Be Strong & Stand Tall

I’ve been to see Sue @ Fountain Square Physio in Disley this morning, having returned from a long run on Friday with niggling discomfort around my right hip.  I hate being restricted in any way and I’m not tolerant of pain, so wanted to get to the cause of the problem quickly and discover what damage I’d done to myself!  I like Sue very much, she holds nothing back and tells it like it is; “your posture is terrible Cathy, stand up straight” – I couldn’t argue – being tall, you tend to lean into everything, but it transpires that, fortunately, I haven’t done anything serious to my lower body, but need to work more on my posture & core and will now see their personal trainer to be shown some specific exercises that will help and which I can add to my gym routine.  I already do a lot of work on my core - but obviously not enough; however, I do know that unless one’s core is strong, the whole body is vulnerable to injury.  

How often do we take the amazing
structure of our bodies for granted!

When I get injured, I always wish that I’d had regular treatments to help prevent problems occurring in the first place, being pro-active rather than re-active, but time passes quickly and you soon forget the discomfort and get back on the treadmill of life, forgetting to make those appointments and take time out for some much-needed maintenance; it’s ridiculous really when you think that we don’t event treat our vehicles like this, having to book them in for an annual service in order to pass the MOT!  So, today, I made a decision to change and made another appointment for a review in a month’s time and I’ve promised my body that I will go each and every month to help identify niggles before they become problems.  I’ve also ordered myself a book on strength & conditioning exercises for runners which I’ll share with you at some point, when I’ve got to grips with its contents!  When I reflect on the day, I’m reminded of the quote by Dr Thomas Fuller - “Health is not valued until sickness comes”.

Stand tall, Cathy x

Anyone for Cake?

I arrived at work this morning to find this most amazing cake creation awaiting me; I just had to share the pictures with you.  To say I was overwhelmed is an understatement, not only because it’s so fabulous, but because someone has made such effort on my behalf to celebrate something so meaningful to me; the thought that has gone into its design & making, right down to the bookworm is just awesome.  

 

I am so very grateful to you Geraldine, thank you so much, you are an absolute star!

“How beautiful a day can be when kindness touches it” George Elliston

 

Thank you.

 

Cathy x

Graduation Day!

I finally submitted my Master's dissertation on the 6th of August 2012, almost 2 years on from commencing the course; I then awaited the results, which finally came through by e-mail at the end of October.  I must have sat looking at the message, with the cursor hovering over the attachment for 10 minutes or more, not daring to open it and praying that it would say the word "distinction"; I told myself, during that anxious wait, that just a pass would do, but I knew in  my heart what I really wanted.  As I clicked, I closed my eyes and slowly opened them again, only to see the beautiful word I'd been praying for.  I think I almost collapsed with relief; my hands shook as I picked up the phone to call my mum and then I cried!
 

Last Thursday, graduation day finally arrived and I had the absolute pleasure of sharing the day with my friends Vivi Victory and Tracy, also my gym buddy and training partner.  The day got off to a fabulous start, with Tracy arriving to pick me up, bringing with her the most exquisite & exotic hand tied bouquet I’ve ever seen, such kindness, thank you. 

 

Beautiful flowers to start the day, thank you.

                                                                                   

The train was on time and we were off, with me carrying my shirt and a jacket, (which later Tracy ended up carrying and cursing me for taking in almost 30 degrees heat and which I never wore!), but as I explained, one mustn’t travel without the full attire! 

 

Don't forget the jacket Tracy!

Le Jacket!

Arrive Manchester and get in a taxi to The Bridgewater Hall to await the arrival of the fabulous, colourful and vivacious Vivi!  We were a little early, so decided to go across to the Midland Hotel for morning tea to await her arrival - how deliciously civilised.

When Vivi arrived, she instantly lit up the proceedings and we progressed to tea-cakes and Earl Grey and interrupted the meeting of some very serious looking executives at the next table to take our photograph and capture the moment. 

 

Disturbing a very important meeting to have our photo taken!

Close to midday I donned the shirt (not the jacket I hasten to add) and we proceeded to The Bridgwater Hall to collect the guest tickets and then back to The Midland to be gowned and photographed. 

The photography session was hilarious; both Tracy and Vivi thought I should be photographed by the most handsome photographer, which they decided was No 4, but No 1 wouldn’t hear of it and said he was indeed the best, although he would “find it impossible to improve upon perfection” – don’t you just love a bit of cheesy flattery!

Numero uno photographer!

