Category: Nutrition

PHYSICAL ACTIVITY CAN IMPROVE YOUR HEALTH

 

BY: Ntsako Mathye  /   DATE: July 2019

DATE OF NEXT REVIEW: July 2022

 

One of the South African Food Based Dietary Guidelines is “be active”. The human body is built to move but we often disregard physical activity in our wellness goals. The World Health Organisation (WHO) defines physical activity as “any bodily movement produced by skeletal muscles that requires energy expenditure”, the important part of the statement is that it must use up energy1,2.

 

Our bodies move all day but this does not use as much calories as we often take in. Adding additional exercise helps burn more calories and has many health benefits. Before we talk of the benefits, what is considered exercise? You don’t need to be a “gym bunny” and live at the gym to be physically active. There are many ways to add in some extra energy burning activities.

 

The world health organisation recommends that following exercise for different age groups:

  • Children and youth aged 5–17 should get least 60 minutes of moderate- to vigorous-intensity physical activity daily.
  • Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity3

 

Aerobic activity is not just aerobics but any exercise that gets the heart pumping. The American Physical Activity Guidelines send a very encouraging message to the public. Everyone can choose different activities that they enjoy such as dancing, martial arts, tennis, canoeing, swimming, lifting weights, and even just walking. You have the freedom to select when to exercise to best fit into your busy lifestyle4.

 

BENEFITS OF EXERCISE

There can be many benefits of exercise and increasing your physical activity

 

Exercise controls weight

Exercise can help manage weight goals such as weight loss. As previously stated physical activity burns energy (calories). The more intense the activity, the more calories you burn.

 

Exercise combats health conditions and diseases

There are many risks for developing health conditions but exercise helps the body increase the good fats such  as high-density lipoprotein (HDL) cholesterol, and it decreases unhealthy fats. Exercise helps keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems such as

  • Stroke
  • High blood pressure
  • Type 2 diabetes
  • Depression
  • Anxiety
  • Many types of cancer

 

Exercise improves mood

Exercise stimulates chemicals in the brain that help you feel happier and relaxed. That’s why taking a nice long walk can help release some of the stress of a busy day. Exercise also helps us feel better about our bodies and this boost your self-esteem and build your confidence.

 

Exercise boosts your energy

Regular exercise lets your tissues use oxygen better and strengthen your cardiovascular system, thus improving your endurance so that you don’t manage the daily chores of life.

 

Exercise can be social!

Exercise can be a fun and engaging way to meet people and reconnect with family and friends. Exercising can help you enjoy the outdoors or just make you happy to do things with family and friends. Improve your social life by joining a running club, taking a dance class, joining a sports team and enjoy the company of other likeminded individuals5.

 

CONCLUSION

Exercise and physical activity are great ways to feel better, boost your health and have fun.

Spread your activities throughout the week. If you have specific fitness goals you will find benefits if you increase the duration of exercise higher than the recommendations.

 

Remember to check with your doctor before starting new exercises especially if you have any health concerns or have never really exercise before in order not to overdo it or hurt yourself.

 

REFERENCES

  1. http://www.sun.ac.za/english/faculty/healthsciences/nicus/how-to-eat-correctly/guidelines/food-based-dietary-guidelines
  2. https://www.who.int/dietphysicalactivity/pa/en/
  3. https://www.who.int/dietphysicalactivity/factsheet_adults/en/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2773938/
  5. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

 

 

 

NUTRITION BEFORE, DURING AND AFTER RUNNING APPLICABLE FROM NOVICE TO ELITE

BY: Angela Leach   /   DATE: July 2019

DATE OF NEXT REVIEW: July 2022

 

We know that elite athletes need to follow stringent dietary guidelines in order to perform at their best. But what if you just run for fun, are a weekend warrior or are simply looking to improve in your fitness? There are some science-based nutrition guidelines that can benefit everyone in the running community.

 

TIPS FOR NUTRITION AROUND RUNNING (BEFORE, DURING, AFTER)

Don’t skip your pre-run meal

Choosing a what to eat before a run may seem intimidating – especially if you are prone to tummy issues or cramps. Don’t let fear tempt you to skip your pre-run meal as it is important and will serve as fuel for your muscles during the workout. To prevent discomfort during the run, I have 2 main tips, firstly, allow enough time for your tummy to “settle” and secondly, choose the right foods.

This meal should ideally be consumed 2-4 hours before the session begins, if there isn’t enough time for this rather choose easily digested, carbohydrate rich snacks which can be included in the last two hours.

The ideal pre-race meal should provide low gIycaemic index (GI) carbohydrates to increase energy stores and allow sustained energy release. It should contain some protein but be low in fat. If you are prone to tummy issues during exercise it is also advisable to choose lower fibre options.

Remember to start your run properly hydrated, fluid intake is very important – dehydration can destroy your performance and enjoyment of the run.

 

WHICH FUTURELIFE PRODUCTS CAN I USE BEFORE MY RUN?

FUTURELIFE® Smart food™ and FUTURELIFE® Smart Oats® and Ancient Grains are your 2 best meal options for before a run. If your stomach is sensitive to fibre during a run, rather opt for Smart food™.  FUTURELIFE® High Energy SmartBars make an easily digested snack that can be enjoyed in the 2 hours leading up to your run.

 

DO I NEED ANYTHING DURING THE RUN?

If you are doing a shorter run (less than an hour) and have begun the run well-fuelled, a small amount of water is all you might need. You can use thirst as an indicator of this requirement.

Longer runs (lasting more than 60-90 minutes) require easily digested carbohydrates for refuelling, as well as a more carefully thought out hydration plan.

For more in-depth information on this topic, please read the article, “when do you need to eat and drink during exercise?” on www.futurelife.co.za .

 

WHICH FUTURELIFE PRODUCTS CAN I USE DURING MY RUN?

