What is a balanced Diet?

Posted on March 26, 2025

What is a Balanced Diet?

A balanced diet is the foundation of good health and well-being. It ensures your body receives all the essential nutrients it needs to function optimally. But what exactly does a balanced diet involve, and how do you put it into practice in daily life? In this article, we explore the key components of a balanced diet, the importance of energy balance, and how diet and exercise work together to support a healthy lifestyle.

What Makes a Diet ‘Balanced’?

A balanced diet occurs when your daily intake includes the essential nutrients required to support your body’s needs. These nutrients support everything from muscle repair and immune function to energy levels and organ health. The main categories of essential nutrients are:

Carbohydrates
Proteins
Fats
Vitamins and Minerals
Fibre
Water

Carbohydrates, protein, and fats are referred to as macronutrients. These are needed in larger amounts and are the primary sources of energy for your body.

Understanding the Macronutrients

Carbohydrates:

These are your body’s preferred energy source. Found in foods like bread, rice, pasta, fruits, and vegetables, carbohydrates fuel your brain, muscles, and organs. Complex carbs like whole grains and legumes are especially beneficial due to their fibre content.

Protein:

Essential for muscle repair, growth, and immune function. Protein can be found in meat, fish, eggs, dairy, legumes, and plant-based sources like tofu and quinoa.

Fats:

Often misunderstood, healthy fats are vital for hormone production, brain health, and energy storage. Include unsaturated fats from sources such as nuts, seeds, avocados, and oily fish.

The Eatwell Guide: Your Visual Nutrition Reference

The UK government’s Eatwell Guide provides a simple and effective way to understand how to balance your plate. It recommends:

A large portion of fruits and vegetables
Wholegrain starchy carbohydrates
Moderate amounts of dairy or dairy alternatives
Lean sources of protein
Small amounts of unsaturated fats
Plenty of fluids (6–8 glasses of water daily)

Balance does not need to be achieved at every meal, but aiming for this distribution across the week supports overall nutritional health.

The Eatwell Guide

Energy Balance: Calories In vs Calories Out

One of the most crucial aspects of maintaining or achieving a healthy weight is understanding calorie balance:

Weight gain occurs when you consume more calories than you burn.
Weight loss occurs when you burn more calories than you consume.

Calories are burned in two primary ways:

Basal Metabolic Rate (BMR): The calories your body burns at rest to keep you alive (breathing, digestion, circulation).
Physical Activity: Movement throughout the day (both exercise and daily tasks).

Calorie Balance Chart

How to Calculate Your BMR

Your BMR depends on age, gender, weight, height, and overall health. Here are two common formulas:

Men: 66.47 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.755 x age in years)
Women: 655.1 + (9.563 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years)

Example: John is 30 years old. His BMR is approximately 1700 calories. He consumes 2100 calories daily. To enter a calorie deficit and promote weight loss, John adds a daily 60-minute walk, burning an extra 450 calories. This puts him into a sustainable deficit, leading to gradual weight loss.

How Diet Affects Weight

Highly processed and high-fat foods often contain significantly more calories than whole, nutrient-dense alternatives. A diet consistently high in saturated fat and low in nutrients can contribute to unwanted weight gain, especially when combined with low activity levels.

Processed foods = high in calories, low in nutritional value
Whole foods = nutrient-dense, naturally lower in calories

Fibre, Vitamins, Minerals, and Water

Fibre:

Supports digestion and helps keep you full. Found in whole grains, fruits, vegetables, legumes, and seeds.

Vitamins and Minerals:

Essential for immune health, bone strength, energy production, and more. Achieve this through a varied diet rich in colourful vegetables, fruit, nuts, seeds, and lean proteins.

Water:

Often overlooked, water is vital for every cellular function. Aim for at least 6–8 glasses per day, more if active or in hot weather.

Movement and Exercise

You don’t need to run marathons to burn calories. Your body burns energy even at rest, but activity increases your calorie output.

NEAT (Non-Exercise Activity Thermogenesis):

Low-intensity movements that still burn calories. Examples include:

Walking
Household chores
Gardening
Light movement throughout the day

Exercise:

Structured activity is a great way to support weight management and improve health:

Cardio: Walking, running, cycling, swimming
Strength Training: Weight lifting, resistance bands, bodyweight exercises
Pilates & Yoga: Improve flexibility, strength, and reduce stress
Sports: Football, hockey, tennis, etc.

Targeting Belly Fat: What You Need to Know

Many people want to reduce belly fat specifically. Unfortunately, spot reduction (targeting fat loss in one area) is a myth. Fat loss occurs across the entire body.

The best approach is:

Create a calorie deficit through diet and movement
Build a consistent exercise routine
Incorporate abdominal strengthening exercises like crunches, planks, and leg raises
Maintain sustainable habits over time

As your body fat percentage drops, so too will fat in the abdominal area, along with the rest of the body.

Key Takeaways for a Balanced Lifestyle

Balance your plate: Follow the Eatwell Guide for nutrient variety
Stay hydrated: Water is essential for all functions
Move more: Aim for a mix of NEAT and exercise
Track your intake: Awareness leads to better decisions
Prioritise whole foods: Less processed, more nutrients
Be consistent: Small changes over time lead to lasting results

A balanced diet isn’t about restriction or perfection. It’s about nourishing your body, making informed choices, and supporting your goals—whether that’s weight loss, muscle gain, or simply feeling better day-to-day. Focus on variety, moderation, and sustainability, and you’ll build habits that support health for life.

If you’re unsure where to start, consider speaking to a nutritionist, personal trainer, or health professional for personalised advice tailored to your goals.

Alternatively contact a member of our team and we can work with you on your nutrition, exercise and general wellbeing / recovery all in one place.

How Can I Lower My Cholesterol?

Posted on March 10, 2025

How Can I Lower My Cholesterol?

So, let’s be honest, High Cholesterol is pretty bad. We all know this, and everytime we speak to any medical practitioners, they will tell us what we know,it is a killer. High cholesterol is a common health issue that can increase the risk of other health concerns such as heart disease and various other cardiovascular problems. However, the good news is that cholesterol levels can be managed and even lowered through lifestyle changes, dietary adjustments, and, in some cases, medical intervention. This article will explore practical ways to reduce cholesterol levels and improve heart health.

