Can Juicing enhance performance?

As I write this, its exactly 1 day and 15 hours until the start of the London Marathon and I have just broken one of the golden rules - don't try anything new in race week.

What I've done isn't exactly heinous and I have done so under good authority (my colleague the multi marathon smashing and cyclist extraordinaire) but none-the-less i'm a little nervous.

I have just consumed my first beetroot juice.

Numerous studies have linked the consumption of Beetroot juice to increased stamina and speed, which I simply couldn't resist ahead of Sunday's marathon. Beetroots are high in nitrate, which when ingested is converted into nitrite then nitric acid.

Nitric acid has two effects on the body, firstly it causes blood vessels to dilate so you can provide more blood through them. Secondly, it makes the mitochondria (the powerhouses of cells) more efficient so they create the same amount of energy whilst consuming less oxygen. These basically means you are producing more oxygen but utilizing it more efficiently which can only lead to good things!

So to make my juice I juiced a whole cooked beetroot with an apple and Satsuma and a little water. The taste was ok - very beetrooty. Luckily i'm a fan of the taste to it works for me. The maximum effects as described above take place between 2 and 2.5 hours from consumption, so assuming I don't experience any untoward effects, I will have another with my breakfast on Sunday morning and hopefully reap the rewards and hit my goal of a 3:30 finish!

My nerves are slowly turning to excitement and i'm feeling pretty pumped right now. Bring. It. On.

Feeling fruity

There are so many health benefits of Oranges you would be crazy to not be eating them. I eat at least one pretty much every day and when i'm feeling run down up this even more as they contain so much goodness.

Starting with the obvious, they are jam packed with Vitamin C which helps to boost immunity thanks to its role in protecting the body from free radicals. When you exercise frequently at high intensity you are more risk from free radicals because of the stress this induces. Antioxidants fight off free radicals so a diet high in these is essential and have even been linked to reducing the risk of heart disease. A single orange can provide almost all the RDI of Vit C so the more the merrier here.

For the same reason Vit C helps with immunity, it also helps to prevent skin damage and can even help with the appearance of anti-aging. As well as being high in Vit C, Oranges have high levels of Vitamin A the properties of which keep the body moisturised, in particular the eyes.

They contain high levels of insoluble fibre which not only makes you feel fuller for longer but is key to maintaining healthy bowel function by preventing constipation and can even prevent IBS. The rich fibre content also means they control blood sugar levels making them a great choice for everyone but in particular diabetics.

For all these reasons, they make a great snack so next time you're snacking, reach for an Orange!

The best flapjacks yet

Words cannot describe how good my latest creations are - packed with protein, layered with peanut butter and topped with a totally clean chocolate spread, I urge you to get these in your life! What's more they are 100% vegan with no refined sugars so anyone can enjoy these beauties.

What are you waiting for? Time to get your bake on.

To get started, combine 200g oats with 2 scoops of your chosen Protien powder then add Almond milk until the mixture comes together. The amount of Almond milk you need will depend on what type of Protien power you use, but start with around 50ml then keep going until you're happy with the consistency. Next pop a selection of nuts into the food processor and blitz until they start to break down. I like the nuts to be quite chunky so this takes me about 30 seconds, but if you prefer a finer mix then keep going for longer. I used cashews, almonds and pecans. Add the nuts to the Oat mixture then transfer the lot to a lined tin, pushing it all down to the bottom.

Next comes the peanut butter layer - I use PB2 but you can you use any nut butter you like - spread a layer over the oats then transfer to the freezer and leave to set for about an hour.

Then comes the good bit - the chocolate layer! Put around 10 pitted dates into a saucepan with enough water to cover the dates. Heat until a syrup is formed, you will need to keep topping up with water and stirring - this took me around 20 mins all together. Next add two tablespoons of Cacao power and stir until combined. I also added a splash of Dark Chocolate Almond milk to intensify the flavor then left to thicken for about 10 more mins, stirring occasionally.

I then took this off the heat to cool down and once the oat/peanut butter layer had frozen, poured the chocolate layer over the to, then put the whole thing back in the freezer for another hour or so to set. Remove from the freezer and allow to defrost then chop into bars or squares and try not to eat the whole thing in one go!

These are great pre or post workout or simply when your chocolate/sweet cravings come around - enjoy as they are completely clean but taste entirely naughty.

Fabulous Flapjacks

Forget everything you thought you knew about Flapjacks and check these out - not an ounce of butter in site!

I love flapjacks but the commercial produced ones are jam packed with fats and simple sugars and whilst I am all for a little indulgence here and there, I wanted to create something that I could eat as an afternoon snack or post workout. 

