Question:
I’m a nurse working on a busy intensive care unit. I have a set rota of Monday and Wednesday days and Friday night duty. What would you suggest for nutrition, and eating times during night duty so I¹m not to be completely drained when it comes to training at the weekend?
John Gough, email
Answer:
The very nature of your job presents the biggest hurdle, which is having regular breaks and chances to actually eat! I know it’s common within the nursing profession to go for hours on end without a chance to eat at all. This causes a host of problems, all as a result of erratic blood sugar levels – which “mirror” the erratic nature of life on a busy ward. The dreaded cycle of sudden lows in energy, intense hunger, cravings for (and consumption of), quick-fix sugary foods, resultant blood sugar lows, more strong cravings for high-sugar foods, sweets, caffeine etc. is the “bane” of many people’s lives, and can lead to very “real” sugar addictions, mood swings, long periods of fatigue, poor stress management, hormonal imbalances, and disrupted sleep patterns. Try not to fall into this trap John. My very first suggestion to you is
* A large bowl of plain porridge oats, with a good handful of almonds, and some raisins – ideally this needs to be soaked for a few hours in milk or water
* Grilled chicken breast, with a mix of wholegrain rice & tinned chickpeas, with baked sweet potato
* 3-egg omelette with tuna and pepper filling, served with a large imaginative salad or stir-fry of vegetables
* A large bowl of soba noodles (drop in boiling water for 8 minutes) combined with any salad or vegetable, with added chopped fresh herbs, and flaked fresh or tinned salmon fillet
* Large bowl of bean, rice and vegetable stew, served with a hunk of wholegrain bread
The second strategy is to be very well prepared and take food to work. Do not rely on finding food at work – this is not an option! I know that wards vary in the management of staff and what is allowed and what’s not, but if you do get a 15-30 minute break throughout the shift, which I imagine leaves little, or no time to get to the canteen, then this is your chance to tuck into your very own pre-prepared homemade culinary extravaganza! If you haven’t already got these, buy a few plastic seal-able lunch boxes that are easy to pack and stack. Pack them with any of the following “easy-to-eat” quick foods that you can eat while on duty, which are also excellent options if you don’t happen to get a break, but can literally grab something. Select from the following: 1-2 hard boiled eggs, a handful of nuts (you can put these in your pocket and eat “on the job”!), 2-3 bananas (quick to digest so won’t sit on the stomach), apples, dried fruits such as figs, apricots and raisins, and individual pots of plain live yogurt. Another strategy to keep in mind is this… When making your pre-work meal, make enough for 2 and take the second portion to work to eat cold, which “kills two birds with one stone”. Whether working, at home or out and about, triathletes should be aiming to eat every 3 hours or so, in order to “fit in” their “higher than average” energy requirements. Keep this in mind while at work, and make it your intention to stay as close to this as possible, using the pointers above. Good luck John. Question:
I’m getting a bit fed up eating the same old fruit salad after every meal. Can you suggest some alternative “healthy, tasty desserts”?
Gemma Clarke – e-mail
Answer:
Two things or questions immediately spring to mind Gemma… firstly I would ask, “Do you need to have dessert after every meal”? And secondly, I would say, “You can get bored of any food, meal, or indeed training programme, if you fail to change things regularly, use your imagination and keep your mind fresh and challenged. Fruit salad can mean 101 different things. I have just been to southern India, where fruit salad means fresh pineapple, mango, banana and grape sprinkled with grated fresh coconut and fresh lime juice. There is your first idea! In fact, I would also add a little chopped fresh ginger root too and maybe some chopped mint, which would not only make a fantastic dessert, but a great breakfast or pre or post-training snack! Coconut incidentally contains one of the most “helpful” fats for the athlete. MCT’s or medium chain triglycerides are used effectively as an energy source, and there is evidence that these fats increase the metabolic rate. If you can’t get a fresh coconut, buy organic unsweetened dessicated coconut, which can be used in a myriad of ways. In the summer, make use of the more exotic tropical fruits available, and of course the wide variety of summer berries too. In winter, stick with seasonal apples, pears, plums and winter berries, and gently heat through with a teaspoon of honey and a little ground cinnamon, ginger and a cardamom pod or 2. Fresh herbs and spices make a mountain of difference to any dish, sweet or savoury – including fruits and grains. Don’t be afraid of trying herbs, and spices, using a small amount of 1, 2 or 3 different ones, and experience another dimension to your cooking, and taste buds! Herbs and spices such as ginger, coriander, basil, mint, cinnamon, cardamom and cumin carry natural medicinal and immune-enhancing properties and support digestion too. Remember first and foremost that “desserts” after a meal should be light on digestion. Fruit therefore is a good choice, but ideally wait 30-60 minutes before eating, to allow for complete digestion. Heavy cream-based or stodgy desserts are not the best choice and likely to make you feel sluggish for training. Still not satisfied? Try a homemade rice and raising pudding. Soak and then rinse 50-75g or brown basmati rice. Cook in twice the weight of water and milk, bringing to the boil and then reducing to a slow simmer. Add a tablespoon of raisins and ½ tsp of cinnamon, and allow to cook until sweet and tender! This is delicious as a dessert, and also ideal as a warming breakfast. Enjoy the fruits of the earth Gemma!