Understanding Cholesterol

Cholesterol is a fatty substance found in the blood. It is essential for bodily functions such as hormone production and cell membrane formation. However, too much “bad” cholesterol (LDL) can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. On the other hand, “good” cholesterol (HDL) helps remove excess cholesterol from the bloodstream. The key to managing cholesterol is to lower LDL while increasing HDL.

Ways to Lower Cholesterol Naturally

1. Improve Your Diet

Your diet plays a crucial role in cholesterol management. Here are some dietary changes that can help:

Increase fiber intake – Foods high in soluble fiber, such as oats, beans, lentils, and fruits, help reduce LDL cholesterol.
Choose healthy fats – Replace saturated fats (found in processed foods and fatty meats) with healthy fats from sources like avocados, nuts, seeds, and olive oil.
Eat more omega-3 fatty acids – Fatty fish such as salmon, mackerel, and sardines can boost HDL cholesterol.
Limit processed foods and sugars – High sugar intake can contribute to cholesterol imbalances. Opt for whole, unprocessed foods instead.

2. Stay Active

Regular exercise can raise HDL (good cholesterol) and lower LDL (bad cholesterol). Aim for at least 150 minutes of moderate exercise per week, such as:

Brisk walking or jogging
Cycling or swimming
Strength training and resistance exercises

If you are unsure about what type of exercise is best for you then you can talk to a personal trainer.

3. Maintain a Healthy Weight

Excess weight can contribute to higher cholesterol levels. Losing even 5-10% of your body weight can significantly improve cholesterol levels and overall heart health.

4. Quit Smoking and Limit Alcohol

Smoking lowers good cholesterol and damages blood vessels, increasing the risk of heart disease. Quitting smoking can improve cholesterol levels within weeks.
Alcohol should be consumed in moderation. Excessive drinking can raise cholesterol and triglyceride levels.

5. Consider Supplements and Natural Remedies

Certain supplements have been shown to support cholesterol management, including:

Plant sterols and stanols – Found in fortified foods and some supplements, these can help lower LDL cholesterol.
Psyllium husk – A fiber supplement that can reduce cholesterol absorption.
Garlic extract and green tea extract – These have been linked to mild reductions in cholesterol levels.

6. Medication (If Necessary)

In some cases, lifestyle changes alone may not be enough. If your cholesterol levels remain high, your doctor may recommend statins or other cholesterol-lowering medications. Always consult with a healthcare professional before starting any medication.

Summary: How We Can Help

At Livewell Health, our team of expert nutritionists can help you create a personalised plan to lower your cholesterol. We offer:
✅ Phone consultations for quick advice and guidance.
✅ Video consultations for a more in-depth discussion about your diet and lifestyle.
✅ Bespoke nutrition plans tailored to your specific needs and goals.

Lowering your cholesterol doesn’t have to be a struggle. With the right plan, professional guidance, and support, you can take control of your heart health. Contact us today to book a consultation and start your journey toward better health!

Understanding Mitochondria and Their Role in Healthy Weight Loss

Posted on February 27, 2025

Understanding Mitochondria and Their Role in Healthy Weight Loss

Our team of nutritionists often encounter clients who are frustrated with their weight loss journey, despite diligent efforts with diet and exercise. One critical yet often overlooked factor in weight management is the role of the mitochondria – the powerhouses of our cells. These tiny organelles are not only responsible for energy production but play an essential role in regulating metabolism, fat burning, and overall health. Understanding how mitochondria impact weight loss can help you unlock the key to a sustainable and healthy weight management strategy.

What Are Mitochondria?

Mitochondria are specialised structures within our cells that convert the food we eat into usable energy in the form of ATP (adenosine triphosphate). These little organelles are found in nearly every cell of the body, with the highest concentrations in energy-demanding tissues like the muscles, liver, and brain. Not only do mitochondria produce energy, but they also regulate cellular processes such as signaling, cell division, and apoptosis (programmed cell death).

While mitochondria are crucial for life, their role in weight management is more complex than simply providing energy. The health of your mitochondria directly impacts your ability to burn fat and maintain a healthy weight.

Mitochondria and Metabolism

The health and number of your mitochondria play a direct role in how efficiently your body burns calories. When mitochondria are functioning optimally, they help regulate the body’s metabolic processes, ensuring energy from food is burned effectively rather than stored as fat. However, as we age or face certain lifestyle factors like poor nutrition, high stress, or lack of physical activity, the efficiency of mitochondria can decline.

This decline in mitochondrial function can slow down metabolism, making it harder to lose weight or even maintain a healthy weight. Essentially, when your mitochondria are sluggish, your body isn’t able to efficiently burn fat or convert food into energy, leading to fat accumulation and potential weight gain.

The Link Between Mitochondria and Fat Burning

Fat loss isn’t simply about eating fewer calories or burning more through exercise. It involves the complex interplay between your diet, hormones, and metabolism. Mitochondria play an essential role in the process of lipolysis, the breakdown of fat cells for energy. The healthier and more abundant your mitochondria, the more effectively your body can tap into stored fat and burn it for fuel, especially during physical activity.

In fact, studies suggest that individuals with higher mitochondrial density (i.e., more mitochondria in their cells) have a greater capacity to burn fat during exercise. This is one reason why consistent physical activity, particularly endurance and high-intensity workouts, can help promote fat loss by increasing mitochondrial biogenesis – the process by which new mitochondria are created.

How to Support Mitochondrial Health for Weight Loss

Nutritionists believe that optimal mitochondrial function is not just about exercise – it’s also about fueling your body with the right nutrients and making lifestyle adjustments that support mitochondrial health. Here are some strategies to enhance your mitochondrial function and support healthy weight loss:

1. Eat a Mitochondria-Boosting Diet

Certain nutrients are critical for the production and health of mitochondria. A diet rich in antioxidants, healthy fats, and quality proteins can support mitochondrial function:

– Antioxidants: Foods high in antioxidants such as berries, leafy greens, and colorful vegetables help protect mitochondria from oxidative stress. Oxidative stress, often caused by poor diet, environmental toxins, and physical inactivity, can damage mitochondria and impair their function.

