I said I was going to up the ante this week and I meant every word of it!!

So after my 10km run on Monday night I laced up my trainers again, braved the torrential rain and set out on the unsurprisingly quiet roads of Phuket.

It’s so much easier to run when the temperature drops just a few degrees and if there’s a silver lining to this seemingly permanent crowd it’s that.

I did 12km yesterday and set a new personal best of 65minutes but quite possibly have ruined my trainers for good as they were wet when I finished.

I have a few blisters but apart from that I’m feeling fighting fit and my run again tonight or might go for a swim. Would love to take the bike out but that’s just not going to happen…

Strawberries: good not only for your health but for your skin part I
As many of you know a good looking skin comes from the inside. It means if you’re healthy and carefully choose the products you eat your skin will be toned and always looking fresh and beautiful. Sometimes it’s very difficult to achieve but it’s season when this task became possible to do. There’s something spectacular in these berries; someone can be allergic to them but those who’re not can benefit from using them every day.
People who know strawberries benefits use them for their anti-cancer properties. They’re also very useful for heart diseases because can reduce the risk of coronary heart diseases; the antioxidant qualities of strawberries may also be beneficial in reversing the course of neuronal and behavioural aging being very helpful in slowing and reducing the effects of Alzheimer’s disease. These truly miraculous berries have been shown to inhibit inflammatory processes and are a good source of B2, B5, B6 vitamins, vitamin K, copper, and magnesium.

If you’re not allergic to them you may use strawberries not only as a food but also as a good base for face packs for treating a lot of skin problems.

Strawberries are rich in salicylic acid an ingredient found in many commercial acne creams and thus are the best treatment for acne-prone skin. Can be also used for conditioning and toning skin; they also help to tone, lighten any pigmentation problems and keep skin smooth and supple.

Strawberry’s main skin-pleasing ingredient is alpha-hydroxyl acid, a great substance that helps slough off dead skin cells so that new, youthful skin is revealed.

1. Bananas are good for your heart and nerves

2. Bananas are good for your kidneys and bones

3. Bananas can act as mood enhancers or mild sedatives

4. Bananas are good for your blood

5. Bananas are good for kids

6. Bananas are good source of dietary fiber

Last week was quite possibly the most unhealthy week I’ve had in over a year.

Part of that was due to my brother being in hospital and me spending a number of hours there but a good chunk of it was to do with me filling my face with all kinds of stuff that tastes great but isn’t great for the diet or training regime.

A run on Monday and a small run on Thursday was all I mustered in between eating pies, pizza, egg mayo sandwiches, biscuits and cake and more. There was more than a few beers consumed at the weekend too…

So as of yesterday I decided that enough was enough and it was time to get back to my training schedule.

With the weather being so bad I figured that a run would be the best thing to do.

I wasn’t sure how fit I was after 2 weeks with little exercise but I embarked on a 10km run with surprising results.

It took me 58mins 14secs and I felt pretty good about it afterwards.

I’m back intto it now and let’s see how we go.

Sunflower seed oil has a higher Vitamin E content than most other vegetable oils.

This oil also has a high level of unsaturated fat.

Sunflower oils which are extracted using damaging heat and chemicals.

Cold pressing preserves sunflower oil’s natural antioxidants and other nutrients.

This all-purpose oil has a very light color and a high smoke point, at 440 degrees F.

It is an excellent choice for frying and sauteing. Its delicate flavor is well suited for dressings and mayonnaise.

So I had to go back the hospital yesterday to visit my brother who was undergoing treatment for his DCI case and when I got there I noticed that he hadn’t touched his breakfast – then I saw why – awful food.

He also didn’t have much of an appetite so I ate the chicken I bought him the day before.

Then a good friend of mine was kind enough to bring us some ‘lunch’ – more like a banquet. Sandwiches, pies, sausage rolls, crisps, cake and more….

It would have been rude not to eat some of the goodness but ended up eating way more than I should have – a sanger, pie, sausage roll and two pieces of brownie….

Feeling guilty I did some push ups and sit ups (but not many).

I shouldn’t have bothered as we shared a pizza when we got home and I had another cake…

Bad Dan! Bad, bad Dan