First Triathlon, and My Thoughts During It (mainly *$!%&*@*)

Five years ago, not long after my youngest was born, I sat in the cafe at Virgin gym in Kingston chatting to one of the personal trainers about coming along to their Triathlon Club. But with three young kids, and later on two jobs, there was no way I could ever commit to the training.

One year ago, my circumstances changed massively. A move to my home town of Bangor, Northern Ireland in July 2016, somehow gave me the drive to focus on this ambition that had only grown since that initial conversation. I bought a road bike in August, and in September a turbo trainer was delivered to my door (a surprise present from my awesome sister!). This made it possible for me train on the bike every morning at 5am before the kids woke up. Running and swimming were fitted in around the school drop offs/pick ups and work, with longer weekend sessions made possible by my Mum and Dad (and their never ending patience with me and my looney 3!).

June 2017: I had no excuse for not entering the Peninsula Sprint Triathlon. Especially as it was from beach at the end of my road. My sis flew over to look after the children – thank you, and thank you for having them the night before so I could get my ‘race head’ on.

Here is an account of some of the things that were going through my head during the race. It is a VERY cleaned up version. If you can imagine in real life, every other word was very sweary. Very, very sweary.

 

The 750m Sea Swim “Booooof, aiooooo, elbow in my face…..I’m seeing stars! I’m fine, keep going, no problem.

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I’m in there somewhere, mainly getting cracked on the head. Nutters.

Mmmmm, I can’t move my jaw, it hurts. Keep going you’re fine. All part of the experience! Just try not to get kicked in the head……that could be worse. What are all these people doing here??? Move out of my way! Not far now. Where’s the next buoy. Yellow, yellow, yellow, look for the yellow buoy. Over there, FFS it’s that way!”

Transition 1: Exiting the water to get on the bike. “Wwwwaooooo, the world is spinning. Waaaaooooo, don’t fall over. Smile at my 3 little people. High five, Mummy’s

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Why is the world spinning??

feeling great, amazing!!! Waaoooo………focus, don’t fall over. Ok, you’ve got this! Oh jeez, I should be running to the bike!……..pick up your legs…….one two three four five six seven eight. Bike. Where’s my bike? Here you are! Ok, legs out of wetsuit. Why is everything still spinning…….find something to hold on to. You know how to peel a wetsuit off, you’ve done this a million times! Ok bike shoes on, good well done. I really shouldn’t be cycling in this state, I feel like I’m totally drunk. It will be fine. Helmet and glasses on. Run with the bike to the line, don’t slip over…….. clip shoes in, don’t fall off, for goodness sake don’t fall off!!!! High five Me, you didn’t fall off! Ahhhh my lovely bike and a smooth road. Sea swims are for nutters.

The 20 km Cycle: This is funnnnnnnn, hey there are police holding up the cars! Thank you! I love you!!! Oh s***, that guy’s come off his bike. He’s lying on the road. What am I doing?!!! Why am I here? Never mind, I sure he’ll be fine. This is fun again! Legs are feeling good, I’m catching that bike in front. What do I do?? Seems a bit rude to overtake. **** it, I’m going to it anyway. Next!!  Oh there’s a girl to over take, BOOOOOM, go legs……..is it a girl? Top half looks like a bloke………….suspiciously smooth legs though. It’s a bloke! Ha ha, lovely hair free legs, must get some tips, tee heee!

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Get off the bike and don’t fall over!

Marshalls in your yellow vests. I love you, you make me so happy when you clap and say I’m doing really well. I think we should be best friends, you are soooo lovely. You tell me I can do this and it’s not far now. Thank you!! They said it’s not far now! Hang on, that was 2 minutes ago, I’m still not at the end of the bike leg……you lied to me!! Waaaaaaaah! I’m dying here! Waaaaaaah!

 

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Transition 2 – the bike falls off the rack.

Transition 2: Bike to 5 km run: Yellow line!! Off the bike, run to the bike rack. DO NOT skite on your arse in these slippy shoes. Bike in to rack. Yikes!! How do I hook the bike on to the rack. Focus concentrate, quickly QUICKLY, you’ve rehersed this. There we go back of saddle over the bar. Nooooo!! *$!*!% The bike’s fallen off and taken the next one with it! I’m going to pass out, my eyes are all weird and my hands won’t work because. I’ve spent 37 minutes gripping the handle bars for dear life! Ok, focus. Front of saddle on the bar. Fix the other bike. Good, well done, you’ve got this. Shoe change, work hands work!! Mouth swill of Lucozade. Ha ha! The advantages of being a sports dietitan and knowing the carb mouth swill secret! Don’t swallow any, you know it will make you want to puke. Swill it around, spit it out. Ok where can a spit this gob full out. S***, there’s a photographer…………I can’t spit out now, that would be so disgusting to have that on camera! Abandon nutrition strategy! Swallow the Lucozade. Hope I don’t vom. Jesus my legs.

