Food for … health!

There are many foods and nutrients that can help boost our body’s health and performance. An article from the SIRC Collection highlights 10 foods that lead the pack because they have more highly concentrated nutrients or special compounds that fight disease.

1. Blueberries: These berries have more antioxidants than many other fruits and vegetables and are also a natural ant-inflammatory. The darker the berry the more antioxidants they have.
2. Tomatoes: Contain lycopene, a chemical that potentially helps to reduce the risk of several cancers.
3. Pomegranates: For heart health. Drinking an 8.5 oz glass a day can improve blood flow to the heart by 17%. The juice also helps prevent formation of fatty deposits on blood vessel walls and decreases blood pressure.
4. Salmon: High in Omega 3s which help with cholesterol, decreases inflammation and can elevate mood.
5. Flax seeds: Health benefits from these seeds include lowering cholesterol, triglycerides and blood pressure, and help reduce the risk of heart attack. They contain beneficial fats and are high in fibre.
6. Green Tea: Research suggests that those who drink green tea have shown lower cholesterol levels and that epigallocatechin gallate (EGCG) contained in green tea knocks out cancer cells.
7. Coconut: During cold and flu season the lauric and capric acids in coconut have antiviral and antibacterial activity to boost your immune system. Research also suggests that it boost your anti-inflammatory response.
8. Açaí: Full of antioxidants and health-promoting fats, the fatty acid in açaí has been shown to promote good heart health.
9. Broccoli: High in vitamins C, K and A, as well as dietary fibre, it also has multiple cancer fighting properties and protects against heart disease.
10. Dark Chocolate: Research shows that it is high in antioxidants and can lower blood pressure. Cocoa content should be 60% or higher, the darker the better.

Adding these foods into your daily diet can improve your health and help you avoid the chronic diseases that afflict many people.

For more details, order the full article from SIRC :
Barrett, Koren (2009). 10 Super Foods: What They Are and Why You Should Eat Them. Volleyball, Nov 2009, p.20-21.

Nutrition Information

A recent article coming into the SIRC Collection discusses the importance of evaluating the information that you are finding on the web especially when passing it along to others. It reminds us that we must provide information in a way that encourages the consultation with experts in the appropriate field of interest. In this case, a panel of two dietitians and two fitness professionals identify “go-to” websites for nutritional guidance. Their top four websites include:

• The U.S. Department of Agriculture’s My Pyramid for personalized eating plans and interactive planning and assessment tools.
• Eat Right from the American Dietetic Association provides science-based food and nutrition information.
• The T. Colin Campbell Foundation which is a nonprofit organization providing scientific and health information to the public, without influence from industry or commercial interests.
• ConsumerLab.com which provides independent test results and information to help evaluate health, wellness and nutrition products.

In Canada we can consult the Dieticians of Canada for food and nutrition information.

So next time you are looking for information on any topic, make sure you consider the source when evaluating what you find.

Resource Reference:
Todd Webster, Sandy (2010). Experts Recommend Top Websites for Nutrition Guidance. IDEA Fitness Journal, 7(10), 58.

Eating Well on a Budget?

Many of us have made resolutions to eat healthier in the New Year. But with rising costs and tighter finances is it possible to eat well on a budget? What are the ways that we can shave a few dollars off the weekly grocery bill? The following tips have been suggested as ways to help you eat better and help manage costs.

• Eat at home more often.
• Plan meals in advance to avoid last minute less healthy “quick food” choices.
• Incorporate ingredients already located in your fridge, freezer and cupboards.
• Plan meals around weekly store specials.
• Stock up on sale items if space allows.
• Use coupons only for items that you already buy.
• Add more meatless meals. Meat is usually the most expensive part of a meal, but make sure to balance nutrients just the same.
• Use leftovers to save time and money.
• Eat before you go shopping, it helps prevent those impulse buys.
• Shop on the perimeter of the store to fill up on fresh fruits and vegetables, proteins and dairy.
• Look for bargains near the ends of aisles, and on upper and lower shelves. Items on eye level are usually more expensive.
• Compare unit prices of items to determine cost per item.
• Make your own single serving meals and snacks.