– Healthy Fats: Mitochondria rely on healthy fats (e.g., omega-3 fatty acids) for energy production. Incorporating sources like fatty fish, flaxseeds, chia seeds, and walnuts into your diet supports mitochondrial health and enhances fat-burning ability.

– Coenzyme Q10 (CoQ10): This compound plays a crucial role in energy production in the mitochondria. Foods such as organ meats, fatty fish, spinach, and broccoli provide CoQ10, or you may consider supplementation after consulting with a healthcare provider.

– B Vitamins: These vitamins, particularly B1, B2, B3, and B5, are involved in energy production within mitochondria. Foods like eggs, legumes, and whole grains are excellent sources of B vitamins.

2. Exercise Regularly

Exercise, especially aerobic and high-intensity interval training (HIIT), is one of the most effective ways to boost mitochondrial function. Regular physical activity increases mitochondrial density in muscle cells, making them more efficient at burning fat. Additionally, endurance exercise like walking, cycling, or running improves the efficiency of existing mitochondria, helping the body use stored fat as fuel during workouts.

3. Prioritise Sleep and Stress Management

Poor sleep and chronic stress can harm mitochondrial function. When you’re stressed or sleep-deprived, your body produces excess cortisol, a stress hormone that can impair mitochondrial health. Prioritising sleep hygiene, managing stress through mindfulness practices, yoga, or meditation, and ensuring you’re getting sufficient rest each night can help keep your mitochondria functioning optimally.

4. Consider Intermittent Fasting

Intermittent fasting (IF) is another strategy that can benefit mitochondrial function. Research suggests that periods of fasting can trigger a process called autophagy, where the body clears out damaged cells and regenerates healthy ones. This process supports mitochondrial health and can improve fat-burning capacity. Before starting any fasting regimen, it’s essential to consult with a healthcare provider to ensure it’s appropriate for your body’s needs.

5. Avoid Toxins and Environmental Pollutants

Environmental toxins, such as pollutants, heavy metals, and chemicals found in processed foods or household products, can lead to mitochondrial dysfunction. Reducing exposure to harmful chemicals by choosing organic produce, using natural cleaning products, and minimising plastic use can help protect mitochondrial health.

Conclusion

The mitochondria are not only essential for life but also play a pivotal role in how your body manages energy, burns fat, and maintains a healthy weight. Optimising mitochondrial function through a nutrient-rich diet, regular exercise, stress management, and lifestyle adjustments can greatly enhance your ability to lose weight and keep it off in a sustainable and healthy way.

At LiveWell we always stress that weight loss is not just about reducing calorie intake or following the latest fad diet – it’s about nurturing the systems within the body that drive fat burning and metabolism. By focusing on mitochondrial health, we can unlock the body’s natural ability to achieve and maintain a healthy weight.

For more information please contact us today and our team of nutritionists can help you put together an effective strategy for you and your lifestyle.

Fibre and Bowel Cancer: A Nutritional Therapists Perspective

Posted on December 31, 2024

Fibre and Bowel Cancer: A Nutritional Therapists Perspective

As a nutritionist, one of the most common questions I get asked is about the role of diet in cancer prevention, particularly bowel (or colorectal) cancer. Among the many dietary factors that can influence the risk of developing this type of cancer, fibre stands out as one of the most significant. Increasing evidence suggests that dietary fibre plays a key role in lowering the risk of bowel cancer. In this article, I’ll discuss how fibre works to protect the bowel, the types of fibre to focus on, and practical tips for increasing fibre intake.

What is Fibre and How Does It Work?

Fibre is the indigestible part of plant foods that passes through the digestive system largely intact. It is found in fruits, vegetables, whole grains, legumes, and nuts. While we often think of fibre as something that helps with digestion and keeps things “moving,” its benefits extend well beyond simple bowel regularity.

There are two main types of dietary fibre:

– Soluble Fibre: This type of fibre dissolves in water to form a gel-like substance. It helps regulate blood sugar and can lower cholesterol levels. Foods high in soluble fibre include oats, beans, lentils, apples, and carrots.

– Insoluble Fibre: This type of fibre does not dissolve in water. It adds bulk to stool and helps move waste through the digestive tract, preventing constipation. Whole grains, seeds, nuts, and vegetables such as cauliflower and green beans are good sources of insoluble fibre.

Both types of fibre are important for gut health, but when it comes to reducing the risk of bowel cancer, insoluble fibre is particularly beneficial.

The Link Between Fibre and Bowel Cancer

Bowel cancer, also known as colorectal cancer, is one of the most common cancers worldwide. The exact cause of bowel cancer is still not fully understood, but it is thought to develop due to a combination of genetic, environmental, and lifestyle factors. Among these factors, diet plays a key role, and fibre intake is one of the most studied.

Mechanisms of Protection

1. Increased Stool Bulk and Faster Transit Time

Insoluble fibre helps to bulk up stools and speed up their passage through the colon. This shorter transit time means the colon is exposed to potentially harmful substances for a shorter period, reducing the risk of damage to cells in the bowel lining. Prolonged exposure to waste products, particularly carcinogenic substances produced during the digestion of red or processed meats, can increase the risk of cancer.

2. Fermentation and Production of Short-Chain Fatty Acids (SCFAs)

When fibre, particularly soluble fibre, reaches the colon, it is fermented by gut bacteria. This fermentation produces short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory and anti-cancer properties. Butyrate, in particular, has been shown to promote the health of the cells lining the colon, stimulate cell repair, and even induce cancer cell death in some cases.

3. Improved Gut Microbiota

A high-fibre diet encourages a healthy balance of gut bacteria. A diverse and well-balanced microbiome is thought to play a protective role in reducing inflammation and preventing the development of diseases, including colorectal cancer. Fibre-rich foods support the growth of beneficial bacteria that can outcompete harmful bacteria, reducing the overall risk of gut-related diseases.

4. Detoxification

Fibre helps to bind and remove toxins and carcinogens from the body. In particular, insoluble fibre can bind to bile acids in the colon, reducing the reabsorption of these substances, which have been linked to increased cancer risk when they accumulate over time.

