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

 

Optimal Timing of Protein Supplements

Many athletes take protein supplements with a view to optimising athletic performance and increasing muscle, strength & stamina; protein is a vital macronutrient with a diverse range of functions, as documented in an earlier blog post (4.3.13), including the building and repair of structural components of muscle tissue and optimum functioning of the immune system.  There are many thousands of studies investigating protein metabolism and requirements for athletes, but I’ve recently discovered a very interesting piece by van Loon and Gibala exploring the timing of protein ingestion, which may well be more important than the amount consumed.  The research suggests that a high-quality protein supplement, ingested just before or soon after training, may help promote positive anabolic (muscle building) & re-modelling of the muscle tissues; with whey protein, high in the amino acid leucine, shown to be more effective than other proteins in promoting muscle protein synthesis.  The article suggests that this may be of specific benefit to athletes undertaking rigorous and regular training sessions or those performing multiple training or competition sessions on the same or consecutive days.

Van Loon, L.J.C., Gibala, M.J. (2012) Dietary Protein to Support Muscle Hypertrophy featured in Sports Nutrition: More Than Just Calories – Triggers for Adaptation, Switzerland, Karger, edited by Maughan, R.J., Burke, L.M.

Beelen, M., Burke, L.M., Gibala, M.J., Loon, L.J.C. van., (2010) Nutritional Strategies to Promote Postexercise Recovery. International Journal of Sport Nutrition and Exercise Metabolism, Vol. 20, No. 6, pp. 515-532

 

Premium Multi-Nutrient

Ultra Preventive X

Premium multi-nutrient formula - essential nutrition for optimal health in a vegetable/fruit food base.

Ultra Preventive X has been carefully developed to contain the right proportions of vitamins, minerals, trace-elements and other nutrients without danger of toxic build-up or other side-effects.  Each ingredient is selected in consideration of its absorbability, competitive relationship with other nutrients, allergenic potential and long-term safety.  Certain nutrients such as beta-carotene, vitamin C, vitamin E and B-complex vitamins are included in high-potency amounts because of the vital roles they play in antioxidant protection, energy production, maintenance of healthy blood cells, nervous system support and hormonal balance.  Minerals and trace-elements are provided in their safest and most bio-available forms.

Ultra Preventive X contains Metafolin, a patented, natural form of 5-methyltetrahydrofolate (5-MTHF) as well as (5.0 µg¹) 200 I.U² of vitamin D3 per serving.  5 MTHF is the naturally occurring, predominant form of folate commonly found in cells and is essential for overall health, as it participates as a co-factor in a reaction that involves the re-methylation of homocysteine³ to methionine⁴.  Unlike synthetic folic acid, 5-MTHF can be used directly by the body, without the need for additional conversion enzyme activity.   Additional vitamin D3, also known as cholecalciferol, has been added to this formula as numerous scientists now feel that supplementation with vitamin D3 at levels greater than previously considered necessary is critical in helping maintain overall health.

Ultra Preventive X’s herbal, green food base also includes important phytonutrients; gluten-free grasses and several varieties of microalgae supply chlorophyll, carotenes, B-vitamins and trace- elements.  Cruciferous vegetables, broccoli and cauliflower offer protective sulforaphane⁵ compounds known for their ability to induce natural, protective detoxifying enzymes.

The list of ingredients demonstrates this is a premium multi-nutrient product

Four Tablets Contain:

Vitamin A  (750 µg) 2498 I.U
(as Retinyl Palmitate)
Beta-Carotene 3.6 mg
Vitamin C 700 mg
(as Ascorbic Acid/Ascorbyl Palmitate/
Calcium and Magnesium Ascorbate)
Vitamin D3  (5.0 µg) 200 I.U
(as Cholecalciferol)
Vitamin E (134 mg) 200 I.U
(as d-alpha Tocopheryl Acetate and
Mixed Tocopherols)
Vitamin B-1 50 mg
(as Thiamine Mononitrate)
Vitamin B-2 25 mg
(as Riboflavin)
Niacin (Vit. B-3) 95 mg
(as Niacinamide and Niacin)
Vitamin B-6  40 mg
(as Pyridoxine HCl/ Pyridoxal-5-Phosphate )
Folate  400 µg
(as Calcium-L-Methylfolate, Metafolin®)
Vitamin B-12 125 µg
(as Methylcobalamin)
Biotin 150 µg 150 µg
Pantothenic Acid (Vit B-5) 250 mg
(as d-Calcium Pantothenate)
Calcium 250 mg
(from Calcium Citrate/Ascorbate
Iodine (from Kelp) 100 µg
Magnesium 250 mg
(from Magnesium Oxide/Ascorbate)
Zinc12 mg
(from Zinc Citrate)
Selenium 100 µg
(from Seleno-Methionine)
Copper 1000 µg
(from Copper Gluconate)
Manganese 5 mg
(from Manganese Sulphate)
Chromium 100 µg
(from Chromium Picolinate)
Molybdenum 50 µg
(from Sodium Molybdate)
Potassium 50 mg
(from Potassium Chloride)
Lutein (natural) 3 mg
Lycopene (natural) 3 mg
Zeaxanthin 500 µg
Inositol 50 mg
Choline 30 mg
(from Choline Citrate/Bitartrate)
PABA 25 mg
(para-aminobenzoic acid)
Boron 750 µg
(as Sodium Tetraborate)
L-Aspartic Acid 280 mg
L-Cysteine HCl 70 mg
N-Acetyl L-Cysteine 5 mg
Betaine 57 mg
(from Betaine HCl)
Bromelain (2,000 GDU/g) 25 mg
L-Glutamic Acid HCl 10 mg
Rose Hips 50 mg
Citrus Bioflavonoid complex 50 mg
Pine Bark Extract 0.5 mg
(OPC 85) (J.Mesquelier U.S.Patent
No. 4,698,360)
Rutin 12.5 mg
Proprietary Fruit and Vegetable Blend 350 mg
Beet (root) (Beta Vulgaris), Carrot powder
(root) (Daucus carota), Black Currant (fruit) ...
(Ribes nigrum), Blueberry (fruit) (Vaccinium
corymbosum), Broccoli (whole plant)
(Brassica oleracea cruciferous) , Concord
Grape (fruit), Green Cabbage (whole plant) ...
(Brassica oleracea L. var. Capitata), Collard
Greens (leaf), Mountain Cranberry (fruit)
(Vaccinium vitis-idaea), Kale (whole plant)
(Brassica oleracea acephala), Parsley
(whole plant) (Carum petroselinum),
Pomegranate (fruit), Raspberry (fruit) (Rubus
idaeus), Spinach (whole plant) (Spinacia
oleracea)
Garlic extract 50 mg
(bulb) (Allium Sativum)
Cauliflower 50 mg
(entire plant) (Brassica oleracea Botrytis)
Spirulina 50 mg
(whole plant) (Spirulina platensis)
Chlorella 50 mg
(whole plant) (Chlorella pyrenoidosa)
Green Papaya extract 50 mg
(fruit) (Carica Papaya)
Blackberry 40 mg
(leaf) (Rubus Corchorifolius)
Celery 35 mg
(leaf/stalk) (Apium graveolens)
Black radish powder 35 mg
(root) (Raphanus sativus Var. nigra)
Apricot 35 mg
(fruit) (Prunus armeniaca)
Green Tea extract 12 mg
(leaf) (Camellia sinensis)
Concord grape juice 25 mg
(fruit) (Vitis labrusca)
Collard 25 mg
(leaf) (Brassica oleracea Var. Laciniata)
Pomegrenate juice 25 mg
(fruit) (Punica granatum)
Apple Pectin (fruit) 25 mg

¹ µg = micrograms.

² IU = International Unit
³ Homocysteine = an amino acid; high blood concentrations, as a result of poor folic acid status, has been implicated in the development of heart disease & stroke.
⁴ Methionine = an essential amino acid.
⁵ Sulforaphane = an antioxidant phytochemical (plant derived).

Cautions

 

This product contains vitamin A.  Do not exceed 750 µg of vitamin A (as retinol) per day if pregnant or likely to become pregnant except on the advice of a doctor or antenatal clinic.

If pregnant, breastfeeding, taking any kind of medication or have a medical condition, consult a healthcare practitioner before using this product.

Not recommended for individuals with Wilson’s disease (genetic disorder of copper metabolism).

May initially cause flushing in individuals who are sensitive to niacin.

This product contains NO yeast, wheat gluten, soy protein, milk/dairy, corn, sodium, starch, artificial colouring, preservatives or flavouring.

 

If you're going to take a supplement, make sure you take the best.

 

Gut Check!

