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!

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.

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.