At this time of year it feels like everyone is either sneezing or coughing! Although exercise is proven to be good for us we also know that those of us that exercise regularly can be more susceptible to illness especially during the winter months. Getting ill can lead to missing training sessions and playing catch up which can be really frustrating so read on for some Sport Dietitian expert tips on boosting your immune system over the winter months.

Avoid Energy restriction – Under-Eating or not consuming enough carbohydrate to fuel the demands of training can lead to increased levels of cortisol in your body (a stress hormone). High circulating levels of cortisone can increase your risk of developing illnesses. The key message is balance your intake with your training.

Hydrate well – Our bodies are 70% water and staying hydrated is important for our health, performance and wellbeing. Not hydrating effectively during and after exercise can also reduce your bodies production of saliva. Saliva has anti-microbial properties that protect us from bugs and illnesses entering our bodies. A key tip is to start hydrating from the time you wake up – try diluting 120mls fresh orange juice with water for a great vitamin C and electrolyte boost to start your day.

Eat a balanced diet – Make sure your meals contain colour – the saying ‘Eat a rainbow’ is extremely important at this time of year. Focus on consuming a variety of fruit and vegetables at each meal. These contain important vitamins and minerals to keep you healthy. A great tip that I like to give the athletes I work with is to buy a soup maker – a great way of packing extra vegetables into your diet and also really handy as a grab and go snack or meal after training sessions when you need something quick and easy.

Get enough sleep – Although not directly related to nutrition, research has shown that not getting enough sleep can result in over-eating and cravings which can have a negative affect on the nutritional quality of your diet. We also know that getting fewer than 6hours sleep per night can quadruple your risk of catching a cold. Aim for 7-9 hrs each night.

Be supplement savvy – The evidence in terms of supplement use and cold avoidance is relatively poor. There is however some evidence that consuming Vitamin C (<1g per day) can reduce the severity and duration of the common cold. Probiotics have also been found to be beneficial and can boost your gut health, preventing inflammation and strengthening your immunity. Consider taking a good probiotic supplement or increasing your consumption of natural probiotics such as live yoghurt and kefir. If a cold has taken hold Zinc acetate lozenges sucked throughout the day can reduce the duration of a cold by 44%. Take these in a lozenge form and not in tablet form and ensure any supplements you take are batch tested and safe by visiting the Informed sport website – www.informedsport.com

The arrival of the New Year is a time to refocus and set some goals for the year ahead.

Whether these goals are to eat healthier, reduce your alcohol intake, exercise more, lose weight, or simply to improve your health and well-being, then good for you!

You’ve made a really positive step forward – you’ve identified the need for a change that is sure to benefit you. It’s a reality that some goals and targets (especially New Year resolutions) are often not maintained.

One of the reasons for this is that goals may not be specific enough. They may also be unrealistic. Initially, you are extremely enthusiastic and start off well, but you quickly realise that you may have bitten off more than you can chew.

So, what’s the answer to meeting your New Year goals?

When I work with clients, I find a great approach to supporting clients with setting goals is to set SMART goals. (For the SMART mnemonic read Specific, Measurable, Achievable, Realistic, Time-related)

There are two key differences between setting conventional goals and setting SMART goals:

1. SMART goals are specific
2. SMART goals are achievable and realistic

Let’s look at two examples . . .

A goal: I want to reduce my alcohol intake.

SMART Goal: I want to reduce my alcohol intake – and I will do this by reducing my total alcohol units per week from 8 units to 4 units by avoiding drinking during the week.

A Goal:I want to exercise more.

SMART Goal: I want to exercise more – and I will do this by joining a running club and running with them on a Wednesday every week.

A Goal: I want to eat healthier.

SMART Goal: I want to eat healthier – and I will do this, firstly, by preparing breakfast (e.g. overnight oats) the night before to take into work on a Monday, Wednesday and Thursday.

How to become an achiever.

Once you have achieved your initial SMART goal, you will feel a fantastic sense of achievement.

Reward yourself with a treat you promised yourself at the start of the process – e.g. a new pair of trainers or a well-earned massage.

SMART goals may appear quite small initially, but once achieved you can go on and set more, gradually building upon your achievements with a very smug look on your face!

Have a very happy and healthy New year!

