BONUS...it's easy to mix up and take with you for a lunch on the run.
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| recipe from http://www.calorieking.com.au/ | |
Wednesday 28 September 2011
Tuna, Chickpea and Roast Tomato Salad
At Coffs Coast Health Club we have been talking a lot lately about obtaining more energy to get you through your days. We have found this delicious recipe and it will get you from lunch to your late afternoon appointments; supplying you with a good source of protein from the tuna & chickpeas without laying the fat on.
BONUS...it's easy to mix up and take with you for a lunch on the run.
BONUS...it's easy to mix up and take with you for a lunch on the run.
Saturday 24 September 2011
Treat Treats as Treats
Treat treats as treats - and other smart rules to eat by
In the movie The Hurt Locker, there's no shortage of tense, nerve shredding scenes involving bomb disposal in hot dusty streetscapes, but the image from the movie that really sticks in my head is a long way from Iraq. It's in the climate-controlled aisle of an American supermarket where the camera pans along shelves of breakfast cereal that seem to stretch for ever. I thought of this as I read Rule 36 of Food Rules, the new book by US writer Michael Pollan: 'don't eat breakfast cereals that change the colour of your milk'. Even if you've never read Pollan's best sellers, The Omnivore's Dilemma and In Defence of Food , you'll recognise his memorable one liners: 'eat food, not too much, mostly plants' and 'don't eat anything your grandmother wouldn't recognise as food'.
If anyone deserves a prize for making us stop and think about how far modern food has drifted from the diet humans were designed to eat, it's Pollan. And in Food Rules he distils the wisdom of the earlier books into a road map to help readers navigate an increasingly complex food supply. His bottom line: that populations eating a typical western diet - lots of processed food, and meat, lots of added sugars and fat and lots of refined grains end up with higher rates of obesity, heart disease and cancer than those eating more traditional, less industrialised foods. "What an extraordinary achievement for a civilisation: to have developed the one diet that reliably makes its people sick," he says.
Here's some of Pollan's rules.
Treat treats as treats.
There's nothing wrong with special occasion foods, Pollan says - as long as every day isn't a special occasion. But outsourcing our food preparation to the food industry has made formerly expensive or time consuming foods - from French fries to pastries and ice cream - easy and accessible. The fact that these foods take time to make from scratch is no longer the barrier to eating them often than it used to be. Pollan's advice - make these foods yourself and eat them less - or limit the ready-made stuff to weekends or special occasions. Or use the "S' policy - "no snacks, no seconds, no sweets - except on days that begin with the letter S".
Eat only food that will eventually rot
The more processed a food is, the longer the shelf life, and the less nutritious is typically is, he says.
Eat animals that have themselves eaten well.
The diet of the animals we eat influences the nutritional quality of the food we get from them, Pollan writes."We feed animals a high energy diet of grain to make them grow quickly, even in the case of ruminants that have evolved to eat grass. But even food animals that can tolerate grains are much healthier when they have access to green plants - and so, it turns out, are their meat and eggs. The food from these animals will contain much healthier types of fat (more omega-3s, less omega-6s) as well as appreciably high levels of vitamins and antioxidants."
Don't get your fuel from the same place your car does.
"Except perhaps for the milk and water, it's all high processed imperishable snack foods and extravagantly sweetened drinks..."
Avoid food products containing ingredients that no ordinary human would keep in the pantry
Chemicals added to food are designed to extend their shelf life or get you to eat more, he says. "Whether or not any of these additives pose a proven hazard to your health, many of them haven't been eaten by humans for very long, so they are best avoided."
Eat when you are hungry, not when you are bored.
Try to be aware of why you're eating and ask yourself if you're really hungry - before you eat and then again along the way. (One old wives 'test: if you're not hungry enough to eat an apple, then you're not hungry). Food is a costly anti-depressant."
