What’s for lunch?
Boutique Sport office compares their culinary choices.
How to Avoid Jet Lag
You’ve either just enjoyed a holiday of a lifetime or about to begin your journey to sun, sea and sand and the only things left to contend with are airport queues, a long haul flight and avoiding jet lag. Flying through different time zones can have an unwanted effect on sleeping and eating patterns, so planning ahead is key to staying fresh and energised.
Depending on the time of your flight, always aim to stay hydrated before you fly. If you have been in a hot country or on an active break, you may be more dehydrated than normal, so aim for at least 2 litres of water across the course of the day. Flying is notorious for causing dry skin and dehydration so purchase more water at the airport so you can sip away during your flight, and avoid alcohol and caffeinated drinks at all costs.
During your flight, begin to think about the time of day it will be when you arrive at your destination. This is important so you can begin planning your next meal to fit in line with the countries time zone. Eating foods that will provide you with a sustained level of energy are ideal to help avoid jet lag. Meals with a combination of wholegrain carbohydrate and lean protein work perfectly. Have you tried prawn paella or mixed bean chilli with brown rice? Make the most of experiencing the local cuisine and seek out the healthy options to keep you nourished and body confident during your well deserved break.
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Natalie Coghlan RNutr
Cooking Up A Storm
Broad Bean Risotto
Ingredients Serves 4
1 tsp olive oil
1 onion, chopped
2 garlic cloves, chopped
1 yellow pepper sliced
1 mug of broad beans
1 teaspoon paprika
1 teaspoon of turmeric
800ml of vegetable stock
300g risotto rice
To serve: mixed salad
Top tip! Add some chicken or prawns to add an additional source of protein to the paella.
Equipment
Chopping board, knife, large non stick frying pan, jug
Method
1. Heat the oil in the frying pan, add onion, garlic, paprika and turmeric then cook for 3 minutes until soft.
2. Add the pepper and broad beans cook for another 3 minutes.
3. Add the rice and cook for a further minute, stirring continuously.
4. Then add the stock a little at a time and stir gently leaving it to simmer for 20 minutes or until the liquid has been absorbed and the rice is cooked.
5. Add black pepper to taste and serve with a side salad.
