All About Health

My name is Candice. I am a personal trainer, runner, sports nutritionist, business owner, brand ambassador and many other things. I have been a qualified health professional for over 16 years, and I have helped all sorts of people during that time, such as doctors, executives, students, mothers, sportsman and celebrities. I specialise in helping everyone, with different dietary requirements, religions, cultures, ages, fitness levels, financial background and illness, achieve their goals and find their “healthy.” 

What is healthy? Is it a 6-pack for 3 months a year? Is it skinny? Is it just muscle? 

Let’s unpack this. 

No matter your weight, height, body type, or outward appearance, healthy looks different for everyone. What is important is what is happening inside your body. 

Think about this when considering your nutrition. 

Are you providing your body with enough fuel and nutrition every day? 
Are you underactive and over fuelling your body? 
Are you causing nutrient deficiencies by not eating a balanced diet?
Are you under fuelling your body when leading an active lifestyle?
Are you always tired after eating your lunch? Or hungry soon after eating?  

Make better choices.
We can’t always control what is packed in our lunchbox or served at the tuckshop. We also can’t always control the availability of food at all. But it is important to understand nutrition so that we can guide our loved ones to make better choices, and that every opportunity we have to make the decision of what to put in our bodies, we are choosing the right food for the day to keep us fuller for longer, prevent being tired after eating, and be more productive overall. 

Teachers and student. 
Being a teacher or student is difficult enough. Not to mention providing your body with the right fuel every day.  

Some days are less active than others; sometimes it’s full of physical activity, mentally exhausting, and physically exhausting. Some students and teachers live a less active lifestyle than others, and some are more active than others.  

So, nutrition is not about everyone eating a specific way all the time. It’s about knowing what to eat and when. And that it’s okay to have those chips, or that takeaway or cold drink, in moderation. 

Everything in moderation, including moderation.  

What is moderation?  

I like to explain to my clients that one healthy meal does not make you healthy, and one unhealthy meal does not make you unhealthy. Allow yourself to enjoy life’s simple pleasures while looking after your mental, physical, and nutritional well-being the rest of the time. 

Eating a balanced diet, hydrating enough and supplementing deficiencies in our bodies is not to look perfect on the outside; it helps our skin, hair, nails and figure, but most importantly, to live longer, have more energy and prevent ailments and diseases. It helps our brain minimise the effects of insomnia and mental illnesses such as depression. 

Still counting calories? 

Most people think nutrition is about counting calories or following trending diets. Well, it goes beyond that.
Nutrition is about feeding our bodies with the right foods and giving ourselves the energy to thrive and accomplish our day.
It is about embracing a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. 
It’s about indulging in the vibrant colours and textures of nature. 

Find a hobby.
Living a healthy lifestyle needs to be holistic; it can’t just be a diet. We need to take care of our mental health, set boundaries, cut out negative influences, and find hobbies and activities that fulfil us and make us happy. For those of us more fulfilled by reading a book or watching series than running or doing sports, create balance by walking more, stretching in the mornings, or going to do activities with friends like ice skating, rock climbing, or bouncing.  

Small, consistent changes lead to large positive impacts on our bodies.  

9 simple ways to start with good nutrition. 

1. In the morning, eat oats. They aren’t exciting, but you can make them more exciting by adding fruit, a touch of honey, or yoghurt and cinnamon.
2. Replace white rice and pastas (they’ve been stripped of most of their nutrients) with brown rice and wholewheat pasta. This simple change will keep you fuller for longer and is loaded with protein, fiber, iron, magnesium, and zinc.
3. Replace full-fat dairy products with low-fat ones, such as High Protein Recovery Milk, which contains 21g of protein (whey isolate and casein—a win-win). Avoid fat-free products, as they tend to have higher sugar contents. Read Labels! 
4. Go for the leaner options of protein, such as ostrich, lean mince, chicken without the skin, and fish. Avoid deep-frying and crumbing your proteins; rather, sear in a pan of olive oil, spray and cook, or grill in the oven at a low heat for longer than a high heat for shorter. This prevents AGEs (advanced glycation end products that lead to an increase in metabolic diseases). Eat less pork, lamb and fattier cuts of beef, such as ribeye and ribs. If you can’t resist, simply cut the excess fat off after being cooked and eat the leaner parts.
5. Vegetarians and vegans, no problem. Let’s supplement your proteins (combine different plant proteins in a serving so your amino acid profile will be completed, e.g., tofu and pea curry). Ensure your diet is packed with iron, such as green vegetables, soy, nuts, healthy fats like avocados and lots of fibre.
6. DLOW! I’m sure you hear this a lot, but drink lots of water. It helps your body get rid of waste, aids your bowel, lubricates your joints, increases energy, aids weight loss or weight management, aids digestion and most importantly, it’s good for your heart.
7. Don’t overcook your veggies. Sweet potatoes and carrots release sugars and can easily turn from a medium GI to a high GI or from low to medium. Also, keep the skin on your potatoes for fibre.
8. Eat three reasonably-sized meals a day and snack in between. There is no need to starve yourself.
9. Do you have vitamin or iron deficiencies? Try supplementing them in your diet if possible and recommended by your doctor, or get a HPR; it covers most of your nutritional needs from day to day. 

There are many rules to nutrition, but with what I’ve just mentioned, it can have huge impacts on your health and day-to-day productivity. 

My secret for a more active lifestyle: 

⦁ I have an Orange or Naartjie and a black coffee 15 minutes before exercise; this works as my “pre-workout” and performance enhancer.
⦁    After exercise, I have a banana or a low-fat chocolate milk, i.e., HPR, scientifically proven to hydrate, repair, and recover our bodies.  

The final message. 

There are 24 hours in a day, 7 days a week.
The average person sleeps 7–8 hours a night.
Most people who go to the gym or do sports train three days a week. 

That means that you are responsible for what you eat for 116 hours a week. So be aware of your body and your choices. Respect your body and others, and move your body as much as you can, within reason. 

Remember, you have the power to have influence, not only in your own lives but in the lives of those around you. Your choices and actions ripple through society, inspiring others to prioritise their well-being and create a world where health and happiness thrive. 

Your fitness and health priorities are your own, and you should want the best for yourself. What works for you may not work for someone else. 

Embrace the power of high-protein recovery milk and elevate your performance.

Signing off as your resident sports nutritionist,

Candice De Mendonca

The Fitness Hybrid (@the_fitness_hybrid)

HPR is a specially formulated, high-quality protein recovery drink, packed with 21 grams of protein and 8 added vitamins that are crucial for high-intensity exercises. It provides all the necessary components to speed up muscle recovery so you can Recover Like a Pro.