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RUN RUN RUN!

POSTED: 13TH July 2017

Today's blog post is for anyone who has had that little thought pop in to their head that they would like to start running, then almost as quickly you give up because you have no clue what to do! Well Emma Kirk Odunubi who works as a Pacer for Nike is here to share her tips on how to start the journey to being a runner.

Vegan Protein

How do I try and run!?

So you've decided to run? Whether it's that drunken choice to bet your mate you could run a marathon, or you really just want to make a conscious effort to get yourself built up to run your first 5k - it is possible? So the furthest you've ever run before is 10m for the most and in doing so thought your heart was on fire, don't worry it's totally fine.

Begin by firstly getting yourself analysed for running shoes. Everyone's feet move differently meaning we need different levels of support to one another. Don't stress yourself in finding the right pair-leave it to an expert. I work at Profeet in Fulham. It is my job to do anything from simple run analysis, to assessing runners bio-mechanically to help prevent and rehabilitate injury! Places like Run and Become, Runners Need do gait analysis. Basically don't pick your shoes on your favourite colour-choose on level of support needed for you!

Now the running itself, don't try to run hard for 30 minutes, because you and I both know if you're never run before , you'll get to the end of the road and not be able to breathe. Start by walking for 5 minutes. Brisk but still be able to hold a conversation. After 5 minutes, run at a steady pace for for 2 minutes, then back to walking for 5 minutes. Repeat this 3 times.

If that looks simple to you, reduce the walk time by 2 minutes and increase the running time by a minute. Over time this running will feel easy, so continual reduction in walking time should happen week on week. By week 5/6 you will be able to run at least 20 minutes non stop. 

A secondary thought is to start doing some strength work alongside running. When you run you technically are only on one leg at a time, so single leg strengthen will massively help you. Exercises like single leg balance, single leg squats to a chair and lunges are great additions for training.

Whatever run you are trying to build to, the wise Nike found once said 'If you have a body, you are an athlete'. So any distance, big or small, is an amazing achievement and don't forget whenever you're pushing yourself, channel your inner athlete!


BERRY BLISS BALLS

POSTED: 2nd June 2017

If you're looking to up your protein intake but still venturing in to the land of powders then these Berry Bliss Balls by @_hannaeats of https://hannah-eats.com/ are the perfect option. They are ideal as a pre or post workout snack and can be made in advance with 0 cooking!

Vegan Protein


 

Serves 12

Preperation time 10 minutes

Cooking time None - 15 minutes setting time instead.

 

Ingredients:

- 24g of Good Berries,

- 50g of Good Oats and Berries,

- 30g of liquid sweetener (I used Date Nectar),

- 30ml of melted coconut oil,

- 30g of date paste (or 30g of blended dates),

- 20g of nut butter.

Method:

1. Mix together the nut butter, date paste, liquid sweetener and coconut oil in one

bowl and all the dry ingredients in another,

2. Tip the dry ingredients in to the wet and mix until well combined,

3. Press the mixture in to 12 balls using your fingers,

4. Leave to set in the fridge for around 15 minutes before eating!

 

We hope you enjoy this recipe, they are super quick and easy to make and taste yummy! Make sure to tag us in your creations on (our Instagram link) and head to  https://hannah-eats.com/ for more recipes. 

Raspberry & Vanilla 'Pronuts'

POSTED: 12th May 2017

 

It’s Coeliac awareness week and we teamed up with the Lovely Ruth from nutritiously naughty https://www.nutritiouslynaughty.co.uk/raspberry-vanilla-pronuts/ to bring you some Gluten Free treats! Ruth makes amazing gluten free Recipes on her blog and Instagram and we couldn’t be happier with her Chocolate, Almond butter & Vanilla protein cake made using our Vegan protein powder.

