How To Survive The Treadmill

A.K.A The Dreadmill

I’ve been running 20+ miles a week on the treadmill since I started out running in January 2010.

I actually look forward to getting on the treadmill – running pretty much rocks my world for all the benefits I outlined here.

Given the weather conditions in England, I haven’t even considered running outside this time of year. Rain and freezing cold temperatures don’t seem like much fun to me!

The treadmill gets a pretty bad rep for being boring and monotonous. I’m not sure that’s totally fair – the treadmill and I now have a wonderful relationship 🙂

After 7 weeks of dedicated treadmill lovin’ here are my tips for survival!

{ some of these tips apply to outdoor running too, of course }

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1. Create a killer playlist

Set aside an hour to put together an awesome pumping playlist for your iPod and you’ll experience a huge difference in endurance on the treadmill.

When you run outside there is more stimulation which reduces the need for music.

I’m currently listening to the following:

Since I put this together I’ve found the whole experience of running on the treadmill easier and more enjoyable. Try listening to ‘Eye of the Tiger’ and tell me you don’t feel motivated to run!

Ke$ha, Britney, Black Eyed Peas and Lady Gaga are all good choices. Lookout for powerful music with a fast, up tempo beat and/or lyrics that relate to determination and strength.

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2. Break it down into bite size pieces

This advice works for just about anything in life so it makes sense to apply it to the treadmill.

If I plan to run 10k or more I usually run the first 5k without a break but then stop every 10 minutes. At each break I catch my breath, sip some water and stretch out my arms and back.

Mentally, this is a great strategy for any length of run. It really does make the time go faster and ensures the overall distance doesn’t overwhelm.

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3. Run in front of a mirror, never a wall

Who wants to look at a blank wall for an hour? Not me! That’s enough to make any one give up and go home.

Running in front a mirror gives you something to focus on.

The worst thing you can do is to regularly look down at the time or distance on the screen. In fact, I highly recommend you avoid glancing at the screen for the most part (cover it with your towel if possible).

The mirror allows you to check your posture and running style. Your running is more efficient (and therefore less exerting) if you keep your back straight and your head in perfect alignment. Shoulders should be back with arms relaxed but close to the body.

Looking straight ahead at yourself will make you focused and determined. Try it – I bet you feel strong and fierce!

In between focusing on yourself you can have a nosy at what else is going on in the gym behind you. I often find this entertainment in itself!

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4. Mix up the pace – it’s fun!

Interval training on the treadmill is awesome!

It’s a great method to prevent boredom, whilst being extremely beneficial for your fitness. Intervals keep your body (and mind) guessing.

Right now I like to do one minute of intense fast as I can sprinting followed by two minutes at a comfortable pace, then repeat as many times as my current fitness allows.

Introducing a fresh challenge into your routine keeps things interesting, that’s for sure!

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5. Distract yourself – fantasise and visualise!

Let your mind wander. Think about anything else but running.

This is the perfect time to resolve issues in your day to day life, create a to-do list for the next day or evaluate your goals.

Sometimes this guy joins me on my treadmill runs…

Daydreaming is FUN!

Life is busy so it’s not something we normally have the time for. I look forward to the treadmill because I give myself permission to daydream 🙂

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6. Breathe properly

I’ve found that breathing through my nose, whilst keeping my mouth shut, makes for an easier run. This takes practice at first and may not come naturally.

Breathe deeply and rhythmically – make every breathe count.

Try it and I think you’ll notice your stamina, relaxation and comfort on the treadmill improve.

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What tips can you share for surviving the treadmill?

What’s on your current running playlist?

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Calcium on a Dairy-Free Diet: Where to Get It. Why We Need It

Those of you who have been reading Project Live Well from the start will know that I gave up dairy at the start of January.

Why did I give up dairy?

I spent a lot of time learning about the risks associated with cow’s milk and decided that the evidence was too strong to ignore.

When I stopped consuming dairy I was concerned about where I would get the recommended 700mg daily intake of calcium from. I already knew that the body has no way of producing this important mineral for itself so I needed to look at ways I could incorporate it into my diet.

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I spent a lot of time learning about the dietary sources of calcium.

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Morgan quite rightly pointed out on this post that:

milk is a main source of calcium for most people, which is extremely important especially in women.

