A warm, decadent and dense dessert all made in the microwave and without any refined sugar? Um, yes please!
INGREDIENTS
2 Tbsp cocoa powder
2 tsp coconut flour
1/2 tsp baking powder
2 Tbsp granulated sweetener e.g. xylitol or
erythritol
1 1/2 Tbsp heavy cream, coconut cream* or
milk
1 1/2 Tbsp water
1 tsp olive oil
1 Tbsp chopped dark chocolate of choice
METHOD
In a microwave-safe mug (that holds at least 250 ml of liquid) add cocoa powder, coconut flour, baking powder and sweetener. Mix with a small whisk or fork to break up any clumps and mix until evenly combined. Add in heavy cream, water and oil. Whisk until batter is smooth. Sprinkle surface with dark chocolate. Cook brownie in the microwave at full power for about 60-80 seconds. For a fudgier brownie, keep cooking time closer to 60 seconds. Allow brownie to cool a few minutes before eating. Brownie is best eaten warm. Top with chopped chocolate and nuts, whipped cream or fresh fruit.
Swap out the chicken for steak or try using mushrooms for a vegetarian alternative.
INGREDIENTS
2 chicken breasts or any protein of choice
1 Tbsp oil
Jalapeno, chopped (according to taste) OR 1/2
tsp chili powder
1 tsp garlic powder and cumin
1 cup quinoa, or brown rice cooked
1 cup lettuce, chopped
1/2 cup tomatoes, chopped
1/2 cup black beans, rinsed and drained
1/2 avocado
2 Tbsp. salsa
2 Tbsp cheese of choice, grated
Lime wedge for serving
METHOD
Preheat grill or a large frying pan to medium-high. Combine jalapenos, oil, garlic powder and cumin in a small bowl. Oil the grill rack or frying pan. Season chicken with salt. Grill the chicken for 5 mins. Turn, brush with the jalapeno mixture and continue cooking, 3 to 5 mins more or until chicken is cooked through. Transfer to a clean cutting board. Chop into bite-size pieces. Assemble each burrito bowl with ½ cup quinoa, ½ cup chicken, ½ cup lettuce, ¼ tomatoes, ¼ cup beans, ¼ avocado, 1 Tbsp salsa and 1 Tbsp cheese. Serve with a lime wedge.
Don’t skip the egg yolks! Egg yolks are a nutritional powerhouse packed full of feel-full and brain boosting compounds.
INGREDIENTS
2 eggs and 1 egg white, lightly beaten
Splash of milk* of choice (omit for Paleo)
Fillings of choice: choose 1 from each
Protein (40 g) : ham, chicken, bacon etc.
Fat: 6 olives, 1/2 avocado, 30 g cheese* etc.
Vegetable: tomato, rocket, spinach, mushroom etc. (unlimited)
1 tsp oil/butter for cooking
Salt and pepper to taste
METHOD
Whisk together the milk and eggs and season with salt and pepper. Heat an oiled pan over medium heat, pour the egg mixture in and swirl to coat evenly. Allow to set for +/- 3 mins. Add the filling ingredients onto half on the omelette and fold over. Cook for a further 1-2 mins and serve. *Omit any dairy for Paleo.
When I talk to other people about yoga, more often than not I get a response similar to this – ‘I would love to try it but I’m just SO inflexible!’. And while I try my best trying to explain that this truly doesn’t matter, it doesn’t help that every picture we see online or in social media of ‘the modern yogi’ is someone doing the splits, or folding themselves like a pretzel.
There are enough ways we all judge ourselves and compare against others. And yoga isn’t another form of exercise we do to hopefully, one day, feel better about ourselves. Doing the perfect headstand, or a perfect backbend is not the end goal. And even if it was, it wouldn’t guarantee that we love ourselves anymore.
As Judith Lasatar so aptly says – ‘Yoga is not about touching your toes, it is what we learn on the way down’.
But what exactly are we learning when we show up on our mat to practice?
Yoga is an inward journey
Let’s take a step back and remember that the practice of yoga is believed to date back over 5,000 years. It truly is an ancient discipline, that was practiced to cultivate a strong and supple body so that one could be able to sit still in meditation for long periods. Having a strong core, supple spine and open hips was necessary to ensure the body stayed relaxed and comfortable, without being a disturbance or distraction.
