Food and Weight Loss

Blog Post: 5 nutrition rules runners should ignore

therunningbug — Thu, 09 May 2013 15:31:00 GMT

Low fat and high carb, with plenty of water is the healthy diet for runners - right? Wrong.

So, can we just eat what we want because we burn so many calories doing what we love most? Nope! The nutrition rule book is being re-written, and if you're a runner who wants to get faster, be fitter and stay slim, these are five nutrition rules you should ignore.

Learn more about eating right for running in our Food and Weight Loss section.

1. Eat low fat

Recently there’s been a revolution when it comes to thinking on fat. Not only is fat good for us, whether we run or not, but we don’t need to shun saturated fats either. “France who consumed the most saturated fat (15.5% of diet) had the lowest rate of heart disease in all of Europe, whereas Bosnia and Herzegovina who consumed very little saturated fat (<4% of diet) had the highest incidence of heart disease,” explains Scott Robinson from www.guruperformance.com.

Fat has key functions. It regulates hormones, it keeps us warm, fatty acids help us absorb vital vitamins. As well as being good for our health, the key thing we can do to improve our running is to become better at metabolising fat as fuel. The longer we can run using fat as fuel, the less we will need to rely on topping up our very limited glycogen stores which run out on longer runs, or in races where we have to climb a hill or have a tussle with a fellow runner.

In order to use fat, you need to take it on board. What’s marketed as ‘healthy’, for example low fat spreads, isn’t. Foods rich in ‘natural’ fat are best: butter, milk, cheese, eggs, meat, fish, avocado, nuts, seeds, olive oil.

2. Eat what you like because you run

The big enemy of runners (and non-runners) is processed food. We runners can often be ”skinny fat people” because we abide by the rule, “I can eat as much junk as I like because I run and burn all these calories.” Many runners eat sweets, chocolate and over-salted processed food and think they get away with it.

Often runners are sugar junkies, the type of person who’s on the go and prefers to grab something for a quick boost rather than sit down to a meal. But, sugar is the big baddie in nutrition books. As one academic, Dr Robert Lustig author of Fat Chance: The Bitter Truth About Sugar (Union Books) says, “it contaminates our food and hidden sugars are in 80 per cent of the products on our supermarket shelves.”

Others, such as James Erlichman author of Addicted To Food, claim it’s addictive. And across the board experts agree that excess sugar consumption combined with processed fats is largely responsible for our obesity epidemic and the rise of diabetes (9 per cent of Britons now have Type 2 diabetes.)

3. Carbs, carbs, and more carbs

Many runners think we need carbs all the time and yet fat is the fuel we use most of the time. “It’s skillful marketing,” says Professor Tim Noakes, the author of the The Lore of Running (first published in 1985 by Oxford University Press), who on succumbing to diabetes after 33 years of ‘healthy’ carb eating, overhauled his diet and followed the Paelo way, which involves eating a low carb diet.

“There’s never a reason to eat more than about 200g of carbohydrate a day,” says Noakes. A good balance of macronutrients – protein, fat and carbohydrate is important. Laurent Bannock, a Performance Nutritionist and Lecturer who works with elite and amateur athletes (www.guruperformance.com) recommends you train low carb and compete high carb.

Find out what carbs you should be eating in What is Carbohydrate Loading?

4. Energy drinks are essential

As stated above, sugar is the big baddie. Energy drinks are not required when you are running at moderate speeds for less than 60 to 90 minutes. Sugary drinks, although they do have their place for runners (they’re convenient fuel sources) in longer endurance events they can cause more damage than good if taken randomly.

Drinking one (or one extra) 12oz serving size of sugar-sweetened soft drink a day can be enough to increase the risk of developing Type-2 diabetes by 22 per cent, a new study, reported in Science Daily suggests.

5. Water, water, water

Drinking too much water can cause a condition called hyponatremia, which is when the body’s sodium levels are diluted to a dangerous level, and if not dealt with can result in death. It’s a fairly common condition, particularly in races.

In 2002 The New England Journal of Medicine reported that 13 per cent of runners in the Boston Marathon suffered from the condition. And a survey of runners by Loyola University Health System which was published in June 2011 in the British Journal of Sports Medicine (and reported in Science Daily) found that almost 50 per cent of runners were drinking too much water.

Make sure you’re drinking the right amount by reading Hydration Guidelines for Runners

Written by Fiona Bugler, follow her on Twitter @therunninged

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Fiona Bugler picks three of the top diets that will help you shift the pounds.	Here are four important tips to make sure your running for weight loss plan is a success.	Here are five top tips for eating a good quality diet that may help reduce the risk of injury.	Here are a few of our top tips to help keep you on track to achieve your goals and more.

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Blog Post: The sweet truth about chocolate and your running diet

therunningbug — Wed, 17 Apr 2013 12:30:00 GMT

Chocolate: Is it a bad food for runners, an addictive drug, and the instigator of dietary disasters? Or is it a health food, dieter's weight loss aid, and effective recovery food for tired, hungry athletes?

What is the best to eat for recovery after a hard run? Find out in our article How to Refuel.

Chocolate (in moderation, of course) is one of life's pleasures and I would vote for it's inclusion as an effective recovery food. And there's plenty of research to back this up.

Chocolate cake for breakfast?
Chocolate cake for breakfast enhances weight loss. Really? Yes, according to researcher Prof. Daniela Jacubowicz. The subjects were 193 obese, non-diabetic adults who ate either a 300-calorie low carbohydrate breakfast or a 600-calorie breakfast that included protein plus chocolate cake (or another sweet dessert).

Both groups were instructed to eat the same amount of total calories: 1,400 for the women and 1,600 for the men. In the first 16 weeks, both groups lost an average of 33 pounds per person. But in the second half of the study, the no-cake group had poor compliance and regained an average of 22 pounds per person while the cake-eaters continued to lose another 15 pounds each. By 32-weeks, the cake eaters had lost about 40 pounds more than their peers.

Prof. Jacubowicz noticed that those who had cake for breakfast had fewer cravings for carbohydrates and sweets later in the day. By frontloading their calories, they were less hungry and less likely to stray from their food plans. They had curbed their cravings for sweets and treats, in comparison to the group that ate the smaller breakfast.

So what does this research mean for you, a hungry runner?

Eat a satisfying breakfast that leaves you content. Do not stop eating breakfast just because you think you should.
If you want a treat, such as chocolate cake, enjoy it earlier in the day, as opposed to indulging at 9:00 p.m. when you are tired, too hungry, and lack the mental energy needed to stop yourself from overeating. Think of it as having dessert after breakfast instead of after dinner.
Even on a weight reduction diet, you should eat what you truly want to eat, without deprivation of your favourite foods. Otherwise, you’ll end up doing “last chance” eating. (You know, “I just blew my diet by eating cake, so I might as well keep eating it because this is my last chance before my diet starts again…”)

Note: Even runners with diabetes can substitute chocolate cake for grains at a meal without creating blood glucose problems. Just eat the cake instead of—not in addition to—the grains!

If dieting is on your mind, but you’re not sure where to start, take a look at 3 Diets that are good for runners.

Dark chocolate: a “health food”?
It’s not a secret: a snack bar contains primarily nutrient-poor calories from sugar and fat.

However, less-processed dark chocolate can be considered a healthier choice. Chocolate is made from cocoa, a plant that is a rich source of health-protective phytochemicals (just like you'd get from fruits, vegetables, and whole grains).

Two tablespoons natural cocoa power (the kind used in baking) offers the antioxidant power of 3/4 cup blueberries or 1.5 glasses red wine. Unfortunately, dark chocolate has a slightly bitter taste and most people prefer the sweeter milk chocolate, a poorer source of phytochemicals. Perhaps we need to raise our children on dark chocolate, so they will they learn to prefer it!

Dark chocolate also contains flavonoids, health-protective compounds found in many plant foods including tea, apples, and onions. Epidemiological surveys of large groups of people indicate those who regularly enjoy chocolate consume more of these health-protective flavonoids than non-chocolate eaters. This reduces their risk of heart disease. For example, in the Netherlands, elderly men who routinely ate products containing chocolate reduced their risk of heart disease by 50% and their risk of dying from other causes by 47%. Maybe a daily (preferably dark) chocolate fix can be a good idea?

Chocolate milk - for recovery?
If you’ve just had a killer workout and want to rapidly refuel and repair your muscles, boost your blood sugar, and replace sweat losses—as well as reward yourself with a tasty treat—reach for some low fat chocolate milk! Research indicates refuelling with chocolate (or any flavoured) milk enhances recovery of both fluids and muscles better than the standard carb-only, sugar-based sports drink.

