Food to fuel your run

Porridge with cinnamon, banana and yoghurt - 
a winning combination for any would-be athlete!

Fuel to help me run that extra mile and to rebuild muscle

All of us have our favourite time of day for running and exercise which in part may well be dictated by our weekly routine.  I normally run or exercise in the morning and so for me the best way to fuel my body for what’s ahead is in true Goldilocks style, to make large a bowl of porridge!  I cook it on the hob with a mix of water and milk, add some cinnamon and once cooked, top with fresh banana and natural yoghurt.  It’s a great breakfast because it contains a top carbohydrate – oats, which release their energy slowly to sustain me throughout my activity along with banana that releases its energy more quickly to give me that initial, vital boost.  Oats also contain some protein and good fats as well as being an easier to digest carb.  Carbohydrates get a lot of bad press these days but choosing the right kind of carbohydrate and correct portion is the key for a healthy diet.  Carbs are the body’s preferred energy source when we are putting ourselves through our paces and we want to avoid fatigue so it's crazy to omit them from your diet. 

Bananas are of course the sportspersons snack of choice – they are full of goodness, potassium to help avoid muscle cramps, magnesium to support the skeleton – essential when you consider the impact running and other similar exercise can have on our bones, Vitamin B6 for energy release and ensuring oxygen gets to your cells and of course it is an energy source that helps maintain those essential glycogen stores in the muscles.  Bananas also make a good post-run snack for all of the aforementioned reasons. 

I always add cinnamon to my porridge, not only because it tastes wonderful but it removes the need for table sugar and since I’m getting natural sugars from the banana it simply isn't necessary.  Cinnamon has other alluring attributes that make it an irresistible choice – it can help stabilise blood sugars as well as having anti-inflammatory properties which can only be good news for endurance and maintaining our bodies in tip-top shape during and after exercise.

Almonds are little power-houses and
Almond butter is a delicious way to eat them.

Don't underestimate the simplicity of
peanut butter on a slice of slow-release,
unrefined wholemeal toast.

The milk and the yoghurt are healthy sources of protein and hit the mark for a pre and post-run food choice.  Protein is needed to repair and rebuild our muscles that are pushed to their limits during resistance exercise.  After running, I often choose almond or peanut butter on oat cakes or wholemeal toast.  Any combination provides unrefined carbohydrates and muscle pleasing protein!

Our choice of food can make a huge impact on our performance, sustainability and health during and after any kind of exercise so make sure you are fuelling your body the right way.  If you have a particular food that helps you with your exercise please do tell me about it, I would love to hear from you.

  

For variety, add raspberries - fresh or frozen -
 to your porridge instead of banana. 



 

 

 

Does your running need a dynamic jump-start?

Feeling dynamic!

Is your running performance less than dynamic?  Then a dynamic warm-up could be what you are missing!
 
I first started running about fifteen years ago when, having never been a runner before, I decided with a group of friends to train for the Great North Run.  This was to be my first official run and therefore my first half-marathon.  I enjoyed the experience despite the ridiculously frosty North East England, October weather (apart from white water rafting in zero degrees and snow, it was the coldest I have ever been during a sporting activity, but that's a story for another day!). As many of you will agree, having a goal makes a huge difference when it comes to finding the motivation to train, especially when it's cold and miserable or raining (check out my post on running in the rain here).  I had my goal but as a novice runner at the time, I was dependant on other friends to show me the training way in terms of a good schedule and ensuring I stretched before my runs to avoid injury for the big day.  After completing the GNR - three times, I did have a break from running for various reasons, when I picked it up again a couple of years ago I carried on from where I left off including doing static stretches to prepare me for a run.  Just recently however, I have learnt that for a truly dynamic run, dynamic stretches are the best option, indeed some would argue that static stretches are ineffective and can even be damaging.  

So what are dynamic stretches?

A dynamic stretch involves motion and warms muscles by loosening them up gradually, it doesn't encompass holding a static position for a prolonged period of time. Static stretches are best saved for after the run to ensure your exercised muscles don't become too stiff and in addition, are great for lowering your heart rate and reducing the risk of injury.  It 'stands' to reason (excuse the pun) that we shouldn't just stay in one position - every aerobic exercise class I have done always begins with a gentle warm-up to get the heart and muscles prepared for more vigorous activity. 

The sort of stretches I now do before a run include, walking lunges, leg swings, half squats and butt-kicks.  There are others too which are easy to find on-line if you need further inspiration.
 

