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With Jack Rutter, Paralympic Team GB A 2021 GUIDE TO 7 STAND-
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Top tips from world-leading THE REAL EXPERIENCE OF
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about mental & physical FEMALE ATHLETES
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Are You Starting IRNESCIID8PEES
Your Day with
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HEALTHIER
BREAKFAST
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HOW EATING HABITS

CHANGED DURING LOCKDOWN

APRIL 2021 | FEEDFORWARD.COM

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CONTENTS
FEATURES

13. PERSONAL TIPS FOR MENTAL HEALTH 14. JACK RUTTER SPECIAL

Our sub-editor, Lea, shares her personal experience A four-page special on how Jack Rutter
with mental health and her top advice for improving overcame extraordinary challenges to
yours make his dreams come true

18. HOW EATING CAN IMPROVE MENTAL RECIPES
HEALTH

Food is not only helpful for physical health, but also
plays an important role for our mental health

24. HOW YOU CAN STAY HEALTHY OVER
EASTER

Big holidays always bring the temptation of unhealthy
food. Experts share how you can stay healthy over
Easter

28. CHANGING EATING HABBITS DURING
LOCKDOWN

One of many changes lockdown has brought has been
the way the nation eats. We spoke to experts about
how food habits have changed

38. BEING A DAD AND A BODYBUILDER

Fitness experts reveal how you can balance keeping fit
with being a parent

44. EXPERIENCE OF WOMEN ATHLETES IN
FOOTBALL

Being a female footballer brings unique challenges. We
spoke to three women about the issues in the women’s
game

5. 3 NUTRIBULLET BREAKFASTS
6. POLISH-STYLE GREEK FISH
7. MORROCAN CHICKEN
22. BANANA BREAD
26. LAMB MEATBALLS
32. SYRNIKI
... AND MANY MORE ONLINE

49. 7 STAND-OUT BLACK-OWNED FEEDFORWARD.COM
WELLNESS AND FITNESS BUSINESSES @FEEDFORWARDMAG
@FEEDFORWARDMAG
We make supporting Black-owned wellness businesses FEED FORWARD MAG
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3

FROM

THE

EDITOR

Iam very excited to bring you this very first issue of Feed Forward
Magazine. We, as a team, have worked tirelessly for the past
six months to give you the very best content. We have covered
several interesting issues, and I am very proud to say that we
managed to bring original and touching stories to light.

The stories that you can read about depict mental health struggles,
loss of purpose and motivation in life, and more importantly coming
out much stronger on the other side. You will hear from inspirational
people such as the former GB Cerebral Palsy football team captain
Jack Rutter. Not only that, we are also bringing you tips on staying
healthy physically and mentally. We have spoken to elite sports
psychologists and dietitians from all around the world. We know
that the global coronavirus pandemic has affected everyone and
everything.

We have examined the most recent trends that have changed
during this challenging time and can now bring you tips on how to
deal with mental and physical struggles. On top of that, we know
that for may of us food was one of very few comforts during many
lockdowns. We have, therefore, included a number of healthy and
delicious recipes that you can try making at home. If you’re trying to
incorporate more vegetables into your kids’ diets or trying to get fit
for the summer, we have you covered.

We also acknowledge that 2020 has been a year of change. The
Black Lives Matter movement, taking of the knee by football players,
more and more women breaking through to the very top of their
industries. In honour of that we are bringing you stories about the
female experience in football. What’s it like being a woman in a male
dominated industry? You can hear from inspirational women who
have either made it or are slowly breaking down the boundaries. In
honour of black-owned businesses out there we have devised a list of
the most prominent companies who are doing amazing work within
their communities.

I really hope that you enjoy reading this magazine. We have put
plenty of heart and effort into it.

Best wishes,

4

Don’t start on an empty
stomach...

Most don’t use their Nutribullet for more than the average kale smoothie, so this
is an easy guide to three nutritional breakfasts that you can quickly blitz in your

blender

By Belinder Bhati

1Brownie Batter Butter 2 Banana Coffee Frappé
This spreadable chocolatey treat tastes just For iced coffee lovers who want to ditch the
like brownie batter, minus the salmonella, high-calorie takeaway beverages. Brew ¼ cup
and could be a better substitute for Nutella. coffee and add ice to cool it down.
Simply blend: ⅓ cup oats, 2 ½ tbsp cacao
powder (not cocoa), 1 tbsp flax, 3 tbsp To your Nutribullet add ½ a frozen banana,
maple syrup, ¼ cup milk – use any plant ice, 1 tbsp any nut butter, ½ tsp vanilla
based milk to make this recipe vegan, then extract, ¾ cup of milk of choice, your coffee
leave to sit for 10 minutes to thicken then and honey for sweetness then... you guessed
enjoy. it, BLEND!

Tip: adding 1 tbsp of brownie batter butter
and a dusting of cacao makes this a mocha.

Fluffy & Golden Pancakes 3
A high-protein spin on an American classic. 5
For three pancakes: blend ½ cup rolled oats
into a powder. Add 1 banana, 1 egg, or flax
egg to make it vegan, ¼ tsp cinnamon, ½ tsp
baking powder and a pinch of salt, blitz to
get a thick batter.
Pour it into a greased pan on a medium heat,
as bubbles appear, flip. Cook for another 20-
30 seconds then serve.

Polish-style Greek fish

A simple yet delicious meal. It’s healthy, quick to make and a great way to
incorporate vegetables into your diet

By Kris Boratyn

The ingredients that you will need to make the dish are: 8 carrots, 2 Add a cup of water and cover with a lid to boil for 10 minutes. After
parsnips, 1 leek, 1 celeriac, 3 tbsp of tomato purée, 1 cup of water, salt, 10 minutes of boiling take the lid off and let the excess water evaporate.
pepper, allspice, 3 bay leaves, 2 eggs, flour, breadcrumbs and 5 pieces of
white fish. This recipe serves four. In the meantime, you can start preparing your fish. There are two
ways you can go about it. For a healthier version you can oven bake
You can prepare all your vegetables, except for the leek, by peeling the fish with salt, pepper, and spices of your choice. For a traditional
them. Give the leek a quick wash with water. After you’ve peeled all the version you can batter the fish in egg, flour and breadcrumbs. If
vegetables you can start grating them. You can use a food processor or you have any left-over bread, you might want to use it to make your
a manual grater. Grate the vegetables using the coarsest setting. Instead breadcrumbs.
of grating the leek, chop it finely on a cutting board. After you’ve
chopped the leek put it in a colander and rinse again. You can add salt, pepper, paprika, basil and thyme to the flour
for a flavoursome coating of the fish. Dip the fish in egg, flour and
After you’ve prepared all the vegetables, put two tablespoons of oil breadcrumbs and fry for eight minutes on each side or until it’s fully
into a pan and wait until it’s warm. Then put the chopped leeks in and cooked. Adjust the cooking time according to the size of the fillets
fry for five minutes until they release water. Season them lightly with you’re using.
salt and pepper.
Leave the fried fish on a piece of paper towel to get rid of any excess
Once the leeks have released water, you can put the rest of the oil. Then mix the fish with your vegetables and it’s done. A delicious
vegetables in. Season them with two teaspoons of allspice, three bay traditional Polish recipe that’s healthy and easy to make. It only takes
leaves, salt and pepper to taste, and two tablespoons of tomato purée. about half an hour to make and can be a fantastic addition to your
Then stir everything together. Easter table.

6

MiddlechEiacskteenrn-style

By Lea Dzifa Seeberg

Ingredients (serves 2): minutes on each side. Then turn the heat down and cover the pan with
• 1 large or 2 small chicken breasts a lid and leave to cook for about five minutes, until cooked through. If
• 1 tsp dried thyme using a cooking thermometer, aim for 75°C. Remove from the pan and
• Salt and pepper to taste leave to rest.
• Vegetable oil, for frying
• 1 head of cauliflower Heat the oven to 200°C. Scrub the potatoes and rinse and drain well.
• 300g small new potatoes, skin on They should be small and even-sized, so cut any bigger ones in two so
• ½ pomegranate they will all cook evenly. Put them in an oiled large roasting tin or on a
• 4-5 crunchy green lettuce leaves and/or young kale leaves baking sheet. Rinse and drain the cauliflower well and cut into florets.
• Fresh green herbs and edible flowers (optional) Use the stalks as well - just cut them into pieces. Add to the potatoes
For the dressing: and pour over a tablespoon or two of good cooking oil. Season with
• Juice of 1 lemon salt and pepper and mix, spreading everything evenly in the tin. Roast
• 2 tbsp tahini for 20 minutes until everything is tender and slightly browned. Remove
• 2 tbsp virgin olive oil from the oven to cool slightly.
• 1 tsp honey
• Sea salt and pepper For the dressing, mix all the ingredients except the water. Then
• 2 tbsp very cold water whisk in the water to make a creamy dressing.

Wipe the chicken dry with kitchen towel. Rub the salt, pepper, and Carefully wash and shake dry the lettuce, kale, and herbs, and tear or
thyme on both sides if the chicken. Heat the oil in a frying pan on cut in pieces. Open and de-seed the pomegranate.
medium heat and fry the chicken breast(s) skin side down first for two
Cover the plate(s) you’re serving on with the lettuce/kale, then add
the potatoes and cauliflower mix. Slice the chicken and arrange on top,
and decorate with your herbs and flowers (if using). Serve the dressing
on the side along with some Greek yogurt, if you like.

7

5 tips to help develop
stamina without running

If running is your worst nightmare, you’ll be ecstatic to hear that you don’t need
to put yourself through torture to improve your fitness

By Shafiq Abidin

There’s a reason why so many people allocate a portion of their 4Walk whilst digesting
day to running – plain and simple, it’s really good for you.
However, many still can’t find an hour or two to map out a route Everyone feels bloated after a nice, big meal: especially if it’s one of the
and sprint the distance, given the congested schedule that 21st century recipes that we’ve provided you with! Quite often, you can think of
living brings with it. The most common myth that running is the only nothing you’d like more than having a little snooze, or a cosy snuggle
viable way of training stamina is not entirely true: yes, it is the best on the couch – but please be advised, this is detrimental to any form of
way of building your stamina, but it’s not the only way. So, for those stamina building you have been doing. Going for a walk immediately
who’d rather commit to short five- or 10-minute bursts of exercise after eating (it doesn’t even have to be fast paced, just a meander
sporadically throughout the day, as opposed to a bulk amount in the around your local park), helps to increase your stamina. This is because
early morning or evening, here’s a few tips on how to improve stamina the toxins that have entered your body will move through your body
without running. quicker, helping digestion, and your metabolism would be grateful for
it, too.
1Hybrid work-outs that build muscle
This is an immensely rewarding way of developing your endurance.
The trick here is to combine several different exercises in continuous,
explosive reps. Here’s one such example: a squat, followed by an
overhead press, a lunge, a bicep curl, and a jumping pull-up. Repeat
this non-stop for a concentrated four- or five-minute period, several
times a day if possible, and you’ll begin to see the difference in no time.

