The wonders of porridge!

Porridge – The Miracle fuel

What do world marathon record holder Paula Radcliffe, 1991 World Champion Liz McColgan and many of the top Kenyan runners all have in common? Well besides winning races, they all start the day with a bowl of porridge. Kenyan athletes have long eaten ‘ugali’ a porridge-like dish made from maize and McColgan and Radcliffe both swear by their morning porridge. In fact speak to any world class athlete and you'll be surprised how many rely on porridge to get them up in the morning. You'll also be surprised by what they put in it!

One international 400m hurdler I know starts with porridge and chocolate! This might sound unhealthy, but it is based on good science. The chocolate gives them an instant rush of sugar to get their metabolism started, whilst the porridge gives sustained energy. This allows them to have breakfast then hit the track straight away for a sustained training session.

For most mere mortals this would be a carb and sugar overload, so what should we be doing? Well everyday folk like you and me can still benefit from porridge. Porridge is so good for you for two reasons.

Firstly it has slow release energy that should keep you going through to lunchtime with a steady release of energy to your system. This should stop you feeling hungry and snacking mid-mo
ing, and also stop the energy highs and lows you can get from high-sugar cereals.

Secondly, porridge has lots of soluble fibre. Soluble fibre has been shown to go through the body like a sponge, ‘soaking up’ bad cholesterol which has got to be a good thing. Fibre, of course, also helps keep you regular and plays its part in a healthy digestive system.

I start most days with a bowl of porridge. My cooking method is very simple:

1. Take a high-sided bowl (the porridge will bubble over in a shallow bowl) and put in 2-3 handfuls of porridge oats.

2. Pour in semi-skimmed milk until it almost reaches the level of the oats.

3. Microwave for two and a half minutes. Stir. Add more milk until almost level with the oats.

4. Microwave for a further two and a half minutes.

5. Stir. Add milk until porridge is at your preferred consistency. Sweeten with a little honey if desired.

To make your porridge lower in fat use half milk and half water. If you have a dairy intolerance, or want to reduce the fat content still further, you can make it with just water, or whatever milk substitute you usually use.

Honey is better than sugar for sweetening because it produces slower releasing energy. Research also suggests that honey may have additional health benefits that are not supplied by sugar.

Variations:
• Add some fruit, either dried or fresh, to help get one of your five daily portions.
• Add a small handful of nuts to give extra protein, flavour and crunch.

For other healthy eating ideas you can visit my website: www.athomefitness.co.uk