Finally Summer has hit Irish shores, while those of you in the UK have been basking in the warmer temperatures for the last few weeks, the sunny warm weather has just arrived the last few days in Dublin, although as usual it doesn’t seem like it is going to last, so I am trying to make the most of it when I can.

I’ve finally managed to join the WIAW party again! These are my eats from yesterday which was a day off for me- delighted as it would usually be raining on the days off I have

I didn’t start the day with my hot water + lemon as I had run out of lemons! I guess when life doesn’t give you lemons you can’t make lemon water right?!

I am waking up so early lately, 6.30am even on my days off, I like just waking up naturally with the light coming into the room, and I guess as I tend to be in bed by 10.30-11ish, this is a pretty good time for me to be waking anyway. I was headed out for a run, so I grabbed a banana, with my two daily Brazil nuts and a mate tea for an energy boost!

It was such a beautiful day so I headed out for my run in just my shorts + vest for the first time this year! Yay Summer! I had a great run, the weather just made me feel amazing, I did my recovery run of 3.3 miles in 33 minutes, for a recovery run where I wasn’t really pushing I was pleased with the pace. I passed another runner who was wearing full length thermal tights and a thermal jacket, she must have been roasting, I was overheating in the little clothes I had on! I don’t run well in the sun, so I need to keep getting out there and getting used to it as I’m going to be struggling on race day!

I came back and had some Viridian sports electrolyte mix in a glass of water as I had sweated quite a lot I wanted to get my minerals back in quickly. Then I made a quick pudding breakfast and put it in the fridge while I showered.

I’ve been in a groove of having a smoothie post workout and then the above pudding for 2nd breakfast on my first break in work. I mix together 1/2 cup of buckwheat flakes, 1 scoop of natural sunwarrior (I’ve really grown to like this one, not too sweet like the choc + vanilla as there is no stevia), lashings of cinnamon, 1 tbsp of chia seeds and enough almond milk to really get the mixture all stirred together, I added the last 1 tbsp of my Maranatha raw almond butter- need to order more from iHerb! I put this in the fridge and when I came back after my shower it had thickened up nicely! I used my homemade almond milk which I made a big batch of earlier in the week, it’s so easy to make and tastes so much better that I need to stop buying cartoned almond milk!

I soaked 1 cup almonds overnight, then I rinsed them and blended with 5 cups of water. I used my nut milk bag to remove the pulp and then I blended the milk with 1 tsp vanilla extract and 1 tbsp of maple syrup, it tastes fantastic, I’ve just taken to drinking it straight from the jar- I am the only one who uses it!!

I quickly got changed + headed off to my gentle yoga class. I’m not even sure I have been to a class this year- poor effort! I absolutely loved the class, it was so restorative and I always feel fantastic after that particular class. We did a lot of back/shoulder work which was perfect after my massage which loosened up my back/shoulders a lot last week! After the class I treated myself to a beautiful bag for my yoga mat, now I have a reason to force myself to go more frequently!

After the class it was 12.45 and I was getting peckish, I had a Nakd bar and an apple while I ran some errands. I had a lovely 3 mile walk and discovered an amazing organic shop called Ecologic, it was like a mini health food shop with all the staples- beans/grains/nuts/seeds/dried fruit- all organic, organic cleaning products + amazing organic fruit + veggies. I didn’t buy much as I couldn’t carry too much, but I got some beautiful organic purple kale that I was told was picked yesterday morning in Kildare- can’t get fresher than that! I will definitely be making a trip here another day to stock up.

I also had a coconut water and a beautiful plum on my walk as I was getting pretty hungry. I’ve recently really got into the pineapple vita coco, I was always an acai girl!

I was so hungry when I got home, I had to quickly throw something together and call it lunch!

Lunches for me lately have been soups/salads, although if this weather lasts, soup is going to become a thing of the past! I threw together some rocket/watercress/spinach, sprouted beans, yellow peppers, tomatoes, brown rice, nutritional yeast, a scoop of my almond pulp courgette dip and 2 tsp of this insane dressing my mum bought me from her trip to Dorset earlier in the year, it’s got beetroot, parsley + wasabi in it amongst other things, it has a good kick! I usually have beans in my salad rather than grains as I notice I usually slump energy wise with grains at lunch, but I have masses of brown rice in the fridge so just went with that! I had a nectarine after, I couldn’t resist they looked so good!

I did a few chores and then made some cookies for Nick who is on a health kick pre summer holiday and wanted healthy snacks on hand.

I made these cookie balls using Teri’s recipe. I used buckwheat flakes rather than oats, coconut sugar for the sugar, 100% chocolate for the chips, I also added goji berries and chopped hazelnuts and a little extra almond milk to bind them. Next time I think I would flatten them, but I quite like them as balls! I taste tasted 2 and gave them the thumbs up as did Nick who also polished off 2 pretty rapidly!