The phrase ‘We are what we eat’is very true when it comes to our mental health and wellbeing. Research tells us that the food we eat is associated with our mood, behaviour and cognition and a poor or unbalanced diet can lead to anxiety, depression and can also pre-dispose us to diseases in later life such as dementia. One of the most obvious yet under-recognised factors in the development of major trends in mental health is the role of nutrition.

One of the main reasons why it is believed that food consumption has a role in our mental health is associated with food production and manufacturing. What we are eating now is very different to our ancestors. Food production and manufacturing techniques coupled with changing lifestyles have resulted in the consumption of processed foods, reducing our intake of fresh fruit, vegetables and wholegrain foods.  Our consumption of sugar, alcohol and additives is also much higher.

So how does nutrition play a role in our mental health?
Just like the heart, stomach and liver the brain is an organ that is acutely sensitive to what we eat and drink.  Some nutrients trick the brain by triggering an over release of neurotransmitters and some foods damage the brain by releasing toxins that harm healthy brain cells. Balanced mood and feelings of well being can be protected by ensuring that our diet provides adequate amounts of complex carbohydrate, essential fatty acids, amino acids, vitamins minerals and water.

So where’s the evidence?
Nearly 2/3 of those who do not report mental health problems eat fruit and vegetables every day compared with less than half of those who report mental health problems. Those who report some level of mental health problems also eat fewer healthy foods (fresh fruit and vegetables, organic foods and meals made from scratch and more unhealthy food (processed foods including chips, crisps, chocolate ready meals and takeaways)

If we look into this further the brain runs on glucose which is derived from carbohydrate. Some carbohydrates are better at fuelling the brain than others because they are less refined and therefore release glucose more slowly. These are also called low glycaemic index carbohydratesand are found in foods such as wholegrain foods, vegetables and pulses.  Choosing foods that take longer to digest means that your brain receives a more steady and stable consistent flow of fuel with which to function. Refined carbohydrates such as white bread, pasta, rice and sugary foods and snacks should therefore be consumed less often.

Essential fatty acids also play a role in our brain health. Although too much fat in our diet is considered unhealthy consuming ‘healthier’ fats such as omega 3 and omega 6 fatty acids in moderate quantities is beneficial. These fatty acids perform vital functions in terms of structuring brain cells (or neurons). One of the richest sources of omega 3 fatty acids is oily fish. Omega 3 and 6 fatty acids are also found in nuts, seeds, green leafy vegetables.

Vitamins and minerals are also key to our wellbeing and health with deficiencies in these having been implicated in a number of mental health problems. A healthy balanced diet should provide all the essential vitamins and minerals to sustain health and well-being. Unfortunately, symptoms of low mood and depression can include food restriction or consuming an un-balanced diet, this can lead to nutritional deficiencies and can further exacerbate symptoms of low mood, anxiety and depression.

Lastly water is key to our health – our bodies are 70% water and our brain 80%, it is therefore essential that we hydrate effectively to ensure our brain can function appropriately. Symptoms of under-hydration can result in tiredness, lack of concentration and low mood and can also affect appetite regulation and hunger.

The time is now right for Nutrition to become a mainstream everyday component of mental health care 
Targeted nutritional intervention is key to addressing mental health and well being and that this is particularly important on a 1:1 basis but also in the workplace where stress can be a significant factor.

Structured education sessions can cover: –

• Promoting a healthy balanced diet (linked to food and mood)
• Promoting food literacy (label reading)
• Construction and sustaining a healthy balanced diet
• Addressing food related challenges such as weight gain in menopause which can cause distress and can alter eating habits and body image
• The benefits of nutrition and physical activity

• What are the advantages of targeting nutrition?
  A healthier, motivated workforce and reduced sickness absences – The mental health foundation state that Worksite prevention strategies can produce annual savings of £392,000 annually
• Enhanced self esteem, self reliance and self determination over healthy food choices
• Prevent high blood pressure, stroke and high blood cholesterol levels
• Reduce the risk of dementia and chronic diseases
• Promote optimal nutrition
• Enhance food security

If you are interested in receiving tailored nutrition advice, please get in touch.

It’s so hard these days to find sensible evidence-based advice on how best to control your weight! The internet and social media are filled with articles on the next best celeb diet from the Ketogenic diet to the metabolic diet, the low carb diet, macrobiotic diet, liquid only diet and everything in between!

So, what is the key to successfully managing your weight when your training? Read on for some evidence-based Sports Dietitian Tips for long-term sustainable weight loss.

