High Fibre Smoothie Bowl

by LAUREN NUGENT of EatSmart Nutrition

Makes 1 breakfast bowl

Footcare advice from our in-house Podiatrist Nelson Pollard

Words by Nelson Pollard – Podiatrist

Often runners find their toenails become black and bruised after long runs. This is due to repetitive micro trauma to your toenails. This can result from a number of factors; your nails may be too long, your shoes may be too small causing your toe to hit the end of your shoe or your shoes may be too big causing your toes to claw in order to hold the shoe on your foot. This can be avoided by ensuring your nails are appropriately trimmed and footwear is fitted correctly.

Blistering can also be a large factor. Either caused by friction or pressure, blisters can be extremely painful and limiting. Strategies such as applying body lubricants, taping, having the right shoes for you and proper socks are all good strategies. There are particular socks on the market which are designed to wick moister away from your foot, decreasing the chance of blistering. Some are also anatomically fitted, having a left and right sock will improve the fit and decrease the chance of bunching or rubbing from your socks.

General maintenance and foot care can also be beneficial during training to reduce the build-up of callous, maintain your nails and monitor for things like blisters with regular podiatry visits.

Nelson is available for consult at Burleigh & Runaway Bay clinic, booking are essential phone 5500-6470 

Do you know why you need protein for training and what types of sporting activities require more protein?

Written by Rebecca Evans Accredited Dietitian and Sports Dietitian – Eat Smart Nutrition Consults within Gold Coast Physio & Sports Health

Exercise can increase the body’s protein requirements through a few mechanisms:

Protein plays a role by acting as building blocks for muscle growth (hypertrophy) following resistance training.

Provides amino acids for muscle repair (turnover) following damage caused by exercise.

Plays a role with providing the body with fuel for exercise (although this is something you really don’t want to happen as your Carbohydrates and Fatty acids are your body’s first choices and safe choice. If you use protein to fuel your body you can be breaking down muscle tissue which is not ideal for any sport)

Each sport, physical activity, phase of training for an athlete, athlete age and a woman’s status in pre/ peri or post-menopause or exercise enthusiast can influence how much protein they require daily. For instance those starting a resistance training program (early training) require approximately 1.5-1.7g/kg/day of protein compared to those who are in a ‘steady state’ of resistance training (after the initial 3-4 weeks of a program) who only require 1.0-1.2g/kg/day of protein.

Other sports and physical activities that may surprise you with the amount of protein they require are those who do endurance events. Elite endurance athletes actually need approximately 1.6g/kg/day of protein, moderate-intensity endurance athletes that train for approximately four to five times per week for 45-60mins require 1.2g/kg/day of protein (just as much as those who are doing resistance training).

The highest protein requirement for a sport are the athletes that play football or power sports. Their protein requirements are from 1.4-1.7g/kg/day due to the high intensity training sessions, resistance training and the games themselves with the hard hits.

It is important to note that females actually don’t require the same amount of protein for each of the above sports, even if they are doing the same amount of training. There are differences in female body composition, female bodies requirements and effects of hormones so women should not be recommended the same as men.

And then there is the importance of “timing” your protein intake. For some athletes and active people, the timing of when you ingest the protein is also critical for helping you achieve the desired outcomes.

If you need guidance and support around getting this information right just for you, the Eat Smart Dietitian & Sports Nutritionists are available for consult at our clinics each week, with bookings essential by dropping in to clinic or phone 07 5500-6470.

Happy Training!

Do you suffer from Vertigo (part 2)?

Words by Physio Helen Sibbald 

Have you experienced vertigo or dizziness or just a feeling of disequilibrium?

You may have a vestibular disorder, a problem with your neck or rarely, something more serious.

Physiotherapists can assess you to identify the cause and treat the disorder if appropriate; or guide you in the right direction for referral for further investigation.

The vestibular system is the part of your inner ear and brain that process information about balance and eye movements. Disease or injury to these processing parts can result in a vestibular disorder.

What is BPPV?

