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New Edenvale Am manager
Pictured above is the new manager for Edenvale Am; Jane Barnard, in the centre, who is flanked by the outgoing manager, Belinda Forman on the left, and Belindas' predecessor , Raymond Schultz, on the right.

We wish to take this opportunity to thank both Belinda and Raymond not only for having taken such good care of the branch, but also for their on-going support for Jane. Belinda, since her takeover from Raymond in January 2015, has done exceptionally well at maintaining Raymonds legacy, as can be witnessed by the many happy faces of Edenvale Am members at the branch and at road races.

Thank you Belinda and Raymond, and welcome Jane, we wish you many years of fulfilment and happiness at your new branch!

How to Eat Out to Keep Your Taste buds and Heart Happy
By: Nicola Wilken
Date: February 2017
Food is part of almost every celebration and we certainly gain a lot of enjoyment from eating, especially when treating ourselves to eating out at a restaurant. Some of you who are following a heart-healthy diet may avoid eating out as it is difficult to ensure that the meal fits most guidelines. Whereas, others may give up trying to follow a heart-healthy diet altogether as eating out forms such a large part of their life. But GREAT NEWS – you can find a happy medium! Here are some tips to ensure that you are following heart-healthy guidelines, but at the same time enjoying food that tastes great.

With people’s overall increased interest in health, a lot of restaurants have picked-up on the demand for healthier food options which are lower in saturated and trans-fats and are willing to prepare your food to order. By putting in a little effort you can make sure that the meals you consume away from home form part of a healthy diet. 
No buffets: avoid eating at restaurants that offer buffets, as you are more likely to overeat.
Plan ahead: if you know what restaurant you are planning to go to and they have a website, try downloading their menu beforehand so that you know what to order before you go1. 
Avoid restaurants that are likely to prepare “fast food”, as these dishes tend to be high in calories, saturated fat and sodium.

It’s important to understand what is on the menu if you know what to look for, you can eat a meal that is heart-healthy.
Description of cooking method: food that is served crispy, fried, au gratin, pan-fried, scalloped, buttered, sautéed, creamed or stuffed are high in fat and calories. Rather look for food that has been steamed, poached, broiled, baked, grilled or roasted1. 
Ask your server: if you are unsure how a meal is prepared or what it contains, ask your waitron – they are there to help!
Choose lean meat: opt for dishes that feature chicken, fish or lean meat and avoid fatty meats. 
Look for a health mark: some menus may indicate which meals are healthy. If you are unable to find this and are still unsure about what to choose that would be the healthiest option, ask your waitron!1

If there is a bread basket, choose whole-grain or seeded breads, or avoid it altogether if your main already comes with a starch2.
Ask for butter, salad dressings, sauces and gravies to be served on the side, so that you are able to control how much you consume.
Opt for baked/broiled/boiled/grilled fish or chicken as opposed to fried. 
Ask if your dish can be prepared to order, where minimal butter or oil is used. If choosing a meat dish, ask the chef to remove the chicken skin, as well as visible fat from the meat before it is cooked1.
Avoid foods that are likely to be high in sodium, such as food that has been pickled, smoked, in a broth or au jus, or in a soy sauce. Avoid dishes that have lots of sour cream, cheese and mayonnaise1.
Be discerning at salad bars: choose fresh greens, raw vegetables, fresh fruits, beans and low-fat or light dressings. Avoid marinated salads and pasta salads.
Select desserts that are better alternatives to the traditional fat- and cream-laden dishes, such as fresh fruit, fruit ice, gelatin and angel food cake. Use low-fat milk in coffee instead of cream1.
Ask if healthier substitutions can be made to the dish, for example a baked potato/ vegetables/salad in place of fries. Some vegetable options may not be as healthy as you would think, such as creamed spinach – so confirm how they are prepared before ordering.
If the dish is likely to be a large portion, consider sharing with someone, or eat until you are satisfied and take the rest home.
There are many different cuisines, each with their good and bad points. Tips for eating out based on cuisine can be found on the American Heart Association website: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/DiningOut/Dining-Out-Tips-by-Cuisine_UCM_308333_Article.jsp#.WHYy3FN97IW 

It can be seen that there is a way to fit eating-out in to your heart-healthy diet. It may take a little bit of effort in the beginning, but after a while it should become second nature to you. Happy eating!


