Why juice is not as bad as you might think - tips for making a top choice

I am the first to admit that I am one of those dietitians who was never a big fan of juice.  My standard line was always to ditch the juice and eat a piece of fruit with a glass of water instead.  You have probably heard that one before!  Over time my views on juice have changed.  This is because juice has changed.  No longer is juice just the bottled reconstituted supermarket variety, or the sugary juice box that would be a school lunch order ‘treat’.  Today more and more juice is fresh.  Juice bars provide a range of juiced and blended options, which contain a whole lot more than just the liquid extracted from fruit.   With the variety of juice options out there, it’s possible to make fresh, smart choices that can help you meet your nutritional needs.  

Many dietitians are likely to recommend you keep juice intake to a minimum.  The Australian Dietary Guidelines suggest a maximum of 125ml of 100% juice as an occasional substitute for a piece of fruit.  This is based on the fact that many juices (sugar-added or not) contain over 10% sugar, just like soft drink.  It’s easy to drink that sugar and just a 300ml glass can give you over 6 teaspoons.  With obesity being a national health concern, public health messages to reduce sugar intake are warranted.  Many people consume too much from drinks that are loaded with sugar but low in important nutrients - these don't fill you up at all, making it easy to drink and drink and drink.

But with the age of the whizz-bang super blenders and superfood smoothies, a new variety of fruit and vegetable-based drinks has emerged.  Unlike old-school bottled juice, the new-age juices are more than simply sugar, water and a sprinkle of vitamin C.

Blended fruit drinks, with the inclusion of whole fruits and vegetables, herbs, spices, milks, nuts and seeds have seen traditional juice turned on it’s head.  Coconut water is now apopular base for fruit and veg drinks, along with dairy, soy, rice and almond milks.  Juice is often not ‘juice’ at all.

Nutrients such as protein, healthy fats and fibre are becoming more prominent in blended juice drinks as a result, providing health benefits and fullness.  A blended fruit drink can really become more of a meal or snack rather than just something to drink.

One criticism of regular juice is that the fibre and pulp are removed during the juicing process.  Many of the nutrients in fruit are found near the skin.  When whole fruit is blended, the skin is included, boosting fibre and nutrients.  Blending is best! 

Yes, there is still sugar in blended fruit drinks or smoothies.  But when the sugar comes from fresh fruit or milks, it brings with it other beneficial nutrients, an important point of difference compared to soft drink and other high sugar, empty-calorie beverages.  The presence of a wider range of nutrients replaces some of the sugar, which ends up reducing the overall sugar content of the drink (especially if vegetables are incorporated).  If you know your vegetable intake needs a boost, a blended fruit and vegetable smoothie is a great way to sneak a in a few extra serves to help you reach your 5 per day.

A recent study by the University of New South Wales* compared a range of on-the-go drinks for their overall nutrition quality and found the drinks that contained blended whole vegetables or fruits to be the most beneficial for nutrients overall.  It's important to consider the overall nutrition value of a drink rather than just focusing on one nutrient or the kilojoules.  By keeping informed about the nutrient balance of on-the-go drinks, you can make an appropriate choice of drink, serving size, frequency and timing of intake to meet your individual needs and preferences.

For example, someone looking for a lower-kiojoule but nutrient-dense refreshing drink may choose a green smoothie with plenty of blended vegetables and a coconut water base.  Someone who is super-active and trying to gain some muscle mass may benefit from a dairy based smoothie higher in protein with some fruit, nuts and seeds providingextra nutrition and energy.  Everybody's needs are different.

One concern about juice is that it can be acidic, creating an environment for potential damage to teeth. A number of factors contribute to your likelihood of dental issues, including the acidity, sugar content, 'stickiness' and frequency that foods and drinks are consumed.  You can reduce your risk by drinking fruit/vegetable based drinks through a straw to reduce contact with teeth, and make sure to always rinse and swish with water after drinking higher acidity drinks.  Incorporating dairy with whole fruit to make a smoothie can be protective for teeth compared to drinking juice on its own.  

Water is important for daily fluid needs (tea is right up there for hydration too), but if you are looking for a nutritious and tasty choice, a blended fruit and vegetable drink can provide a range of important nutrients, keep you full and put a smile on your face!

For more nutrition info, recipes and tips, sign up to my free newsletter below or check out my other blog posts on my Thoughts page.

* Reynolds, R & Lin, S. (2016) Nutritional analysis of a selection of on-the-go drinks, Full Analytical Report, UNSW Australia.

 

Inside the world's most multi-cultural dining hall - feeding Olympians

Benefit of volunteering at the Olympics - watching the athletes in action!

Benefit of volunteering at the Olympics - watching the athletes in action!

Way back in the year 2000 I was one of a handful of very fortunate sports dietitians who had the amazing opportunity to volunteer at the Sydney Olympics, as part of the nutrition kiosk within the athlete village dining hall.  I had only graduated from dietetics a couple of years prior, and as a young professional with a passion for sports nutrition this was an event of a lifetime.  These days there are a host of dietitians who travel to Olympic Games and other major events throughout the world, but at that stage there were very few who ever got to set foot in the athlete's village, so for me it was pretty exciting!

The nutrition kiosk was created in conjunction with the catering group, and was co-ordinated by Fiona Pelly, an experienced accredited sports dietitian who is working with the catering in Rio this year and Dr Helen O'Connor from the University of Sydney.  Fiona and Helen are both fellows of Sports Dietitians Australia and Fiona was the chief nutrition advisor to the caterers, a mammoth job that Fiona did brilliantly.  The kiosk was a service for the athletes, coaches and support staff, where they could come and speak to a sports dietitian for information about the food items available, special dietary requests, allergies and intolerances, upcoming menus, and any other nutrition questions they may have.  The dietitians each day were provided with menus and a detailed breakdown of the nutrition composition and ingredients/allergens for each food item on offer.  Each dish was clearly labelled with nutrition and allergen information, and part of our role included quality checks to ensure all dishes and labels matched.  Most of us felt pretty comfortable with these roles, however what we didn't expect was the large number of athletes approaching us for training and competition nutrition advice.

Looking pretty happy with myself at the nutrition kiosk!

Looking pretty happy with myself at the nutrition kiosk!

In Australia at that point, sports dietitians were being sought by many sports for nutrition consulting and sports nutrition was growing (thanks to many passionate individual sports dietitians and organisations providing top-notch servicing and Sports Dietitians Australia working hard to promote the role of sports nutrition for athletes).  However many other countries, from all areas of the world, did not have the same access to sports nutrition services.  We had international boxers and rowers looking for making weight strategies (many who had over-consumed at the buffet), individuals with coeliac disease wanting nutrition education and even runners asking what to eat pre-, during and post-race.  Nutrition concerns that for many Australian athletes would have been addressed well before the Olympics.   It certainly opened my eyes to the bigger global picture, having never travelled too far at that point, and also the immense natural athletic talent concentrated at one sporting event.  So many athletes who didn't have access to high performance programs, sports science or sports nutrition support but were still out there competing and winning! 

One of my best memories from the Olympics, and the Commonwealth Games in Melbourne 2006 (where I was also lucky to be back in the dining hall, thanks to Karen Inge), was the genuine gratitude shown by these athletes towards all staff involved. They were just so thrilled to be there competing, having an amazing time and learning and absorbing as much as they could from the experience. 

When it came to the food, I had never seen anything quite like an Olympic dining hall.  If you love a good buffet, this is the stuff of fairytales.  Every athlete, cuisine, culture and taste preference is catered for.   Different buffets for different continents.  Pre-prepared dishes, plus dishes made-to-order.  Plus never-ending bain-maries and fridges and cupboards and shelves of everything and anything you could imagine.  Unfortunately we were not allowed to take photos, but I have included some links at the end of this post that include some dining hall pictures from previous Olympics and Rio! 

The buffet was open for most of the day, from very early in the morning until late at night to allow for early and evening competition times, and it was always busy.  Because athletes would enter the village well before competition for some of them, we spent a lot of time talking to those athletes about managing volumes when eating buffet-style every day.  You know when you are at a buffet and you want to try a bit of everything, at this buffet it would take weeks to give everything a go.  Plus the menu changed daily.  Athletes also need to take care to eat foods that sit well, for example if you weren't big on spicy foods and got stuck into the hot curries you may run into some less-desirable gut symptoms.  Buffet management was a big issue for some athletes, particularly those where weight and body composition are critical to performance, and those who needed to 'make-weight'.

McDonalds have presence in all Olympic dining halls, which originally I found a bit strange, but this aligned with sponsorship arrangements and the foods were thoroughly enjoyed by many athletes post-competition, and for some pre-event!   The range of dietary habits, and levels of interest and education in sports nutrition intrigued me.  I clearly remember seeing an athlete, who I assume was a thrower or lifter of some sort, sitting down to a breakfast of cheese, cold meats and bread (not a vegetable in sight) on a table next to a group of gymnasts with tiny bowls of fruit salad and yoghurt.  Athletes loved to meet athletes from other sports, and it was funny to see superstar athletes star-struck by other athletes in high-profile sports.  I certainly learnt a lot from observing and talking to athletes during my time in the dining hall!

These type of opportunities would not be possible if not for inclusive organisations like Sports Dietitians Australia and generous professionals like accredited sports dietitians Fiona Pelly, Helen O'Connor and Karen Inge who saw the opportunity to offer their colleagues an experience they would never forget and chose to create an initiative that allowed a team of dietitians to be involved rather than just one or two.  

I imagine that the dining hall in Rio will surpass anything that was previously provided for Olympic athletes.  Hygiene and food safety are a critical concern for every dining hall and controls are in place to ensure a positive food experience for all athletes and staff.  No doubt the athletes in Rio will be well-fuelled and hydrated with their favourite and usual foods to be able to perform at their best when their important competition day arrives. 

For more information about the catering and dining hall at Rio 2016, and some pictures of what the dining halls look like, here are some interesting articles and a link to the formal summary around the catering for these games:

So much yoghurt: what athletes in the Olympic village will be eating - interview with Fiona Pelly

http://www.cbc.ca/sports/olympics/summer/dining-room-athlete-village-1.3574905

https://www.rio2016.com/en/news/athletes-at-rio-2016-olympic-and-paralympic-village-to-be-offered-a-taste-of-brazil

Rio 2016 - Taste of the Games official booklet (pdf)

You can also read more about what Oympic athletes eat on my other two blog posts:

Marathon running nutrition - with Rio-bound Olympian Lisa Weightman:

Recover like a champion - what top Australian athletes eat after training and competition

Recover like a champion - what top Australian athletes eat after training and competition

Salmon Patties 01.jpg

Salmon Patties Image by Rebecca Doyle from Bec Doyle Photography (from the book Eat Right for Your Life)

 

Ever wondered what your favourite sportspeople eat after training or competition?  Elite athletes have specific nutrition and hydration goals post-exercise to ensure they recover for their next session or event.  An athlete's recovery meal will be tailored to meet the specific need of the sport, and the goals and preferences of the individual.

We have heard from Lisa Weightman, Olympic marathon runner, in a previous blog post and gained an insight into her approach to nutrition Marathon Running Nutrition - with Rio-bound Olympian Lisa Weightman.  Lisa mentioned that her favourite recovery meal is her mum's salmon patties, and she was generous enough to share the recipe with us (hope she checked with her mum!! Recipe further on).   These salmon patties contain all the components that are important for athlete recovery, and believe it or not, they are not even dairy-free or wheat-free or low-fat or 'free' anything else, they are just nourishing home-cooked food.  Plus they tick all the boxes for recovery, providing the key nutrients: 

Protein

Carbohydrate

Healthy fats

Vitamins/antioxidants

What do some of our top Australian athletes eat?

There are plenty of great options that can make the perfect recovery food.  It's great to understand the theory about the nutrients required post-exercise but the meal also needs to taste good if an athlete is going to choose it regularly as a recovery option. It was great for Lisa to share her favourite post-run meal with us, and this got me thinking about other athletes from different sports and what they personally choose for recovery.    So I asked them!  Here are the favourite recovery meals from some of Australia's best athletes, if you want to know more about the athlete simply click on their name:

 

Todd Blanchfield - Professional Athlete at Melbourne United Basketball Club and Emerging Boomers Australian team

Favourite recovery meal: Grilled chicken with rice

Todd has a great understanding of foods for recovery and makes sure his organized with food ready to go after training and games.  He is handy around a BBQ, which is a great way to cook meat, chicken and fish for a quick and easy meal after training.  Combine with vegetables or salad and some sweet potato, corn, rice or quinoa for re-fuelling.