BPPV(Benign Paroxysmal Positional Vertigo) is an extremely common vestibular disorder.  50% of people over the age of 65 with dizziness were diagnosed with BPPV and it is more common in adults and women.

The experience of BPPV can be devastating, frightening, and debilitating. Vertigo is a spinning, out of control feeling, very unpleasant. However, this is one of the easiest vestibular dysfunctions to identify and treat effectively.

There is usually an 80-90% success rate with only 1 treatment. Occasionally 2 treatments may be necessary to settle the vertigo.You would experience brief episodes of vertigo (spinning/turning) brought on by positional changes of the head with respect to gravity. Some examples: when you look up to a high shelf (BPPV is sometimes referred to as “top shelf vertigo”); when rolling over in bed; getting out of bed; lying down to one side or the other; washing hair, at dentist or the hairdressers; looking down…

Chicken Apple Mint Salad From Kerry, Lauren, Rebecca, Simone, Joseph, Amelia and Kellie (Eat Smart)

Chicken Apple Mint Salad Serves 3-4

Ingredients:

Salad

300g chicken breast
1 large pink lady apple, sliced thinly
2 sticks celery, peeled and sliced
2 spring onions, sliced
50g toasted walnuts, crushed
1/2 bunch mint, picked
2 cups baby spinach
1/2 head radicchio
Dressing:

2 tbsp reduced fat natural yoghurt
1 tbsp reduced fat mayonnaise
1 lemon, zested
1 tbsp lemon juice
1 tbsp hot water

Method:

Poach chicken breasts in stock (liquid must cover the chicken pieces), for approximately 12-15 minutes until completely cooked through.
Once cool, gently shred chicken into small strips.
To make the dressing, whisk the ingredients together with salt and pepper.
In a large bowl, toss the chicken, sliced apple, celery, spring onions, walnuts, mint and dressing.
Plate immediately, layering with baby spinach and radicchio.
Garnish with extra mint and lemon juice.

Are you fueling up for your training?

by LAUREN NUGENT (EatSmart)

To prepare for a long car trip, mechanics and automotive specialists recommend to have a full tank of petrol, check oil and water levels, ensure the pressure in the tyres are correct and recommends the driver should ensure they have a full night’s sleep.

Do you take the same care when preparing for a long training session or race?

Do you check in with your body, stretch and warm up?

Do you ensure you have a full tank of fuel?

That you are hydrated?

That you are prepared with the right ‘during session’ nutrition?

That you have had a full night’s sleep?

We would consider not taking due care of your car and yourself for a long drive as negligent. But do you think the same about your training sessions?

At Eat Smart we have the privilege of assisting athletes, weekend warriors and just your average Joe to compete in long distance events such as fun runs, triathlons, adventure races, marathons and the like. There is no greater pleasure as a Sports Dietitian than seeing a patient through their training journey, developing their race event plan and then receiving an email or text with ‘I did it!’.

To be better prepared for your longer training sessions, use this checklist:

1. Can I have a pre-training snack approx. 2 hours before I start?

If yes, what do I need to pack or buy to make this happen?
If the session is first up in the morning you may like to eat or drink something immediately upon waking, but if this does not suit then you need to fuel up the night before with a good quality dinner and possibly a snack after dinner.
2. How can I start the session well hydrated?

3. Do I need to take a water bottle with me to work or school to ensure I drink enough?

4. Is the session longer than 60 minutes?

If yes, then do I need to take a carbohydrate source with me for extra fuel?
5. Have I packed a water bottle for during the session?

6. Have I planned a meal or snack for recovery after the session? Note: this meal or snack should be consumed within 60 mins of completing the session.

To grow, improve and adapt to training, reflecting on the successes and potentially the faults in our training is important. So after the session ask yourself: What could I have done better? Do I need to discuss my training or competition nutrition plan with my Eat Smart Dietitian to maximize my performance and enjoyment in my training or event?

We look forward to helping you not only get to the start line, but more importantly, the finish line!

Eat Smart’s Amelia Webster is available for consult at Burleigh & Runaway Bay clinic, booking are essential 07 5500-6470