The ultimate goal for the Yogi was to be still. To be able to master their mind, achieve inner peace, and ultimately – enlightenment.
Western culture has glorified the physical practice, yet the heart of yoga remains – as a tool to guide us on an inward journey so we can find true harmony within ourselves.
In our fast-paced, distracted modern lives, wouldn’t it be a joy to interact with people who are calm, centered, and present? Who can navigate all changes and challenges from a place of grounding?
Lessons from the mat
Each time you step onto your mat, you show up for yourself. Although yoga is often practiced among a group of people, it is very much an individual practice. The focus is within your four corners of your mat. As you move silently, you are guided to tune into the sensations of your body and to move with intention. Where the body goes, the mind follows, and so by focusing and controlling the physical self, we, in turn, can experience calm and ease in our thinking mind.
Yoga means to ‘yoke or unite’. What are we uniting? Our body and our mind, through a focus on our breath.
Every moment on your mat is a time to tune in and connect. In building strength through movement, we cultivate a stronger sense of self. As we stretch and lengthen our bodies, we also learn to expand our mindfulness and awareness. It is an all-encompassing practice that leads us on a path to our true self.
And while we may not achieve enlightenment like few of those ancient yogis, with a real commitment to our practice, the lessons we learn on our mat impact who we become off our mat, and we begin to show up in our lives with greater compassion, empathy, self-acceptance, and joy!
A journey begins with a single step
If touching your toes is no longer a reason to hold you back, the only next step is to decide to start. I have a range of pre-recorded videos to follow along, for free, in the comfort of your own home. There’s something for everyone including beginner classes, guided meditations, yin, vinyasa, and more.
Whatever you decide, the joy is in the journey. You can start yours today.
Self-love is the concept of loving yourself as you would love others. It is the practice of taking care of your mind and spirit with compassion that benefits your overall mental well being.
Self-love differs from self-care in the sense that self-love is about the internal dialogue and relationship that we have with ourselves. Self-care is nurturing our physical selves. The two often cross paths and we’ll give you a heads up when they do in this blog.
Unless you axed your social media away before everybody watched the Social Dilemma, you’ll have seen the swarms of posts about self-love routines and rituals: the bubble baths, face masks and movie nights. Which rock, don’t get us wrong, but they don’t offer the sustainability that consistent and intentional self-love habits and practices do.
The popularization of self-love isn’t a bad thing – the more people who learn to love themselves, the better – but the definitions and acts of self-love have become a bit superficial and one-size-fits-all-ish. You’ve got to find what makes you feel good, no matter what that looks like. We believe in the habits that make the foundation of who we are, and our self-love practices are essential to how we grow and heal.
If self-love sounds a little corny to you, let’s get into why it’s so important. When you treat yourself badly or even just neglect your basic needs and wants, you are setting yourself up to make poor decisions. Without having a solid foundation of love and respect for yourself, you are more susceptible to toxic relationships, negative self-talk and poor health.
Here’s how you can create a life that is led by the love you give to yourself.
Ritual and Routine
Having self-love routines and rituals plays a huge role in cementing the idea of loving yourself into your daily life. The way you start your day sets the tone for the next 9 hours or so, and that’s why a powerful place to make time for a ritual is as you wake. This ritual may look like prayer, movement, writing or meditation. It may also be in the details of what you don’t do: check your phone, regret the past or get into a state about the future.
These rituals and routines are here to keep your mind clear and your thoughts in the present and consistency comes in handy on the days it feels a little hard to love yourself.
Here’s what we had to say a few weeks ago about mastering meditation and how to develop your emotional awareness and cultivate mental clarity.
Be far kinder to your body
That means fueling your body well and more importantly, speaking to your body well.
Your body is a vessel for everything that is the mind-blowingly fantastic you. The stuff that matters: your heart, your soul, your mind and your character. All a body does is bring these things into the physical world and yet we still find ourselves using such unkind language towards ourselves when we look in the mirror. Being grateful and accepting of your physical body is a worthwhile route to take.
