Move for Health Article 5: Some Healthy Snacks to Keep You Energised

Move for Health Article 5: Some Healthy Snacks to Keep You Energised

Date Published: 11 Oct 2018 Categories: News
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As we upgrade our lifestyle and include more daily physical activity – so we also need to be making healthy choices in the snacks and meals we eat. The Healthy Active Kids SA 2016 report card showed that South African teens consume 3 times the recommended amount of sugar per week, include very little fruit and veggies in their diet and consume large volumes of fast food.

In an effort to guide you towards some healthier choices – we are including two quick healthy recipes you might enjoy this week; a wholesome sandwich and a delicious FUTURELIFE® HIGH PROTEIN smoothie that is perfect at breakfast time or even after your workout.




  • 2 slices low GI wholegrain bread
  • Grilled thinly sliced brinjal (eggplant), baby marrow and red peppers
  • Smooth cottage cheese
  • Mozzarella cheese
  • Basil pesto
  • Pepper


  1. Grill the veggies until cooked, season with pepper as desired
  2. Spread one slice of bread with the basil pesto and the other with cottage cheese. Place the mozzarella onto the warm veggies.
  3. Close up the sandwich and you have yourself a perfect healthy meal.




  • 1 cup apple juice
  • 1 cup ice
  • 1 apple, peeled
  • ½ tsp cinnamon
  • ¼ cup almonds/walnuts

Method:  Blend all ingredients together, until smooth.

If you are battling with your diet, are overweight, lethargic and know that you are not eating as healthily as you could be – you might want to consult a dietitian at the Sports Science Institute of SA and join one of our fitness programmes ( Energised by healthy food choices and regular exercise – let’s see what is in store in week 4 as we train towards the  “Woolworths Move for your Health 6km walk/run in proud association with SANParks” taking place 4 November 2018.  Held in partnership with the Community newspapers, Western Province Cricket Club Running Section (WPCC), Woolworths, FUTURELIFE, SANParks and Claremont Rotary Club, we are hoping to attract many schools to the Woolworths 6km School’s Mass Participation Competition. We are offering cash prizes for both large and small schools claiming the title of the highest percentage of learners completing the event. Contact us on and we will make sure your school gets the information.


So let’s fuel our tanks with nutritious food, lace up our takkies and get moving for our health.


Week 4

15 -21 Oct


(in step count or time)

Warm-up 10 min WALK  EVERY SESSION  
Mon 6 min jog/ 2 min walk

4 min jog/ 2 min walk

2 Rest
Tues Rest   4200 steps / 35 min
Wed 8 min jog/ 2 min walk

3 min jog/ 2 min walk

2 Rest
Thurs Rest   3600 steps / 30 min
Fri 10 min jog/ 2 min walk

3 min jog/ 2 min walk

2 Rest
Sat Rest   4800 steps / 40 min
Sun BRISK 30 min walk   4200 steps / 35 min (pick up the pace for the last 10 mins!)


Event details


Race date Sunday 4 November 2018
Start times 6km 06h45
Registration (individuals) 05h00
COMPULSORY Pre-registration

Schools Mass Participation Competition

Thursday 25 October and Friday 26 October 2018 from 15h00 until 17h30.

SSISA, Boundary Road, Newlands

15h00 – 17h30
Event information SSISA
SSISA information


By Kathleen Mc Quaide

Sports Science Institute of South Africa, Strategic, Media & Sponsorship Manager

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