A Low-down on Flavonoids

I like to back up my copious tea and coffee guzzling ways with the cold-hard facts that prove I'm not merely addicted to caffeine - I'm just getting my daily quota of Flavonoids, doncha know? Not addicted in the slightest. Ahem.

So what are Flavonoids, exactly? You might've heard the word being flung around before, perhaps mistaking it for some kind of gum of sort (it does sound like chewing gum, no?). Flavonoids are actually the substances found in virtually all plants; there are around 6,000 varieties, all responsible for many of our plant's beautifully vibrant pigments.

There are plenty of variants, which makes the chemistry of flavonoids pretty complex. They can be separated by groups, including flavonols, dihydroflavonols, flavones, isoflavones, flavanones, anthocyanins, and anthocyanidins. Within each of these groups fall hundreds, and sometimes thousands of different flavonoids.

Well-known flavonols include quercetin, rutin, and hesperidin, while well-known flavones include apigenin and luteolin. Flavonoids may also be named directly after the unique plant that contains them. But if you're anything like me, then all of these wordy words are probably getting the better of you - really, you just wanna know why these flavonoids are good for you and what foods you can source them from.

Virtually all fruits, vegetables, herbs and spices contain flavonoids. Generally speaking, the more colourful components of the food - like the skin - contain the highest concentration of flavonoids. One exception is the white pulp inside oranges - unlike the Vitamin C drenched segments, the orange's flavonoids are found in the white pulpy portion inside the skin and surrounding the sections - a reason why you should've always listened to your Mum telling you to eat the 'pith' (I never did). Green tea has probably the strongest amount of flavonoids, components called catechins that may reach 1,000 mg (or 1g) per cup! These flavonoids, sourced from the Camellia sinensis plant, are also abundantly present in the traditional 'black' breakfast tea - score!

Most flavonoids function in the human body as antioxidants - in the oriental countries, they are even seen as a medicinal substance, and rightly so. Ultimately, they work to protect the body, helping to neutralize overly reactive oxygen-containing molecules and prevent them from damaging parts of cells. They support the regulation of Vitamin C, a vitamin essential in fighting off colds and flu, thus supporting the immune system immensely.

Prevention of excessive inflammation appears to be another key role played by many different chemical categories of flavonoids, as well as disrupting the function of microorganisms like viruses or bacteria - again, basically the best natural source of antibiotics known to man. They promote healthy arteries, as well as helping to fight the ageing process (again enacted by the prevention and repair of cellular damage).

More sources of flavonoids include apples, apricots, blueberries, pears, raspberries, strawberries, black beans, cabbage, onions, parsley, pinto beans, and tomatoes. All the more reason to stop snacking on processed foods, and instead feeding your body with all of the stuff that it really craves - and which mostly tastes awesome, too. You simply cannot deny the power of these Flavonoids, there's no stopping them!

Um...so is it time for a tea yet? Yeaaah why the heck not! Refilling my Kate mug like nobodies business today - with no shame whatsoever. Question is, will I ever be able to forgo my teaspoon of sugar? Debatable.

How many tea's do you drink a day? I think I'm easily onto 4 per day - a combination of the onset of home life, plus dealing with the harsh, cold onslaught of winter (and snow). Well, that's my excuse, at least.

Hints from Graze

My thrifty ways do sometimes come to good use. This month, they were utilised to nab 4 free health-food boxes from Graze, the company that sends a box of 4 mini-packaged nibbles right to your doorstep (without even the need to open the door to the postman - because I know you must hate it as much as I do - as the boxes fit just perfectly through the letterbox).

At £3.79 a box, they are slightly over-priced in my (not so) humble opinion. However, I love the company's mission - i.e. to get the nation eating snacks that are healthy and nutritious, as opposed to crisps, sugar-loaded cereal bars and all of the junk along those lines. I'm all for that healthy snacking shit.

Which is why I propose the mission for people to start doing exactly what Graze does, just the cheaper way (it's not my intention to run them out of business or anything, honest!) - buying seeds, nuts, and whatever else you can find in Holland and Barratts (or wherever else you like to buy your health foods - and I sure hope that's not Poundland, btw), buying a set of miniature plastic food containers to fill up and take with you to work/out-and-about/wherever else you go gallivanting on your daily adventures. Makes sense, non?