Vegan Protein

 

Makes 12-15

INGREDIENTS

125g melted coconut oil

3 large eggs

100ml maple syrup

250ml unsweetened almond milk

1 tbsp cider vinegar

2 tsp gluten free baking powder

100g ground almonds

65g The Good Guru vegan vanilla protein powder

170g rice flour

125g fresh raspberries

To decorate:

50g cacao butter or coconut oil

45ml maple syrup

30g cacao powder

1 tsp vanilla extract

8g sachet The Good Guru Good Berries

METHOD

Preheat the oven to 170oc and lightly grease a 6 hole doughnut pan with coconut oil (if like me you only have 1 doughnut pan then cover the remaining batter with a tea-towel in between batches)

Mix the baking powder, ground almonds, protein powder and rice flour together in a large bowl

Add the coconut oil, eggs, maple syrup, almond milk and cider vinegar to a blender or food processor and pulse 2-3 times until everything is combined

Pour into the bowl with the dry ingredients then mix everything together until you are left with a thick batter

Roughly choc the raspberries before stirring them through the batter

Spoon the batter into the greased doughnut pan and bake for 18 minutes or until a skewer comes out clean

Leave the doughnuts to cool in the pan for a few minutes, then run a palette knife gently around the edges before placing them on a cooling rack to cool completely 

To make the chocolate icing simply melt the cacao butter or coconut oil in a bowl over a pan of simmering water

Remove the bowl from the heat then whisk in the maple syrup, cacao and vanilla (you may need to leave it to thicken slightly for a few minutes)

Gently dip the top half of each doughnut in the chocolate icing then sprinkle over the good berries sachet

Store in an airtight container

How to make Chocolate, Almond Butter and Vanilla Protein Cake

POSTED: 10th May 2017

It’s Coeliac awareness week and we teamed up with the Lovely Ruth from nutritiously naughty to bring you some Gluten Free treats! Ruth makes amazing gluten free Recipes on her blog and Instagram and we couldn’t be happier with her Chocolate, Almond butter & Vanilla protein cake made using our Vegan protein powder.

 

Vegan Protein

 

The recipe is not only Gluten free but refined sugar free, dairy free and low FODMAP, so really we wonder how this amazing cake exists! Make sure to give it a go and let us know what you think of these guilt free gluten free cakes. 

3 WAYS TO JAZZ UP YOUR MORNING OATS

POSTED: 16ST January 2017

Just take one look at her Instagram feed and it will come as no surprise that Ayten from EatNourishLove is our absolute favourite when it comes to all things breakfast. She is a queen when it comes to jazzing up the morning oats into something that not only looks good, but tastes good and is even better for you.


She is all about clean, healthy food- that nourish your body with all the nutrients you deserve. She takes simple foods and turns them into something worth waking up for

APPLE OATS | SERVES 1.

 

 

INGREDIENTS

40g The Good Guru apple oats

1 teaspoon maca powder

1 teaspoon carob

1 teaspoon baobab

1 teaspoon  lucuma 

250ml apple juice 

DIRECTIONS

Put all the ingredients in a saucepan and cool until desired consistency- add to a bowl and top with all your favourite extras.

 

APPLE OAT SMOOTHIE | SERVES 1.

INGREDIENTS

40g The Good Guru apple oats

1/2 teaspoon matcha powder

1/2 teaspoon cinnamon

250ml apple juice

DIRECTIONS

Put all the ingredients into a blender and blend for 30 seconds. You can heat inn a saucepan to make a really thick smoothie- add to a bowl with all your favourite toppings for a quick and simple smoothie bowl.

 

 

OATS NUTTY BERRY MUFFINS | MAKES 9.

DRY INGREDIENTS:

1 cup The Good Guru berry oats

1 cup chopped almonds

1 cup granola

1 teaspoon cinnamon

1/4 teaspoon salt 

Wet ingredients:

1 whole egg

2 tablespoon melted coconut oil

5 tablespoon raw honey 

DIRECTIONS:

  1. Pre-heat the oven at gas mark 4/180°c Combine the dry ingredients in one bowl and the wet ingredients in a seprate bowl
  2. Bring them together and mix well
  3. Using a spoon, seperate the mixture into 9 large muffin cases
  4. Bake for 30 minutes and leave to cool for 20 minutes.