As with some of my other snacks, these ones don't require any baking and so are super simple to prepare. Start by heating maple syrup* (see my note below on this) with some cinnamon in a saucepan until the cinnamon has combined. As I've mentioned before, I don't measure but i'd guess at 4 tablespoons of maple syrup and one tablespoon of cinnamon. This may sound a lot but remember you can get up to 10 portions from this recipe.

Whilst this is heating, put your chosen selection of nuts into a food processor and blend until they are nicely broken down. I used Cashews, Walnuts, Almonds and Pecans. Add these, along with Oats, pumpkin seeds, dried cranberries and chopped dark chocolate to the syrup saucepan and stir. I also add a scoop of protein to this to increase the protein content but as ever, this is entirely optional.

Next transfer all of this into a lined tin, pushing the mixture down and put into the freezer. Whilst chilling, you can then make the topping, again is entirely optional, they are great with or without. The topping is chocolate hazelnut spead, the recipe for which can be found on my pancake post. Remove the flapjacks from the freezer, top until your hearts content and that's it!

These are brilliant for satisfying sweet cravings any time of the day and provide a great source of energy pre and post training. I keep mine in the freezer and take out an hour or so before I want to eat them.

*I use 100% pure maple syrup, always check the labels of what you buy as many are as little as 20% maple syrup and the other 80% is refined sugar and other nasties you want to avoid.

Snack Happy

I am always on a mission to create tasty, energy filled, low sugar snacks to keep me going throughout the day, so behold, my latest offering! The great news about these beauties is that there actually isn't any baking required! These Protien packed squares are super quick to put together and make great snacks for when you're on the go.

A fantastic source of energy and protien - these squares
are great any time of the day between meals.

 

The recipe is also really flexible so you can switch in and out ingredients depending on your preference or what you have in the cupboards.

 

Start by melting a tablespoon of nut butter, with honey (add more the sweeter your tooth) and about 100ml of Almond milk. Once smooth add a couple of tablespoons of cacoa power and stir until combined. Next add in your dry ingredients, I went with Oats, chopped cashews, sultanas and a little dark chocolate. I also added a scoop of soy protien to boost the protien content but this is entirely optional. I don't really measure as I go, I just keep going until the consistency looks right!

 

Once you're happy with the contents, put the mixture into a lined tin and transfer into the freezer for an hour or so until set. Then chop into squares and you're ready to go! 

 

I have been munching on these in the afternoon with some fruit and they have kept me going through to dinner. They make a perfect post workout snack as well as the blend of Carbs and Protien are just what you need to replenish your Glycogen Stores but remember to make sure you rehydrate as well as eat following exercise to maximize recovery.

 

Happy snacking x

 



Beating that 3pm slump

You know what I mean - that time of the afternoon when lunch has come and gone, you've still got hours ahead of you at work and all you want to do is curl up in the biggest, comfiest bed and eat peanut butter from the jar (fear not, we've all been there).

My thoughts here are that prevention is better than cure and with a few smart changes to your diet and exercise regime you can wave goodbye to this feeling for good. The 'slump' is triggered when the level of glucose in your blood drops and your body produces Cortisol as a defense to prevent it from dropping it even further. This essentially means your body goes into defense mode and your metabolism slows, thus your ability to produce energy slows causing those unwanted feelings of fatigue and increased cravings for sugary foods.

Here's how to beat it;
1 - Little + often
This is my approach to eating everyday - by having a continual intake of Calories throughout the day, your blood sugar remains at a moderate level, so no drop in blood sugars = no slump. The actual amount you need to eat is unique to each of us and is dependent on factors such as age, weight and level of activity. To get a rough idea of your daily calorific needs you can calculate your Basel Metabolic Rate (which uses these measures) and add to that your level of activity - just Google this and you'll find lots of online calculators. Also aim for foods low on the Glycemic index as these help to moderate levels and help to avoid those nasty spikes that will have you reaching for the chocolate following a meal. Protien rich foods take longer to digest and will keep you feeling for longer so by adding a little protein to each meal will help to you going. I eat 6 times per day, usually 2/3 hours apart which means i'm never starving hungry and helps keep those cravings at bay! Keep a stash of healthy snacks nearby which will keep you from choosing an unhealthy option.


2- Move
Sitting at a desk all day is not good for your mental or physical wellbeing. In fact, studies show that your can increase your productivity by up 60% simply by walking around. So, try to find ways to add a little movement into your day. Some tactics that I use include;
- Arriving to the office early and going for a run
- Keeping a one litre bottle of water on my desk that I have to refill at least twice during the day
- Do a class at lunchtime or even go for a walk for 30 mins
- If you drive to the office, park at the furthest point from the door
- Take conscious breaks from your work - even if that's walking away from your desk once every couple of hours for 10 minutes you will find this revitalizes you.
If you struggle with motivation, get others involved too - this really helps!


