The Road to London Part 2: Slowly but Surely

February AKA Base building

After a rather lacklustre January, I am pleased to report that February has been an improvement of almost epic proportions. Unlike last year where I chose to ignore niggles and soldier on, I can proudly say that I have learnt from past mistakes and am now listening to my body. I have an outline training plan, but when my knee begins to ache, rather than running through it, I go to the gym, hop on the bike or put on my skis.....Yes, I am 'training by feel' and for now, it appears to be working.

One thing I have found with incorporating plenty of cross training is that it helps to stave off boredom. I'm not going to lie, sometimes the thought of going on a run now just does not do it for me; my legs already feel tired and often the thought that I have to run double the distance of my longest runs fills me with a feeling of dread and foreboding. The cross training, I believe has helped me to create a balance within my body, avoiding overuse injuries and keep me motivated......Not to mention helping me build a base for my triathlons in the summer.

This month I feel like I can share my varied training plan with my readers:

Week 1:
Sat: Skiing
Sun: Skiing
Mon: 6m steady run / 40mins on indoor bike with 5x1min intervals
Tues: 3.5m steady run
Wed: 4.5m steady run

Week 2:
Fri: Rest
Sat: 5m steady run / 1k swim
Sun: 13m Trail run / 40mins on indoor bike with 5x1min intervals
Mon: 4.5m easy run / Weights
Tues: 6.5m with hills / 1k swim
Wed: 5m steady run
Thur: 6m with 2x 10min tempo efforts / Weights

Week 3:
Fri: Rest
Sat: Rest
Sun: 14m Slow distance
Mon: 4m easy run / Weights / 40mins on indoor bike
Tue: Gym
Wed: 6m including 5x 4mins at threshold pace / Weights
Thur: 24m Hilly bike ride / Kettlebell core workout

Week 4:
Fri: Snowshoeing
Sat: Skiing
Sun: 13m Slow distance / Kettlebell core workout
Mon: 4m Easy run
Tues: 6m Steady run
Wed: Rest
Thurs: 6m including 4x 4mins tempo / Weights

FYI, where I state 'Weights', this is upper body only. I no longer do free weight work outs on my legs as I feel they exacebate my knee injury. Instead I prefer to use exercises incorporating my own body weight such as squats or lunges.

Tootsie Blood Bath
Of course, as with January, I feel like I must share my lessons in marathon training with you. My feet look like I have been wading through war trenches. I am currently sporting 3 totally black toe nails, a huge blood blister and numerous other blisters. My feet look a mess and with the warmer weather finally approaching I will still be sporting my faithful Ugg boots, no way am I subjecting the masses to my feet that look akin to something from a horror movie.
                                                    
Thankfully my mum recommended Arnica cream. It is available in most chemists and health food shops. I have started massaging this onto my bruised toes and it appears to be working and calming them down....By this, I mean the toe nails have not fallen off, which is a HUGE bonus and means I may eventually be able to sport a nice pair of peep toes this Spring.

Pancake Power
This month was everyone's favourite (well, mine anyway).....Pancake Day. Alongside the regular lemon and sugar variety I have started consuming more of my friend Felicity's Protein pancakes. With the amount of training I am now undertaking, it is important to consume protein after strenuous activity in order to kick start recovery. The recipe is so simple, delicious and quick to make:

3 Egg whites
1 Yolk
Spoon cottage cheese
Scoop protein powder
Scoop oatmeal
Pinch of cinnamon

Mix all the above together into a smooth batter and fry - I use normal sunflower oil, Felicity used coconut oil. Once browned, remove and smooth on peanut butter and sliced banana....Perfect!

So that's February.....With March, I expect my longer runs to start increasing in distance....Let's just hope the toe nails can hang on....See you next month!

Quick Recovery Nutrition 1: Smoothie Does It...

Recovery Made Easy....

As mentioned in numerous posts, it is pretty hot here in Geneva and often the last thing I want to consume after a workout is food. I have concocted the following recipes for a quick nutritious recovery snack.


