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Competitive Edge Nutrition, Swansea (2026)

13/03/2020

Every Friday for a while I will do a talk answering all your questions regarding nutrition and fitness.

I concocted this easy salad using a little spare and combined this with 🍅 and

It was extremely tasty and the lentils and the feta was actually a supremely delicious combination.

Lentils, like their pulse relative Chickpeas, are very high in protein and are an adequate replacement for those of you who don’t eat 🥩.

When some people say that you need to eat more protein or meat the more you strain your muscles, this is a and is

So I’ll start this weeks first by broaching the subject of vegetables and protein and how you can get a sufficient amount of protein from many .

Ask me your questions here or in my story.

12/03/2020

Start where you are. Use what you have. Do what you can” – Arthur Ashe
I made this delicious Protein filled smoothie bowl for the first time in the days leading up to the Barcelona Half Marathon and it was like heaven in a bowl and in my mouth.
This makes enough for you to store in a reasonable sized container and keep on picking at it either throughout the day or for a couple meal times.
Contains a brilliant mix of the mixed berries, low fat Greek Yoghurt and oats, and the nuts make it an even better dish.
Nuts are extremely good for us, especially for our minds and memory.
This smoothie bowl is a perfect snack to make in a lead up to a competition especially, because it is high in protein and carbs whilst being very low in fat and sugar, therefore giving you the sufficient protein, carbs and glucose that you need for high intensity training or competition but minus the sugar and fat, which ensures that you can maintain a consistent high level of competitiveness at a higher intensity for longer.
.
3 Cups of Porridge ( 150 Calories, 3g Fat, 27g Carbs, 5g Protein)
4 tbsp Low Fat Greek Yoghurt ( 78 Calories, 2g Fat, 7g Carbs, 9g Protein)
2 tbsp cinnamon ( 20 Calories, 0g Fat, 8g Carbs, 0g Protein)
1 Pack Mixed nuts ( 156 Calories, 14g Fat, 2g Carbs, 5g Protein)
1 pack chopped dates ( 289 Calories, 0g Fat, 65g Carbs, 2g Protein)
1 Cup Blueberries ( 45 Calories, 0g Fat, 9g Carbs, 1g Protein)
1 Cup Raspberries ( 32 Calories, 1g Fat, 5g Carbs, 1g Protein)
1 Cup Blackberries ( 32 Calories, 1g Fat, 5g Carbs, 1g Protein)
100ml Skimmed Milk ( 35 Calories, 0g Fat, 5g Carbs, 3g Protein)
2 tsp Honey ( 33 Calories, 0g Fat, 0g Carbs, 0g Protein)

See the full recipe on the website now.

12/03/2020

“Nerves are natural, it means your ready to face a Challenge and perform” – Dan Carter
This dish contains an absolutely delicious variety of your five a day, with a generous serving of all of your five a day in here with the carrot, asparagus, onion, peas and lentils.
It is possible to get your required level of protein through eating a lot more vegetables and cutting down on meat. The combination of these five ensures you are still getting 17g of Protein out of this dish as well as a lot of other important benefits.
Lentils are one of the highest protein vegetables that you can eat and even brown rice contains a fair amount of protein.
Asparagus and Rice also contain a fair chunk of iron which is very important for me after the intensity of the last few weeks races and very beneficial in general.
It means in this dish you are getting a whole load of carbs to refuel your energy sources and glucose after intense exercise from the rice, but the rice also provides you with a fair amount of protein and iron itself, before taking in to consideration the vegetables.
Frozen peas actually contain some protein themselves and provide us with a decently amount of zinc. Lentils are extremely high in zinc content.
This dish is very tasty and delicious and aside from the waiting time for the rice to cook amongst the vegetables in the microwave, it is a fairly easy and simple recipe to prepare and cook.
At least when it is in the Microwave the hard work of the preperation is done.

125g Brown Wholegrain rice ( 135 Calories, 1g Fat, 29g Carbs, 3g Protein)
1 cup of Frozen Peas ( 50 Calories, 0g Fat, 12g Carbs, 4g Protein)
50g Chopped Carrots ( 20.5 Calories, 0g Fat, 4g Carbs, 0g Protein)
25g Asparagus ( 15 Calories, 1g Fat, 1g Carbs, 2g Protein)
1 brown Onion ( 38 Calories, 1g Fat, 8g Carbs, 1g Protein)
400g Chopped Tomatoes ( 47 Calories, 0g Fat, 7g Carbs, 3g Protein)
50g Tinned Green Lentils ( 37 Calories, 0g Fat, 6.5g Carbs, 4g Protein)
200ml Hot Water

06/03/2020

My pack is in the post and I am looking forward to this month and raising of

It is the 7th most common Cancer in women and the 18th most common overall.

