Pick of the Crop: Summer

Quick and easy guides to the best of seasonal produce

Most runners are keen to eat a healthy, balanced diet, and plumping for the fresh, seasonal food on your doorstep is an easy way to make sure your diet is made up of the freshest and most nutritious food around. Not only will eating local food boost your green credentials by reducing food miles, it could even save you money too.

Summer is officially here, and with it comes a feast of delicious British produce that’s been soaking up the sunshine. There’s a rainbow of world-beating fruit and veg plus seafood galore, so make the most of the fabulous food around you this summer – whether it’s in a crisp salad, sizzling on the barbeque or in a juicy fruit pudding.

Beans and Peas 

The British summer serves up a bounty of beans and peas grown all over the UK, from broad beans popping up in June to September’s crop of green beans.Why? Naturally low in fat and sodium, beans and peas contain high levels of Vitamin C, which helps the body heal wounds and fractures, and boosts the immune system – perfect to protect yourself when your resistance dips post-workout or to stave off coughs and colds before a big race.

Peas and beans will also give you stacks of energy for your sessions – they’re packed with folic acid and Niacin (Vitamin B3), nutrients that help release energy from food.

Cook: Beans and peas are simple, tasty and perfect for pepping up dishes from risottos to traditional roast dinners. Cook green beans al dente to enjoy them at their best. 

Try this: Minty Broad Bean Dip. Cook 200g broad beans for 4-5 minutes. Rinse and shell the beans, and then put them in a food processor with 200g Greek yoghurt, a small handful of mint leaves, a little grated Parmesan and a clove of garlic, and whiz until you have a thick green puree. Season, and serve with a selection of dippers – breadsticks, sliced cucumber and peppers are tasty accompaniments.

Buy: Get along to your local greengrocer for field-fresh beans and peas, or search out British veg in your local supermarket. Look for bright-green peas and crisp-looking beans with a firm and bright exterior.

Trout and oily fish 

Whether you’d rather tuck into sea trout, rainbow trout, mackerel or sardines, Britain‘s rivers, lakes and seas are thriving with fishy goodness in summer.UK, but particularly in central and southern Scotland, south England and North Yorkshire.Why? Oily fish like trout are packed with Omega-3 fatty acids, which can protect against coronary heart disease and alleviate the symptoms of rheumatoid arthritis – keeping you healthy and running stronger for longer.

Cook: Oily fish are usually firm enough to leave whole and pop on the barbeque, whether straight on bars or wrapped in a parcel to cook in the hot coals underneath.

Unlike its wild past, the indigenous brown trout, as well as rainbow trout, are now mostly farmed in freshwater farms. There are trout farms all over the

Try this: For simple and delicious baked trout, slip a clove of garlic inside a gutted whole trout, sprinkle over lemon juice and season. Make a loose parcel out of greaseproof paper and wrap the fish. Bake in a medium oven for half an hour.

Buy: Fish for your supper at trout farms around the UK, or head to a farm shop or fish counter for the best fresh British fish. Make sure your fish is shiny with smooth scales, and avoid fish that smell overly ‘fishy’ or have dull eyes.

Beetroot
Beetroot has been popular with cooks from the Roman Apicius to the creators of the famous Eastern European beetroot soup, borscht.East Anglia‘s fenland, which has the perfect combination of soil, sun and water to produce sweet beetroot from July right through to October.Why? Beetroot is the perfect fuel for running. Virtually fat-free and low in calories, it has a ‘medium’ GI rating with an extremely low Glycaemic Load (GL), which means it’s converted into sugars very slowly – just the thing to keep blood sugar levels stable and fuel long runs.

Beetroot is also a rich source of carbohydrate and protein, and has high levels of antioxidants, potassium, magnesium and folic acid. It also contains betaine and tryptophan (also found in chocolate), which relax the mind, create a sense of wellbeing and are used to treat depression.

