For an increasing number of people today nutrition isn’t only a question of what food we eat, it’s also about where that food has come from and how it’s been produced. When she's not in the mountains, you can find Emelie in her garden or preparing delicious meals. © Matti Bernitz Eating seasonally For Swedish mountain running champion Emelie Forsberg sustainability plays an important role in her decision making around diet. For this reason Forsberg eats seasonally. “In the winter, for example, I try not to buy fruit or anything transported from far away places,” she says. “For me, the seasons are something to go through.” Fall, she says, is a time to begin spending more time indoors, thinking, reading and reflecting, slowing down after the summer. Winter, Forsberg says, is a time for taking care of oneself, resting, and recharging. Spring is a time of awakening, coming out of hibernation, and using more energy. Summer is a time of fun and intensity. Forsberg eats different foods during each season. “I really enjoy eating in the winter,” she says. “For breakfast, I eat porridge with berries on top. I’m living in Scandinavia, and we have many berries and greens, and a lot of herbs. In the winter we eat a lot of potatoes. The best is eating potatoes with olive oil and salt! In summer, we have smoothies, more salads, and colder foods.” Straight from the earth Forsberg is also an avid gardener. Her dream is to become as self sufficient as possible. Leafy greens, beans, potatoes, berries, carrots, you name it, Forsberg is growing it. Gardening, working with the earth, being in harmony with the seasons, is a form of spirituality for Forsberg. She believes the fresher it is the better. © Kilian Jornet Relaxed eating Listening to her body is a big part of how she eats, rather than following meal plans. “I never have a meal plan,” she says. “In the beginning you need to get into a routine, but now I don’t even think about it anymore. You just need to use your imagination. Some people get obsessed about eating healthy. I’m not like that. I’m relaxed in the way I’m eating.” Bean power She is a big fan of beans, and admits to eating them at least once a day. “Even bean cakes and bean cookies,” she laughs. “Like, everything beans – 10 different types of beans, five different types of lentils! When you are vegetarian it’s important to know where you are getting your protein from.” Easy, go-to meals Forsberg stores a lot of food in her freezer, including bean burger patties. If it’s going to be a busy week she’ll make a big meal on Monday and store it to have again later in the week. “I like to have back up meals. “I also make pesto out of everything, any type of green, even the tops of carrots,” she says. “A bit of garlic, olive oil, sun seed flower, nuts and seeds, and I eat it with pasta. I was eating it with bean pasta just now! Salad with carrot and lentil patties Salad (green salad, rocket, carrots, beets, brussels and onion from the garden) Patties: 3 carrots, grated4 dl of red lentils; slightly cooked, can be a bit hard.1/2 an onion2 tbsp spoon of tahinia little parsleychili, salt and black pepperMix it all together and fry, or bake them in the oven! Lead image: Photo by Blair Fraser on Unsplash.

With so many contested views, what we should and shouldn’t eat has become a touchy, and often confusing subject. In this third instalment of our series on nutrition, we offer a simple approach for athletes that cuts through all the noise.     Eating well is essential for athletes. The bigger your goal, the more nutrition has to play a central part of your training plan. Take shortcuts on how you eat, and you’ll eventually pay for it. But the topic of diet, what we should and shouldn’t eat, has become touchy and confusing. There are all sorts of diets out there – paleolithic, vegan, gluten-free, low carb, high carb – each one with advocates claiming their way is the one true way.   Matias Anthoni prefers a common sense approach to nutrition.   “Nowadays it’s become a big topic, and everyone has his or her own opinion, and it seems hard to find the real truth,” says Matias Anthoni, Suunto’s in-house personal trainer. “It’s become trendy to follow a kind of diet.” Anthoni, 26, has a Bachelor in Sports and Health Promotion, and gives nutritional advice to Suunto employees, as well as personal fitness training. He takes a simple, “nonsectarian” approach to nutrition, rather than buying into the hype of one diet over another. “As long as you get the nutrients it doesn’t really matter what diet you follow,” he says. “You can teach your body to thrive on different diets. The body is quite adaptable. But we do need certain basics. The question I always ask is, would my grandma recognize it as food?” Here are Anthoni’s five down-to-earth tips for good nutrition: 1. Start with your meal rhythm This is the first topic Anthoni’s raises with his clients during a consultation. Just improving how often you eat can improve what you eat. Many of his clients skip meals or have long breaks between meals; this results in blood sugar levels dropping, then tiredness, and then cravings and impulses for unhealthy snacks.