Wednesday, 29 August 2012

The iTransform Challenge


Get ready to take part in the most awaited and talked about Challenge aimed at changing your lifestyle through exercise, healthy eating and professional advice.
  Ladies will be encouraged to participate in a 3 month challenge. The programme will incorporate all the necessities to make sure the transformation process is done in a healthy, fun and maintainable way. 



Bookings Close – Monday 3rd September 2012
Challenge Starts
 – Monday 10th September 2012
Challenge Ends
 – Thursday 13th December 2012


The 3 Month iTransform Challenge will include the following:
  • R16 000 worth of Cash and Prizes to be won! R10 000 cash for the most transformed lady.
  • TransformHERS will provide you with 48, 1 hour functional training fitness sessions conducted in an outdoor group environment. Training sessions will incorporate cardio, agility and strength exercises aimed at increasing fitness levels and improving muscle strength and tone.  All necessary equipment will be provided and sessions conducted by a group fitness trainer. You will be encouraged and motivated to reach your personal fitness goals, with monthly testing done to monitor your improvements.   Some TransformHERS venues or time slots may only offer 3 days per week workouts, however you will be allowed to participate at any of the other training venues on the 4th day.
  • Chef Direct will deliver 36 healthy, ready-to-eat, low GI meals to your training venue over the 12 week challenge (3 meals per week).  These meals are specifically tailored in accordance with our registered Dietician, Monique Dos Santos from Good Life Dieticians, ensuring that each meal has the optimal nutritional composition for the participants. Monique will also assist, via our BLOG, with any nutritional related queries
  • Pure Nutrition will be supplying you with product to use before and after training to assist muscle building, toning and recovery.
  • Kinetics.co.za  will be available to assist participants with strengthening tips or advice on injury prevention as well as fitness tests and measurements.


So, what is in it for you?
  • 48 outdoor boot camp training sessions
  • 36 ready to eat low GI healthy meals
  • Nutritional supplements
  • Dietary advice
  • Biokineticist testing/measurement and advice
  • Training guide and meal plans for your  “off” days
  • Prize money and great prizes up for grabs
  • TransformHERS T-Shirt and training bib


Dates:
The iTransform Challenge will run in conjunction with 3 month camps of the TransformHERS Oudtoor Fitness Camps Programme with 1 week “off week” inbetween camps.


Start dates of Challenge:
  •     10 Sept - 4 Oct
  •     1 week off
  •     15 Oct - 8 Nov
  •     1 week off
  •     19 Nov - 13 Dec End date of Challenge

iTransform Challenge Orientation (not to be missed!) – Thursday 6th September 2012.
  • Informative talk regarding the Challenge
  • Collection of Goodie Bags
  • Body assessments
  • Photo’s
  • Meet your trainers
  • Meet your fellow Challengers
Price:
  • R3200 once off – This is a once off fee for the 3 month iTransform Challenge, OR
  • R1167 payment per month – This is the payment should  you wish to pay monthly for 3 months (to be paid on the 1st of each month Sept, Oct, Nov).
For more information contact admin@itansform.co.za or go to www.itransform.co.za

Tuesday, 21 August 2012

Eating to feed your skin

Is your skin on the dull side after a long winter or do you simply want to look flawless for an upcoming event? Take these tips from the GLD and for optimal results get your day to day meal plan (by the GLD on SHAPE) to boost your skin here.





1.     Choose good fats



Healthy fats play an important role in healthy skin. Omegas-3 is a natural anti-inflammatory which calms irritated and inflamed skin from dry environments common in winter. Foods high in healthy fats will help to keep your skin firm and supple as healthy fats are part of the cell membrane which act as a barrier to harmful compounds, and so waste products are transported out of the cell. Because the cell membranes hold in water, the stronger the cell barrier the more cells can hold in moisture, leading to plumper and healthier-looking skin. Healthy fats will ensure a plumper better hydrated skin with less scaly, flaky and dull areas.



Get omega-3 fatty acids into your diet by eating fatty fish like salmon, mackerel, herring, trout, tuna or sardines at least twice a week. If you are not a fish-lover, choose an omega-3 supplement, or try plant sources of omega-3 like walnuts, soybeans, flaxseed and flaxseed oil. And while upping your intake of good fats be sure to watch out for unhealthy fats, too. Trans fats (found in pies, commercially made biscuits and crisps, as well as saturated fats like butter, red meat and full-cream dairy) do not keep the skin’s health and integrity the way that unsaturated fats do.  



2.     Switch from simple to complex starches



Eating foods high in simple sugars will cause irregular blood glucose levels which may aggravate hormonal problems and fluctuations, leading to breakouts. Sugary foods are also the perfect food for bacteria and may cause an imbalance in intestinal flora, again predisposing us to inflammation and infections. A diet high in sugar foods may cause sugar molecules attach to the collagen present in our skin and cause a lack of radiance, puffiness, a loss of contours and firmness.  



Complex carbohydrates on the other hand will keep your blood sugar levels stable and hormones happy around the clock. Another advantage of complex starches are that whole-grains are rich in selenium, a mineral which plays a key role in the health of our skin as it protects elastin, a type of protein that keeps skin firm and supple. So ditch the sugar and sugar-containing products like soft drinks, sweets, chocolates, baked goods and refined starches, and increase your selenium intake by adding wholegrain bread and cereals, oatmeal, tuna, cod, seafood, turkey, kidney, liver and Brazil nuts to your diet.



