The Timing of Things

Just a few days ago I was looking at data from studies analyzing the glycemic index of foods on athletic performance. I didn’t find any conclusive data on performance enhancement with the consumption of specific glycemic index foods however; I did find a tidbit of information in the data that I think could be very useful in the timing of foods during training and racing. Recently I’ve been curious to know the exact amount of time it takes for glucose to enter our blood stream after food ingestion. The studies I was looking at had individuals consume a high or low glycemic index food three hours prior to starting an intense exercise session. In looking at the blood glucose and insulin levels after food consumption it appears that blood glucose peaks at 15 minutes, which means that insulin is soon to follow. Insulin’s biggest role is to reduce blood glucose by escorting glucose into the cells for use as an energy source. This is great news for our working muscles however; those of us who may be glucose sensitive may experience a subsequent feeling of hypoglycemia (low blood sugar) around the time that insulin is working to move glucose into the cells. This experience of hypoglycemia can cause an individual to feel a bit fatigued or tired; a feeling that may be contrary to the task at hand. My recommendation for food consumption prior to training and racing is to eat a carbohydrate rich meal 2 to 4 hours prior to exercise. If you add protein or fat to your meal, waiting 3 to 4 hours will give your digestive system plenty of time to process the extra nutrients. Because 3 to 4 hours can be a long time in between meals I often suggest a small snack, such as an energy gel, part of a banana or a couple bites of an energy bar just before exercise. This is where the specific timing of foods comes into play. If you need a pre-training or racing snack make sure that you eat it within 10 minutes of exercising. This ensures that your muscles will begin utilizing that blood glucose before it peaks so that you don’t experience a wave of high blood glucose followed by a wave of high insulin and then low blood glucose. When you are exercising your body is readily utilizing the glucose you are taking in so instead of seeing mountains and valleys in our blood glucose levels we see small rolling hills = a steady level of blood glucose. This steady level will continue as long as we continue to consume foods or carbohydrate drinks throughout our exercise session. Exercise under an hour doesn’t usually require extra energy intake, but over an hour you should plan to consume food or drink. Since we now know that it takes about 15 minutes for glucose to enter our blood stream we should take that into consideration when timing our food intakes. For instance in a race situation where you know there is a 5k hill top finish you may want to plan that last energy gel about 15 to 20 minutes away from the climb, so when you hit it you’re fully fueled. Ultimately for exercise over an hour we should be consuming something every 20 to 30 minutes to keep a steady flow of glucose fueling our working muscles. Right now is a great time to test out specific timing of foods while training out on the race courses, because getting the timing right can make all the difference.

Meal for a week

Sweet Potato & Black Bean Chili

From EatingWell: 

 

A rich, dark and flavorful combination of our favorite Southwestern flavors. It also doesn’t hurt that sweet potatoes and black beans both make the cut as superfoods. Serve with some warmed corn tortillas and Orange & Avocado Salad. You can also add any type of ground meat.

 

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2 servings, 2 cups each

 

Active Time: 20 minutes

 

Total Time: 30 minutes 

 

Ingredients

• 2 teaspoons extra-virgin olive oil
• 1 small onion, finely diced
• 1 small sweet potato, peeled and diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon ground chipotle chile, (see Note)
• 1/8 teaspoon salt, or to taste
• 1 1/3 cups water
• 1 15-ounce can black beans, rinsed
• 1 cup canned diced tomatoes
• 2 teaspoons lime juice
• 2 tablespoons chopped fresh cilantro

Preparation

1. Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.

Tips & Notes

• Make Ahead Tip: Add all the ingredients except the cilantro; cover and refrigerate for 2 days. Reheat, stir in the cilantro and add more lime if desired.

• Note: Chipotle peppers are dried, smoked jalapeno peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

Nutrition

Per serving: 374 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 67 g carbohydrates; 14 g protein; 15 g fiber; 699 mg sodium; 603 mg potassium.

 

Nutrition Bonus: Vitamin A (410% daily value), Vitamin C (45% dv), Iron (30% dv), Potassium (17% dv).

 

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Salsa Cornbread

From EatingWell: 

 

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READER’S COMMENT:

 

“I really liked this cornbread! I used skim milk instead of buttermilk, only b/c I didn’t have any, & olive oil instead of butter. I had self-rising corn meal mix so I used 1 c. of that & 1 c. of whole wheat flour.  

