by Mollie Millington | Feb 11, 2020 | health, nutrition, product review
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.
lifelab testing offers several different test kits:
- Basic intolerance test
- Basic allergy test
- Complete intolerance test
- Complete body test
- MyDNA test
(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….
Thanks for lifelab testing for the complimentary test. All opinions are honest and my own.
by Mollie Millington | Dec 18, 2019 | clothes, gift guide, product review, Uncategorized
Even though I am 40, I still enjoy a funny logo t-shirt or sweatshirt. A few have recently tickled my fancy, so I thought I would post them here. I only have one of them (marked as a * and it was gifted to me), but would love to see the others in my wardrobe soon.
Be happy*– While this isn’t a technical piece, it encompasses several things about me- being outdoors and happiness. You will know which strangers you should be friends with based on whether they smile after seeing this shirt. Plus, the brand plants 10 trees with every purchase (hence the brand name TenTree). Their outdoor/travel range of responsibly made clothing ticks the sustainable and super comfortable boxes. I received two weeks ago and wore it for three days straight as it was so soft. There was a small wooden ornament on the tag that lets me track the trees that are planted. Pretty cool!
All I want for Christmas– Ain’t this the truth! Whether you go CrossFit, parkrun or ultras, who doesn’t want to improve their performance. Comes in men’s and women’s, red or blue. You can’t loose with this one. Set aside some time to nosy around the rest of their site for some other fantastic gift ideas.
Kinda wanna go for a run– Every year, Sarah Marie Design Studio creates so many clothing designs I want, it is lucky there isn’t a store in the UK. Shipping overseas includes extra taxes and such so I only treat myself once in a while (such as when my mom comes to visit). SMDS- if you ever want to open a store in London, I am your girl to help you launch it!
I just want snacks– Story of my life here on a sweatshirt. On a recent trip to Shoreditch, I discovered Limpet Store in the Women Who Give a Sh*t (WHGAS) pop up in the Boxpark. I couldn’t stop smiling as walked down each aisle at the uniquely curated selection. Limpet Store had many things I loved, but this was my favorite. Comes in white, black or grey. I insist you visit the Limpet Store online and if you can, the WHGAS pop up in London asap. So much good stuff in both!
MOVE– I am not even sure you can get this sweatshirt anymore but I saw it when I recently popped into their Shoreditch studio. It makes me a little nostalgic because FRAME was one of the first studios I worked at in London back in 2012. Shoreditch was the only studio back then and looked fairly different when you first walked in. Fast forward to 2020, and the team are planning on opening studios in Bristol and Brighton after already having over a half dozen in London. This logo captures their energetic branding but would also hopefully inspire people who read it to be more active.
Self-love recipe- H&M surprised me with this pretty pastel pink number at an affordable price. I cropped it quite a bit so you can read what it says on the back. Remember this list over the holidays and take a time out if you need it.
Love the miles/Love the rest days- We Are Daybreak is a friendly running community in London who offer free workouts on Tuesdays and Thursdays, as well as weekend trail running adventures. They just started selling technical tees, cotton t-shirts and sweatshirts just in time for the holidays. Their usual motto is “love the miles” (as shown in photo), I want a sweatshirt for the finish line, which is why I prefer “love the rest days” (photo coming soon, but take the format above and change text). Their official shop is nearly ready to launch but in the meantime, join their group on Facebook to order your shirt today (search DB LOVE THE MILES, will be posted after Christmas).
What is your favorite sweatshirt in your closet? Is because of a happy memory, how it feels, or because you love what it says?
by Mollie Millington | Dec 2, 2019 | fitness, gift guide, outdoors, product review
This year, I have put together four gift guides to help you sort out what to give others and what to ask for yourself. Today’s list is for anyone who enjoys keeping fit and/or being outdoors. My other guides include self care and well-being, active and adventure travel and fun sweatshirts. Please keep in mind, any product with a * I was given to review and feel it is an excellent product to recommend. Others were suggested to me but sound like something I would find useful. Hopefully this gives you a little inspiration on what you might want to ask Santa for this year.
