Book Review: The Boys In The Boat

The Boys In The Boat is an account of the US rowing team’s victory at the 1936 Olympic Games in Berlin; nothing to do with running, but certainly an inspirational story for any athlete, regardless of sports background.

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One of those “hard-to-put-down” reads, this book effortlessly captures the reader, provoking an instant sense of connection with both the characters and the setting. Much like Laura Hillenbrand did in her books, Seabiscuit and UnbrokenDaniel James Brown also delivers a triumphant story of hope against all odds, only this time the odds are overcome by a team of boys, who once introduced, you can’t help but root for.

Interspersed throughout the story are background snippets of a dark and grim reality going on behind the scenes, in Berlin, Germany. Brown provides just enough details to paint a clear picture of the level of grand deception orchestrated by Hitler, and his close associate Joseph Goebells (Reich Minister of Propaganda in Nazi Germany from 1933 to 1945). While the boys (from Washington State) were busy working hard to earn the coveted privilege of representing the United States at the 1936 Berlin Olympics, Hitler and Goebbels were also hard at work – attempting to conceal all traces of evidence that might later expose their persecution of the Jews.

At the core of the story, is Joe Rantz, one of the members of the 1936 US Olympic rowing team. His strong resolve and humble demeanor make him a true hero. But as the story evolves, it becomes clear that his teammates are equally heroic, each possessing similarly unique attributes and an extraordinary will to overcome extreme odds.

The story cleverly climaxes, with Brown recounting the dramatic events leading up to the final race and then describing in vivid detail the race itself. It really is a remarkable story, backed by extensive research that makes it well worth the read; I encourage you to check it out and read it for yourself!

A few key points however (without giving the story away), include what I feel are valuable lessons for those of us who strive daily to succeed in both physical training and life pursuits:

1. The boys trained through the harshest of weather conditions, understanding that extreme discomfort was at times necessary if there was to be any hope at all of making it to the Olympics. A missed day of training meant an extra day of training for a competing team.

“They rowed six days a week, rain or shine. It rained, and they rowed. They rowed through cutting wind, bitter sleet, and occasional snow, well into the dark of night every evening.”

2. Some of the boys came from particularly challenging backgrounds, yet they approached life – in general – with optimism and hope. That attitude carried over to the training obstacles they faced, and equipped them with the mental tenacity required to endure many months of grueling workouts.

Joe Rantz, for example, had an uncanny knack for finding four-leaf clovers (it’s much easier to find the more common three-leaf clover). He told his girlfriend, 

“The only time you don’t find a four-leaf clover, is when you stop looking for one.” 

3. George Pocock, designer and builder of racing shells, played a pivotal role in leading the team to victory. He taught the boys many things, but paramount to their success was his insistence that once they entered their racing shell, they were to leave everything else behind. These boys were taught how to be fully in the moment during races; able to keep their minds one hundred percent focused on the task at hand.

“…..from the time an oarsman steps into a racing shell until the moment that the boat crosses the finish line, he must keep his mind focused on what is happening inside the boat. His whole world must shrink down to the small space within the gunwales.” 

4. The boys followed strict rules imposed upon them by their coach, Al Ulbrickson. They were tempted at times to break those rules, and on a few occasions they did, but for the most part they respected the necessary disciplines required of them.

“You will eat no fried meats, “ he began abruptly. “You will eat no pastries, but you will eat plenty of vegetables. You will eat good, substantial, wholesome food…..You will go to bed at 10 o’clock and arise punctually at seven o’clock. You will not smoke or drink or chew. And you will follow this regimen all year round, for as long as you row for me. A man cannot abuse his body for six months and then expect to row the other six months. He must be a total abstainer all year.” 

5. Finally, in the days leading up to the biggest race of their careers, the boys were understandably nervous and on some level, all dealing with fear and self-doubt. They each had their own coping strategies however, and intentionally implemented these in an effort to align their mental strength with that of their physical strength. 

The take-away lessons:

  • Train consistently, and train when you don’t feel like training; getting outside your comfort zone regularly is necessary for growth.
  • Replace negative thoughts with positive thoughts, and train yourself to respond to adversity in ways that help you to favorably interpret situations.
  • When the starter gun goes, it’s time to narrow your focus! Get your eyes, thoughts, and expectations off your competitors, and focus instead on executing your “ideal” performance (one that you know is supported by weeks and months of carefully planned and progressive training).
  • Optimal performance requires optimal nutrition, sleep, and lifestyle habits – not just some of the time, but all of the time.
  • Tapering is a necessary part of pre-race preparation – and while the body is purposely rested – the mind on the other hand should be vigorously exercised and fed with generous doses of positive self-talk and affirmations.