Question:
I am 37 years old, in training for my first triathlon, competing as one of my law firm’s team members. I know I need to change my diet to support my training (and lose a stone!) but do I need low fat, high-carb or should I just “cut calories”?
Mr Confused, Luton.
Answer:
It is not my intention to confuse you further, but you will in fact need to adopt all these approaches to some degree, in order to build a high-performance diet. Let me explain in simple terms. If you are overweight, you’ve likely been consuming excess calories. Without knowing your exact calorie intake, it’s hard to advise on precisely how much reduction is needed, but the easiest strategy is to look at the foods you currently consume, and drop those that provide little nutrition, but relatively high amounts of calories. Alcohol, chocolate bars, pastries, muffins, buns, chips and crisps spring to mind! Looking to see where you are getting your calories from each day, and having this increased awareness is fundamental to good nutrition. Of course, by incorporating a consistent training regimen into your life, you’ll not only increase your fitness, but “naturally” lose body fat too, by increasing your body’s energy expenditure. Capitalise on this fully, by choosing the right foods for optimal energy production, and optimal fat metabolism. Switch to natural wholefoods, avoiding processed, high-sugar, high-saturated or high-trans fat foods. Think plain porridge oats and fresh fruit for breakfast, rather than on-the-run coffee and muffin. Choose tuna and rice or pasta salads for lunch, rather than cheese & pickle rolls and crisps, and finally cook up delicious grilled chicken or salmon with stir-fried or streamed veg in the evening, rather than burger and chips on the way home from work! Snack on fresh fruit, drink plenty of water (as opposed to canned drinks, coffee or alcohol), choose quality proteins such as fish, eggs and lean meats, quality low GI carbohydrates including wholegrain rice, quinoa and oats, and plenty of fresh fruits and vegetables. You may then call yourself “Mr Know Enough” of Luton!
Question:
I’ve recently upped my training volume and intensity and was wondering which drinks (or even food) are best to aid recovery between sessions. What ingredients should I be looking for and avoiding? I’ve heard milk is one of the best recovery aids. Is this right and how does that work?
Kate Johnson, email
Answer:
Let’s assume your increased energy needs to fuel training and recovery is around 500 kcals per day. “Feeding” this increase is best achieved by small calorie increments throughout each day, eating 5-6 small meals. Here are a few “training specific” points to bear in mind. The pre-training meal is important to provide “fuel” for the upcoming training session. The body needs carbohydrates to fill the glycogen stores of the liver and muscles, to be “burnt” for energy. Note too, that the body also uses fat during prolonged exercise, and fat oxidation can be “optimised” by keeping insulin levels low prior to the onset of exercise. To achieve this, consume mainly low GI (slow-releasing) carbohydrates, a little protein, and minimise consumption of refined “fast” sugars. The pre-training meal also needs to be “light” and easy to digest and not eaten too closely to exercise. Preferably 3-4 hours should elapse between eating and exercise – the larger the meal, the longer the time needed for complete digestion. A good “pre-training” meal could be oats, banana, seeds and yogurt, with the necessary carbohydrate, and a little protein to be used as a back-up or adjunct fuel during exercise. Post-training fuel is all about “recovery” and replenishment. It is during the recovery phases of training, that fitness, strength and body composition changes take place. So taking great care of post-training nutrition is almost more important than any other aspect of your training diet. First and foremost, the body needs fast replenishment (ideally within 30 minutes of finishing), as immediately following exercise the body’s cells are in a highly receptive state to “re-fuel”, with carbohydrates (~30-60g) & amino acids/protein (~10-20g). One of the best foods immediately post-exercise is fresh fruit – full of natural sugars and easy/fast to absorb. Milk is a good recovery food, yes, as it provides carbohydrate (in the form “milk sugar” or lactose), and both casein and whey proteins, which are effectively used by the body for protein synthesis and muscle growth promotion. Milk is best taken with some extra carbs, so fresh fruit alongside is a good choice, or a smoothie made with milk, banana/berries and honey – an excellent post-workout recovery drink. When practical and convenient, the post-training meal, again, should be rich in “wholefood” carbohydrates, more protein than the pre-training meal, and plenty of vitamins, minerals and antioxidant nutrients, to fuel cell repair and recovery. Essential fats also contribute to reducing muscle inflammation and soreness. So how about grilled salmon steak, with plenty of steamed veggies and rice?
Question:
I'm a mother of three (ages 5, 3 and 6 months) with an Ironman husband and I'm finding it tricky to cook meals for the whole family. I'm so unsure what my husband needs to eat and how to turn it into food for the kids and me too.
Nettie Stow, New Zealand
Answer:
Food that’s nutritious, tasty and the perfect fuel for your “Ironman” husband really is no different to that for you, or the children (bar your 6-month old!). The only change you’ll need to make is regarding quantity, and possibly to presentation to make it child-friendly. Once you have a basic understanding of the 3 major food groups and their associated foods, and understand the role they play in health and sports performance, you’ll feel confident in preparing family meals. Some forethought and planning is necessary, and while I appreciate you’re a busy mother, planning and preparation makes cooking less stressful, and in turn more enjoyable!
