Happy Valentine’s Day! A day to celebrate the ones you love and have lots of goodies in the office. Maintaining a healthy diet is all about balance. You need to behave at least 80% of the time to allow for the times you slip. Having a little wiggle room also let’s you indulge in a portion-controlled treat.
But if you are like me and can’t pass up free food, wine, or chocolate, here are a few tips to help you remain in control today.
1. Write down everything you eat today. You may not realize that every time you go to the copier you are picking up a cookie along the way. Writing a list of what and how much you eat will help you be conscious of your food intake of the good and bad.
2. Have a piece of fruit first. Fruit is naturally sweet and might satiate your craving. Plus you need at least 5 servings of fruit and veggies a day. If you are still ‘hungry’ after the fruit, have a small treat.
3. Occupy your hands. This might be tricky in the office, but at home you can knit, paint your nails, clean the bathroom, or play patty cake with your kids. You might distract yourself and allow the craving to pass. (I will feature another post on cravings in the future) At work you can type up an email you have been meaning to send, do push ups against your desk or the wall, or take a 10 minute walk outside.
4. Drink a glass of water. Similar to eating a piece of fruit, this technique helps fulfill your requirement of 64 oz of water a day, plus leaves you filling a little fuller. Sometimes when our body tells us we are hungry, it really is saying we are dehydrated.
5. Have a solid comeback. If your office mates are trying to peer pressure you into eating another candy bar, blame it on me. Say “My personal trainer will be disappointed if I eat two candy bars today” or “I am working towards a goal of living a healthier lifestyle so I am going to pass, thanks” or “Maybe later.” Then stick to your guns! The lovely members of the Slimpod Club (part of Thinking Slimmer benefits) also gave these retorts:
My body, my life, my choices.
I’ll do it my way, thanks.
I’m not depriving myself, or using willpower to not choose something, it’s merely that I truly don’t want THIS, I want THAT.
Say very politely “no thank you, I am not hungry and don’t need to eat anymore” and if they get pushy just laugh and add “feel free to eat mine too if you like.”
Say “what I WANT (or don’t want) instead of what I CAN or cannot eat.” There should be less discussion about things you want, and there is a lot of discussion possible about things you can or cannot eat.
Avoid referring to a diet or lifestyle change, just explain how you feel when you would eat something. For example, “I do not want bread/croissant/cheese because eating more makes me too full/sick/sleepy/irritable/sleep bad.”
My heart and my health choices for a hopefully long life.
I do not want any, thank you. I really don’t want any!
You go ahead. You are allowed, but I’ve had enough thanks!
6. Bring in a healthy option to share. Take the lead by bringing in fruit salad, trail mix, granola bars, yogurt parfaits as a healthy alternative for your office mates. They will probably be grateful!
Do you have any other tips on how to control food consumption at holiday time at work?
Note, this post contains affiliate links, which costs you nothing more but helps cover the cost of running this blog.
This post might be a little TMI and includes a photo of blood. Read on at your own risk. You have been warned!
When I run, I have several issues to worry about. One of them is how much my nose runs, which causes an annoying cough that tends to concern everyone I am running with (I assure you that I am ok and just as annoyed about my cough as you are). The other is trying not to go to the bathroom while I run. It looks like caffeine, along with my cough, tends to induct stress incontinence (something I have talked about previously here on the blog) upon occasion when I run. Currently, I am working on my core and pelvic core strength to help with this. The other problem I often have is a runner’s tummy, which causes my stomach to gurgle and me to worry if I can make it to the next available loo or have to pull a Paula Radcliffe on the side of the road. Through trial and error, I have now developed a morning routine to fuel early morning runs. It involves have porridge at least 2 hours before my run, followed by a nap, a trip to the loo, and then quite possibly another loo stop along the route. Wearing a bum bag on my back tends to accelerate my digestion, so now I wear it on my hip or choose a running vest instead. Interesting, huh?