 

10 servings

 

Active Time: 35 minutes

 

Total Time: 55 minutes 

 

Ingredients

• 1 cup all-purpose flour
• 1/2 cup whole-wheat flour
• 1/2 cup cornmeal
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 3 large eggs, lightly beaten
• 1/2 cup buttermilk, or equivalent buttermilk powder
• 1 tablespoon butter, melted
• 1 tablespoon honey
• 1/2 cup drained canned corn kernels
• 1 small onion, diced
• 1/2 cup chopped tomato
• 1 clove garlic, minced
• 1 jalapeno pepper, seeded and minced
• 1/2 cup grated Cheddar cheese

Preparation

1. Preheat oven to 425° F. Place a 9-inch cast-iron skillet (or similar ovenproof skillet, see Tip) in the oven to heat.
2. Whisk all-purpose flour, whole-wheat flour, cornmeal, baking powder, salt and pepper in a large mixing bowl.
3. Whisk eggs, buttermilk, butter and honey in a medium bowl. Add the egg mixture to the dry ingredients; mix with a rubber spatula. Stir in corn, onion, tomato, garlic and jalapeno.
4. Remove the skillet from the oven and coat it with cooking spray. Pour in the batter, spreading evenly. Sprinkle cheese over the top. Bake the cornbread until golden brown and a knife inserted into the center comes out clean, 20 to 25 minutes. Serve warm.

Tips & Notes

• Tip: If you do not have an ovenproof skillet of the correct size, use an 8-by-8-inch glass baking dish. Do not preheat the empty baking dish in the oven before filling it.

Nutrition

Per serving: 138 calories; 4 g fat (2 g sat, 1 g mono); 70 mg cholesterol; 20 g carbohydrates; 6 g protein; 1 g fiber; 319 mg sodium; 91 mg potassium.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

US vs. NZ Childhood Nutrition Statistics

For my upcoming thesis project my adviser and I are developing a nutrition component to an already established physical activity program for youth. As I’m sure most of you are aware, in the states there is an unprecedented increase in overweight and obesity in youth, which is now a significant public-health concern. Data from the 2006 NHANES survey shows a 17% prevalence of overweight in youth ages 6 to 11 years, and the 2007 National Youth Risk Behavior Survey a reveals a 13% prevalence in obesity for high school aged children. In North Carolina adolescent obesity rates are currently at 13% with 85% of those children not meeting nutritional recommendations, and 56% not meeting physical activity recommendations. Overweight and obese children are at an increased risk for health problems such as high blood pressure, high cholesterol and type 2 diabetes. These risk factors place adolescents at a greater risk for cardiovascular disease and obesity as they enter adulthood. Although the exact mechanism for the prevalence in obesity is unclear, several environmental factors appear to be significant contributors. These factors include sedentary behavior and excessive energy intakes related to larger portion sizes, consumption of energy dense snack foods, eating meals away from home, and consuming high sugar beverages. The American food industry and food culture has experienced major changes over the last fifty years. The ever-increasing variety of inexpensive energy dense foods that are available in increasingly greater portion sizes is suggested to be one of the driving forces leading to contributing risk factors. To prevent further increases in overweight and obesity rates and to assist in reversing current trends we need to promote physical activity and healthy eating in youth. To do this we need to instill in youth a greater awareness and understanding of nutrition, and the skills to apply that knowledge in a rapidly evolving food culture. Having that knowledge will enable them to choose nutrient dense foods over energy dense foods, recognize and consume appropriate portion sizes and prepare wholesome foods within the home. A new study reports that children who are shown basic nutrition skills are able to identify wholesome foods and actually consume them. Instilling youth with the knowledge and skills they need to make healthier lifestyle choices will allow them to maintain good health, prevent chronic disease; and with increased physical activity maintain a healthy weight as they progress into adulthood.

