Ironmate - Mark Kleanthous

LIFESTYLE NUTRITION
ALCOHOL is high in calories; it boosts your appetite and lowers your testosterone level. It can also reduce your body's efficiency to burn fat.
It can stay in your system for more than 36 hours; to reduce the chances of dehydration drink at least 500ml of water before you go to bed after drinking alcohol.

ALLERGY Numerous health problems are caused or made worse by nutritional deficiencies or the bodies inability to remove harmful items in the body that are deemed toxic. The body can also over react.
Chemicals, Pesticides, Pollution, incorrect nutritional requirements, or the quantity of your individual requirements.
This will always lead to minor or major illness and in athletes reduce performance.
Allergy testing can be effective to identify what is causing the following symptoms such as energy levels weight management digestive disorders skin aliments lung function asthma achy joints. Allergy to diary means the body mistakes milk protein as harmful then produces antibodies and histamines to fight of the mistaken harmful alleegen.
Reactions can be an immediate shock caused in minutes like nut allergy that can be fatal intolerance unable to digest diary.

AMINO ACIDS Chemical compounds that form the structural units of all proteins.
There are 20 different amino acids that make up all of the proteins in the human body; the body others need to be obtained from your diet makes some.

ANAEMIA There are two types of
Anaemia- Symptoms include Breathlessness, Fatigue, sore mouth or tongue. For Iron rich foods see section on Iron foods below. Honey has properties to help with anaemia.

ANTIOXIDANTS help your bodyguard against harmful damaging free radicals that cause cellular damage. A Good source of antioxidants can be obtained from Blueberry Juice, Cranberry Juice, Green Tea, Orange Juice, Pomegranate juice and Red Wine.

APPLES contain vitamin C; eat English apples because they have general not travelled, as far so should have more nutrients. Skins are Pectin, which aids digestion.

AUBERGINES although part of the deadly nightshade family, their bioflavonoid help prevent strokes. Good for Antioxidants required for preventing heart disease and cancer.

AVACADOS are packed with cancer fighting vitamins A, B, C, and E Helpful for your circulation and skin. Also good source of potassium used to help fight against depression and weak digestion.

BACTERIA.
There are over 300 strains of Bacteria in the human bowel.
BACTERIA can be regularly toped up to the correct balance with one of the many products available.
I.e. Yakult is available in most high street multiples. More detailed info can be obtained from www.yakult.co.uk
Healthy bacteria are essential for a healthy busy life.
Low levels are usually caused by
Busy hectic life styles, Poor Diet
Travel and a change in diet to different foods or antibiotics, which kill the good and bad bacteria.

BALANCED DIET- Good lean protein for muscle building, healthy fats (fish, olives and nuts) and the right amount of carbohydrates to give you the energy to train.

BBQ foods make sure charcoal is glowing hot before starting to cook food.
Cook foods evenly remember burnt foods do not mean it is cooked inside.
Flies carry germs so keep food covered.
Dips mayonnaise and dressings can be high in bacteria when left out unopened in the sun. Keep food chilled and sealed when not in use.
Germs such as campylobactor or salmonella enter the body by contaminated food or someone touching the food that has become infected who then has not washed their hands or food not cooked properly. Germs multiply in the intestine resulting in diarrhoea nausea vomiting

BLUEBERRIES contain a group of compounds called anthocyanosides helping the eyes adapt to the dark.

BODY BUILDING NUTRIENTS
Cottage Cheese, Soya, Tofu contain good bone building properties with reduced fat.

BONE NUTRITION-According to the New England Journal of Medicine a Severn year study of 36,282 women, constant use of supplements Calcium and vitamin D after menopause could reduce the risk of broken hips fractures by 29%. But not reduce injuries such spine or wrist injuries.
Healthy bone nutrition was considered beneficial especially after 60 when the risk of getting a hip fracture increases.

BLOATED FEELING-Experimenting with Gluten free and wheat diet can reduce a BLOATED feeling, for more info log onto www.cafeslim.co.uk.It can also be caused by high salt diet.

BLOOD PRESSURE is the force blood exerts on the arteries it pumps around the body. The ideal blood pressure is below 120/80 mmHg (millimetres of mercury). This is a comparison between systolic pressure as the blood exerts on the arteries when the heart muscle beats (pumps) and diastolic pressure that exerts on the arteries when the heart relaxes between beats.
Eating a balanced diet, which is high in fruit and vegetables and low in salt, can lower blood pressure. Maintain a healthy weight or losing body weight, reducing stress, drinking alcohol in moderation, and relaxing whenever possible, eating slowly can all improve your blood pressure.

BRAIN uses glucose as energy but has no storage sites so it gets its supply from the liver. When the liver is low on stores this affects your attitude often with negative thoughts.

CALCIUM can be obtained from the following low fat or skimmed milk soymilk milk tofu cottage cheese hard cheese even mozzarella cheese and Provolone cheese. Best to choose the low fat types and yoghurt.
Broccoli and spinach also contain small amounts of calcium. But it is difficult to absorb. Natural Mineral water also can contain calcium.
Excess calcium is excreted so you will not build up calcium deposits.

CALORIE controlled diet, the following tips may help. Eating to loud fast music apparently makes you eat faster and larger portions so maybe listen to quiet relaxing music could help when dieting, this will calm you make you eat more slowly which will satisfy you and the desire to keep eating will be reduced as a result less calories will be eaten.
There is 100 calories in a medium potatoes and very little fat.
Fibre rich foods, medium-sized jacket potatoes with skin contain more fibre than 4 bananas or 2 slices of wholemeal bread.
Calorie restriction of less than 1,500 calories a day could result in you being deficient in important in nutrients.
Calculate your calories used up when running by doing the following simple equation to get an approximate value. Body weight in Kg times the distance in Km x 1.036.
For example a 70kg person runs 10km this can be worked out by doing the following.
70 (Weight 70Kg) x 10 (Distance 10km) x 1.036 = (70x10x1.036) = 725 calories.
Depending on how tired you are, how many years you have been running, economy of running movement and current level of fitness could result in less or more calories being required.

CARBOHYDRATES.
The best food for working muscles is carbohydrate aim for 50-60 % of your calories from carbohydrates as this is readily converted and stored in the body for energy. As you can only store a limited amount you must replace it daily. The best carbohydrates are
Poor choice carbohydrates are bagels, coke, and pizza, chips, white bread and white rice because they are low in real nutrition and high on the glycemic index and simple sugars.