 

Alexander Carew – Australian 400 metre runner

Favourite recovery meal: Burritos

Track athletes train hard and need to recover well.  'One of my favourite post-training meals is making burritos, a great one to add a variety of vegetables to the daily intake.

It's a great option because it's simple to prepare and easy to make lots. Sometimes it's hard to predict exactly how much you'll need after a day of training, so this meal you can always go back for seconds (and thirds) if that's what your body requires! And if you're not a bottomless pit, like I am, you may even have enough for lunch tomorrow! 

My favourite race day food is protein pancakes (1 egg, cup of oats, a little water and a scoop of Sustagen Sport). But that's normally pre-race.'

 

Simon Clarke - Professional Cyclist, Cannondale Pro Cycling

Favourite recovery meal: Tuna and rice

Road cyclists burn a lot of energy, and recovery nutrition is especially critical for heavy training phases and multi-stage events.  Many professional teams have their own private chefs, but meals don't necessarily need to be complicated.  With timing being important for recovery, quick and easy works well, or try to prepare ahead of time.

'My favourite post stage race (ie. Tour de France) recovery meal is a protein shake made with half rice milk and half water, then a bowl of rice with a tin of tuna and a little bit of balsamic glaze for taste'.

 

Glenn Manton – Speaker, Author and Athlete (various sports, from AFL to bobsled!)

Favourite recovery meal – Banana smoothie

'I can't begin to describe how much I enjoy eating (not drinking) my banana smoothie post training. It weighs more than most of the weights I lift!'

'Clean, fresh, organic and healthy' is how Glenn describes his vegetarian-style approach to nutrition, he loves to eat tasty and fresh food.  Glenn's smoothie is no ordinary banana smoothie - it's a giant!  Glenn is aware of including some protein and carbohydrate and likes to mix it up.  His standard ingredients include a non-dairy milk base like almond milk or rice milk, bananas, granola, nut butter, mesquite powder and a vegetarian protein powder. 

If you want to learn more about Glenn's approach to fitness, nutrition and overall health and well-being, check out his, and other athlete, programs at Better Body 12 weeks.

 

Leigh Montagna – Professional Athlete at St Kilda Football Club, Director of Football - Boost Sport

Favourite recovery meal - Pizza (healthy-style) 

'Good mix of fats, carbs and protein, and easy to get down as a snack straight after a game.  I try to go for the higher protein toppings like chicken.  My motto is "if you deserved it, treat yourself"....not every week but more likely after a win!  

'My next proper meal post-game is never the same. I might go out for dinner or have something in the fridge, anything from burritos, to a chicken dish or a pasta.  It just depends what I feel like. I really sharpen up and eat healthy the rest of the week in the lead up to the next game.'  

 

Jessica Morrison - Athlete at Mercantile Rowing Club and VIS Rowing (previously AIS Swimming)

Favourite recovery meal: Smoothie (oats, FC milk, yoghurt, honey & chia seeds) & scrambled eggs on toast. 

Typically rowers burn a lot of energy in morning training so recovery nutrition needs are high.

'My smoothie takes two seconds to make, I enjoy it while I am making eggs. It's instantly satisfying & eggs provide good sustenance & I like something warm with a bit of protein after training. Sometimes I'll make the smoothie with chocolate milk & would normally have all of this after a morning row.

I eat to train, not train to eat!'

 

Madi Robinson - Athlete at Melbourne Vixens Netball Club and Australian Diamonds Team member

Favourite recovery meal: Varies!

Madi is super passionate about good nutrition and knows the benefits that eating well can bring for health and performance (check out Madi's great website by clicking on her name).

'Straight after a game I have a protein shake and two rick cakes with peanut butter and banana.  I then have my main meal within 2 hours of the game for home games and this can be:

Chicken burger with salad

OR

Fish or chicken with veggies (beans, broccoli, sweet potato) cob of corn

OR

Sweet potato - with chicken, beans, spinach & salad

To rehydrate, I have an SOS rehydrate sachet after matches to help replenish my fluid losses.  I sweat a lot and change dresses at half time so its important I not only get the right food into my body but also fluid as well to recover'.

 

Jessica Rothwell – Australian Race Walker and Accredited Practising Dietitian

Favourite recovery meal – Oats with yoghurt, fruit and toppings

Jess is a hard-working athlete, and knows a bit about nutrition being a dietitian herself.  Note the use of herbs and spices in her recovery meal.....

‘My favourite breakfast after a morning training session is milky soaked salted oats, heaped with natural yoghurt, blueberries, cinnamon & sprinkled with nuts & seeds.

I like to alternate the blueberries with grated apple or banana & use nutmeg, cocoa, vanilla bean or mint depending on the fruit! For additional energy I will add in tahini, honey or more nuts!

I enjoy this because its nutrient dense, providing nearly all 5 food groups, delicious & versatile! The dairy is helpful for maintaining my lean muscle mass, bone health, refueling & very hydrating.  

Bircher muesli is also convenient to transport in a portable container if you’re on the go & making a big batch is an effective way of saving time!’

 

Prue Rothwell – Cyclist with National Road Series team Bikebug – NextGen Racing

Recovery meal - Colourful vegetable/rice/protein bowl

Prue is passionate about wholefood nutrition, cycling and farmers' markets, a great combination for optimal recovery for an athlete.

Prue meal.jpg

'After a milk based recovery drink/yoghurt, when I’m ready for something more substantial I generally throw together something that is quick and colourful… a bowl of rice, 2x boiled eggs, cottage cheese, grated carrot, kohlrabi, beetroot, purple cabbage, leafy greens and chilli sauce…..plus some tuna or kangaroo if I want to add some meat!'

 

So many choices.....

As you can see, there is not one perfect recovery meal, a range of different foods can combine to create the right balance.  If you are keen to learn more about recovery and the best recovery foods you can have a look at one of my other blog posts Eat your way to muscle recovery - 5 of the best post-training meals. If you train early in the morning, pre-breakfast, then you may want to read about some of the more breakfast-specific recovery options at Best post-run breakfasts for recovery vs weight loss.

Or you can try Lisa Weightman's mum's recipe below!

Salmon Patties

Makes about 10 patties

Ingredients:

1 x 415g/14 oz can of salmon, drained and mashed with a fork

1/4 tsp salt

Cracked pepper

2 tbsp chopped parsley

½ medium onion, chopped

2 cups/400g cooked rice

White Sauce

55g/2 oz butter

1/3 cup/50g self-raising flour

1 cup/250ml low-fat milk

Coating

Cornflake crumbs

2 eggs, whisked

Olive oil for cooking

Method:

  1. Make the white sauce by melting the butter over a low heat in a small saucepan and adding the flour. Cook, stirring, for 3 minutes.

  2. Remove the pan from from heat and gradually add the milk while stirring continuously to avoid lumps. Return the pan to the heat and stir continuously until thick.

  3. In a large bowl place the white sauce, salmon, salt and pepper to taste, onion, parsley and rice, mix together. Cover the bowl with cling wrap and leave in the fridge overnight.

  4. Roll the mixture into patties and coat with egg then roll in Corn Flake crumbs.

  5. Cook the patties in a non-stick pan with a little olive oil and serve with steamed vegetables.

 

 

 

 

Marketing 101 for nutrition and exercise professionals - bikini shots guarantee 'likes' and sales

I searched and searched for a picture to go with this post, and I came across this one that I think sums up the topic perfectly.  A fictitious character with a physique unattainable for most, tanned and toned, bouncy hair and made-up face, wearing clothing which couldn't possibly be comfortable for whatever activity she is attempting.  The rise of the celebrity/model/attractive person becoming the next nutrition and fitness guru is getting under the skin of many, who are vocal with their concerns. 

I am certainly not the first person to write about this topic.  Not that I am particularly bothered by the endless pictures of young gorgeous creatures parading around in the tiniest of bikinis and active wear, promoting all manner of things health, nutrition and fitness.  It doesn’t seem to bother their millions of followers either. Funnily enough, there is a huge market for this form of health-promotion/self-promotion and these entrepreneurs are tapping in.  Is it just harmless (and clever) entertainment or is there a more serious side to the creation of these glossy images that so many people seek for fitspiration?.

No question, some people in this world, whether natural or cosmetically enhanced, are absolutely beautiful to look at.  The problem is that just because something is attractive to the eye, it doesn’t automatically equate to knowledge and expertise in all things beauty, health, fitness and wellness.  Of course, you can have perfect bone structure and be intelligent at the same time, but there are plenty of people out there using their appearance to their advantage (and to be honest why wouldn't you?).  But using an attribute to your advantage in a genuine way is very different to misleading people to believe that you are something that you are not. 

A beautiful AND intelligent colleague, Sarah Nehme, a first class strength and conditioning coach and personal trainer recently posted on Facebook ‘So over these fake-boobed, naked girls on Instagram calling themselves "fitness professionals" or "master trainers". If you need to get naked to sell it then you don't know much about it.’

Sarah’s post got a great response and created a lot of interesting discussion.  My immediate response was to agree with Sarah, although it has also got me thinking about the concept from different perspectives.

From a sports nutrition angle, you don’t see too many Accredited Sports Dietitians (personally I coundn’t name one) who work with professional sporting teams parading themselves on social media in their short shorts and crop tops.  Not that there is anything wrong with that- we can all wear whatever we like, but in the world of professional sports medicine and high performance sport, flaunting your body is not really the done thing (for the staff anyway!).  In fact I would say most sports dietitians almost go the opposite way and cover up a bit more at work compared to what they may do in other environments.  But is this necessary?  Do females working in predominantly male environments, which many professional sporting teams present, need a more conservative dress code?  This is perhaps another point of debate in itself, professional conduct and what is appropriate or not…..

When we move from the workplace to the social media domain we are looking at a totally different scenario.  Competition is fierce, direct and consistent.  Amongst the millions of nutritionist and personal trainers some individuals feel they need to show off their assets to stand out in the crowd.  I must have missed the marketing classes in my nutrition and personal training studies that recommended you should prove that you have knowledge and applied skills by stripping down to your smalls to show your worth.  But as a marketing strategy it works a treat.  Many self-described ‘nutrition gurus’ are very savvy business people who know what creates attention and do a great job promoting their wares.  You know what, good on them I say.  If they really do have a useful product or service that is sound then well done on your marketing skills and success. 

If you work hard to train and eat well then why not show off your result?.  Just don't promise to those who lack your amazing genetic make-up that they can look like you by doing what you do.  Don’t claim to be something that you are not, while giving out incorrect and potentially dangerous information that in the long-run can have a negative impact on a person’s health and psychological well-being (long after they have generously donated to your bank account).  It might be worth considering your own longer-term health too, both physical and psychological.  Receiving positive feedback from strangers about your appearance must feel great at the time, but how long will it last.  What about negative feedback?  If your messages are not authentic or accurate then negativity will eventually come your way.

In the end, these bikini-clad babes are holding the dreams of many of us in the palms of their fake-tan stained hands.  Most of us want to try to look and be our best.  Perhaps these online role-models are providing us with hope – who am I to ruin the dreams of thousands and bring reality crashing down to earth with my claims that the majority of these starlets don’t know what they are talking about.  'Surely if I eat like Miss M I will start to look like her?'  You know, I think most people aren’t naiive enough to think that. Maybe it’s the fantasy of it all that is compelling.   Perhaps that’s what it’s all about, the unattainable reality but with the glimmer of belief that we could look or be a little bit more like these new-age role-models of health and fitness?   Who am I to destroy anyone’s dreams and motivations.  Or should more of us be standing up and speaking up against those who take advantage of people’s vulnerability as they yell ‘so long suckers’ and ride into the valley on a white horse with their blond hair flowing and bags of cash in tow??

Or maybe the bikini babes have it spot on.  Perhaps exactly what I need is a good boob job, a fake tan, exceptional lighting and angles, filters and strategic photoshopping.  This seems to be what people are interested in these days.  Forget the science and evidence-based strategies, let’s just go for the latest active wear and and inspiring pose to get people out of their chairs and making salads.  One thing’s for sure, I would definitely have a lot more followers and be a lot richer!  Or I may just stick to my everyday clothes and continue my current day job……I'll keep you posted!

For regular nutrition updates, you can follow me on Facebook or Twitter, and subscribe to my free newsletter via the tabs below.

 

Marathon running nutrition - with Rio-bound Olympian Lisa Weightman

Lisa and her family training for Run for the Kids earlier this year. Image courtesy of Herald-Sun article.

