Sports and Female Nutrition

Women are exceptional and successful world class athletes, but women have the extra stress of the female cycle.  Hormones and menstruation are a huge factor in athletic performance.  Higher and cyclical nutritional needs require a constant monitor and awareness of the flux in a woman’s body.

What makes an athlete?  It is the exceptional ability to pump huge volumes of blood quickly through the heart, liver and lungs.  Blood cleansers such as Red Clover, Nettles and Chlorophyll can help to clean the blood and decongest the liver.  For women, herbs such as Vitex (Chaste Tree Berry) are helpful to bio-degrade hormones in the liver.

Notes on iron
Track your cycle to make sure your iron is up before your period starts, this can be done with beets, blue and black berries, beet greens, red meat, barley malt, and black strap molasses. Miso and tamari sauce are good to increase B12.  Floradix liquid tonic by Salushaus (Flora) is the only worthy iron supplement is my opinion.  It also will work as a mild detoxifier for the liver.  If you have had problems with constipation while on iron supplements, this highly digestible and absorbable food form will be a much better choice.

Antioxidants

Athletic performance increases the body’s production of free radicals. We choose to exercise to feel better and look younger, but end up damaging and aging our cells at an increased rate.

Free radicals are reactive compounds that can damage the cells that they come into contact with. Although impossible to avoid, we need to minimize our exposure to free radicals while simultaneously supporting our body’s ability to neutralize them.  Unless kept in check, excessive free radicals can cause a chain reaction that contributes to the erosion of good health. This is why berries and specifically a concentrated berry supplement should be thought of as one of our most effective defenses.

What is ORAC?  The latest scientific standard for measuring the antioxidant properties of food is in ORAC units (Oxygen Radical Absorbance Capacity). ORAC measures the total antioxidant capacity of a food or nutrient and can help us to understand its antioxidant strength. This is where berry concentrates really shine. 

Green food supplements

Each little scoop offers the health promoting properties of a whole days’ worth of veggies. Greens foods are highly alkaline, full of wonderful phytonutrients and should be considered one of the cornerstones of any supplement program. A berry supplement should be thought of in the same way.

Berry concentrates and green foods both offer tremendous health benefits, but the most complete nutritional strategy includes a serving of each.

In praise of the noble Avocado

Many years ago I had a friend who bicycled over 40 miles so that she could purchase one avocado.  At the time I thought she was stark raving bonkers!  I now can understand why she saw the Avocado as an essential food worth going ‘the extra mile’.

It is interesting that the signature of the avocado is shaped like the womb and cervix of the female and it takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. It contains about 141 photolytic chemical constituents of nutrition including Essential Fatty Acids, glutathione and Vitamin C.  When a woman eats one avocado a week, it helps to nourish the glands and help to balance the hormones. It feeds the brain, joints and skin.

This amazing fruit easily adds a creamed texture to any food.  Mashed and added to a vinaigrette is instantly becomes a cream dressing loaded with nutritional value.  It can be whipped with a little agave syrup and vanilla extract to make an amazing dairy free ‘whipped cream’ dip for fresh fruit. Try it in sandwiches and salads.  Try it as a milkshake by adding it to rice, almond or soy milk.

Getting More Food-based Calcium

Japanese Gomasio

Rinse 1 cup of organic brown sesame seeds in sieve under tepid running water

Let drain

Use dry cast iron skillet –medium, medium-low heat 

Cut dulse into very small bits

Toast dulse in pan until it is dry and crisp

Add 1 tsp Celtic salt –ground fine

Up end sieve and dump in sesame seeds all at once

Spread lightly over bottom of skillet and leave it to dry for a bit without stirring

When it releases from the bottom, stir gently and fairly constantly (you may need to reduce heat)

This is ready when seeds are fragrant, slightly golden and hollow

Cool slightly and store in an airtight jar.

To release the calcium and minerals inside the seed, grind the seeds coarsely with a mortar and pestle or small coffee grinder just before serving.

For an interesting and calcium rich salad dressing, grind about ¼ cup with mortar and pestle, or small coffee grinder and add to any Balsamic Vinaigrette. 

To get more calcium working with foods, remember anything that has structure, has more calcium.  For example, brussel sprouts have more calcium content than leaf lettuce.

Just as soaking beans for 8 hours activates the enzymes and makes the beans easier to digest, so is true with nuts and seeds. 

