The Nitty Gritties–Food

As I’m plodding my way through my training for my sixth marathon I thought I’d do a mini series on some bits and bobs (“the nitty gritty”) to do with my training that might either be interesting (who knows!) or helpful to other people. Obviously I’m no expert and this is only my experience, which isn’t huge, and everyone is an individual. What works for me might not work for you, but you might find something that helps! I have a few other topics in mind but if people find this a) boring or b) have a request, please let me know Smile

First topic surrounds one of my favourite things (other than running): FOOD. When it comes to food and marathon training I think it can get over-complicated and confused. To be quite honest, if you’re a regular runner or do regular exercise then really not a huge amount needs to change straight off the bat. You don’t suddenly need to be eating pizza every night and gulping down a protein shake to get through the day.

Ideally as you gradually increase the miles each week then you should also gradually increase your calories/fuel as well. This is especially true if you’re trying to lose weight (I’m not, don’t worry!). Just because you added an extra few miles onto your usual run at the weekend doesn’t mean it’s time for a second lunch. That being said, as the miles do get substantially bigger and you suddenly find the day after a long run you are rungry ALL THE TIME then sensible snacking can help immensely.

Protein

As you probably know I’m a huge fan of protein. Personally I think a snack that’s high in protein is fantastic because not only is it quite satiating but it’s also great to help towards muscle repair. Running takes a lot out of the body and protein can really help build back up the muscles.

  • Cottage cheese – this might sound a bit odd but cottage cheese is a fantastic, tasty snack. It’s high in protein and low in fat and sugar. It’s a good source of calcium and selenium (a good antioxidant). Have it plain or add in some berries and some seeds and suddenly you have quite a well-rounded snack with protein, carbs and fat. I take a little Tupperware box with me to work and eat it like a yogurt in the afternoon.
  • Nuts – pistachio nuts are a regular snack for me at work. I prefer them to other nuts as they’re a bit harder to eat as you have to de-shell them. This means I’m less likely to mindlessly power through a bag of them. Nuts are high in calories but they’re a fantastic source of protein and ‘healthy’ fats. If you have more self-control than I do, other nuts are also just as good.   IMG_8275
  • Meat jerky/biltong – OK not exactly a ‘normal’ runner’s snack but I love these. Just make sure you get good quality that’s not full of sugar and strange chemicals. It’s super high in protein, while low in carbs and fats.IMG_8276
  • Icelandic-style yogurts – they taste just like normal yogurt though they’re a lot thicker. They’re low in fat and sugars but really high in protein (something like 11g per 100g) and contain all the good probiotic magic too. There are flavoured ones too but they’re usually full of sugar so I’d recommend just throwing in whole fruit instead.

Fat

Fat, like protein, is very satiating and shouldn’t be feared. It’s an important source of nutrition for our body, helping contribute to healthy hair, skin and nails and also hormonal function and reducing inflammation. Just avoid trans fats as they’re the nasties that can mess around with your system.

  • Hummus – pair with some vegetable crudités or some wholemeal crackers and you’re good to go. A great source of fat from the chickpeas and olive oil.
  • Avocados – the star of Instagram posts all over the world, mash onto a rice cracker (preferably a wholegrain one to bump up the fibre and satiety factor). It’s a great source of potassium (more than bananas!) and monounsaturated fat.
  • Nut butters – again, spread on rice crackers, toast or eat by the spoonful. Fairly calorific so a good choice if you’re in a rush and need to get in some nutrients fast. Personally I’m not a fan of nut butters. It’s alright but I don’t get the craze for it…
  • Cheese – avoid processed rubbish (though I’m always partial to Babybells as they’re in such handy little packages). Try and get some good quality cheese that will be more tasty, more nutrient rich and just generally better for you. Cube up some feta and throw in some cherry tomatoes or olives and that’s quite a nutritious and filling snack.

Carbs

Carbs are a necessary requirement for running. When training for a marathon, a low carb diet is probably not the best approach unless your body is really used to this way of exercising. Your body needs fuel and carbs are the easiest and simplest fuel for your body to use. You do want your body to tap into your fat reserves as well but within reason.

I’d avoid crisps purely because they’re not that filling and they’re likely to spike your sugar levels and leave you wanting more. Aim for low GI (more complex) carbs that will digest slowly and leave you feeling full and satisfied.

  • Fruit (banana is obviously a great choice here but obviously I’m going to say apples are the best).  
  • Vegetables, such as carrots. I don’t need to convince you veg is good for you.
  • Pretzels – a nice salty snack that’s more filling than crisps and really moreish.
  • Popcorn – a great snack as long as you avoid the sugary ones. A great source of fibre as well which is key for a good working gut and digestive system.
  • Toast – a slice of wholemeal toast can be exactly what the body needs. Add some jam and have before a run and you’ve got a great source of fast and slow releasing energy. Or peanut butter for a more sustaining snack.

