Healthy Eating

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Holistic nutritionist Sandra Millward practices what she preaches when it comes to giving expert advice to athletes and to those looking to improve their healthy eating habits.  

As part of Millward’s healthy lifestyle, she runs three times and lifts weights weekly while properly fueling her body. Thus preventing any form of lumbago and always being fit for new adventures.

In an interview, Millward said, “It is always a good plan to eat a wide spectrum of fresh fruits and vegetables no matter what your age.”  

She continues “Half of your dinner plate should consist of organic greens and lightly steamed vegetables, a handful size portion of protein and a small fist size of a whole grain carb. Use fruit as your dessert or fuel for sports and always hydrate with water!”

She continues, “Some healthy ideas for seniors (as a generalization, most seniors now are now healthier than ever) would be including fiber in the form of oatmeal, (Pre and post workout) dried fruit such as apricots, figs and prunes providing the body with essential vitamins and minerals along with natural sugar required for immediate energy.”

Following a one-hour exercise session, she suggests the following snack to have afterwards:

“With any athlete, it is important to have a balanced combination of carbohydrates and protein after activity. Research suggests within one hour of training if the activity is intense, more calories will help with recovery as well as supplying energy for the rest of the day. If the activity is less intense, just cut your calories by taking a smaller portion.”

She suggests eating grass fed bone broth, either turkey or beef to promote healthy joints, ligaments, and tendons. If you have trouble digesting protein, Millward advises, “Start your meal off with a shot of apple cider vinegar to build the hydrochloric acid in your gut to break down the protein more easily.”

The government of Canada’s information about healthy eating for seniors says, “As you age, your sense of thirst may decline but you still need to drink (water) regularly whether you feel thirsty or not.”

Millward recommends the following supplements:  

1. Biosil ticks a lot of the boxes. Research shows this supplement can increase collagen production back to the level it did when you were young!

It contains a choline-stabilized Orthosilicic acid (ch-OSA). Biosil is proven to activate the biological pathways that generate collagen.

How does that translate to an everyday aging athlete?  

It (will) increase bone mineral density at the critical hip region, promotes healthy bones, and is clinically proven to reduce fine lines and wrinkles, thickens hair and strengthens nails.

This supplement is a POWERHOUSE and I have many personal testimonials to prove it!

2. Antioxidants to slow signs of aging – Vitamin C! Oxidation is a normal and necessary process that takes place in your body.

Oxidative stress on the other hand, occurs when there’s an imbalance between free radical activity and antioxidant activity. Free radicals can be created with intense exercise and stress.  

When there are more free radicals present than can be kept in balance by antioxidants, the free radicals can start doing damage to fatty tissue, DNA, and proteins in your body.

Higher doses of vitamin C support cardiovascular health by increasing the flexibility and strength in the capillaries and the arteries. Think HEART health!

3. In order to manage the pain associated with post workout, I love the supplement, Astaxanthin (algae).  

The Journal of Human Nutrition and Food Sciences suggest astaxanthin can reduce oxidative stress, inflammation, as well as enhance the immune system.  

I have worked with several athletes that use this supplement to alleviate the pain of endurance sports. As a bonus, Astaxanthin is often found in quality eye formulas to enhance vision and helps with radiant looking skin.”

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