Tag Archives: recovery

How to Make a Continuous Supply of Cultured Vegan Soya Yogurt. Also Are Your Probiotic Tablets Inert?

Hi everyone,

So I thought I’d make a post today about making a continuous supply of cultured soya yogurt that is vegan. I had friends around for dinner last night and they were asking me about it. As we all know probiotics are excellent for the gut and digestion. I wanted to be getting a good supply of probiotics in my body. It can be one of those things easy to miss out of our diets and yet just as important as all the other elements to a healthy balanced diet. You can take tablets but during my practice to make this cultured yogurt I found several of the vegan probiotic tablets we had at home were inert. This means there didn’t appear to be any living bacteria in them at all! Please watch out for this. You can simply test them by putting one of your tablets in a little milk over night and if it’s thickening the next day then you have a good tablet. If not then you want to go get a refund!
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In this batch I’ll be using Alpro  Simply Plain Yogurt. Make sure it says “with live cultures” otherwise this wont work. This yogurt contains the beneficial bacteria S. thermophilus. I’ll be showing you how you can use just one tub of this yogurt and then make a continuous supply of it using only soya milk. This would likely work with other milks too though I have had great success with organic Soya milk.

This yogurt is great for all sorts of things. I recommend having it raw on cereals or with fruit and berries so you can put them little good guys in there to good use in your guts!. If you aren’t really eating anything that day that you could use some in, then you can always just simply eat 2 tablespoons a day on its own.

1. Take 400 ml of organic soya milk and add to a low to medium heat and heat up until it’s just bubbling but not boiling. This cleans the milk. Once heated leave to become only very slightly warm to one side.

2. Boil water and pour into a container like a jar, jug (with lid) or similar to what I used below. This is to clean the container. Then pour out the liquid and let dry upside down so nothing can get in it.

3. Pour the milk into the container.

4. Take 2 healthy tablespoons of yogurt and mix it into the slightly warmed mix and stir this well so it’s mixed in.

5. Place the receptacle in a place where there is a constant very low heat. Anything too hot will kill the bacteria we want. An airing cupboard or similar will work well. You can also wrap it in a teatowel. Leave this for 12-24 hours until it has thickened. It can take a little longer sometimes if it’s too cold because the bacteria becomes less active.
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6. Place in fridge and use within 5 days but keep at least 2 tablespoons for next batch!

NEXT BATCH! – I recommend on day 3-4 to start a new batch. You now do this with 2 tablespoons of your own made yogurt 😛 As you can see you can just keep maintaining this system. You may find your yogurt to be less sweet and a bit more sour. This is fine. One of the main ingredients of alpro yogurt is sugar whereas each time you make a batch there’s less refined sugars in there.
If your batch doesn’t work then try again. This is very easy to make but you might want to try a few times until you get it right. You’ll save a lot of money in the long run.

Always mix well before eating. Sometimes you’ll get clear liquid at the bottom. This is fine just mix well and it’s ready to eat.

Enjoy 😛

-ScottyRunner Xoxo

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Best Shampoo Ever? A Year Later

Almost a year ago I started a new hair treatment. I always suffered badly from dandruff. I remember when I used to let my hair grow a bit then shave it off my entire scalp was just covered in white flakes. I have been lucky to have blonde thick hair so it’s not been as noticeable. When I wear a black top though you could always see my shoulders covered in the stuff.

Back then I used to use medicated shampoo that was expensive, cruel to animals (wasn’t vegan then) and it was always hit and miss as to whether it would work or not.

Then one day started a new type of shampoo that has worked wonderfully. I haven’t suffered dandruff since. Even better is that this stuff is completely Vegan, cruelty free and extremely ethical!

For the first few weeks I thought my hair was getting worse. My scalp became oily and strandy. Then after 4-6 weeks I noticed the benefits of my new treatment and have kept these ever since.

Now it’s important to not use other products in your hair for this to work at it’s full effect. Otherwise your hair will never get used to one type of treatment and may become dull? (a specialist may confirm this….).

So what is  my special ingredient then? What is it I have been using this last year that will stop me having to fuss over dandruff any more? It’s just one simple ingredient. This ingredient isn’t difficult to come by. It’s plentiful in most places. You will normally have this right at home right now.