Athletes and sportspeople, training on a regular basis, often experience gastrointestinal (GI) disturbances, particularly before a race or event.  According to Lanham-New et al., (2011) the frequency of GI symptoms may be twice as high in endurance athletes, such as runners, compared with cyclists and up to three times higher in elite compared to recreational athletes; this not only causes distress & embarrassment, but can also compromise overall health and performance due to dehydration or lack of energy.  Episodes are often related to stress and nerves, but various intestinal conditions, which can also seriously compromise the immune system and lower the amount of healthy intestinal microflora, may also be responsible.  Furthermore, several scientific studies suggest that disturbances in levels of beneficial bacteria may also be responsible for a large proportion of urinary tract infections (UTI’s); however, when potent probiotic supplements are ingested regularly, the number of beneficial intestinal micro-organisms increases and once established, a normal, intestinal microflora, rich in Lactobacilli, creates acidic conditions which are unfavourable to the settlement of pathogenic micro-organisms. 

Healthy Gut = Healthy Person

Oral supplements of live, beneficial intestinal micro-organisms for nutritional health and well-being are known as probiotics.  The composition of the intestinal microflora is dynamic and constantly changing; if harmful micro-organisms proliferate, the equilibrium is disturbed and it becomes difficult for even indigenous bacteria to maintain their beneficial role.  Long-term use of antibiotics can have an adverse effect upon gut flora, in that they tend to kill off both the beneficial and harmful bacteria, thus disturbing the healthy balance of microflora, possibly leading to malabsorption and nutrient deficiency.

 

The ability of probiotic cultures to survive stomach acidity and pH is no longer a concern; the live cultures in Klean Probiotic have been studied and revealed to be extremely resistant to low stomach pH and bile acids in the duodenum and results reveal increased binding to human intestinal walls and protective effects of intestinal  colonisation.  Prebiotics (fructooligosaccharides) are carbohydrates that have short molecular chains; they function as non-digestible ingredients that can positively affect selected groups of beneficial intestinal microflora, such as Lactobacillus.  While probiotics merely add beneficial microflora, prebiotics affect the intestinal environment so that beneficial colonies of microflora can flourish.

Klean Probiotic balances bacteria in your gut so that the nutrients you need to perform can be optimally absorbed into your bloodstream.  Furthermore, since strenuous exercise can suppress the immune system, Klean Probiotic is also formulated to help support your body’s immune response.  Klean Probiotic supplies 15 billion beneficial live organisms to support a healthy intestinal tract and immune system; containing 8 strains of probiotic plus a prebiotic to create a synergistic balance and assist in nutrient absorption.

 

Serving size = 1 capsule

Servings per container = 60
Each Capsule Contains:
Multi-Strain Probiotic Blend 15 Billion CFU*
Containing:
Lactobacillus acidophilus (DDS-1) 4.3 Billion CFU
Lactobacillus rhamnosus  4.3 Billion CFU
Bifido lactis  1.9 Billion CFU
Lactobacillus lactis 1.0 Billion CFU
Bifido longum  1.0 Billion CFU
Bifido bifidum  1.0 Billion CFU
Lactobacillus gasseri 1.0 Billion CFU
Streptococcus thermophilus 0.5 Billion CFU
Proprietary Blend 210 mg
FOS (fructooligosaccharides) and Ulmus fulva (bark)
Other ingredients: Gelatin (capsule), cellulose, vegetable stearate and silica.

*CFU = Colony Forming Units – the measure of viable microbes in a probiotic.

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

Shop Local

I received my second fruit & veg box this week, delivered direct to my door, from Doc Green’s in New Mills. I’ve shopped for my fruit & veg at Tesco’s for a long time, but decided to make the change because I know I’ll be one of the first to bemoan the loss of the shop if I fail to support a local business. 

Beautiful, fresh produce - an antioxidant explosion!!

I’m particularly passionate about the shop as I come from a family of grocers; my granddad opened his first grocery shop in Urmston when my mum was only very young and she tells me stories of how she had to work weekends weighing butter and sugar, of the characters who frequented the shop and how, as the only shop in the street with a telephone, she had to relay all sorts of messages, including news of births & deaths, to local residents. Refrigerators didn’t go into mass production, for use in the home, until after World War II, hence people used to shop every day with the grocer, the greengrocer, the butcher, the fishmonger and the baker; they therefore served not only to provide provisions, but to provide a life-line, a means via which people would meet and chat to each other and although the supermarkets of today may be able to provide almost any kind of food we desire, 24/7, they cannot and will never be able to provide that same sense of community.  My mum and dad bought their own grocers when I was about two years old and I too remember the local characters who frequented the shop; there was always a chair available for them to rest or wait to be served and my favourite day was a Wednesday when the fruit & veg would be delivered and I would spent time with my mum arranging the colourful display. I would love to have carried on the tradition and opened my own greengrocers, but I suppose working in the field of nutrition is just another avenue of providing nourishment to others.