The 5 Healthiest and MUST HAVE foods for RUNNERS!

The diet of a runner can make such a significant difference to performance, recovery, immunity and general well being. The stress put on the body through this activity is often underestimated and certainly does require an A1 diet to ensure a person can continue to run long term.

Here are only a handful of some of the most beneficial foods for runners:

Blueberries

You only need to look at the colour of these berries to know that they are BURSTING with goodness! Blueberries provide one of the richest sources of antioxidants, containing anthocyanin- a powerful cancer fighting antioxidant, as well as antioxidants Vitamin C and E.

Runners generally need a much higher intake of antioxidants due to the stress this activity imparts on the body. Free radicals are created in the process of running and these need to be countered with antioxidants to prevent cell damage.

Blueberries give you a massive bang for your buck in terms of antioxidants- so swallow the extra expense and invest in some of these wonder berries today.

You can buy them fresh, however, may find it more economical to go frozen this time of year. They are just as delicious frozen and make a sensational addition to the morning serve of porridge! Simply add to traditional oats before cooking.

Blueberries are also a great source of folate, potassium, carbohydrates and dietary fibre.

If you are not a porridge fan, try them in a smoothie, in some low fat muffins, pancakes, salads, or on your usual cereal or fruit salad!

Bananas

Another super food! Banana’s cannot be missed in the diet of runners! They are rich in carbohydrates, low in fat, low GI, high in fibre, full of potassium, magnesium, Vitamin C and Vitamin B6!!

How does this translate for benefits? Well, potassium, which is lost in sweat, is important for a healthy heart, nervous system and kidneys. Magnesium aids in the contraction of muscle and the extraction of energy from carbohydrates. Vitamin C- again a powerful antioxidant. And Vitamin B6 which aids the nervous system, contributes to healthy skin and optimal energy production.

If you don’t fancy biting into one of these portable health snacks, why not try them in a smoothie, low fat muffin, custard, sandwich or blended with other fruits for a juice with a difference! They are delicious sliced into porridge with some honey, great on a honey topped crumpet or simply sliced onto your regular cereal.

Fill your trolley with a daily fix of the banana today!

Low Fat Yoghurt

Yoghurt cannot be beaten as a snack for runners as it provides the best of both world’s in terms of the nutrients required for optimal recovery, and at any other time, for a balanced intake- protein and carbohydrate. It is fairly portable if you can keep it cold (think lunch bag with ice-block) and is also an excellent source of calcium, which we all know is essential for healthy bones, but also keeps our blood and muscles functioning optimally.

In order to keep the heart healthy by minimizing saturated fat intake, it is recommended that you select low fat varieties. Look for less than 1-2g fat per 100g of a product.

Yoghurt is also a source of lives cultures which provide useful probiotics to encourage a healthy gut flora, protection from harmful bugs and an overall healthy digestive system. The bacteria in yoghurt also reduces the lactose content, making yoghurt well tolerated by those who are known to have an intolerance.

Yoghurt is so, so versatile! Use it on sweets as an alternative to cream, to top fruit salad, in smoothies, on its own, as a fruit platter dip, etc! Natural low fat yoghurt is a brilliant alternative to sour cream and can be used to top baked potatoes, stir into a bowel of pumpkin soup, add to a curry, or many other savoury dishes that would usually call for sour cream.

If you think you are not a yoghurt fan, I encourage you to give the yoghurt of today a serious try! Food technology is now so sophisticated and advanced, yoghurt is just not what it used to be- more creamy, evenly textured and tasty than ever! I have challenged MANY of my clients (especially men) who swear they do not like yoghurt- to give it a try and most have always been pleasantly surprised!

Give it a go next time you have an opportunity! Your body will thank you for it!

Salmon

This is definitely the king of fish! Other than being a brilliant source of high quality protein, salmon boasts one of the highest concentrations of omega-3 fatty acids.

