

1. W rite a letter to yourself. B e 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. P retend 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. Ma ke conscious “crib notes”. These are a series of five tiny cards – any siz e 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.

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M Y D A IL Y A F F IR M A T IO N S 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! P ut 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.

Ex am ples: “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.”

“B y making these lifestyle changes, I am ensuring my children have a better life.”

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WHA T’ S HOL D IN G m e b ac k ?

B efore you put pen to paper and set your goals for your new, im prov ed lifestyle, try this sim ple ex ercise to pinpoint ex actly what it is that you want out of the nex t 12 m onths. B e 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 _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ 3 2

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hat do I have to gain from adopting a healthy lifestyle? (a) _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ (b) _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ (c) _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ My biggest health fear is _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ B y 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 _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

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The thing I tell myself most is that _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ and it’s just not true because _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

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Now reflect on the above. W hat do these statements tell you about the new, healthy life you want to live? W hatever insights you gain, bear them in mind for when you set your goals later on.

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M E E T OU

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B E F O R E

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Q U E E N

S tart weight: 67. 5k g E nd weight: 61. 8k g Total weight loss: 5. 7k g W aist circumference total loss: 5cm

S tart weight: 110. 1k g E nd weight: 92. 4k g Total weight loss: 17. 7k g W aist circumference total loss: 12cm

“I went through a very traumatic experience when I was a child, which was something I thought I had dealt with, but this proved to be very trying during the challenge. I have learnt to face my issues head on and move on from there.

The challenge has taught me to eat the right foods, in moderation, as well as enjoy a very active lifestyle.

I now realise that health and wellness is a long term commitment and that it is something I need to treasure and look after to the best of my ability.”

“It’s incredible but I feel like the journey is just beginning for me because I am loving how I look and feel and I don’t ever want to lose that feeling. I never used to have much of a routine and I feel that this is one thing I do really well now, whether it comes to my eating or working out, I am loving the drive that I have. My attitude has shifted completely.

I never used to give much thought to the consequences of the life I was leading and now this is the centre of my life.”

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N T H IT H I M A F O H L A S tart weight: 77. 6k g E nd weight: 74. 9k g Total weight loss: 2. 7k g W aist circumference total loss: 3cm “I have managed to keep my blood pressure consistently at a healthy level during extremely stressful times and with the changes I have gone through in the last year I have been reminded of the importance of looking after my own health. I used to really battle to love and accept myself for who I am and I have always struggled with self confidence, but this challenge has changed that for me. I am happy that I have been able to deal with some huge personal issues in my life and the challenge helped me see that I needed time to heal my wounds and take it slowly from there.”

B E F O R E

B E F O R E

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B E F O R E

N O R E E N

SE K H O T O

S tart weight: 133. 3k g E nd weight: 124. 5k g Total weight loss: 8. 8k g W aist circumference total loss: 3cm “The challenge has shown me that age is nothing but a number. At the age of 61 I was nervous to join the challenge but knew I needed to make the changes for my health, which I have done. L osing weight, eating healthy and getting active were not easy for me as I was used to my old ways but I now feel healthier and happier.

Everyone compliments me on the changes and it feels great to be noticed for the changes I have made to my life.”

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D E N I SE R O O S B E F O R E

S tart weight: 113. 9k g E nd weight: 91. 5k g Total weight loss: 22. 4k g W aist circumference total loss: 16. 5cm “I had been yo-yoing my way up and down the scale since I was a teenager and personal issues in my life had always played a role in my eating habits, which were determined by my emotions. I have learnt the importance of eating in moderation and putting the emotions aside when it comes to my eating habits.

I am so incredibly proud of myself for how I have improved my fitness and now really love working out! Having lost over 20kgs has been crucial for my overall health and I now feel so good about myself.”

C H R I S P A R R I SH S tart weight: 104. 9k g E nd weight: 101. 3k g Total weight loss: 3. 6k g W aist circumference total loss: 1. 5cm “I joined the challenge because I came to the realisation that I needed to take responsibility for my own health and wellness and the journey has proven to be incredible! W hile I always used to work out, I lacked the knowledge of what I should be doing for my body and the challenge changed that for me. Not only have I lost weight, which was not my main focus, but I have changed how I think about health as well as got my blood pressure under control. I am truly thankful for the incredible opportunity I was given.”

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SA L L Y C H A I T S tart weight: 82. 7k g E nd weight: 68. 3k g Total weight loss: 14. 4k g W aist circumference total loss: 18cm “B efore the challenge I was a laz y, selfish, boring person and I now feel that I am happy, enthusiastic and energetic. The fact that I have lost over 14kgs has been absolutely incredible for me and I am so grateful for my journey. I can now say that I really love keeping active and enjoy a healthy lifestyle.

L earning to say no was the hardest thing for me but I now know what is best for me and my health. Healthy eating has become a part of my life as the challenge taught me the importance of everything in moderation. “

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R E T H A IN G E N B L E E K S tart weight: 104. 6k g E nd weight: 86. 5k g Total weight loss: 18. 1k g W aist circumference total loss: 22. 5cm “Overall, my health has improved greatly. The weight loss and transformation my body has gone through has been incredible. I used to hate my body but now I am learning to embrace everything I have and how far I have come and I cannot wait to see how far I can push myself in the future. This challenge has been a gift that I would not trade for millions. It is a gift that will keep on giving as I am embracing the changes so far and looking forward to those to come.”

