Nuts and Seeds - Compared (and which ones are best for athletes)!

You’ve probably heard the chatter about nuts and seeds being powerhouses of the nutrition world.  Their status has been further enhanced of late with the trend towards plant-based eating.  No doubt about it, seeds and nuts certainly deserve their reputation for packing a decent nutritional punch, and if you aren’t eating them already, here is some info that might get you interested!

So which nuts and seeds are top of the table when it comes to nutrition?  There are so many different options you could include in your snack bowl or tub.  Not all nuts are equal - most nuts are seeds of a fruit (peanuts are seeds of a legume)- but they all have their own unique nutrition make-up and benefits. 

In the past, almonds were always considered right at the top of the tree when it came to best choice of nut – mostly due to their low fat content, at a time when fat was falsely seen as the enemy!  Cashews contain almost identical fat grams to almonds and interestingly the humble peanut is in fact lower fat and higher protein than both almonds and cashews!  These days, however, we tend to focus on more than just the fat and protein content, and look a little more closely at the vitamin and mineral content and associated benefits. 

I was interested to do some comparisons, so I got onto Foodworks (and USDA for hemp seeds) to put together a summary table below that lists the key macro- and micro-nutrient values for common nuts and seeds.  The amounts listed are per 30g of nuts, which is the recommended serving size – around a small handful for an adult.  The nut or seed with the highest amount for each nutrient is highlighted in yellow in that column.

Depending on your specific nutrition needs you may prioritise different types of nuts or seeds.  For example, if iron is a nutrient of focus for you, then cashews, chia seeds and pumpkin seeds are a great choice.  Walnuts, chia seeds and flaxseeds are the highest for  omega-3 and chia, almonds and flaxseeds highest in calcium.

The most interesting thing I noted was that the winners for each nutrient category seemed to mostly come from different nuts or seeds – there wasn’t one that was king of the castle for all nutrients (other than one exception - let’s talk about hemp seeds). The stats appear to say it all – amazing nutrition capabilities but unfortunately hemp seeds are a no-go for elite athletes.  Although hemp seeds are now legal for sale in Australia, there is a potential risk that they may contain trace amounts of THC that could be detectable via WADA/ASADA testing – a banned substance in competition.  

Interestingly, seeds overall fare strongly when it comes to vitamins and minerals compared to nuts, but are often easily overlooked. Why not try adding a few more seeds to your day:

-        Add to porridge, home-made muesli

-        Roast and add to salads - like sunflower seeds in Roasted Carrot and Kale Salad with Grilled Chicken and Lemon Dressing.

-        Make some snack balls or slices – try my Almond Balls recipe which is packed with sunflower and sesame seeds

-        Add to smoothies (eg. almonds in my Recovery Smoothie recipe)

Don’t feel you need to always choose raw with your nuts and seeds – a little roasting and salting is fine (depending on overall salt intake) and for some athletes salt can be helpful for hydration (speak to an Accredited Sports Dietitian for more info).

And don’t worry about activating them either – your body has the digestive equipment to devour and conquer all manner of nuts and seeds – although some people may have intolerances to certain varieties, and nuts and seeds can cause bloating and stomach upset if you over-do it. 

Nuts and seeds can sometimes seem expensive, but if you stick to small serves and choose a combination of different types they can play an important role in keeping you healthy and well, and need not break the bank.  For example, sunflower seeds, flaxseeds and peanuts are on the less expensive side, so use these as a base and add smaller amounts of the others that may be more pricey.

If I really had to pick my favourites for athletes, here they are below:

Almonds  - Protein, Fat, Fibre, Vitamin E, Calcium

Cashews – Protein, Fat, Iron, Zinc

Walnuts – Omega-3 and decent vitamin/mineral content across the board

Peanuts – special mention – highest protein and lowest fat of all nuts!

Chia – Fat, omega-3, fibre, calcium, iron

Flaxseed - Omega-3, fibre, potassium, magnesium, calcium

Pumpkin seeds – Protein, potassium, magnesium, iron, zinc

If you are an athlete not subject to drug testing, then hemp seeds are also a useful addition for their nutritional value and benefits.

Overall, different nuts and seeds are rich in different nutrients.  So the real key is to mix up your intake for a great variety of nutrients, as well as flavours, texture and enjoyment.

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page. I am also on Instagram , Facebook and Twitter.

Roasted Carrot and Kale Salad with Grilled Chicken and Lemon Dressing

Looking to mix up your chicken options? This recipe is a great mix of different textures, flavours and colours - and perfect for a summer BBQ or light lunch. Yes, it’s kale, but you could just as easily use a fresh spinach or lettuce base (skip the roasting!).

Use this recipe as a base and adapt to your own tastes - I adapted it myself from one featured in The Women’s Weekly’s ‘Almost Vegetarian’ book. Speaking of vegetarian, instead of chicken, you could easily substitute in some grilled tofu or haloumi, or roasted chickpeas for a meat-free meal.

You could also substitute some feta for the dressing if preferred.

It’s low-carb meal, but you could add in some cooked quinoa, brown rice or roast sweet potato to boost the carbohydrate content.

Serves 3-4

Preparation time – 5-10 minutes

Cooking time – 30 minutes

Ingredients:

1 bunch green curly kale

3tbsp extra virgin olive oil

500g Dutch baby carrots, trimmed and peeled

500g chicken breast fillets

½ small red onion, quartered

2tbsp sunflower seeds

Parsley to garnish

Lemon dressing:

4tbsp mayonnaise

2tbsp lemon juice

2tsp dijon mustard

Method:

Preheat oven to 180 degrees C and line 3 baking trays with paper.

Cut kale leaves from stems, discarding stems.  Spread kale over 2 trays and drizzle with 1 tbsp oil, and make space to place sunflower seeds at one end to roast with the kale.

Place carrots on the other baking tray and drizzle with 1 tbsp olive oil.  Place carrots in the oven to roast for 30 minutes or until tender. 

Add kale to the oven for the last 5-10 minutes of cooking time for the carrots, taking care to avoid leaves and sunflower seeds from burning. 

In the meantime, cut chicken fillets in half horizontally and cook the four thin fillets on a pre-heated and lightly oiled grill plate or fry-pan until browned and cooked through.  Slice thickly.

Make the lemon dressing while the roast vegetables and chicken are cooking by combining the mayonnaise, lemon juice and Dijon mustard.

To serve, place roasted kale and carrot on plates with quartered onion broken into pieces (you can roast the onion with the carrots, or include raw depending on preference).  Top with sliced chicken, sprinkle with sunflower seeds and parsley, and drizzle over dressing (or serve dressing in a small pot).

Why junior athletes are not small adults when it comes to body composition

I am fortunate to work with many talented young athletes and teams where performance is a strong focus.  I enjoy seeing young athletes learn, progress and improve – but I am also acutely aware of the potential negative aspects of a high performance environment for growing and developing kids and adolescents.  I watched one of the ‘The Mighty Ducks’ movies over the weekend with my family and it was a great reminder of what junior team sport is all about – teamwork, friendship and fun (as well as hard work!).  Those who have an influence on juniors can play a role in either helping or hindering development and performance, and the importance of enjoyment should be given due attention, even (or especially) within an increasingly competitive environment. 