            As a parent you can instill healthy lifestyle behaviors in your children in a variety of different ways. First promoting physical activity and decreasing their time spent in front of the television or computer. Next get them involved in meal times with the preparation of healthy snacks and meals. Try to eat meals at home as much as possible; and pack foods for meals eaten away from home to prevent the purchase of convenience foods often high in fat, sugar and sodium. Offer a good variety of foods from each of the food groups and try to steer away from making kids finish everything on their plate, which can lead to habits of overeating. Last limit sodas and other high sugar beverages that are high in calories and void of nutrients.     

            As I was doing research on youth in the states I got curious about the nutrition and physical activity status of children in NZ. The most updated information I could find was the 2002 data from the National Children’s Nutrition Survey. The next survey will be published in 2011 so I will be curious to see how things have changed in the last 10 years. The 2002 data was collected on youth ages 5 to 14 years from 172 schools throughout the country. Statistics on Physical activity: 73% of children watching less than 2 hours of TV/videos per day and only 13% of children don’t participate in any physical activity on the weekends.  It is noted that the percentage of TV watching goes up significantly for children ages 11-14 years with about 7% watching 20 or more hours of TV a week.

Overweight and obesity: rates are at 31% overall with Pacific Island children having the highest prevalence at 62%, and NZ European the lowest at 24%. Food patterns: 78% of parents/caregivers report food security, about 80% of children ate breakfast before going to school and 84% brought most of the food they consumed at school from home.

Food choices: Only 2 out of 5 children met the recommended 2+ servings of fruits per day, and 3 out of 5 met the recommended 3+ servings of vegetables per day. Chicken was the most consumed protein source and white bread the most commonly consumed bread.

Nutrients: Iron status was adequate for all children except girls of menstruation age. Iodine status showed a slight deficiency, which can be easily reversed by choosing iodized salt. Selenium was also deficient in older children, which can be reversed by intakes of fish and seafood.

            To assist in improving health status statistics of NZ’s youth we should work to:

1.) Encourage fruit and vegetable consumption by keeping easy to grab fruit and veggies on hand for snacks as well as incorporating them into meals and snacks throughout the day

2.) Incorporate whole grains into their diet by exchanging white breads and other highly processed grains for there whole grain counterparts

3.) Use iodized salts for cooking or flavoring meals

4.) Incorporate high quality protein sources like fish and lamb into their diet

5.) Provide good sources of calcium like milk, yogurt and all types of cheeses

6.) Encourage physical activity

7.) Be Good Role Models by Eating Nutritiously and participating in Physical Activity! Kids are more likely to try something if they see you doing it or you are participating in the activity with them. Make it fun and they will want to do it again and again….

For more info on NZ’s health stats go to www.moh.govt.nz/phi

    

 

 

 

 

Summer Salads

Cucumber & Black-Eyed Pea Salad

From EatingWell:  May/June 2007,

An easy salad to serve with grilled chicken or steak for supper or on a bed of greens for a satisfying lunch. Substitute white beans or chickpeas for the black-eyed peas if you prefer.

6 servings, about 1 cup each

Active Time: 20 minutes

Total Time: 20 minutes 

Ingredients

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons lemon juice
• 2 teaspoons chopped fresh oregano, or 1 teaspoon dried
• Freshly ground pepper to taste
• 4 cups peeled and diced cucumbers
• 1 14-ounce can black-eyed peas, rinsed
• 2/3 cup diced red bell pepper
• 1/2 cup crumbled feta cheese
• 1/4 cup slivered red onion
• 2 tablespoons chopped black olives

Preparation

1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

Nutrition

Per serving: 160 calories; 10 g fat (3 g sat, 6 g mono); 11 mg cholesterol; 12 g carbohydrates; 5 g protein; 3 g fiber; 270 mg sodium; 273 mg potassium.

Nutrition Bonus: Vitamin C (50% daily value), Vitamin A (15% dv).

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Roasted Corn, Black Bean & Mango Salad

From EatingWell:  Summer 2004

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

8 servings, generous 1/2 cup each

Active Time: 45 minutes

Total Time: 45 minutes 

Ingredients

• 2 teaspoons canola oil
• 1 clove garlic, minced
• 1 1/2 cups corn kernels, (from 3 ears)
• 1 large ripe mango, (about 1 pound), peeled and diced
• 1 15-ounce or 19-ounce can black beans, rinsed
• 1/2 cup chopped red onion
• 1/2 cup diced red bell pepper
• 3 tablespoons lime juice
• 1 small canned chipotle pepper in adobo sauce, (see Ingredient Note), drained and chopped
• 1 1/2 tablespoons chopped fresh cilantro
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin and salt.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 8 hours. Serve at room temperature.

