Life

20 questions on health and fitness: Jane McClenaghan

Gail Bell asks experts and people in the public eye what keeps them going. This week: Jane McClenaghan

Nutritionist Jane McClenaghan practices what she preaches when it comes to eating well and keeping in fit
Nutritionist Jane McClenaghan practices what she preaches when it comes to eating well and keeping in fit Nutritionist Jane McClenaghan practices what she preaches when it comes to eating well and keeping in fit

1. Up and at it – what is your morning routine?

I get up a little earlier these days, as I am trying to fit in 10-15 minutes of yoga first thing to help prevent backache, which stopped me in my tracks a couple of weeks ago. It seems to have done the trick, and I credit this wee morning routine with getting me back to my regular running and exercise routine, pain-free. I like to take time to sit down and eat breakfast before the day starts. We have a rule in our house that social media should be ignored until after breakfast, so we tend to listen to the radio instead of switching on the iPad.

2. What might you eat in a typical working day?

Breakfast: In summer, a low-sugar granola, packed with nuts and seeds, with natural yoghurt and fresh berries, or a couple of scrambled eggs with sourdough rye bread and some cherry tomatoes.

Lunch: I like to plan ahead to make sure I eat well during the week, so on Sunday evenings, I will make herby quinoa super salad, or batch-cook some chicken or salmon to have with a great big salad at lunchtime.

Evening meal: Something quick, easy and healthy. I tend to go carb-free Monday to Thursday, and love stir-fries with spiralised courgette, tomato, peppers, plenty of basil and some fish or prawns, or make a frittata packed with vegetables and served with a green salad.

3. Is nutrition important to you?

I believe a healthy diet is the foundation to good health. As a nutritional therapist, I really do practice what I preach and make good choices when I can, not just because it is my job, but also because it makes me feel good. I also believe that balance is key, which is why I advocate the 80:20 rule – eat well 80 per cent of the time and there is room for the occasional treat.

4. Are you a calorie counter?

No! I hate the idea of calorie counting, as it negates the fact that calories from different sources have different effects on appetite, weight and health. For example, calories from fat and protein help regulate appetite and make us feel fuller for longer, while calories from carbohydrate tend to leave us wanting more. High calories foods like nuts, seeds, olive oil, coconut and avocado are packed full of essential nutrition. It is time the low-calorie, low-fat lobby was ditched in favour of eating a healthy, balanced diet.

5. Best meal ever?

On holiday in Spain we were in a remote fishing village with one small restaurant. A fisherman came in with his haul and we were served the freshest fish with a simple salad, plenty of olive oil and local vino tinto to wash it down.

6. Do you have a guilty pleasure?

I would happily eat chocolate every day, so I have to discipline myself. I allow myself a bar of chocolate on a Friday, so if the craving hits mid-week, instead of feeling deprived, I know it's just a day or two before I can indulge.

7. Have you ever been on a diet? If so, how did it go?

Not really. I am not keen on the idea of going on a diet – healthy eating is a lifestyle choice, rather than a quick fix.

8. Do you take health supplements?

Yes. I take a good quality multi-vitamin/mineral, a fish oil and some Rhodiola, which helps with stress. I also take a probiotic 3 or 4 times a year to help give my digestion a boost.

9. Teetotal or tipple?

I have a glass or two of red wine at weekends and the occasional G&T as a treat.

10. Fruit or fry-up?

Fruit – but only two portions a day and low-sugar fruit, so berries, apples, pears and kiwis.

11. Stairs or lift?

The stairs when I can.

12. Do you have a daily exercise regime?

Exercise helps me manage stress and unwind, so I value my exercise as much for mental wellbeing as for physical health. I aim to do at least 30 minutes daily; as well as yoga, I do a Tribal Fitness bootcamp twice a week, run a couple of times and try to squeeze in a weekly pilates class. At weekends I walk in the Mournes, cycle in Castlereagh hills or kayak on Strangford.

13. On a scale of one to 10, how fit do you think you are?

Around 7 or 8. I am happy with my fitness level but am in training for next month's Causeway Coast 10k so hoping to be in top form by then.

14. Best tip for everyday fitness?

Make it a habit, do something you love and do it with other people.

15. Do you have a memory from school PE days you would rather forget?

Navy blue knickers under PE skirts!

16. Did you ever have a health epiphany which made you change your lifestyle?

No, just feel better when I eat the foods my body needs.

17. Best health advice you were ever given and would pass on to others?

Eat real food! Get back to nature's bounty of fresh fruit and veg, fish and good quality meat, real butter instead of processed margarine and kick the unhealthy habit of white, refined, sugary and processed foods.

18. Who would you try to emulate in terms of fitness / attitude to life?

I try to be true to myself, listen to my gut instinct and do what feels right.

19. What time do you get to bed normally and do you think you get enough sleep?

I like to be in bed by 10.30pm and get eight hours sleep most nights. Thankfully I sleep well and tend to wake feeling refreshed.

20. Would you say you have a healthy attitude towards your own mortality?

I'd like to think so. Life is short, so make the most of it.

:: Jane McClenaghan is author of The Vital Nutrition Cookbook (vital-nutrition.co.uk)