FUTURELIFE® High Energy SmartBars provide around 20g of easily digested carbohydrates per serving as well as electrolytes to promote rehydration. Portion your bars into thirds or quarters to consume regularly during the exercise session if you struggle to consume large portions at once.

 

What should I have after?

After a run you may feel like eating anything and everything you lay your eyes on, but your tired muscles want more! The goal when choosing your post-exercise snack should be repairing muscles with protein and replenishing your energy stores with carbohydrates. When choosing what to eat try to find something that has a good blend of carbs and protein, without much fat if possible.

Remember, if you sweated, you lost fluids too. Rehydration is very important after exercise.

To learn more about exactly what you need read the article, “make recovery nutrition your mission” on www.futurelife.co.za.

 

WHICH FUTURELIFE PRODUCTS CAN I USE AFTER MY RUN?

FUTURELIFE® HIGH PROTEIN Smart food™, FUTURELIFE® High Protein SmartBar and FUTURELIFE® High Protein LITE SmartBar make a great meal or snack after exercise, they contain low GI carbohydrates as well as SmartProtein3D consisting of whey, soy and casein proteins. Studies have shown that such a blend is ideal for muscle recovery because it prolongs muscle protein synthesis. This occurs because each protein has a different digestion rate, leading to a prolonged delivery of amino acids. SmartProtein3D also has a more balanced amino acid profile with soy being higher in glutamine and arginine and whey providing more Branched Chain Amino Acids (BCAAs).

 

CONCLUSION

You don’t have to be an elite runner for your running to benefit from good nutrition practices. No matter your reason for running, these small tweaks before, during and after a session can help you to get the most benefit from your running and make the overall experience more enjoyable too.

 

 

 

FREEZE! IT’S TIME TO BUST WINTER MYTHS

BY: Sonal Ratan

Winter is here and there’s no escape from the icy cold mornings and nights. While you’re preparing for the drop in temperature by bringing out your thermals and thick cosy blankets, it’s important to also prepare your diet accordingly. This can be confusing at times when your family give you their top winter tips that have been tried and tested for years but ‘Doctor Google’ contradicts these. Who do you believe? Freeze! It’s time to play detective and rely on science-based evidence to bust a few of the most common winters myths.

 

  1. MILK MAKES MUCUS WORSE- AVOID IT WHEN YOU HAVE A COLD

The first thing your grandparents may tell you to do when you have the sniffles is to avoid milk, so this one may come as a surprise to many. Studies conclude that there is no link between milk consumption and mucus production or asthma. Interestingly, one study in particular revealed that participants infected with a common cold virus said that after drinking milk they had symptoms of an increase in mucus production. When mucus production was measured there was however no statistical difference1. Consumption of milk therefore does not increase mucus production. It is postulated that this sensation may be due to the texture and viscosity of milk. In contrast, research shows that the major components of bovine milk products modulate immune function2.

 

  1. AN ORANGE A DAY KEEPS A COLD AWAY

As soon as winter hits, people start stocking up on vitamin C supplements and vitamin C rich fruits such as oranges to fight off a common cold. A meta-analysis of 72 studies which examined the benefits of regular vitamin C supplementation revealed that vitamin C does not lower the incidence of colds, except for people who are exposed to short periods of physical stress such as athletes and marathon runners3. Vitamin C doses from about 1 gram daily may however shorten the number of days you are sick when you get a cold4. So, although oranges may not necessarily keep a cold away, we’re not saying you should stop consuming them during winter. Enjoy oranges and a variety of other fruits and vegetables daily during winter to ensure that you meet your daily vitamin and mineral requirements. If you do get a cold, you may consider vitamin C supplementation of at least 1g daily. If you’re going to rely on food sources of vitamin C, one medium orange only contains about 59-83mg of vitamin C so be sure to include other sources of vitamin C in your diet such as broccoli, cauliflower, red bell peppers, green bell peppers, brussel sprouts and papaya5.

 

 

  1. YOU NEED TO EAT MORE TO STAY WARM

Cold fruits and salads are out and comfort foods are in. Even your exercise routine gets neglected because you’d rather be under a pile of warm blankets than doing any form of physical activity. It’s no surprise that most people therefore tend to gain weight during winter. It is also a common belief that you need to eat more to stay warm. This stems from the belief that thin people feel colder because they have less fat stores and ‘no insulation’. The truth is that how cold you feel is not just dependent on body weight and size. There are a variety of other contributing factors such as gender, age, sleep patterns, diet and lifestyle6. Eating more will therefore not keep you warm. Don’t fall into the trap of laziness and comfort foods. Summer bodies are made in winter so make sure that you stay active (you can even do home workout if you can’t get yourself to the gym) and control your calorie intake all year round with a healthy, balanced diet.

 

  1. ALCOHOL WARMS YOU UP

Yes, the cold can be unbearable at times. Thermals and heaters are not always sufficient to keep you warm so some may turn to alcohol to warm up- perhaps an Irish coffee or a glass of wine. Does alcohol actually do the trick to warm you up? The answer is no. When you feel cold this usually occurs from blood flowing away from your skin and into your organs thereby increasing your body core temperature. The consumption of alcohol causes a reverse in this process. The flow of blood to the skin is increased thereby causing a drop in your body core temperature7. So, although your skin may feel warm, your vital organs aren’t as warm as you think. Alcohol is not only a false indicator of warmth but it can also be one of the culprits of your winter weight gain as it increases your daily calorie intake.

