The
Balancing
Act
* The Key to A Healthy Lifestyle ..
Ella Mthethwa (Registered Dietitian)
As individuals we are a reflection of our lifestyle, our habits – the BALANCE between what we eat and how physically active we are. Our physical outer appearance and what we present to the world is a reflection of what we eat (in the public eye and in our private spaces) and how physically active we are. We are the masters and CEOs of our bodies and as such our bodies respond to the decisions we take and ultimately the kind of lifestyle we decide to adopt, which includes what we eat, what we drink and how active we are. This is the basic…
*Tips for Getting Started*
Know Your Status – Go for a health check at least once a year, which should include an assessment of your Body Mass Index, a measure of how your weight rates in relation to your height. A healthy BMI is between 18.5 and 24.9. In the bid to curb the endemic of obesity and lifestyle diseases, there are various avenues that have become available for an individual to have a check-up; namely clinics, public hospitals, health outreaches, corporates (Wellness Programmes), wellness clinics and pharmacies amongst others.
Eat 3 Regular Balanced Meals
– Eat foods that represent the different food groups that our bodies need to function properly, depending on the individual needs, i.e. Water, Starchy Foods, Vegetables and Fruit, Legumes, Milk & Dairy Products, Meat, fish & eggs plus Fats & Oils. According to the latest SA Food Guide a good combination should deliver on the nutrients that the body needs to function i.e. carbohydrates, proteins, fats, minerals and vitamins.
Do Not Skip Breakfast
– Yes, breakfast IS the most important meal of the day where the overnight “fast” is broken. A good breakfast sets the scene for a productive day (mentally and physically) and helps to avoid excessive binging later to make up for the meal that has been missed.
Eat More Fruit and Vegetables
– Each individual should aim to eat at least 5 portions of fruit and vegetables per day. Variety is key in order to get a good spectrum of vitamins and minerals plus the added benefit of fibre. Eat at least one orange or yellow and 1 green vegetable or fruit especially during your main meals.
Drink enough water
– The human body is made up of approximately 66% of water some of which needs to be replenished during the course of a day as the body loses some during metabolism and in fluids such as sweat and tears. Drink at least 6 to 8 glasses of water per day.
Limit the intake of salt and sugar
– Sugar and salt are known to enhance the taste of many a dish, however consistent, high intake can increase the risk of getting these lifestyle diseases. An average adult should aim for 4 – 6 teaspoons of sugar per day. When it comes to salt, it is advisable to avoid use of salt at table however one can substitute salt with flavourful herbs, salt-free spices during meal preparation. Watch out for food items with hidden sugars and salts such as processed foods with a high salt content – read the labels!
Limit the intake of fat
– When it comes to fat it is important to look at the quality and quantity of fats and oils used. Limit the amount of fat used during preparation to the bare minimum eg cut out any visible fat before cooking and limit frying, especially deep fat frying in preparation – use methods such as boiling, steaming and grilling of foods. Use the “good” fats such as olive oil, canola oil tub margarine and eat foods such as avocado, fish (eg salmon, sardines, pilchards) and nuts such as peanuts and almonds (in controlled amounts).
Limit the consumption of alcohol
– Alcohol is primarily a source of “empty calories” – giving the body energy however it supplies no other nutrients. One can survive throughout their Healthy Living journey without alcohol however those who drink must do so responsibly. It is advisable to have a meal before consuming alcohol and not to exceed beyond 2 drinks (female) and 3 drinks (male).
Be Active
– Move! it is advisable to exercise at least 4 times a week, however increasing activity is by no means just confined to exercising. Children should be encouraged to spend less time in sedentary mode in front of the television and more time being active and playing outside. For adults, there are many opportunities in a day increase activity e.g., taking the stairs instead of the lift at work.
The path to a Healthy Lifestyle and healthy nation needs all and sundry to PAY ATTENTION and ACT NOW. This journey to a healthy South Africa starts within each and everyone’s home and sphere of influence start your journey TODAY.
Get back on the Fitness Wagon
Clive Msomi
The idea of getting back on the fitness wagon is not an easy ride. There are a number of reasons attached to this and vary with each individual. But the reason that stands out the most, is the forever changing fitness world trends as new ways of doing things are always coming out. At times these trends can leave one feeling cold to join in. It is for this reason that we have compiled the following activities you may want to consider as you make your way to discovering a new you, we hope either of these activities can also fit in with your training schedule.
1. Boot camp
There are several boot camp sessions taking shape everywhere, it can be in the park, some soccer field not being used or some open area. Find out around your area if there aren’t any for you to join in. Boot camp sessions are military based activities as they are taken from the military training. They last about 30 to 45 minutes. There are several activities that involve things like crawling, burpees, squatting, jumping to name but a few. This is a great way to get back into the swing of things at least do it three times a week. You are certain to feel re-energized. Booking in some camps is advised, find out in your local camp how they operate. For someone who wants to tone and enjoys hardcore exercise, this is the perfect activity for you. Boot camp is also great way to lose weight.
2. Walking
Still remains the most under-utilized activity due to technology and the type of life that we find ourselves living, which is fast paced and each time the speed changes for one to keep up. It remains under-utilized because we have forgotten to take some time out and walk outside and just marvel on life and what it presents. There are safety issues that are also entangled around this which is taken into consideration. The beauty that walking presents is amazing and is beneficial for your body and can save you some coins. A 3 to 5 km walk as a start will set things off, once you start to enjoy the distance you can travel without feeling tired.
3. Cross fit
This is a high- intensity workout program that involves the use of different equipment such as heavy-duty tyres, ropes, sandbags, stones, logs – it is not for the weak. This involves a full body routine that involves movements such as pulling, pushing, carrying, at times even dragging of items. This method was used to train soldiers, policemen and athletes. There are specialized studios that offer these classes, some of the participants take part in the cross fit competitions happening around the world but they do offer classes for beginners.
4. Group Personal Trainer
Not everyone can afford a personal trainer, these days it is important to watch how your financial standing is and make sure that its sustainability is maintained. Personal trainers are aware of the hard times that their clients are going through and thus look to other ways that can assist their clients to continue with the use of their services whilst paying less than what they would pay, had they been training alone. Group personal training is one way you can get some of your friends to join you and have a personal trainer design a workout suitable for you. In this instance when a personal trainer works with a group, the fees that they charge a group makes it affordable to have a personal trainer. In some instances, the personal trainer will also come to your own place for a fee.
5. Zumba /Dance
This high aerobics energy dance craze has been around for more than 10 years when it was created by the Colombian dancer and choreographer Alberto Perez. If you talk about dance exercise the one thing that comes to mind is Zumba. The popularity of this dance craze is not showing any signs of ever slowing down, infact there are more private classes offered all over at a rate that is monthly or paying for that session at that time. The beauty of Zumba to those who are crazy about it, is the combination of aerobics and dance elements, which creates diversity in class. There are classes for young kids and for matured adults, Zumba caters for all. If you are ready to do samba, salsa, hip-hop, mambo, merengue, calypso, reggae-tone to name just a few, this is the right class for you. Warning!! if you find yourself having too much and losing yourself, this is what Zumba will do to you.