Back to The Bridgewater for the ceremony which I found incredibly moving and meaningful, perhaps due to the effort and sacrifice it had taken to get there; I don’t think I shall ever forget how I felt throughout.  Many times I glanced up to see Vivi looking back at me, as a power point presentation revealed pictures of the labs and lecture theatres where we had studied together as undergraduates; happy times, sad times, stressful times & transformational times were shared in that Toast Rack building!  

Time to celebrate!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

  

One last photo before the gown must be returned



Time to de-robe ...

 

  

When I look back on the time spent studying over the last ten years, I wonder sometimes just what kept me pushing on through and the only answer I have is that when you find your passion, and nutrition is undoubtedly mine, you can literally overcome anything to pursue your aspirations.  Vivi gave me a gift of the most beautiful picture by artist Kelly Rae Roberts whilst we sat having tea in the Midland; at its centre, it asks the question “what does your heart say?”  There wasn’t time to read the notes upon the back about the artist, but this is exactly what I did when I got home after this perfect day; Kelly Rae Roberts says “my hope is that my work invokes a sense of clarity and peace inside of you as you walk your own path in life, and that it inspires you to discover your own limitlessness” – Vivi, you couldn’t have chosen a more perfect gift with such poignant and beautiful words, thank you.

Follow your passion!

Consequently, what commenced in 2010 is now finally complete in 2013, so where to next?  Well, all I can say for now is – watch this limitless space!

I shall never forget this day, it was absolutely magical x

Water - The Silent Nutrient

The diagram below shows just how much water is stored within our various body compartments. 

Staying well hydrated, particularly during this hot weather, is absolutely vital; if you’re feeling thirsty, chances are you are already dehydrated.  Dehydration can seriously affect exercise performance and if you don’t commence exercising hydrated and fail to rehydrate between workouts, you are not going to realise the results you would be hoping to achieve.  Plain water is often not ideal as it won’t replace the electrolytes, namely sodium, lost through sweat and in extreme cases can cause hyponatremia (low plasma sodium levels).  Our bodies are extremely clever in trying to manage this state; the kidneys will try to conserve both water and electrolytes but the only way the deficit can be restored is through fluid intake.   

It is often recommended to weigh yourself before and after exercise to ascertain fluid lost through sweating; however only replacing what has been lost will not result in effective rehydration; post-exercise the amount of fluid must be greater in order to achieve euhydration (being in water balance).

If your blood is 85% water, just think how much harder it is for your heart to pump thick & sticky blood around your body!

Stay well hydrated, Cathy x

Omega 3 & prostate cancer

There are reports in the media this week relating to omega 3 supplements and increased risk of prostate cancer.  I have spent many years studying and following the work of those researching these essential fatty acids and I have great belief in their numerous health benefits, so I do hope that these articles don’t provoke a knee-jerk reaction and create fear amongst those taking them.  I haven’t read the study in question, so cannot make comment upon its methods or findings, but I think we need to consider, from the information we’ve been provided with, just what we do know -v- what we don’t; for instance we aren’t told how many men were involved in the study, how old they were, did they smoke, how much alcohol did they consume and what was their normal diet like, were they overweight or within BMI guidelines, how often did they exercise and did they take any other supplements etc., all factors which could affect findings.

Oily fish - rich source of omega 3 -
eicosapentaenoic (EPA) & docosahexaenoic (DHA) fatty acids 

A report in Time Magazine stated :

“The study measured omega-3 blood levels in the participating men, and did not include information on the volunteers’ eating habits, so researchers could not differentiate between the effects of fatty acids from fish from those of supplements. However, the overwhelming majority of the participants did not take fish oil supplements”.

We obviously need more large randomised controlled trials to determine their effects in relation to prostate cancer.

A Fragrant Run

Just returned from a fabulous run over the Millennium Walkway through Mousley Nature Trail and up over Hague Fold.  My motivation for the route was to see the Hawthorn blossom before it disappeared for another year; it’s by far my favourite blossom tree, its scent is intoxicating.  As a child I always knew it as the “bread & cheese” tree; I never knew why then but apparently it’s because legend has it that its leaves were supposed to provide as much sustenance as a plate of bread & cheese – maybe it’s connection to food is why I love it so much! 

Although I never need motivation or inspiration to get out and run, an article in today’s DailyMail re rising levels of diabetes is surely enough to make you want to get outdoors; walk, run, jog, cycle whatever - just move and breathe in some blossom-filled, fresh air along the way – it could quite literally save your life!

 

"When it comes to eating right & exercising, there is no 'I'll start tomorrow'.  Tomorrow is disease. (Terri Guillemets)

 

Cathy x

Team Work!