 


6 TIPS I LEARNT FROM RUNNING MY FIRST EVER MARATHON!

POSTED: 16TH February 2017

Emma Kirk-Odunubi is a 23 year old fitness and self-confessed gym machine, who loves to share her tips and tricks in the fitness world for us all to read on her incredibly helpful blog.. She has over 8 years worth of experience in the sports retail industry making custom running insoles and selling running shoes- and is in the middle of training for her second marathon.  

Vegan Protein

After completing her first, she learnt some very important tips and has joined forces with us to teach them all to you- and to start amping up her training- you can see her review of our Pre-Workout here.. 

6 Tips learnt from running my first ever marathon!

  1. It's a training journey, don't fret about the high mileage on day 1. Running your first marathon can be so daunting, but it's the reason you're following a plan. By slowly building week on week you're incredible body adapts- you can do it! 
  2. Keep your long runs slow. By doing this you are able to adapt to running further, at the closing of your programme you may want a few long runs to have a segment of marathon pace. Initially though, keep relaxed and controlled (roughly 1minute slower than marathon pace some say).
  3. Try lots of different nutrition brands in training. Everyone is different and so if gels work for your friend from one company, there's a chance your body may totally hate them. This will cause for upset stomachs when running and you can all guess how unpleasant that is! So buy brands of all types and test them out. Make sure you have you favourites by race day!
  4. Strength work is vital- especially single leg. I've mentioned this in other posts but after my first marathon everything hurt but my glutes! I knew this was wrong and this time round have taken to being in the gym twice a week and running only 3 times a week. Everyone is different but try at least once a week to focus on leg strength.
  5. Correct footwear is ESSENTIAL. In my training for my first marathon I was fitted correctly for footwear. During training most use one shoe throughout or even, like myself change half way through to a new pair. Get a gait analysis and make sure you're armed with the right tools from the outset.
  6. Lastly, nutritionally recover well! Eating correctly whilst training is essential to keeping you strong. After long runs, take on protein, such as The Good Guru Essential Whey Strength to help muscle recovery. For some, especially women, you may find your fatigue increases due to iron deficiency and the extra training. Check this with your doctor but you can always supplement this!

 

Overall, enjoy your first marathon experience! So they say you'll never get your first back.

Happy running :)

 

EXERCISE AND MENTAL HEALTH AND WHY WE SHOULD TACKLE OUR FEELINGS

POSTED: 16TH January 2017

With Mental Health Month nearly closing to an end, we teamed up with Personal Trainer Dan and Mental Health Blogger Richard to speak about their personal experience with Mental Illness and how exercise has helped them.


Dan Smullen is a personal trainer from Dublin, has been in the industry for over 9 years and has a Bsc. In Sport Science- and blogs at http://bloke.ie

The Science-y Part:

Although we are determined and more motivated than ever to stick to our New Year's resolutions, for most of us January is a complete struggle. We are broke, it’s cold and dark and we just want to crawl back into bed. The statistics from the Samaritans Suicide Statistics Report 2016 show that for every 100,000 people in the UK and Ireland, over 10.8% lose their life to suicide. With January being Mental Health Wellness month, it is important that we tackle our feelings and do not give into them. 

Exercise for your feelings not just to lose weight.

We start our New Year's fitness resolutions to lose weight but unfortunately by February, about 10% of us drop off and give up. By the end of the year, 30% of us will have given up only to repeat the cycle again. Maybe our reasoning for getting fit in the new year is wrong? Exercise has been proven to combat depression. Without us knowing, exercise can impact your feelings. For example, when you are tired or sad you move slower and when you’re anxious, you either rush around or stop completely and are left feeling paralyzed. As exercise can reduce your feelings of anxiety, you can help manage your feelings by exercising daily.

Give in to exercise and improve your feelings.