Anyone responsible for stocking the recovery food table for tired, thirsty runners who want to rapidly refuel after a hard workout will tell you chocolate milk is an all-time favourite. Weight-conscious runners, in particular, let themselves enjoy this treat “guilt-free” and meanwhile boost their intake of nutrient commonly missing in their diet, such as high quality protein, riboflavin, calcium, and vitamin D. What a positive change from their embattled relationship with chocolate!

But shouldn’t we be staying away from sugary foods? The World Health Organization recommends a limit of 10% of calories from refined sugar per day; that's about 200 to 300 sugar-calories for most athletes. Getting sugar from chocolate milk is nutritionally preferable than from sports drinks. Milk's high quality protein, calcium, vitamin D, riboflavin and a host of other important nutrients is far better than sugar water with a dash of salt!

The bottom line
By no means is chocolate the key to a healthy sports diet, nor is eating lots of dark chocolate preferable to snacking on apples and bananas. We all need to eat chocolate in moderation so it does not crowd-out other nutrient dense foods. But chocolate can be balanced into an overall wholesome sports diet and add pleasure to the day—even if you are dieting to lose weight. For chocolate lovers, deprivation of chocolate may create more problems than it solves.

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Blog Post: Eat your way to fewer running injuries

therunningbug — Thu, 04 Apr 2013 10:25:00 GMT

You will warm up before running, stretch after, rest and recover to keep injury at bay, but have you thought about nutrition as another key component when trying to prevent injury or support recovery?

Here are five top tips for eating a good quality diet that may help reduce the risk of injury.

Just started out or a seasoned runner? Here are 10 tips to avoid a running injury.

1. Eat enough overall

Eat enough overall, particularly if one of your goals for running is to lose some weight. Poor nutritional status can increase your risk of injury as you are more prone to a state of ‘catabolism’ which is characterised by tissue and muscle breakdown leading to weight loss and lack of energy. Track your weight on a weekly basis to make sure you are not losing too much or too quickly, or that you are not losing weight when you don’t intend to.

Note how you feel during training and races – do you have enough energy to achieve your training goals? Plan ahead if you are very busy to make sure you always have suitable food available.

2. Watch your protein Intake

Whilst you need to include carbohydrate in your training diet, remember too that you need protein. Protein is full of amino acids, which are the key in helping muscles repair. So, include some protein in every meal and snack and aim for 20g of protein per main meal.

Look at the information in Sources of Protein for Runners for foods and servings that contribute this level of protein to the diet.

3. Remember to include some fat in your diet

Essential fatty acids (e.g. omega 3) may help to manage inflammation and stop minor injuries developing into major ones and to protect cell membranes against damage.

One recent study showed that women who included sources of fat, including omega-3 essential fatty acids, in their diet, had much less risk of injury than those eating a very low-fat diet.

Including essential fatty acids may also reduce the need for large quantities of anti-inflammatory medication which can interfere with, and delay, the healing process in soft tissues and bone fractures.

Find some good Sources of Fat for Runners here.

4. Focus on micronutrients

The main nutrients that are important for injury prevention will also help if you are unlucky enough to get injured and need to focus on recovery.

Iron: important for transporting oxygen to cells and for muscle function. Think about including an iron-fortified breakfast cereal, lean beef, poultry, seafood and lentils in your diet. Or if you are vegetarian include chick peas, spinach, baked beans, muesli, dried figs and apricots. Add a source of vitamin C e.g. glass of orange juice to help with iron absorption.

Zinc: important for muscle strength, endurance and the immune system. Be sure to include pork, lamb, chicken, haddock, cauliflower, potatoes, brazil nuts, buckwheat, hazel nuts, oats, peanuts, almonds, walnuts, rye, egg yolk, milk, sardines and tuna as sources of zinc in your diet.

Calcium: particularly important if you have, or are prone to, stress fractures or broken bones, or if you know you have, or are at risk of, low bone density. Aim for 1500mg calcium per day and include fortified foods or supplements if you don’t eat low-fat dairy products.

Vitamin A: for skin growth and repair. Include plenty of leafy green vegetables, yellow, red and orange vegetables plus fortified products such as milk each day.

Vitamin C and Vitamin D: needed for collagen, an important protein for bones, connective tissues such as tendons and ligaments, and blood vessels. Again include plenty of fruits and vegetables to meet your daily requirement for vitamin C without adding calories, and oily fish and fortified foods for Vitamin D.

5. Practise ‘nutrient timing’

When you eat may be as important as what you eat. Any damage that occurs during training or competition can be repaired most quickly in the two hours that follow your exercise session.

So, be sure to eat in this window and include carbohydrate with protein in your recovery meal/snack to stimulate muscle protein synthesis and replenish depleted muscle glycogen stores. A glass of low-fat chocolate milk or a turkey sandwich on whole-wheat bread are great choices for refuelling.

Additional tips for recovering from injury

Recovery from injury generally involves two stages – an immobilisation period during which you are likely to lose both strength and function, and a rehabilitation period in which strength and function are restored.

Immobilisation period

During the immobilisation period initial nutritional interventions are aimed at reducing inflammation and counteracting loss of muscle mass. To help with inflammation, try reducing sources of omega-6 fatty acids (vegetable oils, processed foods, hydrogenated oils), avoiding alcohol and increasing omega-3 fatty acids (oily fish, nuts and seeds, fish oils).

A common suggestion for counteracting loss of muscle mass during the immobilisation phase is to increase protein intake in the diet. However, some studies suggest that in a period of inactivity, muscles may not respond to protein and amino acids in the same way as they do during healthy activity, although protein is still important for bone collagen synthesis.

Experimental and animal studies, plus a few human studies in the elderly suggest that one way of possibly improving the response to protein intake during periods of inactivity might be to increase the content of the amino acid leucine post-exercise.

Deficiency of this amino acid is very uncommon as it is found in many protein foods and also in brown rice, beans, nuts and whole wheat.

Another concern during injury is weight gain if you are not expending as much energy. Well the good news is that energy expenditure can actually increase by as much as 20% particularly in the early stages of recovery and with a serious injury. And even if you are injured, you still need a good quality diet to help with repair and recovery. Plus if it is harder for you to get around, then again, energy requirements may be increased.

And finally, you may well be able to do some other form of exercise such as swimming or aqua running to help with recovery and rehabilitation. If you do find yourself gaining weight, cut back your energy intake a little, but keep an eye on your weight and if you start losing, increase your energy intake again.

Rehabilitation period

During the rehabilitation period, nutritional requirements focus on increased energy intake to support your return to training and muscle growth and turnover. In particular, try not to restrict energy and protein intake in this phase of recovery.

Remember too not to neglect your intake of carbohydrates and essential fatty acids in the rehabilitation phase.

Keep an eye on your intake of key micronutrients. Generally, the same nutrients that are important for injury prevention will also help during recovery from an injury. The main issue to avoid is large quantities of antioxidant supplements during the rehabilitation phase, since oxidative stress in response to exercise appears to contribute healing.

And finally, remember that excessive alcohol not only increases inflammation but can also impair muscle protein synthesis and healing - you have been warned!

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Blog Post: 8 Quick and Easy Fat Burning Tricks

therunningbug — Tue, 26 Mar 2013 11:43:00 GMT

Many people wish to get lighter and fitter through running, so here are a few of our top tips to help keep you on track to achieve your goals and more…

For more tips and advice take a look at our food and weight loss training articles.

1. Keep a food, mood and training diary

Write down what you eat, how you feel, how much sleep you get – then after a few weeks look back and see where you can make the changes. Be really honest with yourself, and you will realise there are areas you can change easily if you are aware.

2. Eat little and often

Aim to eat little (small portions) and often. Try to have five different colours on your plate and a mix of complex carbohydrates, quality protein, good fats and lots of vegetables or fruit. Avoid sugars, refined carbohydrates and processed foods as much as possible, supplement with quality protein to aid recovery as required.

3. Always have breakfast

Kick start your metabolism with breakfast, and try to eat little after 8pm and be in bed by 11pm with the TV switched off. The best time for quality sleep through your Circadian Pattern is between 10pm and 6am.

4. Do a little every day

Try to do at least 20-30mins of daily movement each day – brisk walking is the best and easiest to increase your heart rate, metabolic rate and fat burn.

5. Plan in advance

Plan your quality Run sessions each week into your diary - mix up endurance, speed and strength. Every 4th or 6th week have an easy recovery week to increase motivation, allow adaption and recovery of the muscles.

6. Watch your snacks

Sugars, crisps and alcohol will add up really quickly and unstabilise your blood sugars, causing you to eat more and have less energy. Try to snack on vegetables, hummus, yogurts or protein shakes.

