Nutrition
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New Year , New Health
With new goals set for your running , it ’ s the best time to refocus on what you ’ re putting into your body . Make a positive start to 2023 with some crucial DO ’ s for weight loss and health .
1 Eat Mindfully
Some people feel they shouldn ’ t be allowed to enjoy food , so they wolf it down without thinking . Give yourself permission to eat slowly and enjoy your food . Always serve your food on a plate , and take time to eat . Otherwise , it ’ s almost like the meal doesn ’ t count – and it ’ s much easier to overeat .
2 Eat and Drink Enough
People think they are doing really well if they eat small amounts at breakfast and lunch , but they get too hungry , so it all falls apart at the end of the day . It ’ s important to spread your food intake , as your body needs a regular supply of fuel . Stay clear of high-sugar or high-fat foods during an afternoon energy slump – instead , eat snacks like vegetable sticks with hummus , a small tub of yoghurt , a handful of nuts or a tin of tuna with wholegrain crackers . These have a low glycaemic load and will give you a sustained energy boost .
Also , eat some carbs and protein foods at each meal , for ‘ staying power .’ People who miss out on carbs look for something sweet in the evening , and people who don ’ t have protein during the day tend to find their wheels fall off in the afternoon . Also drink enough fluid ! Set yourself a target of drinking a bottle of water before and after lunch . If you ’ re struggling , try adding fresh lemon or mint to make it more palatable .
3 Be Portion-savvy
Start using measuring cups , tablespoons and teaspoons to help . We tend to serve the meat or carbohydrate portion first and then add the vegetables . Change this around so the vegetables are served first – it ’ s easier to put on a larger serve when the plate is empty . Remember that a quarter of your plate should be protein ; a quarter should be low-GI carbohydrates and the remaining half should be made up of vegetables . Try using smaller plates and cups . The only super-sized vessel should be your water glass !
4 Manage Stress
Sometimes sleep , exercise and ‘ you ’ time take a backseat and your stress levels skyrocket . Stress increases your cortisol levels , a hormone linked to increased appetite , cravings for sugar and weight-gain . Get up an hour earlier to exercise in the morning if you ’ re running out of time during the day , as exercise has been proven to alleviate stress levels and release endorphins and serotonin , which is the hormone that helps you sleep . A balanced , nutritious diet helps your body cope with stress , so it ’ s important to eat well , no matter how busy you are .
5 Get Shut Eye
Not getting enough sleep means increased hunger hormones . Exercise , a balanced diet , sleeping in total darkness and minimising ‘ screen-time ’ prior to bed can help , but if you ’ re still not sleeping well , take a look at your caffeine intake . Caffeine has a half-life of six to eight hours , which means a 3pm coffee is still having half the effect at 11pm . Stick to morning coffees , switch to decaf or try giving it up altogether – you ’ ll save 405kj for every small skinny latte you don ’ t drink !
New Year ’ s Nutrition
In spite of the fact that runners are generally very health-conscious , many have a few bad nutritional habits , so check out these tips and make your own list of resolutions to kick-start 2023 on the right nutritional note .
Resolution 1 : Drop the Juice for Milk
Research has found if you replace your morning juice with a glass of fat-free milk , you will manage your weight better . The study found that a glass of skim milk with your toast or breakfast cereal reduces mid-morning munchies more than a glass of juice . In fact , milk-drinkers ate 10 % less food four hours after breakfast than those who drank juice for breakfast .
Resolution 2 : Avoid the Take-away Trap
• Sauces are dangerous : A single squirt from a tartar sauce bottle contains about 500kJ . You would need to run at full pace for about 15 minutes to burn this off . On top of this , a take-away burger and chips will often have two or more sauces . You do the maths !
• Portion size : One large portion of chips is too much food for any one person . Half this amount is much more reasonable and half the fat and calories .
• Preparation is key : Sweet and sour pork is prepared by coating high-fat pork in batter , then deep frying it in oil and finally boiling it in sugar ( the ‘ sweet ’ bit ). That ’ s why it ’ s so energy-dense . Always ask how your food is cooked so you know where the hidden energy is .
Resolution 3 : Beware Low-fat Temptation
When people see a food labelled ‘ low-fat ,’ they tend to dish up around 25 % to 30 % more , usually because they assume the energy ( kilojoules ) content is much less in those foods , so be careful of making that mistake this year !
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