3.     Time to detox

Antioxidants are molecules that help to stabilise unstable molecules called free radicals, which are formed during the process of oxidation. These free radicals damage cells and cell membranes. In an attempt to stabilise itself, a free radical will “steal” an electron from a stable molecule, causing even more instability and creating a dangerous chain reaction. Eating a diet rich in antioxidants protects your cells from damage. Diets lacking in fruits and veggies deprive not only your body but also your skin of nutrients needed for a healthy skin.



Strawberries, blackberries, blueberries and raspberries are high in antioxidants. Incorporate berries into your diet by tossing them into breakfast cereals, muesli or yoghurt. Buy frozen berries and add them to smoothies, or enjoy a few as a healthy snack between meals.



4.     Up the ACE’s



Vitamins A, C and E play an important role in healthy skin.



Vitamin A         Vitamin A is known for its role in skin integrity. Vitamin A is involved in cell differentiation, which means that it helps in the division of new skin cells, so it is great at improving the turnover of cells in the skin. Vitamin A also assists in healing and maintaining epithelial tissues, the largest of which is the skin. You can get vitamin A from foods rich in beta-carotene which the body converts into vitamin A. Eat liver, egg yolk and dairy products for vitamin A, as well as deep orange and green fruits and veggies, like pumpkin, butternut, carrots, sweet potato, spinach, mango, apricots, romaine lettuce, tangerine and papaya.



Vitamin C        Did you know that sweet peppers, especially the green and red ones, contain as much as twice the vitamin C content of oranges? Vitamin C stimulates the production of collagen, a protein that is the underlying supportive structure of the skin. Vitamin C is also important in wound healing, and provides protection from harmful UV rays; it scavenges free radicals and regenerates vitamin E after it has been oxidised. Interestingly, vitamin C is also involved in making DNA, and protects vitamins A and E. Up your intake of vitamin C by eating sweet green and red peppers; apricots; citrus fruits like oranges, naartjies, grapefruit and their juices; kiwi; melon; tomatoes; green peas; Brussels sprouts; broccoli and cauliflower.



Vitamin E         Almonds, almond oil, peanuts, peanut butter and peanut oil, avocado and avocado oil, sunflower seeds and sunflower oil are all rich in vitamin E, an antioxidant that protects cell membranes. Vitamin E also protects vitamin A from reacting with oxygen, which is what makes apples rot and metals rust – a process called oxidation. Vitamin E helps delay the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collagen, causing skin to wrinkle.  





5.     Keep well hydrated



Keep your skin plump and hydrated by drinking enough fluids throughout the day. Water also helps cells move nutrients in and toxins out. Well-hydrated skin appears firmer and more supple, so aim for eight glasses a day. Add slices of lemon or orange, or mint for a refreshing drink. The main source of this fluid should be clean, safe water. Limit dehydrating drinks like coffee and alcohol as far as possible. Cut down on coffee or replace with decaf, and switch your normal tea for Rooibos. Other caffeinated products include chocolate and fizzy drinks.

Contact us with any difficulty in viewing the meal plan. we can simply mail it to you.


Monday, 13 August 2012

Confused about Infant Formula?


Many non-breastfeeding mothers are confused by the types of infant formula on the market and will often go by the word of a friend’s recommendation or hop along milk brands just to be left unsatisfied.
Why should you change the infant formula that your infant  is currently using?
-        Hygiene conditions
-        Indigestion, fussiness and colic symptoms
-        Reflux
-        Lactose intolerance (symptoms such as severe skin rash, chronic diarrhea)
-        Cow’s milk allergy
-        Soy milk allergy
What should I choose?
Hygiene: A major problem and cause of diarrhoea in young infants is the preparation of infant formula. These days acidified formulas are available- they are more resistant to bacterial contamination and will work well when you find yourself in an unhygienic environment or just as a safety measure. NAN Pelargon or Melegi will be the most popular on the market. They can be used form birth until 1 year.
For a full term baby, with no known signs or symptoms of intolerance, a standard full term feed will be the place to start. Nan 1, Infacare 1, Novolac 1 are just to name a few.
Reflux or “spitup”: Products that thicken to form a gel once it reaches the stomach will reduce vomiting or reflux. These might also be symptoms of indigestion and newer formulas will say that better digested formula will reduce “spit-up”.
For indigestion without confirmed intolerance or allergy, the market is leaning more towards easier digestion leading to a peaceful baby without the symptoms of colic, restlessness and constantly battling with bloatedness and gass. This may include the brand new Similac Total comfort or the soy formula Isomil may also reduce these symptoms if soy is a preference.
For a baby with symptoms of intolerance to Lactose in milk a Lactose Free Feed would do: Infacare Lactose Free or NAN LF (Lactose Free). This does NOT mean that the milk is free from Cow’s milk but the Lactose component has simply been replaced.
An infant with tested and confirmed Cow’s Milk Allergy would need a formula that is free of Cow’s milk. This is where a lactose free formula would not do the trick and we have to stay clear of any formula based on cow’s milk. Examples are Infasoy and Isomil. Soya products are safe to use from birth onwards despite the previous health concerns.

We still recommend that Breast is Best. If you are considering a switch from one milk to another, do so with careful consideration and use credible information obtained from a dietitian. The changing of infant formula should be in the best interest of your baby and not merely because of a persuasive sale rep or word of mouth