 

  1. CHICKEN SOUP WILL CURE A COLD

One of the food remedies that come to mind when a person has a cold is chicken soup. This makes sense as the chicken provides a good source of protein and the vegetables provide vitamins and minerals. If a healthier option of a carbohydrate such as whole-wheat noodles is added, they can provide a source of energy as well as fibre. Chicken soup is also a delicious way to warm up and stay hydrated. The science behind this remedy is that the inhalation of the warm vapour of chicken soup causes a rise in temperature of the respiratory passages thus loosening thickened secretions8. In addition to this, research has shown that drinking hot fluids increases nasal mucus velocity and that hot chicken soup appears to have additional substances for increasing nasal mucus velocity when compared to hot water9. Chicken soup also reduces the movement of neutrophils (white blood cells produced during the immune response to a cold) resulting in the reduction of the amount of mucus and inflammation10. If you’re going to make chicken soup, remember to add active ingredients known for their antioxidant and medicinal properties such as celery, parsnips, carrots, onion, mushrooms and parsley11. So, the good news is that chicken soup may provide relief of symptoms of a cold. The bad news is that it won’t actually cure your cold.

 

Sometimes there’s a scientific explanation as to why grandma’s famous remedy works wonders. Other times the old ‘they say’ statement isn’t actually true. Now that you have all the facts, all that’s left to do is stay warm and informed!

 

WHERE DOES FUTURELIFE® FIT IN?

Do you love warming up with a bowl of oats but can’t get yourself to resist pressing the snooze button when your morning alarm goes off? FUTURELIFE® has the answer to your snoozing prayers. Warm up with a bowl of FUTURELIFE® Smart Oats®. It requires no cooking therefore saving you time but still getting a delicious and nutritious breakfast. It has also been formulated with MODUCARE®, a daily immune supplement made form a patented blend of plant sterol and sterolins- just what you need during winter! For more information, articles and recipes visit www.futurelife.co.za.

 

 

 

 

 

 

REFERENCES

  1. http://www.abc.net.au/health/talkinghealth/factbuster/stories/2007/11/28/2102703.htm
  2. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/immunomodulatory-properties-of-milk/A78B6F74F2AD20FD50CFAC802B3C0FBC
  3. http://cochranelibrary-wiley.com/doi/10.1002/14651858.CD000980.pub4/abstract
  4. https://www.ncbi.nlm.nih.gov/pubmed/10796569
  5. https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Vitamin-C.aspx
  6. https://www.news.com.au/lifestyle/health/why-some-of-us-are-always-cold-and-others-are-constantly-hot/news-story/39106d8e9304da403171413c546c9526
  7. https://www.drinkaware.co.uk/advice/staying-safe-while-drinking/alcohol-and-cold-weather/
  8. http://www.ent-consult.com/abstract.html
  9. https://www.ncbi.nlm.nih.gov/pubmed/359266
  10. https://www.ncbi.nlm.nih.gov/pubmed/11035691
  11. https://www.ncbi.nlm.nih.gov/pubmed/8923020

 

BENEFITS OF PROTEIN AT BREAKFAST

BENEFITS OF PROTEIN

The benefits of breakfast have been well documented. The guidelines of what constitutes a healthy, high – quality breakfast differs from person to person. A study by Giovannini et al. who drew up guidelines for what a high-quality breakfast should include stated that grains (namely whole grain), fruit and a good quality protein should be consumed1. Protein is often not given enough attention at breakfast and it has many benefits.

 

Satiety

Eating protein at breakfast helps keep you fuller for longer. Protein releases ghrelin, a hormone that increases the feeling of fullness. Researcher Leidy studied hunger sensations in people who ate a protein containing breakfast. She found that those who ate a protein at breakfast reported feeling less hungry later in the day than those who did not2, 3.

 

Better food choices

If you feel fuller as a result of eating breakfast, you are more likely to make healthier food choices throughout the day. When you consume quality protein sources, you also take in other nutrients like iron, vitamin C, calcium and fibre4.

 

Reducing risk of chronic disease

Having protein at breakfast can help with weight maintenance as well as weight loss. The body uses more energy to break down protein, compared to fats or carbohydrates. Protein is also broken down much slower than carbohydrates. Being overweight can increase the risk diseases of lifestyle such as diabetes and hypertension3,4,5.

 

Increased alertness

Having protein in the morning increases alertness. To function at an optimal level, the brain needs certain amino acids found in protein. Protein, unlike carbohydrates, increases the chemicals in the brain called neurotransmitters, which not only give you energy but make you awake and alert5.

 

PROTEIN CHOICE IS IMPORTANT

It is important to choose protein options that do not contain excess fat. Lean protein food selections such as grains offer the benefits of a protein rich breakfast, without harmful effects like weight gain or increased cholesterol levels5. To stay away from high fat foods such bacon, a good cereal that contains proteins is a great breakfast option especially on colder mornings.

 

FUTURELIFE® SMART OATS® AND ANCIENT GRAINS IS A SOURCE OF PROTEIN

FUTURELIFE® Smart Oats® and Ancient Grains is the first and only scientifically formulated blend of 5 whole grains, including steel cut oats and ancient grains, combined for their inherent goodness. Each grain is carefully prepared to retain its whole grain properties and variety of fibres, providing a wholesome source of protein and fibre. Our new formulation also boasts 38% reduced sugar. Together with 13 essential vitamins, 7 minerals and 19 amino acids, Smart Oats® and Ancient Grains is a delicious choice for the whole family.

 

REFERENCES:

  1. https://www.cambridge.org/core/journals/public-health-nutrition/article/div-classtitlebreakfast-trends-in-children-and-adolescents-frequency-and-qualitydiv/949FB00F01EFBDFCDFE6045D735F5F1D
  2. https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger
  3. https://www.livestrong.com/article/386488-what-are-the-benefits-of-a-high-protein-breakfast/
  4. https://www.healthline.com/nutrition/protein-at-breakfast-and-weight-loss#section3
  5. https://healthyeating.sfgate.com/benefits-lots-protein-morning-3574.html

 

ALL ABOUT CARBOHYDRATES

BY: Elizda Hanekom /   DATE: January 2019

DATE OF NEXT REVIEW: January 2023

 

Carbohydrates are always in the spotlight and most often portrayed in a negative light. It’s a hotly-debated topic, especially when it comes to weight loss diets. The picture painted around carbohydrates is that they are “bad” and this has left many people confused about carbohydrates and their vital role for our health including maintaining a healthy weight. It is important to know that you get different types of carbohydrates and that not all carbs are created equally. It’s all about the type, quality and quantity of carbs within your diet – let’s take a closer look.

