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Nutrition

Proper nutrition is one of the most important factors for maintaining good health whilst training. Carbohydrates will form the most important energy source in your diet and so do not cut them out. They are the first source of fuel when you begin to increase the amount of activity. However there are good sources and bad sources of Carbohydrates. The reason for this is the rate in which they raise the glucose in your blood. The bad Carbohydrates raise them rapidly giving a glucose (sugar) surge. This will soon be over and you will feel hungry quickly. Good Carbohydrates are where the blood sugars are raised slowly, the surge being less rapid and helping you to keep full up for longer.

Sources of Carbohydrates

Good Sources

Spaghetti
Noodles
Rice
Potatoes
Porridge
Low Fat Yoghurt
Cereals
Bananas
Fruit juices (not from concentrated)
Wholemeal or multigrain bread
Baked Beans

Poor Sources

Pizza
French Fries
Rich sauces and gravies
Donuts
Croissants
Biscuits
Cakes
Processed meats
Processed ready meals
Pastries

Bananas are often called a super food. They supply a good supply of carbohydrate. If eaten ripe it can replenish your carbohydrate stores quickly after a run.
Try to avoid white bread as this releases the blood sugars quickly and try to change to a wholemeal or multigrain variety;.
Try to replace sugary treats such as cakes, biscuits and chocolate with a piece of fruit or low fat yoghurt. The fruit contains lots of vitamins and antioxidants, helping your body's immune system and helping the body to repair itself.
Always try to eat fruit and vegetables on a daily basis.

Five essential nutrients

There are five nutrients that are essential for health and life.

1. Proteins
Found in milk, eggs, meat, poultry, fish, nuts, pulses
The body uses proteins to repair damaged tissue
Remember to trim the fat off meat - too much fat is not good for you

2. Carbohydrates
Found in bread, cereal, rice, pasta, fruit and potatoes
They are the easiest form of energy to digest
If they are high in fibre, they help with your bowel function and lower your cholestrol

3. Fats
Found in butter, margarine, olive oil, vegetable oil, nuts
They are mainly a source of energy and vitamins A D E and K

4. Minerals
Found in liver, eggs, meat, fish and dried fruits such as raisins
Milk and cheese are rich in calcium (and vitamin D)
Calcium and vitamin D help with healthy bones and teeth. Iron is important for your blood
Calcium is especially important for people who are on high amounts of steroid treatment

5. Vitamins

A – improves eyesight and helps fight infections - it's found in butter and many dark green vegetables

B – necessary for normal nerve function, good digestion, good appetite and healthy skin - found in wholegrain breads and cereals, meat, fish and dairy products

C – good for fighting infection. The best sources are citrus fruits (oranges, grapefruit), strawberries and broccoli

D – helps with healthy bones and teeth. Found in milk and cheese

E – found in whole grain cereals

K – regulates blood clotting - found in cauliflower, kale, spinach, Brussels sprouts, soya beans, meat and green tea

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Roasted Tomato and Red Onion Soup

Preparation time:12
Cooking time:25
Serves:4
Course:Starters/Appetizers

Nutrition Information
Calories: 97
Sugars: 10.7g
Fat: 4.4g
Saturates: 0.7g
Salt: 0.5g

Main ingredient:Vegetables
Ingredients
2 dessert spoons olive oil
1 large red onion, quartered
1 red pepper, halved
4 large ripe tomatoes, halved
½ small head garlic
200g can chopped plum tomatoes
250ml (9 fl oz) vegetable stock
100ml (4 fl oz) water
Fresh basil leaves

Preparation
Mix the oil in a roasting tin with the onion, tomatoes, red pepper and garlic.
Roast in hot oven 200°C/400°F, Gas mark 6 for 20-25 minutes.
Remove skins from the roasted vegetables, chop and place in large saucepan
with the can of tomatoes, vegetable stock and water.
Bring to the boil and simmer for 2-3 minutes. Place in a food processor
or liquidiser and blend to give a rough texture.
Serve garnished with a few basil leaves.

Italian Vegetable Risotto

Preparation time:15
Cooking time:25
Serves:4
Course:Main Course

Nutrition Information
Calories (kcal) 489
Sugars (g) 6.1
Fat (g) 13.8
Saturates (g) 3.3
Salt (g) 1.39

Main ingredient:Rice and pasta
Ingredients
55g (2oz) Flora Buttery spread
1 onion, finely chopped
1 garlic clove, crushed
280g (10oz) arborio rice
1 Knorr vegetable stock cube, dissolved in 300ml boiling water
400g (14oz) mixed fresh vegetables, such as asparagus, diced red pepper, baby corn, button mushroom slices, tiny broccoli spears, courgette, mange touts
410g can chick peas, drained and rinsed
Black pepper
2 tablespoons chopped fresh herbs, such as parsley or thyme

Preparation
1. Melt 25g (1oz) Flora in a large pan, add the onion and garlic and cook for about 5 minutes, stirring occasionally, until soft but not brown.
2. Add the rice and cook, stirring, for 2 minutes.
3. In another pan, keep the stock hot. Using a ladle, add about 150ml (1/4 pint) hot stock and simmer the rice gently, stirring frequently, until the liquid has been absorbed. Continue adding the stock in this way and cooking (about 10 minutes) until the rice is almost tender.
4. Stir in the vegetables and continue cooking gently for about 5 minutes until the rice and vegetables are tender, virtually all the stock has been absorbed and the mixture is creamy.
5. Season to taste and stir in the herbs and remaining Flora before serving.

Plum and Hazelnut Crumble

Preparation time:15
Cooking time:35
Serves:4
Course:Dessert

Nutrition Information
Calories (kcal) 354
Sugars (g) 27.3
Fat (g) 16.5
Saturates (g) 2.7
Salt (g) 0.26

Main ingredient:Fruit
Ingredients
Topping
115g (4 oz) plain flour
55g (2 oz) Flora Buttery spread
25g (1oz) light brown sugar
1 teaspoon ground cinnamon
40g pack blanched hazelnuts, halved

Filling
675g (1 1/2lb) plums, halved and stoned
3 tablespoons orange juice
2 tablespoon clear honey
Natural yogurt, to serve

Preparation
1. Place flour in mixing bowl and rub in Flora until mixture resembles fine breadcrumbs.
2. Stir in the sugar, cinnamon and nuts.
3. Arrange the plums in an ovenproof dish. Mix together the orange juice and honey and pour over the plums.
4. Sprinkle over the topping and bake in a preheated oven 180C, 350F, Gas 4 for 30-40 minutes until golden brown. Serve with natural yogurt.

For full details of more recipes go to www.florahearts.co.uk

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Contact:
lindarusby@lindarusby.co.uk
Tel: 01903 751106
Sompting, Lancing, West Sussex, UK

Training and Qualifications
Personal Training & Advanced Instruction Reps Level 4
Low Back Pain
Gym Instruction NVQ Level 2
Nutrition For Sport & Exercise
GP & Exercise Referral Reps Level 3
Mat Pilates Fundamentals OCR Level 2
Circuit Training
Torso Training & Core Stability
Psychology Of Behaviour Change
INWA Nordic Walking Instructor

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