O L G A T SH A B A L A L A S tart weight: 105. 8k g E nd weight: 93. 7k g Total weight loss: 12. 1k g W aist circumference total loss: 5. 8cm “I was putting so much pressure on my body before I made the changes with the challenge and I can now feel the difference it has made to my health. I joined the challenge because I never had the tools or knowledge to lead a healthy life and knew I needed to change the way I treated my body. My family is now also enjoying healthy changes and this is great to see. I now think ahead when it comes to my health and plan properly when it comes to my meals and working out. It has truly changed my life.”

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B E F O R E

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B E F O R E

A N N E M A R I E R I C - H A N SE N S tart weight: 106. 4k g E nd weight: 93. 1k g Total weight loss: 13. 3k g W aist circumference total loss: 12. 9cm “One thing that has surprised me is my new found love of vegetables!

I enjoy eating healthy and feel that I have learnt how to eat in moderation now too.

I joined the challenge to lose weight, this was my main goal, as well as educate myself about how to lead a healthier life. There is so much information out there that always left me feeling confused but I now feel that I have learnt what is best for me and my body, and I am loving the results.”

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R O N E L W A L L IS

R E N E E C H E T T Y

S tart weight: 76. 9k g E nd weight: 71. 5k g Total weight loss: 5. 4k g W aist circumference total loss: 13cm

S tart weight: 66. 4k g E nd weight: 62k g Total weight loss: 4. 4k g W aist circumference total loss: 3cm

“This has been the opportunity of a lifetime and a gift that doesn’t end with the end of the challenge but one which I will carry with me forever. I have, in the past, tried every option to lose weight and never succeeded; the challenge has shown me that this is only possible if you make lifestyle changes that are sustainable. I have realised for the first time in my life that my health is more important than my weight, so what I do now will have a lasting impact in my life.”

“Establishing a routine was the biggest issue for me as I am used to eating whatever I want at whatever time of the day; however I have been able to change this through W ell U p and with the guidance from the group and experts. I now see that health and wellness is a lifestyle change and not just a quick fix to solve a problem. It started off as a challenge but has become a way of life for me and I feel confident that I will be able to carry the lessons through life with me after the challenge has ended.”

B E F O R E

B E F O R E

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L IFE !

utrition expert Melissa K elly says that in all her years of working as a dietician she has developed a deep empathy for those who struggle with their weight. “W hat 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.”

K elly 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.”

U nfortunately, says K elly, 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. P eople 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 K elly, thin people eat piz z a, chocolate and all the so-called “forbidden” foods, as if they know a secret.

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And perhaps they do. “Food is meant to be embraced in small amounts at a time. W e 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: “Y ou get caught between two worlds, the diet world and the normal world.”

W ith each new diet, you lose faith in

your own ability to choose what and how much food you need.

“W e 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.”

K elly says you can live a normal life, still eat the foods you love in moderation, and lose weight – if you control your portion siz es. “Hope, help and a healthy weight is at hand.”

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E I G H T Y M A T T E RS eight is the poorest indication of fat loss, says K elly. “Y ou can easily lose 1kg to 2kg per week, without losing much fat. Y our body mass index (B MI) 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.

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N ormal:

A waist circumference of 60cm to 80cm in women 69 cm to 9 4cm in men

O verweight:

A waist circumference of 80cm to 88cm in women 9 4cm to 102cm in men

O bese:

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

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B U R N IN G IS S U E

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he key to any long-term weight loss is to burn fat and not muscle, by restoring your metabolism, says K elly. “In order to achieve this, you need to have a proper body assessment done. B ody weight on its own is of very little value and can, in fact, easily demoralise you.”

K elly 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.

“B urning 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 K elly.

1 Mistake 1 Too little sw eetness Y ou need some carbs, it’s your fuel to keep the fire burning.

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Mistake 2 To o little o il Y ou need a healthy intake of good fats.

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Mistake 3 To o little j o y Y ou should eat the food you love.

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THE IM P OR TA N C E OF c arb oh y d rate s

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arbohydrate, says K elly, is the scientific name for sweetness. This “sweetness” is found in fruits, fruit juices, and in starchy foods like bread, rice and potato.

K elly 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.”

K elly 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 W orld 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 K elly, 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.

“P oor eating habits like skipping meals, restricting carbohydrates or regular yo-yo dieting leads to a very common disease today: insulin resistance.”

Y our 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.”

Y ou may even feel extremely tired, adds K elly. “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.”

W hat you need, says K elly, is small controlled portion siz es more often. Y ou 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 pro duct co ntaining 15g o f carb o hydrates co unts as o ne po rtio n.

1tsp sugar = 5g carb s 1 slice o f b read = 3 tsp sugar = 15g carb s

To ignite the fire of your metabolism, you need one to two portions of carbs (15g to 30g) 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.

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FA C TS A B OU T

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 K elly.

This hard layer plays a role in blocking the gates for insulin. “W e now know that this leads to further fat storing.” K elly 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 coldwater marine 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/EP A.” K elly 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.

G ood 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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P O L Y U N S A T U RA

T E D

F A T S

Po lyunsaturated f ats f ro m seeds and f atty fi sh im pro v e yo ur b o dy’ s ab ility to b urn b o dy f at b y im pro v ing fl uidity o f cell m em b ranes so that carb o hydrates can enter into the cells to b e b urned and stim ulate yo ur m etab o lism . “ Num ero us interv entio nal trials hav e indicated that eating this type o f f at prev ents the carb o hydrates f ro m b eing turned into f ats o r trigycerides, ” says K elly.

