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.

. Appfiance
Repairs

~ duly 7 —

Terrace Standard, Wednesday, June 27, 1990 — Page Ud

PRONTO AUTOMOTIVE SERVICES

"For appointment call 636-3113

TERRACE SPEEDWAY —-—
oo presents:
“Racing
6 o'clock Time Trials
~~ duly 8 — Regular races and
; Bump and Pass

If you are interested in entering the Bump and Pass, rules are §
Wreckers and Riverside Wrecking,
-or call:

638-0609

available at SKB Auto

BACK-UP |
CARRIERS |
NEEDED
NOW!

Are you looking for ways to |
eam a little extra cash?

We are now looking to fill
routes throughout our
distribution area.

When you deliver the
TERRACE SATNDARD there
is no collecting just
straight delivery!

: If you are interested in joining

the delivery team please fill
out the form below and return
it to our office.

i’D LIKE TO BE A TERRACE STANDARD CARRIER

NAME:

ADDRESS:

PHONE:

' "| “PLEASE DROP OFF OR SEND TO:
_ TERRACE STANDARD Attn: TERRY MILLER

4647 LAZELLE AVE., TERRACE, B.C. V8G 188

re ke ee ce ces ees ee ns ces es ene ee sce ee lh

SFE EE GE ED RD inh ieee inlets Se Se

t .

RRACE STANDAR

SERVING THE TERRACE AREA

e

_ Itsanewworld. —
Put on thejets to

—

‘nonstops. Don't:waste time, give usa call. Canadian
“ : 7 . ° Out world revalves around you.

VaNCOUVeL