DIETARY ADVICE

WITH the first week of the training over and the healthy eating started I am sure you are all feeling the benefits and the motivation to keep it going and ready to start the next week off.

Staying physically active and eating healthy is an essential part of a healthy lifestyle, as it not only helps you lose weight and get fit it also improves your mood and helps to prevent diseases such as heart disease, diabetes, stroke and certain cancers.

Changing the way you approach becoming fit and healthy can help you become more successful, as in don’t focus on one thing like weight loss and how to lose those pounds fast. Set your goal, making small changes every week and become more physically active by learning how to change behaviours, then you will be more successful and over the next 12 weeks these changes will become routine and part of your everyday life.

Our four leaders have got their own individual nutrition plans and you will be hearing from them on how they are feeling during the weeks leading up to race day on April 7.

As mentioned in last week’s issue we should never skip breakfast, I will probably mention this every week as it is important for beginner athletes who may have difficulty in controlling their weight that eating an appropriate breakfast is paramount to their nutritional program.

Breakfast immediately raises energy levels of the body, therefore increasing how we may perform. It also reduces blood cortisol levels and helps control appetite, which over the long-term, can have significant impact on body composition. Breakfast also increases how we function and the ability to concentrate.

Breakfast Tip of the week

Try having a pot of live yogurt with berries and handful of granola (the benefits of probiotics in live yogurt can aid digestion, help liver function, B vitamin synthesis to increase overall energy, enhance nutrient absorption and avoid bloating)

This week we are going to focus on hydration and the importance of it.

Ensure you are fully hydrated before starting to train and aim to minimise dehydration during your exercise. Thirst is a signal that your body is heading towards dehydration therefore, it is important to drink before you feel thirsty and to drink throughout the day.

Aim to drink two to three litres of water sipping throughout the day and try adding lemons, limes, ginger, cucumber, mint etc for extra flavour as water can be very bland and boring.

Thirst is not a good indicator of hydration and should not be used to monitor hydration status. You should check the colour of your urine every day to ensure proper hydration and have a urine chart to do so.

Dehydration can result in reduced endurance and strength, it also causes fatigue, muscle weakness, poor concentration, headaches, and dizziness and decreased metabolism. Exercise can lead to substantial water and electrolyte loss from sweat leading to dehydration, however considerable variability exists from person to person with regard to sweat loss.

Dioralyte sachets are a great way of replacing electrolytes after your training and can be purchased in most chemists. If water and electrolytes are not replaced from these losses, you will have a decrease in performance and perhaps an adverse effect on your overall health.

Smoothie recipe of the week: Green mean machine smoothie super booster

125mls cold water handful of pineapple chunks handful of baby spinach

One banana cucumber handful of blueberries squeeze of lemon or lime juice

Two tbsp of mixed seeds i.e. hemp, chia or flaxseeds.

One tsp of grated ginger

Blend all ingredients together till smooth and creamy (yummy)

Any left over will keep in the fridge for up to two days.

Over the coming weeks we will be discussing carbohydrates, proteins, healthy fats, vitamins and minerals, all of which will help us over the coming 12 weeks, we will also be covering nutrition for before and after training as training intensifies for the big day April 7.

For anyone interested in joining a beginners group to help on their journey from 0 to 10k, I am already involved in two beginner groups NYR, 2.5k in Enniscorthy running track Monday and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Shelmaliers GAA grounds in Castlebridge every Tuesday and Friday 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 NYR, 2,5k or Darren 086 8563872 for Fit-Nutz.