These are just a few of the ways that you can focus on eating healthier while managing costs. Pick a few and see how they fit into your routines. Incorporating small changes in your lifestyle until they become habits are a simple way to adopting a healthier lifestyle.

For more information on nutrition or other topics check out SIRC’s online resources.

Ch-Ch-Ch Chia ~ It's Not The Pet It Use To Be!

How to fuel the body is as diverse as the body itself, but it also depends on the nature of the activities being done. “Filling the tank” while engaging in sport or physical activity of any kind involves eating a healthy well–balanced diet, if there is to be a return on investment. Energy drinks, gels and bars provide quick and convenient energy and still gaining popularity as an energy source is the super food - the Chia seed.

What is old is new again. Known as the “Indian Running Food”, the Chia seed is an ancient seed that has been used by tribesman as a source of energy and sustenance for many, many years. Amongst its advantages are that it is lightweight, easily digestible, and is packed with fiber while also offering a complete essential amino-acid package. Even eating Chia on a regular basis will decrease food cravings and assist with weight loss as well. When Chia seeds are mixed with other foods, it displaces calories and fat without diluting any of the flavours. And when it’s made into the Chia gel (by mixing it with water), it displaces rather than dilutes, creates more surface area, and can enhance the flavour rather than dilute it.

Companies such as “Holy Crap”, based in Canada, have developed a ‘breakfast’ mix, while other companies offer up a multitude of recipes where Chia can be successfully added. Best known for its highly successful Chia pet marketing campaign, now there are many ways to actually include Chia into the daily diet, whether you are an elite athlete, moderately physically active, or aiming for some weight loss.

Contact SIRC for more information on super foods or other nutrition topics!

Calories Galore!

Nowhere is the necessity of an efficient fuel energy system in an endurance sport more evident than with the cyclists in the Tour de France who ride up to 180km per stage for 21 stages (with only one day of rest) often through some of the most challenging terrains in the world. The Pyrenees, the Alps – mountain roads just don’t get any tougher or higher. At rest, the caloric energy required for a 75kg man to sustain life is somewhere in the neighbourhood of 1500-2000 calories. Taking into consideration that cycling is a highly efficient sporting activity with respect to moving a body, Tour cyclists use up 25-30 calories per km (0.3-0.4 calories per km per kg of body mass) – this translates to an average of over 4000 calories per day at a minimum. That’s a total of more than 5500 calories of energy input per day just to physically survive a stage in the Tour (some cyclists have been known to eat as many as 9000 calories per day!)

To prevent hypoglycemia (low glycogen) otherwise known as the dreaded “bonk”, Tour rules do permit cyclists to eat from food bags during the race, otherwise there just would not be enough waking hours in the day for the cyclists to consume all these calories. Since eating cheeseburgers or chocolate bars all day is not practical, the science of feeding a Tour cyclist is mandatory. Breakfast, three to four hours prior to the starting time, will include highly digestible carbohydrates such as cereal, rice and pasta. A few hours before a stage start, cyclists will consume a slow-release carbohydrate liquid mix bringing their pre-race caloric count to 1000. While burning up to 900 calories an hour, they can only still process approximately 300 calories per hour. Throughout the ride cyclists must stay hydrated and will also consume a few boxes of fast energy bars and gels, while Panini’s are popular for lunch while still on the bike as they provide sustenance. Post race recovery drinks and containers of white rice and egg dishes provide proteins necessary to quicken muscle repair, followed by a balanced dinner binge that not only aids in full muscle glycogen recovery but starts loading for the energy system for the next day.

For more information on fueling to feed the endurance athlete, please visit SIRC.

Weight gain ... the healthy way!

Contrary to popular belief there is a time and a place for weight gain. Many athletes are required to gain weight to increase strength, increase their size or increase their musculature. In sports with weight categories, being a heavier weight may not always mean being "fatter" but having a fit heavier body mass. The focus of a recent article in the SIRC Collection addresses athletic weight gain emphasizing a nutritionally balanced plan.

The article acknowledges that gain weight for athletes can be a challenge as weight gain comes from consuming more calories than are burned through activity. However, it is stressed that meeting this challenge can be done by increasing the energy intake by focusing on a variety of healthy foods.