Implementing more high-energy foods into your day
Incorporating certain foods into your diet is a brilliant way of
complimenting any endurance training you’re doing. High-energy, low
value foods that are rich in nutrients, such as complex carbohydrates,
proteins, omega-3 fatty acids, fibres and vitamins are a naturally
recurring source of energy for your body. Such foods include eggs, fish,
green vegetables, citrus fruits, nut butter, bananas, and so on. Begin
by swapping your usual snacks, such as a packet of crisps, for a high-
energy replacement: you’ll thank us for it later!
Intensity is key
With the aforementioned hybrid work-out, the reason it’s so successful
is because you’re not offering your body any rest during that rigorous
several-minute period. It means that you’re continuing to push the
boundaries of what your body is telling you is possible, which is not
only the fundamental driving force behind fat burning and stamina

2 5gain, but it’s also a powerful psychological motivator. There’s a reason

that High Intensity Interval Training (HIIT) is praised so much!
Multiple movements over single movements
8
3It seems like common sense that using multiple joints, as opposed
to just one, is better whilst working out. Despite this, if you watch
yourself in the mirror as you exercise, you’ll realise that after a few
sets, your body movement is severely restricted as you try to counter
that heavy feeling in your limbs. This means that you’re ultimately
using fewer joints than when you began working out, which means
you’re essentially missing out on stamina boosting. Continuing to
push through the barriers and working several joints in tandem will
stimulate more muscles, resulting in noticeable endurance gains.

Whether you’re a seasoned pro or just PWIOCAUKSLRSHKOFTINOOEGRPS
a beginner, this is our guide to the best
Price: £27.50-£55 1
walking shoes for you
Best shoes for long city walks
By Lea Dzifa Seeberg Nike is well known for their stylish sneakers, and the Nike CruzrOne
are no exception. They’re padded, cushioned, and lined with soft wool.
One of the easiest ways to get some exercise in is to go for a walk. Don’t worry about overheating though, the mesh outer will let your
When you need to pop out to the shop or pick up your kids from feet breathe as you walk.
school, consider leaving the car at home or saving a few quid on public
transport. If you don’t have any comfortable shoes to go for walks in,
you’ve come to the right place.
Best shoes for quick errands
The Superga 2750 Cotu Classic shoes are great when you need to pop
out but still want to look stylish. They have a canvas outer, so they’re
not weatherproof, but that also means you can chuck them in the wash
if they do get dirty. They’re breathable, and the rubber sole means
stability, comfort, and grip. They come in a wide range of colours to go
with any outift.

2
Price: RRP £129.95, on sale for £77.97 3
Best for an all-day walk in the outdoors Price: £114.99
If you fancy a long walk in your local park or forest, look no further
than the Keen Terradora II Waterproof Hiking Trainers. They’re water- Best hands-free shoes
proof and come in a wide range of stylish colours. Most importantly, There are lots of reasons why you might prefer shoes that are entirely
they’re really comfortable. Reviews say that these shoes are a bit narrow hands-free. Nike Go FlyEase are the company’s newest invention. The
in the toe, so if you have wide feet you might benefit from sizing up. entire heel hinges open for quick access. The shoes are based on the
way we step on the heel of our shoes to get out of them. To put on the
4 Nike Go FlyEase, you just step into them, and to get out, you just step
on the heel and they hinge open.

Price: £104.95 5
Best for long hikes
The Path Waterproof Hiking shoes are great for a long summer walk
in nature. They’ve got good grip and breathable mesh lining. The sole
is completely waterproof and the top is water resistant. They also have
rubber heel and toe reinforcements to make sure any rocks you might
accidentally kick won’t hurt as much.

Price: RRP £49.99, on sale for £39.99

9





MENTAL
HEALTH

Myytooupr tmipesnftoarl bheetatlethring

I was diagnosed with depression in 2016. Here’s what it taught me about looking
after my mental health

By Lea Dzifa Seeberg

feelings. Sometimes it’s okay to just cry, let it all out, and accept that
your emotions don’t always make sense.

I also found out pretty early on that struggling with mental health
is nothing to be ashamed about. You don’t owe anyone an explanation
about what might be going on with you, but if you do choose to
explain, you should never feel guilty or ashamed. Own your feelings,
and wear the things you’ve been through like a badge of honour. Stop
thinking that your experiences and struggles make you less worthy. If
anything, they make you stronger for having survived them.

Finally, get a hobby. Personally, my mental health suffers when I’m
bored or have a lot of spare time. I recently discovered embroidery, and
it’s really fulfilling to create something from scratch with my hands.
Having a creative outlet also helps.

Of course, everyone is different. When you find something that
works for you, stick with it. Do as many things that make you happy as
possible, and remember to breathe through the bad times.

Me in 2016, at my lowest mentally Me in 2021, at my happiest
In 2016, I went to my GP. I told her that I was always tired, I couldn’t
be bothered doing anything, and I was always sad or upset. She 13
prescribed me antidepressants and sent me on my merry way. Now, at
the age of 20, I am still taking them, but I’ve learned other methods to
help me when my mood is low.

The most important thing I’ve learned is that nothing can last
forever. People repeat this statement for a reason. When you’re having
a bad day, just remember that tomorrow will be better. If you can just
focus on surviving the day, the next one will be easier. By training
yourself to be proud of getting through a bad day, you’ll find it slightly
easier every time, and you’ll feel a huge sense of pride when you feel
better.

I’ve also learned that it’s okay to be down sometimes. You can’t
always help the way you feel. Weird things might upset you and you
could get sad about things that no one understands why you’re sad
about. That’s okay. You don’t always have to be able to explain your

MENTAL HEALTH

Jack Rutter, former paralympian and Team GB captain

What can professional
athletes teach us about

mental health?
Jack was about to sign his first professional contract when he was brutally
assaulted outside of a nightclub

“I had lost my purpose in life, lost my By Kris Boratyn finally helped me in many ways put to bed
motivation, lost my reason for getting out what happened to me, it helped me come to
of bed in the morning,” says Jack Rutter walked up behind me and punched me in the terms with what happened to me because I’ve
with sheer confidence in his voice. back of the head,” Jack says. played on the global stage, I finally reached
the elite level in football and it was one of the
Jack is the former England Cerebral Palsy “One single blow knocked me completely proudest moments in my life, definitely the
team captain and has competed at some of unconscious, so when I fell, I unfortunately biggest accomplishment in my life,” says Jack
the world’s largest events including the Rio de hit the back of my head on a curb stone, with a hint of disbelief in his voice.
Janeiro Paralympics in 2016. which made the injuries far worse. There was
blood coming from my nose, mouth, and Jack had all the necessary support to get
But his journey to success started with a ear. I almost swallowed my tongue, my eyes him through the darkest days in his life.
horrible assault that left him in an intensive rolling in the back of my head. It was a very Unfortunately, that’s not the case for everyone.
care unit for two-weeks fighting for his life. dramatic scene from what I’ve been told.”
According to the ONS, there
In 2009, as an 18-year-old upcoming Jack suffered from the effects of the injury were more than 6,500 suicides
footballer for Birmingham City, Jack was for many years after the assault. He struggled
about to play in the FA Youth Cup semi-final with balance and pain and was forced to end recorded in the UK in 2018
against Liverpool at Anfield and sign his first his career as a professional football player. alone.
professional contract.
He didn’t see any “purpose” in his life and Men accounted for three-quarters of those
He had a two week break before the “felt lost”. suicides (4,903 deaths), and we are terrified to
Liverpool game, so he decided to visit his think what the numbers will be for 2020 and
parents in Gloucestershire and go for a night Eventually, football did save him. He 2021.
out with friends. trained hard for months and was selected to
play for the England CP team. Mental health still seems to be a taboo
“At the end of the evening, I’d left the
nightclub and walked across the road talking He captained his national team at the 14
to an old friend of mine, and because a boy Paralympics in 2016 in Brazil.
was jealous and had too much to drink, he
“We played against Brazil, the home nation,
with 15,000 people in the stadium.

“And I would say that was the game that

“Know Thy Nuts. Know Psychologists say exercising outdoors improves your overall mental health

what feels normal for you, and you need to have a conversation with your “They might need clinical, medical
if something changes, starts doctor about the pros and cons of PSA psychologists if it’s something more severe
testing. If you are of African or Caribbean stress or anxiety wise,” he continues.
hurting or doesn’t seem right, go descent or have a family history, do it at 45.
“We will work with them to develop
”to the doctor “Know Thy Nuts,” she adds. “Know what strategies on how to deal with stressful
feels normal for you, and if something situations when you’re in it but also how to
topic for many men in the country. There is changes, starts hurting or doesn’t seem right, prepare for those stressful situations., so you
a certain stigma attached to opening up and go to the doctor. You should be checking your feel a bit more relaxed.”
talking about your feelings and emotions. testicles every month or so.
Playing professional sport might be
That’s why we’ve reached out to a prominent “Talk. Don’t put off an important stressful, but physical activity and regular
mental health charity that deals with male conversation. Talking saves lives. exercise have plenty of benefits for our body
suicide for tips on how to change that. and our mind.
“Ask. Asking is the first step in being there
Ronnie O’Grady is the Community for the men in your life. Some simple steps to “For sure, I think that in terms of mood
Fundraising Manager for Education at and how people feel we know that exercise
Movember. remember: Ask, Listen, Encourage Action, helps,” says Matt.
Check in (ALEC).”
She says: “Suicide is a really complex “For example, at low intensity exercise like
problem, and every individual has unique Stress and anxiety are parts of everyone’s long distance running, so lower heart rate
factors influencing them. lives. Arguably, no one experiences more activity it can make people feel better during
stress than professional athletes or sports and after.
“For men in particular, situational people. At least that’s what most ‘normal’
stressors like unemployment, financial people think. “Higher intensity exercise might not make
distress, becoming a father and relationship people feel better during but will definitely do
breakdown can combine with a lack of social That, however, might not be true according afterwards.
connections and isolation to significantly to Matt Shaw who is a sports psychologist
increase their risk of suicide. at InnerDrive. His company works with top “People get really nice positive moods. All
level athletes who play in the Premier League of that is magnified by being out in the open,
“We also know that a lot of blokes might and compete in Olympic Games. green spaces, green environment, fresh air,
not feel comfortable or know exactly how to it definitely makes people feel better. And
approach these conversations with the people Matt says: “Top level sports people suffer that’s just exercising on your own. If you are
in their lives, making identification and help- no more or no less from stress than the partaking in sport with other people, that
seeking for these issues difficult for many - a general public do. collective effort of working hard with others
reality we’re working hard to change.” always makes people feel better,” he adds.
“It’s very easy to box in athletes as athletes.
Jack Rutter training at St George’s Park Some people think that they don’t suffer from Matt Shaw, Sports Psychologist
Ronnie says that there are several things stress, some people think that they do because
of the competition.
that men and their families can do to prevent
such high rates of suicide. “But I think they do feel stress in the same
way that normal people do. We are talking
“Make Man Time,” she says. “Stay about human beings. For us they are athletes,
connected. Spending time with mates is good but they just have a different job to all of us,”
everyone. Mo Bros and Mo Sisters should try he adds.
to check in with mates regularly.
“I think there are times when they can
“Move more. Add more activity to your day be more stressed, when there are world
and more of what makes you feel good. Take championships or the Euros coming up for
example.
a walking meeting, take the stairs, cycle to
work instead of driving, get off the train a stop “They can be quite stressful for athletes
because these are big competitions. They kind
or two earlier. of go in and out of stress like normal people
“Know your numbers. When you turn 50, do.”

