-raising flour, 100g butter, 150g caster sugar, two eggs and a pinch of salt. Bake for 1-1½ hours until the bread is golden on top and a skewer comes out clean. Fresh muffins are also a great idea. Use wholemeal flour and add some fruit for fast-burning sugar

running. Most runners understand the benefits of a healthy, balanced diet, and fresh, seasonal food can play a big part in making sure your diet is made up of the freshest and most nutritious food available. Spring is the perfect time to start eating

. These simple carbohydrates are a great source of energy - in fact, honey was even used by runners in the Olympic Games in ancient Greece in as an energy source.A blend of natural sugars (80%), water (18%), and minerals, vitamins, pollen and protein (2%), honey

out at around 1,500kcal from carbohydrate per day for most women and 1,800kcal for men. However, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition

've made this humble fruit our own. There are now over 1,200 native British varieties of apple, perfect for eating, cooking - or cider making. British apples are available nearly all year round, but they really shine in the autumn, with the impeccably

foods from 0-100 based on their immediate impact on your blood sugar levels - a measure of how quickly your body can convert the food into glucose. Food with a very high GI is best for an instant glucose hit during or after exercise, while lower-GI foods

, and add any vegetables or herbs you fancy - cherry tomatoes and chopped courgette are both tasty additions. Fold the parchment over the top and bake at 200C/fan 180C/gas mark 6 for 15 minutes. Buy: Fresh and smoked salmon is available at the vast majority