As a woman, athlete and sports nutritionist, it's not only important for me to understand my own nutrition and performance during the menstrual cycle, but also the science based research around this topic in order for me to apply it within my professional practice.
As women we tend to know when we're 'due on', we're a little bit moodier, want to eat everything in site and generally feel a bit 'bleurgh'.. although that might just be me! So what actually happens throughout our 28 day cycle?
We have 2 'phases' that we go through, the Follicular phase and the Luteal phase. The Follicular phase is the first 15 days of our cycle, including the period, and the Luteal phase is the 2nd half if you like, from day 16 to 28.
1-7 days – Period
8-13 days – Mid Follicular phase
14-15 days –Ovulation
16-28 days – Luteal phase
So what does this mean in terms of our Nutrition and our training/performances?
Each phase varies in the hormone balance, which can determine what type of fuel we use for exercise (Carbs...
Following the recent headline in the News that 'burnt toast and potatoes leads to cancer', people have been speculating whether or not these foods should be cut out of their diet.
The Food Standards Agency (FSA) started a campaign to make people aware of the potential cancerous risks to burnt toast and potatoes.. two pretty staple items in the UK's food diet, that we have been consuming for centuries. The reason being when any starchy food (potatoes, bread, root vegetables etc) are cooked at high temperatures, it turns them golden or brown in which the compound 'Acrylamide' naturally occurs. The intake of Acrylamide has as such been associated with cancer.
However the studies that have been conducted relating acrylamide to cancer have been predominantly conducted on rodents and the doses they are given have varied from 1,000-10,000 times the amount any human would be exposed to through dietary sources (I.e A lot of toast!) The evidence when conducted on humans has not yet...
The beginning of the year is always a time you say 'I'll eat healthier this year' or 'I'm going on a diet, I need to lose weight'.. but how long is it before you've gone back to your old ways? And then later down the line start a new 'diet'.
I've put together 5 tips on how to keep on track..
1. Stop calling it a 'diet'. The word automatically comes with negative connotations and you've mentally already said to yourself it's something that is going to be short term. Mentally tell yourself it's going to be a 'lifestyle change' and think about the positive outcome eating well is going to have on your overall health and well-being.
2. Don't count Calories! All calories are made up differently, and they are only a measure of how much 'energy' the food contains. Therefore something may be 'less calorific' but it isn't as energy dense, and may not be as nutritious for you as other food you could have chosen with the same 'calorie number'. Our bodies also treats all calories differently, high cal...
It's easy to not have enough time in the morning for a nutritious breakfast, or fancy something sweet that isn't filled with sugar! Well this Chia seed pudding is perfect to satisfy both of those criteria's! Make it the night before, or a few days before to give it sometime to set! My Top Tip: Make it in an empty peanut butter/jam jar!
- 200g Greek Yoghurt (My favourites are fage or skyr)
-100ml Almond Milk (Coconut milk will also work)
-2 teaspoons chia seedss
-1/2 teaspoon cinnamon
-Optional - Cacao or unsweetened cocoa powder (if you fancy a chocolatey one!)
-Small handful of berries
-Small handful of chopped nuts
-Mix Greek Yoghurt, almond milk and cinnamon in a blender until completely smooth