Cook: To cook beetroot, don’t peel or cut it, or the colour and nutrients will escape. Just scrub the beets gently and twist off the green tops.
Grate raw beetroot into salads for sweet flavour and a stunning injection of colour, or juice it with other vegetables like carrots and celery. Beetroot’s also great, believe it or not, in squidgy chocolate brownies and cakes.

Try this: Beetroot and celery salad – a zingy combination of brilliant colours and the contrast of sweet beetroot with crunchy celery.

Buy: You can find a massive range of British beetroot in most supermarkets and greengrocers, from raw whole beets to ready-prepared packs. For more information go to www.lovebeetroot.co.uk.

Make the dressing by combining two teaspoons wholegrain mustard, half a teaspoon sugar, the juice and zest of an orange and a little olive oil. Stir in sliced or cubed beetroot and sliced celery, and serve.

Summer berries
Gooseberries, blueberries, cherries, raspberries, tayberries, loganberries, redcurrants, white currants, blackcurrants – from the first spring strawberries to blackberry picking on a chilly September day, the summer months are a feast of British fruit.UK has the perfect climate for these delicious and colourful treats.Why? It’s a no-brainer – strawberries contain more vitamin C than oranges, are high in fibre, low in calories and a good source of folic acid. Raspberries are also packed with vitamin C and dietary fibre, while blueberries are famous for packing antioxidant power.

Cook: Wash and eat berries on their own, or add sugar, cream or ice-cream for a sweet summer treat.

Try this: Eton mess. For a simple and sophisticated summer pudding, whip some cream and crumble meringue into it. Pop your choice of summer berries in a blender and whiz briefly, then swirl all three together and serve.

Buy: Spend a summer afternoon picking your own fruit at a farm or off hedgerows near you – or head to your local grocer’s for the pick of the British crop. Look for firm, bright fruit, and avoid bruised or squidgy fruit and punnets with juice in the bottom – it won’t last very long.

The Blackberries and blueberries may also reduce the risk of heart disease.

Tomatoes
Brits get through a whopping 420,000 tonnes of tomatoes a year, with around a quarter of that grown in the UK.
Heated glasshouses mean the British tomato season runs from February until November, with tomatoes grown outdoors between July and October.Why? Tomatoes are tasty, low in calories, and contain virtually no fat and no cholesterol.

Tomatoes are also an excellent source of Vitamins A, C and E, and contain calcium – vital for healthy bones – and potassium, which is thought to lower blood pressure.

Cook: Tomatoes are a sub-tropical fruit so you should avoid keeping them in the fridge – not only will it spoil the flavour, but over-ripe tomatoes will actually go soft even more quickly in the fridge.

Tomatoes taste great partnered with mint, parsley, basil and oregano, and feature heavily in countless Mediterranean and Indian dishes. Use up over-ripe tomatoes to make soups or sauces – which you can stockpile in the freezer for up to six months.

Try this: Prepare your own ‘sun-dried’ tomatoes by sprinkling equal amounts of caster sugar and salt over halved tomatoes. Place them cut-side up on a baking sheet and cook in the oven on a low heat for two and a half hours, until most of the liquid has dried out. Store in a jar of olive oil, and toss through spaghetti with pesto for a quick and nutritious post-run dinner.

 Buy: It takes just a day or two for a British tomato to make it from the field to the vegetable counter. When you’re picking tomatoes, go for glossy, firm and bright tomatoes, and avoid pale, dull, bruised or dented veg.

Watercress

Watercress has long been a popular health food, known for its revitalising properties – the ancient-Egyptian Pharaohs even gave their slaves watercress juice to increase productivity.

Nowadays it’s grown across Hampshire and Dorset, and is ready for harvest just in time for summer salads.Why? Gram for gram, watercress contains more vitamin C than oranges, more calcium than milk, more iron than spinach and more folate than bananas, and is packed with antioxidants, vitamins B1, B6, K and E, magnesium, manganese and zinc.

Cook: Watercress is a fabulous addition to salads, soups and smoothies. Add watercress to rocket and spinach for a peppery salad with real bite.