Lisa and her family training for Run for the Kids earlier this year. Image courtesy of Herald-Sun article.

Lisa Weightman is one of Australia's best runners - an Olympic and Commonwealth Games marathon runner.  Lisa has been training hard over recent months in preparation for the Rio 2016 Olympics, after a break following Peter's birth.  You can learn more about Lisa at www.lisaweightman.com.

I first met Lisa when I was working at the VIS a number of years ago, when marathon training was relatively new for Lisa after much success at shorter distances.  I have loved hearing of Lisa's marathon achievements since, and her efforts to get back into training and competing at the elite level. 

I ran in the Run for the Kids this year with Lisa.  Well maybe not with her, she didn't actually know I was there, but I cheered her on as she was passing the other way towards the finish line as I was pretty much just starting (she did get a head start though as she would have had pole position while I started a little further back in the field)!

Lisa has been generous enough to take the time to share with us some of insights into nutrition and hydration for long-distance running:

What are your three top priorities when it comes to nutrition?

1. Balance.  I don't believe in fad diets or new products on the market that claim to be the fix for everything!  I believe that if we have a range of healthy food in our diet then we have a better chance of covering all the bases for great performance, recovery and general good health.

2. Chocolate isn't all bad.  A piece of chocolate or a slice of birthday cake because you are celebrating a milestone shouldn't be feared.  Keep the healthy balance going and don't sweat a small treat occasionally.

3. Don't forget to drink.  Hydrating is just as important and requires constant attention as the weather changes and your training loads and locations vary.  I don't use sports drinks on a regular basis now that I know what works for me in a marathon.  Water, some electrolytes and a good cup of tea works well for me.

How does your day-to-day nutrition vary compared to the days leading up to a marathon?

It varies a great deal.  Day to day I eat a balanced diet that is pretty consistent.  Cereal, fruit, meat, lots of green vegies.  When I move into the final week before a marathon I change the amount of protein and carbohydrates I eat that week with the final 3 days leaning to almost a full carbohydrate intake.  This is necessary to ensure the muscles have enough glycogen to get me to the finish line.

What is your favourite recovery meal and why?

Post marathon it’s always a lean meat beef burger and hand cut chunky potato chips.  I assume that is because the body has seen enough energy gels and sports drink to last a lifetime and all it wants is a big chunk of protein and to replace the salt that is missing! 

Post training recovery I love my mum's salmon pattie recipe with a big plate of seasonal vegies (recipe to be posted on Thoughts page in the near future!).  The salmon patties contain rice, so they are a good combination of protein-carb-fats and the vegies fill you up ready for a good night sleep post session.

Do you have any special strategies to stay hydrated with your large volume of training?  Different from summer to winter?

I don't always get this right as I am a busy mum, working part time and training like an elite athlete (you ARE an elite athlete Lisa!).  At times I struggle to remember to drink I must be honest.  But it doesn't take much to spring me into action if I do get it wrong as your sessions give it away pretty quickly.

I think winter is harder than summer as you don’t have the same trigger of heat to remind you to drink.  So I try to have the same big favourite glass on my desk all the time to remind me to drink.  Water bottles go everywhere with me now.  My bright "Girl that runs" bottle and my little Pete's "Paw Patrol flask"!  Pick a good bottle that you want to take with you, an accessory! That will help!

Any final tips for distance runners?

You need to have a bit of an obsessive nature to be a distance runner, but don't let that take over your common sense.  It is ok to have a treat and it is also ok to have a rest day when you need it. 

Best wishes for a great run in Rio Lisa!!  Follow Lisa on Twitter for training and Olympic preparation updates.

 

 

BMI for athletes - is it relevant?

When it comes to assessing body composition for athletes and active people, there are plenty of options.  Some methods are more useful than others, and often a combination of measurement tools provide the best insight into body composition change.   I often have clients who have concerns about their Body Mass Index (BMI) and believe, or have been told, that they are overweight when in fact their fitness and health can be anything from reasonable to exceptional.  My answer to these clients is always the same, and I recently wrote a post about this for the Premax website BMI for the fit and healthy.  Click on the link to read more.

 

The Great Sugar Con - why 'refined sugar-free' is a waste of time

‘Refined Sugar-Free, Gluten-Free Choc Caramel Cupcake’.  This was the latest ‘free-from’ delicacy that popped up on my screen, one of many that I see daily.  I can’t help but cringe, and rather than making me salivate these images just make me more and more agitated.  Refined sugar-free treats are everywhere, from raw slices, to bliss balls, to smoothies to cakes.   These creations look absolutely delicious and of course they are touted as guilt-free as well as sugar-free - but are they either?  They are often promoted by a celebrity or nutritionist or the latest sugar-free café or recipe book, to convince us of their goodness.  So how do the creators manage to formulate alternative options that are made from healthy ingredients and match the textures and taste of the real deal??  How is it possible to cut out all the wheat, animal products and sugar while achieving such remarkable taste, texture and visual results. 

Well, I’m sorry to be the bearer of bad news but we are all being conned - big time.  The reason these ‘free-from’ treats look and taste so superb is because in fact they do contain sugar, and often lots of it.  But how can that be so, when they are labelled sugar-free.  Look a little more closely – ‘refined sugar-free' does not equal free from sugar.  It simply means the sugar is not in the white powder form, everyday table sugar that is labelled as everything from dangerous to toxic.  But there is no limitation on the huge number of sugars that are considered ‘natural’, or not refined, and these are often used amply.    I’m sorry, but it is impossible to make a cupcake taste evenly remotely like a cupcake without adding sugar. 

Pick up many of the trendy low-sugar recipe books and you will find the widespread use of products like rice malt syrup, agave, coconut sugar, etc.  If you asked the cafes and bakers the ingredients of their ‘’free-from’’ caramel cupcakes you would most likely find the same thing.  I honestly don’t know how the promoters of these products feel comfortable, knowing that their products contain just as much sugar, if not more, than the traditional product counterparts.  Maybe because 'no sugar' sells.  Even if it is a misrepresentation, or in fact a blatant lie.

For example, just flicking through some online recipes from a well known nutritionist and quickly came across a Choc Coconut Cupcake recipe.  Sounds innocent enough, except that the recipe makes 15 and contains a whopping 3 cups of coconut sugar in the icing - nearly ¼ cup coconut sugar PER cupcake!  But it is still technically refined sugar-free.  Or another website about quitting sugar that simply uses rice malt syrup instead of white sugar to make it sugar-free. (For more details about what coconut sugar and rice malt syrup really are, have a read of my previous post The facts about sugar - are natural sugars really healthier than white?)  Education on Sugar 101 is seriously lacking.  The other downside is that many of these recipes can be complicated to make and you may be wasting your time and effort thinking you are making the healthier option.

Of course overconsumption of refined sugar is a serious problem.  I just read in the paper today some data from the Australian Bureau of Statistics, that boys aged 14-18 years are consuming on average 92 grams per day (nearly 20 teaspoons) of free sugar (and 38 teaspoons/day in total), with much of this coming from soft drinks alone.  This is quite alarming considering that WHO recommends we aim for less than 12 teaspoons of free sugar, or less than 6 for dental health.  Products that contain pretty much just sugar with no other nutritional value, like soft drinks, are a major contributor to free sugar intake.  But if you think you are doing your best to reduce sugar by choosing the organic low-refined options you may not be doing yourself any favours.   Natural syrups and unrefined sugars are still considered free sugars, and although claimed to provide nutrients, the trace amounts are pretty much negligible (other than honey, but you still don’t’want to overdo it).  Perfect example, a small drizzle of honey on some porridge is not going to over-do your sugar intake for the day and can add to the enjoyment of an otherwise nutrient-dense meal.  However using honey in a refined sugar free choc honeycomb cupcake that is also loaded with other ‘natural’ sugars is probably not a great representation of a healthy option. 

Bottom line – many of us should reduce our total sugar intake, not just white sugar.  Think back 50 years where something sweet was enjoyed wholeheartedly on a special occasion, but not everyday.  When you do indulge, choose something you really like that is going to satisfy you.  If  the refined sugar-free raw raspberry slice from the vegan café does it for you then go for it, or you may be happier with a good old-fashioned piece of home-made cake now and again.  Choosing refined-sugar free does not guarantee lower sugar and higher nutrient content.  Don’t be fooled - most of the ‘refined sugar-free' treats should be treated the same as a piece of regular chocolate mud cake or a chocolate brownie.

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Image by Whitney - originally posted to Flickr as Chocolate Cupcakes w/ Raspberry Buttercream, CC BY 2.0, https://commons.wikimedia.org/w/index.php?curid=10390035 (may or may not be refined sugar-free?)

Best post-run breakfasts for recovery vs weight loss

What do you eat after your Sunday morning run?  I pondered this question a few weeks ago as I ran along a beachside track on the Mornington Peninsula.  An amazing mix of different people were out and about that morning, from elite runners who had their energy gels strategically placed along the route, to holiday-makers working hard on their new year's resolutions to get fit.  I thought about the different goals of the various runners and wondered what they had in mind to eat after their run. 

From walking down the main street during the days prior it was very obvious that many of the holiday makers had no hesitation in choosing the full cooked breakfast, as you might well do when you are in relaxation mode and someone else is preparing it for you.  Other runners may have been going home to a bowl of cereal, or perhaps home-made pancakes as a holiday special.  Or just a quick piece of toast before heading out to their next activity.

With so many breakfast choices, what are the best options to meet health, recovery and performance goals? 

The biggest mistake I see people make when it comes to breakfast is the bias towards carbohydrate and a relative lack of protein.  Have a quick think about typical breakfast foods - it's a carb-fest of cereal, bread, fruit, juice and maybe even a muffin or pastry.  Where is the protein??  Add some milk to your bowl and you will bump up the protein, or a spoon of yoghurt with fruit or muesli, but a token portion with your brekky may not quite cut it.  If you are doing a decent run, and you run regularly for fitness, or are training for an event, then protein post-run should be high on your agenda.  Ideally you should be squeezing in at least 20g of protein into your post-run breakfast for muscle recovery.  Protein is sometimes considered the nutrient most important for strength training, but endurance type exercise such as running can increase protein requirements too.  And don't think protein is only for elite runners doing lots of kms and hills.  Regardless of your speed or distance, if you are working hard you need protein due to increased muscle damage and the need for repair.

You probably need some carbohydrate also after longer runs to assist with recovery, but the amount you need will vary according to training and body composition goals, and the timing of your next training session.  If you are heading off to a busy day after your run, you most likely will benefit from some fuel for energy during the morning, in combination with your protein.

Don't forget the vitamins and minerals!  It's not all about protein and carbs.  By including some fresh fruit or vegetables, maybe some nuts and seeds, and choosing carbohydrates that are wholegrain you will be boosting your overall recovery nutrients.  Some healthy fat is beneficial at breakfast too.

Here are some suggested high performance post-run breakfasts that meet the above criteria and importantly contain at least 20g protein:

- 200g Chobani natural yoghurt with fruit salad and 2tbsp nuts/seeds

- 2 poached eggs with spinach, mushrooms, tomato and 2 multi-grain toast

- Small bowl of natural muesli with milk, topped with a few big scoops of Greek yoghurt and berries

- Large banana and berry smoothie (use milk, yoghurt and almond meal for protein, or maybe add some whey protein)

-  1 small tin of tuna, with sliced tomato, avocado and fresh basil on rye toast  

- Leftovers eg. beef/vegetable stir-fry with quinoa

1 cup home-made baked beans on rye toast, sprinkled with cheese

- Chia pudding made with milk and topped with blueberries and macadamias

- Omelette with herbs and crumbled feta (may need to add some carbohydrate)

- Bowl of porridge made with milk, topped with yoghurt and chopped almonds

- Scrambled eggs with smoked salmon and grilled asparagus (may need to add some carbohydrate)

If you are trying to lose weight, remember that you don't need to go low-carb all the time.  For recovery it can be helpful to include some carbohydrates in the immediate recovery period.  Always eat a good post-run meal, then you can adjust food and portions later in the day to meet body composition goals.

If you need help in planning your nutrition for your health and performance goals, please get in touch, or find an accredited sports dietitian close to you at Sports Dietitians Australia.

I would love to send you free nutrition updates and recipes, just leave your details on my Thoughts page.  You can also follow me on Facebook and I have just set myself up on Instagram too!  

 

 

Ten weight loss 'super' foods that taste good too

Many people spend January trying to undo the fun of the festive season.  The good news is that you don't have to detox or live on spinach smoothies to get back on track.  There are plenty of delicious foods that taste great and will enhance your enjoyment of foods, but will also help you reach your new year health and nutrition goals. 