I made a fresh juice, I have decided that I am only going to make juices now on my days off as I just don’t have the time to be cleaning the blender on a daily basis. On normal days I have a green smoothie anyway! I enjoy the juices even more when I don’t have them as frequently anyway! Nick had apple/kiwi, I have been getting him into fresh juices and he really likes that combo.

I like mine a bit more veggie based! I used kale, celery, cucumber, broccoli stem, ginger, beetroot and some pineapple to sweeten.

I love that fresh beets are coming back into season, they make the best juices!

I quickly got onto preparing dinner, I don’t know about day off- I felt like I barely sat down all day ha! I made some of our favourite burgers Gena’s Quinoa Chickpea Burgers . I got 8 large burgers out of using 3/4 of the recipe ingredients so they will be great for lunches over the week.

I served mine atop mixed greens, tomatoes, 1/2 avocado, 1 tsp of hemp oil, some asparagus and broccoli and a few parsnip and sweet potato fries. I topped it with my freshly sprouted alfalfa, I love sprouting, they just look so vibrant and full of life! I’m going to do sunflower sprouts next as they are my favourite! I was really full after that, but squeezed in another nectarine as I couldn’t resist the last one!

I finally had a chilled evening, and finished up with some fresh melon! I feel like I am in a really good groove with my eats right now, really going with the flow and having what I want rather than relying on rigid planning. I’m starting more and more to see food as fuel, and finding out what works the best for me in terms of my energy levels, mood, recovery and repair after exercise and what makes me feel great inside and out. I’m fuelling with lots of fantastic whole plant foods right now and as a result I’m feeling pretty good both physically and mentally, long may it continue.

What was the best thing you ate today?

Has the weather changed your go to meals at all?

I’m looking forward to some down time and getting back into some sort of routine over the next few weeks, I’ve certainly been eating out far too often, indulging a little and drinking way too much, which has left me feeling run down and sluggish. I’ve got back to healthier ways over the last fortnight with lots of juices, smoothies, soups and big salads, I feel in a really good groove with my eats over the last 2 weeks, I’m eating intuitively and just going with it and it seems to be working well as I’m starting to feel really good. I’ve been having some digestive problems over the last few months and am hoping these start to clear up once I get back into my normal routine!

Workouts have been pretty great of late! I am still following the LiveFit plan again (for the third time!) and I am well into Phase 2 now, I have got to the stage where I am lifting really heavy for less reps, and I feel pretty worn out after the workouts! I am currently lifting three days a week, 1 leg day, 1 longer workout 45-1 hour usually arms or chest and then another day combining 2 of the other workouts for an hour workout like shoulders and back, this has been working really well, although I need to start going a little lighter on leg days as my poor legs are too wrecked for running otherwise! I took a week off the weights last week as I was struggling, and felt on the brink of burning out…again. I’m really glad that I noticed the signs and decided to take a set back week as I know in the past I would have just ploughed on and left myself with really bad burn out! I hit the weights today for the first time in 10 days feeling refreshed and strong after my little break.

Running has been going great, I won’t lie it hasn’t all been easy, I have been finding it hard to get back into my groove and increase my distances again, but I just keep telling myself that I know it’s going to be hard for the first few longer runs, but it will get easier if I keep pushing through. At the minute I am running 4 times a week, 1 long run, 1 mid distance tempo, a short interval session and a short recovery session. My mileage isn’t huge, up to around 18 miles a week at the moment. I just came off a great long run on Sunday of 9 miles. My last two 8 milerocrs felt really tough going, my legs felt like lead, it wasn’t coming naturally, I was struggling with my breathing and just really not in the groove, but Sunday was just perfect, it all came to me so easily, I felt really comfortable and strong throughout like I had a lot left in the tank, which was a great feeling. Days like that don’t come around very often so I was savouring it! I ran 9 miles in 1.34 for a 10.27 pace which is quick for my long slow ones, I usually run them around 11 min/miles.

I am getting back into strength training this week and it’s a set back week with running with 4 shorter runs, a 3 miler and three 4 milers, I’ll chuck a couple of speed sessions in though, as I am finding them really improving my pace. I am hoping my endurance work will really tell in the mini marathon which is a 10k. I have been thinking a lot about my races for the year, I think I am going to do the Rock n Roll Dublin Half, the Frank Duffy 10 miler, the Dublin half and maybe the Cardiff half, also one of the colour runs in Dublin this year for fun too! That’s pretty ambitious, but I really want to challenge myself on the race front this year and get my goals of some new PB’s for 2013! I also entered the London marathon ballot am keeping everything crossed that I get in for 2014!

We’ve booked a week holiday in Gran Canaria for June-a week after the mini marathon- I am already counting down to it, I just needed to go somewhere with some sunshine and warmth and lie in the sun reading a book, pure bliss! I’ve started picking up some things to go away, I’m sure it will come around quickly, especially with the mini marathon being only 5 weeks from today! I’m pretty happy with how things are going right now so hopefully I am heading towards my goals!