The special ingredient I use for my hair is water. Nothing else just water. My hair is clean, it’s shiny and doesn’t have dandruff. I have allowed my hair to repair and use it’s own natural oils to grow. Those oils are there for a reason. Now use them 🙂

-ScottyRunner


Rise and Shine!

Rise-and-ShineWhether you are a runner, weight lifter, soccer player or even on a mission to write the worlds best book. You need this. Make this your morning watch ritual every day! Keep battling on keep pushing. Keep achieving. keep dreaming. Wow yourself. Wow the world.

One word. Watch!

“Rise and shine.

It’s 6am, and your hand can’t make it to the alarm clock before the voices in your head start telling you that it’s too early, too dark, and too cold to get out of a bed.

Aching muscles lie still in rebellion, pretending not to hear your brain commanding them to move
A legion of voices are shouting their unanimous permission for you to hit the snooze button and go back to dreamland, but you didn’t ask their opinion.

The voice you’ve chosen to listen to is one of defiance.

A voice that’s says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor, and don’t look back because we’ve got work to do.

Welcome to The Grind!

For what is each day but a series of conflicts between the right way and the easy way, 10,000 streams fan out like a river delta before you, Each one promising the path of least resistance.

Thing is, you’re headed upstream. And when you make that choice, when you decide to turn your back on what’s comfortable and what’s safe and what some would call “common sense”, well that’s day 1. From there it only gets tougher.

So just make sure this is something you want. Because the easy way out will always be there, ready to wash you away, all you have to do is pick up your feet.

But you aren’t going to are you??
With each step comes the decision to take another

?You’re on your way now?

But this is no time to dwell on how far you’ve come. ?You’re in a fight against an opponent you can’t see?

Oh but you can feel him on your heels can’t you??

Feel him breathing down your neck

?You know what that is?? That’s you…?Your fears, your doubts and insecurities all lined up like a firing squad ready to shoot you out of the sky?

But don’t lose heart?

While they aren’t easily defeated, they are far from invincible?

Remember this is The Grind?

The Battle Royale between you and your mind, your body and the devil on your shoulder who’s telling you that this is just a game, this is just a waste of time, your opponents are stronger than you.?

Drown out the voice of uncertainty with the sound of your own heartbeat?

Burn away your self doubt with the fire that’s beneath you?

Remember what you’re fighting for?

And never forget that momentum is a cruel mistress, ?She can turn on a dime with the smallest mistake.?

She is ever searching for that weak place in your armor?

That one tiny thing you forgot to prepare for?

So as long as the devil is hiding the details, the question remains,”is that all you got?”, “are you sure?”?

And when the answer is “yes”. That you’ve done all you can to prepare yourself for battle THEN it’s time to go forth and boldly face your enemy, the enemy within
?Only now you must take that fight into the open, into hostile territory?
You’re a lion in a field of lions

?All hunting the same elusive prey with a desperate starvation that says VICTORY is the only thing that can keep you alive?

So believe that voice that says ” you CAN run a little faster ” and that ” you CAN throw a little harder ” and that ” you CAN dive a little deeper” and that, for you, the laws of physics are merely a suggestion.

Luck is the last dying wish of those who wanna believe that winning can happen by accident, sweat on the other hand is for those who know it’s a choice, so decide now because destiny waits for no man. And when your time comes and a thousand different voices are trying to tell you you’re not ready for it, listen instead for that lone voice in decent the one that says you are ready, you are prepared, it’s all up to you now. So rise and shine.”


Money Wont Make You Happy

happiness-with-flowersOK so this ones a speech from the famous British Born Philosopher Alan Watts. I thought I’d share it with you on here today. I know some of you will have already heard this before but it’s a very important message we must remember from time to time. I have copied the speech dialogue here for you to read. Absorb it well.

All my love
-ScottyRunner

So I always ask the question:

What would you like to do if money were no object?

How would you really enjoy spending your life?

Well it’s so amazing as the result of our kind of educational system, crowds of students say “Well, we’d like to be painters, we’d like to be poets, we’d like to be writers” but as everybody knows you can’t earn any money that way.

Another person says “Well I’d like to live an out-of-door’s life and ride horses.” I said “You wanna teach in a riding school?”