“With a more steady meal rhythm you avoid big spikes in the blood levels, make better decisions, and are less likely to just reach for a chocolate bar,” he says. Meals should be about three hours apart, and consist of a good breakfast, lunch and dinner, with smaller, healthy snacks in between. “It leads to healthier choices and you’ll have more energy,” Anthoni says. 2. Plan ahead “You can’t be a top athlete if you are eating poorly; it’s not just about training, it’s about eating as well,” Anthoni says. “It really helps if you plan your meals like you plan your training. Know what you are going to buy and know what you are going to make. When you come home from work, or after a training session, it’s all ready to go.” 3. Follow the Nordic plate model Anthoni says in Finland there’s a traditional “plate model” or a way to divide your plate into three sections: one half should be salad and vegetables, one quarter should be carbohydrates, and one quarter protein. This balanced plate ensures you will get enough of all the key nutrients.   4. Eat quality food Quality can seem like a vague notion, so Anthoni recommends a common sense approach here, too. “Have a look at your plate – are there all the colours – red, green, yellow?” he asks.  “Are you eating the same thing every day?” Anthoni suggests finding and following basic nutrition guidelines. “They provide a good start, and then make small changes to fit yourself from there,” he says. 5. There’s no one size fits all diet Deciding what to eat depends on your goals. “The more you move the more you need,” Anthoni says. “If your goal is building muscle mass, then you need more protein. If you are an endurance athlete, eating enough carbohydrates becomes more important. There is no one size fits all, no one plan can fit everyone. You need to have your own plan.” Lead image: Photo by Roosa Kulju on Unsplash.     READ MORE Fuelling the engine: talking nutrition with ultra runner Lucy Bartholomew Fuelling the engine: talking nutrition with triathlete Mel Hauschildt

Buying good quality and diverse produce and preparing nutritious meals is as important for our training as time spent running, cycling, swimming or at the gym. Yet, for many of us – especially for those of us with full time jobs and families – it’s tempting to cut corners when it comes to diet. We tell ourselves “next time”, and whip up a fast meal that fills the hole, but doesn’t fuel the engine. Training is all about consistency and honesty. We shouldn’t try to fool ourselves; when we cut corners we don’t really gain in the long run. Instead, the training lifestyle is all about dedication to our sport, and the truth is, at the heart of that is caring for our bodies. In this series of posts we explore how Suunto ambassadors and athletes keep their tanks fuelled. In this second instalment, we meet another Australian athlete, Melissa Hauschildt, an Ironman champion who recently set a new world record for fastest time (8:31:04) at the Ironman North American Championships, Texas in April. The long term outlook Good nutrition is a major part of Hauschildt’s life. Racing in Ironmans all over the planet, as the 35-year-old does, demands she feeds her engine with only the best fuel. “To be the best athlete I can I need to fuel my body correctly, but it's also important for life after sport,” she says. “I want to stay fit and healthy so I eat a healthy balanced diet.” Maintaining good diet in busy times Eating healthy can easily go out the window in busy times – how does Hauschildt maintain it? She prepares ahead of time. “I always have a healthy snack ready to go – nuts are always in abundance in my house, as well as bananas and apples,” she says. “I make almond butter and buckwheat bread at the start of the week so that’s always provides for great quick and easy snacks – almond butter and banana on toast or almond butter on apple. “I also use Megaburn products. They make the best protein bars, with all natural ingredients, and so delicious! I always have a stack of them in the house. If I know it’ll take a while to make a meal after training, I will have a Megaburn protein shake immediately after so I can then take my time making a nutritious meal and not snack on junk.” Natural is best “I try to eat foods in their most natural form. I eat a lot of salad and vegetables, meat, nuts and eggs. I only eat full fat dairy. I make my own healthy treats as well, as my own bread and almond butter. I try to avoid packaged foods and refined sugar. I avoid soy, lentils, anything labeled ‘low fat’ or ‘diet’ and limit grains. I eat a lot of good fats - butter, olive and coconut oil, avocado, nuts, seeds, eggs.” Easy, go-to meals “My easy go-to meals tend to be a large salad with some meat. If I don't have any meat in the fridge I always have canned tuna and sardines in the cupboard or eggs. Another quick and easy go to meal for me is an omelette loaded with salad and left over meat or tuna.” Kangaroo rice bowl Ingredients:Wild riceKangaroo filletsRocketRed onionSnow peasTomatoShallotsCorianderAvocadoBlue cheeseOlive oilLime Directions: 1. Cook rice to packet instructions. BBQ kangaroo fillets to medium/rare. Kangaroo gets very tough if overcooked. 2. Pre cut salads.3. Mix some olive oil and lime juice together for dressing. Grate some lime rind.4. Place cooked rice in bowl then arrange cut salads over it. Crumble some blue cheese on top. Sprinkle with lime rind. Pour over dressing. Lead image: Photo by Ive Erhard on Unsplash. READ MORE Fuelling the engine: Talking nutrition with trail runner Lucy Bartholomew

