Category: Features

Being overweight was always a part of his young life; in fact, he can’t remember a time when he was not chubby. As a kid he loved food and would eat everything and anything! His chubbiness eventually led to him being extremely overweight and with the extra kilograms came disappointment and sometimes even embarrassment, because he was never able to join his friends playing sport or fulfil his one secret wish… to run!

In spite of his body size Ketan was an avid Comrades supporter as his dad, Natvarlal Mistry, is a Comrades runner. He followed the build-up to the Comrades Marathon and looked forward to race day even more than he looked forward to his birthday! He supported his dad on the route or if he could not make it to race day he was glued to the TV screen. And when it was all over, Ketan would picture himself one day also running the Ultimate Human Race…

THE DAY HIS LIFE CHANGED
Ketan was not active in primary school in Lenasia, south of Johannesburg, but it never really bothered him. When he enrolled at Parktown Boys’ High School things changed. “Suddenly I was in a hard core boys’ school where sport was a priority and a means to bond with your mates. By the time I started high school I weighed about 100kg and it didn’t bother me, but in high school it became an issue. When I went shopping I had to look at clothes in the ‘up size’ section. I could not buy Levi’s jeans because they did not have a size big enough for me,” remembers Ketan, who by the age of 16 weighed in at 110kg and had a 42-inch waist.

In Grade 10 Ketan’s cousin, Kaylash Bhana, approached him. “Bru, this is just not on. You need to lose weight.” Ketan respected his cousin’s opinion and that day he realised for the first time that he had to lose weight before it was too late. Kaylash gave him a book called Body for Life, written by Bill Phillips. “That book changed my life. It was the first book I ever read from start to finish. It took me a week to finish the book. I knew nothing about nutrition and excercise, but the book explained everything clearly.”

STEP BY STEP
It’s not easy to lose weight at any stage of life, and even more so when you are a teenager, but Ketan was determined to do it all on his own. The first thing he did was to cut junk food, sweets and crisps from his diet.

“The meals at home were always quite healthy, but the problem was my portion size. I used to eat about six or seven rotis at once. Then I started halving my portions. I have never told anyone this before, but sometimes I was still very hungry when I got up from the dinner table! I then forced myself to fill up with water. I also told myself that I did not need the extra energy as I was off to bed anyway. I knew if I allowed myself an extra serving of food it would lead to two or three extra servings the next day.”

Initially Ketan did not tell anybody about his weight loss plan. But when his parents became aware of their son’s determination to lose weight, they supported him wholeheartedly. “My mom loves baking! She used to make samoosas at least every second week, but in the nine months it took me to lose weight, she only baked about three times! I told her if you are going to bake, I am not going to have anything. I even refrained from chocolate, something I love. Once someone held a chocolate right in front of my mouth. I refused to have it. In nine months I did not touch one single block of chocolate.”

One day a week Ketan allowed himself to eat whatever he wanted, but even on this off day he would not indulge excessively. “On a Sunday night I would allow myself one samoosa or a handful of crisps. That was it.”

THE FIRST STEPS TO A LIFE OF FITNESS
Ketan convinced his dad to buy an Orbitrek exercise machine. “I woke up at 4:30 in the morning and trained on the Oribtrek. Initially I could not run, but started walking with my dad every other morning. The first couple of times I was huffing and puffing. We used to walk only 20 minutes. I stuck it out because I just wanted to be thin and feel normal.”

Walking with his dad had other advantages too; it became a bonding session between father and son. “We saw many runners while walking and my dad used to encourage me and say soon I would be running too. Though I could never run because of my weight, I always knew running was somehow a part of me.” Walking progressed to running and before Ketan knew it, he was running 3-5km every second day.

His weight slowly started coming down and Ketan felt great! For the first time he could fit into ‘normal’ clothes. He remembers buying his first pair of Levi’s jeans, a size 36. At school he started participating in sport and even played squash. After he lost 20kg he progressed to 7km runs on weekends. “From there my running just took off.”
 
A NEW ME!
Ketan eventually lost so much weight that his friends did not recognize him. As he was attending school in Parktown, his buddies from Lenasia did not get to see him very often. “I remember going to a function and chatting to a girl. My friend asked her if she knew who she was talking to. She had no clue and could not believe it was me.” There were many other funny moments, like the time Ketan’s pants fell off his hips while he was standing in the school bus. “Though I was wearing a belt, my pants were just so big they did not stay up. Everyone started laughing!”

Within nine months Ketan lost 40kg, weighing in at a healthy 70kg. He kept his weight stable and by the time he started studying accounting at the University of Johannesburg, he was still the same healthy weight.

THE ATHLETE
Ketan and his dad kept training together and Ketan built up to running half marathons. “The first time I felt part of the running community was at my first 10km race in Lenasia.” Ketan has since run several road races, including the Two Oceans Half Marathon last year. His longest race so far has been the Colgate 32km race in Boksburg. Part of his daily training includes an hour yoga combined with breathing exercises.

Today Ketan, now 23, is a dedicated runner with a big dream of running and finishing the Comrades Marathon hand in hand with his dad. By the end of the year he wants to tackle a full marathon. “Running has become part of my life,” he explains. “I can’t imagine my life any other way.”

Ketan’s advice to anyone wanting to lose weight is that the decision to shed those extra kilograms has to come from inside yourself. “You don’t lose weight for anyone else. You do it for yourself. It is all about you.”

He gets his inspiration from the back markers who run Comrades. “The front runners are great, but they run professionally. The runners who inspire me are those ones who have nine to five jobs; the labourers who run to work and back just to get their training done. I have the utmost respect for these people. One day I will be one of them. I will be at the Comrades Marathon. Maybe even next year…”

 

 

You couldn’t blame Farwa Mentoor if she admitted to being a bit tired of repeatedly being asked the same question: “Can you beat the Russians this year?” For the past eight years, since she made her ultra-marathon breakthrough in 2002 by finishing sixth at the Two Oceans and fourth in the Comrades, this question comes up at every media conference. And she always answers the same way: “I’ll do my best for my supporters and for my country.” Then she goes out and produces another gold-medal run, more often than not finishing as the first South African woman.

The question is, does all this ‘taking the fight to the Russians’ inspire or demotivate the 37 year old from the Bonitas Elite Team? Especially when the Russians, with the Nurgalieva twins usually at the forefront, once again dominate our premier ultras, while Farwa and her fellow South African runners are once again deemed not good enough by the pundits.

