Eating for Performance – By Edwina McDonald

While the physical training involved in a run is imperative many people overlook the added benefits of eating the right macro and micronutrients. Here are some tips to keep in mind, even if your next run is not a marathon.

  1. Eat a variety of different coloured vegetables to ensure adequate antioxidant intake. These contain antioxidants which fight free radical cellular damage brought about by exercise induced oxidative stress.
  2. Hydration is extremely important. Use the weigh and reweigh technique pre and post training to gauge how much fluid you lose through sweat loss. Use this as a guide to help you stay hydrated during your runs.
  3. Try to consume carbohydrates within an hour of training to replace lost muscle glycogen. Protein within this window is also vital to help provide muscles with essential amino acids for repair. Opt for low GI protein containing grains such as brown rice, quinoa, multigrain bread and wholemeal pasta. Milk and yoghurt are great snack options containing protein, low GI carbohydrate and calcium which is involved in muscle contraction.
  4. On Race day, stick to the basics. Practice the meal/snacks you will consume before and during a long distance event. Avoid high fibre options as these may affect your GI system. Have your meal 2 hours before the event and a high GI carbohydrate snack 1 hour prior.
  5. During the race gels and sports drinks can be used during the event to top up muscle glycogen stores. After you’ve finished aim to refuel within 30 minutes and then follow with a meal containing carbohydrates, protein and healthy fats.

The food you consume during training, on race day and for recovery will all impact on how you perform and improve. Good Luck!

 

 

 

Edwina McDonald practices at 120 Collins and Docklands in Melbourne

Spring into Summer: How to Clean up your Diet – By Anthony Glanville

After a long and very chilly winter, the warmer weather is a great opportunity for us to start creating a healthier and happier you! Here are some guaranteed tips that will help increase your energy, reduce inflammation, minimise oxidative stress and help you lose that last few kilos.

  1. Focus on balance. Avoid meals and snacks that are dominated by carbohydrates, protein, or fat. Try to make sure you are including plenty of vegetables and/or fruit as well. A great start is to aim for a dinner plate of ¼ carbohydrates, ¼ protein, and ½ vegetables. Look at a meal you’re making and ask…can I add some more veggies to this?
  1. Switch the carbs and drop the sugar. Highly processed carbohydrates and foods high in added sugar have been stripped of their nutrition. They provide very little benefit aside from spiking blood sugar which promotes weight gain. Eat low GI carbs like brown rice, wholemeal bread/pasta, oats, sweet potato, lentils, and legumes. Drop foods with lots of added sugar like flavoured yoghurt. Read the ingredients list and if sugar is in the first 4 ingredients then run for the hills!
  1. Get moving. When we are young, our bodies take care of themselves, build muscle and burn fat. As we get older those signals start to weaken so we need exercise to help us out. You don’t have to kill yourself in the gym immediately. Aim for at least 1 hour of physical activity a day (around 10,000 steps), take the stairs, and stand up for longer at work and on public transport. In addition, try to do 3-4 set exercise sessions a week where your heart rate is up like walking, running, swimming or cycling.
  1. Get organised. The key to being successful is good planning! Try planning your meals for the week, or even preparing some meals or ingredients.  Have access to easy and quick healthy options so you don’t reach for the snacks. All of this will make it easier for you to stick to your diet.
  1. Set some goals. Focus on goals that alter your behaviour. We set goals around our professional life, financial life etc, but rarely for our behaviours. Don’t set outcome goals like “I’m going to lose 5 kilograms’ instead try and set a behaviour based goal. Examples include: ‘I will plan my meals for the week’, ‘I will swap the soda for water’. This way, the outcomes will take care of themselves.

Kick start your spring by doing these simple tips and you will see a happier and healthier you by summer.

 

 

 

Anthony practices at Westpac Barangaroo in Sydney.

FAQs about Skin Checks, Mole Mapping and Skin Health

By GP and Skin Expert, Dr Sachin Deshmukh

At this time of year, it is important to tick the right boxes in regards to your skin.

During the months of September to April, most Victorians need just a few minutes of mid-morning or mid-afternoon sun exposure for their vitamin D needs.

Here are some of my responses to common questions about your skin:

What is a skin check?

  • in our skin checks, we assess your skin for any abnormal changes – on moles that you have already identified, or others you may not be aware of.
  • we identify which moles we will need to watch, which are benign and can be left, and those that may need removal

What is mole mapping?

  • Part of our skin check – we document locations and size of moles, for us to track any changes
  • we also encourage you to use a mobile phone app – called “miiskin” to take images of moles and report back to us during consultations

What if I have a melanoma?

  • If we identify a melanoma (or what we feel may be a melanoma), we remove the lesion – and it is sent off to pathology.
  • We remove many melanomas – the entire purpose of skin checks is to find these and remove them

How often should I get a skin check?

  • every 3-6 months if you have many moles
  • every 12 months if you have few moles
  • OR if you notice any change or are concerned about a mole – see your GP as soon as possible

How much sun is enough?

  • The Sun is an important source of Vitamin D for us
  • In the September to April period, you should always have sunscreen, hat, sunglasses on – and avoid being in the sun during the midday period where possible
  • We require just a few minutes of mid-morning or mid-afternoon sun during September to April
  • In May to August, it is encouraged to be outdoors around midday, with some skin uncovered