The Risk of Low Energy Availability in Endurance Runners
If you are one of the 300 runners who has helped me fill in a survey in early 2024, I want to thank you sincerely for providing your...
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Vicky Sham
- Jun 14, 2023
- 7 min
Hydration for Endurance Runners - Part II. How to Measure Your Sweat Rate
Are you an endurance runner keen to train through the summer heat and keep up with your fitness? As temperature rises, the sweltering...
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Vicky Sham
- Jun 7, 2023
- 8 min
Hydration for Endurance Runners - Part 1
As an endurance runner, staying hydrated during outdoor workouts is crucial, especially as temperatures and humidity rise. In this post,...
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Vicky Sham
- Aug 9, 2022
- 10 min
Sports Nutrition for Endurance Runners
Nutrition for Endurance Runners. Pre, during, post exercise nutrition with real food to support athletic performance and health
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Vicky Sham
- Jul 18, 2022
- 6 min
Why Eat A Rainbow?
Before we launch into the topic of rainbow and all its colours, allow me a moment to check in with you. Are you consuming the right kind...
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Vicky Sham
- Jul 7, 2022
- 3 min
How to Get Away from Mindless Eating
Do you recall what your last meal was like? Where and when were you? Did you sit down and eat properly without distraction, or were you...
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Vicky Sham
- Jul 4, 2022
- 3 min
What Are Cravings?
When was the last time you had a craving? Where were you and what were you doing? How often do you have cravings? Do you know what causes...
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Vicky Sham
- Jun 16, 2021
- 7 min
How Safe is Your Sunscreen?
Do you ever wonder how much protection you really get from your sunscreen? Are there any potentially toxic ingredients? Read this now.
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Vicky Sham
- Mar 26, 2021
- 7 min
Calcium and Bone Health
Calcium is the most abundant mineral in our body. 99% is stored in our bone and teeth and 1% in our blood. Other than bones, calcium is...
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Vicky Sham
- Mar 11, 2021
- 8 min
Iron For Athletes
Are you an endurance athlete? Are you female? Do you play high impact sports? Read and learn more about dietary iron and sports anemia.
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Vicky Sham
- Feb 25, 2021
- 7 min
Protein Quality
[P]rotein quality refers to how much of your dietary protein is effectively digested, absorbed and used by the body.
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Vicky Sham
- Feb 10, 2021
- 13 min
Protein - How Much Do We Need?
To preserve muscle mass during weight loss, nutritional focus should be on fat burning & prevent muscle protein breakdown by higher protein
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Vicky Sham
- Jan 27, 2021
- 6 min
Protein - The Sexiest Macronutrient
The Sexiest Macronutrient Do you have a favourite macronutrient? Is it carbohydrate, fat or protein? Carbs and fats have been my...
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Vicky Sham
- Jan 15, 2021
- 6 min
What is The One Habit That Transforms Your Life?
After happily waving good-bye to an unusual 2020, how do you feel about 2021? Have you set any goals or intentions yet? What are they? Do...
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Vicky Sham
- Dec 23, 2020
- 10 min
Round Lantau Island Epic Run
The Big Day is Upon Us The big day arrived! Woo-hoo, the Road Divas (Linna, Jaclyn and I) were ready to take on 100+km Lantau Loop!...
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Vicky Sham
- Oct 15, 2020
- 5 min
What are Antinutrients?
Antinutrients are toxins or enzymes inhibitors found in plants that block the digestion or absorption of nutrients in animals and humans....
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Vicky Sham
- Sep 21, 2020
- 8 min
How To Stay Healthy And Resilient
Your physical health and mental wellbeing are more important than ever. Here are simple habits to improve your immunity and resilience.
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Vicky Sham
- Sep 8, 2020
- 3 min
The Road Divas' Round the Island Run
The Road Divas' route is a 60km clockwise loop around beautiful Hong Kong island. Mostly road with short trails through Shek O & Tai Tam...
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Vicky Sham
- Aug 20, 2020
- 3 min
How Sugar is Hidden in Plain Sight
Have you ever tried quitting added sugar? What foods did you skip if you want to avoid sugar? The obvious ones are soft drinks, cookies,...
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Vicky Sham
- Aug 4, 2020
- 6 min
Grains and Antinutrients
Most people can easily understand how quitting sugar, alcohol, dairy and preservatives can be good for our health. But why quit grains?
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