Don’t let the silly season ruin all your hard work and efforts over the last year!

Dietitian Anita Graham has come up with some tips to keep the kilos at bay…

Alcohol Fast Facts!!

• The festive season is associated with the highest amount of alcohol intake in Australia
• Each standard drink is the equivalent to eating 1 x apple or 1 x muesli bar or 1 x fun size mars bar in calories!
• 5 standard drinks are worth the equivalent of 2 main meals worth of calories!!
• Alcohol is not fattening, but is a rich source of calories which can lead to fat and weight gain
• 1 standard drink takes 30mins of jogging to burn off.

Hints over the Festive Season

• Always have a breakfast- this will keep you feeling satisfied for longer and limit your cravings for unhealthier options later in the day.
• Attending lots of social events? Tempted by the nibblies? Tend to over do it on the finger food and realise at the end of the night you’ve well and truly eaten a days worth of calories and still feel hungry? Try having a light meal before to stop you from over eating and help with all the temptations.
• Lots of chocolate, candy canes and high fat snacks around your work environment? These calories add up in the day and can really start tipping the scales. If you do indulge count them as a snack and don’t eat your usual snack in addition to the festive goodies.
• Make salad your friend!! Fill your plate up on salads they are low in calories, packed with nutrients and keep you feeling full for longer.

 Get Moving…

• Don’t be a couch potato!- Get out and enjoy the Summer weather while you have the time off
• Get out and play with the kids at a park, beach or backyard
• Go for walks with your visitors and guests- it doesn’t have to sweat defying effort- just MOVE MORE!
• Staying ACTIVE keeps the Kilos away!

Neat’s wishes all a very Merry Christmas and a healthy, safe & happy 2012!!

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

Vegetarianism is increasingly a way of life for many Australians for many wide and varied reasons. Whatever your reason (and all kudos to you!) make sure you try and do it right for your health’s sake. Following a vegetarian way of life can make you feel healthy, ‘clean,’ environmentally friendly and can often limit bloating that clients claim meat causes them. However, like anything that is restrictive there can be pitfalls. You may inadvertently be limiting your body of desired nutrients that are ordinarily sourced from meat and meat products.

Vegetarian Nutrients at Risk

Despite the healthy lifestyle and outlook that is Vegetarianism, it is important you are aware of nutrients you may be missing out by avoiding meat.

Nutrients to be mindful of:

• Iron
• Vitamin B12
• Zinc
• Calcium (particularly in vegan based diets)
• Protein
• Calories

The Healthy Eating Vegetarian Food Pyramid

Breads and cereals create the core of a veggo’s diet.

Its important to include the following food sources in your diet to prevent dietary deficiency which can lead to a ‘veggo’ feeling tired and lethargic with poor energy levels:

Iron ‘veggo’ sources

dried figs, prunes, prune juice and raisins, pumpkin seeds, sesame seeds, and soybean nuts, navy beans, lentils, tofu, Iron-fortified cereals (i.e. Sanitarium Light ‘n Tasty). Don’t forget Vitamin C rich foods taken with iron sources boost the absorption, like a cup of orange juice- this is particularly important for those ‘veggos’ out there. vitamin B12 ‘veggo’ sources- eggs, yoghurt, milk, ice cream, Nutri-grain, Just Right, veggie burgers, textured vegetable protein (TVP). Also if you’re growing your own veggies, don’t rinse them off too thoroughly, as you’ll be rinsing off the vital microorganisms from the soil that are vitamin B12 producing. It’s worthwhile getting your iron and vitamin B12 checked annually by your GP if you are following a vegetarian diet.

Zinc ‘veggo’ sources

cooked dried beans, sea vegetables, fortified cereals, soy- based foods, nuts, peas, and seeds

Calcium rich foods

milk, fortified soy, rice milk, yoghurt, soy yoghurt, cheese- all cheeses but vary in their content of calcium, rice puddings- such as LeRice, custard

Protein rich ‘veggo’ options

dairy products- see calcium rich foods, TVP, quinoa, soy beans and soy products, nuts, legumes, lentils, veggie burgers, tofu. Veggo diets tend to be lower in protein due to the quantity of food needed to consume compared to 100g of meat. I.e. 100g red meat provides 23g protein, 100g quinoa provides 12g protein.’

