Packing a healthy lunch!

The kids are back in school and with that parents resume the job of packing lunches. Healthy lunches and snacks are essential in providing the required nutrients and minerals a child will need to keep up the energy they need to learn and play at school.

Every child has different energy needs which can change from day to day over time. Most schools will send uneaten food home so the parent will know how much food was consumed, which is very helpful in determining how much your child actually needs. During growth spurts, a child will likely feel hungrier and will need some extra food (an apple or crackers) to take with them to get them through the day.

Five reasons to create a healthy lunchbox:

1. Healthy foods make smarter kids. Current research shows a positive link between good foods and increased academic performance.
2. A good lunch with a morning and afternoon snack will keep your child active and energetic throughout the day. 
3. Eating nutritious foods and keeping processed foods to a minimum will keep your child at a healthy weight.
4. Healthy foods mean a healthy body! Good foods means strong bones, muscles and a strong immune system.
5. Good habits for life! One of the best ways to get your child to eat healthy is to start young. If you introduce nutritious foods when they are babies, they will get accustomed to eating the right foods early on and will be more likely to continue to eat them as they get older.

Five tips for getting your child to eat healthy:

1. Make food fun! Use bright coloured foods and cut them into various shapes. Carrots and celery can be cut into thin strings.
2. Get your children involved in prepping the food because they are more likely to eat it if they've taken part in it's creation.
3. Combine their treats with healthy food. Instead of regular cake, try making zucchini or banana bread. Some dips or sauces can be healthy such as a mild salsa or hummus that can be paired with chopped veggies.
4. Some ideas for mid-morning and afternoon snacks include: a piece of fruit, a low or non-fat yogurt cup, unsalted or graham crackers and nut-free trail mix.
5. Include a variety of foods that contain multiple colours, textures and tastes. Although some children may prefer to eat the same thing every day, you can switch up the types of fruit and vegetables, the type of bread for sandwiches or kind of cheese.

It's good to remember that every school will have a different policy for dealing with food allergies, some may be school-wide and others may be restricted to certain classrooms. When packing lunches, it's recommended that parents be aware of the various allergies that other students in the class may have and plan accordingly.

References from the SIRC Collection:

1. HELP YOUR CHILD SUCCEED with Proper Meal Planning. American Fitness. July 2011;29(4):62.
2. Mayoh T. A Passionate Mum Making a Difference: Healthy Lunch Boxes. ACHPER Active & Healthy Magazine. December 2010;17(3/4):5-7.
3. McCary J. Help to Create a Wellness Program for Your Local Schools. IDEA Fitness Journal. March 2007;4(3):56-64.
4. Lofshult D. better diet, better school grades. IDEA Fitness Journal. May 2008;5(5):57.
5. PICKY EATERS FIND APPETITE BOOST WITH colorful PLATES. American Fitness. May 2012;30(3):62-63.
6. Scott L. SCHOOL LUNCHES, VENDING MACHINES AND CONCESSION STANDS: RECIPE FOR POOR PERFORMANCE. Triathlon Life. Fall2008 2008;11(4):45.
7. Wundersitz S. Improving healthy eating and physical activity at school. ACHPER Active & Healthy Magazine. August 2013;20(2):17-18.

Natural sweeteners as an alternative to sugar

For those of us who are health conscious and seeking to find alternatives to sugar you can try natural sweeteners. But are they better? Natural sweeteners are sweeteners that go through very little processing, if any, before hitting your local store and have less chemical residues. They are simple carbohydrates that rapidly decreases your energy, increases your blood sugar and are not likely to add any significant minerals and vitamins to your diet.

These natural sweeteners include but are not limited to:

• Raw honey
• Stevia
• Coconut sugar
• Blackstrap molasses
• Maple syrup
• Date sugar

Sugar is a simple carbohydrate, also known as simple sugar, which is a source of energy during high intense exercise. Simple carbohydrates from natural sources such as fruits and vegetables as opposed to processed foods are much easier on the body since they are high in dietary fibre. The dietary fibre slows down the absorption of sugar and helps provide the body with energy without a rapid decrease in energy.

The reality is, too much sugar is not good for anyone. Sugar when consumed in excess can lead to obesity, diabetes, tooth decay and weakening of the immune system. Using natural sweeteners can be a good alternative but they are still sugar. The best option is having a balanced diet of whole, fresh and real foods. Minimal processed foods for athletes or recreational exercisers can lead to better performance and quality of life. However, life is to be enjoyed and indulging in chocolate is part of the enjoyment. As a result, moderation and knowing your recommended limits are the best options.