Ultra cyclist Omar Di Felice is back in Italy taking a well-earned break before he begins preparations for his annual journey into the icy reaches of the winter Arctic. He is conditioned to the cold, which is why the Transiberica Bike Race in Portugal and Spain gave him a run for his money. What were the highlights of the race? Riding for so long unsupported in this bike race without a mandatory route was a new challenge for me. I didn’t know Spain and Portugal, which is why I had to stay attentive to the way ahead instead of focusing on “eat, sleep and drink” as is usual in normal ultracycling races. What were the toughest moments? I really love winter and Arctic conditions: unfortunately in Spain I found completely opposite weather conditions! The toughest thing was to ride in such hot conditions (temperature from 30 to 41°C!). The toughest moment, for sure, was when I had to stop after intense heat and an allergic attack while passing through Andalucia region. When I was back on my bike I understood if I could push through that difficult moment I would be able to end the race. Where were the nicest roads to ride? The last 300 km was the nicest! Both because the end got closer and closer, and because the Asturias region was one of the best, with easy climbs, green hills and the perfect temperature to ride. How many kilometers have you already ridden this year? This year has had plenty of cycling! From my Arctic adventures in Iceland and Canada, to this last extreme challenge competing in ultracycling races all over Europe, I have clocked up 30,000 kilometers and 450.000 m of ascent. I have earned a deserved rest period before the start of my favorite season: the winter.          READ MORE ABOUT OMAR DI FELICE During a 3,380km ride you don’t know what will hurt the most Meet the Italian guy who cycles insane distances What you really need to know about winter cycling adventures

At Suunto headquarters in Finland we try to practice what we preach. Which is why we have an in-house personal trainer to motivate us all to stay fit and healthy. Matias Anthoni, 26, roams the offices, dropping by rooms, calling on us to get up and to join him for short exercise breaks on the spot. Resistance is futile! Matias sees stairs as an opportunity to stay active. “My job is to maintain the health and wellbeing of everyone at Suunto,” the former footballer turned trail runner says. “Everyone who works for the company can use me free of charge. I offer group exercise classes, personal sessions, nutritional advice, and random exercise breaks. Everyone understands it’s a great opportunity.” Matias has a Bachelor in Sports and Health Promotion, and believes there are many opportunities throughout the day for office workers to take care of their bodies and minds. Here are his tips: 1. Everything counts Remember this phrase and make it your mantra. It cuts through all the excuses about not having time. Sometimes we get stuck in an “all or nothing” mindset; if we can’t, for example, go for an hour long run or a full gym workout, we don’t do anything at all, failing to see the possibilities that are often right in front of our faces, and don’t take much time. Matias says it’s about thinking laterally, and making everything count. 2. Three x three minutes Take three, three-minute exercise breaks a day. Set a timer on your phone, and do it. Invite your colleagues to join you. To get you started, here’s a short video of Matias demonstrating a few simple movements – try them! “Getting the blood flowing is good for the brain,” Matias says. 3. Go out of your way When you need to go to the bathroom or get water or coffee, rather than going to the closest option, get in some extra movement and take an extra flight of stairs to do what you need on a floor above or below. Go out of your way for the sake of a little extra movement. It all counts. 4. Have walking meetings When you have a simple catch up meeting that doesn’t require technology, why not make it a walk and talk? Aside from the movement, people are generally less distracted and more engaged at a walking meeting. You’ll breathe better, and will feel more energized. 5. Use your lunch breaks wisely Have a 25 or 30-minute workout before you have lunch and you’ll have more energy for the rest of your day. It could even be 15 minutes. Remember, everything counts. Do what you can, rather than getting stuck in what you can’t. “Studies show a small amount of exercise goes a long way,” Matias says. 6. Create team challenges Try to create a culture where you encourage one another to stay active. Create a challenge to see which department or team can do the most pull-ups in a month, or can walk the most steps in a month. 7. Plan your day When you plan your day in advance you will know when you have windows for exercise or movement breaks. Planning means you are more likely to take advantage of these. Lock them in, and make them count.