3- Hydration, Hydration, Hydration
Your body is made up of at least 65% water so keeping hydrated is key to maintaining balance. You are recommended to drink 2 litres of water per day however this should be seen as the minimum and you need to ensure any water lost through exercise is replenished above and beyond this. I aim for four litres per day (which does mean I visit the ladies ALOT) but the benefits far outweigh this. Being hydrated will help you feel more energized and it will also make you feel more satisfied following a meal which in turn will mean you're less likely to crave those nasty sugary snacks that will leave you in a slump in no time. If you get bored of water, try drinking tea's like Green, Peppermint or Lemon. Oranges are also another great source of hydration and are a great boost of vitamin C.

4- Sleep
Your body needs R+R - without it your production of Cortisol will be higher which as discussed is not good! Aim for 8 hours a night, anything less you will not be functioning at your best. Sleep can be disrupted by a drop in glucose levels during the night, so do not go to bed hungry, ensure you've eaten enough before going to bed. Relax before going to bed, Yoga is amazing for this.

The Domestic Godess

Following my resolve on Saturday that I need to eat more, I got to work this weekend on a number of meals and snacks to keep me feeling my best throughout training.

First on the list was something snackable, that was nutritious enough to help maintain blood sugar levels but also yummy. So I settled upon these little beauties, what I am calling Carb-Tien Bites (name probably needs some work, suggestions welcome!)

The perfect in between meal snack

Super simple to make, they combine Oats for a hit of complex carbs, Soy Protein Powder for muscle repair, Three-Nut butter for more protein and all round yumminess, a splash of Almond Milk to help bind the whole lot together and some chunks of Dark Chocolate (because Dark Chocolate). Made in under 5 minutes, I store these in the freezer and help myself as and when.

Next I moved on to developing something that can be easily adapted depending on how hungry/in need of carbs I am - doesn't it look beautiful?

You can get just the Pomegranate seeds from M&S which
are a real time saver.

Essentially, this is just my favourite greens in a creamy yet low fat sauce that here is served on courgette noodles but could easily be replaced with Pasta, Quinoa, Rice or anything else depending on your fancy. I baked some broccoli, then added this to a saucepan in which I had melted the 'Lightest' Philadelphia cream cheese and skimmed milk, then added Peas and Spinach. Served and topped with Pine Nuts and Pomegranate seeds, finished with a sprinkle of Parmesan. With lots of Fibre and Iron this one is a winner, and looks amazing, which I always finds seems to make it taste even better!

Then it only seemed right to make something sweet - I don't have a huge sweet tooth but I do find myself looking forwards to a dessert following a long run. So this on is adapted from 'Deliciously Ella' (link in previous post) and is a take on a classic Apple and Blackberry Crumble. Again, super easy to prepare, just pop a chopped apple and a handful of blackberries in a saucepan with a little water and top with Cinnamon, then simmer until soft. I then drained 90% of the remaining liquid, put in a bowl and topped with some homemade granola I had left (recipe in 'I heart breakfast' post), and that's it! So yummy and comforting, but no added sugar, just what I was after!

All the flavor without the refined sugar!

Not bad for a weekends work hey! The best thing about all the above is that you can make them as individual portions or prepare in a mega batch then freeze and simply defrost and go.
 

I heart breakfast

They say breakfast is the most important meal of the day, and whoever 'they' are, certainly knows their stuff. I absolutely love it! I go to bed thinking about what i'm going to eat, wake up ready to attack the first thing I come across, and the rest of the day looking forwards to my next Breakfast encounter.

Cereal is my greatest guilty pleasure but as most Commercial brands are super high in sugar (even those that try to hide behind their 'healthy' wholegrain labels) I have created a number of go-to delights that never fail to hit the spot but more importantly, fuel my training and keep me functioning through to my next pit stop.

Each of them contain a blend of Complex Carbs, Protein and Fat but more importantly taste A-mazing and without any of the refined sugar the supermarket varieties.

Pre Training

 

My go-to before a run - perfect blend of simple
and complex carbs

Post work-out protein porridge

 

Perfect following a strength training session as its packed
with Protein



 Homemade Granola

 

Amazing topped with fresh berries and
great for breakfast on-the-move

Pancakes



Simply made with Oats, egg white and Banana,
these are ready to eat in under 5 mins!

The Ultimate Breakfast

Avo and Eggs - need I say more?
 

The perfect weekend Brunch



Who says you cant have a clean cooked breakfast?



So there you have it, six of my favourite breakfast ideas. As I train in the mornings, I usually start off with rice cakes and banana, then have a protein shake straight after a run, then one of the above an after. I find this keeps me full through to lunchtime and energized enough for a second pre lunch workout if required.



If you would like any of the recipes then leave me a comment and i'll come back to you x