7 Canadian Power Plants

In the heart of flu season, protecting yourself from illness is very important. In the January/February edition of Canadian Running from the SIRC Collection, there is an article on 7 power plants to help boost your immune system. The 7 plants that are about can be grown right here in Canada. Whether you decide to use the plant as food, herb, or extract is up to you. If you want a little extract help for the immune system, an extract is the easy way to go. If you are looking for one-time boost go for the food options.

• Echinacea – a prairie coneflower, has chemicals in the leaves and roots are thought to increase white blood cell production and antiviral protein messengers. It is best used in on-and-off cycles to help prevent getting sick, and in immediate use when you already sick.
• Ginseng – Its root has shown that it can increase physical stamina and deter colds. Best used as a pre-emptive boost to the immune system, it should also be used in on-and-off cycles and no longer than 3 continuous months without consulting a health care provider
• Grapes – The seeds are good for you! In grape seeds and skin is found a nutrient, Resveratrol. Resveratrol is a great antioxidant which strengthens white blood cell membranes. Eating whole grapes can create a stronger immune system.
• Garlic – The bad breath cannot be hidden, but is another super-food that helps strengthen the immune system. It can be taken as an extract, fresh food, or the less effective odour-free option.
• Cranberry – They are a natural source of antioxidants that help counter the oxidative stress running. The easiest source is through consuming 100% juice. If it’s too tart to drink, dilute it with water.
• Goldenseal – It enhances the effect of other herbs. When used with Echinacea, it increases the production of antibodies and speeds recovery from the common cold. Take caution when using, it is a powerful force. So follow the directions with care.
• Elderberry – A producer of cold and flu antibodies, it has been used for a long time to help treat congestion of the lung and sinuses. Use of store bought extracts or juice are effective in treating, and preventing infection.

Reference from the SIRC Collection:
Lister, Patience. (2011). Power Plants. Canadian Running, 4(Jan/Feb 2011), 62-63.

Food for the traveling athlete

As an athlete, there is a good chance that you will be traveling to competitions at some point in your career.  Wherever you are, a change in your schedule, environment or even time zone can significantly disrupt an athlete's routine, especially diet.  Sometimes when you're tired and hungry it can feel easier to just grab-and-go but it's important to remember that making good food choices on the road can have a profound affect on your performance on and off the field.

While some athletes may not be sensitive to changes in their schedule, others can be exceptionally sensitive and a change in their usual food habits can result in sudden weight gains or losses, constipation, fatigue/energy and dehydration.

What can you do?

1. Research food availablity - Will there be supermarkets nearby? Is there cooking equipment available?  Once you have an idea of what's in the neighbourhood you'll be able to decide on what to stock up on when you arrive.
2. Stay hydrated - This is especially important if you are traveling by plane.  Take a water bottle everywhere you go so it's easily accessible; the body needs 2-3 litres of water a day, more if you are training heavily. Also be aware of any water safety issues, and bring bottled water as necessary.
3. Take food with you - Keep some protein bars, breakfast cereal, and various snacks in your pack so that no matter where you are, you will always have something nutritious to eat.  
4. Take a multivitamin - These can be used when your nutritional intake may not be adequate and will ensure you get the minimum level of vitamins and minerals.
5. Know what to do if you get an upset stomach - This is always a risk when traveling internationally, especially when our bodies get introduced to new food, water and time zones.  If you do feel ill, it's important to keep eating simple carbohydrates, like toast, bread, rice or crackers.  Avoid dairy and alcohol as these can make an  upset stomach worse.  Once again, stay hydrated.

Ensuring that you eat right on the road may require some planning but with some forethought and the ready availability of family style restaurants and supermarkets, an athlete should be able to stick to their training diet without too much hassle.

References from the SIRC Collection:

1. Burrell S. Eating right on the road. Australian Tennis Magazine: Asia & The Pacific. September 2012;37(9):49.
2. Cort M. Travel Nutrition Strategies. Modern Athlete & Coach. April 2007;45(2):15-16.  
3. Korzun A. Travel nutrition…more than just a "Plan B". Olympic Coach. Summer2008 2008;20(3):19.
4. Reilly T, Waterhouse J, Burke L, Alonso J. Nutrition for travel. Journal Of Sports Sciences. December 2, 2007;25:125-134.
5. Skolnik H. Sport nutrition in a fast-food society: eating on the road. Athletic Therapy Today. November 1999;4(6):22-26.
6. Yrjovuori M. Taking It on the Road. Volleyball. October 2009;20(10):21-22.

Workplace Health Promotion

Workplaces everywhere are feeling the impact of current health levels of the Canadian workforce with: high stress, poor job satisfaction, growing absenteeism, high turnover, and mistakes caused by physical and mental fatigue.  A healthy workplace creates happier, productive employees, which in the end increases your bottom line. It simply makes good business sense to invest in your work environment by promoting a healthy active lifestyle.

According to the Conference Board of Canada, the Canadian economy lost an estimated $16.6 billion last year due to absenteeism in the workplace. 

Why should we promote health in the workplace?

1. Reduced health care costs, absenteeism, staff turnover, worker compensation claims, and on the job injuries.
2. Increased quality and quantity of production.
3. Improved job satisfaction, employee morale, and corporate image.
4. Fewer workplace conflicts.