  1. What are carbohydrates

Carbohydrates are the sugars, starches and fibres found in fruits, vegetables, grains and milk products. Carbs are one of the three macronutrients needed for proper body functioning, the other two being proteins and fats, these are required in relatively large amounts in our diet1,2. Carbs are our body’s main source of energy. They are called carbohydrates simply because they contain a carbon, hydrogen and oxygen at a chemical level1.

 

According to the National Institutes of Health (NIH); the recommended daily amount (RDA) of carbs for adults is 135 grams. The NIH however recommends that everyone should have his or her own carbohydrate goal according to individualised needs1. Carb intake for majority of people should be between 45 and 65 percent of total calories3.

 

  1. The important role of carbohydrates

Carbohydrates provide energy for our central nervous system and working muscles, we need to eat carbs for vitality and productivity. They also prevent protein from being used as an energy source which helps facilitate fat metabolism1-3. Fruits, vegetables and wholegrains are rich sources of vitamins and minerals playing many important roles in our bodies. Carbohydrates also contain fibre which helps keep our digestive system healthy and decreases the risk for countless diseases such as cardiovascular disease, type 2 diabetes and certain cancers4,5.

 

  1. Simple vs. complex carbohydrates

Carbohydrates are classified into two groups namely simple or complex. The biggest difference between these two forms is the chemical structure and how quickly the sugar gets digested and absorbed.

 

Simple Carbohydrates:

  • These are your monosaccharides and disaccharides, consisting of just one or two molecules.
  • Generally speaking these are digested and absorbed far quicker and easier than complex carbs. They therefore provide you with rapid energy, but you will feel hungrier quicker.
  • Examples: pastries, doughnuts, cookies, cakes, sugars, candies, white (bread, pasta, rice etc.)

 

Complex Carbohydrates:

  • These are your polysaccharides, having three or more molecules.
  • These consist of long chains of sugar molecules and are digested and absorbed slower therefore keeping you fuller for longer.
  • Examples: vegetables, wholegrains, beans, peas and pulses.

 

  1. All about fibre

Fibre found in most carbohydrates is crucial for digestion and helps promote healthy bowel function. It also decreases the risk for many diseases including coronary heart disease and diabetes. The European Food Safety Authority (EFSA) recommends a fibre intake of 25-30g/day. Fibre is mostly found in fruits, vegetables, seeds and grains.

 

  1. What should I know about Glycaemic Index (GI)

According to the GI Foundation of South Africa (GIFSA), the Glycaemic Index (GI) is a system that ranks carbohydrate containing foods based on their physiological effect on blood glucose (blood sugar) levels6. A food that is high GI will therefore release sugar quickly into the blood stream and provide rapid energy. A food that is low GI will release sugar slower and more steadily, providing slow sustained energy for a longer period therefore keeping you fuller for longer.

 

  1. How to choose carbohydrates

Although there is a place for all types of carbohydrates, to ensure you are making the healthiest choice we need to try avoid refined, high sugar options and instead have high fibre options. These will keep us fuller for longer and help keep our digestive system healthy. This is easy to do – instead of white options choose brown – whole-wheat is even better. We also want to choose low GI carbohydrates, these give us slow sustained energy levels and keeps us fuller for a longer period – yay, double the benefits! Look out for the low GI claim on products.

 

HOW FUTURELIFE® SMART FOOD™ PROVIDES COMPLETE NUTRITION

A 50g serving of FUTURELIFE® Smart food™ mixed with low-fat milk, is a nutritionally complete and balanced meal as it provides an internationally recommended blend of energy from Carbohydrates, Proteins and Fats5. It is the first and only scientifically formulated, low GI food that is high in energy. It is formulated using a key ingredient called SmartMaize™ which is the result of a patented cooking process, which gives it a distinct profile and a “unique fingerprint.” It is also high in dietary fibre and contains inulin, made from whole grains (which gives this product it’s “grainy” texture) to ensure optimal digestion and immune support.

 

FUTURELIFE® Smart food™ is high in protein and contains 19 amino acids. Formulated using unique FutureSoy, providing 21% of energy from protein (9g of protein per 50g serving). It is high in Omega-3 and naturally free from trans fatty acids and cholesterol.

 

The product contains 21 Vitamins and Minerals delivering 50% of daily requirements for all vitamins and most minerals6. Additionally, it contains functional ingredients namely fibre and inulin (great for everyday digestive health) as well as MODUCARE® (a daily immune supplement, helping to balance and strengthen the immune system, 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 license from Aspen Pharmacare). This product provides complete nutrition and is the smart choice for you and your family. To learn more visit www.futurelife.co.za .

 

CONCLUSION

No macronutrient has been given the bad press as much as the humble carbohydrate and most FAD diets shine the same negative light on carbs. However, without carbs the human race would probably have died out many years ago. Carbs are the staple food for many diets around the world. If you are choosing the right types and eating the correct quantity, carbohydrates are a very important part of a balanced, healthy diet.

