Ironman Triathlon Nutrition Lifestyle

Nutrition Lifestyle for Ironman Triathlon - Overall look at Nutrition.

ALCOHOL is high in calories; it boosts your appetite and lowers your testosterone level. It can also reduce your body's efficiency to burn fat. It can stay in your system for more than 36 hours; to reduce the chances of dehydration drink at least 500ml of water before you go to bed after drinking alcohol. Alcohol is probably the most widely used drug in the world, if misused. It is a sedative-depressant of the central nervous system (CNS) can rupture veins increases perspiration and body heat loss. Alcohol also plays havoc with intestinal healthy bacteria and can irritate and cause inflammation to the digestive tract. Drinking red wine in small amounts has been shown to help prevent heart disease. Alcohol slows down the liver’s function to process fat and also depletes the body of vitamin B1, B2, B6, B6, Folic acid vitamin C Vitamin K, magnesium and potassium. Alcohol destroys brain cells due to drawing water from the cells.

ALLERGY Numerous health problems are caused or made worse by nutritional deficiencies or the bodies inability to remove harmful items in the body that are deemed toxic. The body can also over react. Chemicals, Pesticides, Pollution, incorrect nutritional requirements, or the quantity of your individual requirements.
This will always lead to minor or major illness and in athletes reduce performance. Allergy testing can be effective to identify what is causing the following symptoms such as energy levels weight management digestive disorders skin aliments lung function asthma achy joints. Allergy to diary means the body mistakes milk protein as harmful then produces antibodies and histamines to fight of the mistaken harmful alleegen. Reactions can be an immediate shock caused in minutes like nut allergy that can be fatal intolerance unable to digest diary.

ALMOND nuts are a natural fat burner and can help with losing weight around your middle, eat a handful of almonds rather than crisps or chocolate when feeling like you need a snack.

AMINO ACIDS Chemical compounds that form the structural units of all proteins. There are 20 different amino acids that make up all of the proteins in the human body; the body others need to be obtained from your diet makes some.

ANAEMIA There is two types of -Anemia- Symptoms include Breathlessness, Fatigue, sore mouth or tongue. For Iron rich foods see section on Iron foods below. Honey has properties to help with anemia.

ANTIBIOTICS are taken to kill bacteria but it cannot differentiate between foreign and healthy bacteria so will try and destroy all bacteria. Probiotic (healthy strain bacteria) are taken after infection and having completed the full course of antibiotics to help restore good digestive health. You do not need to take probiotic's everyday. Your preferred choices are ether types that contain fructo-oligosaccharides (FOS) that help the healthy bacteria multiply once ingested.

ANTIOXIDANTS help your bodyguard against harmful damaging free radicals that cause cellular damage. A Good source of antioxidants can be obtained from Blueberry Juice, Cranberry Juice, Green Tea, Orange Juice, Pomegranate juice and Red Wine.

APPLES contain vitamin C; eat English apples because they have general not traveled, as far so should have more nutrients. Skins are Pectin, which aids digestion.

AUBERGINES although part of the deadly nightshade family, their bioflavonoid help prevent strokes. Good for Antioxidants required for preventing heart disease and cancer.

AVOCADOS are packed with cancer fighting vitamins A, B, C, and E Helpful for your circulation and skin. Also good source of potassium used to help fight against depression and weak digestion.

BACTERIA-There are over 300 strains of Bacteria in the human bowel. Bacteria can be regularly toped up to the correct balance with one of the many products available. i.e. Yakult is available in most high street multiples. More detailed info can be obtained from
Healthy bacteria are essential for a healthy busy life. Low levels are usually caused by Busy hectic life styles, Poor Diet, Travel and a change in diet to different foods or antibiotics, which kill the good and bad bacteria.

BALANCED DIET- Good lean protein for muscle building, healthy fats (fish, olives and nuts) and the right amount of carbohydrates to give you the energy to train.

BBQ foods make sure charcoal is glowing hot before starting to cook food. Cook foods evenly remember burnt foods do not mean it is cooked inside. Flies carry germs so keep food covered.
Dips mayonnaise and dressings can be high in bacteria when left out unopened in the sun. Keep food chilled and sealed when not in use. Germs such as campylobacter or salmonella enter the body by contaminated food or someone touching the food that has become infected who then has not washed their hands or food not cooked properly. Germs multiply in the intestine resulting in diarrhea nausea vomiting.