Research on Fibre and Colorectal Cancer

Numerous studies have demonstrated the protective effect of fibre against bowel cancer. According to the World Health Organization (WHO) and the American Institute for Cancer Research (AICR), individuals who consume a high-fibre diet have a significantly lower risk of colorectal cancer compared to those who consume less fibre.

The European Prospective Investigation into Cancer and Nutrition (EPIC) study, which followed over half a million participants, found that each additional 10 grams of fibre consumed per day was associated with a 10-12% reduction in the risk of colorectal cancer. A systematic review published in *The Lancet* also concluded that higher fibre intake, particularly from whole grains, fruits, and vegetables, is inversely associated with the risk of colon cancer.

However, it’s important to note that not all types of fibre have the same impact. The greatest protective effects have been observed from fibre found in whole plant foods, particularly fruits, vegetables, and whole grains, rather than processed or refined fibre supplements.

Practical Tips for Increasing Fibre Intake

If you’re looking to boost your fibre intake and lower your risk of bowel cancer, here are some simple, nutritionist-approved tips:

1. Choose Whole Grains

Switch to whole grain varieties of bread, pasta, rice, and cereal. Foods like quinoa, brown rice, barley, and oats are excellent sources of fibre. Whole grains retain the bran and germ, which contain the bulk of the fibre.

2. Eat More Vegetables and Fruits

Aim for a variety of colourful vegetables and fruits in every meal. Aim for at least five servings a day. Choose fibrous options like broccoli, spinach, carrots, apples, pears, and berries. The skins of fruits and vegetables are rich in fibre, so try to eat them unpeeled where possible.

3. Incorporate Legumes and Pulses

Beans, lentils, chickpeas, and peas are not only high in fibre but also provide a great source of plant-based protein. Try adding them to soups, salads, and casseroles or making bean dips like hummus.

4. Snack on Nuts and Seeds

Almonds, walnuts, chia seeds, and flaxseeds are excellent sources of fibre. Keep a small portion on hand for an easy, fibre-rich snack.

5. Gradually Increase Fibre Intake

If you’re not used to eating a lot of fibre, it’s important to increase your intake gradually to avoid digestive discomfort. Be sure to drink plenty of water to help fibre move smoothly through the digestive system.

6. Limit Processed Foods

Processed and refined foods, such as white bread, sugary snacks, and packaged meals, are low in fibre and can contribute to bowel problems. Opt for whole, unprocessed foods whenever possible.

Conclusion

Fibre plays a critical role in maintaining a healthy bowel and reducing the risk of bowel cancer. By incorporating a variety of fibre-rich foods into your diet, you not only improve digestive health but also help protect yourself from a range of chronic diseases, including colorectal cancer. Whether through soluble or insoluble fibre, the protective benefits are clear, and with small changes to your eating habits, you can significantly lower your cancer risk while enjoying a diverse, balanced diet.

As a nutritionist, I always encourage clients to think of food as medicine. A diet rich in whole foods, especially fibre-rich fruits, vegetables, and whole grains, provides the body with the tools it needs to reduce the risk of disease and promote long-term health.

If you are interested in discussing your nutritional requirements with one of our highly qualified nutritionists then please contact us today or make a booking online.

Article written by Valentina Willats, checked and posted by Steven Hartill.

Should I Cold Plunge Before or After a Workout?

Posted on September 8, 2024

Should I Cold Plunge Before or After a Workout?

Cold water immersion, often referred to as a “cold plunge,” has grown in popularity, with many athletes and fitness enthusiasts embracing it for its numerous health benefits. Known for its potential to reduce muscle soreness, boost mental health, and improve factors such as blood pressure and body fat levels, cold plunging is often hailed as a powerful recovery tool. But when should you incorporate a cold plunge into your workout routine—before or after exercise?

The Benefits of Cold Water Therapy

Cold water therapy offers several benefits, especially in the realm of sports and recovery. Athletes commonly use it to reduce muscle damage and delayed onset muscle soreness (DOMS) after intense workouts. The cold temperature constricts blood vessels and reduces inflammation, helping muscles recover faster by flushing out waste products such as lactic acid.

Beyond physical recovery, cold plunging has also been shown to support mental health. The shock of cold water can trigger the release of endorphins and adrenaline, which can reduce stress and improve mood. Regular cold immersion may also help regulate blood pressure, improve circulation, and even reduce body fat.

Cold Plunging After a Workout: A Double-Edged Sword

Given these benefits, it might seem like a no-brainer to hop into a cold plunge after every workout to speed up recovery. However, the science behind cold plunging post-workout suggests a more nuanced approach.

While cold plunging reduces muscle inflammation and soreness, it can also interfere with a crucial aspect of strength training—muscle growth. During exercise, muscle fibers undergo microscopic damage, and the body’s inflammatory response triggers the healing process. This inflammation is necessary for muscle repair and growth, known as hypertrophy.

When you cold plunge immediately after a workout, you reduce the inflammation needed for this process, which could slow down muscle growth. Studies show that while athletes who regularly use cold plunges still see muscle growth, the gains are not as significant compared to those who avoid cold plunging after strength training.

Cold Plunging Before a Workout

Cold plunging before a workout can offer a different set of benefits. Some people find that a quick cold plunge before exercising improves alertness, sharpens focus, and provides an energy boost. The cold water can wake up the nervous system, making you feel more refreshed and ready to tackle your workout.

However, there are potential downsides to cold plunging before exercise. The body’s muscles may stiffen after exposure to cold temperatures, potentially reducing flexibility and mobility. If your workout requires a lot of dynamic movements, or if you’re lifting heavy weights, a pre-workout cold plunge might not be the best option as it could limit your range of motion or even increase the risk of injury.

So, Should You Cold Plunge Before or After?

The answer depends on your fitness goals and current needs:

For muscle growth and strength: If your primary goal is to build muscle, avoid cold plunging right after workouts. The reduction in inflammation could hinder the hypertrophic process and slow down your muscle gains.
For fast recovery: If you’re preparing for a sports tournament, race, or multiple events in a short time, cold plunging after workouts can speed up recovery, reduce soreness, and help you perform at your best in a short time frame.
For mental and physical refreshment: A cold plunge before a workout may provide an energising boost and improve mental focus, making it a good option for those seeking a fresh start to their exercise routine.