Any holidays planned?

Anybody training for a race right now?

Calcium is vital for bones, teeth, blood clotting as well as the muscles, nerves and the heart.  There is a widespread view that calcium comes solely from dairy products, and if you eat a vegan diet you often get “where do you get your calcium?”  Dairy is in fact a poor source of calcium. It creates an acidic environment in the body and to neutralize this acidity and return the body to it’s natural alkaline state, the body leeches minerals like calcium from itself. So rather than being a good source of calcium, dairy products actually leach the mineral from the body, explaining why countries that eat high amounts of dairy products have very high rates of osteoporosis compared to countries that eat hardly any. The best sources of calcium are leafy green vegetables, nuts like almonds, seeds like sesame and sunflower, as well as whole-grains like quinoa and amaranth.

Magnesium tends to work synergistically with calcium helping it’s absorption-both can help to relax the body, particularly in cases of stress, and insomnia. They are also vital for bone and heart health. Magnesium is also great for muscle cramps, anxiety, kidney stones, migraines, nerves, pms and high blood pressure. It requires vitamin B6 for its delivery into cells and most peoples diets will already provide enough B6 for this process. Most people in the western world are very deficient in magnesium. I’ve used magnesium oil in the past sprayed directly onto the skin, it’s great for muscular aches/stiffness particularly if you work out a lot. Magnesium is really well absorbed through the skin, so sprays/rubs/bath salts are a great way to get it in. Good food sources of calcium are leafy greens and almonds, as well as grains like brown rice and millet, sweetcorn, seaweed and dried fruit like figs and dates.

Zinc is an antioxidant mineral. It is very important for the immune system and a deficiency can leave you feeling quite run down. It is also great for problem skin, as it helps healing and reduces scarring. It is also vital for hair/skin/nails, a deficiency is linked to baldness in males. It’s super important for male fertility, wound healing, appetite and hormonal balance in males- prostrate support. If you are taking a supplement of zinc long term you need to be taking copper alongside it. Good sources of zinc are nuts, seeds like pumpkin, peas and whole grains.

Iron is one of the most well known minerals. Most people when they feel fatigued or run down automatically assume it’s an iron deficiency-what isn’t common knowledge is that too much iron can actually cause the same symptoms as too little, this is why it is important to get your iron levels checked if you believe you are deficient rather than just up your iron intake. Haemachromatosis where the body is overloaded with iron is common in older males in Ireland, so it is important not to take on additional iron if you don’t need it. Iron is important for anaemia, fatigue, restless legs, mouth ulcers, heavy periods and pregnancy. Good sources are prunes, raisins, pumpkin seeds, unhulled tahini and blackstrap molasses. Greens like spirulina are also an excellent source of well absorbed plant based iron. Vitamin C helps with the absorption of iron, so try to take iron rich foods or supplements alongside things like kiwis/peppers/strawberries which are rich in vitamin C.

Potassium is a natural diuretic for water retention, it is also required for healthy functioning of the nerves and muscles, especially heart muscles. Chronic stress depletes potassium and can lead to fatigue, high blood pressure and neurological and muscular damage. Good sources are bananas, potatoes, mushrooms, dandelion, oranges, avocado, parsley and apple cider vinegar.

Selenium is another antioxidant mineral. It is a component of glutathione peroxidase which is an antioxidant compound protecting the cells from free radical damage.  It is vital for immune health, male fertility, eye health, healthy heart and healthy thyroid as well as inflammatory conditions like arthritis and psoriasis. Too much can be toxic so be careful when supplementing with selenium. I eat 2 Brazil nuts every morning and that gives me my full minimum recommended daily amount of the mineral. Other good sources are oats, rice and apple cider vinegar. Deficiencies have been linked to higher cancer rates and heart disease.

Chromium is extremely important for blood sugar balancing, thus having an effect on appetite and cravings. It helps to make receptor sites on cells more sensitive to the hormone insulin which carries glucose into the cells for energy production. It can also have an effect on weight loss and cholesterol through it’s blood sugar balancing properties. Good sources are almonds/almond butter, sunflower seeds and soya beans.

Manganese is a lesser known mineral, but also a vital as part of the bone matrix. It should help to prevent conditions like osteoporosis and arthritis. It is found in whole grains, nuts, beans, seeds and spinach.

Copper is extremely important for the absorption and utilisation of iron and the formation of collagen which is so important for the skin and the joints. Low levels are linked to heart disease, poor immune system functioning, and arthritis. Good sources are nuts, seeds, peas and dried fruit.

Silica is vital for healthy hair, skin and nails as it is essential for the synthesis of collagen. It is a mineral that the body loses it’s ability to store as well after the age of about 25, so it can be one that people need to increase in their diet or supplement with. It is also important for bone support and digestion. Good sources are alfalfa, cabbage, nettle, onions, cucumbers and horsetail.