A few faves that Graze have sent include 'Rock the Caspah' - a glorious mix of chopped dates, pumpkin seeds and walnuts, plus 'keen bean' - a savoury concoction of redskin peanuts, edamame beans and chilli broad beans. Amazing stuff. I love how they send all of the nutritional information within the little Graze note, too! Such great packaging and design: Graze, if I could afford you, I would have you every week :(. Alas, I'll have to make do with the freebies for the time-being.

Do you get Graze boxes? What have been your favourite snack-packs? The last of my 4 free boxes comes tomorrow - and I can't wait to see what's inside! Is that sad? Thought so.

A Decadent Take

Whenever I'm feeling slightly down in the dumps (or on my period - usually the two inevitably correspond), I like to perk myself up by treating myself to something decadent in Tesco. Today, this came in the form of 90% cocoa by Lindt (yes, yes - I know. Swoon).

I've been meaning to check out the chocolate aisle for a while, just to see what exactly is available in terms of pure, dark chocolate. The answer being: not a lot. This bar was the highest percentage on offer, and there were a few other brand alternatives that fitted in the 70-80% cocoa category.

Alas, this was the best option for me: the cleanest edible chocolate available in the entire stock of Tesco. I had a nibble as soon as I got home; the taste automatically clarified that I'd made the best decision by purchasing this wholly luxurious treat. (however, I must note: just found this 99% cocoa version also by Lindt on Amazon!)

And of course - you know what's up. The pictures say it all, really. My immediate response was to grate half a square onto my classic concoction of cottage cheese, yoghurt and blueberries (which I can confirm upped the taste-factor by tenfold). Amazing!

If you're looking for a great tasting dark chocolate bar as a stand-by for those pesky chocolate/sweet cravings, I'd definitely recommend you go for Lindt. Just one square is enough in terms of satisfying an unruly sweet tooth (one square being just 54 calories, 0.7g sugar, fat...); unlike some dark chocolate, it's not bitter, and has underlying hints of vanilla making for a slightly creamy and enriching taste. It's also affordable at less than £2 per 100g bar.

Cocoa, like tea, is full of powerful antioxidants called flavonoids, which appear to have positive cardiovascular effects, strengthen the immune system, lead to lower cholesterol/blood pressure and improve the function of blood vessels. Cocoa is also a great source of magnesium (a fundamental mineral that 80% of us lack), providing 327mg per 100g (that's 82% of your daily value,so one little square is 8.2% - almost as much as spinach in mg per gram!). Insane, huh?

Not to mention it's low GI quality - it's deceivingly low sugar content means that just a little is enough to hit the spot, keeping your blood sugars level (much unlike any other addictive chocolate varieties! How many times have you attempted and failed to NOT to finish a bar of Galaxy in one sitting?! I digress).

Happy eating for a happy Sunday! ♥

What Not To Eat Pre-Workout

High-fibre fruit such as these can actually impede your work-out session. Be warned!

Recently I posted about how my runs are often ruined by my ever-frequent stomach aches, something that really works against my overall running performance - the probable cause of which I've put down to my pre-exercise food intake.

While I've had an inkling of the source of this problem, my downfall lies within my incapabilities to control my diet prior to exercising/running (and the fact I never tend to plan a work-out session in the first place - it's more of a spontaneous decision, if anything). I tend to eat what I want, when I want - a sure fire way to destroy any decent work-out session!

Something that I had previously wondered about was the effect of fibre on exercise, because I'm often grazing on fibrous foods (grapes and fruit especially). Turns out that fibre can actually massively impede your workout efforts due to their resulting gas and/or bloating effects.

Stella Metsovas, a clinical nutritionist and diet expert in LA, suggests limited the amount of fibre you consume 2 hours before and after exercising. She also says, "Stay away from fiber supplements, bran, and high-fiber breads and opt for a mixture of protein and carbohydrates instead right before your workout."