• Ingredient Note: Chipotle peppers are smoked jalapenos with a fiery taste that are canned in adobo sauce. Look for them in the Hispanic section of large supermarkets and in specialty stores.

Nutrition

Per serving: 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrates; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Fiber (18% dv).

 

Staying Healthy Through Cold Season

Fall is upon us here in the states and with H1N1 spreading like wildfire throughout campus I thought I’d post a quick blog on keeping healthy through the cold season. Although colds are typical in the winter months they can also present themselves at the height of training season when our bodies are experiencing a lot of physical stress. So no matter what time of year, here are four basic recommendations that will keep you on track.

1.)    Sleep: Get 7 to 8 hours of quality sleep each night. If you don’t sleep well at night afternoon naps can be a great way to catch up on sleep and provide the body with essential rest and relaxation

2.)    Hydration: Drink plenty of fluids including water, 100% fruit juice and electrolyte replacement drinks. This does not include coffee, high sugar beverages and alcohol.

3.)    Sanitation: Wash your hands a few times a day and keep your hands away from your face (mouth, eyes and nose). Hand sanitizer can be used if you are not able to wash your hands on a regular basis.

4.)    Nutrition: Eat a well balanced diet that includes lots of antioxidant rich fruits and vegetables plus fresh garlic. (Garlic has antibacterial properties and homemade hummus with lots of fresh garlic is a great way to get your garlic fix).

Dip In

Roasted Garlic Hummus

From EatingWell:  November/December 1993

This garlicky hummus is the perfect dip for pita crisps. To make the crisps, simply bake triangles of pita bread in a hot oven until they are golden, about 8 minutes.

About 1 2/3 cups

Active Time: 20 minutes

Total Time: 1 hour 

Ingredients

• 1 head garlic
• 1 19-ounce can chickpeas, rinsed, or 2 cups cooked chickpeas
• 2 tablespoons lemon juice
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon tahini, (sesame paste)
• 2 tablespoons water
• 2 tablespoons chopped fresh parsley, plus a sprig for garnish
• Salt, to taste
• Paprika, for garnish

Preparation

1. Preheat oven to 425°F. Remove the loose papery outside skin from the garlic head without separating the cloves. Slice off the top 1/2 inch. Wrap in a small square of foil and roast until the garlic is very soft, about 40 minutes. Unwrap and cool slightly. Separate the cloves and peel.
2. Puree the garlic, chickpeas, lemon juice, soy sauce, tahini and water in a food processor. Add more or less water as necessary to make a fairly firm dip.
3. Transfer to a small serving bowl, stir in parsley and season with salt. Garnish with a sprig of parsley and a sprinkling of paprika.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per 2-tablespoon serving: 47 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 8 g carbohydrates; 2 g protein; 1 g fiber; 121 mg sodium; 74 mg potassium.

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Garlic & White Bean Dip

From EatingWell:  December 2005/January 2006

For this simple-as-can-be dip, rich-tasting poached garlic is pureed with convenient canned beans, a little bit of onion and a dash of lemon juice. Use it as a dip for crudités, a topping for bruschetta or even as a spread for a sandwich.

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READER’S COMMENT:

“Not only is this good and the garlic is good for you, but also the white beans are very healthy. As far as having leftover oil, I keep it in the fridge and use it to sauté or add balsamic for a quick dressing. When buying a large amount…

2 cups

Active Time: 20 minutes

Total Time: 20 minutes 

Ingredients

• 1/2 cup Roasted-Garlic Oil, (recipe follows)
• 1 1/2 cups chopped onion
• 1/2 teaspoon salt
• 1 15-ounce can cannellini beans, rinsed (see Tip)
• 1/2 cup Oil-Poached Garlic Puree, (recipe follows)
• 1 teaspoon lemon juice

Preparation

1. Put oil, onion and salt in a large skillet and cook over medium heat until the onion is softened but not browned, 6 to 9 minutes. Stir in beans and cook until heated through, about 2 minutes. Transfer to a food processor. Add garlic puree and lemon juice and puree until smooth. Serve warm or cold.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the dip for up to 3 days.

• Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

Nutrition

Per 2-tablespoon serving: 123 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 12 g carbohydrates; 3 g protein; 2 g fiber; 139 mg sodium; 173 mg potassium.

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Black Bean Dip

From EatingWell:  November/December 1994,

This lively dip can be made in minutes. Serve with baked tortilla chips.

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READER’S COMMENT:

“This is FABULOUS!!! I tweeked it a bit- by adding fresh salsa instead of jarred. We also enjoy things a bit spicier in my family, so I added a bit of garlic salt and some chopped up jalapenos- delish!! “

About 1 1/2 cups

Active Time: 10 minutes

Total Time: 10 minutes

Ingredients

• 1 19-ounce or 15-ounce can black beans, rinsed
• 1/2 cup prepared salsa, hot or mild
• 2 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro
• 1/4 teaspoon ground cumin
• Salt & freshly ground pepper, to taste

Preparation

1. Combine black beans, salsa, lime juice, cilantro and cumin in a food processor. Process until smooth. Season with salt and pepper.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days.

Nutrition

Per tablespoon: 17 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 3 g carbohydrates; 1 g protein; 1 g fiber; 53 mg sodium; 2 mg potassium.

Do’s and Don’ts on Race Day

Peak Nutrition

The Do’s and Don’ts of Nutrition on Race Day

Pre-Race:      

Do

• Plan out all food and fluids you will need for race day and the timing of when you plan to consume them
• Check the weather and plan your foods accordingly. Ex. Really hot day = more fluids, electrolytes and salty foods
• Eat a carbohydrate rich breakfast
• Eat breakfast 2-4 hours before start time. 3-4 hours before if you add protein and/or fat to your breakfast meal
  • To allow for proper digestion and decrease stomach and intestinal upset
• Eat familiar easily digestible foods for breakfast
• Pack race foods and fluids that you are familiar with (have used in training) and you know work well for you
• Mix electrolyte/sports drinks to recommended concentrations
• (Optional) Eat a small snack 10-15mins before start time. Ex. An energy gel

Don’t

¨       Try any new foods or electrolyte/sports drinks on race day

 

During Race:

Do      

• Eat small amounts continuously throughout the race.
  • Provides you with a constant stream of energy for your working muscles
• Drink from your water bottles continuously through out the race
  • Provides you with essential hydration and electrolyte replacement to prevent symptoms like cramps
• Have a bottle of water and a bottle of electrolyte/sports drink available and alternate drinking from the two bottles
  • This increases the absorption of electrolytes and decreases the chances of overloading the digestive system

 

Don’t

¨       Wait until you are hungry to eat or thirsty to drink because by then it may be too late

 

Post Race:

Do

• Consume a recovery meal or drink within a hour of finishing
  • Recovery meal should be carbohydrate rich with a little added protein

 

Don’t 

¨       Neglect your recovery nutrition

¨       Forget to thank your coach for providing you with the tools, motivation and inspiration to race so strong

 

Meal Balance

Last week I gave you some meal planning tips and this week I thought I would follow it up with some ideas for how to make the most out of each meal whether you’re at home or on the go.

To get the best balance of nutrients at each meal try to incorporate the three following components.

1.) A source of quality protein 2.) A source of fiber 3.) A complex carbohydrate.

Including these three components into the majority of meals will increase the likelihood of a nutritionally adequate diet.

So what are the best sources of quality protein, fiber and complex carbohydrates?

Quality protein sources include all dairy and meat products, plus eggs, nuts, seeds and meat alternatives like soy (tofu). Complex carbohydrates and fiber have a lot of crossover but in general sources of fiber will include fruits, vegetables, beans and seeds along with high fiber cereals, breads and crackers. Complex carbohydrates include whole grain breads (pita, wraps), cereals, crackers, oatmeal, brown rice, quinoa, couscous, whole-wheat pasta, granola, popcorn, potatoes, pumpkin etc…  

With all the options in each category there is room for a lot of variety. Varying foods in each group from week to week is key to getting the most nutrients out of your food. And meals do not necessarily have to be complex in nature to be nutritious. Let’s run through each of the three main meals and I can show you some simple food combinations that provide adequate nutrients whether you are eating at home or running out the door. Of course if you have the time to sit down and eat, especially if it means eating with family members I would highly recommend it. Not only is it beneficial for your digestive system but it also provides essential family bonding time.