Try these Hunger Busters: 5 Healthy Snacking Tips

7. Work on your tone

Make sure you do one or two weights and core strength sessions per week to give you muscle tone and increase your metabolic rate (and fat burn) at rest. Plan at least two quality foam roller and stretching sessions to avoid any injuries and increase the mobility of your joints, muscles and fascial lines.

Try these:

4 Ways to get your legs and thighs in shape

And

5 Glute strengthening exercises

8. Feel better about yourself

Learn to develop mental strength, confidence and a positive self-identity – focus on what you want, and forget what you do not want…

Have you got any weight loss tips? What advice would you give to other runners to keep them motivated? Let us know in the comments below.

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Blog Post: 4 Major Running for Weight Loss Blunders

therunningbug — Wed, 06 Mar 2013 14:57:00 GMT

If you want to lose weight as part of your running plan, don't just dramatically reduce your calorie intake and start running relentlessly! If you do, you'll burn out fast and won't manage to lose weight successfully over time and keep the weight off.

Here are four important tips to make sure your running for weight loss plan is a success.

If you’re looking for a diet to suit you, take a look at 3 Diets That Are Good for Runners.

1. Not eating breakfast

Breakfast is the most important meal of the day for dieters. Not eating breakfast can increase your body’s insulin response, which increases fat storage. And going without is also known to lead to cravings for high-calorie snacks.

In 2009 researchers at Imperial College London used an MRI brain scan to see how a group of non-breakfast eating subjects responded to images of high calorie foods. The scan showed that when they didn’t eat breakfast their brain responses changed and their eyes lit up at the sight of pizzas and fatty foods.

2. Eating breakfast

A University of Birmingham study of 14 cyclists in April 2010 found that when half the group fasted before a high intensity session they burned a higher proportion of fat to carbohydrates (but their performance wasn’t quite as good as the seven who did eat).

Many elite runners follow the pattern of get up early, run, eat so that they will become more efficient at burning fat. However, if you suffer from dizziness and other symptoms of low blood sugar, a pre-run energy drink will help, rather than hinder.

3. Eating too little and losing too much

Don’t eat enough and your body will go into survival mode and store the extra fat, as well as eating into your lean muscle mass. You should aim to lose between 1 and 2lb a week. One pound of fat contains 3,500 calories. So to lose a pound a week, you need to burn 500 more calories than you eat each day.

As a 155lb person running at a fairly steady nine-minute mile pace you’ll burn 774 calories in an hour. And, according to a Yale University School of Medicine study, people who run for at least four hours a week melt more calories than non-runners, even when they’re not running.

So you do need to eat to make up for this with a good healthy diet with the government recommended basic calorie rate of around 2,000 for women and 2,500 for men (but not to be very precise, last year there was a change for the first time in 20 years: 1,940 to 2,079 for a woman; 2,550 to 2,605 for a man).

For more information on calories, have a look at our Calculate Your Calorie Needs article.

4. Not timing it right

Similarly, don’t use exercise as an excuse to over eat, or eat junk food. Sports nutritionist for the London Irish rugby team, Laurent Bannock (www.GuruPerformance.com) says that the key thing to get right when you diet and exercise is to know when to eat. “Consider the first hour to two hours before and after exercise is the time to consume your energy-rich food. At other times of the day eat protein, fruit and veg. If you are consuming a fuel that isn’t going to be used so it will be stored.

“It’s like a fire. If you walk into the living room in the middle of the day, when the fire is out, and add a log, it will just stack up. If the fires burning – logs will burn properly and for longer. If you consume most of your calories (especially carbs) after exercise the fat loss effect is better.”

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Blog Post: Hunger Busters: 5 Healthy Snacking Tips for Runners

therunningbug — Fri, 25 Jan 2013 11:00:00 GMT

The more you run, the more calories you burn. Depending on your weight management goals, you'll need to replace those lost calories to keep your body fuelled, healthy and ready for training. The danger is that hunger between meals leads to junk snacking.

Snacking has a bad name, but the grazing approach to eating is proven to be a healthy way to keep the pounds off. Follow these five snacking tips to satisfy your hunger without gorging.

Want to know how much you should be eating?

Find out how to Calculate Your Calorie Needs.

1. Eat little and often

A small study of Norwegian women found that participants who admitted nibbling morsels of food during the day were no more likely to have a high body mass index (an indicator of body fatness) than those who said they didn't nibble. Want to know if it’s affecting your weight? Try these Top 3 Ways to Measure Body Fat. There was also no link between nibbling and eating more meals or snacks, or episodes of binge eating, the researchers said.

2. Don’t be in denial

Claiming always to eat five portions of fruit and vegetables a day, never eating biscuits and only drinking one glass of wine a day are common falsehoods. Women often claim to be only "eating the kids' leftovers" or "testing the dinner" when indulging.

Other questionable claims include never eating fast food, only drinking to toast a special occasion and claiming that red wine is healthy. Chocolate, crisps, cake, wine, cheese and bread are among the foods most likely to be the subject of deception.

If you’re still craving the ‘bad foods’ take a look at Chocolate and Your Running Diet for reasons to still enjoy some of your favourite things.

3. Don’t snack mid-morning

A study of women snackers found mid-morning snackers were fatter – seven percent fat loss compared to 11 percent fat loss in the non-mid-morning eaters.

4. Eat an apple

When people noshed on an apple before lunch, they took in 187 calories less than those who didn’t (even after accounting for the calories in the apple). But researchers say having the whole fruit is key: People who ate applesauce or drank fiber-fortified apple juice first didn’t slash their intake nearly as much. Why? Experts say eating an apple requires more chewing, which can trigger a greater feeling of fullness.

5. Have the odd unhealthy snack

In a recent study, people who ate 1.4 ounces of dark chocolate every day for two weeks had lower levels of the stress hormones cortisol and catecholamines, the “fight or flight” hormones released by the adrenal glands when you’re wigged out.

How or why chocolate affects stress levels is not fully understood, but researchers say cocoa is rich in many biochemically active compounds -- like theobromine, which affects the nervous system. Be sure you’re getting the authentic dark stuff by choosing a bar with at least 70 percent cacao.

Got that? If you want something to keep in your bag or at your desk, try these healthy snacks:

oat cakes
an apple or a banana with a few nuts or handful of seeds
a bag of unsalted raw almonds or some unsalted raw cashews
a bag of mixed raw pumpkin, sesame and sunflower seeds
an unsweetened oat flapjack.

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Blog Post: Running for Weight Loss Guide - Well Done!

therunningbug — Tue, 22 Jan 2013 11:00:00 GMT

It’s the fourth and final week of The Running Bug weight loss month and from your feedback it sounds like lots of our members are having fantastic success in shedding the pounds.

Whether your aim is to see the scales continuing to fall or even if you’re just starting out on a mission to lose pounds, following this week’s Running Bug Weight Loss tips will help strengthen your resolve and keep you on track through the months to come.

Go Public
Tell everyone who’ll listen about your weight loss aims and goals. Once other people know what you’re doing you’ll be much less likely to let yourself give up. You could even start a group or a blog so people can follow your progress using the Groups section of The Running Bug.

Get Support
Losing weight is much easier with help and encouragement from other people. Telling everyone what you’re doing is one thing, but for various reasons (from jealousy to lack of interest) not everyone will be supportive of your efforts.

Linking up with people who are either in the same boat or have lost weight in the past and so know what you’re experiencing could be crucial to your efforts.

Knowledge is Power
Read up on healthy eating and get to know what the calorie, fat and other nutrition levels are in the foods you regularly eat. Being able to make informed food choices using your own knowledge – rather than following a pre-set diet plan - will make you much more likely to lose weight and keep it off in the long term. Learn how to Calculate Your Calorie Needs.

Pat Yourself on the Back

Instead of berating yourself every time you don't stick 100% to your diet plan, focus on giving yourself credit when you do follow the right track for losing weight. Most of us are more motivated to do something when we're told we're doing well at it than if we're constantly being criticised, so stop having a go at yourself for not being perfect and give yourself a pat on the back for what you're doing right.

Find motivation to achieve your running resolutions.

Join the January Weight Loss Group and share support with other members.

Missed out on last week's tips? Catch up now.

How are you getting on with your weight loss challenge this week? Let us know via the comments below.

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You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

Blog Post: Stop Cheating! 8 Tips for Sticking to Your Diet

therunningbug — Wed, 16 Jan 2013 10:30:00 GMT

'Stop!' screams your conscience even as you tear the wrapper off the chocolate bar... But if no one actually sees you then the calories don't really count, right? Some call it 'cheating'. But one of the reasons dieters 'cheat' is that they're often so strict with themselves that they end up feeling deprived.

This January we have four weeks of weight loss tips. Start at the beginning in Running for Weight Loss Guide – Week 1.