BLOOD PRESSURE-Healthy blood pressure can be improved by eating cashew nuts. They contain healthy monounsaturated fatty acids by helping baroflex sensitivity.

BLUEBERRIES contain a group of compounds called anthocyanosides helping the eyes adapt to the dark.

BODY BUILDING NUTRIENTS. Cottage Cheese, Soya, Tofu contain good bone building properties with reduced fat.

BONE NUTRITION-According to the New England Journal of Medicine a Severn year study of 36,282 women, constant use of supplements Calcium and vitamin D after menopause could reduce the risk of broken hips fractures by 29%. But not reduce injuries such spine or wrist injuries. Healthy bone nutrition was considered beneficial especially after 60 when the risk of getting a hip fracture increases.

BLOATED FEELING-Experimenting with Gluten free and wheat diet can reduce a BLOATED feeling, for more info log onto It can also be caused by high salt diet.

BLOOD PRESSURE is the force blood exerts on the arteries it pumps around the body. The ideal blood pressure is below 120/80 mmHg (millimeters of mercury). This is a comparison between systolic pressure as the blood exerts on the arteries when the heart muscle beats (pumps) and diastolic pressure that exerts on the arteries when the heart relaxes between beats.
Eating a balanced diet, which is high in fruit and vegetables and low in salt, can lower blood pressure. Maintain a healthy weight or losing body weight, reducing stress, drinking alcohol in moderation, and relaxing whenever possible, eating slowly can all improve your blood pressure.

BRAIN uses glucose as energy but has no storage sites so it gets its supply from the liver. When the liver is low on stores this affects your attitude often with negative thoughts.

BREAKFAST. Missing the first meal of the day will result in low sugar levels because you have not eaten since the night before resulting in the body releasing stress hormones. Porridge, which is slow releasing, will give you energy until your next meal and allow you to be more active.

CAFFEINE can increase stress so during these times when you want to reduce anxiety avoid caffeine drinks like coffee and tea.

CALCIUM can be obtained from the following low fat or skimmed milk soymilk milk tofu cottage cheese hard cheese even mozzarella cheese and Provolone cheese. Best to choose the low fat types and yoghurt. Broccoli and spinach also contain small amounts of calcium. But it is difficult to absorb. Natural Mineral water also can contain calcium. Excess calcium is excreted so you will not build up calcium deposits.

CALORIE controlled diet, the following tips may help. Eating to loud fast music apparently makes you eat faster and larger portions so maybe listen to quiet relaxing music could help when dieting, this will calm you make you eat more slowly which will satisfy you and the desire to keep eating will be reduced as a result less calories will be eaten. There is 100 calories in a medium potatoes and very little fat.
Fibre rich foods, medium-sized jacket potatoes with skin contain more fibre than 4 bananas or 2 slices of whole meal bread. Calorie restriction of less than 1,500 calories a day could result in you being deficient in important in nutrients.
Calculate your calories used up when running by doing the following simple equation to get an approximate value. Body weight in Kg X the distance in Km X 1.036.For example a 70kg person runs 10km this can be worked out by doing the following.70 (Weight 70Kg) X 10 (Distance 10km) X 1.036 = (70X10X1.036) = 725 calories.
This equation is a good estimate but the following could alter your accurate number of calories used while running. Efficient running economy lightness of feet ideal air temperature not too windy and flat terrain on a good firm surface should use up less calories than running off road on muddy heavy soft surfaces on undulating hills when you are tired and waste energy moving forward.

CARBOHYDRATES. The best food for working muscles is carbohydrate aim for 50-60 % of your calories from carbohydrates as this is readily converted and stored in the body for energy. As you can only store a limited amount you must replace it daily. The best carbohydrates are Poor choice carbohydrates are bagels, coke, pizza, chips, white bread and white rice because they are low in real nutrition and high on the glycogenic index and simple sugars.