Boron is very important for bone support, it is often found in complexes alongside calcium, and vitamins d and k for bone support and is particularly important for those with osteoporosis or those going through the menopause. It has an oestrogenic effect in the body which helps to prevent calcium levels in the bone matrix from falling. Good sources again include dark leafy greens, nuts, whole grains and fruit.

Molybdenum is a trace mineral which plays a role in enzyme systems that deal with detox on a cellular level, it helps convert iron into it’s active form and makes up tooth enamel. Good sources are whole-grains, peas, lentils, green leafy veg and garlic.

Minerals as supplements are very difficult to absorb, as such there are many different forms like citrate or malate which are bound to an acid, those bound to a food source and chelate bound to an amino acid which all claim to help with the absorption of the mineral.

Tea, coffee, sugar phosphates, oxalates, antacids, alcohol, heavy metals, white flour and bran can all inhibit the absorption of minerals. Modern lifestyles, high stress, medication, pollution and food processing can all destroy nutrients, increase our requirements, prevent absorption and clear out nutrients from the body to neutralize these chemicals. Modern farming methods also deplete minerals from the soil meaning most of the food we are getting is lacking in minerals that would have been abundant in them in the past. All of these reasons mean that although we may believe we are getting enough vitamins and minerals from our diets, sometimes it can be important to supplement to top up our levels and ensure we are getting adequate amounts, particularly if we live very active lifestyles as we have much higher requirements than the average human being.

It’s hard not to question what the hell is wrong with the world and to not lose your faith in humanity when you see things like this. I wore my Dublin marathon 2012 shirt to the gym today in honour of those in Boston, stay strong everybody and keep on running.

After the 7 days straight of work, my parents came to visit for the pre-Easter week, and they hired a car so we have done lots of little day trips and visited loads of nice places. The weather could have been better but at least it was dry!!!

We went to a little fishing village called Howth on the tip of North Dublin, it was really quaint and we enjoyed mooching round the streets, I even saw some seals, which made my day! We did a good walk/hike to the top of the Howth summit which had great views all around. After that we headed to the Country Market for lunch, it was a health food shop/deli with a lovely little cafe upstairs. I had a delicious red pepper soup with some marinated veggie salad and a 3 bean salad, it was really good! The soup was just what was needed after the cold weather! In the evening we went to Konkan, a little Indian in Dundrum and had a lovely Indian meal, I got the tarka dahl-same as always!-and it was delicious!

The next day we headed to Avoca handweavers in Wicklow, I’ve been before, but only briefly as part of a tour group so it was nice to explore it ourselves. We had hot drinks and my parents shared a huge hot cross bun in honour of Good Friday. We had a lovely browse around the shop-I could have stayed all day!-and I picked up some bits for our dinner in the evening which was just kind of picky bits, the yam nuggets were amazing!

In the afternoon we continued to Greystones, where I finally got to visit the Happy Pear, it was buzzing with people as it was Good Friday. We had some lunch there, I had a yummy soup and salad, and followed it up with a raw energy bar. I had a little look around the shop and bought KABOCHA! Yay! Finally. Only lived in Ireland for a year, and this is the first time I have bought any!! I also got some veggies for our Easter roast dinner, and got some organic plums and strawberries, fresh medjool’s-which were amazing-and some raw chocolate treats as my Easter gifts!

After that we headed to Bray where we had a lovely (but cold) walk along the promenade and then walked most of the way up Bray head before we headed home.

On Saturday we headed off to Kilkenny, I’ve never been before and I loved it. It was such a cute medieval city, lots of cobbled winding streets, lovely boutiques and cafe/bar/restaurants. We had a wander around the historic castle and then stumbled upon Cafe Sol, a bistro which was packed out with people, but they managed to squeeze us in. We had a lovely lunch, I had a salad which was topped with marinated veggies, olives and sunflower seeds, it was pretty good though could of used some beans/tofu or something to bulk it up a little!

Post-lunch we carried on our wander round the shops and streets and then visited the church where we climbed the tower, I cannot put into words how terrifying going up and down the staircases of this tower was!! So scary. Late afternoon we went to Cafe Mocha which was a lovely vintage style cafe/restaurant. My parents and Nick all had hot drinks and cakes. I had a lovely soya hot chocolate and tucked into a Clif builders bar as I was a bit peckish! We had a great day in Kilkenny, I just wish it had been a few degrees warmer!

My parents left early this morning so I have been having a relatively lazy day, getting some chores done and cooking up a mega roast for me and Nick. We don’t have roasts very often so they feel quite special when we do. I roasted up some kabocha, and had it alongside some tofu, asparagus, corn, broccoli, parsnips, carrots and stuffing. So good! Nick had lamb, which he enjoyed!

I had a great run this morning, over 6 miles for the first time since November! I love building up my mileage again, although I found today’s one quite tough going. I’ve had a hard week with lots of great but tough workouts alongside lots of sightseeing which is exhausting in itself so I was feeling quite tired throughout my run though I got it done. I had some raw chocolate covered Inca berries post lunch as an Easter treat. Me and Nick did quite well on the egg front!!