Conclusion

Cold plunges offer numerous benefits, but timing is key. If muscle growth is your primary goal, save your cold plunges for non-training days or use them strategically to enhance recovery between competitive events. Always listen to your body and consider your unique fitness goals before incorporating cold water therapy into your routine. And, if you have underlying health conditions, consult your doctor before starting any form of cold immersion therapy.

For further help with your training, and or recovery contact our amazing Sports Therapists and Personal Trainers at 0330 043 2501, info@livewellhealth.co.uk or contact us through our website.

Preparing Your Body for a Marathon

Posted on August 23, 2024

Preparing Your Body for a Marathon: Mobility, Flexibility, and Strength

Running a marathon is a significant challenge that requires more than just building up mileage. While cardiovascular endurance is crucial, preparing your body through mobility, flexibility, and strength training is just as important. A well-rounded training plan that includes these elements can help prevent injuries, improve performance, and ensure you reach the finish line feeling strong. Here’s how to physically prepare your body for the demands of a marathon.

Mobility: The Foundation of Efficient Movement

Dynamic Warm-Ups

Before every run, it’s essential to perform a dynamic warm-up to increase your range of motion, activate muscles, and prepare your joints for the repetitive impact of running. Dynamic stretches improve mobility by actively moving your joints through their full range of motion.

Effective Dynamic Warm-Up Exercises:

Leg Swings: Forward and sideways leg swings help open up the hips and prepare the legs for running.
Walking Lunges: This exercise stretches the hip flexors while activating the glutes and quads.
High Knees: High knees increase hip mobility and engage the core, ensuring your body is ready for the run.

Joint Mobility Exercises

Maintaining joint mobility is crucial for runners, especially in the hips, ankles, and thoracic spine. Regularly incorporating mobility exercises into your routine helps improve stride efficiency and reduces the risk of injury.

Key Mobility Exercises:

Hip Circles: Perform hip circles to improve hip flexibility and mobility, which is vital for a smooth running gait.
Ankle Circles: Keep your ankles mobile and strong by regularly performing ankle circles and calf stretches.
Thoracic Spine Rotations: To avoid stiffness in the upper body, include thoracic spine rotations to maintain a good posture during long runs.

Flexibility: Enhancing Range of Motion

Post-Run Static Stretching

Flexibility plays a vital role in running performance and injury prevention. While dynamic stretching is ideal for warming up, static stretching should be done post-run when the muscles are warm. This helps to lengthen the muscles, improve flexibility, and reduce post-run stiffness.

Key Static Stretches for Runners:

Hamstring Stretch: Gently stretch the hamstrings to maintain flexibility and prevent tightness in the back of the legs.
Quadriceps Stretch: Stretch the front of the thighs to counteract the shortening of these muscles during running.
Calf Stretch: Calves bear much of the running impact, so it’s essential to stretch them regularly to avoid tightness and injury.
Hip Flexor Stretch: Since tight hip flexors can alter your running form, stretching this area post-run is critical.

Incorporating Yoga or Pilates

Adding yoga or Pilates to your routine once or twice a week can greatly enhance flexibility and core strength. These practices help to lengthen muscles, improve body awareness, and release tension, all of which contribute to better running form and reduced injury risk.

Strength: Building a Strong Foundation

Core Strength

A strong core is essential for maintaining proper running form, especially during the later stages of a marathon when fatigue sets in. Core exercises stabilise the pelvis, reduce the risk of lower back pain, and improve overall efficiency.

Effective Core Exercises:

Planks: Planks engage the entire core, improving stability and endurance.
Russian Twists: This exercise targets the obliques, which help stabilise the torso during running.
Bird Dogs: Bird dogs enhance core stability while also strengthening the lower back and glutes.

Lower Body Strength

Strengthening the lower body is crucial for marathon runners to generate power, maintain a strong stride, and prevent injuries. A well-rounded lower body routine focuses on the quads, hamstrings, glutes, and calves.

Key Lower Body Strength Exercises:

Squats: Squats are a fundamental exercise that builds strength in the quads, glutes, and hamstrings, essential for uphill running and sprinting.
Lunges: Lunges improve unilateral leg strength, balance, and hip mobility.
Calf Raises: Strengthening the calves helps prevent Achilles tendonitis and shin splints, common issues among runners.

Upper Body Strength

Although running primarily uses the lower body, a strong upper body is necessary for maintaining good posture and an efficient arm swing, which drives your momentum.

Upper Body Exercises for Runners:

Push-Ups: Push-ups strengthen the chest, shoulders, and triceps, which support arm movement.
Dumbbell Rows: Rows target the upper back and improve posture, helping to prevent slouching during long runs.
Shoulder Presses: This exercise strengthens the shoulders, which are key to maintaining a relaxed yet powerful arm swing.

Integrating Mobility, Flexibility, and Strength into Your Training

To ensure these elements are incorporated effectively into your marathon training, follow these guidelines:

Schedule Mobility and Dynamic Warm-Ups Before Each Run: Spend at least 10-15 minutes on mobility and dynamic stretching before every run.
Include Strength Training 2-3 Times Per Week: Dedicate 30-45 minutes, two to three times a week, to core, lower body, and upper body strength training.
Prioritise Flexibility After Every Run: Finish each run with 5-10 minutes of static stretching to enhance flexibility and prevent muscle tightness.
Cross-Train with Yoga or Pilates Weekly: Aim to do yoga or Pilates at least once a week for comprehensive flexibility and core strength.

Conclusion

Training for a marathon involves more than just running. By incorporating mobility, flexibility, and strength training into your routine, you build a resilient body that can handle the demands of long-distance running. These elements not only help you run faster and more efficiently but also protect you from injuries, ensuring you reach race day at your best.

If your looking into a marathon, you may need nutrition support and our article on Sports Nutrition: Fueling Your Marathon may help.

If you require help with your training regime then our personal trainers and strength and condition coaches can help.