You may even have to fake it for a while and that’s okay because eventually, you’ll believe in what you are telling yourself. Kind things to start saying today could be:
Do you see how you aren’t saying what you will or can do? You need to speak these thoughts as if they are already happening, rewiring your brain to think this way without making a huge effort to do so.
Believe in something
Before you panic, this blog isn’t about to turn into a cult recruitment advertisement.
But seriously, as humans in a material world, becoming detached from the spiritual side of life could be why so many people battle to find love for themselves. Finding solace in spiritual practice can bring an abundance of love into your life. Maybe you’re religious, maybe you choose to believe in the inherent goodness of mankind or just really believe in the power of having a huge dance party.
Having a set of beliefs and values will cement your sense of knowing yourself and ultimately, loving yourself. When we see the divine around us, it’s hard to ignore the divine within us.
Say no – and also say yes
People who love themselves respect their limits and boundaries. This means saying no when you mean no and not feeling guilty about it. When people are battling with their self-love journey, the thought of pleasing somebody else at the expense of violating yourself will seem justifiable and we’re here to tell you, it very rarely is. Say no when you feel that niggling feeling in your sternum because that’s your intuition speaking – you would be wise to listen.
In the same breath, self-love means saying a big old YES to the things you deserve. So many of us reject opportunities and experiences because deep down, we aren’t certain that we deserve them. Knowing that you are a good person at your core and that you deserve the blessings that come your way is inseparable from self-love.
Do the things you’re good at
Remind yourself at least once a week of what you’re good at – and that doesn’t mean doing what you’re paid to do or doing what you think you should be good at. Don’t spend too much time overthinking this activity because the best part? Nobody even has to know.
Take this as a rare opportunity to enjoy your talents for you and not for the pleasure or praise of other people. Sing for yourself, dance for yourself, talk with an elderly person for yourself. Acting on our strengths validates our purpose in this life. It gently reminds us that we are here for a reason and that whilst we are here we need to value, love and nurture ourselves.
Sure, there was a weird “is the world going to end” moment that had libidos soaring through the roof. But, when our bodies are stressed and fatigued, getting turned on may be last on your bodies to-do-list. Here’s what to add to your shopping list to boost your libido when you need it.
At the risk of starting on a dramatic note, we’re talking about two incredibly important things: food and sex. Two massive pillars of humanity surviving and getting this far, obviously. More than being essential to our existence, they appear again as being two huge pillars in how we experience pleasure and expression.
It isn’t surprising then, that the two would have such a great effect on one another.
Eat well to love well
We hate to break it to you – but aphrodisiacs aren’t all oysters and rhino horn. Eating for better sex doesn’t need to look so different from eating for health. A good rule of thumb? If it’s good for your heart and the way that oxygen moves through your body, it’s going to improve the way sex feels for you and your partner.
The foods we’re going to touch on are naturally good for you because of the energy that they provide, the way they let blood move around your body and the hormones they release to get those good feelings going. So what’s on the menu?
Clams and Oysters (B12)
I know we said it wasn’t all about the fancy food, but clams and oysters are a fun delicacy to incorporate into your diet for special occasions. One serving of clams has enough B12 to kickstart your evening and for good reason: B12 deficiency is one of the leading reasons behind erectile dysfunction. Clams are packed with an amino acid called L-arginine. L-arginine, once in the body, converts to nitric oxide which then increases blood flow around the body and to the places where blood flow is needed during sex; your nerve endings, genitalia and erogenous zones.
Fatty Fish (Omega 3)
Incorporating some fatty fish like fresh salmon into your dinner menu or breakfast bagel is going to get your system prepped with all the energy you need to have good, zesty sex. Fish is a great source for the macro-nutrient, Omega 3 which combats fatigue like you wouldn’t believe. Do your body a favour.
The thing about eating for better sex is that you’re going to want to be eating things that really benefit the way that your body functions. Cue: leafy greens. Incorporating iron-rich foods like spinach, broccoli, are going to do wonders for your body because of how magnesium dense the plants are. Magnesium boosts blood flow, helping sex to feel better and last longer.
