- Ensure you eat a healthy, balanced breakfast that will keep you sustained till lunch. If you eat a balanced breakfast such as eggs on rye or avo on toast, you will be providing your body with an optimum balance of protein, fats and carbohydrates and less likely to overindulge at lunch.

- Try not to ‘pick’ at food. It is fairly easy to do this over Christmas and a way to stop doing it is to ensure you eat regular meals and don’t go too hungry between them.

- Choose more nutrient dense foods. Rather than eating fatty snacks such as pastries, cakes and chips, load up your plate with veggies, hummus, meats and fruits. They keep you full for longer, don’t spike your blood sugars and taste great!

- When drinking alcohol, try to alternate with a non-alcoholic drink such as flavoured water or fruit juice.

- Schedule time to get some exercise. Whether that be a walk after lunch or a gym session in the morning, try to maintain a routine during the holidays. You will feel great and it will give you the energy needed to keep going during party season!

- If you do overindulge on Christmas Day, try to eat more nutrient dense foods the following day as well as some exercise. You will feel less bloated and sluggish.

- Drink lots of water to stay hydrated. It will help with digestion and if you are drinking alcohol you will appreciate it the next day!

- Enjoy yourself! Christmas is a time to get together with family and friends and enjoy their company. A little indulgence is absolutely expected!

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Female endurance athletes (particularly younger athletes) are suffering an increased incidence of amenorrhoea, or the absence of regular menstrual cycles. While for some athletes this may be viewed as a welcomed occurrence, the long-term health implications of this are potentially catastrophic.

The hormonal changes that accompany amenorrhoea appear to increase the risk of osteoporosis or thinning of the bones. Although exercise has been touted as a means of strengthening bones, there appears to be a certain threshold beyond which there are detrimental effects on the skeleton. A hypo-estrogenic state (low estrogen levels) has been shown to offset the beneficial effects of exercise on bone mineral density (BMD) in amenorrheic (non-menstruating) female athletes.

In fact, one study found that although the amenorrheic athletes were exercising more (64 km per week of running versus 40 km per week), they had a 14% lower BMD than their regularly menstruating, not-quite-so-active, counterparts. A resumption of menstruation has been shown to improve BMD in such athletes.

The ideal training program to optimise skeletal health has yet to be determined but all indications are that it will call for a blend of aerobic and strength training.

For further reading, read more about female iron requirements by Rod Cedaro

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As an athlete, it is crucial to ensure that you are getting the right balance for all of your meals. Part of that is making sure that your diet incorporates sufficient energy sources to enure maximum performance. Carbohydrates are an important source of energy and the best type are those that have a low GI which will release glucose more slowly and steadily over time. Foods are given a GI number according to their effect on blood glucose levels and those with a lower GI number have a more steady impact:

Rod Cedaro, Altitude Services

The post Rod Cedaro – Low GI Carbohydrates for Runners appeared first on Rod Cedaro Official.

As a trainer and coach, I have found some excellent and nutritious snacks that work to fuel your body and provide you with stamina and energy to get through the day:

Greek yogurt and fruit

Berries

Nuts

Avocado on wholemeal toast

Sushi

I hope these foods give you some great ideas to add variety to your diet and keep you from eating those unhealthy snacks!

Rod Cedaro

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