CHEWING FOOD is a vital act to break it up into smaller manageable pieces before it enters the stomach.
This action gives warning that food is on its way to your stomach so does watching what you are eating rather than looking at the television at the same time. Ever wondered why you were still hungry after double tasking while eating this is possibly the reason.
Simple Carbohydrates include
Highly refined foods like Jam, chocolate and table sugar.
Complex Carbohydrates.  Beans, nuts, oats, pasta, peas, potato and whole grains including rice.
Scientists have found that replacing carbohydrate within 30 minutes of exercise not only replaces lost stores but can also super compensates and increase your stores.
Allergy and food Intolerance.
These symptoms can be apparent in many different ways in different parts of the body.
Digestion- Belching, Bloating, Constipation, Diarrhoea, Heartburn, Nausea and Stomach pain.
Ears -Itchy ears, earache, ear infections and hearing loss.
Energy levels - Apathy, Fatigue, Hyperactivity, restlessness, sluggishness.
Eyes - Watery, Itchy, Swollen, sticky eyelids and blurred vision.
Emotions- Anger, Anxiety, Depression, Fear, Mood swings, nervousness
Joints -Aches, Pains in joints, stiffness.
Head - Dizziness, Headaches, insomnia.
Weight- Binge drinking and/or eating, compulsive eating, craving certain foods, excessive weight, and water retention.
Lungs -Asthma, Breathing difficulty, Bronchitis, Chest congestion, Shortness of Breath.
Mind - Comprehension, Concentration, Confusion, Indecision, Lack of Memory, Physical co-ordination, Stammering, Stuttering
Mouth- Coughing, Hoariness, Lips tingling, Sores.
Muscles - Aches, Pains, tiredness, weakness.
Nose- Hay fever, Mucus production, Sinus problems, sneezing attacks, Stuffy Nose,
Skin- Acne, Dry Skin, Hot Flushes, Excessive Sweating.
If you are concerned about any of the above have an Allergy test.
Carbohydrate
Monosaccharides - Single molecule structure of Glucose and Fructose (Fruit Sugar)
Digestive system is designed to work more efficiently when you are upright not lying down.

CHOCOLATE eaten daily by old men in a Dutch survey lived longer. There was no mention that if you started eating chocolate at an early age you would live even longer. It is believed that flavinoids, which thin the blood, can help fight heart disease. Chocolate is high in calories and fat but is a useful source of the mineral called magnesium needed for lowering your blood pressure and normal muscle contraction. Dark Chocolate has a higher cocoa content and usually has less fat and saturated fats. Darker chocolate has more antioxidants required for a healthier life.
Chocolate is a high fat sugar food product and only ideal for a quick sugar rush not the perfect food for long term energy recovery or repair after exercise.
In one study in Italy it showed beneficial results in eating dark chocolate could help control blood pressure and diabetes.

CINAMON has been used for arthritis, colds and poor circulation. Cinnamon has also been treated by type-2-diabetes. This type of condition usually occurs in later life or can be triggered by obesity.
The consumption of cinnamon has also been reported to cause a reduction or lower cholesterol and blood fats.

CLOVES have a slight numbing properties and used for reducing external pain like tooth ache.

COD LIVER OIL- Contains Vitamin A and is not a good source of Omeg-3 oils. The UK spent £110 million on fish oil supplements alone in 2005.

COCOA beans make chocolate. Cocoa beans contain Amino acids, Antioxidants polypherols, Minerals, oleic acid and Vitamins, which are thought to fight against heart disease and Cancer.

CODINE helps the symptoms of dry coughs and is found in cold remedies.

COMFORT FOODS. Eaten in moderation can satisfy your hunger. Often if you avoid them completely you can end up eating foods that do not satisfy you ending up with more calories. When injured it is also important to eat your favourite comfort foods otherwise you can keep eating the wrong types of high fat sugary foods.

CONSTIPATION.
Men are less concerned about going to a public toilet than women that are why it is thought that constipation is more common in women.
If you ignore the sensation to go to the toilet then the Colon becomes lazy. Constipation can be caused by dehydration.

COPPER can be obtained from cranberry juice.

CRANBERRY JUICE is a member of the Bilberry family and has the ability to lower LDL levels and the lower the incidence of kidney stones.

CRAVINGS.
Food cravings occur for many reasons, often the body is requiring something missing from your diet, it’s not the quantity is the quality.

CROISSANTS are made of a saturated fat and should only be eaten occasionally.

CUMIN can stimulate the digestive system.

DEFICIENCIES of minerals and vitamins occur over many months often before ill effects are noticed.

DEHYDRATION is another stress on the body and can make it difficult to fall a sleep at night.
Water accounts for 60% of mans body weight and 50% of a woman’s body weight.
Children have larger surfaces area to volume compared to adults and so have a much greater ability for water loss so can easily become dehydrated.
Dehydration symptoms include Dizziness, Confusion, heart rate elevation, Lips dry, extreme thirst, tongue dry.
Headaches are common and cramps can occur if when not exercising.
Skin looks dry in certain instances if there has been salt depletion.
Diarrhoea & Vomiting can also lead to dehydration including a loss of salt.
DO NOT give children bottled milk to help with dehydration because it can make the recovery process slower.
Continue to breast feed a baby, if possible with additional fluids.

DETOX-70% of your immune system is in the intestine.
Stress fatigue irregular meals weather changes and antibiotics can impact on your body’s natural defences
Our digestive system needs essential fatty acids to help prevent inflammation and food allergies.
To strengthen your immune system experts suggest you try a Detox.
Eat 10 portions of fresh fruit (not dried) a day like Berries.
Vegetables are also good like artichokes, beetroot, broccoli, carrots, cauliflower, peppers, spinach, and tomatoes but not potatoes.
Freshly frozen fruits are also good as they contain good levels of vitamin C.
Garlic is another immune buster high in super nutrients.
Substitute Soya products instead of dairy.
Oats are good for calming the nerves due to being high in vitamin B; they work by soothing over stimulated nerves.
Onions and Peppers are also good low GI Foods.
Whole gain Pasta and Wholemeal Pitta bread is a good source of vitamin B is also helpful.
Anti ageing foods include Apples, Apricots, Beetroot, Carrots, Lentils, Oatmeal, Pumpernickel bread, Strawberries, Wholemeal bread, Wholemeal Pitta bread,
Eat occasionally while doing the Detox.
Fish-Mackerel, Salmon, Tuna,
Meat –Lean Organic meat like Skinless chicken
Nuts – Nuts and seeds half a cupful a day, they lower cholesterol absorption during digestion and improve the immune function.
Oils- extra Virgin.
Do not eat the following during a detox period dairy products refined carbohydrates like white bread white pasta and white rice or meat and wheat. Take the least amount of salted foods or do not add salt to foods when cooking or before eating.
White Sugar makes platelets more sticky interferes with insulin function damages teeth and also feeds bacteria and yeast. Sugar affects Vitamin C transportation so affect the immune system. An old wives tale was eating lots of sweet things during Christmas will give you a cold after the Turkey has gone cold.
Do not drink
Alcohol or Caffeine drinks instead replace with Home made fruit smoothies, Fresh Fruit for the fluid, Natural Mineral Water, Herbal Teas
Eating or drinking too much of the same thing no matter how healthy can also be bad for you during a detox or normal daily diet, everything in moderation.
Keep warm, being cold will not in itself give you a cold but being cold will weaken your immune system.
Antioxidants are very important nutrients found in foods including Vitamin A, C, and E.
The reason why we need them is to neutralise unstable molecules called free radicals.
Free Radicals are produced naturally by the body but are also contained in alcohol cigarette smoke, fried foods, pollution and sunlight. They damage healthy cells cause disease and cause premature ageing, just look at a heavy smoker’s skin.
Grape skin contains resveratol and grape seeds contain pycnogenol are antioxidants.
When we inhale or absorb pollutants these toxins are stored in our fat cells rather than have them in our circulatory system.
The problem is when we lose weight and fat is broken down these toxins are released so offset and minimise the effects eat the following to help like apples, berries and fibrous soluble foods like porridge