Many junior athletes experience significant, and sometimes unbearable, pressure to perform.  Pressure can come from various sources, both internal and external, with a focus on performing at their best, beyond basic genetic ability.  This is where body composition (both muscularity and/or leanness) can become a focus, and for some this experience is far from fun.

Discussions around body composition – how much body fat or muscle an athlete has – and its impact on performance are an accepted part of professional senior sport.  Fortunately, sports dietitians are no longer known ONLY as the ‘fat police’ in teams, but a reasonable portion of a team dietitians’ work continues to involve measuring, monitoring and setting goals with athletes around weight and body composition.  Thank goodness the days are (mostly) long behind us where player weight and skinfolds are posted up on the wall alongside the 3km time trial results, in full view of all passers by.  Naturally, in a competitive sporting environment, the first thing people want to know is who came first….or last.  The impact of a certain body composition result on a player’s performance, however, is only one factor contributing to performance.  Being the leanest person in a team does not necessarily translate to being the best player.  This is particularly true for junior athletes – in fact we might question the degree of significance of body composition for sports performance at a junior level.

Kids and adolescents are not just small adults and need to be acknowledged and treated as such.

The problem

Awareness at the elite level has improved over the years with regard to individualisation of body composition goals and recognition that it is one of a number of factors that contribute to performance.  However this understanding has not necessarily translated to junior ranks (although many clubs and sporting organisations are doing a great job in this area).  Whether due to increased competitiveness in sport, impact of social media, or other factors, when you also add in COVID restrictions of late, these can all have a significant impact on those individuals who are susceptible to having concerns around body composition and body image.  Both boys and girls can be affected, but of late the stereotypical client that I see with body composition/body image concerns are 15 year old females.  Observation only, but for me it bring backs memories of myself at that age (as pictured in my local rep netball team) and dealing with my own stuff when it came to pressure to improve my performance, look a certain way and feel good about myself.

Why is it a problem?

Many factors can contribute to body composition and body image issues.  Some are inherent to an individual, but we cannot ignore external factors such as social media and pressure from peers, parents, coaches or others with influence. 

‘Comparison is the thief of joy’- I can’t remember where I read or heard this quote, but it always sticks in my mind when I think about teenagers these days who do a lot of sport.  Comparison to images on social media and comparison to their sporting idols, as well as their team mates and opponents. 

Realistic goals

I meet many adolescent males who want to be built like an elite AFL or NBL/NBA player  - NOW!  I guarantee that the majority of adult elite athletes did not have the same amount of muscle mass or level of leanness when they were 16 that they do when they are 25 years old, and we need to remind young athletes of this.  Bodies are designed to grow and develop throughout adolescence and teenagers develop at different rates.  The only person you should be comparing yourself to is you.  Easier said than done, but the goal is to get the best out of your own performance.  Sometimes the anxiety associated with striving to achieve a body composition that is unrealistic at a particular age/stage can have a significantly negative impact on performance, which increases the risk of young talented athletes dropping out of sport due to disordered eating or mental health issues.

There is huge variability between individuals with regard to body dimensions, weight, body composition and health.  These characteristics are largely determined by genetics, however environmental factors do play a role, with nutrition and training making an important contribution to our health, well-being and body composition.  A wide range of bodies can also be elite competitors – it’s important to remember that.

Too much focus on body composition

For many sports, you can’t get away from the fact that body size and composition has an impact on performance. For some sports, a bigger body size may be advantageous for performance – for example in basketball.  As young athletes progress to higher levels and competition gets tougher, there may be a greater need to consider body composition, however great care should be taken with regard to sensitive messaging around body composition for junior athletes. 

Junior athletes need to progress according to their stage of growth.  Young male athletes are often desperate to gain muscle mass, and although they feel like it is super important right now, there is really no rush.  A smaller junior athlete may rely on their speed and agility as their performance strengths – just because team mates that may be at a more advanced stage of growth and have more muscle, this may not be the best goal for them. Goals should be tailored to individual needs and support existing strengths and genetic potential, and it can be beneficial to seek professional opinion and support, particularly when there are specific needs and sensitivities.

Nutrition for junior athletes

Nutrition strategies for junior athletes should focus on adequate fuelling, recovery, hydration and sport-specific needs as priorities.  When an overall healthy eating strategy is adopted, with consideration of sports nutrition principles applied to training and competition (and individual growth stage and hunger!), body composition will often work itself out.  For those junior athletes who may need some extra support, an accredited sports dietitian can assist junior athletes and their families to make nutrition choices to support their training, competition and day-to-day needs while also considering their growth, health and well-being.

For regular nutrition updates, you can follow me on Instagram, Facebook and LinkedIn for nutrition updates and practical performance nutrition ideas.

Intermittent Fasting for Athletes

Image courtesy of www.afl.com.au

Intermittent fasting is by far the diet that I get asked about the most. The word ‘diet’ is often associated with a short-term fad, however intermittent fasting (IF) has indeed become a way of life rather than a quick fix for many individuals. But is this approach suitable for athletes?

Last year I was interviewed for an AFL article on this very topic, as a number of senior AFL players were reportedly pursuing IF as a high performance nutrition strategy.

The link to the article is below - it doesn’t cover every aspect of IF so please get in touch if you are interested in more individualised advice to suit your needs, as everyone is different. Am I a fan of IF? It depends……

Why You Can’t Meet Jack Viney for Breakfast as published on www.afl.com.au

Don’t forget, you can follow me on Instagram, Facebook and LinkedIn for nutrition updates and practical performance nutrition ideas.

Vegan vs Keto - for Athletes

Beautiful meal at Trofeo Estate Mornington Peninsula - unintentionally vegan vs keto!

Vegan. Keto.  Two approaches to food and nutrition that in principal could not be further apart, but are promoted by their respective loyal followers as the only way to eat.  Promises of weight loss, mental clarity, digestive health, improved performance and a range of health benefits - clever marketing may convince even the most well-read individual of the benefits of plant-based or carnivorous consumption.

I work with people who follow a vegan lifestyle.  I also work with individuals who are interested in a keto approach.  Both have pros and cons. Yes, there are significant differences, but also similarities that align with universally agreed healthful nutrition strategies - inclusion of vegetables for example.  Neither are fads and both dietary preferences will be with us for many years to come, as will the debate over which style is superior for associated health benefits.  But is one or the other superior for athletes and sports performance?  The type of athlete, and person, you are may be the key to determining whether plant-based vegan or carnivorous keto is the way to go - or something else entirely.    

Vegan virtuosity

‘Veganism is a way of life that seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose’ (The Vegan Society).  

Vegan is a lifestyle rather than a diet. There is an increasing trend towards plant-based eating, with significant research supporting the benefits from a health perspective.  The spotlight has recently shone on plant-based for sports performance, ably assisted by the ‘Gamechangers’ program, promoting the virtues of plant-based nutrition for performance, but which also has been widely criticised for its erroneous scientific claims.

A vegan approach to nutrition involves elimination of all animal foods including meat, poultry, fish and seafood, dairy, eggs and honey, and includes wholegrains, fruits, vegetables, nuts/seeds, legumes and products manufactured from these.  A well-balanced vegan diet can provide the wide range of nutrients required for human health and performance, but without significant effort and planning, athletes may find themselves falling short on nutrients, with a subsequent impact on performance outcomes. 

