As director of 4thDiscipline, Claire has a passion for food and sport. As a clinical dietitian and age group endurance triathlete/cyclist, Claire leads consultations with professional athletes, clinical patients and sporty professionals to leverage knowledge and motivate behaviours for personal and athlete development. Claire have experience with nutritional support across clinical/medical conditions and preparing athletes for Tokyo 2021 Olympics and Beijing 2022, and her work includes Clinical ITUs, sports medical teams, medical teams and mental health teams.
A food intolerance can cause gut related symptoms and the best way to identify a food intolerance is via food exclusion diets, which should be done with the help of a clinical dietician. Transcript: "Hi Josh great question. What are the typical symptoms of a food intolerance? Sometimes people actually suggest that they have a food allergy, when actually what they mean is a food intolerance. And there is a difference between an allergy and an intolerance. And allergy usually comes on very quickly, and it's an inappropriate response really to the body's immune system to substances that are normally harmless. Whereas an intolerance, could be-- you could experience symptoms over a number of days or a number of hours. And often we experience these usually more than anything as like gut related symptoms. And the best way actually for us to establish whether there is a food intolerance or not, is actually via food exclusion diets. And also working with a clinical dietician can also help you identify those food intolerances. And also, how to put those foods back in again."
Fiber is important for our health and wellbeing because it has many health benefits such as reducing cholesterol levels, feeding the good gut bacteria, and helping reduce constipation. It can also help with weight management by making us feel full and reducing overeating. Eating more fiber is highly recommended both nationally and internationally. Transcript: "Hi, Brian. So, this is a question about fiver and why should I why should we eat it? Well, there's actually two different types of fiber if we look in kind of, on a simplistic level. So we've got soluble fiber and insoluble fiber and actually soluble fiber has most of the, I guess base of the real sort of health benefits. Although insoluble fiber can help with the bulk in your stool, so it can actually help you to pass pass the stool. And there are studies relating to effects on long-term health conditions, for example, colon cancer. So, if we're looking at the benefits of it, then soluble fiber can help in, in along, with a number of other things. In terms of maybe helping to reduce cholesterol levels soluble. Fiber also says soluble fibers and to give an example of things like oats, It's for example, would be an example of soluble fiber or beans and pulses, and they actually are really good for our Goods or to feed the good bacteria over have have a food for the bacteria to feed off. So it's really important in terms of good gut, health of long-term disease. It also makes us feel satiated. So full. So actually having more fiber in our diet, it's really useful because it can make us feel more full. And it melt may help us or From overeating. Possibly so actually from a weight benefit or body composition benefit is actually really useful so they would be the main things really so health benefits and that's a lot of reasons. So there'd be a major health and disease. Reducing cholesterol levels, feeding, the good gut bacteria, creating a nice soft stool to prevent constipation and also helping to reduce cholesterol levels. I think I said that already so many reasons. And for us to be having fiber or satiety. So also help you to keep us full, so why wouldn't we eat it? And we do need to internationally and nationally eat more fiber."
The key to talking to children about food and eating a balanced diet is to encourage balance and variety in their diet, make it colorful! No food should be labeled as good or bad, all foods are appropriate at different times. Food should be fun but there should also be foods that we have more often for our health. Transcript: "Hi Sam water topic. And also topics that is quite close to my heart. In terms of actually, how do we talk to Children about, you know, deposit the positive sides to food and eating a balanced diet, without labeling Foods as being bad and that we can't have them and and obesity. So I think this is a really great question, certainly would take a long time to answer but my purse. Your thoughts are. And this is really from a coming from a background of a clinical dietitian but also from an eating disorders point of view and disordered eating which, of course we can see under eating restrictive, eating, but also overeating as well. Is that number one? We should enjoy food. We should encourage a balance of food, a balance of colors. And actually that for children to understand this is really useful that we actually need a variety of different foods are foods, should look colorful. We shouldn't have lots of Beige set out in front of us or in a lunchbox, for example. And that no food is bad and no food is bad to have, but there's more appropriate feeds to have more often say to get that Variety in. And there's other foods that we can enjoy in that are fun and that a social, but it's getting that balance, right? So, I think number one in answer to your question is to encourage a balance and diet. A colorant really colorful diet getting Variety in the diet and absolutely no food labeling, so not labeling food as good or bad. That all foods are appropriate at different times and that we need to enjoy food and feed needs to be fun, but there are foods that we have more often for our health and to create that balance."
