Runners

RUNNERSWORLD.CO.UK 035``````Shape your daySimply looking at fruit andveg in the morning canhardwire you to makebetter food decisionsduring the day, saysresearch from theUniversity of Leeds. Somake sure that fruit bowlis front and centre at``````breakfast time, even if youeat nothing from it.``````Ye l l o w f e v e rJust 1 tbsp of mustardcan increase yourmetabolism by 20 percent, says the OxfordPolytechnic Institute.Picturethe sceneFood cravingsbegin in the brain, notthe belly, with thepart of your greymatter responsible forvisual imagery beingparticularly active whenyou suddenly wantsomething to eat. Nexttime you ind yourselfsalivating, rewire yourmental circuits bybringing a vivid, emotivepicture to mind, suggestsFrontiers in Psychiatry.Lacking imagination?A scroll through@natgeoadventure oninstagram should takeyou to a better place.SNACK ATTACKTortilla chipsand salsaHigh in vitamins andantioxidants, salsacontains just 70kcals per250g. Enjoy it with baked,multigrain tortilla chips.``````PopcornIt will help to lower yourblood-glucose levels,which, in turn, switchesyour body into fat-burningmode. Keep it plain andair popped, please.``````Tw i g l e t sA much better option thancrisps, says nutritionistJustin Lord. They containB vitamins and anti-inlammatory celery seed(which reduces bloating).``````JerkyWith seven grams ofprotein per serving,jerky is a healthy postrunsnack (just make sure ithas 480mg or less ofsodium per serving).``````Milk your recoveryAfter running the hard yards, a recoverydrink tastes amazing. But that’s because itprobably contains artiicial sweeteners. ‘Skimmedmilk is a good, quickly absorbed source of qualityprotein and carbohydrate,’ says nutritionist Drew Price.‘And even better, it’s widely available for when youdon’t have a sports drink to hand.’``````Pep talkWhen the waiter comesto your table and profersthe black pepper, tell himto go for it. The spicecan block the formationof fat cells, thanks to acompound called piperine.``````JULY 2018