“It’s so easy for everyone to say these things, but they don’t know how tough it is to beat the Russians,” says Farwa. “I tried to race them in Comrades and in Two Oceans but couldn’t do it. Adinda Kruger tried in Oceans this year, and she also found it tough. So everyone is saying something is wrong, that we don’t run as well.” She goes on to say that the Russian athletes are simply in a different league right now, given that they consistently perform so well in both ultras each year, even when the races are closer together on the calendar. “It’s supposed to be impossible to race both hard – even Bruce Fordyce says that – and if the South African athletes run Oceans hard, they usually don’t do well at Comrades. We can’t work out how the Russians do it. They’re like machines.”

“So now I just concentrate on running my own race.
I’m motivated to be the first South African runner home, and I’m also motivated to run for my husband and kids, because they support me hugely and sacrifice a lot for my running.
They can’t have a proper holiday in December, because that’s when I start my Comrades training.”

ALL-TIME GREAT
While Farwa has never won either the Comrades or Two Oceans, she has quietly become one of the all-time leading gold medallists in both races. After the 2010 Comrades she moved up to joint third with nine golds, and at Oceans she is joint first on the list with eight golds. Put the two lists together and she comes out on top, but unsurprisingly, she says she wasn’t even aware of these records. “Until this interview I didn’t even think about how many gold medals I have. We all tend to think only about how many Comrades or Two Oceans we’ve run in total, and we look at the guys with 20, 30 or 40 medals as the real heroes. Still, It would be nice to have the records for the most golds.”

Farwa has also been the first South African woman home in eight of her nine Comrades, and she says the only time she was beaten by another local runner, Riana van Niekerk in 2008, she was struggling with exercise-induced asthma. “I didn’t even know I had it. I was diagnosed after that race, and the doctor told me I’d always had it, but it had steadily gotten worse. Now I take an anti-inflammatory for my lungs, which has solved the problem completely.”

There have been other races when things didn’t quite go according to plan. In the 2005 Comrades, her legs gave in near the finish, but in true Comrades spirit, she crawled over the line. “Before that I had thought it was easy to run Comrades. I didn’t know how it felt to be sore during the race – after the race, yes, but not during. It made me feel very humble.” She also had a bad run at this year’s Two Oceans. “I stopped running at 42, walked till 50, then bailed. I was just feeling so tired because I did a lot of mileage, hills and speed work just before Oceans in preparation for Comrades. We knew Oceans this year would be too close to Comrades to race it hard, so I was using it as a training run and it was easier for me to decide to bail.”

EARLY YEARS
Farwa grew up in Mitchells Plain in Cape Town, the third of seven children. She took up running while at school, inspired by watching Frith van der Merwe on television. “She was the person who made me want to run Comrades. She was almost beating the top men!” In high school, Farwa excelled in the 800m and 1500m as well as in cross-country, being crowned triple SA schools champion under the Apartheid-era sports federation for coloured schools. “I also ran in the seniors because I was fast enough, and did well in some 10km and 15km road races.”

After school, she attended teachers’ training college in Worcester for two years, where her running took a backseat to her studies. Still, she did compete in inter-tertiary meets, and is still proud of winning the 800m and 1500m against Theresa du Toit of Maties one year. “I hadn’t lost it,” she says with a big smile. Then, after college in 1996, she married Anwar, and he later became her running coach. Their first daughter, Fatima, was born a year later, and a second daughter, Kauthar, joined the family in 2000. The family recently moved down the coast to Bredasdorp, near Cape Agulhas. “We moved mainly for the kids, because there’s a lot of drugs and gangsters in Mitchells Plain. The bonus for me is that this is a perfect training area – lots of hills and nice quiet roads, and the air is much cleaner here.”

FAMILY TIME
As a full-time runner as well as wife and mother, Farwa has to juggle her running and family commitments. “With Anwar as my coach, we both have to get up very, very early! The kids have to be at school at 7:30am, so we have to get up at 4am to train and be back by 6am to get the kids up and ready.” Farwa says that when she’s not running, you’re likely to find her at home with her kids. “We don’t get a lot of time together because of the running. My husband and I have to leave them alone a lot, so when I’m not running I want to be with them. I love going to the beach or walking in the mountains with them, and watching Hannah Montana with them.”

Farwa says it is great having Anwar as her coach, and likes that running is always present in their house. “He knows me so well, and knows when I’m tired or not feeling well. He helps even more with the kids and the house when he knows I need more rest, and I can talk with him much easier than another coach.”

She normally does two training sessions a day. The morning sessions are usually 12-15km, while the afternoon sessions usually comprise hill or speed sessions. In peak mileage periods, on Wednesday mornings she does a long run of 25-35km, followed by a 12-15km afternoon run. Her running programme is supplemented by gym training, but not with weights. “I was given a pilates-type programme by my physio that only uses my own body weight,” she explains.

LOOKING AHEAD
Farwa says that Comrades remains her focus. “I still want to do well, especially next year when it will be my tenth. And I still want to break the ‘up’ record – in 2004, Elena Nurgalieva, Marina Bychkova and I were all ahead of Frith’s record at one point, so if I can just do a little bit better then I will be very happy. I know I can still do it,” she says. “Also, it will be nice to see how I will do in the veteran category in a couple of years. I hope to be running even better then, and still want to compete with the seniors. Becoming a veteran doesn’t mean the end, because in Comrades the veterans often run better than the seniors.”

