Extract from the January 2012 issue of Runner's World

KEEP IT COOL

INCREASE CIRCULATION
ICYPOLES
Icypoles can be healthy – just check the ingredient list. Supermarket-bought brands made from real fruit and with no added sugar supply vitamin C and potassium; both are vital for healthy circulation.
CHILL OUT: Make your own frozen treats: Blend up your favourite summer fruit; pour into icypole moulds and freeze.

RUN LONGER
SLUSHIES
A 2011 study found that having a slushie flavoured with sugar syrup prerun can help you run 20 per cent longer than drinking cold water with the same amount of syrup. The slushie cools you down before exercise better than cold water, preventing overheating.
CHILL OUT: Top shaved ice with real fruit syrups. Or blend up frozen berries, juice, and honey. Pour over shaved ice.

COMBAT INFLAMMATION
COLD SOUPS
Refreshing, chilled soups made from colourful vegetables offer a wide range of antioxidants that help combat inflammation that causes soreness. Soups made from fresh summer fruits make for a healthy dessert that packs carbs and fiber.
CHILL OUT: Make gazpacho: Puree 500 grams tomatoes and half a cucumber. Add a cup of kefir or yoghurt; garnish with basil.

BOOST IMMUNE HEALTH
FROZEN YOGHURT
A new wave of frozen yoghurt shops has introduced the creamy dessert with a tart kick. Compared to supermarket versions, this fro-yo contains more live cultures that promote gastrointestinal health and boost immune-system strength.
CHILL OUT: Top frozen vanilla yoghurt with fresh fruit and chopped nuts for added antioxidants and healthy fats.

SPEED RECOVERY
FRUIT SMOOTHIES
Creamy and cool, fruit smoothies provide everything you need to recover postworkout, including carbs and protein. Plus, a recent study found that fruit extracts can help lower measures of oxidative stress following a strength-training session.
CHILL OUT: Whether store-bought or homemade, make sure your smoothie has about 15 grams of muscle-building protein by adding skim milk powder or a whey protein isolate.

CUT BACK ON FAT
GELATO
Gelato has much less fat than ice cream but often more sugar. A half cup contains 600 kilojoules and four grams of fat (versus 850kJ or more and eight grams of fat for ice cream), making for a healthier indulgence.
CHILL OUT: Look for gelato made with real fruit, and stick to a half cup.

*Purchase the January issue of Runner's World *