Asparagus (Histamine)
Enhancing your climax is one of the reasons people turn to asparagus when they want a sex-improving diet. This veggie contains histamine which helps to promote more intense orgasms amidst a whole resume of benefits for health and wellbeing in your everyday life.
Fun fact: in 19th century France, three courses of this phallic vegetable were served to newlyweds to promote a sense of longing for one another. How considerate.
Skip the Valentines Day quick-fix
The day comes with the pressure to perform and before you know it you’ve loaded your cart with sparkling wines you can’t pronounce, lubricants you’re scared to use (what ingredient causes a fire sensation on purpose?) and more milk chocolate than you know what to do with.
There absolutely is a time and place for quick-fix sexy foods. These are foods that feel sensual to eat (you know the ones we mean: juicy fruits and velvety sauces). It’s when you lose yourself in how crazy good that tastes and the happiness hormones do the rest for you: we love those moments and we hope you have plenty of them! What if, though, you could have that fire in your belly beyond the month of February?
Top tip: sugar (in chocolate and alcohol) before sex is only going to make you exhausted before you even begin. Skip the cortisol spikes and wait for the natural endorphins to kick in.
What this should drive home is how sex and food don’t need to be a one-weekend quick fix to getting intimate with your partner. When you look after your body, the rest looks after itself.
If you haven’t already succumbed to the Valentines rush or your purchases have left you wanting, maybe we could interest you in a more sustainable approach to making sure you’re up for it even when you don’t have time to prep the champaign and chocolate. We believe that better habits make for a well-rounded life, and we like to help people get there. Pop onto our socials or click here to read more about what we do and how to get started!
With burnout on the rise and boundaries becoming more blurred by the week, it’s time for a re-evaluation. Sure, hard work has always been something to be admired but at the end of the tired, overthinking mess of a day, what are we really glorifying here, openly speaking?
Technology has flipped the switch on work-life balance, giving colleagues constant access to you and tempting you to be always available. We don’t need physical offices to get our jobs done anymore, so the excuses for not being able to get something done in record time seem to wither. Imagine though, if excuses weren’t necessary and a certain, polite, “no, I don’t have time for that”, would suffice?
Have you ever been in a work environment where you’ve had to do the ‘appropriate leaving time’ walk of shame to your car? Or perhaps you’ve felt a surge of anxiety turning off the active status on your remote digital communication platform long after the sun has gone down. The grind. The hustle. The boss babe (is there a reason “boss” doesn’t work just as well?). We live in a whirlwind of buzzwords that remind us that success means zero downtime, toxic productivity and ultimately, a personal life so overrun by work that health, family and joy start to fall by the wayside.
Without sounding alarmist, something needs to change. Collectively, there needs to be an unpacking of how it came to be acceptable for our mental health to be compromised by what we do for a living.
Boundaries, who needs them?
You. You do. And so does everybody else.
Taking your mental health seriously is the first on the agenda. To a fair few people, mental health still seems like this figment of our imagination and we do wonder sometimes, does it really deserve the attention you need/want to give it?
It absolutely does. You’ll see that when you take your mental health seriously, you’ll know where boundaries fit in and why they are so valuable.
Setting, implementing and upholding your boundaries
Boundaries are established after you’ve done some deep digging on what you will and won’t allow from the people around you. You need them in all spheres of your life to maintain your limits. Boundaries could be letting your mother know she can’t Facetime you at her whim twice a day or that you won’t tolerate possessive behaviour from your partner.
When we speak about work boundaries, in particular, we are speaking about the prepared, quick-defence (but not defensive) systems you have in place for situations that bring on pushing past what you are willing to do for your work.
Firstly, figure it out
You can’t implement what you don’t know and you certainly can’t expect anybody to read your mind about what boundaries you have in place. Know what you value and where your time needs to be spent and where. If you value family and health and pottery, you’ll know that your boundaries need to protect these parts of your life.
Find out where you are being stretched thin and where your work is leaking into valuable time. Pinpoint what elements of your work-life that trigger anxiety or anger and have a solid understanding of what needs to change.