Chrome Industries merino cobra hoodie 2.0– You know I love merino. Put it in hoodie form and you have a winner. Run, walk, hike, ski anything is possible with this warm layer from Chrome Industries that will help regulate your body temperature and is resistant to becoming stinky. It is straight cut to allow for freedom of movement no matter what activity you are doing, along with a high collar and zipper back pocket.
KEEN Innate x Sherpa hiking boot– Tackle the outdoors in these limited edition hiking boots. With both brands sharing an affinity to take action, give back and create a better future for communities in a meaningful and immediate way, values are woven into the soul of this unique collaboration, with €15 being donated from the sale of every shoe to charity Room to Read®. Room to Read seeks to transform the lives of millions of children in developing countries by focusing on literacy and gender equality in education. These boot have some pretty cool design features, such as a distinctive endless knot embossed into the upper and subtle signature Nepalese flag detail to the heel loop, which pays homage to the Sherpa climbers and unsung heroes of the Himalayas. Constructed in premium, environmentally preferred Better Leather from a Leather Working Group (LWG) tannery, a PFC free Durable Water Repellent system and featuring Eco Odor Control, the KEEN Innate x Sherpa Adventure Gear looks good, feels good and does good. A PU midsole provides lightweight durability whilst KEEN’s trusted S3 technology and stability shank deliver reliable suspension and support when negotiating varied terrains. A KEEN.DRY waterproof, breathable membrane gives all seasons protection, with an EVA footbed providing step in comfort and superb arch support. Ready to explore any destination, a KEEN.ALL-TERRAIN outsole offers rugged traction, with KEEN’s secure fit lace system with robust aluminium eyelets ensuring a precise and supportive feel. Think of all the hills and mountains you can explore in these!
On Cloud hoodie*– I got this hoodie in the spring and have been living in it ever since. The cut is boxy and therefore offers loads of room when I want to snuggle in front of a campfire or am cooling down after a long run. A cowl neck with asymmetrical zipper is a unique design choice which I use to keep me warm or to release some heat. There are also other design details, such as thumb holes, zippered pockets, rear vents, and a very unique color called beluga (the marine biologist in me loves this!). This hoodie is a must for rest days.
Zone 3 Aspire wetsuit– I wanted to get into open water swimming this winter but seem to have chickened out so far. A good wetsuit can make all the difference when you are swimming outside. The Aspire is one of the highest rated wetsuits of the last decade. With a new integrated one-piece shoulder and chest panel design, flexibility is increased as is distance per stroke. The Aspire features new aerodrome buoyancy panels on the legs and hips to allow for 30% more buoyancy than standard neoprene. It is designed for a fast, smooth and natural feel swim with different areas ranging from 4-5mm.
Canyon Pathlite fitness bike (I tried this bike but was not given one to keep)- Don’t let the name confuse you. Canyon calls their hybrid bikes a fitness range. In June, I was able to try this bike out in Richmond Park and and enjoyable the relaxes posturing and ease of riding on varied terrain. These bike have an adjustable air suspension, Shimano gears, comfortable hand grips and disc brakes. Cycling is one of the best cardio and endurance workouts you can get, and Canyon’s fitness bikes (there is a road bike version too) offer a great workout wherever you are, whether that’s on the road or off the beaten track. With Canyon, you can leave the ordinary behind and ride your workout.
Darn Tough socks* – See above (and many previous blog posts) about how I love merino wool. These socks have been added to my winter rotation, as I was given thicker hiking socks rather than something from their fitness range. James received a few pairs for cycling and he is enjoying them on his chilly morning commutes. The bonus is that this is an American company based in New England. They have 100’s of different styles and colors, all of which will keep you warm in winter and cool in the summer.
Mammut Broad Peak light jacket– What can I say? I want everyone to stay warm this Christmas! This jacket offers perfect insulation. The Broad Peak Light Jacket features an extremely soft, lightweight, wind- and water-repellent Pertex® Quantum material, which is complemented by a down and feather filling. This makes the jacket not only weather-resistant but also warm. It packs down small (into a side pocket) so you can store it away if you need to when on the mountain. It also means it won’t take up more room in your flat.
