THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 25!

Thoosa’s nutritional tip for Christmas day? Have a wonderful time. Indulge a little, relax and enjoy yourself, your boxing day run will feel all the more rewarding. Most importantly, a very Merry Christmas from the thoosa team!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 23 & 24

In true Christmas tradition we have two Nutritional Christmas Calendar tips today.

For December 23rd honey is a perfect skin saver. If you’re feeling a little fraught before the big day, honey is quite frankly a superfood and helps the body inside and out. For stressed flaking or dry, cracked skin honey offers fantastic healing benefits. It contains many vitamins and minerals that benefit the skin, and is one of the best-known humectants, materials that hold skin moisture. You can even apply a little to your lips to relieve chapped skin. Additionally its high potassium content makes it almost impossible for bacteria to survive in and it also contains a germ-killing substance called inhibine, which helps prevent infection. Perfect on a piece of toast! Yum.

It’s Christmas Eve and you probably feel as though you haven’t had a moment to yourself; running around for last minute presents and festive fodder, whilst keeping up with the exercise can take its toll.

So, if you can, find time for a lovely soak in a lavender bath. It might be the best twenty minutes of your day. Lavender derives its name from the Latin ‘lavare’ “to wash” and a lavender bath before bed may help reduce insomnia and provide a peaceful night’s sleep. It also has stress-relieving properties and, crucially for us runners, is well known for pain relief. Use a high quality essential oil to reduce stress and create calm just before bedtime. A little present for yourself perhaps, lovely!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 22

With only three days to go until Christmas proper it’s nice to add a little festive cheer into the nutritional mix. So, the Common Cold Unit has found that one or two alcoholic drinks a day can diminish your risk of catching a cold! Stay within limits and we’re all smiling.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 21

I keep reading about how brilliant onions are. Quercetin, found in onions, is a potent flavanoid which has antibacterial, anti-inflammatory and anti-viral properties. All of these amazing anti-things help fend off colds and infections. Also a recent study found that there was a 20 percentage drop in bad cholesterol levels in mice after an eight-week diet of red onions. So, we’re not mice. But there seem to be heaps of positive things about these beauties. Also we love a French onion soup so we’re definitely buying into the hype!



THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 20

If you’ve been over indulging of late (five mince pies and a tin of shortbread in my case, and that was just yesterday!) then the idea of a refreshing, virtually calorie free drink sounds like a revitalising change. Introducing coconut water! Apparently the clear liquid from inside the fruit is set to be the sports nutrition trend of 2011. It is a great alternative to sports drinks as it’s naturally isotonic (the same concentration as the body’s fluid). It’s also rich in vitamins and minerals with hardly any calories. You heard it here first!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 19

Perfect for a healthy Monday morning breakfast, low-fat yogurt is a great source of protein and calcium. One cup provides a whole 13 grams of protein and 40 percent of the DV for calcium. Low-fat yogurt provides the healthy bacteria that your digestive tract needs to function optimally. Incredibly this good bacteria may also have anti-inflammatory powers that could offer relief to arthritis suffers. Good bacteria indeed!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 18

Chicken is actually not a favourite meat of mine. But it is in fact a runner’s dream. Runners need about 50 to 75 percent more protein than non-runners to help rebuild muscles and promote recovery after a tough run. Incredibly just one four ounce serving of chicken can supply half a runner’s protein needs. On top of this chicken contains selenium, a trace element that helps protect muscles from free-radical damage that can occur during exercise, and, niacin, a B vitamin that helps regulate fat burning during a run. All in all chicken provides a perfect excuse to cook a Sunday roast. Roll on tomorrow!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 17

Another frozen product, another fantastic food group. Frozen stir-fry vegetables, research has shown, provide a combination of antioxidants, such as beta-carotene and vitamin C, which may lessen muscle soreness after hard interval workouts by reducing the inflammation caused by free radical damage. Most frozen stir-fry mixes offer a potent mix of antioxidants by including red and yellow peppers, bok choy and soy beans.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 16

Never underestimate the power of frozen foods. Frozen mixed berries not only look gorgeous but also, the colourful compounds that make blueberries blue, blackberries deep purple, and raspberries a rich shade of red are called anthocyanins – antioxidants that may help stave off Alzeimer’s disease and some cancers. Anthocyanins may also (!) assist with postrun recovery and muscle repair. In addition frozen berries are just as nutritious as fresh ones, only they keep far longer. They also only contain around 60 calories per cup. A berry bonus!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 15