Here are some of the author's suggestions to increase calorie intake for "healthy" weight gain:

• Plan ahead. Eat at least three meals daily with snacks in between. Planning ahead will help you keep track of total calories of consumption in relation to the energy burned in training/competition
• Carry energy-dense snacks (trail mix, granola, nuts, low-fat cheese, peanut butter sandwiches)
• Drink fluids with calories (100% fruit/vegetable juice, 2% milk or chocolate milk). Try a smoothie or milkshake.
• Try more starchy vegetables (corn, potatoes, peas) which contain more calories. 
• Add nuts, raisins, dates and other fruits to cereal and yogurts.
• Include protein (lean meats, poultry, eggs, low fat milk, cheese, peanut butter and beans) to every meal
• Eat snacks after workouts (fruit, fruit juice, low-fat milk, cereal, peanut butter on toast, bagels or crackers) to replace calories burned in training
• Increase muscle by including strength training sessions in your training
• Get plenty of sleep. Rest helps build muscle.
• Be careful of supplements advertising weight gain and/or increase muscle size, to avoid risk of doping infractions, unsafe ingredients and questionable effectiveness. Most of the same benefits can be found through food options.

The key to remember is that weight gain should be pursued through a balance of healthy food choices, training and recovery. Having a well researched plan in place will be give you the best edge.

Resource from the SIRC Collection:
Woolf, K. (2012). Weight Gain Tips. Splash, 20(2), 12.

Other online resources:
Weight Gain Tips for Athletes
Gaining Weight for Athletes: Nutrition Plan to Put Weight On
Weight Gain in Junior Athletes

Nutrients for Busy Athletes

Most athletes, professional and recreational, often eat relatively well but with busy lifestyles it can be very useful to be informed of a few of the key nutrients you can target for optimal health. We all know that we need to eat more fruits and vegetables, drink more water and choose low fat foods but did you know you may be missing some key nutrients including, calcium, zinc, iron and essential fats? 

Calcium: Before you skip over this section, it is common to think that we all get enough calcium, yet the reality is that we need at least 3-4 servings a day to get the recommended intake.  If any of you enjoy plain black coffee and dislike yoghurt, chances are you are not getting enough calcium to achieve optimal bone health for your training load which can result in bone loss and and increased risk of stress fractures.  If you can't have dairy, try incorporating calcium enriched soy products to boost your dairy intake.

Zinc: Zinc is an often forgotten but essential nutrient that performs a number of important roles in the body including healing, immune function, and hormone production.  Try lean red meat, whole grain breads, breakfast cereals and shellfish.

Iron: Athletes can be susceptible to iron deficiency anemia (particularly women or endurance runners), therefore its extra important to ensure you get the optimal amounts of iron in your body.  Iron is the building block of hemoglobin which carries oxygen throughout the body.  When someone is anemic the muscles are starved for oxygen and this can negatively affect performance.  Lean red meat should be consumed 3-4 times a week, while this may seem like a lot, you don't need large portions to reap the benefits.

Essential Fats: Don't be afraid of fat!  Essential fatty acids (EFA) can help maintain healthy joints, regulate your metabolism and reduce inflammation.  Good fats can be found in all sorts of different foods including avocado, fatty fish, olive oil, nuts and tofu.

Keep in mind that balanced nutrition is an essential for everyone but is extra important for those who want to excel as a competitive athlete.

References from the SIRC Collection: 

1. Libin D. Fighting Fat Phobia. Black Belt. December 2011;49(12):34.
2. Mansfield B. Iron for Health and Fitness. Skitrax. Spring2012 2012;22(4):49.
3. Micheletti A, Rossi R, Rufini S. Zinc status in athletes: relation to diet and exercise./Niveau du zinc chez l'athlete en relation avec l'alimentation et l 'exercice pratique. Sports Medicine. 2001;31(8):577-582.
4. Nguyen V. Calcium for Athletes to Improve Bone Strength and Health. NSCA's Performance Training Journal. November 2010;9(6):11-13.
5. Seebohar B. OMEGA-3 FATS: ESSENTIAL TO HEALTH. Triathlon Life. Winter2009 2009;12(1):39.
6. Woodward G. Do you get enough calcium?. Australian Orienteer. June 2010;(158):25.