My training is going pretty well right now, I’ve been doing the LiveFit workouts and just finished Phase 1. I am not doing it to the set schedule but just 3 times a week. I have been combining some of the shorter sessions together, for 3 strength sessions of 45 minutes-1 hour per week, plus my 3 runs which I am amping up to 4 from next week as my training increases towards the Flora mini marathon in June.

How did you do on the Easter front?

Any travel plans, or have you been anywhere nice lately?

Anyone training towards anything right now?

24 was a huge year for me, I moved not only out of home for the first time but to a completely different country. I have loved the last 12 months we have spent in Dublin, and still enjoying new parts of the city all the time. 24 also saw me complete my first-and hopefully not last- marathon! 25 is certainly going to have to go some way to top 24 but I am determined to make it do just that!

My brother came over to visit us for the first time over the last few days, we had a lovely few days celebrating St Patricks Day as well as my birthday, and although the weather could have been better (snow in March?!), we certainly managed to cram in a lot of sightseeing and lots of good food!

We went out for a lovely Mexican at Cortina’s in Dundrum on St Patricks Day, they had an amazing special St Patrick’s day margarita made with fresh cucumber and lime juice, it was awesome!

On Sunday we headed into town to do a big of sightseeing and went to Kilmainham Gaol, which was fantastic, it was a bit of a trek to get there but it was totally worth it, amazing history of the place. It was absolutely freezing though! We went to Ananda in Dundrum for dinner and had an amazing meal for my birthday. I’ve been there a few times before and it is lovely. We all had amazing food and it was just topped with this perfect dessert:

That would be mango sorbet, with mango chunks, passion fruit foam and tapioca pearls. Absolutely stunning. I finished it off with a Pineapple and blueberry cocktail which was loaded with fresh fruit!

I had one too many drinks over the last few days and am certainly paying the price now! Hello milk thistle, sorry liver.

Monday was my birthday so I opened my gifts in the morning I had lots of lovely things:

I am getting some vibram five fingers from Nick but haven’t been able to find any in my size in Dublin yet, so I will have to get them online I got a lovely new Nike running hoody from my parents as well as some tickets to see The Great Gatsby ballet! I got lots of money, some gift cards, some little smelly bits, dvds, kitchen bits, loads of bars and tea, a shock absorber run (the same as my other one so I can rotate the two!), running headphones, a keepcup tea holder and the new Bobble iced which I am going to use as my new smoothie beaker as mine was getting a bit gross! Overall I got a pretty good haul!

Me and my brother went out to Cornucopia in the city centre and had an amazing birthday lunch. I had the health special which was a raw broccoli and dillisk soup, with raw crackers and raw hummus and leafy greens, a roasted cauliflower and chickpea salad in tahini lemon dressing (amazing!) and a raddichtriio salad. I had a green juice alongside, and we split the tricolour torte for dessert. This was made from layers of pumpkin, coconut/ almond/cashew (I can’t remember which!), and matcha green tea on a nutty date base, it was ridiculously good and looked so cool!

We did a bit of shopping and then it was time to take my brother to get his coach to go home and I headed home for a chilled evening after a few busy days. I wasn’t hungry for dinner after that huge lunch so I finished up with some raw chocolates that I won from Sharon, they were so delicious, thanks again! I also had a Natasha’s cacao orange ganache tart that I picked up town, this was too good to put into words, the coconut butter made it so rich and creamy, just loved it!

It was a pretty good but hectic few days and I had a lovely birthday. I am working 7 days in a row now starting today and then my parents are coming so no rest for me, life is busy right now, but that’s all good!

There are two types of vitamins. There are those that are water soluble-like the B vitamins and vitamin C-which means they are suspended in water and are passed out of the body easily.

There are also fat soluble vitamins which get stored in the fatty tissues of the body like the liver. Vitamins A, D, E and K are all fat soluble.

A closer look

Vitamin A There are two types of Vitamin A. Retinol- which is mainly found in animal foods and is the active form of vitamin A. There is also Beta Carotene, the more natural source, which is found in colourful fruits and veggies. The body converts this form into the active form. It is a potent antioxidant and is vital for eye health, the skin, and the immune system. High levels of beta carotene are linked to reduced risk of various diseases like cancer and heart disease.

Vitamin A is fat soluble so can be stored in the body, so it can be toxic if taken in large doses.

B Vitamins The B vitamins tend to work synergistically together and are vital for energy levels as well as being known as the anti stress vitamins. They are also good for the immune system, digestion and skin/hair and nails.

B1 (Thiamine) is required for energy production in the brain as well as nerve cell function. Some believe that taking a large dose 2 weeks before foreign travel can reduce mosquito bites!

Vitamin B2 (Riboflavin) tends to colour the urine yellow, do not be alarmed! It’s vital for energy production and lipid metabolism.