When lifelab testing offered to provide a complimentary complete body test, I was both curious and relieved. Maybe now I could get to the bottom of what causes me all of these issues. I would do almost anything to be a runner that never wees themselves, doesn’t plan routes according to public loos, never has a runny nose, and can hear what other people are saying. But alas, I will never be normal. I could only hope the results would offer some incite into what my body prefers and doesn’t like.
(BTW lifelab testing is having a 25% off offer using the code VALENTINE until 20/2/20. Pretty sweet, huh?)
Within a day or two or requesting my kit, it arrived with instructions and all the kit you need. You need to prick your finger to send 300 uL of blood back to the lab for IgG and IgE testing. Due to postage delays and sending the sample at ambient temperature, life lab testing suggests collecting and sending you sample on a Monday or Tuesday. This ensures your sample is processed in a timely manner and doesn’t degrade with any delays. I strongly suggest you also follow their instructions on how to get blood flowing to your fingers. I had to prick four fingers to get enough blood but I think this may have been due to my mild clotting disorder. I ran my finger under warm water, swung it in the air, massage the palm and finger, etc as the kit instructed. Luckily, I had a sterile needle in my foot blister kit from the Wadi Rum Ultra to help me finish the job. Another tip is that you also need to press the lance very hard for it to penetrate the skin (I didn’t do this on my first try and therefore wasted the lance. Luckily, two lances are included in the kit. Probably not a good idea to use something else.). I sent off the sample on my way to work and had the results via email within a week’s time.
lifelab testing requires you to create an account which includes your results. Alternatively, the report can be downloaded as a pdf. There are two important sections in my report: allergies and intolerances. You can read more about the difference between the two here. Allergies (measured by IgE levels in blood) tend to be a quick response that can be as extreme as anaphylaxis, and a food intolerance (measured by IgG levels) is when the body has trouble digesting something which results in discomfort hours or even days later.
I was surprised by the by some of the results. For example, I had a mild allergic reaction to soy (which is in lots of processed foods?), dog hair (no!!!!!!), horse hair, cockroaches, and almonds. These were all low on the sensitisation scale which is a bit reassuring. To the best of my knowledge, I do not react in a typical allergic way to these items (sneezing, cough, tingly lips, closed throat, etc). With my runny nose and cough, I thought I might be allergic to pollen or grass but these results were negative (guess it is just me then, or exercise-induced rhinitis).
The intolerance tests highlighted a lot of food that I might have trouble digesting. Each person’s body responds differently though, meaning that a high intolerance score does not necessarily manifest in physical symptoms. The table below summarizes my intolerance to various gluten-containing grains.
While not ideal, it is becoming easier and easier to avoid gluten and wheat products. However, I also tested for high intolerance to quinoa and amaranth, leaving only buckwheat and rice for me to enjoy. Other high intolerance levels were noted for:
soy
green beans
egg white
egg yolk
milk and other diary (casein, cow’s milk, sheep’s milk, and goat milk, gouda cheese)
bananas
almonds
peanuts
walnuts
cashew nuts
There are 16 other food items not mentioned that I have low level intolerance for. Many of the foods on the list are staples for runners. Ironically, I am not allergic or intolerant of any seafood (remember I am a marine biologist by training). Originally, my intention was to eliminate the foods that might be causing me trouble to see if I can determine how they effect me when re-introduced. Lifelab testing recommends eliminating any foods that are flagged in the allergy section (almonds and soy but I will not give up on dogs) and then performing an elimination diet. They also offer optional nutritional therapist session to coach you through it. A paleo diet or the Whole 30 seems best suited to my results but also requires a lot of commitment, planning, and negotiating with my flexitarian husband. Could I live without eating another apple or orange if it means no more stomach upset or bloating?
What’s next for me? As Tokyo Marathon is only a few weeks out, I am going to carry on as normal. Once I am back, I will start to eliminate gluten and wheat. Once I have a handle on that, I might try milk too. It seems weird to not have peanuts or almonds, but if I want to feel more energetic, less bloated, and run without the stress of runner’s tummy, then I need to give these results a chance. The good news is that I don’t have to give up Kraft Mac-n-Cheese but just know it will probably make me feel like crap for a few days.