 

REFERENCES

  1. Szalay, J. (2017, July 14). Live Science. Retrieved from What Are Carbohydrates?: https://www.livescience.com/51976-carbohydrates.html
  2. Natural Balance Foods. (n.d.). Retrieved from What are macro and micronutrients: https://www.naturalbalancefoods.com/community/dietary-needs/what-are-macronutrients-micronutrients/
  3. Mahan, L., Escott-Stump, S., & Raymond, J. (2012). Krause’s Food & the Nutrition Care Process 13th Edition. Elsivier.
  4. NHS. (2018, December 18). Retrieved from NHS: https://www.nhs.uk/live-well/healthy-weight/why-we-need-to-eat-carbs/
  5. Iliades, C. (2010, June 26). Everyday Health. Retrieved from Why Carbohydrates Are Important for Your Diet: https://www.everydayhealth.com/weight/why-carbohydrates-are-important-for-your-diet.aspx
  6. Glycemic Index Foundation. (n.d.). Retrieved from GIFSA: http://www.gifoundation.com/

CELEBRATE DESKFAST DAY WITH FUTURELIFE®

BY: Sonal Ratan   /   DATE: February 2019

DATE OF NEXT REVIEW: February 2023

Are you the parent who is rushed to get the kids to school punctually and has no spare time to eat? Perhaps the snoozer who would rather enjoy an extra 10 minutes of sleep than use that time to eat at home. Maybe you’re the busy executive catching up on e-mails or preparing for meetings and you forget about breakfast. Over the last few years, peoples’ lifestyles have changed which often means many of them are unable to enjoy a breakfast at home. But, as lifestyles change, so must breakfast. So, we’re encouraging South Africans to not skip breakfast; rather have it at your desk, a Deskfast!

 

WHAT IS SOUTH AFRICAN DESKFAST DAY?

Deskfast day isn’t a foreign concept internationally. It is celebrated annually on the 12th of April. FUTURELIFE® have decided to bring it to South Africa since 2018. Our aim is to encourage South Africans that despite their occupation or busy lifestyles, which often means breakfast can’t be enjoyed at home, breakfast shouldn’t be skipped. So, essentially no matter what their desk is in the morning, be it in the car, at the office, or on an early morning shift, they should make time for breakfast, or rather a Deskfast in this case!

 

WHY IS BREAKFAST SUCH AN IMPORTANT MEAL?

There is a long list of benefits for eating breakfast. To list a few, these includes:

  • Assists in ensuring that you meet your daily nutrient requirements. This is often difficult to meet when you skip a meal as all nutrients can’t always be packed into a limited number of meals during the day.
  • A balanced, low GI (glycaemic index) meal helps to increase and stabilise your blood sugar levels which are generally low when you wake up in the morning. If your low blood sugar levels are not corrected you may feel tired, lethargic, shaky and experience poor concentration1.
  • Assists in weight management as skipping breakfast is linked to overweight and obesity globally2.
  • Skipping breakfast negatively affects parameters such as memory, concentration, performance and attendance.

 

WHAT IS THE BEST WAY TO HAVE BREAKFAST ON-THE-GO?

  • Firstly, preparation is key. Plan your Deskfast in advance so that you’re forced to make it a habit. Make sure that you have the necessary ingredients available and that these are healthy options to keep you on track.
  • Time is probably a concern if you’re already skipping breakfast so make sure you keep your Deskfast simple (e.g. does not require cooking, easy to eat on-the-go).
  • Make sure you have the right equipment (e.g. lunch bag to keep it cool, a shaker if you’re making a smoothie/shake or a bowl and cutlery).

 

FUTURELIFE® IS THE IDEAL BREAKFAST

Your breakfast should meet the following criteria and so should your Deskfast:

  • Low GI- to keep you fuller for longer and give you sustained energy levels.
  • High in fibre- for good digestive health.
  • Contain a balance of all food groups- most breakfasts are usually high in carbohydrates only.
  • Contain a variety of vitamins and minerals- to meet your daily requirements.
  • Be portion controlled- to maintain a healthy weight.

 

FUTURELIFE® Smart food™ ticks all the boxes. Mixing instantly with just water or milk, it requires no cooking, making it convenient for the whole family and a popular Deskfast option. FUTURELIFE® Smart food™ provides an internationally recommended blend of energy from Carbohydrates, Proteins and Fats, 21 Vitamins and Minerals delivering 50% daily requirements for most vitamins and minerals, and additional functional ingredients in a 50g serving with low fat milk. The additional functional ingredients include inulin (prebiotic), fibre and MODUCARE® which is a daily immune supplement made from a patented blend of plant sterols and sterolins. In addition to its delicious taste (available in 4 flavours), the product is also versatile and can be enjoyed as a meal, snack, shake or smoothie so you’ll never get bored of the same old Deskfast every day. You can also purchase the product in a convenient portion controlled 50g sachet or if you prefer to buy in bulk, a 500g or 1.25kg box.

 

So, whether it’s in the car, taxi or bus on the way to work or even sorting through emails at the office, always make time to take a brief break, enjoy a healthy and nutritious meal, a delicious shake or even a nutrient-packed smoothie while continuing busy work schedules.

 

REFERENCES

  1. Kathleen Mahan, Sylvia Escott-Stump (2008). Krause’s Food & Nutrition Therapy.
  2. https://www.sciencedirect.com/science/article/pii/S0091743511003367

 

COMPLETING YOUR MEAL WITH PROTEIN

BY: Angela Leach   /   DATE: February 2019

DATE OF NEXT REVIEW: February 2022

A nutritionally complete meal will provide all macronutrients (carbohydrates, fats and PROTEIN) within International Acceptable Macronutrient Distribution Ranges (AMDR). This month we are giving protein the recognition it deserves as an essential component of complete nutrition. In this article we will look at some protein basics; how much protein we should be getting in our diet, how to best distribute these requirements throughout the day, the difference between complete and incomplete proteins and how to combine incomplete proteins to make a complete one. Protein is everybody’s friend and we all need it for multiple important functions within the body.

 

HOW MUCH PROTEIN DO YOU NEED?

