Delicious days

Most people think that dieting means having to cut things out and deprive yourself. But turn it around by exploring what foods are out there that you've never tried, or experimenting with new recipes. There's no better time than the summer to do it when there's so much fresh produce around.
This weekend with temperatures reaching plus 20C, myself and friends opted for a BBQ, having red mullet stuffed with lemon and capers and gilthead bream with lemon and bay leaves, servied with sliced fennel and radish salad in lemon juice and a red onion and fresh tomato salad. Delicious, high protein, low fat meal.

The New Nike Lunar Glide

Last night I was invited to the unveiling of the new Nike trainer, the Lunar Glide which has been two years in production.
Held at their new pop-up cum- art installation store, 1948 down a small alley in the ultra cool district of Shoreditch in London, we were first treated to a potted history of the Nike trainer.
Hard to believe now but the iconic ticked brand only started in 1968 with the first shoe, the Cortez in 1968. This was follwed by the invention of the infamous 'waffle' shoe created by co-founder, Bill Bowerman who hit upon the idea after pouring rubber into his' wife's waffle machine to create grip.
Since then, Nike has gone through the 'Air' phase but now, they've created a female specific shoe that works for both a over pronator (someone who rolls in when they run) and someone who is neutral. How does it work?
Instead of a hard inner support for overpronators, the shoe has an angled sole so if you are neutral you get soft cushioning. Overpronate and your foot will roll and be supported by a harder structure beneath the cushioning.
it's a sound idea as often you can be a neutral runner until you tire. This can lead to changes in the way you run turning you from a typically neutral runner to someone who overpronates.
The shoe will hit stores in July priced £80.

Meeting with the Lucozade Sport Science Academy Team

Last Friday, I made a last minute decision to go up to Loughborough University to the Fit Pro convention (www.fitpro.com), a meeting of some of the leading international names in sports specific fitness, holistic exercise and nutrition.
It involved an early 5am start and bleary eyed driving but it was well worth the effort.
I met with Nick Morgan who is a sport scientist at The Lucozade Sport Science Acamdemy (http://www.lucozade.com/sport/science/about/LSSATeam.aspx) who talked about the impact optimal nutrition can have on physiological adaption.
In short, the fact that training break down the muscle fibres so if you get the right amount of protein, you will see the best results.
This doesn't have to mean gulping down protein shakes and spending a fortune on bars as you can get all this from food sources. But if you are training hard as triathlete Michelle Bletso (who was at Fitpro), then shakes and supplements can be the only way. Once a Ironman competitor, Michelle has just qualified to race in the European Championshis at Olympic distance.
Her training comprises of: 2 x 6k swims, bike interval/brick sessions, a 3hr bike rid and 3 x runs comprisinga base build and 2 interval sessions.That's a week. Not surprisingly, her calorie intake is high (over 4000) and in order to eat enough, she has to supplement or face having to graze all day. Plus, the first hour straight after training is when you need to get the food in for maximum repair. For this situation protein shakes seem like a sensible choice.
So, if you're going to have protein supplements what should you look out for? It shold contain the eight amino acids, the most signifcantbeing leucine. This acts as a trigger mechanism for protein synthesis although it won't work alone. Of all the protein supplements available, Whey Protein contains the best source at 14%.
Phew, god that was a serious posting!

Stuffed roasted mushrooms

Want a quick, healthy dinner or lunch? In between training personal training clients, writing a feature and making sure I have eaten something sustaining but low fat before swim training I made these delicious mushrooms in ten mins.

two Portabella mushrooms
two cloves of garlic
1/2 lemon
2tbs low fat cottage cheese
5 cherry tomatoes

Squeeze the lemon juice over the mushroom 'gills'. Crush the garlic and then add the cottage cheese and tomatoes. Season with salt and pepper and put in the oven for 10-15 mins. Serve with a salad of green leaves, raw beetroot and carrot.

A recipe to inspire...

Most people think going on a diet means deprivation and misery. But turn it on it's head and think of it as a way of exploring foods and recipes that you've never tried before - these two are delicious!

Thai Slaw
Thai Coleslaw Salad
A variation of a recipe from the Daily Raw Cafe
Serves 4

Dressing

1 tbsp agave nectar
Zest and juice of one lime
1 tsp minced ginger
1 clove garlic, minced
1/2 tbsp crushed red pepper
1/4 tsp salt

Slaw
4 cups Napa cabbage, finely shredded
2 cups red cabbage, finely shredded
1 cup carrot, finely shredded
1 tbsp fresh mint, minced
1 tbsp fresh cilantro, minced

Combine all dressing ingredients in a small food processor. Process until well combined. In a large bowl, combine all slaw ingredients. Pour dressing over slaw ingredients and toss well. Allow to rest in the fridge for at least 2 hours before serving, although overnight is best. Enjoy!!

Another delicious recipe!
http://kalofagas.blogspot.com/2007/11/poached-john-dory-fillet.html


Blogs of note
http://www.khiewchanta.com

Get in shape in a flash

If you're a Brighton & Hove resident, you may be interested in hearing about a new concept in women's only fitness camps, the Fitbitch Boot Camp. Visit www.fitbitchbootcamp.blogspot.com for more details.