Carbohydrate is the all-important fuelling nutrient for all of you. The main carbohydrate foods include grains (cook wholegrains as much as possible), fruits and vegetables, and to a lesser extent beans and pulses. Build at least ¾ of meals around carbohydrate foods. For example, a portion of rice or pasta (large for your husband and small for the kids), together with 2-3 vegetables would make up ¾ of the meal. The “final” ¼ would be a protein food such as fish, lean meat, eggs, tofu, lentils or beans. Vary your cooking methods with stir-frying, steaming, grilling and baking. Use natural flavours such as fresh herbs, balsamic vinegar, healthy seed or nut oils, lemon juice, honey, garlic, ginger and other spices, Tamari or soy sauce. Remember that protein is the “building and repairing” nutrient, so vital for your husband’s continual muscle repair, and for the children’s fast and continuous growth. The essential fats in the diet occur naturally in foods such as oily fish, avocado, or nuts and seeds – so bring those into the diet too.
Try making homemade mueslis, mixing plain oats, raisins, a variety of seeds, chopped dried figs, and some crushed pecans or walnuts. Make “fruity porridges” in winter, adding chopped fruits to cooked oats, or fresh fruit salads with yogurt. Make big salads at lunchtimes or homemade soups with fresh breads or baked potatoes. In the evenings try a chicken and vegetable stir-fry with plenty of noodles, and serve “oriental-style”!
Question:
I'm clued up on what to eat before and after a race but can you suggest any snacks I can prepare myself and take with me during a race? Something that can be easily made, easily packed and stored on a bike and that wouldn't make a mess? But at the same time tasty and packed full of energy?
Liz Mapstone, email
Answer:
Firstly, Liz, we need to be clear about which foods are “suitable” for racing, in assisting and fuelling the body in achieving the end result, i.e. race completion as fast as possible! Racing or intense exercise is actually a very “unsuitable” time to eat! Blood is diverted away from the gut to the working muscles where it is needed most, and the “stress” of exercise means the gut is not overly “accepting” of food. Of course, during long distance races, you will need at some point to take on board “top-up” fuel, which is most easily taken, most easily (and quickly) digested, and most easily absorbed in liquid form, notably carbohydrate drinks, and gels. Liquid nutrition is most definitely the “ideal” form to take on board when exercising. You will need to try these and find ones that suit you best (if you haven’t already done so) during your own “simulated” race conditions. It is not unusual for athletes to find gels indigestible, and they can cause bloating and quite severe cramping for some people. This is highly individual and can be due to many factors associated with gut function, as well as the simple fact that they are very “concentrated” forms of glucose, and need to be taken with sufficient water. “Sensitive” individuals often do better with food-form carbohydrate. So, aside from carb drinks and gels, we need to find foods that are full of the all-important energy – carbohydrate, and in a form that is highly digestible, easily absorbed, and if possible nutrient-rich. There is no one right food/snack for everyone, and again you need to experiment with some ideas and see what works best for you. One of the easiest and most suitable foods to eat in this context is fresh fruit – not overly ripe (= messy!), but definitely not under-ripe either, which would be more difficult to digest. Bananas are excellent, and these can be halved or quartered (with peel on), and slipped into vest pockets or storage space on the bike, or taped onto the bike somewhere. Alternatively, try quarters of other fresh fruits such as apples or pears, or the gorgeous exotic fruit, persimmon (sometimes called Sharon fruits). These are full of carbohydrate (fructose and glucose), excellent amounts of the antioxidants vitamin A and C, electrolyte minerals such as sodium, potassium, calcium and magnesium, and even traces of B vitamins and protein – perfect fuel! It is worth noting that all these naturally present nutrients and food chemicals are not found in gels and CHO drinks! If you are used to eating dried fruit, go for dried figs, which are easy to eat, quick sources of natural sugar, present with good amounts of calcium, magnesium and potassium, and a tad of protein too. My next suggestion is to make your own energy and nutrient-rich bars or “sweets”, using ground nuts (such as almonds and hazelnuts), raisins or dried figs, all mixed into a dough, and shaped into balls or bars, or “fingers”. These are energy-rich, taste delicious and they work a treat! Finally, resuming the liquid nutrition theme, make your own vegetable and fruit juices, or for more of a liquid “meal”, blend your own fresh fruit smoothies, using freshly squeezed fruit juice (use juicy exotic fruits), and natural yogurt, and ground nuts or seeds for some protein. Fresh smoothies provide a more complete liquid meal with carbs, protein and fat, and also vitamins and minerals, and would be especially ideal for long rides, or ultra endurance races, when more substantial foods are called for. Let us know how you get on!
Question:
I am a 43 year old who has been taking part in running events and in more recent years, triathlon. Over the years I have become more susceptible to retching when I run. I often retch within the first few hundred yards on training runs and then can run for sixteen miles without problems but I do feel nauseous after. However anything over an Olympic distance I retch after about six miles. By the end the most painful part of my body is my stomach muscles. Am I severely dehydrated? I probably drink 650mls on the bike and munch on a banana. On the run I have literally a few sips of water, as my stomach seems to shut down and not accept fluid.
