This time of year life gets tends to get a little busier and with all the events during the holiday season it's easy to let
good nutrition habits fall to the wayside. The transition to colder, darker days has an impact on our bodies, especially when trying to keep up with work and family, as well as trying to stay healthy and fit. As the weather gets colder it's good to remember that you don't need to eat more, just
differently.
Vitamin D - Statistics Canada found that more than 1.1 million Canadians are Vitamin D deficient which is low enough to cause nutritional rickets in children and osteoporosis in adults. While you can get Vitamin D through foods like milk, egg yolks and fish with bones, it's important to spend some time in the sun as well. If you are unable to get the required amount of Vitamin D through the above methods, supplements are an option, although it's a good idea to talk to your doctor first.
Omega 3's - For those Canadians that suffer from
Seasonal Affected Disorder (SAD), nutrition experts recommend introducing
Omega-3 fats in your diet since these have been shown to relieve symptoms of mild depression. Salmon, walnuts and flax seeds are all good sources of Omega-3 fats.
Include seasonal vegetables - Seasonal vegetables can be great sources of
anti-oxidants,
Vitamin C,
folic acid, among others. Some of the super stars include winter squash, red bell peppers, oranges, collard greens and other dark leafy vegetables.
Zinc and Vitamin E - Whole nuts and seeds are rich in
Vitamin E which is a strong anti-oxidant and foods like oysters, beef, turkey, ricotta cheese and beans all contain
zinc which helps your boost your immune system.
Eating out regularly is very accessible nowadays, especially during the holiday season and when done occasionally, it can be a nice change from eating at home. However, starting from scratch with as many natural and seasonal ingredients as possible is your best option. With a little planning, your winter nutrition should keep you fit, happy and healthy all the way to spring.
References from the SIRC Collection:
1. Burke L. Nutrition for Winter Sports: An Interview with Sports Dietitian Susie Parker-Simmons. International Journal Of Sport Nutrition & Exercise Metabolism. October 2005;15(5):567.
2. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
3. Clark N. Winter Nutrition—Fueling for Cold Weather Exercise. ACSM Fit Society Page. Winter2012 2012;:8-9.
4. Cort M. Nutrition: AVOID TIPPING THE SCALES DURING WINTER. Modern Athlete & Coach. July 2009;47(3):17-18.
5. Meyer N, Manore M, Helle C. Nutrition for winter sports. Journal Of Sports Sciences. December 2, 2011;29:S127-S136.
6. The role of vitamins and dietary-based metabolites of vitamin D in prevention of vitamin D deficiency. Food & Nutrition Research. January 2012;56:1-8.
SIRC Newsletter now available online: Staying Active over the Holidays
The coaching profession is constantly changing and coaches at every level need to know more than just the basics to ensure success in the field. This is why education and further professional development such as conferences, workshops, and mentoring are vital to a coaches career path. Coaching should be a profession where the opportunity for continuous learning should never be passed up.
It is well known that regular exercise is excellent for your heart, health and well-being. There is also plenty of evidence that proves that regular
exercise is essential in warding off various health-related issues; what's not as well known is that people who perform non-weight bearing exercises such as cycling or swimming
as their sole method of exercise could be putting themselves at risk for osteoporosis.
SIRC Newsletter now available online: Sports and your Smile
Cross training, whether it's done as whole other sport or alternate activity can be a fantastic mental and physical break from your regular training. Splitting up your daily routine with weight-lifting, spinning or swimming for example, gives you a whole new set of skills to focus on and inserts you into a fresh atmosphere with a different group of people.
Athletes should be able to get the required amount of protein for their
needs by talking to a registered dietitian and altering their diets to match
their training. Some good examples of protein to add to your diet are: milk, cheese, eggs, meat, fish, assorted beans, peas lentils and grains. 
Omega 3's - For those Canadians that suffer from Seasonal Affected Disorder (SAD), nutrition experts recommend introducing Omega-3 fats in your diet since these have been shown to relieve symptoms of mild depression. Salmon, walnuts and flax seeds are all good sources of Omega-3 fats.
Nerves that get stuck and irritated by swollen muscles or ligaments can be a torment to athletes. The ultimate goal for any athlete experiencing the pain of a pinched nerve is to alleviate any pain or discomfort you are feeling, all while
working within your boundaries and keeping up a comfortable range of
motion. As an athlete it's important to know what to look for so you'll have a better chance of getting the proper treatment.
Common nerve injuries for athletes are Tarsal Tunnel Syndrome, Morton's Neuroma, and Piriformis Syndrome. Depending on the severity, a pinched nerve can be treated a number of ways, such as supportive braces, anti-inflammatory drugs, injection therapy, massage, chiropractic manipulation, physical therapy and sometimes surgery.
