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10 Nutritional Rules For Newbies

10 tips to help you get your nutrition on the right track keeping you healthy and happy

 

You don’t have to be a rocket scientist to figure out that in order to get into better shape you need to primarily do two things; move your body and eat/drink smart.

Here are 10 things to remember when it comes to fueling your machine.

  1. For a reality check, consider keeping a food log for several days a few times a year. Be honest and take a long hard look at areas where you can improve.
  2. Eat carbs every day, especially before and after workouts.
  3. Load up on fruits and veggies. This can all too often be the first thing to slip from your diet when things get busy. Don’t let this happen.
  4. Set realistic goals regarding weight loss. Don’t be infatuated with the numbers on the scale. Pay attention to how you feel and your energy levels. Avoid gimmicks and quick fixes. Remember, slow and steady wins the race. 
  5. Recover right. Consume some carbs and protein within an hour after finishing exercise. Chocolate milk works wonders here.
  6. Plan healthy snacks. A few minutes in the kitchen in the morning can save unwanted calories creeping in from vending machines, supermarket aisles, or cafeterias. 
  7. Always have a water bottle nearby. It’s amazing how much more water you consume if it’s readily accessible. And that’s a good thing.
  8. Follow the 10 % rule. Allow 10% of your daily calories to come from treats such as a small piece of dark chocolate, a little portion of ice-cream, or a mini glass of wine. Enjoy them guilt-free!
  9. If you’re planning on competing in an event, on race day be sure to eat a hearty breakfast at least 2-3 hours before you start racing. This provides energy and allows enough time for proper digestion. 
  10. On race eve and morning, avoid foods high in fat and fibre to keep your stomach happy while on course. 

Be smart about your diet and the benefits will have a positive impact on all aspects of your life. It’s like dropping a pebble into water and watching the circular waves - of health and overall body fitness -expand. By: Kerry Hale

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Scotiabank Toronto Waterfront Marathon

Injury ends Dylan Wyke's plans for the STWM and announces withdrawl

With regret Alan Brookes, director of the Scotiabank Toronto Waterfront Marathon today announced the withdrawal of Dylan Wykes from this year’s race.

Wykes informed the event this week that he is unable to compete due to a suspected stress fracture in his ankle.

“I don't actually know the specifics of the injury yet,” Wykes said. “I had originally thought it was a stress fracture. We are getting some imaging done just to clarify things. I am in a boot and on crutches at the moment. It certainly means that Toronto is out of the question at this point.

“I was dealing with a bit of a hamstring strain for a little while and ended up taking a little bit of time off for that.  Then when I tried to start back up I had pain in my ankle which is where the 'stress fracture' is. It just came on over two or three days. I was dealing with the hamstring pain at the same time. I wasn’t able to put any weight on it.”

The runner who is the second fastest Canadian marathoner of all time (2:10:47) is scheduled to have a bone scan Friday in Vancouver.

“Clearly we're disappointed to receive the news of Dylan's stress fracture,” said Brookes, “for Dylan’s sake, as much as for the race. Anytime you have an athlete of Dylan's calibre withdraw, it's a disappointment.

“But we believe we still have our best-ever men's race on offer, with Shami Abdulahi (Ethiopia) battling Peter Some (Kenya), and top Canadians Eric Gillis, Rob Watson and Kip Kangogo all gunning for fast times and new records. Also we are excited about Kelly Wiebe’s debut. He has been training with Dylan and Rob. But above all we wish Dylan all the best for a speedy recovery."

Wykes whose wife, Francine, is expecting the couple’s first child in October, has spent the past week in an emotional roller coaster.

“Definitely I have been up and down. I had been getting in really good shape and was looking forward to running in Toronto,” he said. “Just looking forward to reestablishing  my identity - as much for myself - as a marathoner.

“At this point I get to focus my energies on Francine and the baby coming. So that is something that will distract me otherwise It would be pretty easy to get pretty down about where this puts me now.” Website  

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