Vitamin B3 (Niacin) has shown to be effective in lowering cholesterol and balancing blood sugar levels. It can cause a rash on the skin though, so there are non-flushing types available.

B5 (Pantothenic Acid) helps to nourish the adrenal glands and is the anti-stress vitamin. It’s crucial for energy production as well as memory and brain function.

B6 (Pyridoxine) is important for the functioning of more than 60 different enzymes, as well as being crucial in maintaining hormonal balance and immune function, and warding off depression.

B12 (Cyanocobalamin) is vital for energy, a deficiency can cause anaemia. This is quite hard to come by in a vegan diet, although chlorella and nutritional yeast are good sources.

Folic acid is vital for pregnancy and for a healthy heart. It has an emphatic effect on reducing the chances of neural tube defects, as it is important for the development of the foetus. Again leafy greens are an excellent source.

A deficiency of the B vitamins can cause fatigue, low mood and anxiety. As they are water soluble they need to be replaced regularly. Good sources of the B vitamins are wholegrain rice, fruits, leafy greens, oats, nutritional yeast, nuts, seeds and beans.

Vitamin C A potent antioxidant, vitamin C is vital for the immune system, circulation, the heart and healthy skin. It is also required to regenerate vitamin E, and it is vital in producing Glutathione, which is a potent free radical protector. It is water soluble as the body does not store it. Good sources are fruits and veggies like oranges, berries, kiwi’s, melon and parsley. If you are going to supplement a buffered vitamin C like an Ester-C form is the best source as it is much more bio-available to us.

Vitamin D Often called the sunshine vitamin. Pretty much anyone in the Northern hemisphere would struggle to get enough vitamin D. Our bodies produce it between the hours of 10-3 on bright days during the summer. Most people barely get out in the sun for long enough during the summer, and let’s be honest in the UK and Ireland we rarely get sunshine in the summer anyway!! I would always recommend people to take a supplement of vitamin D. D2 is plant derived so suitable for vegans whereas D3 is animal derived. Vitamin D is vital for the absorption of calcium which helps with bone health. It’s also good for mood, helping to ward off anxiety and depression. A lot of studies of later life illnesses have actually linked them to a deficiency in vitamin D, hence why it is so important.

Vitamin E Known as the skin vitamin, vitamin E is vital for health skin, energy levels, heart health, circulation as well as hormonal balancing. It helps to stabilise and protect against oxidative damage caused by free radicals, heavy metals and environmental toxins. It is a potent antioxidant found in avocados, nuts and seeds.

Vitamin K Often overlooked vitamin K is hugely important for bone support and heart health. K1 is found in leafy greens and vegetables, whereas K2 is found in fermented foods and can be produced in a healthy GI tract by good bacteria.

This was just a brief look at the vitamins, they’re role in a healthy diet and some good sources of each. Although it is important to get as much as we can from a well planned diet, the absorption of vitamins can also be affected by alcohol, coffee, smoking, medication like the contraceptive pill, pollution, processed food, heat, light, stress, fried foods, and animal products. All of these things create an acidic environment in the body which leaches vitamins and minerals and effects their absorption, hence why sometimes we do need to supplement our diet to top up our levels.

I took it nice and slow to get back into my workouts, I’m listening to my body and if I feel tired or I don’t want to go to the gym/run that day then I won’t. I took a nice easy 3 mile jog last Friday to get back into the swing of things. I took Saturday as a rest day with an easy walk as I wanted to get back into full training slowly.

Last Sunday I started lifting weights again, I wanted to start doing some LiveFit weight workouts again and just kind of go with the flow and do what I wanted to do for the next few weeks rather than following any kind of set program. I did a combined chest/triceps and shoulders/abs workout from the first phase. It felt so good to be lifting properly again, as much as I like HIIT and cardio during weight sessions I just find it exhausts me too much so I want to keep that to a minimum for the next few weeks while I am still recovering.

On Monday I did a 3.5 mile run and I decided to sign up for my first race of 2013, the Flora women’s mini marathon , it’s a 10k in Dublin open exclusively to women. I didn’t realise until I signed up how big the event is- 40,000!! Absolutely massive event, I am so looking forward to it and ready to train really hard to hit my goals. I’m going to keep running 3 days a week for a few weeks, with one speed session and one long run, then I will up it to 4 runs a week probably in a month or so. I’ve looked at a few half marathons later in the year so I’d like to build up a good base of mileage in the legs now!

Tuesday I took my weekly rest day as I was in work early and could not haul myself out of bed! On Wednesday I did LiveFit back/biceps and leg workouts combined. This was a great workout, and I have really noticed that I am quite sore this week after lifting weights for the first time in a few weeks.

On Wednesday I hit the dreadmill for an interval run as the weather was so bad- it has actually rained heavily for about 4 days straight now- so over it! I did 4 miles in 40 minutes, with 5 min easy jog, 2 mins tempo, 3 mins recovery x 6 and 5 mins easy cool down. I was absolutely shattered after that! I made up a new sports drink using water, Viridian’s sports electrolyte fix, squeeze of lemon + lime and a tbsp of chia seeds. It was so good and kept me well hydrated throughout!