Unsaturated f ats help to k eep the cell m em b rane in a fl uid state, ensuring the insulin recepto rs can w o rk no rm ally.

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T U RA T E D F A T S 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.” K elly 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.

M NO OU N SA T U RA T E D F A T S 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.”

K elly 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.”

K elly 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: B oil 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. Squeez e over lemon juice and a little olive oil, and serve with the boiled egg. Total fat is 17g, however, only 3g is saturated fat.

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S TA R TIN G tod ay

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he surest way to fail is to start tomorrow or, even worse, on Monday. W e 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. Y ou have to start today to make your life healthier,” K elly advises.

One of the biggest problems is that we become addicted to the fantasy of a perfect life. W e 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 K elly, 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.

“B e honest and get real with yourself.

W hat happens around you now is your life as you live it. The best intentions are worth nothing. W hen you do things differently, you will feel different and only then you are changing your life.”

K elly 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 K elly, 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 siz e of your portions, is more achievable.

As K elly 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.

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Y OU R

7 - D A Y

M EA L P L A N

( T his is a sam ple m enu for an ideal weight of 6 0 t o 6 9 k g) Mo nday

Tuesday

Breakfast 1 sco o p Cheerio s cereal, 1 cup lo w - f at m ilk , 1 sm all naartj ie S nack 1 I sco o p f ruit and nuts, 100m l f at- f ree fl av o ured yo ghurt o r o ne f resh f ruit Lunch 4 Pro v itas, 100g grapes, 10 slices o f ham , salad o f to m ato w edges, gherk ins and asparagus S nack 2 1 Rusk Dinner I sco o p rice serv ed w ith 2 sco o ps Mex ican m ince* and v egetab le sam b les ( cho pped to m ato and o nio n) S nack 3 200m l cho co late m ilk

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Breakfast 1 Wheatb ix , 1 cup lo w - f at m ilk , 1 sm all pear S nack 1 A b ran m uf fi n Lunch 1 m ini w rap, 1 sco o p co rn, 1 sco o p lef t o v er Mex ican m ince* , serv ed w ith sw eet chilli sauce and j alapeno s S nack 2 I sco o p m ix ed nuts Dinner 1 sco o p sw eet po tato , I sco o p co leslaw and 1 sco o p b eetro o t, 100g chick en b reast ( no sk in) S nack 3 A cho co late chip b iscuit

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Wednesday Breakfast Po ached egg o n rye b read* , 100m l o range j uice S nack 1 I sco o p dried m ango Lunch 1 slice o f b read, 200m l lentil so up* , 1 m atchb o x po rtio n o f cheese S nack 2 A f ruit b ar Dinner 2 b ab y po tato es, 1 co rn o n the co b , 1 sm all po rk cho p ( 100g) , b ro cco li S nack 3 2 K it K at fi ngers

Thursday Breakfast 4 Pro v itas, 1 sco o p cheese, 2 slices o f pineapple S nack 1 1 b ran m uf fi n Lunch Chick en and chick pea salad* S nack 2 Rusk Dinner Three sco o ps Chick en and V egetab le Briyani* S nack 3 1 sco o p ice cream

Friday Breakfast 2 sco o ps co o k ed o ats, 1 cup lo w - f at m ilk , 1 sm all b anana S nack 1 1 sco o p f ruit and nut, 100m l f at- f ree fl av o ured yo ghurt Lunch 1 slice b read and peanut b utter, 1 large o range S nack 2 Fruit b ar Dinner 1 sco o p po tato chips, 1 sco o p carro t salad, 100g steak , m ix ed salad S nack 3 1 glass o f w ine

Saturday Breakfast 1 slice o f to ast w ith m elted cheese, 1 sco o p b ak ed b eans S nack 1 Bran m uf fi n Lunch 1 slice rye to ast and b asil pesto , 200m l sm o o thie* , ½ cup cream cheese, ro ck et S nack 2 Rusk Dinner 1 sco o p m ashed po tato , 1 sco o p 3 b ean salad and 1 sw eet co rn, 200g haddo ck , m ix ed v egetab les S nack 3 200m l Milo

Sunday Breakfast 1 sco o p m uesli, 1 cup lo w - f at m ilk , 100m l f at- f ree fl av o ured yo ghurt S nack 1 1 sco o p dried m ango , 100m l f at- f ree fl av o ured yo ghurt o r 1 f ruit Lunch 1 m ini piz z a, 200m l sm o o thie* S nack 2 Cho co late chip b iscuit Dinner 1 sco o p pap, 1 sco o p b eetro o t salad, 10cm w o rs, 1 sco o p to m ato and o nio n sauce S nack 3 4 cream crack ers w ith m argarine and m arm ite

* Recipes to f o llo w o v erleaf W

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re c ip e s

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C H I C KP

E A

S A L A D

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

POA

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R Y E

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

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

RA SM

ST

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.

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B E R HI E

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B A N A N A

1 ripe banana 100g froz en strawberries or berry mix 170ml fresh orange juice 1 scoop strawberry sorbet (100g) To make: B lend all the ingredients until smooth.

