Category: Nutrition

ACHIEVING YOUR NEW YEAR’S RESOLUTIONS WITH FUTURELIFE®

BY: Bianca Tromp   /   DATE: January 2020

DATE OF NEXT REVIEW: January 2023

 

We all fall under the pressure of new year’s resolutions. Terms like new year, new me come to mind. These resolutions often comprise of healthy eating behaviour and physical activity goals. We are however often left disappointed when we set unrealistic goals which we realize we fall short of before the first quarter of the year is over. We feel frustrated and can then easily throw in the towel.

 

Don’t get me wrong, there is nothing wrong with setting personal goals and doing your utmost to achieve them, but we must be SMART about setting these goals to avoid disappointment. Yes, we are going back to basics, how to set goals the SMART way:

S: specific. Set goals and deadlines that are direct and detailed. E.g. “this year I will run my first half marathon in April”.

M: measurable. Set goals that can be measured. This way you can track your performance. Break a big goal up into smaller, measurable goals.

A: attainable. Be sure that your goal is realistic and that you have the resources to obtain it.

R: relevant. Set goals that are in line with your overall life plan.

T: time – based. Goals should have deadlines.

 

Reaching your physical activity and healthy eating goals can be intimidating. Here are some SMART goals that are perfect to achieve your physical activity and nutrition resolutions:

 

Incorporate protein in all your meals and snacks

A diet providing adequate amounts of protein holds many benefits. Not only does protein aid in muscle building and recovery post workout, protein can also aid in weight loss. Including protein in most of your daily meals and snacks can help curb your appetite aiding in weight loss, especially fat loss while maintaining and even improving lean muscle mass[1]. There are many sources of protein to suit every meal and snack during the day. Include low fat dairy products, beans, nuts, legumes, soy, eggs, fish, meat and chicken to reap all the benefits of a high protein diet.

 

 

Don’t skip breakfast

Breakfast is the easiest meal to prepare, and if done correctly, can contribute the bulk of your daily vitamin, mineral, fibre and protein requirements. Consuming protein during breakfast has shown to increase satiety throughout the entire day, therefore aiding in weight loss[2].  FUTURELIFE® offers a variety of high protein breakfast options. To view the entire range of FUTURELIFE® products visit www.futurelife.co.za

 

Eat appropriately before and during exercise

Reaching your fitness goals can be greatly affected by your nutrition choices pre-, during and post workout. The protein content and glycaemic index (GI) of these meals and snacks are very important to ensure that you obtain your desired outcome. To learn more read the article “nutrition before, during and after running applicable from novice to elite” on our website.

 

Keep hydrated

Keeping hydrated is not only important when you are exercising, but throughout your entire day. Including 6-8 glasses of fluid is the general aim, and although this does not have to consist solely of plain water, ensure that you do not include sugar sweetened beverages regularly. Sugar sweetened beverages contain more sugar than you might think, contributing to weight gain, uncontrolled energy spikes- leading to consequent energy lows- and even tooth decay. Rather include sugar-free alternatives or flavour your water at home with freshly cut fruits like lemon or strawberries.

 

Include unrefined carbohydrates daily

Yes, carbohydrates can be healthy, and a balanced diet should consist of unrefined carbohydrates. Basically, when the fibre component of grains is removed these grains become refined. The consumption of big amounts of refined carbohydrates daily can lead to weight gain, heart disease and diabetes. However, high intake of unrefined, fibre rich carbohydrates have shown a protective effect against these conditions[3]. Unrefined carbohydrates include whole grains like whole wheat, brown rice, popcorn, oats and whole grain breads, legumes including lentils and beans and fruits and vegetables.

 

Move more

Physical activity has numerous health benefits including weight management and disease risk reduction but changing from a couch potato to a fitness guru can be very intimidating. Find a physical activity that you enjoy and start off slowly. Then set weekly goals that are SMART. It is recommended that we should do 150 minutes of moderate intensity activity every week[4]. By spreading 150 minutes of physical activity throughout your week, it already seems more achievable. This means that you will need to exercise for about 30 minutes a day for five days a week. Moderate intensity activity requires your heart rate and breathing to accelerate. Typical activities include brisk walking, dancing, aerobics and gardening.

 

Conclusion

Physical activity and healthy eating habits work hand-in-hand to help you reach your health and fitness goals. By setting SMART new year’s resolutions you will be able to stay motivated in reaching these goals. Include at least 150 minutes of moderate intensity exercise and fuel your body with superior nutrition to make 2020 your year!

 

REFERENCES

  1. Phillips MS, Chevalier S and Leidy HJ. 2016. Protein “requirements” beyond the RDA: implications for optimizing health. Physiol. Nutr. Metab. 41: 565–572. http://dx.doi.org/10.1139/apnm-2015-0550
  2. Gwin JA and Leidy HJ. 2018. A Review of the Evidence Surrounding the Effects of Breakfast Consumption on Mechanisms of Weight Management. Advances in Nutrition 9(16):717-725. https://dx.doi.org/10.1093%2Fadvances%2Fnmy047
  3. Pallazola VA et al. 2019. A Clinician’s Guide to Healthy Eating for Cardiovascular Disease Prevention. Mayo clinic Proceedings 3(3):251-267. https://doi.org/10.1016/j.mayocpiqo.2019.05.001
  4. American Heart Association (https://www.heart.org/)

HEALTHY LUNCHBOXES FOR THE WHOLE FAMILY

BY: Elizda Hanekom /   DATE: January 2020

The holidays have sadly come to an abrupt end and its back-to-school. When it comes to lunchboxes, we often need a little extra inspiration. I’m not sure about you, but with all that life brings, my creativity in the lunchbox department sometimes takes a back seat. This article will help bring the jazz back into your lunchboxes whilst ensuring they are healthy options.

 

THE IMPORTANCE OF HEALTHY EATING FOR THE WHOLE FAMILY

Eating healthy, balanced meals has countless benefits. It helps with weight management, keeping blood glucose levels stable, it provides sustained energy levels and better concentration which lead to increased productivity. It can help decrease the risk of diseases, provides a stronger immune response and helps control hormones as well as better one’s mood1-3. So, packing the correct foods can help your kids perform better academically and on the field. It can help keep hard-working dads focused at work and it can help mom have enough energy to juggle all her tasks.

