14 reasons to love your long runs

Posted in Running, Uncategorized by hannahbryan91

It’s early Sunday morning and your eyes are barely open as the microwave whirs. When it pings you’re still on autopilot, chopping up a banana and slowly munching on breakfast. It’s long run day.

Sacrificing your Sunday lie in can be hard and when it’s still pretty cold outside it’s even harder to get out and enjoy that long run. Spring is fast approaching though and as the weather picks up I’ve found myself enjoying my long runs more and more.

Here is my top 14 list of reasons to love long runs and embrace your Sunday Funday.

1- Second breakfast – Trust me to think of food first but that breakfast after is just SO good. When I ran the Yorkshire Marathon I spent a sizeable chunk of the race thinking about where to go for food afterwards. Not only does it pass the time but you get to eat a delicious and nutritious meal afterwards. Who doesn’t love a second breakfast?

2- Endorphins – It’s impossible to not feel great after going for a run. Sure you might feel tired and achey but those endorphins coursing through your veins will have you feeling psyched and ready for the day ahead, which leads me nicely to my next point.

3- Rest of the day – Getting up early to get that long run in means it’s out of the way and you’re free to enjoy the rest of your day. You can embrace Sunday Funday without having that long run feeling hanging over you all day.

4- Miles in the legs – Embrace the fact that this long run is getting the miles in your legs. Whether you’re training for a marathon, half-marathon or a 10k it’s all miles in the legs and that kind of confidence is invaluable when it comes to race day.

5- Time to think – Long runs are the perfect time to think about things whether it’s clearing your head, thinking about race day if you’re training for an event or simply thinking about your week ahead. Not to mention it’s the perfect time to…

6- De-stress – If you’re hitting the road and feeling agitated by something, I guarantee that by the time you hit four miles you’ll be feeling better. Running is the perfect way to de-stress and take that anger out on the roads/trails as those endorphins start to hit.

7- See nice places – When you’re running you become an aerobic tourist. Drive somewhere different and run from there or simply try a new route at home to see different places and take in some amazing views.

8- Spend time with a friend – If you prefer running with someone then this is the perfect way to spend time with a friend, providing they love running too of course! When you’re doing lots of long runs it can be hard to fit social commitments around that so if it’s a fellow runner you want to catch up with then invite them along one Sunday.

9- Practice fuelling – It might not be the most exciting reason to embrace the long run but come race day you’ll be happy you tried out those different gels and found out what works best for you.

10- Perfect your pace – Same as above. It can also show you just what you’re capable of and where you’re currently at with your training.

11- New running gear – Putting in more miles? Then it’s definitely time to reward yourself and buy those new leggings/trainers you’ve had your eye on.

12- Push yourself – There’s something so satisfying about pushing yourself and seeing what you’re capable of. Even if it doesn’t go to plan you’ll have an idea of what you need to do next time to improve.

13- Never be bored on a Sunday – No weekend plans? No problem! Sunday Funday long runs mean you’ll always have something to do on a weekend.

14-End to a great week – What could be better than rounding off a week with a good, solid long run? Not only that but you’ll start the next week off on a high knowing that you’ve had a great week and ended with a fantastic training run.

Enjoying the nicer weather & running with the dog!

View along the river one Sunday Funday

A serious long run….!

3Feb2015

Center Parcs spa day

Posted in Fitness & well-being by hannahbryan91

There’s no better way to chill out and re-group than a spa day and that’s exactly what Dane and I did at Center Parcs.

We headed to Sherwood Forest for the afternoon/evening thanks to a generous Christmas present and I had literally been counting down the days until it was time to go!

We were booked in for a twilight session which starts at 4pm and on arrival we were given white fluffy dressing gowns and a towel as well as being told we could get our complimentary drink whenever we liked. The complimentary drink was either fresh orange juice or champagne.

At each Aqua Sana Spa you’ll find a minimum of 15 spa experience rooms and there is an extensive range of treatments available from aromatherapy massages to facials for both men and women. There was 16 amazing spa rooms at Sherwood Forest including plenty of resting zones to chill out in.