Little bits of what you fancy…

Life is too short to not enjoy food! Have that slice of cake or bar of chocolate, just don’t have it every day “because I’m training”. I will always have a naughty snack/cheat meal/whatever the hell you want to call it at the weekend because though my body might not need it, my mind and soul does.IMG_6459

My ethos is that I generally try and save a big treat until the weekend so I can fully enjoy it rather than some shop-bought cakes or biscuits someone from work has that I eat because I’m bored. I want to go out to a nice restaurant and eat a nice meal with people I enjoy being around. I make it into something that can be fully immersed into and enjoyed. Like afternoon tea or enjoying some home-baked cake from my friend.

If you’re feeling tired and worn out, generally it can be one of two things: you’re not getting enough quality sleep or you’re not eating enough. Your body needs fuel and recovery. Sleep and food are two very simple easy ways to make running easier (IN THEORY – busy mums all over the world don’t shoot me!). If you’re not looking to gain weight, eat as much as you possibly can to maintain your weight with your training. Don’t skimp on calories, dive into those bad boys. And if you start gaining weight? Drop it your calories down a bit. Better to gain a little weight in the process of good running than burn out because you’re not eating enough. I’m not saying to suddenly count your calories and become obsessed over it, but just be mindful of what you’re putting in to get the best out.

Just my personal thoughts!

What are your favourite snacks?

Do you lose weight or gain weight when training for a marathon?

Do you graze through the day or stick to bigger meals?

Mostly raving #26

Things are fairly positive in my life right now so I actually don’t have much ranting to do, long may it last!

Rave: I’m really proud of myself. I’ve been reducing my excessive intake of squash. I’ve mentioned before on the blog how I tend to drink a lot of squash. Mainly out of boredom at work if I’m honest. It’s not great as I get the sugar-free variety which though is, well, free of sugar it is not preservative-sweetener-colour-crap-free. It’s not that I don’t like the taste of water, it’s just when I’m at work and I fancy something but not necessarily an actual snack I go for squash. Anyway, I’ve switched a few of these times for something a bit better for me: herbal and fruit teas.IMG_8070

I’ve always drank peppermint tea (my absolute favourite) but I’ve added in a few more to keep things interesting. I’ve yet to crack into the salted caramel green tea though as I’m terrified it’ll make me feel sick (green tea always does this to me). I’m thinking though that because it’s mixed with other things it might be less potent to me? Anyway there was a Twinings offer in Tesco so I risked for a biscuit…or a fruit tea in fact.

Rave: I just love him so much.

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It’s OK Alfie, I don’t need much space on the sofa…

Rave: trainers! I have so many pairs it’s ridiculous. I love Strava for keeping me solidly tracked on their mileage as well. I’m a bit of a trainer whore as I don’t really favour any brand in particular. In general I love a good stability shoe as I’m fairly flat footed (though less so than when I first started running due to weekly exercises).

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Mizuno are usually my go-to shoes but my current love are the ASICS Luminus. I tend to cycle through the trainers depending on what I’m doing (i.e. my Boosts tend to be for speed workouts or shorter distance races), how wet/muddy a pair currently are and where in the Cupboard of Doom they sit:

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It’s a balancing act in there…

Rave: if I fancy a kind of naughty snack but not really a full-on face in cake moment I’ve been having these Protein Works Mug Cakes (I wasn’t sent it to review and have no affiliation with them, just bought it as I heard it was nice).Protein Works Mug Cake

Granted it looks pretty terrible in that photo but it’s actually very tasty. Nice and chocolaty with a good texture. It has 148 cals per serving and 20g of protein so it’s nice to top up the protein as well. It just h its the spot when I fancy something quick and tasty in the evening. It takes like 30 seconds in the microwave and you just add water – my kind of baking Winking smile

Rave: I’m listening to a really interesting audio book called The Diet Myth. It goes over all those silly diet trends and looks over scientific data and research surrounding them. It’s really very interesting and has a lot to do with the microbes in our body, which to be honest I’d never even thought about. It’s one of the reasons I’ve switched artificial cheese (like Laughing Cow and Babybells) to real cheese like stilton, Camembert and Brie. I haven’t finished the book yet but from what I’ve heard so far (it’s an audiobook) is variety is key, whole foods are best and avoid artificial crap. No great surprises there, but the rational and science behind it is very interesting.

