Keep Active with Omega-3

I know I’ve posted many times before about the amazing health benefits of omega-3 fatty acids; I am absolutely passionate about their numerous health benefits, not only in relation to heart disease, depression, immune disorders and certain cancers but also for their role in joint health and debilitating, inflammatory diseases such as osteoarthritis. I believe wholeheartedly that if I didn’t take omega-3 each and every day, I would not still be running; I am what is known in the running world, as an over-pronator, therefore my feet role inwards and without orthotics that serve to rectify my gait and therefore re-align my whole body including my spine, I certainly wouldn’t be running, but I also believe that the omega-3 fatty acids and their potent anti-inflammatory properties, play a huge role in keeping me active.

Numerous omega-3 health benefits in relation to depression, heart-
disease and inflammatory disorders such as osteoarthritis

In-fact, this last fortnight I’ve been taking a different brand of omega-3, having been sent a sample by a new supplier, and I truly believe I’ve suffered the consequences; I don’t like the product because I get a fishy aftertaste for one thing and over this last fortnight I’ve developed a tightness in my lower back and leg muscles, consequently, I’ve gone straight back to my Eskimo 3 High Strength. I know you may be thinking that I have a vested interest in telling you this because I sell them on the site, but those of you who know me, will also know I wouldn’t recommend anything I either haven’t tried or don’t totally believe in and this is one product that I think is quite literally gold-standard!  

 

Nutri's High-Strength Omega-3

Keep moving! x

Managing Stressful Times

I think it’s important, when choosing supplements, not to get into a rut of taking the same thing day-in and day-out; our bodies change on a daily basis and often we need the support of specific nutrients to help us manage the different times & stages of our lives. Preparing for Christmas is lovely, but can also become quite stressful as we pressurise ourselves into getting everything done so that we can embrace the endless possibilities that a brand new year brings forth. I’ve recommended the multi-nutrient Adrenomax to many clients to help them through busy & stressful times; this can then be re-evaluated and changed when they feel more in control, to suit their ever-changing, nutritional needs. Adrenomax is a multivitamin and mineral complex containing a special blend of nutrients and herbs designed to specifically support the health of the adrenal glands; these are two small glands which sit on top of the kidneys and produce hormones that, amongst many other functions, help us to adapt to stress. Adrenomax also contains 5HTP which is converted in the body to tryptophan (an essential amino acid – building block of protein) which then makes the brain chemical called serotonin. Pharmaceutical antidepressants work by increasing the amount of serotonin in the body, hence 5HTP from the African plant called griffonia is a good, natural way to boost mood and will hopefully help promote more restful sleep; in-fact many studies have demonstrated 5HTP to be as effective as an antidepressant. You can supplement 5HTP on its own, but it works well with other nutrients, namely the B vitamins, therefore taking it in a lower dose, in combination with these other nutrients in a safe, balanced formula is definitely the best way to achieve its beneficial effects. I’m not for one minute suggesting that anyone taking an antidepressant should stop this in favour of 5HTP, but if you’re someone who becomes stressed at this time of year, maybe even because you don’t adapt well to the dark nights or cold weather, then Adrenomax may well help. There’s more information about this specialist product on the website and if you have any questions, just e-mail me.

 

Look after your mind & body x

Basic Supplement Plan

I believe that everyone should be taking a high quality multi-vitamin & mineral formula, simply because we can’t always be sure of obtaining all the nutrients our body needs through diet alone; we all have busy lives and try as we might, something always seems to get in the way.  Supplements are exactly what they say they are - supplemental to a healthy diet - not instead of; but in my view, the decision to invest in a premium multi-nutrient formula is also a decision to begin to take good care of ourselves.

Multi Essentials One-a-Day / Multi Essentials Men's / Multi Essentials Women's / Ultra Preventive X

 

One other multi-nutrient formula which I highly recommend, but will feature separately in a forthcoming blog post is AdrenoMax; this contains a synergistic blend of nutrients designed to support the health of the adrenal glands, two small glands which sit on top of the kidneys and produce hormones that, amongst many other functions, help us to adapt to stress.  It also contains 5-HTP, successfully used to boost mood and alleviate depression. 