Say what you mean and mean what you say
Once you’ve figured out what your boundaries are, they need to be communicated. This doesn’t mean mumbling to your colleagues about your boss during your lunch break (which was cut short by a meeting that went on for too long). It means respectfully letting your work peers know what a) you’re comfortable with, b) why these boundaries are important and c) what the outcome of broken boundaries will be. Damn.
If workplace dynamics interest you, check out our thoughts on how to bring wellness into the workplace: 5 easy, effective ways to boost productivity & employee happiness
What can work boundaries sound like?
In case you need some inspiration on how to say what you need to say (with conviction) here’s how stating your boundaries may sound:
“Yes, I also think being on top of work emails is important and they will always be answered by 10 am Monday. On the weekends, however, I prioritise unplugging and won’t be available.”
“This is not something I want to talk about at work, if we could avoid bringing it up again I would appreciate it.”
“I have a hard stop on meetings that run over 5:30 on Wednesdays and Fridays, so if we could start with the essentials that would be great.”
Emotional responses vs steadfast explanations
Saying those sentences out loud might sound abrupt at first if you are somebody who has been conditioned to people please or in the case of many minorities in the workplace, pressured to be polite and amiable. Boundaries are not rude or catty or self-righteous, they are healthy and logical limits to protect yourself. Abruptness is not a bad thing, it just means that we have taken time to evaluate and cement where our values and comfort zones are – so we don’t need to waste 1000 words explaining ourselves. When we become emotional stating our boundaries we risk being defensive or overexplaining something that needs little explanation.
Somebody is going to push a boundary, expect that to happen. When it does, you will have unpacked and prepared for how to deal with that situation and you’re going to feel better for it. Mastering your emotional awareness and sense of clarity is something you can build into your daily routine (we unpack that in our blog here).
Boundaries are Self-Care
We’re going to be talking a lot about self-love for the next few weeks and best believe mental health is high up on the agenda.
This February, let’s dig a little deeper than sugar and synthetic teddies for Valentines Day. Let’s look into real self-love that lets you think well and work well. For each time you say “no” to something that doesn’t align with your values, you learn to trust yourself a little more. Living your life in line with what makes you happy and letting go of expectations and worries about the behaviour of people is one heck of a way to love yourself. Join in on the love and come check out our Instagram page to keep up to date with our conversations about life, love, wellness and food (heck yes).
Written by Oliver Brinsford – WellBe&Co Trainer & Sports Psychologist
Mental barriers in sport or other recreational sport events are something that many people experience and struggle with. A big factor for many individuals is the feelings of performance anxiety before taking part in an event – that overthinking, mental negative self talk we so often find ourselves succumbing too – can be completely crippling and can result in a bad performance if left unchecked. However there are a few simple coping techniques that can be used to your advantage.
But first things first.
What is Performance Anxiety?
Performance anxiety manifests and stems from various stressors for that particular individual in that particular scenario. For example, in the case of a running event, someone might have thoughts of not finishing the race. This then can quickly spiral and feed other more ingrained and personal fears like the fear of letting yourself and potentially other people down in the process.
Others may have worries about not feeling their best during an event, not beating a previous best time or setting too high targets for oneself. All these stressors can add up and become extremely overwhelming prior to performance, so much so that your on-the-day performance actually becomes hindered.
4 Simple ways to help you overcome these mental barriers
Switch from negative to positive self-talk
Negative thoughts won’t get you anywhere, and certainly won’t get you anywhere faster. Worrying about what might happen is mentally and emotionally taxing and doesn’t serve your end goal – which is to run the best race you can on the day.
Instead of flooding your mind with negative thinking like: “What if I burnout halfway”, “Everyone else is fitter than I am” or “I should just give up now”, rather put a positive and constructive spin on your thoughts like, “I’m ready for this challenge”, “I’ve trained hard for this race’” and “I’ve got this”.
Use visualization before a race
Visualization is a very powerful tool that is used by many athletes all over the world. It works by helping you focus your mind on all the positive aspects of the race. For example,you may picture yourself crossing the finish line or even something simple like the feeling of the road on your shoes or the sound of your breathing. Visualization is all based around your senses – hearing, touch, sight, smell and taste – and using them to rehearse your specific sport or race before partaking.
