by hattenburrow | Dec 18, 2017 | Nutrition
Breakfast – Warm oats
Serves: 1
- 1 handful oat flakes
- 200-250ml unsweetened oat milk
- ½ apple
- ½ tbs maca powder
- ½ tsp cinnamon
- 1 tsp virgin coconut oil
- 1 tbs chia seeds
- Pinch of salt
- 1 tbs raspberries
Oats
- Slow release carbohydrate keeping blood sugar in check and provide sustainable energy
- Source of fibre helping fill the stomach giving a feeling of being full with only a small portion
- High in beta-glucans, immune fighting compounds found in other protective foods like mushrooms, which enhance immune function by fighting infection
Maca root powder
- Boosting mood and decreasing anxiety due to its effect on hormonal balancing
- Increasing stamina and energy; however, the reasoning behind this is still unknown. Various studies believe it may be due to its ability to support the adrenal glands and balance blood sugar levels, thus helping release a constant source of energy throughout the day
Cinnamon
- Improves blood sugar balance and appetite control. Balancing blood sugar is highly important for preventing energy slumps, food cravings (specifically for sugar) or irritability
- Improves insulin sensitivity. Insulin is the hormone that regulates metabolism and energy production and transports blood glucose from the blood into cells. Insulin resistance (poor insulin sensitivity) has been associated with metabolic syndrome as well as T2D
Virgin coconut oil
- Holds anti-inflammatory properties
- Source of healthy fats.
Chia seeds
- Source of plant-based protein and fibre
- Healthy fats (alpha-linolenic and linoleic acid), which have anti-inflammatory properties
- High in antioxidants (compounds that protect our cells from damage) specifically vitamin E.
Raspberries
- Rich in antioxidants and other plant compounds that help counteract inflammation and protect cells from damage
Method:
- Place the oats and milk into a pot and allow to cook. Add water or more milk if mixture gets too dry.
- Chop up the apple and place into the pot along with the maca powder, cinnamon, chia seeds and a pinch of salt. Allow to cook on a low heat.
- While the oats are cooking, place the sunflower seeds into a pan with 1/2 tsp of coconut oil and allow to roast. They are ready when they are slightly golden brown.
- Once oats have softened, add the coconut oil and mix in.
- Serve up the oats and place raspberries on top along with the roasted sunflower seeds.
And last but not least – enjoy!
by hattenburrow | Dec 18, 2017 | Nutrition
Lunch – Broccoli salad
Serves: 4-5
- 1-2 Broccoli trees, chopped
- ½ Apple, finely chopped
- 2-3 tbs extra virgin olive oil
- 60g Feta cheese
- 1 handful nuts (either walnuts, almonds or mixed nuts), roasted
- Salt & pepper to taste
Peanut butter sauce:
- 1 tbs peanut butter
- 2-3 tbs water
- Juice of ½ a lemon
Broccoli
- Plant-based protein source
- Highest in vitamin K, C, A, iron and folate and provides 4g of protein
- Cancer fighting agent due to its high antioxidant content, as this has been shown to help inhibit tumour growth and help prevent DNA damage
- Due to the high levels of vitamin K, broccoli is a great food for maintaining strong bones
Nuts
- Source of healthy omega 3 fats responsible for regulating inflammation
- Source of plant-based protein
Lemon
- Digestive aid helping prevent indigestion
- Alkalising agent helping reduce acidity in the body
Extra virgin olive oil
- Source of healthy omega 3 fats, which helps reduce inflammation and promote healthy hair and skin
- Helps lower LDL (“bad” cholesterol) and increase HDL (“good” cholesterol)
Note: make sure to only buy your olive oil in a dark glass bottle, as these have not been exposed to light, which can cause heat tampering and damage the beneficial properties.
Only use olive oil as a raw dressing and when cooking at low temperatures and use coconut oil raw and for cooking at higher temperatures (frying and in the oven).
Method:
- Wash the broccoli and break into bite size pieces.
- Place the broccoli into a pot with a small amount of water at the bottom. Place the lid on and allow to steam for 2-3 minutes (until the broccoli is slightly tender).
- Finely slice the apple into medium size pieces.
- Roast the mixed nuts in a pan until golden brown.
- When all is ready place the broccoli, roasted nuts, apple and peanut butter sauce into a bowl.
- Crumble the feta cheese over along with the olive oil and salt and pepper to taste.
by hattenburrow | Jul 27, 2017 | Biking Adventures, Nutrition, Training
On Saturday I will be racing 24 hours solo in the Pivot 24:12 at Newnham Park in Plymouth.
I am not sure physically or mentally if my body is ready for what I am about to put it through but then again I am not sure you can ever be 100% ready for anything which is demanding mentally and physically all you can be is prepared for all eventualities.
I haven’t really had a chance to think about the race properly until this week when I went to start packing and suddenly felt a wave of excitement/panic about what I have to do.
It will be one of the biggest races I have ever taken part in and as it stands my goal is to just complete it.
I know my body isn’t great with no sleep so my plan is to try and ride as much as I can during the day and then at night every 3 hours take a little break and if I get super tired maybe an hour power nap which hopefully will re-charged the batteries enough to get back on again!
My friend asked, so what do you pack when you’re going to be in the saddle for 24 hours the answer is a lot!
Clothing wise I have a shorts and jersey change for every 6 hours on top of this I have a selection of Grip Grab arm and leg warmers some light weight and some rain proof!
One thing I know from experience is cold feet mean a cold body so I have 7 pairs of socks for over the 24 hours. I will also be taking two pairs of shoes and over shoes just in case!
For my top half I have a hat to go under my helmet and a base layer along with two warm jackets and a waterproof.
Being able to change into dry and comfortable clothes will make the whole situation more bearable. I hope!
