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

CHIA CHOCOLATE PROTEIN BARS

These healthy home made protein bars have no refined sugars and are Vegan. I have made numerous batches of these but usually with egg and agave syrup. But after experimenting, these actually turned out very tasty with a slight cookie soft centre....

The vegan blend I use contains approx 22g of protein per serving, with pea, brown rice and hemp. I used the unflavoured for this recipe. 

The chia seeds contain 6.3g of protein and the oats 4g per serving. So each bar contains approx 7g protein per serving. Not the highest but much more natural quality than from the high street. Your stomach can only digest so much protein in one go. You really don't need 40, or 30, or probably even 20g of protein per meal to keep your protein synthesis humming along.

The combination of the proteins, omegas from the chia seeds, good fats and oats will provide a sustained energy release whilst gym training, post run or when a quick, healthy 'fast food' snack is needed on the go! 

Even cocoa powder acts as a slight stimulant and is an alternative to caffeine.

INGREDIENTS:
60g Fine Oats/Ground Flaxseed
30g Brown Rice Flour/Almond Flour
60g Vegan Protein Blend
2x tbs Chia Seeds
1x tbs Cocoa Powder (without sugar)
1x tbs Truvia (Stevia leaf sweetener) or Xylitol Sweetener
2x tbs Coconut Oil
1x tbs Raw Honey
50g Dates (chopped)
50ml Coconut water
Pinch baking powder
Pinch salt

Stevia Leaf extract. Three times sweeter than sugar and all natural

METHOD:
Add all the dry ingredients into a mixing bowl with the chopped dates and chia seeds. Then add the oil, coconut water, honey and Truvia. Mix with a tablespoon until a thick doughy texture, adding splash more water if needed. 

(For no sugar no grain and lower carbohydrate options, remove the dates, coconut water and honey. Use almond flour and ground flaxseed instead)

Grease a square baking tray with coconut oil and pre-heat oven to 175c.

Spread the mixture until smooth and flat, then place in the oven until browned off golden, test with a knife if the centre has set. Usually about 30 minutes approx.

Once cooled cut into squares and keep in an air tight container preferably in the fridge.


I hope you enjoy!

UltraLuke

COCO VEGGIE

This is a perfect 'kick start' the metabolism smoothie first thing, and is also great for pre-run fuel to aid fat adapting. This is full of electrolytes to hydrate, antioxidants and vitamins to replenish and waken the body fast. 

Fat adapting is where the body is forced to use fat stores (which we have plenty on empty) as a preferred energy source, over quick release carbohydrates. I find if I use high carbohydrates as an energy fuel when exercising, it burns me out quicker and drops my sugar levels much faster. 

Although we can exercise on empty using our fat stores, I only recommend this for short periods, which is very effective a few times a week. If you plan to go to the gym or run longer than 30 minutes, a good source of calories is best to provide consistent performance, the muscles strong and an energy to last longer before your body fatigues...

Using fats combined with fruits and vegetables, will not only fill you up for longer, but also provide sustained energy and calories for the exercise about to take place...

I do not follow a low carbohydrate diet, just a balanced healthy and nutritious one. This is not a smoothie I use everyday, I still have a diet with complex carbohydrates, but I find this is very efficient for 3 times a week before my training runs.

Yes this combination works well for me, and I have experimented plenty with different energy fuels whilst training. Experimenting with diet is key to finding the balance that will work well for you too...

INGREDIENTS:
1/2 scoop Vegan Blend
2x Broccoli Florets
50g Blueberries
1x tbs Chia Seeds
1x tbs Olive Oil
100ml Vita Coco water
100ml Pomegranate pure juice (not concentrate)

METHOD:
Add the vegan blend, broccoli, blueberries to a blender. Then top with the juice, water, chia and oil. Blend on pulse or a high setting until thoroughly smooth.

Enjoy and go Run Free!

UltraLuke

AMARANTH PORRIDGE

This is my new favourite protein source.

Amaranth is an extremely tiny, yet extremely nutritious seed, that cooks like a grain. It is higher in protein than quinoa at 16g per 100g, full of calcium and magnesium, and is also gluten-free. The interesting nutty flavour makes it ideal in salads, baking and as a sweet dish. 

INGREDIENTS:
100g Amaranth
few tbs of soy milk/almond milk
chopped banana or dates for flavour
goji berries or chopped pecans
pinch salt and cinnamon 
raw honey or date syrup for those real sweet tooths!

METHOD:
Add amaranth to boiling water and simmer for 25-30mins until water is either soaked up or the texture is firm but glue like. Do not simmer any longer as the seed will turn to mush. This can be prepared the night before and popped into the fridge if short for time in the morning. 

Add approx 100g to a bowl with the milk, (coconut water works just as well) sprinkle a choice of berries, nuts or dried fruits, then heat in the microwave for 1 minute 30 seconds or on a hob in a saucepan until hot. Served with chopped banana or honey/syrup to taste.

I hope you enjoy

UltraLuke

NOT SWEET ENOUGH ALREADY?

SUGAR is like crack Cocaine, the more you have the more you crave.  It is highly addictive and hidden everywhere. Do you wonder why you cannot stop once you pop those Pringles? Take a look at the ingredients...