I knew for a fact that milk and associated dairy products were my main source of calcium prior to January 2010.

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After my research I felt completely relaxed about my decision to remove dairy from my diet. The body’s calcium requirements can easily be met without eating dairy.

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The following foods are all excellent sources of calcium. I’ve listed them in order of how much calcium they provide per 100g with the highest first:

• Sesame seeds [670 mg calcium/100g]
• Tofu [510 mg calcium/100g]
• Sardines (canned in tomato sauce) [430 mg calcium/100g]
• Dried figs [250 mg calcium/100g]
• Pilchards (canned in tomato sauce) [250 mg calcium/100g]
• Almonds [240 mg calcium/100g]
• Okra [160 mg calcium/100g]
• Curly kale [150 mg calcium/100g]
• Dried apricots [92 mg calcium/100g]
• Kidney beans [71 mg calcium/100g]

It was super interesting to learn that there is more calcium in a cup of SPRING GREENS (collard greens in the USA) than there is in a cup of cow’s milk!

Other ideas: calcium fortified orange juice, calcium fortified soy or rice milk, pak choi (which I purchased last week), broccoli and almond butter.

If you are concerned about being able to meet your daily calcium requirement there is no shame in taking a supplement.

So, you might be wondering what’s so important about calcium?

Calcium plays an important role in nerve and muscle function and blood clotting.

Our bodies closely monitor and regulate the blood levels of calcium – when the levels are too low a hormone is released which instigates the breakdown of our bones (where calcium is stored) in order to release calcium into the blood.

If this was to happen often you can see how easily our bones would weaken over time, resulting in osteoporosis.

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Where do you get calcium from in your diet?

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A Review: Nairns Mixed Berries Oat Biscuits

I think one of the tricks to maintaining a healthy diet is to plan well for treats and snacks.

There are always going to be times when we crave something sweet and delicious. Life would be pretty boring if we didn’t indulge now and then, right?

I recently tried out these Nairn’s oat biscuits with mixed berries.

I’ve been eating 2 or 3 either after dinner whilst I’m snuggled up on the sofa or around 11am on particularly busy days if I feel like I need something extra to hold me over until lunch. Not every day, just 2 or 3 times a week.

At just £1.12 for a box of 20 biscuits it works out super cheap.

They are split into 4 packs of 5 biscuits which the box says is great for taking with you ‘on the go’.

Great idea to split them but it doesn’t make sense to split them into packs of 5. I reckon most people would only eat 2 or 3 at a time.

I don’t eat a lot of grains but nonetheless I’m a pretty big fan of oats!

Yes, oats are high in soluble fibre and packed full of slow energy release carbohydrates.

BUT (perhaps because there is quite a bit of sugar in each of these biscuits) I can see how two biscuits could turn into three or maybe four. In fact, There is every chance that a whole box could be eaten. In. One. Sitting. Oops!

So, yes they are VERY tasty! And if you have good discipline over your eating habits then I think they make a perfect snack or dessert option.

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Some interesting info from the company web site about Palm Fruit Oil:

The palm fruit oil we use in our oatcakes is a natural oil. It is non hydrogenated source of fat which is free of detrimental trans-fatty acids.  Palm oil is also cholesterol free, has good digestibility properties and contains a high level of natural anti-oxidants (vitamin E).  Palm fruit oil is often viewed as a ‘bad’ oil because it is generally confused with palm kernel oil.

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I don’t count calories any more but it’s interesting to know that if I snack on two of these biscuits (43 calories per biscuit) it’s less than 100 calories.

Yum!

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What are your favourite snacks?

What are your favourite sweet treats?

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Sweet Potato Wedges Rock My World

Oh, how I love sweet potatoes.

I made that pretty clear in one of my first posts.

After several trials I’ve perfected how I like to eat them. So, I’d like to show you!

Use one sweet potato per person. Remember that sweet potatoes are included in the Dirty Dozen so buy organic if you can; otherwise be sure to scrub well to remove pesticide residue (yuck!).

Using a really sharp knife cut horizontally so that you are left with several fairly thin slices.

The slices from the middle of the potato will be pretty big so I sometimes like to slice them in half – makes a nice half moon shape 🙂

Next, I place the batch in an oven dish. I drizzle cold pressed extra virgin olive oil over and stir to ensure that the oil covers each side of every potato.

