Me pe gas HEM Ea aha wow weep Another in a series of articles on nutrition for athletes by Skeena Health Unit nutritionist Sonya Kupkia. — : ' Crack. of dawn; ‘afternoon and evening workouts can make it tough, but not impossible to eat. well. Keeping a stash of | healthy food handy and learn- - ing to. make wise choices from . _ Convenience: stores and fast food. restaurants will help you ~~ to:score high in good nutrition ~ fora healthy strong body... . ; Good nutrition is important ' for everyone, but especially for athletes training long and hard such.as those that are preparing _ for the Skeena Valley Triathlon. Repeated training sessions that are one to,two hours long use up muscle glycogen stores (the fuel your + body uses during en- “durance activities). When ~ glyeogen stores are low, muscles : |’ get-tired easily and it is difficult “to.:train, A high-carbohydrate '..- dlet on heavy training days and __ the following two days will pre- ~ vent this. he better side of sn Dilute it with water to increase. your water intake, Be aware of Sounds good, but what does - - this mean? Eat a variety of foods| from all four food “groups, especially the fruits/vegetables and breads/cereals group. Cut the . fat. {One tablespoon of vegetable oil a day is all your -body:i needs. And for your - body's sake don’t forget the _ Water, © _ os Planning ahead and having -_~ healthy food handy is one of the ‘easiest ways to eat well. Wash “enough fresh fruits and «vegetables to last the week, a Stock) up-on a.variety of fruit “and yegetable juices, Bake a large batch of muffins or fruit “bread! and freeze it in single- serving portions. Save your small ‘plastic containers and fill _ Food for Fitness by Sonya Kupka ~ Community Nutritlonist them with yogurt’ or cottage ‘cheese. Keep some peanut but- ter, tuna and salmon in the cup- board, - - Fast food restaurants have become a way of life, Most of the items offered on the menus are high in fat, salt, sugar and calories while being low in Vitamin A and C, fibre and calcium, Don't despair, with a bit of thought you can make a healthy balanced meal. Start your day the healthy way — never skip breakfast. Before those early morning practices try eating something light such as a muffin or toast (without butter or margarine) that will digest easily and quick- ly. Drink cool water before you start, You body becomes dehydrated overnight, If you don’t eat before prac- tice, make. sure to have a good breakfast soon after, If you are not hungry try a blender drink of milk, fruit.and yogurt. Be. creative and try adding’ nuts, wheat germ or peanut butter. Stopping at your favourite fast food outlet on your way home? Order pancakes, an english muffin with jam, orange juice and ‘hot chocolate for a well-balanced, high- carbohydrate meal. ' Brown bag lunches don’t have to be boring. Today’s din- her can be tomorrow's lunch. Invest in a thermos or lobby for a microwave at work. Try bran muffins, date nut bread or rice cakes spread with peanut butter ‘and topped with sliced bananas and apple wedges. Finish off with a yogurt sundae for dessert. Visit the salad bar. Load up on vegetables, ask for more beans and reach for a roll. Use .cheese as a garnish and go easy on the dressing. Experiment with legumes (beans, peas, lentils) as a low fat, high carbohydrate alter- “native to meat. These can be prepared ahead of time and frozen. Fill your plate with rice and pasta. Don’t forget the veg- gles! Eat them naked —- without buttery sauce — or sprinkle them with lemon juice and herbs. Pour a glass of low-fat milk and slice up some fresh fruit for dessert. Pizza can be a balanced meal in itself. Choose fruit and vegetable topping like pineap- ple, fresh tomato, mushroom, green pepper and onion. Order deep dish pizza — it provides more. complex . carbohydrates than regular. Pass on the extra cheese and the fatty meats like salami and pepperoni. Snacks are an important part of the training program. _ Schedule them between meals and especially after workouts. The body best replaces the used muscle glycogen stores soon after exercising. Relay Medalists JUST LIKE A TEAM: Jocetyn Coxford, Lisa Gardiner and Aimee Peacock celebrate their record-breaking win in the 200-metre team relay event at the Prince Rupert Panhandle regional cham- pionships. Peacock aiso broke the 1500-metre in- dividual event record. | z SL ae JIS. YOURS.../F : | RIGHT PEOPLE... you; move the. Welcome: Wagoon hostess is the-right person to: atpl od" find. #: place in your. new -: | unity”... QU KNOW THE| Fruit juice is a great choice fruit drinks disguised as juice. Read the label carefully and look for 100 per cent real fruit. Ther area lot of other choices when it comes to snacks, whether - from a convenience store or from home. Think and. plan ahead to avoid the tempta- tion of the candy counter orpop @ machine, Reach for fresh or” canned fruits, vegetable juices, yogurt, milk, plain cookies (eg. gingersnaps, digestives or ar- . rowroots), crackers or sand- wiches, Keep some emergency rations in your gym bag. Tetra- packs of juice, biscuits and crisp breads keep well. Memorize the phrase “No butter or margarine, easy on the mayol** and pack a snack. These tips will help you to get fit for the big event. Next week: the last supper - acks | .-- Call Us For - Your R.V. . 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