Benefits of a vegan diet for athletes

-        Adequate fibre, vitamin and mineral intake when well balanced (supplementation required)

-        Weight loss (but sometimes gain)

-        Energy levels

-        Provides carbohydrate for high-intensity fuel

-        Digestive health

Potential concerns of a vegan diet

-        Nutritional inadequacies eg. Vitamin B12, Iron, Calcium, Omega-3

-        Restrictive eating patterns

-        Over consumption of specialised vegan processed foods

-        Protein quality and quantity (you have to plan well)

-   Supplement use vs natural food sources

What is keto?

Keto, ketogenic, low-carb/high-fat (LCHF) - however you label it, this style of eating promotes the use of fat as a fuel, along with ketone production (which can also be used as a fuel).  Carbohydrate is restricted to less than 20g/day, with moderate protein (not high) and unlimited amounts of dietary fat, usually with no prescription as to the type or source. 

What does this look like? Plenty of high fat foods like meats and poultry, cheese, cream, eggs, butter, oils, nuts and seeds, while cutting out all wholegrains, fruit, legumes, many vegetables and most dairy, as well as many processed foods.  Not much flexibility in this type of approach, especially if ketosis is the goal.  The modified versions of LCHF allow some carbohydrate flexibility, but on the whole, restriction is the name of the game to achieve the proposed benefits. 

The keto approach has gained much interest in the strength training world for it’s potential to support body composition goals, and in ultra-endurance ranks for increasing the ability to use fat stores as an effective fuel source for prolonged steady-state exercise.

Anecdotal evidence for a positive effect on performance is widespread, however hard evidence from the scientific world is lacking with regard to the impact of keto on high-intensity performance. Some studies indicate a potential risk of impaired performance when high intensity effort is required.

Benefits of keto for athletes:

-       Weight loss (for some people, not all)

-       Improved gastrointestinal symptoms (for some, particularly if existing intolerances)

-       Improved blood glucose levels

- High quality protein

-       Less processed, more natural foods

-       Improved use of fat as a fuel - this does not necessarily = improved performance

Potential keto concerns

-        Inadequate intake of specific nutrients, particularly those found in wholegrains, fruit, starchy vegetables and legumes

-        Gut health

- Excessive meat intake

-        Low energy levels (for some)

-        Impact on brain function, concentration (for some)

-        Restrictive and difficult to stick to

- Impact on an individual’s relationship with food and enjoyment of food

- Negative impact on sports where high-intensity effort required

- Impaired ability to use carbohydrate as a fuel when needed

- Potential impact on dietary nitrate conversion

Vegan keto combo

Yes, it’s a thing, but to be honest I wouldn’t bother.  Many of the vegan sources of protein also contain carbohydrate – so to get nutritional variety and keep carbohydrate at a keto level, it would be challenging to meet overall nutrition needs.  Let’s just say you would likely be eating a bunch of tofu and olive oil and very likely missing out on important minerals. I have not done the modelling for this though - perhaps a good project if anyone is keen to look into this further, or let me know if there are existing resources on this.

Vegan vs keto for performance

The issue with vegan vs keto for sports performance is that there are potential downsides to both. 

A vegan approach provides plant-based nutrient diversity and associated benefits, but without precision planning can result in poor nutrition intake and protein balance. But usually plenty of carbs!

Keto is an approach that seems to be growing in popularity, but the evidence to support its effectiveness for high-intensity performance is lacking at present.  Keto has been shown to enhance fat oxidation in athletes, but this has not consistently translated to performance effects.  If you are an ultra-endurance athlete, where steady state exercise is your thing and you are less likely to need high-intensity bursts, then the ability to burn more fat may be pretty handy.  But if you are a team sport contributor, and need to use your speed and agility to get to a pass or defend a goal, then carbs are the best fuel to help you get there.  Keto might just not cut it.

Part-time keto?

Some athletes will turn to a keto, or lower carbohydrate, style of eating during specific times of the year or training phases - for example early in pre-season when aerobic fitness may be a priority, along with reducing body fat levels. As training intensity steps up, carbs can be re-introduced and timed appropriately around training sessions and to suit training goals. If you need to train hard, carbs are critical.  So is protein, for recovery - and this is where vegan nutrition can let you down if not well planned. But a vegan diet also can allow carb cycling and adjusting according to training sessions, periodisation and performance goals, which keto can’t.

What if you could take the best bits of both approaches to really super-charge your performance?

So which is best?

Although both vegan and keto camps claim to be superior to any other way of eating, neither are the definitive diet to achieve improved performance for every athlete.

Either approach can play a role for specific types of athletes at specific times – with the right preparation and planning.  However you can achieve many health and performance benefits without having to follow any particular ‘labelled’ regime.  In fact the best way to perform at your best is to tailor your nutrition to your unique needs. Sports dietitians work with individual athletes to help them work out the best approach, at the best time, for their individual training and performance goals, considering their philosophical, physiological, psychological and taste needs.

The best strategy for you should include foods that you love, tailored to you, so you can live and perform at your best.

For more sports nutrition updates and tips, you can find me on Instagram, Facebook and LinkedIn.

Almond Butter Balls

I tried a few different combinations of these balls but this mix seemed to work well for taste and texture, without needing to add extra sugar (the dates provide plenty of sweetness!).

The recipe combines ingredients in a food processor, however you can also grate ingredients finely then combine if you want a bit more texture and crunch. Totally up to you.

This makes a good base recipe that you could then adapt and adjust with different nuts/seeds/nut butters to suit your tastes.

With all of the nuts, seeds and nut butter, these treats contain healthy fats, as well as fibre, vitamins and minerals from the raw ingredients. They are lower in sugar than some other ‘bliss ball’ recipes, however any snacks that are packed with nuts/seeds/dried fruit will be nutrient-dense, but also energy-dense. Great as a small snack at the end of a meal, or something to go with a cup of tea (as an alternative to a sweet biscuit perhaps), but not necessarily suggested as a handful as a snack on their own. If you are an athlete with high energy needs however, enjoy liberally.

Another thing to note - don’t be fooled by similar recipes out there for ‘protein balls’ - the shear size of these snacks means that even though the ingredients contain protein, consuming 1 or 2 serves is unlikely to provide significant protein and the quality of protein is likely to be low (you would have to add a lot of protein powder otherwise, and this is usually not possible). Check ingredients and portion sizes carefully. There will usually be more efficient ways to get your high quality protein in. So although this recipe contains plenty of nuts and seeds, there is no way they could be referred to as protein balls! But nutritious and tasty all the same, and nice for something different!

If you are looking for some pre-workout snack ideas, you will find some in my blog article Best Snacks for Before Exercise to Perform at Your Best.

Almond Butter Balls

Makes ~20

Ingredients:

¼ cup sunflower seeds

¼ cup sesame seeds

½ cup dates

¼ cup coconut

½ cup oats

½ cup almond butter

Method:

Combine sunflower seeds, sesame seeds, dates, coconut and oats in a food processer until well combined.  Mix through nut butter.  Using a teaspoon, roll into small balls and place on a lined tray.  Allow to firm up in the fridge, then store refrigerated in an airtight container.

Green vegetables can make you go faster and for longer - really!

Fresh greens from Dad’s garden!

‘Eat Your Greens’. You have no doubt heard this one before!  From a parent, a grandparent, or maybe from a dietitian.  If you’ve heard it from a sports dietitian lately it is with good reason – eating enough of the right type of vegetables, particularly green and leafy varieties, can help you go faster, and/or for longer.  Pretty handy for many athletic pursuits – whether you are elite performer or working on your personal PB.  Here’s how it works. 