Here are just a few to start adding to your trolley:

Strawberries

Sweet and luscious, nothing beats a bowl of freshly picked strawberries.  The great news is that you can enjoy your berries in abundance, at not much more than 50calories for a whole punnet!  Berries on your breakfast or yoghurt are the perfect sweet substitute for sugar or honey, with the added bonus of Vitamin C to help you absorb the iron from cereal. Delicious on their own as a snack to satisfy mid-afternoon or late-night sweet cravings.

White fish

Are you eating lots of salmon for omega-3's?  Salmon contains the highest concentration of omega-3 fatty acids of all fish, but also contains more fat in total.  Oily fish are good for you, but don't forget about white flesh varieties - they do contain less omega-3, but are also lower in calories, so are a terrific option if you are trying to lose weight.  The protein content of fish makes it a terrific main meal option to keep you full and help prevent unnecessary snacking between meals.  Make your fish interesting, by adding fresh flavours from herbs, vegetables, garlic and citrus. 

Prawns

Prawns are often considered an indulgent food, but it's good to know they are protein rich and very low in energy (one king prawn = 15 calories).  Fresh, BBQ or stir-fry options are great, but the creamy garlic and tartare sauces or battered and deep fried options will reduce the efficiency of prawns to help you lose weight. Other shellfish such as oysters and mussels are also great to eat regularly.

Herbs

If you are serious about improving your health, think about planting a herb garden in your backyard or on the windowsill.  Fresh herbs contain negligible caloriees but pack a concentrated nutrient punch.  Using a range of different herbs will provide a variety of health (and taste!) benefits, making meals more interesting. Don’t forget the chilli!  Hot and spicy foods often take longer to eat, and all that water you drink to dampen the heat helps to fill you up and stop you from over-eating!

Green Tea

The list of benefits of green tea seems to be growing all the time.  If you love green tea you are in luck, as many of the benefits for health seem to kick in with 4 or more cups per day.  Green tea is a great substitute for other higher kilojoule beverages and a creative way to increase your fluid intake.  Green tea contains an antioxidant called EGCG that may have a mild positive impact on fat burning. Recent research shows that green tea could have an impact on depressive symptoms and a number of health conditions too, so go for green for health and happiness.  But remember that green tea contains caffeine, so take care if you are sensitive.

Nuts

We often hear about almonds being good for health and weight management, which they are, but other nuts are nutritious too!  Research shows that a handful of nuts per day can bring benefits.  If you really love nuts just watch your portions....more is not better as although nuts are nutritious they are also energy dense.  Eat nuts regularly as a filling snack or add to stir-fries and salads.

Green leafy vegetables

Green leafy vegetables are your new best friend when you are trying to lose weight.   You can basically eat as many as you want!  Greens are great for your waistline but also your health, containing a range of vitamins and minerals such as folate, Vitamin A, B, E, K and spinach also provide calcium and non-haem iron.   Cook up a storm with silverbeet, or try a spicy stir-fry with Asian vegetables such as bok choy, pak choi and gai larn. To compare the nutrient content of kale vs spinach vs rocket, click here for one of my most popular blog posts.

Lemon

Lemon can assist with weight loss in a number of ways.  Lemon juice contains hardly any kilojoules, but can add delicious flavours to food and drinks.  We know the importance of drinking enough water but many of us don’t like it plain from the tap.  By adding fresh lemon and lime, it can change the way you think about water.  Add sliced lemon and fresh herbs to plain soda or mineral water with ice for an evening drink or add lemon to boiled water as a morning beverage.  Lemon juice also makes a great dressing for salads, and enhances the flavour of fish, seafood and chicken dishes.

Natural yoghurt

There are so many yoghurts on the market, a wall of ‘light’, ‘extra light’, ‘diet’, ‘no fat’, ‘low sugar’…where do you start?  Avoid the confusion and stick with a plain natural or Greek-style yoghurt.  Add your own flavourings, such as fresh or frozen fruit, fruit puree, chopped nuts/seeds or a couple of spoons of natural muesli.  Natural yoghurts are rich in ‘good’ bacteria, important for optimal digestive health.  Yoghurt contains high quality protein and has a low glycemic-index, making it a filling snack for between meals.

Oats

The great thing about oats, and the reason they help with weight loss, is that you only need a small serve to make a meal.  Being high in fibre and low glycemic-index, oats can keep you going for hours.  The perfect breakfast option for busy days when you need to be performing at your best.  If you are not a porridge lover, go for bircher muesli or a home-style natural muesli (home-made with lots of nuts and seeds is even better!). To find out how oats compare to quinoa in the nutrition stakes, click here for my previous post.

 

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Mexican-style beef with sweet corn salad

Image by Bec Doyle Photography, recipe from Eat Right For Your Life

Having a BBQ this weekend?  Why not try this quick and easy Mexican beef, a great way to spice up your regular steak.  The salad is fresh and filling and also takes very little time to prepare.  Perfect for entertaining, or a quick weekday dinner. 

Mexican-style beef with sweet corn salad

Serves 4

2 tsp cumin

2 tsp paprika

½ tsp chilli flakes

1 tbsp olive oil

600g/1.3 lb lean beef rump steak

2 corn cobs

1 red capsicum (pepper), chopped

½ red (Spanish) onion, chopped

1 avocado, chopped

¼ cup/10g fresh coriander (cilantro) leaves, roughly chopped

2 tbsp fresh lime juice

 1. Combine the cumin, paprika, chilli flakes and olive oil in a shallow dish.  Add the steaks, turning to cover in the spice mix. Allow to marinate for 30 minutes.

2. To make the salad, remove the outer green leaves from the corn cobs and BBQ, steam or microwave the corn for 4-5 minutes or until kernels are cooked through, allow to cool. Once cooled, carefully cut the corn from the cob and place in a bowl. Combine the corn, capsicum, red onion, avocado and coriander leaves. Stir through the lime juice and set aside.

3. Grill or BBQ the steak and serve with the sweet corn salad.

Note: For the marinade, you can substitute a 35g/1.2 oz packet of taco seasoning for the cumin, paprika and chilli flakes.

 

- This recipe, plus other BBQ friendly meals, is from my latest book Eat Right For Your Life, why not pick one up or order online as a Christmas gift for a food-loving friend!

- If you like this recipe, you can subscribe to my free newsletter at the bottom of this page for more nutrition updates and recipes, or follow me on Facebook or Twitter.

Christmas eating for athletes - tips to eat well through the festive season

Image by Bec Doyle Photography, Lamb salad with chickpea, spinach and mint cous cous from Eat Right for Your Life

Image by Bec Doyle Photography, Lamb salad with chickpea, spinach and mint cous cous from Eat Right for Your Life

While the majority of the population are enjoying the Christmas cheer at this time of year, if you are training you may not find December quite so joyful.  Christmas is considered a time for some rest and relaxation, but if you are an athlete in pre-season or with competition in early January, this is not the best time to be in holiday mode.

Your nutrition and fitness goals may be very different to most of those around you, who seem to have absolutely no concern or interest in your training needs (and are quite happy finishing off their bowl of chips right under your nose).  Instead of cocktails and canapes and all night parties, many sports people are more about water, early dinner and watching the clock so they can be in bed for a solid 8 hours sleep.  Some even find it easier to knock back invites….alcohol and late nights don't seem quite as appealing when you have an early morning training session that requires a reasonable amount of effort.

Just because it is Christmas, it doesn’t mean you forget about your nutrition and training goals, and here are some of the reasons why:

Recovery -

Late nights and party food are not the best recipe for optimal recovery, and if you have repeated instalments of this combination you might find yourself feeling tired, sore and lacking motivation

Body composition -

If you are in pre-season or the early stages of competition, you may have some body composition goals, such as increasing muscle mass or decreasing body fat.  Either way, Christmas can have an impact by ensuring you are super busy and have less time to shop, cook and plan your eating around your day and training.  Add in a few dinners and functions and it can be a challenge to get the results that you are striving for.

Injury risk -

If you are not recovering well, and not fuelling well, then you may be increasing your potential risk for injury.  Not to mention the effect of alcohol when you are out late and judgement is impaired.  Not a great outcome for an athlete to get an injury from tripping over something or falling down some stairs at a nightclub.

Immune system -

Late nights and a busy schedule can leave you tired and run-down, plus add training to that mix and the stress on your system can leave you at risk of getting sick.  This time of year is when nutrition becomes more important than ever.

Energy levels and Fatigue -

If you are not fuelling and recovering as normal, it can impact on energy levels for training and competition, and ultimately performance.

 

It can be difficult to stay on track when everyone else seems to be in relaxation mode, but looking after yourself doesn't mean you have to lock yourself in an altitude tent for a month.  Here are some tips to help you enjoy the festive season while eating well for your sport.

  • Eat before you go

    • This sounds terribly boring, but it can save you from getting too hungry.  I was at a function recently and I was glad to have had a snack prior as there was very little food on offer and it was mostly deep-fried.  If you are not sure what will be on offer, be sure to have a snack or small meal before you leave.

  • Enjoy the healthy options

    • With an increasing interest in health and nutrition these days, a lot of caterers are providing healthy options.  Parties where finger foods are served can be the hardest, but try to find yourself some fresh seafood (prawns, oysters, grilled calamari, fish), vegetables/dip, sushi, fresh sandwiches, smoked salmon, salad or stir-fry bowls to enjoy. 

  • Choose mains over appetisers

    • If your function involves a sit-down meal, think about how many pre-dinner snacks you really need.  Think about what food will be offered over the entire event and be selective (you may even be able to see the menu beforehand or when you arrive).

  • Plan your portions

    • If you do get caught out at a function that is over-flowing with deep-fried snacks and pastry, it’s the portions that will make all the difference.  The same applies to dinners with shared dishes, or buffet style eating - it is often the volumes consumed that can be a problem, not just the type of food.    For more info about portions, read about 5 secrets of the French... and how they manage portions so well.

  • Drink plenty of fluid

    • If you are going to be standing up at a function for a number of hours, in warm conditions, and have training the next morning, it’s important to stay hydrated.  Water or mineral water are probably your best bet, try with fresh lime or lemon to make it a bit more interesting.  Or even a fruit-based mocktail can be a good option for some extra carbohydrate.

  • Don’t compensate the day before or after

    • Some people prepare for a night out by eating less that day, or cutting back the day after.  If you are an athlete this is not all that helpful as you need consistent nutrition for ongoing recovery and training.  Don’t starve yourself or it will show in your performance.

  • Host a party

    • The best way to be sure that you can eat well at a function is to host one yourself!  That way you have complete control over what is offered, and others will probably appreciate some healthy options too.

  • Choose your night

    • If you like to have a drink, then maybe pick one event where you can have a couple of drinks.  For example maybe choose between Christmas Day and NYE to have a drink, not both.  Plan ahead, and try to pick the time that will have the least impact on your training.

  • Re-gift the chocolates

    • Resist the urge to rip into the chocolates straight away, hold onto these as a perfect new year gift for someone else.  Or if you really want one, open them on the spot and share them around so everyone gets to enjoy the fun, and you won’t end up eating the whole box.

  • Plan ahead!

    • If you continue to plan your nutrition during busy times, and maintain consistent training, you can enjoy yourself in the lead up to Christmas

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 www.lisamiddleton.com.au. You can also follow me on FacebookTwitter and Instagram!

Five reasons why red meat is good for athletes

beef ribs 20.jpg

I remember my first sports nutrition lecture at university, where sports nutrition at the time was compared to what athletes may have been eating centuries ago.  Red meat was clearly on the menus of our athletic ancestors with ancient Greek marathon winners awarded cattle for their endeavours, and a hearty steak pre-race may not have been uncommon.  The science of nutrition has come a long way since then, and although steak may not be a pre-race meal of choice, the nutrition benefits of red meat for athletes continue to be recognised. 

Nutrition fads come and go, and the popularity of red meat has catapulted from one extreme to another.  Current dietary guidelines suggest a prudent intake of red meat, however not everyone follows these guidelines, with the recent jump onto the Paleo bandwagon keeping the grass-fed beef farmers in business.  Regardless of the style of eating, when it comes to sports nutrition, red meat is a winner.  We don't always talk about meat as a food on it's own, often you hear about the importance of nutrients like protein or specific minerals for athletes, but when we break it down, meat is amazingly rich in a range of nutrients.

