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Head to Head Harbour Walk

  • Nutritionist Advise for the Walk

      21 October 2012

    Nutrition for long-distance walking Prepared by Olivia Green - Nutritionist 3-4 hours before, or the night before exercise A balanced meal with some good quality carbohydrate is recommended either 3-4 hours before or the night before (it is not wise to miss sleep just to fit this meal in; if exercising early in the morning, have this meal the night before, and supplement with a snack in the morning). Examples: ? Porridge made with milk + fruit ? Eggs or baked beans on toast ? Chicken + salad wholemeal wrap or pita pocket ? Jacket potato + cottage cheese 1-2 hours before exercise A snack can help top up energy stores, but should not be too gheavyh ? avoid high-fat or high protein foods at this point. Also, some high fibre foods may cause stomach upset. Examples: ? Toast + cottage cheese or peanut butter ? Healthy muesli bar (e.g. Be Natural Trail Bar) + fruit ? Fruit toast or hot cross bun ? Flavoured rice gquick cuph (check low-fat) ? Smoothie with banana + milk + honey + yoghurt Less than 1 hour before Whether you eat in this last hour can be helpful if you need an genergy boosth, or if you havenft had a chance to consume the energy required in the pre-exercise period. Sugaryh or high glycemic index (GI) carbohydrate is suitable at this time, for quick absorption. Examples: ? Crumpets + honey/syrup ? Creamed rice can ? Rice crackers or rice cakes, including sweet-flavoured rice cakes During exercise During longer walks (5 hours or more) it is likely that you will run out of energy, even if you have stocked up on the right fuel beforehand. Also, as time goes on, you will have missed normal meal times. Foods that are quick to absorb will provide an energy boost: ? White bread jam or honey sandwich ? Sports drink e.g. Powerade, Replace ? Jelly beans / lollies ? Carbohydrate gels e.g. Gu, Leppin Foods that can help with long-lasting energy (to be used in combination with above foods during very long walks: ? Wholemeal bread marmite or peanut butter sandwich ? Muesli bar e.g. Be Natural Trail Bar ? Sports or protein bar e.g. Powerbar or Balance Fuel 2 Go bar ? Creamed rice ? Banana ? Trail mix i.e. nuts, raisins, small amount chocolate M 021 910 022 | E olivia@nznutritionist.co.nz www.nznutritionist.co.nz www.facebook.com/oliviagreennutritionist Recovery Following any exercise session, the ability to recover energy stores and repair muscle protein is enhanced in the hour following exercise. This is the best time to consume food for recovery. The recovery snack or meal should contain carbohydrate and a small amount of protein. Some examples of food combinations that make up the nutrients required are: ? Banana + glass of milk ? Crispbread crackers + low-fat cream cheese ? Filled roll or pita ? Sports drink when time and resources are limited ? Cheese and tomato toasted sandwich ? Baked beans on toast ? Corn thins or rice cakes + tuna/cottage cheese ? Smoothie made with milk, banana, yoghurt List of foods and their nutrient contents: M 021 910 022 | E olivia@nznutritionist.co.nz www.nznutritionist.co.nz www.facebook.com/oliviagreennutritionist

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  • About the Head to Head Harbour Walk...

      6 October 2012

    Head to Head Manukau walk ? for poverty in our own back yard October 2012 Many people will have heard of, or even participated in, the Oxfam trail walk in Taupo. It's a 100km walk to raise money for impoverished communities in Africa, Asia and the Pacific. This December will see the start of a similar initiative around the Manukau Harbour to help raise money for schools at the heart of struggling communities in our own country. The news is filled with stories of families and children who have lost their way and ended up in awful cycles of violence, poverty and despair. The money raised from this event will go towards implementing the Crackerjack Kids programme into Randwick Park School in Manurewa, a school that is suffering badly from the effects of these cycles. The Cracker Jack Kids Program is a new resource from Quantum Sport for primary school teachers, using game play to teach essential character traits and life skills to students. Prominent New Zealand sportspeople are involved such as Eroni Clarke, Ruben Wiki, Dillon Boucher, Michael Jones, Anna Richards and Luisa Avaiki. The event will be held on Friday 7 December and it's the first time something of its type has been done in this part of Auckland. It will commence at 6pm in Awhitu Park, and will finish some 24 hours and 120km later in Huia, Waitakere. The walk will be broken up into four legs (30km each), with one member from teams of four completing each leg. It is non-stop, so some dedicated team members will be walking through the night. It's the brainchild of Paul Dickson a Project Manager who was planning to do the Oxfam Trail walk this year. ""A few of the lads I work with were planning on doing the Oxfam walk earlier this year down in Taupo to raise a few dollars for countries in need. Unfortunately due to timing and injuries, that plan fell through so we decided to plan another similar event ourselves. We wanted a local cause and after much asking around, I came across Ken at Quantum Sport and the Crackerjack Kids organisation. It ticked all the boxes and most importantly it meant we would be raising funds for something in New Zealand."" says Dickson. Quantum Sport identified Randwick Park in Manurewa as the school to receive the help. The route of the walk is intended to go past the school. ""We see no reason why this event cannot grow into the next Round the Bays and eventually have the Crackerjack Kids programme in every school in NZ!"" About Randwick Park School Randwick Park is a Decile xxx school of xxx students located in Manurewa, South Auckland. Each day about 30 students eat at the Breakfast Club and others are fed by their teachers. 85 students are fed each day through the Kids Can initiative. Despite the side effects of a community affected badly by the economic downturn, this is a school that is making every effort to ensure that their students get the best chance at learning possible. Initiatives in place include a Breakfast Club, a government-funded full time social worker, the HIPPY programme, pre-school education packs and Kids Can. The school has also begun the Garden to Table programme this year. There is a high demand for help with food, furniture and clothing and the school works with families and the community to try and help meet needs if families are struggling. Local residents provide support and cases are brought to the social worker to help families with budgeting and getting themselves out of financial strife, if required. Randwick Park is a school with a positive vibe and a desire to succeed. They feel extremely honoured to be the recipients of the fundraising from Head to Head as they know the Cracker Jack Kids programme will be an enormous boost to children who may be suffering from low self-esteem or the effects of difficult family situations.

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