Should we be eating like cavemen?

Diet trends pop up everyday that make crazy claims for your health, weight and even longevity. Most of us know to ignore the latest fad, but there is one diet that seems to be gaining some ground. The Paleolithic diet is referred to as the caveman diet, Stone Age diet or hunter–gatherer diet.This diet consists of foods that are assumed to be available to humans prior to modern agriculture.

What does it consist of? 

A generous amount of protein is recommended, including meat, particularly lean game meats as well as poultry, fish and eggs.  A good amount of vegetables from leafy greens to root vegetables should also be included.  Fruit and nuts are consumed in smaller amounts with a preference for lower sugar fruits such as berries. 

It's surprising that fat is recommended in comparatively large amounts compared to other diets.  Coconut oil, ghee, lard and duck fat are all included on the list with only vegetable oils being eliminated.  It's worth noting that the paleo diet allows fresh or dried herbs and spices so that tasty dishes can be created.

Foods that are off limits: 

• Cereal grains and legumes (no wheat, rye, barley, oats, brown rice, corn, soy) 
• All sugars 
• Dairy (with the exception of butter) 

Overall, this diet is high in protein, polyunsaturated fats, fibre, vitamins, minerals, antioxidants and is low in saturated fats and sugars which is generally considered to be good for you.  However, as this is a relatively new idea, studies done on this topic are minimal, so the benefits of this diet are largely unknown.

Remember that nothing substitutes a healthy active lifestyle and adopting the paleo diet is a big change that includes significant planning and preparation.  So before you jump on board, it's worth doing your research and talking to your doctor first. 

 References from the SIRC Collection: 

1. Brehm B. The paleolithic lifestyle: helping stone age bodies adapt to modern times. Fitness Management. July 2001;17(8):30-31.
2. Eating like cave men. Cycling Weekly. September 11, 2008;:27.
3. Eaton S, Eaton III S. Paleolithic vs. modern diets--selected pathophysiological implications. European Journal Of Nutrition. April 2000;39(2):67.
4. FITZGERALD M. Should You Eat Like a Caveman?. Triathlete. December 2010;(320):42-44.
5. Let's go paleo!. Cycling Weekly. January 28, 2010;:38-41.
6. Mickleborough T. Understanding Fatigue And the Paleo Diet. Triathlete. August 2009;(304):128-129.

Avoiding painful side stitches

Side stitches or exercise-related transient abdominal pain (ETAP) is  not well studied, but it is thought to be caused by a lack of blood flow to the diaphragm which causes pain in the side or shoulder area.  While side stitches occur more frequently in people who are out of shape, most of us have experienced pain in our sides at one point or another.

One study found that although many people believed that age and fitness level to be the cause, neither seemed to be the case.  Instead, it was found that eating and/or drinking before exercise was a factor in getting a side stitch; food and drinks that were high in sugar or salt were more likely to cause problems.

So if a side stitch can happen to anyone, what do you do if it occurs during training or competition?

1. Start by breathing deeply into your abdomen (belly breathing).
2. Try pursing your lips when you breathe out to synchronize your breathing.
3. If you are on the move (e.g. running, or roller blading) you can try to get your breathing to fall in line with your foot movement.
4. Stretching may help to diminish the pain of a side stitch, raise one arm up in the air and lean to the opposite side of where your pain is.
5. If the pain really won't go away, slow down for a bit (five minutes) and continue when you feel well enough to start again.

The best thing you can do to avoid side stitches is to watch what you eat or drink before you exercise.  It is recommended that you avoid high fat or heavy foods and to try having smaller amounts more frequently if you know you are going to be exercising heavily. 