FARWA’S PBs:
10km  35:53
 
15km  54:08
 
21.1km  77:25
 
42.2km  2:49:46
 
Two Oceans  3:43:34
 
Comrades  6:18:23

FARWA’S TWO OCEANS RECORD
1999  4:07:48  13th
 
2002  3:49:35  6th
 
2003  3:43:34  3rd
 
2004  3:45:51  5th
 
2005  3:50:20  6th
 
2006  3:47:17  5th
 
2007  3:53:03  9th
 
2008  4:07:33  7th
 
2009  3:59:45  4th

FARWA’S COMRADES RECORD
2002 6:41:20 4th
 
2003 6:32:38 8th
 
2004 6:18:23 3rd
 
2005 6:19:21 4th
 
2006 6:41:32 6th
 
2007 6:24:30 4th
 
2008 6:59:40 8th
 
2009 6:45:33 5th
 
2010 6:38:41 5th

ALL-TIME WOMEN’S GOLD MEDALLISTS

COMRADES
 
Maria Bak 11
 
Marina Bychkova 10
 
Farwa Mentoor 9
 
Valentina Shatyayeva 9
 
Elena Nurgalieva 8
 
Grace De Oliveira 7
 
Olesya Nurgalieva 7
 
Tatyana Zhirkova 6
 
Berna Daly 5
 
Valentina Liakhova 5
 
Yolande Maclean 5
  
TWO OCEANS
 
Grace de Oliveira  8
 
Farwa Mentoor  8
 
Elena Nurgalieva  7
 
Olesya Nurgalieva 6
 
Sarah Mahlangu  5
 
Tatyana Zhirkova  5

Crossing the finish line as the winner of Ironman 2010 was one of his greatest achievements. Although he has never doubted that he was capable of it, many people wrote him off, saying he would never win again after finishing second three times and failing to complete the race last year. So when Raynard crossed the finish line as the 2010 Ironman winner he proved to everyone that he still has what it takes and that his racing career is by no means over!

“I knew that I was capable of winning. I kept a low profile and on the day just got on with it,” says Raynard. He has raced Ironman every year from 2006 until 2009 and finished second three times, which is by no means a bad accomplishment! After failing to complete the race last year due to asthma, nobody really expected him to be up there with the best this year, nobody but Raynard who believed in himself and showed the world why he has won seven Ironman and two Ironman 70.3 titles. He also has a host of top ten finishes all over the globe. This total includes two top ten finishes at the World Championships in Kona, Hawaii, an event Raynard has set his heart on winning in October this year. He is currently in Europe preparing for this race, regarded by most as the ultimate in triathlons.

STARTING OUT
Raynard was a cross-country runner at school; he loved athletics and also played soccer. At the age of 16 he got his first bike and competed in his first duathlon, finishing second. “From that day on I was addicted to the sport!” A young Raynard participated in many duathlons and canoe triathlons before moving to an actual swim triathlon. “My swimming was always my weakest and most challenging discipline, but I seem to have mastered it over the years.”

Once he found a special connection with swim triathlons, he started specialising in them, winning multiple South African titles in Olympic and long distance triathlons, as well as numerous Olympic distance races in Europe. In 2000 he switched to Ironman.

Raynard loves triathlon because of the challenge it holds and of course, because he is good at it! “I sometimes wish I had golfing, tennis or rugby talent as I would be a far wealthier man right now, but I guess you can’t choose where your talents lie; you can only be grateful that you have them.”

TRAIN THE BODY, TRAIN THE BRAIN
Training for a race such as Ironman takes dedication and the ability to train skillfully. Raynard was forced to rest for two months in November and December due to injury. “I think that was a blessing in disguise as I had not had a rest for a long time and had been racing like crazy.”

After his injury healed he put in some quality training for Ironman SA 2010, including a big bike week of 1 000km. Alec Riddle, who has coached some of SA’s top marathon runners, helped Raynard with his running. “My run training wasn’t so much about mileage, but about specific types of sessions which helped my running speed and speed endurance.” Most of his swimming was done on his own, with daily 5km sessions at a gym. “On average my weekly mileages were around 600km of cycling, 100km of running, 30km of swimming and three gym sessions.” Training for the run is his favourite pastime because it takes the least amount of time, but when it comes to racing, the bike wins!

Though he looks like a man of steel, Raynard has off days like all of us where training is the last thing he wants to do! “The training is the hard part,” Raynard explains, “It is the racing that is fun. When you do well at the races, it motivates you to get out there and train. So when I am feeling lazy and not wanting to train, I remember what it feels like to win, and that always gets me out there. The hardest time is over holidays and weekends, when everyone is relaxing. Luckily my family is very supportive and this always helps when motivation is down.”

When you miss a training session there’s no time to make it up. “And it’s similar in daily life; there’s no time to make things up that should be done now.”

RACING ALL OVER THE WORLD
Raynard has raced all over the world and has won many races including Ironman South Africa (2005/2010), Ironman Wisconsin (2009) and Ironman Austria (2005). In his first ever finish at the 2005 World Championships in Hawaii, he became the first ever South African to finish in the top ten, with a seventh place.

“All my Ironman victories have been special, but winning in Canada was extra special because of the history of the event and all the big names in the sport who had won the race before me.”

To make it to the top takes an incredible amount of hard work, discipline, self-belief and of course, the ability to perform well at big races, Raynard explains. He tries to mentally prepare by visualising the race beforehand. “An Ironman is so long and so many things can affect your race; you just have to be mentally prepared for any misfortunes. You need the patience to push through bad patches. At Ironman Wisconsin it took about four hours to get through a bad patch, but I eventually did and went on to win the race!”

It is this mental strength that has helped Raynard achieve the extraordinary: he has recorded the fastest time ever for an Ironman race by a South African. He has also recorded one of the fastest bike splits ever in an Ironman, and that was on his way to victory at Ironman South Africa in 2005. In spite of this, Raynard stays humble and says, “Times don’t really mean much in Ironman races because the courses vary so much, but it is nice to know that I have been close to the exclusive eight-hour mark.”

THE SWEET TASTE OF VICTORY
Winning is always an awesome feeling but when you cross the finish line it is a relief to get there and hold off whoever is behind you. “The last 10km hurts a lot, so it is always a relief to finish. Getting off my feet is all I’m thinking about at that point. But after the finish the feeling of satisfaction and elation hits you.”

Raynard has raced against many great competitors. At Ironman the first person to ever break the eight-hour barrier was Lothar Leder from Germany. “He seemed to be at every race I did in my first few years. He always had my number until I beat him convincingly at the half Ironman in SA in 2004!”

THE WAY FORWARD
Raynard’s goals are to win an Ironman event on every continent. He only has South America and Australasia left to conquer. “The problem with this goal is that the only Ironman in South America is in Brazil, and it’s only four weeks after SA’s Ironman. So to achieve it I’ll have to skip Ironman SA one year – tough decision. Another short-term goal is to do well at the ITU World Long Distance Champs. Raynard’s ultimate long-term goal is to successfully coach youngsters in the sport. “We also want to get our coaching centre in PE up and running and I’d like to get more involved with Velocity Sports Lab.”

Raynard turns 37 in November but has no plans of retiring soon. “I am still racing well. After Hawaii, I will take a bit of a break and then plan the new season.” He believes he has managed a long-lasting career by listening to his body and resting accordingly. “Also, just the drive and the excitement of racing and winning keeps me going. A big win is always enough to get the motivation back up.”