 

  1. Pack a healthy lunchbox

The key for this to work is planning.  The quote by Benjamin Franklin comes to mind: “If you fail to plan, you plan to fail.”

  • Get equipped: Get the right sized lunchbox containers for meals and snacks. Get a small cooler box (foil lined and practical) and a slim icepack. Get a quality water bottle to ensure your family is drinking enough water throughout the day. They should be aiming for 8 glasses per day. Infuse their water with lemon, mint, cucumber, ginger or fresh fruit pieces if they have difficulty drinking enough water.
  • Plan, plan, plan: Plan meals for the week. Make enough food so that you can pack left overs for them the following day. This will not only save you money but will make things a lot easier for yourself. If cooking during the week is a big no-no then bulk-cook over the weekend and store in the fridge / freezer.
  • Go shopping: Create a shopping list of all the ingredients & snacks you’ll need to buy to make lunch box packing a breeze. Prepack snacks into little bags or lunch boxes. Prepacking snacks will help save time and help decrease food wastage.
  • Pack enough: This will help decrease dad or the kid’s temptation to buy something. They should be eating a small meal every 2-3 hours (mid-morning snack, lunch and afternoon snack). Encourage them to drink lots of water.

 

 

 

  1. The Importance of all the Food Groups

As parents we want the best for our families, therefore knowing why we pack certain things is of utmost importance. It is also imperative to note that it doesn’t have to be boring to be healthy. Let’s take a closer look at the different food groups.

  • Carbohydrates: this food group is our body’s main energy source, providing energy for your children to concentrate at school as well as to excel in sports. Choosing low GI options which provides us with slow sustained energy which means dad will be more productive at work too2. Low GI options also keep us fuller for longer, which is great for moms on-the go. When looking at carbohydrates we also want to choose options that are higher in fibre, these also help keep us fuller for longer but more importantly fibre helps promote digestive health. Not sure what to choose? Make the easy swop from white options to brown for example white bread, pasta and rice can be swopped for brown options. FUTURELIFE® High Protein Bread Range (Brown Bread, Oats & Honey Flavoured Brown Bread and Ancient Grain Brown Bread) are all excellent low GI options that are high in dietary fibre.

 

  • Protein: is essential for many functions within the body but most notably it plays a role in muscle repair and growth3. We get 2 sources of protein namely plant and animal sources. It is important to be aware that while animal proteins may be high quality, they are often high fat. Lower fat options should be prioritised. Here are a few options below:
  • Animal protein: Skinless chicken or turkey, tuna, hake, trout, salmon, pork without fat rind, fresh ham, red meat (visible fat cut off before cooking), lean mince, dairy and eggs.
  • Plant protein: Soy, beans, split peas, chickpeas and lentils.

 

  • Fat: fat plays an important role in the absorption and transportation of fat-soluble vitamins, protection of organs and helps with brain development3. Healthy fats are also good for our hair, skin and nails. It is however important to note that it is a very energy dense macronutrient and therefore excessive intake can lead to weight gain. While fat requirements differ for different age groups, the major fat sources in the diet should be unsaturated, coming mostly from plant sources. These are considered our “healthy fats” because as they play an important role in heart health. Omega-3 fatty acids also provide many health promoting benefits and are important for maintaining your child’s overall health. Omega-3s are especially beneficial for children’s brain health. They may also aid sleep quality and reduce symptoms of ADHD and asthma4.

 

  • Vitamins and minerals: these fall under a group called micronutrients meaning the body requires these in small amounts daily for many necessary functions3. Pay special attention to fruit and vegetable intake, making sure that you eat 5 or more servings per day. Fruit and vegetables are rich sources of micronutrients. Ensure that you vary your choices of fruit and vegetables, choosing different colour options as far as possible as different colours usually play different roles in your body.

 

  1. What is in a healthy lunchbox?

Try pack something from each of the food-groups in the right portions; the plate model may help with portion control if you are unsure.

  • Fruit: fresh apples, banana, strawberries, grapes, naartjies, nectarines, berries, cubed watermelon
  • Vegetables: carrot/cucumber/bell pepper/ celery sticks, salad veggies (cherry tomatoes, lettuce, snap peas etc.)
  • Grains or Starches: wraps, whole-wheat or low GI bread, whole-wheat wraps/pita’s, brown rice, couscous, brown pasta, quinoa etc.
  • Protein: grilled chicken strips, cheese, boiled egg, tuna, steak strips, feta, lean mince, fish cakes, cottage cheese.
  • Dairy: low fat yogurt, milk, drinking yogurt.
  • Fat: homemade salad dressing with a healthy oil such as olive or avocado oil, nuts, seeds, lite mayonnaise, hummus.

 

  1. Healthy snack options

Packing healthy snacks is important to maintain energy levels and prevent overeating later in the day. This will also help decrease your child’s urge to buy something unhealthy from the tuckshop.

Here are a few healthy snack options:

  • Fruit: Fresh, whole fruit or in tubs, dried fruit, fruit rolls (no added sugar)
  • Nuts: roasted, unsalted about 30g, trail mixes
  • Lean biltong 30-50g, air popped popcorn
  • Whole-wheat crackers with cottage cheese, sugar free peanut butter, smashed avocado
  • Dairy: low fat or fat free milk, yoghurt (100g)
  • Veggies dipped in hummus, cottage cheese
  • FUTURELIFE® High Protein SmartBar, FUTURELIFE® High Protein LITE SmartBar, FUTURELIFE® Crunch Bar
  • Bran/Carrot and Pecan/Savory Muffin

 

An example of a healthy lunchbox with an item from each food group and including snacks would look something like this:

  • Lunch: 2 slices low GI Brown Bread (grains/starches) with grilled chicken (protein) and Lite Mayo (fat), with tomato, lettuce and peppadew (vegetables)
  • Snacks: 100g Low Fat yoghurt tub, (dairy) Small plum, small banana (fruit – different colours), 30g unsalted, roasted almonds (healthy fats)

 

CONCLUSION

Packing healthy lunchboxes should no longer be a headache for parents.  Remember to plan ahead, prepack snacks over the weekend and buy healthy options to keep things interesting. Don’t be scared to get creative, the family will love it.