References from the SIRC Collection: 

1. Clark N. Undesired Sideliners: Side Stitches and Runner's Trots. Running & Fitnews. July 2010;28(4):21-23.
2. Erith M. Stitch - exercise related transient abdominal pain. Coach. November 2003;(19):42-45.
3. Morton D, Aragón-Vargas L, Callister R. Effect of Ingested Fluid Composition on Exercise-related Transient Abdominal Pain. International Journal Of Sport Nutrition & Exercise Metabolism. April 2004;14(2):197-208.
4. Morton D, Callister R. Influence of posture and body type on the experience of exercise-related transient abdominal pain. Journal Of Science & Medicine In Sport. September 2010;13(5):485-488.
5. Muir B. Exercise related transient abdominal pain: a case report and review of the literature. Journal Of The Canadian Chiropractic Association. December 2009;53(4):251-260.
6. Welch D. `Oh, the pain!'. Shape. October 1995;15(2):23.

Fuel your body for winter

This time of year life gets tends to get a little busier and with all the events during the holiday season it's easy to let good nutrition habits fall to the wayside. The transition to colder, darker days has an impact on our bodies, especially when trying to keep up with work and family, as well as trying to stay healthy and fit. As the weather gets colder it's good to remember that you don't need to eat more, just differently.

Vitamin D - Statistics Canada found that more than 1.1 million Canadians are Vitamin D deficient which is low enough to cause nutritional rickets in children and osteoporosis in adults. While you can get Vitamin D through foods like milk, egg yolks and fish with bones, it's important to spend some time in the sun as well. If you are unable to get the required amount of Vitamin D through the above methods, supplements are an option, although it's a good idea to talk to your doctor first.

Omega 3's - For those Canadians that suffer from Seasonal Affected Disorder (SAD), nutrition experts recommend introducing  Omega-3 fats in your diet since these have been shown to relieve symptoms of mild depression. Salmon, walnuts and flax seeds are all good sources of Omega-3 fats.

Include seasonal vegetables - Seasonal vegetables can be great sources of anti-oxidants, Vitamin C, folic acid, among others.  Some of the super stars include winter squash, red bell peppers, oranges, collard greens and other dark leafy vegetables.

Zinc and Vitamin E - Whole nuts and seeds are rich in Vitamin E which is a strong anti-oxidant and foods like oysters, beef, turkey, ricotta cheese and beans all contain zinc which helps your boost your immune system.

Eating out regularly is very accessible nowadays, especially during the holiday season and when done occasionally, it can be a nice change from eating at home. However, starting from scratch with as many natural and seasonal ingredients as possible is your best option. With a little planning, your winter nutrition should keep you fit, happy and healthy all the way to spring.

References from the SIRC Collection:

1. Burke L. Nutrition for Winter Sports: An Interview with Sports Dietitian Susie Parker-Simmons. International Journal Of Sport Nutrition & Exercise Metabolism. October 2005;15(5):567.
2. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
3. Clark N. Winter Nutrition—Fueling for Cold Weather Exercise. ACSM Fit Society Page. Winter2012 2012;:8-9.
4. Cort M. Nutrition: AVOID TIPPING THE SCALES DURING WINTER. Modern Athlete & Coach. July 2009;47(3):17-18.
5. Meyer N, Manore M, Helle C. Nutrition for winter sports. Journal Of Sports Sciences. December 2, 2011;29:S127-S136.
6. The role of vitamins and dietary-based metabolites of vitamin D in prevention of vitamin D deficiency. Food & Nutrition Research. January 2012;56:1-8.

Recovery Nutrition - Carbs and protein

Recovery nutrition should be an important goal that is placed at the top of any serious athletes training priorities. Immediately after training, muscles are primed to absorb nutrients such as carbohydrate (restores muscle glycogen) and protein (repairs damaged muscle fibres), both of which are essential for rapid recovery from intense exercise. Proper nutrition is an essential part of the recovery process and is often overlooked or poorly executed. With good planning, it can help the body to adapt to the physiological stresses of training and prepares the body to train again.

Some recommendations for good recovery practices:

• If the period between exercise sessions is less than eight hours, an athlete should begin carbohydrate intake as soon as practical after the first workout session. Eating carbohydrates can be in the form of small snacks to minimize gastrointestinal discomfort.
• During longer recovery periods it may be helpful to have a meal plan that organizes the pattern and timing of carbohydrate and protein rich foods according to what is comfortable and practical for the athlete.
• Quick releasing (glycaemic index) carbs such as sugars are favoured right after training because the sugars can rapidly enter the bloodstream which maximizes carbohydrate uptake.
• Protein ingestion before sleep improves post-exercise overnight recovery.
• High protein foods include - bran cereal, lite milk, Swiss cheese, lean steak, baked potato, broccoli. Beans, lentils, cottage cheese, spinach and yogurt are also good sources.