Calories

often the veggie way of life is chosen as a way to restrict calories in one’s diet. This is fine, but when it is done in an unhealthy and uninformed way it can lead to macro and micronutrient deficiency as you are not providing enough calories to provide the minimal amount of nutrients for survival for your body. Eating a wide variety of foods- fruits and vegetables, breads and healthy grains, nuts, fats and dairy will help to achieve a healthy weight and lifestyle.

A Veggo’s Healthy Eating Plan

Below is a diet framework for someone wishing to maximise their vegetarian diet. It is a framework and gives structure and may not be suitable for certain levels of activity/exercise! If you are concerned about your diet or meeting your nutrients please feel free to email me- neat_graham@hotmail.com or visit an Accredited Practising Dietitian.

VARIETY IS THE KEY! Choose different coloured vegetables- this maximises the different vitamins you receive from these veggies, use lots of herbs and spices- make your meals exciting, tasty and interesting to eat, eat differently most days so you don’t get bored with your diet. If in doubt- try a daily multivitamin. You know what they say… “Variety is the spice of life!”

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

Dietitian Anita Graham outlines some healthy eating options for active individuals. Click on the pictures before to full them in full size.

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

• Piece of fruit
• 30g dried fruit- sultanas, apricots, apples, etc- Sunbeam have good portion controlled packs
• Tinned fruit or individual packs of tinned fruit i.e. peaches, pears
• 4 VitaWheats or 4 corn thins or 4 cruskits or 4 ryvitas or 1 row of sakatas with
• vegemite or
• jam or
• honey or
• peanut butter or
• 1 x slice of low fat cheese or
• philly cream cheese (individual packets- flavoured), Individual packs of French onion dip
• 1 x small Up and Go
• 1 x 200g tub of low fat yoghurt
• 1 x Le Rice
• 1/2C low fat custard
• 1 x paddle pop
• 1 x Skinny Cow ice-cream or sundae
• 1 x muesli bar
• Good choices- Carmen’s muesli bars, Arnolds farm muesli bars
• 1 x medium can of baked beans
• Homemade Smoothie-
• 1 x frozen banana (or frozen berries/ other fruit of choice), 1/3C oats, 2/3C low fat milk, 1TB honey
• 2 x weet bix and ½C low fat milk
• 1 x skinny latte/ cappuccino/ mocha
• 1 x peanut butter sandwich on wholegrain bread
• 1/2 C yoghurt with mixed frozen berries
• 1/3C oats made with water, 1TB honey
• 2 scoops low fat ice cream
• 30g mixed nuts
• Carrot sticks, celery sticks with 2 TB hummus or philly cream cheese or avocado mixed with minced garlic

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

In this article, Dietitian Anita Graham puts the spotlight on Aussie Bodies and their protein supplements. Below are her recommendations.

Aussie Bodies are a renowned company in the Nutrition circuit for the production of high quality, nutritionally sound products. Aussie Bodies products, particularly their protein shakes and bars are not only suitable for the elite athlete, but also the avid athlete who is lacking dietary protein in their diet or requiring additional protein due to high workload demands, to the average ‘Joe-Blow’ who wishes to improve their diet and is also well used in the hospital setting for particular patients.
Below is a brief description of some of their supplements. This is by no means a comprehensive list.

Aussie Bodies ‘Body Bulk’

‘Body Bulk’ is a supplement designed for those wanting to gain size. It is not only rich in protein, but rich in calories. Gains in muscle size can only be seen if there are more calories going in then there are being burnt! Be warned, if you do not want to put on weight, this is NOT the protein supplement for you.

Features:

• A whopping 944kJ/serve to assist with bulking (without milk)
• 26g protein per serve (without milk)
• Formulation of Advance Whey Protein, with NO soy derivatives increasing the amount of Branched Chain Amino Acids
• Flavours- Choc or vanilla

Use within 30mins post workout to assist with muscle repair, replete glycogen stores and provide your starved muscles with fuel to assist with muscle growth. Studies show that the 30mins after a workout is the OPTIMAL WINDOW to fuel muscles, any longer, its too late. Mix it with MILK!- Studies show the carbs in milk specifically increase the absorption of protein!