1.Fight the Fads

The first step to successful weight loss is to avoid faddy diets and restrictive eating. It’s true these diets will result in weight loss, but these effects can be short-lived. These diets also often eliminate whole foods groups which can result in nutritional deficiencies, affect your energy levels, increase the risk of injury and affect your health and immunity.

2. Be Sensible

The key is if we are sensible we can improve our body composition reduce body fat and manage our weight providing we get one principle right! To alter our body weight and body fat, we have to think about Energy Balance!

What’s this? In summary – if the amount of Energy or Calories you consume exceeds or is greater than the amount of energy you expend or burn on a daily basis, you are likely to gain weight. If the amount of energy you expend is greater than the amount of energy you consume you will lose body fat and body weight. If you consume roughly as much energy as you expend on a day-to-day basis, your weight is likely to remain stable

3. Introduce a sensible Calorie deficit

If you are trying to lose weight you need to be in Negative energy balance. Reduce your Total energy or calorie intake per day by 200-500kcal and no more than this. This should achieve a slow healthy and gradual weight loss of 1-2lb/ week. To do this you need to determine how much energy you are consuming on average from food and fluids on a daily basis.  Apps like My Fitness Pal are useful ways of tracking your intake or consult with a Registered Sports Dietitian who can analyse your dietary intake for you.

4.Maintain a Good Quality protein Intake.

If you are attempting to loose weight you need to preserve your lean muscle mass otherwise your body will use this as an energy source.  This is not the key to long-term weight loss or performance. To prevent this aim to include good sources of protein (e.g. fish, meat, eggs, yoghurt, milk, cheese, lentils or beans) at each meal. Recommended Protein guidelines for weight loss for the athlete population to preserve lean muscle mass are between 1.6-2.6g/kg per day.

5.Think Quality

It’s Important to consider the quality of the food you are eating if you are attempting to loose weight. Choose fibre rich or whole grain carbohydrates e.g. wholegrain bread, brown rice and pasta instead of refined carbohydrates e.g white bread, pasta and rice and  choose high quality protein e.g. white fish, lean meat, yoghurt, eggs and cheese and choose healthy fats e.g. monounsaturated fats such as rapeseed oil or olive oil instead of saturated or unsaturated fats.

6.Periodise your Intake

The key to successful weight loss for recreational up to elite level athletes is to recognise that energy intake needs to be balanced against training. There is no one size fits all approach, every sport is different, every athlete is different, and an individualised approach is important. Athletes need to recognise that on some training days where the intensity and volume of training is greater the need for energy and particularly carbohydrate will be higher whereas on low volume training days or rest days requirements will be lower. Periodising energy intake against training enables an athlete to manage their weight successfully.

For help and Support, Dietary analysis, individualised and tailored recommendations to support health, well-being and weight loss please get in touch.

I’d like to set you a challenge for this year – Ditch the scales!

Why?

There are many reasons why athletic performance can’t be measured by the numbers on a scale. I avoid weighing athletes in my day to day work as a Sports Dietitian and these are the reasons why.

1. By weighing yourself your confusing weight loss with fat loss. The key for many athletes is to preserve lean muscle mass and reduce fat mass. This can only be measured accurately by taking body composition measurements.
2. Weight can fluctuate by 3-6lbs each day due to things like water retention, hormonal changes, constipation. Athletes are prone to weight fluctuations due to changes in hydration status as well as sweat losses.
3. Scales also cause irrational behaviour. The number on the scales can affect your mood and outlook for the rest of the day. I see many athletes weighing themselves daily and becoming almost obsessed with the numbers rather than focusing on how they feel.
4. Weight is also about acceptance – just because you weighed a certain weight in your 20’s or 30’s doesn’t mean that this was a healthy weight or that it is now a suitable weight for your age, metabolic health and performance goals. Accept that that was then, this is now and the key is health, well being  and performance.

So if you ditch the scales, how can you track your weight?

Simple – go by how you feel, look and perform  – a strong, healthy lean body is the goal and this can be achieved regardless of the number on the scales.

Alternatively ask your Sports Dietitian / coach or physical trainer to undertake baseline body composition measures and have these re-done every 6-8 weeks to track changes in your lean muscle mass, fat mass and bone density.

Go on take up the challenge!