DISACCHARIDES -Two molecule structures such as sucrose (Table Sugar)
The problem with this form of sugar is that it needs to be broken down into glucose, to do this it requires mineral and vitamins. As Table sugar has no nutrients the body will draw from its on supply, hence table sugar is known as the vitamin robber.
Always try and eat less than 30% of total calories as fat, this should be of the monounsaturated and polyunsaturated type. Avocado Fish (Salmon Nuts (Almonds) Peanut Butter and Vegetable oils contain theses healthy types of fats and no or small traces of saturated and Trans fats.

DETOX BATH
Homemade detox bath.
2 tablespoons of sea salt, 1 tablespoon of sweet almond oil,
2 drops of lemon oil, 2 drops of peppermint oil.
Rub the mixture into your skin while in the bath to flush out toxins.
Soak in the bath for 20 minutes, optimum water temperature is a degree or more than normal.
Only detox one or twice a week.

DIGESTIVE HEALTH
Inadequate digestive health is caused by poor absorption, digestion or elimination.

DISACCHARIDES -Two molecule structures such as sucrose (Table Sugar)
The problem with this form of sugar is that it needs to be broken down into glucose, to do this it requires mineral and vitamins. As Table sugar has no nutrients the body will draw from its on supply, hence table sugar is known as the vitamin robber.
Always try and eat less than 30% of total calories as fat, this should be of the monounsaturated and Polyunsaturated type. Avocado Fish (Salmon Nuts (Almonds) Peanut Butter and Vegetable oils contain theses healthy types of fats and no or small traces of saturated and trans fats.

ECHINACEA Purpurea root extract is a natural herb with an active ingredient called cichoric acid, which helps as an anti-inflammatory and immunostimulant.
Prescribed as an antiseptic and for infections (colds), Skin health and wound healing. 

ENERGY LEVELS LOW.
There can be numerous reasons for this but with frequent colds and a feeling of being run down consider the following if you have some of the following lifestyle.
If you work long hours on computers drink lots of caffeine drinks like coffee and tea and snack on quick fix sugary treats with inadequate quality sleep. Avoid tea and coffee as these stop the absorption of potassium and iron. Drink more mineral water
Eat more fruit and vegetables rather than sweet snacks.
Eat your food more slowly and be relaxed, as your body knows it is actually eating.

ESSENTIAL FATTY ACIDS (EFA)
We are unable to produce Omega-6 commonly known as Linolenic or Omega-3 Linolenic so cold pressed vegetable oils provide an excellent dietary source. EFA is important for energy, growth and haemoglobin production, recovery from fatigue, regulation of cell function and our immune system.

EXPERIMENTING with Gluten free and wheat diet can reduce BLOATED feeling, for more info log onto www.cafeslim.co.uk. It can also be caused by high salt diet.

FAT- if doing long slow distance training increases your fat requirements, as this is your source of fuel. If you do not increase your consumption then stored fats are used. This is how you lose weight, training hard uses up readily available glycogen stores once exercise has finished and calories are consumed this is replaced saving fat stores for another day.
Extra-unwanted weight is not so important on flat cycle routes but on hilly circuits the extra energy required to carry it up a hill is not gained on the way down.
Fats Olive Oil is a monounsaturated fat and is considered a low risk product for cancer and heart disease. Used with salads cooked vegetables
Sautéing
FEEL GOOD FOODS include Onions and Garlic, as they are rich in sulphur, which are claimed for their antibacterial properties improving the immune system and reducing cholesterol levels.
Garlic [raw] can irate a sensitive digestive tract but is healthy to eat.
Detox with beetroot as it assists in liver detoxification.

FENNEL helps sooth upset guts.

FISH. When buying fish check the following. Eyes that are clear and bright means fish is fresh not old. Gills are bright red or pink. Scales should be attached firmly to the body and skin shiny and slippery. Smells a kind of sea fresh rather than a strong fishy smell.

FLUID is often overlooked in the winter. Wearing extra clothing stops heat dissipation so dehydration is often a problem.

GARLIC is helpful for blood pressure and can reduce cholesterol levels.
Garlic cooked or raw has the same benefits concerned about garlic breath take a capsule instead.
Garlic can also strengthen the immune system and is considered helpful for a healthy heart.

GLUTEN free and wheat diet can reduce BLOATED feeling, for more info log onto www.cafeslim.co.uk. It can also be caused by high salt diet.

GLYCEROL is used to make more liquid available for sweating.
Especially effective for races in the heat, it helps to hold more fluid.

GLYCOGEN is stored in granules in the muscles and liver, and when it is broken down as glucose that our bodies can convert into a form easily available source of energy that the body can use.

GLUCOSAMINE available over the counter with a prescription.
This molecule is in the human cartilage and as we get older it degenerates. Taking this supplement can keep the cartridge healthier.

HUNGRY
Getting hungry can result in eating quick fix foods high in sugar fats
Salts and low in nutrients. Rather then potatoes you eat crisps or
Chips,
Apple pie not apples, carrot cake not carrots.

FEEL GOOD FOODS include Onions and Garlic, as they are rich in sulphur, which are claimed for their antibacterial properties improving the immune system and reducing cholesterol levels.
Garlic [raw] can irate a sensitive digestive tract but is healthy to eat.
Detox with beetroot as it assists in liver detoxification.