You can give yourself an added recovery protein hit by adding protein powder to either of the recipes. I will often consume the berry shake for breakfast and make it a little more substantial by adding a handful of oats to provide me with slow releasing carbs.

The recipes below make one substantial smoothie and fit in a pint glass.

Recipes

1 Berry Recovery Shake
Banana
6 Strawberries, hulled & quartered
Blueberries, handful
85g Greek Yoghurt
200ml Milk

Put it all in a blender, mix and enjoy.

Nutrition Lowdown
Banana 

A ripe banana contains the ideal carbohydrate formula to replace muscle glycogen before or during exercise. They contain glucose; the most easily digested sugar and is immediatly absorbed into the blood stream for instant energy. They also contain fructose, which is absorbed more slowly providing a steady stream of fuel over time and potassium, which helps keep blood pressure down. Bananas also contain vitamins B3, B5, B6, C, K, beta-carotene, folic acid, calcium, iron, magnesium, phosphorus, and zinc.

Strawberries

Strawberries contain large amounts of vitamin B3, this helps provide the skin with natural protection from the sun.

Blueberries

One of nature's only blue foods. Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.

Greek Yoghurt
Greek yoghurt contains around twice as much protein as normal yoghurt; vital for muscle repair.
Milk
Milk contains many nutrients including calcium to strengthen bones, vitamin E to boost immunity and potassium to protect the heart. Milk is the perfect drink to consume after exercise as the body converts the post-exercise calories into glycogen to deliver carbohydrate straight to fuel-depleted muscles.

2 Cherry Recovery Juice 
12 Cherries, stoned
Kiwi, peeled and sliced
200ml Blood Orange Juice
50ml Coconut Water
1 TSP Agave Nectar

Once again, put it all in a blender, mix and enjoy. Add a few ice cubes for cooling refreshment; I often make this when the weather is hot as the coconut water replaces electrolytes.

Nutrition Lowdown
Cherries
Cherries contain melatonin, a powerful anti-oxidant that is linked to a good nights sleep, restfulness and aiding cell rejuvenation.
Kiwi
Kiwis are hydrating and contain high levels of immune boosting vitamin C and potassium. They apparently contain 10 times more vitamin C than lemons.
Fresh Orange Juice 
This provides a big hit of vitamin C helping to reduce muscle soreness, boost the immune system and haemoglobin levels; important for carrying oxygen around the body in the blood. They are a good source of the antioxidant hesperidin, believed to protect the heart by lowering cholesterol. Oranges also contain vitamins B3, B5, C, E, K, beta-carotene, iodine, iron, magnesium, phosphorus, potassium, selenium and zinc.
Coconut Water
Coconut water is known to be one of the most balanced natural electrolyte sources and is extremely hydrating after an intensive workout.

Enjoy x

Holy Guacamole Batman!

Guacamole Recipe


Apologies for my lack of posting activity recently, it has been a little hectic here in Geneva. I thought I thought I would share with you one of my very favourite snacks of all time....Guacamole. It is such a fantastic snack, often I have it as a light lunch with crudites, tortilla chips or pitta.


Avocado is such a fantastic fruit, I have extolled its virtues in the past with my Superfood Salad; I cannot sing its praises enough....And I am desperate to get my pal Louise on board with the health benefits of eating avocado and stop seeing is as a demon ball of calories! The below recipe is enough for 2 but I have been known to truck my way through the whole lot when the fancy takes me.

Nutrition Lowdown
Avocado
As dictated before; a true superfood. They are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.


Triffic Trivia - In Mexico, the average person consumes 12kg of avocados each year!


Top tip - do not store avocados with bananas as they will also ripen because of the ethylene gas the bananas release.


Chilli
Chilli health benefits are mainly due to the chemical Capsaicin. It helps control insulin levels, boost circulation and heart health, protect against strokes, anti-inflammatory, relieve congestion, lower the risk of stomach cancer and to top it all off it helps speed up the metabolism.....Therefore if for some reason you are feeling guilty for consuming the whole bowl, at least you will know that the chilli has sped up your metabolism.