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C H I C KE

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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 LE

To make: Heat the olive oil in a mediumsiz ed 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. P lace the veggies in the saucepan, cover and reduce heat to a simmer, cooking for 30 to 40 minutes until the vegetables are tender. L ightly stir in the cooked rice, lentils and chicken. G arnish with fresh coriander leaves.

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N T IL S O U P 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. B ring to the boil, cover and simmer gently for 2030 minutes.

M E X IC A N

M IN C E

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

C O LE

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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. W hen 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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WHA T’ S IN l ab e l

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o you really know what is in the food items you consume? Y olandé van der Riet, a nutrition expert from the Consumer G oods Council of South Africa (CG CSA), explains: “Reading food labels will empower consumers to make informed food purchasing decisions – not only from a food preference point of view, but also in relation to their health and nutritional requirements.” She believes consumers should ensure that they are familiar with the nature of the product, its composition, the appropriate serving siz es for each product, storage instructions, usage instructions, as well as claims made on the products.

“Consumers should exercise the right to choose what is best for their individual needs. Food labels, and the comparison thereof, play a key role here,” she says. The Food Safety Initiative (FSI), a division of the CG CSA, deals with three key domains: food safety, nutrition and food regulatory related matters.

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“W e collaborate closely with relevant national authorities, stakeholders and experts in order to provide objective, independent scientific advice, as well as assistance in terms of related legislation,” Van der Ruit says.

An example of this would be the South African food-labelling regulations R146, which were put into place in 2010. The FSI assists its members to correctly interpret and apply food-labelling principles within their respective practices. It also creates platforms where labelling, and other food-related concerns, can be discussed between members, policymakers and other relevant stakeholders.The R146, which is a 52-page document, is aimed at ensuring that manufacturers of food products in South Africa adhere to regulations relating to tables and ingredients on the packaging of food products. h a t th e te r m s m e a n : DIETARY FIB RE: This is the part of the food that is not absorbed through normal digestion (nondigestible). It stays behind in the colon, and helps to cleanse the colon and prevent constipation.

SATU RATED FATS: These are the building blocks of animal fats – butter contains mostly saturated fat TRANS FATS: W hen plant fats are heated and chemically changed, they change to trans fats, and became detrimental to health.

MONOU NSATU RATED FATS: These are

the building blocks of certain plant fats, eg avocado pear, olives and olive oil.

P OL Y U NSATU RATED FATS: These are also building blocks of plant fats, found in oils and seeds, such as sunflower oil. The omega 3 group of fats, found in fatty fish, is also a polyunsaturated type of fat.

ENERG Y : All of the macro nutrients (carbohydrate, protein and fat) make up the total energy content of food, measured in kilojoules. P rotein and carbohydrates carry the same amount of energy, gram for gram, and fat carries double the amount of energy of protein and carbohydrates.

P ROTEINS: These are the building blocks of meat, fish, eggs and milk. P lant proteins such as soya and nuts also contain proteins.

CHOL ESTEROL : This is found in animal products only. Cholesterol is made in the liver of animals; this is why liver is such a rich source. It cannot be made by plants.

G L Y CAEMIC CARB OHY DRATES: These are the building blocks of sugar. The term is used because digesting food containing glycaemic carbohydrates directly affects your blood sugar levels. Some foods contain added sugar, such as cereal and sweetened yoghurt, and others that are naturally sweet, such as fruits, dried fruits and fruit juice, also contains glycaemic carbohydrates. Even foods that do not taste sweet can contain glycaemic carbohydrates, such as pasta, bread and pretz els, simply because they are starchy foods.

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“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. Y ou need to liberate your intake and consciously make an effort not to feel guilty about it,” says K elly. W hen 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.

“Y ou 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. P ortion control creates a boundary for you. B y ensuring that you eat the right amount of food, you can still eat those foods you love. It’s all about moderation. K elly 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. “L osing weight is just the bonus, the result of an authentic life filled with things, people and foods you love.”

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WHOL E GR A IN S FOR h e al th Any food made from wheat, rice, oats or barley is a grain product. B read, pasta, oats and breakfast cereals are examples. G rains are divided into two subgroups, whole grains and refined grains. W hole grains contain the entire grain kernel – the bran, germ, and endosperm.

P eople who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

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H A T A RE W HOLE G RA I N S? 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. L astly, the germ contains unsaturated fatty acids, including some essential fatty acids.

Ho w m uch sho uld w e 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.

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Tips to help yo u get m o re w ho le grains in yo ur diet

• Look out for “whole” on the label – wholemeal, whole wheat and whole oats are all whole grains.

• Swap your usual refined (“white”) bread, rice or pasta for whole grain (“brown”) varieties.

• Start your day with a breakfast cereal that clearly states it is made with whole grain on the label.

• Switch to brown rice.

• U se wholemeal breadcrumbs when creating a crunchy topping in savoury dishes.

• Choose rice cakes, rye crisp bread, CHEERIOS or plain popcorn as a whole grain snack.

• For all foods, look out for logos which highlight whole grain choices.

Nestlé B reakfast 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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OP TIM IS IN G e ne rg y re l e as e

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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 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.

MIL O is Nestlé’s choco-malt based beverage, with ACTIG EN-E, that can be enjoyed hot or cold. ACTIG EN-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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T H E C O M P O S IT IO N O F A C T IG E N -E H A S B E E N D E S IG N E D : • To provide the indispensable requisites for energy production • To help promote optimal energy production in body cells • To deliver the additional energy benefits of iron and calcium • To optimiz e the vitamin status of active people.