Why green veg?

Yes, green vegetables are great for vitamins, minerals, antioxidants, fibre, etc.  But green leafy vegetables like spinach, lettuce, rocket (arugula) and kale also contain nitrate – so does beetroot.

How does it work?

Nitrate from food has a remarkably clever role in the body.  It is converted to nitrite by bacteria in the mouth, which is then converted to nitric oxide in the stomach.  Nitric oxide acts as a neurotransmmitter for a range of body systems and can have a number of positive effects on the body. Studies show that dietary nitrate, at doses that are commonly found in vegetable-rich diets, exerts beneficial effects on cardiovascular health via effects from nitric oxide.  It’s likely that nitric oxide (and potentially other nitrogen compounds), are responsible for the impact on sports performance.

The main benefit of nitrate appears to be a reduction in the oxygen demand and energy cost of exercise, thereby improving efficiency at submaximal workloads.  An improvement in exercise efficiency theoretically allows an individual to exercise at a greater intensity for the same level of effort OR sustain the same level of performance for a longer period of time (delayed onset of fatigue).

Who is it good for?

Up until recently, nitrate was considered of most benefit to endurance athletes due to the impact on oxygen use, however more recent research indicates a positive impact on muscle force development –  which translates to potential benefits for strength, speed and power athletes, as well as intermittent team sport performance.

A number of studies, including those by Larsen et al (2007) and Bailey et al. (2009) have found that sodium nitrate consumption, in an amount achievable with regular green vegetable intake, resulted in reduced oxygen use during submaximal exercise, coupled with an improvement in cycling time to exhaustion. When it comes to performance, Lansley and colleagues (2011) reported an improvement of ~3% to 4km and 16km cycling time trials respectively, in trained individuals following an acute dose of beetroot juice consumed in the hours before exercise.

As a lot of my work is with team sports, a study on football (soccer) players in 2016 by Thompson et al also attracted my interest, with 5 days of beetroot juice supplementation prior to a YoYo test showing an increase in distance covered.

How much, when and how?

Athletes commonly take nitrate via a concentrated beetroot juice shot, taken either in a regular daily dose and/or in the hours prior to exercise.

The standard dose is ~ 5-6 mmol (or ~300 mg) nitrate, provided by one beetroot shot.  However there may be benefits of a higher dose, and some individuals may need more to see an effect.  Those with a higher fitness level (>65ml/kg/minVO2 max)  may also have less of a response.

Care should be taken however not to over-consume, and supplements are not recommended for this reason.

It takes around 2 hours for nitrate from food to be converted and delivered to key areas for a performance impact.  Some athletes take nitrate prior to an exercise session, however it may be more effective (and better overall nutritionally) to have a regular intake, spaced out over the day, during periods of high training loads ie. vegetables!  The standard dose from one beetroot shot is equivalent to ~250-300g nitrate-rich vegetables and regular intake may provide similar results to more acute pre-training doses.

Put it into practice

Aim for ~250g of nitrate-rich vegetables per day:

Spinach

Kale

Rocket/arugula

Lettuce

Chard

Celery

Beetroot

Cabbage

Parsley

Radish

Leek

Broccoli, carrot, cauliflower, cucumber and pumpkin are a little lower in nitrate, but the amount can add up if you are having reasonable portions.

Vegetables can vary in their nitrate content due to location and farming methods. For example, vegetables grown with nitrogen containing fertilizer will yield the greatest amounts of nitrate (therefore organically grown vegetables are likely to have lower nitrate levels).

Cooking method is also important, with boiling being the most likely cooking method to create nitrate loss. 

Any risks?

When we think ‘nitrate’ we often think preservatives.  There have been potential health risks associated with high levels of nitrate from foods, additives and water sources, however both the WHO and The European Food Safety Authority have indicated that the beneficial effects of eating vegetables and fruit as part of a balanced diet outweigh any potential risk to human health from exposure to nitrate through vegetables, and that intake up to 250- 400g mixed fruit and vegetables per day would likely not exceed ADI (acceptable dietary intake) and in fact may provide health benefits.  If you are an avid vegetable fan, you may need to be cautious, particularly with rocket (arugula) for example as it is one of the very high nitrate vegetables and excessive intake should be avoided.

Eat Your Greens

So the moral to the story is ‘Eat Your Greens’ – everyday – particularly during times of hard training.  The current research surrounding nitrate from food sources reports potential benefits for a range of sporting situations, improving skeletal muscle efficiency and having performance effects on endurance, high-intensity intermittent exercise and muscle power.

Speak with an Accredited Sports Dietitian if you would like to review your nitrate intake or if you would like more information to suit your specific needs.

For more sports nutrition updates and tips, you can find me on Instagram, Facebook and LinkedIn.

Quick and easy recipes - soup, salad and snacks

Image by Rosanna Faraci

No doubt about it, COVID-19 has had a significant impact on our lives and livelihoods. All of us have different experiences and have been effected in different ways. For many, it has provided an opportunity to consider our own health and well-being and take a closer look at our nutrition choices and habits. This has resulted in a significant increase in home-cooking (including a contagious interest in sourdough baking!) as well as cooking on a budget.

You may have already been searching your favourite recipe sites, or flicking through old recipe books for meal inspiration. If you are looking for more ideas, I have linked in below a few winter-friendly options that are quick and easy to make, and will help to keep your body and brain nourished and content.

These, along with other recipes, are here on my website, or if you are looking for more ideas you will find over 140 meal and snack ideas in Super Food for Performance - currently discounted.

Pumpkin and Pinenut Spinach Salad
Yes, a salad for winter - you can serve it while the sweet potato is still warm. Great with lamb or chicken, or roast some chickpeas with the sweet potato for a vegetarian option.

Dahl

Perfect for a warming lunch or savoury snack. High in fibre and a tasty way to eat lentils!

Image by Bec Doyle Photography

Salmon and Ricotta Frittata

Works well for breakfast, lunch, dinner or a snack - high in protein and a terrific source of calcium.

Image by Bec Doyle Photography

Mexican-Style Beef with Sweet Corn Salad

More salad! But you can serve it while the corn is still warm. Mix in some black beans for a plant-based lunch bowl on it’s own.

Banana Bread

One of the most searched recipes right now - a great way to use up extra bananas, and lower in sugar and additives than the standard store-bought varieties.

Image by Bec Doyle Photography

Recovery Smoothie

A great recovery option post-training, especially with more of us training from home right now. Mix it up with your favourite fresh or frozen fruits.

Happy cooking and stay safe. I would love to see your creations, so if you post any of your cooking on your social media please tag me in - (these recipes or your own healthy favourites!). You can find me on Instagram, Facebook and LinkedIn.

Banana, strawberry and yoghurt muffins

Image above is ‘Banana Muffins’ - the recipe below but minus the strawberries!

Recipe makes ~18 medium size muffins

Ingredients:

1 cup wholemeal SR flour

1 cup SR flour

1/3 cup brown sugar

½ teaspoon cinammon

¾ cup natural yoghurt

½ cup milk

1 egg

1/3 cup olive oil

2 medium ripe bananas, mashed

½ cup chopped strawberries 

 Method:       

Pre-heat oven to 180 degrees C.  Line muffin pans with patty cases or grease with some oil or butter.