WHERE DOES FUTURELIFE® FIT IN?

FUTURELIFE® ENERGIZE® offers on-the-go nutrition in a simple, ready to eat format suitable for the whole family.  A true innovation with first to retail technology, our dual pouch technology keeps the purified water and nutrient dense powder separate. By squeezing and popping the internal seal, the powder and water mix to create an instant whole grain meal that is high in Energy, Dietary Fibre and a source of Protein.

Key features:

·         High in Dietary Fibre

·         Source of Protein

·         High in 19 Vitamins and Minerals

·         High in Omega 3

 

FUTURELIFE® ENERGIZE® is the ideal quick, on-the go option for kids after school or even during the day. Parents will also enjoy the convenience of this product while running between meetings or errands. Add this to your shopping list, you won’t regret it.

 

 

REFERENCES

  1. Butler, N. (2018, June 26). What are the benefits of Healthy Eating. Retrieved from Medical News Today: https://www.medicalnewstoday.com/articles/322268.php
  2. Glycemic Index Foundation. (n.d.). Retrieved from GIFSA: http://www.gifoundation.com/
  3. Mahan, L., Escott-Stump, S., & Raymond, J. (2012). Krause’s Food & the Nutrition Care Process 13th Edition. Elsivier.
  4. Link, R. (2019, October 9). Should kids take Omega-3 Supplements. Retrieved from Healthline: https://www.healthline.com/nutrition/omega-3-for-kids

TIPS FOR TRAVELLING HEALTHY THESE HOLIDAYS

BY: Lara De Santana (Reviewed by Sonal Ratan)   /   DATE: November 2019

 

While many of us mistakenly see the holiday season as a time for indulgence, our waistlines and hips ‘shake’ at the thought! This needn’t be the case.

 

Here are a few practical tips on getting the most from these holidays while still enjoying the festivities:

 

HEALTHY EATING WHILE TRAVELLING

  1. Pack ‘Padkos’! Try packing food for the trip the day before when you aren’t hungry as you’ll tend to pack healthier options opposed to getting hungry enroute and stopping for takeout or sweets.
  2. Make your own put-together trail mix. Raw, organic cashews and other nuts mixed with some dried fruits and FUTURELIFE® CRUNCH Smart food™- this will help you feel like you’re eating something of substance while you travel.
  3. Choose healthy foods, like a sandwich or fruit, and don’t include packets of sauces or salad dressings. The more of your own food you can bring while traveling, the healthier you’ll remain on your trips.
  4. Try to get a hotel room with a kitchenette or self-service. On your trip down you can stop off and stock up on local fresh fruits as well as healthy ingredients for your meals ahead.
  5. Scout and plan ahead via the internet to determine where there might be restaurants at your destination and plan ahead for the healthier options. Let your relatives know what type of foods you’re used to and help influence them into healthier options.
  6. Follow a meal plan- this can help guide you in terms of groceries to buy for your trip and helps ensure you don’t overindulge.

 

STAYING ILL-FREE

  1. Drinking water: If you’ve decided to go all ‘Eat, Pray, Love’ this holiday and you’re not sure about the safety of what you’re consuming, rather avoid tap water and stick to bottled drinks. Remember to also avoid the ice.
  2. Beware of Beer and Wine: Their alcohol content may differ from those in South Africa, and they may say German beer doesn’t give you a hangover, they lied.
  3. Go easy on fat and sugar: Being on holiday isn’t an excuse to binge and these often cause indigestion too.
  4. Avoid Spicy food: if you know your stomach can’t usually tolerate it, rather avoid it, you don’t want to ruin your trip with heartburn and frequent loo visits.
  5. Take a familiar go-to food with on your travels: FUTURELIFE® pre-portioned sachets are great here, not only can you just mix it with some bottled water and you’re good to go, they also pack in your bags easily.

 

KEEPING FIT ON HOLIDAY

No one goes on holiday with the hopes of spending hours in the gym but remember to take along running shoes and exercise clothing. A walk or run on the beach is a great way to spend some quality time with your partner.

 

Sightseeing by foot is a great way of making sure you don’t miss anything, it really gives you a different feel about a country when you on the streets as a pose to seeing it through a bus window.

 

Book an active holiday: climbing Table Mountain, snowboarding in Austria, cycling in Amsterdam, walking in New Zealand, surfing in Hawaii. There are so many options.

 

Take every opportunity to work off those kilojoules: dance the night away in a salsa bar, take on-foot shopping sprees in Dubai’s malls or even go kayaking down the river, and never forget to include small things such as using stairs where possible.

 

GETTING IN YOUR VITAMINS AND MINERALS

During the Festive season, South Africans are known for their protein rich meals in the forms of braais, potjies, turkey, pork etc. to the detriment of salads, fruit and vegetables.

  • Try including a few side orders of salads and cold vegetables with your main meals
  • Substitute the pudding with fruit salad
  • Include fruits and frozen yoghurt throughout the day as a refreshing nutrient dense snack
  • Ensure you have a balanced breakfast (such as FUTURELIFE®), this will prevent you from overeating later and will help you choose healthier options around your other meals

 

Lastly, remember to disconnect from home and work- put those phones, tablets and laptops in the safe and keep them there. When planning your holiday keep in mind that it takes on average 4 days to unwind so it should preferably be longer than this.

 

 

 

HABITS TO HELP KEEP THE FESTIVE BULGE AWAY

BY: Elizda Hanekom /   DATE: November 2019

DATE OF NEXT REVIEW: June 2021

 

With the festivities in near sight, work becomes less, and the holidays we have so been looking forward to finally become a reality. We are ready for a season of delicious foods, drinks and overindulgence as we relax with family and celebrate Christmas and New Year. While treats and special occasion foods can add variety and enjoyment to our diets, these diet changes eventually add up and before we know it our clothes seem to fit tighter and we seem a little bigger. That doesn’t have to be the case this year – with a little bit of focus and planning you can keep the festive bulge away.