What food(s) could you not live without for your active lifestyle? For example, peanut butter, bananas, porridge….
It has been a few months since I signed up to work with Melissa, the Delicious Nutritionist #gifted. My initial goal was to stop eating crap while on-the-go and get back control of my eating. I had a few bad habits I needed to break, many of which involve craving sweets and being unable to control my response. Melissa was very supportive during our coaching calls and had lots of good ideas to help me overcome some of the challenges I faced. She suggested quick meals full of vegetables for my meal plan after hearing that my husband prefers not to eat meat at home. She also had new ideas for simple snacks that I could find anywhere if I failed to pack something appropriate ahead of time (such as homemade popcorn, dark chocolate, a banana, and cheese slices).
Avocado and cucumber salad
Avocado and cucumber salad
The same day as our coaching call Melissa would send me two weeks of meal plans with some new recipe ideas that my husband and I both enjoyed. The plans included a weekly meal plan for all meals and snacks as well as a shopping list. The amount of food required for both the shopping list and recipes were in American units which means you should have a scale and/or measuring cups available if you don’t live in the USA. I am used to this system though (obviously). When my husband and I did the first shop, we were amazed at how much fruit and vegetables were overflowing form our fridge. We tend to buy for a week at a time as our groceries are delivered. However, this wasn’t the best strategy for us with the fresh items as some of them went off before we could use them.
Shopping for tinned goods
My biggest challenge in working with Melissa was sticking to the plan. She provided everything I needed but something blocked me from sticking to her plan. Some of it was scheduling as I was busy the week we started. I asked for meals that can made enough for leftovers (yes, that is a choice if you hate leftovers) and when I actually made them, that worked out great. But I don’t know why I found it so hard to stick to her plan. On our last call, I explained this to her and she said in retrospect she could have provided me with recipes rather than a plan. Her coaching is great like that as it is very flexible. We do refer to her recipes often. Two salad recipes she gave us are now firm favorites- spinach with roasted cherries, blueberries and goats cheese and a nectarine quinoa salad. I am not sure we will be able to make these in the winter months but we have even brought them to picnics and BBQs as a healthy alternative to coleslaw and potato salad.
Acai bowl with homemade granola
The biggest takeaway I have from working with Melissa is that I had got lazy with my food. This in turn made my standby recipes a little boring. I wasn’t being creative in the kitchen anymore. The recipes Melissa provided allowed me to experiment with a few new food combinations and remember how good vegetables can taste if prepared the right way (ie not overcooked). She never scolded me for not sticking to her meal plans but rather helped talk me through why I was having trouble and brainstorm ways that we could modify the plan to make me be more successful at it, such as putting reminders in my phone to come off social media and meal prep instead. She also checked in via email as I wasn’t ready for weeks 3-4 when I should have been. I felt like I had a lot of support from her even though I wasn’t strictly following her advice.
Tinned options work for me
If you are in a food rut or just want some new ideas on how to incorporate more fruit and vegetables into your diet, I would suggest getting in touch with Melissa to see what she can help you with. Feel free to mention my name for a 10% discount too and let me know how you get on.
Fresh salad, broccoli soup, and cheese slices fill me up!
The Delicious Nutritionist provided me with complimentary services in exchange for an honest review. All opinions are honest and my own.
Today, I am starting the third week of marathon training for Marathon du Medoc. This race is a bit low pressure as we will be sampling the wine of the region along the 26.2 mile route. But I want to work towards a marathon PB, so I need to committ to the process. I will be practicing drinking wine from Bordeaux at my local wine bar too, don’t worry!
One of the most popular things runners talk about is what to eat when running. As spring marathon season is out in full force, I thought I wouls share a few things that I have tried. Leave a comment below if you have any other suggestions.