Let’s go through with it. What do you want to do?

When we finally got down to something which the individual says he really wants to do I will say to him…

“You do that! And forget the money!”

Because if you say that getting the money is the most important thing you will spend your life completely wasting your time! You’ll be doing things you don’t like doing in order to go on living – that is to go on doing things you don’t like doing! Which is stupid!

Better to have a short life that is full of what you like doing then a long life spent in a miserable way. And after all, if you do really like what you are doing – it doesn’t really matter what it is – you can eventually become a master of it.

The only way of becoming the master of something, to be really with it. And then you will be able to get a good fee for whatever it is.

So don’t worry too much, somebody is interested in everything. Anything you can be interested in, you’ll find others who are.

But it’s absolutely stupid to spend your time doing things you don’t like in order to go on spending things you don’t like, doing things you don’t like and to teach your children to follow in the same track.

See, what we are doing is we are bringing up children and educating them to live the same sort of lives we are living. In order that they may justify themselves and find satisfaction in life by bringing up their children to bring up their children to do the same thing.

So it’s all retch and no vomit – it never gets there!

And so therefore it’s so important to consider this question:

“What do I desire?”

– Alan Watts


Gutted!

I woke this morning just before my alarm set off. I got out of bed all excited about going for my long run with Philip.

Today was such a faff. When we got up I could hear the rain outside the window and cars going by our house splashing puddles along side the verges of the road. Rain never usually bothers me on runs. Actually I have been known to kit up and run out the door when it’s raining, just because it’s raining. The only thing is that Philip my husband runs as well now and he doesn’t have a waterproof jacket yet. I kinda felt guilty about wearing my Marmot Essence Waterproof jacket when he’d just be wearing a technical T-Shirt (albeit a techie with a great cause but wouldn’t keep him dry). I got over this and decided to wear it. I thought it’d be stupid for not one of us to wear it.

Next Philip decided to wear his boxers with his short shorts. It took me a good 15 minutes to persuade him to take them off because it looked so stupid. He did eventually after I took a few photos to show him how it looked from someone else’s angle.

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Next we faffed about with his bag. I bought him a Terra Nova Laser 20 Ultralite Bag. This bag is a waste of time. It looks half decent in the pics and it very light but very flimsy I find. Not the kind of quality and proof of good thinking I normally associate with this brand name. He also tried to attach a waterproof cover to the bag but it left a huge gaping gap the size of a grapefruit at the top, which rendered the whole thing pointless. I asked him to take the items out of his bag and passed him a large waterproof Velcro seal bag which he could then put into his Terra Nova Laser Bag. Alas it seemed we could be on our way.

I grabbed my Garmin and he grabbed his phone and then we had another problem with where his phone would go. Once we sorted that out we stepped outside to locate satellites on our devices. We closed the door behind us and Philip says “This is no good lets get on our tights, it’s cold and windy and wet”.
“Good idea” I replied. Golly did I really have to deal with all this stuff before I got all my proper kit? :O

So we both went back inside and changed into full length tights. The first pair I tried to put on the zip at the bottom broke away from the tights and I had to take them off and throw them to the side to deal with later. I put on a second pair. Phew I Was ready to go again. Meanwhile Philip then decides he wants to wear his short shorts on top of his tights! What the hell is wrong with this man!? I tried for all but 2 minutes to persuade him to take them off and realised I didn’t want to spend another 13 at it so I just left him to it to look a wanker HAHA.

Finally we are heading out the door again. We stand near the house to locate satellites, we find them and on we go! We ran for all about 0.10 miles. I stopped in my tracks. I stopped my Garmin. “Can’t do it my foot hurts”. I turn around and head back home. Philip said he might just go and do a 3 miler or something. I mentioned he should do the whole 12 miles if he is capable. I offered him to come home and try on my jacket for size so he’d be more comfortable. He agreed. We both came back into the house to sort the jacket. Thankfully I had returned because Philip hadn’t closed the door fully behind him and it was open slightly. When we went in our wallets sat right there on the table shouting “Please take us”. lol.

He tried the jacket and it fit well so he got ready again and off he went also using my Garmin for the course map.