Soak organic almonds overnight in pure water.  Drain in the morning and eat 6 or so 2x daily.  Soak organic pumpkin and sunflower seeds in pure water for about one hour.  Drain and add as a topping to salad or rice.  Instead of a dry waxy crunch, you will now have a tender and fresh food crunch.

Boil a heaping teaspoon of Oatstraw in a pint of water for 5 minutes and then use this water for making tea.  Nettles would be a safe choice to increase iron as well as performing as a natural diuretic.  Mineral rich Alfalfa would be a great choice.  Put something else fun in it for flavour.  I like cranberry juice, or lemon/lime juice.

Keep in mind that it is not only the calcium we ingest, but the calcium that we deplete. 

Nutritionist, Anna Marie Colbin has a published a great deal of research regarding the calcium bandits and their effects over a long period of time.  Acid based foods draw calcium to buffer from our system.  Coffee, and sugar and especially carbonated beverages are huge calcium thieves.  So it’s not only what we eat, but what we don’t.

A Miracle Grain

Quinoa is a gluten-free grain that is a nutrient power house. Quinoa is very high in protein (14% by mass) and is also considered a complete protein, meaning it contains all 9 amino acids required for a human diet. It is high in calcium – making it a great selection for vegans or those who are lactose intolerant. It also has good amounts of phosphorous, iron and fibre.

Higher in monounsaturated fats than wheat and grain, quinoa is very heart healthy. It also contains small amounts of omega 3 fatty acids.

At one time only available in specialty or health food stores, quinoa is now widely available at grocery stores. The standard quinoa is off-white, however black and red quinoa is also available. It is an extremely versatile ingredient and can be substituted in for a recipe that calls for a whole grain. The flavour is mellow enough that it can accompany many flavour profiles.

Quinoa is cooked similarly to rice. When cooked, quinoa will quadruple in volume (1 cup dry will yield 4 cups cooked). For the most part, quinoa should be rinsed before cooking

Cooked quinoa can be enjoyed hot or cold. Store dry quinoa in an airtight container in the fridge for three to six months. Cooked quinoa can be stored refrigerated about three days.
 Quinoa flour is also available and is used commonly in gluten-free baked goods.

Cooking Quinoa

(1Cup) of the largest, whitest Quinoa you can find (organic Bolivian)

I have found a great brand from Cosco – ‘Tru Roots’ organic

*Quinoa has a resin on the outside which will be bitter is you don’t rinse like mad

Put the one cup of grain in a large measuring cup add cool water.

Whisk vigorously and drain carefully

Repeat this rinse at least 5 times and cover with clean water to the 4 cup mark

Soak for at least 2 to 8 hours on counter. If you are not ready to cook it right away you can put grain and water and all in the fridge.  What you are looking for is that the quinoa grain will almost triple in size

Before cooking drain carefully and rinse and whisk the Quinoa another 5 times.

Transfer to a good rice pot and add (1 cup) of water

Bring to a full boil and stir well. 

Put lid on and turn heat to lowest setting

Time for 15 minutes then take pot off heat and let rest for another 5 minutes.  You want an el dente grain. Don’t overcook!

Take off the lid right away and fluff with a fork.

For a side grain, serve as is.  As a salad grain, let it cool.

Option:  Throw in chopped spinach or swiss card and let the greens wilt.

Quinoa Tabouli Salad:

Soak ¼ Cup Sunflower seeds and ¼ Cup pumpkin seeds in filtered water for 1 hour (I use a mason jar)

Mix basic white wine vinaigrette, in a medium salad bowl,

½ Cup light tasting oil, I like Koroneiki Olive Oil

¼ Cup white wine vinegar

Herbamere/Sea Salt

1 Cup cherry tomatoes halved

1 Cup Cucumber diced

½ Cup Green onions chopped

1 Cup Red pepper diced

1 Cup Parsley chopped

Rinse and strain the seeds and add to vegetables

Mix well to coat with dressing.

Add quinoa and toss gently to mix

Quinoa has a very delicate flavor and can be overpowered by strong herbs or strong flavoured oils, so keep flavours light 

Cover and marinate in fridge for 1 hour or so.

In regard to the Quinoa Salad, I have used the basic recipe but substituted cooked rice or wild rice/rice or even potatoes that were cooked and left over.

