DIETARY ADVICE

with Martina O’Sullivan

Life is like riding a bicycle – to keep your balance, you must keep moving.

Good nutrition simply means balanced nutrition, meaning you are getting a balanced range of vitamins and minerals and consuming enough energy from food to accommodate your lifestyle. Following a healthy lifestyle plan doesn’t mean going without a treat especially when you’re following a well-balanced diet and training plan for this year’s Hope and Dream 10mile and 10k on April 7.

With only four weeks left to go to race day, the fitness and healthy eating should be well on track. Here are some nutritional principles to keep in mind as race day approaches.: Start adding more complex carbohydrates to your diet. Complex carbohydrates, found in all plant-based foods, take longer for the body to digest than simple ones and are available as stored energy for use when needed. Wholegrain bread, whole wheat pasta, brown rice, and vegetables are good sources of complex carbohydrates. Eat good quality protein especially after your training. Protein will build and repair the muscles after your training and will help you avoid injury, Good sources include lean red meat, fish, chicken, turkey, eggs, all types of beans ie butter beans, kidney beans, chick peas mix beans etc.

Have healthy fats in the diet. Fat also provides energy but choose only the good sources as in avocados, fish, nuts, seeds and olive oils.

Plenty of fruit and vegetables, for your vitamins and minerals. Vitamins do not provide energy but they are crucial for turning food into energy so eat plenty of different coloured fruit and vegetables everyday.

Drink lots of water. Being even slightly dehydrated can leave you feeling sluggish, so make sure you’re getting plenty of fluids. There’s no need to worry about exact measurements, but it’s a good idea to keep a water bottle with you during the day so you can drink frequently. During long training runs, you should drink water every 20 to 30 minutes or more often as needed. Using a urine chart indicator is also good to have in your home. Timing of meals around running is very important. It’s not just what you eat that’s important; it’s also when you eat it. Eating too close to a training session or allowing too long a gap between your last meal and your workout will result in impaired performances.

Similarly, not refuelling after your run will result in slower recovery and subsequent reduced performances. Experiment with the gap between eating and running as everyone is different so what works for one doesn’t always work for another. After refuelling with a glucose drink following your training session, eat a more substantial meal containing both complex carbohydrate and protein (for repair) ideally within one to two hours of finishing.

This way you will optimise your recovery in readiness for your next session. Many of us fail to do this and indeed will often avoid an evening meal after a session feeling it is too late. However, runners always need to refuel properly after a session no matter how late in the day this might be.

SMOOTHIE RECIPE OF THE WEEK – OMEGA THREE LIQUID BRAIN FOOD.

Two tablespoons of flax seeds Three tablespoons of walnuts One tablespoon of goji berries One tablespoon of cocoa powder Half teaspoon of spirulina

Six dried apricots or pitted dates. 600ml apple or carrot juice

SOUP RECIPE OF THE WEEK – LENTIL AND SWEET POTATO.

One tablespoon olive oil

One small onion, finely chopped.

Two garlic cloves, finely chopped.

Two teaspoon coriander

One teaspoon paprika

Two celery stalks, cut into chunks.

Two carrots

One sweet potato, peeled and cut into chunks. Four oz dried lentils

Half teaspoon sea salt and pepper

1.5 litres of vegetable broth or vegetable stock. Heat oil on medium-high in a large heavy pot. Add onion and cook five minutes, till softened and starting to turn golden. Add garlic, coriander and paprika, and cook for one minute. Add celery, sweet potato and lentils, stir for one to two minutes. Add salt and pepper. Pour in vegetable broth or stock, cover and bring to the boil, and then simmer gently for 35 to 40 minutes till lentils are soft and cooked through. Serve hot. (Also good over pasta)

The above two recipes are full of goodness to help you make healthier choices with your everyday food. So remember if you eat good food you will have a good body and if you eat junk food then you will have a not so good body.

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 New Year’s Resolution 2.5k in Enniscorthy running track Monday and Thursday 8 p.m. to 9 p.m. and also Fit-Nutz in Shelmalier’s GAA grounds in Castlebridge every Tuesday and Fridays at 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 Years Resolution 2.5k or Darren 086 8563872 for Fit-Nutz.