CHEWING FOOD is a vital act to break it up into smaller manageable pieces before it enters the stomach. This action gives warning that food is on its way to your stomach so does watching what you are eating rather than looking at the television at the same time. Ever wondered why you were still hungry after double tasking while eating this is possibly the reason.
Simple Carbohydrates include Highly refined foods like Jam, chocolate and table sugar. Complex Carbohydrates. Beans, nuts, oats, pasta, peas, potato and whole grains including rice.
Scientists have found that replacing carbohydrate within 30 minutes of exercise not only replaces lost stores but can also super compensates and increase your stores.
Allergy and food Intolerance. These symptoms can be apparent in many different ways in different parts of the body.
Digestion- Belching, Bloating, Constipation, Diarrhea, Heartburn, Nausea and Stomach pain. Ears -Itchy ears, earache, ear infections and hearing loss. Energy levels - Apathy, Fatigue, Hyperactivity, restlessness, sluggishness. Eyes - Watery, Itchy, Swollen, sticky eyelids and blurred vision. Emotions- Anger, Anxiety, Depression, Fear, Mood swings, nervousness Joints -Aches, Pains in joints, stiffness. Head - Dizziness, Headaches, insomnia.
Weight- Binge drinking and/or eating, compulsive eating, craving certain foods, excessive weight, and water retention. Lungs -Asthma, Breathing difficulty, Bronchitis, Chest congestion, Shortness of Breath. Mind - Comprehension, Concentration, Confusion, Indecision, Lack of Memory, Physical co-ordination, Stammering, Stuttering Mouth- Coughing, Hoariness, Lips tingling, Sores. Muscles - Aches, Pains, tiredness, weakness.
Nose- Hay fever, Mucus production, Sinus problems, sneezing attacks, Stuffy Nose, Skin- Acne, Dry Skin, Hot Flushes, Excessive Sweating.
If you are concerned about any of the above have an Allergy test.
Carbohydrate Monosaccharides - Single molecule structure of Glucose and Fructose (Fruit Sugar)Digestive system is designed to work more efficiently when you are upright not lying down.

CHOCOLATE eaten daily by old men in a Dutch survey lived longer. There was no mention that if you started eating chocolate at an early age you would live even longer. Chocolate is high in calories and fat but is a useful source of the mineral called magnesium needed for lowering your blood pressure and normal muscle contraction. Dark Chocolate has a higher cocoa content and usually has less fat and saturated fats. Darker chocolate has more antioxidants required for a healthier life.

CINAMON has been used for arthritis, colds and poor circulation. Cinnamon has also been treated by type-2-diabetes. This type of condition usually occurs in later life or can be triggered by obesity. The consumption of cinnamon has also been reported to cause a reduction or lower cholesterol and blood fats.

CLOVES have a slight numbing properties and used for reducing external pain like tooth ache.

COD LIVER OIL- Contains Vitamin A and is not a good source of Omeg-3 oils. The UK spent £110 million on fish oil supplements alone in 2005.

COCOA beans make chocolate. Cocoa beans contain Amino acids, Antioxidants polypherols, Minerals, oleic acid and Vitamins, which are thought to fight against heart disease and Cancer. CODINE helps the symptoms of dry coughs and is found in cold remedies.

CONSTIPATION. Men are less concerned about going to a public toilet than women that are why it is thought that constipation is more common in women. If you ignore the sensation to go to the toilet then the Colon becomes lazy. Constipation can be caused by dehydration.

COPPER can be obtained from cranberry juice.

CRANBERRY JUICE is a member of the Bilberry family and has the ability to lower LDL levels and the lower the incidence of kidney stones.

CRAVINGS. Food cravings occur for many reasons, often the body is requiring something missing from your diet, it’s not the quantity is the quality.

CUMIN can stimulate the digestive system.

DAIRY products can clog our mucus membrane.

DEFICIENCIES of minerals and vitamins occur over many months often before ill effects are noticed.

DEHYDRATION is another stress on the body and can make it difficult to fall a sleep at night. Water accounts for 60% of man's body weight and 50% of a woman’s body weight. Children have larger surfaces area to volume compared to adults and so have a much greater ability for water loss so can easily become dehydrated.
Dehydration symptoms include Dizziness, Confusion, heart rate elevation, Lips dry, extreme thirst, tongue dry. Headaches are common and cramps can occur if when not exercising. Skin looks dry in certain instances if there has been salt depletion.
Diarrhea & Vomiting can also lead to dehydration including a loss of salt. DO NOT give children bottled milk to help with dehydration because it can make the recovery process slower. Continue to breast feed a baby, if possible with additional fluids.