You Might Be More Susceptible To OverTraining Than You Think

Most runners are familiar with the term overtraining, but few probably realize that they may be more susceptible to it than they think.

Because overtraining refers to a decline in performance due to excessive stress on certain parts of the musculoskeletal system, we tend to associate it more with competitive runners who endure higher volumes and intensities of training. But Dr. Inigo San Millan, PhD., says that blood biomarkers showing up in recreational runners are increasingly revealing signs of overtraining.

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Dr. Millan believes that the reason these biomarkers are being seen more and more in recreational runners, is because – unlike professional runners – recreational runners don’t have an entourage of training and recovery specialists facilitating everything they do on a day-to-day basis.

The following points highlight how and why a recreational runner might find him/herself in an overtrained state:

  • Runners, in general, tend to be A-Type personalities; they are by nature hard workers and goal-achievers. While it’s clear that recreational runners don’t train at the same level and intensities as professional runners, many – especially A-types – still train with as much purpose and determination; the problem is that they are often just as zealous in other areas of their lives, and therefore, unintentionally negligent when it comes to ensuring optimal recovery conditions.
  • A “zealous” and busy recreational runner for example, might have a lifestyle outside of training that keeps her (or him) from getting adequate sleep. When she wakes up consistently feeling tired, she might be inclined to tell herself that fatigue is a normal part of training and should simply be tolerated; she’ll therefore continue to stick to her training plan and make no modifications. A professional runner on the other hand (or her coach, at least), is more likely to recognize early signs of overtraining and accordingly reduce the training workload and/or intensity.
  • Diet might also play a role in the occurrence of overtraining symptoms. The average recreational runner might know a lot about training, but a little about nutrition. A professional runner makes it her job to know how to properly fuel both during and outside of training. Interestingly, a too-low carbohydrate intake appears to be a common factor among recreational runners who suffer from overtraining.
  • Recreational runners are more likely than professional runners to try and “make up” for missed runs by overcompensating with extra intensity and/or miles. Additionally, recreational runners often run too fast, believing that the harder they run, the faster they’ll run. Professional runners understand however, that slow, easy runs are an important part of training as they help to heal minor damage from previous runs by pushing oxygen-rich blood through the legs.

With all of the above in mind, take care when training for your next event, especially if you’re someone who holds yourself to high standards in everything you do.

Here’s a few quick tips:

  1. Try to get at least 7 hours of sleep a night.
  2. Consult with a nutritionist if you’re not sure that your diet is supporting your training efforts.
  3. Remember to slow down and take it easy on recovery days, and make sure that you actually rest on days that you should be resting.
  4. Minimize your stress levels, to the best of your ability.
  5. Schedule regular massage visits once you begin to approach a peak in your training workload, and use your foam roller if you have one.

Happy and safe running!

Not Sure Which Running Shoes To Choose?

Getting a gait analysis done can be quite insightful, and certainly beneficial if you have no idea of what kind of shoes will give you the most comfort while running.

Running – as we all know – is a high-impact sport. With every foot strike forcing an impact of up to 3 x a person’s body weight, there is a greater risk of damage to joints, tendons, and ligaments. If, in addition to the impact, one or both feet pronate (rotate) inward or outward, the extra pressure can lead to progressive misalignment of the body and eventually to more serious problems. Poorly fitted shoes may aggravate the problem/s even further.

It’s been years since I last had a gait analysis done myself, so I was a bit surprised when the Physical Therapist I’ve been seeing suggested I go and do one. She thought that in addition to the actual therapy side of things, that I’d benefit from running in shoes that might help to stabilize my feet and ankles.

Now before I go any further, let me state that this post isn’t an attempt to convince you that the type of shoe you run in will improve your odds of staying injury-free. There are plenty of arguments that you can search online yourself that will help you form your own opinion about that. What I will say however, is that regardless of the science either for or against, if you believe that the shoes recommended for you are the most supportive, and if they feel the most comfortable, then they are probably the best shoes for you.