I took it easy on Friday again as I was quite sore from my earlier workouts in the week. I’m having a week off my Sunwarrior this week as the Stevia is just too sweet for me and I think it’s good to not stay on things continuously- I am so noticeably sore after workouts without using it!! I did a yoga for runners youtube video which was actually quite tough as my hips and legs were quite tight! This really helped to loosen things up though.

On Saturday I went to the gym before work and did the same Livefit Chest/Triceps + shoulders/abs move I did last week. Then on Sunday morning I went again and did back/biceps. I was going to go on the treadmill then to get my 4 miler in (weather-again!) but they were all full so in the end I just skipped out on it. I would have gone outside but it’s been like a hurricane for the last few days and it feels like the middle of winter despite it being the middle of March, mental!

I’ve been making loads of fresh juices and smoothies this week and I feel really good, especially getting off the stevia in my sunwarrior, despite it being totally naturally I find it tends to change your taste buds in a bad way!! I’ve also been cooking up loads of delicious soups as it is like mid-winter! Chunky vegetable is my favourite right now!

I have a few days off work after a long week last week so I am looking forward to relaxing, doing a bit of cooking and going for some outdoor runs if the weather improves?! I am so glad that I am finally feeling back to normal and able to get back into my little routine!

Regularly taking part in strenuous exercise increases your body’s requirements for all the basic nutrients- carbohydrates, fats, proteins as well as vitamins minerals and enzymes. People who take part in exercise regularly have much higher demands in terms of nutrients than the average persons. Hence why when the RDA (recommended daily allowance) of certain vitamins and minerals are discussed this is actually a minimum you should be getting, and active people will have much higher requirements than these numbers.

Carbohydrates are the best fuel for energy production. They can be stored in the body as glycogen in the muscles and liver and they act as a ready available source of energy for the body during strenuous exercise. As I talked about in the previous post, there are two types. Simple carbohydrates like dried fruit such as dates and figs are great for an instant energy boost. I used those fruit leather type bars during marathon training runs as they gave me an instant hit of energy. Complex carbohydrates give a sustained energy release, things like oatmeal the morning before a longer run provide a slow release to get you through your workout. I know that if I don’t eat enough carbohydrates my energy levels are very low and I struggle through workouts.

Protein is made up of amino acids and serves to build and repair the muscles. When we exercise the muscle must begin to break down (catabolic phase) before we can build it up (anabolic phase). Protein is essential for this building phase, and if we are lacking in protein it can cause muscle breakdown. Well planned diets (even vegan ones-surprise!) make it easy to get good amounts of protein in. Plant based sources like beans, legumes, pseudograins, nuts and seeds provide really good amounts of protein.

Fats are also a good source of stored energy. Essential fatty acids (the good fats that our bodies need!) help with inflammation (particularly good for the joints- especially if you are a runner!) as well as helping to metabolise fats for energy. That’s right EFA’s like coconut oil actually help you to burn fat! I like to get my good fats from nuts, seeds, avocado’s, coconut products and omega oils. I used Viridian’s joint oil during marathon training, it’s a blend of seed oils as well as anti-inflammatory spices like ginger, turmeric and chillies, and antioxidants like raspberry, cranberry and pomegranate. It was absolutely amazing as I started taking it when I had really bad knee pain and it cleared it up within days!

I personally like to use a protein powder supplement after working out just as I find it easier that way to get in high amounts of protein, as I never like eating too big a meal straight after a workout. Whey protein is considered to be the most nutritionally complete protein, but as it is dairy based I believe it creates an acidic environment in the body which leads to the leaching of vitamins and minerals, and can cause problems like bloating.

As a vegan I use plant based proteins like Sunwarrior’s brown rice or warrior blend proteins. They contain all the essential amino acids, are very alkalising to the body and easy to digest. Amino acids like L-glutamine are essential post workout as the body becomes seriously depleted during strenuous exercise and a standard diet is unlikely to provide high enough amounts to replenish the body’s stores. I like to make a green smoothie with a scoop or two of plant protein after exercise. Protein is generally taken after exercise to repair the muscles, although there is a lot of thought about the benefits of taking it before/after workouts.

I also like to use green foods like spirulina, chlorella and wheatgrass, they are great sources of natural plant based vitamins and minerals including the B vitamins which are great for energy levels. Wheatgrass contains all the essential amino acids and spirulina is a good source of plant based iron and protein. Spirulina is 60-70% protein (more than 300 times that of fish) and 58 times richer in iron than spinach! I know that runners especially females tend to have much lower iron stores than the general population so it is quite important to get adequate amounts. Iron is essential for energy production and metabolism. I have also just started using Sunwarrior’s activated barley which is said to be great for energy levels, so I will let you know how I get on with that.