The recommended daily allowance (RDA) for protein is 0.8g/kg body weight per day. This amount is estimated to reach the needs of most healthy adults. However, while this amount may be enough for those that do not exercise, active individuals require considerably more protein1. The below table outlines protein requirements of various groups of active individuals.

You will see that those people participating in heavy training can require more than double of what a sedentary person of the same weight would. Either way, with a well-planned diet that consists of balanced meals throughout the day, requirements can be met without needing to supplement protein.

 

Visit www.futurelife.co.za to see examples of eating plans developed to reach the requirements of various groups of individuals.

 

PROTEIN DISTRIBUTION

While many people eat large amounts of protein at supper, it is not uncommon for the rest of the day’s meals to be low in protein. Ideally protein should be distributed throughout the day’s meals. There are multiple reasons for this including the fact that protein foods improve the satiety value and lowers the glycaemic index of meals and that it assists with muscle maintenance 2,3,4.

 

Here is an example of how an 80kg male needing 1.6g/kg protein per day (128g protein) could distribute his protein intake:

  • Breakfast: 2 boiled eggs and 1 serving FUTURELIFE® Smart Oats® with ½ cup milk (25g protein)
  • Snack: 1 fruit and 50g raw almonds (10g protein)
  • Lunch: 150g chicken with vegetables and a starch (32g protein)
  • Snack post training: 75g FUTURELIFE® HIGH PROTEIN Smart food™ (22g protein)
  • Dinner: 200g lean meat with salad & starch (42g protein)

TOTAL: 128g protein per day

 

Did you know: including protein in your breakfast not only helps you to reach your protein requirements for the day, it is also linked to a healthy bodyweight and reduced cravings 4,6.

 

COMPLETE YOUR PROTEIN FOR COMPLETE NUTRITION

Complete proteins are ones that contain all the essential amino acids (building blocks) in adequate amounts. What makes these amino acids essential is that they cannot be synthesised by the body. Animal proteins are usually complete (so it is easy for meat eaters to get all essential amino acids). Soy and quinoa also provide complete protein- but there are other ways to make sure that you’re getting the correct protein fix. Complimentary proteins. You can combine two or more plant protein sources (for example, a grain and legume), which are rich in different amino acids and boom, you have a complete protein.

 

Examples of appropriate pairings include5:

  • Peanut butter on toast
  • Hummus / falafel on a pita bread
  • Peanut butter and oats
  • Lentils and rice
  • Legume soup and bread

 

CONCLUSION

Making nutritionally complete, balanced food choices makes reaching your protein requirements and making sure that they are well-distributed that much easier. Getting your protein intake right isn’t complicated at all if you are well educated. As always FUTURELIFE® products are there to make things even simpler for you!

 

HOW FUTURELIFE® HIGH PROTEIN SMART FOOD™ PROVIDES COMPLETE NUTRITION:

A 75g serving of FUTURELIFE® HIGH PROTEIN Smart food™ mixed with low-fat milk, is a nutritionally

complete and balanced meal as it provides an internationally recommended blend of energy from

carbohydrates, proteins and fats7. It is the first and only scientifically formulated, low GI food that is high in

energy. It is formulated using a key ingredient called SmartMaize™ which is the result of a patented cooking

process, which gives it a distinct profile and a “unique fingerprint”. It is also high in dietary fibre and contains

inulin, made from whole grains (which gives this product it’s “grainy” texture) to ensure optimal digestion and

immune support.

 

FUTURELIFE® HIGH PROTEIN Smart food™ is made from a blend of researched proteins known as SmartProtein3D. It is high in protein and contains 19 amino acids. It is formulated using unique FutureSoy, providing 35% of energy from protein (23g of protein per 75g serving). It is high in Omega-3 and naturally free from trans fatty acids and cholesterol.

 

The product contains 23 Vitamins and Minerals delivering 50%+ of daily requirements for all vitamins and most

minerals6. Additionally, it contains functional ingredients namely fibre and inulin (great for everyday digestive health),

as well as SUPRO® Soy Protein Isolate (sourced from soybeans, the protein is ‘isolated’ from the rest of the soybean components, making it 90% protein).

Containing all the essential amino acids, it is equivalent in protein quality to animal protein, contains no cholesterol

and is almost fat free. SUPRO® Soy Protein Isolate is beneficially added into our unique SmartProtein3D blend and

is a registered trademark of DuPont and affiliates. FUTURELIFE® HIGH PROTEIN Smart food™ is therefore smart

food for complete nutrition with SmartProtein3D. To learn more visit www.futurelife.co.za.

 

 

REFERENCES

  1. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8Text
  2. https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index
  3. https://academic.oup.com/ajcn/article/87/5/1558S/4650426
  4. https://www.healthyeating.org/Healthy-Eating/Healthy-Living/Health-Nutrition/Article-Viewer/Article/569/5-Reasons-to-Eat-a-Protein-Packed-Breakfast
  5. https://visualveggies.com/what-are-complimentary-proteins/
  6. https://www.mensjournal.com/food-drink/add-protein-your-breakfast-reduce-cravings-says-study/

IMAGES

  1. https://www.semanticscholar.org/paper/Sport-nutrition-%3A-A-review-of-the-latest-guidelines/76d655a0670cbebdbd0b1def79fe7eef51042cb2

 

 

 

 

CAN PROBIOTICS BENEFIT ATHLETES

WRITTEN BY: Angela Leach / 

Probiotics are defined by the World Health Organization as “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host”1. They are the “good guys”: good bacteria that promote optimal gut health, leading to improved well-being. Sportsmen and women can benefit from introducing probiotics into their diet or supplement regime, particularly if they frequently experience digestive disturbances, recurrent infection or poor recovery. But how?

HOW PROBIOTICS IMPROVE IMMUNITY

Improved immunity is arguably the most beneficial effect that probiotics confer to sports people because an infection essentially means no training or worse yet, no competing!