Since it’s been months now that I have been able to run consistently without pain, I heeded the advice of my PT and went and saw Niel Boshoff at ShoeScience in Mt Eden. I sent a couple of people to him last year and was super impressed by his knowledge and expertise!

The first thing Niel did was put my feet in the type of running socks I would typically wear, and with socks on my feet he then measured each foot. I already knew from previous PT and chiro visits, that I have one foot and leg slightly longer than the other, which by the way is not uncommon.

Once my feet had been measured, Niel had me jog up and down an in-store running mat that was electronically connected to a recording device. When the video was replayed, we were able to view it in slow motion and get a close look at how each foot struck the ground. It was clear to see that there was some inward pronation going on with my right foot.

Based on the video analysis, Niel then chose a few pairs of shoes for me to try on (keep in mind that other factors, such as foot and arch type, length and width of the shoe, frequency and distances of weekly runs, and type of running surface), are also considered. I tried each of the different shoe brands selected, and settled on a pair of Saucony “stability” shoes, a huge change for me given that I have always opted for lighter-weight performance shoes.

Before I left the store, Niel had me run in the new shoes on a treadmill. While running at a comfortable pace, Niel observed my gait from various angles and once again took a video recording. It’s not obvious when you watch the video below, but when carefully viewed in slower motion, we could see that my right knee collapsed inwards with every right foot strike.

With all of the information gathered from both video recordings and questions asked, we agreed that of the three types of shoes that Niel had shown me, the Sauconys were most likely the best choice. They were the heaviest of the three (though not as heavy as some other stability shoes), but surprisingly the most comfortable.

It’s now been a few weeks since I visited Niel at ShoeScience, and I am still seeing my Physio Therapist, but one change that has come about since I started running in my new Sauconys is that I now run with a renewed sense of confidence. My shoes make me feel as if I’m gliding effortlessly, and that feeling alone has helped to rewire my thought patterns towards ones that are focused more on healing rather than fear of further injury.

[Go and see Niel at Shoe Science in Mt Eden if you would like an in-depth gait analysis, coupled with amazing customer service! Niel will even let you take the shoes home and return them if, after a few runs, you decide they don’t provide the comfort you expected].

 

 

 

Wimping Out Doesn’t Get The Training Done

The title of this post is actually a quote sent to me by a friend; it is what he has used in the past as one of his training mantras in preparation for a big event. Let me explain how it ended up in my inbox………

Late last year, our dog (named Lucky), was attacked by a neighbour’s dog. To this day, whenever we walk past the neighbour’s house, Lucky becomes a cowering mess and starts tugging at his leash. At first I was sympathetic, but after a while I found his scaredy-cat antics kind of annoying and now, in an effort to help him overcome his fear, I make him stop outside our neighbour’s house and I order him to sit down. Usually, within the confines of a safe environment, Lucky has no problem responding to the directive, “Sit Lucky!” But outside our neighbour’s house he feels threatened and is reluctant to obey. I figure that in time he’ll surely regain his confidence.

That brings me to the point of this post; I witnessed a terrible cycling accident a few weeks ago and have been anxious about riding ever since. I even let a friend down recently by cancelling riding plans at the very last minute, because as I set out to meet him it started to rain and I was afraid that the roads would be too slick. My dog may not be the best reference point for comparison, but admittedly, my fear of riding is no more justified than his fear of walking past our neighbour’s driveway.

 

So thank goodness for athlete friends like the one mentioned above, as he is also the same friend who knew exactly how to coerce me into getting back on the bike last weekend. And it wasn’t with kind words; it was more like, “You’re being a wimp!” He was just jesting of course, but he also inferred that there’s no point in being a hero if common sense isn’t used; in other words, it’s not wrong to ignore legitimate danger cues, but otherwise, be smart and cycle defensively to allow for a faster reaction time.

I’m obviously stoked to have gone out riding last weekend – and a fair distance at that – but I still need to find courage to ride by myself. I think however, that if I am forcing Lucky to confront his fear head-on, I should probably be doing the same 😉

In that vein, I guess the best way to get back on my bike, is to get back on my bike!

A Mother’s Tough Love

It’s Mother’s Day today and while most mothers are probably enjoying time with family – or without – one special lady I know is experiencing a completely different kind of Mother’s Day.  I’m featuring her in this post because she deserves, in my eyes, an “Exceptional-Mother-Of-The-Year” award.