Breakfast: The most important meal of the day! Sports dietitians always recommend ‘front-loading’; a term which refers to consuming a hearty breakfast and then following it up by consuming meals and snacks throughout the day. Front-loading provides individuals with greater energy throughout the day as well as increased focus and attention to work and daily tasks. Other benefits include better overall body composition, increased hydration throughout the day, more energy for training sessions during the day, better recovery after workouts and even an immune system boost. 

If you have the right ingredients on hand a hearty breakfast can take 10 minutes or less. Some of these ingredients may include; yogurt, milk, juice, whole-grain toast, granola/muesli, eggs, fresh or dried fruit and nut butter or cream cheese.

 At home Breakfast ideas:

Oatmeal with fresh or dried fruit and nuts and a glass of milk

Yogurt with muesli/granola and fruit salad

Toast with eggs and juice or milk

Omelet with vegetables, cheese and juice or milk on the side

Cream of wheat with juice or milk

Pancakes or waffles with fresh fruit and a glass of milk

Toast with nut butter or cream cheese or avocado and honey or your favorite spread and some fruit salad on the side

Breakfast on the go:

Yogurt with bag of granola/muesli that can be added and a piece of fresh fruit

Toast with nut butter or cream cheese, a piece of fresh fruit and a container of juice or milk

Fruit smoothie made with yogurt, fresh fruit or juice and protein powder (or silken tofu)

Granola/muesli bar, trail mix, fresh fruit and container of milk

Toast with avocado and honey or vegemite, fresh fruit and container of milk

Egg and cheese on English muffin and a piece of fresh fruit or container of juice

Breakfast on the go ideas are also great for before morning training sessions with consumption of another meal post workout. 

*Many individuals don’t consume breakfast because they don’t have a morning appetite however, if breakfast is consumed each morning the body will adapt to having a morning fuel source and you will soon begin to feel hungry upon waking up. To get your body used to eating in the morning start with liquids (milk or juice) and then add in soft foods like oatmeal and yogurt before moving to a full breakfast of toast, fruit, eggs etc…

Lunch: Lunch provides you with a good break in the middle of the day to refuel. If you have time to prepare food in the morning you are most likely going to get the healthiest option and save yourself money.

Homemade lunches may include:

Sandwiches: Any combination of the following: whole-grain bread or wraps filled with meat or meat alternative (tuna, hummus, cooked meat (chicken, turkey, lamb etc…), cheese, vegetables (tomato, carrots, peppers, lettuce, cucumber, avocado etc…)

Leftovers are also great for lunches along with meals that can be made ahead of time like pasta, couscous/quinoa or potato salads, soup or chili and bean salads. If you need a grab and go lunch foods like yogurt, cottage cheese, hummus and cheese with crackers, pita bread and/or vegetables, canned soup, nut butter and honey or cream cheese and veggie sandwiches, fruit salads and granola or trail mix can be easily combine to create a full nutrient meal.       

Lunch out on the town: Think about purchasing a meal that includes the three components I mentioned above. Try to choose foods that are not fried or contain lots of extra added condiments. If the meal menu lists dressings and/or sauces ask for them on the side. This way you can dictate how much gets added to the meal.    

Dinner: Dinner is the one meal of the day that is most likely eaten sitting down and hopefully relaxing. Dinner is a great time to incorporate foods that might have been missed throughout the day, like vegetables for instance. Keeping pre-made salads in the refrigerator is always helpful, especially if you usually arrive home very hungry. Snacking on salad while you are making dinner is a good way to get in those extra vegetables without totally ruining your appetite. Or salad could be used as a starter while dinner is cooking. Remember that salads don’t have to be bland. Adding ingredients like olives, feta cheese, roasted red peppers, walnuts, almonds, dried cranberries, apple or pear etc… can really enhance the flavor and decrease the need for dressings.

The list of dinner foods are endless but here is a small sample.   