To support this foundation, I also take omega 3 fatty acids; these are my absolute passion and I have great belief in their potent anti-inflammatory properties.  Eskimo Extra is a high potency fish oil supplement containing the important omega-3 fatty acids, EPA & DHA, in their optimal concentration, a 3:2 ratio.  They have been well studied for their role in the support of many bodily systems including cardiovascular health, bone & joint health and in the treatment of psychological disorders such as depression & anxiety.  Be mindful, when buying an omega 3 supplement to always buy a premium product containing an antioxidant for freshness and stability; after all they are a fat and all fats are subject to oxidation & rancidity.

 

Eskimo-3 Extra

 

I also take vitamin D₃ (cholecalciferol) on a daily basis. This fat-soluble vitamin, strongly associated with the health of our bones, has recently become quite a hot topic with studies revealing increasing prevalence of a widespread, global deficiency.  Our natural source of the vitamin is sunshine, formed in the skin when exposed to sunlight.  A spectrum of emerging evidence is linking this vitamin to a range of health benefits aside from the role it plays in calcium absorption and the promotion of bone formation, including enhanced immune function, reduced risk of cardiovascular disease, possible prevention of some forms of cancer and improvements in mood & depression.  In fact, research suggests that deficiency may be exacerbating the symptoms of seasonal affective disorder (SAD) and increased synthesis of vitamin D₃ in the skin during the summer is the reason we feel happier during the warmer, sunny months.

 

D3 Lemon Melts 2000

I always think of nutrition in layers; ie when you know that your diet is poor and you aren’t feeling the way you want to, you have to take a long, hard look in the mirror and summon the courage to do something about it.  When you finally make that decision, which can take years for some, you often have to then completely destruct old, outworn and damaging habits that are destructive and self-debilitating and begin to construct a new you.  So your admission guides you to seek help to begin a new dietary regime, which is challenging, but empowering as you finally begin to nourish your body and make informed choices about your own health & well-being.  Then it’s really a question of just how good do you want to feel?  That’s when the supplements can make all the difference in the world and you look back and say “I wish I’d done this years’ ago”! 

Taking this basic plan, we can then start to personalise and build upon it with the antioxidants and other specialist supplements for transitional or demanding times of life or the specific requirements of sport & physical exercise - watch this space!

 

Information & ingredients on each supplement recommended is via the website.

 

"Health is not valued until sickness comes" (Thomas Fuller)

Juice/Life Balance

Juicing seems to be very popular at the moment; both to increase the nutrient-density of our diets and as a means of losing weight.  It’s something I like to do; I enjoy creating colourful combinations and feel great benefit from the explosion of nutrients they contain.  I think it’s important to point out, that although the juice will perhaps contain many more fruits & vegetables than we could possibly eat in one sitting or even perhaps in one day, we must aim to actually have days when we try to “eat” our 5-a-day as oppose to consuming them in juice, to ensure we benefit from the insoluble fibre they contain.

The juice below, made this morning, contains 2 apples, 3 carrots, 2 sticks of celery, large piece of cucumber, half an orange pepper and a large piece of fresh ginger and tasted delicious; the picture also shows the skin and peel of the fruit/veg removed from the juicer afterwards. 

 

Insoluble fibre is often termed as “roughage”, derived from the cellular structure of plants; it will not dissolve in water and is not digested or absorbed.  However, its vital function is to keep the gastrointestinal tract clean and works by drawing in and binding with water, swelling and stimulating peristalsis (normal rhythmic movement of the gut) thereby preventing bloating and constipation.  Research also shows that fibre is one of the most important factors in the prevention of colorectal cancer; fermentation of the fibre within the gut is able to affect the pH of the bowel which, in turn, promotes the balance of healthy bacteria in your intestines.

Good health is about moderation & balance x

Sterols or Statins - Prevention or Cure?

Lowering cholesterol – are plant sterols safe & effective?

