Hydration during summer training

By Lisa Sherman, Nutritionist, Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com Website: www.wholelifenutrition.net.au

Watermelon salad - a hydrating meal

A common challenge during summer is training in hotter, humid conditions making us sweat more and increasing our body temperature.  This can lead to dehydration, potentially affecting our performance and mental functioning as blood flow is diverted from our muscles and brain to cooling our skin, especially if we don’t replenish what is lost.

During exercise, we need approximately 600ml – 1litre of water for every hour of training with the amount varying depending on your body size, gender, how much you sweat, the temperature, humidity levels and more.  If you are planning on a long run, it’s a good idea to carry some water with you and sip regularly, chose a route that includes known water stops, or where you can leave a bottle of water safely to come back to during your run.

Water is needed to support your body to function properly making it essential to have adequate hydration at all times, not just during or after training.  For example, our body needs water to metabolise the food we consume for energy and even a mild dehydration can slow down our metabolism – not helpful if you are looking to lose weight or to ensure optimal performance.  An adequate fluid intake is also important for optimal gut health and assists with motility and regularity.  A good indication of your hydration levels is to check your urine colour often – very pale urine indicates over hydration so drink less and a dark yellow colour is more indicative of dehydration so need to increase your fluid intake (keep in mind some vitamin and mineral supplements may change urine colour).

Water, teas and foods all contribute to our fluid levels. Below is a list of some of the delicious and healthy hydrating foods that really help to replenish fluid post exercise. Remember too that some foods and beverages can be dehydrating such as caffeinated beverages like coffee and cola softdrinks, so best to consume in moderation (or not at all in the case of cola softdrinks!)

The best hydrating foods include:

·      Watermelon

·      Cucumber

·      Celery

·      Iceberg lettuce

·      Zucchini

·      Rockmelon and honeydew melon

·      Strawberries

·      Cauliflower

Plus apples, oranges, pears, carrots, pineapple, broccoli (cooked) are great options to include in your meals. Salads and chilled soups are a must during the summer months, and below is one of my favourite hydrating salads – light, refreshing and tasty – works well on its own or as an accompaniment to a BBQ.

RECIPE – WATERMELON, CUCUMBER + FETA SALAD

Serves 2 | Preparation time 10mins

Ingredients:

o   2.5 cups watermelon, chopped into bite size pieces

o   120g feta, crumbled

o   1 cucumber, peeled into ribbons

o   Handful of rocket

o   2 tablespoons of pepitas

o   Dressing – 1.5 tablespoons extra virgin olive oil mixed with 1.5 tablespoons white wine vinegar

Method

o   Combine ingredients in a large bowl, add dressing and toss through salad before serving

Deliciously healthy treats

By Lisa Sherman, Nutritionist

Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com

Website: www.wholelifenutrition.net.au

If you are like me and sometimes crave something sweet, it’s good to have a few quick and tasty treats available.  Below are some of my go-to recipes that will satisfy that sweet craving and yet are still good for you as they are high in antioxidants and healthy fats.

Foods high in antioxidants such as blueberries, dark chocolate and pecans, provide numerous benefits across most of our body systems. Improved digestive function, immune system support, nervous system function, plus healthy liver and kidney function, and also relieve stress, fatigue and improve sleep quality.

These recipes are all easy to make, are family friendly and can also make a great dessert option if entertaining…just remember to keep an eye on portion size.

RECIPE – BLUEBERRY + COCONUT CHOCOLATE BARK

Serves 6 | Preparation time 15mins | Freezing time 30mins 

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Sea salt, pinch

o   Dried blueberries, 40g roughly chopped

o   Coconut flakes, 2 tablespoons

Method

o   Line a small tray with baking paper and set in the fridge.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, remove from heat and pour onto tray, allow to cool for 2mins.

o   Sprinkle with blueberries and coconut flakes.

o   Place the bark in freezer for 30mins, before breaking up into individual pieces.

RECIPE – CHOCOLATE COATED DATES

Makes 6 | Preparation time 15mins | Fridge time 2 hours

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Medjool dates, 6 pitted

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, using a spoon carefully roll each date in the chocolate and place on tray.

o   Place the dates in the fridge for 2 hours to set.

RECIPE – CHOCOLATE NUT DELIGHT

Serves 4 | Preparation time 15mins | Fridge time 2 hours

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Mixed nuts (almonds, cashews, pecans, hazelnuts, brazil nuts), non-salted, roughly chopped, ½ cup

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, add the mixed nuts and stir until all coated.  Pour onto tray in an even layer.

o   Place the tray in the fridge for 2 hours to set.

Note:  all prepared items will store in fridge in air-tight container for up to 4 days, or freeze for up to 1 month.

