Author: Modern Athlete

What you eat is important, but even
healthy food can stop you from losing weight if you eat too much of it.
Dieticians never recommend extreme calorie restriction, but there are some
tricks you can use to slightly reduce the amount of food you eat without
feeling deprived. Remember, your brain is easily fooled by shifts in
perspective. It’s also more responsive to external cues like an empty plate
than internal cues like a full stomach. Understanding these influences can show
you how to tilt them in your favour. Over time this calorie difference can help
you drop weight. It’s slow, but it’s steady. And best of all, it’s painless.

 

1. SMALL PLATES, TALLER GLASSES

A full plate sends the signal that
you’re eating a full meal and a partially full plate looks like a skimpy meal,
regardless of the actual quantity of food. Therefore, using smaller plates and
filling them up is a proven way to eat less without noticing. Also, you can cut
down on your liquid calories by choosing taller glasses rather than shorter,
fatter ones.

 

2. SNACKS OUT OF
SIGHT

People eat a lot more when food is
visible. Research has also demonstrated that the harder food is to get to, even
if the extra effort is just removing a lid or walking to the cabinet, the less
likely you are to eat it. The extra work forces you to talk yourself out of a decision
you may regret later.

 

3. DON’T EAT FROM
THE PACKAGE

Your stomach can’t count. When you can’t
see how much you’re eating, you’re more than a little likely to lose track and
consume double or even triple the amount you’d eat if you took the time to
serve yourself a proper portion. Use a plate or napkin, to make sure you get a
good visual of everything you’re going to eat.

 

4. CHOOSING FAST
FOODS

?    
Portion
control: Choose the smallest size available.

?    
Add
colour: Foods with colour contain more vitamins, minerals and
antioxidants.

?    
Know
what’s in your food: Spend
some time looking at the nutritional information for your favourite take-away.

?    
Choose
fatter chips: If you have to
have some sort of fried potato, choose wedges or thick-cut chips if they are
available, as thinner fries absorb more oil.

?      
Be
salad smart: Salad can be a
nutritious, low-kilojoule option, or it can be laden with fat. Keep an eye on
what you include in your salads!

 

5. BE FOOD CONSCIOUS

Don’t eat while doing something else,
like watching TV, reading or working. Eat slowly and enjoy your food.

 

6. THOSE TRICKY FOOD SITUATIONS

Make a plan including strategies for
handling challenging food situations, such as parties or festive foods at work.
Try having a piece of fruit, cup of yoghurt, half a lean deli meat sandwich, or
a few crackers with low-fat cheese ahead of time, to avoid arriving at the
party famished and then overeating.

 

7. UNDERSTAND YOUR FOOD BEHAVIOUR

If we don’t understand our own triggers
and patterns of behaviour with food, it can make it difficult to change. For
example, do you eat when you’re stressed or tired?

 

8. DON’T THINK OF GETTING TO ‘THE END’

Making permanent, sustainable change is
the constant theme! You don’t reach the goal and then you’re finished. Life
isn’t like that. It’s about navigating the good times and the bad times.

 

Remember: it’s about what you do all the
time, not about what you do sometimes. Here’s to a happy,
healthy 2013!

Norman and Pedri are accustomed to the immense
challenge and unpredictability of Comrades, and both are motivated to encourage
others to give back. Norman has run Comrades twice while Pedri is a more
experienced runner with 11 Comrades finishes under his belt, including an
impressive best of 6:53. “It’s simple for us,” says Pedri, “running to give
back is an opportunity for us to do what we love. We combine our love of Jesus
and our love of running!”

 

THE MISSION

For Pedri and Norman, the Sudan4Jesus (S4J) initiative
strives to implement a ‘buddy system’ every year where Comrades Marathon
runners who are members will nominate a ‘buddy’ (athlete or not) to help them
with their journey. “A runner has a buddy who inspires and helps throughout the
journey,” explains Norman. “To run the Comrades, one commits and has to juggle
work, family, training and fundraising, so it always helps to have someone with
you.”

 

From a modest but commendable beginning in 2010 of raising
R35 000 between the two runners, the campaign soon became more popular, with 20
members signing up in 2011 and raising around R115 000. “In 2012, we raised another
R105 000, and the growth has been so amazing!” says Pedri.

 

Given the campaign’s rapid growth, Pedri and Norman now
encourage an average of R5 000 raised per athlete with a target of signing up 100
athletes for Comrades 2013 and beyond. Near the end of 2012, they were well on
their way, with 85 runners from 20 different running clubs having committed! Included
in this 2013 Up Run S4J team is seasoned Comrades runner Louis Massyn, who has
run 40 consecutive Comrades, as well as the 2012 Washie 100-miler winner Johan
Van Der Merwe.

