Nearly there. It’ll all pay off soon
JUST OVER two weeks left to one of the most important races this year, The Hope & Dream 10. Let all the healthy eating and training pay off on April 8 whether it be walking, jogging or racing this race will really have special memories to each and every one of us
The four leaders that have been selected to take part in the race, David, Stephen, Bernadette and Maria have really given it 100% with their healthy eating plan and also with the training commitment from their personnel trainer Kevin Murphy, Physios Julie & Bryan from Crouch & Kirwan and the professional help and assistance of Seán Nolan and his staff of Pump Palace
Nutrition is just as important as exercise and if you give up your time to sweat it out in the gym or on the roads make sure you are fuelling your body correctly, healthy eating is a lifestyle, but like anything in life we hit bumps in the road, but don’t give up because the benefits will work wonders for your body and mind i.e. higher energy levels, leaner body composition, lower cholesterol and blood pressure, exceptional to our mental health and much more
Start every day with a good breakfast as your body has being fasting all night this is the most important meal of any day
Here are just some ideas of different meals throughout the day, it’s cutting out processed foods and having good carbohydrates, protein and healthy fats, please also make up your own choices with the list of good carbohydrates, proteins and fats that I have covered in the previous articles
BREAKFAST IDEAS
High fibre cereals with chopped banana and some seeds (chia, hemp, flax etc)
Porridge made on milk with chopped up fruit and seeds 2 eggs on wholegrain toast and half of avocado
Bio live yogurt with granola and mixed berries
Omelette with mushrooms, onions, tomatoes and feta cheese Wholegrain toast and jam
LUNCH IDEAS
Wholegrain wrap/bagel/sandwich with tuna, chicken, egg and mixed salads
Brown pasta with onions, peppers, tomatoes, cucumber etc Tin of mackerel on wholegrain bread and some chopped fruit Beans on wholegrain toast and some chopped fruit
Feta cheese salad with quinoa and mixed salads Homemade vegetable soup and wholegrain roll with fruit
DINNER IDEAS
Fish at least twice a week (mackerel, salmon etc) with mixed veg and sweet potato
Chicken or turkey stir fry with loads of different coloured veg and brown rice/pasta
Lean beef at least once a week again with plenty of veg and sweet potato
Baked potato with salads or veg and potato
Spaghetti bolognaise with wholegrain garlic bread
Stew with plenty of veg and potatoes
HEALTHY SNACK IDEAS
Unsalted nuts, dried fruit Mixed up different fruits Melba toast or ryvita and cottage cheese Fruit or veg smoothie Slices of apple and peanut or almond butter Yogurt and berries Oatcakes and peanut butter Carrot and celery sticks with homemade hummus
Please have healthy snacks throughout every day as this will maintain your sugar levels and keep you more satisfied before your main meals. Also, don’t forget to drink at least two litres of water every day as this will keep you hydrated and avoid fatigue, add some lemon or limes to your water if it makes it easier for you to drink
RECIPE OF THE WEEK – BREAKFAST SMOOTHIE
50g porridge oats; 1 banana; Squeeze the juice of two fresh oranges; 100ml of water; 2tbsp of greek yogurt; 1tbsp of chopped nuts; 1tbsp of mixed seeds; 3-4 ice cubes; 1 scoop of protein powder (optional).Blend altogether and serve
For anyone interested in joining a beginners group to help on their journey from zero to 10km, I am already involved in two beginner groups, New Year’s Resolution 2.5k in Enniscorthy running track Monday 7 p.m. to 8 p.m. and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Shelmaliers GAA grounds in Castlebridge every Tuesday 7.30 p.m. to 8.30 and Fridays 7 p.m. to 8 p.m. I will be there myself on all of the above nights or you can contact Mag at 087 6366905 for New Year’s Resolution 2.5k or Darren at 086 8563872 for Fit-Nutz