Try it right now!
Close your eyes and picture yourself running your favorite outdoor route. Imagine the sound of your feet as they hit the ground; the feeling of the sun as it warms your skin, the distinct scent of earth and fresh air, and the cooling sensation of a big gulp of water at the halfway point.
1. Incorporate a pre-performance routine
Having a pre-performance routine helps use systematic series of mental and physical cues to help you get focused on the task or event at hand. For running this could include:
Taking a few minutes to be quiet and visualize the run ahead or practice some mindful breathing
Doing a dynamic warm-up routine
These pre-performance routines and habits can be key in helping you feel mentally calm and physically primed for any run or race.
Stay focused with specific self-instructions
Anxiety as mentioned is very unhelpful when it comes to performance as it makes us focus on what might go wrong rather than what we actually have to do (the challenge ahead). A useful tool to help counteract this is to ask yourself: “what is it that I actually have to do right now?”. Giving yourself specific and actionable commands aids in hindering any unwanted anxiety-provoking interpretations of the situation.
For instance, next time during a race try using actionable commands like: “deep breaths”, “don’t forget to use your arms”, “relax your shoulders“ and “we are halfway there, so let’s pick up the pace slightly”. These small cues help to avoid the trap of confusing the facts of the situation and keeps you focused on the task ahead.
It doesn’t need to be an uphill battle
Incorporating these expert mental tips and tools will not only help you improve your running, but also free up more mental space so you can actually enjoy the running experience the way you should.
A word from RunMalibu
This blog was written by Oliver Brinsford, a WellBe&Co trainer and sports psychologist, in collaboration with RunMalibu. WellBe&Co is a personal and corporate wellness company specializing in easy-to-implement, lifestyle-focused nutrition, training and health solutions.
When it comes to making promises for the New Year, we are all in the habit of letting ourselves down and breaking those resolutions just a few weeks into the year. So, how can you go about setting realistic goals and forming sustainable habits that will bring about real, lasting change in the new year?
When it comes to developing new goals for the future, it helps to work toward them with a more gradual approach rather than expecting to change immediately. So, here are some tips on how to set attainable, realistic goals for the new year using strategies that really work.
1. Write your goals down and review your progress
Simply writing your goals down and sticking them up somewhere visible in your home is already a big step towards helping you view your New Year’s resolutions as more permanent objectives.
In the same way, journaling about your progress can help you keep your goals in mind and track your achievements so that you have something concrete to refer to during times that you find yourself straying from your resolution or losing sight of your goals.
It’s important to regularly acknowledge the progress you’ve made and the small achievements you accomplish every week. Keeping a diary is also a great way to note any areas that you’re currently struggling or any habits that you’re having trouble with breaking.
2. Allow yourself some flexibility
Setting goals is a great way to work towards achieving a set objective (such as losing weight, getting a promotion or improving at a sport) but, if you find a resolution too difficult to stick to, it’s always much better to re-evaluate and rework your long-term goals instead of completely dropping your New Year’s resolution when it starts to seem too challenging. The key is to focus on setting more fluid objectives rather than rigid, inflexible goals.
When it comes to developing long-term, sustainable goals, don’t be afraid to adjust the goal to a lower intensity in the beginning and continue working towards the same end result over time.
3. Avoid quitting habits ‘cold-turkey’
Quitting habits ‘cold turkey’ will often result in a higher degree of failure, and the effect of this sudden change to your routine can actually be counteractive.
For example, declaring yourself completely junk-food free or totally plant-based in the new year is a great objective to work towards, but a very difficult change to make off-the-bat.
Instead of making your goal to eat less unhealthy food, why not focus on trying to eat more healthy food at the start. You may feel more deprived if you think of taking something away. But choosing to add good, balanced and hearty foods to your diet is a great way to slowly replace those unhealthy foods and work towards the same end goal.
4. Set goals that are realistic and attainable
While it is always important to dream big, it’s essential that you consider whether the goal you’re setting is really applicable to you and your current lifestyle. Time restraints, lack of experience or financial restraints could be working against you, and you run the risk of losing motivation and setting yourself up to fail when you don’t take these considerations into account.