Reasons why an athlete might follow a Gluten free diet can be due to a Diagnosis of Coeliac Disease. Coeliac disease is a lifelong auto-immune condition which is diagnosed via a Blood test and confirmed via a duodenal biopsy. Another reason might not be Coeliac disease but for some a Non Coeliac Gluten Intolerance – this condition leads to IBS (Irritable Bowel Syndrome) related symptoms where avoiding large quantities of wheat helps to alleviate symptoms. The other reason for following a gluten free diet might simply be athlete preference.

It is also important to consider that exercise, particularly endurance exercise can naturally affect blood flow to the gut and normal digestion leading to athletes developing gastro-intestinal symptoms. This does not necessarily mean that an athlete has an intolerance to a certain food and it can simply be the effect that exercise has on the body. In my work as a sports dietitian I always advise athletes to be cautious when eliminating whole food groups from their diet to manage gastro-intestinal symptoms.  Without careful supervision this can lead to nutritional deficiencies and can affect performance.

A word on Intolerance Testing!

There are many kits available these days that ‘claim’ to identify if you are intolerant to certain foods as well as expensive tests analysing hair and blood for intolerances. My advice is.. Save your money! These kits are unreliable and are not evidence based. You will often be given a list as long as your arm of foods to avoid  – I am confident the list will unreliably identify that you need to avoid  Gluten and dairy foods – two key food groups!! You are likely to be given no advice on how to ensure your diet is balanced and meets your needs for health and well-being let alone to fuel your individual sport and recovery. A lot of these tests also claim to diagnose Allergies! Allergies are a serious auto-immune reaction to a food that can lead to serious symptoms – they are diagnosed under medical supervision only! If you are concerned whether you have a Food Intolerance, or an allergy speak to a Sports Dietitian or your medical practitioner and seek professional advice and guidance.

If you choose to follow a Gluten Free diet here are some Sports Dietitian Tips to ensure your diet is Nutritionally on point!

1. Make sure you have a source of Carbohydrate (CHO) at each meal and that your total CHO intake is balanced or periodised against your training. There are a range of Gluten free breads and pasta available but there are also naturally Gluten free CHO based foods such as rice, quinoa, gluten free oats, chick pea pasta etc.
2. Aim where possible to choose low fat and low GI (Glycaemic index CHO) foods. It is often a misconception that GF products are healthier. Shop bought GF products are often higher in fat and sugar than alternatives. The GI of a food is the rate at which it is broken down to simple glucose molecules. The aim is to choose lower GI foods as they are broken down slowly to glucose, keep your blood glucose levels stable and keep you fuller for longer which is great if you are aiming to improve your body composition. Good choices include Wild rice or brown rice, quinoa, basmati rice, high fibre Gluten free breads e.g. Helga’s soy and linseed, 5 grains or country life, buckwheat pasta and GF porridge oats.
3. Ensure Balance at your meals at all times. Your meals should contain a source of CHO (for energy) Protein (for recovery) and fruit and vegetables (for vitamins and minerals). Non-processed protein foods such as lean meat, fish, cheese and yoghurt are all GF as are legumes, lentils nuts and seeds.
4. If choosing processed foods always check the labels to see if the product contains gluten. Also look at how much fat and sugar are in the product. As a general rule of thumb products that are high in fat these days are labelled using the ‘traffic light system’ – red means a product is relatively high in fat, amber moderately high in fat and Green – low in fat.

What about Sports Foods? 

There are many sports Foods that are naturally Gluten free but it’s important to check the labels or alternatively make your own. Skratch Labs feed zone portables is a useful resource. Other naturally containing Gluten free ‘fuelling foods’ include Bananas, Sports Beans, Nakd Bars, Bounce Bars e.g. Bounce energy ball, TREK bars (Berry burst), Bonk breaker energy bars, Picky bars e.g. Smooth caffeinator, Potatoes, Cliff nectar bar and medjool dates. Always check the label as products will vary based on the ingredients.

• Energy gels and Blocks are fine to consume (maltodextrin and glucose although derived from wheat – manufacturing removes the gluten.
• Carbohydrate -Electrolyte (energy drinks) – Always check the labels as waxy starches in the drinks are not GF.

Pay attention to Vitamins and minerals. Nutrients of note include Thiamine, folate, magnesium, calcium Vitamin A, Iron and Zinc. It is important if you are following a GF diet that you ensure that your diet is nutritionally balanced and contains the recommended nutrient intake of these vitamins and minerals. Accredited Sports Dietitians can offer you advice guidance and support to make sure if you are following a GF diet your diet is nutritionally balanced as well as able to support your individual goals as an athlete.