Remember that healthy eating includes lots of wise choices with a few treat as well. These strategies should help you enjoy treats rather than 'cheat' and keep you on the straight and narrow.

1. Plan for treats

Making sure you get to enjoy your favourite treats every once in a while will help you from feeling deprived. Pick a night each week when you can indulge in something decadent like a piece of chocolate cake. Give yourself permission to truly enjoy your dessert! Taking time to savour a treat is always more satisfying than gobbling it down with feelings of guilt or shame.

Or try these Healthy Snacking Tips for Runners for alternatives.

2. Put your kitchen cupboards on a diet

If most of the foods in your house are healthy, then you're already halfway there. If you must have tempting foods around for a special occasion, store them out of sight or buy them at the last minute.

On the big day, enjoy your favourite foods and send any leftovers home with your guests.

3. Choose your friends wisely

Beware of any 'friend' who continually tries to coerce you into 'just a cappuccino' which you know really means a cappuccino and a slice of carrot cake with frosting an inch thick. Put these friends on hold until you're feeling strong enough to say no. Or suggest a different kind of get-together such as a walk in the park or an afternoon at the movies.

4. Count the cost as well as the calories

Allocate so many pounds per 1lb you plan to lose and save the money in a separate account or piggy bank. Or 'pay' yourself so much every day you stick to your weight loss plan. Then treat yourself to something fabulous like a new outfit or a day at a beauty spa.

Calculate your Calorie Needs with these tips.

5. Picture yourself

Find some not-so-flattering photos of yourself and place them strategically at prime temptation spots - the fridge, the biscuit jar, or in your desk drawer. That way you will be reminded of the positive changes you're trying to make to your life whenever you're tempted to overindulge.

6. Surround yourself with witnesses

Tell everyone you are changing your eating habits. Give them permission to remind you of your dedication to better health if they catch you falling off the wagon. Make sure you have chosen friends who will support and encourage you. The last thing you need is someone who will try to trip you up.

7. Check up on yourself

Write down every single thing that passes your lips each day. If you often eat when you're upset or stressed, try to record this too. If you gobbled up a chocolate bar after arguing with your partner, you probably need to find alternative ways of coping with your moods. Next time try phoning a friend or going for a stress-relieving walk.

8. Keep a sense of proportion

We all slip up from time to time. We all forget our best resolutions and bend the rules. It's not the end of the world. The worst thing you can do is give in and say 'Well, I blew it. Let's forget it. I'm never going to succeed.'

Try these 5 Tips to Help You Achieve your Running Resolutions.

Now, that would really be cheating. Not just cheating on your diet, but cheating on yourself and your health as well.

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Blog Post: Running for Weight Loss Guide - Week 3

therunningbug — Tue, 15 Jan 2013 14:51:00 GMT

It's week three of Running for Weight Loss Guide! If you've been following our tips and successfully shedding pounds then congratulations! Otherwise, it's definitely not too late to join in.

Have you joined our Running for Weight Loss Group? Log your weight loss and stay motivated! Here are our tips for the week ahead.

Catch up on the Running for Weight Loss Guide – Week 1 and Running for Weight Loss Guide – Week 2

1. Eat Slowly

It takes around 20 minutes for the brain to get the message from your stomach that it's full, so you should take at least that amount of time to finish your meals. Chewing each mouthful 20 times will help slow you down and will also aid digestion. You could also try putting down your knife and fork between each bite and taking a three minute break halfway through your meal.

If you do want to eat between meals, check out our Healthy Snacking Tips for Runners.

2. Cupboard Clear Out

Get rid of all the fattening foods from your cupboards. Give them away, or just bin them (un-nutritious food is waste whether you eat it or not really). Or at least resolve to stop buying them. If they're not in the house you'll be far less likely to cave in and eat them in a moment of weakness.

There are two types of dietary fat, ‘good fats’ and ‘bad fats’. But which foods contain which fats? And do runners wanting to stay lean really need any of them? Read Fats: The Good and The Bad.

3. Read Food Labels

When you think about it, it's amazing how often we put food into our bodies without really knowing what's in it. Get into the habit of reading labels on all the foods you buy, you might be surprised at the amount of strange ingredients in some of what you eat.

Always look at the amount of calories and fat in foods so you can start to learn which foods are more fattening. If you want to know how many calories you should be consuming in a day then follow this calorie counting guide.

4. Think Before You Eat
Get into the habit of taking just a minute or two before reaching for food to ask yourself if you’re really hungry. And if you do feel genuinely hungry ask yourself, is this the best food for you to eat given your weight loss goals?

5. Add a Little Extra Exercise
Most Running Bug members are regular exercisers anyway and we don’t want anyone to overdo it, but could you work in just a little bit more to up your calorie burn this week? Adding just a few yards onto your run maybe? An extra few minutes on the exercise bike? Or perhaps walking another circuit of the park when walking the dog? Look for ways to add just a little extra to your exercise this week and feel good about yourself for doing it.

Try logging and sharing your miles into bugmiles for a bit of extra motivation and support.

How are you getting on with your weight loss goals? Are you missing certain foods? What have you been craving? Let us know via the comments below.

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New to the Running Bug?

You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

Blog Post: Running for Weight Loss Guide - Week 2

The Running Bug — Tue, 08 Jan 2013 12:10:00 GMT

If you're running to lose weight, The Running Bug's Weight Loss Guide is just what you need to set and achieve your goals whilst enjoying running. The tips this week focus on your nutrition and advice on how to deal with the hunger cravings.

If you missed last week, it's not too late to join in so check out the Running for Weight Loss Guide – Week 1.

1. Plan your meals for the week ahead
Planning what you’re going to eat in advance will help you to make sure you have everything in the house for the meals you want to eat and will make you less likely to snack (or feast!) on the wrong foods. You’ll also find it easier to plan a health balance of different foods.

Decide to follow the Running Bug 7 Day Diet Plan and the planning will already be done for you!

2. Eat at Least Five a Day
There are too many good reasons to eat lots of fruit and vegetables to list here, but the headline is that, put simply, they keep you healthy by supplying your body with the nutrients it needs.

Veggies and fruits should be among any dieter’s best friends, they’re generally low in fat and calories, high in fibre, and taste great. The department of health recommends a minimum of five portions per day. But keep in mind that five is a minimum, replace as many of your old, unhealthy food choices with fruits and vegetables as you can.

3. Drink Eight Glasses of Water a Day
It’s always important to keep your body hydrated, but when you’re dieting it is even more beneficial. Not only will water help keep your skin, muscles, digestive system and even your brain in good condition, it can also stop you craving foods between meals. People can often mistake the feeling of dehydration for hunger, so keeping your fluids topped up could help stop you reaching for unplanned snacks.

Next time you find yourself feeling hungry between meals have a big glass of water and see if the craving subsides. Tea, coffee, fizzy drinks, fruit juices, squash and other drinks all help keep you hydrated, but plain, simple water is what your body likes best. Remember that you’ll need to increase the amount of fluid you take in if you’re exercising hard.

Read our article on Hydration Guidelines for Runners.

4. Bin the Booze
We’re not saying you have to give up alcohol forever but, if only for this week, give your liver a break. When you’re on a mission to lose weight, boozey drinks are not going to do you many favours, they’re packed with calories and, as most of us know, we’re usually a lot more prone to snacking and overeating after a tipple or two.

Did you know that a glass of wine has about the same number of calories as a piece of cake? Or that that pint of beer contains the equivalent calories of a doughnut? Think about that next time you approach the drinks cupboard!

We runners do like to drink; here are 7 Reasons Why Running and Alcohol Don’t Mix.

5. Snack on Hot Drinks

Next time you think of reaching for an unhealthy snack, have a hot drink like tea or coffee (preferably black, or with skimmed milk) or, even better, herbal tea. Hot drinks can often dissolve the hunger sensation and usually help calm us down, which could help you avoid comfort eating.

How are you getting on with your weight loss challenge this week? Let us know via the comments below.

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Blog Post: Running for Weight Loss Guide - Week 1

The Running Bug — Thu, 03 Jan 2013 14:30:00 GMT

Running is a great way to lose weight as part of a healthy lifestyle. To help you achieve your weight loss goals, the Running Bug we’ll be guiding you through the weight loss essentials.

Over the next four weeks we will give you tips devised to get you on the right course for successful weight loss, teaching you the skills and know-how you’ll need to reach your target.

In the first week we get you started on your weight loss journey with some handy preparation advice:

1. Join the Running Bug's Run Yourself Slim Group
By joining our Run Yourself Slim Group you will instantly be off to a good start as it's a statement of intent that you will achieve your goals. You'll need to be a Running Bug member to join but it's free and takes 30 seconds.