FLU.
If you have the Flu you should stay in bed, struggling to work can increase the time it takes to clear the virus from your body two or tree times.
Those at risk are the over 65 and the young.
There are hundreds of types of virus, which are constantly changing. Doctors recommend Flu jabs to Asthma sufferers, Diabetes, heart disease sufferers the over 65 and the young.
The Flu jab is injected which has Non-Live Virus parts, which latch onto a matching proteins in the body. The body's reaction is to produce antibodies that help destroy the virus and is ready when you are exposed to a similar virus in the future. Some patients may experience very mild like symptoms up to 48 Hours after immunisation as your body respond to the injection. Flu jab has on average a 70% effective rate.

FOLIC acid can be obtained from Fennel

FOOD GROUPS can be grouped into five sections.
Bread & Potatoes -Fats & Sugars-
Fruit & Vegetables -Meat & Fish-
Milk, Diary & non-Diary.

FRESH FRIDGE FOODS.
Foods should be stored in the fridge 0 - 5 degrees C and the freezer below minus 18 degrees C.
Mayonnaise - contains pasteurised eggs keep refrigerated once opened and use within 30 days.
Cheese- once opened wrap in aluminium foil, cling film makes the cheese sweat.
Never store half opened tins in the fridge, the tin will corrode.
Store food in container with the lid on for strong smelling foods.
Eggs - Store them in the fridge and keep them fresher for longer with their pointed ends down. This stops the movement of air into the egg.
Butter should be kept in the fridge but should be covered at all times; it will absorb most smells in the fridge.
Milk is susceptible to temperature changes and needs a cool place in the fridge.
The fridge door at the bottom is often the warmest part so is not the ideal place for milk.
Chicken -Reduce food poisoning by keeping chicken and meats wrapped separately.
Cross contamination can occur if the meat drips onto anything including vegetables salads.
Bananas - They will ripen from the inside, far better to hang them on a kitchen banana tree and let them ripen slowly. Lay them in a fruit bowl and they not only ripen quicker but also help the rest of the fruit ripen quicker.
Never put hot foods in the fridge wait for them to cool down.
Mushrooms keep better in a paper bag in the fridge.
Always close the door straight away never leave it open, it could take an hour to cool down to its ideal temperature again.
The light bulb can get warm in certain types of fridges when the door is opened.
Do not let anything touch the light in the fridge.

FRUIT - The government suggest five portions of Fruit and Vegetables per day.

GLYCOGEN is stored in the liver and the muscles and can store about 2000 kcal.

HEALTHY NUTRITION.
Good Nutrition for Life & sports is important.
There are many reasons for good optimum nutrition including
Better Recovery, Improved Stamina, more Energy, Mental Toughness, Agility, Supple joints, reduced Repair Time.
Improved mental toughness and concentration. Fewer moods swings.
Eat healthy by making healthy choices for a healthy body and mind.

HERBAL MEDICINE is a very powerful important part of Chinese medicine used to treat all types of diseases. Bananas rich in potassium, which is good for blood pressure and a quick energy boost.

HONEY is rich in glucose and natural sugars for energy including amino acids, enzymes, vitamin B and C, calcium, copper, iron chloride, magnesium and potassium minerals. Can give you quick energy and is ideal for people with digestive disorders. It has healing agent from antiseptic and germicidal action. Honey has been used on abscesses, boils, burns, cuts and sore throats for over 1,000 years. Honey manufacturers also claim that honey can make you sleep because of the mild natural sedative effect.
One bee can pollinate over 15,000 flowers a day.
It is also good for infant feeding as it is a simple sugar easily absorbed and does not need digestion.

IMMUNE SYSTEM- Watch what you eat, alcohol & fatty foods can harm the immune system.
Keep your immune system high by having three balanced meals a day and two small meals in between this will keep your glucose levels even and keep your immune system in tiptop condition.
Fat is also used when your glucose stores are depleted after inadequate replacement or hard training or racing.
Good foods to strengthen your immune system are
Berries, Beef (lean meat) Carrots, Citrus Fruit, Crab, Onion, Peppers.

IRON FOODS - Foods rich in Iron include egg yolks, Kidneys, Liver, Prawns, Prunes, Red Meat, Sardines, and Spinach & Tuna.
Beans, lentils, pumpkins and spinach have a higher source of Iron but it is harder for the body to absorb than meat. Iron can be also be obtained from figs, four would be a quarter of your recommended daily allowance (RDA. Molasses is a dark sugar
It can also contain iron.
A good Iron rich meal could be
On a Wednesday prior to an event at the weekend.
Vitamin C 60mg 30 minutes before to top up vitamin c in blood stream.
Your body cannot store it any excess is excreted.
Cook Liver lightly fried onions (Otherwise all vitamin C will be destroyed by heat) Baked Beans Protein Fibre and Iron) Frozen Vegetables (Fresh source) and some carbohydrates like mashed or baked potato or pasta.
Vitamin C 60mg a further 1:5-2:0 hours later to help you absorb the Iron.
Digesting Iron needs water so to stop you getting dehydrated internally suggest you drink at least 330ml of 50/50 fruit juice/water or plain water with a snack and /or fruit before going to bed.
This will allow you to be efficient at assimilating the Liver into making new red blood cells, you may actually feel thirsty during the night so have some water by your bedside save you disturbing your sleep by getting out of bed. A half empty carbo drink from that days ride is also OK.
Refrain from any caffeine drinks in the 1-hour before and the next 2-3 hours. As you know caffeine stops the vitamin C being used with the Iron rich foods.
It takes 2-3 days for the haemoglobin to be made so you will be in fine fettle by Saturday ready for Sunday.
Everyone is different you may take lees or more, your mood swings may be a factor to help you work out what is best otherwise good old racing will be your best guide.

KIWI fruit contains potassium vitamin E and vitamin K.

LDL FATS (the bad type of fat) When we are stressed we produce more glucose which requires the liver to release LDL to carry glucose around the body.

Liquorice is a sweet but has many health properties helping the body under stress and has an ingredient that can help mouth ulcers, helps circulation, respiratory and renal problems. Contains vitamin B and E.

LOBSTER- has around 21g per 100g of protein and is very low in fat less than 0.7%. They also contain high amounts of phosphorous required to release energy from food. Lobsters have lower cholesterol than turkey and chicken.

MAGNESIUN aids absorption of calcium and is helpful for muscle relaxation.
Taking a daily supplement of Magnesium is really good for reducing stress. Can be found in Evian water.

MULTI VITAMIN should not be used as a substitute for a balanced diet.

MICROWAVE COOKING-Preparing foods using a microwave especially vegetables destroys almost all the vitamin C content. Microwave ready meals often contain added colourings Flavourings salt & sugar.