Sports Nutrition: Fueling Your Marathon

Posted on August 23, 2024

Sports Nutrition: Fueling Your Marathon

Carbohydrate Loading

Carbohydrates are your body’s primary source of energy during endurance activities like marathon running. In the days leading up to your race or long run, focus on increasing your carbohydrate intake to maximise your glycogen stores. This process, known as “carb-loading,” ensures that you have enough energy to sustain you through the marathon.

Carbohydrate Sources:

Whole grains (brown rice, oats, quinoa)
Pasta, bread, and potatoes
Fruits such as bananas, apples, and oranges
Vegetables like sweet potatoes, carrots, and leafy greens

Pre-Run Meal Timing

Your pre-run meal should be consumed 2-4 hours before your run to allow for proper digestion. This meal should be high in carbohydrates, moderate in protein, and low in fat and fibre to avoid gastrointestinal discomfort.

Sample Pre-Run Meal:

A bowl of oatmeal topped with a banana, honey, and a handful of almonds
A turkey sandwich on whole grain bread with a piece of fruit
A sweet potato with a side of grilled chicken and steamed broccoli

Pre-Run Snacks

If your race or long run is scheduled early in the morning, or if you need a quick energy boost, consider a small, easily digestible snack 30-60 minutes before starting. Keep it light and rich in simple carbohydrates.

Quick Pre-Run Snacks:

A banana or apple with peanut butter
A slice of toast with jam
An energy bar or gel designed for endurance athletes

Hydration

Proper hydration is crucial for maintaining performance and preventing dehydration. Drink water throughout the day leading up to your run, but avoid excessive fluid intake immediately before running to prevent a bloated feeling.

Hydration Tips:

Drink 16-20 ounces of water 2-3 hours before running.
Consume 8-10 ounces of water 30 minutes before starting your run.
Consider an electrolyte drink if you tend to sweat heavily or are running in hot conditions.

Post-Run Nutrition: Refuelling and Recovery

The 30-Minute Window

The first 30 minutes after your run is a critical window for recovery. During this time, your muscles are most receptive to replenishing glycogen stores and repairing tissue. Aim to consume a snack or meal with a 3:1 or 4:1 ratio of carbohydrates to protein.

Post-Run Snack Ideas:

A smoothie with banana, berries, spinach, protein powder, and almond milk
A whole-grain bagel with peanut butter and a glass of chocolate milk
Greek yogurt with honey and granola

Protein for Muscle Repair

Protein is essential for repairing the muscle fibers that are broken down during your run. Incorporate high-quality protein sources into your post-run meal to aid recovery and reduce muscle soreness.

High-Protein Foods:

Lean meats (chicken, turkey, lean beef)
Fish (salmon, tuna)
Eggs
Legumes (beans, lentils)
Dairy products (milk, yogurt, cheese)
Plant-based protein sources (tofu, tempeh, quinoa)

Rehydration

After your run, it’s important to replace the fluids lost through sweat. Water is often sufficient for shorter runs, but for longer distances or hot weather, you may need an electrolyte drink to replenish sodium, potassium, and other essential minerals.

Rehydration Tips:

Drink at least 16-24 ounces of water for every pound of body weight lost during the run.
Include an electrolyte drink if your run was particularly long or intense.

Replenish Glycogen Stores

In addition to protein, focus on replenishing your glycogen stores with carbohydrate-rich foods. A balanced post-run meal should contain both carbohydrates and protein to ensure a full recovery.

Post-Run Meal Ideas:

Grilled chicken with quinoa and roasted vegetables
A turkey and avocado wrap with a side of sweet potato fries
Salmon with brown rice and steamed asparagus

Anti-Inflammatory Foods

To further support recovery, include anti-inflammatory foods in your diet. These foods help reduce muscle inflammation and promote faster healing.

Anti-Inflammatory Foods:

Berries (blueberries, strawberries)
Leafy greens (spinach, kale)
Fatty fish (salmon, mackerel)
Nuts and seeds (almonds, chia seeds)
Turmeric and ginger

In Conclusion

For marathon runners, nutrition plays a vital role in performance and recovery. By properly fueling your body before a run and ensuring optimal recovery afterward, you can improve endurance, prevent injuries, and feel stronger throughout your training and on race day. Remember, every runner’s nutritional needs are different, so it’s important to experiment during training to find what works best for you.

If you’re planning on running multiple marathons Back-to-Back what else should you consider?

Taking on the challenge of running multiple marathons back-to-back requires not only physical endurance but also a well-thought-out nutrition plan that supports sustained energy, optimal recovery, and overall health. When you’re running consecutive marathons, your body’s demands increase significantly, and proper fueling becomes even more critical. Here’s how to adjust your nutrition strategy for such an intense endeavour:

1. Prioritise Recovery Nutrition

After each marathon, your immediate focus should be on rapid recovery. The 30-minute window post-race is crucial for replenishing glycogen stores, repairing muscle tissue, and rehydrating. However, when running multiple marathons, it’s essential to continue refuelling throughout the day.

Recovery Plan:

Carbohydrate-Rich Meals: Ensure every meal includes complex carbohydrates like whole grains, sweet potatoes, or pasta to rebuild energy stores.
Frequent Protein Intake: Consume protein every few hours to support ongoing muscle repair. Include lean meats, eggs, dairy, or plant-based proteins in your snacks and meals.
Hydration: Stay vigilant about hydration. In addition to water, consider electrolyte drinks to replace lost minerals.

2. Maintain High Energy Availability

Running back-to-back marathons requires maintaining high energy levels across multiple days. Eating enough calories to meet your energy needs is crucial, and you may need to increase your intake of both carbohydrates and fats.

Energy-Boosting Tips:

Increase Caloric Intake: You may need to consume more calories than usual, so focus on nutrient-dense foods that provide sustained energy, such as nuts, avocados, and whole grains.
Snacking: Keep energy bars, fruit, and nuts on hand to eat between meals and throughout the day. This will help keep your energy levels stable.
Carb-Loading Between Races: Continue carb-loading between marathons to ensure your glycogen stores are fully replenished each day.

3. Focus on Gut Health

Digestive comfort is key when running multiple marathons, as your gastrointestinal system is under additional stress. Include foods that are easy to digest and support gut health.

