r e s p e c t

 

november goals

better late than never, right?!

 

 

with this in mind, lets progress onto what i am going to do this November!

I've narrowed down the things I want to work on into three main areas, which I feel I could really benefit from right now. Here goes!

 

  

 

 

 

1. Skin care - This is something I have been working on all year, and I feel now the weather is getting colder it is even more important to ramp up my effort on this one!! I am going to concentrate on hydrating from the inside out, drinking more water and moisturising every day.

2. Clean eating, correct portions - I feel my progression this goal has been ebbing and falling this year. While overall I have no concerns and am pretty happy with where I am with my diet (i.e. eating style.... NOT restrictive/weight loss attempt), I feel this is the best time of year to put a spotlight on this as winter draws in and nutrition becomes even more important. I will mainly be focusing on getting my portions under control once and for all, and eating my greens, which i feel I have defiantly been lacking lately!!

3. Strength training - I am sad to admit my strength training has fell to the wayside as of late. My busy running schedule since July and travelling in the summer made strength training really difficult. I rarely had access to a gym, and couldn't find the motivation to dedicate to this work while I had so much other amazing stuff to see and do. Since been home and completing my half, I have still not quite adjusted to a new routine. But I am determined to, and i am determined to make strength training a big part of it! I am aiming for body pump or at-home strength circuits three times a week. No exceptions! [edit: this week is already off to a bad start, I bailed on a body pump I had set my sights on! nevermind, always tomorrow!]

Check back soon for progress on my goals! 

 

foods I missed from England

It seemed only fair to do a follow up post to foods I missed from the states, because as great some aspects of American cuisine was, there was much I missed from England. Much of these were unexpected, things I hadn't really paid much attention to before my time away, and gave me reasons to be thankful on most occasions since when I have consumed them. I guess its true what they say, absence makes the heart grow fonder!


So without further ado...

• Yogurt - maybe this was just me being tight, but Greek yogurt, specifically low-far Greek yogurt, seemed so expensive over there and just not at all the same. Personally I didn't enjoy the texture as much, but I guess its what you are used to. Either way, I was glad to be home to buy cheap yogurt again!

• Mushrooms - on a similar note, I only brought mushrooms once in 10 months as they seemed so darn expensive! This didn't matter too much as there was so many other interesting vegetables available I don't get at home, but they were one of the first items I picked up when I got home!

• Sandwiches, especially Boots meal deals - I got so sick of huge portions of crazy, rich food while I was over there. Even just trying to pick up some lunch on the go seemed to be a challenge.  I was so glad to be back and be able to just have a simple humble sandwich for lunch. Even more so when it was a Boots meal deal - sandwich, snack and a drink for 2/3.29? Yes please!

• Mackerel - I missed this fish soooo much. I know I probably could have found it somewhere in America, but every supermarket I looked in did not stock it, apart from Whole Foods where it was so ridiculously expensive I couldn't bring myself to do it. (I'm noticing a pattern here, maybe I am just tight!) I missed it so much my Dad actually brought me about ten tins over when he came to visit. Bless him, hes the best!

• Easy, enjoyable grocery shopping - At home, grocery shopping is one of my favourite chores. Scratch that, I don't even see it as a chore, its just one of my favourite things to do. I love cooking, I love food and I love shopping, so I guess it makes sense. Grocery shopping in America made me want to die. I never thought I would agree with Karl Pilkington, but too much choice can be a bad thing. This was typified for me in bread selection. Over here, when your looking for a wholemeal loaf your choice is pretty much limited to brands, with the occasional extras of seeds or oats, thick or thin sliced. Over there, choosing bread was a chore in itself. I really don't think this is a case of me preferring what I am used to, it was downright ridiculous! Low calorie, low carb, low fat, double protein  whole wheat, whole what classic, whole grain, twelve grain, healthy grain, double fibre, grains and more double fibre, health nut... I could go on! Even I could not handle this style of shopping, and groceries really did become a dreaded chore.

• 'Regular' sodium levels - one of the things that most struck me most when I returned home was just how bland and downright weird food tasted and soon realised only a generous sprinkle of salt could remedy this. This really shocked me; I didn't add salt to my food in America or even eat that much processed foods, but still somehow my palate had become used to such a higher quantity of sodium. It was a real unpleasant struggle to cut this back down, but so glad I have!