Finger foods: Tacos, burritos, grilled sandwiches, nachos, corn on the cob, kebabs and pizza

Warm meals: soups, stews, chili, lasagna, casseroles, rice dishes (risotto, pilaf, beans & rice), roasted vegetables, stir-fry

Cold meals: vegetable, pasta, couscous, potato salads

Snacks: I can’t forget this very important category. Snacking can be a great way to keep blood sugar levels more constant throughout the day as well as help to bridge the gap from breakfast to lunch and lunch to dinner. Snacks can be very simple or a bit more complex depending on your hunger and activity level.

Simple snacks: piece of fruit, hard boiled egg, popcorn, crackers, yogurt, muffin or muesli bar.

Complex snacks: crackers with cheese, cream cheese, nut butter or hummus, apples with nut butter or cheese, yogurt with muesli, fruit salad, fruit smoothie, cottage cheese with fruit and veggies with hummus dip.

So keep balance and variety in the back of your mind as you’re choosing or creating your meals this coming week. Train hard and eat well!

 

Crockpot Cooking

Squash, Chickpea & Red Lentil Stew

From EatingWell:  February/March 2006

 

Modeled on North African stews, this aromatic vegetarian main course can be served over brown rice or steamed spinach.

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READER’S COMMENT:“I’ve made this twice so far, and I’ve gotten great reviews. I’m kind of cheap, so I didn’t use saffron. I added a bit of chili powder instead for a little heat and more flavor, and I’m always generous with other spices, in this case cumin…  

8 servings

 

Active Time: 30 minutes

 

Total Time: 8 hours (including the 1-hour quick-soak for chickpeas)

Ingredients

• 3/4 cup dried chickpeas
• 2 1/2 pounds kabocha squash, (see Note) or butternut squash, peeled, seeded and cut into 1-inch cubes
• 2 large carrots, peeled and cut into 1/2-inch pieces
• 1 large onion, chopped
• 1 cup red lentils
• 4 cups vegetable broth
• 2 tablespoons tomato paste
• 1 tablespoon minced peeled fresh ginger
• 1 1/2 teaspoons ground cumin
• 1 teaspoon salt
• 1/4 teaspoon saffron, (see Note)
• 1/4 teaspoon freshly ground pepper
• 1/4 cup lime juice
• 1/2 cup chopped roasted unsalted peanuts
• 1/4 cup packed fresh cilantro leaves, chopped

Preparation

1. Soak chickpeas in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.) Drain when ready to use.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, saffron and pepper in a 6-quart slow cooker.
3. Put on the lid and cook on low until the chickpeas are tender and the lentils have begun to break down, 5 to 6 1/2 hours.
4. Stir in lime juice. Serve sprinkled with peanuts and cilantro.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.

• Notes: Kabocha is a squash with a green-streaked rind and tender, sweet orange flesh. An average kabocha weighs two to three pounds.
• Considered the world’s most expensive spice, saffron contributes a pungent flavor and intense yellow color. It is sold in threads and powdered form.

Nutrition

Per serving: 294 calories; 7 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 48 g carbohydrates; 14 g protein; 11 g fiber; 578 mg sodium; 1029 mg potassium. 

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (50% dv), Folate (30% dv), Potassium (27% dv). _________________________________________________________________________________________________________________________

 

Irish Lamb Stew

From EatingWell:  February/March 2006

 

Lamb stew is Irish penicillin: a rich stew full of potatoes, leeks and carrots that’ll cure whatever ails you. In traditional fashion, nothing here is browned first, just all stewed together. To keep it healthy make sure to trim the lamb of any visible fat before you cook it. 

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8 servings, generous 1 cup each

 

Active Time: 30 minutes

 

 Total Time: 8 1/2 hours 

Ingredients

• 2 pounds boneless leg of lamb, trimmed and cut into 1-inch pieces
• 1 3/4 pounds white potatoes, peeled and cut into 1-inch pieces
• 3 large leeks, white part only, halved, washed (see Tip) and thinly sliced
• 3 large carrots, peeled and cut into 1-inch pieces
• 3 stalks celery, thinly sliced
• 1 14-ounce can reduced-sodium chicken broth
• 2 teaspoons chopped fresh thyme
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• 1/4 cup packed fresh parsley leaves, chopped

Preparation

1. Combine lamb, potatoes, leeks, carrots, celery, broth, thyme, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the lamb is fork-tender, about 8 hours. Stir in parsley before serving.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 1 month. | Equipment: 6-quart slow cooker

• Tip: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.