 The winning combination of vitamin B1 and magnesium, which help the body release the energy from food, plus calcium to build and maintain healthy bones, will keep you running strong.

 Try this: Watercress, apple and kiwi smoothie. Peel and chop three apples and four kiwi fruit. Pop them in a blender with 50g watercress, blend and enjoy!

Buy: Within hours of being picked, British watercress is chilled and packed into ‘washed and ready to eat’ bags. Pick up a bag of watercress, on its own or teamed with other leaves, from your local greengrocer or supermarket. Look for dry, perky and unbroken leaves and stems, and ditch slimy or broken leaves.

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Symptom: A burning sensation in your chest or throat

The diagnosis: Acid reflux – or heartburn – is the bubbling up of stomach acid into the esophagus. “Vigorous exercise can cause reflux even in people who don’t normally have a problem with it,” says Jeukendrup. “Running jostles the contents of the stomach, and in certain people the pressure relaxes the valve that normally keeps acid in its place – the oesophageal sphincter – allowing acid to come up.”

The fix: Avoid common trigger foods – caffeine, chocolate, mint, onions and citrus fruits – at least two hours before you run. “I have noticed that red fruits and vegetables in particular can be a common cause in some runners,” says Jeukendrup. Also, loosen your waistband and fuel belt: if they’re too snug, they can squeeze open the valve that keeps stomach acid down.

Symptom: You finish a race and your head is pounding

The diagnosis: An exertion headache, which is essentially a tension headache. “This occurs when the upper back and neck muscles tighten, with this tension transferring to the head and face,” says Greg Whyte, from the Research Institute for Sport and Exercise Science at Liverpool John Moores University.

The fix: Warm up your neck and upper back with self-massage, as well as doing neck and shoulder rolls. This will help prevent the fatigue and cramping in those areas that can lead to headaches, says Whyte. Also, keep your shoulders relaxed throughout your run – once per mile, shake out your arms.

Symptom: You feel sluggish and drained during runs

The diagnosis: If sleep deprivation or overtraining isn’t to blame, your iron stores may be low. Iron is necessary for the production of hemoglobin, the protein of red blood cells that carries oxygen to your muscles. Low iron means less hemoglobin – and less energy to run.

The fix: If you think you might have an iron deficiency, your first stop should be your GP for a blood test. “What’s normal for a non-runner might be too low for runners,” says Jeukendrup. “Even a relatively mild deficiency can cause symptoms.” The best nutritional sources of iron are beef, fish and poultry, which your body absorbs better than the plant-based iron found in fortified cereals, soya beans and kale, says Jeukendrup. “For optimum absorption, include some vitamin C in your meal,” he adds. Your doctor may also recommend an iron supplement.

Symptom: Post-run coughing

The diagnosis: Exercise-induced asthma, a condition brought on by the constriction of the muscles surrounding bronchial tubes. At rest, you breathe more through your nose, which warms and humidifies air. “When you’re running and breathing through your mouth, the air that hits your lungs is colder and drier,” says Andy Jones, chair of Applied Physiology at University of Exeter‘s School of Sport and Health Sciences. This causes coughing, wheezing and shortness of breath.

The fix: “Walk for five minutes before picking up your pace to give your lungs time to adjust to the effort of running,” says Jones. When your lungs are warmed up gradually, they can handle a heavier breathing rate. “Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it,” adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500mg of vitamin C for two weeks cut their asthma symptoms in half.

Symptom: Itchy bumps, wheezing, feeling flushed or tingly

The diagnosis: Exercise-induced urticaria (hives) is a mild allergic response (to food, medication, clothing, detergent or pollen) that’s set off by physical activity. “It’s the combination of the allergen and exercise that causes the reaction – although we’re not sure why,” says Whyte.

The fix: Seek medical attention if you have these symptoms. Anaphylaxis, a more severe – and frankly, rare – reaction can cause facial swelling and difficulty breathing, says Whyte. To help your doctor pinpoint the cause, keep a log of where you ran, what you were wearing and what you ate beforehand. Once you identify your allergen, limit your exposure to it within two hours of running. Taking an antihistamine like Claritin before running can also help.

