Wellness Information - Health & Fitness Information


Fuel your body for movement
	If you exercise at the crack of dawn before you rush off to work, you’re probably not giving breakfast much thought. If, on the other hand, you squeeze a gym visit in between work and heading home, we bet the last thing on your mind is preparing a balanced supper. Tricky stuff, we know. But with a few simple rules and a bit of planning, you can time your pre- and post-workout meals to work in tune with your body. Don’t run on empty If your evening meal was at about 7pm the night before, and you’re getting up at, say, 6am, you’ve ‘fasted’ for 11 hours. That means your blood-sugar levels are low, your energy levels are flailing and your mind is feeling a bit cloudy. It only makes sense that you should eat something when you wake up to boost your blood-sugar levels. Recent studies suggest that obesity is lower among those who eat breakfast every day. We’re not talking a
full English breakfast or a bacon butty. Rather, a light, balanced meal or snack. Just a little something to boost your blood-sugar levels and your brain. But try leave about 45 minutes after eating before you work out, to avoid getting a stitch. And also opt for a low-protein breakfast if it’s to be followed by exercise. After a workout, your body needs help to replenish its energy stores, which get depleted during exercise. You can avoid the washed-out feeling after exercise by fuelling your body with some fast-releasing carbs. Healthy choices include jam on a wholemeal or multigrain toast, or a ripe banana added to your porridge. The morning workout Before you go: Try a slice of wholemeal toast with peanut butter and coffee without sugar. Or breakfast cereal with milk or yoghurt, and a fruit. A smoothie will also hit the spot (made with milk or yoghurt, fresh fruit and honey). After your workout: Opt for a sandwich with a protein filling such as lean meat, tuna, cottage cheese or egg, fresh or dried fruit, nuts, fat-free yoghurt, cheese wedges, or porridge with a handful of raisins. The lunchtime workout Before you go: Eat a light snack 90 minutes before exercise. Crispbread and cottage cheese is a good choice. Drink plenty of water, too. After your workout: Exercise can have a satiating effect, which means you probably won’t want to load up on huge lunch. Try eating your lunch in two halves during the afternoon. Choose a combination of proteins with fruit and vegetables, and a small portions of starchy carbs. Tuna with salad and a small portion of boiled potatoes are all good. The evening workout Before you go: It’s hard to resist the mid-afternoon sugar urge. But do opt for a strategic snack. Try a bio yoghurt, or a handful of unsalted nuts. After your workout: Drink water, or milk or a yoghurt smoothie – great sources of calcium, which is important for weight management. It’s a good idea to eat within a two-hour window of your workout. Include vegetables, fruit, essential fats and proteins, and aim to have a range of different colours on your plate. If you're tired after a long day at work, followed by a strenuous bout of exercise, then make something simple and fast, or cook ahead the day before you go to gym. Good choices include cottage cheese with fresh fruit and vegetables; tuna with fresh salads and fruit; or lean meat or chicken with salads and fruit. Smooth moves Smoothies are a trendy, healthy way to perk you up before a workout and replace lost electrolytes and fluids after exercise. The aim of post-workout nutrition should be to replace lost water, lost nutrients and to replenish the body's glycogen stores (the principal form in which carbohydrate is stored in the body). Simple, quick and practical, all you need to make a smoothie are fruit (fresh or frozen), ice and yoghurt; and a blender! But be warned, smoothies can pack on the pounds if you don't monitor your intake, if you add high-calorie ingredients, or if you don't substitute other meals or snacks for smoothies. Smooth combinations include: ½ cup of strawberries, ½ banana, ½ cup of orange juice, ½ cup low-fat or fat-free yoghurt, ice. 1 peach, 2 tsp lemon juice, 2 tsp honey, ½ cup low-fat or fat-free yoghurt, ice. ½ cup of cranberry juice, ½ cup of strawberries, ½ cup low-fat or fat-free yoghurt, four almonds, ice. ½ cup of papaya juice, ½ cup of pineapple pieces, ½ cup low-fat or fat-free yoghurt, three walnuts, ice.