NUTRITION
The great news is The British Medical
Journal recently carried out some
research that strengthens our confidence
in taking a supplement of Vitamin D for
defence. In a high quality systematic
review and meta-analysis of over 10,000
people researchers uncovered strong
evidence that not only is taking a Vitamin
D supplement safe, but that people
taking a regular daily or weekly dose
were protected against acute respiratory
infections (BMJ)
So there you go, you can have all the
dedication of a champion, but you are
only human and when you get hit with
a bug a true champion knows when to
take time out to recover. Hopefully now
you have the added advantage of some
practical tips and steps you can take
to reduce your risk of getting ill in the
first place.
Bug Busting Recipe Ideas.
These simple recipes are great to start
the day, or as a pre/ post-training meal.
They pack in vitamin C and other anti-
oxidants, helping you towards your
200mg of Vitamin C daily, shown to
reduce the incidence of colds in athletes
(PEN)
, carbohydrates help counter the
immunosuppressant effects of hard
training (BASES) and protein aids recovery.
For extra power I’ve added milled chia
seed, which contains selenium and zinc,
both of which are needed for optimum
immune function. And if that wasn’t
enough, to top it off I’ve added an
absolutely awesome gem I found: Milled
Flaxseed with Bio Cultures and Vitamin D
(Made by Linwoods). There is conclusive
evidence that probiotics modulate
the intestinal and systemic immune
systems (PEN) . And vitamin D is needed
in our defenses against respiratory tract
infections (BMJ).
If you would like more personalised
advice to help you stay the right side of
healthy and maximise your fitness, Ruth
can be contacted directly for a range
of blood tests, health screening and
personalised nutrition prescription service
covering the whole of the UK.
Instagram - @ruthmariedales
Facebook - @ruthmariedales
Email – [email protected]
96
MUSCLE & FITNESS / MARCH 2018
B E AT T H E W I N T E R BUG S
Super
Smoothie
(2 servings)
Fat 8g | CHO 45g | Pro 14g |
per serving
200ml Cranberry juice
(unsweetened)
125g Strawberries
100g 0% fat, high protein,
strawberry yoghurt
200ml Skimmed Milk
20g Oats
30g Milled flaxseed with Bio
Cultures and vitamin D
Directions
Blend all the ingredients
together, chill then serve
with a straw!
Bug Busting
Breakfast Jar
(2 servings)
Fat 8.5g | CHO 56.5g | Pro 16g
| per serving
Layer 1
20g Puffed rice
Layer 2
1 frozen banana
60g strawberries
100g 0% fat, high protein,
strawberry yoghurt
20g cashew nut butter
10g Milled Flaxseed with Bio Cultures
and vitamin D
Layer 3
½ teaspoon spirulina
1 frozen banana
60g frozen blueberries
1 teaspoon milled chia seed
100g 0% fat, high protein, plain
yoghurt
Decoration
30g Frozen blueberries
1 fresh fig
Directions
Put layer 1 into the jars
Blend the ingredients for layer
2, place half into the jars. Add
half a fig to each jar and then the
remainder of the layer.
Blend all the ingredients for layer
3 and place in the jars.
Decorate with blueberries
Serve with a spoon!