 

CELEBRATION STATION

Food plays an important and necessary part of our lives. We eat food for many different reasons, not just because it is delicious. Food brings happiness, it unites people and is often used in celebrations. Food gives us common ground, it is cultural and is traditional1. The smell of food is also so powerful in that it can bring back memories or events from the past. Enjoying food with loved ones is a celebration we just need to do so with mindfulness.

 

  1. Plan your drinks

Alcohol is high in calories, too many calories will result in weight gain. Plan during the holiday season or before arriving at a dinner party. Here are a few strategies1,2:

  • Allow yourself to have your first drink at a certain time – let’s say you don’t drink before 18H00.
  • Have your first drink when dinner is served – often we mindlessly sip on our drinks while chatting away with friends and family and before you know it half the bottle of wine is done, and you haven’t even had dinner yet.
  • Only top up your drink once it is done – this helps you keep track of what you have consumed.
  • Set a limit for yourself before arriving and stick to it.
  • Alternate your alcoholic drinks with diluted fruit juice, water, soda water or diet soft drinks.
  • To keep your sugar intake down, switch sugar sweetened drinks for diet options, or better still, water.
  • Lastly you can choose alcoholic beverages that are lower in calories like whiskey and water and wine vs. ciders and cocktails3.

 

  1. Eat before going out

There is nothing worse than pitching at a function with a growling tummy. If the food is served late you will want to dish up double the amount and if finger foods are served you will fall into the trap too. The temptation to shove lots of yummy treats into your mouth is just too hard to resist2. Drink a glass of water and eat something small before heading out. A meal that contains protein will help keep you fuller for longer. Have a small yoghurt, a FUTURELIFE® High Protein LITE SmartBar, 30g lean biltong, a handful of nuts or a slice of a low GI bread such as FUTURELIFE® Smart Bread™ with peanut butter.

 

  1. Not all finger foods are created equal

Having a strategy when it comes to platters will help you keep your calories on track.

  • Look for platter options that contain lean proteins, such as meat balls, chicken, prawns, lean meat skewers, sushi and frittata2.
  • If choosing fried and pastry options do so with caution.
  • Choose veggie options and healthy dips such as hummus.
  • If cheese is your thing, focus on quality rather than quantity, and consciously cut thin slices. Cheese is highin calories. Choose whole-wheat crackers and have half at a time.

 

  1. Restaurant picks

Often restaurant dishes portions are massive. We can easily eat our whole day’s calorie content in one sitting. Eating out can still be enjoyed – just make a few adjustments3:

  • Stick to one to two courses that’s more than enough. It would be even better to have a main and share the starter or dessert.
  • Choose lean meat options and a salad or veggies, skip the chips.
  • Choose smart sides: steamed rice, baked potato, stir fry veggies.
  • Take your sauces on the side, this includes salad dressing.
  • If taking a pasta choose one that isn’t cream based, example tomato-based option.
  • Order a salad with your pizza, eat half and the rest can be taken home.
  • If having a burger, eat only half the bun and take a smart side.
  • Choose grilled options without a batter.

 

  1. Portion control

All foods can fit if correct portion control is implemented every day.  There are many tools that teach us about portion control. Follow this link for more details: http://futurelife.co.za/all-about-portion-control/. Other useful tips include dishing into a small plate, don’t have seconds and stop eating when you are full.

 

  1. Desserts for the win

If you have a sweet tooth, that’s fine, don’t deprive yourself perhaps offer to share or have a smaller portion. If you have a choice choose fruit-based options such as fruit salad or sorbet5. Added sugars in foods are a source of “empty calories”, they provide us with energy but offer minimal nutritional health benefits.

 

CONCLUSION

Applying a few new nutrition tactics can help you keep your groove these holidays. Small changes are a great start and before you know it, you will have learnt some healthy habits that will help you enter the new year feeling great. The best part of it all is that these habits will become a part of your everyday life and you can enjoy moments and food without too much to worry.

WHERE DOES FUTURELIFE® FIT IN?

The FUTURELIFE® range has something for everyone. Most products contain a functional ingredient and are high in energy, protein, vitamins, minerals, omega-3 and fibre – sounds super? Visit http://www.futurelife.co.za for more information.

 

 

 

 

 

 

 

 

 

 

REFERENCES

 

x

1. Teacher Link. [Online]. [cited 2018 June 28. Available from: http://teacherlink.ed.usu.edu/tlresources/units/Byrnes-celebrations/FOOD.html.
2. Bowden J. The Conversation. [Online]. [cited 2018 June 28. Available from: https://theconversation.com/festive-season-survival-tips-for-healthy-eating-70138.
3. Mahan LK, Escott-Stump S, Raymond JL, Krause MV. Krause’s Food, Nutrition, & Diet Therapy. 13th ed. Elsievier , editor.: Elsevier Health Sciences; 2010.
4. van der Borek A. Readers Digest. [Online]. [cited 2018 June 28. Available from: http://www.besthealthmag.ca/best-eats/healthy-eating/8-tips-for-eating-healthy-at-restaurants/view-all/.
5. Spice for Life. [Online]. [cited 2018 June 28. Available from: http://spice4life.co.za/healthy_living/healthy-eating-tips-see-you-through-festive-season/.

x

 

 

THE HYPE AROUND COLLAGEN

BY: Elizda Hanekom /   DATE: October 2019

DATE OF NEXT REVIEW: October 2023

 

We are our own worst critic is a popular saying that comes to mind. We are willing to do absolutely everything to help us look and feel better, no wonder the health and beauty industry is booming. With countless beauty ingredients found in every form possible it’s important to know what the research says. When thinking about collagen you find it in powder, gummies, tablets, bars, drinks and even in chocolates but what is collagen anyway and why is there such a hype around it?