Thoosa has always been a fan of chocolate milkshake, or hot chocolate, so it’s pretty great to learn that it’s a drink that comes with great benefits. Milk (skimmed milk or skimmed flavoured milk) is a better recovery option than carbohydrate-only drinks. Milk has been found to alleviate muscle soreness and improved muscle recovery better than sports drinks or water! The protein provides the amino acid building powers that are required to build muscle fibres. Apparently flavoured milk or milkshakes provide the ideal ratio of carbs to protein (4:1). Marvellous milk!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 14

Pineapple is a great source of bromelain which has been found to an anti inflammatory effect. So if you’re clocking up the miles or preparing to up your game in the New Year you may benefit from this beauty’s ability to control inflammation. Snack on pineapple alone in-between meals for the best results. Perfect pineapple!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 13

There are heaps of beetroot soups around this season, and this is fantastic news! Dubbed ‘the new Lucozade’, a recent study published in the Journal of Applied Physiology found drinking beetroot juice may improve exercise stamina, endurance and lower blood pressure. It’s rich in B vitamins and folic acid, calcium, iron, manganese, magnesium, potassium, vitamin C and beta-carotene. The list is long but what does it mean? Basically, all this beetroot goodness helps build up red blood cells preventing fatigue and anaemia.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 12



Pasta is often a runner’s first choice for a hearty and healthy meal. It contains easily digestible carbs that help us restock spent glycogen (energy) stores. Whole grain options are a great choice over refined pastas as they contain more fibre to fill you up. In addition they contain B vitamins that are crucial to energy metabolism, and disease-fighting compounds such as lignans. You can even buy whole-grain pasta with added omega-3 fats from ground flaxseed and added protein from ground lentils! Tasty, substantial and good for you, yum.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 11

Canned Black Beans are truly a wonder food! One cup of these lovelies provides 30 percent of the DV for protein; nearly 60 percent of the DV for fibre (much of it being the cholesterol-lowering soluble type) and 60 percent of the DV for folate, this B vitamin plays a key role in heart health and circulation.  Black beans also contain antioxidants, and, researchers believe that this fibre-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and the risk of heart-disease.

On top of all this, they are also low glycemic index foods, meaning the carbohydrate in them is released slowly in the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy. They make great soups, make a fantastic salsa or can be added to pasta or rice for extra fibre and protein. Basically Black Beans are brilliant!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 10

Not technically a nutritional tip but, immune systems often becomes vulnerable in the winter due to the cold weather and burning the candle at both ends, especially in December! So, while there is little evidence to show that anything can actually prevent a cold, there are some things which are worth trying that may reduce the effects of it. Echinacea has been shown to reduce the time that it takes to recover from a cold and may help in maintaining a healthy immune system. A good quality brand of Echinacea appears to work best. We think that the Bioforce brand is pretty brilliant.

Vicks First Defence Nasal Spray is another great product. This gel spray is slightly acidic which creates a hostile environment at the back of the nose and helps kill the common cold virus which is sensitive to acid. Two definite essentials for this exhausting month, whilst buying Christmas presents, don’t forget to add them to your shopping list!

THOOSA’S CHRISTMAS GIFT IDEAS FOR...US!

If you’re looking for ideas for yourself, or want to give someone a gentle hint in the right direction, this is the list for you. Well for us! Thoosa loves. And we’d be very happy to receive any of the items on this list (hint hint).

From left to right.

1. Russian Doll - Red By Hazel Nicholls: £45. To brighten up any room this beautiful print is hand printed hand by the artist in red on heavy white paper in a limited edition of 180 prints. It is a truly lovely phrase printed inside a beautiful Russian doll!

2. Triwa, Coral Flamingo Minichrono Watch: £125. Sporty and yet completely stylish. This chunky men’s style watch should see you from office to evening to a Saturday run, no problem.

3. Anya Hindmarch multi coloured Valorie clutch: £250. Everyone needs a little sparkle in their life, though it rarely comes in such a beautiful package as in this fantastic clutch. A timeless classic with a modern edge. An investment of a lifetime and so definitely worth it. Swoon!

4. Thoosa Swift Long Sleeve: £30. This gorgeous long sleeved top is the perfect investment for the winter and spring months. It works fantastically under a hoody or alone on warmer days. Made with fabric that is ultra-lightweight and wicking to help you stay dry and comfortable. The stitching is flatlock to prevent chafing. With a variety of colours you’ll be spoilt for choice!

