Like many people, my Celiac’s disease went undiagnosed for the first 30 years of my life. One of the symptoms was several severe vitamin and mineral deficiencies, particularly iron. I was always anaemic despite eating plenty of red meat and having very light periods. I was also always getting numbness and tingling in my toes and fingers, which it turns out is nerve damage due to vitamin K deficiency. As well, I had several bouts of depression which is strongly associated with deficiencies in B vitamins, folic acid, zinc, iron, and vitamin D. I always took a multi-vitamin and often added different supplements, but they were doing me little good as my small intestine was so damaged from the gluten it was unable to absorb anything.
Now that I am following the gluten free diet I haven’t had any problems with anaemia, but there are a few supplements I still take. Like many people, I take a multi-vitamin just to make sure all my bases are covered. However, last year my annual check up showed I was low in vitamin D, so I now take a daily supplement. Vitamin D is made by the skin when it comes into contact with sunlight, so vitamin D deficiency is quite common in rainy or northern countries like the UK, especially if you wear sunscreen. Vitamin D is best known for helping your body absorb calcium and phosphorous, important for strong bones, but it also supports the immune system and helps protect your brain against ageing. I also take vitamin E, as it is a powerful antioxidant- it combines with oxygen and destroys free radicals before they can damage your cells. This free radical cell damage contributes to cancer, heart disease and aging in general. And exercise creates more free radicals. Finally, I take glucosamine sulphate as running can be quite hard on the joints and I have a touch of runner’s knee from years of gymnastics as a child.
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1835.05 | 95.72g | 217.42g | 60.01g | 0 | 42.93g |
21% | 48% | 30% | |||
Calories burned through exercise: | 485 |
What I ate:
Time | Item | Amount |
07:45 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Mattesson’s Turkey rashers | 3 rashers | |
Gluten Free fruit muesli | 70g | |
Alpro Soy milk | 120mL | |
Sainsbury's pressed apple and cherry juice | 200mL | |
08:30 | Black tea | 500mL |
10:00 | Easy Run | |
11:00 | Tri-Berry Nuun electrolyte tablet in water | 750mL |
Total Greek yoghurt | 125g | |
Sainsbury's frozen mixed blueberries and strawberries | 100g | |
Sponser vanilla Recovery Shake | 20g (1 scoop) | |
mixed with skim milk | 150mL | |
13:45 | Spinach | 25g |
Tomato | 78g | |
The English Provender Balsamic Italian Dressing | 12g | |
John West Mackerel fillets with no added brine | 50g | |
with Hellmann's light mayonnaise | 13g | |
and Branston gherkin relish | 10g | |
on Genius brown bread toast | 2 slices | |
Sainsbury's Freefrom iced rich fruit cake slice | 1 slice | |
14:15 | Green Tea | 250mL |
17:30 | Brazil nuts | 6g |
Cashews | 17g | |
Seedless Red Grapes | 100g | |
16:00 | Camomile, honey and vanilla tea | 250mL |
20:00 | Cook Indian Pot | 320g |
21:30 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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