Here are my top 5 reasons why red meat is good for athletes:

Number 5 - Healthy fats

Discussions around red meat and health usually focus on saturated fat content, or more recently cancer risk.  If you look closely at the fat composition of Australian beef and lamb you will find that they do in fact provide omega-3 fats.  Not as much omega-3 as fish, but meat isn't all 'bad' fat. If you are concerned about your body fat levels, you can reduce the calories of meat by choosing lean cuts or trimming fat from meat, or cooling casseroles after cooking and skimming fat from the top. 

With regard to the impact on cancer risk, it is the cured and processed meats that seem to be the main concern.  It is still wise to vary your protein foods and not eat red meat all of the time, but for most people you don't need to omit fresh meats. 

Number 4 -  Minerals

Beef and lamb are a great source of zinc and Vitamin B12, important for athletes.  Zinc is important for muscles and immune system, and may play a role in testosterone levels in males. 

Vitamin B12 is important for a range of body systems and may impact on immune function and energy levels.  Vitamin B12 is only found in animal products, and a small-medium size steak will provide your daily RDI.

Number 3 - Satiety

Do you usually find you are still hungry after a meal of steak and vegetables??  No, most likely not.  Red meat is filling due to the high protein content, and is broken down slowly in the digestive system so can keep you full for longer.  You don't need a huge serve either.  Protein in a meal can also lower the glycemic index, helping to keep blood glucose levels stable.  Red meat can help to manage hunger, as do other protein-rich foods, if you are an athlete trying to manage your weight or body fat levels.

Number 2 - Iron content

Iron is an essential nutrient for athletes.  Red meat contains haem iron, which is more easily absorbed than the non-haem iron found in plant sources. The easiest way to meet your dietary iron needs is to eat small serves of red meat regularly (x3-4 per week), plus include a range of other iron-rich foods.  Don't forget to add a food containing Vitamin C to your iron-rich meal for optimal iron absorption.

For more information about why iron important and a table of different foods and their iron contents, have a read of my article on the 2XU website, Iron Tough or Rusty.

Sports Dietitians Australia also have a great Fact Sheet Iron Depletion in Athletes.

Number 1 - Protein

Probably the best thing about red meat is the quality and amount of protein.  Red meat contains all the essential amino acids, making it high quality.  This includes leucine, the critical amino acid for stimulating muscle protein synthesis to promote muscle recovery and growth.  Meat is also protein-dense, so you only need a small serve for a big dose (lean beef contains approximately 30g protein per 100g, this can vary according to cut of meat).

For more information about protein and other foods that are great protein options, Back to Basics Protein - Foods That Contain the Most and Best Protein for Recovery and Training

If you choose not to eat meat for ethical reasons there are other foods such as dairy, eggs, nuts and seeds.  For athletes who follow a vegan style of eating it can be very difficult to meet needs for nutrients such as protein, iron, calcium and Vitamin B12.  It's not impossible, there are plenty of vegan athletes out there, but it takes significant time, effort and planning, as well as supplementation, to get nutrition intake spot on.

If you are an athlete who does eat red meat, then it's worth making a special effort to eat small amounts of fresh red meat regularly, in combination with other high quality protein sources,  for energy levels, recovery and performance.

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Best snacks for before exercise to perform at your best

Is fruit on its own the best pre-exercise snack?

Is fruit on its own the best pre-exercise snack?

Performance nutrition is a topic I am lucky enough to talk about pretty much every day.  I love talking about exercise and nutrition, and helping people get the best out of their training efforts, whether they workout at the local gym or train as an elite athlete.  I find a lot of people feel like they have their nutrition mostly under control, but don’t seem to be getting the best out of their training.   A lack of appropriate nutrition before and after training may be contributing to this, and may especially be a problem if you train in the late afternoon.  I see a lot of clients who head straight to training after work or school, but haven’t eaten for 4 or 5 hours since lunchtime.  By then, your body will have digested and absorbed many of the nutrients from lunch and there may not be much left to fuel your training session.  If you are trying to lose weight, it can still be useful to have some fuel on board to provide the energy to train harder and burn more kilojoules.   If you are working hard in the gym to put on weight, then you need energy to lift, pull and push.  If you are going into your session fatigued and low on fuel, you can’t expect to get the best results from your training (unless you have a planned strategy to complete some sessions lower on carbohydrate, but I will save that for another post).

 So what should you look for in a pre-exercise snack?

Protein

Protein is often the neglected nutrient when it comes to snacking, as many of our typical snacks are carbohydrate based (think fruit, biscuits, flour-based products).  Including protein in a snack means it will keep you full for longer, but can also help manage blood glucose levels, and is an essential nutrient for muscle growth and repair.  If you are doing a lighter cardio session then the protein is probably less important and you may be fine with a small carbohydrate snack (if anything), but for longer, heavier sessions there are benefits from including protein.

Carbohydrate

Low-glycemic index carbohydrate foods are those that are more slowly absorbed over time, resulting in more stable blood glucose levels and potential benefits for energy levels.  However many low GI foods are also high in fibre, and too much fibre pre-exercise can cause stomach upset for some people (especially runners).  Include carbohydrate in pre-exercise snacks, and choose low-GI if you tolerate it.  But the total amount of carbohydrate is potentially more important than the glycemic index, so it is a matter of working out which carbohydrate foods sit best for you before you train.

Healthy fats

It's important to include healthy fats in your diet if you are fit and active.  Fat can take a while to digest, so you may be better to add more of your healthy fats and oils to meals after exercise rather than before .  Avocado, nuts, seeds, olives, olive oil and fish all provide healthy fats.  

Snacks for pre-exercise 

Below are some pre-exercise snack ideas that will help to keep your energy levels high, contain some protein but not too much fat.  The serving size that is best for you will vary according to your goals, the type of training you do, and individual needs. 

* Soup eg. chicken and vegetable or minestrone

* Chopped fresh fruit with natural yoghurt and chopped almonds         

* Quinoa tabouli with chickpeas

* Rye or corn based dry biscuits with low-fat cheese and sliced tomato

* Fruit smoothie, made with low-fat dairy or soy milk, yoghurt and fruit (most other milks are low in high quality protein eg. rice, oat, coconut, almond)

* Bean and rice salad

* Sushi handroll

* Greek yoghurt with berries

* Mountain bread with turkey and salad

* Tuna with rice and vegetables

 * Natural muesli with low-fat natural yoghurt

* Vegetable sticks and wholegrain crackers with hommus dip         

 * Home-made popcorn (mix in some almonds)

 * Fruit/grain toast spread with ricotta cheese

* Rice paper roll

* Corn Thin with smoked salmon, low-fat cream cheese and dill

* Trail mix - almond, walnuts, cashews and sun-dried apricots

* Chia pudding made with milk and topped with fruit

* Toast or wholegrain crackers with avocado and salmon

* Almond Butter Balls plus yoghurt with berries

 If you are unsure about the best type of snacks and amounts for your needs, talk to an Accredited Sports Dietitian who can help you plan your daily meals and snacks to meet your nutrition and training requirements.  To find a dietitian in your area, go to Sports Dietitians Australia.

If you are interested in learning more about nutrition for exercise, training and sport, please sign up for my free newsletter at the bottom of this page, and you can also follow me on Facebook and Twitter for more nutrition updates.

 

 

 

Vitamin D for athlete health and performance

It is quite likely that you may have low Vitamin D levels.  Recent estimates indicate that over 75% of the general population may be Vitamin D deficient.  If you are an athlete, you may be at even higher risk of having low levels, and this is a problem because Vitamin D is important for health and potentially performance.  In recent weeks I have found myself talking to many athletes about Vitamin D.  The end of winter is approaching in Australia, a time of year where Vitamin D levels can be on the downward slide.  I have also read a number of journal articles of late that highlight the important role of Vitamin D for athletes.

I am prone to low Vitamin D levels.  I am not a great one for regularity in taking supplements, so I am probably Vitamin D deficient right now if I am honest.  Particularly as we are continuing to endure a pretty cold winter here in Melbourne, and most of us in the southern states will find that our Vitamin D levels decline by the end of winter when we haven’t seen much sun for a while.  So what is all the carry-on about Vitamin D?  Why do we need it, who is at risk of deficiency and how can you improve your Vitamin D levels?

Why are so many people Vitamin D deficient?

Vitamin D is a pretty clever little vitamin and plays an important role in many of our body systems.  The big problem with Vitamin D is that we generally don’t know that our levels are low until something major happens eg. bone issues.  Unlike iron, where our body will often let us know via various symptoms that our levels are on the decline, Vitamin D isn’t quite as helpful and we can go for a pretty long time without being alerted to low levels.  The only reason I found out that my levels needed a boost was through a routine blood test when I was pregnant, so goodness knows how long my levels had been low for.

Unfortunately sometimes when you address one issue it can create another.  Sunscreen is essential for protecting our skin from the sun’s rays.  If you block the sun, you help to reduce the risk of skin cancer.  But you also block the sun’s amazing ultraviolet (UV) radiation which is required for the production of Vitamin D in the skin.  So all of our slip, slop, slapping, which is absolutely important to avoid burning our skin, doesn’t do much for our Vitamin D. 

Who is at risk?

Lack of sunlight is the number one risk factor for low Vitamin D.  So if you spend a lot of your daylight hours inside, like a number of athletes I work with who train predominantly indoors, your levels may be low.  Athletes may also have increased physiological demands for Vitamin D, compared to the general population.

Other individuals at higher risk include:

  • indoor lifestyle eg. work, study.

  • if you cover your skin for religious reasons.

  • if you have naturally very dark skin.

  • if you avoid the sun for cosmetic reasons or skin protection.

  • specific medical conditions.

There is some debate over the cut-off values for Vitamin D levels in the blood, and whether the set levels are in fact too high, meaning that more people are being diagnosed as being low in Vitamin D.  It is important to speak with your GP or medical professional to determine the best way to address your Vitamin D status and needs.

Why is Vitamin D important?

Bones - Vitamin D controls calcium levels in the blood and is required for the absorption of calcium from the gut, which in turn is important for bones.  Low Vitamin D can increase the risk of musculoskeletal problems, including bone conditions such as osteopenia and osteoporosis.  For athletes, an increase in bone turnover with low Vitamin D can increase the risk of bone injuries such as stress fractures.  Sufficient Vitamin D may help to prevent this.

Immune System - Vitamin D is thought to have a role in maintaining a healthy immune system, and some studies suggest that Vitamin D deficiency may increase the risk of viral respiratory tract infections. Winter is often when Vitamin D levels decrease, so if you are prone to getting sick in the cooler months make sure your Vitamin D levels are kept up throughout.

Mental health – There seems to be a link between Vitamin D and mental health, including moods and even depression.

Muscle strength – Vitamin D may have a particularly important role for improving muscle strength in athletes.  There is a potential for increased size and number of type II fast twitch muscle fibres and a study in athletes showed a positive impact on muscle function with Vitamin D supplementation if levels are low.

Injury prevention - Low Vitamin D may increase the risk for inflammatory-related injuries.

Performance - Few studies have looked at Vitamin D and its direct effect on performance in young adults, however multiple performance studies in older adults have related low vitamin D levels to decreased reaction time and poor balance.  There may also be a potential impact on VO2 max.

Strategies to increase Vitamin D levels

  • Spend some time out in the sun without sunscreen on  

    • Find a balance between sun exposure for Vitamin D and protecting your skin against skin cancer.  The amount of time required for exposure will vary depending on where you live.  Check the SunSmart website for more details on exposure times in Australia.    

  • It's difficult to obtain enough Vitamin D just from foods.  Only 5-10% of our Vitamin D may come from food.  Foods that are rich in Vitamin D include– salmon, dark-flesh fish, egg yolks, fortified foods (like milk), UV mushrooms.

  • Vitamin D supplementation may be required for certain individuals.  Speak with your health professional about appropriate dosages if you have been found to have low Vitamin D levels

Summary:  For athletes, there is limited evidence to support vitamin D as a direct performance enhancer, however optimal Vitamin D is important for health, immune function and reduced risk of bone injuries such as stress fractures, and muscle injury. Although Vitamin D is not shown to have a direct performance effect, the indirect impact could make a significant difference to performance and health/injury outcomes.  Further research is required to determine the magnitude of effect of vitamin D on performance, in particular the areas of strength, power, reaction time and balance.