I’ve just finished reading an article about gratitude by David Servan-Schreiber, author of the wonderful book “Healing Without Freud Or Prozac”.  He advocates thanking those around you for what they have brought to your life and I like the idea very much.  I have a lot of people to thank for enriching my life, many friends and family members who are all amazing people, but I would like to dedicate this short blog post to my very good friend and training partner, Tracy.

I want to say a massive “thank you” for encouraging me to go to the leisure centre; it sounds crazy, but that Tuesday night, spent playing volleyball has literally changed my life.  I was despondent when the Moorside finally closed its doors; I’d been training there for many years and became fond of the people and characters I would meet on a regular basis, but looking back on it now, I’d become stuck in a rut, doing the same things time after time and not feeling motivated or inspired to try anything new.  I would also have got very little training done during the harsh winter months; the Moorside is somewhere you really don’t want to be when the weather takes a turn for the worst! 

 

Work those abs Tracy!

We’re now working out together on a regular basis, challenging, inspiring and motivating each other to try new things and push just that bit harder – “just one more rep” – “you used that weight last time, you need to increase it now” – there’s never any offence taken with these kinds of demands, in-fact quite the opposite, sometimes we laugh so much, we just can’t make that last rep!

 

I couldn't do more than one press up on the bosu ball when we
started training, now we're doing repeated sets of 10!

Steadily over the last few months, we’ve seen and felt the many benefits of our training; as I’m sure any personal trainer would agree – it’s not what you do once in a while that makes the difference, it’s what you do on a regular basis that matters and I suppose the point I really want to make is that we can, all of us, challenge ourselves, despite age or ability, to push that little bit harder, make just that little bit more effort to improve ourselves; exercise our personal discipline muscle and if that includes inspiring someone else to feel good about themselves, then that’s a very real result!

Our jack-knife challenge - done individually we may have
given up, done together we made it!

Take great care of yourself & inspire someone else along the way!
Cathy x

Super Spinach

A good friend brought me some wonderful, home-grown spinach today; beautiful big green leaves that have inspired me to write this short post.

The Super Spinach

Spinach contains a spectrum of phytonutrients, discussed in more detail in a previous blog post, as well as a carotenoid called lutein; a potent antioxidant found in the macular region of the eye, the area of highest visual discrimination.  It also boasts a plethora of micronutrients including the vitamins C, E, K, B6 & folate and the minerals iron, calcium, magnesium, manganese & zinc – a pretty potent mix!

David Grotto in his wonderful book entitled “101 Foods That Could Save Your Life” writes lyrically about this wonderful leafy green and tells how the “spinach capital”, Crystal City in Texas, erected a statue in 1937 to honour both Popeye and his creator, E. C. Segar; the character was apparently responsible for a huge increase in spinach sales and was credited as saving the spinach industry!

“It would make sense that if you could develop a pill containing the significant substances in spinach, you’d have a potent weapon against cancer” (Steven Pratt & Kathy Matthhews – SuperFoods).

 

The power of nutrition!

Cathy x

Mighty Magnesium

Magnesium is a vital macromineral involved in numerous biological processes and over 300 enzymatic reactions. The human body contains approximately 25g of magnesium, 50-60% of which resides in bone, hence it forms part of the structure of bones and is required for proper bone mineralisation along with the minerals calcium and phosphorus; absorption is enhanced by vitamin D.  It is also involved in aerobic energy production, protein synthesis, muscle contraction & relaxation and nerve impulse transmission. 
 

Magnesium plays a vital role in aerobic metabolism

Due to its role in muscle contraction, it is essential for the normal rhythm of the heart and as a potent vasodilator (opens up blood vessels) has the ability to lower blood pressure.  Studies suggest that coronary heart disease is more common where magnesium levels in water supplies are low and that magnesium is protective of cardiac muscle. Research indicates that magnesium can help regular blood sugar levels and a recent study suggests that low magnesium levels are negatively correlated with the development of metabolic syndrome, insulin resistance and type 2 diabetes.

 

According to Dr Qais Faryadi, magnesium efficiency can reduce depression, irritability, anxiety & tension; he refers to it as "nature's tranquiliser" due to its wonderfully calming effect upon the nervous system.  Our bodies use up more magnesium when we are under stress - the more stressed we become, the more magnesium is used up, this results in a vicious cycle as magnesium levels get lower, our stress levels get even higher!

 

The magnesium content of food varies substantially, refined and processed foods generally have the lowest magnesium content; rich sources include green leafy vegetables, avocado, whole grains, nuts and seeds.  

Leafy greens - a rich source of magnesium

Not all available forms of magnesium supplements are easily absorbed by the body and high doses may cause diarrhoea & stomach upsets, so do take advice prior to taking this or any other single supplement.