Ever noticed that some very fit people get sick so much more often than the “average joe”? Well this is due to the fact that excessive training puts strain on the body, resulting in the release of stress hormones such as adrenaline and cortisol and a resultant suppressed immune system7.

Probiotics can help to combat this by strengthening the body’s inherent defences through an increase in the activity of immune cells and proteins housed within the gut8,9 which results in decreased duration and severity of various infections10,11.

HOW PROBIOTICS IMPROVE EXERCISE RECOVERY

Physical exercise results in an increase in free radical production2, meaning that levels of circulating free radicals are increased after prolonged exercise.

The aim around recovery nutrition is to return the body to its pre-exercise state. Probiotics can assist this process by improving the absorption of various micro and macro nutrients including antioxidants which have the ability to counteract the effects of free radicals.

Probiotics also improve absorption of amino acids, the building blocks of proteins, which play an important role in repairing muscles3,4. With improved protein absorption, you would need to consume a smaller amount of protein to experience the same benefits as somebody not taking in the probiotics which offers a financial benefit5. Of particular interest is the fact that studies are showing probiotics to improve leucine absorption by 23% 6. Leucine is a branched chain amino acid well known for its beneficial effects in protein synthesis.

HOW PROBIOTICS PREVENT DIGESTIVE COMPLAINTS

Gut health and probiotics are synonymous, so as you may imagine, probiotics can prevent those very uncomfortable and urgent “toilet breaks” during exercise.

This condition is referred to as “leaky gut syndrome” and is often experienced by endurance athletes, particularly runners. Not only can it cause a lot of discomfort for an athlete, but it may also mean a significant increase in your race time.

Leaky gut, occurs because cells lining the intestinal walls pull apart during exercise, causing a leak into the bloodstream. Probiotics put into place various mechanisms which help to significantly reduce the chance of leakage occurring by reinforcing the intestinal wall, reducing the likelihood of GI distress during exercise11,12.

CONCLUSION

While live bacteria may not be the most obvious sports supplement to pop to mind, it may be one of the most helpful, especially if you are prone to infection or tummy complaints.

 

 

REFERENCES

  1. http://www.who.int/foodsafety/fs_management/en/probiotic_guidelines.pdf
  2. http://www.ncbi.nlm.nih.gov/pubmed/9571703
  3. http://nationalpti.edu/blog/2014/01/why-athletes-need-probiotic-foods-and-where-to-find-them/
  4. http://www.active.com/nutrition/articles/3-reasons-athletes-need-probiotics
  5. http://www.nutraingredients.com/Research/Game-on-Probiotics-sports-
  6. http://www.nutraingredients-usa.com/Research/Probiotics-begin-to-flex-their-muscle-in-the-sports-nutrition-market
  7. coreperformance.com/knowledge/wellness/how-exercise-effects-immunity.html
  8. http://www.active.com/nutrition/articles/3-reasons-athletes-need-probiotics
  9. http://futurelife.co.za/the-power-of-probiotics/
  10. http://www.thefooddoctor.com/Probiotics-for-Athletes-and-Fitness-Ahealth_experts_athletes/
  11. http://www.runnersworld.com/nutrition/how-probiotics-can-help-you-be-a-better-runner
  12. http://www.myleakygutsyndrome.com/probiotics-for-leaky-gut-how-probiotics-can-heal-your-leaky-gut/

 

CELEBRATING NATIONAL CEREAL DAY THE SMART WAY WITH FUTURELIFE®

BY: Sonal Ratan /   DATE: January 2019

When we live in a world with smart phones, smart cars and smart TVs, doesn’t it make sense to make sure you’re getting smart nutrition too? National Cereal Day is celebrated annually on the 7th of March and this year we raise our spoons to pay tribute to our hero cereal, FUTURELIFE® Smart food™ which has been providing South African families with a smart breakfast choice for 11 years.

 

In order to appreciate our current breakfast advancements when it comes to nutrition, let’s look at the history of the breakfast cereal invention. It was during the Civil War that Americans were faced with an array of gastrointestinal problems as a result of a high consumption of meat. Due to its affordability, Americans would eat a large amount of meat at meal times, particularly breakfast. During the 1860s, reformers expressed their views of meat being both physically and spiritually unwholesome. In the end this resulted in the idea of breakfast being transformed forever in not only America, but around the world.

 

The transformation started off with nuggets made from dense bran. This bland tasting cereal was so hard that it had to be soaked overnight in order to soften it. Since this first manufactured breakfast cereal, numerous food companies have used the breakfast cereal concept to produce products made from a wide variety of ingredients and in the most creative shapes and delicious flavours.

 

Somewhere along the way it seems that some food companies have however lost the initial ideology of creating a breakfast cereal that is nutritionally complete and have instead capitalized on the idea of a breakfast cereal that compromises nutrition for taste in order to make a high profit margin.

 

At FUTURELIFE® we believe that we’ve stayed true to the initial breakfast cereal ideology and this is all thanks to our humble beginning. 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 (adding milk and/or sugar were optional). We believed the product should contain only the highest quality ingredients, even if it meant getting these from other parts of the world.

 

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 the form of 4 delicious flavours and it 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 far nutrition has advanced since the early invention of the breakfast cereal. We are also proud of our own history and the ‘smart food’ we contribute to the breakfast cereal isles around the country. 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 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 National Cereal Day and the advancements of our proudly South African company, FUTURELIFE®.

 

FOOD AND HEALTH TRENDS FOR 2019

BY: Ashleigh Everitt 

Every year, trend agencies publish food and health trends for the year to come. These trends are eagerly awaited by not only the food and health industry but also consumers alike. In 2019, many of the food and health trends show the influence of a more health conscious consumer3,4. So, with less than a month to go until 2019 is upon us, we have a look at what food and health trends are awaiting us in the new year.