Diseases of the heart and circulatory system are the main cause of death in the UK, with cardiovascular disease as one of the main causes of premature death, characterised by hardening and narrowing of blood vessels.  In 2009, over 180,000 people died from cardiovascular disease in the UK alone – one in 3 of all deaths.

 

 

The primary traditional risk factor for cardiovascular disease is dyslipidaemia (imbalance of fats (lipids)); an elevated concentration of the “bad” cholesterol, Low-Density Lipoprotein (LDL) is a well-established, independent risk factor for atherosclerosis (narrowing of the arteries) and a 10% reduction of serum cholesterol is estimated to lower this risk by a staggering 50% at age 40 years and 20% at age 70.

Dietary therapy is the cornerstone of strategies to lower LDL levels and exploration into safe and effective alternatives to statin therapy, which often has undesirable side-effects, is of significant and clinical importance.

Plant sterols or phytosterols are bioactive compounds, structurally similar to cholesterol, and found naturally in various concentrations in plant foods, notably vegetable oils; more than 250 phytosterols have been identified with sitosterol, campesterol and stigmasterol being the most abundant.      

So how do these plant compounds actually lower cholesterol?  A spectrum of research demonstrates that phytosterols decrease circulating cholesterol concentrations by competing for absorption in the intestine, thereby inhibiting the absorption of both dietary cholesterol and the cholesterol made by our own body, see pics below. 

The amazing thing is that the “good” cholesterol, High Density Lipoprotein (HDL) remains unaffected by dietary phytosterol intake and the research also demonstrates no adverse side-effects.  

Phytosterols have been used in food products since the mid 90’s; foods fortified range from spreads to yogurt & milk and they can, of course, be taken in supplement form, which may be of benefit to individuals who are at high risk of cardiovascular disease, working to achieve target cholesterol levels and/or unable to tolerate statins.

High potency plant sterols



 

Look after your heart x

New Horizons

I’m so happy & very excited to finally be able to announce that the new website is now live; for my part, it’s been almost 2 years in the making, from a thought that has grown and developed into a creation that I’m really very proud of.  I’ve spent time over the weekend reflecting on the process and realised how much I’ve learned, not only about creating an e-commerce website, but about myself.  There are times when it’s taken me to the edge, when fear, unfamiliarity and sheer frustration have threatened to make me want to abandon ship; on one particularly stressful day, a colleague who has been an absolute tower of strength throughout, said to me “Cathy, you have to understand, that this is not for the faint-hearted”.  “Now you tell me”! To all of you who have helped and supported me throughout this time, thank you, you know who you are.

I've realised that sometimes the best thing to do is "no-thing", to try to just go with the flow and not, as Stuart Wilde describes, lean into everything, trying to make it all happen; everything gets done eventually and usually at the right time.  As a child, at home we had a copy of the Desiderata on the wall in the kitchen and during particularly stressful times of late, I would recall the words my mum repeats to me often, “whether or not it is clear to you, no doubt the universe is unfolding as it should”; I imagined the universe to be particularly amused on the day that I summoned the courage to sign the contract and pay my deposit to the web developers and less than half an hour later received a call to say that some work I was doing at the time was coming to a very abrupt end; would I have taken that contract if I’d received the call prior to making the commitment – I suppose I really didn’t have a choice, I was too far down the road by then, but it certainly wouldn’t have been returned with the same positive energy and excited anticipation!

The Rowan Clinic first breathed life in 2007, as part of an undergraduate, business project and I was determined that it would become real as soon as I left university; the folder below was the first creation and never was so much love and care put into a piece of work. 

Such artistry!  Those prominent, hand-painted berries were meticulously & repeatedly applied!

Of course I want the site to be a success, it’s my business and to say otherwise would be an untruth, but those of you who know me will also know that nutrition is my absolute passion and therefore I feel so grateful and privileged to be able to immerse myself in the work I love. 

From small acorns or berries ...

Abraham Maslow describes, a “self-actualising” person, as one who is detached from outcome, and doesn’t do what they do because of what results are going to come to them, that is not what motivates them; they do what they do because they listen to that inner voice, a calling if you like, that says “just keep going – this is what you are meant to be doing – this is your purpose” – that is what I aspire to be.