Recipe
Avocado
1/2 Small Onion
1/4 Red Chilli - You can add more depending on how hot you like it
Juice of 1/2 Lime
Slug of Olive Oil
Salt & Pepper


1. Mash the avocado in a bowl
2. Dice the onion and add to the avocado
3. Deseed and chop the chilli, add to the mixture
4. Squeeze over the lime juice
5. Add a good splash of olive oil, salt & pepper and mix all the ingredients together
6. Nestle on the sofa and enjoy with tortilla chips, wholemeal pitta or crudites

Super Superfood Summer Salad

If Carlsberg made salads....

Summer is definitely here in Geneva albeit a little earlier than anticipated. With the changing of the weather and the stifling heat, I can no longer stomach hearty casseroles, pies or piping hot soups. It is just too darn hot.


Frankly, I get bored quite quickly with limp salads and find them tiresome and really only to be used as a side dish to the main feast. However the heat here has made me experiment and find a salad that is refreshing but can also fulfil my hunger come supper time....Without a side of fries.


My superfood salad below is choc-full of nutrients and I have tried to incorporate as many of the new-fangled and much-talked about so-called 'superfoods'. It is quite a hearty salad and because of the presence of quinoa and avocado, quite filling therefore you need not worry about a starchy carbohydrate accompaniment.  I have found myself practically living off this salad as it has so much flavour, is chock full of good stuff to fuel an active life style, is a doddle to make and will definitely have you squeezing yourself into your summer gladrags...But in a healthy, non crash / fad diet way.

Superfood Lowdown


Broccoli
Broccoli is a true superfood, a veritable nutritional powerhouse. It is rich in fibre, antoxidants and contains cancer fighting substances called Isothiocynates. It is also an excellent plant source of calcium. It contains vitamins B1, B3, B5, B6, C, E, K, beta-carotene, folic acid, calcium, iodine, iron, magnesium, manganese, phosphorus, potassium and zinc. Phew!


Blueberries
Some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. They are high in vitamin C and a good source of fibre. They contain a compound called Pterostilbene, which can help protect the heart in much the same way as cholesterol lowering drugs. They also contain flavonoids that can reduce the risk of heart disease and cancer and even stimulate the growth of brain cells thus slowing down mental ageing. Alongside all of this they also contain Polyphenols, these combat the effects of free radicals - the key cause of wrinkles and help to keep skin supple.


Avocado
First off, DON'T YOU DARE leave this out because someone told you they are fattening!  Avocados are a great source of monounsaturated fat and are loaded with 20 vitamins, minerals and phytonutrients. They contain more protein than any other fruit and contain a large proportion of vitamin B6; essential for helping the body release energy from food.


Rocket
Rocket is a fantastic source of fibre, iron and antioxidants such as beta-carotene and Vitamin C.


Peas
Peas are rich in both soluble and insoluble fibre and cain aid weight control. They contain the whole spectrum of B vitamins plus vitamins C & K, beta-carotene, folic acid, copper, iron, magnesium, manganese, phosphorus, potassium and zinc.


Quinoa
Quinoa is a South American grain with a high magnesium content and essential amino acids. It contains more protein, fibre and iron than rice and acts as a prebiotic, aiding the development of good bacteria in your gut. It is also low in fat and possesses a low GI, which means you feel fuller for longer. Quinoa possesses the whole spectrum of B vitamins and a high content of vitamin E, a pivotal component in skin health and the body's healing process.


Seeds
Pumpkin seeds have high levels of magnesium, iron, zinc and calcium alongside a high Omega 3 and protein content. They have been linked to prostrate health, may ease the symptoms of arthritis and are anti-inflammatory.


Sunflower seeds have high levels of vitamins E, B1 and selenium. They also contain compounds that can potentially ward off cancer and stroke and contain both anti-inflammatory and anti-allergenic properties.


Sesame seeds are packed with copper, calcium and tryptophan. They are believed to help lower cholesterol and aid in digestion.


