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NUTRITION

EASY VEGETABLE AND BACON SLICE

09 January 2019

This tasty and healthy vegetable and bacon slice can be served for breakfast, lunch or dinner! The choice is yours. 

Ingredients
6 eggs
1 large zucchini grated
1 carrot grated

1/2 onion finely diced

1/2 cup grated cheese

300g thinly sliced bacon

Pinch of nutmeg and baking powder

Salt and pepper to taste
 


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LENTIL BOBOTIE

27 November 2018

Not sure what to cook tonight? Then try this tasty – and healthy – lentil bobotie.
 
INGREDIENTS
·      2 cups lentils, cooked
·      2 T canola oil
·      1 onion, peeled & chopped
·      2 cloves garlic, peeled &


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SNACKING WHILE COOKING MIGHT BE DETERRING YOUR WEIGHT LOSS

by Chanelle Retief (Registered Dietician) - 19 November 2018

We all know that feeling; you had a long day at work, you were stuck in traffic and to top it all off… you had to stop at the grocery store for some extra milk. By the time that you get home and finally start with dinner your stomach is growling. The inevitable follows. You snack and taste so much while cooking that unknowingly you are actually eating a whole meal, and that before dinner has even been serv

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HOW BAD IS LATE NIGHT SNACKING?

by Chanelle Retief (Registered Dietician) - 29 August 2018

We all know the feeling; you’ve been eating so healthy all day and sipping on your eight glasses of water…then the clock strikes 9pm, and suddenly it feels as if you have to eat something, right now. Unfortunately that something is usually half the slab of chocolate in the cupboard or five or your favourite cookies. Late night snacking is not something new and it is not something uncommon. It is not

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WHEN RUNNING MAKES YOU NAUSEOUS

by Chanelle Retief (Registered Dietician) - 18 April 2018

Nausea while running seems to have become a common problem amongst many endurance runners, especially those tackling ultra distances. On top of this many have no idea what the causes of their sudden nausea could be. Chanelle Retief, Registered Dietician, explains.
 
Nausea can strike anytime: before, during or after a running event. One thing is for sure; it is definitely more common on maratho


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BREAKFAST BANANA AND STRAWBERRY SMOOTHIE

by Chanelle Retief (Registered Dietician) - 06 March 2018

All out of healthy breakfast ideas? Here's a quick and healthy start to your day.

INGREDIENTS
•    1/2 small banana
•    1/2 cup chopped fresh strawberries
•    3/4 cup fat free milk
•    1/4 cup low fat plain yoghurt
•    1 tablespoon honey
• &


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SQUASH AND LENTIL SALAD

by Chanelle Retief (Registered Dietician) - 05 January 2018

Trying to kick January off with some healthier habits? Not sure what’s for lunch this weekend? Then try this delicious Squash and Lentil salad prepared by our in house dietician Chanelle Retief.
 
INGREDIENTS
•   350g chopped butternut squash
•   4 tbsp olive oil
•   75g cucumber & mint raita or tzatziki
•&n


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DETOX SMOOTHIES

03 January 2018

Get back on track this January with these delicious detox smoothies. Have one for breakfast or after a workout, and add a little health back into your life! Trust us, your body will thank you, and you might just feel better on your next couple of runs.
 
1. Detox Spinach Smoothie
This is perfect post workout and is packed with all the vitamins and nutrients you need after a run.
&


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HOW TO INDULGE, WITHOUT THE WEIGHT GAIN

14 December 2017

The festive season is a time of indulgence. None of us want to deprive ourselves over this glorious season of family time, beach holidays and lazy days. But none of us want to return with 5kg of extra weight come January. Chanelle Retief, Registered Dietician, helps with some tips on how to enjoy yourself, without the weight gain.

1. Don’t skip breakfast (or any other meal for that matter)

It’s very easy to skip breakfast when on holiday, because we are no


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RICE BOWLS ARE THE ANSWER

22 November 2017

Rice bowls are the way to go if you don’t have much in your fridge and feel like a quick, yet healthy meal, especially after a run.
 
And if you have pre-cooked rice in the fridge, even better and quicker. There is so much you can add to them. Below is a very basic recipe that you can mix, match and add to as much as you like. Just remember, if you are going to have it after a run, add so


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