Ovarian cancer has a high fatality rate and is fatal in many cases and is the 8th most common cause of cancer deaths in women.

Pick some up from the soon or ask me if you would like one.

06/03/2020

This month is

Did you know;

1) Ovarian Cancer is the 6th most common Cancer in women in the 🇬🇧

2) It is the biggest gynaecological cancer killer

3) It takes women 15 days to act on their health concerns

4) It can affect women of any age

5) It is important to be aware if you have family history

6) 1/4 women mistakenly believe that smear tests will pick up ovarian cancer.

7) 9/10 Women cannot name all four symptoms of the disease.

Diet is hugely important for those suffering from this form of cancer, undergoing treatment or after their treatment.

Many sufferers can experience constipation, bowel obstruction or diarrhoea.

Sufferers in the treatment stage need to keep themselves with plenty of water and eat lots of and drink lots of . Avoid and other dairy foods and high foods whilst also ensuring you are still eating enough fibre by eating lots of 🍇 and 🌽 ‘S and Beans.

Survivors who are at the post treatment stage should be making fibery foods such as fruit and vegetables part of every meal and should fill up half of your plate and it is even more important that you are eating your .

Plenty of chicken, salmon and seafood high in omega 3 and vitamin c are also advantageous. And try to add and to as many meals as possible.

04/03/2020

is of huge but a huge part of Sporting performance is also .

Cutting out things like Coffee ☕️ after 4pm are hugely advantageous to promoting a healthier sleep.

Getting my full 8 hours sleep now is hugely important for my body and performance.

I find my body clock automatically wakes me up once I have had my optimum eight hours sleep and unless I have to get up for an early shift at work, I do not set any ⏰ and let my body clock wake itself up once my brain 🧠 has decided I have had enough 😴.

Also, engaging in regular exercise will also help promote a better sleep pattern.

If you can try to Ensure you are getting at least 7-8 hours of sleep a night

03/03/2020

Believe in yourself and be prepared to work hard” – Stella McCartney

Here is my homemade recipe with homemade

I know has been patiently waiting for my release of the recipe. Tag me in your stories and let me know what you think if you try it.

This recipe makes a large round pie, so I had enough spare for me for the next day and for some for another day. If you want to make a smaller pudding, half the ingredients.

I didn’t have enough characters left so for full recipe including step by step method visit the website 😊👌

50g butter ( 296 Calories, 32.5g Fat, 1g Carbs, 0.5g Protein)
88g light brown muscovado sugar ( 78 Calories, 0g Fat, 7g Carbs, 0g Protein)
2 eggs ( 134 Calories, 10g Fat, 2g Carbs, 14g Protein)
125g self-raising flour ( 335 Calories, 1g Fat, 69g Carbs, 10g Protein)
1 tsp baking powder ( 4 Calories, 0g Fat, 4g Carbs, 0g Protein)
1 tsp bicarbonate of soda ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)
138ml semi skimmed milk ( 50 Calories, 2g Fat, 5g Carbs, 4g Protein)
1 pack of dates, chopped finely ( 330 Calories, 0g Fat, 81g Carbs, 2g Protein)
For the Sauce
2 tbsp butter ( 296 Calories, 32.5g Fat, 1g Carbs, 0.5g Protein)
2 tbsp light muscovado sugar ( 78 Calories, 0g Fat, 7g Carbs, 0g Protein)
100ml double cream ( 467 Calories, 51g Fat, 2g Carbs, 2g Protein)
1 tsp vanilla extract ( 37 Calories, 0g Fat, 2g Carbs, 0g Protein)

For the Custard
2 tbsp Vanilla Ice cream ( 118 Calories, 10g Fat, 15g Carbs, 3g Protein)
1 tbsp double cream ( 53 Calories, 5g Fat, 1g Carbs, 0g Protein)
1 tsp vanilla extract ( 37 Calories, 0g Fat, 2g Carbs, 0g Protein)
1 tbsp self raising flour ( 90 Calories, 0g Fat, 20g Carbs, 3g Protein)

03/03/2020

50g butter ( 296 Calories, 32.5g Fat, 1g Carbs, 0.5g Protein)
88g light brown muscovado sugar ( 78 Calories, 0g Fat, 7g Carbs, 0g Protein)
2 eggs ( 134 Calories, 10g Fat, 2g Carbs, 14g Protein)
125g self-raising flour ( 335 Calories, 1g Fat, 69g Carbs, 10g Protein)
1 tsp baking powder ( 4 Calories, 0g Fat, 4g Carbs, 0g Protein)
1 tsp bicarbonate of soda ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)
138ml semi skimmed milk ( 50 Calories, 2g Fat, 5g Carbs, 4g Protein)
1 pack of dates, chopped finely ( 330 Calories, 0g Fat, 81g Carbs, 2g Protein)
For the Sauce
2 tbsp butter ( 296 Calories, 32.5g Fat, 1g Carbs, 0.5g Protein)
2 tbsp light muscovado sugar ( 78 Calories, 0g Fat, 7g Carbs, 0g Protein)
100ml double cream ( 467 Calories, 51g Fat, 2g Carbs, 2g Protein)
1 tsp vanilla extract ( 37 Calories, 0g Fat, 2g Carbs, 0g Protein)