Nonetheless, athletes have slightly different
ways of dealing with anxiety and mental
health.

“The first one is they speak to people like
us, they speak to psychologists,” says Matt.

15

MENTAL HEALTH

From the
intensive
care unit
to the Rio
de Janeiro
Paralympics

The story of Jack Rutter continued
and how he overcame mental health
struggles to achieve his childhood
dreams

Jack Rutter captained Team GB at the Rio de Janeiro Paralympics

By Kris Boratyn were. There was a player called Eric Cantona, or some other team, and then that’s when
top footballer, he inspired me to take up the I had the injury,” Jack says with a hint of
As for most little boys in the UK, Jack game. I got a football as a Christmas present sadness in his voice.
Rutter’s dream was to play in the that year and I didn’t put the ball down for a
Premier League and for England. spare second of the day, always practicing the The injury was a result of a horrific assault
Football was, and still is, his life. Without the skills, always in the garden. Got better and that Jack suffered on a night out with friends.
game, I will go as far as to say that he might better, ended up doing very well at school A man walked up behind him and punched
not have been here to chat with me about the playing a year or two above. Then I got picked him in the back of the head. Jack says the
struggles that he overcame as a young man. up by Bristol rovers at eight years old,” says dispute was “over a girl”. The blow that he
Jack. suffered knocked him out completely. What
Jack’s career started very young. He found made matters worse for him was the fact that
his passion when he was four years old. After a while, he joined a local team in upon falling on the ground he hit a curb stone
According to a story that Jack’s dad tells Gloucester. He trained with them and played with the back of his head.
everyone, little Jack walked into his living football games on the weekend. On top of
room one day, saw Manchester United play on that he had academy football training and was “Blood coming from my nose, mouth and
the TV and his eyes lit up with excitement. increasingly developing his skills. ear. Almost swallowed my tongue, my eyes
rolling in the back of my head. It was a very
“I couldn’t believe the passion in the Jack then played for Cardiff City before dramatic scene from what I’ve been told. I
stadium, the fans and how good the players being picked up by Birmingham City at the was rushed to Royal Gloucester hospital and
age of 10. then was transferred to s special brain injury
Young Jack was inspired by Manchester United hospital in Bristol. It was very, very serious.
players “My first game was against Manchester For the first 48 hours it was touch and go as to
United which was a dream come true. I ended whether I would survive,” says Jack.
up playing in the academy from 10 years old
all the way to 18. I received a scholarship at 16 Jack spent three weeks in an intensive care
which meant I was paid to play there. It was unit with fractures to the back and side of
the biggest step you could take before signing his skull. The side fracture was a result of the
professionally. Testing myself against the best blow that he received. As a result of that his
U18 teams in the country and abroad. I made cochlear nerve was damaged and made his
37 reserve appearances, tournaments abroad, right ear completely deaf, and it will be deaf
playing against the players who played in the for the rest of his life.
Premier League and world cups.
“Three weeks after the assault, because the
“In my second year of scholarship things trauma was so severe, I couldn’t even stand
were going extremely well, I was just about to up because of the pain in my head and how
play in the FA Cup youth semi-final, against unbalanced I was. So, I had to get wheeled
Liverpool at Anfield, I was just about sign my to the car and transferred back home where
first professional contract with Birmingham I spent hours and hours resting and resting

16

Jack speaking at a UEFA conference situation,” Jack adds “I captained team Great Britain. Probably
in bed. I couldn’t sit up right because of the I would say that the worst of my mental the biggest achievement in my life. Third
dizziness or the pain in my head. And it was biggest sporting event in the world on the
just the beginning of the long, long road to health problems was anxiety, I had been global stage. We played against Brazil, the
recovery,” Jack says. really sport orientated my whole life, and home nation, 15,000 people in the stadium.
suddenly I felt like I had nothing to work for,
The injuries affected Jack massively. More I was worried about what my life would look “And I would say that was the game that
than a year after the assault he was still like without my passion, how was I going to finally helped me put to bed what happened
struggling with balance and coordination. provide for my family, buy a car, buy a house. to me. It helped me come to terms with what
He just couldn’t get back to the level that he It was just such a traumatic time.” happened to me because I’ve played on the
was on before. He was forced to retire from global stage. I finally reached the elite level
professional football. Jack had plenty of support around him in football, so it was one of the proudest
throughout that time. Despite going to moments in my life,” says Jack.
“It really hit me how serious it was and Nottingham Trent University and failing his
that’s when I felt like I had lost my purpose, degree, he met a great group of friends and Jack now coaches the England U21 CP
lost my motivation, lost my reason for getting got involved with a charity called Headway. team and looks forward to a bright future.
out of bed in the morning. I felt lost and I
didn’t put my energy into the right things,” During one of the support sessions with Jack playing for England
says Jack. Headway Jack asked about disability football.

“Too much going out and drinking. I “They actually found out that I could
didn’t do the best that I could have done potentially play in what is called a seven
in my recovery. But it was down to the fact aside Paralympic football or probably best
that I was lost. It was down to my mental. I known as cerebral palsy football and they said
realise now looking back, I was having really you qualify to play because it’s available for
bad mental health problems. Predominantly anybody who has a neurological disorder,”
depression, I was sad about what happened. says Jack.
Why me?
From there, Jack’s career took off. After
“I lost my purpose, my getting used to the sport he played in a
number of games for the East Midlands team.
motivation, my reason His “motivation” and “purpose” in life had
returned.
”for getting out of bed
But that was only the beginning. After
“I saw all my friends making their way in the training hard for months Jack was contacted
game and playing professional football, going by the head of the FA disability football. Later
to university graduating and getting jobs, on he was drafted to the England CP team
and I was there completely lost and didn’t and became captain. He took England to the
know what to do. I was very angry about the Rio de Janeiro Paralympics in 2016.

“It was incredible representing my country
at the Rio de Janeiro Paralympics,” says Jack
with a hint of disbelief in his voice.

17

MENTAL HEALTH

Food for thought: eating
well can improve your
mental health

A balanced diet can be just as beneficial for your mental health as for your
physical. Three nutritionists explain the reason why

Most of us try to eat well; not By Lea Dzifa Seeberg In order to break those habits himself,
too much sugar, five fruits and Andy set his children a challenge; if they
vegetables a day, and a cursory “Like any other part of didn’t eat any sweets in a whole year, they
glance at the nutritional value table on would each be awarded £1,000. “That as a
the late-night packet of crisps. If you’re our body, our brain needs family was a really functional year,” he says.
athletically inclined, you might also try your “We had breaks at birthdays for cakes, but
hand at working out or going for a walk. ”key nutrients then we learnt how to make puddings around
We’ve been told from a young age that eating fruit, like baked apples and yoghurt and
well keeps our bodies healthy, but few of us with physical activity. A good diet and smoothies. It became quite good and stopped
are aware of how beneficial a balanced diet working out can be helpful with Alzheimer’s, us from eating a lot of sweets. I lost loads of
can be for our minds. schizophrenia, even with depression and weight that year.”
anxiety.”
According to Lea Stening, a certified There is scientific proof that eating well
paediatric and sports dietician, our minds “I’m always asking people that have anxiety can improve your mental health, and it
need nutrition just like our bodies. “Like any and depression how much caffeine they’re is possible to see tangible results. “People
other part of our body, our brain needs key consuming, how much alcohol they’re reward themselves with food, so it is part of
nutrients,” she says. She likens the human consuming, because those are all things their emotional self-regulation,” says Andy,
body to a computer; the skull, brain tissue, that can exacerbate those conditions,” says who explains that food is not just about
and nerves are the hardware operated by the psychotherapist Uxshely Carcamo, who works nutrition, but also about feeling good. “The
software; the nutrients, energy, and stimulants primarily with people with disordered eating. idea that food is connected to us just to give
we consume. Lea explains that getting the She uses a combination of techniques to better us biological energy, is not true. Food can
right nutrients is the first step to eating for peoples’ relationships with food and uses food alter mood. People can use food to cheer
our mental health. “If our diet is lacking key to improve people’s mental health. themselves up. To make someone tired and
nutrients that make our brain respond, it’s like miserable you’d not feed them.”
being in a canoe without an oar. We lose our During the Covid-19 pandemic, people’s
sense of direction and ability to control, our food habits have changed; the monotony Our survey was further proof that the way
judgement, and our decision-making ability,” of lockdown has made us all reach for the we eat affects our mental health. Of the 85
she says. snacks. Professor Andy Lane says it’s not just respondents, 37 stated that they do not, in
the act of eating that’s driving us towards the their opinion, eat a balanced, healthy diet. Of
Eating the right things can even reduce the crisps, but “strange cultural things”. those 37, 94.6% said they have experienced
likelihood of certain diseases. “We can do a one or more episodes of low mood or other
lot of things with a good diet,” says Melissa “Some people eat all the time, but they eat mental health issues. Amongst those who said
Pattoni, a certified weight management biscuits. If it’s the act of eating, could you they do eat well, that number dropped to 82%.
and sports nutritionist. “It’s even better replace that with lettuce? You can eat six
potatoes worth of chips, but try doing that The 37 respondents who stated they don’t
with carrots. It’s about a breaking of habits,
saying it no longer tastes nice,” he says.