A truly magnificent mineral!
Cathy x

 

Duffine, A., E., Volpe, S., L. (2013) Magnesium and Metabolic Disorders. Magnesium in Human Health and Disease, Nutrition & Health, pp 129-138

 

Faryadi, Q. (2012) The Magnificent Effect of Magnesium to Human Health: A Critical Review. International Journal of Applied Science& Technology, Vol. 2, No.3, pp.118-126

Powerful Phytonutrients

Anyone performing demanding, physical training on a regular basis needs to ensure they are consuming a diet rich in food sources of antioxidants to repair muscle damage, help prevent injury and promote enhanced immune response.  Intense exercise increases the production of free-radicals, by-products of normal biochemical reactions and energy production, sometimes believed to be partly responsible for post-exercise muscle pain; antioxidants have the ability to disarm free-radicals thus making them harmless.

Phytochemicals are a diverse range of naturally occurring plant compounds, many with antioxidant potential and a spectrum of health-promoting effects including modification of inflammation, thereby not only promoting repair & recovery but also helping reduce the risk of cancer & heart disease. 
 

Bursting with antioxidants!

Phytochemicals or phytonutrients as they are sometimes known include the carotenoids beta-carotene, found in red, orange & yellow coloured fruits & vegetables and lycopene found in tomatoes, tomato products, pink grapefruit & watermelon and the flavonoids including anthocyanins found in red & purple foods such as berries & black grapes and quercetin found in apples, sweet potatoes, kale, watercress, broccoli & onions. 

 

Hence a diet rich in fruits & vegetables is vital to the health of all individuals, but particularly pivotal to those who train on a regular basis and value the transformational effects that exercise has upon both their physical & psychological health. 



Tomatoes & tomato products - rich sources of lycopene



 

15 Protein-Packed Facts

1. Proteins contain the elements carbon, hydrogen, oxygen & nitrogen

2. Protein is found in every cell

3. Protein is a key component in the structure of the body; some have functional roles, ie enzymes and others regulatory roles, ie hormones

4. Proteins play an important role in the function of the immune system

5. Body proteins are continually being broken down and replaced

6. Proteins are composed of linear chains of amino acids; their sequence is encoded in our DNA

DNA double helix

7. Different proteins contain different proportions of amino acids

8. Twenty-one amino acids are involved in the synthesis of proteins

9. These can be separated into two separate groups – indispensable (essential) and dispensable (non-essential)

10. Indispensable amino acids cannot be synthesised by the body and must be provided in the diet

11. Dietary sources of protein can come from both animals & plants

12. Animal sources of protein include meat, fish, eggs & dairy products; as they contain substantial amounts of indispensable amino acids they are termed “complete protein foods”

13. Plant sources of protein include cereals, legumes, nuts & seeds; they lack or don’t contain sufficient quantities of at least one amino acid and are therefore termed as “incomplete protein foods”

14. Plant sources can be combined to overcome the “limiting” amino acid, ie rice & lentils, beans on toast

15. The protein requirements of athletes depends upon the type, intensity and duration of training.

Eat wisely
Cathy x 

Phoenix Rising!

My blog posts have been few and far between over the last couple of weeks as I succumbed to a chesty cough and have not been feeling well.  I hate not being on top form and what is more, having to admit it; for some reason when you work in the field of health you believe you shouldn’t become ill and think that others will judge your knowledge & expertise on whether or not you can remain well & vibrant, day in/day out. This is obviously not the truth, none of us can feel well all the time, our immune systems fight to keep us so, but we’re all susceptible to vulnerability at times.  However, on this occasion, I have to admit that I’m now rather pleased this particular virus found its way through a chink in my armour.

I remember many years ago being told by someone that in order to construct, sometimes you have to completely destruct; and that’s what I feel has happened to me.  During the two week period, I decided to invest a little more in myself and knew that in order to do this I needed some help; admitting that we don’t always have all the answers and can’t solve everything is hard to do, but incredibly empowering; so even though I practice what I preach in terms of diet & exercise, I decided to invest in some complementary therapies to assist me with my healing.  I remember once being contacted by a lovely lady who found the courage to make an appointment to see me to address weight management issues she had been struggling with for many years; during an initial phone call, I could tell she was excited at the prospect of getting some help and was surprised when, a couple of days before her appointment, she cancelled.  She conveyed that the reason for doing so was that her partner had told her she shouldn’t need any help, that losing weight was simple and she should be able to “just get on with it”.   Her message saddened me because we can’t always know everything, we all need a helping hand and guidance to make life changes and I think it takes great courage to admit that. 

