PALEO RUNNER INTERVIEW

I have been adapting to burning on fat as a main fuel source over glycogen since August 2013. Following a NSNG lifestyle. 

Super food breakfast smoothie

I was kindly invited by Aaron Olson from the Paleo Runner podcast to discuss how my nutrition journey has changed, and how I ran a recent 100 mile event completely on high fats and low sugar. 

Check out the episode by using the link below:

http://www.paleorunner.org/2013/12/ultra-running-luke-ashton.html?m=1

Or you can download Paleo Runner on the podcast application

ZUCCHINI CHEESE BAKE

Zucchini (aka courgette) can be used in a variety of dishes and makes a great low carbohydrate, low sugar meal anytime of the day. 

The dark green summer squash is very low calorie, high in potassium, which is a heart friendly electrolyte, so is fantastic for any athlete. Rich in dietary fiber, vitamin A and vitamin B-6, and contains moderate amounts of 

I follow Anna Vocino and this was inspired from her yummy recipe

This cheesy bake was used with full fat soft cheese instead of ricotta, as the one time I needed it for a recipe my store had sold out! So I would imagine ricotta would spread more evenly as the consistency is light and fluffy.

Thinly sliced

INGREDIENTS:

1 tbsp butter

1 tbsp olive oil
1-2 shallots chopped
1 red pepper chopped
pinch garlic salt
pinch dried oregano

3-4 zucchinis/corgettes, thinly sliced
125g (1/3 cup) full fat ricotta
300g/8 oz (2 cups) grated colby jack cheese

or mixture of mild cheddar/swiss will do
100ml (1/4 cup) whipping cream
butter to grease the baking dish
Salt & Pepper

Grated cheese (I used half colby half red leciester)

Chopped pepper

Preheat oven to 200c/350f

Heat up the olive oil and butter in a non-stick fry pan on medium-high heat. Add the shallots and cook 3-5 minutes until they start to caramelize and sweat. Add in the chopped red pepper, pinch of garlic salt and oregano. 

Cook a few more minutes until the red peppers are soft. Remove from heat and set aside.

Sweat the shallots and pepper

Grease a 9 x 12 baking dish with butter. Place sliced zucchini, one layer at a time, spreading them apart fairly evenly. Salt and Pepper each new layer of zucchini. On the first layer of zucchini, spread out the ricotta cheese. On the second layer, sprinkle a handful of the grated cheese. On the third layer, evenly pour the whipping cream, and on the fourth layer spread out the shallot and pepper mixture. Top with remainder of grated cheese.

Cover with baking foil and bake for 15 minutes then remove the foil and bake for a further 15-20 minutes, or until the top is slight browned and bubbly.

season each layer of zucchini

Start to layer

Extra thick cream but should be whipping cream

Difficulty spreading the extra thick cream

I forgot to smooth on the cream before the peppers, so wetting a spoon between spreading really helped create a smooth topping. 

Use whipping cream, it is easier as you can pour over like the original recipe.

Final layer of remaining cheese

Serving the zucchini bake hot with salad or even served cold makes a very tasty dish anytime of the day!

Tasty left overs served cold with salad

Enjoy!

CREAM CHEESE COCONUT PANCAKES

Gluten free - Grain Free - Pancakes that can be slightly sweetened with Stevia or like I did just add berries and cream to taste. 

I like my pancakes to look and taste just like a pancake. Going NSNG I have not really missed pancakes, but these were a very similar consistency to an American pancake but without the bad refined sugary carbs and grains. 

I found them quite savory but with a little melted butter, cream and berries they tasted rather good! 

INGREDIENTS:

120g/4.3oz Mascarpone Cheese 

1 level tbsp Coconut flour

2 Eggs (2x yolk 1x white)

1 tbsp Walnut Oil

1 tsp Cinnamon/Nutmeg 

1 tsp Stevia Sweetener (optional)

Pinch Salt 

Serves approx 4 small size pancakes

METHOD:

Warm the cheese in the microwave for 30 seconds, or until creamy and soft. 

Whisk the eggs with the walnut oil and add the mixed spices and salt. Add the eggs to the flour and whisk. Then add the cheese. Stir, then whisk until a batter is formed. 

Heat a frying pan with coconut oil or butter. Pour in batter to make a small 10cm/4inch diameter pancake. 

Heat on medium until edges become dry and slightly golden, then flip over. 

Serve on a heated plate with melted butter, cream and berries. 

Enjoy!