This post presents information of a general nature only.  For individual advice about nutrition and supplementation you should consult with an Accredited Practicing Dietitian or appropriate health professional.
References: 
  • Ogan,D. & Pritchett, K.  Vitamin D and the Athlete: Risks, Recommendations, and Benefits. Nutrients 2013, 5:1856-1868

  • Von Hurst, P.R. & Beck, K.L. Vitamin D and skeletal muscle function in athletes. Curr Opin Clin Nutr Metab Care 2014, Nov;17(6):539-45

  • SDA Fact Sheet – Vitamin D

  • AIS Fact Sheet – Vitamin D

Energy For the Mountains - Tour de France Nutrition

If you love sport, then July is possibly your favourite month of the year.  In Australia we are in the middle of our busy winter sports seasons, but we are also spoilt for choice with international events, meaning lots of late nights and bleary-eyed mornings for armchair spectators! 

I have developed an interest in the Tour de France over the years, although I must admit I haven’t seen too many live stages this time around.  As I get older the timezones don’t seem to work so well for me!  I do love watching the amazing TV coverage of this gruelling endurance feat, and being a sports dietitian I take great interest in what the cyclists eat and drink, as well as when and how.  Juggling food and fluids on two wheels is a skill in itself! 

Getting the food and fluid right on multi-stage events like the 21-day Tour de France can impact on how the athletes feel on the bike, how they recover and how they perform.  Extreme sporting events present a number of challenges, with fuelling and hydration being critical for overall success. 

I had initially planned to write a detailed piece about nutrition for the Tour de France, however over the recent two weeks I have seen plenty of great content already published on other sites.  So rather than re-writing,  I will highlight the nutrition priorities below and provide either my own thoughts or link back to other experts. 

So much food, so little time:

When you are on the bike for a fair chunk of the day, plus all of the travel, preparation and commitments, it can be difficult to find time to eat enough.  A recent post from Asker Jeukendrup, exercise physiologist and sports nutritionist,  highlighted some of the research on multi-stage cycling and predicted energy requirements. The amount of energy expended per day for the major cycling tours is estimated to average 6,000 calories.  On the big hill stages, expect up towards 9,000 calories per day.  There are a number of factors that contribute to energy expenditure and there will be wide individual variation, however these figures are a good indicator of how hard to body is working during these events.  The calorie requirement can be 2-3 times what the average male needs to eat in a day! When you consider that 5-6 hours of the 15 or so awake hours is on the bike it doesn’t leave a lot of time to consume that amount of energy.  Particularly when you think that riding up a mountain at altitude (sometimes in the wind and rain) does not make eating an easy task.

For a short but detailed read on how much energy is needed to fuel an elite professional cyclist go to Asker Jeukendrup’s blog, which also provides a visual comparison of what 9,000 calories looks like in burgers!  Can you guess how many?

Food on the bike:

As mentioned, eating while riding is a practiced skill in itself.  Different types of foods and fluids suit different individuals.  Professional teams these days have support staff including dietitians, sports scientists and chefs who help the athletes to achieve optimal performance nutrition during tours.  For more information about the carbohydrate requirements of cyclists during stage events, go to the Premax blog 'Sugar for Cycling Performance. Part 1: How Much is Enough?'.  I have recently started writing for the Premax blog as a guest nutrition contributor, excited to be involved!.

For some practical ideas for home-made snacks on the bike, The Feed Zone website is a great resource, plus they do some great recipe books about the food the pros eat that you can also do yourself at home.  I have the Feed Zone Portables book at home and it’s great.

Food off the bike:

After a day’s racing is when nutrition really needs to step up.  Recovery goals are similar to other sports, with a focus on protein, carbohydrate, electrolytes and fluid.  Elite cyclists working at such high intensities burn a lot of carbohydrate, particularly during hill stages.  Although carbohydrate and protein are essential, it’s important to also think about overall nutrition and incorporating vegetables – not just endless bowls of spaghetti bolognaise.  If you want an insight into see what professional cyclists REALLY eat, follow Orica-Greenedge’s chef Nicki Strobel on Twitter……definitely not just endless bowls of pasta!

 Hydration:

If you have been watching the Tour this year, you would have noticed that some days are raced in the heat of the day with the European sun beating down on sweat-soaked jerseys, while other days jerseys are drenched by the soaking rain, wind and cold.  Hydration is important in all conditions, but fluid losses are likely to be higher in the heat.  The big challenge for multi-stage events is that you only have overnight to recover before you do it all again, so rehydrating strategies are essential to ensure athletes are hydrated on the starting line the next morning.  Sweat means fluid loss, but also potential salt, or electrolyte, losses.  No room for low-salt diets on the Tour trail, with savoury snacks on the bike also being important rather than predominantly sweet options which seem to be popular with cyclists.

Immune system:

Fuelling and recovery are priorities, but with the stress on light and lean bodies at their physical peak, there is also the risk of illness during an unpredictable event such as the Tour de France.  Food options shouldn’t just focus on protein, carbohydrate and fluid, but also the overall nutrient density of foods.  Intake in the lead up to multi-stage events is also important for preparing the body to be in the best condition prior.

 

This is just the base of the mountain when it comes to Tour de France and endurance nutrition.  Each team and individual athlete will have their own specific nutrition strategies.  Even with the best support team and planning, endurance events are unpredictable, so nutrition plans need to be flexible, and a plan B is always handy.  By the end of the Tour, cyclists will be physically and psychologically exhausted and often a bit lighter on the scales.  Sports nutrition strategies can help throughout a Tour, but are also important in transition periods between events in preparation for the next physical challenge.  

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Best fluids for hydration - look no further than soup

Image courtesy of Bec Doyle Photography

Image courtesy of Bec Doyle Photography

There is nothing better than a piping hot bowl of soup to warm you up on a cold winter's day.   If you are an athlete, that delicious bowl of goodness can be functional too.  Soup is one of the most hydrating fluids you will find and with the right mix of ingredients can tick all the boxes for recovery.  Different types of soup can provide different benefits, and you can create your own soup to match your specific recovery needs.  Did I mention soup can be a great option for weight loss too?

Soup for Hydration

The best way for our body to cool down during exercise is to sweat.  Some people sweat more than others.  Hydration is important for performance, however in winter we may not sweat quite as much and tend to neglect our fluid intake in comparison to the thirsty summer months.  What do athletes usually drink to hydrate?  Water, sports drinks and electrolyte replacement supplements immediately come to mind.  These provide fluid as a priority, but also contain various amounts of carbohydrate for fuel and electrolytes for hydration.  Sports drinks are often designed to provide both carbohydrates and electrolytes, while electrolyte replacement supplements focus more on electrolytes and less on carbohydrate.  Both sports drinks and electrolyte supplements can be beneficial under certain exercise conditions, and can be particularly useful for during training and competition of long duration.  But if you are looking for a pre- or post-exercise option for hydration you really can't go past soup. 

What is so magical about soup??  The main electrolyte in sports drinks and electrolyte replacement powders/tablets/drinks is sodium.  If you look at the nutrition composition of soup it is clear that most soups contains significantly greater amounts of sodium compared to electrolyte replacement supplements.  Why?  Because soup is often high in salt, which is high in sodium.  So unless you are following a low-salt diet for health reasons* and making home-made low-salt soups, you will find that most soups are high in sodium (although it does vary between styles of soup and the exact amount of salt added).  Soup might not always be the first choice of fluid to drink DURING exercise, however it can be well suited to many types of training and competition.  For example, ultra-endurance pursuits where exercise intensity is lower and there may be more opportunity to consume a wider variety of foods/fluids.  Intake during exercise doesn't always have to be sweet!  If soup is not your thing during exercise, it could be worth trying pre- or post-training or an event.  

Check out these figures for sodium and other nutrients, per 100ml of fluid:

Nutrient information per 100ml of fluid.Ranges provided take into account different brands and preparation techniques, and are estimates only.  Exact composition of specific soups will vary accordingly. For more detailed nut…

Nutrient information per 100ml of fluid.

Ranges provided take into account different brands and preparation techniques, and are estimates only.  Exact composition of specific soups will vary accordingly. For more detailed nutrition composition data for soups in Australia, have a look at the product comparison chart by Dietitian Connection.

* Some people need to reduce salt intake for health reasons, however I find that athletes often restrict sodium believing it is good for them, when in fact many athletes require additional sodium to address their losses via sweat.  If you have a health condition that requires a reduced salt intake then it is important to follow guidelines provided by your health practitioner, but if you are unsure of your individual salt and sodium requirements speak to an Accredited Practicing Dietitian, in conjunction with your GP.

Some soups are extremely high in sodium.  I am not advocating for excessively high salt intakes.  The salt content is high in many processed foods, as you have probably noted from the table above.  Many people get more than enough sodium through food and drinks.  However if you are eating mostly fresh and minimally processed foods, and you lose sodium via sweating during exercise, you may need to consider strategies for adequate sodium intake, particularly around exercise.  It can be difficult to work out exactly how much sodium you need to consume to account for sodium losses, if you unsure about your individual needs have a chat with a Sports Dietitian to help you plan your intake safely and effectively. 

Soup for Pre-exercise

Soup provides fluid, fuel and electrolytes as a perfect pre-exercise package.  Soup can be easy to digest and terrific for stomachs that feel the effects of nerves.  Some people find a solid meal prior to exercise a little hard to manage, so a liquid option can solve the problem.  Smoothies are great too, but if hydration is a priority and heavy sweating is on horizon, then the additional sodium can be useful.  Milk contains sodium too, around the same amount as many sports drinks, but soup tops smoothies for electrolytes. The great thing about soup is that you can tailor it to exercise needs.  Add in some barley or noodles for carbohydrate if fuel requirements are high and try using low GI ingredients such as sweet potato and quinoa if you are looking for sustaining carbohydrates.  Or use rice if you want something quickly digested.  You can also adjust the salt to your taste and hydration needs.  If your training or competition is demanding or lengthy, add extra protein or carbohydrate for a more sustaining chunky style soup.  Or keep it light for before easier sessions where fuel needs are not as high.

Great soups for pre-exercise:

Sweet potato soup, Quinoa and vegetable, Chicken and Sweetcorn, Won Ton soup with noodles

Soup for Recovery

Time to add the protein and carbohydrate for a soup that will help your body re-hydrate, refuel and repair.  Fluid and salt will help you rehydrate.  Ensure recovery soups also contain a decent amount of high quality protein such as meat, chicken or fish to start the muscle recovery process. You may need some extra carbohydrate too, as most soups contain more water and vegetables than carbohydrate.  Choose a soup with a potato/sweet potato, noodle or quinoa base or a minestrone style with pasta and beans.  You may need some bread or crackers too, depending on your carbohydrate requirements.

Great soups for recovery:

Lamb and barley soup, Minestrone soup with beef, Asian style noodle soup with seafood, Chicken and chickpea soup

Soup for Weight Loss

Talk about multi-talented, soup can not only fuel, hydrate and repair, but can help you lose weight too.  The best type of soups for weight loss incorporate broth style rather than cream or carbohydrate base.  Pack as many vegetables in as you can for filling fibre, plus some lean protein, for a low-kilojoule, satisfying and nutritious meal option.  You don't need to have soup 3 meals per day, but maybe take for lunch or a quick and easy dinner.  Make soup in big batches and freeze in individual portions for fuss-free preparation. 

Great soups for weight loss:

Spring vegetable soup, Broccoli soup, Broth style soup with vegetables, Beef and vegetable soup

Want more good news about soup - it's a great way to use up your leftover vegies and add cheap and cheerful legumes for maximum nutrition at minimal cost.  Pull out your biggest pot and make some soup today!

 

The recipe for my Pumpkin and Lentil Soup as pictured, is from my book Eat Right for Your Life

Kids' party food - go healthy or sugar-laden free-for-all?

This post has absolutely nothing to do with sports nutrition, as my nutrition focus has switched to kids party fare with my son's recent birthday.  If you have ever known a 5 year old, then you probably understand that when you are 5, birthdays are a big deal.  We had two small parties and co-ordination of catering was required for both.  My biggest dilemma when it came to planning was whether to go super healthy or stick with traditional.  As a dietitian I feel a responsibility to a degree to provide some nourishment, but then I don't want my kids to feel like their parties aren't quite as exciting and just full of everyday foods either. 

One party option was the local pub, a child-friendly venue with a fantastic playground and low-maintenance for the host parents, BUT as you would imagine, there were no date & chia balls or frozen fruit pops on the pub catering menu!  So my dilemma was this - have a party at home with the risk of inclement weather and 12 kinder kids and toddler siblings squashed into a space designed to really only cater well for 5 or 6......or head to the pub.  Home party means healthier menu, pub means typical party fare from packets and either fried or mostly pastry.