Feeling fab after achieving a PB

The good news is, dynamic stretches are thought to significantly boost your performance.  I haven't incorporated dynamic stretches prior to my runs for long enough to give a personal scientific response but I will say that I ran 10k on Saturday, using dynamic stretches to warm-up and achieved a PB.  Running is part of my routine to help me maintain a healthy body and to get the best from myself every day - even when I'm not running - but I don't want my performance to plateaux. Instead I'll engage in dynamic stretches to achieve the dynamic running results I'm seeking!

Recipe: Chicken, in a tomato, basil and red pepper sauce



Beautiful Basil

A Healthy recipe for you to try with the spotlight on basil:

Chicken in a tomato, basil and red pepper sauce served with wholemeal spaghetti and rocket
 



I recently created the above recipe and blogged about it on my food blog.  However, I want to be able to detail all healthy recipes on my health pages too.  Therefore, I have included a link to my recipe with a list of ingredients and the method here.

What makes it a healthy choice? It's a great meal because it includes plenty of vegetables, including spinach, tomatoes, peppers, onions and rocket, (approximately two - three portions in one serving).  I would also serve it with salad to give myself an additional vegetable portion.  The meal contains lean protein and the wholemeal pasta ensures you will be eating a high-fibre carbohydrate that releases plenty of energy slowly.

Let's not forget too that this recipe contains the beautiful herb; basil.  It's a popular herb that compliments most pasta dishes.  It's rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.  It has anti-inflammatory and anti-ageing properties and plenty of antioxidants. 

A balanced dish with health promoting ingredients. Cook it, try it, share it!
(Do share with me how you got on with the recipe and any other recipe ideas you have which use basil).

Pamper and spa weekends - should we bother?

Pampering, shopping, culture and good food all add up to make a great weekend away, but are they really worth the bother?

Ready to be pampered
at the Oxford Spires Four Pillars Hotel

If your life is anything like mine, then it will be full, hectic and unlikely to provide many opportunities to really unwind and enjoy days with no agenda.  So when my parents offered me the chance of going with my mum and sister to a lovely hotel in Oxford, (their treat) there wasn't a moments hesitation, bar ensuring the suggested weekend fitted in with my family.  Naturally, our first attempt at confirming a date failed due to the afore mentioned busy life I lead but we were eventually able to settle on a date that suited everyone!


Although we have been to
Oxford before, eyes shut whilst
driving seems a little over confident!

Friday morning, shortly after dropping my son at school and getting a load of washing in the machine (to help shorten the 'to do' list I left for my husband), my mum and sister arrived.  I was poised to be whisked away from domesticity and onto Oxford for relaxation and 'me/girlie time'.  There were no traffic issues to threaten the stress-free, chilled out break we were seeking and in under two hours we had arrived at our Hotel; Oxford Spires Four Pillars.  We have stayed there before but this had not made us complacent - far from it - and our excitement and anticipation were not disappointed.


Waffle robe and HUGE slippers for the 
'connoisseur' guests 

Once again we had a comfortable 'Connoisseur' room, which included bath robes and (very large 'one size fits all, including Coco the Clown) slippers, high quality toiletries, tea and coffee making facilities - featuring a selection of different teas (no less) and full use of Willows Leisure Club.  As part of the Spa package, each of us had a 30 minute Swedish back massage and a facial scheduled.  Alongside our indulgent spa treats we had also planned shopping and taking in the rich heritage that makes Oxford a destination for tourists both in the UK and abroad before returning to the hotel for a swim, sauna, steam and Jacuzzi (you have to use everything whilst it's available!).  This would all be followed by a delicious three course meal in the Hotel's restaurant, Deacons.


All things connoisseur please.

The leisurely agenda that I have outlined will seem incongruous with the question posed above.  Surely it is all worth while - why even ask when the answer should be obvious, after all we all like a little luxury in our lives and being offered all things connoisseur don't we?  Bear with me however and allow me to offer an alternative perspective.  

Perhaps we should have opted for
the upper-lip wax rather than a facial?

I have made reference to my busy life and I know from my friends that I'm not unique in this situation.  Our lives seem to pass by rapidly because we have a plethora of activities to squeeze into each 24 hour day.  As a wife, mum and working part-time, I need to be organised and in doing so, our busy family life does run quite smoothly.  However, when something like a weekend away to unwind and forget my usual schedule comes along, I can't simply wait until the day of departure, grab my suitcase and disappear.  My husband and I are always happy for one another to have time-out (golf is more his thing than an Aroma Time Precious facial!) but there is an inevitable impact when one of us is absent.  Before I go, I talk through all of the activities that the children have coming up (I know it's only three days but a lot can happen).  My husband too has work to complete that needs to fit into the military like operation that is called 'The Weekend'.  Let's not forget that they all need moments of relaxation - it is the weekend and therefore meant to be a time of recuperation for all before facing the following week's challenges. 