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Tips f o r inco rpo rating m ilk into yo ur diet

B EN EFITS of m il k

!

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.

• Add milk to your coffee and tea.

• Drink more low-fat and non-fat unflavoured and flavoured milks.

• Eat more yoghurt with your meals and snacks.

• Enjoy milk-based smoothies.

• Include moderate amounts of low-fat cheeses into your meals, and snacks.

• Add cottage cheese to your fruit for a healthy dessert or snack.

• Ice cream and froz en yoghurt contain calcium, but be aware of products that are high in fat and sugar.

• At home, freez e milk, flavoured or unflavoured, in ice trays and eat as an ice lolly.

• Instead of adding milk to your coffee, add coffee to your milk.

NESP RAY is a well-loved and trusted full cream milk powder which has been “Nourishing our Nation” since 19 39 . It is made from rich and nutritious full cream milk. NESP RAY has 23 added vitamins and minerals, including protein for good growth, added calcium for strong bones as well as z inc and iron to help maintain optimal nutrition.

The w ay yo ur b o dy uses up calcium ( b io av ailab ility) is m easured b y the degree to w hich the am o unt co nsum ed is ab so rb ed and av ailab le to the b o dy. This m eans that certain calcium - rich f o o ds pro v ide the b o dy w ith m o re calcium than o thers. The f o o ds w ith the highest b io av ailab ility include m ilk and m ilk pro ducts.

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THE IM P OR TA N C E OF antiox id ants

W H A T A R E A N T I O X I D A N T S?

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 U V rays.

P hytonutrients 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.

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Tips to o b tain a healthy supply o f antio x idants • E at fruit with the skin on (w here possible). Many antioxidants are located in or just underneath the skin.

J ust wash thoroughly under running water before eating.

• Choose wholegrain cereal products.

Most of the antioxidants are found in the surface layers of the cereal grain.

• Consume 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. W hile you experience its aroma and flavour, you also get all the healthy antioxidants. P lease remember to limit your coffee intake to not more than three cups a day.

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P HIL OS OP HY f itne s s

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itness expert Dorian Cabral shares that you can change your “mind” to change your “body” by knowing the facts. “W e have all heard that exercise can boost your mood because it releases endorphins, which is your “feel good” hormone into the brain. B ut 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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I N TH E 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.

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I N TH E LA TE 80’ s: The industry changed dramatically with the introduction of cardiovascular equipment. B urning 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.

I N TH E LA S T DE CA DE : W e 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.

B y 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.

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It has now been shown that low cardiorespiratory fitness can be more detrimental to health than obesity. “P eople are slowly learning that in order to be healthy we need to eat in moderation. W hy should exercise be any different? W e 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.”

W ants are external: I want to be thin at any cost; I want to be socially accepted; I want to weigh less.

N eeds 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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R E G U L A R P H Y SI C A L A C T I V I T Y C A N :

Reduce heart disease by Lower the risk of stroke by

40 %

2 7 % ( So urce Ex ercise is Medicine Cam paign, 2007)

Reduce the risk of colon cancer by over

1

3

Reduce the risk of developing Alz heimer’s by one third

Reduce diabetes incidence by almost half

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Halve the incidence of high blood pressure

Reduce the risk of recurrent breast cancer by

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C A B R A L ’ST IP ST O T R A N SI T I O N I N T O B E G IN N IN G

D O N O T F O C U S O N T H E P A S T : 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.” W hen 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.

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P EOP L E A R E S L OWL Y L EA R N IN G THA T IN OR D ER TO B E HEA L THY WE N EED TO EA T IN M OD ER A TION . WHY S HOU L D EX ER C IS E B E A N Y D IFFER EN T? WE A R E IN A N EP ID EM IC OF IN A C TIV ITY .

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T AR I N Y OUR M I N D LI KE A M U S C LE : 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 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.”

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SH I F T T H I N IK N G C ON S U M P RO D

Y O U R F OR M E R T O U C E R:

Mo v e aw ay f ro m the ro le o f the co nsum er, w hich is o v erindulgent and o v er the to p, to o ne o f the pro ducer. The pro ducer is the perso n w ho b egins to understand their b o dy and is sm art w hen appro aching their needs, needs w hich are achiev ab le and co nsistent w ith their lif estyle.

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N C T I F Y Y O U RS E LF : This might sound like a cliché, but you need to love, purify and approve of yourself, even before you start your transformation.

B y 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.

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U N D ER S TA N D IN G Y OU R b od y ty p e

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abral explains that at birth we were immobile and this was our most vulnerable stage. “W e then achieve 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 seiz e 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 Ecto m o rph • Has a small, delicate frame and bone structure • Is naturally thin • Has a fast metabolism • Finds it hard to gain weight • Has relatively small shoulders

Y O U R C H A L L E N G E S

If you have a straight “up-and-down” physique, you’re naturally weaker than others and you’ll have to work hard to gain muscle.

W hile you are able to eat what you want, remember to keep a balanced eating plan as your body still needs plenty of nutrients.

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B Y B EIN G HON ES T WITH Y OU R S EL F, A N D B Y U N D ER S TA N D IN G Y OU R B OD Y TY P E, Y OU A R E A B L E TO M A N A GE Y OU R EX P EC TA TION S .