When plotting your recovery plan, it's important recognize that every athlete is going to require individual tweaks to their nutrition that works for them. If you want to ensure that you get the most of your recovery nutrition, consulting a dietician or nutritionist is a great option. Training diaries can be essential for this process, since needs change as training progresses. A well designed recovery nutrition plan can play a critical role in replacing energy stores, repairing muscle tissue and maximizing athletic gains.

References from the SIRC Collection: 

1. Etheridge T, Philp A, Watt P. A single protein meal increases recovery of muscle function following an acute eccentric exercise bout. Applied Physiology, Nutrition & Metabolism. June 2008;33(3):483-488.
2. Hofmekler O. Recovery Meals - The Key for Maximizing Muscle Gain. Pro-Trainer Online. April 2005.
3. Kiens B, Ivy J, Burke L. Carbohydrates and fat for training and recovery. Journal Of Sports Sciences. January 2004;22(1):15-30.
4. KURIEL V. NUTRITION BLUNDERS. Australian Triathlete. November 2012;20(1):46-48.
5. Lunn W, Pasiakos S, Rodriguez N, et al. Chocolate Milk and Endurance Exercise Recovery: Protein Balance, Glycogen, and Performance. Medicine & Science In Sports & Exercise. April 2012;44(4):682-691.
6. Stevenson E, Williams C, Biscoe H. The Metabolic Responses to High Carbohydrate Meals with Different Glycemic Indices Consumed During Recovery from Prolonged Strenuous Exercise. International Journal Of Sport Nutrition & Exercise Metabolism. June 2005;15(3):291-307.
7. Wong S, Chen V, Fung W, Morris J. Effect of Glycemic Index Meals on Recovery and Subsequent Endurance Capacity. International Journal Of Sports Medicine. December 2009;30(12):898-905.

Veggie Spotlight: Kale

Kale has been on the radar lately, with its high nutritional value and low calorie count - a cup is 36 calories and provides more than 100 percent of the daily value (DV) of vitamins K and A, and 200 percent of the DV for vitamin C - it's easy to see why. Kale is a leafy green vegetable that is part of the Brassica family of cruciferous vegetables which includes broccoli, cabbage, cauliflower and brussel sprouts.

There are three types of kale to choose from:

1. Curly - This the most popular type of kale and many of you have probably seen in the grocery store - is has ruffled edges with a deep green colour and an earthy, peppery flavour.
2. Lacinato (Dinosaur kale) - This type of kale has narrower, darker leaves that are almost blue-green in color with an embossed texture. The flavour is lighter a sweeter than curly kale so if you are new to kale, this might be the best introduction.
3. Ornamental - You can spot this plant by its vibrant white, lavender, red, blue, or violet interior leaves. For many years people have been using this type of kale to enhance their gardens and only recently has it been harvested for consumption. It has a mellow flavour and tender texture that is good for coleslaws and salad mixes.

Kale has been touted as a nutritional powerhouse and the claims are not wrong. Kale has been linked with bone health, cardiovascular health, reducing inflammation, cognitive health and reducing the risk for diabetes. It's a source of lutein, which may help to reduce the risk of macular degeneration – a leading cause of vision loss in Canada. Recent studies have also linked kale in reducing the risk of certain types of cancer.

Adding kale into your diet is super easy

There are many ways to prepare kale: steaming, sauteing, greens in a salad, simmered in a winter stew or baked as chips with a bit of sea salt. Recipes abound on the internet and entire cookbooks are dedicated to it.

Choose kale with firm crisp leaves that are not wilting or yellowing at the tips. It should be stored in a plastic bag in the coldest part of your fridge for up to week - beyond that and the leaves go limp and will taste bitter.

Now is a great time to explore a wonderful vegetable that is full of vitamins, health benefits and delicious flavour.