“Sport has been everything from the day I left school. It has led to everything I have in my life today, from my wife who coached me in the beginning, to the house we own. Without triathlon
I wouldn’t have any of that right now.”

ALOHA HAWAII
Speak to any hardcore Ironman and he or she will tell you the ultimate Ironman race is in Hawaii. Raynard’s biggest dream is to win the World Championships in October. He is currently staying in Europe focusing on training and preparing for this event. “Hawaii is the holy grail of triathlon; every triathlete dreams of winning the most famous race in the sport. To win there, you need everything to be perfect for you and hope the other
100 guys that are there to win don’t have the perfect day!”

NEW FACES IN THE CROWD
There are many new faces to look out for in the sport of triathlon. “In South Africa, James Cunnama has a great future ahead of him, if he doesn’t over train and race too much. There are always new youngsters popping up at various races who show huge potential. It’s what they do with that potential that defines them as athletes.”

WITH THE FAMILY
Family plays a big part in Raynard’s life and he says that, without their support, he would not have been half the athlete he is today. He met his wife, Natalie, when he first started triathlon. Natalie managed a big swim school in Johannesburg and helped Raynard get his swimming on track.

“She also used to race triathlons competitively, so the two of us spent many years racing internationally together. I think that is why our marriage is so strong, because she understands my training and racing commitments and helps keep me motivated. She’s actively involved in all aspects of my career, from sponsors, to website, massage therapist and nutritionist!” Their two kids, Kade and Jordan, definitely have their parents’ genes and are both particularly good at swimming.

Raynard admits to it being difficult travelling worldwide with a family. “When the trip is over three weeks, we try to all go. This involves taking the kids out of school, arranging their schoolwork, getting someone to look after our house and dogs, and just trying to get settled elsewhere. Remember it’s not like we go away on an extended holiday; it’s work for me, so it’s not all fun and games. Obviously we do explore and we have been extremely lucky to have travelled the world together. These are all life experiences, which we will never forget. The kids have seen and learnt things that they can never experience at school and they love the travelling!”

ADVICE FROM A CHAMPION
Raynard advises novices to start slowly, especially those wanting to get into Ironman racing. Also, first try your hand at sprint distance triathlons before trying to race an Ironman. “And if at any point it’s not fun for you anymore, then you should stop. Enjoyment is vital in this sport.”

For those runners wanting to convert to triathlon, Raynard has the following advice: “The running part of an Ironman is probably the hardest discipline of all three, so for a runner to convert to Ironman is relatively easy. Generally a runner can pick up cycling quite easily. But sometimes, if they have no swimming background, this becomes the biggest challenge. This is where it is vital to get a coach and ensure proper technique and sessions from the outset.”

If you are able to complete a half Ironman, you are usually able to finish an Ironman event as well. Remember, if you’re a novice, it’s not about the time it takes to complete the event but about actually enjoying being out there. “Don’t get too competitive too soon. Obviously strive to do your best, but don’t put too much pressure on yourself that you start to hate it.”

When considering a coach to help you with any aspect of your training it is vital to get someone with experience and knowledge of the sport. “Just make sure you shop around first. Nowadays it seems that everyone who has completed a triathlon is a coach. You want someone you can trust and who has achieved in the sport or as a coach.”

The biggest mistake most novices make is to splash out on the most expensive equipment with the hope that it will make them faster or make it easier, says Raynard. He advises to rather start slowly and gradually upgrade your equipment.

PERSONAL BESTS
 
Ironman 8:09
 
Half Ironman 3:54
 
Olympic Triathlon 1:49
 
5km Run 15:46
 
Marathon 2:39

FAST FACTS
Favourite food/drink: A good red wine and a braai
Favourite place in the world: Port Elizabeth (home sweet home)
What no one knows about you: I’m quite shy and like my privacy
Best holiday spot: Disneyland
Proudest moment: The birth of my kids
Best bike in the world: Cervelo P4

HELPING HANDS
Raynard is very grateful to all his sponsors. “They have allowed me to be a professional in South Africa and focus on my training and racing. My current title sponsor is PBS Consulting, an IT company in Johannesburg.” Raynard says Velocity Sports Lab is probably the main reason that his ‘Hawaii Dream’ is possible. “Trevor McLean-Anderson heard that we were trying to raise funds to cover the cost of the trip to Hawaii and he asked how they could help.”  He has been with many of his other sponsors such as GU, PUMA, Moducare, Cervelo, Action Cycles, Oakley, Online Innovations and Orca for many years. “They have stuck with me through all my ups and downs.”

To win or excel in triathlon you need to be prepared to sacrifice. And you need the support of your family and friends. “Training for a triathlon takes up a lot more time than training for a single sport, so if you’re not prepared to commit to putting in the work, don’t bother. There are no easy steps or miracle programmes or coaches.”

SONETTE NELL, OVERKRUIN ATHLETICS CLUB, PRETORIA
Goal: The elusive Bill Rowan medal (sub-9)
Result: 9:42:33

Start to 30km: I knew I could achieve my goal and physically I was ready. I felt very strong over this section.
30km to 60km: I still felt very strong and ready for what lay ahead.
60km to finish: I was mentally strong and a bit tired, but ready to finish.

What was the hardest part of the race?
I started too fast over the first half. I hung onto a sub-9 hour bus (there were two). The one I was in did not run at the correct pace for a sub-9 hour.

And the best part?
The start. It was the best experience ever! The athletes and the spectators were unbelievable! Another great part was when I finished, of course.

Were there times when you wanted to give up?
No, there was not one single second when I wanted to give up.
I never give up!

When did you realise that you were not going to achieve your goal?
At about 18km to go.

What factors lead to you not achieving your goal?
I started too fast in the first half, which lead to me not having a lot of energy left for the second part.

How did you feel crossing the finish line?
Wonderful! It is always the best feeling ever!

How did you feel physically after the race?
I think all of us who completed the Comrades felt stiff afterwards.

Were you disappointed?
Yes, I was. But now I know which mistakes I made.

Did this discourage you for future races?
No, not at all. It only made me stronger and I am ready for many more to come!

How long are you resting before training again?
I will rest for about four weeks before I slowly start training again.

Will you be back at Comrades in 2011?
For sure!

Are you going to try for a Bill Rowan medal again?
Of course. That is my goal and I will achieve it!