I was torn...the pub menu wasn't really negotiable, other than the additional fruit platter I could order.  I love a  party at home, but last year's proved to be challenging when it poured rain all day and we were stuck indoors.  However a home party allowed total control of the menu, and the preparation of at least a few healthy options.  I swung to and fro and deliberated on my decision, but in the end the low maintenance pub won out.

I know there may be some of you reading this who are horrified to think I would expose my children to such toxic food.  I also know there are many parents, and party venues, who go the whole distance when it comes to healthy parties - organic, raw, no sugar, no nuts*, no dairy.   That's great if you can make it exciting.  I am not sure that kids get quite as excited about high-fibre bran muffins as they would blue cupcakes with sprinkles!  Or maybe I'm not being creative enough??  I know for myself that many of the special memories of parties were related to the food.  If the food at a party is the same as what a child gets in their lunch box every day then it wouldn't be a party would it?   I believe in the fun of parties and enjoying special foods, especially when it comes to birthdays. 

*When catering for children you do need to be careful when it comes to nuts and other allergies.  There were two children out of 15 with nut allergies on the day, and avoiding nuts in party foods is pretty standard these days. 

So, the pub party food it was, although I couldn't help myself and ordered a fruit platter to go with it!  I didn't think the kids would touch the fruit, but to my surprise they actually had a good go at it.  And do you know what?  Even with all the high fat, processed foods available, most kids didn't actually eat that much of it.  Children seem to be so much better than adults at regulating intake, and have a great sense of hunger and appetite.  At a birthday party there are usually lots more exciting things to do than sit around eating all day.  So maybe that's the big tip for kids parties, make sure there are some activities on the go and they may not eat that much sugar anyway.  Oh, and you probably don't need to serve soft drink or juice.  Water is perfect, there is probably going to be enough sugar in everything else.  No soft drink also means no artificial colours too.

When it comes to parties, I do have a concern about the amount of artificial additives consumed by kids, so my effort to make the party fare healthier was to use natural food colourings and use lollies in the lolly bags without added flavours/colourings.  The lollies were easy, but the natural food colourings were a new experience, especially with my history of regular cake making and use of super-concentrated food colourings.  My Octonauts Amazon Adventure cake, as requested by my son about 6 months prior to his party, required both blue and green food colouring.  One word to describe natural food colourings - pale.  Unless you use almost the whole bottle at $10 a pop.  In the end, I kept on adding and managed to get a reasonable colour, see below (minus the Octonauts who were yet to be added).

Now for the second party, the family gathering, which was straight after the pub.  I love home parties and planning the menus, and my philosophy for home is to incorporate traditional party foods, with a few healthier options on offer (a sushi/rice paper roll platter and fruit salad).  I don't try to mess with delicious traditions in an attempt to make them healthier, by substituting with spelt flour or coconut oil, I let everyone enjoy party foods as they are meant to be (other than the colours).  At least if you some of the options are home-made it will help with reducing the level of processing and intake of additives.  As a dietitian I sometimes feel a bit of pressure, or feel like I am being judged by what I provide at children's parties, or in their lunchboxes for that matter......but in the end it comes down to enjoying a range of food and avoiding 'good' or 'bad' food labels with youngsters who are developing their relationship with food. 

So in summary I think parties are great!   Traditional party foods are fun, watch the artificial stuff though and maybe throw in a few healthier options as the kids may actually enjoy them.  Or they may be so busy they don't eat much at all.  Occasional party foods are totally fine, HOWEVER, the big issue is that young children can end up going to A LOT of parties.  If you are going to a party nearly every weekend, all those party food add up, and that's where I can see the value in providing healthier party foods.  But how do you know how many parties your guests are going to that weekend?  My strategy this year to help the parents out was to only put a small number of lollies in the lolly bags so that what is eaten at the party is done at the party, and the sugar intake doesn't continue on for weeks after via lolly bags bursting at the seams.  My boys have about 4 lolly bags in the cupboard that they are gradually trying eat their way through, one lolly at a time! 

The important thing is for everyone to enjoy the party, from planning, to preparation, to playing!  Your decision to provide more or less healthy options will depend on a range of factors individual to you and your guests.  Make choices that create the least amount of stress and maximum amount of fun!

 

Best 10 foods if you love going to the gym

Back cover of my new bookazine, photo courtesy of Bec Doyle Photography

With my new book 'Eat Right For Your Life' being released earlier this week, I thought it was timely to share with you a snippet of what it's all about.  If you love going to the gym and enjoying the health and fitness benefits that regular exercise provides, then this postis particularly relevant for you.  Not that the book is all about sports nutrition - it covers a range of lifestyle stages, but of course I had to include reference to nutrition for active people.

It's amazing how much time and effort goes into producing a small book, from research, to writing content to developing recipes, to photography.  It was a pleasure to work with my good friend and talented photographer on the images (a busy weekend at my place last September cooking, styling and snapping).  The book looks at different life stages and lifestyles and provides nutrition tips and a list of some of the 'best' and 'beware' foods for each, followed by recipes based on the needs of each particular group. 

I thought I would share part of the introduction and the ten 'best' foods from the 'Gym Junkie' chapter, which focuses on nutrition for individuals who go to the gym regularly with the goal of building fitness, strength and improved body composition (I dont' love the word 'junkie' but it does get the idea across as to who that chapter may appeal to):

.....'In order to help build muscle you need adequate protein.  This doesn’t necessarily mean spending your weekly pay packet on fancy supplements, but you will definitely need to eat protein-rich foods regularly, and extra kilojoules to support muscle gains.

Protein is made up of individual amino acids, and it is likely that you will be able to achieve adequate amino acid intake from a carefully planned and timed dietary intake.  Protein supplements may be useful in a number of situations and they are formulated to meet the specific amino acid needs of training.  Perhaps the main benefit of supplements is the convenience factor, considering most high-quality protein sources require an esky to transport. 

Sure, protein is important, but you also need to make sure you have some nutritious, low-GI carbohydrates to keep you energised, as well as including some healthy fats.  Vitamins and minerals are critical for energy levels and recovery from training, so don’t neglect your daily fruit, vegetables, nuts, seeds and wholegrains.

10 best foods

Milk

It’s in everybody’s fridge, but few of us realise the amazing potential of milk.  Milk is a naturally high biological value protein supplement, containing all of the essential amino acids the muscles need to repair and grow.  One 300ml glass of milk contains about 10g of high quality protein.  In a smoothie, milkshake or just on its own, milk is great for pre- and post-exercise or as an extra source of protein, carbohydrates, vitamins and minerals.  Milk also contains more electrolytes than many sports drinks, making it a terrific option as a rehydrating fluid. 

Turkey

Chicken has long been a favourite food for body builders because of its high protein content but it is not the only poultry option to help build muscle.  Remove the skin and turkey is a super-lean way to meet your amino acid needs.  Versatile and quick to cook, turkey makes the perfect sandwich filler or post-gym meal. 

Greek yoghurt

If you are serious about your health and fitness, yoghurt will be a staple on your weekly shopping list.  Sure, yoghurt is rich in protein and is a convenient pre- or post-gym snack, but it will also help to keep your insides healthy.  Yoghurt contains ‘good’ bacteria, important for optimal digestive health.  Aim for at least 1 cup of good quality yoghurt every day.  Natural or Greek yoghurt is lower in sugar and additives than fruit yoghurts, and make sure you read the label because some Greek yoghurts are higher in protein.  

Bok choy

If you are working on your muscles, the focus is often on protein rather than the importance of variety for optimising fitness and performance.  Green vegetables are a perfect example, rather than just cooking up chicken and rice, add in some Asian greens such as bok choy, pak choy, wom bok (Chinese cabbage), choy sum (Chinese silverbeet) and gai lan (Chinese broccoli).  These delicious vegetables are brimming with nutrients including calcium, iron and folate. Why not try including one new green vegetable every week. (To find out whether kale is king, visit my previous Thoughts article  Green Leaf Goodness: Kale vs Spinach vs Rocket, and the winner is.....)

Oats

Low in fat, high in fibre and low glycemic index, a delicious bowl of porridge will keep you going all morning, the perfect start to a busy day.  Make with milk and add some extra yoghurt or chopped nuts/seeds for extra protein.  If you are not a porridge fan, oats are just as nutritious in natural muesli or made into homemade Bircher muesli (such as the one pictured at the start of this post, recipe featured in 'Eat Right For Your Life').

Eggs

Eggs have fallen in and out of favour over the years, but current research shows that eggs can be enjoyed regularly, even if you do have high cholesterol.  For an active person, eggs are one of the highest biological value proteins you will find.  The egg white is practically pure protein, but don’t neglect the yolk!  Egg yolks are rich in minerals and important fat-soluble vitamins, which are often lacking in active people who keep to a low-fat way of eating.  If your cholesterol is on the edge you may need to be careful beyond six yolks per week, although you may be able to enjoy more.  Eggs are a tasty and nutritious option if you are active.

Rice milk

You may not have tried rice milk, but it is one of the best fluids to mix with your protein powder after the gym.  Why?  The carbohydrate in rice milk has a high glycemic index, which can aid in in recovery and promote absorption of the amino acids from protein powder post-exercise.  Rice milk does not contain much protein itself, but mixed with a protein supplement it provides an effective stimulant for muscle synthesis.

Herbs (including garlic and chilli)

If you are serious about improving your health, you should be eating herbs. Herbs add flavour to foods and contain negligible kilojoules when used in a mixed dish, but pack a concentrated nutrient punch.

Many fresh herbs have been found to contain vitamin, mineral and antioxidant concentrations many times that of standard vegetables, and using a range of herbs will provide a variety of health (and taste!) benefits.  Common herbs that you can be grown at home include basil (great in salads and with tomato based sauces), parsley (use with omelettes and fish), coriander (terrific in Asian style dishes, especially with chicken and seafood), rosemary (lean lamb and potatoes) and mint (both sweet and savoury dishes). 

Kangaroo

One of the leanest meats around, and packed with iron and zinc, kangaroo will help you meet your protein needs and keep you energised. It is also an economical option if you are watching your budget.  If you haven’t tried it, have a go but be careful not to overcook or the meat will become tough (marinate prior if possible).   Beef is a great choice too for quality protein and minerals.

Oranges

It is widely accepted that oranges and other citrus fruits are good for our immune system due to their Vitamin C content (one orange contains double the recommended daily intake).  But this isn’t the only benefit of eating oranges.  Oranges contain antioxidants (including vitamin C) that can help the body recover from exercise.  Vitamin C also helps the body to absorb iron.  If that’s not convincing enough, oranges are often recommended for people with rheumatoid arthritis due to their anti-inflammatory effect.  The anti-inflammatory potential of oranges may be due to flavonoid antioxidants, vitamin C itself or something else entirely, but this effect may potentially play a role in reducing the risk of a range of chronic diseases that are related to inflammation.

You can learn more about the best and beware foods for different life stages and lifestyles in 'Eat Right For Your Life', available now at bookstores, newsagents and various online retailers.

P.S. If you are a keen gym-goer, it may be useful to consult with an accredited sports dietitian to discuss your food and supplement requirements in more detail, and work with an exercise physiologist or appropriately qualified personal trainer to develop a training program for best results.

Top nutrition tips for travelling athletes

A quick meal or snack that is easy to prepare in your hotel room

A quick meal or snack that is easy to prepare in your hotel room

Travel brings a range of challenges for athletes, and careful planning is required to make any trip a success.  I was recently on holiday, and did a lot of observing of how people eat when they are travelling and thought about what I do on holidays in an attempt to feed myself and my family well.  Then my mind turned to athletes.  Travelling for training or competition can be a particularly daunting prospect for athletes who have specific nutrition preferences and goals.  If you are staying within your local area, or country, it can be a little easier to manage, but even if heading overseas many of the basics remain the same.

Here are my top ten tips for travel nutrition on the road to ensure you are well nourished and prepared for success:  

(1) Do your research

No matter the length of your trip, if you want to eat well while you are away, you need to research and plan ahead.  Questions you need to ask include:  

- How long will I be in transit for and will there be stops along the way?

- Will any food or fluids be provided, or can I buy, or do I need to take my own food with me?

- If staying for a number of nights, where is the closest supermarket?  Big or small?  Opening hours?

- Where can I stay that has cooking facilities and a fridge?

- Local eateries - restaurants/cafes, take-away options, types of foods and costs involved?

- Food safety - do I need to be careful of what I eat and can I drink the tap water?

These questions are just a starting point, you may need to look even further into the specifics of what foods are available, depending on your individual needs.  If you know a bit about where you are staying and where you can buy food then you will save time, money and stress.