UltraLuke

CAULIFLOWER MASH WITH PORTOBELLO MUSHROOMS

Cauliflower is part of the cabbage family and is one great vegetable that should be included in your diet. Low in carbohydrates but full of dietary fibre, folate and vitamin C. Cauliflower can be eaten raw, steamed, fried as a rice dish, mashed and even makes a great gluten free, grain free pizza base! 

INGREDIENTS:

4 Portobello mushrooms

1 Large cauliflower head

50g grass fed butter (Yeo Valley or Kerrygold)

Tablespoon double cream

Grated cheese

Extra Virgin Olive Oil

Salt and Pepper

METHOD:

Chop the cauliflower into small chunks and steam or boil until soft and cooked through, approx 20 minutes.

Place the portobello mushrooms on a baking tray and place in the oven on a medium heat for 20 minutes until cooked. Top with the grated cheese. We used manchego, but parmesan, cheddar, swiss and even goats cheese works fantastic with mushrooms. Place under a medium heated grill until melted.

Add the cauliflower to a mixing bowl, with the butter, cream and seasoning. Mash until soft and creamy texture and serve. 

Place the mushrooms on top of the mash and drizzle with olive oil. Serve with broccoli or leafy greens on the side.

Follow ashton378 and Nigeria Lawson's Kitchen for more recipe ideas

Enjoy!

UltraLuke

ZUCCHINI BOATS

The zucchini or courgette is a summer squash which can reach nearly a meter in length, but which is usually harvested at half that size or less. Low in carbohydrates, full of dietary fibre, potassium, Vitamin C and levels of Vitamin B-6. This dark green should be part of your diet and can be enjoyed raw, steamed, grated and fried and even made into noodles...

Since starting a no sugar no grain lifestyle a three months ago, we have been rather creative with recipes in our household and these little gems are just one of our favourites... 

Anything can be added just like topping a pizza. Bacon or anchovies can make a filling and yummy meal or the vegetarian option below is just as satisfying. 

INGREDIENTS:

2 medium sized courgettes (aka zuchinni)
4 medium sized mushrooms

50g grated cheese
Sundried tomatoes
Black and green olives
Black pepper
Olive oil

Salt


METHOD:
Slice courgettes into halves then create a boat by scraping out the insides into a bowl.

Chop up the mushrooms, sundried tomatoes and olives into cubes and mix up together in bowl adding black pepper, salt and a few teaspoons of olive oil. You can also add some of the spooned out courgette. Once the mixture is prepared, spoon into courgette boats and place into a pre heated oven on medium heat for about 15-20 minutes. 

After this time, take the boats out of the oven, sprinkle grated cheese of your choice over them, (Parmesan and Goats cheese will also taste great) then return to oven for just about enough time to let the cheese melt and cover the boats. 

Then remove from oven and let stand for a few minutes then voila! You're ready to go. 

Follow ashton378 and Nigeria Lawson's Kitchen for more tasty and colourful creations

Recipe idea inspired from 'Two Green plates'

Enjoy!

UltraLuke 

NSNG- Adapting

EAT FAT TO BURN FAT - EAT SUGAR TO GET FAT 

'Put life into living and do it with enthusiasum'

-Vinne Tortorich 

Since early 2013 I have looked at fat adapting in my diet and where possible I have used a combination of good fats combined as a fuel source. I have discovered that exercise and training using high fats provides a long and clean energy that lasts for hours without going hungry. 

No sugars No grains is the general principle I am following, and still I am discovering new food combinations and snacks to keep me energised. I read about bullet proof coffee, often referred to as 'fat coffee' some time ago and gave it a go with amazing results. This is my breakfast of choice when racing or training long hours. 

I have always enjoyed fruit and it plays an important role in my diet and for many athletes, but too much fruit will be stored as sugar in the body. I found I've had bloating and slight feeling of sluggishness, with hunger. So the past few weeks I have adapted to less fruits and more vegetables, oily fish and a combination of fats as my main fuel source.

Avocado snack with olive oil and seasoning 

None of this lifestyle change would be possible without the help from Vinnie Tortorich. I listen to Vinne and Anna on their podcast show, and have enjoyed many hours of entertainment and knowledge whilst in the car, running or down the gym. I owe lots of thanks and appreciation to him, how he has helped thousands of over weight people globally get fit and loose weight successfully, with this simple lifestyle change.

Sadly diabetes is on the rise in the UK and it all comes down to lack of exercise and a poor diet of high sugars and grains...

I suggest looking up the podcast on itunes and downloading previous episodes. Listen and get educated. 