When Powerbar first came out back in the day, I remember my dad getting them for windsurfing. They didn’t taste that great back then and were really hard to chew. The first time I tried Gatorade at school, I got an upset stomach during a football (soccer) game. Over the years, my race distances started to increase and I was a little weary about all the latest and greatest stuff I would need to try for a full marathon. Following a training plan, I usually have three to four months to figure out a fuelling strategy. It depends on what I anticipate the weather to be like during training and on the day of the race. I also take into account what drinks and food (if any) will be available on the course. My stomach is vey sensitive, so I am always looking for something easy to digest.
Energy Bits were the first thing I tried. I was completing my 2nd attempt at Whole30 and searching for a product that met the rules. These ‘bits’ are 100% spirulina algae and are vegan, paleo, caffeine-free, soy-free and gluten-free. Spirulina is the richest source of protein in the world at 64%, and rich in vitamins, minerals, and electrolytes too. You swallow 30 before or during physical activity, and away you go! I definitely notice my energy feels a bit off when I don’t take them before my longer runs. As they only contain the algae, my stomach doesn’t have any problem digesting them on short or long runs. I will take them before a fasted run to make sure I don’t bonk.
Over the last 3 years, I have stuck with nuun and Lucozade Sport Lite for electrolyte replacement. Nuun is so simple to transport because you just need water and a tablet. There are many different flavours and some even provide caffeine. Unforuntaltely, nuun isn’t easily available in the UK anymore which is a bummer. Gatorade doesn’t bother my stomach any more but also isn’t available in the UK as it is an American product. Luckily, we are able to get Lucozade from our home delivery grocery service. I dilute the Lucozade Lite drink because it is a bit syrupy for me.
For a gel, I was looking for something that wasn’t too sugary or heavy. My Protein had an amazing Blackcurrent gel that was mostly water so it was more like drinking juice rather than goo (note it is still sticky if it gets on your hands). It also was available with caffeine as an ingrediant, which has been shown to improve athletic performance (new post with more info coming soon!) and added electrolytes to keep you hydrated. My Protein stopped making my gel but have a similar Blackcurrent option that tastes a little different. I need to try it a few more times on runs over 60 minutes to see if I can cope.
Gummy snacks, such as Haribos vs Clif Shot Bloks. Who can say which is better? I compared the nutritional values and the difference was negliable. Cliff Shot Bloks do have caffeine which is an added bonus and they are much easier to chew as you are breathing hard and your nose is stuffed up. However, they are also many times the price and a bit harder to find than Haribos when prepping last minute for a race. Both provide a shot of energy (sugar!) to your body quick, which is what you are really after. Tailwind Nutrition is another easy way to get carbs quick. It is a powder you add to your water, providing you with electrolytes and energy. My friends use it for 100 mile races and don’t eat any solid food during those events. They just use Tailwind. I have used it too and haven’t had any tummy issues.
Real food is something I don’t have much room for in my bum bag or hydration pack. I prefer flapjacks, fig rolls, or nuts with raisins as these are all salty and available in most small shops (always carry cash for fueling emergencies). If bananas didn’t get schmooshed so easily, I would probably carry those too. A few of my friends either make their own baby food or use Ella’s Kitchen pouches, Try out a few different types of food on your long runs and see what your body tolerates.
Carbohydrate loading is probably the best part of marathon training. Using Benjamin Rapoport’s endurance formula, I calculated that I needed 550g of carbs each day in the lead up to race day. Unfortunately, the calculator is no longer available online, but you can read the paper it was based on here. In the end I aimed for 500g/day for 7 days instead of 5. I ate a lot of pizza, porridge, and potatoes. Although carb-loading sounds like it will be fun, 500g of filling food is really hard to do on a daily basis. I was also avoiding fibrous foods (like salad) to decrease my chances of runner’s tummy on race day which seemed weird because usually I go for a colourful plate at each meal.
How did I fuel during my first marathon?
