London Marathon – Training Tips & Recovery Rules

The London Marathon 2018 is not far away and the nerves are beginning to kick in for runners of the gruelling 26.2 mile route. The annual race will take place on Sunday 22nd April with thousands of participants taking to the streets of London including amateur, professional and celebrity runners. The marathon is incredibly tough on your body and can take its toll on your joints and muscles. Whilst there is a lot to think about in the lead up to the marathon, it’s important to prepare your body for the recovery too. We sat down with 4-time marathon runner, Adam Diplock to help put your mind at ease with some training and recovery tips.

What do you do to warm up and cool down?

Adam: My warm-up is usually incorporated into whatever training I have for that day – obviously some runs are designed to be more strenuous/faster pace, so I usually cater it to what I’m about to do. My cool down is usually a little walk after I have finished my run (You can’t just stop!) and then I move onto stretching.

When did you start training and do you have any additional support?

Adam: I started training back in January (4 months ago) and haven’t really had any consistent support, to be honest. My parents and girlfriend have been amazing and helped me with longer runs, but usually, training is a pretty lonely experience. Not everybody wants to jump out of bed to run a 13 miler with you.

How do you fit training around your work/social life?

Adam: Great question! It is tough. You get in from work and the last thing you want to do is go straight back out. But honestly? If you want to do well, you don’t really have a choice.

What dietary changes do you make in preparation for the Marathon?

Adam: Honestly my diet doesn’t change too much (I try to cut down on sugary snacks) but, at the same time I like to think I eat healthily anyway. You should factor in when to eat – your meal size dictates how long until you can run. I usually will give a good 1:30 or 2 hours after a larger meal.

What motivation tips do you have when it comes to the last few miles of the Marathon?

Adam: The crowd are your motivation. Your training is your motivation. The fundraising is your motivation. You’ve trained since January, (giving up several social events) raised a ton of money for a great cause and have loads of people willing you on. Motivation isn’t a problem, you need some mental toughness towards the end. It becomes a case of digging deep and just getting home.

How do you help your body recover once the Marathon is over?

Adam: Using foam rollers and regular stretching are great ways to recover. I also try and swim during the week after the marathon – good exercise but not strenuous on the body.

Good luck to all of those taking part in the London Marathon!

New Year, New Goals – 5 ways to take your resolutions further


‘This is the year I’m going to make a change’ …we’ve all been there. After enjoying tasty treats over the festive season, many take the new year as an opportunity to focus on their health and fitness. Some join a gym, purchase celebrity fitness DVDs or join a new sports team. But how many of us set new year’s resolutions, but forget them by February? We have some helpful tips to help you focus on your fitness goals through the year.

  • Getting started

Does a gym full of fitness fanatics sound like an absolute nightmare to you? Simply start with smaller steps. Think about any bad habits you would like to break, even just swapping that cheeky chocolate bar for a piece of fruit. By making these small changes first, you can gain the confidence to face your workout.

  • Be realistic

Let’s set something straight from the start – no one can get a six pack in a week! Our lives are saturated with images of photoshopped bodies, which can give people unrealistic goals in relation to their fitness. Rather than comparing yourself to others, go deeper into thinking about why you want to change your regular routine. If you set unrealistic goals, you will feel like giving up very early on, maybe not even making it past one month. You know yourself better than anyone, so you can set your own goals to work towards at your own pace.

  • Make a plan

Now you have your goals – it’s time to get planning. One of the reasons people fail to achieve their fitness goals is because they attempt to do too much at once. Set a schedule to see how your new activity will fit around your work and social life. Research timetables for your local gym or see when a sports team regularly train to see what you would prefer.

 

  • Get the right support

Maintaining your fitness routine is much easier to do when you have the right support around you. Not feeling up to going to the gym on your own? Find a friend to join the gym with you. By having someone with you in the gym you will be less likely to cancel your plans last minute, and it can also help to push you to go further. As well as your friends, use the expertise of the fitness staff in your gym as much as possible. If you do not know where to start, they can do an initial assessment of your fitness early on and help you to achieve your fitness goals.

 

  • Keep Track

You’ve identified what you want to change, you’ve got your plan – but do you really know what you’re made of? Keeping track of smaller changes can keep you motivated through your fitness journey. Don’t want to keep writing your weight down? Choose a body analyser scale that can connect your smartphone and save the pen and paper!