Check out episode218 from 6th December. I appear for an interview

Follow on Facebook
Follow @VinnieTortorich and @AnnaVocino on twitter

Read Vinnie's book 'Fitness Confidential' and get the latest podcast updates from:

http://www.vinnietortorich.com/tag/nsng/

Below is an idea of my NSNG diet over three days

1/9/13

5:30

Water

Fat coffee with butter

With 4 strawberries and 4 blackberries

11.75 mile Run

10:00

Banana

200ml Coconut water with added salt

Small handful Pumpkin seeds and pine nuts.

11:30

Coffee with cream 

2 cooked beetroot 4 blackberries

Small handful of nuts 

(Working an 8hr shift)

14:30

3 Egg omelette with cream, cheddar, spinach, chard and kale. 

Spinach, cucumber and olive oil salad 

18:30

One Avocado

2x tbsp Cashew nut butter

5 strawberries 6 blackberries

Peppermint tea

Black coffee

20:00

Apple

1000mg Fish oil supplement 

21:00

Coffee with cream and coconut oil

23:00

2x tbsp Houmous 

7 cherry tomatoes 

Lemon ginger tea

----------

2/9/13

8:45

One Nectarine with Creme Fraiche

12:00

(Greeny Fat Shake)

One small avocado

4 strawberries

100g Kale

50g Spinach and Chard

100ml Coconut water

50ml Water

1x tbsp Napolina Olive oil

Black coffee with tsp coconut oil

15:15

3 Brazil nuts

15g Chia seeds with

15g Hemp protein with 

One lemon squeezed into glass water

16:15

Coffee with cream

1x tbsp Houmous on bed of spinach 

1x tbsp Olive oil 

3 slices of cheddar

garnished with pumpkin seeds, pitted olives and cherry tomatoes

20:30

One tbsp Seeds 

One tbsp Cashews

I wasn't very hungry for dinner and found that small portions have been adequate for today

22:15

One heaped tbsp red pepper Houmous

One tbsp full fat Greek yoghurt with 2/3 cantaloupe melon 

-------

3/9/13 
(working 12hr shift)

4:30

Fat coffee with butter

One cup of Kale with mixed berries

9:00

One avocado 

One tbsp peanut butter

One tbsp full fat Greek yoghurt with 

1/2 cup berry mix 

15g Chia seeds

15g Flaked coconut 

13:00

Spinach leaves with tomatoes, olives and cheese

3 boiled eggs

One tbsp olive oil 

16:30

One tbsp mixed nuts

18:30

One tbsp mixed nuts

One apple 

30 minute walk

21:30

Spinach, rocket and chard salad with tofu, anchovies, olive oil and chickpeas

1/4 Sweetcorn on cob

Coffee with cream and tsp coconut oil

Thanks for reading

UltraLuke

POWER SALADS

When we think of salads we picture a healthy living lifestyle, or for some, rabbit food or just a side salad! 

Do not be fooled. Salads make a fantastic filling meal with the correct ingredients, during the summer months our bodies need plenty of hydration and vegetables are in full season, so take advantage of that. Salads also are super quick and easy to make in minutes. 

'Fast healthy food'.

Salad leaves are full of vital nutrients and vitamins the body is screaming out for after a long day at work or training. Seeds, avocado and beans contain proteins, minerals and fats vital for a healthy metabolism. Without fats in the diet the body cannot burn fat as a fuel source.

Toward the end of the day your metabolism starts to slow and is ready for sleep. So the last thing your stomach is asking for is a large heavy meal of starchy grains and carbohydrates. The body cannot burn those excess calories whilst sleeping so why would you stuff yourself silly then go to bed. 

Think of vibrant colours and taste when making a salad. Italian bistro salad of shard, spinach, rocket with olives and feta added. Using virgin olive oils and seeds as dressings. 

Or salad Nicoise containing tuna, black olives and cherry tomatoes over romaine lettuce. Use olive oils mixed with either balsamic or apple cider vinegar as dressings. 

The great thing with salads is it suits any dietary requirements. Raw, Vegan, Vegetarian, Pescetarian, Paleo, low carb or Carnivore... 

Try making your own dressings instead of the bad sugar laden varieties to buy. Why would you make a healthy salad then add a Caesar dressing full of glucose syrup sugars to give your body that spike? 

Full fat yoghurt or Creme Fraiche works great mixed with lime juice, olive oil, salt and pepper with fish. Or fresh mashed mango with olive oil to add to a seeded salad with spinach and romaine lettuce. 

When being creative make sure to add your fats from either oily fish, olive oils, seeds, nuts, beans, chick peas or boiled eggs. 

Bulgar wheat or quinoa mixed in with rocket, mint, spinach, olives and tomatoes makes a delicious alternative for anyone who can eat wheat or grains. 

