I was asked to give a talk for the Running Rooms 10k run group on nutrition. As usual I am posting the summary on here. This information has now become part of my required reading for new clients to my program.

Supplementation
*While it would be ideal to get all our of our nutrition from whole foods, it is unrealistic in this day and age. Our food is processed, soils contaminated, food sprayed, and genetically modified. The reality is food quality is not the best and we typically do not eat enough variety to get everything that we need. Stress, activity, and climate can cause us to have higher nutritional requirements.

1. High quality multivitamin for active women- take 1 to 3 a day with food. Find your vitamin from a health food store and look for a high potency vitamin. Many have enzymes, green food products and other micronutrients specifically for men, women, athletes or seniors.
2. Omega 3 fatty acids- omega 3s are important for joint health, brain function and cardiovascular health. It is difficult to consume adequate amounts of omega 3s with the typical Western diet. Omegas are found in oily fish such as salmon and sardines and in walnuts. Nutrasea is my favourite brand, and they also make supplements for pets. https://www.ascentahealth.com/  They are also essential for gut health and inflammation. The tangerine grapefruit flavour is delicious, but you can also get probiotics designed to add in your morning coffee.
3. Probiotics- A healthy gut means a  healthy mind. A large proportion of serotonin (the neurotransmitter known to affect mood) is actually found within the gut. If you experience bloating, cramps, IBS, or poor digestion a probiotic is absolutely necessary. Those with celiacs, crohns disease or colitis should be on a higher potency probiotic.
 Probiotics help to keep a healthy microflora in the intestines, which can be disrupted with antibiotics, illness, stress and chronic disease. Poor gut health can lead to disruptions in absorption of nutrients, and potentially deficiencies. It can also lead to hormonal imbalance and allergies if left untreated.
http://www.seroyal.com/ca/news/news-1.html Seroyal is a very high quality probiotic that has been approved by Health Canada for IBS and post antibiotic therapy. Probiotics can also be used to treat yeast infections.
To learn more about probiotics and prebiotics, read this https://nccih.nih.gov/health/probiotics/introduction.htm
4.Vitamin D- vitamin D is important for the absorption of calcium and bone health. It is also important in mood, immune function and inflammation. In Canada it is especially important to supplement as we do not get the vitamin D from the sun in the winter months. Air pollution and smog can also affect vitamin D exposure/absorption. Vitamin D is a fat soluble vitamin that is not found in many foods, but is fortified in milk.
5. Magnesium is one of the seven essential macrominerals (we need more than 100mg a day). Many people do not get adequate amounts of magnesium (estimated at 43% of canadians). Magsium plays a role in glucose metabolism (ie there is a relationship between magnesium intake and diabetes), muscle and heart health, and bone formation. Oh, and also don't forget that PMS and anxiety can be helped with magnsesium. Have I sold you yet? Magnesium can also help with migraines and restless leg syndrome. Speak to your local health food store about which supplement is right for you (and your doctor of course). Magnesium glycinate is a highly absorable form that I recommend to my clients,   http://umm.edu/health/medical/altmed/supplement/magnesium
http://www.medicalnewstoday.com/articles/286839.php


There is no one size fits all nutrition plan..
We are all very unique in our genetic makeup. It is important to recognize that one type of eating may work for some people, it will no for others. It is important to listen to your body and make a note of what foods make you feel good and what foods give your problems. Eat all foods in moderation, eating excessively will not be health promoting.

• Women are more complicated than men. We have different requirements and I believe more complex health issues than men. Many of these issues come from hormones and hormonal changes. Eating whole, nutritionally dense foods will help to keep your hormones balanced, and lead to a happier and livelier you. Hormones can be thrown out of whack when you are stressed, taking medications, are lacking nutrition, or from genetic reasons. See your doctor if you feeling unwell. 

• When you are running or doing any sort of exercise, you want to ensure that you will not feel discomfort, gas, or bloating. Be sure to give yourself enough time from your meal to your workout. Try to eat a combination of protein and carbohydrates about an hour and a half before your workout. Some good choices would be whole grain toast with nut butter and a banana, a chickpea and tuna salad, wasa bread with cheese and grapes, an omelette with quinoa.

• If you must eat right before your workout have something light that will be quickly absorbed. Some examples are a banana, a fruit smoothie, pretzels and nut butter/hummus, a homemade oatmeal bar. Greek yogurt and fruits. Something that you know will not irritate you and will not give you digestive problems.

• Don't expect your body to preform if you are not providing it with fuel and hydration. Prepare for your workouts and respect your body.

• Drink water and herbal or green tea throughout the day. Try having lemon or apple cider in your water upon waking and half hour before meals to aid digestion. Do not overdrink while eating, just sip throughout your meals. When it is time to exercise you do not want to have to chug water because you are not properly hydrated. This will lead to cramps, bloating, and the need to go to the washroom (not so ideal half way through a race!). 

• Post run/workout, be ready to get some high quality nutrition in your body within a half hour. This is the ideal time to get fast acting protein into your system, where it will help in repair and recovery after a hard workout. Protein shakes are an easy choice. They are portable, convenient, and require little preparation. Find a high quality whey protein or vegetarian protein from your health food store.  Use one scoop of protein (no less than 20 grams of protein) with either milk or yogurt or water, and some fruits. I like frozen fruit with kefir and   1/2 banana. Add chia, flax, coffee, or green tea powder to change up the flavour. There are a ton of recipes online.

• If it's time for a sit down meal post workout, ensure that you are getting a combination of protein and carbohydrates. 3-4oz (the size of your palm) of meat or fish or tofu, and 1/2-3/4 cup of brown rice, quinoa, or complex vegetable carbohydrates (like squash or yams) are some good ideas for post workout nutrition.  Of course add in some leafty greens as well. Add healthy fats like avocados, olive oils, nuts, fish, and eggs to your diet. These fats keep you full and aid in the absorption of other nutrients.