 

Everyone is different, and making a change in your regular routine can take some getting used to. Go at your own pace, and most importantly – Have fun!

COOK WITHOUT THE BOOK: SEASONAL SHOWSTOPPERS

It’s nearly time for everyone to sit down with their loved ones on Christmas Day to enjoy a delicious dinner. For those hosting many guests at the dinner table, it can be difficult to keep track of everyone’s likes and dislikes when it comes to Christmas Dinner. We’ve selected a range of seasonal showstoppers which will wow your guests, and ensure you have a fabulous festive feast!

 

Cupcake Christmas Tree

 

Some guests may prefer a small treat after devouring a delicious dinner. Bake to impress with this stunning edible centrepiece – perfect for a Christmas party buffet or as a quick snack after the main meal.

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Rudolph Christmas Cake

 

Get everyone involved in the cooking this Christmas with this creative cake. This Rudolph cake is a delicious dessert that everyone at the table will enjoy. With a rich chocolate sponge, this delicious dessert is the perfect addition to any festive feast.

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Christmas Wreath Centrepiece

 

Who says a Christmas wreath has to be hung on the door? This centrepiece is a super showstopper for any of your guests that are vegetarians. This dish is packed with grains, root vegetables, mixed mushrooms, herbs and spice, which will leave your guests fully satisfied.

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Chocolate Orange & Cranberry Red Velvet Bombe

 

Create a delicious dessert that will combine your favourite festive flavours. With a hidden cream cheese and cranberry filling, this seasonal showstopper gives an extra surprise for your guests to enjoy on Christmas Day.

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Christmas Pudding Cheesecake

 

Do you struggle to choose between desserts on Christmas Day? Combine your favourite desserts together to create something new. Cross a Christmas pudding with a cheesecake and you’ll have a fantastic alternative festive dessert with a crunchy ginger base and creamy filling.

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COOK WITHOUT THE BOOK: PIES AND PUDDINGS

You may have planned your starter and main course for Christmas dinner, but have you started thinking about pudding?  Mince pies, Christmas pudding and fruitcake are just a small selection of the desserts many will make for Christmas day – but they’re not for everyone. Whether you prefer traditional treats or anything that includes chocolate, we have a selection of recipes that will ensure you can make perfect pies and puddings this Christmas, with Salter Cook.

 

 

Mince Pies

 

 

A festive favourite which is easy to make at home. These can be used as a simple snack on Christmas Eve or as a dessert for your continued celebrations after Christmas Dinner.

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Chocoholics Christmas Pudding

 

 

Not everyone is a fan of the classic Christmas pudding, but Christmas is the perfect excuse for a little bit of extra chocolate. This dessert is the perfect alternative if all the traditional treats you offer are not to everyone’s taste.

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Last minute Christmas Loaf Cake

 

 

Last minute guests and no Christmas cake to serve? This loaf cake tastes as if it had been made in November. Decorate with a snow shower of icing sugar to add an extra festive feeling.

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Christmas Eton Mess

 

 

Are you missing the flavours of Summer? Bring back a summer favourite with a Christmas twist. Take the classic Summer Eton mess combo of cream and meringue and add some festive fun with frozen mixed berries, cinnamon and blackcurrant liqueur.

 

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Christmas Pie

 

 

Mince pies are not the only perfect pastry to serve at Christmas. Combine your favourite festive flavours to make a pie that both children and adults will adore. This recipe is perfect for all the pastry pros out there.

 

DOWNLOAD THE RECIPE HERE

 

 

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COOK WITHOUT THE BOOK: Terrific Turkey

It’s the time of year when everyone starts planning the centrepiece for their Christmas Dinner. Whilst there are many options for the day, turkey is a Christmas classic that many will choose. Cooking a turkey for Christmas can be challenging, with times and temperatures needing to be monitored regularly. From the traditional roast to more modern versions, we’ve got the perfect turkey recipe for you.

 

Easy Christmas Turkey

 

 

Is it your first-time cooking a turkey? This recipe is sweet and simple but still delicious. Leave your dinner guests thoroughly impressed and enjoy fuss-free fun with this classic Christmas recipe.

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Orange & Tarragon Roast Turkey

 

 

Roasting your Christmas turkey with a flavoured butter, locks in moisture for a zesty finish, ready to garnish with trimmings. Add a citrus twist to your turkey this Christmas with this orange & tarragon flavour.