(2) BYO

If you have a specific food that you eat regularly, and it is portable, then take it with you.  Your favourite cereal, snack or spread may be hard to find in some locations, or could be extremely expensive.  Particularly for atheltes, if you have a specific routine for before/after training and competition then it may be worth taking those important items to be sure you can keep things as familiar as possible.  If you know you are organised it will put you at ease and allow you to focus on the training or event rather than scrambling to source a pre-event meal on the day.

(3) First stop - supermarket

Your first destination upon arrival should be the supermarket.  If you are travelling by plane, use the time to write a shopping list of the essentials.  Stocking up on arrival saves you time and money, and most importantly means that you can be organised to eat well from the outset.  Breakfasts are easy to self-cater, so too are snacks.  Lunches and dinners can be more of a challenge, depending on your cooking facilities and schedule, but if you plan ahead you can easily make it happen.

(4) Check opening hours

I mentioned this one earlier.  Not all supermarkets are open 24 hours.  Or Friday nights.  Or Sundays.  Check local supermarkets and eating establishments for standard opening hours in that location.  Living in Melbourne, I am spoilt to have shops open pretty much all the time, but not all locations have this luxury.  It was like when I was away recently on holidays and the first Saturday happened to be Anzac Day. There was chaos - people didn't know what to do or where to turn, and some were actually angry, when they realised shops were CLOSED......some ALL day.  Some may have struggled to put food on the table that night.......plan ahead!  Especially if you are arriving in a country town on a Saturday afternoon and you have a major competition on the Sunday night.  Get to the supermarket ASAP or your pre-event meal could be a packet of chips from the service station.

(5) Take containers

You have been to the supermarket and have everything ready to go, only to start putting together your snacks and lunch for your first day with no way to transport them!  I have made this mistake on several occasions, but now I always bring some plastic containers with me to ensure economical and environmentally friendly food storage.  Sure you have to wash them each night, but it takes probably less time than it would to be lining up to purchase snacks and lunch out and about.  It might be worth taking a small plastic chopping board and bowl also for food preparation if you won't have a kitchen.  Take a sturdy drink bottle from home too for re-filling each day.

(6) Eat in, and don't forget your kettle

Eating at home-base is a great way to know exactly what you are eating and there are plenty of quick and easy meals that you can whizz up with minimal ingredients.  Don't try to make things too complicated while travelling, stick to simple and nutritious.  Even if you are staying in the most basic of hotel rooms, you will still usually have a kettle.  Boiled water can be the base for a surprisingly large number of meals.  Cous-cous for example.  Or Hokkien noodles, or rice noodles.  You can easily get your carbohydrate option sorted (just remember you need a bowl to prepare), then you can add some fresh salads, and perhaps some tinned corn or other vegetables.  For protein you could add canned tuna, salmon or legumes, or sliced roast beef from the deli or even roast chicken.  Or you can buy some souvlaki-style meat from the local take-away to add to your meal.  Plus you could add cheese and/or nut/seeds/pestos for extra flavour, texture and nutrition .  The combinations are endless, how about these quick and tasty dishes:

- Cous-cous with rocket, chick peas, capsicum, feta and pepitas

- Asian style salad with rice noodles and sliced roast beef

- Chicken or lamb pieces (take-away), tabouli salad (purchased) and tzatziki with pita bread  

- Hokkien noodles with roast chicken, corn, spinach and pesto 

- Cous-cous with mixed salad, tuna and avocado

(7) Take advantage of convenience foods

Convenience foods are often processed, and therefore lumped into the 'avoid' category.  But the reality is that pretty much all foods are processed to some degree, the key is to look for minimal processing and few additives. 'Convenience' foods such as pre-packaged salad leaves, frozen vegetables in microwavable sachets, canned fish and vegetables, and even individual serves of rice or quinoa that can be easily heated can save time, money and mess.

(7) Are you really hungry?

One of the big problems when travelling is that we are often faced with hours and hours of either waiting around or in transit.  As a result we can get bored, and easily pass the time by eating and drinking for something to do.  Find some other activities to pass the time!  Head off armed with ideas to help avoid eating being the main activity.  Think about whether or not you are really hungry or not.  If you are an athlete and you are travelling over one or two days you may not be doing your regular training and most likely won't need to eat as much as you normally would on a training day.  It's great to take a range of snacks in your bag, but it doesn't mean you need to eat them all in the first hour.  Pace yourself and listen to your body.  Same with fluid, you may not need to drink the same volume as usual, although for plane travel you may need to drink extra to allow for the dehydrating effects of the cabin.

(8) Eating out

Of course when you are travelling there will be times when you want to eat out, or grab a take-away meal.  These days we are lucky and, in Australia at least, it is usually not too hard to find a half-decent option when eating at a restaurant or even choosing take-away.  My biggest tip is to just keep it simple.  Stick to basic proteins like meat, chicken or fish with vegetables or salad and not too many heavy sauces or dressings.  Examples include fish and salad, steak with vegetables, Asian-style soups or a chicken and vegetable stir-fry.  Same with carbohydrates, some athletes need more than others and if you are someone who needs lots then choose pastas or dishes served with rice, noodles or cous-cous....just watch the dressings and sauces.   Steer clear of the fried stuff and watch your portions too, it's easy to over-eat when travelling so tune in to your hunger signals.

(9) Food hygiene

Probably one of the most annoying things that can happen to a travelling athlete is gastro.  It is relatively common to have some alterations in bowel motions when travelling, but if you get food poisoning you will soon know about it, and it can ruin any well-planned preparation.  You have put in the hours over months or even years, so the last thing you want is to be suffering on the big day.  You can never totally eliminate the risk, but you can be smart about your food and fluid choices.  Don't eat from roadside food trucks or carts, don't eat food unless it is piping hot, don't eat foods that are meant to be cold if they haven't been in a fridge and don't drink the water, consume ice, swallow water in the shower or when brushing teeth, or eat salads and unpeeled fruit in areas where you are warned not to drink the water.  These are just a few tips, so again, do your research on t your destination to eat well and eat safely.

(10) Enjoy the local hospitality

We have focused a lot on maintaining a relatively normal routine while travelling, but of course it is important to enjoy the local cuisine, especially if you are travelling to a new or different country to your own.  One of the things I love about travelling is the opportunity to experience different tastes, textures and styles of food.  Food experiences are often our best memories of travel.  But perhaps do your experimenting after your event, just in case!  Try to eat at reputable food establishments, and just because locals eat there doesn't mean it is safe for you....what the locals can tolerate can be very different to what you can!  Plan ahead and enjoy the opportunities and fun that travel brings.

This celebrity chef has always been a true ambassador for fresh, seasonal eating.....

I was flicking through the Coles catalogue today and all of a sudden it dawned on me.  We are surrounded by chefs and celebrities, local and abroad, who claim to be  experts on all things nutrition.  Many of these 'sudden experts' quickly capitalise on their popularity to sell their newfound knowledge via commercial avenues.  There seems to be a lot of negativity, and downright nasty attacks, towards some of these individuals selling their nutrition message, but the thing that dawned on me was the fact that there is one famous chef who has been promoting the virtues of seasonal and fresh food for years.  All this time we could have just been reading the Coles catalogue weekly to help us learn about how to eat and cook.  Or watching repeats of Surfing the Menu.

Yes, most of us have heard of Jamie Oliver and his passion for healthy fresh food.  I think he does a wonderful job spreading his messages - not necessarily telling people what to do, but promoting fresh, wholesome eating and inspiring young people to learn about food and where it comes from.  But I think we sometimes forget that we have our own ambassador in Australia for local, seasonal, sustainable eating.  He doesn't promote himself as a nutrition or health guru, but his subtle messages and actions are just as powerful as those of others around him who sell themselves as health ambassadors.

Image courtesy of Ray Kachatorian

Image courtesy of Ray Kachatorian

Curtis Stone has been promoting the virtues of local, seasonal produce and an active lifestyle for well over ten years.  Back in 2003 he and fellow world-class chef Ben O'Donoghue filmed the food and travel series Surfing the Menu for ABC in Australia.  Most of the food preparation and cooking was done outdoors, relying on locally grown or available produce, with a surf always included at some part of the show.  The program was not advertised as a 'health' program as such, more a showcase of Australia and the wonderful food experiences and lifestyle on offer.

Curtis Stone's values when it comes to food and nutrition are solid and have not changed over time.  The title of his latest book, Good Food, Good Life sums up his simple and sensible approach.  Have a read of the 'About Curtis' page on his website, and particularly the section on 'My Cooking Philosophy'. In Curtis' words: 'When Mother Nature worked out what we should be eating at different times of the year, she did a pretty good job, so listen to her. Food that is in season just tastes better and you really don’t have to do a whole lot to it to make it taste great! It is always less expensive, and chances are it hasn’t been artificially treated or travelled halfway across the world to reach your kitchen'.  Pretty simple really.

Eating well does not have to be complicated and often the most nutritious way to eat is to keep things simple, but not boring!  Curtis Stone's three words to live by - Cook, Create, Celebrate.  This is also the the title of his blog http://www.cookcreatecelebrate.com/ and is a wonderful way to think about nutrition and eating and the enjoyment of food.

Looking at Curtis' website you won't find any mention of sugar-free, low-fat or Paleo.  You will find gluten-free, but many people have to avoid gluten for medical reasons.  Otherwise there is nothing else that alludes to the restriction of any other foods or food groups.  Foods are not categorized, ranked or banished in terms of nutrition, rather all foods and ingredients are embraced and respected for the flavours, textures and experiences they can provide.  Have a look at the recipes on the Curtis Stone website.  Some are in fact sugar-free, low-fat or Paleo but are not labelled as such, and there is not a nutrition table to be found.  I have a book coming out soon that contains about 40 recipes and I too have avoided including nutrition tables.  Some people might not be happy with the lack of nutritional info, but I think it is important to not always base food choices on the numbers.

Curtis Stone believes in seasonal, local, sustainable eating and is obviously aware of nutrition but should be respected for not trying to push, preach or be something or someone that he is not.  He sticks to his beliefs and admits on his website to enjoying the good life as well.  Not all of his recipes would be considered 'healthy', although many are, and this reflects reality and the importance of variety and enjoyment.  If you eat fresh, seasonal, nutritious food a lot of the time, there is room for desserts and sweet foods here and there.  I really don't like the word 'balanced', it makes food and nutrition sound so dull, but having a mix of mostly nutritious foods and 'balancing' it out in combination with richer foods that we love now and then helps to make life fun.  The effects on your body from feeling stressed about your kilojoules or grams of carbohydrate are potentially far more negative than relaxing a little about intake and enjoying foods and flavours without deprivation.

Anyway, my message is, if you are looking for a celebrity chef role-model among the vast array of self proclaimed nutrition experts, look no further than Curtis Stone.  His philosophies are great, he won't suggest you avoid any particular food if you don't have to, and his website has an unexpectedly large number of his recipes available to the public, as well as a range of recipes that he has developed for Coles.  Sure, if you only  eat his desserts then you may be needing an appointment with me in the near future, but if you scan through his recipes you will find most are based on fresh ingredients and are not overly complicated.  Or you may just find a Curtis Stone recipe in a Coles catalogue or store near you.

* After I wrote this post, media coverage was released about comments that Curtis Stone made about the food his children eat, and his thoughts on kids nutrition in general, http://www.dailymail.co.uk/news/article-3052145/My-kid-never-eaten-hot-dog-s-s-Celebrity-chef-Curtis-Stone-makes-clear-s-healthy-food-children.html .  There was much criticism of his comments about restriction of 'junk' foods and how to manage fussy eaters.  The problem was that many people did not read the full article, and just read bits and pieces printed in other articles or social media posts that were taken out of context.  If you read the whole article, it is clear that his approach is to offer your children nutritious options most of the time, but that it's ok to eat 'occasional' foods too eg. parties.  His comments about kids eating healthy food if it is put in front of them regularly were a little misplaced, as it is not that easy and I can guarantee that as a dietitian and mother of two young boys myself.  But I don't think Curtis Stone's overall messages were misplaced at all, keep offering healthy options at home and don't just give them a hot dog instead!  Yes, this involves restriction to a degree but not complete avoidance -  children need adults to provide some guidance and boundaries in all areas of life, and as many dietitians say 'the parents decide what to offer, the child can decide what and how much they eat'.

Disclaimer - I do not have any association with Curtis Stone or Coles supermarkets. However my son's name is Curtis and that may make me unknowingly biased!  Before you ask, no, my son was not named after Curtis Stone!