Running can cause quite a lot of inflammation within the body and may even be the source of a few aches and pains. A daily intake of omega-3 is vital for a runner to help balance the body’s inflammation response. Salmon, at least once a week, will contribute a highly valuable source of these. Omega-3’s also aid in the prevention of heart disease, some cancers, arthritis and asthma.

In addition to the protein and omega-3’s, salmon also provides a rich source of niacin (Vitamin B3) and other B vitamins- needed for the release of energy from food. If you eat the bones you’ll also get a good dose of calcium!

You can try fresh salmon grilled, poached, baked, steamed, barbequed, wrapped in filo pastry, or raw as sashimi! Canned salmon is also incredibly versatile, making great salmon patties, sandwiches, quiches, pasta dishes or salads! Smoked salmon, although higher in salt, is delicious with some low fat cream cheese on a sandwich, on pita-bread based pizza’s, in pasta dishes and much more.

Make a conscious effort to include this fish as often as possible, at least once a week J

Pasta

This is often called a runners best friend- and for good reason! It is rich in easily digestible carbohydrate to help you re-stock your glycogen stores, B vitamins to help in energy production, and protein for muscle recovery. Of late, it seems this food has received a bad wrap, thanks to the many high protein, low carbohydrate fad diets out there!

BUT if you are a serious runner and looking to maximize performance, recovery and endurance, you cannot afford to look past good sources of carbohydrate for your muscles. Pasta is one of these and definitely an important feature in a runners diet.

Depending on the sauce you select, pasta dishes can be very low in fat, filling and, if you select wholemeal, a good source of dietary fibre. Translation= great for weight management!

Dry, fresh or filled varieties make a good, and quick, base for a meal. Adding lean mince, chicken, tuna or salmon, will boost your protein intake and incorporating vegetables will provide an excellent source of vitamins, minerals and dietary fibre, whilst adding texture and flavour!

Tuck into a yummy and satisfying bowl of pasta tonight!


There are many, many more wonderful foods for runners, but this is just a sample, and a hand-picked selection of some of the BEST.

Other foods to include regularly are low fat milk, almonds, sweet potato, eggs, wholegrain bread, olive oil, lean red meat, tofu, spinach, and for those who fancy a tipple, a small glass of anti-oxidant rich red wine.

We all know how it feels to hit the wall, lose motivation and fall prone to a hard to recover from illness. These are things that can be positively affected by, prevented, and managed with a good diet, adequate rest, recovery and balance.

For good advice on your current intake and how it fares for your running, seek the advice of a qualified sports dietitian. You can find one of these by looking on www.daa.asn.au or www.sportsdietitians.com

Remember- I am one of these too :) (Sports Accredited)

Another great resource for Runners, as many of you will know, is Runner’s World Magazine.
For more info see www.ausrun.com.au

NB. Some of the information in today’s blog has been inspired from the April edition of Runner’s World.

Bon Appetit!

Digests for Him

Strangely, I am a big fan of Men’s Health Magazine and thought I really should tailor one of my posts to suit their short and sharp, yet factual and practical style of writing.

So for the many SNAG’s out there who really do value their health and love to get straight to the point, todays blog is for YOU :)

Not so sweet for the Heart

Researchers in Canada have found that soft drinks and sugar laden snacks, increase your risk of heart disease. By analyzing the diets of more than 600 people, they found that those who ate the most sugary foods had the lowest levels of heart protective HDL (good) cholesterol. They were not sure why a higher sugar diet lead to lower HDL levels, however, noted that low HDL is related to high triglycerides- another type of blood fat that accumulates when excess blood sugar is converted into fat in your liver.
Low HDL & high triglycerides = a recipe for future heart trouble, since HDL cholesterol helps to remove the harmful arterial plaque laid down by LDL (bad) cholesterol.
So swap the coke and donut for a fresh juice and fruit bran muffin today!

Spice up your Brain

Researchers at the National University of Singapore examined the eating habits of over 1000 people, aged 60-93, and asked them to complete a series of cognitive tests. The results showed that those who ate curry at least once a month achieved better scores than those who didn’t.
Why? Tumeric- the rich yellow orange spice that gives Indian dishes their rich colour, enhances mental function.
So, try a regular korma to really enhance what’s between the ears!