Once you've joined the group, post an update telling everyone what your goals are. By updating every day you will benefit from the support and advice of the Running Bug members, helping you achieve your goals.

Join the Run Yourself Slim Group here.

2. Set your goal weight
Deciding on your target weight is one of the most important first steps to weight loss. Knowing your target weight helps you see how much work there is to do, how long it could take and will give you an idea of how different you’ll look and feel once you’ve achieved it. Like any journey, you’re lost before you start if you don’t know where you’re going!

Advice on setting your goals here.

3. Write Your Reasons
Make a list of all the reasons you have for wanting to lose weight. List as many as you can – we recommend a minimum of ten. They can be anything from wanting to look good on your summer holiday to looking after your heart.

Read the list at least once every day to remind yourself how important losing weight is to you and add more reasons whenever you think of them.

4. Start a Weight Chart
You may not enjoy seeing the figures written down much right now, but it'll help your chances of succeeding in your weight loss challenge if, after every time you step on the scales, you write down weight. Your chart doesn’t have to be anything fancy, just a table with a column for the date and another for your weight.

We recommend you weigh yourself once per week. But if you want to do it more often, that’s OK, so long as you understand that your weight will fluctuate daily and you shouldn’t worry about small differences between one day and the next. It’s the overall trend that shows how well you're doing.

Seeing your weight written down will help keep you focussed on your goal. Plus you’ll be able to gauge your progress and either be encouraged to continue your success, or alerted to the fact that you need to make changes to your plan.

Let us know how you're getting on with your challenges via the comments box below.

Go to Running for Weight Loss Guide - Week 2

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Blog Post: Healthy Christmas Eating: 4 Foods to Avoid

The Running Bug — Wed, 05 Dec 2012 11:28:00 GMT

Are you looking forward to putting up the Christmas tree, tucking into a massive Christmas Day feast and into Granny’s famous Christmas pudding?

While I love the joyous atmosphere and the spirit of the festive season it’s also important to keep a bit of balance in what you eat over the next few weeks. Follow these nutrition tips and you will be able to get through Christmas without needing bigger running tights come January.

For more running nutrition tips check out our Food and Weight Loss section.

One good thing about being a runner at this time of year is you have a better chance of burning off the extra 6,000 calories most of us consume on Christmas Day alone. But if you want to hit the deck running on Boxing Day, without feeling flabby, fat and fatigued, there are some healthier choices among the festive foods. Follow these Easy Tips to Help You Stay Fit This Christmas.

At the Xmas Party

Instead of: Mince pies.
Go for: Unsalted nuts, such as walnuts, hazelnuts and pecans; high in Omega 3, and essential fatty acid needed for muscle power and healthy joints.

Instead of: Beer & Wine.
Go for: Dry champagne; lower in sugar.

Instead of: Crisps & peanuts.
Go for: Twiglets - low fat and wholemeal, or olives, high in healthy fats.

Instead of: Sausage rolls.
Go for: Smoked salmon (high in Omega 3).

Christmas Dinner

Apart from the obvious excesses of Christmas dinner, it’s actually a great meal for a runner with a perfect balance of protein (the primary component of muscles), carbohydrates (essential for energy) and healthy green veg (high in essential minerals).

Turkey: A rich source of protein and low in saturated fat (also high in tryptophan an amino acid which makes you sleepy!)

Brussel sprouts, broccoli, cauliflower etc.: Cruciferous vegetables packed with anti-cancer properties and bursting with essential minerals.

Sweet potatoes: Lower on the G.I. than roast potatoes, and higher in antioxidants, for healthy cells.

Fruit salad: Have a little with your Christmas pudding for an extra lashing of anti-oxidants.

Fill up on the good stuff and keep the pud, chocolates, cheese, and booze in moderation and you should feel fine for your boxing day run.

Have you signed up for your Boxing Day race? Where are you running? Also, share your Christmas healthy tips via the comments box below.

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New to the Running Bug?

You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

Blog Post: 5 Top Foods to Boost Winter Running Immunity

The Running Bug — Thu, 01 Nov 2012 09:30:00 GMT

Over the winter months our diet is more important than ever. The Running Bug reveals five foods that will keep you running on all cylinders throughout the cold season.

1. Oily Fish
With less sunlight in the winter months, Vitamin D supplies lower. A recent UK survey found 50 per cent of the population is deficient in vitamin D and 16 per cent have a severe deficiency during winter.

Less sunlight can affect your mood, check out our article for 6 Ways to Beat Winter Blues.

Other research cited by Oxford University has found that vitamin D deficiency can increase your susceptibility to autoimmune disease such as multiple sclerosis, rheumatoid arthritis, type 1 diabetes and even certain cancers and dementia.

Vitamin D deficiency can also cause the bone disease osteoporosis and rickets in children. Runners are obviously protected to a certain extent by exposure to the great outdoors, but even we can benefit from eating foods such as oily fish, rich in Vitamin D.

2. Hot chocolate, soup, warming chilli...
…In other words, warming, reassuring winter food. Eating warm food after a run in the cold boosts recovery and turns up the heat (thermogenesis) meaning you're less likely to grab unhealthy snacks. A drop in body temperature can stimulate your appetite but for up to an hour after eating your body generates 10 per cent more appetite suppressing heat!

Need more recovery nutrition tips? Read Recovering from Hard Runs: How to Refuel.

3. Brussels Sprouts
Training hard for marathons and running outside in winter can put your immune system under extra strain, making Vitamin C a must-have. Sprouts contain 50 per cent more Vitamin C than oranges, and it's not just the big C that make sprouts super. Nitrogen compounds called 'indoles' have anti-inflammatory and cancer-busting properties.

Vitamin C is also key in fighting the common cold. In this article the Running Bug investigates whether Runners are More Likely to Get a Cold.

4. Turmeric
This golden spice is great in winter curries and studies have found that the presence of cumin has many health benefits, and is used in Ayurvedic medicine for its anti-inflammatory properties.

5. Leeks
Packed with phyto-nutrients to help keep disease at bay, leeks also provide a good source of fibre. This tasty vegetable from the onion family also contains antioxidant polyphenols that are thought to protect blood vessels. Plus, folic acid, calcium, potassium, and vitamin C - all essentials for a healthy runner. Find ways to get Good Sources of Vitamins and Minerals into your diet.

What foods do you enjoy eating over the winter months? Do you think they give an extra edge to your running? Let us know in the comments below.

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New to the Running Bug?

You will also be able to share and communicate with the running community in bugmiles and the great debate.

JOIN THE RUNNING BUG HERE! It's free and takes just 30 seconds.

Blog Post: Is There a Perfect Weight for Running Fast?

The Running Bug — Fri, 12 Oct 2012 14:10:00 GMT

There’s no escaping it, you won’t see many overweight elite runners. We know running helps you lose weight, but how much weight, and what sort of weight, do you need to lose in order to run faster? And is there a perfect weight for the best running performance? Fiona Bugler finds out.

The more you train, the more likely you are to lose weight, and if you train with a plan, and an eye on your goal (ie to be a better runner) you can boost your lean muscle mass, and your VO2 max (the less weight you carry around, the more miles per gallon you get from your oxygen supplies). This means you are more efficient and can become what Rory Coleman, a Running Performance Coach, ultra runner and extreme marathoner, calls “a lean, mean, running machine.”

However, if you lose weight quickly and without getting strong, you also run the risk of lowering your muscle mass, reducing your immunity, lowering your glycogen stores and your levels of hydration – all of which will have a negative affect on your running.

Read our article on running with eating disorders to find out more.

Unfortunately, amongst runners, eating disorders such as anorexia nervosa are more common than in the general population, as they often walk a tightrope between healthy and unhealthy in the quest for faster times. Read Julie’s honest and open blog about her eating disorder.

Theories and formulas on this subject are as varied as there are runners.

Here’s just five tips on what makes the perfect running weight:

1. Serpentine coach, Frank Horwill, lists the weights of successful runners and suggests that an elite runner should be between 10 and 15 per cent lighter than the median. For a 6ft man this would be under 11 stone.

2. According to Joe Henderson, for every pound you lose you will gain around two seconds a mile. So if you lose 10lb you’ll gain 20 seconds. Running a marathon with 10lb off could take nine minutes off your time!

3. For a handy online resource where you can check out how losing weight will make you faster, have a look at the Flyer Handicap Calculator, devised by a runner and physiologist from the university of Ohio.

4. Rory Coleman runs the Marathon Des Sables (MDS) with a back-pack carrying 6.5kg extra, and so has made analyzing excess weight a fine art. “Every extra kilo (2.2lb) will add on 25 minutes to your marathon time,” he claims.