1. [Online] http://www.heart.org/HEARTORG/HealthyLiving/HeathyEating/DiningOut/Dining-Out_UCM_304183_SubHomePage.jsp.
2. [Online] http://www.heartfoundation.co.za/topical-articles/eating-out-heart-healthy-way-seven-golden-rules.
Congratulations Maria
Pictured above is Maria Vilakazi, of our Fourways Branch, who has been selected for the Central Gauteng Athletics team for the South African Marathon Championships to be held in Durban on the 9th of April. Maria has been chosen in the veterans category and boasts a half marathon time of sub 90 minutes and a marathon time of just over 3 hours.We are very proud of Maria and wish her the very best at the Championships
RWFL wins Umgeni Water Marathon
Pictured above is Momore Mandivengergi proud Run/Walk For Life winner of the 2017 Umgeni Water Marathon in the stunning time of 2:46:29. Congratulations Momore, we are proud of you!
Running or walking for your (good) life
Leonie Vorster (centre) is the new franchisee of RWFL Durbanville. Posing with her are Cathy Taylor and Marianne Nelson, two of the club’s top performers. Both Cathy and Marianne obtained their WP medals at the recent WP track and field championships.

Anyone can exercise, eat correctly and feel wonderful, but most importantly, they must want to.”
So says Leonie Vorster, new franchisee of Run Walk for Life (RWFL) Durbanville. 
 “Leonie, who is also a Natural Therapist; insists that we should focus on health and the benefits thereof, instead of being scared to death of whatever diseases are out there. The stress and cost of disease is simply not worth the money invested in it.”
“Leonie says that she will make a change for the better in RWFL Durbanville and look forward to inspiring and encouraging every member.”
Full Cream Dairy: Do We Need To Be So Wary?
By: Sonal Ratan
Date: March 2017

You’re at the supermarket doing your grocery shopping. Next on the list: milk and yoghurt. You head towards the fridges and take in the wide range of options. Full-cream, low-fat, skim and fat-free… Even 1%. You pick up the full cream options at first but then you think about all the extra fat and calories you’re going to consume. You then opt for the low fat and fat-free versions because you’re sure it’s the healthy thing to do. Is this still the right choice? The latest research is now challenging the recommendations of avoiding full fat dairy as it may in fact be beneficial to your health. 

Milk fat contains more than 400 different building blocks of fat know as fatty acids. The fatty acid breakdown of whole milk is about 62% saturated, 30% monounsaturated, 4% polyunsaturated, and 4% other types such as naturally occurring trans fatty acids.
When faced with the dilemma of full fat intake and the risk of coronary heart disease, it is important to identify the different biological effects of each type of fatty acid. Saturated fats and trans fats are the two main fats that come under the spotlight when “bad” fats are mentioned. Let’s take a look at what the research says.
A recent analysis of the research on saturated fat revealed that there is no significant evidence to prove that dietary saturated fat increases risk of coronary heart disease or cardiovascular disease1. One study in particular has yielded results to show that a higher intake of specifically dairy saturated fats was associated with lower risk of cardiovascular disease2. These studies echo the statement from the Dietary Guidelines Advisory Committee that regardless of the fat level, milk and milk products consumption is associated with lower blood pressure and a reduced risk of cardiovascular disease and type 2 diabetes. 
So what about the effect on your cholesterol levels? Research reveals that milk may increase total and LDL cholesterol (good cholesterol) however it may also raise HDL cholesterol (bad cholesterol), thus resulting in a neutral effect3. 

There are two types of trans fats, industrial trans fatty acids and naturally occurring trans fatty acids. Industrial trans fatty acids are produced when liquid vegetable oil is converted into a solid. This type of trans fat is known to increase the risk of heart disease. The same cannot be said for naturally occurring trans fatty acids which are found in cow’s milk as well as goat and sheep milk. Humans convert vaccenic acid (the main trans fatty acid in dairy) into Rumenic acid.  Rumenic acid is the biologically active form of conjugated linoleic acid. It is worth noting that during the process of removing fat from dairy products, Rumenic acid is also removed. Studies show that conjugated linoleic acid in milk may potentially have numerous health benefits. More research is needed in terms of the effects in humans in order to make bold statements about the benefits of conjugated linoleic acid.  Published reviews have however identified potential benefits for cardiovascular disease, bone health and cancer prevention. 