Fiona Turner, email
Answer:
Retching or “dry retching” during running can be caused (or triggered) by a number of factors. These will be useful to be aware of, so you can identify with those that are most relevant to you. Remember that any discomfort relating to the digestive system (i.e. oesophagus, stomach, intestines, pancreas, gall bladder and liver), is largely due to the fact that during exercise, blood is diverted away from the gut, to the working muscles where it is needed most. Therefore, eating, or drinking, and exercise do not actually make the best of friends! There is also a higher level of stress hormone production (especially adrenalin) during exercise and racing, which can impact significantly on gut function. Those individuals who are highly stressed or anxious often suffer more with digestive discomfort during, as well as “outside of” exercise. Try doing some deep breathing exercises daily, or some form of visualisation or meditation to lower your overall “stress levels”. It might be worth listening to some gentle de-stressing music on your ipod either before a run/race, or indeed during a session, to calm you. Gut problems can manifest in all sorts of ways, from bloating, cramping, diarrhoea, nausea, or in your case, retching. You may have a weakened or abnormally relaxed lower oesophageal sphincter (the muscular ring at the lower end of the food tube), that “traps” food and fluid into the stomach, or possibly a hyperactive “gag” relax. Things which may trigger or worsen these factors include stress (so think about my earlier suggestions), an overly acidic stomach (so avoid high sugar foods, caffeine, or overly concentrated energy drinks prior or during a run), eating too close to a run, and/or too large a meal (leave 3-4 hours), excess mucus or phlegm which can “catch” in the throat (avoid milk and dairy foods on days you run, and the day before a race, which may dry out the chest and nasal passages), or simply not chewing your food properly leaving undigested foods in the stomach (so chew!). Regarding your dehydration concern, ensure you hydrate sufficiently prior to a race/run, and capitalise on the bike section to re-hydrate, drinking 200-300ml every 20 minutes. During the run, the more you can relax, the more you will be able to take small sips of water, and if you can do this, you should avoid becoming severely dehydrated. Good luck.
Question:
I’m having trouble putting on weight. I am 28 but still 7st 11lb. I go to the gym three or four times a week and I run at the weekends. And I eat three meals a day. I am training for a half marathon at present so can’t cut back on exercise. Any advice?
Samantha Marsh, Lytham-St-Annes
Answer:
Weight gain, as with weight loss is fundamentally a numbers game… that is calories in versus calories out! In other words, to gain weight you must take in more calories on a daily basis than your body is expending. Since you are maintaining your current weight (even though this is lower than you would like), you seem to be meeting your daily energy requirements – neither over-eating, nor under-eating. What I suggest is that you begin eating more! Remember you are expending more energy than “average”, so not only do you need to meet the extra energy requirements of training, you must now begin to think about taking in extra calories in order to lay down more tissue. Eating an extra 3-400 kcals a day on a consistent basis should result in tissue gain. At least this would be a very good place to start! Since you only consume 3 meals a day, it shouldn’t be too difficult to fit in a snack mid-morning and one mid-afternoon, and you might also want to try and increase your portions of foods such as rice, oats, and calorie dense “healthy” foods such as nuts and avocados, and extra olive oil on vegetables or salads. Remember the extra calories should be quality calories. Some excellent snack choices include 4 oatcakes with peanut butter or mashed avocado, a large handful of nuts, scrambled eggs on thick wholegrain toast, or a slice of oat and honey flapjack. As your training increases ensure you fuel properly before, during and after training. Eat a meal containing complex carbohydrate (e.g. oats) 3 hours prior to a run, a carbohydrate/protein drink during, and re-fuel immediately after a run with carb/protein smoothie, followed by a healthy meal.
Question:
Because of my work schedule and restricted lane access at my local pool I tend to do most of my swim training between 8-10pm. But I’ve always been told that you should refuel after exercise and that you shouldn't eat just before going to bed. What can you suggest as a happy medium? Is there anything in particular I could eat that would satiate my hunger but not be too heavy on my stomach at that time of night?
Amy Perdue, Somerset
Answer:
This question comes up a lot, and a reflection of many people’s routines that often don’t work in natural harmony with the body! However, there’s no rule “set in stone”, dictating specific times we must, or mustn’t eat. The body is always metabolically “active” on some level (even while we sleep), constantly using, and making energy! The metabolism never stops completely, and in fact a lot of physical and mental regeneration goes on throughout the night. In order for this to happen optimally, the body simply requires the very best nutrition – and preferably delivered to the body at regular intervals, in “moderate” quantities. The real issue has most to do with the types of food, i.e. what you are eating, rather than worrying about the time! If you eat fairly regularly throughout the day, and what you are eating is fresh and healthy, your energy levels are good, your sleep patterns are sound, your digestion is working normally (no bloating, cramping, constipation etc.), and your weight is stable, then there is likely no problem with your late night eating. It is very hard to go to bed if you’re hungry (and I wouldn’t advise this), so you do need to eat something! What I would suggest however is that you simply avoid eating a huge or heavy meal that leaves you feeling uncomfortably full. Working generally toward having good blood sugar control, so moving as close as possible to a low-glycaemic load diet, and making sure you eat a good breakfast, and substantial lunch will help enormously to control unnecessary hunger late at night. Make sure you eat a small meal around 5pm, which will also help fuel your swim properly, and also help control any “raging hunger” after your swim. For your post-swim meal, try any of the following “light” options which could also work for your 5pm meal… a fresh yogurt/banana/berry smoothie, a bowl of ratatouille or root vegetable stew, an avocado salad with rice, a small piece of fish with steamed veggies, or it could be something as simple as a fresh fruit meal with some raw seeds. I’d also encourage you to use your own intuition - in other words, trust your "gut feeling" to know what and how much to eat. If you feel "heavy" after eating this late meal, or you routinely wake up groggy, congested or feel very slow in the morning, then what you are currently eating might need to be questioned.