References from the SIRC Collection:

1. Al-Waili N, Saloom K, Ali A, et al. Honey ameliorates influence of hemorrhage and food restriction on renal and hepatic functions, and hematological and biochemical variables. International Journal Of Food Sciences & Nutrition. August 2006;57(5/6):353-362. 
2. Blackwood A, Quick S. beyond table sugar. Health (Time Inc. Health). December 2003;17(10):119-124. 
3. Goyal S, Samsher, Goyal R. Stevia ( Stevia rebaudiana) a bio-sweetener: a review. International Journal Of Food Sciences & Nutrition. February 2010;61(1):1-10. 
4. Schryver T. Sweet Switch. Yoga Journal. November 2002;(170):40. 
5. Smurr T. Eating and Exercise. Sports 'N Spokes Magazine. March 2013;39(2):54-55. 
6. Sweeteners: Good, Bad, and Even Politically Incorrect. Diets Designed For Athletes. January 2002;:198-200.

Nutrients for Busy Athletes

Most athletes, professional and recreational, often eat relatively well but with busy lifestyles it can be very useful to be informed of a few of the key nutrients you can target for optimal health. We all know that we need to eat more fruits and vegetables, drink more water and choose low fat foods but did you know you may be missing some key nutrients including, calcium, zinc, iron and essential fats? 

Calcium: Before you skip over this section, it is common to think that we all get enough calcium, yet the reality is that we need at least 3-4 servings a day to get the recommended intake.  If any of you enjoy plain black coffee and dislike yoghurt, chances are you are not getting enough calcium to achieve optimal bone health for your training load which can result in bone loss and and increased risk of stress fractures.  If you can't have dairy, try incorporating calcium enriched soy products to boost your dairy intake.

Zinc: Zinc is an often forgotten but essential nutrient that performs a number of important roles in the body including healing, immune function, and hormone production.  Try lean red meat, whole grain breads, breakfast cereals and shellfish.

Iron: Athletes can be susceptible to iron deficiency anemia (particularly women or endurance runners), therefore its extra important to ensure you get the optimal amounts of iron in your body.  Iron is the building block of hemoglobin which carries oxygen throughout the body.  When someone is anemic the muscles are starved for oxygen and this can negatively affect performance.  Lean red meat should be consumed 3-4 times a week, while this may seem like a lot, you don't need large portions to reap the benefits.

Essential Fats: Don't be afraid of fat!  Essential fatty acids (EFA) can help maintain healthy joints, regulate your metabolism and reduce inflammation.  Good fats can be found in all sorts of different foods including avocado, fatty fish, olive oil, nuts and tofu.

Keep in mind that balanced nutrition is an essential for everyone but is extra important for those who want to excel as a competitive athlete.

References from the SIRC Collection: 

1. Libin D. Fighting Fat Phobia. Black Belt. December 2011;49(12):34.
2. Mansfield B. Iron for Health and Fitness. Skitrax. Spring2012 2012;22(4):49.
3. Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise./Niveau du zinc chez l'athlete en relation avec l'alimentation et l 'exercice pratique. Sports Medicine. 2001;31(8):577-582.
4. Nguyen V. Calcium for Athletes to Improve Bone Strength and Health. NSCA's Performance Training Journal. November 2010;9(6):11-13.
5. Seebohar B. OMEGA-3 FATS: ESSENTIAL TO HEALTH. Triathlon Life. Winter2009 2009;12(1):39.
6. Woodward G. Do you get enough calcium?. Australian Orienteer. June 2010;(158):25.

Altitude Training

Training at high altitude has long been used by Olympians as a means of improving their potential.  We all know that athletes always seek to get a competitive edge but what does altitude training really do for an athlete?

Benefits of Altitude Training

For any type of exercise that lasts longer than a few minutes the body needs to use oxygen to the produce energy required for the specific exercise; without oxygen your muscles seize up and have the potential to be damaged.  The theory behind altitude training is that it increases the number of red blood cells in the body which in turn improves the oxygen flow to the muscles, so upon a return to sea level, the increased oxygen could be used to enhance performance.

• Elevated breathing that athletes experience when they return to sea level can account for 10-20% of the body's increase in its ability to consume oxygen
• Oxygen increase can last up to seven days in low altitude

Potential Problems

Acclimatization to a high altitude is not simple and some of these effects could potentially cancel out any possible benefits:

• Weight loss 
• Possibility of immune system being compromised resulting in sickness
• Intense exercise is not possible because of the lack of oxygen
• Some people just do not adapt as well as others
• Accessibility may be too much of a hassle or unrealistic for some athletes

Studies on altitude training have been ambiguous so far and have many debating the pros and cons.  There is not one workout program that is appropriate for everyone, just like at sea level.  In the end it's ultimately up to the athlete and coach to research and decide if it's worthwhile.