Blow the Fat

Chewing sugarless gum may aid in weight reduction, British researchers have speculated. Their study showed that when people chomped on sugarless chewing gum for at least 15mins, 1 hr after eating, and again at the 2 hr mark, their desire for sweets decreased by 11% compared with those who didn’t work their jaws. The study author Dr Marion Hetherington, believes that perhaps, since it exposes your taste buds to sweetness, sugar-free gum could send a hunger-reducing signal to your brain. Get chomping!

Did you know?

Pecans and Walnuts are the healthiest nuts you can eat, boasting the highest level of antioxidants? These nuts are also a great source of the very healthful omega 3 fatty acids.
Hazelnuts and Almonds also rate highly in the anti-oxidant department.
For optimal health benefits, include a serve of raw, unsalted nuts daily!


I think that’s about enough content for this one ;)

Just so you know- the information and digests here are sourced from the May edition of Men’s Health.

I highly recommend a subscription to this magazine as the support, information and motivation it provides is fantastic!!

You can call 1800 658 242 for subscription enquiries.

Finally, I wanted to let you know of a feature in the magazine, “Gutless Wonders”. This section features men who have successfully lost weight and describes how they did it. Another great source of inspiration, motivation and information.

NB. I have NO affiliation with this magazine- just think it is really great for not only men, but also women looking for quality food, fitness and health information! :)

Weight Loss- A Mind Game

We are all familiar with the common scenario of someone loosing weight successfully, however, being unable to keep the weight off. Why does this happen so often?

I read a very interesting interview this week with a clinical psychologist on the cognitive component of weight loss, which may help to explain this frequent, frustrating observation.

Dr Judith s. Beck, PhD, Director of the Beck Institute for Cognitive Therapy and Research, and Clinical Professor of Psychology in Psychiatry at the University of Pennsylvania, advocates a Cognitive Therapy Program for weight loss and maintenance.

So just what is a Cognitive Therapy Program and what would it involve in the context of weight loss/maintenance?

In this form of therapy, it is recognized that, in people trying to lose weight, or maintain weight loss, there can be dysfunctional thoughts that prevent a consistent implementation of a healthy eating and exercise plan.

Identification of these dysfunctional thoughts and formulation of appropriate responses, is the key to being able to consistently implement the behaviours that result in the desired weight loss, and maintenance of this loss.

There are some common patterns of distorted thinking in those who are repeatedly unsuccessful at weight loss. Often these people think differently to those who are able to lose weight and keep it off long term.

There can be all-or-nothing thinking, such as:

· I am “good” if I follow my diet, but “bad” if I make 1 mistake;

· Food is either “good” or “bad”

· Hunger is bad; being full (often overly full) is good

· My eating week was “good” (if they found the whole week relatively easy) or “bad” (if they struggled for only several minutes on several days)

· I’ve eaten something bad now I may as well eat what I want for the rest of the day and start again fresh tomorrow

· People who are a normal weight do not restrict their intake and rarely get hungry

· Once I lose this weight, I can eat normally again

Any of these sound familiar?? I must say they rang bells in my ears :)

So what is it that we can do about these patterns of thinking?

Firstly we need to learn just what it is that we are thinking when we feel hungry and when we are craving. Keeping a diary can help. A simple exercise book with columns for the Time Of Day, Symptom (hungry, craving, etc), Thoughts -can give some real insight into the other reasons why we eat.

Certain emotions can be common triggers for eating at unplanned times, such as loneliness, boredom, tired, stressed, happy, excited. We can confuse these feelings with hunger. Real hunger comes from our belly, not our head!

The next time you feel hungry at an unscheduled meal or snack time, ask yourself "What am I feeling?" Write it down, have a large glass of water, distract yourself with something else (e.g. read, clean the toilet, go for a walk, call a friend, brush your teeth, etc), and really try to decipher if this is true hunger or something else.