Is there anything you will be doing differently in your training for next year’s Comrades?
Yes, I need to do more strength training and work harder in all areas to achieve my goal.

What are your next short-term and long-term goals?
To achieve all my goals now and in future, to work harder to reach the top where I want to be!

STEFAN WILMANS, WESTVILLE ATHLETIC CLUB, KZN
Goal: Going for silver (sub-7:30)
Result: 8:07:53

Start to 30km: I was very positive, felt strong and ran very comfortably.
30km to 60km: Still very positive and strong.
60km to finish: My legs were getting tired and I was running behind schedule. I then realized that I was not going to achieve my goal.

What was the hardest part of the race?
The hardest part was definitely from Pinetown… so many hills.

And the best part?
Definitely Harrison Flats. I was running very comfortably at that point and felt strong.

Were there times when you wanted to give up?
No!

When did you realise that you were not going to achieve your goal?
In Kloof I was behind schedule and my legs were tired. I could not run any faster to bring my average pace down.

What factors lead to you not achieving your goal?
My legs were too tired after the 60km mark to try and keep a 5min/km pace.

How did you feel crossing the finish line?
Relieved! Although I was disappointed, I still had a strong sense of achievement.

How did you feel physically after the race?
Tired! The way one should feel after running 90km.

Were you disappointed?
No, not really. I think I was more disappointed last year when I missed the silver medal.

Did this discourage you for future races?
Not at all!

How long are you resting before training again?
I will take two weeks off.

Will you be back at Comrades in 2011?
You can bet on it!

Are you going to try for silver again?
No. Now I am just going to run to finish ten Comrades.

Is there anything you will be doing differently in your training for next year’s Comrades?
Yes. I will run more long distances slowly to condition
my legs.

What are your next short-term and long-term goals?
Short-term I want to enjoy the shorter distances, 10/15/21km, and long-term I will be back at Comrades 2011!

REINATA THIRION, RUN/WALK FOR LIFE,
CAPE TOWN
Goal: Finishing my first Comrades (sub-12)
Result: 11:41:36

Start to 30km: Elation at the start and excitement in the first few kays. I worried when I could not keep up with the sub-11 bus (yes, I started a bit fast!). But then I settled into my own pace and rhythm.
30km to 60km: I was disappointed when the sub-11:30 bus passed me and fatigue set in as the too fast start took its toll. Panic set in as the sub-12 bus came by, but I felt relief as I realised that I could easily keep up with them.
60km to finish: I felt better at the 60km mark than at halfway. With 13km to go I had renewed energy, and went ahead to finish before the sub-12 bus.

What was the hardest part of the race?
Around halfway and feeling… tired!

And the best part?
Running into the stadium, crossing the finish line, phoning home.

Were there times when you wanted to give up?
Only once – briefly – did I wish I could just get ‘out’.

When did you realise that you were going to achieve your goal?
When I saw I could easily keep up with the sub-12 hour bus.

What helped you achieve your goal?
Joining Vlam’s bus. And my stubborn streak!

How did you feel crossing the finish line?
Relieved. Emotional, happy!

How did you feel physically after the race?
My legs got very stiff, very quickly. My blood sugar dropped, but some sweet tea remedied that.

Were you happy?
Very!

Did this encourage you for future races?
Absolutely.

How long are you resting before training again?
I’m taking two weeks off running.

Will you be back at Comrades in 2011?
Yes.

Are you going to try for a Vic Clapham medal again?
I’d like a bronze medal, but we’ll see how the training goes.

Is there anything you will be doing differently in your training for next year’s Comrades?
More hills, regular time trials.

What are your next short-term and long-term goals?
Working on my 5km time and running a comfortable 4:30 marathon.

MARIJKE GREVELING, NEDBANK BLOEMFONTEIN ACHILLES ATHLETIC CLUB.
Goal: Going for Bronze (sub-11)
Result: 10:22:40

Breaking the race into three sections, what was the experience like?
Start to 30km: It was difficult because there
were so many people on the road, but after that it got better.
30km to 60km: All went smoothly up to 46km; then I found it more difficult on the uphill at Alverston.
60km to finish: I was on course for sub-10, but my wheels came off at 70km. I walked the last three kays.

What was the hardest part of the race?
The last 20km. From 70km I lost a lot of time and had to walk a lot more because my legs were tired and sore.
And the best part?
From 25km to halfway. My pace was steady and I was full of energy.

Were there times when you wanted to give up?
No. Last year I almost bailed four times, but this year I just wondered now and again what
I was doing there… again.

When did you realise that you were going to achieve your goal?
I always knew I was going to make it.

What helped you to achieve your goal?
I have run a slower second half in my last two Comrades, so I know that if I am at halfway by a certain time, then I’ll be okay.

How did you feel crossing the finish line?
It was great. When I walked down the Golden Mile, a guy at the side of the road jokingly told me I was not allowed to walk the last kay, so I told him nicely that I could do what I wanted, because I was tired. But I still ran into the stadium anyway.

How did you feel physically after the race?
My muscles took a hammering and were very sore, worse than last year.

Were you happy?
Yes, I improved my 2009 time by nearly 17 minutes.

How long are you resting before training again?
I’ve got a sore hip that must recover first, so I will wait four to six weeks. I don’t feel like running at the moment anyway.

Will you be back at Comrades in 2011?
No, I don’t like the up run – I last did it in 2002. I may run the down again, but first I need to strengthen my legs in the gym to cope with the uphills better.

What are your next short- and long-term goals?
Short-term, to rest properly, and long-term, to run a good 3:30 marathon time. And I want to run the Loskop again because it is a great race.

aving run some of the fastest times by a South African in 2010, Lusapho April is quickly becoming a top international runner, but it’s not just talent that is taking him places.
It’s also his measured approach to racing. What little he does, that is… – BY SEAN FALCONER

In South Africa it is an unfortunate trend that fast, young athletes are invariably drawn to the ultra-marathons – because that’s where the big money and television coverage are to be found. Even if these athletes don’t go in for the ultras, they often over-race every weekend while chasing the relatively small prize purses on offer at most local races. This invariably leads to either injury or burnout, and many of them never live up to their full potential.