MILK THISTLE comes from the seeds of a prickly plant is used for the detuning the body. Its properties have been known for centuries.

MINERALS cannot be manufactured by the body and are obtained by food. Calcium is required for healthy bones.
Iron for the production of haemoglobin the oxygen carrying capacity in the blood.
No evidence has been shown to prove that extra minerals help athletes as exercise does not use up or burn vitamins harmful side effects may also occur.
A healthy diet is the best option the more you eat a healthy varied diet the more minerals and vitamins you have available if
Required.
Sodium required for correct water imbalance.

MUSCLE BUILDING– To improve muscle strength you will need to eat 4-5 grams per kilo of your individual weight when strength training of doing high resistance workouts.

LOW FAT TIPS.
Starter - A non-creamy soup, like vegetable will generally have fewer calories.
Pasta -Use a Tomato based sauce rather than a cream or cheese sauce.
Main course- you can eat twice as much white fish (Tuna or Salmon) as red meat for the same amount of calories.
Replace -Eat less Rice- Potatoes and replace with Salad and or Steamed Vegetables.
Salads - Limit the amount of dressing to up to two spoonfuls spread evenly over the salad.
Where possible use Lemon juice or Vinegar rather than 80% fat mayonnaise. If not available be aware that choosing low fat mayonnaise alternatives contain thickeners to give the full fat consistency.
Puddings -Have a fresh fruit based dessert instead of cream cakes and chocolates.
These foods contain very little energy but vital macronutrients. They contain so few calories that they actually use up more energy to digest and absorb.
Vegetables
Asparagus, Aubergine, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Chicory, Cress, Cucumber, Leek, Lettuce, Marrow, Peppers, Radish, Spinach, Tomato, Turnip
Fruits
Apricot, Blackberry, Blackcurrant, Clementine, Damsons, Grapefruit, Guava, Honeydew melon, Lemon, Mandarin Orange, Peaches, Plums, Raspberry
Rhubarb, Strawberry, Tangerine, Watermelon.
Low fat alternatives- Thick chips absorb less oil than very thin chips boiled new potatoes contain less fat than & therefore less calories than a small tub of cottage cheese. 
Lower calories-
A portion of oven chips contains approx 170 calories while an average size bar of
Low fat chocolate 300 calories.
Health experts that eating some raw vegetables before your main meal like carrots have also claimed it or celery starts off your digestive system. The fibre in the vegetables helps absorb the nutrients and flush out toxins and the raw fibre also makes you feel fuller quicker.

MILK contains calcium but there is the same amount in skimmed semi-skimmed and full fat cream milk so choose the healthy option low fat varieties

MINERALS cannot be manufactured by the body and are obtained from food. Deficiencies of minerals and vitamins occur over many months before symptoms show that you are lacking a certain type.

MEAT- The best way to see if you have purchased good meat is when you cook it water will not seep out or it will not shrink. If it shrinks buy elsewhere next time. Meat that is hung will naturally lose water. A guide is Pork and lamb is hung for one week and beef for up to three weeks. Dark meat generally has a better taste than bright pink or red meat. Most shop bought supermarket meat has not been hung and expect to pay less for this type of meat. Meat hung takes sup time space and money before it is sold so will be more expensive to buy. Always look for meat that has firm slight tacky feel, if it is slimy in appearance or touch is has not been stored correctly.
Finally animals fed on grass produces a better flavour and the meat contains more omega-3.

MOLASSES is a dark sugar using the rule the darker the food the healthier it is. This sugar also contains calcium and iron.

MULTIVITAMINS
Multivitamins and Minerals are important for metabolic functions.
Although required often in small quantities if lacking in the diet can be detrimental to performance.
Taking excess amounts this will improve performance has showed no research.

MUSHROOMS
Shiitake mushrooms are used for their anti-viral qualities.

OMEGA-3 FATTY ACIDS.
Have been credited with improving the functioning of the Brain maintaining a healthy heart, Foetus, Immune System, Joints and the Skin.
They are found in every cell in the body and as the body in unable to manufacturer them need to be obtained from food.
Required specifically for the formation of body temperature, blood clotting, reproduction and immune system.
Omega-3 is found in oily fish and has been found to reduce the risk of cardiovascular disease. It can also be found in Flax seed and walnuts.
It is recommended that half a gram of Omega a day.
Concerns have been however that Dioxins, lead and PCB's contained in fish have resulted in people eating less Oily fish.
Four portions a week of oily fish for Young Men and Boys while two portions a week for women of child bearing age are recommended by the government.
British people eat on average only a third of a portion of fish a week.
Important heart helping Omega-3 are Docosahexaeonic acid (DHA) and Eicosapentaenoic acid (EPA)
Eicosapentaenoic acid (EPA) also important for stimulating the function of the brain.

NEGATIVE FOODS.
These foods contain energy and vital macronutrients but those listed below contain so few calories actually use up more energy to digest and absorb their nutrients resulting in a negative energy loss and are often suggested in order to lose weight as part of a balanced diet.
Vegetables
Asparagus, Aubergine, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Chicory, Cress, Cucumber, Leek, Lettuce, Marrow, Peppers, Radish, Spinach, Tomato, Turnip
Fruits
Apricot, Blackberry, Blackcurrant, Clementine, Damsons, Grapefruit, Guava, Honeydew melon, Lemon, Mandarin Orange, Peaches, Plums, Raspberry
Rhubarb, Strawberry, Tangerine, Watermelon

NUTMEG has been successfully used for the treatment of crohn's disease. The oil in the nutmeg has been used to rub into aching gums to relieve the pain.

OATS are proven to naturally reduce cholesterol.
Oats release energy slowly, sustaining you for many hours afterwards.
The soluble fibre in the oats acting like a sponge achieves this
During digestion and soaking up and therefore removing cholesterol helping to maintain a healthy heart and diet.

OLIVE OIL contains unsaturated fat, which is considered to be the better type of fat.
Extra Virgin Olive Oil can have a high proportion of monounsaturated fatty acids, which is one of the healthiest of oils.

ORANGES - Vitamin C for disease fighting qualities and very few calories.

ORGANIC– Organic vegetables have been found to contain higher levels of Flavonoids helpful for a healthy diet.

PEANUTS can contain Copper, Fibre, Foliate, and magnesium, Vitamin E all are recommended to help prevent heart diseases.

PEPPERS are a rich source of vitamin C (uncooked) adds to a Pizza after cooking or use different coloured peppers in a salad, they also contain the active ingredient salicylates found in aspirin.

PERIOD 3 GENE is significantly longer in people in people who get up early.

