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ATLANTA--(BUSINESS WIRE)--Oct 25, 2023--

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We’ve been hit with a September heatwave and, for runners – whether beginner or seasoned – it means added concerns around dehydration, chafing and generally keeping safe in the heat. Ultramarathon runner Leon Bustin, 36, completed a 220km run through the Wadi Rum desert in Jordan in October 2022, so he knows a thing or two about dealing with hot weather while exercising. Here is the athlete’s advice for heatwave running right now. Be sun safe “Covering your skin to avoid too much direct sunlight will really help,” says Bustin, who is also a content creator for Lean Machines and a personal trainer. “I highly recommend using a good zinc stick under the eyes and across the nose as well. “I used a bright purple one in the desert to remind me of my daughter and also to show very clearly if there was a part I’d missed. [Use] a higher factor than you think you need.” Hydration starts before a run “Working on your hydration starts before you take a single step out of the door,” he says. “I even start my day with an electrolyte-rich glass of water as we even become dehydrated in our sleep. “So having a good 500ml of electrolyte-rich water pre-run will really help, then as a good basic guideline take a further 500ml for each hour you are out. “The important thing is adding the electrolytes to the water. If we over-consume [pure water] we may dilute and flush out essential electrolytes and trace minerals as we pee.” Cool bare skin “Try cooling the glabrous – or none hairy- areas, it really helps flush heat out of your body fast,” says Bustin. “Those areas include the palms of your hands, under eyes, ears and soles of your feet. “Every time l arrived at an aid station in the desert l would hand over my water bottles to be refilled and plunge my hands straight into a bucket of coldish water, splash my face then keep the hands there for a good 30 to 40 seconds.” For those of us without air stations, Bustin suggests wetting exposed skin with water from a bottle. Pop a flannel in the freezer before going on a run and run it across your skin afterwards, or midway. “The key to keeping cool on a run is managing your core temperature because if that rises too much, put simply, it will be the end of your race,” he adds. Breath correctly “Breathing right for you is really important to get nailed down regardless of the running conditions, but especially in the heat as we don’t want to put any unnecessary extra stress on our bodies – because it will just cost more energy,” says Bustin. “We all tend to over-breathe through our mouth so simply focusing more of our inward breaths to be through the nose will help more than you think and over time both bring down and regulate your average heart rate greatly.” Be careful of the chafe Chafing can put you off pretty early in your running journey, and in the heat, where shorts can leave thighs rubbing together and slick with sweat, it’s a run-ruiner. “Anti-chafe cream is your best friend in the key areas (between the thighs and under the arms),” says Bustin, “but also if you get lots of toe blisters like me. “I put a generous dose between my toes of a good oil-based anti-chafe or even just some good old Sudocrem to keep those toes gliding. The right cream for you will take trial and error and is also combined with wearing the right run kit for you as well.” Read More Charity boss speaks out over ‘traumatic’ encounter with royal aide Ukraine war’s heaviest fight rages in east - follow live Women being invited to help shape the future of reproductive healthcare – from period pain to menopause How to style your home like a professional One in 10 ‘spending beyond their means’ – try these 7 cutbacks guaranteed to save families money