I announced this week that I was finally able to say my foot problems were gone. I’d had this ongoing problem since October 2014. It first showed itself as I was at my shop working and on my feet I couldn’t stand in one place for longer than a few moments before intense burning and dullness set in. Over October, November and December this burning intensified and I found even sitting on a chair at the shop my feet still burned. Then even lay down it hurt. The only time it seemed to subside was when I was walking.

This last 2 weeks things were looking up. I had managed to get my walking up a little and the odd 3 miles or so here and there. Nothing intense and nothing too fast. I even did a Parkrun at a much slower pace than my PB as to not treat it as a race but more of an easy speed training session and a chance to show off my Vegan Runners T-Shirt.

Since I started running nearly 3 years ago I think the longest I have ever managed to run is about 4 months before getting injured and needed loads of time off. The average is probably 6 weeks. It’s a little annoying but I see it as a chance to learn about injuries, what they are from and how they are dealt with and prevented in future. I fidn myself often making the same mistakes but I do reduce time and time again when I return. I have spent more time off running than running due to this but I’ll get there so long as I never give up. I have done 198 runs now. So 2 more and I’m 200 strong and still not bored of it in the slightest. In fact ever more interested with every single day that passes.

I do think I might need to cancel my 40 miler coming up though which is annoying. I have entered 12 events since I began running and I have missed out on 10 of them. Gotta take some proper time to rest and recover. I keep saying this but obviously I am not taking long enough and not reducing intensity enough and distance enough. I think next course of action is leaving out speed training and long runs altogether. I will go out running 3 miles 3 times a week for now and only once my feet feel better again.

I think the hardest thing is that I work October through January with my franchise. I’d planned this year to do a lot of National Trails and Long Distance Walks by running/walking the entire lengths over however long it took to do it comfortably. I didn’t expect to be at home all the time nursing foot issues for running 20 mile weeks! It’s really hard for me to think about getting out there and working a regular job through the rest of the year. One because when I stand up or walk more my feet burn more but the biggest reason being I don’t do well in normal jobs. Every job I had had has ended up with me telling managers that they are complete tossers who need to treat people like people and not machines or robots and telling them to go do one. Then I get depressed and have suicidal thoughts and hallucinations. Of course I’m not suicidal and haven’t done that kind of thing since I was in my teens because I have learnt better coping mechanisms. Either way it still ruins me for several months.

Anyway blah blah blah hey? I know everyone has problems but whats’t the point in having a blog if you can’t share yours? 😉

So I’m going to sulk for all about an hour and move on and pick up the mess and try again again. Keep pushing on. I’m a firm believer that so long as we never give up we will always get where we want to be. All I need to do is focus on the positives now, bring happiness, peace, joy and good food and movies into my life to speed recovery and get back out there. 🙂

Thanks for reading and letting me offload today.

-ScottyRunner

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My Special Ingredient For Speeding up Recovery

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My story as an athlete does not differ much from any other athlete. I may have only ran a few years right now but I have had the typical problems that come with running. Typical problems I never knew I’d encountered before I started running. Sure enough as far as I was concerned I’f run out the door, build up and have no problems. Injuries, form, sneaker type, speed, distance and all the many other variables didn’t even cross my mind. I remember the first problem being a sore pain in the ass! Then I had ‘runners knee’, next it moved on to a stress fracture in the interior right tibia, then I had shin splints, next it was a pain on the top of my foot and next came plantar fasciitis (a pain on the bottom of my foot).

You have all read numerous blogs about recovery and the steps you can take to enhancing a speedy one! You know the usual; Static stretches > post workout meal or shake > plenty of water > Good rest > Sufficient hours sleep. I’m not going into detail of those because you can find them everywhere and often do find them everywhere.

I do notice that one key important factor is often missed. It occurred to me yesterday and so I began looking over all my training so far to date. I made notes of all the times I was injured and how long it took to fix the problem. I thought about my diet at the time, my stretch routines, sleeping patterns and I noticed one key thing that seemed to make me recover much quicker (besides being Vegan of course).

The secret?

HAPPINESS

You have heard the saying that stress affects the body. If this is true then it stands to reason that happiness also affects the body. Of course we can not neglect the things that science already tells us will help us speed up recovery so keep on with those. Though I believe that if you can bring as much joy into your days as possible the smoother your recovery will be. Just try not letting that joy come from doing other strenuous exercise.

