Blueberries may reduce colon cancer risk by over 50%

The researchers studied 18 rats in which colon cancer had been induced in a manner similar to human colon cancer development. All of the animals were placed on a balanced diet, with half of the animals' diets supplemented with pterostilbene. After eight weeks, the rats fed pterostilbene had 57 percent fewer pre-cancerous colon lesions compared to the control group. The researchers also noted that pterostilbene inhibited certain genes involved in inflammation, considered a colon cancer risk factor.
http://www.newstarget.com/021951.html


Gary Moller comments:
If a drug was invented with a fraction of this effectiveness then it would be a Nobel winning sensation.

While the focus of the research quoted above is a compound found in blueberries, I think the benefits are similar with all dark berries to a greater or lesser extent. It is the dark compounds in the berries that do the job. Another interesting benefit of eating dark berries is they may reduce sensitivity to sunlight and reduce the damage from too much sun.

Check out my Super Smoothie recipe which traditionally includes dark berries as essential ingredients for super nuttrition.

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Nutrition Advice for Endurance Athletes

Nutrition Advice for Athetes

The following advice is gleaned from various presentations I have made on athletic conditioning.

• Let's start with what some “experts” recommend: “Here are some examples of foods that make good pre-competition meals:”
• White toast with margarine, honey and banana
• Muffins or crumpets with jam and margarine
• Creamed rice and tinned fruit in syrup
• Pancakes with yogurt and tinned fruit in syrup
• Pancakes, sugar or maple syrup and tinned fruit
• Spaghetti on white toast, with margarine
  Low-fibre cereal e.g. rice bubbles with milk and tinned fruit
• For those people who tend to be nervous before an event, a liquid meal replacement may be better tolerated than solid food.

In my opinion, these are very unhealthy guidelines that will do nothing to enhance the performance of the athlete on the day and may, over the long term, cause serious health problems including gum disease, tooth loss, digestive disorders, arthritis, dementia, heart disease, cancer and diabetes. A diet that is saturated with refined flour and sugars along with accompanying preservatives, colourings, trans-fatty acids and the rest do no good at all.

Energy sources during exercise

For all practical purposes, there are just two energy sources during exercise:

Fats – unlimited supply
Carbohydrates (CHO) – about 1.5 hours

As exercise intensity increases, so does the proportion of carbohydrate used - Intense exercise rapidly depletes these limited CHO stores

Signs of CHO depletion

• Fatigue
• Aching, heavy legs
• Difficulty changing gear
• Yawning, lack of concentration
• Bad temper
• Hypothermia
  

Conserve CHO stores by

• Training fat usage
• Replenishing CHO as you go
• Low intensity, steady-state pacing
  

General dietary recommendations for athletes

• Reduce intake of processed carbohydrates, including honey and sugar
• Reduce intake of processed grains, especially white flour
• Reduce potato consumption
• Reduce intake of highly processed foods
• Reduce intake of hard animal fats
• Reduce intake of carbonated drinks
• Reduce fruit juice consumption
  Reduce or eliminate reliance on caffeine drinks
• Eat more leafy greens and coloured veges
• Choose whole grain foods
• Eat more nuts
• Consume more quality oils
  Eat fish 2-3 times per week
• Eat marmite/vegemite daily
• Eat more raw fruit including berries

Supplementing
By following a healthy diet as outlined, a moderate approach to supplementation is all that is required to maintain optimum health and physical performance. There is no need to go overboard with supplementation. There is good evidence for adding the following extras to your healthy diet, if you feel so inclined:

Glucosamine and chondroitin powder - This will help protect your joints during periods of high wear and tear.Buy the powder – not the pills - these are over-priced and supply insufficient ingredients to be effective
Omega 3 oil - Such as flaxseed, olive and fish oil has a long list of health benefits that grows by the day and proving essential for athletes. During periods of low exposure to the sun such as during winter, or when confined indoors, such as when in hospital, have additional vitamin D in the form of 1-2 teaspoons of cod liver oil per day (Cod liver oil is a rich source of vitamin D).
Multi Vitamins - Principally the water soluble ones including vitamin E, vitamin C and all of the B group
Multi mineral - Chelated minerals are generally the most readily absorbed. Our soils and the foods that are grown in them are insufficient to meet daily needs of minerals, especially for athletes. An athletes needs more, the most important being magnesium and calcium.

