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Evidence based sports performance & health based nutrition explained in an everyday way.
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I love learning. It exercises the brain, it taps into areas of you that you forgot about, it pushes you out of your comfort zone & helps you evolve. 2 years ago I had barely set foot in a gym. This origins of this story are deep & complex but on the upside I found I had a dormant sporty gene that needed to be explored. After a conversation with a friend, I decided to take some time to explore this new skill & the following week I had enrolled in @GalwayCC on L6 Sport Science & ITEC PT course. It was a busy but thoroughly enjoyable year, totally different from my science degrees, but I would highly recommend it. My brain and body were engaged, my creative juices were flowing, new skills were learned & my comfort zone was tested. Graduation was Tuesday. Make some time to grow & explore. Enjoy the process & never stop learning.
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Our bodies come in all shapes and sizes. Even if we disrespect them, they still allow us to run crazy distances, lift heavy weights, cycle up hills that look like they shouldn't be conqured, we can jump, swim and dance. Love life and enjoy the fantastic things your body is capable of not what it looks like on the outside.... Your body is a beautiful complex wonder.
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Don't forget clocks go forward one hour tonight! 🌞
Hashem Al-Ghaili
Maintaning a healthy weight is key to good health. Even being moderately over weight can put you at increased risk of a whole host of health issues. We sometimes are so focused on how we look on the outside that we forget whats going on inside. Here's a reminder of some of the health risks associated with obesity. #health #obesity #healthy #healthyweight #goodhealth #pronutrics
There may be a 3rd pillar of physical fitness beyond diet and exercise
You eat well and exercise but is there a 3rd cog in the wheel? Interesting read. We should be grand here in the West of Ireland! 😄
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In this morning's post I received an appointment for a health screen from a private screening company, to be held in a local hotel next month. It invited me to take a number of tests to check my health and would charge me 'just €149.00', a reduced rate no less, saving myself a whole €171.00! ... and better still there are no invasive procedures other than a small blood sample. Will I be taking up this offer? Absolutely NOT! Why? .... there are so many reasons why and they don't all fit in this post! Why are there so many health related scare tactics used in this invitation use to seduce me to try part me with my money? They remind you of illness's you don't have, but might get in the future. What do you do with that information when you get it? Are there risks associated with any of the tests? What are the qualifications of the staff carrying out and analysing the tests? Are they registered medical professionals trained to carry out these tests? ... What are some of the tests they are offering on this health screen? Well let's take a look at some of them... Body composition analyser: Including weight and height, this test is used as part of a anthropometric analysis. The body composition analyser otherwise known as the BIA or bioimediance test, is a simple test that uses an low voltage electric current to decipher the % of body fat and fat free weight, along with other information such as basal metabolic rate, total body water etc.. This is a useful information to have but you will find the same technology in your local pharmacy or gym and the information can cost as little as €1.00 or sometimes free if you are having a fitness test when you become a member of a gym. I use a medical grade one on my clinical and weight loss clients which is more accurate and specific to the task than those found in gyms and pharmacies. It's not a gold standard test, but done correctly using specific protocol it's a useful indicator for someone who's trying to lose weight correctly or keep their body fat in check for health or clinical reasons. Will it save your life ? Probably not. Blood pressure; Again this is a cost effective informative test as high blood pressure can put you at increased risk of heart disease. lt is one of the tests I use during a consultation but it can also can be done at your GP, gym, some pharmacies. ECG: an ECG will only tell you what your heart rhythm is like at the time of testing. If you have arrhythmia or other issues it's not necessarily going to show up at the time of testing. If you are worried about any possible symptoms that put you at risk, please speak to your pharmacist it GP for advice. Blood Tests - for general health markers, kidney function, liver function, cholesterol profile and diabetes. As a healthy individual, I get ALL of these tests done at least once a year, sometimes twice, and I would highly recommend you all doing so. This is a terrific opportunity to get multiple health checks done in one visit! It costs me about €40.00, and a registered nurse & phlebotomist extraordinaire takes my blood samples. Please note, for blood glucose you need to get these done FASTING. You