I picked out the December Shape issue mainly because my friend had written an article inside. Another article caught my eye which was worth sharing - (picked out only those that were relevant to me)
Pre-race booster -
Smoothie made with 1 cup of coconut water, 1/2 cup of tart cherry juice, 1/2 cup of blueberries, 1 frozen banana and 2 teaspoon of flaxseed oil.
Coconut water is rich in potassium which helps prevent cramping, tart cherry juice helps reduce inflammation, blueberries adds flavor and antioxidants to help post-race soreness, banana is a good source of digestible carbs and flaxseed oil helps in breathing and is high in omega-3 fatty acids.
Pre-long haul flights -
110g grilled salmon seasoned with 1/2 teaspoon of ground ginger, 1 cup of steamed kale, 1 baked sweet potato and 1 apple.
Salmon helps to boost the immune system and fighting off viruses whilst ginger calms the stomach. Steamed kale and sweet potatoes are high in vitamin A which protects the mucus membrances in the nose which is the body's first line of defense against bacteria. The apple will help keep hunger pangs at bay and has 4g of fibre that can increase the production of virus-fighting anti-inflammatory proteins.
*Information taken from Shape Magazine Singapore, December 2010 "Eat Right" p122-124