Aussie Bodies ‘Perfect Protein’

‘Perfect Protein’ is a product more designed for the female market or those watching their calories or weight. This is personally my favourite product on the market at the moment. I find it beneficial for assisting with muscle repair and recovery without the additional calories of ‘Body Bulk’, but I also find it helpful to increase my protein levels in my diet without having to have a daily 200g steak!

Features:

• A modest and conservative 637kJ/serve
• A whopping 28.9g protein per serve
• Formulation of Advance Whey Protein, with NO soy or milk derivatives
• Gluten Free for those who have sensitivities to gluten or are coeliac
• Flavours- choc and vanilla

Like ‘Body Bulk’ 30mins after a workout is the key time to fuel your muscles and assist with muscle recovery. My recipe- 1 serve of ‘Perfect Protein,’ 2/3C skim milk, 1/3C oats, 1 frozen banana or 1C frozen berries and 1TB honey- blend together and enjoy as a breakfast if you are watching your weight, or have as your post work-out snack.

Warning

If you are just starting to introduce Protein supplements in your diet, it may increase the amount of gas/bloating produced initially. This is a pretty common occurrence, but after a while your bowel should settle. If it is causing too much distress and is continuing after weeks of use, you need to find another supplement that suits you.

Protein supplements aren’t for everyone, so feel free to discuss with your doctor or nutritionist or me if you run into me at training before commencing.

Interested in nutrition and not sure of the answers? You may not be the only person! Feel free to contact me at neat_graham@hotmail.com

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

This month’s nutrition focus. from Dietitian Anita Graham, is on you and your kid’s lunchbox. Are you providing yourself with nutrient-rich, filling food or are you swamping your lunch boxes with high calorie, poor nutrient (empty calories) food and getting hungry 15 mines later?

Interested in nutrition and not sure of the answers? You may not be the only person. You can contact Anita Graham at neat_graham@hotmail.com if you have any dietary questions.

Anita Graham (Dietitian)

Anita Graham is a Dietitian and Exercise Physiologist.
Helping you to create healthy choices.

She is the Dietitian for VO2 Vitality and her office is based out of Bodi Dynamics – Princes Hwy, Bulli, across from the Heritage.
Ph: 0417 281 892
Email: neat_graham@hotmail.com

Her qualifications include:
Bachelor Science (Exercise Science and Nutrition)
Master Science (Exercise Rehabilitation and Nutrition & Dietetics) with Distinction

Do you normally feel sore after a training run or running event? And does that muscle soreness linger around for days preventing you from getting back into running?

Well Grant from RecoveryWork recently did the New York Marathon. He hasn’t been training for distances greater than 30km (18.6miles) prior to the race, but using his recovery technique, he was able to get back on his feet quickly and experienced no muscle soreness following the marathon.

Below is a video outlining the recovery technique he used. It consist of active recovery doing full squats, simple mobility exercises, static stretches and cold water immersion. Watch the video to learn more.

Try this effective recovery technique to train harder and stay injury free today!

Watch Video on YouTube

Your body’s natural reaction after such an effort is to do NOTHING – just collapse and recover! For me, doing an active recovery instead has proven to be the most successful method of recovering quickly and bouncing back to your best.

After my first marathon I took a week to even start walking normally. Using this really basic recovery protocol, I can now return to recreational running in just 2 days after finishing!

The key is to start active recovery within an hour of finishing. Now I know this sounds difficult for a lot of people, but starting out with something as simple as supported body squats – ¼ squats, ½ squats and then a full squat…..progressing to unsupported bodyweight squats – again ¼, ½ and full helps me bounce back quicker.

2 Hours after finishing I am able to do 2 sets of 10 full bodyweight squats.

I follow these up with a simple mobility exercise around my hips. This is to try and loosen up my lower back and hips and move more freely.

I do static stretching for my lower body and legs as a bare minimum…and if I’m really lucky and there’s water nearby I can jump in and do a cold water immersion session. This helps to keep inflammation from overuse to a minimum.

I’ve found this protocol very useful after running, but also after soccer, tennis or a hard personal training session of boxing and running intervals.

However you choose to recover, make sure its an active recovery and make sure you refuel your body properly.

