Need to up your protein but bored of the same old scramble? Try this twist on poached eggs from TV chef Gizzi Erskine.Each egg provides six grams of muscle-building protein. And don't worry about fat: the British Heart Foundation has dropped its
of the omega-3 alpha-linolenic acid than olive oil. Researchers from the Harvard School of Public Health found that this acid reduces the risk of heart attacks. The oil also contains gamma-linolenic acid, an omega-6 that quells inflammation.Eat smart: Store
of which can help lower your risk of heart disease and colon and prostate cancer, and boost your immunity. Skins are also rich in resistant starches and various types of fibre, which promote the growth of healthy bacteria in the intestines. Studies show
and running career. Vitamins, minerals and antioxidants should be as much a part of your healthy diet as carbohydrate and protein. Fuelling yourself with fatty, salty processed food is like putting diesel in your Ferrari.Oil changeSwitching the oils you use
of water, vegetable oils and additives blended with emulsifiers and flavoured with whey or, sometimes, butter itself.Choose a spread which has no more than 15 grams of saturated fat per 100 grams and look for labels which claim that the product is either
. Not only do avocados contain heart-healthy monounsaturated fats but researchers at Ohio State University discovered that their phytochemicals can help prevent mouth cancer.2. GarlicThe pungent bulb is an enemy of cancer. But don't throw it straight
in mind. Whether you're in need of inspiration or even if can't face a proper meal before a run, there is something here to fuel your session and set you up for the day. HOMEMADE AND HEALTHY Take a little time to make your own cereal and you'll dodge
(monounsaturated, polyunsaturated and omega-3 fats) and minimise the ones that can harm your health (saturated and trans fats).Aim to consume around 0.5-1g of healthy fats per kilogram of your body weight per day. Choose olive or rapeseed oil for cooking, use
at risk of heart disease. In addition, folate keeps blood cells healthy and fights off a severe form of anaemia.Folate is often added to breads and cereals, so it’s not difficult to ensure you meet the Recommended Nutritional Intake (RNI) of 200ug (or 600
natural”? So are crude oil, snake venom, and botulism, but I wouldn’t want to pay to eat any of those. And “multigrain” means nothing more than “made from more than one grain”—it sounds healthy, but if all those many grains have been stripped