There are some realities of healthy eating, exercise and weight loss that people need to accept if they are to be successful at long term weight loss. These are:

· Successful weight loss occurs at a sensible rate, and can be slow
· A healthy eating and exercise regime needs to be for LIFE
· Weight loss will NOT happen every single week- even if calorie intake and exercise is kept constant. Hormonal changes, water retention and other biologic processes can cause weight to vary
· Weight loss WILL plateau once a certain point is reached, unless food or exercise is addressed to create more of a calorie deficit
· Dieting often starts off easy, when motivation levels are high. It is NORMAL for it to get harder, but once the right tools are acquired, it will become easier again.

So what are some of the “right tools” for successfully loosing weight and keeping it off?

· Dietary Coach- Dr Beck recommends that having someone to keep you accountable and to support you is an absolute must. Assistance in solving problems that would otherwise derail you cannot be underestimated. In selecting a coach, she advises the person needs to be “highly supportive and encouraging” and an excellent problem solver. Having a weekly appointment (by telephone, email, or in person) is important.

· List of every advantage to losing weight- Dr S.Beck recommends composing and reading every day a list of every advantage you can think of for losing weight. She advises you will need to read this list for a very long time, so when you face temptation, these advantages are firmly in mind.

· Plan food intake in advance- for those who have struggled with dieting in the past, and chronic dieters, distinguishing between real hunger vs a desire to eat vs a craving, can be near on impossible. Following a sensible, planned intake, with set meals and snacks is best for these types of people. Learning to plan your intake in advance and stick to this without variation, is key. At least until the habit of regular and planned eating becomes a habit, then becoming more relaxed with eating can be experimented with.

· Response cards- these are index cards designed to be used at times when a person may be craving, wanting to eat at an unscheduled time, or when someone is feeling the emotional need to eat. They can contain reasons/advantages for loosing weight, as well as dialogue that talks the person through their particular issue, e.g:

“Even though I really want to eat now, I haven’t planned to. If I eat I’ll strengthen my “giving-in” habit, which makes it more likely that in the future I’m more likely to give in. If I don’t eat, I’ll strengthen my “resistance” habit, which makes it more likely in the future I’ll be able to resist. I can tolerate not eating now. I’ll be very glad in a few minutes when the desire goes away. I shouldn’t give myself a choice about this. After all, I’d rather be thinner. I can’t eat whatever I want AND also be thinner. I have to make a choice. EVERY time matters”.

· List of things to do when feeling tempted- as mentioned before, things like brushing your teeth, taking a walk, calling a friend, cleaning the toilet/bathroom, writing emails, etc. A list of about 20 activities is good. You should try at least 5 each time you are tempted.

· Eat slowly and mindfully- eat only when sitting down and enjoy every bite of food you eat so you feel psychologically satisfied at the end of a meal, and also physiologically full. Remember it takes 20 minutes for the brain to register it has eaten.

· Emotional resilience- people often give themselves permission to stray from their diet for an unlimited number of reasons- they’re upset, its their birthday, it’s a wedding, their traveling, busy, tired, stressed, everyone else is, it’d be rude to say no, its only a small piece, the food is free, I rarely get a chance to eat this kind of food, etc, etc! (sound familiar to anyone?? :)) You need to learn the same skills to avoid straying from your plan, regardless of the circumstances. There are always going to be available reasons. The reality is, you can eat whatever you want, when you want, for any reason OR you can be thinner! It is impossible, however to have it both ways!

· Assertiveness- state your needs, goals and desire for support to your family, friends and co-workers. Many people are reluctant to decline food that others offer, this is a skill that needs to be developed. Ask others to bring only a single serve of tempting foods into the home, at least in the beginning. Ultimately, you would like to get to the point where any type of food can be kept in the home and only small, planned in advance amounts are able to be eaten.

Finally….