Picture cred: Center Parcs

Japanese Salt Bath – picture cred to Center Parcs

Dane and I wasted no time in getting stuck in and headed for the Japanese Salt Steam Bath room which was definitely our favourite. There was also a trepidarium to cleanse the body and boost the immune system whilst the mediation room, complete with water trickles and a lemon scent, provided the perfect place to enjoy some quiet time.

We also spent some time in the outdoor zen garden – mainly messing about with yoga poses – and chilled out on the balconies in the big pods complete with fluffy blankets which was great as it was freezing!

We took a break halfway through and hit the Vitale Cafe Bar, still in our dressing gowns, and treated ourselves to a fruit scone with jam and clotted cream. We also had one of these sharing platters which came with ciabatta bread, balsamic and oil, prosciutto ham, chorizo, olives, pesto covered mozzarella, sundried tomatoes and taramasalata – lovely!

Afterwards, we headed to the main village area which had plenty of choice for restaurants. We picked Cafe Rouge and enjoyed a really nice dinner. We shared chorizo bites and baked Camembert to start and then Dane had steak and I had a giant chicken and bacon salad. We finished the evening with three Krispy Kreme doughnuts and a McFlurry on the drive home which probably isn’t what most spas would recommended but it’s highly recommended by me!

Overall, I’d really recommend a visit to Center Parcs if you fancy a spa break. It has everything you’d need and if you feel like spending the day there then there’s PLENTY to do from hiring bikes and hitting the trails to a big swimming pool with slides, badminton courts and a fitness studio.

28Jan2015

Clean & lean turkey burger stack

Posted in Recipes, Uncategorized by hannahbryan91

So…this just happened! This is my take on the classic burger and chips and to be honest it’s even better than the original.

For most people burger and chips is an indulgent meal and a treat to have once in a while but this meal is totally guilt free, not to mention filling and nutritious.

The bun has been replaced with portobello mushrooms and sweet potato whilst the chips are my ultimate favourites, roasted parsnip chips – I’m obsessed with them! You can easily make this more low carb as well if fat loss is your goal by leaving out the sweet potato and switching the parsnip chips for kale crisps.

This meal is also fairly cheap to rustle up, using ingredients and basic kitchen cupboard store items – you’ll only need to get the mince in and other fresh ingredients. These burgers were turkey and apricot spiced with cumin and coriander and the flavours are amazing. Apricot also works well with pork mince.

For speed I didn’t actually follow a strict recipe with specific quantities but I’ve added some quantities below if you do prefer following a strict recipe but honestly, it does just work if you throw it all in!

You will need:
For the burger
– 500g lean turkey mince
– 1 red onion, chopped
– 1 garlic clove, chopped
– Salt and pepper
– Sweet chilli sauce
– Coriander, chopped
– 2 tsp cumin
– 1 free range egg (to bind ingredients together)
– 1 tsp coconut oil
– 2 portobello mushrooms (more depending on how many people you’re feeding)
– 1 large sweet potato, chopped width ways
-1 medium avocado
-1 large beef tomato
-50g dried apricots, chopped

For the “chips”
– 4/5 parsnips, chopped
– 1 tsp coconut oil

For the slaw
– Red cabbage, chopped length ways
– Cabbage, chopped length ways
– 2 tsp Dijon mustard
– 2 tbsp balsamic glaze
– 3 tbsp apple cider vinegar

Method:
– Start by pre-heating the oven to 180 degrees and put the chopped parsnips and sweet potato on a baking try and into the oven to roast.
– Put the turkey mince, chopped onion, garlic and seasoning in a large bowl before adding the chopped apricots, coriander, egg, sweet chilli sauce and the cumin. Stir together until well combined.
– Sprinkle a little flour on to a chopping board and shape the burgers (using your hands) on to the tray. Heat a little coconut oil in a frying pan and fry the burgers for about 15-20 minutes until thoroughly cooked.
– To make the slaw, add the chopped cabbage to a bowl and add the vinegar, mustard and balsamic glaze and stir well. I was in charge of the coleslaw and overdid it on the Dijon mustard, oops, so just stick to two tsp of that!
– When the sweet potato/parsnip chips are about 5-10 minutes from being done, add the mushrooms to the tray to roast slightly.
– Once everything is cooked, place one mushroom on a plate followed by a sweet potato circle, then the burger, tomato and avocado before topping with another sweet potato circle and finally the last mushroom top!