For the same reason, beans are also a no-go area. And when you think about it, it does make a lot of sense; fibre is an indigestible substance that can lie heavily in the digestive tract when eaten in large amounts. Protein-loaded food including eggs and cottage cheese (and meat, of course) needs to be avoided as well for the same reason - their protein content stays in the stomach and takes a lot longer than 2 hours to digest. Similarly, high-fat choices including buttery baked goods are not a great choice pre-workout.

Your sugar and salt intake is also an effector when it comes to exercising. Whilst sugar does indeed work in providing that necessary spike in energy, it's best to stay away from artificial sweeteners (sugary 'energy' drinks included) and to choose natural sugars instead, as found in carb-based foods. Salt, meanwhile, can cause havoc with the delicate fluid-balance within the human body, so it's definitely equally in your benefit to stay away from salty crisps or nuts before a work-out session.

In summary, to make sure your workout isn't deterred by bad food choices, I'd recommend steering yourself away from all of those foods loaded with excessive amounts of sugar, salt, fibre, protein, and fat, and instead stick to a simple carb:protein ratio of 1:1. I'll definitely be passing on the grapes when it comes to my next running session - let's hope the outcome is worth it!

Making a Meal of it

I've been going a tad crazy on the competition front recently - probably something to do with this dire economic sitch and lagging job opportunities, plus a whopping zero shifts for me this week (downfalls of being a casual worker - no guaranteed or regular income!). So might as well make use of every possible opportunity for free stuff/money, right?

The Gym Group have a competition on at the moment where you submit pics of your culinery delights in the hope of winning a 12-month gym membership for you and a friend - not too shabby a prize, then! The downfall is that you need to get votes on your pictures, and the one with the most votes per week gets entered into the draw (4 weeks worth of competing). Needless to say, mine is currently on a whopping zero votes. Yay me...

So what did I submit a picture of? Well, you might've guessed it already - only my ultimate go-to snack of choice, being the concoction of cottage cheese with yoghurt and blueberries. Yum - Okay, so it's not the most adventurous of recipes (and it does get a fair few strange reactions) but it is one of my faves, so I just had to submit!




Will you enter the Gym Group's competition, or are you not much of a competition bunny? What do you think you'd pick as your entry? Good luck to everyone! x

#RunnersProblems

I find that running is the kind of exercise that just oh-so-inevitably succumbs to problems of every kind. I think every runner can resonate with me on this one (though whether others get as irritated as I do by such issues is another discussion. I guess I'm just a really grumpy runner). It's true - running can either bring out the best or the worst in me, though as a general rule of thumb I do tend to end every run on a high (granted, usually because it's finally over). Either way, here is my list of Top 10 Runners Problems!

#RunnersProblems

1: Ill-fitting earphones that JUST KEEP FALLING OUT of your ears (this is the first on the list for a bloody good reason)

2: Clothing that refuses to co-operate and that you have to keep tugging back in place. Cue too-short jackets with elasticated waistbands and wedgy-inducing leggings (I do not own a pair of the latter, but I can imagine they also feature highly on the top list of most annoying running clothing)

3: Putting your iPod on shuffle, only to have to skip every other song because shuffle just INSISTS that Adele is the most suitable person to listen to (no offence to Adele's music, but it's not exactly the type of get-up-and-go music that is required for a decent run)

4: Losing the sensation in your extremities, thus making it highly uncomfortable to run and just making you wish you were back in your central-heated house already. Damn you, circulation

5: This one goes out to all of those who prefer running in the countryside as opposed to the mean streetz - fearing for your life every time you have to cross a herd of cows/bulls and having to stop your run just to walk past them (they're less likely to attack if you're just casually perusing past and not breathing heavily or sweating profusely...right?)

6: Relates to Problem 4 - coming into a warm, cosy house after your run only to be greeted by a horrific tingling/burning sensation in your hands/feet, as a result of the extreme change of temperature. Again: I really hate you, circulation

7: TRUCK/VAN BEEPERS. Every. Single. Time. Whoever does this, please stop, because you truly suck

8: Forgetting to check the time before leaving, and not wearing a watch, thus having no knowledge on how well or how shit you've done...though sometimes I guess it's the best option to be none-the-wiser. Only applies to the uncommitted runner, because I'm sure every 'proper' runner owns a decent timer watch/the iPod Fuel band that I oh-so crave

9: Feeling completely fine in terms of your breathing/strength/general ability to run, except for the killer stomach ache/stitch/sicky feeling that made an appearance 5 minutes in. I often suffer with a poorly stomach during my runs, which just makes it physically impossible to continue :( Something to do with my bowels, I think (probably didn't need to mention that one...)