Ultimate Performance reflective gloves and hat- “Safety first” is one of my motto’s. It is incredibly frustrating when I see runners and cyclists out in the dark, dressed in black and with headphones on. Come on people! Ask for these matching reflective hat and gloves and stay safe while you train this winter. The back of the gloves are covered with an ultra-reflective and multi-colour print that reflects light, keeping you visible to others so you won’t be missed. The breathable fabric is abrasion resistant and doesn’t bobble, with high moisture diffusion and drying ability to keep you dry and comfortable during wear. The gloves even have touch pad index fingers, allowing you to keep your gloves on when using your phone and the silicon grip pattern on the palms and fingers provide a non-slip surface so that you can hold your devices with confidence.
SmellWell odor eliminator pouches– These i found on the Vibram website. Living in England, my shoes are often wet. Add some bacteria in there and you can smell my shoes a mile away! These pouches claim to remove the odor so I would love to see these in my stocking. Plus, the available patterns are a hoot.
SOS ear buds– These wireless ear buds are rechargeable and much more affordable that AirPods. Running without wires can be freeing so why not give these a try? They offer a super deep bass sound experience; single multi-function button to answer/end/reject a call, music play/pause/skip and last number redial; can support 3D Game Mode, low latency to 60ms; have a microphone. In addition, they are compatible with Bluetooth, are waterproof, and noise cancelling. Small and light-weight, you can keep these handy no matter where you are.
Smith Optics Ruckus sunglasses*- Smith Optics knows what they are doing when it comes to eye wear (hence the name). I have had a few pairs of Smiths and love what they offer. The Chroma Pop makes my view of the world more vibrant. Larger lenses provide excellent eye protection, not just from the sun, but from sand, wind, and dirt too. Each set comes with two set of lenses so you are prepared for the changing conditions. The raised brow design increases peripheral vision in the riding position, and top bar venting and two-position nose pads provide proper fit to help minimize fogging and maximize comfort. If having a clear view of what is in front of you while out exploring, ask Santa for a pair of these.
Two Bare Feet bamboo skateboard- Did you know that Two Bare Feet not only make SUP boards, but they also make skateboards and scooters? What not bring back your childhood memories of skating down the street by treating yourself to this bamboo longboard “The Deacon”? Forty inches long with clear spray on grip tape, you will certainly turn heads as you glide by. It comes with orange wheels but Two Bare Feet offers a range of colors if you dare to be different.
Those are just a few ideas from me. What is on your Christmas list this year? Were you naughty or nice?
by Mollie Millington | Oct 18, 2019 | product review, running
For a long time, I have been a fan of Osprey rucksacks for running and other outdoor pursuits. As a brand, they offer a female version of some bags, which can be really important when ensuring the correct fit. Recently, I had the opportunity to test out the Duro 15, a unisex hydration pack. My usual go to bag for run commuting is their Tempest 20 which has room for snacks, a change of clothes, my lunch, sunglass case, and a large wallet plus water pouches on the shoulder straps. I was curious to see if removing five liters and having a unisex design would be noticeable.
The bag was extremely comfortable as soon as I put it on. The mesh fabric used to line the area that will be against your skin never chafed or scratched. It is very soft and helps with breathability. The front chest strap is adjustable so you have find a level that fit your body shape. There is also a hip belt which helps support the bag if it is full, especially if you are running. Keeping the bag close to your body assists with balance and center of gravity. The hip straps also have zippered pockets which are super handy for snacks, your phone or a debit card- things you may need quick access to while you are out and about. There are also small zippered pockets that you can use to keep organized, which is very appealing to me.
As a hydration pack, this bag offers both a 2.5L bladder and two 500ml pouches. I think this gives it versatility and the options to take as much (or little water) as you need. Of course, the bladder will take up extra space leaving you less room to carry things like extra layers. For me, the missing 5L made the bag a little shorter than my Tempest 20 and therefore slightly more comfortable. The Tempest 20 does have an adjustable torso length to help with the fit but the though that the Duro 15 was too big for me never crossed my mind. I couldn’t fit both my changes of clothes and lunch in the Duro 15 but if I planned ahead for run commuting, it didn’t impact me. I would either leave a change of clothes at work or buy lunch in the canteen. Or if I was going on a long run and just needed to carry an extra layer and water, this bag is perfect.
