Fitness Diet

In this section I’ll tell you about changes to my diet as I increase my training schedule. I’ll also be looking ahead to the trek and telling you about the Bedouin food that we’ll be eating, one particular healthy energy snack I’ll be providing for the whole team, and where we’ll source our water.

In the meantime it’s important that I eat a well-balanced diet of nutritious meals, so I’ll be eating about 1½ times the regular portions of a regular Nutrichef meal plan. The principles of a Nutrichef meal plan are based on my experiences of eating healthily during my eight-year stay in Japan. These principles are embodied in the following 10 bullet points from my article Ten Steps to a Healthy Diet

Drink plenty of water You’ve heard it before: we’re composed of 70 to 80% water – it’s true! Water plays a myriad of roles, so aim to drink around 2 litres a day.
Eat plenty of fruit and veg High in fibre, essential vitamins, minerals and disease-fighting antioxidants, fruit and veg are without doubt the healthiest foods on the planet.
Buy local produce Not only does this support the local economy, but the produce is likely to be fresher and richer in nutrients than produce shipped half way round the world!
Try a fish dish As well as providing us with nucleic acids needed for our cells, fish naturally provide oils that neutralise harmful free radicals in the body.
Cut down on dairy Research shows that cows’ milk - while extremely good for baby cows - can be harmful to humans. ‘But what about calcium?’ Don’t worry, we get it from the same place that cows get it – leafy green plants - for cows the plants are grass, for us they’re vegetables!
Cut down on sugar Sugar can damage health because it imbalances the levels of minerals in the body and suppresses the immune system.
Cut down on saturated fats Equally destructive are saturated fats and oils, such as those in animal fat, as well as ones in junk, processed and fast foods. The end product of their digestion is free radicals, which can cause cancer.
Avoid food additives The majority of additives provide no nutritional benefits, just cosmetic ones like changing the colour or taste of food, and they can actually be quite harmful.
Cut down on salt We get all the sodium we need from a balanced diet. Unfortunately, the extra that we get from prepared foods is unnecessary and can increase blood pressure and the chance of a stroke.
Strive for an alkalising diet The body performs best when slightly alkaline (a pH of 7.4), but most Western diets contain an abundance of acid-forming foods like cakes, chocolate, crisps and fast food. Try to consume alkalising food like fruit, vegetables, millet, cracked nuts and seeds.

Adapting to the Extra Training

As my training increased from short power walks to 20-mile weekly walks and rigorous sessions in the gym most evenings, I had to up the intake of the right food and drink. Here are some of the changes I’ve had to make.

Breakfast

Before all of this hard training I used to start the morning with a soya protein smoothie at home and then have a third of a Nutrichef flapjack when I came to work. Now I wake up so hungry that I have peanut butter on a spelt cracker or rye bread alongside the protein shake, then I have two-thirds of a healthy flapjack when I arrive at the office..

Snacking

Snacking wasn’t in my dietary schedule before the training, but I love snacking on grapes and the last third of the flapjack. If I need a snack before training I usually have something light like a quinoa and puffed spelt cereal bar or a fruit smoothie. Both of these area filling and won’t repeat on me during a hard training session.

Post Training

When I get back home after a long walk or training session in the gym, I always have a healthy dinner with extra salad. I love salad with everything as the live food helps break down a cooked meal, especially if I get home from the gym at 10pm.

Hydration

Hydration is vital. I normally drink 1.5 litres of water daily, but when I’m training in the gym I can finish another 1.5 litres depending on the work out. I have been using Elete Water electrolyte solutions to keep the mineral levels up. I have also been using Solstic energy powders (by Natutre’s Sunshine) in the water for an energy boost before training in the darker nights.

Long Walks

These past few Sundays I’ve done a 20-mile walk. About an hour before each walk I have hot porridge with hemp seeds and maple syrup for breakfast. I carry my favourite apple and ginger flapjacks and munch on a mouthful every hour. Every 2 hours I drink 250 ml of water with Elete drops and Solstic. I normally stop for 15 minutes during the walk to have some vegetable or lentil soup that I’ve carried in a Thermos, along with a chicken sandwich on spelt bread with sprouted mung beans on top.

Recovery

As soon as I get home after a 20-mile walk I sit down and treat myself to a nice cup of tea with a homemade oatmeal and raisin cookie. Then I get on with the job of rehydration, so, in the next hour I make sure I drink 250-500 ml water. After this I sit down to a nice, big healthy dinner that’s high in protein (eg from fish, chicken or tofu) and carbohydrates (eg from potato, rice or quinoa).