You don’t need a massive amount of oil – less than you initially think would be required to coat all sides – so go steady.

Another alternative you might like to try is coconut oil, which has numerous health benefits.

Place in a pre-heated oven (medium heat – I use 200C) for approximately 30 minutes.

Some ovens are more efficient than others so you’ll need to work out what works best for you.

I heart this dish.

I really, really heart this dish.

Why do I love these so much?

It feels like a ‘treat’ when I eat them. They fill me up and leave me satisfied.

As well as tasting so good, sweet potatoes are a nutrient dense food, packed full of the good stuff – vitamin A, C and B6, manganese, iron, copper, potassium and dietary fibre.

For another fun way to eat vegetables check out last week’s recipe: Chinese Aubergine & Mange Tout.

Today I attended a very interesting seminar with Patrick Holford, a leading UK nutritionist and health expert. I’ll be sharing some amazing insights over the coming week on the secrets of 100% healthy people so be sure to check back. Now would be a good time to add projectlivewell.com to your Google Reader.

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How often do you eat sweet potatoes?

Which foods rock your world?

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When Should You Buy Organic?

When I posted my recent grocery shop I explained that not all items were organic. In fact, on that occasion, only a couple of the items that I bought were organic.

There was an interesting discussion in the comments section of that post about when to buy organic.

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There are two very simple reasons why I don’t always buy organic fruit and veg:

1. Financial – organic produce is nearly always more expensive. Depending on what bills I’m faced with that month I may have less in the budget for produce.
2. Convenience – it is far more convenient to buy the non-organic produce that is sold in the supermarket less than half a mile from my home. In my local area I still don’t have many options for organic fruit and veg. Having said that, the supermarkets are expanding their organic ranges all the time – in the future I hope to see an organic option for all my favourite fresh foods.

I’m sure there are a lot of us who are not able to buy organic all of the time. It doesn’t make us any less serious about healthy living and clean eating!

Life is all about balance. Balancing the desire to eat ‘perfectly’ with the need for convenience (and budget control) is just another one of life’s challenges. I hope the following information will help you make the best decisions for you and your family.

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The Dirty Dozen:

These are the 12 foods associated with the highest amount of pesticide use. Buy organic if you can!

1. Apple
2. Peach
3. Celery
4. Bell Pepper
5. Cherries
6. Strawberries
7. Grapes
8. Pear
9. Nectarine
10. Kale
11. Leafy Greens
12. Carrots

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According to the Environmental Working Group (EWG), we can reduce our pesticide exposure by 80% by avoiding the dirty dozen and eating the clean 15 instead.

The clean 15:

These fruit and vegetables are the least likely to have pesticide residue.

1. Avocado
2. Mango
3. Kiwi
4. Cabbage
5. Melon
6. Aubergine (Eggplant)
7. Sweet Potato
8. Tomatoes
9. Onion
10. Sweet Corn
11. Asparagus
12. Peas
13. Pineapple
14. Papaya
15. Broccoli

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What are your views on buying organic?

Does anything on these lists surprise you?

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10 Reasons To Start Running

It was great to hear so many of you were interested in the Nakd raw vegan snack bars I talked about yesterday. There will be plenty more reviews to come in the future.

Today, I thought it would be useful for anyone just starting out running, or thinking of starting, to review the reasons for doing it. We can muster up greater motivation for a goal if we regularly remind ourselves of why it’s such a worthwhile goal!

I always loved running… it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. – Jesse Owens

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On January 1st 2010 I pledged to become a runner. Check out my upcoming races in the sidebar.

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So, why become a runner?

