Lockdown Newsletter – Week 9
Hello! Welcome to issue number 9 of the lockdown special.
We’ve had another busy week in the virtual world of Valesco, with the pub quiz, a full program of classes, Ready Steady Cook, Yoga and nutrition chats. We also held our blind auction, thanks so much to those of you who got involved and we can’t wait to get coaching and cooking with you soon! We also need to mention THAT video… if you haven’t seen our coaches showing us some of their best moves and ruining sports bras then click here!
We’re heading into Mental Health Awareness week. If you’ve not taken a peek, we’ve sent you an email that details a packed program of workshops and seminars and we’d love to see as many of you involved as possible.
This week, we’ve got tooth care, nutrition & over training and some advice on mental health and as always, if you’d like to contribute to the Newsletter…whether it be an article, something you’ve found useful or just want to let us know what you’ve been up to please do get in touch!
Nutrition with Viki- Finding Balance
Last week we talked about finding the correct balance of essential fatty acids to support health, training and to fight off inflammation.
This week we are going to talk about a different kind of balance….
Let’s talk Overtraining.
A taboo subject you might say.
A subject that is personal and very individual.
The truth is that if we do too much exercise it can reduce the gains (or “Gainz”), we made in the first place. Overtraining Syndrome (OTS) is the clinical term associated with: ‘prolonged maladaptation to exercise which occurs when the volume and intensity of exercise exceeds recovery capacity’ aka Overdoing It.
The key takeaway from this is to go slow and steady when increasing your training.
A bit like the hare and the tortoise. For most of us, we can’t become elite athletes overnight.
How can I tell if I’m doing too much?
- Decreased performance…not hitting those PB’s
- Lowered immunity e.g. getting regular colds with prolonged recovery
- Constantly tired
- Poor sleep
- Slow recovery from exercise (those DOMs last for longer)
- Increased injury
- Muscle wastage
- Reduced reproductive function…periods become irregular or stop, lowered sex drive etc.
From a nutritional perspective OTS is linked to poor diet and negative energy balance; a challenge athletes face time and time again. Not getting enough food to meet their energy needs and not getting enough nutrients to support their body’s needs.What can I do?
- Make sure you are getting enough energy (food) to meet your needs
- Eat a nutrient dense diet rich in wholefoods, good quality protein, fat and carbohydrate
- Processed foods should be treats…not a way of life!
- Do not use exercise as an excuse to eat a processed treat
- Get enough sleep…your body is hard at work when you are getting shut eye so don’t take it for granted
- Know when to rest and recover…listen to your body’s signs
- If you are coming down with something, it’s time to rest…
- Have easier training days…you can’t train at 110% 365 days a year
- If you are ill, it is time to rest
- If you are really stressed, controversially, it is not always time to blow off steam; long periods of stress are going to have the same effect as overtraining
In theory this all sounds simple however when you have PB’s to hit and are working to a programme within a great community of like-minded individuals, it can be hard to say no to a training session.What else can I do???
This again should be simple but many of us are faced with the opportunity to rest and simply feel lost so here are some ideas that might help:
- Put your feet up…as simple as that…although easier said than done
- Do planned stretching: ROMwod and yoga are great ways of taking a day off
- Have a massage
- Batch cook – use the time when you are not training to make sure your diet is on point
- Have a nap, scientific studies have shown that micro-napping can increase longevity
- Get outside, walk in nature, soak up some rays (20 minutes of sun exposure with bare forearms is enough to get your recommended vitamin D per day)
- Meditate – apps like Headspace are great tools if you don’t know where to start.
And finally…Are there specific foods/nutrients to support rest and recovery?
- Omega 3 fatty acids!!! These decrease inflammation for overtraining and help to reduce muscle wastage. See last week’s article for more details
- Flavonoids aka plant chemicals found in fruit and vegetable reduce oxidative stress and aid muscle recovery so don’t forget to eat the rainbow!
- Vitamin C supports muscle repair and can reduces circulating cortisol and adrenaline (fight or flight hormones)
- B vitamins are involved in energy production and can improve fatigue. Eggs, oats and wholegrains are great sources
- Magnesium, found in dark leafy greens (to name but one food) can reduce muscle cramps, aid sleep, promote protein synthesis and protect against oxidative stress
- Zinc, supports muscle repair, strength, immunity and hormone production. Lentils, oats and chicken thigh are all great sources
- Branch Chain Amino Acids (BCAA’s) decrease during exercise so a good quality protein powder or BCAA powder will help to stimulate protein synthesis
You fine looking lot all have lovely smiles and I would love for it to stay that way. Unfortunately, current data shows the average adult has 25 teeth, most people are born with 32.
There are two main diseases that lead to tooth loss: caries (tooth decay) and periodontal disease (gum disease). Both are completely preventable (in the majority of the population). I am going to focus on caries as if you do all the below it should also lead to healthy gums too. Caries needs 4 things to occur, a tooth surface, bacteria, sugar and time. If you remove any one of these things you will not get caries.
There are so many factors contributing to oral disease but the simple ones we can control are oral hygiene regimes and diet, so I am going to focus on those.