PLANTS- by adding plants to your diet to reduce the reduction of free radical damaged to cells.

POLY-SACCHARINE – Multi molecule structures more commonly known as complex carbohydrates.

POTASSIUM rich foods include potatoes (a medium size one contains more potassium than a banana). Freshly boiled beetroot is high in potassium.

POTATOES- Contain essential nutrients, fibre, Vitamin C & B6 and virtually no fat if baked and not fried.

POTAOTE POISONING.
Green coloured potatoes contain a toxin called solabine that does not dissolve by cooking or soaking
Keep potatoes in a cool dry dark place away from light as these increases the chances of them going green? You can die from solanine poisoning 70kg man 2-kilo pots

PERFORMANCE BOASTING QUALITIES.
Foods that contain performance-boasting qualities are Blueberries, Broccoli, Butternut Squash, Red Onions, Oranges and spinach.

PROBIOTIC FOODS
A Japanese researcher discovered Lactobacillus casei Shirota in 1933.
L. casei Imunitass protects against Dysentery and Salmonella found in Actively.
Some research by scientists claim that 90% of one robotic drink was killed by stomach acid.
There are over 300 strains of bacteria in the human bowel.

PROCESSED FOODS. If you reduce the amount of processed foods you eat this can lower your salt intake. This will reduce your salt levels and because extra salt retains water at the same time you may have up to 1.5 kilo (3.3lbs) of excess water.

PROTEIN tries and consume between 1.0 gram to 1.7 grams per kilo
Protein can be obtained from the following sources
Cheese – Eggs – Fish – Nuts –Poultry- Seeds

QUORN is derived from edible soil mould mixed with egg whites to help bind it. A vegetarian protein.

RAINBOW OF HEALTH
Aim to eat a varied diet including different coloured natural foods.
Blue-Beetroot or prunes
Green- Broccoli grapes honeydew melon. Peas kiwi spinach
Orange- carrots peaches mango pumpkin
Red- fruit grapes strawberries vegetables tomatoes red peppers
Yellow-corn pineapple

RECOMMENDED DAILY ALLOWANCE (RDA)

RESTING METABOLIC RATE. (RMR)
To work out the number of calories you need a day?
How to calculate your Resting metabolic rate (RMR)
Age    Male                 Female
10-18  (Weight in Kilos x 17.7) + 651 (Weight in Kilos x 12.2) + 746
18-30  (Weight in Kilos x 15.3) + 679 (Weight in Kilos x 14.7) + 496
31-60  (Weight in Kilos x 11.6) + 879 (Weight in Kilos x   8.7) + 829
Calculate your daily energy expenditure
RMR X 1.4 if you are mostly sedentary
RMR X 1.7 If you are moderately active (Brisk walking)
RMR X 2.0 Very Active physically active all day manual work exercise 7 hours per week)
Example Ironman novice is 36 years old weight (approx) 120kg x 11.6 +879 = 3,179 calories slightly active or 3,860 calories moderately active. Calories required daily.
Ruining calories
Body weight in Kg X distance in Km x 1.036 then add to daily figure.
I.e. example Ironmate junior is 65kg and runs 16km (10 miles) x 1.036
Ironmate is 65kg x (distance) 16 x 1.036 = Approximate number of calories used up running 16km would be 1,077 calories
Ironman novice is 120kg x 16 x 1.036 = Approximate number of calories used up running would be 1,989 calories.

REFINED OILS are extracted at high temperatures using chemical solvents as a result by this cost effective method apart from the flavour and nutrition gets removed out of the process.

RIBOFLAVIN is a vitamin converting the food we eat into energy can be
Obtained from milk.
The more exercise you do the more you need this vitamin. Non-dairy eaters can be lacking low riboflavin in their diet.

SANDWICHES are often made with white bread and 80% mayonnaise goes for high fibre whole-wheat breads and low fat mayonnaise or other alternatives.
White bread is a high GI product while low fat mayonnaise should contain less than 50% fat.

SOIL ASSOCATION. This is the UK organisation for organic products. For example meat that is sold with the soil association kite mark has spent most of its life in a natural habitat without routine antibiotics, chickens certified with the soil association can be free roaming ground pecking and well looked after.

SPICES.
There are super nutrients in spices.
Some have potential for healing and preventive characteristics.

SUBSITUTE- there is no replacement for a better life style fun a balanced diet and regular exercise to stay healthy.

TRANS FATS are bad for cholesterol, which contributes towards heart disease.

TURKEY is a low fat protein and contains vitamin B including B12, which is needed for red cell formation and healthy blood also essential minerals phosphorous potassium and magnesium.

TURMERIC has been used for centuries to relieve the pain of arthritis and sprains. Also has research to claim lowers cholesterol in the blood and helps stop blood clotting.

PARACETOMOL is help for easing aches, increased temperature and pains can be found in cold remedies.

Poly-Saccharine – Multi molecule structures more commonly known as complex carbohydrates.

VITAMIN B6 can be obtained from potatoes. A medium size potatoes contains third of daily RDA.

VITAMIN C is found in potatoes.
There is more vitamin C in a medium size portion of new portions than 2 apples.

VARIETY.
Eating lots of different foods will give you variety in what you eat and your body will less likely to be deficient.

WEIGHT LOSS TIPS.
The following can tips can help with weight loss, only buy reduced fat versions of what you are use to like semi skimmed milk or low fat cheese.
Eat at the same time every day by eating early one day you may feel hungry the next day at the earlier time and you end up eating more that day. Try and eat when it fits into your lifestyle. Only eat and do nothing else otherwise your body only half realizes that you have eaten.
Try and avoid watching the Television or reading for the few minutes you are tucking into some food.
Walk at any opportunity park and walk a few extra car rows it is often less crowded quicker and over time you will burn up a lot more calories. If hungry between meals snack on a healthy salad or fruit. Low fat does not always mean low calories for example a low fat biscuit can have the same number of calories but just less fat and could have more sugar.
Reduce your portion size and serve the food in the kitchen rather than from large bowls at the dinner table as the tendency is to eat everything in front of you. Remember to eat at least five portions of fruit and vegetables a day this will not only fill you up but also help with your balanced diet. If the tips listed seem too much try a one or two changes at first and get into a healthy routine. Make your journey of life a healthy one.

WINE- Red wine has been known to have health benefits but now scientists have discovered that the high fibrous content has proved to be healthy.