•Carried 400ml water plus High 5 single tablets (husband used all the nuun!). Used 1/2 tablet and took 2 electrolyte cups at fuelling stations along the way. •Took water at every station and refilled 1 of my bottles at every station from miles 10 on •My Protein gels at miles 5,10,15, 20, 25 •3 Shot Blocks at miles 7, 13, 18, 23
Amazingly, I never hit a wall. The only thing that failed me where my hips as they were filled with pain miles 20+. Eight marathons later, I now know how important strength training is, which is why I am working with Function360 to prepare my legs and hips for my next big race. You can get your bum in shape too with 15% off their services with code #F360MM15.
If you have any fueling tips, I would love to hear them. Leave a comment below.
Today, I am starting the third week of marathon training for Marathon du Medoc. This race is a bit low pressure as we will be sampling the wine of the region along the 26.2 mile route. But I want to work towards a marathon PB, so I need to committ to the process. I will be practicing drinking wine from Bordeaux at my local wine bar too, don’t worry!
One of the most popular things runners talk about is what to eat when running. As spring marathon season is out in full force, I thought I wouls share a few things that I have tried. Leave a comment below if you have any other suggestions.
When Powerbar first came out back in the day, I remember my dad getting them for windsurfing. They didn’t taste that great back then and were really hard to chew. The first time I tried Gatorade at school, I got an upset stomach during a football (soccer) game. Over the years, my race distances started to increase and I was a little weary about all the latest and greatest stuff I would need to try for a full marathon. Following a training plan, I usually have three to four months to figure out a fuelling strategy. It depends on what I anticipate the weather to be like during training and on the day of the race. I also take into account what drinks and food (if any) will be available on the course. My stomach is vey sensitive, so I am always looking for something easy to digest.
Energy Bits were the first thing I tried. I was completing my 2nd attempt at Whole30 and searching for a product that met the rules. These ‘bits’ are 100% spirulina algae and are vegan, paleo, caffeine-free, soy-free and gluten-free. Spirulina is the richest source of protein in the world at 64%, and rich in vitamins, minerals, and electrolytes too. You swallow 30 before or during physical activity, and away you go! I definitely notice my energy feels a bit off when I don’t take them before my longer runs. As they only contain the algae, my stomach doesn’t have any problem digesting them on short or long runs. I will take them before a fasted run to make sure I don’t bonk.
Over the last 3 years, I have stuck with nuun and Lucozade Sport Lite for electrolyte replacement. Nuun is so simple to transport because you just need water and a tablet. There are many different flavours and some even provide caffeine. Unforuntaltely, nuun isn’t easily available in the UK anymore which is a bummer. Gatorade doesn’t bother my stomach any more but also isn’t available in the UK as it is an American product. Luckily, we are able to get Lucozade from our home delivery grocery service. I dilute the Lucozade Lite drink because it is a bit syrupy for me.
For a gel, I was looking for something that wasn’t too sugary or heavy. My Protein had an amazing Blackcurrent gel that was mostly water so it was more like drinking juice rather than goo (note it is still sticky if it gets on your hands). It also was available with caffeine as an ingrediant, which has been shown to improve athletic performance (new post with more info coming soon!) and added electrolytes to keep you hydrated. My Protein stopped making my gel but have a similar Blackcurrent option that tastes a little different. I need to try it a few more times on runs over 60 minutes to see if I can cope.
Gummy snacks, such as Haribos vs Clif Shot Bloks. Who can say which is better? I compared the nutritional values and the difference was negliable. Cliff Shot Bloks do have caffeine which is an added bonus and they are much easier to chew as you are breathing hard and your nose is stuffed up. However, they are also many times the price and a bit harder to find than Haribos when prepping last minute for a race. Both provide a shot of energy (sugar!) to your body quick, which is what you are really after. Tailwind Nutrition is another easy way to get carbs quick. It is a powder you add to your water, providing you with electrolytes and energy. My friends use it for 100 mile races and don’t eat any solid food during those events. They just use Tailwind. I have used it too and haven’t had any tummy issues.