You can incoporate a balanced diet into family meals

18

A healthy balanced diet can improve your physical and mental health

eat a balanced diet are not alone. In the Melissa, who works with athletes, says Some healthy tips and tricks
UK, poor nutrition has been a nationwide eating well is as important for ‘normal’ people
problem for years. Public Health England as it is for professional athletes. She says • Cut back on the caffeine and alcohol
has been publishing the National Diet and eating well is key for performance regardless • Occupy yourself with something
Nutrition Survey since 2008. The most recent of what you’re doing: “If you eat well, you can other than snacking
of these surveys was released in 2020, and perform better than if you have a poor diet. • Set yourself concrete health goals
showed the flaws in the country’s diet; UK • Add vegetables to your meals
adults eat more sugar than they should, more “Depending on the sport you are doing, • Always enjoy what you’re eating
saturated fatty acids than they should, and you will have a different percentage in the • Swap white bread for brown bread
less fibre than they should. macronutrients. • Swap white pasta for wholewheat
pasta
This coincides with the UK’s mental health “For example, an endurance athlete, • Swap candy for fruit
statistics. As our diets deteriorate, so does our like a marathon runner, it is important to
mental health. According to the ONS, 12% have a diet which is high in carbs. While 19
of UK adults had a mental illness in 2015. for a footballer or a rugby player, the carbs
This rose to 13% in 2016, and 15% in 2017. shouldn’t be that high, but should be well
Predictably, this spiked to 19% during the first proportioned with protein and fat, because
lockdown in June 2020. This might be related they need all of them. It also depends on the
to the percentage of people experiencing food energy the athletes need to do their sports.”
insecurity during the pandemic, which was at
16% during the same period. Depending on what it is you’re aiming to
achieve, Melissa sums it up well: “If you are
The Food Standards Agency conducted performing well, you are doing well mentally.”
a study with focus groups on people’s
relationships with food during the first Andy’s advice to anyone looking to better
lockdown. They looked at everything their mental health through food is simple:
from handling food when the methods of “You should always enjoy your eating.” He
transmission of Covid-19 were still unknown, says seeing food as purely nutrition will be
to what people were eating during the difficult, and if you are trying to achieve
pandemic. The study showed two distinct a goal, you should set yourself a concrete
groups; those rediscovering the “lost art of target: “[The goal] has to be meaningful and
home cooking”, whose mood improved as connected, not just ‘I want to lose weight.’”
they had more time for family meals, and
those who “hadn’t had the time or energy to Finally, Uxshely encourages people to enjoy
create a lot of food from scratch”. The latter their food, saying it’s about adding nutrition
increased their consumption of processed to things you enjoy: “Add as much nutrition
foods, snacks, and take away food, and as a into those meals, rather than thinking about
result felt less motivated and less energetic, removing things. Add as many veggies as
further showing the impact nutrition has on you can and some nuts and seeds and some
mental health. healthy plant-based fats, or some oily fish so
adding in nutrition, rather than trying to take
stuff away.”



FOOD

FOOD

The perfect banana bread
made simple

Bananas going brown does not mean they need to go to waste. Try this simple
banana bread recipe provided by a dietitian instead

“My name is Ruby and I am a student By Belinder Bhati sugar until light and fluffy. I’d suggest doing
dietitian. I am passionate about giving this in your biggest bowl as you’ll be adding
individualised evidence-based dietary Slice it up, wrap it, and hand it out as an more to this mix later on. I used an electric
Easter treat. Or keep it for yourself and whisk for this process simply because it takes
advice. I love to cook and travel, enjoy with your morning coffee, we a little less work. Try to leave your butter out
which allows me to explore a range of won’t judge. Either way, you should definitely at room temperature for a few hours before
cuisines from around the world. I also be tucking into this bake, provided to us by making just to make sure the butter is soft
student dietitian Ruby. for this process.
run my own
Instagram: @Rubys_Recipes_ and I’ll admit when I reached out to Ruby In a third bowl - yes, I’m aware this seems
in search of a ‘healthy’ sweat treat, I was like an excessive amount of washing up later
Twitter: @RecipesRubys somewhat stunned when she responded with on, but it’s very much worth it – mash up
where I post pictures, and talk all a banana bread recipe. Like a lot of people, the bananas using the back of a fork. I used
about new recipes and my journey as I was under the impression that surely a very ripe bananas, although Ruby didn’t
mixture of butter, sugar and flour cannot mention this. I would recommend it as it
a student dietitian.” be good for you, but Ruby works to debunk was relatively quick for me to mash them
myths like this. into a puree. Ironically, I’m not a huge fan
of bananas, so I only used two. My banana
“Cake can be incorporated as part of a loving family still loved the flavour at the
balanced diet; you do not need to starve end so in my opinion two is definitely a good
yourself pre or post consuming,” she says, amount, but feel free to use more if you want
insisting that “if you can build a healthy to.
relationship with the food in your diet you
won’t feel guilty about eating certain foods”. Now it’s time to bring things together: add
your mashed bananas, eggs, milk and vanilla
This recipe is also great for using up (if using) into the butter and sugar mixture
bananas that might have ended up in the bin. and mix well. Again, I used a whisk just to
She says: “Food wastage is a massive issue make sure the wet ingredients were fully
in today’s climate and if you could use them incorporated.
up in delicious recipes like this, it can be one
step closer to eating more consciously.” Once well mixed, slowly add the flour and
fold it into the mix using a wooden spoon
The majority of the ingredients in this or rubber spatula. I’d suggest pouring in the
delicious bake are probably already in your flour in thirds and folding until there’s no
pantry but if not, they’re all readily available clumps of flour and your mix is thick and
from your local supermarket. sticky.

Preheat your oven to 180°C (Gas mark 4).
In a bowl, sift together the flour, bicarbonate
of soda, and salt.

In a separate bowl, cream the butter and

Ingredients: Grease your loaf tin and lay in some
parchment paper so it’s easy to lift the cake
2-4 bananas (depending on how out after, and pour in your mixture. Then
strong you want the banana flavour) bake in your oven for an hour, until the cake
has risen and golden brown. If your oven is
1⁄2 tsp salt anything like mine, the back is hotter than
110g butter (softened) the front. After 30 minutes I rotated the cake
225g caster sugar 180° just to ensure an even bake.
285g plain flour
1 tsp bicarbonate of soda Once removed from the oven allow to cool
2 eggs for a few minutes before turning out on to a
85ml milk wire rack, and then let it cool for a further 45
1 tsp vanilla extract (optional) minutes before serving – the most difficult
step of them all.

aScasunrpmreisef!or:)

22

m19i0xTr°iynCtt/ho3iNsa75oam°ltuPFeLfrorffnioonaartbft1irv5laeTe-y.2i.mn.0apn?moduiNnbruaoytkoeeus.ar t

FOOD

YES, YOU CAN

STAY HEALTHY
OVER EASTER!

Staying healthy over big holidays can be a challenge.
We asked an expert how to do it so you can avoid that

festive weight

By Lea Dzifa Seeberg

Penny Crowther is a London-based
nutritionist. She is a certified nutritionist

and has written for numerous health
magazines, including Women’s Health,
Huffington Post, and Marie Claire. She
specialises in helping women aged 40 and

upwards “get their mojo back”.

You know the drill. You’ve been really good at sticking to The second tip from Penny was one that we could all have
your diet since Christmas, you’ve said a heart-breaking “no predicted. She said it’s about “not over indulging in high sugar
thank you” when offered sweets, and you’ve been miserably foods”, which might seem hard to do over holidays like Easter,
eating salads for months. Then comes Easter. After the uphill battle but it is far from impossible. If you have a soft spot for chocolate,
that was getting back on track after Christmas, how can you make switching from the sweeter milk and white chocolates to dark
sure you stay healthy while still enjoying yourself? chocolate can go a long way. According to the British Nutrition
Foundation, dark chocolate could contain more flavanols than
According to Penny Crowther, a certified nutritional therapist, other types of chocolates, which in turn can be beneficial to heart
it’s easier than it seems. “It’s about packing in lots of plant food,” health. On top of that, dark chocolate has a stronger taste than
she says. This might seem simple enough, but the challenge comes its lighter counterparts, so you’re more likely to stop after a few
when you have to balance eating well with enjoying yourself and squares.
not spending too much time on being healthy.
If you can’t give up your chocolate, there are other ways to cut
According to Penny, there is no need to be fully vegan to see back on the sugar. There are plenty of low sugar cake recipes out
the benefits of plant-based foods. Adding more vegetables, fruits, there that are perfect for family parties. It can also help to switch
nuts, beans, lentils, and wholegrains to your diet can go a long way. out sugar with honey, which comes with its own range of benefits.
Scientific studies by the NHS and Harvard University have linked Medical News Today lists preventing acid reflux, fighting infection,
these foods to a lowered risk of getting heart disease and cancer, and relieving coughs and colds as just some benefits of honey.
prevention of diabetes, reduced likelihood of cognitive decline, and Something as small as reducing the amount of sugar that goes into
weight loss. your morning coffee or tea can also make a difference in the long
run. One spoon of sugar a day might not seem like much, but it all
This might all seem like a lot of work, but it is easier than it adds up.
seems. One way to add more wholegrain to your diet is to switch
from using regular pasta to using whole wheat pasta. Depending If an Easter egg hunt is part of your traditions, you can consider
on where you shop, there is usually very little price difference. The changing the cheap chocolate eggs that are a staple of many homes
taste and texture are almost the same, and whole wheat pasta is to small toys or homemade coupons for a fun activity. The options
lower in calories than regular. If you’re cooking for other people are endless here, so be creative.
than yourself, no one is likely to notice the difference.
And finally, like Penny said, it is about not over indulging. A
According to Healthline, the same goes for bread. Switching from few sweet treats won’t do much harm, as long as you have them in
white bread to wholegrain will further boost your health, as darker moderation. Try eating slower and checking in with yourself once
breads contain more fibre. Fibre is not digestible, and will help food in a while to see if you’re actually hungry or if you’re just eating
move through your gut quicker, which will make losing weight because you got carried away with the festivities.
easier. And once again, the taste and price difference are negligible.
Most importantly, don’t forget to enjoy yourself this Easter. Go
If you’re not a fan of wholegrain, the newly popular sourdough on plenty of walks with your loved ones to stay active and enjoy
is a good alternative. PubMed Central, the US National Library the spring air. Try to walk instead of driving and taking public
of Medicine, found that the fermentation process used to make transport. Fifteen minutes of walking every day does wonders. And
sourdough helped improve the absorption of certain minerals. finally, don’t forget to follow the tips above to continue on your
Sourdough is also easier to digest, and it has a smaller impact on journey towards a healthier life.
blood sugar.