Question:
I read Amy Perdue’s question in the last issue about what to eat after training and before going to bed, but I tend to do most of my training in the morning before work. So what would you recommend I should/shouldn’t eat beforehand/post workout? And if I should eat prior, how long should I leave before doing exercise?
Dave Read, Loughton
Answer:
You are not alone! There are literally thousands of athletes, and committed fitness enthusiasts, who either need to, or indeed prefer to train first thing in the morning. Many triathletes, and other endurance athletes (due to the very nature and demands of the sport) must fit in 2 or more training sessions in a day, and so morning training is a must, to leave sufficient recovery and re-fuelling time between each session. Regards whether you should or shouldn’t eat before an early morning session will depend on factors such as the time lapse between rising and training (i.e. have you left enough time for the food to be fully digested?), the session in mind (will the intensity demand fast energy demand and breakdown of muscle glycogen, or rely more on fat metabolism), fuelling from the previous day (and particularly the evening before), foods chosen, and of course the individual’s gut sensitivity and “tolerance” of eating beforehand, as well as the speed and efficiency of digestion. The following suggestions will help to cover some of these points. Pre-workout, my suggestion is this: if you have at least 30-45 mins “clear” before your early session, drink a CHO/protein smoothie of some kind (use banana and a hemp protein powder, or yogurt), which will assist in fuelling, but not cause any potential glucose/insulin “spike”. If you have an hour, and preferably two (which is unlikely) try a small bowl of porridge oats, which have soaked overnight and therefore ready to eat immediately as you rise. Be careful not to eat too much, even if you are hungry. Swimming or running on a full stomach is not just uncomfortable, it is likely to lead to gut distress, and hamper your performance. Remember that eating and training don’t go well together, as blood diverts away from the gut during exercise, which is why timing of eating is critical. Post-workout, I would immediately eat some fruit – a banana or smoothie is perfect, followed by your “standard” meal comprised of slow-release carbohydrate, and some protein. This could take the form of a bowl of porridge with some seeds and raisins, or muesli and yogurt, or even scrambled eggs with thick slices of wholegrain toast! If you go straight to work, prepare your tub of muesli or porridge the night before to take with you. Be prepared!
Question:
With the festive season upon us, and all the merriment that comes with it, I'll no doubt want to let my hair down and indulge in one or two alcoholic beverages before I crack on with next season's training. But what type of drink should I steer towards and what should I avoid at all costs? Are there any 'healthy' alternatives on the market that I should know about? And is organic wine better for you?
Isabelle Darch, email
Answer:
Alcohol doesn’t (or shouldn’t) feature in the “normal” day-to-day diets of athletes simply because of the negative effects alcohol places on hydration status, blood sugar balance, gut function (specifically on villi integrity and nutrient absorption), as well as it’s negative impact (long-term) on nutritional status and fatty acid balance. Having said that, 1-2 glasses on occasion, will do no harm to health or performance. Christmas time, on the other hand is a very sociable time of year, and a time where alcohol features heavily. Firstly it is a good idea to plan your social diary, so that you still get enough sleep (i.e. rest and recovery) during off-season periods, eat sensibly, and don’t over-do the partying and late nights!
With regard to drinking alcohol, moderation is the key, as overdoing any alcoholic drink, will impact on mental and physical functioning. Avoid at all costs the chemical-ridden “alcopop” inventions, or canned fizzy drink mixers. Opt for pure spirits such as vodka with a fresh juice mixer, or indeed a glass or two of a finely produced wine. Whether or not organic wine is actually “healthier” than non-organic is an interesting question. Having held culinary events in the past, kindly sponsored by an excellent wine traders, Cooden Wines, I learned a bit about this very subject! To be truly called 'organic' wines must be certified as being produced from organically grown grapes or wine-making processes. However, different certification authorities around the world do differ slightly in their criteria, so giving a generic answer is difficult. Certified organic wines, generally-speaking are made from fruit, grown and processed without the use of synthetic fertilisers, chemical weedkillers, chemical disease-control sprays, insecticides, growth regulators, flavour-enhancers or genetic engineering. BUT, and this is a big but, many of the best wine producers around the world don’t go in for obtaining certificates, as it costs money, plus the fact that “blind appliance” may risk exposure to disease, so they like to keep their options open. They do however practice near-organic methods, eschewing chemicals and choosing to combat pests, for example, by encouraging their natural predators in the vineyard. Quality wine makers follow the precept that “good wine is made in the vineyard” (as opposed to the winery) from healthy grapes, tended through natural methods. So just because wine isn’t “certified” organic, doesn’t mean it is less of a quality wine, or indeed unhealthy! Quality-conscious producers tend to produce small quantities, and not vast volumes of wine, which is usually the case with “volume producers” of the well-known, easily available, brands, who tend to use more industrial processes, to maximise yields in the vineyard.
