F.A.Q.'s ... Each month I shall select questions that have been asked through this site on any relevant topic and endeavour to give answers that will afford practical help to you the readers...

These questions were answered for the Feb/March issue of the popular 'Personal Trainer for Women' magazine. Cain is a regular writer for them as is Diane.

• What’s the difference between glucosamine sulphate and cod liver oil?

They are in fact totally different and unique compounds but they do, in theory, compliment each other …

Cod liver oil is a good basic all in one fat-soluble vitamin that is often boosted in EPA/DHA content that is found in the more oily fish. It does not contain the more anti-inflammatory Omega 6 fats that you would gain from seeds and the oil blends. These are what I would recommend for your essential fat intake … a selection of ground whole seeds and a quality organic, cold-pressed oil blend delivering an optimal ratio of Omega 6, 3 and 9 oils. Cod Liver Oil, as used by many, is still a great all round addition to a healthy supplement program, but if you look at the level of the active compounds EPA and DHA you will find it is often fortified because this precursor to the useable, beneficial hormone - Prostaglandin series 3 are actually found more readily in the oily fish such as herring, sardines, mackerel, pilchards, salmon and tuna etc (if FRESH not tinned). You can also gain these Omega 3 fats from seeds such as flaxseeds and they will have several benefits. They are, hopefully organic, seeds that will not carry the issue of the pollution of our oceans. They have a balanced ratio with the Omega 6 fats that deliver GLA and onto Prostaglandin series 1 (again a great anti-inflammatory). They can be ground and sprinkled onto food and also deliver great soluble fibre and lignans that help soak up toxins.
So for the above reasons I go with an oil blend, from cold-pressed organic seeds everytime.
The glucosamine, that can be found in various forms the most common being sulphate, is actually a compound that repairs damaged and degenerated connective tissue such as tendons, cartilage and ligaments. Unlike pharmaceutical products that offer only symptomatic relief, glucosamine helps not only to reduce pain and inflammation, but also directly combats osteoarthritis by aiding normal repair and regeneration of ligaments, the fluid that surrounds joints (synovial fluid), tendons, joint and bone repair and helps improve connective tissue elasticity. Dosage is suggested in amounts of 1000 mg + and I tend to use combined products with another very beneficial compound known as MSM (which stands for methylsulfonylmethane). I find the combination of MSM, glucosamine and a quality essential fats blend (great as a dressing on meals) works wonders.

• We’re told to have some food after a workout for recovery, but what if you exercise in the evening? Aren't you just going to store those calories as fat so late in the day?

Once you have challenged the ‘machine’ (read you BODY) it needs material to replenish, repair and adapt to become fitter, stronger, leaner …. Or whatever your goal is. That food contains the micro-nutrients that are vitamins and minerals … essential for optimal health, recovery, tissue repair enzymes, hormone production, boosting of the immune system etc. You also need the macro-nutrients that are protein, fats and carbohydrates, yes, even later in the evening if active! These replenish your energy reserves in lean tissue that is glycogen, they provide essential amino acids from the broken down protein that goes on to repair muscle tissue (that in turn speeds the metabolism and burns fat!), make hormones and enzymes that improve recovery processes and the beauty of protein is that it is very difficult to turn to fat due to its multiple uses in the body and the high metabolic demand for breakdown into amino acids. Finally fats, but only ideally in the form of essential fats of the Omega 3 and Omega 6 family should be a part of your ingested foodstuffs for a multitude of functions that again include hormone production, anti inflammatory processes, anti coagulant properties, mood balance  and fat burning elevation! … In short, if you have worked the body FEED IT!

• Is there any sense in no carbs after 5pm?

Are you sat at home doing the infamous 1 finger workout? (on the remote control!) … then you don’t need fuel!!! If you have been to the gym, been for a run, done a class, had a swim etc then see number 2. Do not ever stave an active and ‘alive’ body … it will retaliate and slow it self down (read STORE FAT) and non delivery of required nutrients means incomplete regeneration of healthy tissue and a decline in health.

• Can low sugar fizzy drinks bloat out someone's lower belly?

Absolutely! They are generally loaded with sweeteners that are NOT good for your health. The gas causes distension and ruins the digestive processes that many people have jeopardised through poor eating and drinking habits, lack of enzymes and co-factors from nutritional intake and common medications…

• Is salmon more fattening than tuna?

They are both great fish, especially if eaten fresh. They deliver very high quality protein along with the Omega 3 fats family EPA and DHA. These are great for brain function in that they make the good guys known as neurotransmitters as well as being great for the blood profile by lowering LDL, raising HDL, lowering blood pressure as well as a wide array of other health benefits. My suggestion is get that oily fish in you! Consider herring too…easy to eat with the benefits listed above and the highest natural source of creatine that you will find!

• Can a person get away with eating out once a week and having a total blow out and still lose weight?

Define blow out!!!???

In essence yes, live your life… a healthy eating plan is NOT about deprivation and this is why so many ‘diets’ fail. If you eat a well disciplined regular intake of healthy, nutritious food that delivers above your minimal intake required per day then a once per week treat is well deserved and actually beneficial. I actively encourage this to my clients, including the very disciplined elite athletes and champions that I advise. It gives the metabolism a good kick-start to prevent it going stale, it is good for your psychology and motivation (therefore adherence) and it will make you more popular with friends and loved ones if you join them in ‘life’!