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Throw some raw unsalted cashews in there, or almonds! :) Healthy fats, nice and filling.
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Do you know the distance you are doing, if so, you can use this pace calculator to find out your speed. http://www.coolrunning.com/engine/4/4_1/96.shtml
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none, I've never liked the stuff. I'm caffeine free :)
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BBC Good Food also have all nutritional values. Every recipe I have tried from there was delicious! http://www.bbcgoodfood.com
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Not sure which airline you are flying with, but most offer different meals based on different diets. Check them out, and maybe you can get a healthier meal on board. ;)