10: Having to stop and re-lace your trainers, because you're a right plank and didn't do them up properly in the first place. The double knot is vital!


So there you have it. Some silly yet massively annoying factors that can shatter any possibility of a decent run, a post inspired by my run yesterday, whereby I was inundated by problem after problem (many of which I've listed - 1, 2, 3, 4, 6, 8 and 9, to be precise!). Do you have anything else you could add to my list of running woes? Get involved! It's fun to be an irrationally grumpy runner, honest ;).

2013 Resolutions

Not sure if it's just me, but 2013 feels like the year that will ring in some profound life changes, though whether that be for good or bad is another question (fingers crossed for the former). While I've never made any concrete 'new year's resolutions' before, 2013 seems like a good enough time to start, despite my reluctance to do so (after all, new year's resolutions are fundamentally set to fail, are they not?!).

Truth be told, I'm not really happy with where I am in my life at the moment, and increasingly feel like I've lost myself amongst the somewhat stressful happenings of 2012 - which is all the more reason to set myself a written list of objectives that will hopefully give me that bit of 'get-up-and-go' that I currently lack. So, without further ado!
+ Make use of a proper diary and get more organised!
+ Discover new types of food and cuisine, become more experimental in the kitchen
+ Find some kind of new past-time, project, or hobby, whether it be something creative or even a new exercise class
+ Make time for myself (but always make good use of free time, and make everyday count!)
+ Continue to follow a healthy diet/exercise regime - push myself to improve ('train insane or remain the same')
+ Take part in another 10k, or possibly a half-marathon! Train well!
+ Continue to pursue blogging and health/fitness writing, post/write regularly
+ Get work experience (or something more) in the health writing field (potentially a women's health magazine)
+ Don't be afraid of changes or challenges - approach everything with as much confidence as you can muster!
+ Read more often, plus make better use of my camera - pursue photographic opportunities that come about
+ Be a better friend, daughter, girlfriend, sister, and colleague - take into account the other person's feelings always, and don't take those closest to you for granted
+ Links to the previous - stay better connected with friends/family and communicate with them more often (preferably face-to-face!)

So ultimately quite a mix between the personal, the generic and the functional in terms of resolutions...What are your New Year's Resolutions? Can you resonate with any of those in my list? Anyway, a big Happy New Year to everyone reading, I wish you all the best for a fresh year of new beginnings and flourishing health! :)

Fashionably Fit

From shorts clockwise: Run Performance Shorts | Run Performance Tank | Seamless Bra | Chunky Beanie | Downs Vest | Pop Pilates DVD | Nike Hoody | Nike+ Fuelband

At present, my 'exercise clothing' drawer is somewhat lacklustre in terms of its overall vibrancy and trendiness. Indeed, it's thoroughly dependant on the functional aspect of fitness clothing than the fashionable, which perhaps is one of many downfalls in my exercise scheme.

By that, all I really mean is that I want new sport clothes. No beating about the bush! Fitness and fashion should naturally be interlinked - if us women have gorgeous sportswear to sweat our guts out in, of course it's going to make us want to wear it more often (and thus work out more)! Call us superficial, but clothing offers us that extra incentive to move our lazy-selves more.

Which leads me on to describe my night of passion - just involving myself and internet shopping, obviously. After traipsing online for the hunt of my fashionably-fit picks, I found a few lustful items that I thought I'd share.

My winter workout-wear is almost non-existent; in fact, it consists of one 5-year-old Adventureworks fleece and one full-length and ill-fitting pair of running leggings. Which is why the Adidas downs waistcoat is just screaming for my attention (along with that oh-so slouchy looking Nike hoodie, plus the Adidas beanie. Mine, please!?).