Tomato
Tomatoes contain an antioxidant called Lycopene, which has been linked to lower cancer rates. A tip when storing tomatoes; store them at room temperature rather than in the fridge as refridgeration diminishes their flavour.


Recipe (serves 2)
Rocket leaves - enough for 2 people
Head of Broccoli
2 TBSP Quinoa
1/4 Cucumber, sliced then quartered
Avocado, cut into squares
Blueberries, small handful, halved
Large vine-ripened Tomato, chopped
50g Feta Cheese, crumbled
4 TBSP, Frozen peas
2 TBSP, Mixed Seeds e.g. pumpkin, sesame, sunflower etc
Alfalfa Sprouts, small handful
Olive Oil
Juice of 1/2 Lemon
Balsamic Vinegar


1. Boil water in a kettle. Add water to Quinoa, covering it a couple of centimetres above the grains. The Quinoa will soak up all the water in around 5 minutes.


2. Add boiling water to the broccoli and peas in a separate pan. Boil for around 3 minutes. You still want the broccoli to be tender. Remove from the heat, drain immediatly and run under the cold tap to take away the heat.


3. Meanwhile chop all the ingredients and mix. Add the quinoa, broccoli and peas then sprinkle the mixed seeds over the top.


4. Make the dressing. Squeeze the juice of the lemon and mix with a good glug of olive oil (around 2 TBSP) and Balsamic vinegar (around 1 TBSP). Drizzle over the salad and enjoy


Other Suggestions
If you want to make the salad a little more substantial, add meat or fish such as chicken. salmon or (my personal fav) smoked mackerel.

(Don't) Step Away from the Chocolate

Easter Egg Recycling Programme...


Well, we take care to recycle our newspapers, magazines, glass bottles and coke cans that it really feels only fitting to show the same respect and care with our left over Easter Eggs. However, instead of being a glutinous mess and curling up on the sofa shamefully stuffing your face with one half of an Easter egg shell only to return 5 minutes later and devour the other half, follow the recipe below and turn your eggs into a far less sinful and dare I say it, nutritious treat. Everyone's a winner, including your now groaning waistline....

Chocolate: The Facts


The Mayans rather aptly called chocolate the food of the gods and it is easy to see why. For many of us it is our achilles heel, the go-to for when we have had a bad day at the office or feel we deserve (*need) a treat. However, chocolate has had a bad wrap in past years and many of us attempt to deprive ourselves of it feeling that it will put a dampener on all the hard work we have done to stay healthy and keep off those pesky pounds. 


Good news then, in various recent health studies chocolate has been found to actually be good for us. Well, halleluyah I hear you cry...


This of course does not mean that you can go back to the demolition job on your kingsize Lindt bunny, but moderate consumption has been linked to a wide range of health benefits. To start with, chocolate is actually a fruit; the cocoa bean posseses a wide range of antioxidants and nutrients. The raw cocoa bean is actually richer in flavonols than berries or tea - both known to be powerhouses of these. Flavonols are like supercharged antioxidants and help destroy health damaging free radicals. They also aid blood flow and therefore have been connected to lowering blood pressure and decreasing the risks of heart attacks and strokes. 


Chocolate could also make you smarter; it improves the blood circulation to your brain and may even guard against dementia.


Chocolate can also aid in recovery after a hard work out session and aid in muscle recovery helping on the fight against Delayed Onset Muscle Soreness (DOMS).


With all the above, chocloate also makes you happy; cocoa contains natural stimulants that raise the levels of the feel-good chemical serotonin in our brains.


Not all chocolate will give you the above benefits. When choosing your chocolate, generally the higher the cocoa content, the more flavonols and hence health benefits. You should look for at least 50% cocoa content. This also means less sweetness because less fat and sugar are added to cut the bitterness of the flavonols. However, cooking with chocolate and adding other ingredients can aid in cutting the bitterness....Enter my chocolate fridge cake recipe.