Ydych chi’n ei chael hi’n anodd bod yn driathletwr benywaidd? Mae cydbwyso gwaith, bywyd teuluol a hyfforddiant yn gallu bod yn ddigon heriol, ond mae’n rhaid i ni fenywod gydbwyso effeithiau ein hormonau hefyd, sy’n gallu bod yn anodd a dweud y lleiaf! Ochr yn ochr â hyn, mae’n anodd bod yn fenyw sy’n ymwneud â chwaraeon ar unrhyw lefel y dyddiau hyn oherwydd yr awydd i gael corff o siâp penodol neu gorffoledd penodol, ynghyd â’r lliaws o ddeietau mympwyol ar gyfryngau cymdeithasol. Gall hyn roi menywod dan bwysau rhyfeddol i golli pwysau, sy’n gallu arwain at fwyta anhrefnus ac effeithiau iechyd tymor hir i rai. 

Mae maeth da yn allweddol i sicrhau ein bod yn gofalu am ein cyrff o’r tu mewn allan, gan reoleiddio ein hormonau, iechyd ein hesgyrn a’n ffrwythlondeb a rhoi’r egni i ni ateb gofynion chwaraeon, gwaith a bywyd. Gall y penderfyniadau iawn o ran maeth wella eich perfformiad, ond gall y rhai anghywir wneud i chi deimlo’n flinedig, yn oriog ac yn gysglyd, ac fe allech fod mewn perygl o ddatblygu afiechydon ac anafiadau – does neb eisiau hynny!

Rydw i yma i ddweud wrthych y gallwch hyfforddi, gofalu amdanoch eich hun, perfformio hyd eithaf eich gallu a chael amser ar gyfer y pethau sy’n bwysig yn eich bywyd; ond weithiau mae angen ychydig o gymorth a chyngor cadarn wedi’i seilio ar dystiolaeth i’ch helpu i gyrraedd y nod! Darllenwch ymlaen i gael rhai Awgrymiadau Da ar Faeth gan Ddeietegydd Chwaraeon arbenigol ar sut i ofalu amdanoch eich hun fel Triathletwr Gwydnwch Benywaidd.

• 1. Peidiwch â chyfyngu gormod ar eich cymeriant egni. Yn fy ngwaith fel Deietegydd Chwaraeon, rwy’n gweld llawer o athletwyr benywaidd nad ydynt yn bwyta digon ac sy’n cyfyngu gormod ar eu cymeriant egni. Maen nhw i gyd yn dweud yr un peth, ‘Dwi’n bwyta bron dim, ac yn hyfforddi, ond dydw i ddim yn colli pwysau. Dwi’n methu deall y peth.’ Gall cyfyngu gormod ar eich cymeriant egni achosi i’ch cyfradd fetabolaidd (pa mor gyflym y mae’ch corff yn llosgi egni) ostwng, sy’n gallu ei gwneud yn fwy anodd i chi golli pwysau. Fe all cyfyngu ar egni beryglu eich iechyd, eich perfformiad a’ch imiwnedd hefyd. Os ydych chi’n ceisio colli pwysau, mae’n bwysig cyflwyno diffyg calorïau synhwyrol i golli pwysau’n araf ac yn raddol (1-2lb yr wythnos). Os oes arnoch angen arweiniad, siaradwch â Deietegydd Chwaraeon neu Faethegydd Perfformiad a fydd yn gallu dadansoddi’ch cymeriant a rhoi arweiniad a chynllun synhwyrol i chi.
• 2. Dylech fwyta deiet iach a chytbwys. Pan fyddwch yn hyfforddi’n rheolaidd, mae’n bwysig peidio â hepgor prydau bwyd. Mae prydau rheolaidd yn cadw lefelau glwcos eich gwaed yn sefydlog drwy gydol y dydd a’ch lefelau egni’n gyson. Dylai eich prydau gynnwys cydbwysedd o garbohydradau (ar gyfer egni), protein (ar gyfer adfer) a ffrwythau a llysiau (ar gyfer fitaminau a mwynau). Mae plât yr athletwr yn ddefnyddiol wrth ddangos sut i gydbwyso’ch prydau yn dibynnu ar ddwysedd eich hyfforddiant. Mae’n bwysig cydbwyso’ch prydau â’ch hyfforddiant – bydd arnoch angen mwy o garbohydradau (neu egni) ar rai diwrnodau nag eraill ac mae’n bwysig cyfateb eich cymeriant i’ch hyfforddiant – mae hyn hefyd yn cael ei alw’n ‘Rhoi tanwydd ar gyfer y gwaith sy’n ofynnol’.

