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There is general confusion as to what exactly counts as clean and healthy? When should I eat? Is rice bad for me? I know you have heard time and time again that you should eat 5 servings of fruit and vegetables. And if you opened this hoping to read something different then sorry to disappoint you. You must up your intake of fruit, vegetables and whole grains. Your best companion is a BLENDER. It can pulverize fruit and vegetables into healthy tasty smoothies. You can also make  juice from the smoothies.

These are my top foods to include in your diet as you prepare for the marathon:

BANANA: Contains potassium, vitamin B6 and magnesium. These things are easily depleted when we run for long and due to sweating. Bananas are excellent before your training, during and also after.

YOGURT: Protein is important for your muscles. And for runners/running calcium is an essential part of the equation as well. Yogurt has a good amount of both and readily available. Please go for either Greek yoghurt or the unsweetened ones.
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OATS: The carbohydrates in oats are complex. This simply means they are slower to digest. These carbohydrates power you to absorb the stress that comes with your training and ultimately your run. They are readily available and also easy to make. In the weeks ahead we will be showing you how to make overnight oats that are easy to make and taste awesome.

LEAFY VEGETABLES: SPINACH, AMARANTH( efo tete), UGWU(pumpkin leaves… are vegetables that are readily available and are extremely good for you as you prepare for your run. Contains vitamin C and iron which is essential in fighting fatigue.

COCONUT OIL: The healthiest oil in the world. Especially for us in this part of the world that cook with high heat. It’s is good Fat. It’s Fat available to be used as energy.
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It is a good antioxidant booster and makes you feel fuller for longer. Consider taking a table spoon in your meal before training and on the day of your run.

Here’s a smoothie for you to try out today!


2 bananas, 1 tablespoon of coconut oil, A cup of unsweetened Yogurt , 1/4 cup of Oats and a handful of Groundnuts, 1tsp of pysillium Husk (optional)

Put all ingredients in a blender and serve. Add some ice cubes to make it cold.
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Happy Eating Folks! Make sure you come back next week where we give you your final tips to help you stay fit and to get you ready to run the Access Bank Lagos Marathon. 

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