When setting goals, the most effective strategy is to plan your steps towards achieving these goals wisely and establishing a realistic time frame, process and action plan.
5. Be smart about how you achieve your goals
Sticking to a new workout routine or eating plan can be difficult, and when you are working towards a challenging goal, things are bound to get a little tough. Having someone at your side to motivate and encourage you along the way will help to make the process a little easier, and it’s the perfect way to keep one another accountable. Remember to seek advice from your partner and ask them about their own struggles or accomplishments that they have experienced along the way.
Try to design goals that can be accomplished with a partner. Surrounding yourself with constant encouragement from someone else who is following your progress and working towards the same end goal will get you one step closer to maintaining motivation and achieving your objectives.
6. Reward yourself for small achievements
Remember that change doesn’t come overnight and rewarding yourself for achieving small milestones can be a great way to keep your motivation levels high and renew your inspiration as you continue to work towards real, permanent change in your life.
This could be something as simple as taking yourself out to breakfast at the end of the week, setting aside time to read a book you enjoy for 30 minutes, making a delicious, gourmet dessert or even just enjoying an at-home spa day.
Giving yourself small rewards along the way will help you to better enjoy the journey towards building sustainable, long-lasting habits. The idea is not to punish yourself for failing to attain your goal but to reward yourself for the small steps and signs of progress you’re able to make.
Reboot the New Year with WellBe
Here at WellBe we want to give you the right tools to strengthen your mind and your body. That’s why we’ve developed our two new 12 week nutrition and training guides to help you live every day with a clear intention to get closer to achieving your goals and living a more happy, motivated life.
Our easy-to-implement, lifestyle-focussed nutrition, training and health solutions are fun, simple and the perfect way to improve your focus and renew your motivation for the year ahead with a variety of healthy, balanced meal plans and killer workout routines.
Want to learn more? Check out our Instagram page or contact one of our friendly WellBe team members for more information today.
It doesn’t matter whether you’re a half-marathon runner, triathlete or simply a newbie getting ready for your first 10km race – if you’re an endurance athlete, your body is no stranger to the strain of working out for long stretches of time.
Proper nutrition is perhaps the most essential ingredient when it comes to keeping your body going, getting you through your workouts and ensuring that you recover properly.
That’s why, in this week’s blog, we give you our top 5 nutritional tips to help you keep optimal energy levels and ensure peak performance during your endurance training journey.
Is there a magic diet for endurance training?
There is no specific “endurance diet” for athletes looking to build stamina and better their performance. However, there are some basic guidelines that health and wellness professionals tend to recommend for those building up to compete or participate in upcoming races or long-distance events.
Nutrition for endurance is all about experimenting with a range of meals and eating plans to see what works best for your body and what combination of foods will help you reach your peak athletic performance. At the end of the day, whether you are an elite athlete or a weekend warrior, it all comes down to fueling your body properly so that you can truly perform at your best.
5 game-changing nutrition tips for endurance athletes
1. Eat carb-centered
We’ve all heard of carb-loading, and while we wouldn’t recommend scarfing down a whole bowl of pasta pre-race, fueling your body with high-quality, carbohydrate-rich foods such as wholegrains, healthy fruits and hearty vegetables is a great way to fuel your body for more intense exercise.
A high-carb diet will enable your body to absorb workouts with less stress and allow your body to better support the high volume of glucose needed for this level of physical exertion during training.
So, exactly how many carbohydrates should you be eating as you gear up for an upcoming month of exercise and get ready to put your stamina to the test?
Typically, endurance athletes report that the total amount of carbohydrates in their diet account for 60% to 80% of their total calories, but the recommended intake of carbs in any athlete’s diet can differ depending on the type and duration of training. In general, a good rule of thumb is to increase your carbohydrate consumption to make up 70% of your total daily calories.
2. Eat quality food
The bottom line is that what we eat matters, and the role it plays in our performance is undeniable. It’s easy to eat well when preparing for a race, but the trick is to keep your body fueled and healthy during training and off-time too.