So why should I blog about Sugar? Well anyone who knows me knows that I eat a pretty pure diet and for all those fad diets out there, I've pretty much tried all of them. The truth is, that there is NO diet out there, except a healthy nutritious lifestyle. 

You may be fasting the body, skipping breakfast, restricting calories, low-carb, high protein or even eating raw foods. Well, my advice is to forget counting calories and forget anything that claims to be low fat.  In my experience, I believe that a balanced diet abundant in fruits and vegetables, fats, proteins and complex carbohydrates is the easiest and safest option. One thing that I rarely eat  - and I suffer a hungover like effect the next day if I do - is SUGAR.....

Cast your minds back to about 35 years ago, the 1980's when the developed world made a radical change in its diet. We stripped away fat and added sugar. For instance, since 1990, consumption of sugar in Britain has increased by 31 per cent – now we eat on average 1.25lbs per person a week. There are seven spoonfuls of sugar in a can of cola. Lots of people know that. But do you know that more than 60 per cent of a Slimming drink is made up of sugar? Did you know that, in Britain, children get around 17 per cent of their calories from sugar?

Diabetes has sky rocketed and the nation wonders why? Half those folk in mobility scooters you see blocking the aisle (mostly overweight) CAN walk, they just cannot remember how to walk because their joints have given up with inactivity from carrying excess weight. The film WALL:E springs to mind....

So what happened?
One interesting fact is that, year on year, we’re buying fewer actual bags of sugar “visible sugar”. The big increases are in “invisible sugar” the sugar the food industry sneaks into things. Looking around my local supermarket, I found that there is glucose-fructose syrup in one organic yogurt, organic sugar and organic invert sugar syrup in another. 

There is fructose in Müller Light. There is sugar in Hovis bread, sugar in healthy-looking Burgen bread, dextrose in Warburton’s wholemeal bread. There is fructose syrup in dried berries. There is sugar in a steak pie. There is sugar in smoked salmon. There is sugar in seafood sticks. Wensleydale with apricots, which is delicious, is thanks to the added fructose. There is even sugar in sausages.

And then there are those nasty chemical sweeteners, saccharin and aspartame, which were found accidentally when lab workers were doing research.  They had nothing to do with sweetening, the lab workers put a bit of the test compounds in their mouths and liked what they tasted.  What kind of researcher sticks an experiment in his mouth?

I am not preaching to make a massive overhaul in your diet, but I always get asked (especially from the ladies) how can they rid those extra pounds? 
If you want to make one change then the right one is to cut out sugar, hidden sugars and refined sugar carbohydrates (white flour) where possible. After just a few weeks you will crave less sugar and sweet treats, fruits and vegetables will start to become mouth watering and tasty. Add fats into your diet to aid fat metabolism and with an active lifestyle those extra pounds will come off....

I would like to add here that my nutritional advice is based on my own personal experiences and research to aid my own healthy, balanced lifestyle for running and any health advice should be checked with your GP or a trained health practitioner.

FATS
Have you noticed that it is from doctors, the NHS and dieticians who claim that too much saturated fat in the diet causes high cholesterol and heart disease?


So why do we need them in our diet? Fat is used as an energy source, we need fat to burn fat as a fuel. The body requires 25-30% of fat daily. With restricted fat in our diet we will encounter health problems somewhere down the line.


Fat will not make you fat, adding sugar and a high proportion of carbohydrates with the fat will eventually make you overweight and cause health complications.


The best start to my day would be either a veggie fruit smoothie with added natural fats like Coconut oil, Olive Oil, or a Fruit Salad with Avocado to kick start the metabolism. I use Bananas as my carbohydrate fuel or German Rye bread if I am going for a long run or to the Gym.

Coconut Oil is my favourite new fat to use in smoothies, cooking, recipes and even coffee! The health benefits of using coconut oil in a balanced, nutritious diet are endless. My current diet has increased my energy levels and endurance performance over the last six months. My body fat is very low but my weight proportion and muscle mass for my size is in an ideal range as a long distance runner. 

I don't like to label myself with my lifestyle choices. I eat a plant-based diet but still eat fish twice a week. I eat raw recipes but still eat cooked vegan foods. I rarely eat dairy. I have 1-2 days a week of a fruitarian diet to cleanse and hydrate my body. Experiment to see what works for you. This balance seems to be working well for me and my body has adapted very well with this approach. Who knows I may try Raw as a detox one day....

Whichever diet approach you choose, just make sure it is the right choice for you, and a healthy one. A varied diet in meat, lentils, pulses, nuts, fish, seeds, whole grains (if gluten is not a problem) fruits and vegetables is the best approach, if you are looking to make any changes. But some may find all these changes too much, but leading a healthier lifestyle is very simple, when you know how. The hardest part is weaning yourself away from sugar and the refined sugary foods. 

If you was given only one thing to change first, then remove Sugar from your diet to start. The rest will follow naturally once you start to feel more energised and healthier from within...

Follow my many tasty recipe ideas, here on my nutrition page. 


Eat healthy and RunFree!

Here are some useful links:

Sugars and Bad Fats explained:
http://www.naturalnews.com/023085_sugar_fat_fats.html


10 Things:
http://www.cbc.ca/news/health/story/2012/06/19/f-10-sugar-facts.html

Low-Fat Diet risks:
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=60

UltraLuke