I am officially STUFFED now but thoroughly content – it’s all about fuelling your body right after all isn’t it! Enjoy 🙂

26Jan2015

Eat your greens at breakfast!

Posted in Fitness & well-being, Nutrition, Recipes by hannahbryan91

To celebrate Breakfast Week I wanted to write a piece about how I believe breakfast should be done and share with you my most recent breakfast creation.

We’ve always been told that breakfast is the most important meal of the day and in my opinion it really is. Recently I’ve changed the way I do breakfast and I wanted to share these changes with you. This is just my opinion though and it’s what works for me, everyone will be different.

First things first, your breakfast should be your biggest meal of the day. Skipping breakfast is a big error as it takes a toll on your energy levels and will leave you reaching for the nearest/easiest snack possible when hunger hits which will most likely be something that’s not going to fuel your body or be the most nutritious start to the day.

Big meals don’t have to mean bad meals; it’s all about picking the right foods to make up that meal. A big breakfast will set you up for the rest of the day and if it’s healthy it will help you to make healthy choices for the rest of the day as well.

Not only that but instead of reaching for a snack when you get to work or when 11am hits, a big breakfast will keep hunger levels satisfied through to lunch time. If you get in to a habit of doing this you’re likely to consume fewer calories throughout the day as well which is good if your target is to lose some weight.

Ok, so what should you be having on your plate on a morning then? This will vary for different people depending on what your goals are. For example, when I’m training on a morning I like to have oats made with water and some nuts/seeds thrown in to add some healthy fats in there. Nuts also provide a reasonably high protein content too. I find that the carbs keep me full until lunch time especially after training. However on the days I’m not training or if I’m training on a weekend and I’ve got more time to make breakfast I’ll have scrambled eggs with veggies and some form of protein.

The ideal breakfast for me will consist of fats, protein and veggies on a plate and in my opinion everyone should try and have some vegetables at breakfast.

Those who start their day with greens on their plate have higher energy levels, improved concentration and don’t crave sugary/bad foods by 11am.

Add your veggies to an egg scramble or to an omelette for something quick on a morning. It’s also a great way to use leftover veg from the previous night’s dinner.

Now to address that dreaded word….fat. Without sounding like a total cliché, fats are your friends! I’m talking about good fats here such as coconut oil, avocados, nuts and nut butters rather than the bad, processed unhealthy fats.

Cooking your eggs in coconut oil or adding almonds or avocado slices are all great to add to your omelettes or shakes/smoothies.

Eating fats will give you energy, ward off hunger pangs for longer and let’s be honest, eating just veggies and meat (protein) does not fill you up!

Be careful though, although these are good fats it is still important to exercise portion control and adapt the amount you need depending on how much exercise you’re doing. Listen to your body and be mindful of when enough fat is enough. Believe me, I’ve been there and know all too well how easy it is to inhale a jar of peanut butter before you can blink.

Most importantly though, the concept is simple- eat real food! You’ve only got one body so why wouldn’t you want to fuel and feed it with the most nutritious foods possible? You’ll feel fuller for longer, have more energy, be alert throughout the day at work and generally just feel more healthy and positive in yourself.

Here’s a phenomenal (if I do say so myself!) breakfast recipe which I made at the weekend to fuel a day of work and training. It’s got some healthy carbs in there, fats from the avocado and protein from the eggs and smoked salmon. The smoked salmon is packed full of Omega-3 which is good for heart health and reducing high blood pressure. Rye bread also has a higher fibre and lower GI content compared to normal bread and so releases energy more slowly keeping you fuller for longer. It is also better for people who are sensitive to wheat or wheat intolerant.

Below is the recipe and nutritional breakdown.

