Category: EAT

WHY YOU SHOULD BE EATING FAT IN MIDLIFE

Posted on 29/04/202327/04/2023 by Ruth Martin

For decades, full fat anything became the ultimate villain. Choosing the low-fat option was considered the best option for health. The opposite is in fact true. Marketing in the diet industry pushed low-fat messaging, creating a whole host of products from fat-free cookies to frozen yoghurt. Low-fat spread and skimmed milk became the go-to items of women looking to ditch the fat. But it’s all a lie. Whilst all fats are not equal in the health stats, and you should steer clear of foods such as butter, cream and anything that clogs your arteries, eating a diet rich in essential

SHOULD I SUPPLEMENT WITH COLLAGEN IN MIDLIFE?

Posted on 28/04/202327/04/2023 by Ruth Martin

Open any women’s magazine right now or scroll through the health and beauty accounts on instagram, and no doubt you’ll come across a glossy ad or a sparkling looking post extolling the virtues of adding a dash of collagen to your morning coffee or stirring in a sprinkling on your porridge. So what exactly is collagen, is it worth the health hype and is it THE supplement midlife women really can’t do without? Collagen 101 In reality, collagen does not ‘look’ quite as glamorous in real life as the wellness brands would have you believe. Collagen is actually a fiber

Ginger, Apple and Coconut Granola Recipe

Posted on 08/03/202308/03/2023 by Rachael Woolston

Most granola recipes and the ones you can buy in the shops are usually loaded with sugar despite being promoted as a ‘health’ food. This recipe is delicious; fruity and warming with a hint of spice minus the sugar rush. Ginger, Apple & Coconut Granola (makes a big jar) Juice the apple and ginger, and add that to the oil. Combine all the ingredients together (you can add some cinnamon to taste) until everything is moist. Spread out on a lined baking tray and leave in the oven, gas mark around 60 for around 1-2 hours. It’s done when it

Four Reasons Why You May be Bloated and What to Do

Posted on 28/01/202318/01/2023 by Ruth Martin

You are training strong, racking up miles but are still constantly bloated? Find out why and what you can do to avoid this Slow it Down In our go, go, go culture and the pressures of juggling family life, work and training, how many of you find breakfast is a grab and go affair, squeezed in on the commute or gulped down before your first meeting? ‘We are all rushing to eat, explains Siobhan McHenry, GRTW Functional Medicine and Integrative Nutrition coach. ‘We often eat without chewing but the mouth is where digestion begins.‘ Food is mixed with saliva, beginning

PERFORMANCE BENEFITS OF COFFEE AND TEA

Posted on 09/08/202209/08/2022 by Ruth Martin

What do you drink before a race or training session? Tea or coffee? If you simply can’t head out of the door on a run or ride before you’ve had your dose of the good stuff, don’t worry, your caffeinated beverage of choice actually does have performance benefits. Studies highlighted by the Tea Advisory Panel show that regular tea drinking can have positive benefits on brain health thanks to the combination of polyphenols, caffeine and the amino acid L-theanine. This magic combo can improve mood and a sense of calm by relaxing blood vessels and improving their function. Tea polyphenols

ENDURANCE SNACKS; PARMESAN POLENTA STRIPS

Posted on 25/05/202225/05/2022 by Rachael Woolston

Craving something savoury, salty and delicious? Give these simple and yummy polenta strips a try, the perfect antidote to all the sweet stuff! Bring water and salt to a boil in a large saucepan; pour polenta slowly into boiling water, whisking constantly until all polenta is stirred in and there are no lumps. (Add 1/2 bag of polenta and enough water so that it just covers it. If it gets too dry just add more water and some olive oil). Reduce heat to low and simmer, whisking often, while adding around 2tbsp of parmesan until polenta starts to thicken, about

NUTRITIONAL DEMANDS OF FEMALE MIDLIFE ATHLETES

Posted on 10/05/2022 by Ruth Martin

How does your nutritional demands change as you enter midlife? And how necessary are supplements to support your training and performance or is it all just marketing hype? PROTEIN IS YOUR POWER SOURCE 40+ women need more protein to achieve the same training adaptations and to maintain healthy muscle mass. Aim for around 30 grams of protein per meal with an emphasis on foods rich in the amino acid leucine (essential in the building of muscle). Good sources include lean meat and fish, legumes, seeds, nuts, leafy green vegetables and eggs. Ideally, you should try to consume protein within 30

Sweetcorn Pancakes for Post Training Brunch

Posted on 12/04/2022 by Rachael Woolston

Try these simple, savoury pancakes with a hint of chilli and the sweetness of corn for the perfect weekend post training brunch I never measure anything but taste and adapt as I go, so be prepared to do the same and trust your taste buds and your eyes to help ensure these have the right consistency before pouring into the pan. Ingredients 200g plain flour or buckwheat if you are gluten-free 2tsp of baking powder 1 bird eye chilli finely chopped (remove the seeds if you don’t like it too spicy) 3 eggs, beaten 100m milk or plant/nut variety 300g

Recovery Breakfasts For Midlife Female Endurance Athletes

Posted on 21/03/202206/07/2022 by Ruth Martin

You’ve nailed your long run or ride and are confident you’re one step closer to your race performance goal right? Not so fast. To maximise the training benefits pay attention to what you eat afterwards particularly if you’re a midlife woman So what should I eat? The three key components to think about are carbs, protein and fluids. Carbohydrates are vital in replenishing glycogen stores that will have become depleted during your run or ride Protein helps to repair micro tears and builds muscle Fluids and additional electrolytes will restore minerals lost through sweat and support rehydration Scientific advice often

Perfect Pancakes For Runners & Triathletes

Posted on 28/02/202228/02/2022 by Rachael Woolston

Don’t just save pancakes for one day of the year. Try this delicious oat and banana pancake recipe, the perfect way to re-fuel. You’ll get slow release carbs from the oats, potassium and glycogen restoring carbs from the banana and fresh fruit vitamins for an added immunity boost. Plus they are delicious… Ingredients 1 cup of oats 1 banana 1 egg 1 tsp cinnamon 1 tsp baking powder Dash of milk (if needed) Pinch of sea salt 2 tsp coconut oil (for frying) What to do Whizz up all the ingredients (apart from the coconut oil) in a food processor