| Drinks & supplements | Food Overview | |
| Breakfast | 3/4 litre of Dr Brocs Power plants with baking soda
Supplements: Borage oil capsule & vitamin B12 capsule |
Fruit & Vegetable smoothie |
| Snack | ¾ litre of water with baking soda
Peppermint tea |
Almonds, Brazil nuts, Walnuts
Dates, Raisons, Figs |
| Lunch | Peppermint tea | Salad:
Lettuce, Cucumber, Tomato Sugar snap peas, Peppers Onion, Mixed Sprouts (chickpea, aduki beans, lentil) Quiona or amaranth Olive oil, udos choice oil Salt & pepper Hommus, ground flax |
| Snack | ¾ litre water with baking soda
Peppermint tea |
Banana or apple or raw food bar
Another vegetable juice with a green drink if I’ve done a hard exercise. |
| Dinner | Herbal tea
¾ litre of greens with baking soda before bed |
Vege curries, stir frys, chillis, salads
Quinoa Rice Brown Rice noodles |
Archive for October, 2009
Vegan Triathlete Diet Improved
October 25th, 2009Triathlon Training Log – Week 7
October 18th, 2009| Exercise Log – Week Beginning 12th October 2009 | |||
| Event | Distance | Time | |
| Mon | Swim | 56 lengths | 43mins |
| Tues | Rest | ||
| Weds | Gym | Cross trainer
Treadmill interval session Core Strength exercises Stretches |
30min
15min |
| Thurs | Rest | ||
| Fri | Swim | 60 lengths (float work)
20 arms only 10 kicking 10 arms 10 kicking 10 front crawl |
1 hour |
| Sat | Cycle | 7 miles (windy) | 32 miles |
| Sun | Cycle | 26 miles | 1 hour 42 min |
Essential Fatty Acids (omega 3 & 6) Essential for Athletes!
October 14th, 2009These essential fatty acids are needed for Energy production and Lactic Acid removal.
Fatty Acids actually neutralise dietary acids and lactic acid. They are also;
- Build cell walls
- Support White Blood Cells
- Lubricate Joints
- Insulate the body
- Hold moisture in the skin
- Improve brain function
- Improve circulation
- Support cell growth and generation (essential for recovery between training sessions
- Lowers risk of heart attacks and strokes
- Lowers Cholesterol
- Are needed for weight loss
- Lower cancer risk
These fatty acids really are essential!!
So where do we get them from a healthy, non animal source?
The best source of Omega 3 is EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which can be found in:
- Flaxseed (Flaxseed can be eaten as oil, added to salad dressings or ground into a powder great for sprinkling on salads and porridge oats.
- Hemp (Hemp oil can also be added to salads)
- Walnut
Omega 6s (LA, CLA and GLA)
These are also good acid neutralisers and good to burn for energy.
They help you burn off unwanted body fat
They also lower blood pressure, cholesterol, risk of heart attack, stroke and obesity.
They also help prevent arthritis, relieve PMT and improve skin, hair and nails!
Therefore, as well as being full of energy your skin will glow and radiate!
The 2 key omega 6s are LA (linoleic acid) and (GLA) gammalinolenic acid.
LA is found in sesame, walnut, pumpkin, flax and hemp – seeds, nuts and oils
GLA is found in sunflower, evening primrose, blackcurrant and borage oils.
How I get my Essential Oils:
I add ground flaxseeds to m daily salad
I also add an omega oil to my salad dressing that contains: pumpkin, hemp, sesame, flax and evening primrose oils.
and in addition I supplement it with a capsule of Borage (Starflower) oil.
Healthy Avocado & Banana Smoothie
October 13th, 2009Ingredients:
1 Banana peeled
1 Avocado peeled and de-stoned
1 Apple
1/3 Cumber
A few lettuce leaves
2 Celery Stalks
Handful of Spinach
Equipment:
Juicer
Hand held blender or smoothie maker.
Instructions:
Place the spinach, avocado & banana into the blender
Juice the celery, apple, cucumber, lettuce and pour into blender
Blend all together and enjoy!
This makes a lovely, sweet, energising smoothie, great for breakfast or before exercise.
Avocados are a superfood containing necessary minerals like potassium, calcium, vitamin C and K, folic acid, copper and sodium. Avocados are high in essential oils vital for burning fat to energy and great skin! They are also a good source of plant protein.
Triathlon Training Log – Week 6
October 11th, 2009| Exercise Log – Week Beginning 5th October 2009 | |||
| Event | Distance | Time | |
| Mon | Swim | 64 Lengths (pyramid session) | 48mins |
| Tues | Gym | Cross trainer 15min
Treadmill (interval training- 3min 11kph, 2min 12kph) Spin on bike Core Strength exercises stretches |
15min
15min
15min |
| Weds | Rest | ||
| Thurs | Forced rest
|
Visit to the chiropractor |
|
| Fri | Forced rest | ||
| Sat | Cycle | 10.6 miles | 36min 06 |
| Sun | Cycle | 16.5 miles
(Windy) |
1 hour 10 min |
A visit to the Chiropractor – Cycling & back pain
October 8th, 2009Whilst increasing the miles on the bike I’ve recently experienced alot of back pain upper and lower, when on the bike it aches between the shoulder blades and during my last ride it felt like the bike was wonky! I new it couldn’t be the bike it had to be me that was wonky.
It’s been a couple of years since I’ve had my spine re-aligned by an osteopath so I knew it was overdue.
I’ve never been to a Chiropractor before today but this one came highly recommended and called himself a McTimoney Chiropractor, a gentler form of Chiropractic.
One look at me and he showed how much my pelvis was out of alignment giving me a leg length difference and the wonky feeling when on the bike. I also drift off in one direction whilst swimming and suffer from reoccurring one sided hamstring strains whilst running, turns out it’s all down to the pelvis.
So I was re-aligned and it was gentle, a little bit of ‘cracking’ but pain free. I was advised not to exercise for 2 days so to nights swim has been postponed and now my backs feeling sorer than before, I’ve been reassured I’ll feel great in the morning! I hope so…and surely of my skeleton is in a better position and I’m not pulling in one direction my times will improve!
Triathlon training log – Week 5
October 4th, 2009| Exercise Log – Week Beginning 28th September 2009 | |||
| Event | Distance | Time | |
| Mon | Rest | ||
| Tues | Gym | Cross trainer 15min
Treadmill (interval training- 3min 11kph, 2min 12kph) |
15min
20min |
| Weds | Rest | ||
| Thurs | Swim
|
64 Lengths (pyramid session)
Sauna |
49mins
|
| Fri | Rest | ||
| Sat | Run
Cycle |
3.8miles (head wind)
10 miles |
32min 14
43min 27 |
| Sun | Cycle | 26miles | 1 hour 41 |
Olympic distance Triathlon on a