You will need:
-Rye bread
– Eggs
– Avocado
– Smoked salmon
– Black pepper to season

Method:

– Put a small amount of coconut oil in a pan and heat before adding beaten eggs to the pan and stirring to scramble.
– Toast the rye bread and then mash the avocado on to the toast instead of butter.
– Top the avocado toast with eggs and the smoked salmon and voilà, a healthy and nutrient dense breakfast.

Check out my other breakfast recipes I’ve posted including these low carb burpee breakfast tarts.

What’s your go-to breakfast? Do you eat the same thing or do you change it depending on work or training schedules? Let me know 🙂

25Jan2015

Thai pork mince lettuce wraps

Posted in Recipes, Uncategorized by hannahbryan91

As you may have seen from some of my previous recipes I love Thai food.

This is a super easy dish to make and you’ll be surprised by just how much flavour it packs with just a few, simple ingredients.

Make this as a quick tea when you get in from work or during Sunday night meal prep to have for lunch or dinner for the rest of the week.

You can also use turkey or beef mince but these flavours work really well with pork. What’s more, it is low carb but you can also add brown rice to the lettuce wraps before adding the mince to get some healthy carbs in there if you want to.

You will need:
2 garlic cloves, chopped
1 tbsp fish sauce
Juice of two limes
1 red chilli, chopped
1 green chilli, chopped
500g lean pork mince
1 orange pepper, chopped
1 tsp coconut oil
Handful of coriander, chopped
1 large Chinese lettuce

Method:
– Start by heating the coconut oil in a large frying pan before adding the garlic and the pork mince. Cook thoroughly until the pork mince is almost done and then add the chopped chilli, fish sauce and the chopped pepper.
– Cook on a high heat until the mince is thoroughly cooked then add the fresh lime juice and stir in some fresh coriander.
– To prepare the lettuce leaves simply peel them away and chop off the end before arranging artistically (we tried!) on a plate. If you’re having rice with your wraps then add that in to the lettuce leaf before adding the mince.
– Wrap up the leaves as you eat them (I’d suggest with your hands!) and there you have it, Thai pork mince lettuce wraps.

Serve them with a sprig of fresh coriander on top and a wedge of lime on the side. I guarantee these will go down a treat any night of the week and it is a perfect meal to make in bulk to keep you going for the rest of the week.

20Jan2015

Why everyone should do burpees

Posted in Fitness & well-being by hannahbryan91

It’s no secret that I love burpees!

I love the feeling I get after doing burpees as I feel as though my entire body has really worked hard and it’s because of this that I love incorporating them in to my training.

So what’s so good about burpees I hear you ask.

Well, burpees work your entire body unlike isolation exercises you might do at the gym. Ultimately this means that you will actually burn more calories at a quicker rate when doing burpees compared to other exercises.

Not only that but burpees will also help you to get stronger as every rep works your chest, glutes, hamstrings, core and arms. They are a great HIIT (high intensity interval training) exercise and with no equipment needed there’s no excuse not to do them as you can do them pretty much anywhere.

Doing burpees is a good way to get your heart rate up quickly which means they are a great conditioning exercise to do and they really do help to build endurance.

There are so many different types of burpee variations to try from the classic chest to floor burpee to burpee back flips for the more athletic amongst you.

Here’s a list of some of my favourite variations and a couple of videos:
-Chest to floor burpees
– Over the bar burpees
– Burpee box jumps
-Slam ball burpees
-Burpee pull-ups
– Lateral box jump burpees

If you’ve never incorporated burpees in to your training before then start by building them in to your warm up doing 5 or 10 at a time and then as you get better & more confident you can progress to some other variations.

8Jan2015

Refusing to let injury stand in my way

Posted in Running by hannahbryan91

“I don’t think there’s such a thing as the perfect marathon training plan.”

My physiotherapist said this to me at a recent session and I couldn’t agree more. We can spend time devising detailed training plans suitable to our goals – I’ve got a pretty good one drawn up for April’s Manchester marathon – but at the end of the day marathon training is really about taking it all in your stride, no pun intended.