25

FOOD

Healthy and delicious
lamb mint meatballs

This nutritionist-approved meatball recipe is quick and
easy; the perfect meal for a weekday evening

By Kris Boratyn

Healthy eating and enjoyment do After pouring the egg into the bowl, it’s Lea Stening is a one of New Zealand’s
not have to be mutually exclusive. time to get your hands dirty. Lightly coat leading dietitians who specialises in sports
I spent weeks looking for healthy, your hands with flour so that the meat
delicious, and quick recipes, so you don’t doesn’t stick to your fingers. After mixing nuitrition. She has been in the business
have to. all the ingredients well, start to form your for 35 years and worked in London, New
meatballs. The size of them is entirely up to Zealand and Australia. Lea is interested
In my quest to find those recipes, I got in you. Mine varied – I made one plate with
touch with a dietitian that specialises in this small meatballs and one with bigger ones. in the effects of diet on brain function
kind of food. Her name is Lea Stening and It’s a personal preference and can be adapted on such things as behaviour, mood and
she has been involved in the industry for the and changed easily. academic and physicial performance.
past 35 years. About this recipe she said: “The recipe
Once you’ve put the oil onto the frying is so versatile. The size of the meatballs
She provided me with a recipe that I was pan, make sure that it’s hot enough before
not quite sure about at the beginning, as I you put the meatballs in. This can be done by can be varied to suit the occasion i.e.
did not associate it with healthy eating. Lea taking a drop of water and carefully dropping made smaller for children or finger food
proved me wrong, and I decided to give the it onto the pan. If it sizzles it means you’re situations, which means that it is easy to
recipe a go. ready to go. include meat into children’s diets if you

The recipe in question was lamb mint The frying time varies depending on the need to boost their iron intake.”
meatballs. I asked Lea why she likes this size of your meatballs. By squeezing them
recipe so much and what makes it so special gently with a spatula or tongs you can tell Ingredients:
to her. if they are done or not. If they feel like your
cheek, they are raw, if they feel like your chin, 500g minced lamb
She said: “The recipe is so versatile. The they are medium rare, and if they feel like 1 tsp cumin
size of the meatballs can be varied to suit the your forehead, they are well done. 2 tsp paprika
occasion i.e. made smaller for children or 1/4 cup finely chopped mint
finger food situations, which means that it is The meatballs can be served in several 2 tbsp lemon juice
easy to include meat into children’s diets if ways; in a salad, as they are with a dipping 1 tbsp lemon zest
you need to boost their iron intake.” sauce, or with a side of potatoes to mention a 2 tbsp taco sauce (optional)
few. I decided to do what Lea recommended 1 egg
So where do we start? and serve them with some wholewheat 1/4 cup breadcrumbs
The ingredients needed to make the spaghetti and home-made tomato sauce, but 3 tbsp olive oil
meal are easily available in any of your how you serve them is ultimately up to you.
local supermarkets. You will need 500g of
minced lamb, one teaspoon of cumin, two This recipe can easily be cooked on a
teaspoons of paprika, a quarter of a cup of budget and it only takes about half an hour
finely chopped mint, two tablespoons of to make. The total amount of money that I
lemon juice, a tablespoon of lemon zest, two paid for all the ingredients added up to less
tablespoons of taco sauce (it is optional), one than £10, and it can easily serve three to four
lightly beaten egg, a quarter of a cup of dry people, depending on how hungry they are.
breadcrumbs, and three tablespoons of olive
oil for frying. The lack of salt in the meatballs makes
Start by putting the lamb mince into them healthy, yet it does not take away
a sizeable bowl and adding the cumin, from the taste. All the ingredients balance
chopped mint, paprika, taco sauce (optional) extremely well together.
and breadcrumbs. With the breadcrumbs
you have two options. You can add them If you’re not a fan of lamb it can easily be
to the mince and mix everything together substituted with minced chicken, veal, pork
or you can wait until the end to coat the or beef.
meatballs just before frying.
After you have added all the spices, it’s Each meatball contains around 62Kcal,
time for the egg. Beat it slightly with a fork 4.7g of protein, 4.5g of fat, 1.3g of saturated
beforehand. It will make it easier to mix fat, 0.8g of carbohydrates, and 29mg of
everything together. dietary fibre.
I decided to mix the breadcrumbs in
with everything else. The meat was holding If you decide to make it with tomato sauce
together much better, and it was easier to and spaghetti each serving will contain
form the meatballs at the end. around: 378Kcal, 24g of protein, 18g of fat,
5.4g of saturated fat, 29g of carbohydrates, 3g
of dietary fibre, and 526mg of sodium.

27

FOOD

THE SECOND
PANDEMIC:

LOCKDOWN
EATING The Covid-19 pandemic has brought
By Shafiq Abidin & Pablo Lario about significant changes to the UK’s

food habits

During the many sacrifices we have all made during the were. This represents a massive increase in the national average and
Covid-19 pandemic, one comfort has stayed constant: food. means that the long-term implications could be dire. One such person
As food was, and continues to be, one of our only pleasures who fears this and says that the ‘’rebalancing’’ of the average national
during the pandemic, food habits have varied significantly. weight could take longer than anticipated is 37-year-old procurement
According to a survey conducted by EIT Food and a consortium of officer Anthony Sy.
European universities led by Aarhus University in Denmark, “Britons
ate and drank the most junk food and alcohol out of 10 Europe ‘’Quite frankly, I’m astonished the figures aren’t higher,” he says. “I
countries during lockdown.” would definitely say I’ve contributed to the increase, but realistically,
what choice has lockdown given us?’’
Out of 5,000 consumers surveyed, the participants in the UK
reported a 29% rise in consuming both convenience foods and alcohol, Before the pandemic struck, Anthony used to commit to daily group
as well as a 34% rise in the consumption of “tasty treats”, the largest runs and basketball games, as a means of keeping himself active whilst
in Europe. They also led the way in snacking, with a reported 27% enjoying some down time with his friends. ‘’I’ve also been a member
increase during the pandemic. of the gym for as long as I can remember,” he adds, “but now that the
social element has vanished, so has my motivation to stay fit.’’
Oyinlola Oyebode, an associate professor at Warwick Medical
School, says: “In terms of unhealthy food habits, being lonely and As a consequence of this, Anthony says he’s feeling the changes in
being stressed are all drivers on unhealthy behaviour.” his body, and seeing them in the mirror too: ‘’Whilst my weight has
fluctuated, at my most unhealthy period, I’d put on an extra 4kg thanks
Figures suggest that the amount of weight gained over the course to increased consumption of unhealthy foods, no desire to exercise,
of the worst global crisis in recent memory could be a miniature and poor mental health has led to an increased alcohol intake. This
pandemic in itself. A study conducted by King’s College London in means that I often feel aches in places I never used to before and suffer
conjunction with Ipsos MORI, a global research and public opinion food hangovers for much of the day.’’
firm, found that, of the 2,254 participants, 48% say they’ve put on
weight during lockdown. Asked how this would affect him going forward, Anthony says:
“The worst development is definitely how lazy I’ve become. Basketball
A further look at the King’s College survey shows that 35% admitted has been exchanged for beers, and salads have been exchanged for
to eating higher amounts of unhealthy foods, and 19% admitted to sausages. Even if the lockdown were to end tomorrow and normality
drinking a considerably higher amount of alcohol than they previously was to return, I think it’d be a while before I’m able to break out of

28

these habits that I’ve developed over the last year now, and I’m sure
many others would say the same thing.’’
Jacqueline Blissett, Chair in Childhood Eating Behaviour and
Co-Director of the Aston Institute of Health and Neurodevelopment,
says: “boredom is likely to be a factor too.
“Emotional eating when bored is common, and we can see
emotional eating in children from preschool age. Some people
including children are fundamentally more or less motivated by food
and find food more or less rewarding.”
But the convenience of packaged and ultra-processed foods isn’t
the only reason people in the UK are eating fewer healthy products.
Many have changed their eating habits because junk food - or
food high in salt and sugar - makes them feel better. The Covid-19
pandemic has had an emotional impact on all people, which in turn
has effects on attitudes and habits related to eating.
Anna McAlister, PhD, an assistant professor at Michigan State
University, said: “[People] gained weight during the pandemic,
again for a variety of reasons. For some, there were many negative
emotions. These included depression and anxiety from all the
uncertainty of the pandemic. Some people turned to food as a source
of comfort. Some folks lost jobs and that loss of income may have Try replacing unhealthy snacks with healthier alternatives
resulted in consumption of cheaper foods of less nutritional value.” recovery: ‘’Whilst I had the virus, I couldn’t really differentiate between
the taste of a pizza and the taste of a plank of wood. So, I’d generally
Another study conducted by 1:1 Diet, involving 2,000 British eat less and eat green. But the moment I recovered, I found myself
adults, found that 47% of them gained weight whilst stuck indoors, indulging in snacks, takeaways, and oily foods that I’d starved my body
a remarkably close result to the one overseen by King’s College of during the few weeks I’d isolated in my room.’’
London. Their test showed that the biggest change was to be found in
the diets of 25-34-year olds, with 59% saying they’ve gained weight She continues: ‘’I’m a person who falls into a cycle very easily. So,
during this time. since I started snacking and spoiling myself more, I’ve found it harder
to break the chain and eat more healthily. Whilst my diet is more stable
Cyriac Athappilly is a 33-year-old GP based in Buckinghamshire, now than it was after recovery, it’s still not balanced. When this is
and he says that the main risks associated with weight gain is an paired with a lack of exercise, I can certainly feel the difference in my
increase in disorders like heart disease, type 2 diabetes, and cancer- body, and I’m not sure how long it’ll take before I can regain my good
related issues. All of these are preventable, but he remains firm in thehabits.’’
belief that a nation that was already projected to be obese in the near
future could’ve done without the extra lockdown weight. According to the NHS, one in every four adults in the UK are
currently obese, and that figure will no doubt be increased by the time
‘’Those who restrict themselves from snacking and eating comfort we’ve eradicated the Coronavirus.
foods, tend to overindulge during moments of weakness,” he says.
“This can lead to guilty thoughts and negative self-talk. Experts believe that there are ways to change bad eating habits
and replace them with healthier ones. One recommendation is to
“The trick is to replace those unhealthy snacks with healthier avoid buying snacks and junk foods at the grocery shop. Without the
alternatives. Though, that’s easier said than done when you’re living temptations in the cupboards at home, it’s easier to adopt a habit of
through a perilous piece of history.’’ eating healthy and natural foods, instead of processed foods. Being
physically active is another important factor in improving eating
When asked how Covid-19 has accelerated the depletion of habits.
national health, Cyriac says: ‘’No one knows for sure what the future
holds. I personally like to think that the pandemic has been a wake- Changing habits is difficult and is not done overnight; according to
up call for many. Jacqueline, when we are “back to normal”, assuming that means we are
“Complications from Covid-19 are significantly higher in obese away from the snacks for chunks of the day, we may find our over-
people and those with comorbidities. In the short term, lockdown eating reduces.
restrictions have meant that the nation has become ‘heavier’. In the
long-term, we’d require a green revolution of some kind to “However, there is also hope that for those who have begun more
nullify the gains.’’ healthy habits,” she says, “assuming they still have the same
Despite this, Cyriac does say we should allow facilitators available, then those habits may stay.”
ourselves some room for solace: ‘’At the end Oyinlola added: “Some healthy habits may
of the day, what we are going through is remain, for example if home-working remains
the norm and so reduced commuting time, less
Britons ate andunprecedented. Our gyms are closed, we eating away from home and so on. On the
other hand, some habits will disappear as the
cannot see our loved ones and most of us salience of Covid-19 decreases along with
that motivation to lose weight that might
“ drank the most junkare stuck indoors with 24-hour access to have been driven by fear of the disease.”
Anna concluded: “Of course, certain
our fridge. During this time, I think it is changes may become permanent, like many
people have discovered the convenience of
food and alcohol out ofimportant to safeguard our mental health home-delivered groceries and may choose to
continue getting groceries delivered.
by consciously being gentler with our self- “Nonetheless, those changes will need to fit into
the ‘new normal’ to truly remain permanent.”
10 European countriestalk. I don’t think restricting ourselves is the Anyone who has discovered healthier habits during the

answer. Instead, we should be looking to give pandemic should expect to work hard to maintain those rather
than slipping back into hold habits.
during lockdownourselves healthier options.’’