H A T W O RKS F O R Y O U Focusing on being in the hypertrophy range by following a 3-4 day split and grouping the six muscle groups into a group of two per day will promote muscle gain. Heavier weights with a repetition range between eight and 12 reps of 3-4 sets per group is ideal. Insulin is the most anabolic hormone in the body, so complex carbohydrates would be recommended for those wishing to increase muscle fibre expansion.

Cardiovascular training is recommended at 65% of the target heart rate z one or at level 5 or 6 on the table of RP E (rating of perceived exertion) and for no longer than 30 minutes per day.

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The Endo m o rph • • • • • •

Is curvy Has underdeveloped muscles Can build muscles quickly Is generally shorter and stockier Has a slow metabolism Tends to gain weight easier than most

Y O U R C H A L L E N G E S

If you’re an endomorph, your body can build muscle fairly easily but it also tends to hold on to fat, resulting in difficulty getting lean and toned. The endomorphs look great when their bodies are in shape but tend to gain weight on their stomach and thighs when they fall out of their exercise and eating plan.

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HA T W ORKS F O R Y O U Y our focus should be on getting the most out of your workout – aiming at strength endurance workouts, working heavy weights and getting out 12-15 reps per working set of anything between 8 and 16 working sets per muscle group on a 2-3 day split.

Cardio workouts should be based at 65% or level 5/6 of RP E z one up to 60 minutes alternating with boost workouts at 85% of max heart rate or between 9 and 10 on the RP E scale, comprised of 20 minutes of high intensity interval or cardiovascular work.

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The Meso m o rph • • • • •

Is naturally athletic Has a hard, muscular frame Has good posture W omen have an hour-glass figure Men have a more square shape

Y O U R C H A L L E N G E S

If you’re a mesomorph, you’re probably compact and naturally lean with little effort, so consider yourself lucky. Y ou respond well to exercise but you are more than likely to lose and gain weight fairly easily. Y our challenge is to approach your workout with moderation and be careful not to keep pushing your body too hard when at the top of your game, as this can result in injury and overtraining. A moderate eating plan and consistency with your activity levels will produce the best set of results.

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HA T W ORKS F O R Y O U oman 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.

Men and women who have sufficient amounts of muscle for their frames and want to develop strength should use very heavy weights, with a rep range of between 1 and 5 recommended. Explosive training or plyometrics can be incorporated into the workout of a mesomorph.

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D ON ’ T GO TO GY M TO L OS E WEIGHT; IN S TEA D GO THER E WITH THE GOA L IN M IN D OF B EC OM IN G M OR E HEA L THY A N D EN J OY IN G THE P ER K S OF HA V IN G FU N A N D TR A N S FOR M IN G.

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WHA T IS R P E? Cabral explains that RP E 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. “Y ou simply evaluate, using a scale from 1-10, how hard you’re working based on how out of breath you are.” The RP E L evels explained:

Level 1 2

3 4 5 6

7

8 9

10

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This is the feeling you would have when getting ready for work in the morning or while getting dressed. Y our breathing is not elevated and you will rarely experience this level during a workout.

Y ou 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. Y our 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. Y our breathing is deep and you are aware of it.

Exercising vigorously. There is a definite feeling of fatigue and your breathing is deep. Y ou 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. Y our breathing is very deep. Y ou 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. Y ou 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 b eing ho nest w ith yo urself , and b y understanding yo ur b o dy type, yo u are ab le to m anage yo ur ex pectatio ns.

Cab ral adds that it is im po rtant to set realistic go als w hen it co m es to yo ur b o dy type and shape. By setting realistic and o b tainab le go als, yo u w ill b e m o tiv ated b y reaching yo ur fi rst set o f go als, giv ing yo u the driv e to carry o n w o rk ing hard to w ards the nex t go al. So learn to w o rk w ith w hat yo u’ v e go t, as no am o unt o f training, dieting o r surgery is go ing to change the b o dy type yo u w ere b o rn w ith.

G E T T IN G

ST A R T E D :

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 ways you can remain focused and motivated over a long period of time are: 1 2

Y ou don’t watch your weight as a measurable goal.

Y ou never over-train and all workouts are in the correct z one and within your limits.

3 Y ou have a good understanding of why you want to exercise and do not let daily issues influence this.

4 Y ou book your exercise routines a week in advance in order to make sure you stick to your exercise commitments.

5 Y ou accept your body type and capabilities.

6 Y ou feel a sense of ease knowing what the workout entails before it even begins.

7 Y ou have a medical assessment annually in order to stay up to date with your health.

8 Y ou arrive with the right attitude and enjoy your workout.

9 Y ou enter the occasional race without trying to beat your personal best all the time.

10 Y ou know that exercise is a way of life. J ust like brushing your teeth, if you don’t do it there will be consequences.

11 Y ou 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.

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FIN D IN G THE rig h t e x e rc is e FOR Y OU “I am not a believer that personalities play a major role in the exercise or daily activities you wish to partake 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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Spor ts Specifi c

Pow

er

Strength and Condit ionin g and Interv al

Assessme nt, Cardiac Z one , Stabil isers, Fex ib ility

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

L E V E L 1:

• As sessment – B eing tested will give you an overall view of your health status and help track your progress and results from start to finish.

• Cardio Zo ne – Ca rdio 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.