 

COLLAGEN 101

Collagen is the most abundant protein found in our bodies making up around 30% of total protein content1,2. It plays a key role in several biological functions, one being to provide structural support for skin, cartilage and bones3. That’s why collagen has been found to do wonders for our hair, skin, nails and joints. Our bodies create collagen naturally but as we age the production of collagen slows down. Overtime our skins ability to bounce back, a process in the cell called “elasticity” decreases and in turn wrinkles begin to form3. This process usually begins when we are around the age of 30 and accelerates into our 40’s – which leads to the visual and noticeable signs of aging. Collagen loss is a natural process that occurs but factors such as pollution, exposure to UV and lifestyle choices such as smoking can lead to early and more prominent signs of ageing1.

 

BENEFITS OF COLLAGEN

Consuming collagen has an array of health benefits ranging from joint health to improving overall skin health. Let’s take a closer look at some of the benefits.

 

  1. Beauty form within

To have beautiful skin on the outside we need a healthy foundation on the inside. Collagen makes up a massive structural component of the skin, about 80% of its dry weight4. Skin properties can be affected by both endogenous and environmental factors such as ageing, hormones, ultraviolet radiation and nutrition2-4. Several studies have shown that collagen helps to strengthen skin, benefiting elasticity and skin hydration1,4. Bioactive Collagen Peptides have specifically shown to help slow the ageing process of the skin by reducing wrinkles and dryness which in turn results in smoother skin4. Bioactive Collagen Peptides also help improve the structure of the skin’s surface, decrease cellulite and help improve nail health with faster growing nails and less chipping of the fingernails4,5. The studies above used 2.5 to 5g of collagen per day to achieve these positive results3,4. I’m surely convinced, but if you aren’t convinced yet, continue reading.

  1. Joint & Bone Health

Collagen is the key structural component of cartilage tissue and preserving sufficient levels is essential to help maintain healthy and flexible joints.  Studies have shown that collagen can help decrease the risk of developing degenerative joint disorders, help decrease and support joint pain and decrease inflammation6. Studies suggest that a dosage of 8-12 grams daily can show positive results2,3.

 

Bones are made up mostly of collagen, about 90% of our organic bone mass contains collagen. Collagen contributes to bone density and the prevention of fractures; it also contributes to bone strength and flexibility. With age or certain lifestyle choices, bones can deteriorate. Supplementing with collagen can help increase bone mineral density, decrease bone deterioration and reduce the risk of bone disorders such as osteoporosis2,3.

 

  1. Exercise Recovery

Collagen makes up about 90% of our connective tissue – this includes ligaments, tendons, joints and fascia. Collagen has a unique amino acid profile which provides specific sport nutritional benefits2. Studies have shown that collagen helps support connective tissue, speeds up recovery time, reduces the risk of injury and enhances sporting performance7. Some studies have shown that collagen can help increase muscle mass, but more research is needed in this field3.

 

  1. Healthy Ageing

Whether you are 50, 60 or 70 years old, physically active in various sports or simply wanting to take a stroll around the neighbourhood with your dog, you will need a healthy and well-functioning musculoskeletal system (which is made up of muscles, joints, bones, ligaments, tendons, connective tissue and cartilage)2. Following a healthy diet and taking supplements may have a preventative effect. Collagen has shown to help support connective tissues by stimulating your body’s own cells to produce more collagen which helps with motility and joint health, preservation of lean muscle mass and bone health support2.

 

HOW FUTURELIFE® BEAUTI FOOD™ FITS IN

BEAUTI FOOD™ Nutritional Shake is a patented* and scientifically formulated combination of beauty specific

collagen peptides (5 g per serving) coupled with vitamin C, E, Niacin, Biotin and Riboflavin aimed at the maintenance,

enhancement and protection of your skin. High in protein, low GI and containing no added sugar. Available in 2 delicious flavours: French Vanilla and Caramel Latte.

 

BEAUTI FOOD™ Nutritional Bar contains beauty specific collagen peptides (5 g per serving) and is High Protein and low

GI with a light nougat centre and enrobed in a deliciously decadent sugar free dark chocolate coating Available in 2 delicious flavours: French Vanilla and Chocolate Brownie.

 

Enjoy one BEAUTI FOOD™ Protein Bar (40g) or one BEAUTI FOOD™ Nutritional shake daily to reduce wrinkles in 28 days (based on research conducted in Germany), improve skin elasticity and firmness as well as skin hydration. To learn more visit www.futurelifefood.com .

 

CONCLUSION

Now we can certainly understand the hype around collagen and why it’s not only an important beauty ingredient but has countless other health benefits too. Incorporating collagen into your healthy lifestyle, following a balanced diet, including exercise, using sunscreen and making good lifestyle choices will all contribute to a healthier you.

REFERENCES

  1. Studeman, K. T. (2018, November 18). The Anti-Aging Ingredient That’s in Everything Right Now. Retrieved from Real Simple: https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/what-is-collagen
  2. Collagen in our Bodies. (2019). Retrieved from Peptan: https://www.peptan.com/collagen-in-our-bodies/
  3. Elliott, B. (2018, April 6). Top 6 Benefits of Taking Collagen Supplements. Retrieved from Healthline: https://www.healthline.com/nutrition/collagen-benefits
  4. (2019). Retrieved from Verisol Collagen: https://www.gelita.com/en/products/collagen-peptides/verisol
  5. Choi, F., CT, S., Juhasz, M., & NA., M. (2019). Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol., 9-16
  6. Clark KL1, S. W. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin, 1485-96.
  7. Clifford, T., Ventress, M., M. Allerton, D., Stansfield, S., Tan, J., Fraser, W., . . . Stevenson, E. (2019). The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids, 691-704.

 

 

MANAGE YOUR WEIGHT WITH FUTURELIFE® BEAUTI FOOD™

BY: Angela Leach   /   DATE: October 2019

DATE OF NEXT REVIEW: October 2022

 

Beauty and weight management catered for in one product? No, you are not dreaming! Introducing FUTURELIFE® BEAUTI FOOD™, where beauty and nutrients meet in a unique formulation meal supplement (shake and bar) that is scientifically proven to assist in weight management with its high protein, energy-controlled formulation. Let’s take a look at the features of BEAUTI FOOD™ that can assist you in reaching your individual weight goals.