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Crispy Bacon Basted Turkey

 

 

Can you not decide on a centrepiece for Christmas? Combine your favourites for your Christmas Dinner. Infuse your turkey with the smoky goodness from an indulgent bacon butter baste, to ensure juicy meat and a dish filled with flavour.

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Roast Turkey with Chestnut Stuffing

 

 

Chestnuts roasting on the fire are a Christmas tradition, and with this recipe, you can add these festive flavours to your centrepiece. This classic Christmas turkey recipe is packed with flavour with a sausage-based stuffing – you’ll have plenty left to serve on the side too.

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Roast Turkey with Lemon and Garlic

 

 

Love crispy skin on roast turkey at Christmas? You’ll be fan of this recipe which uses simple spices to make a festive favourite even more special.

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Cook without the book: Festive Feast

Are you ready to have fun with festive food? During this time of year, there are many parties and dinners where you can get creative in the kitchen. With a variety of seasonal ingredients to choose from, you can create a selection of dishes to suit everyone’s individual tastes. Whether you want a captivating centre piece or a simple snack there are lots of different recipes to choose from. We’ve selected a few of our favourites to help you begin your festive feast.

 

Christmas Salted Caramel Yule Log

 

Try this sweet twist on a Christmas classic. Treat your Christmas party guests to a salted caramel yule log, decorated with redcurrants. It makes a great centrepiece for your party, as well as a delicious dessert.

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Gingerbread Biscuits

 

This easy recipe for gingerbread biscuits, is great for getting the kids involved with baking this Christmas. Not only is this recipe nice and easy, you can also use these biscuits as a lovely homemade Christmas gift.

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White chocolate, orange & cranberry Christmas cake

 

Not everyone is a fan of the traditional Christmas fruit cake. Try sponge instead of fruit this Christmas. This beautiful white chocolate cake is a crowd-pleaser and you can decorate this cake with as many macaron  as you like.  

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Christmas Tree Garlic Bread

 

Put a Christmas twist on a well-loved snack. Each piece of this pull-apart bread has a melted mozzarella centre. Brushed with garlic butter and served with a tomato dipping sauce, this will be a hit at any Christmas party buffet table.

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Classic Pigs in Blankets

 

These tasty treats are a festive favourite for many. This traditional Christmas treat can be part of a large Christmas meal, or can be served as a simple side dish.  If you like to add your own personal touch to your food we’ve got three tasty twists including black pudding, butternut squash and chestnuts – you choose.

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Cook without the book: Brilliant Bonfire Buffet

After the madness of Halloween, it’s time for the excitement and bright lights of Bonfire Night. This is the perfect night to keep warm by a bonfire and enjoy some scrumptious treats. Enjoy a variety of delicious food including warming soups and perfect puddings. We’ve chosen some of our favourite Bonfire Night recipes for you to enjoy.

 

Firework Cupcakes

 

Firework cupcakes are the perfect treat to make for Bonfire night. These sparkling firework cakes are easier to make than they look, and you can enlist your whole family to give you some help in the kitchen.

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Toffee Apples

No Bonfire Night party is complete without some traditional toffee apples. This is the perfect recipe to satisfy those with a sweet tooth. To create these classic sticky treats, just follow this simple toffee apple recipe

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S’mores Cupcakes

These delicious s’mores cupcakes are the perfect treat to enjoy by the bonfire. Based on the traditional American classic, these cupcakes have four tasty layers including a crunchy caramelised biscuit base, a layer of melted chocolate, a gooey rich chocolate sponge centre and a sweet, fluffy marshmallow topping and come complete with a chocolate dipped biscuit.

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Spicy Pumpkin Soup

This simple spicy pumpkin soup is an autumnal dish you’ll love to try as a starter, lunch or dinner. This recipe is ideal for using up any of your leftover pumpkin from Halloween carvings.

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Classic Pulled Pork

Missing the Summer Heat? Bring a BBQ favourite to the bonfire with this classic pulled pork sandwich. Smothered in a rich, flavoursome sauce, it’s so tender and just falls off the bone. Plus, if you leave it to bake in a slow cooker you can make the most of an inexpensive shoulder of pork – resulting in the meat being soft and delicious.

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Cook without the book: Frightfully Fun Food

You will no doubt have your costume ready for Halloween, whether you are planning to go out trick or treating or planning to host a hauntingly great party. But have you thought about the terrifying treats to enjoy on the night? Halloween is the perfect opportunity to treat yourself to sweet but scary snacks. Whether you’re a ghost or goblin, there are a variety of delicious recipes that are perfect to enjoy at your frightful feast. We’ve chosen a selection of irresistible recipes that will make any event a scream!