I always have fresh mint/parsley growing in pots outside and add this to any food I eat during spring/summer/fall.  For potatoes, I like a lemon/olive oil dressing.  By soaking nuts and seeds you have easily digestible essential fats and a way to up your protein.

Mineral Balance
The other addition I might suggest if you are beginning to exercise or are in the peak of training/competition especially in the summer heat is a supplement called Endurolyte, which is a supplement that replaces electrolytes lost during exercise.  It is much like Gator-aid but without the sugar and nasty colour chemicals.

Women Who Run
There is little difference between ‘running’ and ‘on the run’.  Any woman who has a lifestyle that is extra demanding can use extra nutritional support.  Often women look after everyone else and let themselves get run down. 

The one constant in life is change
A Specialized Kinesiology assessment can determine what your current personal nutritional needs are.  We are at our best when we follow a personal and individualized program that changes as our lifestyle changes. 

Getting A Move On

I have been enjoying moving lately. 

I decided to sell my car few years back and move to an upper flat.  This was the beginning of my ‘growing older gracefully’ plan.   

Traveling frequently up and down a flight of stairs gives me plenty of opportunity to improve my balance and posture and to keep my heart and legs strong.

 

  

Learning to social dance was a ‘someday’ fantasy for me. A couple of years ago I decided that I was running out of ‘someday’ and I had an opportunity to take dance lessons.  I enjoy ballroom dancing with my friends at least twice a month. I walk daily and have joined a once a week belly dance class.

I travel miles on my bicycle (I call it the Grey Goose).  All of my errands and shopping are accomplished easily by bike.  Most of my needs are easily toted on my bike carrier or in a back pack. 

In the garden I have been trimming, mowing, hand clip-clip-clipping, planting, digging holes and generally moving things from pillar to post.  I am horse-back riding again after a hiatus of almost 20 years.

Barefoot in the Park

My mother said that as a child I never walked.  I was either asleep, running or falling down. I have scars on both my knees, so this must be true.  I wonder when in my life I decided that running wasn’t fun.  This past Saturday I participated in a barefoot running clinic.  I wanted to find out if I could re-kindle my love of running.  It really was fun!  Vision a bunch of grown-ups acting like lunatics running around the park in the rain.

Funny thing!  

I had a phone call this week from my older sister who has retired from 40 gruelling years of nursing.  She is enjoying being active by, she says “working her land”.  She has been lifting, toting and hauling and digging and carrying and enjoying all of this natural and amazing everyday activity.  Most of her shopping and errands are achieved by bicycle. She has lost weight, gained a lot of muscle as well as a waist, and is waking up in the morning felling refreshed.  Her conversation exhibited a passion for life and a positive attitude about her future.

The truth is; we are created to move. 

We are meant to carry firewood and water.  Activity is required for us to balance our bodies physically, mentally and emotionally.  In other words, what isn’t moved through our bodies has to be expressed some other way.  This leads to inner tension as well as stuck or inappropriate emotions.

Another truth is that the less we do, the less we can do. 

I often observe people trying to unfold themselves from a sitting position, and then try to amble away from their car.  Many people move as if walking is an unnatural act.  A lack of activity causes body tension, stiffness, poor range of motion.  Cardio-vascular tension may also be a sign of a lack of activity.

Another truth is that we are healthier in every way when we have an active lifestyle. 

We make our bones strong by moving and using our bodies.  Our lymph circulation depends entirely upon muscular contractions during physical exercise.  Our hearts and circulatory systems work best when movement is the norm.  Our hormonal and glandular systems function better when we are active.  Our metabolism requires movement to set its rate of calorie burn.

The truth is that we need to move to be healthy.

Depression may be a symptom of a lack of physical movement.  A sluggish metabolism may be a symptom of a lack of movement.  Chronic constipation may be a symptom of a lack of movement.  No matter what else we do to enhance our health in a conscious way, such as meditation, taking supplements, eating impeccably well, having great hobbies and enjoying a wonderful work life and wonderful relationships, nothing will create health and balance in the human body unless activity is part of the package.

The real truth is that we are built to enjoy activity.

Most of all, it is great to move just for the fun of it.  Moving is fun.  We feel good in our bodies when we move easily.  We have more energy when our muscles are strong and limber.  When we move emotions and the chemicals of emotions through our bodies, we experience less physical tension.  We relax more fully and we sleep better.  The more we do, the more we can do.  That makes us feel positive and powerful.