 

FOLLOWING THE FUNDS

For Pedri and Norman, the S4J campaign is not just
about raising funds, they are hands-on when it comes to bringing the gospel to
communities who haven’t heard it before, supplying ministry tools, and participating
in outreach projects like painting schools in the area. Apart from their
personal religious duty, S4J is also a humanitarian project. “It’s amazing to
see the funding available to see our strategy work,” say Norman. “We can speak
out on behalf of those who cannot, because the reality is that the country is
still full of conflict and the government’s reign is violent.”

 

The duo believe that some runners have the natural DNA
to want to give back and make a greater impact for change. “It’s about Comrades
and giving back,” Pedri explains, “and at the finish of Comrades 2013, we’ll
have a community at our stand and we’ll all celebrate!”

For more information about S4J and how to get
involved, visit www.sudan4jesus.com and www.sudanpartners.org, or call Pedri on
012 460 5153.

I am 33, married, with two young sons and am also
hard-of-hearing. Without my hearing aids on, I am essentially deaf. However, I
am fortunate to have good quality hearing aids, and they enable me to have
access to the hearing world. You see, I had a complicated birth, where I had to
be resuscitated. I had no muscle tone, and was put on life support. I
eventually recovered my muscle tone, but lost most of my hearing due to oxygen
deprivation. The doctors told my parents they must accept I was retarded and
would need special schooling, and advised them to place me in a home as they
“could always have other children.” Thankfully, my parents did not listen to
these doctors!

 

I was mainstream schooled. I experienced several communication
challenges throughout my schooling and subsequent university career, but
ultimately, largely through reading the texts on my own, I graduated with a BA,
and later MA (Religious Studies) from UCT, and a PgDip in Journalism (Rhodes). I
have been working as a Researcher with DeafNET Centre of Knowledge in Worcester
for the past five years.

 

I competed in athletics and cross-country at school in
Grahamstown, being awarded my colours for cross-country in my Matric year. At
UCT, I started to train more efficiently and ran at the SASSU Provincial and
National Champs. I also competed in a few marathons, completed both the Two
Oceans and Comrades twice, and I also completed the Cape Town 100km at the age
of 20 in 1999 and ran the False Bay 50km twice (best of 3:40).

 

DETERMINATION

In April 2007, I was hospitalised for a month with a
movement disorder that rendered me unable to move most of my body. At the time,
I was diagnosed with Atypical Parkinsonism. It took me several months to learn
how to walk again. However, I was determined to run again, and secured a good
coach at the end of the year, who guided me towards being selected for the
first World Deaf Athletics Champs in Turkey, 2008, where I competed in the marathon
for Britain (I have dual citizenship, South African and British). I qualified
for the 2009 Deaflympics in Taipei, and again competed in the marathon, but two
months later I relapsed with the movement disorder once again, and it took two
months to recover.

 

In 2010, I represented Boland Masters at the 2010 SA
Masters Athletics Champs, winning the 10 000m in the 30-34 age-group. Then last
October, I chose to join in running 130km over five days to help raise funds
for the National Institute for the Deaf, and I managed to raise R25 000, but a
week later I relapsed again. The specialists advised then
I would never run again, but my mind told me otherwise.

 

BORN TO RUN

After my December relapse, I walked with a stick for
almost six months, and had extreme muscle weakness. It was a long road back, but
I have now mostly recovered, and while my times are not nearly as fast as I
used to do, I just LOVE my running. I am so grateful to do what I can do. Being
out there is the reward in and of itself. When you have been in a wheelchair, after
previously having completed several marathons and ultras, and knowing your
self-identity is a runner, and then having to learn to walk again with the aid
of a stick over several months, you start to appreciate life and running with a
deep realisation of what it truly means to be a runner.

 

It’s not about the records, the provincial and
national selections, the medals even. It’s about being out there, doing it
because you love it. It’s how you breathe. It’s what you do. It IS you. I am a
runner because it is who I am. It is not a part of me. It is me. All of me. And
it always will be.

 

By the way, I
am currently training for the 2013 Buffs Marathon and the 2013 Two Oceans ultra-marathon.

With
more and more trail races being added to the calendar, and more runners hitting
the trails, there is a school of thought that South Africa needs a national
trail running body so that the sport can be run efficiently and safely, and the
athletes can benefit from a formalised structure. However, one of the things
that makes trail running so enjoyable is the freedom it offers – no club
colours, no licence numbers, and none of the rules and regulations of road
running – and that is something many trail runners and event organisers want to
retain.

 

Athletics
South Africa President James Evans has gone on record to say that ASA does not
want to impose strict rules and regulations on trail running, but does want a
national trail running body established and affiliated to ASA somehow, so that our
world class trail runners can be included in international competition, since
these competition structures only deal with national athletic federations.
Therefore, ASA recently convened a sub-committee to look into all aspects of
this formalisation process, and asked well-known Western Cape race commentator
and avid trail runner Altus Schreuder to chair the committee.