”Whilst there are still so many question marks

lingering over Covid-19 and the symptoms behind
it, one concrete trait behind positive tests are a lack of
taste and smell. What does this mean for those who have
tested positive? How has this affected their diet, considering
their already restricted movement is further contained to a single
room?
Thaiba Ahamed is a 23-year-old teacher who has overcome
the Coronavirus, and she explains the aftermath of her

29

FOOD

Yummy and
easy Russian

pancakes
called Syrniki

These cottage cheese-based pancakes go well with
everything and are the perfect healthy afternoon

snack

By Iliana Mavrou

This is what my childhood tastes like; on late Sunday mornings, my mum prepared these
delicious pillow-soft, cheesy pancakes.

Served with sour cream or Greek yogurt, topped with fresh berries and jam, they are the
perfect nutritious breakfast to keep you energised for the rest of the day!

Syrniki (seer-nee-kee) are slightly sweet, cheesy, Russian pancakes made from cottage
cheese (farmer’s cheese) or ‘tvorog’ in Russian. They are most often served for breakfast, but
would make a perfect afternoon tea snack.

Ingredients:

500g cottage cheese
2 eggs
80g all-purpose flour (or any flour substitute)
2 tbsp sugar
Pinch of cinnamon
Vegetable oil (for frying)
50g raisins (optional)

Method:

1. In a large bowl, mix together the cottage cheese, eggs, sugar, flour
and cinnamon using a fork or handheld mixer. Mix until smooth
and lump-free. Add raisins if using.
2. Put a non-stick frying pan on the stove on medium heat and add
some oil to it.
3. Dust a clean work surface with some flour. Use a ladle to scoop
the mixture onto the work surface. Place it directly on the floured
surface and create a patty. Continue the process until there is no
batter left.
4. Before frying your syrniki make sure the oil in the pan is very hot.
5. Fry your syrniki in the same manner you would fry pancakes, on
a medium-low heat until each side is golden brown.
6. Place the cooked syrniki on a paper towel to cool.
7. Serve topped with powdered sugar, honey, maple syrup or try the
traditional Russian way - with sour cream and your favourite fruit
preserves.

FOOD

Debunking
the food pyramid

Following a balanced diet can be challenging, especially for someone with little or no background in
nutrition. Our experts are here to help

By Iliana Mavrou

With so much to keep in mind like that they should base their everyday diets on According to a survey carried out by
calculating the amount of sugar, foods rich in complex carbohydrates such as Feed Forward, 35% of people said they do
fibre and starch in your complex bread, cereal, rice and pasta and avoid eating not follow the food pyramid because it is
carbohydrates to how much more protein anything that may contain oil or sugar. misleading, 20% said that the food pyramid is
and fat you should consume before the end irrelevant in today’s society and 15% said that
of the day, following a balanced diet can be Panteleima explains that even as an athlete, they use the food pyramid as a visual guide to
hard. When we were young, we were told that basing your diet solely on carbohydrates is a help them manage their daily diet.
the food pyramid was the answer to all these health risk: “The pyramid is not clear, because
problems. We take a look at how helpful the for a healthy diet there needs to be balance.” “Of course, the food pyramid was created
food pyramid is in adulthood. to help people ration their food properly,”
If it’s that bad for an athlete, imagine what says nutritional therapist Clementine Rose,
Created in 1992 by the U.S Department of it does to a child! According to the European “but when it was developed in the US, it
Agriculture (USDA) the pyramid’s goal was to Commission’s State of Health profile on became really obvious that all of the sections
promote dietary advice in a simple way that Cyprus, the country had a 43% obesity rate in are totally influenced by all the massive
essentially isolated fats. children in 2019, meaning that the statement companies – the fact that dairy has its own
that your diet should primarily consist of section kind of says it all.”
“ HEALTHY FATS ARE carbohydrates could be a high health risk.
Clementine explains that as a nutritionist,
NECESSARY FOR OUR “I always tell my clients that they should eat she does not use the food pyramid. Especially
DIET carbs like bread and pasta in moderation or in the 21st century when people have so many
even cut them out completely. other dietary options: “there are tons of
Donna Pavitt is a personal trainer with over vegans out there who find the food pyramid
10 years of experience. Having started her “Because those foods turn into sugar in the irrelevant and massively flawed”.
nutritional journey as a child, Donna recalls body and that sugar is then converted into
being given the food pyramids as a guide to fat,” says Donna. “ THE PYRAMID IS NOT
help her lose weight: “I was a larger child and
was given the food pyramid as a way of losing Her expression turns serious and her tone CLEAR, BECAUSE FOR
weight… Now, years later, my whole view on of voice urgent: “I never tell people to base A HEALTHY DIET THERE
the nutritional side of things has changed.” their whole diet on 80% of carbs. Never.” NEEDS TO BE BALANCE
‘‘
Donna explains that “back in the 90s, fats ‘‘ The pyramid’s flaws are easy to identify. Both
were deemed as bad so, they were put at the Donna and Clementine agree that saying
top of the pyramid.” people should cut out fats completely from
their diet is wrong. “Now we are educated
We were taught that the food pyramid was on fats and essential fats,” stresses Donna,
the standard of how we should be eating. Why “people need to eat olive oil and foods rich in
does it not matter anymore? omegas such as salmon and avocados. Those
healthy fats are necessary for our diet.”
Donna explains that when the pyramid was
created, there was never really any education While the food pyramid seems to be
about portions, calories or nutritional values outdated, other experts are keen to
of the food that people consumed, therefore,
all the pyramid really needs is a “simple believe that its concept works pretty
reshuffle and update”. well. Dietitian Christiana Philippou
specializes in the Mediterranean
Former Cypriot tennis player diet pyramid and says that a lot
Panteleima Nicolaidou agrees. of research has been conducted
Panteleima says that in Cyprus around it, “[proving] its
children are taught about the effectiveness”.
food pyramid in schools and are “I believe that the
actively encouraged to follow it Mediterranean diet
on their nutritional journey. pyramid is something
that needs more
Created to give people attention. It was
simple advice about a developed around
complex subject, the the eating habits
food pyramid is an 32
image that practically
became an icon
showing people

Meal prepping can be a great way to help balance your diet

of long-living adults in the Mediterranean and ‘‘ access to fresh fruits, seafood and vegetables, category, so for example: mostly vegetables,
is highly dependent on sea food, beans, fresh unlike many others,” says Christiana. “Our grains, some healthy fats and protein.”
fruits and vegetables, olive oil, small portions lives depend heavily on advertisement
of dairy and even wine,” explains Christiana. and it does not suit many channels to play Another USDA creation, MyPlate is
advertisements that would advertise fresh recommended by several dietitians as an
And she is not wrong. According to a fruits or vegetables. Instead, they choose to alternative to the food pyramid. Both Donna
Harvard study carried out in 2018, the advertise fast food and people are naturally and Clementine agree.
Mediterranean diet is effective in reducing drawn to the tastier option other than the
the risk of cardiovascular diseases and overall healthiest.” “MyPlate is backed by science and was
mortality. actually created with the aim to back
Having moved to the UK from Cyprus, someone’s health. It also has realistic portion
“ I ALWAYS TELL MY CLIENTS Panteleima agrees that following the diet she sizes,” explains Clementine. MyPlate is also an
used to back at home has become challenging app, which means it makes healthy eating easy
TO EAT THE FOOD THAT due to the lack of fresh products available at and intuitive.
MAKES THEM FEEL GOOD grocery shops. “Even though I am not playing
tennis anymore, I still consider myself an “From my experience, you have to try many
“The fact that people do not know about the athlete. I sometimes do CrossFit and of course things and see what works best for you,” says
Mediterranean diet pyramid, is because of still look after my diet,” says Panteleima. Panteleima. “I prefer to follow intermittent
the way we live and what we see. People who fasting, as well as MyPlate. I admire vegan
live in Greece, Crete and Cyprus have an easy “A few years ago, my dietitian suggested athletes because I know I would never be able
an alternative to the food pyramid; it is to follow their diet.”
called MyPlate. It shows you the portions of
the foods you should have on your plate by “There is no one size fits all,” Donna agrees.
“I always tell my clients to eat the food that
makes them feel good.”

Avocado is a great source of healthy Omega-3 fatty acids



PHYSICAL
HEALTH

PHYSICAL HEALTH

A friendly guide to motivation:

HOW TO
F I N A L LY
USE THAT

GYM
MEMBERSHIP

We spoke to personal trainers Ivana Otiepkova and Esmail
Kharroub to get some first-hand advice on where to find that

exercise motivation

By Iliana Mavrou

Ivana says that keeping the end
goal in mind will always bring
you that little boost of motivation
you need to commit to regular

excercise

Let’s be honest. How many times have extra £5 to charity each time you miss a gym “Reward yourself with food
you promised yourself you would go for session? you like after a workout
a jog but did not? If you have your calendar fully booked for
I also love spending my time sleeping in 4 ”– Esmail
and staying in bed, binge watching endless the month with school appointments, back-
shows on Netflix and stuffing my face with to-back meetings, and grocery shopping, why
piles of junk food, but I also want those abs not make morning exercise your top priority
girls on social media tend to show off with so too? A 2018 study by the International
much confidence. Or is it just their confidence Journal of Obesity found that people who
that I am after? exercise in the morning tend to also eat
healthier throughout the day. There are people who find that exercise is
Whatever your reason is for wanting to their reward for a hard day at work, while
exercise, motivation is all you need. I spoke to 2. Get that after workout feeling others dread it. If you are the latter (high five)
personal trainers Ivana Otiepkova and Esmail all you need is a little reward system to get
Kharroub who shared their wisdom with me, “When I feel down, I remember how amazing you moving. Be it a slice of cake or a bubble
and I shall share it with you. I feel after exercising and it helps me get bath, make sure that exercise was worth it!
moving,” says Ivana.
“Write down a challenge to
achieve every week For many, exercising comes with a big goal
such as getting abs or losing weight. Instead
1 ”– Esmail of focusing on the broader picture, why not “Keep the vision in mind,” says Ivana.
People always make empty promises to make it personal? “Everyone should have their role model and
themselves. Do New Year’s resolutions sound
familiar to you? Remember the feeling of running so fast follow them,” says Ivana. “But it is important
Each January brings gyms an average 12% from your friends in the backyard while not to copy, just model them.”
of new members, according to Glofox, and playing tag? Lungs filling with air as you
80% of those will quit within the first five try to catch your breath, legs pulsing and Do not start your fitness journey by
months. To make your relationship with your body full of energy. According to John following crazy diets like trying to cut out all
the gym last longer, make your exercise Hopkins Medicine, that feeling can also be your carbs, or avoiding all things sugary, or
experience fun. Esmail says that the best identified as “runner’s high” or endorphins. jumping on the band-wagon of Chloe Ting’s
way to keep yourself engaged and active is workouts. They are great, we know, but they
to create “programmes around the activities are also very intense! It will probably not work
you enjoy doing the most”. For some it can be out anyway and you will eventually snap.
lifting weights while for others running laps. 3. Bring the music or your friends Instead, take things slow and week by week.
According to a Huffington Post article, it Start with small, sustainable goals and then
is more likely for people to follow through for that extra boost of energy. work your way upwards. Have a yo-yo diet
with their resolutions when they make them mentality; everything in moderation and in
in front of friends or family. If even that is a Listening to music while you work out balance. Give yourself rewards and try out
little too weak for you, how about signing a does not only relieve you of boredom but a new gym class each week. You might even
contract with yourself agreeing to donate an also increases your stamina. A study by the find a buddy!
National Research for Health found that
fast-paced music tends to unconsciously
help the pace and distance of your workout.
In addition to that, listening to music has a 5“ ”Keep the vision in mind
positive effect on your mood, giving you a – Ivana
shot of serotonin for the rest of the day.