On the subject of health, much of the purported health benefits of wine, centres on a group of polyphenols called procyanidins, the same antioxidant molecules that give both colour and flavour to the grapes and therefore the wine. So you might want to favour red wines over white? Note that the thick-skinned and darkly coloured skinned grapes have higher tannin content, e.g. Shiraz, Malbec, Tannat, while the lighter wines of the Gamay, Pinot Noir and Merlot grapes, are lower in tannins, but still contain plenty of polyphenols and moderate alcohol. So these might be a good choice, certainly if you don’t like the dryness of tannins on the tongue! Wines with lighter alcohol content are generally the slightly sweet German Rieslings or Australian Semillons. One area that often causes health concerns, with regard to wine is the presence of sulphur and sulphites in the wine, which some people may be allergic to. Sulphur (often in powder form of SO2) is used to prevent oxidation either of the grapes on transit from vineyard to the winery, or of the grape must/juice whilst in the vats. Under most organic schemes, the use of limited SO2 is still permitted, and the higher the volume of production the more tempting it is to use sulphur indiscriminately, which can lead to an 'excess' of sulphites in the wine. ALL wines however contain some level of sulphites, as these are a natural product of fermentation – even strict organic ones! In health-terms, it’s ideal to introduce as little sulphur as possible, artificially. So, with all this newfound knowledge on alcohol, you can now make sensible choices, safely enjoy a drink, and fully contribute to the festive season!
Question:
I've always wondered why I¹m slightly overweight and can never quite get rid of my belly, even though I've been doing Olympic distance for a couple of years and eat healthily. I've always based my calorific intake on the average 2500 a day for a man. I've just discovered for my age (40) and height (171cm) it should be less than 1700 calories a day. I'm now trying to cut down quite a lot and finding it difficult to balance it with my training needs. My two questions are is a home made smoothie with mixed veg and an apple thrown in acceptable as a breakfast? And is it an old wives tale about eating late at night? I've heard a calorie can't tell the time.
John Molloy, London
Answer:
Firstly, I think the 1700 calorie figure you mention is the BEE (basal energy expenditure) figure for a man of your age and height. Although you fail to indicate your weight, assuming you weigh around the 75kg mark, your BEE is calculated at 1680 calories. BEE (also called BMR or basal metabolic rate) is the amount of calories your body needs to perform basic metabolic functions. This is NOT your estimated total daily energy requirement, and although there are quite sophisticated methods of calculating this, a simple calculation involves taking basic BEE and adding a physical activity level (PAL) or physical activity coefficient (PA). For a very active man, the PA is 1.54, so 1680 x 1.54 gives a figure of 2587 calories, which I would estimate to be far closer to your true daily energy needs! For athletes, it is often better to estimate energy needs by assessing carbohydrate and protein calorie requirements, and then adding a percentage of fat calories (usually 20-25%). Immediately you can appreciate that not all calories are the same! I am going to assume you weigh 75kg. Estimating your CHO needs at a minimum of 5g per kg body weight, you will need 375g CHO/day. This equates to 1500 carbohydrate calories, to fuel daily energy needs, as well as training and recovery. We haven’t even considered your protein and fat calories! If you try and train on a total of 1700 calories a day, you run a high risk of becoming glycogen (energy) depleted, and in the long-term, lean tissue breakdown (and loss of muscle strength) and suppressed immunity will result. This scenario does not bode well if your ultimate goal is improved fitness and performance gain, as well as fat loss. If you are struggling with fat loss, there are a number of reasons why this might be. Before I reveal these, log your food intake for a week, so that you can see where you might be going wrong. Spread your food intake to 4-5 small meals throughout the day, avoiding eating the bulk of your calories late at night. This will help to speed up your metabolism. Ensure you are consuming low glycaemic carbohydrates – wholegrain rice, quinoa, pasta, vegetables, and quality lean protein with most meals – poultry, eggs and fish. Reduce your “fast” sugars such as commercial breakfast cereals, pastries, energy bars and chocolate bars. A smoothie is indeed a good breakfast – try natural yogurt with berries and wheatgerm, which has some added protein too. If need be cut out alcohol calories too! Good luck.
Question:
I¹m 67 and have been on medication for blood pressure for about 12 years, 5mg indapamide and 10mg terrazosin. Ten days before the start of last year's Ardechoise cycling tour I stopped the indapamide, with my doctor¹s blessing. During the first two days of the race I was using sports drinks but on the third day I just used water and was drinking about 4 or 5litres: I hadn't felt so fat for years. By the following week I had lost all the additional fluid and was back to my normal weight of 15 ½ stone. Late last year I had a double heart bypass but was cycling 100km in a day within a month of the operation and feeling perfectly normal. I¹m planning a ride across the Pyrenees this September and I don¹t want to feel as bloated again. Can you advise, was the retention due to stopping indapamide, the sports drinks or something else? What fluid intake would you advise for the race?