• 3. Dewiswch ffynonellau bwyd o ansawdd da. Pan fyddwch yn dewis carbohydradau, dewiswch rai grawn cyflawn e.e. bara, pasta a reis grawn cyflawn. Dewiswch ffynonellau protein o ansawdd da e.e. pysgod gwyn, cig heb lawer o fraster, caws, iogwrt, caws colfran, corbys a chodlysiau. Dewiswch frasterau iach e.e. olew olewydd ac olew had rêp yn lle brasterau dirlawn. 

• Peidiwch ag esgeuluso tanwydd ac adfer. Rwy’n gweld llawer o athletwyr benywaidd yn esgeuluso’r meysydd allweddol hyn. Mae rhoi tanwydd i’ch corff yn ystod hyfforddiant yn sicrhau eich bod yn perfformio’n dda ac mae’n bwysig ar gyfer imiwnedd ac adfer ar ôl hyfforddiant. Os byddwch yn hyfforddi am >60-90 munud, mae’n bwysig rhoi tanwydd i’ch corff ar ffurf carbohydradau, a bydd y gofynion am garbohydradau’n dibynnu ar hyd a dwysedd yr hyfforddiant sy’n cael ei wneud, gan amrywio o rhwng 30g yr awr hyd at 90g yr awr ar gyfer rhai digwyddiadau gwydnwch. Dylai adfer ar ôl sesiynau hyfforddi sy’n para >60-90 munud ganolbwyntio ar 3 maes allweddol – Ailhydradu, Ailgyflenwi storfeydd glycogen neu garbohydradau a Hybu synthesis protein cyhyrau. Peidiwch ag esgeuluso’r cyfnod adfer – manteisiwch arno! 

• Gwnewch yn siŵr eich bod yn cael digon o haearn! Mae diffyg haearn yn gyffredin mewn hyd at 30% o athletwyr benywaidd. Er nad ydynt yn ‘anemig’, mae gan lawer o athletwyr benywaidd ‘ddiffyg haearn ananemig’. Gall hyn leihau faint o ocsigen sy’n cael ei gludo i’r cyhyrau yn ystod ymarfer corff, gan leihau cymeriant ocsigen mwyaf (VO2 mwyaf) eich capasiti gwydnwch a’ch perfformiad. Gall hyn ddigwydd o ganlyniad i fwy o golledion yn y gwaed yn ystod hyfforddi neu gymeriant deietegol diffygiol. Mae symptomau diffyg haearn yn cynnwys blinder, lludded cronig, pen tost/cur pen, diffyg anadl yn ystod ymarfer corff, anafiadau a diffyg gwydnwch yn ystod ymarfer corff. Y cymeriant haearn a argymhellir yn y Deyrnas Unedig ar gyfer athletwyr benywaidd 19-50 oed yw 14.8 mg ac 8.7 mg ar gyfer menywod >50 oed. Mae’n bwysig bod athletwyr benywaidd yn cynnwys bwydydd â llawer o haearn yn eu deietau bob dydd ac yn ymgynghori â’u meddyg teulu, Deietegydd Chwaraeon neu Faethegydd Perfformiad os amheuir diffyg haearn. 

• Ceisiwch osgoi deietau mympwyol – Os ydych yn pryderu am gyfansoddiad eich corff ac eisiau gwella eich iechyd, eich lles neu eich pwysau, gofynnwch am gyngor arbenigol a cheisiwch osgoi deietau mympwyol a chyfyngol sy’n gallu peryglu’ch iechyd a’ch lles. Gall Deietegydd Chwaraeon achrededig weithio gyda chi i roi tanwydd ar gyfer eich perfformiad, gwneud yr addasiadau gorau i hyfforddiant, gwella eich iechyd a’ch lles a chyflawni’r cyfansoddiad corff sy’n iawn i chi ar yr un pryd â chaniatáu i chi fwynhau amrywiaeth o fwydydd!

Yn olaf, byddwch yn garedig i chi’ch hun ac yn hyderus ynoch chi’ch hun oherwydd RYDYCH CHI’N RHYFEDDOL! VP X