Symptom: Abdominal pain, bloating

The diagnosis: Gas. During an intense bout of exercise, blood moves from the digestive tract to the legs, leaving less blood to help with digestion.

The fix: Fruits, beans and vegetables – great foods for runners – contain fibre and sugars that commonly lead to gas. Dairy and wheat can also cause trouble, especially if you’re intolerant or allergic. Eliminate these foods from your diet one at a time for a week to see if your symptoms ease. Then avoid the offenders at least three hours before you run, says Jeukendrup. “This will ensure they are completely absorbed by your intestines.” But you don’t have to miss out on your energy foods forever. “You can train your gut by starting to eat smaller amounts before a run and building this up over time. You’ll find your gut is surprisingly adaptable.”

Cut out saturated fats

They do nothing for you, so avoid them completely. These are fats found in greasy foods, crisps, chocolates, pastry…

Reduce late carbs

Make it a strict rule not to have any of the following after 5 p.m.

• Pasta
• Potatoes
• Rice
• Bread
• Fruit

Cut out junk/fast foods

Yes they are convenient but they contain nothing but rubbish. They are ladened full of saturated fat and unhealthy ingredients. Eat crap and your body will look like crap. Why do you think so many people have such deep-rooted fat like cellulite? Stay away from junk food. If you see a fast food place, avoid it. Go to a sandwich shop instead and get a sandwich.

Eat only when hungry

This is really important. Why on earth are we eating constantly? When was the last time you let your body experience that hungry feeling? There is nothing wrong with having an empty stomach for a few hours. Get used to it. Eat only when you feel hungry.

Eat smaller meals

Don’t eat what is put on your plate for you. Fill the plate up only as much as you can eat without stuffing yourself. Eat more frequently but eat smaller portions. This is a good way of speeding your metabolism up.

Drink water

Yes you have heard it a million times. What do you think shifts the fat out of your body? Drink water throughout the day, every day. You must drink at least 2-3 litres a day, more if you are sweating or trying to lose fat.

Make CV a integral part of your every day life

Try and do 45+ minutes, 3-4 times a week on either the stationary bike, rower, stepper or go out fast walking. CV is the only guaranteed way of getting rid of the fat which you already posses.

Eat fibre

It is amazing to see just how many people are constipated. Why? It’s not rocket science you know! If you don’t exercise and you don’t eat fibre, chances are you will be constipated. Fibre ensures a healthy intestinal tract, less toxins and less fat. Eating fibre reduces food passage time and can aid fat loss. If you are confused, then get a packet of prunes and have some during the day.

Drink green tea

The wonder drink for relaxation and fat loss. They drink it in the Orient and you can’t deny that they are slimmer than most others.

Shop only on a full stomach

The classic mistake people make is to go shopping on an empty stomach. All that happens is you end up buying sugary foods to satisfy your hunger. Always always go shopping after you have eaten. You will amazed at just how wise you will be in your choices!

Get more active

Every little bit helps. Stay active. Use the stairs instead of the lift. Walk to the station instead of driving. Go out during your breaks. Make sure you are suing calories at every available opportunity. Remember, winning starts with beginning.

Drink caffeine

Caffeine is without a doubt a good fatburner. A cup of coffee in the morning followed by a cup of grapefruit juice (yeah it sounds disgusting!) can be a very good start to your fat-burning day.

Don’t get stressed – relax!

People who are too desperate to lose fat, usually put their progress back. Stress means the release of cortisol which destroys muscle and stores fat! So don’t get stressed and try to find ways of relaxing.

Lose the “fat” not “weight”!

Don’t get obsessed with the scales. How much you “weigh” is not the issue here. Your weight consists of fat, muscle, bones etc. It is how much “fat” you have which is important. Throw your scales out and make sure the mirror is your guide. How much you “weight” has NOTHING to do with how much fat you have.