Do you have a recovery method which works very well for you? Why not share it with everyone by writing it in the comments.

Grant is an accredited and internationally experienced Strength & Conditioning coach and Sports Massage Therapist and is a graduate of the University of Wollongong.

Edwin Kwan

How many times have we given up sleep just so we can go for a run. It’s hard, between work, studies, family and other commitments, there just isn’t enough hours in the day to do everything. Sleep usually ends up being the one suffering. We all know that not having enough sleep will affect our running performance, but did you know that even slight sleep deprivation can have effects on your running?

Research has shown that adequate sleep is needed to repair and refuel muscles between runs. The effects of sleep deprivation are cumulative, so even a small amount of sleep deprivation each night can add up to big problems over time. Studies have shown that as little as thirty cumulative hours of sleep deprivation can reduce cardiovascular performance of runners by more than 10 percent.

So if you need 8 hours of sleep each night but are only getting 7, you running may be compromised within a month!

Edwin Kwan

Time to Take Some Healthy Measures?

http://www.sesiahs.health.nsw.gov.au/Health_Promotion_Service/MeasureUp/index.asp

You’ve probably seen the ads on telly.

How do you Measure Up?

1 in 2 Australian adults is overweight. And, irrespective of your height or build, if your waistline is getting bigger it could mean you are at increased risk of chronic diseases like some cancers, heart disease and type 2 diabetes.

A simple measure to check if you are at risk is to measure your waistline. A waistline measurement* of over 80cm for women and over 94cm for men carries increased risk.

We are also encouraging people to eat healthy foods and to be active. Not only is it good for your health, it can reduce the risks. The sooner you start, the better you?ll feel.

* Measurements may vary depending on your ethnic background.

For more information and measures you can take to adopt a healthier lifestyle visit www.measureup.gov.au .

Measure Up and WIN!

South Eastern Sydney Illawarra Health want to help you Measure Up so we are giving you the chance to win one of 50 lifestyle packs! Each pack includes a Healthy Food Fast cookbook, a Heart Foundation Pedometer, a skipping rope, a soccer ball and a frisbee to help you on your way.

All you need to do is tell us in 50 words or less what steps you will take to adopt a healthier lifestyle to Measure Up.

Mail your entry to:
Measure Up Promotion
Locked Bag 9
Wollongong NSW 2500

Entries close 08/05/09.

More details available at http://www.sesiahs.health.nsw.gov.au/Health_Promotion_Service/MeasureUp/index.asp

Edwin Kwan

Most new runners at some time have an injury. Most injuries involve the lower limb, inparticular but not exclusively the knee, shin and feet. Other injuries can include the hip and lower back, but the 5 most common in runners are the following:

Patello-femoral joint pain (PFJP)

Patello-femoral joint pain (PFJP) or anterior knee pain affects 30% of all runners and is one of the top five problems presenting to runners. This is due to a multitude of factors which can be related to the running itself, or problems with the knee.

The patella bone itself and its surrounding tissues can cause problems in runners. Muscles can be unstable (mainly due to a muscle imbalance), the patella shape maybe abnormal, the alignment of the patella may be abnormal, damage to the surrounding static tissues around it (retinaculum), abnormal alignment of the leg and foot mis-alignment during running are just a few causes of PFJP.

All of the above could be problematic, but the running itself can also exacerbate the problems. Changes in training methods, being the most common, including a change in the frequency, duration, and intensity can flare up PFJP. Changes in shoe wear, camber, and timing of changes in training are other examples.

Symptoms normally are localized anterior knee pain, very rarely is pain felt at the back or sides of the knee.

Treatment options include rest, anti-inflammatory drugs, physiotherapy, joint injection, surgery and correction of the aggravating factor.

Iliotibial band syndrome (ITBS)

The ilitibial band is a muscle down the outer side of the leg and at times this band frictions on a piece of bone/fatpad just above the knee. Specifically, the outer knee pain affects runners 3-5cm above the knee itself. Again, there are several factors which could bring on this type of knee pain. This includes muscular imbalance, weakness of particular muscle groups, poor alignment of legs or an aggravating factor involving the running itself, such as changes in the running style or training.