· Realise that being hungry is OK- This can be a tough one for many of us! A fear of being hungry is often a reason why some people struggle to loose weight. The simple thought of possibly getting hungry, causes enough anxiety and discomfort in some that they over-eat, or eat when not hungry. Learning how and what to eat in a manner that minimizes hunger is the first important step in dealing with this issue. Then second, is to realize that hunger is not an emergency- it is only mildly uncomfortable compared to other discomforts we have experienced in our lives. Hunger comes and goes. We can tolerate it, no matter what. NB. I am in no way advocating skipping meals here, or teaching yourself to starve. Merely, that hunger between scheduled meals and snacks CAN be dealt with and you CAN wait until the time of that next meal or snack to eat. Furthermore, you CAN eat slowly and mindfully despite being HUNGRY when it is time to eat :)

Anyway, I think that is PLENTY of material to keep you busy and I hope you derived some useful ideas from this post. :)

I would like to take the opportunity at this point to mention that Dietary and Lifestyle coaching is something I specialize in and have an absolute passion for!

If you liked the ideas in this post, and think you would benefit from a highly qualified Dietary Coach, either on-line, face to face, or via phone, please contact me on below details, and we can discuss a suitable program, costs, and details to get you started on the right track today!!

I have just revised program deals and costs and if you mention this blog, you will receive 10% off my usual consulting prices for the month of May only :)

Please feel free to circulate this blog and accompanying offer to friends, family, colleagues.

Contact: bridgetjane@bigpond.com
Mobile 0421 332243
Landline (07) 5479 2283

Please note: There is a limit to the number of private clients I can take on board. I will make very effort to be available for you, however, please be advised in some situations, there may be a wait to start your program.



The information in this article was sourced from www.medscape.com , “A Cognitive Therapy Approach to Weight Loss and Maintenance: An Expert Interview With Judith S.Beck, PhD”, 23/4/07.

Kidney Disease- the SILENT killer

I was startled to learn this week that 1 in 7 Australian’s aged over 25 years have at least 1 sign of Chronic Kidney Disease (CKD).

These include reduced kidney function and the presence of proteinuria (protein in the urine), or haematuria (blood in the urine).

Furthermore, I was shocked to discover that the rate of kidney disease in our society is increasing dramatically, mainly because the prevalence of diabetes is reaching epidemic proportions.

Diabetes is the most common causes of CKD, accounting for up to 32% of new cases.

It is predicted that kidney disease will also reach epidemic proportions in years to come.

CKD affects people of ALL ages, many being in their 20’s, 30’s and early 40’s.

With National Kidney Awareness week approaching at the end of May, I thought it my duty and obligation to discuss the prevalence of this condition, the risk factors, and what you can do to prevent CKD.

It is important to highlight here that CKD is a SILENT disease; people can loose up to 90% of their kidney function with NO symptoms. Furthermore, CKD is irreversible and once you loose kidney function, you cannot get it back.

We should ALL be taking our kidney health seriously and doing all that we can to prevent any problems from occurring.

So what are some of the things that can damage our kidneys, that we can follow up or address to keep our kidneys healthy?

-recurrent Urinary Tract Infections (UTI’s), or cystitis- if women are getting infections more than once every 12 months, then this should be followed up

-high blood pressure- on its own, or coupled with another condition, this is one of the most common causes of CKD, accounting for 14% of new cases. High blood pressure affects the kidneys by putting more stress on the blood vessels throughout the body including the kidney filters. If this continues, blood vessels become thickened and narrowed, leading to reduced blood flow to the kidneys, starving it of essential oxygen and nutrients.

-smoking- people who smoke are 3 times more likely to have reduced kidney function. It is thought smoking damages the kidneys by hardening the arteries in the kidneys and by changing blood circulation in the kidneys

-alcohol- through leading to heart disease and high blood pressure, excessive alcohol intake increases the risk of CKD. Limit alcohol intake to 2 standard drinks per day for men, and one for women, and always have 2 alcohol free days per week.

-stress- can affect kidney health in a number of ways, primarily however, through effects on blood pressure, and the body’s general state of health. Make it a concentrated effort to avoid stress, do the things you love, spend time with the people you enjoy being with and balance the load!