© Kyle Meyr/nxtri.com Ask Jonny Hisdal about the 226 km Isklar Norseman Xtreme Triathlon and you’ll get the honest truth. He should know afterall – not only has he completed the race course 12 times, as a physiologist he’s also researching what it does to the human body. “Most of your biomarkers (chemicals, molecules, and hormones present in the blood indicating different forms of illness) are sky high when you reach the finish line,” he says. “If a doctor tested your blood immediately afterwards it would look like you are really sick, or having heart and kidney failure.” © Kyle Meyr/nxtri.com The good news is this alarming biomarker profile only lasts a short time. A day after the race the biomarkers are already on the way back down. Whereas, if you were really sick, the biomarkers would remain at the same level. Hisdal is currently preparing to sample the blood of more than 40 finishers immediately after the end of the race, which starts on August 4. The goal is to understand what the normal blood levels are after such an extreme race. He’s also participated in a study looking at the possibilities and limitations of cold water swimming – the race includes a 3.8 km swim in a fjord with water temperature ranging between 13 and 15.5 °C. To reach the finish line of the Norseman demands more than endurance fitness. “Yes, it requires really good base fitness, and a high level of endurance,” Hisdal says, “but also a lot of mental strength to compete for so many hours. The average athlete needs about fourteen fifteen hours.” © Kyle Meyr/nxtri.com Hisdal is also on the safety team for the race, and recently completed the course along with the rest of the crew, making it his 12th time. He first competed in the race as an athlete in 2005, and did so the following five years. Since then, he has been on the race organising team. “The swimming is the easiest part, something that everyone should be able to do,” he says. “Average athletes are in the water for one and a half hours – that’s a long time if you are not used to it.” “After that you jump on the bike and cycle for 180 km, including 3000 m elevation gain. If you are not used to cycling uphill it's impossible to do it. Then you are running 25 km on the flat, and the remaining 20 km uphill for 2000 m of ascent. It's brutal.” © Kyle Meyr/nxtri.com Some people, he says, quit before the race has even started. Others pull out 1000 m into the swim, and some on the bike during the climb. But the majority make the finish line, after giving their blood, sweat and tears to the terrain. “The biggest problem is people train too much so they get injured,” he says. “Almost everyone overtrains.” Click here to see Suunto's range of triathlon watches! The race has played a central role in popularising triathlon in Norway. Before it began in 2003, triathletes were hard to find in the country, whereas since the inaugural race triathlon clubs have been growing in membership. Only about 20 athletes signed up for the first race in 2003. Now, 4000 people from all over the world apply, vying for only 280 start positions. “The reason why I do it is because it's an incredible experience, and it keeps me motivated to train and stay in shape,” Hisdal says. “It's not really like a normal competition; it's more like adventure or travelling. It's travelling through breathtaking geography, and also mentally; you travel through really deep lows and up to some really big highs.” © Kyle Meyr/nxtri.com Here are Hisdal’s five tips for the Isklar Norseman Xtreme Triathlon: 1. Train uphill “It's essential to train uphill, both bike and running, because the race includes 5000 m of it.” 2. Get used to cold water “It’s a necessity to train your swimming in cold water. It should not be the first time when you start the race because it will give you problems.” 3. Train longer sessions “It’s important to have some long training sessions of at least six or seven hours so you know what you will experience during the race.” 4. Know your fuel “You need to be able to eat and drink for the race length. What you should eat, when and how much, is something you need to practice well in advance. It's very individual. You need to learn what your body can tolerate.” 5. Race smart with a sports watch “Learn to control your intensity with a sports watch like the new Suunto 9. The most important thing is not to start too hard. If you are too high in intensity in the first few hours you will suffer for the rest of the race. “I have used sport watches and a heart rate monitor to make sure I'm not too high in intensity. I have a max heart rate I can tolerate, and if I reach that I slow down a little. It's very easy to be too eager in the beginning, when people are passing you. You are blinded by adrenaline at the start and cannot trust your feelings. You will feel very strong, but suddenly the hammer comes down and you're finished. Sport watches help manage this – just make sure your one has enough battery life.”