Chicago Marathon 2018 by Rachael Honeywood

Chicago Marathon - The 3rd of the Majors

by Rachael Honeywood

I was mentally scarred from London marathon earlier this year and unsure of how my body would hold up when I arrived in Chicago.

As I woke on the morning of the race, the rain was falling. We had 2 hours before the race started and as the forecast was a max of 16 degrees I was relieved that it wouldn’t be a hot one.

By 6.30am Hayley and I were out of the hotel in matching Rejoov tops, the obligatory hair ribbon and nails and we were on our way to the bag drop and start. I was far more nervous than Hayley and as we entered the streets in the dark I started to fear the run. Would I be able to make it to the finish? Would my leg hold up? What was I thinking doing two marathons in a year?!

As we had left the hotel later than we had planned, due to the weather, it was all a bit rushed. We made it to the park and after queuing to be security checked our bags were soon dropped, and we headed to our starting corral D.

Months ago I had said that I didn’t want to run the race with Hayley. I didn’t want to hold her back and knew that my training for this race had been far from ideal. But I was so glad that I had her there beside me at the start line.

Luckily we were off in the first wave so we only had a short while to wait.

As we moved towards the start gate I said goodbye to Hayley and knew that I was going to run this race a very different way to any of my others. It was about finishing and getting another major ticked off.

The weather was great about 13 degrees and light rain through out the whole event. It was such a relief to not have sun beating down. But it also meant wind and being cold so it was important to stay running near others to get a bit of a barrier.

I honestly couldn’t say much about the course. It was flat, we ran over a number of different bridges. The boat tour we had been on the day before meant that I recognised some of the architecture and as there was a low fog over the city the sky scrapers were unable to be seen. But the neighbourhoods didn’t mean anything to me and certainly weren’t as iconic as Boston or London. Also due to the rain, there were not as many spectators out on the course cheering. This didn’t bother me as I had my iPod filled with tunes I love, as well as songs which friends had suggested to remind me of them when they came on during the race.

At 8 miles there was the big screen which family had sent messages in advance too. It made my heart race a little to think of Tom and the kids who once again had been so supportive of my running major marathons obsession and were proud of me taking part in this event. Knowing they couldn’t be there in person but had sent me well wishes on the screen was a good boost!

I went through 10km at a steady 50min and felt good. I decided to try and increase the pace for the next 10km. My watch was spitting out crazy splits of 2.37, 2.15 km which I knew was wrong so I was running on the running time only. It was good as it meant I wasn’t worried about my pace and just was going with the flow.

21kms was a good benchmark to hit! I had gone through it in 1.44.20 and was happy with the pace.

In the 10 days leading into the marathon I had been listening to a headspace mindfulness session on ‘competition’. This was what helped me between 20-30km. When my glutes felt tired, leg started to bug me or my right toe was rubbing I would focus on my steps ‘left, right, left, right’ this helped me to revert my mind from the discomfort and back onto running.

When I reached the 30km marker I was really relieved. 12km was achievable, my body was holding together and I didn’t feel anything like I did at the same point as London. If I could hold onto the pace I was running at I would make 3.30.

The rain increased and I was aware that I wasn’t drinking as much fluid as I probably should. I decided to drink the Gatorade instead of taking on another gel and at each station would grab water and electrolyte.

30-40km were a slog but I focused back on my steps whenever the self doubt came into my head.

In the last 2km I noticed the crowd had grown and I gave thumbs up to as many people as I could trying to thank them for coming out on a wet morning to cheer us on.

The final 800m I tried to get my head down and increase speed. While I had no speed in my legs, I saw that I was very close to getting under 3.30. However with the final 300m, on a small hill I knew that I wouldn’t get under the time.

Crossing the finish line, 3.30.10 I was once again over come with emotion. Such a Huge Relief that i had made it! It wasn’t a PB but I was as happy with my time as I was when I had run a personal best.

When the sports doctor, in May, told me that running a marathon in October was out of the question as I had a torn hamstring, I really didn’t imagine even making the start line, let alone finishing. However with the guidance of my physio, holding back on any tempo runs until the start of August and doing absolutely no speed at all in this training block I had managed a time 9 min quicker than London & only 5min off my best. This run proved that with a positive mindset it really is mind over matter.

I had wondered a number of times when I was out on the course how Hayley had been doing? Had her race gone to plan? What time had she run?

As I got my medal there she was waiting for me! She had done amazingly: 3.20, her target time! She has been such a huge part of my life in the last two years and I was so pleased to be able to hug my friend at the finish.

Tears literally filled my eyes. She told me not to cry... we had a very important photo to have taken of us together with our finishing medals!

So 3 majors down.... 3 to go.... and while the course I don’t think I will remember in years to come. This has certainly been a special race to have done it with my best running mate!

Rachel Honeywood & Hayley Kain - making memories in Chicago