When examined holistically, studies comparing full fat dairy with low-fat dairy have revealed that full fat dairy is associated with a lower risk of obesity5. The proposed explanation for this is that people who drink low-fat dairy compensate for the missing fat with other foods, thus leading to a higher intake of calories and weight gain.

Now that you’ve heard the case for full fat dairy, the lesson to be learnt is that recommendations that look at single nutrients need to be examined carefully. Although there is now clear evidence that full fat dairy is not harmful to your health as originally thought, this does not mean that it is the most suitable option for everyone. 

Every individual has different nutritional requirements based on their weight, height, activity level and stress factors such as hypermetabolism. It is therefore important to keep these nutritional requirements in mind when you look at your total calorie intake as well as the source of these calories. 

For children, healthy fats play an essential role in growth and development. They require sufficient amounts of good fats for their nervous system and brain to develop normally. In this case, full fat dairy in the correct amount may be the most suitable option. Individuals with increased energy requirements may also benefit from the use of full fat dairy. 

Conversely, low-fat or fat- free dairy may still be the most beneficial option for weight management. Although the studies mentioned earlier stated that full fat dairy is linked to a lower risk of obesity, this does not necessarily mean that it is the best option for weight management.  The participants of these studies who consumed low-fat dairy did not control their total calorie intake and compensated for the missing calories in the dairy with other foods. If your goal is to lose weight, your nutritional requirements will be lower. Consuming the correct amount of low-fat or fat-free dairy in combination with a healthy, balanced diet will help you to limit your calorie intake and assist in weight management.

The extremely common fear of full-fat dairy is proving to be unprecedented. Next time you go grocery shopping and you’re in the predicament of which dairy option to pick, think about your individual nutritional requirements and choose the type of dairy best suited to your needs.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824152/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3396447/
3. http://hyper.ahajournals.org/content/hypertensionaha/48/2/335.full.pdf
4. https://www.dairynutrition.ca/nutrients-in-milk-products/fat/the-effects-of-cla-on-health
5. https://www.ncbi.nlm.nih.gov/pubmed/22810464
6. http://advances.nutrition.org/content/3/3/266.full.pdf+html
7. http://time.com/4279538/low-fat-milk-vs-whole-milk/
8. http://www.todaysdietitian.com/news/exclusive0912.shtml
9. http://www.dailymail.co.uk/health/article-3528417/STOP-drinking-skim-milk-fat-dairy-reduces-risk-diabetes-helps-LOSE-weight.html
10. http://time.com/3734033/whole-milk-dairy-fat/
11. http://link.springer.com/article/10.1007%2Fs00394-012-0418-1
12. http://advances.nutrition.org/content/3/3/266.full
13. http://onlinelibrary.wiley.com/doi/10.1111/1541-4337.12011/full
14. http://www.npr.org/sections/thesalt/2014/03/17/290846811/dont-fear-the-fat-experts-question-saturated-fat-guidelines
15. https://kidshealth.org/en/parents/fat.html

Myth Busting Around Slimming Foods
By: Wilna Eksteen
Date: April 2017

Food, for a long time, has been many people’s best friend and worst enemy. Some people cannot stop thinking about it and others need a constant reminder to eat something.  Some people have no relationship with food and just consume it for survival purposes, on the other hand, some of us cannot stand the thought of missing out on a mouthful of goodness.  Food can be quite a contradiction because it contains everything we need to live a perfectly nourished life, but if consumed in excess it has the ability to destroy our health.  This principle is a simple one that you should never forget: eating a specific food will never make you lose weight. What we eat will never make you lose weight.  How much you eat on the other hand will determine your weight status.  


1. Caffeine can make you lose weight 
The slight increase in metabolism that occurs when you consume a cup of coffee is so minimal that it will not contribute to weight loss1 and in the long run coffee consumption could have the opposite effect.  The problem is not necessarily the coffee as such, but what we add to the coffee.  5 large mugs of coffee with milk can easily add up to you drinking 1 litre of milk per day, then there’s the possibility of added sugar or your chosen alternative to provide additional calories.  Even if you are consuming your coffee without any additions, a coffee-holic many end up consuming large amounts of caffeine, which could contribute to restlessness and high blood pressure that will not result in weight loss either. 