References from the SIRC Collection:

1. BLISS D. THE HEIGHTS OF SUCCESS. Athletics Weekly (Descartes Publishing Ltd.). June 2, 2011;66(22):28-30.
2. Hahn A, Gore C. The effect of altitude on cycling performance: a challenge to traditional concepts. / Effet de l'altitude sur la performance cycliste: un defi pour les concepts trraditionnels. Sports Medicine. 2001;31(7):533-557.
3. LOFTUS-HILLS T. THE HIGHS AND LOWS OF ALTITUDE TRAINING!. Australian Triathlete. March 2010;17(5):50-52.
4. Nummela A, Rusko H. Acclimatization to altitude and normoxic training improve 400-m running performance at sea level. / L ' acclimatation a l ' altitude et l ' entrainement "normoxique" ameliorent les performances sur 400 m au niveau de la mer. Journal Of Sports Sciences. June 2000;18(6):411-419.
5. Rusko H, Tikkanen H, Peltonen J. Altitude and endurance training. Journal Of Sports Sciences. October 2004;22(10):928-945.

7 Canadian Power Plants

In the heart of flu season, protecting yourself from illness is very important. In the January/February edition of Canadian Running from the SIRC Collection, there is an article on 7 power plants to help boost your immune system. The 7 plants that are about can be grown right here in Canada. Whether you decide to use the plant as food, herb, or extract is up to you. If you want a little extract help for the immune system, an extract is the easy way to go. If you are looking for one-time boost go for the food options.

• Echinacea – a prairie coneflower, has chemicals in the leaves and roots are thought to increase white blood cell production and antiviral protein messengers. It is best used in on-and-off cycles to help prevent getting sick, and in immediate use when you already sick.
• Ginseng – Its root has shown that it can increase physical stamina and deter colds. Best used as a pre-emptive boost to the immune system, it should also be used in on-and-off cycles and no longer than 3 continuous months without consulting a health care provider
• Grapes – The seeds are good for you! In grape seeds and skin is found a nutrient, Resveratrol. Resveratrol is a great antioxidant which strengthens white blood cell membranes. Eating whole grapes can create a stronger immune system.
• Garlic – The bad breath cannot be hidden, but is another super-food that helps strengthen the immune system. It can be taken as an extract, fresh food, or the less effective odour-free option.
• Cranberry – They are a natural source of antioxidants that help counter the oxidative stress running. The easiest source is through consuming 100% juice. If it’s too tart to drink, dilute it with water.
• Goldenseal – It enhances the effect of other herbs. When used with Echinacea, it increases the production of antibodies and speeds recovery from the common cold. Take caution when using, it is a powerful force. So follow the directions with care.
• Elderberry – A producer of cold and flu antibodies, it has been used for a long time to help treat congestion of the lung and sinuses. Use of store bought extracts or juice are effective in treating, and preventing infection.

Reference from the SIRC Collection:
Lister, Patience. (2011). Power Plants. Canadian Running, 4(Jan/Feb 2011), 62-63.

Winning Immunity!

A healthy immune system helps us fight off diseases, helps in wound healing, and helps determine how well we age. In the sporting context, a healthy immune system aids training recovery, protects from illness and minimizes time away from training and competing. However, we all feel a little run down sometimes and this is our body’s way of saying that our immune system is a little weak.

Symptoms of a weakened immune system:

• fatigue
• listlessness
• repeated infections
• inflammation
• allergic reactions slow wound healing chronic diarrhea
• infectious illness

By avoiding as many of the following factors as possible you give your immune system a better chance to fight for your continued good health. The following are factors that weaken an immune system:

• stress
• caffeine
• sugar
• alcohol
• processed foods

There are a number of ways that nutrition can provide you with better health by providing immune system boosting nutrients. The following are foods that boost your immune system.

• garlic
• ginger
• specific vitamins/minerals (Vitamin C, Vitamin E, Selenium, Zinc, Beta carotene)
• Acidophilus/probiotics
• Omega 3/good fats

By adding one or two of these foods to your diet or avoiding some of the factors listed above that weaken the immune system, your immune system should start working better for you letting you concentrate on your fitness and sporting goals.

For more details, order the full article from SIRC:
Malar, Joanne (2010). Win Immunity! Boost your immune system – Get your immune system fighting for you. Swimnews, 37(1), p.18-19.

Other resources:

• Pidcock, Janet. Nourishing the Immune System. Retrieved from the Internet July 29, 2010.
• Sick and Tired Athletes. Retrieved from the Internet July 29, 2010
• Sport and Rest Can Boost Immune System. Retrieved from the Internet July 29, 2010