• Flexibility – F lexibility is essential for movement of the body. There are various methods that can be used, namely static, nerve, ballistic, P roprioceptive Neuromuscular Facilitation (P NF) and dynamic. P NF 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.

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S tabilisers – the stab ilising and m o b ilising m uscles play a v ital ro le in the m o v em ent and stab ility o f all j o ints in the b o dy. If yo u lack any strength o r m uscle activ atio n in this departm ent, yo ur po sture is go ing to deterio rate and yo ur stab ilisers w ill b eco m e w eak er, w hich can result in inj ury as w ell as alignm ent and po sture pro b lem s. A so ccer player k ick ing a b all is a go o d ex am ple o f the use o f stab ilising and m o b ilising m uscles. Disciplines include: yo ga, pilates, w ak eb o arding, sk iing, w ind surfi ng, k ite surfi ng, paddling, ro w ing, ho ck ey, so ccer and ev en w alk ing the do g. This k ind o f ex ercise can b e do ne b y any b o dy type, b ut it is im po rtant to pay attentio n to the prescrib ed reco m m endatio ns f o r yo ur b o dy type.

L evel 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.

L E V E L2 :

• S trength and Conditioning – Th is is 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.

• Int erval Training – This can be defined as alternating between high-speed intensity and lowspeed, short recovery periods.

It’s best to have an adequate cardio base before you start interval training. There are a 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 & m esomorph body types.

L E V E L3

:

• Power – T his involves explosive lifting using low reps and heavy weights. These movements can include the clean, the clean jerk, the hang clean, the hang snatch, dumbbell alternate foot jerks, kettle bell training and the push-press. W hen performing these movements, it is important to choose weights that are manageable and suitable for your age and body’s capabilities. P ower training is suitable for any body type, but once again recommendations will need to be adhered to in order to maximise results.

L E V E L 4 :

• S ports S pecifi c – 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.

• Functional Training – T his 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 proprioception. P roprioception is your body’s ability to find equilibrium on an uneven plateau.

Functional training is therefore recommended for all types of bodies.

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TR A C K IN G M EA S U R EM EN TS , not w e ig h t Cho lestero l

!

he idea, says Cabral, is to change your mindset 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.

Y our 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. Y our neck, right contacted bicep and calve should all be the same siz e. In women you often find that the neck and bicep are the same and genetically the calf is oversiz ed. 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 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.

Do ub le Pro duct Double product is an indication of the body’s 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

Blo o d Gluco se G lucose is a simple sugar found in certain foods, especially fruits. The measuring of blood glucose is an important test in diabetes and other disorders.

G lucose is the main type of sugar in the blood and is the major source of energy for the body’s cells. G lucose comes from the foods we eat, or the body can make it from other substances.

G lucose is carried to the cells through the bloodstream.

Several hormones, including insulin, control glucose levels in the blood.

Blo o d pressure B lood 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 siz e 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.

The normal response to exercise is for systolic pressure to go up and diastolic pressure to go down.

The ab o v e testing can b e do ne at yo ur lo cal chem ist, clinic o r do cto r.

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N E C K

M E N A N D W O M E N P lace the tape 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 T H IG H

M E N A ND W OM E N L ocate the largest portion of your thigh. W rap 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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m

e as ure

No abo em but

te: Waist m easurem ent is tak en v e the b elly b utto n, no t o n it, and hip asurem ent is tak en b elo w the b elly to n, at the po int w here they’ re w idest.

B U ST W

OM E N P lace the tape measure around your body, just under your breasts. K eep your arms down at your side. Make sure the tape measure remains horiz ontal. Check the measurement.

C A LF M USC LE S: M E N A N D W OM E N 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.

M E N Raise your arms slightly. Have a friend place the tape measure high under your arms around the widest part of your chest. B ring the other end of the tape to z ero 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. P ull 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.

B I C E P : M E N A N D W OM E N Y ou want to measure the highest peak on the bicep muscle and the lowest peak on the tricep muscle. Y ou 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.

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MONTH 1 NECK BUST

WAIST HIPS THIGH L EFT ( 20cm

f ro m

to p o f k nee)

THIGH RIGHT ( 20cm

f ro m

to p o f k nee)

CONTRACTED BICEP L EFT CONTRACTED BICEP RIGHT CAL F L EFT CAL F RIGHT BL OOD GL UCOSE 3, 2 - 5, 8 No rm al

CHOL ESTROL

4, 1 - 5, 2 No rm al

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MONTH 2

MONTH 3

MONTH 4

MONTH 5

MONTH 6

MONTH 7

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Y OU R

5

A D A Y WOR K OU T P L A N

!

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!

B y 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. B est of all, the only fitness equipment you need is a broomstick!

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Y our essential ex ercise m ov es for a healthy, activ e life

Torso rotation with reverse lunge Stand w ith yo ur f eet slightly w ider than sho ulder- w idth apart; b end k nees slightly.

Place a b ro o m stick o n yo ur sho ulders, suppo rted b y yo ur hands. Ensure that yo ur chin is up, w ith yo ur chest o ut, and elb o w s are directly under the b ro o m . Ro tate yo ur to rso f ro m lef t to right, k eeping yo ur hips statio nary at all tim es. Wo rk w ithin yo ur co m f o rt z o ne; do n’ t o v erdo the m o v em ent, to av o id inj ury.

As yo u return to the starting po sitio n, perf o rm yo ur lunge b y stepping b ack w ard, chin up, and b ending the b ack k nee to w ards the gro und.