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1. Improved posture: I’ve suffered from terrible posture caused by years of sitting at a desk. I’ve noticed a massive improvement in just three weeks of running. All the muscles in my back are strengthening!
2. Psychological benefits: An explanation of the psychological benefits of running deserves a whole post of it’s own, but in brief – running makes me feel free. Sometimes, when I run I zone out and escape the pressures of the day. Other times, my thought processes become clearer, allowing me the space to problem solve. Running makes me feel accomplished and confident!
3. Weight loss or maintenance: Running is the most efficient exercise for burning calories so if you’d like to drop a few pounds running will help you achieve your goal in the quickest time.
4. Increased energy levels: Once you get into the swing of running, after the initial few weeks of pain and torture, you’ll find you have tons more energy after a run. Run first thing in the morning and I guarantee you’ll have a much more productive day.
5. Strong bones: Running can help build and maintain bone density and starting this early on in life can prevent osteoporosis!
6. Reduce and prevent cellulite: Most women are prone to cellulite, whether or not they are slim. It’s just one of those things we have to deal with, alongside child birth and PMT. Running has to be one of the best ways to prevent cellulite – the increased blood flow works wonders, as well as toning the thighs and bum.
7. Better immunity: Studies have shown that regular moderate exercise such as running makes our white blood cells (responsible for immunity) better able to fight off bacteria. Including running into your overall health plan is likely to make you less susceptible to colds and other nasty bugs!
8. Great skin: The boost in circulation that running provides means that oxygen and nutrients are delivered to the skin more effectively. Keep up your running for 3-4 weeks and I bet your skin is clear and glowing. Looks good, right?
9. Better sleep: Hundreds of studies have shown that regular cardiovascular exercise, running being a perfect example of this, leads to improved sleep. Usually, you will fall asleep more quickly and sleep more deeply. Fit runners spend 18% longer in deep sleep and it is in this sleep cycle that important processes like cell growth and repair occurs.
10. Social connections: Running is a great way to meet new people and make long-lasting friendships. There are running clubs all over the world, wherever you are!

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Why do YOU run?

What benefits have you experienced?.

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Patience combined with persistence is a great combination for success in running – Craig Beesley

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A Review: Nakd Raw Vegan Snack Bars

I recently came across these 30g 100 calorie snack bars by Nakd at my local Waitrose.

They come in a pack of 5 for £2.49.

I’m always on the look out for healthy snack bars because they are so convenient when on the go.

These are vegan and contain only natural ingredients: dates, oats, raisins, peanuts, apple juice, raspberries, almonds, walnuts and strawberries. I just wish they were gluten free!

Nakd bars are marketed as RAW, uncooked and cold-pressed so they should appeal to raw foodists or people like me who simply want to eat raw where possible.

I love the fact that they are small (30g) and only 100 calories – the size is perfect for a snack rather than a meal replacement. I’ve been enjoying them mid morning, around 11am. According to Nakd, one bar is equal to one fruit portion. I usually have fruit for breakfast so it’s nice to consume even more fruit early on in the day.

Nutritionally they stack up well, although with only 2g of protein they don’t give you that satisfying ‘full’ feeling – I see them more like a sweet treat. As someone who avoids sugar like the plague (aside from that which occurs naturally in fruit) I appreciate these a few times each week.

And now for the taste test.

I found these truly delicious – sweet and fruity. The texture is perfect!

I’ll be buying them again and highly recommend that you try them.

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What is your favourite snack bar?

Do you prefer a snack bar to be high in protein?

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Protein Shakes by David Kirsch

After my recent post about cow’s milk you might be surprised to learn that I’m still drinking protein shakes which contain milk – just until I run out.

Once I’ve finished my current stash I’ll look into ‘cleaner’ options.

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I try hard to only eat natural, whole foods. Protein shakes, probably  twice a week, are basically the only exception to this. I just like ’em. Especially after a work out. Plus, like everyone, I can be lazy and there’s no easier meal than chucking water and powder into the blender!

What protein shakes do you guys use?

I’ve been using David Kirsch’s Sound Mind Sound Body Chocolate Flavour Meal Replacement for years. I only have four packets left.

It’s hard to get hold of in the UK and super expensive – I’m not sure if I could ever justify the price again (£48 for a box of 30 sachets).

This one does taste great and I appreciate that it has no added sugar, no added fat and no aspartame.

Ingredients:

• Protein blend (whey protein concentrate, whey, L-glutamine, L-isoleucine, L-leucine and L-valine)
• Flaxseed concentrate (organic, omega 3-rich, defatted)
• Cocoa
• Medium chain triglycerides
• Natural flavours
• Gum blend
• Silica
• Salt
• Sucralose
• Contains milk and soy

Clearly, there are a couple of ‘suspect’ ingredients. Having said that, this protein powder does measure up better than most on the market.