cannot get true blood glucose readings from a non-fasting blood test. To avail of the chance to have numerous functions tested at the same time, ask your GP/nurse for a full fasting blood test that includes blood profile, kidney function, liver functions, thyroid function, cholesterol profile, & fasting blood sugars. None of these are expensive tests. Although they do provide valuable information for you to know, but if you need to discuss the results please do so with a registered medical professional such as your G.P. or registered health professional. They will be delighted you are taking a pro-active approach to your health. It is much easier to prevent a disease than cure a disease. So you take the responsibility. If you are asymptomatic & healthy have these tests carried out at least once a year, if you have a medical condition, do so under the guidance of your G.P. Make a commitment that the next time you are visiting your G.P, arrange an appointment for first thing in the morning and arrange to have your fasting bloods done, a blood pressure test and your weight taken. If you would like to know an estimate of your body fat, head into your local pharmacy and ask do they have a body analyser scales. Keep a record of your results and repeat on the same scales every 6 weeks. If you think you need help if your readings are high, again discuss with a registered health professional such as your pharmacist, registered nutritionist/dietician or G.P. This information will be a lot more motivating and valuable to your long term health goals. Know what your health numbers should be... blood pressure, your blood glucose, your LDL (bad cholesterol) and HDL (good cholesterol) , total cholesterol and cholesterol ratio. (see infographic on post). Keep a record of the results when you get them done each year or as recommended. You take charge of your health. Your G.P has your full medical history so discuss your health step measures with them. If you're healthy .... well done you, good work! Most of us can still continue to make little improvements to maintain good health. If there's something wrong at least with your G.P you are in the right place to start fixing it. It's not just someone who doesn't know you charging you large sum's of money to send you some numbers on a page that are only relevant for that moment. You take responsibility for your health. Your good lifestyle decisions provide your best health insurance. Take steps to at well, do exercise you enjoy, not smoke, limit alcohol consumption ... Take charge! You already have a medical professional team (G.P., pharmacist, etc.) that can help you but you have to make it your business to look after your health. Wishing health and happiness to you all. Rant over!
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Health hearty comfort food on a cold evening ... Chicken, bean, & vegetable casserole. #healthyfood, #goodgrub #health #casserole #pronutrics
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I'm heading to Dublin this weekend for my beautiful nieces first birthday. I'm sure there'll be the usually colourful goodies, pies, cakes etc. This is where you enjoy yourself by all means just choose wisely & don't fall for portion distortion that comes with celebratory beverages! Sometimes maths just explains it better than words ... Have a great weekend! 🌞🎉🍰🎊🍷🍡🍓 #babybirthday #pie #nerdfun #healthy #pronutrics
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Vitamin D "The Sunshine Vitamin" 🌞 - this fat soluable, hormone like vitamin controls calcium, is important for cell management, strong bones & teeth, has been linked with reducing cancer risk, psoriasis, rickets, depression, & osteomalisia. 10-15 minutes sun exposure without SPF will achieve your RDA, but with our Irish weather the more reliable source is supplementation. TOP TIP! Wash down your vitamin D supplement with some milk (Irish milk is a premium product from grass fed cows) as vitamin D & calcium work together! Anyone who has worked with me knows that food prioritises supplements when aiming to optimise nutritional status. Vitamin D is the one supplement I would recommend we all take on a daily basis especially here in Ireland in a daily dose of 10 micrograms. Please don't exceed the daily dose by taking other vitamin D containing supplements. You can eat foods containing vitamin D (oily fish, green veg, egg yolk, fortified foods) but not additional supplements. There is risk associated with too much vitamin D taken in supplemented form ... More is not better in this case! If in doubt ask your registered nutritionist, dietitian, doctor, or pharmacist for more information. 💛🌞💪
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Very enjoyable morning meeting folk & answering nutrition queries @bootswestport health and wellness event. Looks like this might be a regular thing so if you missed us this month, please come and catch up with us at the next health and wellness event in Boots Westport. #health #wellness #nutrition #sportsnutrition #boots #westport #pronutrics
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Wishing you and yours health and happiness for 2017. Enjoy the celebrations. Big love, Siobhan xx
British Dietetic Association
Nutrition terms can be a minefield ...
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