Supplementation is recommended for those in heavy training or when recovering from ill health and I also recommend a daily nutrient-packed Super Smoothie.

Nutrition during endurance training sessions (longer than 2 hours)

• Learn to consume fluid sufficient to match fluid losses - Not too much and not too little. (1 Kg weight loss measured immediately after exercise = 1 liter of water).
• Train your system to use body fat during training by exercising once a week for longer than 1.5 hours without consuming any CHO and by having a diet that is low in refined CHO.
• Practice eating on the run 1x/wk and during morning sessions so that your stomach gets used to the sensation, if your competition demands eating and drinking on the run.
• Experiment with a cut down Super Smoothie. Keep it cool and out of the sun. Better still - make it up as you go.
• During a very long session, try stopping partway, have a few sandwiches, if you need to then continue on.

Example: Auckland to Wellington non-stop road race (Early 1970’s)
There was a direct relationship between competitors’ placings and daily calorie consumption. The lowest and most inconsistent calorie consumers did not finish or came well behind. It was won by Max Telford. Max consumed up to 14,000 calories/day. Max’s primary source of calories was Sustagen liquid meals which is similar to the Super Smoothie but not quite as good!

Nutrition during endurance competition (longer than 2 hours)
Note: You should have practiced this many times in training to ensure you can get through competition without suffering digestive upsets.

• The harder and more violent the exercise, the less fluids and solids it is possible to consume without digestive distress.
• Experiment with formulations and concentrations in training to settle on what works for you.
• Last three days prior to competition may include some extra carbohydrates, but remains essentially your healthy diet.
• Do not eat any heavy foods within 3 hours of running
  Have a Super Smoothie and/or sandwiches >1 hr before competition and another cut down Super Smoothie 15 minutes before starting. Cut down Super Smoothie every 1hr of running.
• Go easy while stomach contents settle – especially if running on a downhill
  ½ hr rest with food & liquid every 3 hrs – But don’t get cold and seize up!
  

If you hit the “wall”:

• Get extra carbohydrates on board
• Glucose drink
• Super Smoothie
• Hot, sweet cup of tea
• Rest ½ hour and/or do an extended period of power walking or other less strenuous exercise while energy levels are restored
• Check that you are not dehydrated/over hydrated?
• Are there signs of hypothermia/hyperthermia (Refer to my E-Book on Hypothermia and Sport)?
• Are you going too hard and depleting glycogen stores too fast?

My Blog and E-Publications have heaps of additional and detailed information about nutrition for sports and general health. Search for them (include the archives) and have a good read. The E-Book, Training for a Marathon by Lorraine Moller and me is probably the best start. If your question remains unanswered, then you will just have to send me an email and I will do the best I can to assist.

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Super Smoothie Recipe for Athetes the Elderly and the Infirm

This is the Super Smoothie recipe that I have been using for years. It is a nutritionally packed supplement for all kinds of applications such as for athletes in hard training, maintaining strength in the elderly and for recovery following serious illness or injury.

It is ideal as:
An additional source of pre and post exercise calories that is packed rich with nutrients

• A nutritious snack for children and teenagers after school and before exercise
• A nutritious substitute for the usual less nutient packed breakfast
• A meal substitute for the elderlyAn aid for recovery during and after injury or illness
  

Ingredients

• Enough whey protein powder to give you 20-30g protein (see the label)
• Whey protein is highly bio-available and may speed recovery after exhausting exercise or ill health
  
• 2-4 scoops of milk powder, or a substitute, or use any kind of milk, or use apple juice or good old plain water
• Home made acidophilus yoghurt. For nutrition, flavour and thickening.
  