Final stretch of the 5km run to the finish. “Nearly done, just a few steps on the beach then

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Nearly there. Don’t puke!

through the finish line. Hang on a minute, I’ve got to go to the end of the beach and back again? Jesus no.
I am actually going to puke. Walk 10 steps. Thank you marshall for cheering me on, I’m so sorry for not running, but I’m going to puke. Run again, toughen up, do not walk, it’s like the Marathon Des Sable, if those guys can run 250km over Sahara sand, I can do 500m of Ballyholme Beach! I can see the finish line!! OMG the sand has turned all soft and fluffy, this is cruel! The race briefing said this is a flat course, not a fluffy sandy flat course! Just look at the ground, 1 2 3 4 5 6 7 8, focus on the ground, 1 2 3 4 5 6 7 8. Up the ramp………I’m there! Finished! Sit down, heave, deep breaths, don’t throw up on your children.

10 minutes later: I could SO do that all over again. Olympic distance NO PROBLEM!!

24 hours later: my body feels like a sack of potatoes and my mind is somewhat catatonic. But in a good way 🙂

 

Thank you to http://bradleyquinn.com for the photos.

Instagram: bradleyquinn1

 

 

 

 

 

Smoothie Bowl

6216be92664c268834e07ac1a29edd4aThis is something I make in seconds for my kids as a very healthy pudding. They love it. It’s somewhere between ice-cream and a smoothie. For me, I sometimes have it as a breakfast. I add a handful of oats, and if I’ve just had a bike or run, a scoop of protein powder.

Why it’s great:

Yogurt: calcium, protein, good bacteria for the digestion Berries: antioxidants,
phytonutrients and fibre. Oats: for slow release energy, soluble fibre, B-glucan cholesterol lowering, carbs for replacing muscle glycogen stores post workout. Protein powder: 20g extra protein post workout for muscle recovery and maintenance, also keeps you feeling full up for longer. 

Ingredients:

  • frozen berries: 1 big handful per person
  • Oats: 1 small handful per person (about 30g)
  • Natural yogurt: 3 tablespoons per person
  • Honey: 1/2-1 teaspoon per person

Method: whizz up in a blender, in my blender I’ve to give it a shake every few seconds to get all the ingredients down to the bottom.

Eat with a spoon!img_1066.jpg

If you use a flavoured yogurt, there’s no need to add honey as it should be sweet enough already.

 

Here’s what I used this evening……

5 of the best pasta sauces

Tales of sinister goings on inside pasta sauce jars are rife. If you are to believe the Daily Mail, they are full of sugar and they may, basically, kill you. I say “Really???” In true dietitian style I’m going to challenge that. To be fair, most tomato based pasta sauces are a good choice, but if you are concerned about levels of sugar and salt, some are better than others.

So what should you look for when buying a pasta sauce?

  • tomato based, rather than creamy or with mascarpone
  • low sugar: less than 5g per 100g
  • low salt: less than 0.3g per 100g

The Sugar Issue: yes, most tomato pasta sauces have some sugar added to balance the acidity of the tomatoes. The tricky thing here is that even a whole tomato, straight from the plant, has naturally occurring sugars. So on the jar label if it says 5g of sugar, this does not mean that there is 5g (about a teaspoon) of white sugar added. About 3g of this will be natural sugar from the tomato. The remaining 2g may be from added sugar.

The Salt Issue: it is very hard to find a tomato pasta sauce than is low in salt (the ones marketed for kids usually are). Most of the jars that I have suggested below are ‘medium’ for salt.

You can of course make your own pasta sauce from scratch with tinned tomatoes, tomato puree, and some herbs, but sometimes that feels like a bit too much effort. One good tip to add more nutrition oomph and to reduce the concentration of salt is to open an extra tin of chopped tomatoes and add it to the jarred sauce.

 

Here are 5 great choices:

All figures are per 100g (roughly a portion)

001665.jpgLoyd Grossman Pasta Sauce – Tomato & Basil. 61 calories, 4.8g sugar, 0.8g salt Sugar is pretty low, the salt is a bit high but not terrible. There are no strange sounding ingredients – it’s all proper food. Ingredients: Tomato (61%), Tomato Purée, Garlic, Basil (2.6%), Sugar, Sunflower Oil, Extra Virgin Olive Oil, Sea Salt, Concentrated Lemon Juice, Ground Black Pepper.