If you want to feel a little more
adventurous, make your exercise journey
a race. Everyone has that one competitive
friend, join them in the gym next time and
watch yourself thrive.

37

PHYSICAL HEALTH

Keeping fit as a parent is
possible

Bodybuilder Kel Kethes Sritharan shares his failproof blueprint on how to keep fit
and healthy while raising a child

“When I realised the difference that a healthy By Shafiq Abidin importance. He thought that going straight
body paired with a healthy mind had on into intensive exercises was the best thing to
lifting my mood, increasing my work ethic, compromises you make in any aspect of life is do. However, he soon realised he had begun to
and on providing me with bundles of energy to essential to achieving the results you want. “plateau”.
go about my day, I didn’t want to go back to my
old self,’’ says fitness and conditioning expert Kel ‘’A well worked body, paired with appetising Now a fitness and nutrition veteran of 16
Kethes Sritharan. foods, is crucial to a healthy mind. Everything years, Kel has devised a failproof blueprint
successful or brilliant you do can only come that allows him to eat, train, work, and relax
As a society, we further develop our about because you take care of your mental as efficiently as possible. ‘’I incorporate my
understanding of health and nutrition every day. workouts during my son’s nap times,” he says. “I
With so many ways of keeping fit, it can seem “A well worked body, paired stick to three days of weightlifting, at 60 minutes
overwhelming to exercise newbies. You might a session, and the remaining days are spread
be tempted to get a McDonalds meal instead of with appetising foods, is crucial around cardio and other body parts to keep it
taking the time to prepare meals for the week, or fun and different.
to play a game of FIFA instead of going for a run ”to a healthy mind
in your spare time. It might also just be hard to “For instance, I begin the week with squats,
find the time to exercise at all. health, and that can be achieved when you have incorporate chest and back into one midweek
bucket loads of dopamine coursing through session, and move onto dips, pullups, barbell top
Kel, a 35-year-old businessman from Grayes, your body, which can be accredited to frequent chest, top chest flyers, flat bench press and single
Essex, is a keen bodybuilder who has learned exercise,’’ he says. arm pull ups over the weekend.
to mould his passion around a hectic lifestyle,
which includes being a father. He says that Kel was just 20 years old when he grew tired “This may sound extreme, but each exercise
good organisation and limiting the amount of of his size, which he says was ‘’borderline obese’’, has a beginner’s level, and that means you
and he decided a change was of the utmost can build from any level of intensity. With the

Instead of playing Fortnite with your kids, come up with fun exercises together.

Coronavirus pandemic, we’ve all had daily routines that we follow, and this TERFTAFHIINAFCA,TIEKIWALNEPLOTLLRLROHOYKWAO,ASSFASNDBHPDELOIMVUSRIESSETPEILOBRDALIEXNEAA.TAT,S
means that you can easily designate an hour slot for working out every day.’’

In terms of diet, Kel says: ‘’The right nutrients help to progress and
maintain as you grow older. Remember the tendons, joints, and ligaments
all take a pounding when you lift regularly, so the right supplements, and
food that’s rich in complex carbs, protein, and vitamins all play a pivotal
role.’’

He continues: ‘’I like chicken, it’s simple, affordable, does the job, and
provides an endless scope for individual tastes. Like everyone else, I too
have indulgences, but the key is the make sure you burn it out the following
day, and not allow yourself to be ‘hungover’ on big meals.

“I also take cod liver oil, vitamin A, D, and B6 as my supplements.
Furthermore, I try and mix different kinds of greens in my diet. It doesn’t
have to be a lot, and it doesn’t have to be deterring stuff, even an apple here,
and a Caesar salad there, can amount to big results.’’

When quizzed about the mental effect his lifestyle has had on him,
Kel says that it ‘’helped [him] energise, eliminate stress, and think more
fluidly’’, which means he habitually feels invigorated and euphoric. The link
between nutrition, fitness and happiness often goes under the radar, and if
ever you needed proof of its importance, Kel is it.

FW•LU•IPI•CNTKOA•RHEPPNETEOCYIAHXAMPOOETECRAFUEROLNRRORCOLARUFNDGIANUFSPCSDRUECUEENNSHSRSIOH!ITTN-ONHEUOULDOARPOPTECDSOHLOLR-AIASKWPSOSELBIIYACSTAOTC..UHA.EBTCUPYAWLNUOENISBUHSYOCTRWUOEOPLURRK.R!OILSDFEESAP

39

PHYSICAL HEALTH

CRISTIANO RONALDO’S

one-week workout challenge

DID I SURVIVE?

I tried training and eating like Cristiano
Ronaldo for a week to find out how
intense his lifestyle really is

By Pablo Lario

How did Cristiano Ronaldo get those abs? Was it a matter of
genetics? Can any other human being become like him? Do
we really have to make a deal with the devil to get them?
Those were the questions I asked myself before setting foot in the
Portuguese superstar’s training; then, after one week, only one question
remained in my mind: why did I do that to myself?

I’ve never considered myself an athletic person, but I’ve always been
in good shape. As my mother used to say: “No pecs, no sex…”

What you need to know from the start is that you can’t get Ronaldo’s
abs in one week, and I’m not saying this because I failed completely.
It is simply something that he has been training for his entire career;
you will not even get them in three months, not without a proper diet.
So, forget about KFC, sugary breakfasts, ice cream alongside Netflix
binges… Basically my entire social life.

During this workout plan, a proper nutritional approach was
important to start toning my body; I would even say that food is more
important than training. After all, the basis of football endurance is to
run for an entire game without complications. Now, I’ll show you the
way I trained my body during the whole week, including a variety of
high intensity training exercises plus interval and endurance running.

What I have been trying this week is to emulate Ronaldo’s workouts
by repeating his sets in order to gain a great resistance that would allow
me to run at different intensities during a 90-minute football game.
Although if I tried playing a football game after just one week of train-
ing… I would be dead on the floor.

Aerobic training is essential in football, which is also an activity with
a lot of cardiovascular resistance. To function properly during a match,
you need a good aerobic base. My workout included interval training,
running, squatting, dumbbell raises, weighted leg lunges, and abdomi-
nal planks and crunches, to name a few.

Football training has to be very demanding to overload your body,
enough to take your body out of its comfort zone and, as training
progresses, you gradually adapt to the intensity of the exercises. As
I pushed my body out of its comfort zone with more demanding
exercises throughout the week, my body adapted to it, but I must say it
was not easy. This takes time to accomplish, but I realised that a week
is enough time to see the very first results and be able to perceive that
the more you train, the better outcome you will get. There will come a
point where you will feel comfortable and you will be able to perform
those exercises that previously seemed difficult to you with more ease.
This week taught me that Cristiano Ronaldo is not superhuman. He
is simply a man devoted to his career. The discipline and tough work
ethic of his daily routine are what makes him the footballer he is today.

41

PHYSICAL HEALTH

WEEKLY TRAINING
(1-hour sessions)

DAY 1 LOWER BODY 1. HIP THRUST MAXIMUM
UNLOADED HIP THRUSTS STRENGTH: 6 REPS/6 SETS + 15
LATERAL HIP OPENINGS REPS/2 SETS. HIP ABDUCTIONS
MONSTER WALK + ISOMETRIC WITH ELASTIC BAND.
CRUNCH SQUEEZING THE BALL. 2. NORDIC CURL WITH ELASTIC
BAND: 15 REPS/4 SETS.
3. SQUATS: 10 REPS/4 SETS.
4. LIGHT DEADLIFTS: 5 REPS/4 SETS.

2INTERVAL RUNNING DAY
40 MINUTES AND A STRETCH

3DAY REST
4UPPER BODY + CORE DAY
1. WEIGHTED PULL-UPS: 1-3 REPS/4

SETS. PRONE GRIP AND SUPINE UNLOADED HIP
GRIP: 1-3 REPS/3 SETS. THRUSTS MONSTER
2. PUSH-UPS ON THE FLOOR: 10 WALK + ISOMETRIC
REPS/4 SETS. CRUNCH SQUEEZING
3. REVERSE BARBELL ROW: 10 THE BALL.
REPS/4 SETS.

4. ABDOMINAL PLANK: 10
MINUTES/4 SETS.

5MIXED TRAINING DAY
1. HIP THRUST MAXIMUM
UNLOADED HIP STRENGTH: 6 REPS/6 SETS + 15
THRUSTS MONSTER REPS/2 SETS. HIP ABDUCTIONS
WALK + ISOMETRIC WITH ELASTIC BAND.
CRUNCH SQUEEZING 2. WEIGHTED LEG LUNGES: 10
THE BALL. REPS/4 SETS.
3. DUMBBELL LATERAL RISE: 10
REPS/4 SETS.
4. ABDOMINAL CRUNCHES: 10
REPS/4 SETS.

DAY 6 ENDURANCE RUNNING DAY 7
40 MINUTES AND A STRETCH
REST



PHYSICAL HEALTH

PERIODS?
BODY IMAGE?

KIT FIT?

What’s playing on
their mind?