 

“ASA
is largely hands off – the trail running community can decide what we want, and
my job is to drive the process, not the outcome” says Altus. “I have tried to
contact as many people as possible in all the provinces to include them in the discussion,
including every trail race organiser I could find, and most agree that it is
unavoidable that there must be a national structure. I’m also finding that all
the athletes are positive about structures being put in place, because it will
give them more opportunities and will see them looked after better.”

 

THREE-PRONG APPROACH

Altus
explains that the committee is currently working on three main areas of the
sport:

1. National structure – “It’s the most contentious aspect and also the one that differs the
most from region to region. The Western Cape has over 40% of all SA trail
races and most are well established, so the organisers and runners are
generally satisfied and therefore more concerned that a national body will come
in and change things. The other regions tend to want more structure and support
at this stage. Overall,
the
trail community is anti-clubs, licences, etc, and the whole concept of freedom
is very important to them. From an ASA point of view, I can go on record to say
that clubs and licences will not be an issue. ASA is OK with that.”

2. Safety and Environment – “These proposals will cover the non-negotiable aspects of safety of
runners and protection of the environment, but without adding more ‘red tape’ that will
interfere with the individuality of runners and events, or the entrepreneurial
spirit of organisers. Most experienced organisers are doing this already and
will not be impacted by this.”

3. Fixtures list, national champs and teams – “This is by far the most urgent, since we
need to be up and running in 2013 in order to send athletes to the various
World Champs events. We have just sent out various proposed policy
documents on how we are going to select teams using champs events and a points
systems, and how to select events for SA Champs, using criteria like distance,
profile, and time of year, since our champs must be just the right time before
a world champs event in order for our athletes to prepare properly. We have
also sent out a bidding document for organisers to apply to host champs
events.”

 

INAUGURAL CHAMPS

In the meantime, the Trail Committee
has already selected the Addo Elephant Trail Run 76km on 2 March in the Eastern
Cape as the first South African Ultra Trail Championships, where a team of
three men and three women will be selected for the IAU World Trail Champs
(50-80km) in Wales. “With
the World Champs in July, we need a national championships roughly in March,
and the Addo is the only event that fits the bill in terms of timing, distance
and profile,” says Altus. After that, further SA Champs events will be
selected from bidding events for the long distance (35-45km) and mountain
running (8-10km for women; 10-13km
for men) categories.

 

Added
to that, a points system will also come into play where all athletes in all
trail events will score points according to a detailed system that takes into
account distance, terrain, gradient, etc, and their best three performances
over a 12-month period will also count towards a wild card selection for
national teams, in case they cannot attend an SA Champs event, or have a bad
run at these champs.

To
find out more about the proposed future of trail running, mail Altus on
[email protected].

The
gloves are coming off. That is the best way to describe the ongoing debate in
nutritional circles thanks to Tim Noakes’ highly contentious statements over the
past year about what we should or should not be eating. He has been labelled a
crackpot, accused of unscientific methodology, and even referred to as the
“Julius Malema of medicine – a man with a hoard of followers and considerable media sway, who is capable
of producing charismatic but probably irresponsible solutions to very complex
problems.” In return, Tim has referred to some of the doctors who are opposing
him as ‘pill-pushers,’ and even said the Health Profession’s Council of SA
(HPCSA) does not understand the basis of science.

 

But this doesn’t help the
layman, who is none the wiser after the war of words. Must we remove all
carbohydrate from our diets, as Tim originally advocated, or do we just remove
specific types, as he now suggests, or do we ignore him and stick with the
‘party line’ being advocated by those who oppose him? It seems nobody can
answer that question now, because the jury is still out. That is why most
doctors, nutritionists, specialists and even the Sport Science Institute of South
Africa and University of Cape Town (Tim’s employers) have come out with
statements that tell people to continue eating balanced diets, not go ‘gung-ho’
on the low-carb/high-fat diet that Tim is advocating. In essence, the two sides
are not yet able to prove absolutely that they are right, so most are taking
the middle road.

 

Tim’s Conspiracy Theory

In 1977 the US Senate
adopted the McGovern Report on nutritional guidelines for Americans, based on a
low-fat, high-carb diet, ostensibly to promote health, but Tim believes it was
just a tool by the then US government to strengthen the country’s corn-based
agricultural sector. “Since then, people have reduced their consumption of fat
to reduce cholesterol, but obesity has risen. Before that, humans were generally
lean and did not need to be told what not to eat.” Furthermore, Tim believes
that there is a misconception that people are getting fatter because they are
eating more and exercising less, but rather it’s because they are they eating
more carbohydrate, which to cut a very long scientific story short, is being
converted into body fat, leading to obesity and serious illnesses, including
various cancers. “About 70% of chronic diseases are nutrition-based, and if we
continue as we are now, we are going to need more hospitals and doctors,” says
Tim.