A year ago to the day, this friend of mine received on Mother’s Day, news of her second eldest daughter falling 30 feet from an Arizona ridge top. Her daughter survived the fall but was paralyzed from the waist down. Over the past twelve months, I’ve had the privilege of being able to follow social media and video documentation of some of the victories and setbacks experienced by my friend and her daughter.

I’m not going to go into too much detail as their journey – despite being shared amongst friends and family – is private. But there is one aspect of this friend’s parenting that really “wowed” me; she dished out a hefty dose of tough love! Instead of falling at her daughter’s feet and catering to her every need, she nagged her in the same vain that a mother would nag a lazy teenager. In essence, she tossed her daughter’s prognosis out the window and ordered her to start walking!

One year later, my friend’s daughter is still not walking, but she continues to endure difficult rehabilitative sessions, and her progress, though slow, is impressive. Tomorrow marks the anniversary of her accident, and to celebrate (yes, I did say celebrate), they are opening their home up to host a party that they’ve called ——–’s d-day, unbirthday, or yahoo she didn’t die anniversary.

The following is the cover picture posted on the event page:

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Does that not speak volumes about the kind of mother my friend is!

That’s it; no message to pass on! I simply wanted to acknowledge the incredible strength, courage, and love of a friend whose Mother’s Day will never again be the same, and yet if you were to ask her how she feels about that, she’d only be able to tell you how amazing it is.

 

Exercise Tips For Mothers With Young Kids

This morning I ran past a daycare centre and felt bad for a young mum who struggled to carry her crying baby in one arm, and an overloaded day-bag in the other; she looked tired and defeated. I remember those days well, and not too fondly either. Exhaustion was something I hated but got used to, and frustration was frequently experienced but more so when exercise couldn’t find its way into my daily schedule.

These days, with my kids both grown, I have the luxury of exercising with fewer restraints. But thinking back to those years, I do remember working with my limitations and finding ways to at least maintain a reasonable level of fitness. If a mother of young kids were to ask me how they could do the same, these would be my key tips:

  • Invest in a running stroller if you enjoy running!
  • Don’t feel that your workout must be completed in one consecutive session; if exercising daily means 3 lots of 10-minute workouts spread throughout the day, then take it! Some movement is always better than no movement.
  • Opt for HIIT (High Intensity Interval Training) workouts. Simply put, that means working at an all-out effort in short bursts, with equally short active-recovery periods in between. You’ll keep your heart rate elevated and burn more fat in less time.
  • Don’t focus on just cardio; strength/resistance training is key to promoting fat loss. An increase in lean muscle mass will assist your body in burning fat much more efficiently. You don’t need to go to a gym to do resistance training; all you need is a couple of light dumbbells and/or a resistance band, or even just your own bodyweight. There are plenty of at-home workouts available online that are under 30 minutes and require minimal equipment.

The last, and most important thing I would say, is that there is no greater feeling than the love a mother has for her children. So while lack of time and exercise might be a major source of frustration, realize that there is a time and season for everything and these years will pass so quickly that you’ll wish you could take them back.

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Are You That Mum Who Never Stops Or Slows Down?

Several years ago I recall setting out on an early morning run and being startled by a car that swiped the footpath a few feet ahead of me. I was further surprised when the hubcap bounced off on to the road and the driver carried on without stopping to retrieve it. It made me think of mothers, including myself, who often race through each day determined to conquer an impossibly long to-do-list, and in the process unknowingly lose a “part” of themselves.

By “part,” I mean any “thing” that contributes towards overall physical, mental, and spiritual wellbeing. How often for example, do we intentionally set aside time to rest and relax, get out for some fun, or take a few moments each day to talk and laugh? And what about diet and exercise; are these a priority, or do they get pushed to the wayside in favour of other “mum duties?”

Like the driver who kept driving without a hubcap, we tend to do the same. We keep going, ignorant of cues that try to warn us of our bodies needing a break. And yet, despite our noble efforts to be the best mums we can be, we’d be doing everyone (ourselves and kids especially), a huge favour if we stopped to do a “parts” check every once in a while.

Take some time this Mother’s Day to sit back and enjoy the pampering. And be selfish for a change; spend the day doing whatever it is that you want to do!

Wishing you all a restful and happy mother’s day.