FREQUENTLY ASKED QUESTIONS
Colds
How can I prevent getting a cold?
Studies have shown that 1gram of vitamin C a day reduces the incidence, length and severity of the symptoms.
In fact anything that builds up your immune system will help prevent you from getting a cold in the first place, namely zinc and the herb called Echinacea.
Berries or anything that contains anthocyanidins that will boost your immune system,
Studies have also shown that after a hard bout of exercise you are more susceptible to getting infection when your immune system is reduced slightly. So staying away from busy air-conditioned places trains planes etc. where germs may be lingering for several hours after exercise is also good to remember.

Colds
How can I get rid of a cold quickly?
The best way considered are the following.
Increase Vitamin C intake up to 4g every four hours.
Keep your blood stream fed with Vitamin C this will stop the virus from surviving. Eating fresh fruit regularly contain good sources of vitamin C helps; the body is unable to store it so regular requirements are necessary.
Any excess requirement is excreted by the body.
Keep Hydrated avoiding dairy foods

Drowsy
I get very drowsy tired after lunch.
The main reasons for this are eating too much, eating too many carbohydrates like Pasta, drinking stimulates i.e. alcohol, Allergic to something you eat particularly lunchtime.
Your options are
Eat little and often.
Reduce the amount of refined carbohydrates; these could include Baked Potatoes Pasta, refined White bread, Sugary drinks, and snacks like Chocolate. These raise your blood sugar level, insulin is released to reduce this sudden surge creating a sudden fall, which can make you, feel drowsy. Try varying your diet a suggestion could be protein and vegetables or salad.
Drink Natural Mineral water Herbal teas or decaffeinated drinks.
You may have a food allergy to beef, milk, Soya or wheat try not eating these to see what effect they have on you.
Glycogen is stored in the liver and the muscles and can store about 2000 kcal.
GI Diet
GI stands for Glycemic index and groups foods into fast medium or slow how they are broken down and absorbed.
Glucose for example has a high rating while durum wheat pastas are low to medium Gi.
The Gi Diet can still make you fat, it’s the amount you eat not only the type of food you eat.
Hydrated
What other benefits are there to being hydrated.
It keeps the skin Hydrated.
Iron rich foods
Good sources of food include Red Meat Organ meats including Liver and Dark green leafy vegetables however Iron absorption is much harder to be used by the body. Good sources of iron for vegetarians include dried fruit especially prunes, Kidney beans and spinach contains a rich source but is hard for the body to absorb the iron.
Dietary Iron from animal products is more easily absorbed by the body and includes egg yolks, kidneys, poultry, prawns, red meat, sardines and tuna.
Life strategist – An expert who aim to help you reduce worrying.
Growth Hormone is a protein. A power nap of between 30 -80 minutes in the afternoon can cause growth hormones to be produced by the body.

Meat
Is meat (red & white) the best food for Protein?
Meat contains a high percentage of calories per gram of protein, Soya is considered better due to its easier nature for absorption.
Meat can be in excess of 60 percent fat while products like Tofu and Quorn contain a much lower per cent of fat.
Meat
Is meat (red & white) the best food for Iron?
Meat does contain Iron however beans, lentils, pumpkins and spinach have a higher source of Iron but is harder for the body to absorb than meat.
The preference would be small amounts of lean meat for Iron, unless Vegetarian then find which type of the above mentioned you like and helps you with your Iron requirements.

Milk
I do not like drinking milk what else can I take for Calcium apart from supplements.
Milk is a well-known source of calcium for healthy bones and teeth.
Calcium, Magnesium Vitamin C, Vitamin D and Zinc are all required for healthy bones.

Muscle Cramps
I suffer from Muscle cramps after exercise what can I do to prevent it happening?
The best advice is to make sure you are warming up and warming down after exercise this can help reduce cramping.
Keep warm before an event with a thin layer of clothing, and after exercise wrap up warm even in hot climates because when you stop exercising your body will continue to cool itself
Muscle cramps and spasms are usually caused by diet deficiencies.
Cramping is caused by salt deficiency.
Spasms are more common and confused with cramp symptoms and are due to low magnesium and potassium which are used to control muscle contraction and relaxation. They can also be caused by trapped nerves, which affect the muscle involved.
Eating foods rich in magnesium include beans, dark green leafy vegetables nuts and seeds.
For foods rich in Potassium you need to increase your intake of Bananas, as they are an easy way to regain your imbalance.
If you are not having the recommended 5 portions of fruit and vegetables daily then try to for all the benefits they bring.

NUTRITION is the fuel of your body.
Numerous studies suggest that an athlete’s diet should be at least 60-70% carbohydrate and 20-30% fat and 5-10% protein. Ratio varies due to individuality
Age and sport and training phase.
Brain uses glucose as energy but has no storage sites so it gets its supply from the liver.
Carbohydrate is necessary to form glucose.
This fuel is then used during exercise by the working muscles.

Protein.
Protein for vegetarians for bone-building nutrients that are low in fat and calories of full fat dairy alternatives include Cottage Cheese, Milk (low fat), Mozzarella (low fat), Soya Milk, Soya Yoghurt (low fat), Tofu
I need to eat protein but do not want to eat Red Meat what can you suggest.
There are many non red meat protein rich foods, which include
Broccoli, Cheese, Chicken, Fish Eggs, Peas, Potatoes, Spinach, Tofu, Nuts including Almonds, Cashews and most types of nuts.
Protein is a stored source of energy and is used when exercising for more than 90 minutes or when you’re your carbohydrate stores are depleted.

RICE can contain bacteria that are not destroyed by cooking. The bacteria produce toxins at room temperature that can cause vomiting.

RIBOSE is a natural sugar.

RACING.
I struggle to eat enough calories before racing what can I do.
We suggest you eat twice before racing especially long events just eat smaller amounts. The first meal 3 hours before should include some fat, which takes longer to digest wholemeal bread with some butter, cheese porridge, honey, peanut butter or jam. Limit tea or coffee to one cup otherwise you could end up dehydrated and coffee can reduce mineral absorption. Then 90 minutes before eat non-fat foods such as Bananas (potassium) toast and honey plus water or 50/50 fruit juice and water and aim to finish 60 minutes before.

