Fit Foods: Get Marathon Ready

It’s running season, the chill in the air and everyone you know is training for the City to Surf.

Keeping motivated and training can be tough; we don’t have any advice for you! But we do have a few suggestions that might just keep you motivated to eat right and stay fit!

The Basics
Stay hydrated. If you’re training hard, on a regular basis we recommend you drink an extra litre of water an hour.
Avoid red meat and focus on eating fish, vegetables and carbohydrates.

Rest days or low intensity training days
If you have a reduction in training volume reduce the intake of carbohydrates. Only one meal a deal should be carbohydrate based, this can be either breakfast or lunch. To fight through the hunger pains on these days you can opt for a protein rich breakfast.

Meal plan suggestion (low intensity training day)
Breakfast: Vegetable frittata
Lunch: Grilled chicken salad with quinoa and lentils
Dinner: Seared Salmon with grilled vegetables

Normal training days
On days you train over an hour or intermediate to high intensity training you should look to have two carbohydrate based meals on these days, we suggest breakfast and lunch. Opt for low GI meals and a moderate intake of protein within each meal.

Meal plan suggestion (Normal training day)
Breakfast: Scrambled eggs with a side of spinach and a whole meal English muffin
Lunch: Grilled Chicken with buckwheat noodles dressed in soy sauce, sesame oil and toasted sesame seeds
Dinner: Tuna and pumpkin salad

Heavy training days
Increase your carb in take, carbohydrates should be included in all of your main meals but aim to consume low GI carbs.

As you increase your carbohydrate intake limit fat, but a moderate protein intake should be maintained with each of your meals.
Avoid spices, garlic, onions, fatty foods and high fibre foods, these may cause gastrointestinal issues.

Meal plan suggestion (Heavy training days)
Breakfast: Granola with milk or yogurt (no sugar but maple syrup and coconut can be added)
Lunch: Creamy chicken and broccoli pasta bake (add cheese)
Dinner: Prawn, sweet potato & coconut curry.

Final words on fit foods

Pre plan your meals and set aside an hour a week and sort it out!

Don’t forget the importance of snacking. Planning your mealtimes are also vital to your training to ensure you body is properly fuelled for your training.

If you love to eat red meat, the slow cooker is your best friend.

To make an appointment with our Wellness Expert:
Bondi Beach: 02 8897 0077
Bondi Junction: 02 9386 4411
Email: [email protected]


We’ve Got it in the Bag: IV Infusions

Intravenous technology was first discovered in 1831 but was not widely utilised and available until the 1950’s.

Intravenous is a term that means “into the vein”. This treatment is commonly utilised in situations where patients require medication to be administered at a slow but constant rate or in emergency situations where the medication must be absorbed as quickly as possible.

Often the liver and stomach breakdown certain medications instead through this method the required medication can be given directly into the blood stream.
Five years ago we saw a growing interest in the “IV Hangover cure” amongst celebrities in London, New York and L.A.

What began as a hangover cure has transformed into a viable treatment technique for an array medical of issues and deficiencies. This technique is not in its infancy but new nutrient infusions are being developed to cure various ailments.

Dr William Mooney Founder of Face Plus Medispa “With IV therapy you skip something called ‘first pass effect’, which occurs when you eat something orally. Whatever is ingested has to go through customs, and customs is the liver.

Everything you eat meets the liver and the liver takes a lot of the veracity and efficaciousness out of oral vitamins. Vitamins A, D, E and K in particular are, for the most part, macerated by the time they get through the liver.”

“So using an IV means you can give an accurate dose that works on the target cells, which are the cells that need it, and then you can customise exactly what is administered according to what the patient needs”.

How does it work?
The process starts with a fluid substrate, 500mls to a litre of fluid is used, and that is dictated according to what the patient is treating.

“For example, if they are dehydrated, normal saline would be used. If they have overindulged then ‘dextrose’ would be used, which replaces the sugar because insulin changes when you have too much alcohol.

If they have been for a big run then something called ‘four percent and a fifth’ would be used, which is a combination of both re-hydration and sugar. Trace elements like calcium and zinc can be added for patients recovering from surgery or trauma.

Magnesium is great for patients who have undergone strenuous exercise. Vitamins B and C are great for treating jet-lag” Dr William Mooney, Founder Face Plus Medispa.
Face Plus Medispa’s most popular IV treatment would be the “Bondi Reboot”. With this treatment the patient receives a wonderfully energising mix of nutrients including Vitamin B, Vitamin C, Magnesium Sulphate and more!

In addition, the patient will also receive nasal delivery of oxygen and 20 minutes under the LED light therapy. Following this session, patients will leave more energised, hydrated, awake and skin will appear brighter and plumper.

“Always go to a credible doctor and check their qualifications, and avoid gimmicky ‘hangover clinics’ and those that come to your home — you need to be professionally supervised in a medical environment,” Dr Mooney said.

IV treatments are available at the following clinics, to book in a consultation with the onsite Doctor:
Bondi Beach: 02 8897 0077
Bondi Junction: 02 9386 4411

Click here to find out more about injectable treatments.