It always seems impossible, until it's done (Nelson Mandela)

Cathy x

Spring Forward!

Since having my ankle injury, which prevented me from running for weeks if not months, I don’t seem able to get myself back into a running routine, so it was very fortuitous to bump into an old friend in Tesco’s last week, someone I used to run with on a regular basis and who literally kept me on my toes in terms of performance!  She has always been a very good runner, but told me that she too had been having problems with a calf muscle strain and was slowly recovering and building back her mileage.  So we agreed to get together for a run, to hopefully inject some fresh energy into our routines and all being well, inspire & motivate each other to improve not only our performance but also our weekly mileage levels, ultimately re-establishing a regular discipline; I’m not a personal trainer, but I do firmly believe that it’s not what you do once in a while that makes a difference, it’s what you do regularly, so a 20 mile run every Saturday is far less beneficial than 7 x 3 mile runs during the course of the week.  Having just returned from a fabulous pilates class, I’ve got time to re-fuel before heading out again this evening for our first run together, a 5 mile route that I’m not familiar with, so I’m looking forward to getting out there and making this the start of a whole new regime. 

Happy Friday!    

Taking Control of Cholesterol

Fats in the blood have to be carried around by lipoproteins irrespective of whether they have originated from the diet or been made by the body; hence the names - Low Density Lipoprotein (LDL) often known as the bad kind of cholesterol and High Density Lipoprotein (HDL) known as good cholesterol.  LDL transports cholesterol to the tissues and HDL removes the excess.

Factors that influence the circulating levels of LDL & HDL can be many – genetics, hormone levels, our age, exercise & diet.  The amount of cholesterol in our diet doesn't have a huge influence upon circulating blood levels, what is more important is the amount and type of fat we consume.  The fats in our diet can be broken down into the following categories:-

Unsaturated fats – i.e. monounsaturates & polyunsaturates

Saturated fats

Most saturated fats are derived from animal & dairy products; red meat and meat products such as sausages are a major source of saturated fat along with products such as full-cream milk, cheese, butter, cream & ice-cream; also be aware of the amount of saturated fat contained in processed foods such as sauces, spreads etc.   Saturated fat is believed to increase the risk of cardiovascular disease by raising the levels of LDL cholesterol; however, a diet high in monounsaturated fats, found in avocados, nuts & olive oil is thought to reduce LDL without affecting HDL.

Beneficial polyunsaturated fatty acids (PUFA’s), i.e. omega-3, are termed as essential fatty acids because they cannot be made by the body and these are found predominantly in oily fish; plant sources include linseeds (flax) and walnuts, they are important for heart health and have anti-inflammatory effects.

Soluble fibre found in oats, fruit & vegetables reduces down total & LDL cholesterol; a quote from the Joint Health Claims Initiative says that “the inclusion of oats as part of a diet low in saturated fat and a healthy lifestyle can help reduce blood cholesterol”.   Fruits & vegetables also contain vitamins & antioxidants which help prevent bad cholesterol from being oxidised and absorbed into the lining of our arteries.

Moderate consumption of alcohol (as included in the Mediterranean diet) can be protective against cardiovascular disease through an increase in HDL and a beneficial effect upon blood pressure, however the word “moderate” is important, alcohol in excess is actually a risk factor for cardiovascular disease.

Plant sterols included in products such as Benecol decrease the absorption of cholesterol, therefore reducing down circulating blood levels; the unabsorbed cholesterol is eliminated in the faeces along with the excess of the plant sterol.  The optimal intake is 2–2.5g/day.  You can take plant sterols in supplement form if you think you are at high risk of cardiovascular disease, but because you only need to consume such a little, you can simply begin by including some of the Benecol products in your daily diet.     

Scientific evidence suggests that the inclusion of some soya in the diet can help reduce blood cholesterol levels.

Consumption of 50-100 g of nuts five or more times per week as part of a healthy heart diet may significantly decrease total & LDL levels.  However, the energy content (kcals) needs to be taken into account when weight management has to be taken into consideration.