Then return to the starting po sitio n. Perf o rm tw o lunges to ev ery tw o ro tatio ns. Do three sets o f 10.

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S houlder rotation with a sq uat Place yo ur hands o n the b ro o m stick , w ith the b ro o m directly in f ro nt o f yo u, and m o v e yo ur hands all the w ay to the end o f the b ro o m , k eeping yo ur arm s straight. Begin the m o v em ent at w aist height, then raise yo ur arm s and ro tate the b ro o m stick o v er yo ur head, until it m ak es co ntact w ith yo ur b um . Slo w ly return the stick to the starting po sitio n. Once at the starting po sitio n, perf o rm a sq uat b y pushing yo ur hips b ack and b ending yo ur k nees, ensuring that yo ur k nees do no t ex tend o v er yo ur to es. If yo ur sho ulder fl ex ib ility is restricted, m o v e the b ro o m as f ar as yo u can go , pro gressing a little f urther each w eek . If yo u hav e a sho ulder inj ury, rather av o id this m o v em ent. Do three sets o f 10.

Forward and reverse crunch Begin b y lying fl at o n yo ur b ack o n the gro und, w ith yo ur legs stretched o ut in f ro nt o f yo u. Ho ld the stick sho ulder- w idth apart, then raise it ab o v e the eye line.

Sim ultaneo usly b end yo ur legs and raise them to w ards yo ur chest w hile do ing a situp. Fo cus o n b ringing the b ar to yo ur f eet, then return to the starting po sitio n. Do three sets o f 15.

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Good morning with forward lunge press Standing w ith yo ur f eet slightly w ider than sho ulder- w idth apart, b end yo ur k nees slightly. Place the b ro o m stick o n yo ur sho ulders, suppo rted b y yo ur hands. Ensure that yo ur chin is up, w ith yo ur chest o ut, and elb o w s are directly under the b ro o m .

Push yo ur b um b ack and lo w er yo ur chest until it’ s parallel to the gro und – o r as f ar as yo u can go w itho ut arching yo ur b ack . K eeping yo ur head up, lo o k ahead o f yo u and transf er the w eight f ro m yo ur to es to yo ur heels. Return to the starting po sitio n, then lunge f o rw ard w ith yo ur right leg. While yo u are in the lunge po sitio n, push the b ro o m up ab o v e yo ur sho ulders and lo w er. Step b ack and then lunge w ith yo ur lef t leg, pressing the b ro o m o v erhead b ef o re stepping b ack to the starting po sitio n. Do three sets o f 10.

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Dynamic hamstring and rear deltoid stretch Standing w ith yo ur f eet hip- w idth apart, place the b ro o m stick b ehind yo ur b ack . Bend yo ur k nees and b ack b y sliding the b ro o m do w n the b ack o f yo ur legs and sto pping j ust b elo w the k nees; then b end yo ur k nees and straighten repeatedly.

K eep the b ro o m in the sam e po sitio n and against b o th legs. As and w hen yo ur fl ex ib ility im pro v es, gradually m o v e the b ro o m stick do w n to w ards yo ur heels. L o o k straight ahead to av o id o v erstim ulatio n o f the central nerv o us system . Af ter a f ew seco nds, return to the standing po sitio n and repeat. Do three sets o f 15.

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C HOOS E TO L IV E WEL L ellness 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.

Over the past year Longevity has been working in partnership with Nestlé, to facilitate the W ellU p programme, which ensures significant loss in weight and inches, improvement in fitness, health and general psychological wellness.

In this booklet you will find a chronicle of our journey with a group of 12 participants who joined the programme mostly technically obese and have since shed significant weight and inches. This guide has been designed to provide you with the helpful guidelines, inspiration and lessons we learned during the challenge from their individual experiences, which you can also apply to your own daily life.

The W ellU p® Challenge is not about shortterm dieting and exercise to yield quick results, a “boot camp”, or a reality weight-loss programme with incentives and priz es.

W ellU p® is unique in that it is the only professionally-supported educational programme over a nine-month period aimed at helping participants make meaningful changes to their lifestyle habits.

W e don’t support fad dieting or shortterm results, as scientific research has proven repeatedly the only way you will lose weight and maintain that weight loss result is if you change your long-term eating habits and adopt an eating and exercise lifestyle that is realistic

T h e Longevity e d i t ori a l t e a m w ith W e ll U p p a rt i c i p a n t s : S a m a n th a ( Longevity) , D e n is e , G is e le ( Longevity) a n d R e n e e .

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and one you can fit into your daily life. So many people go on fad diets lose weight only to find it comes back and more, after they stop following the specified and often unrealistic dietary guidelines of these fads.

This is the second year the W ellU p Challenge has been running and the results speak for themselves. W ith the help of our fantastic panel of specialists and using new devices such as the P ebble that helps monitor exercise and calories, as well as the creation of a special W hatsApp support group, the 2014 W ellU p group were active at communicating with the specialists and each other and combined lost a whopping total of 132kgs and 116,2cm over the last nine months.

Aside from the tremendous sense of achievement our participants have felt in losing the weight and inches, most importantly they are all feeling and looking so much healthier.

This after all is the most important outcome – a harmony between the mind and body and a feeling of general wellbeing.

Gisè le Wertheim Aym é s Chief Edito rial Of fi cer L o ngev ity W

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