Even if you’ve got the best plan drawn up, external factors can halt your plans such as work commitments or a niggling injury.

It’s the latter which has temporarily derailed my schedule but after a long awaited visit to the physiotherapist I’m here to tell you that if your marathon training is halted because of injury don’t panic, don’t hit the peanut butter and certainly don’t think that you’re out of the race. It can be quite the opposite in fact, unless your physio has advised against racing entirely obviously, but if your injury just requires rest for a couple of weeks then it’s still game on rather than game over.

Over the past couple of weeks I have experienced a pain in my knee similar to someone clamping it in a vice every time I’ve reached two miles on a run. It’s not a pain I have experienced from running before and it’s certainly not fun so I booked in to see Jeroen at Jorvik Physiotherapy who was fantastic.

I’ve got to rest for three weeks but luckily not entirely. I’m only allowed to do upper body weight training, cycle or go on the cross-trainer. I can also swim but no breaststroke. I can start running again after three weeks, or sooner if the swelling in my knee goes down before then, and I’ve been given some good stretches to do and told it needs massaging every day.

Jeroen was so positive which really kept me upbeat and he told me ways to keep my strength up without damaging my knee and was confident that I’d be back on track within a month or so. Personally I think that finding a good, positive physiotherapist makes a world of difference.

So even though I’ve been told to rest, I’m lucky enough that it’s not complete rest, which can often be the case with knee injuries. I plan on cycling a lot, getting my swim on (thanks Adidas for my new costume) and still bashing out pull-ups and what not at CrossFit, all the while keeping a mindful watch on my knee.

I’m also lucky enough to have been drawn up a prehab plan for my knee to hopefully prevent me from getting injured in the future. I’d definitely recommend having a coach draw one of these up for you too if you’re injured. It’s something you can incorporate in to a training plan and eventually doing the exercises will just become a habit.

Here’s a little snippet of what mine involves:

Single leg hip lifts
Seated leg lifts/L-sit progressions
Side plank with leg raise
3 point plank
Glute circuit of glute bridges, clam shells, fire hydrants and glute ham walks.
So, if it’s bad news from the physio don’t view it as bad news, view it as a new way to train. If you can’t run, yes it’s beyond frustrating, but look at what else you can do, talk it through with your physio and find new ways to keep strong, fit and healthy and I promise that when you get back to running it’ll all be worth it and you’ll still be feeling fit and ready to race.

🙂

Ps If anyone in York is in need of a physio visit Jorvik Physiotherapy in Fulford, Jeroen knows his stuff.

6Jan2015

10 ways to keep healthy with a busy lifestyle

Posted in Fitness & well-being, Nutrition by hannahbryan91

This morning as I opened up my emails an interesting messaged pinged into my inbox with the subject title “failed again.”

What I opened turned out to be one of the most entertaining emails I had ever received.

Here’s a little snippet from it:

“My willpower is zilch, I have had three chocolates. There are boxes up in the staff room with post-its saying “eat me”- leftovers from Christmas where staff are trying to save themselves – obviously they do not know that I am already sprinting up the stairs to help them out – waistband is tightening by the minute, but even that does not deter me – help…………!!!”

I wasn’t laughing at the fact that this person wanted help but if you knew her like I did you too would be amused at her sprinting up the stairs to help her colleagues out with left over Christmas chocolate. My response: well at least you’re getting some cardio in with those stair sprints- ha-ha.

In all seriousness though this got me thinking about the pressures we put on ourselves in January to eat clean, take up the gym or cut out sugar following the indulgent festive period. January is also a really busy month with people starting back at work, paying off Christmas bills and children heading back to school.

I’ve put together a list of 10 ways to help you stay healthy every month even when you’ve got a super hectic schedule.