A combination of plant sterols, soya foods, nuts (in moderation), wholegrains, foods containing soluble fibre, i.e. fruit, vegetables & oats  has been shown to have very beneficial effects upon lowering LDL cholesterol.

Physical activity also has very beneficial effects upon cholesterol levels; aerobic activity has been shown to result in an increase in HDL. 

 

Look after your heart x 

Powerful Anti-Aging Antioxidants!

Antioxidants

These are a group of substances that include vitamins C & E, along with beta carotene (safe form of vitamin A) and selenium.  Antioxidants boost the immune system and destroy free radicals (by-products derived from normal biochemical reactions and energy production) which if allowed to build-up can cause damage and are associated with cardiovascular disease, many cancers and ageing.  Everyone produces free radicals in the process of creating energy, but an excess may be produced by various factors such as stress, pollution & illness; antioxidants can disarm the free radicals and make them harmless.

 

Vitamin A

This vitamin plays an essential role in vision, bone growth and the health of the skin and the membranes inside the body, such as the lining of the respiratory tract.

Active forms of vitamin A, immediately available to the body, come from animal products such as eggs and dairy foods.

Beta-carotene, a substance found in orange, yellow and green vegetables and fruits is converted into vitamin A in the body.  Foods rich in beta-carotene include:-

Carrots

Leafy greens – broccoli, cabbage, kale, watercress, lettuce, spinach
Butternut squash
Peppers
Apricots                   
Peaches
Mango
Cantaloupe melon

Powerful antioxidant formula - those exercising on a regular basis have an
even greater need for antioxidants to help repair oxidative damage due to
intense exercise

Vitamin C

A very powerful antioxidant that cannot be manufactured by the body; therefore, must be acquired from the diet.  

Protects against cell damage and promotes a healthy immune system.   

Essential in the formation of collagen, a protein that strengthens bones and blood vessels.

Vital for tissue repair and wound healing.

Promotes the absorption of iron.   

Sources:-  

Citrus fruits (oranges/tangerines/clementines/grapefruits)

Broccoli
Brussels Sprouts
Peppers
Tomatoes
Blackberries
Melon
Pineapple
Cabbage
Strawberries
Kiwi fruit
Mango
Raspberries
Nectarines & peaches

The vitamin C content of food can be affected by cooking methods; cooking should be kept to a minimum, stir frying and steaming are best to retain vitamin C content, colour and texture.

As well as fresh fruit & vegetables, frozen & tinned varieties are just as beneficial.

Vitamin E

A powerful antioxidant protecting cells from damage. 

 

Helps to prevent the build-up of plaques in the arteries and therefore protects against heart disease.

 

Has been shown to increase the body’s immune response.

 

Important for maintaining healthy skin and for helping the healing process of all damaged tissue and skin wounds. 

Sources of vitamin E include:-

Avocado

Blackberries
Mango
Watercress
Almonds
Sunflower seeds

Selenium

Essential for the optimal function of many aspects of the immune system and plays a role in defending the body against infection.  Scientific studies suggest that selenium may protect against certain cancers and cardiovascular disease.

Sources:-

Brown rice
Brazil nuts
Wholemeal bread
Poultry
Fish

Give your body the nutrients it needs, so you not only look, but feel fabulous!
Cathy x

The Female Athlete Triad

Female athletes are often nutritionally vulnerable as they strive for thinness and a lean physique in the belief that this will make them faster & stronger and lead to an overall improvement in their sporting performance.

 

The female athlete triad was first defined in 1992 by the American College of Sports Medicine (ACSM) and described the interrelationship between disordered eating, amenorrhoea (cessation of menstruation) and osteoporosis; an updated position was released in 2007 that modified the components of the triad to energy availability, menstrual function and bone mineral density (BMD) (George et al., 2011).

Low energy intakes and disordered eating affects body fat levels and menstrual function, leading to amenorrhea, which, in-turn leads to the development of impaired bone health and subsequent development of osteoporosis.  Adolescents and women training for sports in which low body weight is emphasised for athletic activity or appearance are at greatest risk (Nattiv et al., 2007, George et al., 2011).