It is therefore most refreshing to listen to Lusapho April speak about his future running plans. In a nutshell, if it isn’t fast and flat, the 28-year-old, full-time athlete from the Eastern Cape simply is not interested. And nothing further than the marathon! This is an athlete with the determination to follow the path that few South African runners have the patience to stick to – like the mega-successful Hendrick Ramaala and Elana Meyer, both of whom have won fame and fortune on the international stage without ever running an ultra… or racing every weekend.

“I can easily train for three months without racing, and I will only run races if there are good courses for fast times,” says the softly spoken but eloquent Lusapho. “I don’t want to run myself into the ground, and won’t make the same mistakes so many other runners have made.” Clearly it’s working for him, because at the time of this interview in early June, he had only run four races in 2010 – and all of them saw him win the race or post a personal best, list leader or an SA record!

WHAT A YEAR
It started in March when Lusapho ran a PB 43:50 for 15km in Port Elizabeth, and the fastest time so far in 2010 by a South African. Then at the beginning of April he won the Old Mutual Two Oceans Half Marathon, clocking 1:03:54.
“It felt good to finally win Oceans, because I’ve been trying for three years. In 2008 I should have won, but I stopped under the first banner in the finish straight because I thought I was finished, and the second guy came up fast and I lost the race by one second. Then in 2009, Stephen Mokoka outsprinted us in the last kay, but this year was mine.”

In May Lusapho headed over to Germany to run the TUIfly Hannover Marathon and came home with a fifth place and 2:10:44 finish, knocking a big chunk off his 2:14:19 PB set on the same course in 2009 in his debut marathon, and running
the fastest marathon so far in 2010 by a South African. According to his coach, Karen Zimmerman, Lusapho ran comfortably with the leaders up until 37km, but then dropped slightly off the pace, “So we’ll work on a stronger finish for his next race.” Still, he says it is the highlight of his athletic career thus far. “In my first marathon, I didn’t really crack it with the distance and I had problems with cramps, so this time it went much better.”

A week later he broke Mark Plaatjies’ 20-year-old SA record for 25km in Berlin, clocking 1:15:02 to finish tenth in a fast race
that saw both the men’s and women’s world records smashed.
“We decided that since I was in Germany anyway, I should grab the opportunity and see how it goes. I felt good and decided to race it, but I didn’t know about the record until later.”

FAMILY TIES
Lusapho was raised by his grandparents in Addo, near Port Elizabeth, following the death of his mother when he was just a few months old. His father, Lindisile Jonas, lives in Uitenhage with his wife and six other children. Lusapho is the eldest of Lindisile’s children and has two step-brothers and four step-sisters. He now lives part-time with his aunt Phindiwe April in Uitenhage when not training in Hogsback.

“He is close to his family; they are very important to him and he appreciates their support and understanding in pursuing his goals,” says Karen. “He is
also close to my husband Perry Beningfield and I, and we
have supported him since 1997. He lives and trains with us at Hogsback at altitude when not in Addo or Uitenhage. He’s been living there since the beginning of 2006, although he’s been training there every year
since 1999.”

Lusapho started running in Grade 7 and was soon selected for the Eastern Province under-13 cross-country team. Two years later he started training with Karen and joined her Atalanta Athletics Club training group in Port Elizabeth. She later became head coach at the University of Fort Hare, where Lusapho enrolled for a BA in Human Movement Studies. While there his athletic career really took
off and began dominating his programme, so he did not complete his studies, but hopes to do so once his international career is over.

According to Karen, “Lusapho works very hard towards his goals and follows a healthy lifestyle. He is a vegetarian, takes vitamin, mineral, carbohydrate and protein supplements, doesn’t smoke, drink alcohol or take drugs, gets enough rest and doesn’t
over-race.” That has seen him build up an impressive running
CV. He is a multiple Eastern Province and Border champion at junior and senior levels in track, road and cross-country, was South African Junior Half Marathon Champion, has won
multiple national SASSU student championship titles in track, cross-country and the half marathon, and has medalled at the
SA Junior and Senior Track & Field and Half Marathon Champs.
He has represented his country ten times at various levels over the years (see Proudly South African, below).

DISAPPOINTMENTS
Lusapho is riding the wave of success right now, receiving more invites to high profile overseas races, but in recent years he has suffered some setbacks too. “I wanted to try for the Olympic marathon in 2008, and had been invited to run in the Netherlands where I hoped to qualify, but a month before the race I tore my Achilles tendon in training.” Another disappointment followed in July 2009 when he was kicked out of the national high altitude marathon training squad. Karen didn’t agree with the training programme of a visiting Kenyan coach appointed by ASA for a training camp, and was told by ASA that, after 13 years as Lusapho’s coach, she was no longer needed. Then Lusapho picked up an injury after the SA Half Marathon Champs, where he finished third South African, and did not return for the second part of the training camp.
ASA wrote to him, labelling him lazy and ill-disciplined, and said he would never be selected to represent South Africa again.

“After the injury and the problem with the training camp, I was just not interested in running. Some people even referred
to me as the ‘dead man of running’.
But in 2010 I decided to let my legs do
the talking and made a big comeback,” says Lusapho.
He hasn’t been called up again by ASA since then, but hopes that his times will secure his return to the national team.

FUTURE GOALS
“The London 2012 Olympic marathon is my big target for now.
I don’t like running in extreme heat, and next year’s World Champs will be in Korea, which means they will be hot, so
I’m not really keen on going, but I will see closer to the time.
I would definitely go to World Champs if it affected my selection for London.”

“My other big goal is to run the Big 5 marathons. I want to do London first, then Chicago or Berlin. And in the half marathon
I would love to run in Lisbon and Berlin, the really fast ones.
And the Seven Hills race in Netherlands, where the world record
was run – even though I don’t know where the hills are supposed to be, since they ran the record there!”

One thing that Lusapho is adamant about is that he has no interest in moving up to ultras at any time. “I have no aspirations in Comrades. As soon as my international career is done, I will stop running and spend more time with my family. They often tell me to do something else with my life, but this is where I want to be right now. I also want to finish my studies, so that I have something to fall back on. Of course, it will depend on how well I do with my running. If I do well, I plan to open a business that will generate income for myself.”

Given his success thus far, his fast times and his measured approach to racing, it looks likely these plans will someday become reality.