Water – This is such a simple change to make but one which has major health benefits. Keep a jug or a bottle of water on your desk at work or in your car at all times. Having it there will remind you to drink plenty throughout the day. Drinking lots of water will also improve your skin, help your body to flush out toxins and keep you alert at work as it increases energy and fights fatigue.
Snacks – Make the fruit bowl your friend and keep it stocked full at all times. You can also buy nuts such as almonds and take a handful of those with you to work. That way if cakes or treats appear in the office you will have healthy snacks on hand to curb those cravings and satisfy you until lunch time. Eating better makes you feel better.
Read an actual book – Take time away from your computer to read a book or the newspaper. You’ll feel as if you’ve really had a break from work and will come back in the afternoon with your brain refreshed ready to take on the rest of the day.
Ban phones from the bedroom – This includes iPads and anything else electronic for that matter. Set aside some time each night to really relax and unwind before getting into bed. Read a book, meditate or just take some time without your phone to switch off. The bright lights will interfere with your sleep pattern and getting a good night’s sleep is so important. You will wake up in the morning feeling refreshed and energised.
Green tea – It’s absolutely fine if you love a caffeine boost in the morning but why not try and switch to green tea in the afternoon and limit your caffeine intake. Although green tea does still contain caffeine it doesn’t have as much caffeine as coffee. It also has amino acid L-theanine which works with the caffeine to improve brain function and concentration.
Eat your greens – as well as green tea make sure you eat your vegetables. Again, it’s such a simple thing and it’s not meant to sound patronising but vegetables are packed full of nutrients and antioxidants which are guaranteed to improve your mood and leave you feeling healthier and happier in general.
Get moving – Set your alarm ten minutes earlier and go for a walk or do some burpees before work. HIIT (high intensity interval training) is great if you are pushed for time and if you get it done in the morning you’ll feel the benefits of those endorphins for the rest of the day.
PMA – Positive mental attitude! Starting your day with positive thoughts and having a can do attitude will boost your mood and basically sets the standard for a good day ahead. Think positively when you’re faced with a challenge.
Write things down – Make yourself an achievable to–do list either on your phone or when you get to work each day. There’s something strangely satisfying about ticking something off your list and getting stuff done.
No pressure- leading a healthy lifestyle isn’t a diet; it’s a way of life. Don’t put extra pressure on yourself by stressing out if you have a chocolate or miss a workout, you’re only human! To get back on track forget about it and move on, health is about so much more than just a physical thing it’s about mental well-being as well.

What are your top tips for staying healthy and happy? Let me know!

You can also Tweet me at @hannahbryan91 or email me at hbryan91@gmail.com

15Dec2014

Paleo Christmas dinner

Posted in Recipes by hannahbryan91

It’s beginning to look a lot like Christmas….mainly in my lunchbox.

Parsnip chips and sprouts are starting to make up a lot of my meals now the festive season is upon us and it is certainly helping me to get in to the festive spirit.

Christmas is stereotypically a time of gluttony and overindulgence. We always reach for that second mince pie, the cheeseboard after dinner or that extra glass of mulled wine.

I hold my hands up to this too, for Christmas becomes yet another occasion whereby we justify over eating as treating ourselves. I have been known to go Furious Pete on a chocolate orange before the main event then promptly open another one straight afterwards.

Christmas doesn’t have to mean gaining a few extra pounds though. Mince pies and mulled wine are fine in moderation but if you don’t want to overindulge this festive season then why not give this Paleo Christmas dinner a try.

It’s so hard to please everyone when making a Christmas dinner but for someone following a Paleo plan or wanting to watch what they eat this month then this dinner will hit the exact same spots that a “regular” Christmas dinner would. Dane and I were left in an absolute Christmas food coma after eating this and immediately gravitated towards the sofa to lie very still for a good 15 minutes.

The sprouts before…

The sprouts after…

We were incredibly excited to rustle up this Christmas dinner and in particular the sprouts which were bursting with flavour from the bacon lardons and sweetness of the raisins. The pine nuts complimented the crunch of the roasted sprouts and apple perfectly.

We had cauliflower mash, roasted parsnips and carrots, broccoli and of course turkey which was cooked to perfection, if I do say so myself. We even made our own cranberry sauce which was the only non-Paleo element of the dish and totally optional of course.