Rave: my flat is pretty much sorted now. I just need a rug for my living room and I’m there. I’ve tried really hard to make it into a lovely home that I enjoy being in (which I truly do) and a reflection of who I am.Flat decorMy new armchair is a perfect addition. Actually it’s not really an armchair as there are no arms… I also have lots of photos and wall art to give it a nice individual touch. My favourite wall piece is something that was handmade by a family friend, Sue. From an old book she took all the pages and made this:IMG_8108

I love it. I’m a big reader so for me it’s absolutely perfect. There’s nothing I find more relaxing than getting lost in a book.

A single rant: my neighbour had a party in his flat last week. On a Thursday night. A Thursday. I mean seriously, what the hell? I suppose I’m fairly lucky that I’ve had very few problems with my flat so far but this really ticked me off (as, I’m sure, it would most people who work Monday to Friday).

It really agitated Alfie who hadn’t a clue why there was suddenly a lot of door banging, loud music and loud voices coming through our walls. Our flats aren’t even directly next to each other – there’s a corridor we share and that’s it, but I could still hear the music. Alfie would bark every time he heard a loud noise and eventually cuddled right up to my face in confusion (he’s normally down the bottom of the bed). *Sighs*. I only had one ear plug as well as I lost the other one so had to be choosy in which ear got the preferentially treatment.

The next morning I put my radio as close to my door and the wall closest to his flat and whacked up the volume. Now when I get up at 5am in the morning I don’t try my hardest to tiptoe about the place, oh hell no I’m like an elephant. Do not mess with the early riser.

What have been your rants and raves recently?

Do you have considerate neighbours?

Do you read a lot of books?

Random Life

Down South at the moment the weather is actually quite good. OK a bit rainy at times but it is so mild. It does make me genuinely nervous about global warming and the environment. It can’t be good. Also, does this mean winter is going to stretch out longer in 2016? I realise weather talk is boring but us Brits have a compulsion to discuss it at any given opportunity. It’s like an uncontrollable spasm, it just happens. If in doubt, talk about the weather.

I know I keep going on about my flat but well, let’s be honest, nothing else big or interesting has happened to me lately so… I’m not that creative or good with decorations but I’ve impressed myself on how much I love the way my flat looks right now. For my last home we didn’t really do much in terms of decoration or coordination with furniture as we assumed we wouldn’t be living there for a long time (well, half of that was true anyway in the end…). We bought cheaper stuff so we could easily move later on without having spent too much. It was a lovely home, don’t get me wrong, but we didn’t really do too much to it.

For my new flat it was really important, as you can imagine, that it turned into a home that I could look forward to going to and feel safe, comfortable and surrounded by stuff that represented me and my future life. I don’t know what the future holds but for now I assume I’ll be living here for a while. I’ve really thought about what things I wanted, where things went and basically an overall theme. Even the small details, like changing door knobs to match my furniture.IKEA door knobs

I also bought a vase to put some decorative balls in (I saw it in IKEA and it looked really cool). Unfortunately I bought a vase one size up from what I’d see and then didn’t have enough balls to fully fill it…

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Still looks OK I think. I just don’t know if I can bear to go into IKEA to just buy more balls.

I’m still into Hello Fresh but I’ve paused it over Christmas while I get myself together and with Christmas meals and going out it’s just not worth it right now. What I have done though is ordered a meat pack from Muscle Food. I’m not affiliated with them, I just like them. That said if you do fancy ordering anything from them, I do have a referral code HERE which gives you, for free, any of the following when you order with them:

– Two Free Award Winning Horse Fillet Steaks
– Two Free 6oz British Beef Hache Steaks
– Free loaf of Protein Bread
– Free Chicken & Pepper Protein Pizza
– Free 250g Whey Protein Concentrate 85

I always see adverts for them on Facebook and I bit the bullet and ordered myself a box full of meat (with a Black Friday discount it was £10 for chicken breasts, hache steaks, burgers, chicken sausages, beef meatballs, chicken meatballs and lean bacon). As you probably already know, I’m a big lover of meat so I was keen to fill my freezer up with handy protein items that I use for random meals. I can heartily recommend the hache steaks and the chicken sausages. I also bought a litre of egg whites which I love adding to stir fries and scrambles because it just boosts the protein. They’re cheaper on Muscle Food compared to getting them at the supermarket (or wasting egg yolks).

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This was a random meal of chopped up chicken sausages, egg whites and Laughing Cow Blue Cheese triangles and it was SO good. Obviously I went overboard with veg because I can’t not.

I’m loving my local area as well as it’s perfect for walking Alfie. Just a minute or so from my flat there’s a beautiful park where I can let Alfie off and he can run free. Before I had to keep him on his lead for most walks as there were too many roads nearby, but this is perfect. Though I did get concerned when he looked like he wanted to go and chase the birds near the little lake (pond?).