The pain is normally sharp and worsens with continued running. At times, most runners have to stop because the pain is so sharp. This particular injury can also affect cyclists. Again, the constant bending and straightening of the knee causes frictions the ITB.

Treatment of ITBS normally involves rest and anti inflammatory drugs. Physiotherapy involves ultrasound treatment, strengthening of several different muscle groups, massage, stretching and mobilisations of the soft tissue. The other thing is to identify the trigger, which again is normally related to a change in the duration, frequency or intensity of the run. Again, change in show wear, camber, change in running routine should also be examined.

Achilles tendon injuries

The Achilles tendon is the powerhouse for runners and sprinters. It can account for up to 20% of all running injuries. It is the strongest tendon in the body, and a continuation of the calf muscle as it inserts in the back of the heel bone. Pain is normally located at the muscular-tendonal junction in most runners (the site at which the calf muscle itself converts into tendon which is normally half way down the back of the leg.

The tendon itself can have several types of injury, including the strain of tendon fibres itself, degeneration of the tendon fibers, inflammation of the sheath of the tendon, partial or full rupture of the tendon.

Causes of Achilles pain can again be multitude. Sometimes, the calf muscle itself maybe just tight or fatigued and give trouble. Again, a change in the type of running itself can trigger this problem. Other rarer causes should also be examined, such as nerve problems from the lower back and circulatory problems.

Treatment should consist of rest, anti inflammatory drugs, physiotherapy which may include stretching, massage, ultrasound or electrotherapy treatment, and strengthening exercises. Again, the trigger (if one) should be identified.

Shin Splints

Shin splints is a generic term for pain at the front of the shin. It actually encompasses a range of different problems that can occur at the shin bone itself, at the muscle interface, pressure build up within the muscle, nerve pain and circulatory problems.

The bone problems include stress fracture (which tends to be very localized) or inflammation of the tissue surrounding the bone (which normally affects the lower 1/3 of the shin). The muscular problems include inflammation of the tendons, a build up of pressure within the muscles (which can affect all the muscle groups at the front, side and back of the shin). Commonly, pain can either be localized to one specific point or generally over a diffuse area.

Shin pain also again triggered with the type of running or change in running which simply overloads the muscle or bone around the shin area. A change in duration, frequency, intensity, camber, shoe wear are just some of the potential triggers. Faulty biomechanics (the alignment of the legs and feet) should also be examined.

Treatment depends on what the actual cause is. Careful examination is required, with the potential of some scans to identify whether it is bone or muscular pressure.

Shin splints should not be ignored, as serious pathology can often lead to prolonged treatment and recovery.

Feet Pain

Pain around the feet is by far the most common complaint in runners. Common Feet pain in runners includes stress fractures of the Navicular bone (inside the arch of the foot), stress fractures of the metatarsal bones (2nd, 3rd metatarsal), plantar fasciitis (pain under arch and heel), and blisters.

Anyone of these can cause pain, normally located at the site of origin. Stress fractures normally give rise to pain during the run, and worsen as the run continues. The pain continues to a lesser extent until the next day, and then eases, until the run again.

Investigations for stress fracture may have to include a bone scan, as at times, a normal x ray may not pick it up. Stress fractures normally take up to six weeks to heal, but this doesn’t mean you can’t train. Non weight bearing exercises, such as swimming, cross training, cycling can help to maintain fitness.

Treatment depends on the problem, but once again, look for that trigger to ensure it doesn’t happen again.

In summary
Any injury lasting more than 3 weeks, or worsens with runs requires medical attention and as such, you should go and see a Physiotherapist or G.P, who has experience with runners. It’s important to see the right people, as injuries can be misdiagnosed at times, which leads to even longer recovery times.

Dr. Abrahams’s top tips for avoiding running injuries:

*Make slow and gradual changes when increasing your runs
*Ensure you alternate your training days
*Wear appropriate shoe wear
*Always listen to your body
*Make sure you stretch regular, not just before the run
*Drink plenty of fluids daily
*If in doubt, consult your Physiotherapist or doctor.

Dr Solomon Abrahams is owner of Anatomie Physiotherapy clinics and consults from 4 Wimpole Street, London.
He works and treats professional sports players and lectures at several Universities in London.
He can be contacted at http://www.quickrecovery.co.uk