Low carb, low fat, 25 grams of protein, 5 grams fibre and only 190 calories.

What I like about this shake is that it really does curb hunger cravings. It leaves me feeling satisfied and can keep me going for hours.

Gena of Choosing Raw recently wrote a relevant post worth checking out: The Low-Down on Vegan Protein Powders.

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I’d love to hear what protein powder you use?

Any recommendations?

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You've Got to Find What You Love

Over a year ago I came across the Stanford Commencement (2005) speech by Steve Jobs (CEO of Apple and Pixar).

The video had a profound effect on my life and I often watch it when I need inspiration.

{ You can watch the You Tube video at the bottom of this post }

The thing he said that inspired me the most was:

You’ve got to find what you love. And that is as true for your work as it is for your lovers…the only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. As with all matters of the heart, you’ll know when you find it.

 

When we feel frustrated and down on life, it is our soul’s way of telling us we need to make a change. That change might be where we live, our relationships with friends and partners, or our job.

Since listening to Steve Jobs I often find my self repeating his words in my head – you’ve got to find what you love; keep looking, don’t settle. It has inspired me to explore life and to open my eyes to the opportunities that lie out there for all of us.

I loved the message so much I bought this Live What You Love print, which hangs in the hallway of my apartment to act as a daily reminder.

 

 

Too often people exist, rather than live. We stay stuck in a life that is unfulifilling through fear of change or fear of failure. Sometimes we find it hard to put ourselves ‘out there’.

I experienced a quarter-life crisis (who knew there was such a thing?!) when I graduated university and entered the adult world. I have struggled to find what I love.

I still have not found it – IT is not yet here, tangible in my life.

I do believe, however, that the current direction I am taking is the right one and that through hard work and persistance I will achieve satisfaction with my personal and professional life.

Throughout this struggle I have known with every part of my being that I will not and cannot settle. I will keep looking until I find it.

It has become clear that with every failure there is an important lesson learnt and that it is really only through great risk that you will experience such wonderful rewards.

We gain enlightenment and spiritual maturity by removing FEAR from life. Replace it with LOVE – love for ourselves, love for others, and love for a life that, although littered with seemingly endless challenges, is meaningful if we choose it to be so.

 

Enjoy!

I’ll be posting a collection of my most inspirational you tube videos shortly.

Have you found what you love to do? How did you find it? Or are you still looking?

5 Healthy Winter Comfort Foods

Here in England, we’re experiencing the most severe winter for 30 years. Temperatures reached -22 (celcius) in some areas last night, which is as cold as the South Pole!

Arctic temperatures call for comfort food. This doesn’t have to be stodgy and fattening – instead it can be light and nutritious.

1. For me, nothing beats sweet potato fries.

Flavourful and full of nutrients – this is the ultimate comfort food.

Sweet potatoes are an excellent source of vitamin A, C and B6, manganese, iron, copper, potassium and dietary fibre. Also – a powerful antoxidant. Those of you who watch calories will be pleased to learn that the average sweet potato contains less than 100 calories.

I chop them into thick slices, place in a ceramic dish and drizzle a small amount of olive oil (or coconut oil) over. Be sure to stir so that all sides benefit from the oil. Bake in the oven for approximately 25 minutes.

2. Hearty Soup

Oh, how I love a hearty, homemade soup in the winter.

3. Warm chopped tomatoes with roasted (or stir-fry) vegetables: 

Celery, carrot, pepper, courgette, aubergine, onions…whatever you like! 

What I love about this is that it’s a perfect go-to winter meal when it’s too cold to visit the shops. Just throw together whatever veg you already have in.

I usually team this with white fish but it can certainly be eaten alone or paired with pretty much anything – meat, quinoa, rice, wholewheat pasta.

4. Omelette:

I always look forward to a super charged (loaded with veg) omelette and typically eat this once per week throughout winter.

Eggs are often regarded as a ‘perfect’ food – packed with nutrients and an excellent source of protein. They contain all essential amino acids.

The omelette also provides the perfect opportunity to consume more veggies – as veg is almost hidden this is usually a hit with kids!

5. Baked Apple

In need of a sweet treat to get you though those cold winter evenings?

This was always a family favourite in my home growing up.

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What are your favourite winter comfort foods?