Gut-Friendly Foods:

Low-Fibre Carbs: Opt for lower-fibre carbohydrate sources like white rice, pasta, or bananas close to race time to avoid gastrointestinal distress.
Probiotics: Incorporate probiotic-rich foods like yoghourt or kefir to support digestion and nutrient absorption.
Small, Frequent Meals: Eating smaller, more frequent meals can prevent bloating and ensure your digestive system isn’t overloaded.

4. Listen to Your Body

During a multi-marathon challenge, your body’s needs may change daily. Listen to your hunger cues, adjust portion sizes based on how you feel, and prioritise foods that your body craves. Flexibility and attention to your body’s signals are key to sustaining energy and performance across consecutive races.

Final Thought

Running multiple marathons in succession is an extraordinary challenge that demands not only physical endurance ( see our article on Preparing your body for a marathon) but also meticulous nutritional planning. By focusing on recovery, maintaining high energy availability, supporting gut health, and being attentive to your body’s needs, you can optimise your performance and complete your challenge in peak condition. Our team of highly qualified nutrition specialists not only help with domestic clients but are also specialist in sports nutrition. If you are taking part in sports whether it be a marathon, 10k, 5k or even a football tornament, we can help.

The Perfect Squat

Posted on July 1, 2024

The Perfect Squat

Anyone can squat. Anyone. There’s no preparation required and it’s an exercise that our bodies can naturally do – ever crouched to the lower parts of a bookshelf? Bent down to pick something up? Those both use the same muscles as squats do, except that they’re just part of our everyday life and so don’t work your body in the same way as specific warm-up squats do.

Considering we probably do multiple squatting variants every day, you’d think that it’d be easy to do one correctly on demand, or when needed. Well, you thought wrong. (Sorry.)

There’s a lot of debate about ‘the perfect squat’, and it is talked about as if it’s a mythical creature or a rarity that we can only hope to achieve. As a full-body fitness staple that works not only your glutes and quads, but your hips, hamstrings and core too, it’s important to perfect this go-to move in order to stop wasting your workouts and get the most out of your exercise. So, how do you perfect the correct squat?

To begin, you’ll need to perfect the basic ‘body weight squat’ – after all, you couldn’t decorate a cake without baking one in the first place (unless you intend to eat it straight away, in which case it will be well-deserved after these squats). Workout techniques are no different; you need to properly establish a foundation before you can begin to build on it to avoid injuries and strains.

Start in a neutral position, with your feet a little wider than shoulder-width apart, and keep your legs firm and straight without locking your knees into place. Roll your shoulders back, as hunching over or bending will put too much strain on your lower back.
With your palms facing down, extend your arms out as straight as you can get them and keep them parallel with the ground.
Inhale, and bring your hips backwards as you bend your knees down into the squat. As your hips and pelvis start to move back, keep your shoulders upright and your back straight, and your head facing forward. This will ensure that your spine stays in a neutral position.
Go as low and deep as your flexibility allows; try and get your hips to sink past your knees, if you can.
Keeping your body weight in your heels, push yourself back up into your neutral standing position as if you’re about to spring off the floor (but without your feet leaving the ground, obviously).

Your basic-yet-perfect correct squat, detailed there in five easy-to-follow steps. These are great to use anywhere and to warm-up before any workout, or even as just a low-intensity form of exercise. Beginners shouldn’t add any extra weight, but once you’ve got the hang of the basic squat, you can start to incorporate some equipment into them for a more effective workout. Try holding a medicine ball/kettle bell/dumbbell to your chest and drop your elbows between your knees as you lower yourself into a squat – this would be great for those who cannot achieve deeper squats as lowering yourself and pushing your hips out back isn’t required.

After doing all those squats day after day – because now that you know the proper technique, there’s really no excuse for you to not be smugly squatting in front of the mirrors at the gym – you may find that you ache a little. That’s normal and shows that you’re making progress in strengthening your core, building up your balance and coordination, and improving your overall fitness levels. If you want to know more about correct technique or would like professional advice from one of our personal trainers then please get in touch. Furthermore, if you are including squats into your regime and they are causing you some aches and pains, then we can help there too with our specialist sports massage service. For more information on how these types of massage could help you, contact us on 07939 212 739 or drop us an email at info@livewellhealth.co.uk

Calculating Calories and Macronutrients

Posted on July 1, 2024

A calorie is a unit of energy that acts as a source of fuel for the body, to perform its daily functions. Calories are then broken down into three main macronutrients: carbohydrates (CHO), protein, and fats, which provides functions that are essential for energy production, alongside protecting vital organs, muscle, and skeletal functioning, and facilitating the immune and nervous system. The Government Dietary Recommendations advises that males and females should consume 2500 kcal or 2000 kcal/day. However, measuring the gold standard total energy expenditure (TEE), is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised.

Carbohydrate

Carbohydrates are sugar molecules that are broken down by the digestive system into glucose, which is the main energy source for the body, and functioning for vital organs such as the brain. Glucose can be made out of necessity from proteins using gluconeogenesis. Carbohydrates are divided into two, determined by the food’s chemical structure and how quickly the body can digest it.

Simple CHO- short-lasting elevation in energy, however, are broken down quickly for energy or glucose. For example, fruits, milk, and breakfast cereal.
Complex CHO- long-lasting elevation in energy, and take longer to digest due to containing longer chains of sugar molecules, taking longer to break down. For example, starches (pasta, bread, rice, beans, potatoes).

Protein

Essential for growth, build, and repairing tissues, while protecting muscle mass. Protein contains two types of amino acids: non-essential and essential, in which essential amino acids are required through diet, which can be found in foods such as meat, poultry, milk, or other types of animal by-product. Plant protein sources such as beans, lentils, nuts also contain essential amino acids.

Fat

Provides an essential function, acting as a long-term source of energy, whilst insulating and protecting the vital organs, and absorbing vital micronutrients. For athletes, fat intake is critical for controlling cholesterol and blood pressure during exercise. Despite the controversy of fats and the earlier assumptions that reducing total fat intake (< 30% of energy) would improve metabolic health and risks of cardiovascular disease and cancer, polyunsaturated fats provide the essential functions.