I choose either fish, feta, chick peas, seeds or avocado for my proteins and fats. But for those who love chicken, it will work great with any salad.

Go colourful and creative. Fruits and vegetables can be bursting with taste and flavour, if you give them the chance. 

Enjoy! 

UltraLuke

VERRY BERRY MILKSHAKE

This scummy milkshake is perfect for first thing to kick start your metabolism and start you off for the day! Either before your run, bike session or gym work out. The combination of super antioxidant rich fruits, fats and coconut water will keep you satisfied and hydrated. Your workout will feel so energized without any slump.

INGREDIENTS:

1/2 Scoop Vegan blend protein (15g)

1x Pear

5x Strawberries

40g Blueberries

1/2 Beetroot (cooked)

1x tbs Creme Fraiche or

(1/2 avocado for non-dairy)

1x tsp Chia seeds

1x tbs Olive oil

100ml Vita Coconut water

50ml Water

(Low carbohydrate and low sugar followers-replace coconut water with more water)

METHOD:

Add chopped pear and fruits to a blender. Add the protein powder. Top with the creme fraiche, chia, olive oil and beetroot. Then pour in the waters. 

Blend on pulse or high setting until thoroughly smooth and like a milkshake texture.

Hope you enjoy

UltraLuke

FOOD DIARY JULY 2013

I am on a taper for the next ultra race of 100k and have a slight tendon, ligament issue on my ankle so my running has been very low.


I work 12 hour shifts on my feet. My day starts at 4:00 and I try to get into bed by 22:00. I always eat more during this time than on a rest day, so the amount I eat will probably be significantly less for the usual 9-5 worker. I can also afford to add a few pounds for the race weekend.

My healthy lifestyle is designed to fulfill and NOT make me go hungry. If you are going hungry on any type of diet then it is not a healthy diet or an effective way in losing weight if you wanted to. 

Our metabolism is like a fire and needs to be ignited and burn throughout the day, starting from when you wake. The food I eat is to give the maximum energy levels and works for my running lifestyle. 

I am always experimenting with my diet. So far I find I feel clear and more energised on a high fat, fruit and vegetable lifestyle with fish and some dairy. Fat is a big energy source of mine but without the sugar and grains. If this is added then the metabolism changes and the body will store the fat instead of using it as a fuel to burn. 

I still eat brown rice and pasta on occasion, but only as an evening meal and much less than I used to.The body needs fat in our diet as an energy source more so than a high carbohydrate diet.


I have only natural fruit sugars in my diet, but this week I am consuming extra water dense fruits and vegetables with very little grains or wheat. I want to get the extra energy levels and maximum nutritional benefit before my next ultra race.

I have also been adding more salt into my food as the summer temperatures are higher than usual and they look to stay here for the next two weeks...


Friday 5th July
Breakfast 1:
4:30
Glass water with super green powder
Kale smoothie with banana berries pure apple juice and coconut water
Fat coffee
Nettle tea

Breakfast 2:
One avocado
Amaranth porridge with pine nuts and dried dates
Green Tea
Black coffee

Lunch:
Broccoli with butternut squash mash and olive oil
1/4 cantaloupe melon with spinach and sunflower seeds

Snacks:
Nakd raisins
Apples
Pear
Banana
Peanut butter on rye

Dinner:
Glass of water with super green powder
Small cup sweet potato mash
1/4 Galia melon
4x strawberries

6th July:
5:00
Breakfast 1:
Glass water with super green powder
Kale smoothie with olive oil and coconut water
Coffee with organic cream
Nettle tea

Breakfast 2:
Three egg Kale cream and cheese omelet with sweet potato mash
Fish oil supplement

Lunch:
50g Cashews and pine nuts
1/2 Galia melon with 10 cherries
Bowl oats with seed mix and raisins
Black coffee
Green tea

(Felt tired and lethargic after the oats within a few hours)

Snacks:
Apples
Banana
Peanut butter on rye
Nakd raisins
Cashews and pine nuts

Dinner:
1/2 sweet potato with slices aubergine
1/4 honey dew melon
One plum



7th July:
5:00
Breakfast 1:
Glass water with super green powder
Kale smoothie
Fat coffee
Nettle tea 

Breakfast 2:
1/4 Honey dew melon
10 cherries
50g cashews and pine nuts
Fish oil supplement

