Spice Up Your Life!

Spices are an easy way to add flavour to food and are actually good for you. Not only are they are rich in the free-radical fighters antioxidants but they taste good too. The short list below is nowhere near complete so do your own research. So put away the salt cellar and spice up your meals:

Turmeric – Contains curcumin which scientists believe help counteract post-exercise muscle soreness. TRY THIS – chuck some in rice while cooking, or rub onto meat or fish before grilling
Chilli – Contains the phytochemical capsaicin which is linked to a host of health benefits including reduction of pain from osteoarthritis, improved lung function, and even raises metabolism! TRY THIS – sprinkle some into pasta sauce, soups, marinades, etc
Cinnamon – this sweet spice has been linked to the relief of digestive disorders and end even to counteract high blood sugar levels. TRY THIS – add a teaspoon to your porridge while it’s cooking, or sprinkle liberally over sweet potato wedges before roasting.
Ginger – The anti-inflammatory and antibiotic properties of ginger mean that it’s great for post-run recovery, reducing joint pain and soreness. TRY THIS – add some to rhubarb to make a zingy crumble

SUPER SPICE MEAL = CURRY!!

The Best Hangover Cure

Well, 'tis the season to be jolly, so be prepared and make sure you have the ingredients available to get your stomach and head back on-track after a night out. Check out this rehydrating drink from Channel 4's The Food Hospital. This does the same as over-the-counter remdies at a fraction of the cost:

Ingredients
½ a lemon, a good pinch of sea salt, a good teaspoon of honey or maple syrup
Method
Boil your kettle and allow it to cool a little. Get a large glass. Squeeze in the juice of the lemon and add the salt and honey, add a splash of hot water from the kettle, (make sure it’s not too hot or it might break your glass) and mix until the salt and honey are dissolved, top up with cold water and drink immediately.

Also, try a fruit smoothie, followed by a grilled bacon sarnie or scrambled eggs on brown toast. This will give you essential vitamins and nutrients back in your system. But of course the best hangover cure is.......not to drink more than your body can cope with in the first place (yes, oh sooo boring).

What to Eat Before a Run

At some point we've all turned up at the club for the run not having eaten anything since lunchtime and hardly make it through the warm up without feeling drained of energy. You even hear some people say "I can't eat before a run", and the truth is you shouldn't. Well,not directly before a run - the optimal time is 1-2 hours before. This will ensure your muscles are fuelled up but your stomach is empty. So, what to eat? Experts reckon a light snack consisting of carbs and proteins and low on fat is best. So tuck into a turkey sarnie, fruit and yoghurt, bagel with peanut butter, etc. Don't have anything too packed full of fibre as this is harder to digest and can lead to gastro-intestinal problems whilst out on the run (i.e. guts-ache, runners trots, stitch, etc). Try experimenting with different foods at different times to find out what works best for you.

Good news for Chocaholics!

To get the best results from your training and race recovery, ensure that your nutrition afterwards is up to par.The body needs amino acids to repair muscle tissue and carbohydrates to restore muscle glycogen.One of the best recovery options is to drink chocolate milk within 20 minutes when the muscles are most receptive to refuelling.Most prepared chocolate milk drinks are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to skimmed milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.

Falmouth Road Runners, Falmouth Sports Club, Western Terrace, Falmouth TR11 4QJ

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Spice Up Your Life! Spices are an easy way to add flavour to food and are actually good for you. Not only are they are rich in the free-radical fighters antioxidants but they taste good too. The short list below is nowhere near complete so do your own research. So put away the salt cellar and spice up your meals: Turmeric – Contains curcumin which scientists believe help counteract post-exercise muscle soreness. TRY THIS – chuck some in rice while cooking, or rub onto meat or fish before grilling Chilli – Contains the phytochemical capsaicin which is linked to a host of health benefits including reduction of pain from osteoarthritis, improved lung function, and even raises metabolism! TRY THIS – sprinkle some into pasta sauce, soups, marinades, etc Cinnamon – this sweet spice has been linked to the relief of digestive disorders and end even to counteract high blood sugar levels. TRY THIS – add a teaspoon to your porridge while it’s cooking, or sprinkle liberally over sweet potato wedges before roasting. Ginger – The anti-inflammatory and antibiotic properties of ginger mean that it’s great for post-run recovery, reducing joint pain and soreness. TRY THIS – add some to rhubarb to make a zingy crumble SUPER SPICE MEAL = CURRY!!
The Best Hangover Cure Well, 'tis the season to be jolly, so be prepared and make sure you have the ingredients available to get your stomach and head back on-track after a night out. Check out this rehydrating drink from Channel 4's The Food Hospital. This does the same as over-the-counter remdies at a fraction of the cost: Ingredients ½ a lemon, a good pinch of sea salt, a good teaspoon of honey or maple syrup Method Boil your kettle and allow it to cool a little. Get a large glass. Squeeze in the juice of the lemon and add the salt and honey, add a splash of hot water from the kettle, (make sure it’s not too hot or it might break your glass) and mix until the salt and honey are dissolved, top up with cold water and drink immediately. Also, try a fruit smoothie, followed by a grilled bacon sarnie or scrambled eggs on brown toast. This will give you essential vitamins and nutrients back in your system. But of course the best hangover cure is.......not to drink more than your body can cope with in the first place (yes, oh sooo boring).
What to Eat Before a Run At some point we've all turned up at the club for the run not having eaten anything since lunchtime and hardly make it through the warm up without feeling drained of energy. You even hear some people say "I can't eat before a run", and the truth is you shouldn't. Well,not directly before a run - the optimal time is 1-2 hours before. This will ensure your muscles are fuelled up but your stomach is empty. So, what to eat? Experts reckon a light snack consisting of carbs and proteins and low on fat is best. So tuck into a turkey sarnie, fruit and yoghurt, bagel with peanut butter, etc. Don't have anything too packed full of fibre as this is harder to digest and can lead to gastro-intestinal problems whilst out on the run (i.e. guts-ache, runners trots, stitch, etc). Try experimenting with different foods at different times to find out what works best for you.
Good news for Chocaholics! To get the best results from your training and race recovery, ensure that your nutrition afterwards is up to par.The body needs amino acids to repair muscle tissue and carbohydrates to restore muscle glycogen.One of the best recovery options is to drink chocolate milk within 20 minutes when the muscles are most receptive to refuelling.Most prepared chocolate milk drinks are made with 1% or 2% milk, but you could also create your own fat-free chocolate milk by adding some chocolate syrup to skimmed milk. This will provide you with the benefits of carbohydrates, while giving you the optimal protein source found in milk.