Health

Mel Mitchell is an experienced Personal Trainer, Kettlercise and group exercise instructor and sports massage therapist based in Sturminster Newton. Getting back to what we love!

With restrictions being lifted this means many of us can get back to doing the things that we love.

For me this means the return of races. Last year saw the majority of the races being postponed or cancelled which is disappointing when you’re looking forward to them so much.

Mind you last year wasn’t a complete write off as I managed to sneak in a couple of races including my very first Ultra in October.

Running has for many years been my outlet to relieve stress and keep my mental health in check.

Even though I was out running regularly during lockdowns, it doesn’t compete with the buzz of getting together with your running mates and thriving off the atmosphere of races.

The Sociable Joy Of Races

Each race is its own little adventure which comes with comradery and support from not only those that you know but also fellow runners that you’ve never met before.

It all starts with waiting at the start line with the anticipation in the air and the sound of nervous chatter. One of the reasons I love races so much is the social element and a chance to catch up with people, particularly if you haven’t seen them in a while.

The smiles and shouts of encouragement from the marshals and volunteers at the aid stations are always appreciated, as is the variety of delicious food that they provide (you all know how much I love my food!).

Not forgetting the photographers

Mel is open about her use of running to relieve stress and maintain her mental health. Running can control stress and boost the body’s ability to deal with existing mental tension. Exercise also increases concentrations of norepinephrine, a chemical that helps moderate the brain’s response to stress. Mel Mitchell

en route which suddenly cause your running posture to improve ten-fold and your very best cheesy grin comes out to play!

As the finish line comes into sight not only is there a sense of relief but also an overriding sense of accomplishment giving you a new found energy to switch on the turbo boost and cross the line feeling like an elite athlete.

The race is of course never complete without a nice shiny medal around your neck to mark your achievement. Ever runner loves a nice bit of bling! Every aspect of taking part in these events puts a smile on my face and I am very much looking forward to getting back to them. Always happy to answer your questions - send them to me on melmitchellmassage@gmail.com

8 Big Dietary Myths That Just Won’t Die

by Karen Geary, a Registered Nutritional Therapist DipION, mBANT, CNHC at Amplify

There are a lot of nutrition myths out there that just won’t go away.

And of course there is so much misinformation doing the rounds on the internet that it can be hard to know what’s true and what’s not. So, as a qualified nutritional therapist I’ve decided to debunk a few for you, based on actual science:

1. A calorie is a calorie

1000 calories from broccoli has a different impact on health than 1000 calories from a handful of Quality Street. Think nutrient density, not calories.

2. Low fat is the way to lose weight

We tend to lump fat together as one macronutrient. Good fats are needed to build high quality cell walls and balance hormones. Fatty fish, a small amount of nuts and seeds, avocados, olive oil and grass fed meats are the way to go. Not the inflammatory ‘vegetable’ and sunflower oils, and especially not deep fried. And no products marked ‘low fat’, where sugar replaces fat.

3. Keto is the way to lose weight

Low carb, keto and low fat diets are all ways of losing weight, but need to be genuine low carb, keto or low fat to ensure success. The reason why people are so successful with keto dieting is because it lowers insulin to the point where fat can be burned more readily. It also blunts the appetite as blood sugars are stable. A study in the BMJ in January examining remission of diabetes showed that very low carb diets (keto), were less effective than low carb diets. This is likely due to adhering to a low carb diet is much easier to stick to over the longer term.

4. Exercise is the way to lose weight

Weight loss is 80% diet, and in fact it is possible to lose weight without exercise. However, exercise improves your mood, energy levels and reduces stress levels. It also supports detoxification by stimulating the colon as well as releasing toxins through sweat. Make exercise a priority but don’t rely on it as a sole method of weight loss.

5. Three meals and two snacks are the way to lose weight

This is old science where the hypothesis was that you needed regular food to keep blood sugars stable. Actually, when you start eating you induce insulin which stops you burning fat. Mum was right, stop snacking.

6. Red meat is bad for you

Unproven. Nutritional research is tricky as it often relies on participants completing accurate food diaries. It is challenging to single out a single nutrient, eg red meat, when it is important to look at the whole dietary pattern, ie what else is eaten? Much of the research on red meat is US centric, where it is produced on feed lots where the cattle are fed grain. Many are factory farms. Grain fed meat has a very different nutritional profile to grass fed meat.

Grass fed meat has a healthier balance of good fats, specifically omega 3 fats and higher levels of conjugated linoleic acid (CLA).

It also has a higher level of carotenoids – which is what makes the fat yellow. Carotenoids means more antioxidants and nutrients. Bonus. Grass-fed animals make poop that provides nutrients for plants, along with beneficial bacteria for the soil microbiome. This results in a balanced ecosystem that builds healthy fertile soil.

We have an abundance of grass fed beef here in Dorset where you can often buy direct from the farm. I live right next door to one and their beef tastes amazing.

7.Being vegan is the healthiest diet.

It is true that people who put more plants in their diet are healthier than average. However when fully vegan clients come to see me they are almost always nutrient deficient. To be a healthy vegan we need to be mindful of getting the correct nutrients. It can be difficult to get vitamins D, B12 and B6 from a vegan diet and often supplementation is necessary. It is also important that good food sources of zinc, iron, calcium, omega 3 and selenium are incorporated into a vegan diet.

8. Breakfast is the most important meal of the day

The studies are mixed on this. There are studies that show that people who regularly eat breakfast have better protection against becoming overweight. There are also studies that show that non breakfast eaters may have an advantage when it comes to weight loss and fat burning (intermittent fasting).

If you skip breakfast but eat too much later in the day, try eating breakfast. If you are an intermittent faster but then continually graze during your eating window, you will end up with a dysregulated metabolism. Stick to meal times whether you intermittently fast or not.

Karen Geary