Another important mineral that pretty much every member of the population is lacking in is magnesium, it is vital for energy production and a deficiency can cause chronic fatigue and cramping. Leafy greens like kale are good sources of magnesium as well as nuts and seeds. Magnesium oil is great to apply externally to the body as it is really well absorbed through the skin. Coconut water is also a good source during exercise but only if the duration is less than an hour, anything higher than that requires something with more sodium such as Viridians Sports Electrolyte fix. I love to use that product during and after a particularly tough workout as it a great natural source of the minerals (magnesium, potassium, sodium and chloride) that we lose in sweat, it’s very important to replace these as otherwise it can lead to dehydration.

Other supplements I take that are related to sports are Rhodiola Rosea which is an adatogenic herb supporting the adrenal glands which can become stressed in those who do a lot of exercise leading to adrenal fatigue. I also take maca for it’s energy benefits as well as it’s nourishing effect on the adrenal glands.

Sports nutrition is a vast subject which I’ve just begun to scrape the surface of, but I hope this is of some benefit to anyone out there doing a little or a lot of exercise. Although we all think we eat the perfect healthy balanced diet, the truth is that our demand for nutrients can be a lot higher if we are active, and with high pressure lifestyles and produce lacking the vitamins and minerals it once did, supplementation becomes increasingly important. Supplementation should never be in place of a healthy diet, but just a way to top up on your levels of certain things in order to meet your body’s increased energy demands.

The program was broken into 4 phases each lasting two weeks. The first phase focused on full body workouts and I really enjoyed this phase. The full body workouts were performed as a circuit with cardio in-between the sets which was a really good way to get the heart rate up and throw some cardio in there as well. There was plenty of challenging moves and ones I had never tried before which kept things interesting. The interval workouts were also really challenging, although I think doing 3 interval sessions a week is too much for me to be sustainable, 1 or 2 is enough as constantly pushing myself to fatigue just seems to leave me feeling burnt out after a few weeks.

The core circuit from this phase was insane, but I loved it, loved the scorpions although they are insanely tough. There was a lot of core work throughout the program which I really liked as I’ve found other programs I’ve done in the past to be a little lacking. I did slack on my plankaday though after a week or two, I need to get back into it again!

I liked the workout of choice day each week of the program, I tried a few new youtube videos, including some pretty tough ones like Jillian’s yoga meltdown and cardi-yoga!

Phase two mixed things up with some tough timed circuits, I liked the challenge of seeing how many rounds of the circuits you could do in a set time. The 100 rep workout was also a cool challenge, although 100 push-ups nearly finished me off! I also liked that the second week of most of the phases was in some way (time/reps) tougher than the first which kept things challenging throughout. Again there was a good little core workout, only 10 minutes, but it burned like hell!  The interval runs increased in intensity in this phase and became more challenging, but I definitely feel like they have helped my running immensely. I haven’t been able to get out for many outdoor runs but during the ones that I did I found my pace was improving.

Looking back on my workout recaps I noticed how I mentioned how burnt out I was feeling from just about the start when I started the program with a bad cold, I can’t help but feel that my fatigue and virus now all stemmed from that a few months back-should of noticed the warning signs earlier. Captain hindsight.

Phase 3 used pyramid sets where on each set the weight increased and the reps decreased, I really enjoyed these sets as I had never done them like that before. Although 130 step ups absolutely destroyed me! There was also a high intensity circuit which saw me perform 10 moves for 40 seconds each in a circuit, I liked that style as it was fast paced and very challenging. I also continued to really push myself during the interval runs in this phase despite the feeling of constant fatigue getting really bad at this point. I was up to over 5 miles in this phase which was the furthest I have run since around November time.

Phase 4 was a bit of a fail for me as I succumbed to this virus which has really knocked me for six. I know that I should of stopped and listened to my body’s signs earlier, but I really wanted to complete the program- which I didn’t manage in the end anyway!

I think the best part about the program is its flexibility, you can make it fit around your life, and make it work for you, changing up the schedule to how you see fit. I really regret forcing myself through some of the workouts as I feel it has led to my current state! I pushed myself to 110 percent for every workout and interval run when sometimes I should have eased back a little and saved my energy. I did manage a few walks and some yoga over the last few weeks, I have just started working out again over the last couple of days but I am taking it easy and listening to my body. I did a 3 mile run on Friday, and did a Livefit upper body workout this morning. Right now I need to do things that are less intensive and just take it slowly.

Overall, I really enjoyed the program although I was gutted I couldn’t complete the last two weeks. I am thinking about signing up for the next round, but I also think I need to take it easy for a while and do some less intense stuff, so I might do another round of it later in the year.

I really like the way you can adapt the program and make it work for you. I loved the varying degrees of challenge the program offered and I felt like the workouts kept me interested and really pushed me throughout. I personally like to follow a structured program and this is one that really worked for me although it just came at the wrong time coinciding with my virus. I would definitely do it again, and I would recommend it to anyone of any ability.