References from the SIRC Collection:

1. Booth S. Vitamin K: food composition and dietary intakes. Food & Nutrition Research. January 2012;56:1-5.
2. Castre L. Let Whole Foods Power You Into the New Year. IDEA Fitness Journal. January 2013;10(1):66-69.
3. KALE. Shape. January 2013;32(5):83.
4. Shea M, Booth S. Update on the role of vitamin K in skeletal health. Nutrition Reviews. October 2008;66(10):549-557.
5. Spotlight on Kale. Running & Fitnews. March 2012;30(2):10-13.
6. Sudicky A. FAB 5 FOODS. Volleyball. May 2012;23(4):20-21.
7. Try Kale for Vitamin K and Cancer Protection. Tufts University Health & Nutrition Letter. July 2013;31(5):6.

Can backing a losing team be hazardous for your health?

Fall is the time to be cheering for your favorite football or soccer team, since the regular seasons in both sports are already underway. For die-hard fans whose self-identities are tied to affiliations with certain teams, fall can be synonymous with an emotional rollercoaster. A recent study titled, From Fan to Fat? Vicarious Losing Increases Unhealthy Eating, but Self-Affirmation Is an Effective Remedy, concluded that your eating habits can be effected the day after a game, depending on whether your team wins or loses.

This research looked at fans of the National Football League (NFL) teams and consumption of food on the Monday after a defeat or a win. It concluded that fans on the losing side consumed 16% more saturated fats and 10% more calories. If your team was on the winning side on Sunday, you were likely to consume 9% less saturated fats and 5% fewer calories. Amounts of saturated fat consumption increased if your team was playing an opponent of equal strength, if your team lost by a narrow margin or if your team was defeated unexpectedly. Similarly, soccer fans were more likely to have poor eating habits after a defeat.

Other research has examined fans and rates of cardiac arrest, concluding that cardiac arrest rates increase when your team loses. During the 2006 World Cup of Soccer in Germany, cardiac arrest cases increased when Germany lost a match, when a game was very close or when a game went to the wire. When Germany won or when they played a meaningless match, heart attack rates did not increase.

In football, researchers discovered that it did not make a difference whether you were a male or female fan. However, there tend to be more male than female fans. In the case of soccer, it was concluded that during the 2006 World Cup, cardiac arrest among males tripled, while it doubled in females.

Some options to consider in minimizing health risks while enjoying a game or match

1. Self affirmation - the process of identifying and focusing on one's most important values. 
2. Make an effort to consume healthy food during and in the hours and days following the game, regardless of the outcome. 
3. Switch teams!

Many sports fans invest a great deal of time and money cheering for their teams. The competitive season can be long. A team may have a banner year or may be dismal. However, there are die-hard fans who will cheer for teams whether they are good or utterly terrible, season in and season out. Given the health risks associated with being a sports fan, it might be time to examine our priorities since in truth, there is always the next game or the next year.

References from the SIRC Collection:

1. Griffin D, Harris P. Calibrating the Response to Health Warnings: Limiting Both Overreaction and Underreaction With Self-Affirmation. Psychological Science (Sage Publications Inc.). May 2011;22(5):572-578.

2. Hyatt C. How is loyalty to a professional sports team originally established, and what factors play a role when allegiances are switched: a qualitative examination of the team-switching phenomenon. (Abstract). In 17th Annual North American Society for Sport Management Conference. NASSM abstracts, May 29-June 1, 2002, Canmore, Alberta, Canmore, Alta., North American Society for Sport Management, 2002, p.41--42. Canada: 2002.

3. O'Sullivan T, Hafekost K, Mitrou F, Lawrence D. Food Sources of Saturated Fat and the Association With Mortality: A Meta-Analysis. American Journal Of Public Health. September 2013;103(9):e31-e42.

4. Pollock P. Unhealthy Habits. Black Belt . August 2012;50(8):32.

5. Sweeney D, Quimby D. Exploring the Physical Health Behavior Differences between High and Low Identified Sports Fans. Sport Journal. January 2012;15:1.

6. Vallerand R, Ntoumanis N, Maliha G, et al. On passion and sports fans: A look at football. Journal Of Sports Sciences . October 2008;26(12):1279-1293.