 

001640.jpgDolmio Low Fat. 33 calories, 4.2g sugar, 0.8g salt.                                                        Don’t let the name of this Dolmio sauce put you off. To be honest, I’m perplexed that it’s called ‘low fat’ as the Dolmio Original is also low in fat. The difference is that the ‘Dolmio Low Fat’ is a bit lower in sugar.

Ingredients: Tomatoes (81%), Tomato Paste (10%), Onion, Cornflour, Lemon Juice, Salt, Basil (0.3%), Sugar, Garlic, Parsley, Herb, Spices.

 

IDShot_110x110Tesco Goodness For Kids Pasta Sauce 51 calories, 3.6g sugar, 0.2g salt. Ohhh I’m loving this one. It has lots of different extra vegetables. It’s marketed for kids, but grown ups don’t let this put you off. Great ingredients, low in sugar and salt. 

Ingredients: Tomato Purée, Carrot (20%), Red Pepper (10%), Lemon Juice From Concentrate, Yellow Pepper (5%), Onion (4%), Cornflour, Apple Juice from Concentrate,    Garlic Purée, Sea Salt, Rapeseed Oil, Pepper

 

024019.jpgSainsbury’s Light Tomato & Herb Pasta Sauce 28 calories, 4g sugar, 0.6g salt                       This ‘light’ version of Sainsbury’s own brand sauce is much lower in sugar than the standard ones. 

Ingredients: Tomatoes (80%), Tomato Purée (13%), Water, Onions (1%), Onion Purée (1%), Maize Starch, Salt, Concentrated Lemon Juice, Sugar, Basil, Oregano, Garlic Purée, Olive Oil, Acidity Regulator: Citric Acid, Ground Black Pepper.

 

 

267339ASDA Good & Counted Bolognese Pasta Sauce 27 calories, 4.1g sugar, 0.6g salt   This ‘light’ version of Asda’s own brand sauce is much also much lower in sugar than the standard ones. 

Ingredients: Tomatoes (80%), Concentrated Tomato Purée (14%), Lemon Juice from Concentrate, Water, Concentrated Apple Juice, Salt, Dried Onions, Basil Leaf, Garlic Purée, Oregano Leaf, Rapeseed Oil, Ground Black Pepper

 

 

This isn’t an exclusive list and there are many many other good ones out there. My aim is to take the confusion and indecision away when trying to choose.

Trans Fats – what do I need to know?

I’m always being asked about fats…….”which fats are good” or “which fats are bad”. While it is clear that we all need to include some fat in our diets to remain healthy, not all fats are equal.

What are trans fats?

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Trans fats are the baddies, the grizzly little gremlins of the food world. They are:

  • Artificially produced as an ingredient for biscuits, pies, cakes and fried food
  • Produced when vegetable fats are subjected to a very high temperature e.g. takeaway foods
  • Naturally occurring in small amounts in dairy e.g. cheese and cream

Health concerns about these fats has recently led to many UK manufacturers reducing the amounts of trans fats in foods. In 2006 United Biscuits, who produce McVities, KP and Jacobs ranges, removed trans fats from their products. Marks & Spencer, as well as many other supermarket chains, also banned the use of trans fats in own brand products.

Why are trans fats bad for me?

Trans fats raise levels of ‘bad’ LDL cholesterol and reduce the ‘good’ HDL cholesterol. Trans fats also increase levels of another form of blood fat called triglycerides. All of these effects of trans fats can raise your risk of coronary heart disease (CHD).

Trans fats appear to increase risk of CHD more than saturated fats, and so are potentially worse for our health.

How do I know if a food is high in trans fats?

ConfusedYou need to check ingredients lists for partially hydrogenated fats.

A ‘hydrogenated fat’ does not contain trans fat, only ‘partially hydrogenated fats’ contain trans fats. If a food product contains partially hydrogenated fats or oils, it will almost certainly contain trans fats too, and the higher up the list the fat or oil appears, the more trans fats the product is likely to contain.

Many manufacturers now avoid using hydrogenated fats or have reduced the amount of trans fats in their products to very low levels.

 Unfortunately for takeaway food in can be harder to tell as nutrition labelling may not exist. Big takeaway companies like McDonalds have removed artificial trans fats from their menus, however, small takeaway outlets may still use trans fats for cooking.

Take home message……

The good news is that in the UK intakes of trans fats are on average lower than the guidelines. In the last 20 years, levels of trans fat in food have reduced considerably.

