Posts Tagged‘Nutrition’

Northburn 100

Northburn 100 Mile Ultra Marathon

by Shona Stephenson on April 4, 2013

Tarawera Ultra March 2013 was a total disaster. I just had the most public withdrawal from Tarawera 100km due to me pissing and shitting blood only 1 week before attempting Lisa Tamati’s, Northburn 100 mile. A week before Northburn 100 Miles, I was made to stay in hospital over night to re-hydrate and for monitoring and testing at Rotarura Hospital.

I was guttered because I also withdrew from Great North Walk 100 Mile in November 2012. Withdrawing from the 2 biggest and longest events in a row on my running calendar was not the way I wanted to start my 2013 Ultra Running Campaign.

My head told me to pull out of Northburn 100 Mile and just race the 50km and run some hill re-peats and look at it like well deserved training holiday. My heart said that I should race the 100 miler. I did not want to let race organizer of Northburn 100 Lisa Tamati down. Lisa is one of my heroes. She is one of the main reasons why I run ultras. I like most Ultra runners out there read “Running Hot”, and I was motivated to run Oxfam Trailwalker Sydney my first 100k in 2010. I wanted to support her event. Especially because she is a fellow female. “I support women in sport”. As the slogan goes. Continue Reading

Pre-Race Berry Oats Trail Running Recipe 002

Pre-Race Berry Oats

by Shona Stephenson on October 29, 2012

Travelling Pre-Race Eat Out of the Container Berry Oats Break-fast

Calories 482 Fat 18.5g Sodium 161mg Carbs 72.3 Protein 17.9

Make this Trail Running Recipe the night/day before your event.

1/2-3/4 Cup of Traditional Rolled Oats
1/2-3/4 Cup of Jalna Premium Natural Yogurt
1/2 Cup of Frozen Berries
THIS ONLY WORKS IF THE BERRIES ARE FROZEN
1/4 Cup of Milo
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Hammer Bar Chocolate Chip Review Trail Running Nutrition 001

Hammer Bar Chocolate Chip

by Shona Stephenson on October 25, 2012

Hammer Bar in the Chocolate Chip flavor saved my bacon during the Surf Coast Century

When nothing was sitting well in my gut due to the heat or runners gut I could still stomach the Hammer Bar Chocolate Chip. It also saved me while running Oxfam Trailwalker Sydney when I was feeling dizzy after 80ks. Hammer bar Chocolate Chip went down like a dream. I am now lucky enough to be sponsored by Hammer Nutrition. Thank you Hammer.
What I love about Hammer Bar’s is that they really yummy. They are made from all natural certified organic food sources.

The Hammer Bar Chocolate Chip is made up with the following ingredient;

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Wight Loss Stri Fry Recipe

Weight Loss Stir Fry

by Shona Stephenson on October 17, 2012

Serves 1 Calories 372

2 Egg Whites (When I’m not pre-event dieting I allow 1 egg Yoke) 3/4! Cup of Frozen Peas
1 Cup of Water Boiled to defrost the Peas
90g Pumpkin sliced
3 Medium Mushrooms sliced 65ml! Lite Coconut Milk
1 Tsp Canola Oil
3/4 Cup of Cabbage Sliced
1 tsp of Coriander Chopped
1 tsp of Curry Powder

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Trail Running Australia Recipe Date Brownies

Date Carb Loading Brownies

by Shona Stephenson on September 22, 2012

Trail Running Recipe Date Carb Loading Brownies Makes 18 Pieces 126 Cal/ Piece

Perfect for the day before  Ultra Running or Trail Running.

 

1 1/4 Cup of Pitted Dates

1 Cup of Water For the Dates

1 Cup of Good Quality Cocoa Powder

3/4 Cup of Boiling Water For the Cocoa Powder

1 tsp of Baking Powder

1/2 Cup of Butter or Margarine

2 Large Eggs

1 tsp of Vanilla

2 Tsp of Maple Syrup

1 1/3 Cup of Oats Ground in your blender. Oat Meal Can be used also.

1/4 tsp of Salt

1/2 Cup of Walnuts Chopped Optional

1/2 Cup of Dark Choc Chips Optional

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Beef Koftas with Puy Lentils Recipe Trail Running Nutrition

Beef Koftas with Puy Lentils

by Shona Stephenson on July 19, 2012

Beef Koftas with Puy Lentils

Great trail running nutrition perfect for a post race recovery meal after long runs or after events. This is a fantastic meal to make instead of spaghetti bolognese. The lentils are high in iron, fibre and are a nutrient packed slow burning carb.
Serves 2, Each Serving has 512 Calories, Fat 21.3g, Sodium 978mg, Carbs 35.9g, Protein 47.4g, Fibre 11.7g.

1 Cup of Puy or French Style Lentils
1 Stock Cube (Whatever flavour you like)
1 Bay Leaf
300g Lean Beef Mince (For weight loss or if you are a female use only 200g)
1 Egg
1 Small handful of finely chopped Parsley
1/2t Cumin
Flour
1T Canola Oil
1 Can of Tomatoes
1T of Tahini

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Trail Running Nutrition Recipes No Bake Run Balls

No Bake Run Balls

by Shona Stephenson on July 9, 2012

Trail running nutrition for Pre/Post Exercise

Great trail running nutrition perfect for Long Runs the No Bake Run Balls are good for Pre/Post Exercise.

Each Ball has 100 cal Fat 4.4g, Sodium 53mg, 14.3g Carbs, 2.2g Protein.

1/2 Cup of Peanut Butter
1 Tablespoon of Brown Sugar
2 Tablespoon of Honey
1 Tablespoon of Golden Syrup
1/4-1/2 Cocoa Powder
1 Cup of Rice Bubbles
1/2 Cup of Quick Oats Grounded in a food processor to make Oat Flour.
1/2 Cup of Coconut Shredded.
1 Teaspoon of baking Powder
1/2 Teaspoon of Vanilla

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