Early warning signs of an eating disorder include exercising more often, missing meals, excuses not to eat out, an over interest in healthy eating and restrictive diets, anxiety or panic around food, wanting to change weight, slipping off to the toilet quickly after meals, taking laxatives or other medications, and overemphasis on weight. Transcript: "Melanie. This is a great topic actually to discuss about what parents and actually, what, what friends and relatives and partners can also look out for in terms of early warning signs of an eating disorder. And, of course, an eating disorder can be one that is restrictive, like anorexia nervosa, but it can also be one that's actually quite difficult to pinpoint. So if we look at bulimia nervosa, where we often see people of a normal weight. So you may not actually see any change in weight. That's not the only thing to look out for. So Anorexia. We might start to see somebody exercising more often. We might start to see them missing meals. Also having reasons or excuses not to eat out, or eat with a family, or maybe actually having an over interest in cooking, and over interest in recipes, but maybe baking for other people or making food for other people. But not actually eating themselves or a real interest in restrictive diets. So and over interest should be safe. In like very healthy eating or perhaps, they start cutting things out of their diet, may be becoming vegetarian or vegan, whereas they weren't kind of worried bite before, but of course, you know, isn't that normal in our teenage population in particular and young adults, when we're experimenting with things. So, you know, where do we, where do we kind of draw the line to it but the real things to look out for our kind of withdraw from social situations around food Panic or anxiety around food and over An overemphasis on weight or wanting to change weights or not wanting to engage with mealtimes with food. But we also might see them slipping off to the toilet quickly after meals, where they may be making themselves 60, purging, or they might be over-exercising, for example, say, looking out for little signs about quickly leaving the table to be, A core to get rid of food or any medications that you might find like laxatives or diuretics or diet pills. So they're all little things to look out for"
Food allergies are caused by an inappropriate response of the body's immune system to usually harmless substances. Food intolerances do not have a single known cause and can develop at any point in time. Transcript: "Hi Melanie. Great question. What are the causes of food? Intolerance, or food allergies? They are two different things. So, food allergy is actually caused by an inappropriate response of the body's immune system. To usually harmless substances say, things like hair certain foods, select pet hair, certain foods, and pests, and mites and dust. And actually, if you've got a sibling or your parents, Sensitivities or allergies, you're more likely to possibly develop a food allergy as well. But there's loads of research going on within this area. So it's actually really exciting and a food, intolerance a food intolerance. We don't actually really know the mechanisms of most food intolerances, and that can develop at any point in time. There's also lots of triggers for different food, intolerances as well, so I can't answer that probably as succinct as maybe the Question suggests, but anyone can can get a food intolerance or a food allergy."
Exercise-induced gastrointestinal distress is caused by three main factors: mechanical, nutritional, and physiological. These factors can include bouncing while running, dehydration, taking on high osmolarity solutions, and stress related to training and racing. Transcript: "Hi Ari, what is exercise-induced? Gastrointestinal distress, that's a mouthful in itself, isn't it? Or GI distress in athletes and what factors can cause it, and absolutely brilliant question. And there are multiple answers to this. Really, we don't really know enough about all of the causes of GI distress, but we are establishing more and more. There are three main factors really for us to look at. So there's mechanical That's physiological and also nutritional as well. So if we look at it on a really basic level, it can be a number of things. It can be one of those things or it can be all three of these things and for individuals it can not happen at all in any races and then suddenly it can happen. So if we think about the mechanical, cause if you actually think about running for example, we're bouncing up and down. So we're more likely to experience a an issue with food bouncing up and down, but also, Additional. So if you think about cycling on a bike and that bent over position, and also maybe sort of sucking on a straw on a bottle and taking in more air, we're more likely to get bloated or have flatulence or belching. And then if you think about nutritional there's many reasons, why nutrition can cause GI distress. So some of those reasons could be too much fat or too much fiber or too much protein, or actually if you're taking on Really high osmolarity. So the concentration essentially of some of the carbohydrates Solutions and getting that a little bit wrong, or perhaps some dehydration. And there's also physiological reasons. So, you'll stress response and like the anxiety around training. I'm sorry. And well, it sounds I around training but also the entirety around racing as well. So you have this kind of psychological neurological response. So that is in a nutshell is An answer to the question."