Peak Performance

Learn how to interpret a COVID-19 test: https://www.bmj.com/content/369/bmj.m1808

If you think you can get away with poor sleep habits and not compromise your health.....think again. Shorter sleeping times and fragmented sleep are associated with an increased risk of subclinical atherosclerosis. SO SLEEP for your heart's health! https://pubmed.ncbi.nlm.nih.gov/30654884/

Iron metabolism and low energy availability ......another reason why underfueling messes with your health and performance https://www.mdpi.com/2072-6643/12/12/3692

2021 is the International Year of Fruits and Vegetables! Celebrate this fresh new start with a fresh new recipe featuring a vegetable you've never tried before!

In the average Canadian household, one in four produce items gets thrown out. That’s like throwing away $600 a year! Sharpen your food storage skills, you’ll sa...ve both food and money. Learn how to #EndFoodWaste with these five tips from the David Suzuki Foundation: https://davidsuzuki.org//queen-of-green-five-ways-end-food See more

2021 is the International Year of Fruits and Vegetables! Celebrate this fresh new start with a fresh new recipe featuring a vegetable you've never tried before!

In the average Canadian household, one in four produce items gets thrown out. That’s like throwing away $600 a year! Sharpen your food storage skills, you’ll sa...ve both food and money. Learn how to #EndFoodWaste with these five tips from the David Suzuki Foundation: https://davidsuzuki.org//queen-of-green-five-ways-end-food See more

Challenge yourself to stay in the PINK Zone

If you need another reason to get a dog.....it's the best exercise machine with fur and even more so during COVID restrictions on recreational and competitive sports https://ijbnpa.biomedcentral.com//10.11/s12966-020-00987-8

For female athletes, check out this app for menstrual cycle tracking https://www.fitrwoman.com/

Great summary paper on sports nutrititon for the recreational athlete....https://www1.racgp.org.au//Sports-nutrition-for-the-recrea

Follow Peak Performances latest sport nutrition intern - shes doing some great work!

Plastic Teabags Release Billions of Microparticles and Nanoparticles into Tea.....https://pubs.acs.org/doi/10.1021/acs.est.9b02540

Booze.....the calories leave a mark on your midsecton...check out this chart from NutritionAction https://www.nutritionaction.com//uploads/janfeb20_chart.pdf

Im working on a project with a graduate student on symptoms of relative energy deficiency (RED) in adolescent swimmers. For those of you who are interested in this a think tank was recently convened in Montreal to look at opportunities to address prevention of low energy availability and optimization of energy intake and performance. Details here: http://b2ten.com/communique-b2ten-ishare-think-tank-on-re/

Hey athletes! The WADA List of Prohibited Substances and Methods is now in force - see updates here: https://www.wada-ama.org//wada_2020_english_summary_of_mod

compter du 14 novembre prochain! (vido dans le lien) https://players.brightcove.net//default_default/index.html

Pretty excited to let everyone know that I am now an adjunct professor at McGill! I have a MSc student working on a sport nutrition project with Sport-etude swimmers in Gatineau and another MSc to start in 2020! Some nice research projects coming up!! https://www.mcgill.ca/nutrition/staff/adjunct-professors

Infographic for the stats on the Tour de France 2019 https://netstorage.lequipe.fr//cycling_tdf/la-course-uk.pdf

Diet literacy......knowing where to go to get science based evidence to support your nutrition and health goals

Using DNA technology, investigators examined the stomach contents of the Iceman, a man who died 5300 years ago but was frozen in the Alps until his body was discovered some years ago. The result: a remarkably high proportion of fat" (mainly animal fat, which is highly saturated) "..supplemented with fresh or dried wild meat, cereals, and traces of toxic bracken....." AND "computed tomography scans of the Iceman showed major calcifications in arteria and the aorta indicating an already advanced atherosclerotic disease state" SO YOU ARE WHAT YOU EAT https://www.ncbi.nlm.nih.gov//arti/PMC6065529/figure/fig1/

When healthy eating becomes unhealthy: A look at orthorexia nervosa....recognize this in anyone you know??? https://explore.ucalgary.ca/when-healthy-eating-becomes-unh

Interested in "supplementing" your body? Take a read through this first....