DETOX-70% of your immune system is in the intestine. Stress fatigue irregular meals weather changes and antibiotics can impact on your body’s natural defenses. Our digestive system needs essential fatty acids to help prevent inflammation and food allergies. To strengthen your immune system experts suggest you try a Detox.
Eat 10 portions of fresh fruit (not dried) a day like Berries. Vegetables are also good like artichokes, beetroot, broccoli, carrots, cauliflower, peppers, spinach, and tomatoes but not potatoes. Freshly frozen fruits are also good as they contain good levels of vitamin C. Garlic is another immune buster high in super nutrients. Substitute Soya products instead of dairy. Oats are good for calming the nerves due to being high in vitamin B; they work by soothing over stimulated nerves. Onions and Peppers are also good low GI Foods. Whole gain Pasta and Whole meal Pitta bread is a good source of vitamin B is also helpful.
Anti ageing foods include Apples, Apricots, Beetroot, Carrots, Lentils, Oatmeal, Pumpernickel bread, Strawberries, Whole meal bread, Whole meal Pitta bread, Eat occasionally while doing the Detox. Fish-Mackerel, Salmon, Tuna, and Meat –Lean Organic meat like Skinless chicken. Nuts – Nuts and seeds half a cupful a day, they lower cholesterol absorption during digestion and improve the immune function. Oils- extra Virgin.
Do not eat the following during a detox period dairy products refined carbohydrates like white bread white pasta and white rice or meat and wheat. Take the least amount of salted foods or do not add salt to foods when cooking or before eating. White Sugar makes platelets more sticky interferes with insulin function damages teeth and also feeds bacteria and yeast. Sugar affects Vitamin C transportation so affect the immune system.
Old wives tale was eating lots of sweet things during Christmas will give you a cold after the Turkey has gone cold. Do not drink Alcohol or Caffeine drinks instead replace with Home made fruit smoothies, Fresh Fruit for the fluid, Natural Mineral Water, Herbal Tea seating or drinking too much of the same thing no matter how healthy can also be bad for you during a detox or normal daily diet, everything in moderation. Keep warm, being cold will not in itself give you a cold but being cold will weaken your immune system.
Antioxidants are very important nutrients found in foods including Vitamin A, C, and E. The reason why we need them is to neutralize unstable molecules called free radicals. Free Radicals are produced naturally by the body but are also contained in alcohol cigarette smoke, fried foods, pollution and sunlight. They damage healthy cells cause disease and cause premature ageing, just look at a heavy smoker’s skin.
Grape skin contains resveratol and grape seeds contain pycnogenol are antioxidants. When we inhale or absorb pollutants these toxins are stored in our fat cells rather than have them in our circulatory system. The problem is when we lose weight and fat is broken down these toxins are released so offset and minimize the effects eat the following to help like apples, berries and fibrous soluble foods like porridge.

DISACCHARIDES -Two molecule structures such as sucrose (Table Sugar)The problem with this form of sugar is that it needs to be broken down into glucose, to do this it requires mineral and vitamins. As Table sugar has no nutrients the body will draw from its on supply, hence table sugar is known as the vitamin robber. Always try and eat less than 30% of total calories as fat, this should be of the monounsaturated and polyunsaturated type. Avocado Fish (Salmon Nuts (Almonds) Peanut Butter and Vegetable oils contain theses healthy types of fats and no or small traces of saturated and Trans fats.

DETOX BATH. Homemade detox bath.2 tablespoons of sea salt, 1 tablespoon of sweet almond oil,2 drops of lemon oil, 2 drops of peppermint oil. Rub the mixture into your skin while in the bath to flush out toxins. Soak in the bath for 20 minutes, optimum water temperature is a degree or more than normal. Only detox one or twice a week.

DIGESTIVE HEALTH. Inadequate digestive health is caused by poor absorption, digestion or elimination.

ECHINACEA Purpurea root extract is a natural herb with an active ingredient called cichoric acid, which helps as an anti-inflammatory and immune-stimulant. Prescribed as an antiseptic and for infections (colds), Skin health and wound healing. Echinacea tincture can be taken to help the following symptoms- acne, abscesses, bronchitis, burns, cell protection, common cold, ear infection, gingvitis, gingivitis immunity mouth ulcers, sore throat, vaginitis, wound healing, yeast infection.

ENERGY LEVELS LOW. There can be numerous reasons for this but with frequent colds and a feeling of being run down consider the following if you have some of the following lifestyle. If you work long hours on computers drink lots of caffeine drinks like coffee and tea and snack on quick fix sugary treats with inadequate quality sleep. Avoid tea and coffee as these stop the absorption of potassium and iron. Drink more mineral water. Eat more fruit and vegetables rather than sweet snacks. Eat your food more slowly and be relaxed, as your body knows it is actually eating.