SALT-I has heard so much about too much salt but what is the correct daily allowance.
Also known, as Sodium Chloride is vital for correct nerve transmissions and to main the correct water balance in the body. If you have too much sodium from salty foods this results in too much water being retained.
The recommended daily allowance is 2g per day.
Symptoms of too much salt have been shown to make nerve cells over stimulated making you more anxious. Inability to get to sleep at night. High blood pressure as a result of the layer of muscles surrounding the arteries contracting due to too much sodium, usually an imbalance deficit of magnesium and potassium
Smoking.
A person who has smoked for 20 years who is 40 will have as many wrinkles as a person who is 60.
Sleep
Older people need less sleep than younger people.
Good night sleep.
Write things down that you are concerned or worried about.
Have a note pad beside your bed and if you lay awake write them down so you can go back to sleep and forget them.
Avoid caffeine it will keep you awake.
Avoid fatty foods, the digestive process can increase your metabolism and delay you falling asleep.
Problem sleeping.
Do not exercise late at night before bedtime, as chemicals released into the body will delay you getting to sleep.
Try not to sleep more than 9 hours; this can create a jet lag effect. It is better to have 8 hours sleep then 60-minute maximum power nap finishing before 4 pm in the afternoon
Do not eat cheese before going to bed as some maturing cheeses contain the chemical called tyramine that will keep you awake for hours.
A warm bath can help you relax before bed and get your body ready for a good nights sleep.
Easy reading before bedtime helps get you ready to sleep well.
Looking at a computer is not advisable before going to bed the bright lights it gives off can keep you awake.

Soya – A vegetarian source of protein.

Tired
I feel tired a lot what could be the reason?
Incorrect blood sugar problems generally caused by the following.
Stimulants, Sugar and quick realising food products.
The remedy for this is eating slow releasing carbohydrates such as Porridge Oats Fresh Fruit and Vegetables.
Lack of continued unbroken sleep can also be a reason.
Stress can also be a reason.
Continually dehydrated could also be another reason.
Blood tests should identify any allergy problems.
Illness could also give you tired symptoms.

Water
How much water should I drink daily?
Observing the colour of your urine is a way to monitor daily requirements.
If it is light straw coloured then you are hydrated, however if it is strong, dark yellow and has also has a slight odour to it then you could be dehydrated.
Vitamins especially B & B12 can make your urine bright yellow
No two people have the same requirements and it all depends on training and temperatures and your body type.
It is generally recommended between 1.5 to 2.0 Litres of water a day plus up to 1.5 litres more per hour for exercise, it all depends on your sweat rate.
If you are dehydrated can be the following symptoms
Feeling thirsty regularly. Recent constipation.
Joint problems. Regularly overheating. Feeling lethargic. Suffering from dry skin, regular infections.
Water (Tap)
Tap water is generally only guaranteed to have the capacity to remove 99.9% of visible and invisible impurities.
Natural mineral water is considered to be a much better purer option.
Water
Keep hydrated and this will keep your skin moist.
Drink 8-10 glasses of Natural Mineral Water a day.
Depending on fat stores and external temperatures you can survive for up to 30 days without food but only a week without clean water.
Vegetarian information.
Pumpkin seeds are considered to be a very good food especially for Vegetarians.
They are Rich in so many nutrients, easy as an emergency snack hidden away, long shelf life and versatile.
Common factors with other seeds are that they contain calcium for healthy bones and teeth.
They are excellent as they contain large amounts of minerals including Iron, magnesium and zinc.
Eaten on their own or with other seeds, added to cereals, mussel soups or even salads.

Vegetables have good sources of Antioxidants, Dietary fibre Vitamin C, Folic acid, low in fat and Zinc required for reducing oxidative damage and helps maintain a healthy immune system. The body produces its own antioxidants but the antioxidants obtained from a balanced diet work against harmful oxidative effects on the body.  Eat a variety of fruits and vegetables several times each day because it is essential nutrition and health. The World Health Organisation (WHO) suggests 400grams a day.

VITAMIN A can be obtained from cod liver oil.
VITAMIN B6 can be obtained from potatoes.
VITAMIN C can be obtained from oranges and kiwi fruit and any excess is stored in the liver with reserves for 4 weeks so missing this vitamin for a day is not crucial. Cranberry juice is also a rich supply of vitamin C.
Excess is stored not readily available.

VITAMIN E is available in most cold pressed oil and as an antioxidant it protects cell membranes.
Vitamin K
What are Vitamin K used for and what foods contain it?
Vitamin K is important for blood clotting and is manufactured by the body by gut bacteria.

WALNUTS thought to be a protector against heart disease because it contains healthy fats.

WATER is lost all the time from the body via breathing, faeces, perspiration, skin and urine. An average man is made up of over 50% water. Under normal conditions the loss of 500ml to 750ml and is replaced with normal eating and drinking. In hot climates at least an extra 500ml is lost thru sweating, this is a natural reaction by the body so when the perspiration on the skin evaporates helps with the cooling process to remove unwanted heat. Signs of mild dehydration are difficulty in concentrating, negative mood swings, depression, fatigue, reduced performance, headaches; easy skills normally achieved become difficult.
In older people a lack of concentration can cause accidents. Dehydration during competitions can lead to not be able to cross the finish line.
Magnesium, Potassium and sodium are vital to keep the equilibrium of the body fluid. The body also will try and maintain a degree or two either side of the ideal temperature of 37ºC for homeostasis.
Water removes toxins from the body and allows oxygen and nutrients to travel around it.
Bottled Water varies depending on its source and the type of soil and rock where it comes from.
Natural Mineral Water is considered to be the purest compared to spring water and has far more rigorous tests and is bottled at source so will be more pure and free from any cross contamination.
Distilled Water is boiled water evaporated and the vapour condensed so it lacks dissolved minerals
Filtered Water means that it can contain some organisms such as bacteria and chemicals such as chlorine and pesticides could have been removed.
Filtered water should be used within 24 hours to reduce the risk of bacterial contamination.
Water –Tap Water goes thru a processing treatment often sedimentation solid sink to the bottom. Filtration, which catches any small remaining solids and then disinfected thru chlorination to kill waterborne diseases.
Yoghurt – Prepared from milk fermented by adding bacteria.
Fresh chilled products available claim to boost the immure system.

WATERCRESS- is generally available from May-September. Its leaf helps fight cancer and is high in vitamin C. If you compare gram for gram with cooked broccoli or tomatoes it is much higher in vitamin C and magnesium.

WHOLEMEAL food can be harder to digest in hotter climates partly because you need more fluid. When it is hot fluid is used more to cool you down by sweating.

ZINC is often lacking in peoples diets, which could be a factor and contribute to heart disease or cancer. Eggs, fish poultry, white meat all contain zinc.

Zingiber Officinale – Also known as Ginger. Used in Eastern dishes. The stems are crystallized for the confectionary.

*******************************
IMPORTANT- PLEASE NOTE before using any of the information supplied from this website consult your doctor, specialist or nutritionist before acting on any the health matters shown.
*****************************
The recommendations listed above are intended for general information use only and should not be used as medical advice for the reader to choose to self-prescribe them self. Consult your doctor, qualified Medical specialist or Nutritionist for expert advice providing them which as much information as possible for them to gain a proper diagnosis.