Lusapho’s Best Times
 10 000m  29:13.85
  10km  28:25
  15km  43:50
  21.1km  1:01:32
  25km  1:15:02
    42.2km  2:10:44

Proudly South African
Lusapho April has represented his country in a number of international competitions, often finishing as the top-placed South African:

 
2001 African Junior Championships 10 000m (Reduit, Mauritius) – 9th
  
2003 World Student Games 10 000m (Daegu,
South Korea) – 9th
 
2004 World Student Cross-country Champs 12km (Turin, Italy) – 7th (2nd team)
  
2005 African Student Cross-country Champs 12km (Algiers, Algeria) – 2nd
 
2005 World Student Half Marathon Champs
(Izmir, Turkey) – 22nd
  
2006 World Road Running Champs 20km (Debrecen, Hungary) – 18th
 
2006 World Student Cross-Country Champs (Algiers, Algeria) – 8th
  
2007 CAA Southern Region Cross-Country Champs (Zomba, Malawi) – 6th
 
2007 World Cross Country Champs (Mombasa, Kenya) – 42nd
  
2007 World Road Running Champs 21km (Udine, Italy) – 34th

They are the new faces on the block and judging by their phenomenal performance at Comrades 2010, it is clear that Team Toyota will be a powerhouse to be reckoned with in future! – BY MICHELLE PIETERS

South Africa’s top selling car manufacturer, Toyota, has recently thrown its weight behind SA road running as a sponsor of the Comrades Marathon, and has established a new elite section of Team Toyota running club. This is great news for our sport and we welcome Toyota with open arms as they contribute to the growth and upliftment of the great discipline we all love.

THE START OF SOMETHNG SPECIAL
Team Toyota, which consists of about 90 recreational athletes, decided shortly before the 2010 Comrades Marathon to expand their team by establishing an elite section. John Hamlett, one of the country’s most well-known and experienced Comrades trainers, was appointed by Toyota as coach.

Many of these brilliant runners, some with top-class marathon times under their belts, were training without any sponsorship whilst some were living below the breadline. Toyota’s sponsorship therefore not only makes it possible for South Africa to develop running talent of this calibre, but also helps these runners live a better life.

MEET THE TEAM
The small elite team produced some incredible results for Toyota for their very first outing, with two golds and some fantastic finishes. We meet the first members of what is sure to become a powerhouse team in years to come:
Fanie Matshipa
Fanie, who has a 2:20 marathon time under his belt, led the race up until the 60km mark. He set the pace forcing key contenders to chase him and even caught the early rabbit Charles Tjane. The real fight for Fanie began at 60km not only with his fellow competitors, but also within himself as he started to fatigue. Fanie managed to hold on to finish in a brilliant fifth position in a time of 5:39:53.

Lindsay van Aswegen
Lindsay, the only female runner in the team, produced a fantastic result, finishing eighth
(and second South African women home) in a time of 6:46:52. Lindsay, who has won gold twice before, is proving that even at the age of 42, she is a top contender. With a marathon PB of 2:57, Lindsay bettered her previous best time (7:08) by more than 20 minutes and accomplished the rare achievement of running the second half of the race ten minutes faster than the first half. Coach Hamlett believes she is still capable of going 20 minutes quicker and eventually challenging the Russian twins.

Gift Kelehe
Gift, brother of the 2001 Comrades winner Andrew Kelehe, has always lived in his brother’s shadow. But those days seem to be in the past as police officer Gift is slowly starting to make his own impact on the South African running scene. He finished 16th male in a time of 5:53, a brilliant performance considering his training suffered a little when he went on a course during the key training months of January and February.

Frans Chauke
Frans has always been known as ‘the rabbit,’ setting a blistering pace in many races before finally blowing. This year Frans committed to a ‘smart’ Comrades and in the process, improved his previous down Comrades time by 20 minutes. He finished in 6:04 in 28th position overall. This has inspired Frans, an Oceans and Comrades gold medallist to such an extent that he has now set his eyes on a Comrades win.

Andrew Kelehe
Andrew, the 2001 champion and holder of ten gold medals, also ran as part of the Comrades Legend’s challenge and finished ahead of fellow legends, such as Bruce Fordyce and Shaun Meiklejohn.
 

 

 White Modisenyane
White refers to himself as ‘the old man’ of the team’s training camp. He is a chef and had to work hard to fit his training in, as he was on a work course from February to April. White managed to finish 89th male in a comfortable 6:33.

Joseph Maerman struggled with injuries during the team’s training camp but still managed to produce a silver medal. Joseph, who does not specialise in Comrades, improved his previous Comrades time and finished 92nd male in 6:34:19.

 

Lucas Raseruthe
Lucas, who has finished in the top ten before, suffered from shin splints this year and finished in a disappointing 9:02. He vows to be back soon!

 

LOOK OUT FOR THEM
Team Toyota has a large contingent of amateur athletes and this will be the feeder group from which some athletes will move into the pro-teams fold. Other talented and upcoming young runners in the team to look out for are Drew Fischer and William Mokwalakwala.

“Team Toyota is set to grow in the next three to four years. Two gold medals in their first outing shows Team Toyota means business and that they are here to stay! As coach I certainly see several gold medals and many new faces wearing the Toyota kit coming in the top ten at Comrades. Watch this space,” says Coach Hamlett.

These days, more and more people are choosing healthy lifestyles, and are becoming increasingly conscious of environmental issues. And with this, the demand for ‘organic’ foods is growing significantly each year. But do we really understand what organic means and does it really offer benefits over conventional farmed foods? – BY CHRISTINE PETERS

BACK TO BASICS
Organic farming is narrowly defined as farming without the use of synthetic pesticides and fertilizers, or genetically modified organisms, antibiotics, and growth hormones. Organic farms strive to achieve sustainable farming by enhancing soil fertility and biological diversity, providing attentive care to livestock, and using renewable resources. Organic farmers also rely on crop rotation, cover crops and balanced host/predator relationships.

For a food to be called ‘organic’, it must comply with the standards specific to organic agriculture, from production and packaging to transport and distribution. The South African Department of Agriculture is in the process of compiling legislation to govern organic foods. Therefore, most organic produce is grown in line with international regulations governed by the International Federation of Organic Agricultural Movements (IFOAM) and all farmers have to be certified by international bodies such as Ecocert or the British Soil Association. These authorities inspect farmers on a regular basis to ensure that they conform to the strict international regulations governing organic farming. Every organic product carries an official certification number on the back of its packaging, which means that you can have complete confidence that the product is indeed organic.

IS ORGANIC THE BETTER OPTION?
Consumers are faced with the dilemma of purchasing expensive organic food, which is believed to be healthier than its non-organic counterparts, but not really knowing if the costs outweigh the benefits.