 

PROTEIN: THE WEIGHT MANAGEMENT NUTRIENT

Supported by a substantial amount of evidence, it has been seen that the consumption of increased dietary protein is a successful strategy to reduce body weight. Keeping you full for longer, fuelling lean muscle mass and recovery, preventing age-related muscle delines1 and assisting in lowering the GI of a meal, this nutrient is key in any weight management plan2. Scientifically formulated using only the best, carefully selected ingredients, BEAUTI FOOD™ Nutritional Shake and Bar are both high in protein.

 

ENERGY-CONTROL IS EVERYTHING

In order to maintain your current weight, your energy input (through your daily food and drinks) and your energy output (through daily living and activities such as exercise) must always be in balance. Energy is measured in calories or kilojoules (kj). 1 calorie is equal to 4.2kj. If you eat less and/or burn more energy through activity, you will lose weight. Exceeding your daily energy expenditure with your energy intake would result in weight gain.

 

By understanding the above it should become apparent that taking control of your energy consumption is key to managing your weight. We have the capacity to burn some extra energy through exercise, but we have much greater control of what we are putting into our bodies.

 

BEAUTI FOOD™ Nutritional Shake and Bar are pre-portioned into individual energy-controlled servings, eliminating the need for scales and other measuring devices.

 

For proper weight management it is essential to note that the products are nutritional bars and meal supplements that make a contribution to your total daily energy and nutrient intake. It therefore needs to be appropriately incorporated into an energy controlled, balanced diet.

 

LOW GI AND GL

BEAUTI FOOD™ Nutritional shake is both low GI and low GL. Because it is low GI, it promotes sustained energy and blood glucose (sugar) control. Glucose and insulin spikes which can make weight management a struggle is thus prevented3.

 

In a strategically pre-portioned 55 g sachet, this shake provides a GL of just 7. GL considers not just the GI of a food, but also the effect of the portion size on blood glucose. According to the Glycaemic Index Foundation of South Africa (GIFSA), a drinkable meal replacement requires a GL between 15-20, therefore at 7 this product is best used as a supplement to a meal with other foods. You could add fruit, yoghurt or a portion of whole grain starch to complete your meal.

 

NO ADDDED SUGAR

BEAUTI FOOD™ Nutritional shake has been formulated with no added sugar, but still offers a delicious flavour that you will love. The mild sweetness of the product is provided by xylitol, a well-researched, low GL sugar alcohol that has the same sweetness as sucrose with a third of the calories. It also doesn’t have the unpleasant aftertaste experienced with various other sugar alternatives.

 

CONCLUSION

BEAUTI FOOD™ not only offers various beauty benefits but has key characteristics that make it ideal as part of a weight-loss diet. Visit www.futurelifefood.com for full nutritional information including total energy and protein of the individual products.

 

REFERENCES

  1. http://www.theissnscoop.com/tag/protein/
  2. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y

https://www.healthline.com/nutrition/blood-sugar-spikes#section2

CELEBRATING WORLD FOOD DAY WITH FUTURELIFE®

BY: Ntsako Mathye   /   Date October 2019

DATE OF NEXT REVIEW: October 2022

 

INTRODUCTION

World food day is celebrated around the world every year on the 16th of October. It honours the founding of the Food and Agriculture Organization (FAO) of the United Nations in 1945. The day is observed in more than 150 countries to raise awareness of the issues behind poverty and hunger. This year’s theme for World Food day is OUR ACTIONS ARE OUR FUTURE: HEALTHY DIETS FOR A #ZEROHUNGER WORLD1.

 

Two sided coin

Although the theme mentions zero hunger this year the FAO (Food Agriculture Organisation) focuses on all forms of malnutrition. The Merriam Webster dictionary describes malnutrition as: faulty nutrition due to inadequate or unbalanced intake of nutrients2. Therefore both undernutrition and over nutrition are a problem.

 

Over 800 million people in the world suffer from hunger. In 2017, 6.8 million people experienced hunger in South Africa. While the number has dropped, it still affects 1.7 million households across the country. As alarming as the hunger statistics are there is also an issue of the converse. Globally over 670 million adults and 120 million girls and boys are obese, and over 40 million children under five are overweight. In South Africa it is estimated that 28.3% of adults are obese. A combination of unhealthy diets and sedentary lifestyles have sent obesity rates soaring, not only in developed countries, but also low-income countries, where hunger and obesity often co-exist.

 

Achieving #ZEROHUNGER is thus not only about addressing hunger, but also correctly nourishing people. This year, World Food Day calls for action across sectors to make healthy and sustainable diets affordable and accessible to everyone. At the same time, it calls on everyone to start thinking about what we eat.

 

SOUTH AFRICA IS NO DIFFERENT

The South African nutritional landscape is no different. There has also been an increase in the prevalence of overweight and obesity in children. An estimated 13% of South African children under five years are classified as overweight. But with obesity we still have a real problem of undernutrition. Although child hunger rates have declined, 12% of children under six years still live in households that report food insecurity and where children go hungry. Approximately one third of children (31%) of under two years are stunted. Stunting is an indicator of chronic undernutrition3.

 

In line with this year’s theme, OUR ACTIONS ARE OUR FUTURE, South Africa’s attention is on the nutrition of the young. While good nutrition is necessary for basic survival and healthy living for both children and adults, studies have consistently shown that investments in early childhood nutrition yield significant gains in childhood and adulthood4.

 

President Cyril Ramaphosa said, “If we are to break the cycle of poverty, we need to educate the children of the poor” (SONA 2018). Nutritional support has thus formed the foundation in the Early Childhood Development programmes across the country. The different early nutritional interventions aim to help decrease the incidence of malnutrition in all children.

 

WHAT IS FUTURELIFE® DOING TO HELP?

Paul Saad founder of FUTURELIFE®, officially established the FUTURELIFE® Foundation Trust in October 2014. The foundation’s mission is to promote holistic Early Childhood Development in formerly disadvantaged areas through improving learners’ health and education outcomes with nutrition and education programmes.