-overweight & poor diet- a poor diet leading to overweight puts you at an increased risk of developing diabetes and high blood pressure- major risk factors for kidney disease. So be sure to watch your weight, keep it under control, or start to get it under control! Eat lots of fruit, vegetables, legumes and wholegrain breads and cereals, choose only low fat dairy products, limit fatty foods, lower your salt intake and choose only the leanest cuts of meat and skinless chicken you can find!

-dehydration- Water assists in transporting nutrients around the body, as well as helping to eliminate waste. Furthermore water has no calories, so sticking to this liquid when thirsty can aid in the maintenance of a healthy weight. You should limit your intake of caffeinated drinks such as cola and coffee as these can irritate the bladder and act as a diuretic.

-lack of exercise- the benefits of regular exercise are many, however in relation to kidney health, exercise is beneficial to assist in the maintenance and reduction of weight, and the reduction in the risk of developing heart disease and diabetes- major risk factors for kidney disease. 30 minutes on at least 5 days of the week is recommended. You do not have to sweat it out at a gym, or exhaust yourself doing something overly vigorous. A brisk walk is sufficient, and you can break up exercise times to add up to 30 minutes a day if this makes it more achievable.

There are certain groups of people at a much higher risk of CKD development.

If you answer yes to one or more of the following, you are at a higher risk and a Kidney Performance Test is recommended:

-Are you diabetic?
-Do you have high blood pressure?
-Do you have a family history of kidney disease?
-Are you over 50?
-Are you a smoker?
-Are you of Aboriginal or Torres Straight Islander Descent?

What is a Kidney Performance Test and how do I get one done?

A kidney performance test looks at the current function of your kidneys. It can include:

-Blood pressure test
-Blood Test
-Urine Test
-Lifetstyle assessment guidelines

Your GP can do this for you TODAY. Simply schedule an appointment with them and inform them of what you are after.

There is much, much more information to discuss, however, the best piece of advice is to currently assess your health and any risk factors for kidney disease you may have. Make an appointment with your doctor, and start on a health action plan to minimize your risk of not only kidney disease, but any one of the highly prevalent chronic diseases in our society today: heart disease, diabetes, cancer, depression, etc.

Realise there are so many things you can do to minimize your risks of any of these conditions, educate yourself on these and commit to a plan.

To summarise, the most important things you can do to CUT YOUR RISK:

-Be a non-smoker
-Control your blood pressure
-Stay fit
-Maintain a healthy weight
-Reduce stress
-Drink only moderate amounts of alcohol
-If you have diabetes, make sure your blood glucose levels are well controlled


Remember there are health professionals out there who can assist you along the way, and having a good relationship with your GP is often the best start to compiling a team who can support and guide you towards optimal health.

For more information on kidney disease, including numerous fact sheets and links to more information, please visit Kidney Health Australia today at www.kidney.org.au
Or call the Kidney Health Info Line on free number 1800 682 531

Diet & Dementia?

If you looked at this title & thought- “I don’t need to think about that now, only old people get dementia”, think again. Scientists believe, from recent research findings, that changes in our brain, which result in dementia, may begin decades before symptoms appear. Furthermore, there are certain dietary factors that have been associated with a reduced risk of developing dementia.

It must be noted here that there can never be any guarantee that you won’t get dementia- even if you “do everything right”. However large studies show that those who adopt “brain-healthy” lifestyles have a reduced risk of developing these conditions.

Firstly, what is dementia?

Dementia is a general term for more than 70 conditions causing progressive deterioration in mental capacity including thinking, memory & thus everyday abilities. Alzheimer’s Disease is the most common cause of dementia, accounting for around 70% of all cases. Although dementia is more common in older people, it is not a normal part of ageing.