In a large bowl, combine dry ingredients, flours, sugar and cinammon and whisk to remove any lumps.  Combine yoghurt, milk, egg, olive oil and bananas in a separate bowl then add to the dry ingredients. Combine gently until just mixed through, then fold through the strawberries.  Spoon mixture into muffin pans to 2/3 full.

Bake for 20-25 minutes at 180 degrees C. Leave in the pan for 5 minutes before cooling on a wire rack

Watermelon, feta and mint salad

Recipe from Super Food for Performance in Work Sport and Life .

Sounds like a strange combination, but these three ingredients combine beautifully together, either with a BBQ or as a refreshing salad on it’s own on a hot summer’s day. 

Watermelon is quite low in sugar, and adding the mint provides the additional nutrient benefits of fresh herbs.  A great way to jazz up your summer watermelon.

Serves 6

Ingredients:

600g seedless watermelon, chopped coarsely

100g feta cheese, roughly crumbled

¼ cup fresh mint leaves, roughly chopped

Method:

Combine all ingredients, serve!

 Vegetarian, Gluten-free

All about Omega-3's and how to get enough from plants vs fish vs supplements

Have you seen the Game Changers?  I haven’t – but I’ve read enough reviews from well-regarded nutrition scientists to indicate that I don’t need to.  Nor does anyone need to become vegan for health and performance benefits.  Don’t get me wrong, I am all for plant-based ie. eating more vegetables, choosing wholegrains and moderating meat intake.  Just because I’m not vegan however, it doesn’t mean I have zero care for the environment, or mine or others’ health, well-being and performance.  In fact I care for these things greatly, and this is why I become frustrated by false and misleading nutrition messaging.

Plant-based nutrition is all the rage right now, and for good reason.  But this doesn’t mean the entire world needs to become completely plant-based  Everyone is entitled to make their own personal choices and decisions about the way they eat.  Many factors contribute to our food preferences, including ethical, religious, social, cultural, economical, environmental, psychological, physical and pure taste and enjoyment.  Regardless of a person’s approach, my priority when working with individuals is for them to get the most from the foods that they like and choose to eat.

Enough with the Game Changers and the virtues of plant-based eating - this is not at all what I wanted to focus on!  Although it’s highly relevant to a nutrient that I find many people don’t get enough of, regardless of nutrition preferences - omega-3 fatty acids.  The topic of omega-3’s also opens up a whole host of questions around the best sources, sustainability of our fish supply and the role of supplements, which I will address to the best of my current knowledge.

My interest of late in omega-3 intake has primarily been in relation to vegan-style eating and how adequate intake can be achieved on a consistent basis.   I work with many vegetarian and vegan clients who are active and training at a high level, and working hard to make their nutrition work for them.  I’m also involved in reviewing vegetarian and vegan meal plans for online health and wellness programs (TiffXO and Centr) so have a responsibility to consider where omega-3’s are coming from.  Plus on a personal note I have a child who has difficulty eating fish, hence my priority to investigate non-marine sources a little more thoroughly (said child is now having flaxseed meal sprinkled on his breakfast each morning, in conjunction with repeated offerings of fish…..btw we have well exceeded ‘10’ exposures and seemingly still have a long way to go!).

Historically vegetarians have often been recommended to take a supplement to ensure their omega-3 intake is adequate.  Fish eaters can just eat salmon and sardines, right!!  Ok, not always that simple, but fish and seafood are by far the richest source of bioavailable omega-3.  Omega-3 has been identified as being important for a range of body functions, including:

·       Brain health and function

·       Management of inflammatory conditions such as chronic pain and arthritis

·       Cardiovascular health

·       A potential reduction in the body’s inflammatory response to strenuous activity

·       Just to name a few….

 Types of omega-3

When it comes to omega-3, the most important varieties to consider are these three:

EPA eicosapentaenoic acid (long-chain fatty acid)

DHA docosapentaenoic acid (long-chain fatty acid)

ALA alpha-linolenic acid (a shorter chain omega-3 fat). 

Why are fish and seafood so rich in these fatty acids? DHA and EPA are synthesized by marine algae, which are eaten by phytoplankton, which are then consumed by fish and seafood and accumulate over time.

ALA is a short chain omega-3 found naturally in non-marine foods such as flaxseeds, chia seeds, hemp seeds and walnuts. The short chain omega-3’s must be converted to long chain omega-3’s to be best utilised by the body. The conversion rate to the more effective DHA and EPA is low (estimated at less than 15%) so you need to consume quite a lot of ALA from foods plant sources to get a similar amount obtained by eating fish or seafood.  It’s not impossible, but takes some careful planning.

 How much do we need?

The recommended dietary intake of long chain omega-3’s to prevent chronic disease has been estimated to be 430mg per day for women, and 610mg per day for men, so around 500mg/day on average, although there is no set standard and different organisations recommend anything from 250-500mg combined DHA/EPA per day.  Unfortunately not many of us are likely to consume this much omega-3 on a regular basis. There are more specific recommended omega-3 doses for health conditions such as some types of arthritis, requiring higher dose supplementation beyond the levels of intake able to be achieved via food alone (it’s important to speak to your health professional and dietitian if your needs are elevated due to a health condition).  There is no recommended level of omega-3 intake advised for athletes at present, however I was just yesterday reading some interesting research on omega-3s in the context of nutrition and concussion. There is also potential for the anti-inflammatory effect of omega-3’s to impact recovery and muscle/joint health, but unfortunately specific research on athletes is lacking.

Omega-6 to omega-3 ratio

The ratio of omega-6 to omega-3 fats is often discussed as a contributor to health – with many of us consuming far more omega-6 fats from various vegetable oils and not enough omega-3.  This imbalance can potentially lead to inflammation in the body, which can then be linked to chronic health conditions.  The best way to address this is to put some effort into increasing omega-3 intake, plus taking care not to overdo sources of omega-6 fats.

Sustainability of fish sources

The other question to consider is what may happen if everyone suddenly starts focusing on omega-3 intake by eating more fish.  The old saying ‘There’s plenty more fish in the sea’ may not apply in this case, particularly if we are focused on a small number of specific varieties.  I started looking into this further and came across some great work being done by the Australian Marine Conservation Society and their Good Fish Project .  They have developed resources including a Sustainable Seafood Guide and a listing of Sustainable Seafood Restaurants, which are very useful in helping to make sustainable fish and seafood choices at home and when eating out.

The Fisheries Research and Development Corporation have also developed an excellent app where you can find the status of Australian fish stocks to help determine sustainable fish and seafood choices (go to www.fish.gov.au for more info).

Vegetarian sources – can you get enough from food?

Back to my main reason for looking into omega-3 a little further - can vegetarians obtain adequate omega-3 from foods or is supplementation necessary?  Research indicates that on average, ALA intake for vegetarians in Australia is not sufficient to allow conversion to an adequate amount of DHA and EPA.

ALA can be found in plant based foods like nuts, seeds and oils however the volume of these required to ensure adequate DHA and EPA conversion is likely to be challenging from a practical and palatability point of view.  Even though the amount of ALA in these foods may be high, the low conversion rate means that significant volumes need to be consumed - we are talking tablespoon upon tablespoon of flaxseeds and chia seeds for example, which can become quite hard going, but not impossible if this is your preference.  The other option are micro-algae supplements to part-supplement food sources within a fish-free diet.