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It just makes me so happy that Alfie can properly race around and stretch his legs every morning and evening. And there are so many other dogs about as well. It’s funny though because I think Alf is similar to me. He’ll go and say hello to a group of dogs but he’ll run back quickly to me and not want to spend too much time socialising. He likes his own company, that or he’s a mummy’s boy 😉 The only dogs he likes to spend lots of time with are my parents. Like me he struggles to push himself in social situations and prefers to stick with who and what he knows.

When I was at Whiteley on Sunday for that INCREDIBLE meal (which I keep dreaming of) I noticed that some of the animal statues they have dotted around the place were dressed up for Christmas. Check out this otter:IMG_6658

Very sweet!

And my last random titbit… I saw this on RunEatRepeat’s Instagram and it really made me chuckle.

Ghost outfitSo true! For me I’d hope to be wearing comfy leggings and a nice hoodie. Comfort over appearance is crucial if it’s eternity you’re talking about!

Tell me something random but interesting!

What outfit would you choose to wear for eternity?

Are you good at home décor?

Rants and Raves #25

I’m so tired this week. The weekend really took it out of me. Fortunately I have a day off tomorrow, wheeee! So I can do more sorting and organising (*cough* and spending). Alfie’s back from my parent’s now as well. He does not like the balcony at all bless him! On to some rants and raves…

Rave: It’s so close to Christmas. I’m such a big fan of Christmas. I love the music, the food (ALL ABOUT THE FOOD), the festivities, the sparkle… Everything. I was wearing my ‘gateway’ Christmas jumper at the start of December.Christmas jumper

Old house selfie

See, it’s not quite a Christmas jumper but it’s fairly festive. I think I can get away with wearing it in January as well. I do have a proper one that I’ll be rocking out soon.

Rant: I hate myself (real hatred) for saying this but… Justin Bieber’s music is growing on me. WHAT’S GOING ON. I still detest the singer as I think he’s very arrogant and just not my type of person (as if we’d be friends otherwise;)) but his latest music is so bloody catchy.

Rave: I don’t tend to spend lots of money… But when it comes to workout gear, I can’t seem to stop. I found these gorgeous pair of Lululemon capris on eBay the other week.

Lululemon capris

Lululemon gear is just gorgeous but ridiculously priced. RIDICULOUSLY priced. Even worse than Sweaty Betty. I often have a little look on eBay to see if I can find anything and I was chuffed to score these for a discounted price. They are so soft, fit like a glove and just make me wish I was millionaire so I could buy everything from that shop.

I also bought some (more) leggings from Fabletics in their Black Friday deal. Two pairs of leggings for the price of one, I couldn’t resist.Fabletics leggings

I’d had these mesh capris in my ‘Wish’ bag already so I was happy to get them and another pair (more funky coloured) for the same price. I was concerned the mesh would be annoying but I barely notice it.

Rants: Buying loads of new gym and running gear wasn’t a great idea just before I moved as it only meant packing more stuff. In the end clothes that were in drawers ended up in bin bags… which then ended up like this when I needed to find certain items.

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Yes that is a random tool kit

My running and gym gear has lovingly been put away now in my newly created chest of drawers. Though I still have a bin bag left of normal clothes I’ve yet to get to. Priorities.

Rave: I’m really into snacking on biltong and dried meat at the moment. Such a good snack to tide you over until your next proper meal.

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Like meat crisps in a way 😉 Sorry veggies, I know that must sound awful to you.

These high protein crisp snack things though didn’t blow me away… bit bland. I’ll stick to my Snack a Jacks I think.IMG_6308

Rant: Websites that don’t accept hyphens in names. CaptureSo many don’t accept ‘Anna Smith-James’. IT’S MY NAME. My name isn’t Anna SmithJames. Or Anna Smith. Or Anna James. It’s Anna SMITH-JAMES. And on that subject, it’s JAMES not JONES. EVERY FRIGGING PHONE CALL. *Sighs*

On the subject of my name. Before I got married I was Anna James, but then I took Ben’s second name (Smith) and made two boring names into an interesting one. Now my intention is to find my next husband and just keep adding to my name, like Anna Smith-James-Taylor, and so on.

Obviously I’m joking. But I’m not changing my name. Who knows what the future holds but for now my name is remaining the same. The process of changing it is far too stressful… so many people, companies, websites to inform.

Rave: I found out what noise was keeping me awake. It was a scent thing that had been left in the flat. It clicks and ejects a puff of scent out every so often. I thought the noise was due to the wind on the window or something like that but then I was right next to it and heard the bastard. It has since left my flat. Though I do also now have ear plugs 😉

What are you rants and raves this week?

Are you a light or heavy sleeper?

Did you get anything on Black Friday?