Ralph Lipsett, email
Answer:
Sports drinks, by there very nature, contain electrolyte salts, namely sodium, potassium, and chloride. These minerals (along with fluid-regulating hormones such as ADH and aldosterone) control the passage and movement of intracellular and extracellular fluid, regulating fluid balance. A change in the concentration of either electrolyte will cause water to move into or out of cells via osmosis. Diuretic medication such as Indapamide can cause a depletion of potassium in particular, due to increased urination, and since you had been taking medication for a number or years (plus your regular increased sweating from training), there is a possibility that an underlying potassium depletion (known as hypokalemia), and sodium/potassium imbalance played a part in the temporary retention of fluid during the race. Another cause could have been drinking too much fluid over the course of the race, or even low blood sugar, which can cause too much water being drawn into the blood. Start by trying to work out your fluid need. The correct amount of fluid to drink depends upon the length and intensity of the exercise and other individual differences too. There are, however, two simple methods of estimating adequate hydration. Firstly, monitor your urine volume output and colour. A large amount of pale-coloured, diluted urine usually indicates a person is hydrated. Dark-coloured, concentrated urine indicates dehydration. Weigh yourself before and after you exercise. Any weight lost is most likely to be from fluid – a general guideline is to drink 20-24 fluid ounces of water for every 1 lb lost. Any weight gain could mean you are drinking more than you need. During exercise, drink 8-10 fluid ounces every 15-30 minutes. My advice for future racing would be to watch high-sodium drinks – you may be salt-sensitive and the kidneys may have a reduced capacity to respond to sodium. Try using plain water and fruit juice (1:1) and adding only ¼-½ tsp of salt to the mix, per litre. Make sure you experiment with this in simulated race conditions and training, and in the meantime, double-up on your potassium-rich, mineral-balanced vegetables! Avocados, bananas, sweet potatoes, and spinach are particularly rich in potassium. You might also want to discuss this again with your doctor, who can get your potassium levels and kidney function checked by urinalysis and blood tests.
Question:
Annoyingly, I’ve recently developed an allergy to rice. What else can I eat with my favourite meal – curry? Please help! Recipe suggestions would be greatly appreciated.
Keiran Shann, London
Answer:
You don’t say how your rice allergy was diagnosed or came about, and what symptoms you experience in response to eating the food. This would help determine whether this is a true food allergy (Type 1 hypersensitivity reaction), or other type of reaction, more accurately described as a food intolerance, or food sensitivity. Type 1 allergies involve the immune system and are diagnosed via IgE blood testing. These types of allergies are actually quite rare and thought to affect only 2-5% of the population. Type 1 food allergies produce an almost immediate reaction for the sufferer, when the immune system responds to an “allergen” (in this case a food protein), by mounting an attack, and producing large amounts of IgE antibodies. These antibodies attach themselves to mast cells, which release histamine and other inflammatory substances, producing “classic” allergic symptoms of swelling and inflammation. Conditions and symptoms such as rhinitis, asthma, wheezing, lip swelling, itchy skin, hives, and eczema involve this type of “allergic” reaction. These types of allergies are life threatening in many instances, and even a miniscule amount of the offending food can cause a reaction. If your rice allergy is indeed a true allergy, you will need to carefully check all food labels, as well as be very vigilant of ingredients in foods and meals that have not been prepared by yourself. There is another distinct form of food allergy, which is actually not an allergy at all in the classical sense of a well-defined immunological response. Rather, these reactions to foods have been labelled food intolerance, or sensitivity. Some people appear to react adversely to certain foods, by a mechanism which is not completely understood, but which accounts for the many anecdotal food-symptom connections that are commonly reported. Food intolerance reactions may or may not involve the immune system, and may be caused by a food protein, a starch or sugar molecule, other food component, or by a contaminant found in the food (e.g. food colouring, chemical or preservative etc.). If the immune system IS involved, it is usually a different class of antibody that is produced, namely IgG. Many symptoms related to food intolerance are caused by a local inflammatory response in the gut, and a sign of underlying “inflammation”. Such reactions do not necessarily appear immediately after consuming the offending food. Indeed they might not even occur on every occasion that the food is eaten. In some cases the reaction will be dose related, and hence will not be seen until a threshold total dose of food has been consumed. In other cases, a person's overall health may affect their reactivity, and will be more sensitive when generally run down, or stressed, or in the case of athletes – overtrained! If your “allergy” is infact a food intolerance, it may be that after a period of “avoidance” from the food, you may be able to tolerate a little rice in the diet once again. If however, you re-introduce rice in the future and it still produces a reaction, strict avoidance will need to be continued. Please note that if you absolutely know you have a Type 1 allergy, DO NOT try this re-introduction process. Rice is infact one of the least “allergenic” grains of all, along with quinoa, buckwheat, and millet, which are all gluten-free, and good alternatives for you. Grains such as oats, and barley are also less likely to produce reactions in most people, than say, wheat, which is the most common offending grains for many people, often due to it’s high gluten content and modern-day processing methods. Quinoa would be my top recommendation for you, along with pot barley, both of which would be ideal accompaniments to curry, as well as many other popular dishes, such as chilli con carne, risotto, or tabbouleh – all of which can be made with quinoa, barley, or millet. Quinoa and barley have exceptional nutritional profiles, have a nice nutty flavour, and are great high-carb choices for triathletes. Try the following quinoa recipe, which can be served with grilled fish or chicken and salad.