The Best Chocolate Fridge Cake Recipe.....Like, Ever


I love this recipe, it has a feeling of chocolately indulgence and sinfulness, but actually it is really not that bad for you. It is the ideal recovery food for after a long exercise session and is more nutritious and wholesome than a shop-bought chocolate bar or pack of biscuits. 


It is extremely hard to mess up this recipe and you can experiment with differing measures of dried fruits, nuts and types / brands of chocolate.


It is obviously best kept in the fridge and can last ages....But it probably won't, it certainly never does in my fridge.


200g Plain Chocolate (I use Lindt Excellence 70% cocoa. You can also use a combination and add half a milk chocolate Easter Egg shell for a less rich version)
70g Unsalted Butter
1 TBSP Golden Syrup
75g Digestive Biscuits, smashed
100g mix of raisins, sultanas, chopped dried apricots, halved glace cherries


For a nutty version you could also add some flaked almonds or crushed hazelnuts.


If I want a real treat, I will sometimes add a bag of Maltesers....Afterall, they are 'the lighter way to enjoy chocolate'!


1. Melt the chocolate in a glass bowl over a pan of boiling water.
2. Add the butter and golden syrup. Stir into the mixture until the butter has melted.
3. Take the bowl off the heat and leave to cool for a few minutes.
4. Combine all the dried ingredients and stir
5. Pour into a 20cm cake tin and flatten down. I will often leave some of the melted chocolate behind and then drizzle over the top.
6. Put in the fridge and leave to set for at least an hour

The Breakfast of (Swiss) Champions?

Birchermuesli Recipe

When in Switzerland, do as the Swiss do...

Pretty much everyday, without fail I wake up to a piping hot bowl of porridge. I love the stuff, really love it. But the seasons have now changed, the mornings are bright and sunny and the last thing I feel like consuming is my trusty bowl of hot oats. I always dread this time of the year as it means trying to find a breakfast cereal only to then get bored of it and move on to the next, get bored of that etc...It's a vicious cereal circle.

But I think I have found a solution. Perusing the shelves of my local supermarket I came across the phenomenon that is: Birchermuesli. I liked the concept, pretty much museli and yoghurt. It does not look pretty, at least my version of it doesn't; I would liken it to a bowl of medieval gruel. However, appearances are certainly not everything in Birchermuesli's case, do not judge this book by its cover. The Swiss seem to love it and it appears to be the breakfast of choice for many; I wonder if it is the morning fuel for Roger Federer or Nicola Spirig...? Many also eat it as a light evening dish.

I often liken eating a bowl of muesli to chewing on a mouthful of wood chips, it does not always make for the tastiest breakfast and frankly can be a bit of a struggle at times. With Birchermuesli this is not so. It has a much lighter consistency, almost creamy as the milk, yoghurt and apple juice break down and soften the muesli literally making it easier to digest.

Like most foods, I prefer to make my own, knowing exactly what is going into it. Therefore I have included the recipe I use to make Birchermuesli each morning. It's so easy to make and is great fuel for endurance before an early morning workout. I have found that it sustains me for my long rides and runs perfectly.

Nutrition Lowdown

Birchermuesli will provide you with a good balance of nutrients. The oats will provide slow-burning carbohydrate and alongside the fruit will give you fibre and help lower cholesterol.

Nuts are rich in omega 3 fatty acids.

The milk and yoghurt provide some protein.

Depending on what fruit you use or is included in the muesli you will gain a vitamin hit.

Recipe (serves 1)

Muesli

Milk

Splash of Apple Juice

Cinnamon

Apple chopped

Natural Yoghurt

1. Pour the amount of muesli you wish to consume in a dish and cover it almost completely with milk.

2. Add a splash of apple juice. You can experiment with the ratio of milk and apple juice until it suits your taste. Mix in a small sprinkle of cinnamon.

3. Leave for a couple of hours. I usually cover and leave mine in the fridge overnight.

4. When you are ready to eat, chop up an apple and sprinkle on the top. You can add pretty much any fruit you fancy such as bananas, blueberries, strawberries etc.