Plant based eating1,2,3

With people choosing more a plant-based diet and eating less meat, it is no wonder that plant-based eating is still a major trend for 2019.  This can be seen in the increased prevalence of vegetarianism, veganism or flexitarians, but also more plant-based meals on offer at restaurants and supermarkets. Within this trend, the search for good quality proteins such as soy, tofu, legumes, walnuts, tempeh, seeds and whole grains are becoming more popular as they easily replace meat or fish without affecting the balance of our meal1. Eating more plant-based foods is not only beneficial for you but also the environment. FUTURELIFE® products are made from non-GMO soy and maize, therefore embrace the plant-based trend and depending on which product, are suitable for vegetarians or lactovegetarians.

Healthier alternatives1,3

As people become more health conscious, they search for healthier alternatives and replacements for particular foods. People are searching for healthier alternatives for bread, meat and dairy3. This is seen in the increased use of milk alternatives, vegan cheeses, black beans, lentils, rice, nuts, seeds, chickpeas, pea and lupin (legume)3 as well as insects as protein sources1. There is also talk of beans, peas and lentils being used in cakes, muffins and breads3 and plant-based frozen desserts2.

Snacking1,2

Snackification is another trend that is carrying over from 2018. What is changing, however, is the way people think about snacking and what is considered a snack1. Researchers found that “63% of millennials are replacing meals with snacks and snacking is moving away from being a an optional extra to a definitive occasion1”. Trends seen in retailers show the rise in snacking options made with better ingredients all neatly packed in a single-serving. Try our range of snacks to help keep you going throughout the day, FUTURELIFE® High Protein and High Protein LITE SmartBar, FUTURELIFE® Smart Drink™ or FUTURELIFE® Crunch Bar. Our powdered range can easily be mixed with water or milk to make a meal, shake or smoothie.

Probiotics into foods2,5,6

This trend not only embraces including foods that naturally contain probiotics such as Kefir, Sauerkraut, Tempeh, Kimchi, Miso, Kombucha and Pickles7 but also shelf stable probiotics added to foods. You are going to start seeing functional probiotic ingredients added to your staples through products like granola, yoghurt, cereals, nut butters, soups and bars2. FUTURELIFE® as a brand embraces the trend of probiotics in food and importance of gut health with our FUTURELIFE® Bran Flakes with Probiotic Sachets. This product contains individually wrapped sachets of HOWARU® Premium Probiotics.

Elevated convenience4,5

This trend focuses on increased demand for healthy, foodie inspired convenience food and drink options, that don’t skimp on quality. This includes premium convenience foods4, meal kits4,5, food delivery services4,5 and in other parts of the world, fully-automated food stores that use mobile apps and cameras to make grocery shopping as seamless as ordering food for delivery4. This is in response to the fact that more people are becoming health conscious and showing a passion for food, but might lack the skills, equipment and/or time.

Healthy aging4

Preparing oneself for a longer, healthier lifespan is particularly relevant as consumers view health and wellness as a holistic, proactive, and ongoing pursuit. We will see more food and drink products that are being developed for people of all ages, especially the aged, through fortification or the addition of a functional ingredient in order to make a functional food. This is when a food given an additional function by adding new ingredients or more of existing ingredients over and above what you would find in a normal food4. The aim is to help consumers to efficiently consume vitamins, minerals, and other ingredients that are potentially beneficial for one’s health namely bone, joint, immune system and brain health4,6. Did you know that FUTURELIFE® is a functional food brand, with added functional ingredients such as MODUCARE®, HOWARU Premium Probiotics and SUPRO® Soy Protein Isolate as well as additional vitamins, minerals, omega 3 and prebiotics?

Rethink plastic1,2,4,5

With the large amounts of plastic ending up in the environment and microparticles starting to infiltrate our food, it is no wonder that it’s a 2019 trend and rightly so. People are trying to be more health conscious as well as considering the environment more. The food industry as well as its consumers are striving to use less plastic, recycle more and there is a big drive to switch to environmentally-friendly packaging. This is evident in the banning of straws, earbuds, the increased use of recyclable takeaway and coffee containers, encouraging customers to bring reusable containers or coffee cups and even plastic free grocery stores. Rethinking plastic along with the movement to reduce food waste as well as the importance of soil health and regenerative agriculture are named in Mintel’s global food and drink trends for 2019.

Virtual fitness training and online workout subscriptions5

Some people don’t like to go to gym or exercise in a group but struggle to find motivation to exercise on their own. This trend allows people to get training and instruction from the comfort of their own homes. It usually involves subscribing to an app where you pay a monthly fee and requires the use of a TV or cell phone.

Other trends that are on the radar for next year include the importance of gut health2, the use of hemp2, pacific rim flavours (Asia, Oceania and the western coasts of North and South America)2, colourful beverages using natural, botanical and plant-based ingredients2,3,6, mindfulness and intuitive eating5.

WHERE DOES FUTURELIFE® FIT IN?

Our FUTURELIFE® Bran Flakes with Probiotic Sachets have been reformulated to be high in dietary fibre and 12 vitamins and 3 minerals. Each probiotic sachet contains 1 billion CFU (colony forming units) of L-acidophilus and B-lactis which are shown to have digestive and immune benefits in this dosage.

REFERENCES

  1. https://media.wholefoodsmarket.com/news/whole-foods-market-unveils-top-10-food-trends-for-2019T
  2. https://www.foodnavigator.com/Article/2018/09/26/What-will-be-the-top-trends-for-the-Nordic-region-in-2019-Fazer-picks-5
  3. http://www.mintel.com/global-food-and-drink-trends/
  4. https://www.mydomaine.com/health-and-wellness-trends-2019/slide7
  5. https://www.healthista.com/wellness-trends-for-2019/
  6. https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
  7. https://www.dairyfoods.com/articles/93268-innova-market-insights-names-top-10-food-and-beverage-trends-for-2019