Supplements

There has been significant debate surrounding fish oil supplements and their effectiveness, and ideally the best way to obtain your omega-3’s is through food sources.  However there are certain situations where supplementation may be useful.  Some people worry about the mercury content of fish oil supplements (needlessly, as the processing and purification remove all mercury), however a greater concern in recent years has been around quality and effectiveness of over-the-counter products.  I won’t discuss that in more detail here, but it’s certainly something to consider.

 As previously mentioned, there are vegan-friendly omega-3 supplements derived from algal oil.  These contain predominantly DHA and absorption may be similar to that from fish and fish oil. 

Is high dose supplementation necessary?

Research has indicated that certain medical conditions may benefit from higher dose omega-3 supplementation, such as heart disease and some forms of arthritis.  There has been recent controversy however with regard to cardiovascular disease – previously there were indications to suggest taking 1000mg fish oil (DHA/EPA) for cardiovascular disease and higher doses for elevated triglycerides, however this has been questioned due to some recent studies.  Your individual situation and health are unique – speak to your GP and Accredited Dietitian for more personalised advice. 

Summary

If you eat fish and seafood, then choosing sustainable sources rich in omega-3 is likely your best way to achieve adequate omega-3 intake.  Non-marine sources also can provide omega-3, but the type of omega-3 is less effective, meaning you need to consume significant volumes regularly to achieve adequate intake.  

Rather than focusing only on fish, perhaps a combination of oily fish/seafood and plant-based sources is the way to go (with appropriate supplementation if required, based on individual needs)….especially with the shift towards more plant-based eating into the future.

However you do it, omega-3’s are important – speak with an Accredited Sports Dietitian if you want to talk it all through for your unique individual needs.

Furthe reading:

https://www.mja.com.au/journal/2013/199/4/omega-3-polyunsaturated-fatty-acids-and-vegetarian-diets

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

Lose the lollies - why lollies should not be seen at kids’ sport

Lollies are for parties. 

They were when I was a kid anyway.

How confectionery has become part of post-game culture at junior sporting venues has me bewildered.  Somehow, the practice of elite endurance athletes, who are known to use simple forms of sugar as fuel during prolonged training and events, has transcended to kids’ being handed a bucket full of colourful jellies as primary recovery food following a 36-minute basketball game.  Why?  Or why not should be of greater concern for parents across Australia who are effectively the gatekeepers of the regular post-game sugar fest.

How did this happen?

Jelly lollies have become popular with endurance athletes as a convenient, portable and enjoyable carbohydrate source for lengthy training sessions.  Long rides or runs, where it may be difficult to consume adequate solid foods, make lollies an easy choice for a quick energy boost.

A typical junior sporting event usually takes less than 1 hour.  I am talking typical team sports here, in particular the ones I attend on a regular basis - basketball and footy.  Every time I attend a game, at any venue, I almost always spy lollies or chocolate in some form (ok, Saturday 8am basketball perhaps less likely, but not completely unexpected…).

This concerns me……a 10 year old does not need a quick acting carbohydrate immediately before, during or after a game, especially if they have eaten well beforehand.  Yes, kids do get hungry after sport, and recovery may also be a consideration for particularly active children.  Give the child some proper food to eat.   There is absolutely no need for lollies post-game. 

Why am I so angry!

Lollies and junior sport should not be used in the same sentence and here’s why:

-        Feeding children lollies after a game creates the perception that lollies are an everyday food, or even worse teaches kids that lollies and sweet foods are a reward for effort.

-        During and after sport a child’s saliva production is reduced and teeth are vulnerable to attack (so my wonderful dentist thoughtfully reminds me) – introducing a sticky, sugary sweet is asking for trouble.  Want a massive dental bill – keep giving your kids lollies (and sports drink) every time they run around a court.

-        There are SO many better choices out there to help kids recover, feel good and fill them up after sport. 

Sure, it may just be a jelly snake here and there and you may think I am over-reacting, but kids get enough opportunities to eat lollies at other times.  Keep the lollies where they belong – in beautifully packaged little bags handed to guests as a birthday celebration thank you.  Not in the sports bag.

Banana bread

This recipe is not really my own, it’s kind of a mix of a few different ones I have used over time – the great thing is that it seems to work out ok every time – no need to weigh your flour for this one, get it about right and it should be fine! 

Quick and easy to make, with staple ingredients from the fridge and cupboard, so as soon as you have a couple of brown looking bananas you can whip one up.

Yes, it has a bit of sugar, but still on the low side.  I make it often for my active kids and they love it as a snack.  At least it’s home-made, which means none of the additives that many of the store-bought varieties contain. 

Nice on it’s own, fresh from the oven, and also lasts a couple of days in an airtight container.  It might last longer but we never have any left to know!

Feel free to adjust recipe to suit tastes – you could add sultanas or change the topping to any sort of nuts or seeds.

Ingredients:

2-3 ripe bananas, mashed

2 eggs, lightly beaten

¼ cup brown sugar

¼ cup extra virgin olive oil

1 cup wholemeal plain flour

¾ cup white plain flour

½ tsp bicarbonate of soda

½ tsp ground cinnamon

Chopped walnuts (optional)

Method:

Preheat oven to 170 degrees C.  Line a loaf tin with baking paper. 

In a large bowl, combine mashed banana, eggs, brown sugar and olive oil.  In another bowl, sift flours (if you have time, mostly I don’t bother!) and mix well with bicarb of soda and cinnamon.  Add wet ingredients to dry and mix well.  Pour into prepared loaf tin. Top with chopped walnuts if desired.  Bake for ~45 minutes until golden brown and a cake skewer inserted into the middle of the loaf comes out clean

Remove from tin and cool on a wire rack.  Serve warm or cold.

Why I joined the team at Chris Hemsworth’s 'Centr' fitness app

Image courtesy of Centr

You would not be alone if on first impressions you thought Chris Hemsworth’s new Centr health and fitness program was just another celebrity program with plenty of hype but not necessarily substance.  Celebrity programs have received much criticism for their lack of evidence-based content, however not all online health and well-being programs are the same…..some take their nutrition seriously - and they do it well.

That’s why when they asked me to join the team of experts, to provide dietary advice, I decided to say yes. And for all of my friends, no I didn’t get to meet Chris…yet.

Centr for example uses a range of experts to provide exercise, nutrition and lifestyle advice.  I know first hand that all of their nutrition content, which includes recipes, articles, nutrition tips and meal plans, are carefully planned, created and reviewed by the nutrition experts and the team at Loup (a complete digital business that produces online health and fitness programs) which includes an Advanced Sports Dietitian (me!).   Loup are super passionate about health, nutrition, food (and food enjoyment), and provide ongoing support and expertise to the Centr program (in addition to other programs such as Tiffany Hall’s TiffXO and Emily Skye Fit). Great care is taken to provide nutrition content that is based on science, and anything that needs clarity gets checked off by me prior to publishing.    

Centr DOES provide meal plans, but with significant flexibility built in, and a focus on food enjoyment and listening to your body rather than counting calories and macros. Recipes incorporate seasonal, nutrient-dense wholefoods, to help nourish our bodies and brain rather than promoting a  ‘diet’ approach.  Yes, there are some issues with prescriptive meal plans in general, but Centr provides meal plans as a starting guide - in fact many, if not most, members do not follow the meal plans to the letter, but use them for recipe ideas to suit their food preferences and lifestyle.  The overall nutrition program aims to educate and empower individuals to actively change habits for a positive impact on both physical and mental health and well-being.    Clear recommendations are provided to seek individualized advice from an Accredited Dietitian for those with specific needs.