A weekend that promises to be out of this world
but does it actually deliver?

In this instance, my son had a school trip to London Zoo on the Friday (note to self - exciting lunch required in a named carrier bag) and a football match to watch on the Saturday (pack-lunch number 2?).  My daughter had a rehearsal after school for their forthcoming production of Grease, followed by a party and sleepover for her friend's birthday.  My son needed collecting from school at a later time than usual following said zoo trip (any change would be advised through a group text to my phone - note to self, make sure I'm not having my facial during homeward journey so that I can text any changes to my husband who needs to leave work early for pick-up).  My daughter needed her sleeping bag delivered to the party venue prior to the Friday and party clothes dropped off to my good friend who would be taking her to the party.  Then there was the homework for school - a 3D solar system amongst other things and research on recyclable items along with physical examples in preparation for Cubs.  Meals need a little more planning as this is something that I normally do and school uniforms require washing for Monday etc., not to mention the hoovering that I ran out of time to do before I left.  Oh, and have I mentioned music lessons? 
 

I worked up an appetite each evening
in the Willow's leisure club pool,
ready for my delicious meal
 

So you see, there was so much to think about before leaving but when that moment came, any doubts as to whether I even needed time to unwind had vanished and it almost became a medicinal necessity to be pampered!  Then of course returning at the end of the weekend comes around so quickly and within minutes, I'm thrust back into the usual responsibilities and life continues as though I'd never been away.  So I ask again is it really all worth while?  The benefits of the spa weekend, unwinding and relaxing are now a distant memory and I'm thrown back into normal life as though I'd never been away.

Outside the School of
Moral Phylosophy!

My mum and sis in the grounds of the
War Memorial Gardens

Life is about contrast and living life to the full absolutely requires contrast.  I love the life that I have been given with its undulating landscape and the people that are in my life.  I feel grateful for all the activities and past-times I enjoy with family, friends and through my work.  So despite my slight rant about all of my responsibilities, I'm not wishing I can escape them (well, perhaps the hoovering!).  Nevertheless, I embrace opportunities to do something different and to re-charge my batteries.  I'm convinced that diversity is good for us, whether that be a spa weekend or a walking holiday in the Lake District.  The saying "a change is as good as a rest" is something that I believe to be true and all of the experiences we choose to participate in provide a healthy distraction from the usual day-to-day activities and enable us to add memories to our memory bank that we can draw on at any given time.  The ordinary and the out of the ordinary can each bring life to us, and our lives are made all the richer for the existence of both. 

Café Loco -
our favourite café in Oxford

Yummy Cappuccino from Café Loco

My weekend away was worth the bother - undisputedly.  The massage was sublime and made all the more memorable with the eclectic mix of instrumental music playing throughout (featuring Amazing Grace...that saved a wretch like me - message during a massage? hmm, will think on that but not for too long as it was juxtaposed with Twinkle Twinkle Little Star!).  Oxford is a wonderful historic city with beautiful university buildings and charming cobbled streets that also offered delightful cafes serving cappuccinos and an excellent selection of shops for top quality retail therapy.  Reading more than one chapter of my book in one sitting is always a rare treat as is having all of my meals prepared and cooked for me.  The evening meals and breakfasts were first-rate and the joy of sharing all that the weekend afforded with my mum and sister made it a very special time and a great investment into my 'memory bank'.

So I encourage you to consider how diverse your life is and whether you should be adding more contrast to your life.  For me, I want to make sure my memory bank always has a healthy balance and plenty of new investments to come!


More photos for my memory bank:

Pan friend Sea Bream with a 'Petit Ratatouille'

Mum, Sis and I at Deacons





Mum and Sis in the Grounds of the
War Memorial Gardens



Christ Church College

Merton College





 
 



 



Running in the rain!

Ready for action.

It's raining, it's pouring the old man might be snoring but that hasn't stopped me - I've been running!



big smiles,
even bigger puddles!