You will need:
1 turkey crown/whole turkey
Parsnips, chopped in to chips
Carrots, chopped in to chips
Brussels sprouts
Garlic
Pine nuts
Raisins
Cranberries
Bacon lardons/bacon rashers
Cauliflower
1 cooking apple
Broccoli
Gravy granules
Orange juice
Brown sugar
Oil
Seasoning

To make:
– Start by preheating the oven to about 200 degrees and then pop the turkey in. We bought a medium sized joint which we added a bit of salt, pepper and basil to. It needed about 50 minutes in the oven but timings will differ depending on the size of the meat.
– Put the chopped parsnips and carrots on to a roasting tray and cover with mixed herbs and olive oil before roasting for about 30 minutes.
– For the sprouts: chop them in half and put on a baking tray before adding roughly chopped garlic, cranberries and apple. Roast in the oven for about 25 minutes before frying off your pine nuts and bacon lardons, adding them to the sprouts along with the raisins and roasting for a further five minutes.
– To make the cauliflower mash boil the finely chopped cauliflower until well cooked and then mash after draining and add seasoning to taste.
– When the turkey is almost ready, boil the broccoli and make the gravy and then you’re good to go.

To make the cranberry sauce: (not Paleo)
This sauce is seriously simple and can be kept in the fridge for up to a week.
You will need:
-100g brown sugar
-100ml orange juice
250g cranberries
Start by adding the sugar and orange juice to a pan and then heat until boiling. Add the cranberries and simmer for about 8-10 minutes until they soften.
Once they have simmered for long enough, turn the heat down and the sauce will begin to thicken as it cools.

That’s pretty much it, Paleo Christmas dinner is done. It really is simple to make and no fancy utensils are needed it’s just about getting your timings right.
Let me know if you make it and how you get on.

Merry Christmas 🙂

2Nov2014

Food cravings: what they really mean

Posted in Fitness & well-being, Nutrition by hannahbryan91

Whether it’s that chocolate bar during the post lunch slump or the urge for a cool glass of Pinot on a Friday night, we all get cravings.

I’m not saying that we shouldn’t give in to our cravings but it’s all about balance and it wouldn’t be healthy to give in to them every single day.

I decided to write this post after I began craving some odd things. When I started CrossFit for example, all I wanted to eat for breakfast lunch and dinner was pineapple. After a quick internet search I learnt that my body was craving pineapple because my muscles were inflamed. They weren’t used to being worked in the way that CrossFit was working them and that craving was the result.

Ever since then I have been fascinated to learn about what particular food cravings mean. Often when we crave chocolate or something salty our body doesn’t actually need these things, it needs something else.

Research conducted by vouchercodespro.co.uk found that there are more nutritious ways to satisfy these cravings. For example, you might be interested to learn that when you think you’re craving a bar of chocolate your body actually needs magnesium which can be satisfied with a small handful of nuts. Similarly, when you fancy a glass of wine that craving can be satisfied with a serving of protein.

Check out their helpful infographic below:

Research from vouchercodespro.co.uk

Now that’s not to say that every time you crave something you should reach for an alternative but if you’re craving the same thing every day it might be a good idea to see if you are lacking in certain nutrients. A sign of low iron for example is when you are craving a good steak or any kind of red meat.

Aside from that, here are five of my tips to tackle unhealthy food cravings:

Distract yourself – When we have food cravings it can often be because we are bored. If you find yourself craving something, start doing something else. Keep yourself busy and I guarantee that with your mind on other things it will soon pass.
Have a drink – Often when we think we are hungry it’s actually because we are thirsty. When a craving hits, head to the kitchen for a glass of water or juice instead.
Pay attention to what you’ve recently eaten – I always find that if I eat something sweet I then start craving other sweet foods for the rest of the day. Make a note of when cravings hit and you’ll soon start to see a pattern.
Have healthy alternatives on hand – Keep nuts, fruit or carrot/celery sticks at work so that when you start feeling like you want to give in to a craving you’ve got healthy alternatives on hand.
That said, giving in to a craving is fine – Why not try just having a quarter of what you would usually have though. If it is chocolate you really want, have a couple of squares of dark chocolate rather than a whole bar.

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Tag Archives: Health