About The Author:

Nicola  is a qualified Dietitian from the UK and has many years of experience. She is a registered dietitian with the Health Professions Council (HPC) UK and a member of the Singapore Nutrition and Dietetics Association (SNDA) and the British Dietetic Association (BDA). Nicola is passionate about food and nutrition and has experience in individual consultations and group coaching. Nicola is particularly interested in the area of weight management and has worked within this area in the UK and in Singapore.

Nicola writes a nutrition newsletter each month with lots of helpful diet tips, restaurant reviews and healthy food choices in Singapore.

Nicola can be contacted at nicola@nutri-style.com

Eating (& drinking) for Sport

I was lucky enough to attend a 4 day course on sports nutrition run by Sports Dietitians Australia (SDA) at the Australian Institute of Sport in Canberra last November. The course, which is for qualified dietitians, was excellent. I learnt so much in a short time; most encouragingly I learnt tips and tricks for the amateur athlete and exercise enthusiast (myself included) not only for the olympic athletes that surrounded us in Canberra.

Singapore is a fantastic place to take up and participate in sports and activities. Almost all sports are well catered for and there are a huge range of events such as runs, marathons and triathlons which give people something to aim for. Why not select an event for later this year and begin training for it now? Nutrition can have a detrimental effect on our sporting abilities. Our overall body composition and physique can determine what sports we are good at whilst what you eat and drink on the day of an event can have a significant effect on your performance.

Eating and drinking before sport

To perform well your body needs to have adequate carbohydrate supplies. Carbohydrate is the major fuel used during exercise.

• You should eat something ideally 2 hours prior to exercise.
• This should be a snack that is high in carbohydrate and low in fat.
• If you like to exercise first thing in the morning before breakfast, try to have a banana or a at least a glass of fruit juice.

Eating and drinking during sport

• For events and activities lasting less than one hour you only need water
• For sports lasting longer than one hour you may need to consider carbohydrate as well as fluid.

Eating after sport

• The body needs to re-fuel after exercise so a meal or snack should be consumed within 2 hours, although the first 30 minutes may be the most crucial time.
• Your choice of meal should be high in carbohydrate and contain some protein.
• Plenty of fluids should be taken to re-hydrate

Fluid

You should never underestimate the importance of fluid, especially in Singapore’s hot and humid climate. Dehydration will affect your physical performance as well as your mental alertness. To stay on top of your hydration levels:

• Monitor sweat losses
• Look at your pee! It should be light and straw-coloured.
• Be careful with sports such as swimming and golf where you may not realise you are sweating
• Thirst can often be mistaken for hunger
• Sports drinks maybe useful in certain situations

Of course all sports have different nutritional considerations. If you have any questions or would like some personalized advice please contact me:

Nicola@nutri-style.com

February 2009

Nutrition Makeover Workshop

This 3 hour workshop will provide you with the knowledge of what constitutes a healthy diet and how this can be achieved in Singapore. 

• A personalised dietary assessment will be conducted.
• A printed report highlighting any nutritional deficiencies will be produced.
• Learn how to make big nutritional differences with small changes.
• How to read a food label.
• Eating out, the healthier options.
• Fad diets and food scares. 

New dietary analysis software now being used at Nutri-Style!

Date: 19th February 2009 - Thursday

Time: 9am - 12pm

Place: 30 Bideford Road, Orchard, #18-02 Thong Sia Building, Singapore, 229922

For more details on the workshop please contact Nutri-Style on 68875220

or Email: Nicola@nutri-style.com

Valentine's Day

Are you already thinking about how to spoil your loved one? Many Valentine's day treats revolve around food and drink which unfortunately can be another reason for our healthy eating new year resolutions to slip.

Could your partner actually be making you fat? Eating is a central part of relationships; have you thought about how your eating habits change to accommodate your partner. A change in diet of both partners is called dietary convergence and the worrying thing is that it often means an unhealthier diet for women (more meat, less fruit and vegetables and more fat) but a healthier diet for men. A US study showed that marriage was associated with weight gain in women but not men. However after this adjustment period (around 2 years of marriage or living together) it has been shown that women have more influence over food choices! So be sure to exercise your influence this valentines day....

Many places in Singapore are offering Valentine's menus. One that particularly caught my eye is at the screening room in China town where you can enjoy a His & Hers Cupid Dinner Menu at $140++ per couple which includes 2 glasses of complimentary champagne while watching "Sleepless In Seattle"

www.screeningroom.com.sg

Healthy eating in Singapore

Skinny Pizza (It may not be what you think!)

This sounds like a fantastic concept; Eat pizza, stay skinny! To be fair this is not what this new restaurant claims to do. The skinny pizzas refer to the ultra-thin bases which are thinner than thin-crust, actually somewhere between a cracker and a pappadum!

Pictured above is the wild truffle mushroom pizza ($18 for 12 inches) which as you can probably see is heavy on the cheese and the oil.

However, there is an interesting range of toppings which includes a ratatouille pizza, served without cheese saving calories and fat ( Also a good choice for those following a dairy free diet.)

The menu also includes soups ($5.50) but only two are available on any one day meaning that they may not always be the healthiest choices.

Unfortunately, I don't think that this can be classed as healthy pizza. It would probably be better to have a thicker base which would fill you up and less of the high-fat toppings.

SKINNY PIZZA
next to STRIP
3 Temasek Boulevard #01-006
Suntec City Galleria (near Convention Centre)

Write it down!

The results of a six month study recently published in the American Journal of Preventative Medicine showed that dieters who kept a written diary of what they consumed lost twice as much weight as those who didn't.

The reasons for this could be two fold; writing it down may make you realize how much you are eating and if you have to write it down you may be less likely to eat that extra biscuit or finish up what's left in the saucepan!

http://www.nutri-style.com

2009 - Weight Management Group

Is 2009 the year to lose some excess weight? Have you have successfully lost weight in the past and need some motivation to get back on the wagon? Join the weight management group to learn more about a healthy diet in a social and supportive environment.

Nutri-Style's Weight Management Group offers a weekly meet-up where your weight will be monitored and you can learn about different nutrition topics. It provides a social network of like-minded people who know and understand the joys (and perils) of living in Singapore and trying to lose weight.

The sessions are run by a qualified dietitian and are suitable for both men and women who have previously followed a weight loss plan.

Cost: $15 per session or $140 for 10 sessions

Date: Monday evenings at 7pm

For more details on the group or if you are interested in a daytime class, please contact Nicola@nutri-style.com

Nutrition services at Nutri-Style

2009 New Year Diet Blitz!

In addition to Nutri-Style's range of nutrition services, for a limited period only we are offering a New Year Diet Blitz to kick start your 2009. This program is suited for individuals or for couples and will comprise of 4 sessions over 4 weeks:

• A nutritional assessment will calculate your dietary requirements
• You will learn how to lose weight sensibly and sustainably
• Individual dietary concerns are highlighted and addressed
• Discover what to eat and what not to eat!
• This includes Nutri-Style's new diet computer analysis PersonalisedDietaryReport

This offer will run for a limited time during January and February 2009.

The cost will be $500 which includes a printed assessment and support between appointments.

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