5. The perfect running weight is one that fluctuates according to your training and racing season. Many elites have a race weight and a normal weight. Coleman says his body weight varies between 78 and 84 kilos. “I allow my weight to drop enough to take into account the 6.5kilos I’ll be carrying in races such as the MDS,” he says.

Need to get in shape? Here’s how to do it safely for your best running performance:

Include resistance training. Fat is dead weight but if you create more lean muscle you can be slim enough to run, and more efficient, too. Running-specific resistance training will boost lean muscle mass. “Try box jumps, walking lunges with weights, and core work,” suggests The Running Bug’s Personal Trainer, Matt Shore.

Choose a diet that’s tailored for runners.

Join a Running Bug Weightloss Group for support.

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Blog Post: Optimum Nutrition: 4 Healthy Recipes for Runners

The Running Bug — Thu, 27 Sep 2012 15:57:00 GMT

With a properly fuelled body you can push yourself that extra mile, faster. Athlete and cook, Kate Percy, author of Go Faster Food, has selected some Autumn recipes from her new book, Fuel Smart For Race Day, to help you optimize your running performance.

Roasted Butternut Squash Risotto with Maple Syrup Almonds

A wonderful midweek training dish

Butternut squash is one of those vegetables that has an amazing array of nutrients – it is an excellent source of the antioxidant and anti-inflammatory beta-carotene (vitamin A), it contains good amounts of Vitamin C, potassium and fibre, plus folic acid, omega-3 fatty acids, Vitamin B1, copper, niacin … the list is endless. Add the almonds, parmesan and the risotto rice to this and you have a very tasty and nutritious low-G.I. meal. You can develop this meal into a higher G.I. recovery meal by replacing the butternut squash with pumpkin.

Nutrition per serving

Energy (kcal) 689

Protein (g) 18

Carbohydrate (g) 104 Of which sugars (g) 12

Fat (g) 22 Of which saturates (g) 8

Salt (g) 1.7

Fibre (g) 4

Serves 4

1 butternut squash, peeled, seeds removed and cut into 2cm cubes

2 tbsp olive oil

1 tsp salt

freshly ground black pepper

2 knobs of butter

1 onion, peeled and finely sliced

1 clove of garlic, peeled and crushed

350g risotto rice – vialone nano or arborio

225ml dry white wine

1¼ to 1½ litres hot vegetable or chicken stock

small handful of flaked almonds

1 tbsp maple syrup, diluted with a few drops of water

1 tsp saffron strands (optional)

75g freshly grated parmesan

Preheat the oven to 200°C/Gas Mark 6.
Put the squash on a baking sheet and toss it with 1 tbsp olive oil, then sprinkle a tsp of salt and some freshly ground pepper over the top. Roast in the oven for about 25 minutes until the squash is tender and golden. Stir it once or twice while it is roasting.
Heat up the stock in a saucepan so that it is ready to ladle onto the rice.
Melt the butter and remaining olive oil in a large heavy-bottomed pan and gently sauté the onion until it becomes translucent. Add the garlic and gently sauté for a couple of minutes, without allowing it to brown.
Add the rice and stir until the grains become translucent and glossy.
Add the wine and cook for a couple of minutes until completely absorbed. If you are using saffron, stir it in now and then add the hot stock, a ladle at a time, otherwise just start with the stock. You need to make sure that each ladleful of stock is absorbed by the rice before you add the next one. This should take about 18 to 20 minutes. You may need more or less stock according to the type of rice and the rate of absorption.
Meanwhile mix the almonds with the maple syrup and water and pop them in the oven for about five minutes until golden.
The rice is cooked when it is slightly al dente and looks nice and creamy. Taste it to see if you need more salt (it depends how salty your stock is as to how much you need), turn off the heat, stir in the parmesan and the butternut squash and a generous knob of butter. Let the mixture stand for a couple of minutes.
Serve with the almonds and some fresh parmesan shavings.
This goes really well with a crisp salad (frisée or gem) with crispy bacon/pancetta pieces, tossed in a light balsamic dressing.

Chickpea Felafel

Felafel have been a staple in the Middle Eastern diet for centuries and are either eaten on their own, as part of a mezze or tucked into pitta bread with salad, tomatoes and usually tahini or yogurt sauce. They make a delicious lunch or light supper and are low G.I., low in fat and extremely nutritious. Perfect for training as an alternative to pasta! Chickpeas have a delicious nutty flavour and are packed with antioxidants to boost the immune system, plus carbohydrate, protein, vitamins, fibre and minerals such as iron, calcium and zinc.

Nutrition per serving

Energy (kcal) 305

Protein (g) 18

Carbohydrate (g) 49

Of which sugars (g) 11

Fat (g) 5.5 Of which saturates (g) 1

Salt (g) 4

Fibre (g) 7

Serves 2

Prep time: 10 minutes + 30 minutes in fridge

Cooking time: 10 minutes

410g can of chickpeas, drained

Juice of ½ a lemon

2 cloves of garlic peeled and chopped

1 tsp ground cumin

1 tsp ground coriander

½ tsp cayenne pepper

1 fresh green chilli, deseeded and finely chopped

1 dessertspoon tahini (optional)

1 tsp salt

50g plain flour

1 tsp baking powder

2 tbsp fresh parsley, chopped

1 tbsp fresh mint, chopped

Rapeseed, groundnut or sunflower oil for frying

1. Mix together the chickpeas with the lemon juice, garlic, cumin, coriander, cayenne, fresh chilli, tahini and salt and puree in a food processor until fairly smooth.

2. Add the flour, the baking powder and the chopped herbs and mix together.

3. Roll the mixture into little balls the size of a walnut (about 3cm in diameter) and let them set in the fridge for 30 minutes.

4. Heat some oil in a non-stick frying pan to fry the felafel – you need quite a lot of oil, to cover the pan by ½cm in depth. When the oil is nice and hot, place the balls into the oil, push them gently down with a spoon to form little patties. Fry them gently for about four minutes on each side, so that they form a golden crust. You may need to do this in batches. Remove and place on a piece of kitchen paper to eliminate any excess oil.

5. Serve the felafel with some natural yoghurt or tahini sauce, lemon wedges and, if you like, a herby salad and some warmed pitta.

Tagliatelle with rocket, Parma ham, tomatoes, anchovies and buffalo mozzarella

This is fast food at its most impressive, involving virtually no preparation at all, yet delicious and nutritious. Packed with iron, calcium and vitamins A and C, extremely high in low GI carbohydrate to sustain you through your training or to load up glycogen levels before an event, and with a good level of protein to keep your muscles healthy. Use fresh pasta and you can throw this meal together in minutes. Like most Italian pasta dishes, you will notice a difference if you use quality ingredients; fresh peppery rocket, creamy buffalo mozzarella and a few slices of decent Parma ham. The anchovies and parmesan are both pretty salty, so you probably won’t need to add much extra salt, if any.

Nutrition per serving

Energy (kcal) 734

Protein (g) 37

Carbohydrate (g) 79 Of which sugars (g) 6

Fat (g) 29 Of which saturates (g) 11

Salt (g) 2

Fibre (g) 3.2

Serves 4

Prep time: 5 minutes

Cook time: 10 minutes

400g tagliatelle (fresh if possible)

4 tinned anchovy fillets, very finely chopped

2 x 125 packs of buffalo mozzarella

1 pack Parma ham (4 slices, 75g) , torn into long slivers

8 sunblush tomatoes, roughly chopped or 2 ripe fresh tomatoes, chopped into small cubes

pack of wild rocket (80 to 100g)

3 tbsp extra virgin olive oil

Plenty of freshly ground black pepper

Parmesan shavings to serve

1. Bring a large saucepan of salted water to the boil and cook the pasta according to the instructions on the pack.

2. In a large bowl, combine the anchovies, mozzarella, Parma ham, tomatoes and rocket with 2 tbsp olive oil.

3. When the pasta is cooked, drain the pasta, reserving a spoonful of the cooking liquid.

4. Add the pasta, the spoonful of cooking liquid and the remaining tbsp olive oil to the anchovy mixture, toss together and serve with plenty of black pepper and parmesan shavings sprinkled over.

Thai Yellow Prawn Curry with Rice Noodles

Highly nutritious and so simple to make, this delicious Thai curry provides a good balance of sustaining carbohydrate, protein, vitamins and important minerals such as copper, magnesium, zinc and iron; an excellent addition to your training diet repertoire, but also sophisticated enough to serve up for supper with friends or even a dinner party. Rice noodles make good alternative carbohydrate to pasta and rice; they have a low G.I. factor and all you have to do is soak them in boiling water for a few minutes. You should be able to get hold of the rest of the ingredients in your local supermarket but if you are lucky enough to have an oriental supermarket nearby, you’ll find the ingredients will be cheaper and more authentic.