5. Brooks Adapt Glove: £20. The Adapt Glove is a great high-vis colour for dark nights, and it’s ideal for cold days. The upper material is wind- and water-repellent. The extra shell provides more warmth. Toasty and safe.

6. Thoosa Chill Tights: £40. Our tights are perfect for running in the cold. And would make a great present for any lady who loves, or thinks she might love running! They feature a large zip pocket on the back, great for carrying an MP3 player or any little essential. They also have ankle zips with reflective detail. Contrast stitching down the sides provides a super stylish look.

7. Caesar Liberty Print Umbrella, Liberty: £35. Being caught out in the rain will become a treat with this lovely Liberty print umbrella. A great size to keep in your bag. You’ll never want to leave home without it.

8. Amaretti di Saronno gift box: £6.95 Now you don’t even have to leave the house to have that authentic Italian coffee, well, the best bit of the coffee!

9. Elemental Herbology, Five Elements Bathing Infusions Gift Set: £25. We think this is a winter essential. Combining a base of pure, 100% natural oils, element bathing infusions allow you to address each of the elements - wood, fire, earth, metal and water - dependent upon your mood. Simply prescribe your own remedy to meet the needs of your day. Whether you need to relax after a long run, or need an energy boost, his product has it all.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 9

In the month of over indulgence, eating a salad in the evening can seem like a lovely and refreshing idea. With this in mind, rather than selecting one type of lettuce for your salad, choose a mixed bag, which normally offer five or more delicious colourful greens such as radicchio, curly endive and radicchio.

Each variety offers a unique blend of phytonutrients that, research suggests, may fend off age-related diseases, such as Alzheimer’s and heart disease. Phytonutrients also act as antioxidants, warding off muscle damage brought on by tough workouts. Phew, a little lettuce goes a long way!

THOOSA’S CHRISTMAS GIFT IDEAS FOR...DOGS!

Thoosa thought we’d start our Christmas present special with pampering our favourite friends. We admit that some of these ideas may be a little over the top. But it is only Christmas once a year.

Clockwise from top left:

1. Creature Clothes Dog Dozas, £40. These provide the ultimate in creature comfort. Thoosa loves that they bring a fantastic designer element to your dog’s bed! The insides are exactly the same duvet you have on your bed, except two layers of it and will NOT go lumpy when washed. Dog Dozas all have loose covers with a zip and both insides and out are fully machine washable at 40°;

2. Lily’s Organic Bedtime Biscuits for Dogs, £3.85. These artisanal biscuits are made with delicious organic ingredients including organic Oats and organic Rye Flour. They’re packed full of organic ingredients such as Chamomile and Passion Flowers for their therapeutic and nutritious qualities. Organic pro-biotic yoghurt is also included to help digestion and other bodily functions. Good enough to eat!

3. Annrees Equestrian Handmade Leather Padded Dog Collars, £22. These gorgeous collars are based on classic leather collars, but they have a soft cow hide padding. This is to provide greater comfort to the dog as the rounded edges are softer and prevent hair shaving. It also gives you the opportunity to have some fun with the 224 different colour combinations! With matching leads available this set becomes the must have accessory for any dog about town.

4. Mulberry Fair Isle Dog Jumper, £80. Ok, so if anyone is having Mulberry bought for them it should be you. But if you want to be the best dog owner on the block then this gorgeous jumper should gain you some serious brownie points!

5. Canine Cookie Company, Doggielicious Dog-nuts, £5.95  . With a name like that we couldn’t resist these apparently delicious dog treats! Iced in yogurt and carob, they’re bound to be a hit on the big day.

6. Calming & Moisturising Pet Shampoo by Paul Mitchell, £8.46. Your dog will love this calming shampoo that contains aloe vera, sweet almond oil and chamomile extracts to help nourish and replenish dry, dull coats. Because they’re worth it?!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 8

If it’s still not the day of the traditional office Christmas lunch and you’re only grabbing a sandwich on the go, make sure you opt for the whole grain bread option. Runners need at least three to six one-ounce servings of whole grains per day.

Eating 100 percent whole-grain bread (not just whole-grain bread which may contain some refined grains and flours) is a perfect way to meet this requirement as one slice equals one serving. Whole-grain bread may also help weight-conscious runners. One study has shown that women who eat whole-grain bread weigh less than those who eat refined white bread and other grains. All in all a perfect lunch-time companion!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 7

If you’re pondering what to have for supper this evening why not pick the king of fish? Apart from being a fantastic source of high-quality protein (about 30 grams in a four ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body’s inflammation response, a bodily function that when disturbed appears to be linked to many diseases including asthma.