Dietary & lifestyle factors may affect dementia

A number of dietary & lifestyle factors have been associated with an increased risk of developing dementia.
These include:
• High cholesterol levels
• High blood pressure
• Obesity
• High sugar levels or diabetes
• Low exercise levels

Dietary & lifestyle factors that have been associated with a reduced risk of developing dementia include:
• Minimizing sources of saturated fats
• Including fish, & other sources of omega 3 fatty acids in the diet
• Eating a large amount of foods rich in antioxidants, vitamins & minerals
• Having a low intake of alcohol
• Exercising regularly
• Keeping socially active
• Keep your brain active
• Keep up your health checks- know your weight, blood pressure, cholesterol & blood sugar levels & keep them optimal.


So what are some simple, clear guidelines that you can start to follow today, to optimize your diet & achieve a balanced intake, that promotes brain health?

• Reduce Saturated Fats
o Source the LEANEST cuts of meat & skinless chicken you can & trim away ANY visible excess, BEFORE you cook. You should NOT see ANY white fat or sinew on your meat or chicken before cooking.
o Choose the lowest fat dairy foods you can find. These can be rich sources of saturated fat- choose skim milk, low fat cheese, low fat yoghurt, etc.
o Minimize take-away, convenience & packaged foods that can contain high amounts of saturated fats. Learn to read food labels & choose foods with minimal amounts of saturated fats.

• Eat Protective Foods
o HDL (“good”) cholesterol promoting foods: mono & poly-unsaturated fats, olive oil, avocados, olives, nuts, seeds & fish
o Omega-3 fatty acids: fish (especially the oily types such as Atlantic salmon, mackerel, southern blue fin tuna, trevally & sardines), walnuts & pecans, green leafy vegetables, omega 3 enriched eggs, flaxseed oil, linseeds. You may also add a regular fish oil supplement.
o Antioxidant-rich foods: (from the richest, down) prunes, raisins, blueberries, other berries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn, eggplant
o Antioxidant-rich drinks: white tea (not tea with milk- white tea leaves), green tea, tea & red wine (in moderation)
o Folate: oranges, mandarins, bananas, rockmelons, strawberries, avocados, corn, broccoli, cabbage, cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals & oats, peanuts, meat & soy.

• Include Sufficient Vitamins
o Obtaining from food sources is best: ensuring you take in a diet high in colourful fruit & vegetables & that is well balanced between all food groups, & contains variety within food groups, is the best way of ensuring you are covering all bases.
o Vitamin E is particularly important & good sources include: vegetable oils, nuts, green leafy vegetables, & fortified cereals.

• Drink Water!
o Keep well hydrated: This is important! Unless medically required to restrict fluids, take in a minimum of 8 glasses per day.
o Avoid excessive caffeine or alcohol: these cause water to be removed from the body & have a dehydrating effect in excess quantities. You need to drink extra water for every one of these types of drinks you have.

• OK, so other than dietary factors, what are other important lifestyle habits to get into to protect your mind & brain?

• Exercise!
Physical exercise encourages blood flow to the brain. People who exercise regularly are less likely to develop heart disease, stroke & diabetes. These conditions are associated with an increased rosk of developing dementia.
o Exercise aerobically at least 20-30 minutes three times a week. Think broad! Walk, dance, jog, cycle, swim, garden, play golf, do yoga- anything that gets the body MOVING & heart PUMPIMG!!
o Resistance or weight training builds muscle strength, co-ordination, balance & maintains BONE DENSITY
o Maintain flexibility & do balance exercises such as dancing, bending, stretching, tai chi, pilates & yoga.

• Have regular Health Checks!
Do you know your:
o Cholesterol?
o blood sugar levels?
o blood pressure ?
o weight?
If not, arrange an appointment with your doctor to find these out.
Ensure they are within the right ranges for optimal health.
Ask your doctor what the optimal ranges are & how your results compare.
Always ask for a written record of your results.
Get these checked regularly as they can change surprisingly quickly as small changes in your lifestyle occur.