Serves 2

50g Thai yellow curry paste

10 large raw unpeeled prawns

100g mangetout peas

1 tsp rapeseed oil

400 ml can coconut milk

1 tsp lime juice

1 tsp tamarind paste mixed with 1 tsp water (or use another tsp lime juice as an alternative)

2 tsp palm sugar (or use demerara as an alternative)

2 tsp fish sauce

2 to 3 kaffir lime leaves

125g rice noodles

2 green chillies, thinly sliced, for decoration

1. Heat the oil in a deep frying pan or wok. Add the curry paste and gently fry for 20 to 30 seconds. Add 1 tablespoon of the coconut milk, combine with the curry paste and fry for two minutes on a medium heat.

2. Add the rest of the coconut milk and stir until the mixture is smooth and silky. Add the kaffir lime leaves. Simmer on a low heat for a few minutes.

3. Prepare the noodles according to the pack instructions in a separate bowl.

4. Add the prawns and the mangetout peas. Gently cook until the prawns are pink and cooked through – this should not take more than a couple of minutes, but it will depend on the size of the prawns.

5. Stir in the tamarind water, lime juice, palm sugar and fish sauce. Taste for seasoning; you want a tasty combination of sweet, salt, sour and heat.

6. Stir in the noodles and spoon into warmed bowls. Serve hot, sprinkled with the green chillies for decoration.

Go Faster Food FuelSmart for Race Day, £3.99 is available for download to PC, Mac or e-book reader from – from Amazon, ibookstore and most on-line bookstores is a three-day pre-race guide is supported by a mix-and-match selection of mouth-watering recipes and nutritionally formulated meal plans to provide optimum protein and carbohydrate intake for best race performance.

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Blog Post: Running & Diet: 5 Ways to Burn Belly Fat

The Running Bug — Fri, 21 Sep 2012 13:05:00 GMT

WHAT’S THE PROBLEM WITH BELLY FAT?

You might find that your fat sits around your middle. Abdominal fat is made up of two kinds of fat: subcutaneous fat sits just below the skin, the type you can grab with skin callipers; and visceral fat builds up deep in your abdomen around your organs and has been found to cause health problems.

See our guide on Running to Lose Weight.

Numerous studies have uncovered scary facts about visceral fat. According to a 10-year study of Chinese adults published in the August 2006 American Journal of Hypertension (read more in this report from the Harvard Medical School), larger waist measurements can raise blood pressure, regardless of total body fat. Another study reported by the Harvard Medical School discusses ‘lipotoxicity’ where free fatty acids accumulate in the organs and affect the regulation of insulin, blood sugar and lead to coronary heart disease.

Keep the blubber at bay! Here are five tips from the Running Bug to help your belly trim.

1. RUN AT A HIGH INTENSITY

This one can cause confusion. Running at a lower intensity means you use fat as fuel and so are in the ‘fat burning’ zone, however, carb-dependent interval training and high intense workouts will burn more calories overall, and therefore more calories from fat. Follow the HIIT training programme and include regular Speed and Interval Training in your schedule to burn fat fast.

2. DO THE RIGHT RESISTANCE TRAINING

Holistic fitness is where it’s at. And if you’re a bug user, you’ll know that resistance training will mean you create more lean muscle mass, so your body becomes more efficient at burning fat 24/7. Follow specific exercises for runners, as outlined in our article Strength Training Runners and you’ll ensure that you burn belly fat fast. And remember crunches and core work can only take you so far can build a six-pack and it will remain hidden beneath rolls of fat if you don’t burn the fat first.

3. RUN TO BEAT STRESS

The hormone cortisol known as the ‘stress hormone’ has been linked to abdominal fat. High levels of the hormone cortisol cause fat stores and excess circulating fat to be relocated and deposited deep in the abdomen. The good news is that running is the ultimate stress-buster, as it releases feel-good hormones, like seratonin. Add to that the boost you'll get to your self-esteem as it keeps you in shape and feeling fit and healthy and there's no excuse not to run. Need some tips to get your motivated, check out our Motivation For Runners section.

4. TAKE RASPBERRY KETONE: TREND OR FAD?

There have been various studies on rats and on mice looking at Raspberry Ketone but nothing so far on humans. Raspberry ketones are the primary ‘aroma’ compound of raspberries – giving raspberries their distinctive smell. Research on mice found that ketones prevented weight gain, both subcutaneously – beneath the skin, and viscerally – around organs by stimulating the release of fat-burning hormone adiponectin. Sports Nutritionist, Lucy Ann Prideaux says: “Another study shows it improved some lipid parameters and liver function in rats. But there are no studies on humans yet.” The bottom line for bellies… like any type of fat, extra flab around the middle occurs because we eat more than we need and don’t move enough. “For now, it's still best to stick to good old fashioned diet and exercise to reduce belly fat,” adds Lucy Ann.

5. RUN TO FEEL FULL UP

As well as burning calories, running will help curb your appetite. According to an Australian study published in the journal, Metabolism, aerobic exercise beats resistance exercise when it comes to feeling hungry. Three groups of overweight, inactive men were studied over a period of 12 weeks, and it was found that when it came to appetite related hormones like leptin, they all reported the same feedback and felt less hungry than before they started exercise, but hormone levels remained the same whether doing resistance work or aerobic exercise. However, those doing aerobic exercise, like running, felt fuller quicker, so ate less.

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Blog Post: Fat and Fit: 6 Reasons Why Being Overweight Shouldn't Stop You Running

The Running Bug — Fri, 07 Sep 2012 13:03:00 GMT

Running is the best way to lose weight and burn fat, but are you putting off doing it because you think you’re too fat? Here are six reasons why you shouldn’t hold back any more. By Fiona Bugler.

1. BEING FAT DOESN’T ALWAYS MEAN UNFIT

A recent study found that to be ‘metabolically fit’ i.e. to have normal blood pressure, blood sugar levels and cholesterol is not dependent on being slim. You can be fat and fit.

The study carried out at the University of South Carolina followed 43,000 of whom, 18,500 were obese. Amongst the obese group, half were found to be ‘metabolically fit’ because they did regular exercise and because of this they were as protected from cardiovascular disease and cancer as those of an ideal weight.

And, in a report in the New York Times from 2005, talking about a new breed of larger fitness instructors, Richard Cotton, a spokesman for the American Council on Exercise, said “People aren't just exercising for weight loss purposes. They're accepting other successes – like, 'I feel better, I have lower cholesterol and lower blood pressure' – than just visual changes.”

2. YOU CAN USE YOUR EXTRA WEIGHT TO BURN MORE CALORIES

The heavier you are the more energy you will burn. Think of your excess weight as resistance that’s helping you burn fat. A 9st 4lb person running at nine minute mile pace will burn 649 calories in an hour, compared to 1024 for a person weighing in at 14st 9lb.

3. YOU CAN RUN IN WATER

Aqua jogging is perfect if you have any joint issues, or if you feel self-conscious, wear an aqua belt and run in the deep end of the pool. Aqua jogging really works the core as you have to stabilise the muscles to stay upright, and if you follow the correct technique you will use all the muscles you use for running without the impact.

And, it’s an effective way to burn calories. According to The Mayo Clinic, an 11st 6lb person will burn 292 calories during an hour of average-intensity aqua jogging session. You can up the intensity by adding arm weights or hand paddles. There’s a great range of training aids available from Speedo.

4. YOU CAN WALK-RUN!

Whatever your size it makes sense to start on a walk-run programme. If you’re running or walking at 12-minutes per mile the metabolic equivalent (a unit used to estimate the amount of oxygen used by the body during physical activity) is the same, and therefore the calories burnt is also the same. Walk running is great both psychologically (you an give yourself mental breaks/set targets) and physiologically (it builds a good endurance base). Find out more here.

5. DON’T USE THE ‘IT’S BAD FOR YOUR JOINTS’ EXCUSE!

Remember, running is good for your joints, not running and being fat is bad for them. It’s a misconception that many beginners are fooled by and it can hold you back. A study in 2008 from the American College of Rhemotology found that people who are obese are more likely to develop advanced, end-stage disease requiring total joint replacement than those who are of a healthy weight.

And in another study, Swedish researchers even found that jogging may improve osteoarthritis. Taking two groups, one who exercised, one who didn’t and then imaging the joints of the participants in both study groups, they found that the biochemistry of cartilage actually appeared to improve in those participants who were running.

If you are worried you can ease your joints into running, by running in water, adding in cross training, and starting slowly – as well as wearing the right shoes.

6. A LITTLE (HARD WORK) GOES A LONG WAY

High intensity interval training (for example, 30 seconds hard-30 recover x 10) will help you burn fat quick – but it has to be high intensity, and before you even think about this, it might be worth employing a personal trainer to help you.