Do weight training

Weight training builds muscle tissue. Muscle tissue ensures a steady fat-burning furnace is operating in your body. Don’t neglect bodyparts like the legs, which can burn a great deal of body fat.

Be persistent

Fat doesn’t appear overnight and it most certainly doesn’t disappear overnight. Be persistent and stick to it. The body is not a mystery. Start, stick to it and you will succeed.

Finally people over the world complain of chaffing and blister problem I may have forund the answer to all your problems in a different way.

In Pamplona Spain on July 5^th 2009 there was the Human race naked

city run.

(Wasn’t one of our runners on holiday then in Spain?)

For 2009, had the Naked run demo two days before the 7-days of bull runs which are always started on July 7th during the centuries-old 204-hour-long festival which begins with a ceremony July 6th called chupinazo, where a small rocket is shot from a balcony over the main square to commence the beginning of 9-days of street parties in honour of Pamplona’s patron saint, San Fermin.

The 2009 “Human Race” followed the same short 974-yard cobblestone route that the bulls run which starts in the city’s old quarter at the Santo Domingo Corrals and ends at the Plaza de Toros. 

On the same day in Prembroke UK the annual 5k barn race took place where 200 competitors ran through the beautiful countryside of Devon.

The fastest runner ran in 18 minutes and (although we cannot name names He said it was a bit chilly in the never regions and was concerned about the nettles that were popping up in the wrong places ( Ouch )

So if any of you courageous people want to try and run in your

birthday suit the next race in Europe is the

Carrera Nudista de Sopelana (Sopelana’s Nudist Race) aka Patxi Ros Trophy Race

September 19, 2009 at Barinatxe Beach, Sopelana, Biscay, Spain

For all other stories on this unusual twist to running see www.nuderuns.com

 

 

 

 

There’s nothing like a cool pint after a hot run – and it might even do you good

The problem most runners have, though, is reconciling sinking a couple of cold ones with the consequential effect on their training. However, although we all know the dangers of drinking too much, moderate beer drinking may be better for us than we think.

Here comes the science bit…

Beer, like red wine, does have health benefits. The malt and hops used in both lager and bitter contain flavonoids, which counter cell damage and help reduce the risk of cancer and heart disease.

Beer also contains B-vitamins and chromium, which help in converting carbohydrate to energy; and choline, which, ironically, protects against liver damage and memory loss. In 2003, a review of studies showed that while heavy alcohol consumption increases the risk of a stroke, moderate consumption may lower it. The recommended daily intake for athletes is 500ml (just under one pint) for men and 250ml (just under a half) for women.

There are also benefits linked to recovery from exercise, says nutritionist Kim Pearson (www.equilibria-health.co.uk).

“Beer contains predominantly water and carbohydrate, both of which are essential in post-race recovery,” she says.

 “A recent study at Granada University in Spain found that the sugars, salts and bubbles in a pint can help athletes absorb fluids more quickly than re-hydrating with water.

“The carbon dioxide in beer helps quench thirst more quickly, while the carbohydrates replace some of the calories lost through exercise.”

A little of what you fancy

Moderate consumption is the key to enjoying a guilt-free beer. Use these guidelines to keep you on the straight and narrow:

• A pre-race beer the night before to help you relax is fine, but keep it to one: alcohol is a diuretic and you don’t want to be dehydrated on the start line.
• Drinking beer after a run is a great way to unwind, but match it with plenty of water and healthy post-training snacks (pork scratchings don’t count).
• Drinking lots of beer during a race is a bad idea but a few sips on a fun run won’t hurt you. Just take care not to drink too much as even a small amount in this situation can cause dehydration and impair judgement.

Try to drink organic beers, advises Pearson. “They are produced with far fewer chemical additives, which make them the healthiest option,” she says. “If your local pub doesn’t sell any organic varieties, then opt for a beer that comes from a smaller, lesser-known brewery, as this is more likely to contain more natural ingredients.”