HOW TO SHOP LIKE SHA­LANE

Fresh favourites vary depend­ing on what’s in sea­son, but these are some reg­u­lar items in Flana­gan’s shop­ping bas­ket

Runner's World (UK) - - Recipes for success -

AP­PLES AND PEARS

Keep the doc­tor away with these fruits, which are rich in an­tiox­i­dants, and fi­bre, and are a source of vi­ta­min C. Sha­lane’s go-to snack when she’s peck­ish is an ap­ple smeared with nut but­ter.

AS­PARA­GUS

Con­tains vi­ta­min K for strong bones and B vi­ta­mins for en­ergy, and is a good source of di­etary fi­bre.

AV­O­CA­DOS

Sprin­kle a lit­tle salt on half an av­o­cado for a quick and de­li­cious snack. Av­o­ca­dos are rich in one of the health­i­est fats, mo­noun­sat­u­rated fatty acids, which fight in­flam­ma­tion.

BA­NANAS

Packed with nu­tri­ents such as potas­sium and other elec­trolytes, and vi­ta­min B6 for en­ergy.

BEEF BI­SON

When Sha­lane is train­ing at high alti­tude, she craves burgers. Beef and bi­son are rich in iron, a min­eral your red blood cells need to carry oxy­gen to your hard-work­ing leg mus­cles.

BEEFROOT

Rich in can­cer­fight­ing an­tiox­i­dants anti-in­flam­ma­tory com­pounds and nat­u­rally oc­cur­ring ni­trates, which are proven to lower blood pres­sure. Also an ex­cel­lent source of fi­bre.

BERRIES

Blue­ber­ries, straw­ber­ries and rasp­ber­ries pack a nu­tri­tional punch: an­tiox­i­dants, anti-in­flam­ma­tory com­pounds, vi­ta­min C, folate and potas­sium. Seek out or­ganic if you can.

BREAD

When buy­ing bread, look for whole­wheat flour. Among other ben­e­fits, it’s far lower on the gly­caemic in­dex.

BUT­TER­NUT

Roast but­ter­nut squash and toss it into pasta, or purée it into a soup. It’s got the right mix of an­tiox­i­dants and vi­ta­min C to put up your best de­fence dur­ing cold and flu sea­son.

CAU­LI­FLOWER

We roast a batch nearly ev­ery week for a fab­u­lous soup and salad top­per. Puls­ing raw cau­li­flower flo­rets trans­forms them into the tex­ture of cous­cous. Cau­li­flower is a nu­tri­ent-dense star.

CHICKEN (dark meat)

Chicken is a great source of pro­tein and is also rich in min­er­als, es­pe­cially iron, and en­ergy-giv­ing B vi­ta­mins. Dark meat is higher in fat (good fat!) and also more min­eral-dense.

CIT­RUS (or­anges, le­mons etc)

An orange has more than 170 phy­tonu­tri­ents for fight­ing in­flam­ma­tion and boost­ing im­mu­nity. They also con­tain min­er­als, in­clud­ing potas­sium and cal­cium.

FISH

Fish is an eas­ily di­gestible source of pro­tein and is also rich in inflammationfighting omega-3 fatty acids, en­er­gis­ing B vi­ta­mins, boneb­uild­ing mag­ne­sium and many other im­por­tant min­er­als.

GREENS (spinach, kale, broc­coli, rocket)

We sneak veg­gies into smooth­ies, soup, muffins and quiches.

HERBS (basil, pars­ley, co­rian­der)

Herbs add fresh­ness, flavour, colour and plenty of phy­tonu­tri­ents.

MUSH­ROOMS

They add a sat­is­fy­ing meaty flavour and tex­ture to veg­e­tar­ian dishes, and their beta-glu­can con­tent in­creases sati­ety. They’re also pow­er­houses of B and D vi­ta­mins and can boost your im­mu­nity.

STONE FRUIT (peaches, plums, apri­cots)

Rich in niacin, vi­ta­min K, vi­ta­min C and potas­sium.

SWEET POTA­TOES

Our top pick for a pre­race din­ner that offers a di­gestible source of com­plex carbs and pro­tein. They are also very high in vi­ta­min A and, per­haps sur­pris­ingly, they are low on the gly­caemic in­dex.

TOMA­TOES

Toma­toes are rich in cancer-fight­ing and car­dio-boost­ing ly­copene, and they con­tain B vi­ta­mins. We like them topped with olive oil, bal­samic vine­gar, basil, moz­zarella and sea salt.

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