A simplistic view of the triad
www.femaleathletetriad.org

It is important, at this point, to distinguish the difference between the terms “disordered eating” and “eating disorder”; disordered eating refers to unhealthy and harmful eating behaviours that are used to achieve low body weight and leanness, whereas an eating disorder refers to one of the three clinical conditions, anorexia nervosa, bulimia nervosa or eating disorder not otherwise specified (EDNOS), each diagnosable by a set of clinical criteria (Burke & Deakin 2010).

Low or restricted energy intakes will ultimately lead to both macro-nutrient (protein/fat & carbohydrate), micro-nutrient (vitamin & mineral) deficiencies and low intakes of the essential fatty acids, omega 3 & 6, leaving the individual susceptible to fatigue, illness, infection and possible risk of injury.   As body fat is reduced, hormonal imbalances are created and as levels of oestrogen, follicle-stimulating hormone (FSH) and luteinising hormone (LH) decline, menstruation may then cease; according to Frisch (2002) “a girl does not have her menstrual period until she has a predictable minimum amount of body fat, and a grown woman requires a larger minimum amount of fat to maintain ovulation and regular menstrual cycles”.  Oestrogen suppresses osteoclast (cells that break down bone tissue) activity and therefore loss of endogenous oestrogen leads to accelerated bone loss.

 

An athlete's condition moves along each spectrum at a different rate,
in one direction of the other, according to her diet and exercise habits
(American College of Sports Medicine)

 

On a more positive note, if energy intake is increased to compensate and accommodate for increased energy expenditure, hormonal balance and menstrual function will usually return to normal; strenuous training alone is not enough to disrupt menstrual function unless it is accompanied by dietary restriction (George et al., 2011).  However, as the number of missed menstrual cycles accumulates, the loss of BMD may not be fully reversible and may compromise the achievement of peak bone mass (the highest level of bone mass achieved as a result of normal growth) (Thomas & Bishop 2007). “Studies conducted with female athletes have shown that premature osteoporosis may occur as a result of menstrual dysfunction and may be partially irreversible” (Burke & Deakin 2010); low BMD also increases the risk of injury and stress fractures. 

Nutrition is pivotal to an athlete’s performance and the female athlete triad demonstrates how severe under-nutrition can impair not only overall health but also reproductive and skeletal health; “existence of one or more components of the triad, alone or in combination, poses a health risk for the physically active and athletic female” (Lanham-New et al., 2011).

Prevention, recognition and early intervention of the triad should be a priority for all those who work with female athletes and education should be at the forefront to ensure that all women are able to enjoy the benefits of regular exercise & physical activity throughout the whole of their lives. 

 

“I am building a fire, and every day I train, I add more fuel.   At just the right moment, I light the match.” – Mia Hamm (Olympic gold medalist in women’s football)

 

Burke, L., Deakin, V. (2010) Clinical Sports Nutrition, 4^th Edition, Australia, McGraw-Hill Education (Australia) Pty Ltd

Frisch, R.E. (2002) Female Fertility and the Body Fat Connection, London, The University of Chicago Press Ltd

George, C.A., Leonard, J.P., Hutchinson, M.R. (2011) The female athlete triad: a current concepts review. South African Journal of Sports Medicine, Vol 23, No.2, pp. 50-56

Lanham-New, A.A., Stear, S.J., Shirreffs, S.M., Collins, A.L. (2011) Sport & Exercise Nutrition, West Sussex, John Wiley & Sons Ltd

Nattiv, A., Loucks, A.B., Manore, M.M., Sanborn, C.F., Sundgot-Borgen, J., Warren, M.P. (2007). The Female Athlete Triad.  American College of Sports Medicine, Position Stand, pp. 1867-1877

Thomas, B., Bishop, J. (2007) Manual of Dietetic Practice, 4^th Edition, Oxford, Blackwell Publishing Ltd

Feeding Young Minds

I conducted a series of nutrition workshops last Sunday on behalf of Satellites of Macclesfield Swimming Club; the day was organised by Head Coach, Lisa Atkinson, and involved a busy day of activities, including swimming and yoga, for talented young swimmers aged 10-12 years from the North Midlands.  Lisa asked if I would attend to provide some sports nutrition workshops and healthy eating messages for the young swimmers in order to convey the importance of nutrition in helping prepare them for their formative, forthcoming years in swimming.