5. Add a dollop of natural yoghurt and mix in. If you prefer your Birchermuesli to have added crunch, sprinkle some mixed seeds and nuts in.

Mamma Mia...My Bolognese Recipe

Whether you are a runner or not, one of the most familiar recipes when one things of pasta is 'bolognese'. To be honest, I was not a massive fan of this dish but unfortunately for me, it is my other half's favourite. Giving in to overwhelming peer pressure I submitted to his request and purchased a jar from the local supermarket and added it to some spaghetti. I was not impressed, predominantly because I am distrustful of anything that comes out of an air tight jar and has added nasties. A change was needed. I decided to concoct my own version through trial and error, the results of which are below. Obviously the man is happy as this now means I cook the dish on a regular basis and I am equally happy as I know exactly what has gone into it.

Nutrition Lowdown

Spaghetti Bolognese is ideal meal after long endurance runs or general training. 

The pasta is obviously a source of carbohydrate, which is critical for sporting performance as our muscles depend on carbohydrates for their main source of fuel. Pasta is also low in fat and has a low glycaemic index.

Beef is a good source of protein and iron. The body's iron stores are depleted through perspiration and the impact of the feet hitting the ground destroys red blood cells. I was unfortunate enough to be diagnosed with anaemia last year and let me tell you, training with a depleted iron store really impacts your training, not to mention that I looked like a ghost! Beef also contains a spectrum of the B vitamins such as B1,B2,B3,B6,B12,phosphorus,selenium,sulphur and zinc.

The sauce itself is a good all round option as it is tomato based as opposed to cream, therefore possessing minimal unnecessary fat. I don't think I need to go into the full nutritional value of the vegetables as the mantra of '5 a day' is pretty much ingrained into our subconscious. 

Do not be worried about adding the wine for fear that it makes the dish unhealthy. In research, red wine has been found to be preventative against coronary disease and some forms of cancer. The chemical components thought to be responsible are catechins, also known as flavanoids. Catechins are believed to function as anti-oxidants, preventing molecules known as "free-radicals" from doing cellular damage. 

Recipe

300g Mince

400g Tinned tomatoes

1 Tablespoon Olive Oil

Onion cubed

Small Courgette cubed

1 Stick Celery cubed

6-8 good sized mushrooms cubed

Garlic Clove crushed

1 Tablespoon Tomato Puree

1/2 Beef Stock Cube (e.g. Oxo)

Good glug of Red Wine

1/2 Teaspoon Mixed Herbs (you can add more depending on your taste)

Salt & Pepper to season

1. Heat the oil in a deep pan. Once hot, add the chopped onions, courgettes, mushrooms and celery. Allow to soften but not brown. 

2. Add the crushed garlic.

3. Add the mince. Personally I hate having clumps of mince so spend some time separating it with a spatula whilst it is in the pan - this will pay off when it comes to eating it. 

4. Before the mince is fully browned add the herbs and beef stock cube. This will allow the flavours to soak in more thoroughly. Do not dissolve the stock cube in water prior to adding, instead crumble it straight into the pan.

5. Add the tomato puree and stir the mixture thoroughly so that it is all incorporated.

6. Add the red wine. You only need a good glug, less than 1/2 a glass. Let it simmer in the pan for a couple of minutes and absorb into the ingredients.

7. Add the tinned tomatoes to the mixture and stir throughly ensuring everything is incorporated.

8. Season with salt and pepper.

9. Cover and simmer on a low heat for 1 hour. You can eat it straight away but I would recommend letting it simmer for a while allowing the flavours to fully absorb and develop.

10. Serve with spaghetti and a good grating of parmesan

Other Suggestions

I usually use beef mince but you could substitute it for Quorn mince for a vegetarian option or turkey mince for a lower fat version.

Sometimes I will add extra veggies such as carrots to the recipe in order to gain extra nutritional value. Bolognese is such a versatile recipe that you can pretty much add any vegetable you fancy and get away with it.