Real food is something I don’t have much room for in my bum bag or hydration pack. I prefer flapjacks, fig rolls, or nuts with raisins as these are all salty and available in most small shops (always carry cash for fueling emergencies). If bananas didn’t get schmooshed so easily, I would probably carry those too. A few of my friends either make their own baby food or use Ella’s Kitchen pouches, Try out a few different types of food on your long runs and see what your body tolerates.
Carbohydrate loading is probably the best part of marathon training. Using Benjamin Rapoport’s endurance formula, I calculated that I needed 550g of carbs each day in the lead up to race day. Unfortunately, the calculator is no longer available online, but you can read the paper it was based on here. In the end I aimed for 500g/day for 7 days instead of 5. I ate a lot of pizza, porridge, and potatoes. Although carb-loading sounds like it will be fun, 500g of filling food is really hard to do on a daily basis. I was also avoiding fibrous foods (like salad) to decrease my chances of runner’s tummy on race day which seemed weird because usually I go for a colourful plate at each meal.
How did I fuel during my first marathon?
•Carried 400ml water plus High 5 single tablets (husband used all the nuun!). Used 1/2 tablet and took 2 electrolyte cups at fuelling stations along the way. •Took water at every station and refilled 1 of my bottles at every station from miles 10 on •My Protein gels at miles 5,10,15, 20, 25 •3 Shot Blocks at miles 7, 13, 18, 23
Amazingly, I never hit a wall. The only thing that failed me where my hips as they were filled with pain miles 20+. Eight marathons later, I now know how important strength training is, which is why I am working with Function360 to prepare my legs and hips for my next big race. You can get your bum in shape too with 15% off their services with code #F360MM15.
If you have any fueling tips, I would love to hear them. Leave a comment below.
On Sunday, I returned from 11 days in the USA which included 3 races, an aerial dance class, and a mermaid swim session. My brain and body are still confused as to what time it is but I am trying to think ahead to my next challenge. Currently, the only races I have booked in are 18 November for A Day at the Movies for a shark medal (think Jaws and remember I am a fish nerd) and London Winter Run 10k. To be honest, I am looking forward to a break from marathon training. I have completed three World Marathon Major (WMM) marathons in the last 13 months (Berlin, London and Chicago). It is all consuming, from scheduled runs to cross training, arranging travel and carb loading, even if you are injured like I was over the summer.
A full review of Chicago marathon (my 3rd WMM) will be up soon, but I can tell you my body just wasn’t strong enough per usual. To help correct my weaknesses (and hopefully increase my speed) I am working with Function360, who provided me with a gait analysis at the end of the summer. Their team is confident that they can get my lazy bum in gear and optimise my running form. I will also be returning to Julia B Fit’s online gym for overall strength and conditioning and working with Shannon S Nutrition to get my portion sizes under control (something that went a bit crazy in the USA). This is a big focus now because my next big challenge is in March and I want you to join me.
The trip is 2-11 March 2018, with an optional safari through 14 March 2018.
The route has a >90% success rate and Eco Africa Climbing tests blood oxygen twice a day to monitor your body’s response to the altitude.
Cost is $2469 (~£1800) which covers 10 days (7 days trekking + 3 night hotel, 1 night before climb and 2 nights after climb), including 3 meals a day and tent accommodation on the mountain.
Free gift worth £30 from me to the first 10 people who pay in full and give my name as a referral.
Surprise at the summit for those who register by 1 December 2017.
Facebook group to get to know one another before we meet in person.
3 months of fitness guidance from me, worth £450
Exclusive shopping event with discount at Ellis Brigham to help you kit up for the trip. Date for London shopping event TBD.
Please note, I am not liable for any cancellations or issues with the trip. All transactions with Eco Africa Climbing are between you and the company. I highly recommend investing in travel insurance to protect your trip and health on this adventure. Disclaimer: For each person who registers as a referral by me, I receive a small discount on my trip.
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