I'm also a big fan of the Stella McCartney range created for Adidas, and this structured performance vest would sit very nicely amongst my old drawer full'o tat, yes it would. The zesty orange shorts are also in the range, and contrasts against an otherwise sombre colour palette. After all, every exercise outfit should incorporate a splash of vivid colour for added vivacity!

The non-clothing item of choice goes to Cassey's new exercise DVD, which I of course cannot wait to get my frozen mitts on, plus the ubiquitous Nike+ Fuelband! Has anyone else bought a Nike+ band yet? What are your thoughts on it? Hope you're enjoying your Sunday, whether it be full of rest and food (like mine has doubtlessly been so far), or otherwise. :) ♥

Get lazy girl fit

So while everyone soldiers on with the usual post-Christmas, sugar-overload induced jitters, I thought I'd take upon a different approach, encouraged by an ever 'lazy-girl' perspective that is equally ingenious and cunning...and not just plain lazy.

Basic fact is, there are loads of secret ways to burn more calories and fat than you might think. Now is the time to make the most of them, the lazy-girl way.



Tip 1: Invest in Heels.
A tip solely for the fairer sex; we are blessed with the honour of being able to wear heels - so why not swap your flats for heels more often? I received this gorgeous pair of boots for Christmas and promptly took them on their first outing, eager to stomp around in heeled boots as I've never actually owned a pair before! Quel l'horreur (or however it's spelt), I know. Wearing heels works out your leg muscles to a much greater extent, particularly the calves, meaning that heels are an essential component for lazygirl leg toning.

Tip 2: Straighten Up.
Good posture helps to create the illusion of 'long n lean', as well as strengthening your stomach muscles in the meantime. Try to pull in the stomach as much as possibly when standing (or sitting), or - alternatively - tensing your glutes wherever possible. If you have a desk job, do some sneaky knee lifts every now and again. These simple strengthening exercising can really be done at any time of the day, whenever/wherever (just save the crazy moves for times of non-public display).

Tip 3: Drink More Water.
Need I say more?

Tip 4: Eat Regularly. (and never skip breakfast!)
For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings. So it makes sense to eat little and often, all the while reducing that dreadful sluggish feeling that comes as a drawback of larger meals.

Tip 5: Get Some Zzz.
Sleep more: probably the best tip of all! People who are sleep deprived tend to have a slower metabolism, so it's important to get between seven to nine hours a night for optimum health.

Foodie Obsessions of 2012

2012 saw me losing a whole unexpected lot of weight, yet making sense of a more mature tasting palette which introduced certain kinds of food that I'd have previously strayed away from. To commemorate my favourite foodie discoveries/loves of the past year, here they are as a pictorial summary of tastiness.


An inevitable first choice - my breakfast for the past year, give or take a few days...the ultimate obsession.

A discovery from Vilnius, Lithuania - Saltibarscaiai soup with a side of roast potatoes. Looks weird, but tastes incredible!

My boyfriend's grandma's cottage cheese pancakes, which we tried (and failed) to recreate back in England. Nevertheless, this was compensated by copious amounts of cottage cheese consumed in its raw form, mixed with yoghurt and/or fresh/dried fruit.

Fish in all shapes and forms - favourites including salmon, haddock, prawns and scallops. Though tuna still can only be consumed in moderation...

Manuka honey - a late bloomer in the year, and an acquired taste - goes down wonderfully in a camomile tea with fresh lemon juice (not to sound incredibly upper-middle class or anything!)

Soup as a go-to, fill-me-up meal. Best made thick with ingredients, including potatoes and meat. Absolutely no watery soup allowed!

2012, aka the year I became ever so slightly addicted to coffee - and finally ended my aversion for overpriced takeaway coffees a la Starbucks (am I able to walk past a Starbucks without ordering a hazelnut latte? Unlikely).

Finally acquiring the taste for beer (albeit Lithuanian beer). Aloe vera juice can be seen in the blurry background - another liquid treat that's impossible to find in England. WHY!?

A love affair with homemade juice, particularly carrot mixed with a bit of pumpkin and apple. 100% goodness in a glass.

So there we have it. 2012 has been a pretty good year food-wise; 2013, you got some competition! Apologies for having to repeat photographs from previous blog posts! What were your culinary highlights of 2012?! ♥