• The acidophilus is important for digestive health. If you can't make your own, buy an unsweetened, unflavoured brand and make sure it says "acidophilus"
• If dairy intolerant, substitute dairy with any of the following:
  
• Goat milk, but not soy
• Coconut cream
• Ground nuts
• Banana &/or other fruit
• Berries are wonderful, especially if you are following a low-carb diet.
  
• Berries are packed with health benefits, including powerful antioxidants
• Tablespoon of omega oil such as Waihi Bush flax seed, olive or wheat germ.
  
• Fats are essential for digesting protein
• Fruit juice like apple Water

Optional ingredients (highly recommended)

• Brewers yeast flakes (This has quite a strong taste, so go easy on it!)
  
• Lecithin.
  
• A fat emulsifer that is also beneficial for the nervous system as well as the circulation
  
• Glucosamine & chondroitin
  
• Highly recommended for joint health and will assist repair after excessive or violent exercise, or resisting the wear and tear of advancing age
• Creatine to assist explosive performance and recovery and in any cases of debilitation relating to age and illness
  
• Wagner Ester C powder
  
• The Queen of vitamin C and a powerful anti-oxidant to assist recovery, for strong collagen and resistance to infection
• One fresh, free range, organic, raw egg
• Raw egg yolk is highly nutritious and quickly digested.
  
• But raw egg whites have small amounts of anti-nutrients that inhibit digestion of some nutrients. For this reason, raw egg yolks may be added to all smoothies, but whole raw eggs shouldn't be eaten more than about 3-4 times a week.
  
• You can also make the smoothie without egg if you prefer. People who are allergic/intolerant to eggs, are usually reacting to the whites, and should still be able to eat the yolks.
• If you are having raw egg, take any B vitamin supplements 2-4 hours either side because the protein in the egg may inhibit the uptake of the B vitamins.
  

Instructions
Blend everything except the egg, then add egg and blend again for several more seconds. Egg protein is delicate and easily damaged, so add it towards the end of the blending to minimise any damage

Usage (sport)

• Take 2 hours prior to and immediately after long or exhausting training sessions
• Can be additional to usual meal
• As a snack between meals
• On recovery days or when feeling unusually tired or sore
• Experiment as an energy supplement while exercisin

Usage (Ageing)
As one gets older, the need for calories diminishes, whereas the need for nutrients increases. This presents a difficulty for the older person who may be less hungry than years ago and apt to putting on body fat if taking in more than about 1500 calories per day.

Unfortunately, even the best diet of less than 2,000 calories may not contain sufficient essential nutrients to maintain optimum health. Malnutrition is rampant among elderly populations in countries like New Zealand.

The Super Smoothie offers an affordable and practical solution by being packed full of nutrients relative to calories.

• Have as a highly nutritious meal substitute such as breakfast
  
• Use as a nutrient-packed snack between meals
• Take immediately after exercise to maximise the benefits of the exercise

Usage (Illness and Injury)
When ill or injured, one of the first things to suffer is one's appetitie (Hospital food does not help!). During times of physical and emotional stress one's need for nutrients, including vitamins, proteins and antioxidants is increased - not decreased. General anaesthetic, drugs, therapy like chemo and radiation therapy and the flooding of the body with toxins from tissue damage all suppress appetite while increasing nutrient needs.

The Super Smoothie is one of the best solutions for countering the tendency to become malnourished and to expedite recovery. The Smoothie is easily ingested and digested and the ingredients can be adjusted according to need and tolerances.

Use as a daily meal substitute, especially to replace the usual hospital stodge that contributes to hospital constipation.

Encourage consumption of wholefoods, fruit and vegetables in addition to the Smoothie and in accordance with tolerances

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