The day was a great success and I enjoyed it immensely; the young swimmers were fabulous, interacting and getting involved in the activities and quizzes I’d prepared for them; unfortunately we didn’t have access to power-point, but the slides were easily printed out and adhered to a flip chart.  Lisa had organised the groups into no more than ten at a time, so the four separate groups, spread throughout the day, all contributed something different to each session; working with young people involved in sport is so inspiring, they are so dedicated to their activity, rising early morning to train and often attending classes & events late into the evening - real dedication which obviously means that their nutrition is of paramount importance to ensure they stay well, healthy and free from injury.

I began by talking to them about energy and the importance of carbohydrates and we then moved onto protein, and the constituent building blocks of amino acids, before moving onto fat.  I think it so important to emphasise to young people that all fat is not bad; there is so much hype about fat being the demon macromolecule, but without it we couldn’t absorb the fat soluble vitamins, ADE & K and for athletes it is a valuable source of energy - furthermore, all fat is not equal!  Most of the young swimmers were aware of saturated fat and although I hadn’t planned on talking about the monounsaturated and polyunsaturated varieties, the final group of the day were eager to learn more and so I briefly touched upon these and their importance in our diets, emphasising that for athletes, when time is short and energy often needed quickly and in large amounts, high energy rather than nutrient-dense snacks are absolutely vital.

I then talked about the vitamins, minerals & antioxidants and the importance of eating lots of fruits & vegetables; we discussed how many portions of F&V they thought we should all eat on a daily basis; fortunately most were aware of the 5 a day message, but I was very pleased that some thought it should be 5+ and this is indeed the answer we agreed upon.  It made me smile, when one of the young swimmers asked me “do you eat 5 a day?” -  honesty is definitely the right policy and so I said that yes, on the whole I tried very hard to make sure I achieved that goal but there were busy days when this was impossible; however, it was important not to beat myself up about it, but rather get back on track and make up for the shortfall as soon as I possibly could.

We then talked about fuelling up prior to training and the importance of refuelling afterwards and the optimum time-frames for doing so; we brainstormed ideas for snacks to have beforehand and discussed those containing both carbohydrate and protein to have within the hour after training and devised healthy meal options to ensure their “fuel tanks” were full to prepare them for the next busy day and to enable them to train and perform again at their best.

It’s such a privilege and so very refreshing to work with young people; to be able to try to make a difference and to provide them with sound, scientific knowledge about nutrition, before they begin to perhaps be influenced by messages that are based upon the latest fads or trends.  I’ve inserted below my final messages to the young swimmers, which I hope they will remember!

 

It is very important to remember that as an athlete you expect a great deal from your body, therefore you need a huge amount of energy to perform all your day to day activities, i.e. going to school, doing your homework, meeting with your friends etc. and lots more energy besides to train & compete.

Your diet needs to contain a wide variety of foods - carbohydrates to give you energy, protein to repair and recover and lots of fruit and vegetables to provide you with your vitamins & minerals.

BUT … this does not mean that foods such as cakes, crisps, chocolate and sweets are all BAD, it is ok to have them now and then, they will give you lots of energy as well, but just don’t have too many of them, choose healthier snacks instead such as toast & jam, a peanut butter sandwich, cereal with milk, yogurt, lots of fruit, a cereal bar or a milk shake.

Don’t be a fussy eater; athletes need a wide variety of foods to ensure they obtain all their vitamins & minerals; be prepared to try new foods and even if you don’t like a vegetable such as broccoli very much, try to think like an athlete and eat like an athlete, and try just a small amount.

The Eatwell Plate - a visual representation of the types and proportions
of foods needed for a healthy & well-balanced diet

Eat well, stay well

 

Cathy x