Micronutrients – Tom Hollis Health

Carbohydrates, Events, Hydration, Micronutrients, Running, Sport

Race week booster

August 7, 2021 No Comments

Good nutrition goes hand in hand with good training, and should start long before race week. However, a smart fuelling strategy in race week (not least race day) can be transformative to performance, and it is understandably an area that many clients want to focus on. With this in mind, and with race season fast approaching, I’m offering a new race week only service, for those of you that are short on time but want to know how to give your body what it needs to boost your performance on the big day. I’d love to help as many of you […]

Carbohydrates, Dairy, Diets, Micronutrients, Plant based, Protein, Public Health, Running, Sport, Sugar, Veganism

Plant-based milks: 6 top tips

May 31, 2021 No Comments

There is one section of every supermarket and corner shop that is unrecognisable from ten years ago: plant-based milks. Or ‘mylks’, ‘m*lks’, or sometimes, confusingly, just ‘drinks’. I’m going with ‘milks’, partly for simplicity and partly because it amuses me that this offends some people. Terminology aside, one thing not in question is their unstoppable rise in popularity. Ethical and environmental concerns, dairy allergies and intolerances, and health considerations are all contributing factors here. Anecdotally, I’ve also noticed that friends and family find plant-based milks an appealing option even if they have no intention of going vegan or vegetarian. The […]

Diets, Events, Fibre, Micronutrients, Nutrition in the media, Plant based, Protein, Public Health, Research, Sport, Veganism

Veganuary 2021

January 10, 2021 No Comments

Veganuary is back, and more popular than ever, with over 500,000 people signing up in 2021. Inevitably this also means more backlash than ever from the closed-minded meat-chompers who feel threatened by plant-based diets, but I find it’s best not to rise to the red-faced haters! If this pandemic has taught us one thing, it is hopefully that we should never take our environment, wildlife, or health for granted. OK, so those are three things really, but nevertheless, they are also the three main reasons that people choose to go plant-based. And unlike Dry January, which, although important, only serves […]

Micronutrients, Plant based, Research, Running, Sport

Dietary nitrates and endurance exercise – blog 3 and summary

March 8, 2020 No Comments

Well done and thank you for getting this far – I know it’s been stodgy and technical at times, but this third and final nitrates blog should tie it all together nicely. I’ve already covered the impact of exercise assessment type, athlete fitness level, dosage and timing on nitrate’s benefit to endurance performance. The final elements to consider are sport type, intensity and duration, after which I will summarise where we are with some practical tips. In blog 1 I mentioned that nitrate seems to be more effective in sub-maximal ‘time to exhaustion’ assessments than maximum effort time trials. Somewhat […]

Micronutrients, Plant based, Research, Running, Sport

Dietary nitrates and endurance exercise – intro blog

February 20, 2020 No Comments

As a curious runner but sceptical scientist, I’m easily drawn to news pieces about enhancing running performance, particularly those that relate to nutrition. I try to view the articles through two pairs of eyes – my own (to critique the evidence and how it’s presented), and perhaps more importantly, those of a running friend or potential client. It’s vital to consider how they would interpret the article, and what questions might soon come my way. Beetroot juice is a fine example of running nutrition grabbing the headlines in recent years. I had already been following the media stories with interest, […]

Carbohydrates, Clinical dietetics, Dairy, Diets, London, Micronutrients, Plant based, Protein, Running, Sport, Veganism

Nuggets of running wisdom (part three)

April 22, 2019 No Comments

Following on from blogs one and two, I’ll now bring this mini series of blogs to a close with four final nuggets of wisdom that have helped to inform and improve my running performance. Given my role as a dietitian, I’ve decided to finish up with some ideas on nutrition. I’m not claiming to be an expert on sports nutrition (yet!), but I’m starting to move in that direction at least, so I hope you enjoy my thoughts below. 7. Running on ‘empty’ can be a good thing When we train for a marathon, one of the key things we […]

Dairy, Diets, Fibre, Micronutrients, Nutrition in the media, Plant based, Protein, Public Health, Veganism

Veganism and the plant based revolution (part II)

April 17, 2018 No Comments

A week later than planned (as ever), here is the second part to my blog on plant based diets, this time looking at the final four FAQs that come my way as a Registered Dietitian. Some of it is a bit lengthy (and I promise future posts won’t always be), but it’s a huge topic and one that could probably have been split across about five blogs rather than two. I could easily have expanded on all of these answers, but it’s a start at least! Q2. What about protein? Protein remains all the rage, and people often worry that a plant […]

Brain, Clinical dietetics, Fats, Micronutrients

Minerals & mental health

February 3, 2015 No Comments

Following on from last week’s blog, where I discussed the major links between vitamins and brain function, let’s now conclude this topic by looking at the potential role of minerals, trace elements and other dietary components in mental health. Like vitamins, strong associations between mineral deficiencies and mental illness have been seen, although it should be said that in some cases, the mechanisms remain unclear. Chromium is one such example, with deficiencies particularly prevalent in patients with depression. Iodine is absolutely crucial for mental health and development. It is involved in energy metabolism in brain cells, and in development a severe […]

Alcohol, Brain, Micronutrients

Vitamins & mental health

January 27, 2015 No Comments

Last week I introduced the weighty topic of mental health, and started to consider the important part that nutrition has to play. This week I’m going to look a little closer at vitamins specifically, and their role in mental health (apologies in advance for the unavoidably scientific tone). Let’s first consider some of the water soluble vitamins: Deficiency of vitamin B1 (thiamine) can result in Wernicke-Korsakoff syndrome, a condition that is similar to dementia, and associated with memory loss, confusion, personality changes, and above all, brain damage. Those with very heavy alcohol use are at particular risk. Vitamins B2 (riboflavin), […]

Alcohol, Brain, Carbohydrates, Clinical dietetics, Events, Hydration, Micronutrients, Nutrition in the media

Blue Monday

January 20, 2015 No Comments

Once upon a time, ‘Blue Monday’ was just a legendary 80s dance track (the highest selling 12 inch single of all time, no less). These days, however, it has come to mean the point in January that apparently marks the most depressing day of the year. Originally coined by Sky Travel as part of a PR campaign, the ‘formula’ for Blue Monday factors in debt, weather, time since Christmas, motivation levels (or lack of) and failing new year’s resolutions, with the perfect storm deemed to be the Monday of the last full week in January. However, clearly it is just […]