We all love pasta! However, sometimes we can be too scared to eat it because we think it is not healthy enough. Actually, we can make our pasta meal very healthy!
 
If we serve up a big plate of pasta with sauce and mince only, you’re right, it’s not a healthy meal. Two reasons:

• It is not very balanced due to lack of vegetables
• We need lots of pasta and mince to fill us up if without vegetables, so the portion can be an issue

 
However, if we have pasta with some vegetable or salad it can be very healthy!

The following is my summary of the guidelines on how to approach a return to exercise after COVID-19 infection. This information should not replace appropriate medical advice.
I will begin with my key, take-away, messages from having read through the material and will then present some material in further detail.
​
Key Messages:

• Be kind to yourself in the early stages following COVID-19 diagnosis. Even if you have very minor to no symptoms, the recommendations are to prioritise rest and recovery and not to exercise during this period. Focus on nutrition, hydration and rest.
  
  
• In some circumstances it is strongly encouraged to seek medical advice prior to returning to exercise. The most notable of these are: any cardiac (heart) symptoms, moderate-severe symptoms in initial infection phase and onset of particular symptoms during activity.
  
  
• Monitor your mental health. Both the initial illness period and the recovery process can be difficult to deal with at times and if you notice yourself struggling then seek out assistance.
  
  

In the vast majority of circumstances the full return to activity should be managed slowly and may well take weeks to months to properly recover. This will require patience.

In October 2015 I was busy training for the Heysen 105km ultramarathon. After successfully completing several long distance events over the previous few years I had ramped up my training to be as prepared as possible for the Heysen. Training had been going really well, I wasn’t carrying any injuries and I was feeling strong and in the best running condition I’d ever been. The goal was to complete this event with a good mate, Barry. I’d paid my entry fee, we had Barry’s wife to crew for us and I had organised all of my nutrition and equipment for the day.

Then, just over a week before the event my 2 ½ yr old daughter became unwell, we spent a night in hospital mainly as a precaution and it turned out that she had Influenza A. The next day I also started to show the signs and symptoms of the flu. We spent the next 3-4 days on the couch together resting up and taking it easy. About 3 days before the Heysen 105 I was mostly clear of symptoms, no more fever, the muscle aches had gone, no headache. I was back to feeling well.

So I debated whether I should still do the race. My wife told me it wasn’t a good idea. From my work with other athletes, I have a fair idea of how long recovery from ultra-marathons takes (usually 4-6 weeks). I guessed that running an ultra after having the flu might extend that recovery to 6–8 weeks. But considering the time, effort, and money I had put into preparing I thought I’d give it a go. I decided that the extra few weeks it might take to recover was worth the risk, and I hoped that I’d be able to complete the event and do well.

I told myself, my wife and my mate Barry that we would take it easy to start. If things were going well then we would keep going. If things weren’t going well then I would pull the pin and stop early. I was willing to take a risk but I wasn’t willing to work myself too far into the ground.

Like everyone else, sometimes I feel like something sweet. You do NOT need to feel guilty about it. In a healthy eating pattern there is absolutely room for sweet. Plus, it is very important to honour what you body wants.
 
Today I want to share with you one of my favourite sweet treats – chocolate bliss balls. It is made from all plant- based whole food, no added sugar, no added fat, or artificial additives, and it is vegan friendly. It’s a perfect sweet snack, but also a great chance to boost your nutrition intake.

Nutrition highlights:

• Very filling and help with regular bowels: prunes, chia seeds, LSA, walnuts are all packed with fibre. One of my client’s said if she has any difficulty opening her bowel, this ball is her ‘laxative’
• Anti-inflammatory and antioxidants:

 - Omega-3 fatty acids are something our body cannot make from scratch, so we have to rely on foods. Walnuts, flaxseeds, linseeds and chia seeds are all good sources of plant-based omega-3, which has great anti-inflammatory effects and also help to reduce CVD risks
​ - Cocoa is one of the richest sources of polyphenols, which have potent antioxidant and anti-inflammatory effects. It is better to choose 100% no sugar non-alkalised cocoa powder to maximise health benefits.  

Strength training, also known as weight or resistance training, isn’t just for body builders! In fact, everyone can benefit from strength training as it helps prevent the natural loss of lean muscle mass that comes with ageing, and it is suitable for all ages and fitness levels!

The Australian Physical Activity and Fitness Guidelines list strength training as an essential part of maintaining good physical & mental health and wellbeing, with a recommended 2 sessions per week. This doesn’t always need to involve lifting weights in the gym, although helpful, it can consist of bodyweight or resistance exercises that can just as easily be completed at home. 

If like us you are feeling a little helpless and overwhelmed with the state of the world right now, our Counsellor Dominie Nelson has shared 3 tips to keep in mind that you may find helpful.

Focus on the positive
It's true that WHATEVER WE FOCUS ON BECOMES BIGGER. Psychology once believed that being a positive or negative person was inherent in our nature. Not so! We can teach ourselves to find a positive in any situation. You've heard the saying - "every cloud has a silver lining". It's true! We can choose to focus on something that went well, or the memory of a moment that was a little better than the moment we're currently experiencing. Focusing on the positive must never be at the expense of acknowledging real pain, sadness, or difficulties, we do ourselves a disservice if we take a sunshine and roses approach to loss, struggle or pain. Give yourself credit for having the strength to go on, for setting and achieving a small goal (getting up, going for a walk, making someone else's day brighter). You deserve a brighter moment, allow yourself to find a flower, remember a friendship, or simply celebrate YOU.

Injuries are an inevitable part of sport. However, a lot of the time, things can be put in place to reduce the chances of it happening. The big factor is making sure your body can deal with the demands of your sport. Give these exercises a go and you’ll give yourself a great shot at getting through this season injury free.

• Jefferson Curl/Forward Roll Down – Really simple but fantastic for strengthening your low back. Starting without any weight, slowly curl your back and think about bringing your chest towards your belt line. Once comfortable can add a light weight, or perform off a block to reach further.

​Looking to get back into sport or the gym but worried about getting injured? Here are 3 tips on returning to activity injury free after lockdown:

​This process can be mentally frustrating, especially as most of us are all raring to go! However the short-term frustration is worth the long-term gains of appropriately building your body’s capacity back up, and not letting nagging injuries surface.