For the Custard
2 tbsp Vanilla Ice cream ( 118 Calories, 10g Fat, 15g Carbs, 3g Protein)
1 tbsp double cream ( 53 Calories, 5g Fat, 1g Carbs, 0g Protein)
1 tsp vanilla extract ( 37 Calories, 0g Fat, 2g Carbs, 0g Protein)
1 tbsp self raising flour ( 90 Calories, 0g Fat, 20g Carbs, 3g Protein)

1) Heat the oven to 160C or Gas Mark 5.
2) Grease a round baking tin with some butter.
3) Mix the Butter, sugar, eggs, flour, soda and baking powder together with a spoon until ingredients form a thick mixture. Add the milk slowly, little by little, continuing to stir as you pour in the milk. Once you have done this, add the dates and stir once again.
4) Pour the mixture in to the baking tin and bake for 35 minutes, taking the tin out and making a hole in the middle midway through cooking to enable air to get in.
5) For the sauce, mix the butter, sugar, vanilla extract and cream together in a saucepan on a medium heat until the sugar dissolves and the butter melts and one delicious sauce is formed.
6) Make the sauce close to the pudding finishing cooking. Once the pudding finishes cooking, pour the sauce all the pudding, and set aside, allowing time for the sauce to soak and absorb in to the pudding before serving.
7) To Serve, mix the vanilla ice cream, cream, vanilla extract and flour together on a medium heat for a few minutes until a little thick.

01/03/2020

It is only 5 weeks out from the now and after training unbelievably hard in order to leave no stone unturned in attempting to get the magic sub 3 hours and knowing I am in prime position to do so after a new PB and 1:22;19 in Barcelona, I decided to make this today as a treat.

With all the training I have ✅ off and quite a lot of early morning wake up calls, I made this to give myself a well earned and deserved treat.

I don’t eat this often as it is extremely high in sugar and a low GI diet is best, but having done so much and with the final stint to come, this is actually a great treat in the middle of Marathon training. The glucose levels will thank me 🏃‍♂️.

Check the for the soon

01/03/2020

This is a pretty simple but delicious creamy .

Very easy to concoct but absolutely tasty all the same.

Full of nutritious iron and minerals with the 🥕 and Peas too.

23/02/2020

“Mental will is a muscle that needs exercise. Just the like the muscles of the body”- Lynn Jennings
I made this recipe yesterday as my pre-race meal and it paid off a treat as I absolutely smashed my previous best finish in Welsh Championships.
I made a full pie and this was enough to keep some left over for the next day. In terms of a pre race meal, this has a perfect combination of everything in order to fuel yourself for success.
In one serving before my race, this meal altogether contained 31g of Protein and 46.5g of Carbs in addition to all the added benefits that the prawns give, not to mention being high in vitamin c and omega three’s.
Sweet Potatoes are also one of the best vegetables we can eat being high in Vitamin A and potassium. There is so much goodness here that will give you the best possible chance of success.
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250g Prawns ( 208 Calories, 6g Fat, 0g Carbs, 38g Protein)
5 Celery Sticks, finely chopped ( 10 Calories, 0g Fat, 1g Carbs, 0g Protein)
2 tbsp single cream ( 91.5 Calories, 9g Fat, 1g Carbs, 1.5g Protein)
200ml Skimmed milk ( 72 Calories, 0g Fat, 10g Carbs, 8g Protein)
Parsley Sauce mix ( 76 Calories, 2g Fat, 10g Carbs, 4g Protein)
Fresh Parsley ( 36 Calories, 1g Fat, 6g Carbs, 3g Protein)
Puff Pastry ( 339 Calories, 16g Fat, 39g Carbs, 8g Protein)
4 Medium Sweet Potatoes, peeled and finely chopped ( 154 Calories, 1g Fat, 32g Carbs, 3g Protein)

See Website for full recipe

23/02/2020

As I’ve been busy the two days previous, here are my days 14 and 15 of the
Day 14; something I’m proud of. What I am most proud of in my competitive 🏃‍♂️ life so far is the fact that I have now been selected for 🇬🇧 InterCounties XC Championships and World Championship Trials 2 years in a row Now. This year I also made the team automatically without being promoted up from reserve so I now know I belong at that level.
Day 15; a pic of my go too and
This pic is of a that I made not too long ago and soups are one of my favourites.

Competitive Edge Nutrition

13/03/2020

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