My first positive move was to book an acupuncture session with Karen & New Mills Alternative Clinic; I’ve had three sessions up to now and would highly recommend it; I feel like I’ve been completely re-wired!  Since the very first session, I’ve literally moved mountains; I’ve finished work that I’ve been procrastinating over for ages, joined associations and booked myself on courses that will enhance my perpetual learning and begun work on a new dietary & supplement regime, one that I’m currently experimenting with upon myself and which has given me more energy and vitality than I’ve felt in a very long time.  I’ve joined a new leisure centre and over the last few days my renewed energy has already seen me trying the spinning classes, having a go at a boot camp session, playing volleyball & tennis and working on a one-to-one with one of the personal trainers on a whole new repertoire of abdominal exercises. I’ve signed up to Parkrun UK and intend to do the Saturday morning 5K run in a local park, not only to be able to get to meet new people who share a passion for running, but to get back to racing, having picked up a copy of Runners World last week to search for a 10k to give me a training goal.  Knowing that I possibly wouldn’t be deluged with cards or flowers last Thursday, I decided to treat myself and booked in at the clinic for a full body massage – absolute heaven and as with the acupuncture, something I now intend to do more regularly, to take the best possible care of myself.

Phoenix Rising

Therefore, a negative experience has turned into a plethora of positives and in the process I’ve learned a lot about myself. I do believe that if we continue to push our bodies and minds without making time for rest and relaxation, we become ill; not only because our immune system may be compromised but it’s our body’s way of saying “enough”, you need to rest and I’ve given you warnings that you haven’t heeded, so now you might just have to listen up and take some time out! I’ve also learned that it’s ok to ask for help, to admit that we need guidance back to wellness and beyond; it’s a very pro-active and empowering thing to do and who knows where or what it might lead to!


Nourish Yourself!

 

Cathy x

 

A Sweet Treat

I really don’t like the snow and after a few days of not being able to get out running, I’m literally climbing the walls.  The treadmill at the gym suffices for a few days, the turbo trainer at home is tolerable and I’ve enjoyed walking much more than I normally would, but I miss the way running makes me feel; the wonderful feeling of movement, the abundance of fresh air, the soreness of hard-worked muscles afterwards, the stress relief it provides and the positive outlook it instills; for me, there really is no substitute.  So today, I’m feeling very excited as I see the white stuff melting away and feel the temperature rising; with a week of milder weather forecast, I’m determined to get out as much as I possibly can, making up for the last week.


Mary Berry eat your heart out!

I get very hungry when I up the miles and often feel like something sweet, particularly during the evening or after a long run, but avoid reaching for energy-dense, nutrient-poor foods to quickly satisfy the hunger, not wanting to undo all the hard work & discipline I’ve invested.  All week I’ve been thinking about fruit cake, but when I’ve visited the supermarkets I’ve not fancied the mass-produced slabs on offer, so today, I decided to make my own.  The recipe was given to me by a friend who is an amazing cake-maker, so I don’t expect my version to be quite as good as hers, but I’m pretty pleased with the results.  I chose to include a dried fruit mix of sultanas, raisins, cranberries, blueberries & cherries, so it’s packed with nutrients and fibre and will help provide me with some of the extra energy I’m going to need.

The friend I mentioned above invited me to tea before Christmas and it was a fabulously civilised and elegant affair; the best china and the most amazing cakes, including meringues, mince pies, lemon cakes & fruit cake. It was a wonderful treat, pure indulgence and I hope I get invited again – perhaps for a summer version!  You see, I don’t believe in diets, they are synonymous with deprivation; a period of time spent feeling miserable & hungry and although I don’t advocate eating copious amounts of cake, the odd treat alongside a predominantly healthy lifestyle, won’t do any harm at all.

A very elegant afternoon tea!

So, as I sit typing, I’m waiting for the fruit loafs to cool to be able to sample same and then I’ll wrap them in foil in readiness for a powerful week of daily discipline in preparation for spring.

Le Fruity Cake

450g Dried fruit (I used sultanas, raisins, cranberries, blueberries & cherries)
225g Butter
340g Sugar
340g Plain flour
3 eggs
1 teaspoon baking powder

2 x 1lb loaf tins

 

·         Put dried fruit in pan & cover with water – boil for 5 minutes
·         Put butter in a large bowl
·         In a separate bowl whisk the eggs & sugar together
·         Drain the dried fruit and pour over the butter
·         When the butter has melted add the egg/sugar mix to the fruit & butter
·         Fold in the flour & baking powder
·         Mix well (do not beat)

Cook on gas mark 3 (150°c) for approximately 50 minutes – 1 hour

Thank you G!

 

Cathy x