From a health perspective, I advise people to keep the following things in mind when purchasing organic foods:
 Food safety
Food production is subject to contamination, which carries a risk of food borne illnesses. Using animal manure in organic farming may result in a higher incidence of bacterial contamination. However, any increase in the food safety risk for organic produce would be due to the use of improperly composted matter.

Some conventional farming methods where livestock is jammed into small areas, provide a much higher risk of bacterial contamination. Also, insect infestations can lead to crop damage and there is the risk of moulds and mould toxins spoiling organic produce.

However, a review of the literature indicates that in cereal grains, mycotoxins are at similar levels within both organic and conventional production methods. A trend toward higher levels of salmonella contamination in retail chicken has been observed when antibiotics are not routinely used on the farm, but no differences have been found in produce such as spring mix salad greens grown conventionally or organically.

A well-managed organic farm should not produce foods that carry any more risks than a well-managed conventional farm. Thorough cooking and washing prior to eating organic or conventional food is essential, as is the management of composting and manure application.

  Nutrient content
Systematic reviews recently completed in the UK and France show few differences in nutrient content between organic and conventional produce. The UK review reported organic crops had higher levels of phosphorus and higher acidity, and the French review reported organic crops had higher contents of iron, magnesium and polyphenols for some products. Both reported conventional crops were higher in nitrogen.

The small differences reported, especially for minerals, were not across all products and are the results of variations in mineral uptake from soils and fertilizers applied to soils. It is very difficult to make comparisons in nutrient content because the differences are small and there are many variables, including plant cultivar, growing conditions, growing season, mineral content of soils, fertilizer sources and minerals in water, among others. A study of milk quality among conventional and organic varieties showed no biologically significant differences in quality, nutrients and hormones, although conventional milk had statistically lower bacterial counts.

The small differences reported are not likely to affect overall nutrient intake by individuals and are in the range of expected variability for produce and dairy products. More research is required to address systematically whether significant differences exist in nutrient content of organic and conventional produce, grain, meat and dairy products.

  Health benefits
Scientific evidence indicates that the health risks associated with disease-causing pathogens are far greater than the negligible health risks associated with ingesting traces of pesticides. Minimising residues should be the focus of good agricultural practice, whatever the method of cultivation used. Consumers should not be fooled into believing that if it says organic, it is necessarily healthy.

Remember, we do know that positive changes to our diets bring about real health benefits. It is the overall nutritional balance of our diets that is more important than the differences of nutrient content of individual foods. The term ‘organic’ describes the method of cultivation, rather than specific characteristics of the food.
Currently, the flavour, nutritional content and health aspects of organic foods are not superior to conventionally grown foods, but more comprehensive studies need to be done.

     Environmental benefits
So there may not be much conclusive evidence that organic food is any better for us in terms of direct nutrients but if you consider the effect it has on environmental factors and livestock as a whole, I think we can all agree that indirectly, organic farming methods can be ‘healthy’ and sustainable for our entire planet!

When it comes to cost, organic foods are generally more expensive than conventional foods, due in part to their smaller production scale and higher labour costs. However, organic produce purchased in-season is usually comparable in price to conventional produce.

BOTTOM LINE
Purchasing organic food is a personal choice, which may depend upon its availability, price, sensory qualities and personal values, such as a preference for this food production method. There is limited evidence to suggest some organic foods may be higher in certain nutrients, but the evidence is not consistent enough to make conclusive statements.

Organic food differs only in the way it is grown and processed but this can have major beneficial environmental impacts. Most people agree that we should be including at least five servings of fruit and vegetables, and sufficient grains in our daily diets, whether from an organic or inorganic source.

If you ask me, if you care about our environment and you can afford it, go organic! Just make sure it’s from a reputable source and that you wash foods well before consumption.

THE DIRTY DOZEN AND CLEAN 15
There are two lists, the Dirty Dozen and Clean 15 that can help guide consumers when selecting fruits and vegetables. 
 The Dirty Dozen list include fruits and vegetables with the highest chemical residues such as peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, grapes, carrots and pears.  

 The Clean 15 list includes produce with some of the lowest chemical exposures such as onions, avocados, sweet corn, pineapple, mangos, asparagus, sweet peas, kiwi, cabbage, eggplant, papaya, watermelon, broccoli, tomatoes and sweet potatoes.
 Organic milk, beef and poultry contain no hormones or antibiotics, but often cost 100% more than conventional products. 

 When talking about heart disease the bottom line is to choose fat-free, lean animal products in order to limit total and saturated fat. More important than eating organic is first, making the switch to fat free dairy and lean meats and second, making sure the meat portion size is appropriate.
 Most often organic beef is also grass-fed. It is true that pasture-raised, grass-fed beef contains less total fat than meat from grain-fed animals. In addition, meat and milk from pasture-raised, grass-fed animals contains greater levels of heart-beneficial fatty acids such as Omega 3, alpha-linolenic acid and conjugated linoleic acid.

 As for processed foods, choosing those made with wholegrains, the least amount of added sugars, and the lowest in saturated fat and trans-fat free, trumps organic. It’s wiser to spend limited food money on the organic versions of the Dirty Dozen, than it is on organic processed foods.
 Consumers facing the daunting challenges of living with a chronic disease should not be worried about the organic factor, especially given all there may be to learn about management of their medical condition. A practical solution that can fall into most food budgets is to focus on foods that come with the heaviest burden of pesticides, additives and hormones. Buy organic for the Dirty Dozen, conventionally grown for the Clean 15, and if the budget allows, feel good about eating grass-fed beef once in a while, but watch the portion size!

ORGANIC VS FREE RANGE
Free range is a term given to animals that are free to roam. The animals may be treated with veterinary medicines and the food provided may contain additives. Organic farmers use 100% plant food and sick animals are treated with homeopathic remedies only. If animals on an organic farm receive veterinary medicines or if the plants are found to contain traces of chemicals or genetically modified material, the products lose their organic status.

HEALTH TIPS
It is still very important to keep in mind prudent dietary guidelines when considering going organic:
 If the motivation for going organic is to limit exposure to pesticides, herbicides, antibiotics and hormones then there are some foods that you may want to switch to organic. 
 If it is to help prevent or manage a chronic disease such as heart disease, then your money may be better spent on improving the overall quality of the diet by eating more fruits and vegetables, fish, nuts, seeds and legumes.