Nutrition

Per serving: 266 calories; 7 g fat (2 g sat, 3 g mono); 65 mg cholesterol; 27 g carbohydrates; 23 g protein; 4 g fiber; 427 mg sodium; 803 mg potassium. 

Nutrition Bonus: Vitamin A (139% daily value), Vitamin C (26% dv), Potassium (23% dv), Folate & Iron (15% dv).

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Meal Planning

Since Motatapu two years ago I’ve been providing meal ideas through power point presentations and weekly blog updates, but I realize that not all of us are proficient in the kitchen or have time to cook on a regular basis. Even with little cooking skill or the time and energy to prepare meals eating nutritious and delicious foods can be done with just a bit of meal planning. Although meal planning sounds like an arduous process with a little forethought and a few helpful hints it can be a painless and possibly fun process for those of you who like a bit of creative challenge.

Next time you are headed out to go food shopping or cook your next meal, consider the following helpful hints.

1.)  Plan ahead. Instead of cooking just enough for the evening meal, prepare a bit more so that leftovers can be used for lunches the following day. Example: Extra chicken cooked on the grilled can be cut up and put into garden or pasta salads or sandwich wraps. Extra rice and pasta can be incorporated into pasta or bean salads, soups or casseroles.   

2.) Pre-cooking. If you know you might not have time to sit down to a good lunch or dinner in the days ahead; preparing meals ahead of time can be a time efficient and affordable solution. For instance creating a stir-fry of vegetables including onions, peppers, beans, corn and chicken or tofu can be a perfect sandwich wrap filler. Pack a container of filler and some whole-grain wraps and you’ve got a hearty lunch. Other meals such as soup, chili, lasagna and casseroles etc… are also perfect foods that last a long time in the refrigerator and are easily packed for on the go meals. The great thing about preparing food in bulk is that anything that doesn’t get eaten in the first few days can be frozen for future use.

3.) Increasing fiber and nutrients. If you’re not one of those people that cooks often or visit the supermarket regularly canned or frozen fruits and vegetables can be a good way to increase your fruit and vegetable intake without having them go bad before they get used up. Canned and frozen vegetables are quick to add to any dish and are perfect for increasing nutritional content. When choosing canned fruits pick fruits packed in their own juices.

4.) Decreasing the extras. A nutritious salad, sandwich or wrap can easily be down graded by the addition of high-fat, high calorie dressings such as mayonnaise, salad dressings and gourmet sauces. Instead of adding extras to your meals try incorporating more flavorful ingredients such as olives, roasted red pepper, capers, reduced fat feta cheese, beans, chutney, dried fruit and seeds. These ingredients can increase the flavor and nutrient content of the meal without adding unnecessary saturated fats and sugars.

5.) Crockpot cooking. Investing in a Crockpot can be one of the easiest ways to cook a variety of hearty meals with very little effort. You basically throw a bunch of ingredients in the pot and set the temperature to low before heading out the door; and when you arrive home in the evening you have a hot nutritious stew waiting for you. It’s just that simple and if you’re not sure borrow one from a neighbor and try it out. With Crockpot cooking you almost always have leftovers, which are perfect for lunches and dinners the following days.

6.) Create a shopping list. Having a plan of what you’re going to cook for the next few days or week is useful in several ways. First it saves you money by only buying exactly what you need. Second it makes sure that all the food gets eaten and none of it goes to waste or goes bad. Third it makes for a quicker trip to the grocery store; and lastly it works as an incentive to cook a healthy meal since you just purchased and now have all the ingredients to make your dish.

If you are still feeling a bit overwhelmed about the whole meal planning process; begin by think about a typical day of eating. Now ask yourself of the three main meals of the day which one is most often the least nutritious? With that meal time in mind now write down some realistic ways you can work to increase the nutritional value of that meal time. Post that list on your refrigerator and make a conscious effort in the coming week to implement one or more of those changes. At the end of the week make a note of what worked for you and what didn’t and then used the changes that worked to continue your journey towards healthier meals.