The list of reasons you may not want to exercise can be endless. It’s even harder in January when you see brands leveraging body beautiful imagery in their messaging and advertising to get you to buy their products. These cover models get paid to look like that and are often photo-shopped to the moon and back so we shouldn’t set our expectations that high. Not achieving our goals is one of the biggest reasons we give up and stop going to the gym. When we start a new exercise regime, we try to follow one set by one of our role models. Instead of always focusing on exercise for aesthetics, we should exercise to feel better within ourselves. Getting 30 minutes of exercise in daily as a goal is much more attainable than getting a “6 pack in 6 weeks”! If continued for 66 days, scientists have shown that we will form a new habit out of exercising. By April you will have another way to deal with and help manage your feelings and if you can move away from the mentality of exercising solely to lose weight, you will have much better success long term.

The Personal Part: 

Richard Taylor is a Mental Health Blogger and Vlogger for RichBiscuit.com. He has suffered with OCD and Depression for many years, and openly speaks about his experiences on his blog and social media. He has just recently appeared in a documentary on Channel 5 ‘My Mental Illness and Me’ and was appointed the Youth Chairman for the OCD Action panel.

“When you live with a mental illness, performing regular tasks can be very tough and motivating yourself to exercise daily can be even harder to do. It’s even more complicated when one of your mental illnesses physically alters how you approach said exercise. I have OCD and Depression and although exercising is in no way a miracle cure at all, it does offer a slight reprieve from the feelings of total hopelessness that can accompany my mental illnesses. I first found the benefits of exercising and eating healthily after discovering Joe Wicks, The Body Coach and his #LeanIn15 videos on Instagram. I was hooked on his enthusiasm and positivity and it was easy to follow his YouTube videos.

I’ll admit that it was hard at first to keep up with the intensity of his workouts but I eventually found my own rhythm and started to notice changes. I was able to exercise for longer and push myself harder each day and I could see my body physically changing and becoming fitter. However, exercising not only had a positive effect on me physically but mentally I was less susceptible to negative moods and getting into a slump. I always used to argue that exercising would do nothing for my mental health but I’ll be the first to encourage someone to take up some form of daily exercise now. And okay, some days I let it slide and give myself a break but that’s totally okay! It shouldn’t be something you feel you have to do every single day, you know what’s best for you! But I would say that introducing exercise into your life and having a positive attitude about it whilst giving it a real chance can definitely help to improve not just your physical wellbeing, but your mental health as well”

 


DAN’S LINKS
Twitter: https://twitter.com/dansmull
blogging over at Bloke.ie

RICHARD’S LINKS
Twitter/Facebook Page - @richbiscuit21
Website - www.richbiscuit.com
YouTube Channel - https://www.youtube.com/channel/UCU_Ghh82-HycWt1V3MCTuDg



References;

[http://www.samaritans.org/about-us/our-research/facts-and-figures-about-suicide]

[http://webarchive.nationalarchives.gov.uk/20160105160709/http://www.ons.gov.uk/ons/dcp171778_351100.pdf]

[http://www.wsj.com/articles/the-week-your-new-years-resolution-to-exercise-dies-1421703411]

[http://www.ihrsa.org/blog/2016/10/17/health-club-member-retention-is-a-team-effort.html]

[https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/]

[https://www.ncbi.nlm.nih.gov/pubmed/23548985]

[http://onlinelibrary.wiley.com/doi/10.1002/ejsp.674/abstract]

The Good Guru Blog is a place for opinions. These opinions belong to the author and are not necessarily shared by The Good Guru.  

 



FOOD AND FITNESS INFLUENCER MAXINE FROM SUNSHINE AND WAFFLES CREATES THE MOST HEART EYE EMOJI HEALTHY RECIPES ON HER INSTAGRAM PAGE THAT WILL JUST MAKE YOU WANT TO GO BACK FOR MORE AND MORE

POSTED: 16ST January 2017

We challenged her to create her tastiest recipe using our Oats and she did not disappoint.Her Protein Cookie gets a 10/10 from us.