While most elite endurance athletes can and do eat everything, they don’t eat equal amounts of everything. Instead, dedicated athletes tend to focus heavily on high-quality foods and eat low-quality foods in moderation only – since high-quality foods tend to be more nutrient dense, richer in vitamins, and contain more beneficial antioxidants.
In general, your meal preparation should focus on diet diversity, with a variety of fruit, vegetables and whole grains as the centerpiece of every meal and only a moderate amount of unsaturated fats, meat and dairy. The idea is to get more overall nutrition from fewer calories which, in turn, will allow you to maximize your performance while still maintaining a healthy weight.
3. Eat as an individual
No two athletes are the same, and whether you’re a newbie athlete or a more experienced individual, learning how to listen to your body is essential when it comes to getting ready for an upcoming week of intense training.
Try to pay attention to what changes occur in your body and the difference in your energy levels when you eat a specific food or consume more of a particular food group. Different athletes tend to benefit from different diets, so it’s important to adjust your meals accordingly. You might find that cutting dairy out of your diet reduces bloating, while another athlete may choose to limit their red meat intake to increase both their energy and their focus.
Learning to listen to your body’s reactions to food can do much more than just help you lose weight. It can also help replenish energy quicker after training, build and repair tissue better, maintain an ideal body weight and boost your immune function.
4. Replenish electrolytes with healthy food
Replacing electrolytes is an instrumental part of endurance sports training – especially when training sessions exceed an hour per session or when training conditions are particularly hot or humid.
Consuming foods with a lot of electrolytes is essential for basic cell and muscle functioning, and an electrolyte imbalance could cause some pretty serious symptoms such as dehydration, nausea, vomiting, muscle weakness, cramping, and overall fatigue.
So, how electrolytes do you actually need?
Athletes can require anywhere from 100 to 2,500 milligrams of sodium per hour, but every athlete’s particular sodium needs depend on individual factors such as how much sodium their body is putting into sweat (aka their “sweat rate”).
Electrolyte supplements, drinks and foods that contain a good amount of sodium should be a key part of every athletes training regime to prevent hyponatremia during long endurance events. Athletes who experience frequent cramping or muscle pain should also be sure to increase their salt intake for a few days leading up to a big race.
5. It’s not just about the calories
While many athletes do choose to count calories for personal weight or training goals, when getting ready for weeks of endurance training it’s important to focus on eating enough to fuel your body and give yourself enough energy first and foremost.
The dangers of under-fueling are real, and not eating enough can actually harm endurance performance just as eating too much does. Number crunching calories can prevent optimal nutrition and hydration – both of which are important for preparing and recovering from training. That’s why it’s important for any enthusiastic endurance athlete to figure out what works best for their particular body so that they can eat well without letting calories be the centre of their focus at all times.
A simple recipe to get you started
Asian beef noodle salad
This dish is just loaded with delicious and vibrant flavors, as well as a healthy hit of inflammatory antioxidants too.
INGREDIENTS
250 g/ 8.8 oz pack of rice noodles
4 Tbsp soy sauce
Juice of 1 lime (approx. 1 Tbsp)
Knob of ginger , peeled and grated (approx 1 Tbsp)
3 Tbsp oil
200 g/ 7 oz steak, sliced into strips
1 red bell pepper , de-seeded and sliced 1/2 medium carrot, grated
1⁄2 cucumber , sliced
Handful coriander leaves, chopped Fresh chili pepper, sliced (optional)
Salt and pepper to taste
1/4 cup roasted peanuts, for serving
METHOD
Heat 1 Tbsp oil in a large frying pan on medium high and cook the steak until done to your liking. Season to taste. Soak the rice noodles according to pack instructions. Whisk together the soy sauce, lime, ginger and remaining oil in a large serving bowl. Drain the noodles well, then tip into the bowl. Add the cooked beef to the bowl along with the remaining ingredients. Toss everything together, and serve topped with the chili and peanuts.
A final word
Essentially, following these expert tips and tricks will help you feed your body with adequate fuel for endurance activity, maximize your endurance fitness and improve your all-around performance.
A word from WellBe&Co
This blog was written by WellBe&Co in collaboration with RunMalibu. RunMalibu is taking virtual running to the next level with their US-based virtual races hosted between 7th and 8th November 2021.