 

On the other hand, opposing
doctors and nutritionist say the initial health benefits Tim has apparently
derived from his about-face on eating carbs – loss of excess weight, several
ailments cured, feeling energised, running better than ever – can be explained,
and they warn of bigger problems down the line: For starters, type one
diabetics may develop renal failure or go into a hypoglycaemic coma, and
patients with elevated triglycerides risk contracting potentially fatal
pancreatitis.

 

The
bottom line is that both sides agree that a low-carb, high-fat diet can cause rapid weight-loss,
but the regimen is not without acute dangers, and the long-term benefits of the
diet remain unclear. So while Tim has swung from high carbs to no carbs, the widely-accepted
consensus remains that something in between is best: Avoid transfats, sugars
and refined carbohydrates, eat a calorie-restricted, balanced diet with whole
grains, protein and healthy fats, exercise in moderation, and drink water when
you’re thirsty.

(Strap) MY GOAL

The
Great Wall of China is one of the man-made wonders of the world and a
world-renowned tourist destination, and each May it plays host to the Great
Wall Marathon, of which half the distance is run on the Wall itself, including
over 5100 steps! However, that is just a small ‘tourist section’ of the Wall,
which stretches for over 4200km across China – and only two runners are known
to have ever run the full length. That was back in 2006, and it was done by
SA’s David Grier and Braam Malherbe.

 

Now
another South African, 40-year-old former fashion designer and creative
director Alister ‘Dream Wilder’ Koeresies, plans to run on the Wall in an
effort to raise funds to pay for school sport and playground facilities and
equipment, as well as computers, for the underprivileged kids of the
Masiphumelele township near Fish Hoek in Cape Town. “I’ve been training for a
year for this trip, doing up to 60km a day, so mentally and physically I feel I
am ready,” says Alister. “Now I’m busy lining up my support crew, because I
will need some ‘crazies’ to go with me!”

 

RUNNING ROOTS

Alister
was a talented middle-distance runner at school, later moving up to long
distances and running the Old Mutual Two Oceans Marathon in 1996, clocking an
impressive 4:36:57. He ran it again in 1999, but then took an extended break
from running. “I started again in 2011, ran another Oceans, then decided last
year to run a marathon every few weeks for five months in order to raise money
for the kids. It was the first time I had done anything like that… before that
I had been a business executive, but having separated from my life partner, I
decided to refresh myself, because I felt I had become stagnant.”

 

And
so, from April to August, Alister ran the Two Oceans, then based himself in the
UK to run the London Marathon, Cork Marathon (Ireland), Defi Mountain Marathon (Switzerland),
Midnight Sun Marathon (Norway), Stockholm Marathon (Sweden), Davos
Ultra-marathon (79.4km, Switzerland) and the Poeti Cinque Terra Marathon (47km,
Italy). “Some I ran unofficially as charity runs, but others I took seriously,
including finishing eighth at Defi and 13^th in the Cinque Terra. It
was a really taxing experience, because I hitchhiked and ran to get to many of
the races, but I raised about R40 000 in sponsored gear donations for the kids.”

 

APPETITE WHETTED

Next
Alister decided it was time to pursue one of his all-time ambitions, to visit
the Great Wall of China, and what better way than on the run? “I’ve always been
fascinated by Eastern philosophy, and when I went to Hong Kong at age 22, my
interest was piqued by a silk robe I saw on sale, which led to me becoming
interested in the old silk trade routes. That in turn led me to the Great Wall
of China, and I’ve always wanted to see it. I came across a Chinese quote that
says, ‘To be a great man, you have to stand on the Great Wall.’ Next year I
will fulfil that dream.”

 

However,
Alister realised that the language and culture barriers will make the trip even
harder than it already is, so in June he flew to China for a month of
fact-finding, planning, networking and training, while also taking in as much
Chinese culture as he could. This included training with various martial arts
masters. “I have no martial arts background; it was more about learning about
my inner strength and energy.” Strangely enough, the one thing he didn’t do was
visit the Great Wall. “I had to be disciplined about not ‘opening my Christmas
present’ early, because I want the Wall to be a surprise when I get there next
year.”

 

IN THE MEANTIME…

March
is still a long way off, so in the meantime Alister has jetted off to Europe again
for a few months of training. This includes training in the Italian Alps, running
the Davos and Cinque Terra races again, and running the 800km Camino de Santiago
Pilgrim’s Trail in Spain. “I’ll just see how my legs feel and take it one day
at a time,” he says.

To
support Alister’s run, go to www.alisterdreamwilder.co.za.