 

Witches Brew

Halloween may be typically known for sweet snacks, but it also means that the colder weather is fast approaching. It is the perfect time to bring out your knitted jumpers and enjoy warm and wonderful soup. This is a healthy alternative for those wanting to carry on with clean eating through Winter.

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Frankenstein Cupcakes

If you don’t want to dress like a monster for Halloween, why not make them. These fun Frankenstein cupcakes are the perfect way to get your family involved in making some frightfully fun food.

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Graveyard Cake

If you are hosting a Halloween party, you must make sure the food matches the devilish decorations.  Create this showstopper to use as a centre piece for any Halloween celebrations.

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Ghost Brownies

For bakes that will make you say BOO, try these ghostly brownies. Topped off with delicious marshmallows, you can save any leftovers to use for Bonfire night as well.

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Cook without the Book : Food That Fuels

Whilst your Summer may have been filled with fresh fruit and a range of salads, in Winter clean eating can become a challenge. With the colder weather fast approaching you are probably feeling the temptation to cuddle up in your fluffy socks with a cup of hot chocolate. However, there are many warm and delicious recipes that can help you to maintain a healthy lifestyle and give you that extra energy boost for your next gym session. We’ve selected some of our favourite recipes below that will help you to continue your fitness journey through the Winter months.

 

Tasty Turkey Meatballs

Swap traditional minced beef and breadcrumbs with lean turkey and oats. Serve in a tomato sauce with pasta or potatoes. This recipe will give you a perfect protein boost after an intense gym session. Do you need a vegetarian alternative? Simply change the ingredients list in your Salter Cook app.

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Home-Style Pork Curry with Cauliflower Rice

Tempted by takeaways? Lighten up curry night with this healthy twist on a classic dish. Pulse cauliflower in a food processor, for a rice substitute that won’t feel heavy on your stomach once you have polished your plate.

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Chicken & New Potato Traybake

A simple and tasty dinner recipe for those lazy weekends. Simply pop all the ingredients together in a baking tray for a meal infused with flavour. Made too much? Any leftovers from this recipe can be popped away into a container to be used as part of a meal preparation plan!

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Spinach & Sweet Potato Tortilla

Clean eating does not mean you must sacrifice flavour. Sweet potato adds a different flavour to this healthy Spanish-inspired tortilla. This is the perfect dish to prepare if you have a large group of dinner guests or if you want to prepare future lunchtime meals.

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Cook without the book: Florida Favourites

Florida is famous for its fantastic theme parks including Walt Disney World, Universal Studios and Busch Gardens. Whilst the theme parks might be known for their high-speed roller coasters, a variety of tasty treats can also be found for you to enjoy whilst you make your way through the parks. But did you know you could easily make your own versions of these snacks from the comfort of your own home? We’ve put together some of a favourite food from Florida, that you can easily recreate and will also help to save you some money if you do plan to visit the famous theme parks.

 

The Grey Stuff – Magic Kingdom

This recipe is a must for all Disney lovers. This delicious dessert can be found at the beautiful ‘Be Our Guest’ restaurant in Magic Kingdom. Make your home feel like a castle, with the famous dessert Belle enjoys in Beauty and The Beast. As Lumiere once said – ‘Try the Grey Stuff, It’s delicious!’

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Witch Hat Cupcake – Wizarding World of Harry Potter

You don’t have to be a witch or wizard to know the best part of the Hogwarts Express is the tasty treats from the Honeydukes trolley. Though there is no mention of these cupcakes in the Harry Potter books, they will bring a touch of magic to your morning commute. 

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Caramel Apple Oatmeal Cookie – Epcot

Whilst walking around the parks you will constantly see offers for hot dog, fries and all sorts of savoury snacks. Why not try something different with this sweet twist on a classic cookie, which combines some of our favourite Autumn flavours.

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Simpsons Doughnut – Universal Studios

Everyone knows Homer Simpson’s favourite snack is a delicious doughnut. But bigger is, better right? Try this giant doughnut recipe to create your favourite Simpsons snack at home.

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Brookies – Universal Studios

Whilst not themed after any film or ride this delightful recipe is the perfect combination of our favourite sweet treats. If you’re someone who can’t decide between a brownie or a cookie – this recipe is for you.

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