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Choosing Quality Over Quantity For Greater Health And Happiness

Is it just me, or is anyone else tired of hearing that it takes 10,000 hours to get good at anything? Ever since Malcolm Gladwell popularized the idea of the 10,000 hour rule in his book Outliers, it seems to have become a cliche of sorts, and thank goodness too, because who has time to spend 20 hours a week for a consecutive 10 years trying to master a skill (unless your skill also happens to be your profession).

Why am I even bringing this up, because truthfully, the point I’m about to make has little to do with the 10,000-hour rule. It’s just that every time I hear or read of it, it conjures up – for me at least – thoughts of extremism and peoples’ tendencies to take an all-or-nothing approach when it comes to improving their appearance, health, and/or fitness.

I have been hearing a lot of the same stories for example; declarations of some ambitious goal with extremely confining boundaries, backed up by the notion that momentary pain and suffering will be worth the end result. But is it really worth it, if old habits inevitably return soon after the goal has been achieved?

I think Cassey Ho (one of my BFFs by the way; she just doesn’t know it) gets it right when she repeatedly insists that life is all about quality, not quantity! And that life should be enjoyed at every stage, through each journey and not just at the end of each journey. I slightly altered the context of her message (she refers to exercise specifically), but you can see how the same could be applied to life in general.

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I think, that we all should challenge ourselves to stop challenging ourselves! In other words, no more “x-number of days” of extreme dieting, or extreme exercise, or basically, extreme anything. Why can’t we simply practice good old fashioned restraint and discipline; do everything in earnest and with a genuine good effort, and leave a little room for playing, enjoying, indulging, relaxing……..

Wouldn’t our lives be healthier and happier with frequent, but small doses of the things we take pleasure in, versus sustained periods of time with no pleasure at all?

Radio Hosts Deliver Dismal Carrot Cake Report

Jannine Myers

The other day as I was driving to work, I heard on the radio a couple of FM broadcasters declaring their shock revelation of traditional cream cheese frosted carrot cakes containing as much as 854 calories per slice. Significantly more calories – and fat – than a McDonald’s Big Mac burger.

Carrot Cake

Calories: As many as 854 (with a whopping 480 calories from fat!)

Fat: 47g

Big Mac

Calories: 540 (260 of these calories from fat)

Fat: 29g

To put things into perspective, most major health and nutrition organizations consensually agree that daily fat intake be limited to no more than 30% of total daily calories. So, for a person on a 1500 calorie-per-day diet, total fat intake for the day should be no more than 50g. One slice of carrot cake however, adds up to almost the entire fat allowance for the day, not to mention more than half of the recommended daily calorie intake.

A further irony, given that carrot cakes are often seen as the healthier choice of cake, is that a slice of frosted chocolate cake typically has less than 300 calories and around 15g of fat. With those stats, you may as well go straight for the chocolate cake! Unless of course you prefer carrot cake, in which case you should most definitely indulge because it’s not like you eat carrot every single day (heck, where is the fun in life if you never let yourself enjoy a few indulgences).

For those of you however who are very health conscious and would prefer to “say no” to a calorie and fat laden slice of cake, you can always make your own slimmed-down version. After hearing the dismal news report mentioned above, I decided to head home after work and see what I could come up with by using only ingredients I already had on hand (I knew I already had carrots because I have a human rabbit in my house who eats her way through a kilo or two of carrots a week).

Here’s what I took from my pantry and refrigerator:

Bananas – 2 (medium, and very ripe)

Carrots – 2 (large)

Dates – 1/2 cup (dried and pitted)

Peanut Butter – about 1/4 to 1/3 cup (very oily)

Sugar – 1/3 cup

Almond milk – 1/3 cup (plain, unsweetened)

Chia seeds – 2 tbsps (soaked in 6 tbsps water)

Baking soda – 2 tsps (dissolved in a little almond milk)

Flour – 2 cups (plain)

Cinnamon – 1 tsp

Walnuts – 1/4 cup (chopped)

Salt – 1/4 tsp

Lemon – 1

Powdered sugar – 3/4 cup

Almond milk (extra – approx. 1 tbsp)

Directions:

Heat the oven to 175 C. Grease a rectangular baking pan and set aside.

First, soak the dates in hot boiling water, and set aside. Next, prepare two chia eggs by mixing the chia seeds in 6 tbsps of water and leaving to set for at least 5 minutes. Finally, grate the carrots and put aside. Now you’re ready to start baking.

In a medium bowl, mix together the flour, sugar, salt, and cinnamon.