In my mind’s eye I am trying to imagining the various pieces of gym equipment that tries (rather unsuccessfully) to mimic this kind of everyday fun.

New Beginnings

This is a time when most people are reviewing their past experiences and are making resolutions about what they are going to change about their future.   

I have one friend who’s whole family: children, siblings, in-laws and cousins are planning to run a marathon this coming summer at Disney World.  She has already started by researching a new (for her) stress-free running style called ‘bare foot running’. Tomorrow is her first scheduled training session.

On the cusp of the New Year, many people are making commitments to improving their food habits or are making promises to increase the amount of activity they experience.  Weight loss or more energy may be a hoped for goal.  In some way, a fresh start in improving ones health seems to be part of the intention. 

Very interesting stuff; sort of a New Years Revolution!

What we eat changes us

My first thought is that it is important to eat consciously. To me, health and food are profoundly inter-connected.  I like the taste of food.  It feels good.  But I also want to feel energy tingle down into my arms and fingers when I eat the right meal at the right time.   

I embrace the philosophy of moderation when it comes to what I ingest.  I never want to have to say to my body  ‘’I’m sorry’’.  I really want to tune into my body to discern what it needs to feel better, stronger, more peaceful and vital.

I do supplement my daily food intake with concentrated herbs vitamins and minerals.  The operative word is ‘supplement’.  Concentrated food supplements are designed to buffer temporary shortfalls in our daily diet. Taking pills will never make up for a poor lifestyle. Health products never make up for bad food or careless living.

Manage Your Health on a Daily Basis

When we look at our finances on a daily basis we can see how the cash comes in and how the accumulated supply gets spent and depleted.  Day by day we create our financial future. 

In the same way, how our body receives energy and how we invest that energy really shows over time by living it out day by day by the choices we make.  Good health isn’t magic.  It is usually just wise investments.

Hold more peaceful thoughts

I have a special category called ‘auto-generated’ stress.  This is the ‘fake’ stress we generate with our own thoughts and imagination. 

This is what prompted the famous author and humorist Mark Twain to state, ‘of all the awful things I have experienced, some of them really happened”.   This type of manufactured stress can really take a toll on our bodies resources.

My personal New Years resolution is to ‘laugh boisterously’.  I have been diligently practicing. 

Commit to small changes that yield big results over time

Our bodies work in 12 week cycles.  It takes a full 12 weeks to balance cholesterol in the blood vessels.  It takes 12 weeks to fully clear an infection.  It takes 12 weeks for the body to fully utilize nutrition.  It takes 12 weeks to fully heal a bone break. 

This time line is only true if the body has all the building blocks at its disposal that it needs.

The Human Body is a Self-Cleaning Mechanism

The human body does much better in its self care when it has a chance to clean house once every 7 days. In practical terms, this may mean that we plan to fast or eat lightly and carefully one day a week.  Our liver and kidneys function as the avenues of detoxification.  This break gives them a chance to catch up.

Food Complexes improve our health day by day

Factors such as environmental toxins, stress and excessive free radical exposure challenge us each and every day. Food complexes, such as green food concentrates as well as antioxidant complexes, used on a daily basis can dramatically decrease toxins and boost immunity over time.

Greens foods are highly alkaline, full of wonderful phytonutrients and should be considered one of the cornerstones of any supplement program.

Berries contain many of nature’s most potent antioxidants and phytochemicals, yet many of us fail to consume the optimal amounts necessary to maintain vibrant health. Free radicals are reactive compounds that can damage the cells that they come into contact with. Although impossible to avoid, we need to minimize our exposure to free radicals while simultaneously supporting our body’s ability to neutralize them. 

The human body likes nutrition delivered through infusions

Using these cleansing and nourishing teas can really help our bodies’ clean house.  Bija teas (marketed by Flora in Canada) are excellent an excellent choices. Variations on a Native Indian recipe for nourishing and cleansing the body systems and tissues are Essiac, Essigen or Florescence tea.  Some people like to research herbal handbooks and then build their own formulas from bulk natural herbs.

Our bodies are an amazing self-healing and self-cleaning mechanism.  However, how well this design works, depends on how we manage the equipment.

When we choose to live wisely and consciously, we can 'help our body help itself'.

Keep Well_
Nelda