Food Rules. An Eater's Manual is published by Penguin, rrp $16.95.
by Paula Goodyer
Thursday 22 September 2011
Breakfast on the Run
The five-star no-cook breakfast, in my opinion, is natural muesli (no added sugar) with fresh fruit and low-fat natural yoghurt. It's a meal that has it all; fibre and low-GI carbohydrates from the whole grains; low-fat protein from the yoghurt; good fats from nuts and seeds; and antioxidants from the fruit. Yet while it may be quick to prepare, the whole grains make it a meal that takes time to eat, so if you are pushed for time you might be better packing your breakfast in an airtight container to enjoy once you get to work.
To tide you over before then, you could buy a small fresh juice, made from carrot, celery, ginger, beetroot and apple, en route to the office. While low in fibre, it will give you a quick energy boost, kick start the metabolism and provide some antioxidants to protect your system.
Good options | Bad options |
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A low-fat berry smoothie will give you calcium, protein, antioxidants and keep you feeling full for most of the morning. This breakfast does not have much fibre so if you make this your choice be sure to increase your fibre intake with plenty of vegetables, high fibre cereals, legumes and nuts later in the day.
A couple of slices of good quality low-GI grain bread, toasted, with sliced avocado and tomato or tahini and tomato is another good quick start. The choice of bread is critical to how long you'll be satisfied throughout the morning. Fluffy white Turkish toast may taste delicious but will not keep you feeling as full as a bread with added whole grains. Your choice of topping also makes a huge difference to the overall health value and sustainability — jam and vegemite may be the quickest options but neither offer much in the way of nutrients. Tahini made from ground sesame seeds is a great fat, with a low GI that's also rich in fibre and calcium. Topped with a vine ripened tomato, rich in the powerful antioxidant lycopene, you will be enjoying a breakfast that is contributing to your overall good health as well as filling you up for the morning.
Muesli bars are not the same as muesli — they're glued together with the sugar glucose. And muffins, even those marketed as low fat or 'nothing naughty', are really nothing better than very large single serve cakes.
Finally, don't be sucked into buying any of the packaged products specifically marketed to busy people with no time for breakfast — most are full of added sugar and other suspect additives your body does not need.
Sunday 18 September 2011
Should I Carbo Load Before the Marathon?
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| Some of our Runners! |
Well we know that a lot of folk from the club like to run and with the Coffs Harbour Half Marathon coming up on September 25th & the Woolgoolga Fun Run on October 8th this might be a question on your mind "should I consume lots of carbohydrates before a marathon?". We hope the following information gives you some insight.
Oh, and good luck on your next marathon.
Question: Should I Carbo Load Before the Marathon?
Is carbo loading just a myth? Will eating more carbohydrates the day before the marathon help my endurance?
Answer: The expert physician panel at the 2005 Marathon Directors College said carbohydrate loading has been dropped by most serious marathoners. You should eat a normal diet with 60-70% carbohydrates the week before the marathon, but do not increase your total calories.
The Old Carbo-Loading Theory
The older regimen had endurance athletes go on a low carb diet for 3 days, followed by a 70% carb diet for 3 days. This supposedly increased the glycogen in the muscles. However, it was found that eating a moderate 50% carb diet followed by 3 days of a 70% carb diet increased the glycogen just as much. And simply staying on a 50% carb diet all week still increased the glycogen, although not as much. There was no performance difference between any of these groups.Dangers of the Carbo-Loading Pasta Party
The worst thing you can do for your marathon comfort is to load up huge plates of pasta and salad and high-fat salad dressing the night before the marathon. As one expert commented, "Constipation is unknown among marathon participants." You don't want the extra weight in your digestive tract the next morning. You don't want any roughage, such as from the salad. You don't want the extra weight, period. If you have been eating a balanced diet the week before the marathon, you have already loaded your muscles with glycogen.How to Eat the Week Before the Marathon
As you taper your activity in the week before the marathon, you should eat a balanced diet with 60-70% carbohydrates and not overeat or undereat. If you have been on a weight loss diet, increase your calories to match your basal metabolic rate. For women, this will be 1800-2000 calories per day.Two Days Before the Marathon
If you want a traditional pasta party, the time to do it is 2 nights before the marathon. Do not overeat. Reduce caffeine and alcohol consumption. Drink plenty of water. A giant bowl of pasta and a huge salad with lots of roughage are not recommended - you need moderation.One Day Before the Marathon
Eliminate any high fiber foods and foods that cause gas, such as beans, broccoli, bran cereals, etc. If you are lactose intolerant, eliminate milk products. If spicy foods speed up your gut, eliminate them. Stick with low-residue foods and eat only enough to satisfy your basal metabolism. Eliminate alcohol and reduce caffeine to the bare minimum.Morning of the Marathon
Many marathoners can't eat anything before the starting gun. Whatever you choose for breakfast should be bland and high in carbohydrates and easy to digest. If you must have some coffee, have as little as possible. Drink a large glass of water 1-2 hours before the start and have nothing more to drink until the starting gun. That starts you off well-hydrated but gives you enough time to eliminate any extra.By Wendy Bumgardner
Wendy Bumgardner is a certified marathon coach (RRCA). She is an avid walker who keeps abreast of the latest research and information on walking for weight loss, fitness and sport.Thursday 15 September 2011
A ridiculously yummy (and super healthy) treat!