ESSENTIAL FATTY ACIDS (EFA). We are unable to produce Omega-6 commonly known as Linoleic or Omega-3 Linolenic so cold pressed vegetable oils provide an excellent dietary source. EFA is important for energy, growth and hemoglobin production, recovery from fatigue, regulation of cell function and our immune system.

EXPERIMENTING with Gluten free and wheat diet can reduce BLOATED feeling, for more info log onto It can also be caused by high salt diet.

FAT- if doing long slow distance training increases your fat requirements, as this is your source of fuel. If you do not increase your consumption then stored fats are used. This is how you lose weight, training hard uses up readily available glycogen stores once exercise has finished and calories are consumed this is replaced saving fat stores for another day. Extra-unwanted weight is not so important on flat cycle routes but on hilly circuits the extra energy required to carry it up a hill is not gained on the way down. Fats Olive Oil is a monounsaturated fat and is considered a low risk product for cancer and heart disease. Used with salads cooked vegetables Sautéing.

FEEL GOOD FOODS include Onions and Garlic, as they are rich in sulphur, which are claimed for their antibacterial properties improving the immune system and reducing cholesterol levels. Garlic [raw] can irate a sensitive digestive tract but is healthy to eat. Detox with beetroot as it assists in liver detoxification.

FENNEL helps sooth upset guts.

FIVE a DAY. Aim for five portions of Fruits and or Vegetables a day. A typical example could be 1 Apple 1 Banana, 5 strawberries and three tablespoons of lightly cooked vegetables.

FLUID is often overlooked in the winter. Wearing extra clothing stops heat dissipation so dehydration is often a problem.

FOOD is required to keep you going more is required when you exercise. Your body has sufficient glycogen (energy) in the muscles and liver to keep you going for up to 2 hours at moderate intensity. It is best however to start taking in calories after 45 minutes if you plan on containing for more than 60 minutes to keep your blood levels full of energy. Slow releasing foods such as apples apricots bananas energy bars malt loaf are easy to eat while cycling. Years ago cyclist had small boiled potatoes in their back pockets these are full of carbohydrates.

GARLIC is helpful for blood pressure and can reduce cholesterol levels. Garlic cooked or raw has the same benefits concerned about garlic breath take a capsule instead. Garlic can also strengthen the immune system and is considered helpful for a healthy heart. Garlic can also help acne. GI stands for Glycogenic index and groups foods into fast medium or slow how they are broken down and absorbed. Glucose for example has a high rating while durum wheat pastas are low to medium. The Gi Diet can still make you fat, it’s the amount you eat not only the type of food you eat. Hydrated, what other benefits are there to being hydrated. It keeps the skin Hydrated.

GINGER can help nausea symptoms and indigestion and contains antibiotic properties and is also good for keeping you warm.

GLUTEN free and wheat diet can reduce BLOATED feeling, for more info log onto It can also be caused by high salt diet.

GLYCEROL is used to make more liquid available for sweating. Especially effective for races in the heat, it helps to hold more fluid.

GLYCOGEN is stored in granules in the muscles and liver, and when it is broken down as glucose that our bodies can convert into a form easily available source of energy that the body can use.

GLUCOSAMINE available over the counter with a prescription. This molecule is in the human cartilage and as we get older it degenerates. Taking this supplement can keep the cartridge healthier.

