Snacks - friend or foe?

By Lisa Sherman, Nutritionist, Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com Website: www.wholelifenutrition.net.au

Snacking is often an area that can derail someone’s best laid plans to eat healthier or to lose weight.  We might choose the wrong type of snack (such as a highly processed or packaged option with high added sugar, salt or unhealthy fats), we don’t think about portion size so end up having a snack that is the same size or possibly larger than a main meal, or we might eat the snack too close to our next meal. 

But having a snack isn’t always the wrong choice.  Snacks are a great way to get some extra energy, protein, vegetables, and fruit into your day, and as part of a nutrition strategy to support optimal exercise performance, training and recovery.  The key is selecting the right type of snacks and adopting a few simple tips to ensure snacking fits within your nutrition goals.

·      Opt for snacks that are nutrient dense with a mix of complex carbs, protein and healthy fats.  These types of snacks will help you to feel full and not have you reaching for more.  Some good options are piece of fruit with handful of nuts, yoghurt with nuts and seeds, rice cakes with cottage cheese and sliced tomato, hummus or mashed avocado and raw vegetable sticks, homemade protein balls or a protein shake with berries.

·      Check the time and if you are planning on eating your next main meal (be it lunch or dinner) in the next two hours, forgo the snack and have a glass of water or a herbal tea instead.

·      Watch your portion size – it can be very easy and tempting to eat more than we need with a snack. Examples of good snack portion sizes are one piece of fruit, a small handful of nuts (about 30g or 15-20 nuts, depending on the nut), 2-3 rice cakes, 1-2 tablespoons of hummus or avocado.

·      Practice mindful eating when snacking – prepare your snack (such as cutting up your piece of fruit and putting it on a plate), make it look more appealing and appetising, take the time to enjoy it and don’t snack on the run – this way you are less likely to reach for more.

·      Think about variety for your snacks. A key component to a healthy diet is eating a wide selection of foods from the different food groups and varying your choice of foods day to day.  This applies to our main meals and our snacks and not only provides us with a wide variety of nutrients but also makes meals more appealing and appetising.  Snacking on different vegetables on a regular basis is a great way to up your daily vegetable quota too.

If you do find you need to snack on a packaged or processed item, check the nutrition label on the packet.Look for snacks that have less 10g of added sugar and at least 10g of protein per 100g.Also be mindful of the number of serves in the packet – often there is 2 or more serves, not just a single serve.

Hydration during summer training

By Lisa Sherman, Nutritionist, Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com Website: www.wholelifenutrition.net.au

Watermelon salad - a hydrating meal

A common challenge during summer is training in hotter, humid conditions making us sweat more and increasing our body temperature.  This can lead to dehydration, potentially affecting our performance and mental functioning as blood flow is diverted from our muscles and brain to cooling our skin, especially if we don’t replenish what is lost.

During exercise, we need approximately 600ml – 1litre of water for every hour of training with the amount varying depending on your body size, gender, how much you sweat, the temperature, humidity levels and more.  If you are planning on a long run, it’s a good idea to carry some water with you and sip regularly, chose a route that includes known water stops, or where you can leave a bottle of water safely to come back to during your run.

Water is needed to support your body to function properly making it essential to have adequate hydration at all times, not just during or after training.  For example, our body needs water to metabolise the food we consume for energy and even a mild dehydration can slow down our metabolism – not helpful if you are looking to lose weight or to ensure optimal performance.  An adequate fluid intake is also important for optimal gut health and assists with motility and regularity.  A good indication of your hydration levels is to check your urine colour often – very pale urine indicates over hydration so drink less and a dark yellow colour is more indicative of dehydration so need to increase your fluid intake (keep in mind some vitamin and mineral supplements may change urine colour).

Water, teas and foods all contribute to our fluid levels. Below is a list of some of the delicious and healthy hydrating foods that really help to replenish fluid post exercise. Remember too that some foods and beverages can be dehydrating such as caffeinated beverages like coffee and cola softdrinks, so best to consume in moderation (or not at all in the case of cola softdrinks!)

The best hydrating foods include:

·      Watermelon

·      Cucumber

·      Celery

·      Iceberg lettuce

·      Zucchini

·      Rockmelon and honeydew melon

·      Strawberries

·      Cauliflower

Plus apples, oranges, pears, carrots, pineapple, broccoli (cooked) are great options to include in your meals. Salads and chilled soups are a must during the summer months, and below is one of my favourite hydrating salads – light, refreshing and tasty – works well on its own or as an accompaniment to a BBQ.

RECIPE – WATERMELON, CUCUMBER + FETA SALAD

Serves 2 | Preparation time 10mins

Ingredients:

o   2.5 cups watermelon, chopped into bite size pieces

o   120g feta, crumbled

o   1 cucumber, peeled into ribbons

o   Handful of rocket

o   2 tablespoons of pepitas

o   Dressing – 1.5 tablespoons extra virgin olive oil mixed with 1.5 tablespoons white wine vinegar

Method

o   Combine ingredients in a large bowl, add dressing and toss through salad before serving

Deliciously healthy treats

By Lisa Sherman, Nutritionist

Mobile 0413 580 608

Email:  wholelifenutrition1@gmail.com

Website: www.wholelifenutrition.net.au

If you are like me and sometimes crave something sweet, it’s good to have a few quick and tasty treats available.  Below are some of my go-to recipes that will satisfy that sweet craving and yet are still good for you as they are high in antioxidants and healthy fats.

Foods high in antioxidants such as blueberries, dark chocolate and pecans, provide numerous benefits across most of our body systems. Improved digestive function, immune system support, nervous system function, plus healthy liver and kidney function, and also relieve stress, fatigue and improve sleep quality.

These recipes are all easy to make, are family friendly and can also make a great dessert option if entertaining…just remember to keep an eye on portion size.

RECIPE – BLUEBERRY + COCONUT CHOCOLATE BARK

Serves 6 | Preparation time 15mins | Freezing time 30mins 

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Sea salt, pinch

o   Dried blueberries, 40g roughly chopped

o   Coconut flakes, 2 tablespoons

Method

o   Line a small tray with baking paper and set in the fridge.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, remove from heat and pour onto tray, allow to cool for 2mins.

o   Sprinkle with blueberries and coconut flakes.

o   Place the bark in freezer for 30mins, before breaking up into individual pieces.

RECIPE – CHOCOLATE COATED DATES

Makes 6 | Preparation time 15mins | Fridge time 2 hours

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Medjool dates, 6 pitted

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, using a spoon carefully roll each date in the chocolate and place on tray.

o   Place the dates in the fridge for 2 hours to set.

RECIPE – CHOCOLATE NUT DELIGHT

Serves 4 | Preparation time 15mins | Fridge time 2 hours

Ingredients:

o   Dark chocolate, high-quality, min 70% cocoa, 100g

o   Mixed nuts (almonds, cashews, pecans, hazelnuts, brazil nuts), non-salted, roughly chopped, ½ cup

Method

o   Line a small tray with baking paper.

o   Break the dark chocolate into small pieces.  Melt chocolate in a double boiler or heatproof bowl set over a small saucepan with a few cms of boiling water.

o   Once melted, add the mixed nuts and stir until all coated.  Pour onto tray in an even layer.

o   Place the tray in the fridge for 2 hours to set.

Note:  all prepared items will store in fridge in air-tight container for up to 4 days, or freeze for up to 1 month.