 

Now known as Zero2Five the FUTURELIFE® Foundation, provides over 100 unfunded and under-resourced Early Childhood Development Centres in marginalized communities with highly nutritious FUTURELIFE® meals. Our nutrition programmes are currently serving around 200 000 bowls of nutritious porridge to needy children in South Africa on a monthly basis5.

 

Providing sustainable nutrition solutions

To ensure that good nutrition does not only end in childhood, FUTURELIFE® provides sustainable access to good nutrition with our dual pouch ENERGIZE meal. FUTURELIFE® ENERGIZE offers South Africans access to affordable on-the-go nutrition in a simple ready to eat, resalable format suitable for the whole family. A true innovation with first to retail technology, our dual pouch technology keeps the purified water and nutrient dense powder separate. By squeezing and popping the internal seal, the powder and water mix to create an instant meal.

 

FUTURELIFE® ENERGIZE provides a whole-grain meal that is high in energy, dietary fibre and omega- 3 fatty acids. It contains a source of protein which may help strengthen muscles. It is also high in 19 vitamins and minerals including Selenium which may help support immunity.

 

 

CONCLUSION

The FAO has called on all of us to provide solutions that are affordable and sustainable in order to reduce all forms of malnutrition. We need to be aware of the types of malnutrition and start thinking and talking about what we eat. On the 16th of October let’s all come together and continue the mission for #ZEROHUNGER.

 

REFERENCES

  1. http://www.fao.org/world-food-day
  2. https://www.merriam-webster.com/dictionary/malnutrition
  3. http://www.statssa.gov.za
  4. SOUTH AFRICAN EARLY CHILDHOOD REVIEW 2019
  5. http://www.futurelifefoundation.co.za/
  6. https://futurelife.co.za/flavour/futurelife-energize/

 

ENERGIZE ON-THE-GO THE RIGHT WAY

BY: Angela Leach  /   DATE: September 2019

DATE OF NEXT REVIEW: September 2022

 

FUTURELIFE®, South Africa’s leading functional food brand, is launching a true innovation with first to retail technology: ENERGIZE with dual pouch technology and a resealable cap. ENERGIZE is a balanced powdered meal which is packaged with purified water. It offers various amazing benefits, making it so different from an energy drink, but rather a high in energy product that provides lasting energy! Let’s explore these features and compare it to energy drinks.

 

THE DUAL POUCH

Sometimes a picture explains something better than a thousand words. Above is our ENERGIZE dual pouch packaging.

As you can see, the pouch on the left contains purified water and the right contains a nutrient-dense powdered meal. With a simple squeeze, pop, shake manoeuvre it is easily mixed when you are ready to enjoy it. It has the additional benefit of being resealable, by simply twisting the cap back on.

 

IMMUNE SUPPORT

ENERGIZE is high in the mineral selenium. Our immune systems keep our bodies healthy by identifying and fighting off possible threats. Selenium plays an important role in the health of your immune system. Studies have confirmed that increased blood levels of selenium are associated with improved immunity1. On the other hand, having a selenium deficiency has been shown to cause harm to the immune system and may lead to a slower immune response1.

 

MUSCLE STRENGTH

Protein has numerous important functions within our bodies. Proteins form part of our immune system, make up many of our hormones, help to maintain a proper PH in our body and much more2.

 

Another very important and well recognised function of protein is that it is necessary for growth and repair of tissues, including muscles. ENERGIZE is a source of protein providing 7.9 g of protein per serving,  slightly more protein than you would find in an extra-large egg!

 

HIGH IN 19 VITAMINS AND MINERALS

ENERGIZE is high in a whopping 19 vitamins and minerals. Each serving provides at least 30% of our daily requirements for:

  • Vitamin A, B1,2,3,5,6,9,12, C, D, E, H, K
  • Calcium
  • Chromium
  • Iodine
  • Iron
  • Selenium
  • Zinc

 

ENERGIZE VS. ENERGY DRINKS

According to www.britannica.com, an energy drink is, “any beverage that contains high levels of a stimulant ingredient, usually caffeine, as well as sugar and often supplements, such as vitamins or carnitine, and that is promoted as a product capable of enhancing mental alertness and physical performance”.

 

Probably due to a combination of good marketing and the effects of the stimulants contained in these drinks, they are extremely popular. However, it is essential to note that while they may offer a much needed “burst” of energy, they come with an array of health concerns including the possibility of heart problems in some3. Many are also loaded with sugar. The energy they provide is short-term rather than sustained- the sugar is quickly absorbed, leading to spikes in energy levels which are followed by a drop.

 

Rather try ENERGIZE, which aside from all the benefits already discussed, provides an internationally recommended blend of carbohydrates, proteins and fats per serving. When the full meal is consumed, it may provide energy for up to 4 hours. This is due to the meal weight (60g) and composition which influence gastric emptying thus providing increased satiety.

 

CONCLUSION

FUTURELIFE® ENERGIZE is an all-in-one dual pouch package, providing a complete meal and purified water. It provides a more sustained release of energy than energy drinks, for up to four hours. It is also high in 19 vitamins and minerals and may support immunity and strengthen muscles. Why not make it your on-the-go drink fuel of choice?

 

REFERENCES

  1. https://www.healthline.com/nutrition/selenium-benefits#1
  2. https://www.healthline.com/nutrition/functions-of-protein#section3
  3. https://www.healthline.com/nutrition/energy-drinks#section1

 

 

 

 

 

WHAT MAKES FUTURELIFE® SMART OATS WITH ANCIENT GRAINS SMART

BY: Ntsako Mathye   /   DATE: August 2019

DATE OF NEXT REVIEW: August 2023

 

Oats has always been a popular choice in many South African homes. At FUTURELIFE® we offer you all the benefits of oats plus more with our FUTURELIFE® Smart Oats® and Ancient Grains. Here’s how we do it:

 

THE MORE GRAINS THE BETTER

FUTURELIFE® Smart Oats® and Ancient Grains is the first and only scientifically formulated oats with a blend of 5 whole grains, including steel cut oats and ancient grains, combined for their inherent goodness. Each grain is carefully prepared to retain its whole grain properties and variety of fibres. The grains are namely:

 

  • Oats: One of the few grains to contain beta-glucans, a fibre known to assist in the management of blood glucose levels and cholesterol reduction.
  • SmartMaize™: Through a FUTURELIFE® exclusive cooking process, this whole grain maize retains more of its nutritional value and fibre, keeping you fuller for longer.
  • Rice: Ground down to a fine powder, this ancient grain provides both energy and a unique smoother texture to an otherwise characteristically textured meal.
  • Sorghum: One of the top five most important cereal crops grown in the world, this nutrient rich ancient grain provides a much-loved texture and taste.
  • Quinoa: Packed with all the essential amino acids, this is one of the few ancient grains naturally to provide a complete protein1.