Check out more of her recipes at @sunshineandwaffles


Recipe:

2 cups @the_goodguru Protein oats

2 tbsp @nutriseeduk cacao powder

1 cup  @twochicksproducts egg whites

1/2 cup @alpro almond milk 

Tsp of baking powder 

 

 

Combine, shape onto a baking tray & bake for 20 minutes at 180 Top with a splattering of @jimjams_spread hazelnut spread and @meridianfoods almond butter 

 

 

 


KICK START YOUR DAY WITH A BRILLIANT BREAKFAST

SALMA S. KHAN, THE GOOD GURU NUTRITIONIST

POSTED: 31ST January 2017

Vegan Protein

The saying, “Breakfast is the most important meal of the day” should not be taken lightly. Much research backs up this saying, and stresses the significance of not skipping breakfast. 

 

By the time we wake up and get ready to have breakfast, we technically have fasted overnight while sleeping. So skipping breakfast adds to this fasting period - it may disrupt blood glucose balance, consequently affecting energy levels and concentration. Studies suggest that due to this disruption in blood glucose, breakfast skippers may develop a higher tendency to overeat during the day, since they crave more unhealthy foods to provide a quick-fix. Consequently skipping breakfast may also mean your body is playing catch up all day to try to make up for missing breakfast. Interestingly, some studies suggest that eating breakfast regularly may lead to improved mood and better memory, as well as giving the metabolism a boost which could benefit weight loss and management.

 

Not only is eating breakfast important, but so is what you eat for breakfast. Consuming sugary pastries and a coffee is not the best breakfast option because these food items may upset your blood glucose balance. A rapid rise is usually followed by a sudden slump, which may result in a range of symptoms including fatigue, poor concentration, irritability and cravings for a sugar fix. 

After this overnight fast, breakfast may kick start your energy levels if you choose healthy, slow energy releasing foods. So ditch the bowel of sugary cereal for a bowl of porridge which should prevent you craving unhealthy snacks. Ideally, it’s best to consume breakfast within 1 hour of waking. Here are some brilliant breakfast choices;

A bowl of porridge with milk of your choice (e.g. cow's, almond, hemp or coconut milk), with 2 tablespoons of ground almonds or walnuts, and a small handful of blueberries or raspberries. 
A bowl of nut and seed muesli with milk of your choice, and either a small handful of berries, a chopped apple or grated carrot.
Overnight Cold Oats - Soak 4 tbsp of oats in milk of your choice with 2 tbsp of ground nuts/seeds and add in a small handful of chopped strawberries or 1 chopped banana. Sweeten with a dash of raw honey or maple syrup if desired, and refrigerate overnight - you may need to add a little extra milk before consuming.
Chia Seed Porridge - To prepare this breakfast option, soak 4 tbsp of chia seeds overnight in milk or fresh juice of your choice. Add in 1 mashed banana for sweetness and a chopped pear or peach. Refrigerate overnight - again you may wish to add a little more milk or fresh juice prior to eating.
Either 2 poached/boiled eggs or 1 poached/boiled egg with 2 pieces of smoked salmon on a bed of watercress, with half an avocado and 1 slice of wholemeal granary toast or 1-2 crisp breads (e.g. rye or spelt based).
Two wholemeal slices of toast with 2 tsp of nut/seed butter on each slice (e.g. hazelnut butter or pumpkin seed butter) with fruit of your choice (e.g. 1 peach, kiwi, apple or pear)
A 2 egg vegetable omelette prepared with vegetables such as spinach, tomatoes, mushrooms or peppers, with 1 wholemeal granary slice of toast or 1 wholemeal tortilla. For those avoiding bread, simply add in some slices of pre-cooked potatoes. 

 

 

 

If you're not a breakfast person, try to gradually get into the habit of having breakfast. Start your day with an easy to digest smoothie made with a serving of protein powder or 2 tablespoons of any unsalted ground nuts and seeds, 1 banana, a handful of mixed berries, and some water or milk to get the consistency right - a convenient breakfast option that can be taken into work when on the go.