It's pouring with rain but my friend and I have made a commitment to run today and run we shall.  I enjoy going for a run; it's something that I can do from home and depending on the distance I choose to do, I can be back home again and showered within an hour, therefore not taking up too much of my day.  Running with a friend is perfect for me too because I'm energised by the social side of activity.  I love to chat and find that I don't notice the time when we're catching-up on each other's news.  Having said this, it does still take some motivation to go and I find routine or making a plan with a running partner takes away any of those excuses that my mind may wish to argue as to why I should stay at home in the warm and dry - cup of coffee in hand. Believe me, I can be pretty persuasive too.  You must have done it - we all do - without even realising, our subconscious puts forward compelling cases for and against the healthy choice before us.  Soon you have a mental list of impressive and justified arguments that would not be out of place in a court of law!  On a rainy day, even when a plan has been made (a trump card during the subconscious mind battle), it's easy to think that perhaps you will cancel your friend.  After all, he or she may be looking for a get-out clause in your prior arrangement and you are actually helping them (see how my mind can contend a water-tight case).  But, today, we are both determined and I'm so in the mood, I even cajole my running partner to run further, since she is preparing for a half-marathon.




And I'm off

Whenever I do any exercise, I know that I will always be pleased with myself once I have finished and it gives me a boost for the rest of the day.  Today I also had an overwhelming sense of pride, since it really was an incredibly wet experience from start to finish.  Due to the relentless precipitation of the past few weeks (wettest January on record since 1910) there were puddles galore.  I felt as though I was in fact part of a steeplechase with the number of vast lake-like puddles I had to leap across in a slalom like fashion.  I'm pretty tall so was doing quite well (to the point that I think I might look into the possibility of entering a steeplechase race on skis!) but my friend found that whilst it did increase her stride (a good skill to improve on as a runner) it also served to drench her trainers with muddy rain water.  Don't think I got off scot-free, there was such an abundance, it was impossible for me to dodge or jump across them all and I too ended up with enough rain water in my shoes to fill a small garden pond. 




 

Very muddy, wet trainers - yuk!

It appeared that the elements were not alone in their pursuit of us and soon our bodies were hit with a wall of water as fast lorries approached without mercy, drenching us from the busy road.  If you were watching (and don't feel guilty about this, I would be the same) you would have enjoyed the spectacle of seeing two squeaking, squishing, sodden women become ever more soaked but with the added entertainment of trying to run from the tidal-wave that rose from the seemingly innocent curb.
We ran just under 10k in total and probably not as quick as our normal pace but this wasn't a typical run and if we had measured effort and perseverance our results would have been off the scale.  You may also be wondering if I still experienced that post-exercise buzz that I mentioned earlier.  Well yes I did and my reward was the lovely hot shower that served so well in warming me up and washing away dirty puddles as well as some great cardio exercise for my heart.  Would I run in the rain again? Yes, I would, even if the old man's snoring is inadvertently trying to persuade my subconscious to do otherwise.  We can always find reasons not to do something that requires effort but surely the reward is more satisfying when the obstacle to overcome is greater?   So the next time you are having an internal battle and debating should you go for that run, visit the gym or go for a cycle, don't let the sound of snoring tempt you back to bed with the poor excuse of a bump on the head!

 

 

    Post-run grins of satisfaction.





About my health blog

What can you expect from my health blog?

The word 'health' can cover a multitude of topics and ideas and 'being healthy' will be expressed and understood by each of us in different ways.  When writing posts for my health blog, I intend to keep things fairly broad, recognising that health isn't simply about our physical body but it's about how we think and feel too.  As a Health Management Coach (www.michaelahyde.com) I work with individuals who want to feel good and boost energy and seek to do so through changes to their diet and day-to-day activity levels.  Teaching good nutrition is empowering for my clients, however, the long-term success of their changes will frequently be dependant on what is going on in their mind.  Learning to think differently about food and activity and identifying triggers is a crucial part of behaviour change which really isn't as simple as deciding to eat less cake and eat more greens!

 

 

As you read my health posts, I will of course cover eating and activity because they form a central part of my understanding of a healthy lifestyle but I will also look at other areas and I welcome your comments and suggestions of things you would like to know more about or see in my blog.  My mantra for my coaching is 'FEEL GOOD/ EAT WELL/ LIVE LIFE' and I believe that a healthy life is one that is balanced; enjoys, but is not ruled by food; has an active lifestyle (which needn't be lots of vigorous exercise); and a happy and fulfilled life - made more possible by the physical, mental and spiritual health choices we make.  I'm excited by the possibility within us to change and to take our lives in a different direction as a consequence and I hope my blog inspires you to become healthier - whatever that might mean to you.  Please do share my posts as often as possible and enable your friends and family to engage with my blog too. 

 

 

Thank you

Michaela

Enjoy a little sunshine toast in your life!