Overnight I will be using Hope lights to light up the trail these are good lights and I will be using a head torch as well as a handle bar mount for optimal lighting.
Nutrition:
During the race I will try and eat as much natural food as possible I will supplement this with gels when I need too. My plan is to eat around 60g or carbohydrate an hour which is the equivalent to 1 banana, 1 energy gel and 2 large dates. This is a lot of food but if I eat enough I should be able to maintain my energy levels for the duration.
From experience I will crave savoury foods so hot snacks when I stop will include pot noodles, porridge pots and cheese sandwiches and maybe some ham and olives!
I will be drinking mainly water but have some Vitamin C tablets and Dirolyte as well to keep on top of my electrolyte replacement.
Every new challenge brings a new experience and opportunity to learn something about myself, my ability as a cyclist and to push my body out of its comfort zone.
See you on the other side. x
by hattenburrow | Feb 22, 2017 | Nutrition
Last weekend my Mum came to stay and introduced me to my new favourite kitchen item, the spiralizer!
I have been having spiral vegetables in all my salads for lunch. Grilled chicken, spiralled carrot, cucumber, chopped pepper and cherry tomatoes on top of cous cous and red split bulgar wheat is a healthy lunch dream!
Healthy eating can seem like a bit of a mine field one day sugar is the enemy and the next it’s fat. My thoughts are that you should eat a variety of foods in all the colours of the rainbow, stay away from processed, unnatural looking products and make sure you pack loads of vegetables and protein into your diet.
As an endurance athlete carbs are my best friend! So I can’t cut them out, I tried a reduced carb diet whisky training for the Trans Alp Bike Race, but it made me crave sugar so now I reduce carbs slightly (like no carbs at lunch) on non-training days. The rest of the time I eat wholewheat pasta, rice and bread to make sure I am refilling my glycogen stores and can push myself in training knowing their is enough fuel in the tank.
Tonight I made courgetti and wanted to share with you this super quick, super healthy dinner idea.
Ingredients:
- Courgettes
- Spinach Tagliatelle
- Fish cake / Salmon
- Cherry tomatoes
- Lemon
- Pepper
- Garlic
Method:
by hattenburrow | Oct 10, 2016 | Kit Reviews, Nutrition
The Power Bar natural energy cereal is one of the samples I had through being a Power Bar product tester.
I have been really impressed with the products I have tasted and this is no exception!
During my 3 hour training ride I used this as an energy snack. The session was mid to high intensity and I found I had to slow down to eat this bar. However the taste was brilliant a mixture of wholegrain oats, fruit pieces, pumpkin seeds and peanuts. It was the right balance of flavours and the mix sweet and savoury.
The texture was like a normal cereal bar and it was easy to chew when riding at a steady pace.
I found later during my ride that my energy levels had been maintained and I did not get a sugar rush or a low which was great. On long rides you want your fuelling to maintain your energy levels for the duration of your workout without major changes in your energy levels.
Nutritional Information:
| Nutrition Information |
per 100g |
per bar (40 g) |
| Energy kJ (kcal) |
1549 (367) |
620 (147) |
| Fat |
7,2 g |
2,9 g |
| of which saturates |
2,6 g |
1,0 g |
| Carbohydrate |
65 g |
26 g |
| of which sugars |
22 g |
9,0 g |
| Fibre |
5,8 g |
2,3 g |
| Protein |
7,2 g |
2,9 g |
| Salt |
0,33 g |
0,13 g |
|
|
|
| Magnesium |
180 mg |
72,0 mg |
|
(48%**) |
(19%**) |
I would recommend this bar for a pre-training snack and on long steady training rides its great to have as a crunchy snack.
by hattenburrow | Jul 8, 2016 | Nutrition, Racing, Training
Anyone who knows me well by now will probably be aware that I am racing across the Alps with team mate Michelle. If you’re unlucky enough to have seen me recently you’re probably bored of hearing about the wave of different emotions that hit me on a daily basis about how I feel about it being so close…
Since starting this journey in October the idea that I actually have to haul myself and my bike up Everest twice has been far on the horizon, a blip in the distance. Well now it’s only a week away that blip is in full focus in my mind and all around me consuming most of my days with thought’s on whether ive done enough training, having I got my nutrition right, what if I brake a spoke have I packed enough brake pads and so the carousel of thoughts goes on…
Last week was a huge training week for me as I crammed in vital miles on the bike around work and play (play being one fun ride with my Dad). I covered 185 miles (one of my biggest weeks) in 15 hours and felt super happy with how everything went.
This is my first stage race and one question I keep asking myself is, why did I pick a 7 day stage race as my first and not maybe 2 or 3! I have learnt so much this year from training and racing I have had some real highs and real lows but feel stronger both mentally and physically for it. I think this year has made me a stronger person all round and I am hoping that strength will help carry me through my first stage race.
I have learnt a lot about myself and really learnt to listen to my body most importantly and I feel more in tune with what’s going on inside and how to get the best out of myself.
Training for an endurance event is a bit like rehearsing for a play, each time I set out I am rehearsing for the big event. Concentrating on my fuelling, listening to my body and improving my pacing.
Having Rachel’s help on my nutrition has enabled me to get a lot more out of my training and improved my focus. She has helped me come up with a fuelling schedule that keeps me feeling on top form.
I feel physically ready for the Alps now, I have been working hard with my coach Mark to up the miles and feel myself getting stronger.
This week I have started to taper off training and have been keeping a watchful eye on my nutrition and making sure I’m getting loads of good food!
Thank you to my coach Mark, Specialized, Bike Fixers, Food for Thought, Grip Grab and Dog Tag and of course all my friends and family keeping me going!
Now all I have to do is pack…