LAUSANNE, Switzerland & SAN JOSE, Calif.--(BUSINESS WIRE)--Sep 5, 2023--

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Here we have a great French classic made into a vegetarian treat,” says Michel Roux. “I’ve suggested a selection of vegetables, but you can vary them according to the season and spice them up with more chilli if you like a bit of heat. “Delicious as a main meal or as an accompaniment, this can be made in individual portions as well as a large tart. It’s fine to use shop-bought puff pastry – I do!” Vegetable tart tatin Serves: 4 Ingredients: 3 small heads of red chicory 3 small heads of yellow chicory 200g slender carrots, halved lengthways 300g kohlrabi, cut into batons 100g cauliflower florets or sprouting broccoli, halved 1 large onion, cut into wedges 2 tbsp olive oil 2 tbsp butter 2 tbsp caster sugar 1 red chilli, deseeded and sliced Leaves from 1 thyme sprig 350g puff pastry Flour, for dusting Salt and black pepper Method: 1. Preheat the oven to 220C/fan 200C/gas 7. Cut the heads of chicory in half (or if they are large, into quarters) and put them in a bowl with the other vegetables. Add the oil and toss, then season with salt and black pepper. Spread the vegetables over a baking tray and roast them in the oven for eight to 10 minutes. The vegetables should be partly cooked and have a little colour. 2. Melt the butter in a large (28cm) ovenproof frying pan, then sprinkle over the sugar. Place the cooked vegetables, sliced chilli and thyme on top, making sure to pack the vegetables tightly. 3. Roll out the pastry on a floured work surface to three millimetres thick. Place the pastry over the vegetables, tucking it in around the edges. Make a few holes in the pastry with the point of a knife, then bake for 20 minutes. Leave to cool a little, then place a plate over the pan and carefully turn the pan over to invert the tart on to the plate. Serve warm. Tagliolini with seafood “I love seafood, and pasta and shellfish are always a great combination,” says Roux. “Keep this simple with mussels and clams, or if you want to go to town, use other shellfish, such as razor clams or cockles, when they’re in season. The fennel seeds and pastis bring that lovely aniseed flavour that works so well with seafood.” Serves: 2 Ingredients: 400g clams 500g mussels 2 tbsp olive oil 1 shallot, chopped 1 tsp fennel seeds 2 garlic cloves, chopped 50ml pastis 150g shelled raw prawns 4 tbsp crème fraiche 300g fresh tagliolini or 180g dried tagliolini or tagliatelle Handful of herbs (parsley, chives, chervil), finely chopped Juice of 1 lemon Salt and black pepper Method: 1. Wash the clams and mussels well in cold water and discard any that are broken or don’t close when tapped. Remove any beards from the mussels. 2. Heat the olive oil in a large pan, add the shallot, fennel seeds and garlic and sweat until they start to colour. Add the clams, then the mussels. Pour in the pastis, cover the pan and cook for five to seven minutes until all the shells have opened. Take care not to overcook the shellfish. 3. Tip everything into a colander placed over a bowl, then pass the cooking liquid through a fine sieve or a strainer lined with muslin. Pick the flesh from the mussels and clams, leaving a few in the shell to use as a garnish. Tip the cooking liquor back into the pan, bring it to the boil and boil for five minutes. Add the prawns and crème fraiche, then, when the prawns have turned pink, add the picked mussels and clams. 4. Bring a pan of water to the boil and add two tablespoons of salt. Cook the pasta until al dente, then drain. Add the drained pasta to the pan of shellfish and stir well. Add the chopped herbs and garnish with some mussels and clams in shells. Season with lemon juice, salt and pepper, then serve at once. Almond and raspberry frangipani tart “I adore almond puddings and this French version of a Bakewell tart is one of my favourites,” says Roux. “It’s rich and indulgent but there is some fruit in there as well! Raspberries work perfectly with almonds but cherries would also be good here.” Serves: 6-8 Ingredients: For the pastry: 150g butter, softened 90g caster sugar 2 free-range eggs Pinch of salt 240g plain flour, plus extra for dusting 75g ground almonds For the almond cream: 200g butter, softened 200g caster sugar 200g ground almonds 2 tbsp plain flour 4 free-range eggs 1 tbsp dark rum or Ratafia (fruit-based liqueur) For the jam and fruit: 60g raspberry jam 250g raspberries To serve: Icing sugar Ice cream or chantilly cream Method: 1. For the pastry, mix the softened butter with the caster sugar until combined. Mix in the eggs, then add the salt, flour and ground almonds and bring everything together into a dough. You can do this by hand or in a food processor or stand mixer. 2. Wrap the pastry in cling film and chill it in the fridge for about two hours. Dust your work surface with flour, roll out the pastry and use it to line a tart tin or flan ring measuring about 24 centimetres in diameter. Chill again until needed. 3. For the almond cream, whisk the butter and sugar until pale, then add the ground almonds and flour and whisk to combine. Whisk in the eggs, one at a time, then add the rum or Ratafia. 4. Preheat the oven to 180C/fan 160C/gas 4. Remove the tart case from the fridge and spread a thin layer of jam over the pastry. Add the almond cream and arrange the raspberries evenly on top. 5. Bake for about 45 minutes until the tart is golden and cooked through. Dust with icing sugar and serve warm with ice cream or cool with chantilly cream. Don’t put this tart in the fridge. ‘Michel Roux At Home’ by Michel Roux (Seven Dials, £26). 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