Researchers in the 1990s found that training at a higher intensity burns more subcutaneous fat (the frustrating stuff that sits just below the skin) and it stimulates the metabolism and creates an excess post-exercise oxygen consumption (EPOC) which can result in calories being burnt at an increased rate 48 hours after your session – adding to the fat loss effect.

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Blog Post: 6 Clever Ways to Run & Diet for Guaranteed Weight Loss

The Running Bug — Fri, 31 Aug 2012 10:17:00 GMT

Running and a healthy diet are a surefire way to get you slim – maximise your weight loss gains and shift the pounds quickly by following these clever running, exercise and dieting tips. By Fiona Bugler.

1. RUN STRESS FREE

Running is the best way to reduce stress; it relaxes tense muscles, helps you sleep and improves health. Make sure your runs are stress-free, by running with a friend, going off-road and enjoying the scenery. And don’t let running becoming the stressor. Why? Because when we’re stressed we produce cortisol, a hormone that results in: increased abdominal fat; blood sugar imbalances; elevated blood pressure and decreased immune response.

2. RUN AWAY FROM BOOZE

If your weakness is a tipple at the weekends, plan runs early on weekend mornings to avoid the temptation to overindulge. Or if you’re a habitual evening drinker – plan in a run instead, and make sure you have some water and an evening meal ready to fill any thirst gaps. “Alcohol provides empty calories and switches off the bodies ability to burn fat,” explains personal trainer Matt Shore. “Alcohol will also dehydrate you and cause blood sugar fluctuations, neither of which are good for running,” he adds.

3. CARB CONTROL

Yes, you’ll need more carbohydrates to supply energy and ward off fatigue, but plan your carb loading! “Base carbohydrate intake around or after your runs with a lower carbohydrate, higher protein and healthy fat intake the rest of the time,” says Matt Shore. “Cycle carb intake to balance your activity levels,” suggests Shore. “Sat down all day? Stick to veg, lean protein, healthy fats, nuts,” he adds.

4. RUN HARD

“Include interval training as this has a greater effect on metabolic rate which aids fat burning after the session has finished,” says Matt Shore. Try High Intensity Interval Training (HIIT) in short bursts of 30 seconds on and 30 seconds off for around 15 minutes. It’s very hard work, but studies have found it’s a very effective way to burn fat fast.

5. DO SOME WEIGHTS

“Resistance work (particularly free weights) will help to retain muscle and increase metabolic rate,” says Matt Shore. “Building lean muscle mass with weight training can increase your resting metabolic rate by as much as 15 per cent, which will help you to burn calories even when you're not doing anything,” he adds.

6. GET SOME SLEEP

Make sure you get eight hours of quality sleep per night. A study by Kaiser Permanente Center for Health Research in Portland, US found that people who reported sleeping between six and seven or between seven and eight hours daily at the start of the study (of 472 obese adults) were more likely to lose at least 4.5kg than those who slept six hours or less or eight hours or more. The good news is that if you start a running programme, you’re more likely to sleep better. Try a bedtime routine after running: bath with a product such as Deep Heat’s Foam Bath; apply some Magnesium Oil Spray to tired legs; and put on recovery tights, the Running Bug recommends Skins Recovery Gear.

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Blog Post: 7 Reasons Why Runners Stay Slim

The Running Bug — Thu, 16 Aug 2012 12:59:00 GMT

From burning lots of calories to giving you extra fat burning energy. Here's seven reasons why running makes it easy for you to keep on top of your weight.

1. It Banishes Your Belly!

You can do as many sit ups as you like, but without some good quality cardio work, i.e. running; you won’t burn fat that hides the muscles beneath and reveal your six-pack. Abdominal fat is dangerous as it ups your risk of diabetes and heart disease, and running can help lower levels of 'stress hormone' cortisol, associated with belly fat.

2. You Burn Lots of Calories.

In just one hour, an 11st 1b person will burn 563 calories running at 12-minute mile pace and 1308 at six-minute mile pace!

The more calories you burn, the slimmer you are. And running is a great calorie-burner. Short on time? Interval training increases the energy demands of the heart and the ventilatory muscles in the lungs according to The University of New Mexico – and therefore burns more calories.

3. It Helps Curb Your Appetite.

As a rule, those who exercise and diet are actually less hungry than those who only diet, according to a study in the journal Obesity. And in 2008, another study found that eating less and having a low BMI were linked to increased levels of a protein called brain-derived neurotrophic factor, or BDNF. Its main role is promoting the growth and survival of nerve cells, but it’s also related to obesity and metabolism and could suppress appetite.

Click here for tips on fueling up without gaining weight.

4. Running With Slim People Rubs Off!

A recent study from Colorado University found that when shown photos of an overweight person, a person of normal weight or a lamp, those exposed to the picture of the overweight individual took, on average, 30 percent more sweets when given a choice of food, than those exposed to the control pictures.

It makes sense to create your own healthy chain reaction and hang out with runners. So what are you waiting for? Push yourself to the front of the start line and immerse yourself in skinniness!

5. Sociable Runners Stay Slim.

Despite it being a solitary sport, runners are often members of clubs and sociable types, as our active community here on the Running Bug shows. And this also helps in the battle against the bulge. Researchers from Ohio State University found that social stimulation in mice aids weight loss by converting white fat into brown, the type of fat that burns energy to generate heat. The study found the stimulated mice were slimmer after four weeks even when they ate more.

6. We Don't Think Diet... We Think Race Goal!

Having goals to reach and racing mean that you will be more likely to keep at it than if weight loss is your only goal. If you’re only motivated by the numbers on the scales you’re less likely to stay slim and stick at running than if you’ve got a 5k to complete. Find a 5k training plan here.

7. Runners Buzz With Metabolic-Boosting Energy!

Once you get into running you’ll find you’ve got more energy as the body produces energy-promoting neurotransmitters. Running up stairs, dashing around with the kids, and taking part in other activities (because you can as you’re running yourself fit) will all contribute to keep you slim for life.

Be careful though, it can bring out the competitive streak in you, if you start racing a paper bag blowing up the street, or race walking from tube to work, you know you’ve got the running bug – and you've got it bad!

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Blog Post: 5 Nutrition Tips for Runners: Fuel Up Without Getting Fat

The Running Bug — Fri, 10 Aug 2012 08:35:00 GMT

As you start to up your activity levels you might find you’re hungrier than usual and craving quick-fix snacks. Food is the fuel that you need to fire up your running engine, so make sure you get the right balance of energy and nutrients to help turn you into a lean, mean, running machine! By Fiona Bugler.

1. Eat Good Protein

Try lean chicken, fish and eggs for a daily protein fix and snack on nuts, and seeds for smaller protein hits. Protein not only repairs muscle damage, it also helps you (to coin a phrase) ‘feel fuller for longer’. Find out more about why protein matters here. Whey protein is one of the most popular and research-supported proteins for athletes and is often found in recovery drinks. On a diet – but still want a treat? Why not try a new healthy, protein-based treat like Whey Hey ice cream?

2. Select Healthy Carbohydrates

As a rough guide, you need around five to 10 grams of carbohydrate per kilogram of body weight per day. Make sure you’re taking in the right type of carbohydrates. Aim to choose “brown” foods – i.e. wholegrains. These contain more fibre and provide slow release energy which will help to keep blood sugar levels stable (Check out why this matters here). And instead of plain white pasta use your imagination and opt for pulses and grains that are also protein-rich sources of fuel.

3. Snack Well

Fill your fridge with healthy snacks, so when you do get a pang of hunger you can fill up guilt-free and get the reward of taking in your five to 10 a day. Try carrots, celery and hummus or tomato salsa dip. Oatcakes and feta cheese, as recommended by The Food Doctor, provide a healthy combination of slow release carbohydrates, in the form of the oatcake and low fat source of protein from the feta cheese.

For healthier snack ideas, follow this link.

4. Get Water In Your Tank!

As well as drinking lots of water throughout the day, an antioxidant-rich smoothie or juice (made with dark berries and vitamin-rich fruit) is the multi-tasker’s way to fill up! Try these fantastic smoothie and juice recipes, not only are they packed with nutrients, vitamins and minerals, with the extra fiber and liquid, you’ll fill up quickly. Also ensure you eat water-rich foods, like watermelon, apples, lettuce etc…

For more tips on staying hydrated and filling up with H20, click here.

5. Eat Enough Food!

If you’ve combined starting running with a weight loss programme you may not be eating enough. Sometimes, eating too little, skipping meals and eating at the wrong time can cause you to store more fat as your metabolic rate slows down to conserve energy. And not eating enough means you won’t have enough fuel in the tank to do a good training session and subsequently burn more calories!

Find out more about timing what you eat right here.

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