2. Small frequent meals will increase your metabolism
While this practice may not increase your metabolism, there is nothing wrong with consuming your total calories from smaller filling meals more frequently. It may be preferable to eating large meals when you have left yourself too much time to get ravenous. The truth is your body does the maths as you eat.  In other words, the sum of the calories that you consume throughout the day will contribute to your end weight.  If you consume six small meals throughout the day and the overall energy (or calorie) intake is less than you would have consumed with three moderate meals, you are on the right track.

3. The nice list of “slimming” foods you see on Pinterest 
The body cannot sense the specific foods you eat, it relies solely on the nutrients that end up in the stomach.  If you eat a slice of brown bread with a slice of tomato on or a cup of brown rice with some steamed veggies your body would not know the difference.  All that it knows is that it received carbs, fibre with some antioxidants and vitamins from the veggies.  The same goes for the foods that are labelled as “slimming”.  Slimming is not the correct term, the words that should be used are “healthy foods to be eaten in moderation”.  That is called healthy eating, which can contribute to weight loss.  Eating huge plates full of “slimming” foods could even make you gain weight if the energy intake is more than you need. 

4. Slimming shakes
This is a complicated one that most people have tried.  There is nothing wrong with replacing food (something you chew) with something you drink to receive all the necessary nutrients.  Some people find this calorie controlled meal very helpful when trying to lose weight, but you need to understand that nothing in the shake is making you lose weight.  The weight-loss happens due to the fact that you are consuming less energy in a nutrient dense, portion controlled, easy to consume form. Many people believe that it is the actual shake that is making them lose weight and consume it with their normal meal (Oops, that is definitely going to have the opposite effect to what you wanted), others think they can just eat anything afterwards because they had their shake (spoiler, that won’t work either). The “slimming” shake is going to have to replace your usual meal to work. 

5. Consuming a mainly protein-based diet
The controversy regarding this topic has surely brought a separation in some families.  Some people have lost tremendous amounts of weight with this approach to eating and many can testify that they have gained it all back again.  I will just leave one question with you: if you have lost weight on this “slimming food group”, did you find that you consumed an overall lower energy intake and were eating less or were you just eating as much as you want when you want?  Excluding any food group will often result in weight-loss due to an overall lower calorie intake.

Your body does not know what you are eating.  It only receives the nutrients from the food you consume, so make sure you eat responsibly. You need to supply your body with the right type of nutrients in the right amounts to make sure it can maintain an optimal weight to function perfectly.  Relying on specific ingredients will not help you lose weight. Diet is a ‘team sport’ and the carbohydrates, protein, fats, vitamins and minerals are the team players, you the goalie.  You have to fight to keep the enemy, known as, excess out of your body. 

1. [Online] http://www.realsimple.com/health/nutrition-diet/weight-loss/busting-10-diet-myths/myth-no-4-coffee-help-you-lose-weight 

Wings For Life World Run
Wings for Life is an international not-for-profit spinal cord research foundation. Our mission is to find a cure for spinal cord injury. We fund world-class scientific research and clinical trials around the globe aimed at healing the injured spinal cord.

AFTER you've registered (or if you have already registered) on:


Go onto the website > Click on Team > Scroll to the bottom of the screen and search for Run Walk for Life and join the team. It's that easy.

This is such an amazing cause and should you have any queries please email Elmarie ebienedell@gmail.com.
Grand Opening Mthatha Franchise Monday ,15 May
Great News is that the Mthatha franchise will be opening on Monday 15 May 2017. The franchise venue is Transkei Primary School Sports Ground, Nelson Mandela Drive. Sessions will be held on Monday, Wednesday and Thursday at 17h00. Pictured above are the franchise managers Ketwa and Candice Sogoni. Please contact them on mthatha@runwalkforlife.co.za; 0834561825 for further details.
Running and Walking Clubs as a Business

Are you looking for a part-time business . . . Doing what you love?  Run/Walk For Life has franchise opportunities available Nationally – at little or no cost to the right applicants.  For further information contact Matthew 011 367 9400 or matthew@rwfl.co.za

Comrades 2016
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