An in-depth look into the experience
of women athletes in football and what
specific issues they face, and what it shows
about the lack of equality still present in the

so-called beautiful game

By Belinder Bhati

As a young girl, I grew up in a football- of just accepted it, and that should never Rio shared that she was on her period
mad household. Weekends were happen.” when she picked up her most recent injury,
dictated by Sunday league fixtures, suggesting that there could potentially be
Sky Sport’s Super Sunday schedule, or my Rio added that she was grateful that now, a link. When warming up, she now does
mum shouting at my dad for bringing home at Crystal Palace, it was the first time she had extra knee activation work to prevent injury
another muddy kit to wash. It never occurred a kit that fitted her well. She also appreciated because according to the Orthopaedic Journal
to me that my gender could be a barrier the fact that it was the same kit the men’s of Sports Medicine, you can be more likely to
stopping me from enjoying the beautiful team wore and not a ‘hand me down’ from injure you Anterior Cruciate Ligament (ACL)
game. previous men’s teams. during your cycle. Both Grace and Rio even
stressed that they worry when asked to wear
Now aged 22, I’ve realised the diverse Simran Sunda, 21, is the current vice- white shorts and that plays on their mind
nature of the game and that there’s actually captain and treasurer for the female football during a game.
an honest conversation to be had about the team at the University of Manchester. She can
experience of women athletes. We see the recall stories similar to Rio’s, despite playing “I’ve been in some
at a completely different level. She explained
Rio Rosenberg in action for Crystal Palace L.F.C. that women’s teams have struggled with academies where we
U23s access to equipment and pitches, sometimes played in wet or dirty
well-publicised debates on equal pay from due to a lack of funds, sometimes due to not
World Cup winners like Megan Rapinoe, and being seen as a priority and sometimes just kit ”
we see the plastering of #WomenInFootball because the women specific products they’re
across social media pages, but what does that after don’t exist. However, despite the success of Chelsea
truly entail? I spoke with three young women tracking their cycles through an app, all three
at various stages in their footballing career on “When you go online and you try to find girls I spoke to still shared a reluctance in
the women-specific issues that they face every women’s football shorts,” she said, “Adidas their dressing room to confide in their male
match day and training session, and what that don’t even do plain women’s football shorts, coaches regarding their periods. However,
tells us about the practices and systems of they just don’t exist.” they all believe that the topic needs to be
inequality still in place, despite the perceived normalised so players feel comfortable
progress of the women’s game. One young woman trying to change discussing such issues which could restrict
Rio Rosenberg is an 18-year-old currently the landscape for women in football is their game.
playing for the Under 23’s at Crystal Palace entrepreneur Grace Vella, 24. Grace spent
F.C. She described 2020 as her “breakthrough” her teenage years at Liverpool F.C. and 53.3% of females I surveyed said that they
year as she was finally picked up by an Manchester City F.C. in their academies were either unsure or not comfortable talking
academy after spending years bouncing and admitted that there were often times to their colleague about menstrual problems
around different grassroots level clubs as where the fit of a kit made her feel very self- which affect their work. And only 7 of 110
a youngster. Not only did Rio sign with an conscious and upon reflection, even believes women said that they would be okay talking
academy, but she also captained the team this hindered her football. to a male boss or superior.
on her debut for the club and at the same
time appeared on BT Sport’s Ultimate Goal, She said: “We all have a bit of a moan Grace said: “I remember when I was
which was a 6-part documentary series where [about kits], but we don’t really ask our playing for Chorley last season, I needed a
she met the likes of Rio Ferdinand and Fara teammates ‘does this affect how you feel about tampon and the coaches were in the changing
Williams. yourself ?’” room and I felt like I couldn’t ask for a
tampon in front of them so I WhatsApped
An issue Rio Rosenberg brought to light Grace was released from Manchester the girls ‘sneak me one’ but it shouldn’t be like
was kit inequality. She said: “At my first team City at 18, and after a brief period of time that, it needs to be normalised.”
we didn’t have a kit to start off with, so we had where she wondered what she now wanted
this Arsenal kit that our manager managed to do with her life, she decided to kick-start All three of these women stand for
to get but it was four sizes too big for me and her clothing brand Miss Kick. Grace was a inclusion in the game at three very different
I was already playing in the age group above university student at the time, but it was on levels. Simran’s club host a 6-a-side league
me. her placement year working at a homeless every week where everyone from mums to
charity she really decided to put her extra medics in Manchester can come to play, Rio
“As a young girl, I never really thought time into launching her business. On her first wants to make a name for herself and give
about it. I just got the kit on and played day of selling out of a tent at her dad’s football back to the grassroots level as she believes
because that’s just the way I am. As I got older tournament, she sold 170 pieces. This lit a fire “football is for everyone, it’s as simple as that”.
in school it was the same problem and I kind inside her that hasn’t been put out. And Grace built a platform with Miss Kick to
empower women footballers across the globe.
Miss Kick is a movement trying to create
social change by empowering women through Simran Sunda (right) with the ball, dribbling for
sports attire. Grace said: “Although we design UoM W.F.C.
football shirts and hoodies for women in
football, it’s so much more than that – it’s 45
about what the brand represents and
it’s about how it makes girls feel.”

An online survey Feed Forward
ran confirmed that women are at a
disadvantage in the world of sports.
Of more than 250 respondents, 91.8%
of people believed that women are
likely to feel self-conscious on the
pitch, whereas only 83.3% believe
men can feel that way.

The menstrual cycle affects this
disparity. Last season it was revealed
that the very successful Chelsea
F.C.W. became the first club to
log their cycles in an app so that
training could be tailored around
this to optimise performance but also
minimise risk of injury.



WMIN FAEORBCUKBS:

Mark Webb was diagnosed with Multiple Sclerosis in 2007. That didn’t stop him
from living his dream

By Iliana Mavrou

Ie-met Mark Webb for the first time a few indoor seated skiing for the first time, which excitement: “I was a passionate rugby union
months ago by luck. He was browsing the was very interesting.” player. Played to quite a high level at school –
#journorequests tag on Twitter and I hap- I was team captain.”
pened to be looking for someone to talk to. Mark’s love for extreme sports goes back a
while. In 2007 he was diagnosed with Multiple In the 80s Mark was roller skating (“but
Even though my first interview with Mark Sclerosis (MS); an unpredictable disease of the also chasing girls”) and working at ski resorts.
had little to do with his athletic background, central nervous system that disrupts the flow In the noughties, while working for David
he mentioned something that grabbed my of information within the brain and body. Lloyd Leisure, he got involved in triathlons.
attention and I knew I wanted to find out
more: “When I’m allowed to I jump out of This means Mark has difficulties walking. “I kept running until my MS got worse and
planes, I did a Tough Mudder a few years ago, For someone who had been actively then I stopped exercising but in retrospect
I did three parachute jumps and around three involved in sports since childhood, MS could and better understanding of my condition I
indoor skydives and before lockdown I tried have seemed like a slap in the face. But Mark should have kept going,” he says.
talks of his athletic journey with a lot of
Mark is a friendly man in his early 50s. He
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Despite living with MS, Mark still tries to keep fit “ I HAVE A VERY ‘‘ crucial for me to stay fit within the strange
sits comfortably in a chair at home, large limitations that I have,” he says. “I have just
POWERFUL VOICE walked 30 metres which is a nice long way for
windows overlooking his backyard and a me and while everyone is watching Netflix in
smile never leaving his face. He returned to Mark Webb in all his glory lockdown, I am doing the same but I am also
playing rugby for the first time in 30 years and working out.”
says his journey was very emotional.
Intrigued as to whether Mark has a favour-
“I always stayed fit, but eventually you get ite food that keeps him going, I get ready to
to forget the wonder of team sport,” he gushes. ask. As soon as the question leaves my mouth,
“Sometimes I see my wife giggling on the side Mark laughs and says: “My carer is in the back
lines because we are having so much fun and I and she is laughing at me.”
am always going back to the fact that I know I
am rubbish, but I just don’t care because I love He motions to the right, but due to our
it, I absolutely love it.” limitations, I cannot see what he is pointing
at. “She needs to look after me, not laugh at
Talking to Mark is like taking a shot of me. It is a disgrace,” he jokes.
endorphins and his positivity seems to rub off
even onto the grumpiest of souls out there. “I This reaction from his carer must have
am merely always the worst player on court,” been expected because Mark admits that his
Mark says when asked about playing a high journey to healthy eating has been slow.
intensity sport as an MS patient, “because I
am playing against people with only lower “I only really started eating healthy as I
body conditions like war injuries or spinal became ill,” he admits, “some people follow
issues… and then there’s me, where gener- almost with a religious passion certain diets
ally my muscles are weakening and so is my when they have a chronic illness. I think I’ve
agility.” been deprived of enough by my illness so I
follow the 80 to 20 rule: 80 % of my eating is
Discovering wheelchair rugby felt like exceptionally healthy, but my 20 naughty % is
bringing back a part of his childhood Mark cake and wine.”
felt like he was missing.
I agree with Mark, no one can ever say no
For many MS patients mental health is a to cake and wine!
sensitive topic. The disease can often come
with a lot of anxiety and depression because Before we end our virtual meeting, I cannot
it is so unpredictable and there is no cure, but help but ask Mark what keeps him going.
Mark says MS has given him a purpose and a
passion. “I have a very powerful voice,” he admits,
and is not wrong. Mark works with TEDx
He talks, he jokes, he aims to shed light on Kingston to help curate a best-in-class line-up
topics that are considered sensitive. He wants of speakers every year, but has also done a fair
to educate people in the hopes that even amount of public speaking himself.
if there is no cure for his generation, there
might be one for his kids’. “My mantra?” Mark asks as his eyes go
wide. He stops a second to think before
“My condition means I know it’s absolutely saying: “this too shall pass. We all have rough
days but pffft,” he shrugs and rolls his eyes, “I
will not accept going down without smiling.”

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7 Black-owned fitness
brands

In the current political climate, it is important to support black creatives and
business owners

By Lea Dzifa Seeberg

1Kemetic Knowledge
Kemetic Knowledge is a sports clothing brand.
They aim to draw attention to African people’s
contributions to today’s society by honouring
them through their clothing. If the reviews on
their best-selling GODDESS Sports Bra are any-
thing to go by, they’re succeeding.

Where to find them:
www.kemeticknowledge.com

3 2Shante Franca

Run by Shante Franca Oudnie, this fitness brand
works for people of all fitness levels. Her mission is
to “help and support others in achieving their fitness
potential”. Available to buy are resistance bands and
workout guides, and Shante runs a live class fitness
challenge every month for only £15.
Where to find them: www.shantefranca.co.uk

Selfmade Candle

Mental health and wellness is just as
important as physical health. Ricki, the
founder of Selfmade, is all about creating
comforting smells that remind the user of
positive experiences. The soy wax candles
come with a plantable seed labels that
can be planted in the candle jar after it’s
been used. You can also try your hand at
making your own candles with their kits.
All the candles are vegan-friendly and
eco-conscious, and Selfmade donate £5
from every limited edition £25 Conscious
Candle to the Black Minds Matter UK
charity.
Where to find them: selfmadecandle.com

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CHIKA’S

The Founder of CHIKA’S was born in the UK
and raised in Nigeria until her parents sent her
to London to go to school. Now, CHIKA’S sells
African-inspired snacks that are Vegan, gluten-free,
and 100% natural. They donate 1p of each pack sold
to the Empowering Girls Education Program in
Africa, with the aim to make education accessible for
more young girls in developing countries.
Where to find them: chikas.co.uk, for sale at

4Sainsbury’s

5 Fly Girl Collective

Prick London This collective focuses on being a
community for people who want to
According to Psychology Today, plants help get in shape. They run a newsletter
with stress, memory retention, creativity, and for people who need motivation to
productivity. If you worry about taking care of exercise and want to feel like a part
plants, the relatively low maintenance succulents of a community, and they run events
and cacti from Prick London might be for you. and challenges for women of all
They aim to make shopping for plants as enjoyable backgrounds.
as shopping for clothes, with a shop that has drinks Where to find them: flygirlcollective.co
and accessories on offer.
Where to find them: www.prickldn.com, 492 6
Kingsland Rd, London E8 4AE CONQR

7 From Love Island season 6 runners-
up Luke Trotman and Siânnise
Fudge, CONQR is a unisex clothing
brand for comfortable, fashionable
clothes. If you need something to
go for a walk in or just something to
lounge around in on recovery day,
look no further.

Where to find them:
conqrstore.com

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