This week, we have a fabulous recipe for Dairy-Free Ice Cream from the lovely Lee Holmes at Supercharged Food.
Not only is this recipe dairy-free (heaven for a dairy intolerant like me), it’s also sweetened with stevia – a natural sweetener that has a positive impact on blood sugar levels and insulin sensitivity. On top of this, no sugar means no feeding the nasty bacteria in your gut (which in turn means no bloating)! Yes please.
Ingredients
• 2 cups cold almond milk
• 2 teaspoons gelatin
• 2 egg yolks
• 1 x 400 ml tin coconut milk
• 1 cup cashew nuts
• 1/2 cup coconut flakes
• 1/3 teaspoon liquid stevia
• 2 teaspoons vanilla extract
Preparation
1. Pour the almond milk into a small saucepan and sprinkle the gelatin over the surface.
2. Leave for a few minutes while the gelatin softens.
3. Put the saucepan over a low heat and stir the mixture until the milk has heated and the gelatin dissolved.
4. Remove from the heat and place the saucepan in a sink of iced water so that the milk can cool to room temperature.
5. Put the egg yolks in a blender and process until light and frothy.
6. Add the coconut milk, coconut flakes, stevia, vanilla and a pinch of sea salt and process until well combined.
7. Add the gelatin milk and blend for a few more seconds.
8. Pour mixture into an ice cream container and put in the freezer.
9. After an hour mix it up with a stick blender or fork and then return it to the freezer for another hour. Do this one more time, as it breaks up the ice crystals which cause the ice cream to be more icy than creamy.
10. The ice cream will be quite hard when it comes out of the freezer so place it onto the counter for 10 minutes before serving.
For more gluten, wheat, dairy, yeast and sugar-free recipes visit: www.superchargedfood.com
Not only is this recipe dairy-free (heaven for a dairy intolerant like me), it’s also sweetened with stevia – a natural sweetener that has a positive impact on blood sugar levels and insulin sensitivity. On top of this, no sugar means no feeding the nasty bacteria in your gut (which in turn means no bloating)! Yes please.
Ingredients
• 2 cups cold almond milk
• 2 teaspoons gelatin
• 2 egg yolks
• 1 x 400 ml tin coconut milk
• 1 cup cashew nuts
• 1/2 cup coconut flakes
• 1/3 teaspoon liquid stevia
• 2 teaspoons vanilla extract
Preparation
1. Pour the almond milk into a small saucepan and sprinkle the gelatin over the surface.
2. Leave for a few minutes while the gelatin softens.
3. Put the saucepan over a low heat and stir the mixture until the milk has heated and the gelatin dissolved.
4. Remove from the heat and place the saucepan in a sink of iced water so that the milk can cool to room temperature.
5. Put the egg yolks in a blender and process until light and frothy.
6. Add the coconut milk, coconut flakes, stevia, vanilla and a pinch of sea salt and process until well combined.
7. Add the gelatin milk and blend for a few more seconds.
8. Pour mixture into an ice cream container and put in the freezer.
9. After an hour mix it up with a stick blender or fork and then return it to the freezer for another hour. Do this one more time, as it breaks up the ice crystals which cause the ice cream to be more icy than creamy.
