Graeme Simpson: Food is fuel for your mountain bike

The Big Bike Film Night Cycle Chic is on Monday at The Blue Baths. Photo/Supplied

Nutrition is one of the building blocks to good health - and better mountain biking. Rotorua's Cati Pearson knows that better than most people. She's a clinical dietitian and a very successful mountain biker.

She was born and bred in Rotorua, living here for the first 18 years of her life.

"I left to complete my studies then decided to return to be close to my family and the fantastic lifestyle," she says. "I really love being only 15 minutes away from the trails, and with all the surrounding lakes I've got a whole variety of fun activities to keep me fit and healthy."

Cati's launched her own business, Feedyourfuel.co.nz, and is also at QE Health Wellness and Spa every Friday.

"I've been interested in food and exercise my whole life and I wanted to encourage other people to become as interested in nutrition and overall health as I was," she continues.

"Being a dietitian means I'm able to work not only with individuals with chronic diseases but also groups, educating them on sports, nutrition and general healthy lifestyles. It ticks all the boxes."

As a brand ambassador for TREK New Zealand, she's riding the Giant 2W Gravity Enduro in the Whakarewarewa today, in preparation for round one of the Enduro World Series when it returns to Rotorua in late March as part of Crankworx.

Here are her five, easy-to-change, dietary habits that can help improve your health and wellbeing.

1) Water! It is true that you need about 2 litres of water a day for your body to function optimally. If you are trying to lose weight, try to drink water before and with meals to fill you up and reduce unnecessary over-eating.

2) Try making half of both your lunch and dinner either fruit or vegetables. This can help with overall health and weight maintenance. The more colour the better, ensuring you are getting a wide range of vitamins and minerals with each meal.

3) Food first. Leave out the pills and potions and try to choose vitamin or protein-rich foods to fuel you throughout the day. Not only is real food cheaper than protein powders and detox drinks, but it also provides you with a wide range of nutrition. It is also less likely to have hidden sugars and artificial additives.

4) Exercise. It's not all about food, sadly. It's a combination of both food and exercise that contributes to a healthy lifestyle. Aim for 30 minutes a day of getting hot, puffed and sweaty. This doesn't have to be all at once: try 5-minute intervals spread throughout the day.

5) Carbohydrates are not the devil. Bread and potatoes often get a bad name, however we need starchy foods to give us slow-release energy and to provide our brains with fuel to function. Be careful with portion sizes; try to have no more than the size of your fist at each meal.

The Big Bike Film Night is a diverse, entertaining programme and starts at 7pm this evening. TBBFN - Cycle Chic is more focused on films about women (but everyone should see it) and is on Monday at 7pm. Both screenings are at The Blue Baths. Tickets online or at the door: www.bigbikefilmnight.nz

Photo: The Big Bike Film Night - Cycle Chic is on Monday at The Blue Baths.