Here’s a very compact list of things that may bring you joy in-between sessions;

Watching Disney films or something inspirational or funny but not sad.
Listening to music.
Reading books.
Doing.
Coloring books.
Drawing.
Jigsaws.
Cuddling your children or animals you care for.
Eating delicious raw fresh fruit or vegetables.
Receiving a massage (if your lucky) or massage yourself.
A very easy slow walk in the park with lots of stops for Photos.
Drive by photo adventure. Here you drive around country roads and stop to take beautiful pictures along the way.
Meditate. Even just for 5-10 minutes on your days off.
Drink decaff tea or coffee.
Add fresh lemon or lime juice to your water for a refreshing and very pleasant change.
Have a mid day nap! or 2 if you find chance! This one can help a great deal!
Spend time with people who need help. Great happiness can be found in helping others rather than yourself.

The list could go on and on forever because there are unlimited things that we can do for fun and happiness. Just focus on bringing as much joy into your life as possible at all times. Even when you are at work. “how can I be happy at work?” I hear you say? That’s easy… by saying “I choose to be happy today and aint nobody or anything going to change my mind”. Be aware that if you are unhappy that is your choosing. Keep in control of your emotions unless you want to be unhappy. I don’t think any of us want that.
responsible-for-my-own-happiness
This little ingredient has helped me to recover from injuries and between workouts much sooner I feel. Funnily when I finally accept I overdid it and am injured, I begin to realise that I’m actually very happy about it because I have given my mind knowledge about an injury and then know how to deal with it and prevent it next time. It means that while my lower limbs are worn out my mind has grown.

So go ahead and be happy and please while you are at it spread that happiness far and wide and pass it onto all whom you come into contact with… even your horrible bosses. Who are probably stressed out to high heaven by their bosses!

All my love.
– ScottyRunner


The Running Bug

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“I never knew I’d enjoy running so much. I can run 15 minutes non stop now! I’m awesome… how far is a marathon?”
“26.2 miles”
“OK I’m going to run 100!” – ScottyRunner

This is how my mind works. I don’t know if this is a good thing or a bad thing because as soon as I was able to run 30 miles I decided I wanted to run 184 miles. So I registered onto the T184 Endurance Race. A 184 mile self supported challenge across the entire length of the Thames National Trail. This starts in London at the Thames barrier and ends at Thames Head in the Cotswold National Park. Every time I am able to run a little further my goal becomes less important and I set myself an even bigger task than before.

So running 15 minutes back in 2013 was a huge deal for me. I was that typical guy who got out of breath walking up stairs or chasing down that bus! Oh and the bus journey would only be for a half mile! I never exercised. I began smoking when I was 13 years old. From 16 I started drinking a lot going to nightclubs and bars several times a week. When I was 18 I started to use a range of drugs including amphetamines, cocaine, LSD, ketamine, ecstasy and MDMA. On most weekends in London I would take these all on the same weekend and in large quantities! Along with 40-50 smokes and what seemed like several barrels of alcohol.

So that was hitting rock bottom. Trying to scrape through the emotional scars of an abusive childhood! Trying to find myself and who I wanted to become. It was a long journey and the journey ahead is even longer but as my path begins to unfold I see who I am becoming and it’s much greater the human I once was. I am here to share my experiences with you.

In my head I am a pro! But I am really not. I live and breath ‘pro-ness’ as it’s what helps me keep going. Just a word of caution not to try some of the things I do without careful consideration. I believe I may be bipolar so I will do some extreme things which seem completely reasonable to me….. it’s one way to learn I guess. I believe my abusive childhood along with my mental health issues are what are pushing me to become much more than I told I’d be as a child.  I have tried everything and given up on everything I ever did, mainly because I didn’t love it. My mental health tricked me into believing I loved something and then when my poles switched I gave up and loss interest. Even after convincing everyone around me that THIS WAS IT. This is what I loved!. Often times I am not sure if I love something or just manic. I do know that I never do things that I do not enjoy. I never listen to the norms of “this and that is life get over it”. No I’m sorry life is to be enjoyed and to enjoy every moment you can. When I’m manic, I want to run, and when I am depressed I want to run. Running is my life and the one of those few things I have truly stuck to.

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