Trans fat- should be avoided, as most trans fat comes from hydrogenating or adding hydrogen molecules to unsaturated fats. Examples., fried foods, margarine, doughs.

Saturated fat (< 10 % of daily calories)- too much saturated fat in diet can increase LDL cholesterol levels, with a greater risk of heart disease. Examples., found mostly in animal sources with high fat contents (lamb, beef, pork, with skin, dairy, or butter.

Unsaturated fat- (monounsaturated = 15-20% polyunsaturated = 5-10% of daily calories) healthy fats, originated from plant sources such as avocados, vegetable oils, or animal sources such as fish: salmon, tuna, sardines.

Calculating Macronutrients

Carbohydrate- 10g = 40 kcal

Protein- 10g = 40 kcal

Fat- 10g = 90 kcal

– Calculate total Macronutrient Calories

Nutrition labelling- you can calculate the calories for each macronutrient by multiplying each by their designated macronutrient calorie count

– Assess Macro Ratio (%)

Divide each calorie quantity by total calories and then multiply by 100. The percentage of all three macronutrients should total 100%.

Tracking apps such as my fitness pal, can be helpful when there is no nutrition facts label, as they provide a nutritional breakdown of the food through either a database, or a barcode scanner feature to quickly input nutrition information for packaged foods.

Calculating Total Energy Expenditure (TEE)

TEE is the required calories that are burned throughout the day, that consider the energy costs of the essential processes, such as brain functioning, (basal metabolic rate (BMR), of the energy expended to digest, absorb, and convert food, and the energy expended during physical activities. From previous research, calculating TEE is a greater observation for individuals, as TEE includes inter-individual differences such as body weight, composition, and activity level, where nutritional requirements can be individualised. TEE provides a baseline to compare current consumption to and then adjust accordingly to goals, for example fat loss or muscle gain

Kcal/day = 500 + 22 x lean body mass, where lean body mass + (0.32810 x weight in kg) + (0.33929 x height in cm) – 22.5336.

Conclusion

In conclusion, mastering the art of calculating calories and macronutrients is an empowering journey toward optimising nutrition and achieving health and fitness goals. By understanding the energy content of various foods and tailoring macronutrient intake to individual needs, one can create a balanced and sustainable dietary plan. Whether aiming for weight loss, muscle gain, or overall well-being, the precision offered by calorie and macronutrient calculations allows for a more informed and intentional approach to nutrition. Remember, the key lies in moderation, flexibility, and recognizing the unique requirements of your body. Armed with this knowledge, individuals can embark on a nutritional path that not only fuels their physical endeavours but also nurtures a healthy relationship with food.

If you have found this article useless and would like to speak to one of our team and nutritionists to get help in designing a nutritional program for you that you can follow then please contact us via email or telephone.

The Power of Protein: Health and Performance

Posted on July 1, 2024

The Power of Protein: Fueling Your Body for Health and Performance

Protein, often referred to as the building block of life, plays an indispensable role in our overall health and vitality. Beyond the obvious association with muscle growth, protein is a multifaceted nutrient that is involved in numerous essential functions throughout the body. In this article, we’ll explore the power of protein and its critical impact on health, performance, and overall well-being.

What is Protein?

Proteins are complex molecules comprised of amino acids, the fundamental units of life. There are 20 different types of amino acids, and the specific sequence and arrangement of these amino acids in a protein determine its unique function. These functions are diverse and vital, making proteins the workhorses of life.

Building and Repairing Muscles

When most people think of protein, they envision bodybuilders and athletes striving for muscle growth. And they’re not wrong. Protein is crucial for muscle development and repair. When you exercise, you create microscopic tears in your muscle fibers. Protein steps in to repair and strengthen these fibers, resulting in increased muscle mass and strength.

Supporting Enzymes and Hormones

Proteins also serve as enzymes and hormones, which are catalysts for various biochemical reactions in the body. Enzymes are responsible for breaking down food, aiding digestion, and facilitating metabolic processes. Hormones regulate essential functions such as growth, mood, and sleep patterns. Without proteins, these crucial processes wouldn’t function optimally.

Immune Function

Proteins are a cornerstone of the immune system. Antibodies, which defend the body against pathogens, are proteins. A diet rich in protein ensures the body has the raw materials to produce these essential immune defenders.

Transport and Storage

Proteins are involved in transporting vital substances throughout the body. Hemoglobin, for instance, is a protein that carries oxygen from the lungs to tissues, while myoglobin stores oxygen in muscle cells, ensuring it’s available during physical activity.

Maintaining Healthy Skin, Hair, and Nails

Proteins like collagen provide structural support to our skin, hair, and nails. Without adequate protein, you may experience brittle nails, dull hair, and dry skin.

Weight Management

Protein is well-known for its role in weight management. It promotes a feeling of fullness and helps control appetite, which can be instrumental in weight loss and maintenance. It also supports the preservation of lean muscle mass, which is vital for metabolic health.

How Much Protein Do You Need?

The recommended daily intake of protein varies based on factors such as age, sex, activity level, and overall health. On average, a sedentary adult should aim for at least 0.8 grams of protein per kilogram of body weight. However, athletes and individuals looking to build muscle or recover from intense physical activity may require more.

Sources of Protein

Protein is abundant in various foods. Animal sources like lean meats, poultry, fish, and dairy products are complete proteins, meaning they contain all essential amino acids. Plant-based sources like beans, lentils, tofu, and quinoa provide protein too, although they may lack some amino acids found in animal products. Combining plant-based protein sources can create complete proteins for vegetarians and vegans.

In Conclusion

The power of protein cannot be overstated. It is an essential nutrient that influences every aspect of our health and performance. Incorporating an adequate amount of protein into your diet ensures proper muscle development, supports immune function, maintains healthy skin and hair, aids weight management, and provides the body with the tools it needs for optimal function. Whether you’re an athlete striving for peak performance or an individual looking to maintain overall health, protein is a key player in your journey towards well-being and vitality.

If you are interested in how to include more protein in your diet or how much you should be taking on a daily basis, then contact one of our nutritionists and we can provide you with the help and support you need.

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