Online programs and meal plans are often criticized, and I admit a few years back I was one of those criticizing, but the feedback from Centr speaks for itself – individuals making better lifestyle choices and creating new habits leading to improvements in health, well-being, body composition, energy levels, confidence and happiness.  Thousands of individuals, from vegans (Centr has the most amazing vegan recipes!), to pescatarians to those who enjoy all foods.  The potential benefits for participants seem to far outweigh any perceived negatives.

Of course online programs are not for everybody – there will always be an important role for individualized advice and private consultation with dietitians like myself.  But if an online program can have a positive impact on individuals by providing credible and accurate nutrition information, delicious recipes, and practical meal ideas, this can only be a positive.

I am also available for individual consults online, regardless of where you are in the world - head to the Get in Touch or Book an Appointment page if you think your nutrition could do with an upgrade. Or check out my book Super Food for Performance in Work, Sport and Life for nutrition tips, snack and meal ideas, and recipes.

Pumpkin and Pinenut Spinach Salad

Roasted pumpkin is a delicious base for a salad (and lower in carbohydrate than most people think!). If you need a higher carbohydrate option, you could use sweet potato instead of the pumpkin. Combined with feta and crunchy pinenuts, you can have a gourmet vegetarian dinner any night of the week, or a great salad addition to a summer BBQ.

Recipe from Super Food for Performance in Work, Sport and Life.

Serves 4-8

Ingredients:
750g butternut pumpkin, peeled
2tbsp olive oil
40g pine nuts
150g baby spinach leaves
80g feta cheese
Additional 2tbsp olive oil
1 tbsp. lemon juice
1 tsp Dijon mustard

Method:
Preheat oven to 200 degrees C.  Chop pumpkin into small cubes and place on a baking tray lined with baking paper.  Drizzle with the olive oil and turn to coat.  Roast for 30 minutes or until tender and leave to cool.
Towards the end of cooking, place the pine nuts on a baking tray in the over for a couple of minutes to lightly toast, or this could alternatively be done in a small non-stick frying pan on the stove.  Allow to cool also.
Place spinach in a serving bowl, top with pumpkin, pinenuts and crumbled feta.  Whisk additional 2tbsp olive oil, lemon juice and Dijon mustard and season with salt and pepper.  Serve salad with dressing.

Fibre-rich, Low-Fructose, Vegetarian, Gluten-free

Chicken and Avocado Salad

Image by Bec Doyle Photography

An easy salad rich in protein, healthy fats, probiotics and green goodness. This recipe is low in carbohydrate, but could be adapted for training needs by adding some cooked quinoa or brown rice. Leftover salad also makes a tasty lunch option or sandwich/wrap filling.

Serves 4-6

Ingredients

1 continental cucumber, thinly sliced

2 stick of celery, finely chopped

200g mixed lettuce leaves

1 roast chicken, skin removed OR 800g lean chicken breast,grilled/BBQ’ed

3 tbsp mayonnaise

3 tbsp Greek yoghurt

2 spring onions, finely sliced

Pepper

Method

Combine cucumber, celery, 1 of the spring onions and lettuce leaves in a large bowl. Remove chicken from the bones and chop roughly, or slice pre-cooked chicken breast.  Mix through salad.  Combine mayonnaise and yoghurt, mix well and dollop on top of salad.  Sprinkle with remaining chopped spring onion.

Fresh Tip

For a portable lunch on the go, use leftover salad as a delicious filling for a wholegrain sandwich, roll or wrap. Line the bread with lettuce leaves that have been washed and dried to create a barrier between the filling and bread to avoid a soggy lunch.

Recipe from Super Food for Performance in Work, Sport and Life

Dahl

Dahl     

Serves 6

A popular vegetarian soup option, dahl is also one of the easiest and quickest soups to prepare. Red lentils don’t require soaking so you just rinse them and add to your soup. This meal freezes beautifully too, so feel free to make double and keep individual serves in the freezer for easy winter lunches.       

*Recipe from Super Food for Performance in Work, Sport and Life                                              

Ingredients:                                  

1 tbsp olive oil

1 small onion, finely chopped

2 tsp cumin, ground

1 clove garlic, crushed

1 tbsp fresh ginger, grated

½ cup red lentils, rinsed

400g tinned diced tomato

1½ cups vegetable stock

2 tsp lemon juice

Chopped coriander and Greek yoghurt to serve (optional)

Method:

Heat the oil in a large saucepan or non-stick pan. Cook the onion for 2-3 minutes until soft, add the cumin, garlic, ginger and lentils and cook for 1 minute. Add the tomatoes and stock, bring to the boil then reduce the heat to low and simmer for 20-25 minutes until soft (you may need to add more water/stock, especially if you like a thinner-style soup).

Add the lemon juice and process in a food processor if desired. Serve with finely chopped fresh coriander and natural Greek yoghurt.

Fibre-rich, Vegetarian, Vegan, Gluten-free (if gluten-free stock is used)

Is soft drink the new sports drink for junior sport?

I usually don’t feel alarmed too often when it comes to food, but a recent observation at a children’s sports camp left me certainly shocked, and genuinely disappointed.

As you may have guessed, this disappointment relates to soft drink, and children.  I know there is an entire aisle in the supermarket dedicated to sugary, bubbly drinks but I never really thought about who actually buys and drinks this stuff….until I saw it with my own eyes – and I didn’t like it.

When I was a child, the only time we ever had a bottle of soft drink in the fridge was for someone's birthday or Christmas!  It was a special occasion drink, and contributed to the excitement associated with kids’ parties and resultant sugar highs!  I'm just not quite sure when carbonated water with sugar and additives became an everyday drink? 

Research shows that a large proportion of the population’s sugar intake comes from sweetened beverages.  This includes children, but I naively have never really taken much notice of what kids drink.  I am pretty aware of the amount of sugar that my own children consume from foods and drinks, but I am not over-the-top when it comes to avoidance.  I think that being a dietitian the assumption is that kids’ lunchboxes will be filled with only organic beans and kale crisps – so far from the truth!  They eat what I would consider pretty standard school-age fare, including whatever they want when they are at a party (I don’t send them with a personalized bag of chopped vegetables!).  But one food habit I am particularly solid on with my own children is the sugar-rich drinks, and I have now discovered this does make me a bit of an outlier when it comes to family fluid habits.  

I am usually not one to bother too much about what other people are eating or drinking - adults can make their own food choices and we all have different needs at different times so I am certainly not one to judge.  But I couldn’t look away, and to be honest felt really sad, when I saw the drinks popping out of the childrens’ lunchboxes at the junior camp.  I just happened to be in attendance over the lunch break and noticed a group of girls  who each had a can of soft drink in hand.  I was then compelled to look around me a little bit more and honestly, I was truly shocked at the number of soft drink cans I saw.  There was no canteen at the venue, so all of these primary school-age children had been sent to a sports camp, where they were going to be active all day, with soft drink packed in their bag?!  I don’t understand.....