• Keep your brain active!
Keeping the brain active is thought to build reserves of brain cells & enhance their connections, helping you to keep mentally sharp.
o Do mind games like crosswords, cards, chess, etc
o Read, write, converse, use a computer, learn a language, take a course
o Keep up hobbies
o Do activities around the house like cooking & gardening

• Omit Bad Habits!
o Don’t smoke
o Drink in moderation! If you drink, have only 1-2 per day, & always have 2 alcohol free days a week
o Reduce stress
o Get a good sleep!

There are many more things, but all of the above are an excellent start!!


Much of the above information sourced from Alzheimer's Australia publication "Mind Your Mind, Follow the Mind your Mind signposts" August 2005.

For more information see www.alzheimers.org.au
National Dementia Helpline 1800 100 500

Fish, mercury, pregnancy & brainier kids

Some women are concerned about eating fish during their pregnancy, due to possible mercury exposure, however, researchers warn that this may jeopardize their unborn babies brain development.

As touched on in yesterday’s post, there are certain nutrients essential for complete brain development. One of these is the polyunsaturated group of fatty acids: omega 3’s, the best source of which is fish & seafood.

In a study conducted in the US, children born to mothers who ate less than 340g of seafood a week during pregnancy had a 50% greater risk of scoring poorly on tests of verbal intelligence than peers.

The above research was prompted by concerns that recommendations to pregnant women to restrict seafood intake to avoid mercury exposure might be leading to a reduced intake of nutrients that are essential for brain development.

The risks from not getting enough of the nutrients essential for brain development were much greater than the risk of exposure to small concentrations of contaminants, the researchers said.

Why is mercury found in fish?

Mercury occurs naturally in the environment, thus we are exposed to it through air, water & the food supply. For most of us, food, in particular, fish, is the main source of exposure to mercury.

The level of mercury in fish varies between fish species because of the differences in habitats & feeding patterns. Fish such as shark/flake, ray, swordfish, barramundi, gemfish, orange roughy, ling, & southern bluefin tuna tend to accumulate higher levels of mercury because they are large, live longer & are at the top of the food chain. Canned tuna has lower levels of mercury than fresh bluefin tuna since the tuna used for canning is a different, smaller species & is generally caught when less than 1 year old.

So what is a safe level of seafood intake during pregnancy?

Food Standards Australia & New Zealand define the national recommendation for fish consumption during pregnancy as 2-3 150g serves fish per week. This is recognized as a minimum recommended amount.

There are some guidelines according to the type of fish.

Number of serves of different types of fish that can be safely consumed
(Taken from http://www.foodstandards.gov.au/newsroom/factsheets/factsheets2004/mecuryinfishupdatedi2819.cfm)

Pregnant women and women planning pregnancy (1 serve equals 150 grams#) & Children (up to 6 years) (1 serve equals 75 grams #)
2 – 3 serves per week of any fish and seafood not listed below
OR
1 serve per week of Orange Roughy (Sea Perch) or Catfish and no other fish that week
OR
1 serve per fortnight of Shark (Flake) or Billfish (Swordfish / Broadbill and Marlin) and no other fish that fortnight

Rest of the population (1 serve equals 150 grams #)
2 – 3 serves per week of any fish and seafood not listed below
OR
1 serve per week of Shark (Flake) or Billfish (Swordfish / Broadbill and Marlin) and no other fish that week

# A 150 gram serve for adults and older children is equivalent to approximately 2 frozen crumbed fish portions. A 75 gram serve for children is approximately 3 fish fingers (Hake or Hoki is used in fish fingers). Canned fish is sold in various sizes; for example, the snack size cans of tuna are approximately 95 grams.


In summary:

Fish is an excellent source of protein for all people. It is low in saturated fats and high in unsaturated fats, especially omega 3 oils, and is an excellent source of iodine.
Because of this it is important that we all regularly include fish in our diet and that women in particular continue to eat fish during pregnancy.
Choose a wide variety of fish & during pregnancy be mindful of the types of fish you are eating & the quantities.
2-3 150g serves is recommended as a minimum for healthy brain development in unborn children!

For more information go to www.foodstandards.gov.au & search for “mercury”