GOOD NUTRITION. To have the best chance of optimum health and get the most from your training you need to follow Ironmate recommendations for nutrition.
Please read this carefully and you will benefit I make no apologies for the detail this is what Ironman training is all about.
Depletion - The more you train the longer it takes to replace your glycogen stores. Imagine your car fuel tank. The more distance you travel without stopping the longer it takes to replace fuel used up. Long periods without rest and recovery results in much longer blocks of pure recovery to recuperate. A combination of carbohydrate protein and fat as soon after exercise called the “Window of opportunity” will help refuel your glycogen stores much quicker.
Scientific studies have proven that glycogen replacement is best down immediately after exercise when levels are low. This energy can be replaced as much as one and a half times (150%). more than normal. After 4 hours from ceasing exercise glycogen replacement returns to its normal rate. This occurs because eating carbohydrate insulin is released allowing for improved glucose to be absorbed by the muscles from the blood stream also muscle cell membranes are more permeable to allow glucose to pass thru.
Aim for 1g of carbohydrate per Kilo (70kg=70g of carbohydrates in the 2 hours after exercise then 40-50g every two hours afterwards until your next main meal.
Aim for a replacement protein carbohydrate drink in the first 45 minutes after exercise and then continue to snack on fruits for up to two hours after training. This will help with rebuilding replacement and growth. Protein is needed to replace the breakdown that has occurred when muscle glycogen levels drop during training.
Aim for a high carbohydrate diet 500-600g per day to replace glycogen stores depleted from Ironman training.
After exercise food Post Exercise meal replacement within 2 hours.
Aim for the following ratio meal or drink straight after exercise Carbohydrate 60-120g Protein 20-40g some sports bars or drinks contain these quantities. Milk shake- home made milk drink with fresh fruit or plain milk with whole fruit.Oats- Bowl of porridge made with milk add half a banana or 8-12 grapes. Half a cup of porridge and one cup of milk. Potatoes- Jacket Potato with baked beans, tuna cottage cheese or low fat cheese. Sandwich- Whole meal bread filled with lean protein. Chicken, Egg, cottage cheese, low fat cheese or Tuna.

SPORTS BAR- Containing carbohydrate and protein.

SPORTS DRINK- a recovery drink containing carbohydrate electrolyte and protein. After 2 hours continue to graze on small carbohydrate meals to supply current needs. Carbohydrate is your preferred choice to keep your blood sugar levels constant avoiding large fluctuations. Also sudden quick increases in blood sugar level often cause fat gain. All your living cells require continuous oxygen and nutrients 24 hours a day so it is best to eat little and often.

CALCIUM -2-4 portions a day. Foods made from milk including cheese, milk, vegetables and yoghurt. Portion size- One cup of milk, one cartoon of yoghurt (125g) 40g (1.5oz) Cheese or the size of 3 large dices equals’ one portion. Required for strong bones and teeth.

CARBOHYDRATES -4-6 Portions a day to include wholegrain foods- Whole-wheat bread, Beans, Breakfast cereals, Rice, Pasta, Porridge Oats and Potatoes. Required to replace and keep your energy levels topped up to help with training recovery and good health. Portion size is based on the size of your palm of your hand. This form of energy is stored as glycogen in the muscles and liver, about three times its weight in water is also needed to help store glycogen so when carbo loading it is essential to drink extra fluid. Liver glycogen is required to keep correct levels of blood glucose during exercise and at rest.
A well-trained athlete has 1500-200 kcal or about 20 miles of running. Improving your muscle mass will also help with extra storage capacity of glycogen.Fats-2-4 Portions a day.
(Healthy fats) Flaxseed oil, oils in nuts, olive oil, sunflower oil, rapeseed oil seeds and any fish oil help with endurance, recovery and help against heart disease. One portion= Half avocado, two teaspoons of healthy oil, two tablespoons of nuts or seeds, oily fish size of deck of playing cards. Fat (correctly called adipose) is stored almost in every part of the body but mainly around the organs. It is suggested calories from fat should be 15-30% of your total intake. Deficiency in low fat diets can result in the following symptoms reduced blood clotting, dermatological problems, poor blood pressure, flaky skin and poor control of inflammation. Low fat nutrition can also result in protein breakdown (muscle mass) and loss of strength after exercise as the body is deficient in fats, the exact opposite that you want to achieve.
Fruit-2-4 portions a day especially if they contain vitamin C. These are required for antioxidants, fiber, minerals and vitamins needed for the good health and the immune system. About the size of tennis ball is one portion. So two kiwi fruit would be one portion. Large slice of melon is one portion. A cup full of strawberries or blackberries would be a portion. Apple medium size would be one portion. Fruit also gives you fluid. Fruit ferments rapidly as soon as they are ripe or if you put them in a warm acidic environment, which is the same as your stomach so eating fruit separately as a snack. Fruit is best eaten 30 minutes before a meal or at least two hours after a meal or longer if protein has been eaten. You can eat fast releasing fruits that do not easily ferment like apples, bananas, coconuts or pears with slow releasing carbohydrates like oats or a whole meal banana sandwich.

TEA - the English National drink was first used as a medicinal beverage.GREEN TEA is rich in antioxidants.