In a blender, add the two bananas, the peanut butter with as much oil as possible, and the dates (with about 1/4 of the amount of water that they were soaking in – the rest can be disposed of). Pulse until just combined; the texture should be wet but slightly lumpy. Add the baking soda (already dissolved in a little almond milk), and then pour the wet mixture into the dry ingredients. Finally, add the chia eggs and walnuts. Gently mix everything together until the flour can no longer be seen. Pour into the cake pan and bake in the oven for approximately 20 minutes.

While the cake is baking, make a lemon powdered glaze by simply mixing together the juice of one lemon with 3/4 cup powdered sugar, and adding a little almond milk until a runny glaze-like consistency is achieved. When the cake comes out of the oven and has cooled a little, poke holes in the surface and pour the glaze all over. Then leave the cake to completely cool before slicing.

The end result is a health-ier lemon-glazed carrot cake with not-so-alarming nutrition stats:

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Makes 20 servings (20 slices)
Serving Size 1 slice / Amount Per Serving:

Calories 140 (calories from fat – 35)

Total Fat 3.65g (saturated fat .0.6g)

 

A Bread You Can Make With Just 3 Ingredients

Jannine Myers

I was recently browsing the site of an acquaintance (Tully Zander) and came across an easy bread recipe she shared. It’s so easy in fact, that it contains just three ingredients. Which, by the way, reminded me of a post I published a few years back when I was living in a US military community and shocked by the breads available in the base commissaries. Some of the more widely purchased breads, unbeknownst to those buying and consuming them, contained an ingredient list a mile long (not kidding; read my post).

Here in New Zealand, the breads generally contain far less ingredients, and supposedly non-harmful emulsifiers (used to enhance flavour and preserve shelf life), but if you don’t mind baking and would prefer to make your own bread, there are many safe and simple recipes online that even your kids would have no trouble following.

This one below, is my “slightly tweaked” version of Tully’s easy bread recipe. It’s the same essentially, except that I made it not only dairy-free but gluten-free as well. Although not as soft in texture as Tully’s recipe, I am sure that a little experimentation of flour and liquid amounts, as well as time spent kneading the dough, could potentially fix that.

I have been eating my bread toasted and I love it! It actually brings back childhood memories of weekend breakfasts, when almost every dairy in NZ sold freshly baked white bread loaves on Sunday mornings. Mum would send my brother and I out to buy a couple of loaves, and we’d devour them with butter and our favourite spreads (along with our cups of hot milo).

Nothing quite compares with the smell and taste of the breads back then, but give this recipe a try; it sounds bland and boring with so few ingredients but I think you’ll be surprised.

A favourite combo of peanut butter and banana

A favourite combo of mine: peanut butter and banana – and served with hot tea or coffee….sooooo good!

Ingredients:

4 cups gluten free flour

2 tsps yeast

1 1/3 cups non-dairy milk (or water)

Directions:

In a large bowl mix together the flour and yeast, and form a well in the bottom.

Pour in your choice of non-dairy milk (or water, for a lighter, fluffier bread), and gently combine until the flour and yeast absorbs it all.

Now you can begin to work on your dough. Knead it into a large ball and place on a floured surface. Do this for approximately five minutes or until it becomes smooth and a bit sticky. Resist the temptation to add additional flour, unless it’s so moist that it won’t combine. Alternately, if it’s too dry, add more milk or water, just a little at a time.

Once that’s done, lightly dust some flour on the top of your dough, place in a bowl and cover it with a kitchen towel. Let it sit in a warm, dry place and allow it to rise for an hour (or until it doubles in size).

Return the dough back onto your working surface and gently flatten it. Knead it some more to get rid of the excess air bubbles, and start shaping it into a loaf by repeatedly folding it on itself and rolling it.

Place your dough into a lightly greased loaf pan and cover again with a kitchen towel. Allow to sit for a further hour.

Allow the dough to rise by setting it in a warm, dry place for an hour or so

Allow the dough to rise by setting it in a warm, dry place for about an hour.

Towards the last few minutes of the previous step, preheat the oven to 180 C. Bake for 20 to 25 minutes or until golden. If you are unsure, perform a quick tap test and check that it sounds hollow.

Let the bread cool for 5 to 10 minutes before you turn it out onto a wire rack. Best eaten while still warm from the oven, or toasted.

[This bread stores well in an air-tight container kept in the refrigerator, and you can slice and freeze it too if you want to save for later]