Shes a Vet, doing her PhD, and breastfeeding her daughter while blowing away the (male) competition :-)

I hear alot of chatter about the potential of CBD - both for personal and PET use. If youre considering Cannabidiol (CBD) for you (OR YOUR PET) you need to know that it (as well as some foods and herbals) can inhibit the cytochrome P450 (CYP450) systems ability to metabolize certain drugs, leading to higher levels of certain drugs in your system at one time. BEFORE taking CBD check to see if you (OR YOUR PET) are taking a medication that could be affected by cannabidiol an...d . If so you should consult your doctor (OR YOUR VET) to make sure that it is safe for you (OR YOUR PET) to use CBD. Here are just a few examples of drugs known to use the CYP450 system: Steroids HMG CoA reductase inhibitors Calcium channel blockers Antihistamines Benzodiazepines Antiarrythmics Antibiotics Beta blockers Proton pump inhibitors (prescribed for acid reflux) NSAIDS - anti-inflammatory drugs Angiotension II blockers Oral hypoglycemic agents See more

Making a plan to SHAPE UP in 2019 takes some thought...we can help you to develop your personal eating plan to eat better, lose excess body fat and feel energized at the Shape Up workshop on Saturday January 12th 9-11 am. in Ottawa You can register here: https://peakperformance.ca/schedule/

Are you training properly or risking injury and poor results? How much is too much? https://bjsm.bmj.com/content/50/17/1030

Do you have high cholesterol? Find out what you can do to cope with cholesterol at www.copingwithcholesterol.ca

Gluten-Free 24/7 was created in collaboration with the Canadian Celiac Association, as a tool to assist persons dealing with celiac disease or gluten sensitivity when trying to shop for safe gluten-free foods. Gluten-Free 24/7 allows you to review ingredients and easily identify the hidden sources of gluten in food products. http://www.glutenfree247.ca/

To all you "aging" masters athletes.....something to think about

If youre trying to make sense of fats vs carbs vs genetics vs lifestyle - read this paper: http://science.sciencemag.org/content/362/6416/764/tab-pdf

http://issndiplomapodcast.libsyn.com/markers-of-low-energy-

A parody of dubious online health claims: https://www.thinkingnutrition.com.au/broccoli-bad-for-you/

This speaks to all female athletes at some point in their lives

Prevalence of Indicators of Low Energy Availability in Elite Female Sprinters. https://journals.humankinetics.com//10.11/ijsnem.2017-0397

https://survey.concordia.ca/limesurvey/index.php/129937

https://www.theguardian.com//cycling-keeps-your-immune-sys

For those of you interested in your Energy Balance and Body Composition and how to develop an eating plan to maximize lean body mass and lose excess fat, check out the Shape Up workshop this Saturday Feb 17th 9-11 am. in Ottawa: If youre more interested in improving your eating habits for sport performance then the PowerFuel workshop Saturday Feb 17th 11-1 pm is for you You can register here: https://peakperformance.ca/schedule/

Hmmm....recovery nutrition - does it really matter what you eat? (Am J Clin Nutr, Jan 2017). Fast foods such as French fries, hash browns and hamburgers helped athletes recover just as quickly from hard workouts as sports nutrition products such as Gatorade, PowerBars or Clif Bars (International Journal of Sport Nutrition and Exercise Metabolism, March 26, 2015).

Make sure you are eating enough protein to maintain that muscle mass and recover well from strength and conditioning training sessions, especially master athletes!

https://www.medpagetoday.com/endocrinology/obesity/70882

Extra body fat does not always fit the "health at any size message".