It would be interesting to hear if any international readers out there have heard of any of these products or felt a need my observations in their life? Let me know!

my favourite meal of the day

As well as the most important, breakfast is definitely my favourite meal of the day. I could probably eat breakfast for every meal of the day

Breakfast is usually my biggest, most calorie-dense meal most days. I find eating a nutritionally balanced, big breakfast with healthy fats and 'treats' add-ins helps control my appetite throughout the day. Its really important for me to start the day of right with a nourishing breakfast full of good-for-me foods and antioxidants; it sets me up for a healthy day of being good to my body.

I think of all my meals in terms of the nutrients first, and play around with it from there. This means I always get something different and delish, that is still nutritionally balanced. I  aim for a serving- 1.5 serving of carbs (i.e. 1/2cup oats, 2 cups dry cereal, 2 slices toast) 2 servings of fruit and a serving of healthy fats (1-2 tbsp). I aim for some protein, from milk/cottage cheese add-in, but as I tend to exercise mid morning I usually wait and have a serving of protein as a mid-morning snack to aid muscle repair and recovery.


Here are some of my favourite breakfast options...

Porridge

My go-to breakfast that I eat most days. Now I have finally mastered how to prevent overspills in the microwave, its a relatively quick breakfast that is worth a few minutes wait. I normally have half a banana and cinnamon mixed in as my base, and then mix it up with whatever I have on hand; other fruit, berries, nuts, nut butters, seeds, jam, granola, cottage cheese... I've even been known to pop a poached egg in there! (without banana and cinnamon of course!)

Cereal

I rarely just have a 'plain' bowl of cereal. I like banana, berries and nuts as a base, but have been known to go crazy with granola, dried fruit, cacao nibs and whatever else I can get my hands on. A quicker breakfast for when I am in a rush, or if I'm in the mood for milk.

PB & Banana on Toast

This is my go to breakfast when I am running mid-morning (if i run first thing, i eat a few dates pre-run and then have breakfast afterwards). Quick, easy to digest and delicious. I have a glass of ice coffee with this breakfast as I am exercising post-digestion. By having my pb on toast fix in the morning I am less likely to crave it late on in the day!

Smoothie

Depending on how hungry I am and my day's scheduled workout, I will occasionally have a smoothie for breakfast. If I am having a rest day or exercising later on, I like to get a full serving of protein with my breakfast and usually turn to a smoothie to get this. My base is soy milk, half a banana, chocolate protein powder and ice. I aim to include a handful of greens and some wheatgrass for extra nutrients, but sometimes mix it up with different fruit and a vanilla protein powder. Sometimes I include flaxseed and oats to get my healthy fats and carbs, or I'll eat a slice of pb on toast or go wild and make a smoothie in a bowl.

Pancakes

When I have more time, I love to make pancakes for breakfast. I use this opportunity to get a different grain in my diet and use some kind of interesting flour like spelt or amaranth. I like to mix banana in so it goes caramelised where it touches the pan, and tend to add other fruit/berries on the side, along with  nuts/seeds/nut butters for some healthy fats.  Depending on my day's workout, I will sometimes add in some protein power, or just some yogurt on the side.

I tend to stick to 'sweet' breakfasts if I am making them at home, and choose savoury options when eating out. Maybe this is because its easiest to get a nutritionally balanced healthy meal eating savoury breakfast food when eating out? I can indulge in 'treats' I wouldn't usually have at home (pastries, hollandaise sauce...) to maximise the experience of eating out when ordering something I still feel good about eating. This brunch menu caught my eye recently, I cant wait to have an excuse to go back and eat here!

All Bar One brunch menu, click to drool enlarge

Pineapple and strawberry skewers, eggs Florentine or pain au chocolat with a skinny cappuccino, please!


Really craving some breakfast after writing this....

food for thought

mmm yes please to everything! Luckily, these are all high on my favourite food list and make their way onto my plate most days! Except the beef,  I'll stick to getting my iron from whole grains, beans and pulses, tofu, fruit and greens!

What's your favourite running fuel? Do you agree minimally processed is the way to go?