How to eat

Be curious:

My title of How to eat implies that I know all the answers to the complex questions of what is the perfect diet and how to eat. The straight up simple answer (from my experience anyhow) is that there is no one absolute and perfect way to eat. To think so is daft and to argue so is closed-minded. How can one diet at all times and phases of life work for so many culturally and geographically diverse people?

We are dynamic beings in an ever changing world, with multiple ‘things’ influencing our health and homeostatic balance at all times; our environment is constantly changing, our stress levels fluctuate alongside our ability to tolerate “stress”, and alongside this the trillions of cells in our gut are in constant dynamic flux alongside us – the beauty of symbiosis. We are complex, food is complex, and health is complex!

I think it is best to say: get curious, learn to be intuitive, take people’s big claims of knowing the definitive answers like a pick and mix adding what you intuitively agree with to your health strategy. Try things but don’t cling blindly to them; test them out and see where it gets you.

Learn about your body, your ancestry, your environment from the ground up: the soil, wild plants, what you can grow yourself in a vegetable plot, local agriculture, farmers markets and the whole local supply chain. Learn about the food our oceans and rivers provide. Get to know your food likes and dislikes, be inquisitive about your food cravings and mostly, be flexible because our health needs also change over time.

Veggies from my colleague Ginny Ross’s garden. Ginny manages to juggle a busy practice with a phenomenal veg garden #itcanbedone! http://www.limericksportstherapy.com/

There are many theories proposed about the cause of our current health and obesity epidemics. I think food and nutrition, activity levels and weight, genetics and environment are very complex and interrelated issues. They cannot be explained by just one theory: we are mind, body, emotions and the memory of all events in our lifetimes. Our health even extends beyond our own control and experiences as research shows us that genes are influenced by the stress our mothers experienced before and during pregnancy, what we were fed as an infant and even what our mothers and father ate in the preconception and pregnancy period. Amazing! Generational trauma can also influence our health.

Some things we can change, some we can improve; the rest we cannot worry about and all of us can do our best to nurture and nourish our bodies and minds.

A few things I would pay attention to are food volume (we eat too much), food processing such as refined and high sugar carbohydrates, heat processed fats, poor quality or burnt charred protein; food (and health supplement) quality, excessive use and hence intake of food additives, pesticides, artificial sweeteners, herbicides, etc; our environment and exposure to endocrine disrupters, heavy metals (e.g. amalgams, water quality, food quality, local industry) and carcinogenic substances; medication use and its impact on our homeostatic balance in addition to the gut microbiome; gut health especially in relation to food quality and also foreign travel, stress management, sleep, exercise and movement and our emotional / psychological health.

Our bodies health relies on a delicate balance of so many factors.

A healthy body is resilient, resistant to illness and infections, and adaptive; but there are only so many insults that it can take before it all starts to spiral into a mess.

The sooner you pay attention and make changes whilst removing trigger causes, then the better.

Ethical dilemmas:

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Eating for recovery after a race

Race recovery – read on!

Kona ironman nutrition

Hi everyone,

I hope that the racing season is going well for you.

On the back of a super coaches corner podcast today I’ve added a few more words about eating for recovery after a race.

PS apologies for the cut out the memory on my phone must have been low. I was discussing supplements to consider; honestly? The main hitters are your whey or vegan protein, carbohydrate blends, chocolate milk, water and electrolytes, or all in one recovery products. These are your critical list for urgent recovery. So we are talking about an all-in-one protein-recovery blend, or protein drink with some quick acting carbohydrate foods, chocolate milk and a banana for example, or an easy to digest protein and carbohydrate fuelling/ recovery type bar.

Then food is your best friend. REAL food and balanced meals with quality ingredients will always help your recovery more than any other strategy.

However…

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Are you taking a statin?

As a trained pharmacist I have a deep understanding that you never just stop a patient on their med’s. However, information is key also.

If you are on a statin it is worth educating yourself on:

  1. the truth about cholesterol and its importance for health
  2. the truth about heart disease and inflammation
  3. natural diet and supplement alternatives
  4. Supplements to take when on a statin medication; correct dosing of statin medications (lower doses are just as effective and far safer should your consultant feel that you must be taking a statin)
  5. the truth about statin side effects and how to prevent or treat them

I can help if you need more advice and support.

Some helpful links:

Dr. Duane Graveline’s blog: Spacedoc

Statin Nation: here 

The cholesterol myths by Dr Uffe Ravenskov: here

My hero Dr Mark Houston: here 

Dr. Sinatra here (bit too much emphasis on selling his supplements; advice is accurate)

This is a snippet worth watching:

If you need advice or support please contact me:

Set point theory of weight

Today we had another fun chat with the coaches!

We discussed

  • Wear and tear on our bikes while on our trainers
  • 5 Tips for Setting Up an Effective Indoor Cycling Space
  • Volume or intensity workouts; which is better?
  • Altitude acclimatization
  • and it was my turn to give the scoop on body set point theory/ optimal body weight and nutrition (starting at 29 minutes in).

Here are some helpful supportive links: https://medical.mit.edu/…/default/files/set_point_theory.pdf

and

https://www.mirror-mirror.org/set.htm

enjoy,
Andrea

If you are interested to learn more about your weight and health, or have this assessed using state of the art bioelectrical impedence and supported in your quest to idea health and performance, please fill in the contact form.

 

Lentil, seed, veggie loaf – chuck it together and go

This little loaf worked a treat. I was planning on making lentils burgers, but burgers have a tendency to go dry (and also a loaf is far less messy!). So I had a go at making a loaf and it was so good I made a second one a few days later, changing the ingredients up just a tiny bit.

The loaf is very moist, it can be served with an egg on top if you wanted to raise the protein intake further, or with some melted cheese, or just as it is with lashings of vegetables. I actually have been eating this like bread also as a snack with some cream cheese, or cheese/ butter/ peanut butter; I guess you could call the lentil loaf high protein bread!

Enjoy,
Andrea

Ingredients:

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