However as part of a healthy diet, you should aim to keep the amount of trans fats to a minimum. In general trans fats may be found in takeaways, cakes, biscuits, hard margarines, pastry, pies and fried foods, all of which are the types of foods to limit when choosing a healthy, balanced diet.

Idiot Proof Poached Eggs

Eggs are one of the most nutritious foods that you can eat: high in protein, omega 3 fats, lutein, choline, all the B vitamins, as well as vitamins A, D, E, K, and iron.

Poached eggs should be one of the easiest, cheapest and healthiest meals. But it can be hard to not end up with a watery pile of mush. There is a lot of advice out there on how to achieve the perfectly poached egg: the freshest eggs possible, adding vinegar to the water (am I the only one to end up with vinegary eggs?!) or the ‘swirling the water’ method.

For the first time in my 39 years, I came across this genius method for the perfect poached egg. Or for 10 poached eggs if you need that many!! It’s idiot proof, which is a stroke of luck for me.

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Location: a big family brunch at my cousin Wendy’s house in Holywood – that’s Holywood in N. Ireland; rather than Hollywood, California :). There were 13 of us so that’s a lot of eggs to poach! I was a bit skeptical as this clingfilm escapade unfolded in the kitchen, but trust me…..

 

Here’s what you need:
egg(s)

cling film

any cooking oil4820A52D-F11E-49D0-B839-BDF5C02AA2B7

Ramekin, or small bowl

  1. Boil some water in a small sauce pan. Once boiling reduce to a simmer

 

  1. Tear some cling film, about double the width of the ramekin

 

  1. Oil the cling film by dribbling in a few drops of the oil. Spread around with your fingers or a pastry brush

 

  1. Break the egg in to the cling film

 

  1. Gather up the edges of the cling wrap and twist, making sure that you have the egg enclosed well. You can secure it with a little elastic band or something similar.F593DFC8-DBA5-40ED-ACE0-CAEF8944851B

 

  1. Place in the simmering water until the egg white has set. Put as many of these little parcels in the water as needed (use an appropriately sized saucepan to fit them in obvs)

 

  1. Lift the egg out of the water using a spoon and cut away the cling film

TA DA!!!!

Athlete’s Top 10 Shopping List

For professional, elite and serious amateur athletes, heavy training schedules can mean massive amounts of calories need to be eaten each day. 4500kcal for a rugby player is normal, for a tour cyclist this could be 7000kcal, while for a 45kg gymnast they may only need 1700kcal. Whatever the calorie needs, athletes need to pack in as much nutrition punch as possible. That means forgoing nutrient empty junk food, and swapping for food and drinks that will fuel the training and recovery. So what are the things that regularly appear on the pro’s daily shopping list?

For optimum nutrition, performance and health, there is nothing better than REAL food. The incredibly complex makeup of food simply cannot be artificially produced in a supplement powder or pill. Real food provides phytochemicals, antioxidants, vitamins, minerals, fibre, protein and possibly, many other beneficial constituents that science hasn’t identified yet.

Sports drinks, supplement shakes and bars can be useful as a stop gap, when good food is not readily available, or when calorie requirements are so high that it is difficult to achieve with food alone. I often use an analogy of the bricks of a house being food, and supplements being the chimney. If you don’t have the nutrition basics of food (walls and roof) in place, it is daft to think that there is any point to having a chimney (supplements).

Here are some top foods that should feature on your shopping list. These are all mostly ‘nutritionally dense’ meaning that they are choca-block full of good nutrition allowing your body to train, perform and recover to it’s maximum potential:

  1. Vegetables – often overlooked in favour of carbohydrates and protein, and served as an after thought with just a spoonful on the plate. Vegetables are absolutely essential to maintain health, providing vitamins, minerals, antioxidants, phyto chemicals, fibre etc. all of which simply cannot be bottled or put in a pill. Vegetables also ‘feed’ the healthy bacteria in the digestive system. Easy staples include broccoli, onions, spring onions, peppers, and carrots – not very adventurous, but that is fine! Fresh, frozen, boiled, steamed, microwaved, stir fried, raw…….just get. them. in!LN_012697_BP_9.jpg
  2. Oats – for breakfast, you can’t go far wrong with oats. They are high carbohydrate, so idea to have before or after training. Oats come in various textures, from the very fine in Ready Brek, to the chunky Flahavins. You can add all sorts of things to basic oats to add some oomph: milk, raisins, sliced banana, cocoa powder, cinnamon, desiccated coconut etc. You can also put them in a smoothie for breakfast or for post training recovery. 10 ways with oats
  3. Milk – protein, carbohydrate, low fat, calcium for bones and muscle function. Added to tea, coffee, porridge and breakfast cereals. Research shows that milk post-exercise is just as effective and recovery and rehydration, if not more so, than commercially-available sports drinks005045.jpg
  4. Coffee – because it’s one of life’s pleasures, but also when taken before/during exercise, caffeine has been proven to enhance athletic performance. A recent study showed that two cups of coffee improved endurance performance by 4%.
  5. Peanut butter – good for protein, energy and good fats. If you are trying to drop body fat/weight then go easy as it’s very high in calories – too much is often one of the biggest mistakes for my weight loss clients! Mix a tablespoon in to porridge or spread on oatcakes/rice cakes.
  6. Eggs – one of the most nutritious foods that you can eat: high in protein, omega 3 fats, lutein, choline, all the B vitamins, as well as vitamins A, D, E, K, and iron.  Omelettes, poached, scrambled, fried or to make egg fried rice. You can even mix one in to hot porridge (just don’t put in the microwave with the oats or you’ll get scrambled oat-eggs……yak!)
  7. Rice – carbohydrates are very important for fuelling exercise,
    for recovery, and for the immunity. White rice can be particularly useful when there is only an hour or two between training sessions and fast release carbs are needed. Whole grain rice is higher in fibre, digested more slowly, and is more filling.
  8. Chicken – high protein, low fat, and very versatile. There are endless ways to use chicken: plain grilled, a whole chicken roasted, stir fried, mixed with light mayo and veg in wraps, stuffed with pesto and cheddar cheese. One of the easiest ‘recipes’ is a whole chicken in a slow cooker for 6 hours.
  9. Yogurt – the high protein ones can be particularly beneficial for athletes eg. Total greek yogurt, Danio, Liberte etc These have double the protein of normal yogurts (greek ‘style’ is not usually higher in protein), so good for muscle repair and maintenance. Yogurt also contains ‘probiotics’ which are beneficial for the digestion and immunity.
  10. Salmon – or any oily fish (mackerel, sardines, fresh tuna). Oily fish is the best food source of anti inflammatory omega 3 fats which is essential in every athlete’s diet to reduce muscle inflammation and delayed onset muscle soreness. Aim to take at least 2-3 times a week. If you don’t like any of these fish, then I advise taking daily fish oil supplements.288543.jpg

 

For loads of recipes using all of the above ingredients click…….here!

Flaxseed Bread

MIMG_0498.JPGy middle daughter, Evie (7), has serious issues with gluten (and oats!). She’s tested negative for coeliac disease, but if she has even a small amount food of bread, cake or pasta she will be doubled up in pain a few hours later. As for many people with gut issues, stress and worry are also a major factor in making the problem worse. She desperately misses London since we had to move to N. Ireland 8 months ago: our
house, her school, her friends, and most of all her Dad who still lives there.

It’s lucky that I’m a dietitian, as I’m well used to managing patients with coeliac disease and non-coeliac gluten sensitivity, but practically it can be tough to avoid gluten. Birthday parties are notoriously difficult to negotiate (what kid can’t resist a tiny bit of cake!). The availability of gluten free foods is a million times better than 10 years ago, but they can be expensive and often loaded with sugar. I like making as much of my family’s food as possible, and this bread is fab for her……….the flaxseed is brilliant for gut health and constipation, and the eggs and almonds provide terrific sources of protein. And very importantly, it’s so easy.

If you are watching your carbohydrate intake, needing gluten free, or simply want a highly nutritious healthy bread, then I highly recommend this very easy ecipe. For anyone who has tried Irish wheaten bread, this has a very similar texture.IMG_0861.JPG

Flaxseeds for dietary fiber, manganese, vitamin B1, and omega-3 healthy fats. Almonds are a source of vitamin E, copper, magnesium, and high quality protein, fiber, and phytosterols. Eggs are a very good source of high quality protein, vitamin B2, selenium, B6, B12 and minerals such as zinc, iron and copper, fat soluble vitamins A, D, E and K.

There is about 1000 kcal, 54g protein, 5g carbs in the whole loaf. So if you cut 6 slices, that’s about 170kcal per slice.

Ingredients: 

Ground flaxseed – 1 cup

Ground almonds – 1/2 cup

Eggs – 4

Baking powder – 1 teaspoon

Method:

1) Beat together eggs & 3 tablespoons of water

2) Mix dry ingredients in a separate bowl: 1 cup ground flaxseedUnknown copy 9, 1 teaspoon baking powder, 1/2 cup ground almonds

3) Add wet ingredients to the dry ingredients, mix well. Put in a loaf tin, cook for 20 minutes at 200 degrees C.

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