1. This may sound obvious but make sure you brush 2 x daily, only 75% of people do this. Also use a systematic approach (i.e. brush the same way every time) to ensure you don’t miss anywhere. Divide the mouth into quarters (top right, top left, bottom left, bottom right) and then brush the outside of the teeth, the biting surfaces and then the palate or tongue side; by the time you do it properly it should take 2 minutes. Ensure you brush the gum and the teeth. Angle the toothbrush towards the gum at a 45 degree angle if using a manual toothbrush and if using a powered toothbrush just hold against the gum and let it do the work for you. The amount of pressure should be just enough to make a fingernail blanch, if you are pressing harder than this you could literally brush your teeth away!
1. Frequency is the most important thing here in my opinion. It comes back to the critical pH. This graph will hopefully help me explain. Every time we eat our pH drops because bacteria turn carbohydrates into acid. It takes approximately 30 – 40 mins to get back above 5.5 level. So if you eat 4 x daily your teeth will be exposed to the bad acidic environment for, 4 x 30 mins = 2 hours. Whereas, if you were to eat 8 x in a day your teeth would be in the bad acidic environment for, 8 x 30 mins = 4 hours. Evidence says our teeth can handle 4-5 times a day of eating, more than that you are most likely going to get tooth decay. I aim for no more than 4 as if I creep up to 5 on the odd day I know it is fine.
4. The sugar free but acidic foods are worthy of a shout too I think. Lots of people ask me about diet fizzy drinks as some people think they can drink them safely because they are sugar free. All sugar free energy drinks come into this category and are causing big trouble. This is because they are acidic and as you can hopefully see by now teeth do not like acid. They will not cause caries as it is not bacteria driven but they will cause erosion. If you drink an acidic drink you will still demineralise the tooth because the oral pH will fall below the critical pH but it will just wash the tooth surface away and not form a hole because it is not bacteria driven. Basically, you can end up with very small flat teeth. These cases are becoming more common as our diets are becoming more acidic. Even healthy things like lemon in hot water (sorry Ellie I know this was a top tip) can cause it as citrus fruits are acidic. I have also seen many patients come in with very small (eroded) teeth due to lemon in hot water so by all means have it but don’t constantly drink the stuff.
I hope this has been useful for at least one of you. I feel like people view dentists like I view mechanics; I have no idea what they are going on about, so I just have to trust them. Knowledge is key in preventing oral disease. Hopefully, this has not been too patronising, and you have learnt something that will result in you having healthy teeth forever. Keep up the amazing work with the nutrition programme everyone and keep smiling!
It's OK not to be OK... Stew shares his story
In my younger years, we moved around a lot for my Dad’s job. I also used to be painfully shy and self conscious.The two didn’t mix well.
I spent a fair amount of my teenage years in a mentally bad way. It was never discussed and I didn’t think anything of it – I just assumed it was something everyone went through and was normal.
Bath in Lockdown
Alex shared this amazing video shot by her friend in Bath, it comes with a tear warning but it’s so, so beautiful. Click here to enjoy.
We aren’t Covid-19 lying down and where there is challenge there is opportunity! An opportunity to help people who are without a community like Valesco to support them through this time; An opportunity to invest in the bigger, brighter future of Valesco! So, we’re taking Valesco Online to a wider community. The Online membership is available now and includes:
– 20 love coached Zoom classes each week
– 3 Yoga classes each week
– Nutrition support, guidance and information
– Access to 1-2-1’s with coaches
– Social events & Challenges
– HomeWOD with demo videos
The added benefits coming soon are:
– Accountability coaching
– A ‘Members only’ area on the website (currently in development)
AND when all this is over all the benefits of ‘Valesco Online’ will still be available to our members as part of the existing membership!! Cant get to the gym one day…? No worries, jump into a Zoom class. Going on holiday but still want to train…? Do the daily HomeWOD! We are delighted to be providing our members an online training platform whilst we are closed and are excited about growing the Valesco community through our Online programme. The future of what this might lead to for Valesco, and all its members, is really exciting for everyone!
Charlie was back on our screens this week after a well deserved birthday off! He cooked a scrummy salmon en croute and for those of you who missed it, the recipe is below.
lemon and poppy seed muffins
If you fancy a sweet treat without the ‘naughty’ give these a go. No refined sugar, no refined flours and no dairy….but ABSOLUTELY DELICIOUS! Soft, spongy, sweet and we challenge you to stop at just one!
We didn’t have any lavender and they are great even without it!
Until Next Time, Big Love Team Valesco xxx
Save The Date
Save the date- Isolation Style
We’ve got lots more up our sleeves to keep you guys connected and beat the boredom. Some of the things we have coming up are:
- Book Club – Tuesdays @ 5.30pm
- Paint your pet COMPETITION coming soon!
- Lockdown bake-off – Weekly challenges from around the world for the Nutrition programme members
- NEAT UP challenge – W/C 04/05/2020
- The ‘school science’ project challenge
- Specialist classes – Weightlifting technique @ 5.30pm on Wednesdays, Banded Bro sesh @ 12pm on Fridays, HSPU 4 week workshop at 8am Tuesday starting 12/05/2020
- Bi- weekly Quiz with Johno – next one 13/05/2020
- Weekly ‘Ready Steady cook’ with Charlie @ 6.30pm on Thursdays
Who Wore It Best
So we know they aren’t quite matching but it’s lockdown and twinning is at an all time low, but check out Harley and Finn in their adorable outfits! These pups sure are stylish!