Quinoa as a tasty “tabbouleh
75-100g quinoa per person
3 times the amount of water to grain
A large handful of chopped fresh herbs… choose fresh parsley, or coriander or basil.
2 tomatoes, finely chopped
Dressing to add to the cooked barley (instead of traditional lemon juice!)
50ml extra virgin olive oil
15ml balsamic vinegar
10ml Tamari (wheat-free soy sauce)
Cook the quinoa in water in a medium saucepan, bringing it to the boil and then simmering for about 45 minutes. Quinoa looks “puffed” when cooked and is soft to the bite. While the quinoa is cooking, measure and mix all the dressing ingredients together in a jar, cup or bowl. Shake or whisk to blend. Add the chopped tomatoes, and approximately a tablespoon of chopped herb per portion and mix with the cooked quinoa. Finally, add 1 tablespoon of dressing per portion, stir through the tabbouleh, and serve as desired.
For more recipes, and for an extensive article about food intolerance and allergy please e-mail me at [email protected].
Question:
Ever winter I seem to struggle with a weak immune system, lurching from cold to cold. But every time I think I'm back on form, I restart training (and not heavily - just trying to keep up some base effort) and immediately plummet down again with a cold. I eat well (mainly veggie, but fish as well), I'm fairly fit, not overweight, I take large doses of vitamin C, echinacea and floridix over winter, but nothing seems to help. Any advice before the cold season hits again?
Chris Minto, Weymouth
Answer:
Aside from nutrition-related factors which I’ll cover in a minute, there are other equally important things to think about that significantly impact on immunity, and may therefore help boost your immunity, preventing infection, as well as helping you recover more quickly if you do fall prey. Viruses can invade even the healthiest individuals!
First to consider is stress. Stress has a strong negative influence on immune function. The overall or “total” stress load on the body must be addressed, and includes the physical stress of training, as well as everyday lifestyle stress, in the form of family, relationship and work pressures, as well as dietary stressors such as too much caffeine, alcohol, processed foods etc. Look to each of these areas and if there is noticeable excess, or an imbalance in any area, think of ways to reduce unnecessary stress, as well as learning to “perceive” stress in a more relaxed postive way if need be. Ask yourself too if you are getting enough sleep? Quality regular sleep, and a sound routine of waking and retiring at approximately the same time each day, is the cheapest, yet most effective “supplement” to an athlete’s training routine! It is the time when physical and mental regeneration takes place. The natural day-night cycle triggers an entire interplay of hormonal reactions that repair DNA, and build new cells and tissues. Tiredness and lack of sleep simply increases stress and hampers this vital regenerative process, challenging the immune system too. Moving on, few realise that 80% of the body’s immunity actually lies in the gut, in the form of immune tissue and immunoglobulins, beneficial gut bacteria, as well the protection that hydrochloric acid production gives us, creating the necessary barriers, and sterile environment. To boost gut immunity, you might like to try supplementing with a good quality probiotic through the winter months, supplying at least 10-50 billion viable colonic bacteria per daily dosage. General hygiene is important to think about too, and taking simple measures such as washing your hands regularly, especially after being around pets, or after visiting the bathroom! This may help reduce the risk of picking up infection.
Finally, let’s discuss the diet, and possible useful winter supplements. Rather than relying on taking large doses of vitamin C daily, I’d like you to think about sourcing vitamin C more effectively from your diet, where it’s present alongside other immune-boosting nutrients such as bioflavonoids and other antioxidants, and will be better utilised by the body. Fresh or frozen berries are some of the best Vitamin C sources available to us, so eat these daily, topping your morning porridge or muesli with berries, and maybe some sliced kiwi too! Papaya is another fruit rich in Vitamin C, and the foods sweet pepper, brocolli, and all green leafy vegetables are wise choices too. If you do get a cold, use vitamin C, by taking 500mg 3-4 times throughout the day, which has been found to reduce the severity of a viral infection. Garlic is another useful natural remedy, although for effective therapeutic use, it needs to be eaten raw! Alternatively try taking garlic in capsule form. With regard to echinacea, which (as with the vitamin C supplementation), is clearly not working for you, try the above things first before reaching for too many supplements. It may be that the quality of herbal product is poor, which is common, or you might find that tincture works better than capsules or tablets. A good general herbal tincture on the high street is “Immune Tincture” by The Organic Pharmacy, which includes a variety of immune-boosting herbs such as echinacea, goldenseal, olive leaf and cat’s claw. However, my advice when thinking about trying herbs is to ask a qualified herbalist! Wishing you a healthy winter Chris!
I love the idea behind your blog - it's great reading all the wonderful info!
Posted by: Simply Life | October 24, 2009 at 12:43 PM