Sagicor SIGMA Corporate Run + Nutrition Advice and Recipe Ideas

Sagicor SIGMA Corporate Run

5K races has been a big hit in Jamaica over the past few years. Every year new charity races are formed, with many opportunities for Jamaicans to give back to a particular cause. But probably more importantly are the health and fitness trends that have emerged with this new obsession. Persons are much more concerned about their wellness, evidenced by increased sightings of joggers, yoga practitioners, and a move towards cleaner, lighter cuisines.

Sagicor SIGMA Corporate Run – The Caribbean’s largest

Sagicor Sigma LogoOne race in particular has continued to attract thousands of excited participants and raise millions over the past 15 years. Since the first staging of the event in February 1999, Sagicor’s SIGMA Corporate Run has raised a total of JMD 124.5M (approx. USD 120K) towards enhancing healthcare services for Jamaicans islandwide. The Run is a 5.5 Kilometer (3.4 mile) event that is open to runners and walkers of all fitness levels and abilities. It is different from all other road races as the focus is on company teams. With over 22,200 registered participants this year, SIGMA continues to be the Caribbean largest 5K race.  This year race will kick off promptly at 7:30 a.m. on February 16 along Kingston’s hip-strip Knutsford Boulevard, and is under the patronage of Lady Patricia Allen, World and Olympic Champion Shelly-Ann Fraser-Pryce and season five winner of The Voice, Tessanne Chin.

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Check out Sagicor’s website for more race details. [Race photos courtesy of Sagicor]

Let’s Talk Nutrition

When it comes to runners’ nutrition, it can get pretty technical, especially for longer runs such as marathons and half marathons, but for shorter runs such as 5K and 10K races, it’s pretty simple. Good nutrition should be an integral part to any runner’s diet, but different foods are healthiest and most important at different times of the day. The key thing here is knowing what to eat, and when to eat it. Here are a few tips.

The night before:

You want dinner the night before to be somewhat carb-heavy (so as to carb-load your muscles) with a fair amount of protein to keep you from feeling ravenous in the morning. Ensure to make it regular white pasta or rice rather than brown. Even though whole wheat products should star in your usual fare, studies have shown that too much fiber causes intestinal distress while running. Many runners have complained about the need to go during a run. There surely aren’t any pit stops along the way for Sigma. Oh yea, please sleep. The 7-8 hour kind.

Reggae bow-tie pasta salad with tuna and sardine

Reggae bow-tie pasta salad with tuna and sardine

Check out this delicious bow tie pasta dish with protein, calcium and omega 3 rich sardines and tuna. Also, here’s a foolproof way to cook the perfect pasta every time.

The morning of:

For such a short distance, the body doesn’t really need much added energy. In fact, just a cup or two of black coffee will give you an extra boost needed to shave a few seconds (minutes) off your PR. However, because coffee’s energizing effect comes from it being a stimulant, you may need to supplement this with true energy calories. The best bet is a carb-rich fruit such as a banana or an apple, or a simple peanut butter sandwich (white bread, as whole wheat takes longer to digest) or a bagel. Skimp on the cream cheese though; excess fat has the unwanted effects of retarding digestion and can lead to intestinal distress during a run.

apple-mango-banana smoothie

apple-mango-banana smoothie

Smoothies are also a good choice as they deliver a rush of vitamins and nutrients without weighing you down. Blend a frozen banana with low fat milk and some of your favourite nuts. Whatever you do, do not stuff yourself in fear of becoming hungry during the race. Sad to say, I learnt this the hard way and almost threw up half way through one of my races. I’ll give you time to stop laughing and compose yourself. Good. Hydration is also key: you want to down at least 8 ounces (one glass) of water an hour before the start of the race.

This delicious Apple-Mango-Banana smoothie loaded with good carbohydrates and natural sugars will definitely fuel your run. Or this delectable bruschetta with gorgonzola cheese and coffee-flavoured honey.

Bruschetta with Gorgonzola Cheese and HoneyKist Blue Mountain Flavoured Coffee

Bruschetta with Gorgonzola Cheese and HoneyKist Blue Mountain Flavoured Coffee

During the race:

The only thing you should worry about during a 5K is finishing the race, and possibly mild hydration. Most runners can complete a 5K without the need to rehydrate. I surely can’t because I sweat like a farmer’s horse. There’s a proper way to hydrate. If you’re feeling thirsty during a run then you’re already dehydrated. Avoid this by making use of the water stops. There should be about 2 stops for a 5K race. You really don’t need any more than that. Sip, don’t gulp. Plain water should do the trick, but you may benefit from the added kick of electrolytes and glucose found in sport drinks. Also, room temperature is best. If you need to eat during a 5K then you should probably consider another activity. I suggest a diet.

After the race:

So, you’re on top of the world because you (hopefully) clocked your best PR. In the meantime while you wait for your buddies to cross the finish line, you want to head straight to the free food, mostly so that you can be first in line. JK. But seriously, your body is now craving all the energy, nutrients and water you’ve expended. Your best bet here are three key things: liquid, preferably a sports drink to rehydrate and to replenish lost electrolytes; carbs to restore glucose levels; and protein to rebuild muscles.

Low Fat Pak Choy Ricotta Frittata

Low Fat Pak Choy Ricotta Frittata

A good all in one is a glass of chocolate milk. Or make this quick but nutrient rich recovery shake that is sure to replenish your energy levels and kick-start your recovery process. Or, try this tasty and protein-packed low-fat frittata with ricotta cheese that will fill you up with muscle-replenishing protein.