I am not sure whether the perception is that these kids will be active all day so a bit of sugar won’t hurt for energy, or that they need extra fluid for hydration so throw a can in?   I totally get it that packing super-nutritious lunches everyday for kids is a challenge with busy lifestyles, but I don't understand the need to add a can of drink – especially for kids doing sport.  Even traditional sports drinks aren't necessary most of the time for active kids (see my article Hydration is important, but what is the role of sports drinks and electrolytes and who needs them?)

The obvious downside of sweetened beverages is the sugar content, but we also need to consider the additives and acidity - the combination of sugar, acidity and reduced saliva production with exercise leaves young teeth exposed and particularly vulnerable to decay.  

Water, milk and dairy-based fruit smoothies are all great options to hydrate and fuel young athletes.   

Active kids don’t need sugar in a can for energy to run and play. 

Keep an eye out for my next Thoughts post about infused water and making water more appetising if you don't love plain water. 

For more nutrition updates I would love you to send you my free newsletter every month or two, please leave your details on my website Thoughts page.  I am now on Instagram and you can follow me on Facebook and Twitter.

10 of the best restaurant meal choices for athletes

Sleep, train, recover, eat, work/study, eat, train, recover…..the life of an athlete can be super-structured and this repetition can also apply to meals and snacks. Some athletes feel it is too difficult to eat out at restaurants when they are trying to meet their performance nutrition needs, so end up avoiding eating out, or find it quite difficult and stressful to make choices when they do venture away from home.    

But looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month and live on steamed chicken, broccoli and rice! There are a feast of nutritious eating out options around that contribute to athlete health, nutrition and performance goals. Here are 10 of the best choices to help you enjoy eating out with friends and family, while keeping your training goals on track:

• Eye fillet steak with vegetables

Dinner at the pub should never be a problem - you can always find a grilled steak on the menu. Order with steamed vegetables and baked/roast/sweet potato instead of chips for a meal rich in lean protein, iron, zinc and vitamins. You may need to add some extra carbohydrate to help meet your training needs.

• Thai beef or chicken salad

With plenty of fresh herbs, garlic, chilli and fresh vegetables for vitamins and antioxidants, a Thai salad is terrific choice. Vermicelli noodles will provide some fuel, while the meat or chicken provides high quality protein and minerals.

• Prawn and vegetable stir-fry

Seafood is a great eating out option, but it’s often served deep fried. Prawns in a stir-fry give you extra vegetables, and by ordering the rice or noodles separately you can vary the amount of carbs to your needs.

• Poke bowl

You can get just about anything in a bowl these days, even smoothies (which I still don’t quite understand!). Poke bowls originate from Hawaii but are now widely available and traditionally contain plenty of fresh vegetables, rice, pickled vegetables, seaweed, edamame, rice and raw fish.

• Steamed fish and greens

Most menus these days will offer a grilled or steamed fish options, and it will often be served with green vegetables and soy/ginger/garlic/chilli style sauce. Check out my Instagram for some examples of these, it’s one of my favourite choices when I go out for dinner!  If you don't eat much fish at home, choosing it when you are out will help to boost your omega-3 intake.

• Grilled haloumi and vegetable stack

For a vegetarian option, grilled vegetable stacks can be a great choice, just make sure there is a decent source of protein like haloumi or ricotta cheese or tofu.

• Fajitas

Fajitas are the perfect Mexican dish to share with friends. Everyone can pick their own favourite fillings - lean meat or chicken, plenty of vegetables and soft tortillas make for a well-balanced and filling meal.

• Lamb Greek salad

Protein, minerals, healthy fats, vitamins – lamb and Greek salad are the perfect match.  Like many salad meals, you may need to serve with some bread, rice, quinoa or sweet potato for extra energy, depending on your goals and needs.

• Vietnamese Pho

Asian-style vegetable/noodle soups are a great eating out option, containing lean protein like beef or chicken, plus fresh herbs, vegetables and noodles.  Soup is hydrating and assists with recovery and fuelling. 

* You may have noticed some common elements to all of these meals - vegetables, herbs, good quality protein, healthy fats and adjustable carbohydrate according to individual needs.  Go for nutrient-density and quality for health and performance benefits                 

* Of course, if you don't eat out too often and are heading out for a celebratory dinner you can throw all this advice out the window and just choose what you really feel like! You never know though, it could still be one of the options above.....

If you are interested in more sports nutrition info, recipes and tips, please add your details for my free newsletter, at the bottom of any page on my website.  You can also follow me on Facebook, Twitter and Instagram and look out for my new book Super Food for Performance available for pre-order now, due to arrive in December 2017!

Best foods for reducing stress and improving work performance

Long and demanding work hours can really take a toll, with health and fitness commonly becoming a lower priority when work demands are high. Regular exercise can become difficult, and planning and preparing nutritious foods drops down the to-do list. Ironic really, when eating well and exercise are even more important when you are busy and need to be energised and functioning at your best.  

Many people find they might get through the morning ok, but by mid-afternoon can really start to slide. Lack of energy and focus can quickly lead to a hand in the biscuit barrel or a quick break to grab a different kind of sugar hit. The problem with this reactive approach is that after the initial energy rush, your blood glucose levels can drop which leads to a crash in energy levels and work performance. 

Here are 5 of the best foods and fluids to help your brain and body get you through to the end of your working day in top shape (from Eat Right For Your Life):

5 Best Foods and Fluids

Fish

Omega-3 fatty acids are a prominent component of neuronal membranes – essential for normal brain function. Many of us don't consume anywhere near enough omega-3 in our diets, and the best way to increase your intake is to eat more fish and seafood, particularly oily varieties such as salmon, sardines and mackerel.

Tea (black or green)

If you love your hot drinks at work, tea is the perfect option. Tea contains theanine, a compound which can have a direct impact on the brain to keep you alert but relaxed at the same time.  There is evidence suggesting that a good cup of tea is a great way to reduce stress. Tea also contains high levels of flavonoids, a type of antioxidant that has a positive effect on overall health. 

Fruit

Instead of reaching for the biscuits, keep your own fruit basket at work. Stock it up at the start of each week for a constant supply of nutritious snacks to boost energy levels and concentration for a busy working day. Any fruit is great, and variety is important, aim for at least six different fruits over a week. Bananas may be particularly beneficial for stress, they contain potassium, which can be good for blood pressure, and are low GI, which keeps your blood sugar and mood stable. 

Substantial Salads

A big salad with lean protein is the perfect lunch for a busy work day, and it doesn’t have to be rabbit food. A light and fresh salad can fill you up without leaving you feeling sluggish. For a different high-fibre spin, try your salad with chickpeas or 3-bean mix, or stick to the traditional protein sources of chicken, tuna, salmon or leftover lean roast meat. You can also try adding some nutrient-dense carbohydrate with sweet potato, sweet corn or quinoa.

Calamari

If you are looking for a nutritious lunchtime salad when you are away from the office, search for calamari on the menu.  But not the golden crumbed deep-fried rings - if you choose the marinated grilled or seared variety in an Asian style salad then you are on to a winner.  Seafood provides protein that is easily digested compared to a heavy steak and will help you to feel energised for the afternoon. Plus additional omega-3 fats for a healthy brain and body.

You will find the other 5 of my top 10 foods for corporate and high stress workers, and the best 10 foods for other stages of life, in my book Eat Right For Your Life.

My new book Super Food For Performance, in Work Sport and Life is due for release late October 2017, check it out for more info on high performance eating and practical snack and meal ideas and recipes.