Tips for creating a healthy workplace: 

• Design a comprehensive program (some of these suggestions will depend on the size of your workplace) - planning may include: forming a wellness committee and a budget, getting management support, discovering the make up of your workforce (interests, shifts and location of employees), determining your target audience, and discussing your overall goals and objectives.
• Emphasize healthy weight loss through balanced nutrition, moderate exercise and behavioural changes. Create awareness of your program through emails, flyers and bulletin boards.
• Create an informal environment where participants can feel comfortable sharing frustrations, successes and failures. A supportive peer environment is essential in the success of any workplace health promotion program. Try to foster an idea of team spirit among your staff.
• Organize creative workplace activities, for example try out the 10,000 steps initiative, bike to work day or week, a fitness challenge, or a holiday cooking contest that features a healthy version of a holiday recipe.

Even if you aren't in the position to implement a program, there are many small steps you can take to encourage health and wellness. Implementing one component at a time can act like a trial run, it gives you the opportunity to see how employees respond and lets you gauge whether or not a more in depth program may be useful in the future. Whichever you choose - even a small step in the direction of health promotion - can have a positive impact on your workplace environment.

References from the SIRC Collection:

1. Archer S. Health Is Wealth: THE RISE OF WORKPLACE WELLNESS. IDEA Fitness Journal. May 2012;9(5):37-44.
2. DeJoy D, Wilson M. Organizational health promotion: broadening the horizon of workplace health promotion. American Journal Of Health Promotion. May 2003;17(5):337-341.
3. Linnan L, Fisher E, Flood S. THE POWER AND POTENTIAL OF PEER SUPPORT IN WORKPLACE INTERVENTIONS. American Journal Of Health Promotion. September 2013;28(1):TAHP-2-TAHP-10.
4. Machen R, Cuddihy T, Reaburn P, Higgins H. Development of a Workplace Wellness Promotion Pilot Framework: A Case Study of the Blue Care Staff Wellness Program. Asia-Pacific Journal Of Health, Sport & Physical Education. August 2010;1(2):13-20. 
5. Mills P, Kessler R, Cooper J, Sullivan S. Impact of a Health Promotion Program on Employee Health Risks and Work Productivity. American Journal Of Health Promotion. September 2007;22(1):45-53.
6. St. George A, King L, Newson R, Wells V, Campbell M. Implementing workplace health promotion initiatives: who should we target?. Health Promotion Journal Of Australia. August 2012;23(2):134-140.

Should athletes continue to train through illness?

Every athlete during their career has experienced the frustration of illness which often temporarily derails their training. Many times the length of time off is determined by the severity of the illness and the rate of recovery, however, there are many athletes that claim that they've pushed through and trained while sick. Training while sick and ignoring symptoms of illness may increase the risk of overtraining, dehydration, physical injury and chronic health problems.

How do you know if you should continue training?

• Generally, if symptoms are "above the neck" such as a common cold, training may continue
• Common colds still have an adverse effect on the immune system, so if training continues it's still a good idea to decrease the frequency, length, and intensity of workouts until recovered
• Training should cease if an athlete has an elevated temperature, aches, chills, lung congestion, or an upset stomach
• If you aren't sure if you should continue or return to exercise, consult a physician

Training while sick puts the body under the stresses of trying to recover from a training load as well as the stresses of trying to fight an illness. As a result, the immune system can be compromised and there is a chance it could lead to a worsening of symptoms.

Once an athlete is on their way to recovery, it's important to start slow*:

• Start with indoor workouts so it's easy to stop and rest when needed
• Gradually increase the frequency of workouts
• Following with increasing the duration of individual training sessions
• The final step is to up the intensity of the workout
• Each athlete is different so the time will vary for each individual regarding a full return to training

Every athlete should be encouraged to monitor their training performance and well-being carefully after returning from illness to ensure their complete recovery. For those who struggle with taking time off of training, a lost day here and there is not the end of the world. Considering the risks involved with pushing your body through illness and training, you may end up losing more time if your sickness gets worse.

*If symptoms reoccur, it is recommended that an athlete contact a physician immediately to avoid further complications.

References from the SIRC Collection: 

1. 5 WAYS TO FEND OFF GERMS. Runner's World (Australia & New Zealand). May 2009;11(10):15.
2. Avoiding illness: catching a winter bug will interrupt your carefully prepared winter training programme. Here's how to minimise the risk of getting ill. Cycling Weekly. December 13, 2003;(5794):38-39.
3. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
4. How to Ward Off Winter Colds. Sports Medicine Bulletin. November 24, 2009;:9.
5. Nelson L. Training: training while sick. Skitrax. December 2002;13(2):64.
6. Nieman D. Can Too Much Exercise Make Athletes Sick?. BC Coach's Perspective. Winter 2005;(9):5. 7. Randy E. Is it ok to exercise when you're sick?. Running Research News. November 1995;11(9):12. 
8. Terbizan D, Czeh C. Illness in winter competition athletes. Nebraska Journal For Health, Physical Education, Recreation & Dance. Fall 1995;26(2):18-20.