Post-Workout Recovery Shake

Post-Workout Recovery Shake

Provided that you’ve been eating right (for the most part), you shouldn’t have anything to worry about. Remember, it’s 3.1 miles, not an eternal 26.2 grueling, knee-shattering, shin-splitting, asphalt-pounding mile marathon.

All the best,

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FREE Smoothies + Grand Opening of Toss & Roll Salad Bar New Location

A few months ago I published a post on my experience at Toss and Roll, one of Kingston’s hottest and most recently opened salad bars. Since then I’ve received a number of great reviews from friends and colleagues who have eaten there, but the main concern was the location; it didn’t offer much seating capacity, and the limited al fresco set-up meant it only allowed for casual lunch meet ups. But that’s all about to change.

As was expected, things kicked off and the demand for more space, longer opening hours, and a more central location became pertinent. Just under nine months in, Toss and Roll will be relocating to 75 Hope Road (beside the recently opened Opa! Greek Restaurant) and will extend their hours to 7:00 a.m. to 6:00 p.m. Mondays through Saturdays. The redesigned menu will feature a variety of new dishes including a breakfast fare, assorted teas and smoothies, along with long-standing crowd favourites. 

Toss and Roll New Location2 Toss and Roll New Location3

Of course, fitness junkies and owners Keisha and Jermaine Bailey have managed to keep the menu quite clean and lean with fresh fruits and veggies, whole wheat offerings, and lean meats.

Come and check out their grand opening tomorrow Saturday, January 25 and enjoy discounts and free smoothies.

Toss and Roll Grand Opening

Eat right, live better.

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The Secret to True Jamaican Jerk (Nearshore Americas article)

By virtue of my job, I was recently approached to write an article on Scotchies Jerk Centre for Nearshore Americas, a media company that covers outsourcing related news in the Americas. (Their Off Hours feature highlight the culture and lifestyles of each location.)

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This was a great opportunity as it allowed me to exercise my food blogging skills while showcasing one of Jamaica’s most renowned cuisines. In my line of work I am constantly looking for new and intriguing ways to promote Jamaica as an ideal location to do business, and food is always a great way to advertise our culture and lure prospective investors to the island. 

Jamaica. The name instantly evokes an image of pristine waters embraced by immaculate sandy shores, with a year-round welcoming sun and hospitable people. But there’s much more to this humble island of 2.8 million inhabitants. An innate creativity and abundance of natural resources allow for an extensive selection of exquisite and remarkably unique products such as Jamaican jerk. Read more on Nearshore Americas’ website here:  http://www.nearshoreamericas.com/secret-true-jamaican-jerk/

One love,

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New Restaurant – Opa! Greek Restaurant and Lounge

Opa! logoThere’s a new restaurant in town, and being one of two Greek restaurants on the island (the other being Mykonos Greek Bar and Grill in Ocho Rios) and certainly the only one in Kingston, I am pretty eager to check it out. Owned and operated by Alexx Antaeus – the same guy who brought us Isle Chix (Jamaican Cornish-style hens) – Opa! Greek Restaurant and Lounge promises to focus on fresh interpretations of traditional Greek cuisine, with a Jamaican flair, where patrons can delight in the unique and healthful benefits of the Mediterranean diet. Patrons will also be able to experience  premium Greek wine and spirits from the restaurant’s signature bar lounge.

Alexx Antaeus, proprietor of Opa!

Alexx Antaeus, proprietor of Opa! [Photo credit: Skkan Media Entertainment]

Authentic Greek cuisine

As an experienced restaurateur with strong food service and entertainment backgrounds, Opa!’s principal proprietor Alexx Antaeus, who is also a music producer with a recording studio in Manhattan, New York,  brings a fresh approach to the dining and bar experience. Opa!’s design will feature a modern and relaxing atmosphere with both indoor and alfresco dining and bar options. Targeting business professionals and diplomats, Opa! sits in between fine dining and elegantly casual, and also accommodates persons wishing to chill after dinner before heading out to the city’s night-life. Full menu will be available up to midnight. Antaeus has committed to sourcing ingredients from local and regional suppliers where possible, with a preference for organically grown products. To ensure authenticity and quality, master Greek chef Giannis Tobas, and Greek celebrity chef Maria Loi have been brought in to collaborate on menu development and overall restaurant operations.

Celebrity Chef Maria Loi and Master Greek Chef Yannis Tobas.

Celebrity Chef Maria Loi and Master Greek Chef Yannis Tobas.

I have always admired how the Greeks celebrate food and wine as quintessential ingredients for a good time. The very-fitting “Opa!” is a word Greeks use as a pronouncement of celebration; the celebration of life itself.

Opa! Greek Restaurant and Lounge flyerOpa! is located at 75 Hope Road (a block up from Citibank) and will kick open its doors on Wednesday 20 November with a special event honouring US Ambassador Bridgewater for the completion of her three-year service to Jamaica. The Ambassador will host her private guests, but patrons can make reservations for any time between the hours of 5PM and 12AM. I’ll be sure to share my experience in a subsequent post.

For more information, visit their facebook and twitter pages.

Opa!

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Rib, Roast and Rum, Aug 30 @ 22 Hopefield Ave

Join me and a group of foodie friends who will be sinking our teeth into an array of scrumptious dishes at the all-you-can-eat Rib, Roast and Rum food event later this evening at 22 Hopefield Avenue, Kingston. 

Rib, Roast and Rum flier

Quite an appealing line-up they have!

Rib, Roast and Rum Menu

This time around, Acmatic will be performing. It really doesn’t get much better than that. Get your tickets beforehand and come out in drones! 

See ya!

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