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.