Snacks:
Nakd raisins
Apples
Banana
Peanut butter on rye
Cashews and pine nuts

Lunch:
Roast aubergine
Spinach and pesto
3 new potatoes

Dinner:
Sweet potato
1/4 Galia melon



8th July:
5:00
Breakfast 1:
Glass water with super green powder
Kale smoothie
(without the protein powder)
Coffee with organic double cream
Nettle tea 

Breakfast 2:
3 Egg omelette:
1x tbs double cream
1x tbs olive oil
Large handful spinach
Few slices cheddar cheese

Served with small roasted sweet potato.
Green tea
Black coffee
Fish oil supplement

Snacks:
Cashews and Brazil nuts
Apples and a banana
Peanut butter on rye
Nakd raisins
Green tea
Peppermint tea

Lunch:
One avocado
1/2 Galia melon with 8 cherries
One banana
Black coffee

Dinner:
Water with super green powder
1/2 cucumber
One pear
One plum
4 dried dates



9th July:
8:00
One plum
3 dried dates

Breakfast: 

(working the night shift today)
12:00 (Pre-Run)

Glass water with super green powder
Black coffee with tsp coconut oil
1x tbs peanut butter
50g Amaranth with chia seeds and dried dates

(Post Run)

Pinch Himalayan sea salt with apple juice

Lunch:

15:45

Fat Coffee

Vegan protein, Kale, banana and coconut water smoothie

1/4 honey dew melon
Nettle tea

Dinner:

Sliced Aubergine with sweet potato mash and kale in olive oil

Fish supplement 

Green Tea

Snacks:

Nakd raisins

Chopped dates

Cashews and pine nuts

Banana

Apple

Peanut butter on rye
Green tea

Late dinner:

One avocado

One plum

1/4 honey dew melon

Amaranth porridge with chia seeds, pine nuts and chopped dates
Flaxseed supplement
Black coffee
Peppermint tea

10th July (night shift)

15:00 (pre-run)

Glass of water with super green powder

One apricot 

One plum 

16:30

(Post run)

Black coffee with tsp coconut oil 

Spinach, vegan protein, berry, banana, olive oil and coconut water smoothie
Nettle tea

Dinner:

21:30

Smoked mackerel with spinach,  cucumber, cherry tomatoes and olive oil 

Black coffee

Green tea

11th July

00:30

Tbs pine nuts, sunflower seeds

One Apple

Three Pears

Flaxseed supplement

Black coffee

Peppermint tea

Snacks:

Nakd raisins 

Chopped dates with cashews

Two Bananas

Green tea

7:00

Apple

Peanut butter on rye 

(Sleep)

11th July

12:00

Day off

Glass water with super green powder

2 dried dates and tsp peanut butter

Nettle tea

(Sleep)

15:00

Fat coffee

Vegan protein with spinach, raspberries, strawberries and coconut water

18:30

(Pre-run)

Two slices honey dew melon

Small handful cashews

20:00

Dinner

Glass of water with super green powder and pinch Himalayan salts

Fish oil supplement 

4 slices of boiled yam with spinach and tomato stew in olive oil

Black coffee with tsp coconut oil 

23:00

Few Cashews and chopped dates

Handful of salted plantain chips

Late snack:

Slice yam

One banana

Conclusion:

I have worked a 72 hour week of 12 hour shifts, working through the day and night. So this was perfect timing keeping my diet, pure and rich as possible with good fats, fruits and vegetables. 

Although my diet has always been balanced and varied, I have felt much more alert and energized than before whilst working long hours. I usually have a lull and feeling of tiredness after my dinner breaks. But this week I only felt that after eating a bowl of oats. The other days I felt I had a pure clean energy and had no hunger pains. I also snacked fair less with the increase in fats during the week. 

I feel lighter, leaner and less bloated after 7 days, and my mileage has also been low. So on a normal training week it will be interesting to see how I feel and look. 

My ankle injury today feels lots more supple and I can move the ankle without any discomfort. I no longer require ice. Today was the first day I felt no ache whilst running.

I have the Race to the Stones 100k this Saturday so hope that my diet will work some magic on the day! 

Whatever food choices you decide, make sure to keep a balanced and nutritious lifestyle, full of a variety of fruits and vegetables, beans, pulses and lentils, quality fish and meat (organic where possible). Everything in moderation is not a bad choice, but when it comes to treats, keep them rare. If you expect or give yourself a cheat day or treats every week, all the hard work of a pure diet goes to waste and over time without sugar, you will not miss the temptation. I find if I have anything sugary sweet or refined I really suffer the next day with a headache hangover type effect.

Links: 

http://www.vinnietortorich.com/tag/no-grains-no-sugar/

Coconut Oil

Protein Blends

Super Greens

UltraLuke