In fact a recent study showed that people with exercise-induced asthma saw an improvement in symptoms after three weeks of eating more fish oil. If you are limiting seafood due to possible mercury contamination, try an aim for a variety of farm-raised and wild salmon for maximum health benefits. Supper sorted!

THOOSA LOVES ... BAILEY'S DAY OUT!

Snow covered London was a beautiful sight last week. However, the weather slightly scuppered the running plans; sadly I’m not brave enough to run in the snow or brave the ice. Instead the Thoosa team took a lovely walk through St James Park. And with the beautiful Bailey leading the way we found ourselves at Lily’s Kitchen Diner, a ridiculously lovely pop-up restaurant where the only food on the menu is organic dog food and the clientele is pampered pooches.

Whilst Bailey was served a dish that she seemed to find delicious, we browsed the shelves for dog treats and Christmas presents for our favourite four legged friends.  Informative assistants are also on hand to provide nutritional and behavioural advice, though the perfectly behaved Bailey needed none of it!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 6

Perfect for a Monday morning pick-me-up. Dark chocolate provides a lovely reason to be indulgent. It contains potent antioxidants called flavonols that can boost heart health. In one study a group of football players were found to have lower blood pressure and less artery-clogging LDL cholesterol after just two weeks of eating dark chocolate daily. Other research suggests that chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. Apparently around 200 calories of dark chocolate per day is all you need for healthy-heart benefits. Brilliant. 

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 5

Perfect for a lazy Sunday morning brunch, and it turns out, brilliant for runners. One egg fulfils about 10 percent of your daily protein needs. Egg protein is also the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard working muscles need to promote recovery. Also just eating one of these little beauties will provide you with about 30 percent of the Daily Value (DV) for vitamin K, vital for healthy bones. Eggs in the morning should definitely make you smile. Time for breakfast we think!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 4

Runners should try and eat a small handful of almonds at least three to five times per week. Nuts, especially almonds are a fantastic source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Eating nuts regularly lowers circulating cholesterol levels, decreasing your risk from heart disease. Get stocking up!

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 3

If you eat enough oranges you may experience less muscle soreness after hard workouts. Why? Oranges supply over 100% of the Daily Value for the antioxidant vitamin C. A study by the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. Luckily oranges taste brilliant and work well in either savoury or sweet recipes. Perfect!  

THOOSA'S NUTRITIONAL CHRISTMAS CALENDAR TIP - 2

Don’t forget that good fat does exist. A 2008 study of runners showed that a low fat diet increased the risk of injury from things like stress fractures. Omega 3 fats found in fish have heaps of medical and health benefits. They possess anti-inflammatory properties which will help with joint pains that are often a complaint of runners. Eat a portion today!

THOOSA’S DECEMBER – RUNNING EVENTS

There's still time to enter some of these fantastic races this December. If anything they're sure to be a spectacle!

4 December 2010

Worthing Running Sisters Christmas Cracker Chase
A women-only 5 K or 10 K race along the beautiful seafront. Fancy dress and stunning views.

London Santa Run 6K for Disability Snowsport UK
Postal entry closes 2 December however, you can register online. A fantastic charity run in Battersea park, with over 2000 Father Christmases running for a great cause. This should keep you motivated whilst getting you in the festive spirit.

5 December 2010

Hexhamshire Hobble 10.5
A fell race in Northumberland. Not for the faint hearted but tea and cake awaits you at the finish line!

11 December 2010

Moreton Morrell Christmas Cracker 
At the end of this 10 K Warwickshire race you receive a free Christmas pudding! The track contains challenging hills and woodland trails. You can enter on the day and wear fancy dress. Lovely.

12 December 2010

Help the Hospices Santa Fun Run
A lovely festive 5 K in the heart of London’s Kensington Gardens.

25 December 2010

Richmond Park Run A change from the norm perhaps. But this could be a great way to get in the mood for the festivities and feasting that lie ahead. A 5 K run and a 9am start. Entry is free. Register online before.

26 December 2010

Round the Lakes Boxing Day 10 K 
Perhaps a little ambitious but this flat course around Poole should steer you clear of yuletide excess. Postal entry closes on 11 December.

THOOSA’S NUTRITIONAL CHRISTMAS CALENDAR - 1

Sweet potatoes are of the same family as water spinach, not a type of potato. So baked, roasted or boiled, they make a fantastic low-GI carbohydrate boost that will add energy to your running.