Category: Nutrition

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®.

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