10. The ice cream will be quite hard when it comes out of the freezer so place it onto the counter for 10 minutes before serving.
For more gluten, wheat, dairy, yeast and sugar-free recipes visit: www.superchargedfood.com
Tuesday 13 September 2011
Get Real with Sugar
Photo: Marcelo Wain / Istock
EAT SUGAR, YES WE MEAN IT
Of course, we’re not suggesting you up your sugar intake. But for the sweet things you must have, try going with the real stuff instead of artificial sweeteners or sugar substitutes.
Sugar substitutes are chemicals that offer a sweet kick with fewer calories. Those chemicals have been linked with cancer in laboratory animals, and though that claim has been debated over the past few years, surely you’d be better off without the risk in your diet.
If the calories in real sugar are what bother you, try eliminating one artificially sweetened item from your regimen, such as diet soda, each day or week (depending on your habit), instead of switching to nondiet. And relax — one teaspoon of sugar has just 15 calories. So go ahead, pour a packet into your cup of coffee, and take a few additional steps to burn it off.
One greener sugar option is turbinado or raw sugar, which is made from evaporated sugar cane juice. Raw sugar does not require the use of bone char, which is used to whiten some refined sugars. (Though raw sugar is brown in color, it is not the same as brown sugar, which is often just refined white sugar coated in molasses.)
There are also a few natural sweeteners on the market. Stevia is a noncaloric sweetener made from an herb originally grown in South America. While the FDA has approved stevia only as a dietary supplement, U.S. fans use it to sweeten their coffee and tea, and generally as a substitute for sugar. It has been used as a sweetener in other countries for years. Agave nectar is a natural sweetener derived from the agave plant, found mostly in Mexico (yes the same one used to make tequila!).
By Annie Bell Muzaurieta
Friday 9 September 2011
10 Minute Balance Workout
Stability becomes more and more challenging as you get older, so consider these balance-enhancing moves your personal fountain of youth.
1. TREE POSE
Standing tall and strong, shift your weight to your left leg. Place the sole of your right foot onto your left inner thigh and bring your palms together at your chest. Hold 30 to 60 seconds, while focusing on breathing slowly and evenly. Switch legs. Repeat twice on each side.PERFECT YOUR FORM: Press your weight into the floor, using the whole base of your foot, and avoid locking your knee. Be careful not to press the raised foot into the knee of your standing leg.
DIAL IT DOWN: If your foot won’t stay on your inner thigh, place it on the side of your calf instead.
AMP IT UP: Keeping your hands together, reach your arms overhead and close your eyes.
2. FORWARD KICKS
Stand tall. Raise your fists to eye level and shift your weight to your right leg. Bend and lift your left knee. Straighten your leg and kick. Return to starting position and do 15 reps, then switch legs.DIAL IT DOWN: Instead of the full kick, do a knee lift.
AMP IT UP: After each forward kick, plant your foot and do a back kick with your other leg.
3. SINGLE-LEG DEAD LIFT WITH BENT-OVER ROW
Holding dumbbells, stand with your weight on your left leg. Slowly lean forward and extend your right leg behind you until your body is parallel to the floor. Extend your arms toward the floor (palms facing in), then bend your elbows as you pull the weights in toward your chest. Pause at the top, then lower arms back down and return to starting position. Do 15 reps, then switch legs.
PERFECT YOUR FORM: Squeeze your shoulder blades together at the top of each row. DIAL IT DOWN: Work one arm at a time and place one hand on a wall or chair for extra support.
AMP IT UP: Use heavier weights.
4. LUNGE TWIST
Start with feet hip-width apart and fists at eye level. Step forward with one leg, bending both knees until your front leg is 90 degrees, and thigh is parallel to the ground. Twist torso to one side. Step back to standing. Repeat, stepping forward with other leg and twisting in other direction. Do 15 reps per side.
PERFECT YOUR FORM: Keep your shoulders back and hold your head high.DIAL IT DOWN: Skip the twist.
AMP IT UP: Instead of staying in one spot, do walking lunges.
Remember we have a wealth of knowledge so if you need any advice or help just ask next time your in the club.
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