 

PACKED FULL OF NUTRIENTS

FUTURELIFE® Smart Oats® and Ancient Grains contains 43 nutrients, a source of protein and is also high in dietary fibre to help with digestion and absorption of nutrients.

 

PROTEIN FOR THE WIN

FUTURELIFE® Smart Oats® and Ancient Grains is a source of naturally derived protein as well as 19 Amino Acids. Protein at breakfast has been shown to have many nutritional benefits such as controlling satiety and making better food choices during the day2.

SUGAR SMART

Many instant oats products contain a large amount of sugar. The World Health Organisation (WHO) recommends that adults with a normal BMI (18.5-24.9 kg.m²) reduce sugar intake to below 10% of their daily energy needs. This equates to no more than 50g (12.5 teaspoons) per day3.

 

FUTURELIFE® Smart Oats® and Ancient Grains offers a 38% reduction in sugar. FUTURELIFE® Smart Oats® and Ancient Grains has been formulated to contain just 4.7 g of sugar per 50g versus 7.6 g in a 50g serving of Smart Oats®.

 

FORMULATED WITH MODUCARE®

FUTURELIFE® Smart Oats® and Ancient Grains has been formulated with MODUCARE®, a daily immune supplement made from a patented blend of natural plant sterols and sterolins, in a clinically proven ratio of 100:1. MODUCARE® is supplied exclusively to FUTURELIFE® under licence from Aspen Pharmacare.

 

TASTY AND CONVENIENT

FUTURELIFE® Smart Oats® and Ancient Grains comes in four delicious flavours: Original, Chocolate, Honey and Mixed Berries. It is available in a 500g family pack as well as a convenient family pack of 10 pre-portioned sachets and individual 50g serving sachets. FUTURELIFE® Smart Oats® and Ancient Grains saves you time as you can enjoy it instantly with boiled water.

 

IT’S FOR EVERYONE.

FUTURELIFE® Smart Oats® and Ancient Grains is naturally free from soy, wheat, lactose, tree nuts, cholesterol and trans fatty acids. It can be enjoyed by everyone in the family from the age of 4 years upwards.

 

CONCLUSION

With so many options out there, you surely want to make the best choice for your family, and it couldn’t be any easier with FUTURELIFE® Smart Oats® and Ancient Grains. The next time you are buying oats remember to look out for FUTURELIFE® Smart Oats® and Ancient Grains- everything in life has changed, why haven’t your oats?

 

REFERENCES

  1. https://www.healthline.com/nutrition/ancient-grains#section9
  2. https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger
  3. Mahan, L., Escott-Stump, S., & Raymond, J. (2012). Krause’s Food & the Nutrition Care Process 13th Edition. Elsivier.

CELEBRATING HERITAGE DAY WITH FUTURELIFE®

BY: Sonal Ratan /   DATE: August 2019

DATE OF NEXT REVIEW: August 2023

 

Heritage Day celebrated on the 24th of September recognises and celebrates the cultural wealth of our rainbow nation. This public holiday is more than just a day off work. It is a celebration of our past and the present contribution of our South Africans in making our beautiful country what it is today. On this day, we’d like to share the heritage of our proudly South African company, FUTURELIFE®.

 

The journey of FUTURELIFE® began in 2008 primarily as a social project to help improve the lives of malnourished and disadvantaged people in sub-Saharan Africa. Our aim was to create the most nutritional product possible at the lowest cost and with total convenience. It had to have a great taste and could be enjoyed by just adding water. We believed the product should contain only the highest quality ingredients.

 

We established a research team made up of doctors and dieticians and it took them two years to develop a product that offered all these benefits. We decided to call it FUTURELIFE® because it was created specifically to give people the hope of a happy and healthy “future life”.

 

FUTURELIFE® proved so nutritious and popular with everyone who received it, that we decided to repackage it and market it to all South Africans.

 

The product now known as FUTURELIFE® Smart food™ offers complete nutrition with an internationally recommended blend of energy from carbohydrates, proteins and fats as well as 21 vitamins and minerals delivering 50% of your daily requirements for all vitamins and most minerals. It also contains additional functional ingredients including fibre, inulin (prebiotic) and MODUCARE® (a daily immune supplement).

 

One serving of FUTURELIFE® Smart food™ is the equivalent of:

In addition to its nutrition, FUTURELIFE® Smart food™ offers convenience in 4 delicious flavours and can be consumed as a meal, shake or smoothie by simply adding milk or water.

 

It truly is remarkable to look back and celebrate how the FUTURELIFE® brand has evolved. We offer a wide range of products in line with our company’s vision to change the way people think about nutrition and its role in their lives and in doing so, inspire and help people to make nutritionally superior choices in their quest for healthier and happier lives.

 

We are proud of our own history and the ‘smart food’ we contribute to the breakfast cereal isles around South Africa. Every day we receive hundreds of emails from people with their personal stories on how FUTURELIFE® has changed their lives. These people are from all cultures and walks of life- some are mothers who are happy in the knowledge that they are now providing their families with excellent nutrition, many are already fit athletes who find that FUTURELIFE® gives them the sustained energy they need for endurance events and others are diabetics, cancer survivors, people with multiple sclerosis, suffering from IBS or faced with other health challenges who have FUTURELIFE® to assist them in promoting a more balanced life.

 

So, what are you waiting for? Raise your spoon, shaker or glass filled with FUTURELIFE® Smart food™ to celebrate Heritage Day with our proudly South African company, FUTURELIFE®.