Overall, I really enjoyed running in this bag. Even though I couldn’t cram all of my stuff in there, it was probably better for my body not to carry that much weight. Running with a rucksack (no matter what size aside from my 1.5L) always influences my posture and therefore running form. I like being prepared though, so tend to carry more than I need just in case it rains, I can’t find a shop, or I get injured. Of course, being restricted from carrying so much has benefits on my running performance. Looks like I should switch to the smaller pack to ensure my commute doesn’t turn into junk miles.
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Do you ever run to work? What do you carry with you and how? Leave a comment and let me know.
Thanks to Osprey for the complimentary bag. All opinions are honest and my own.
Photos by Cake Vs Scales.
by Mollie Millington | Oct 7, 2019 | product review, water sports
Yes, you read that right. I have been paddleboarding in London this summer while training for
London Regatta. 2019 was meant to be the inaugural year where people could row, kayak or stand up paddleboard (SUP) down the Thames River from Putney to Greenwhich or Putney to Big Ben and back again. The river was to be shut to traffic, as well as the tide (by closing the Thames Barrier). Sadly, the weather wasn’t cooperating and the race had to be cancelled. You can imagine how many authorities and staff were involved to make it a successful and safe event. Of course, I was disappointed that it was cancelled but I could not fault the organizers for make a tough call. They had the safety of the participants in mind (both in terms of water quality and tide) which is the most important thing.
For the Regatta, SUP participants needed a board that was at least 11 feet long, a flotation devise and a waist leash (rather than an ankle). They also recommended a carbon paddle which would be lighter than a standard one. I was grateful to have Two Bare Feet support my efforts by gifting me a Entradia touring board starter pack in pink. Living in a flat in London, I don’t have room for a proper SUP board. An inflatable board suits me as it is much easy to store in our shed. The rucksack is 90L and fits everything inside. After a few times out, I realized the paddles can be strapped to the outside of the bag, making the inside a bit more roomy. It is fairly heavy to carry though. My husband and I estimated it to be 20-25 kgs (more than a checked bag). I took it on the Tube a few times and had to rest along the way rather than my normal rush. The weight is something to consider if you will be carrying it around town or travelling. with it. With practice, I think you would build up the strength to carry it more easily.
One way to make the rucksack lighter is to leave the pump and puncture kit at home. I used Wakeup Docklands near Royal Victoria DLR stop as the place where I trained. With my own board, I only had to pay a £5 launch fee. Or you can rent boards there for £20. They have both manual and electric pumps to inflate SUP boards which I took full advantage of. The dock they have access to is about a mile if you do the entire edge. There are other activities going on, such as sailing, swimming, and wake boarding, so you have to keep an eye on your surroundings. One of the instructors, Sarah, was extremely kind and offered lots of tips on how to improve my form and paddle stroke in order to increase my speed. The Regatta was meant to have a four hour cutoff which meant that I needed to keep a good pace going in order to finish. I was a little bit worried but now I have another year to train.
Inflating the board took a bit of practice. The pump has a handy inflate and deflate option which makes packing up much easier. One tip I have is to realize the board can take more air than you think. A few times, I didn’t realize it was a bit under-inflated until I was out on the water.
The bungee on the front of the board was handy for holding my dry bag down and clipping my water bottle too. I had started experimenting with having a small bucket connected to the bungee for the Regatta as I thought I would need to store a lot of supplies (dry clothes, food, etc). I am not sure if the 90L bag with pump would have fit comfortably under the bungee. This might be something to consider if you were starting in one place and ending in another.
I really enjoy spending time on the water and cannot wait to get out there again. Even though autumn has arrived, if the sun is out, I will be taking the board out. I just need to figure out how to keep my feet warm (maybe with dive booties?). Next summer, SUP’ing will probably be my sport of choice. I need to obtain a British Canoeing membership to take my board out on the London canals which would be a lot of fun and a change of scenery.
Have you ever tried SUP? Where is your favorite place to go? Leave a comment below and let me know.
Thanks to Two Bare Feet for gifting me the paddleboard. All opinions are honest and my own.
by Mollie Millington | Sep 18, 2019 | eating, nutrition, product review
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).
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| 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.
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| 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.
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| 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.
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| 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.
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| 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.
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