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Hot Potato, Hot Potato

March 27, 2023/in Recipe/by Julie Meek

Did you know that there is a world wide potato shortage going on? Before you start to panic, the shortage is specifically related to the processed potato chip variety. Phew!

But wait. This means that frozen potato chips aka oven fries are off the menu. It also means that fish and chip shops everywhere, are operating with restrictions on the amount of chips that can be ordered and some not allowing solo chip orders, without other items in the order. The trusty $3 worth of chips is well and truly over. I do have some secret intel into this, as 3rd child is currently working at a fish and chip shop. Alternatively, if you would prefer the scientific facts, they can be found here.

Thank goodness that chips are not the only way to enjoy the humble potato. The media has painted this tasty vegetable as the devil incarnate for years but it is simply not true. In the nutrition world, it is a serious nutrition powerhouse in so many ways.

Potato Nutrition Goodness

Despite myths to the contrary, our human bodies need carbohydrate for energy and our very essential brain can’t function without it. Carbohydrates with lots of fibre are vital for good gut health too. Roasting potato, cooling it the fridge and then eating it cold in a salad (or however you like) the next day, gives you a boost of resistant starch, essential fuel for the healthy bacteria in our gut. This resistant starch is just the best and can be found in foods that might already be in your pantry.

Potatoes are also virtually fat free and a handy source of Vitamin C, folate and B vitamins too.

You may have heard that white potato is BAD for you and instead, you should be eating sweet potato. First of all, there is no such such thing as a BAD food, all food is just food. Secondly, while sweet potato is very healthy choice, so is the white variety . For all the facts, WA Potatoes is most definitely the go to.

I have some favourite ways to cook these little goodies and here they are!

Baked Sweet Potato
Ingredients
1 whole sweet potato (size depending on the number you are feeding)
40g feta cheese
Method
1. Give your sweet potato a good scrub with water and trim off any bits that are grubby (you know THOSE bits on the potato).
2. Place your sweet potato baby into a moderate oven (180 C) and bake until a fork easily goes through the skin. You will also notice that the natural sugars in the sweet potato have started to ooze from the skin and caramelise – yum!
3. To serve, cut carefully down the centre of the potato lengthways and crumble feta on top.

French Onion Potatoes
Ingredients
5-6 medium white potatoes (choose your favourite variety) or 1 small bag of baby potatoes
2 tablespoons olive oil
2 tablespoons salt reduced French Onion dry soup mix
Method
1. Pre-heat oven to (180C).
2. Wash and dry potatoes. If using medium potatoes, cut each potato into 3cm pieces and place into a bowl. If using baby potatoes, leave them whole or cut them in half.
3. Drizzle the oil and French Onion soup mix over the potatoes and mix until the potatoes are well covered.
4. Place potatoes onto a lined baking tray and bake in the oven for approximately 45 minutes. Alternatively, you can also cook the potatoes in an air-fryer for approximately 25 minutes.

By the way, if you are still wanting a crispy chip, cut your favourite potato variety into long thick (or thinner) wedges, brush with a little oil, season as you like and bake in a moderate oven or air-fryer. For a little entertainment while you are prepping, just think of the Wiggles………

Run Case Study 101 – What I Learnt From Falling Over

October 7, 2020/4 Comments/in The Weekly Buzz/by Julie Meek

This time last week I set out on a run. A short while later I was lying on the ground in a little ball, trying to work out how I got there.

Lets go back a few steps. If only I could.

I am an early riser and my alarm starts buzzing at around 5am. To be honest, I am not leaping out of bed every morning with enthusiasm but I do recognise that if I don’t get up, I don’t exercise. If I don’t exercise I get mad. Lets just say I am not my best version of myself without exercising. Ask anyone in my house and I have no doubt they will gladly tell you.

I am also not a great sleeper. I’ve struggled with this for years and sleep for me is an ongoing project that continually does not pass the mark. More on that later.

My running buddy Karin and I work well together because we rarely cancel on each other and we run at the same pace. This pace varies wildly depending on the day, the week, the pitch blackness of the morning, whether we have worn the right socks, clothes and the presence of any injuries but hey, we are out there.

It’s a shame that the smarter part of my brain does not process a lot of information at this time of the morning. However, on the other side of the coin, the lack of processing and critical thinking at 5am does allow one to be on autopilot and get out there before the reality is registered.

So with all that in mind, there we were setting out for our usual Tuesday morning run last week.

Mix The Run Up They Said

Karin and I are creatures of habit and pretty much run the same route twice a week. This route is along the coast and because it is just so gorgeous, we find it hard to tear ourselves away from it. We always run in a northerly direction because we agree that section is much nicer than going south. Even as I write this, I know this makes no sense at 5.30am in the morning, when it is pitch black for half the year and there is nothing to be seen. During winter it can also get incredibly windy and wild but still, there we are on the SAME path.

Last Tuesday morning, we made the momentous decision to run south. Sponteneity here we come.

Before I go on, let’s be clear that it was still dark. Others would disagree but that is my truth.

Both of us were feeling pumped about being so inventive and then BOOM. Five minutes into our brand new route, a tuft a grass appears out of nowhere and trips me up.

For those of you that have fallen over recently, you will remember that surreal feeling as you fly through the air with not a single bit of control over what happens next. Inevitably what does happen next, usually involves skin being left behind and the possibility of snapping bones.

Once that little flying sideshow had come to an abrupt halt with the tuft of grass and several other people looking on, I laid there assessing the damage. My first very real concern was for my active wear. Were there any holes? Anyone who has purchased a piece of active wear will understand the dollar signs that were flashing before my eyes. Thankfully all fibres were intact.

Secondly, I congratulated myself on doing an expert downward dog, transitioning to plank and then cobra all in one motion, missing my face altogether. Namaste to Athanae, Mia and Sarah for showing me those skills. I also noted that my bones seemed to be in one piece and I again felt thankful that I loved dairy products and was constantly funnelling all that calcium into them.

Unfortunately, various patches of skin had not fared as well and even as we speak, the mending process continues.

I would like to say that falling over is a totally new experience for me but sadly I do have a small portfolio of my earlier works during a run. Its not just me either. The only other time we strayed inland due to the wind a few months ago, Karin did an impressive somersault and forward roll while we were out running, so I am not alone people. Not at all.

What does this have to do with you?

I am betting that at some stage in your life you may have been tripped over, either literally or figuratively. You may have had to lie down, maybe not next to a tuft of grass but it may have been on the carpet, under a desk or even a handy tree when your body or brain has not done what it was supposed to do.

Whilst I was enjoying the coolness of that small tuft of grass, there was a moment in time to ponder what went wrong and what I could do differently. You might find these things handy too.

Forget about peptides, EPO and other fancy pants potions to lift your physical performance – here are my top tips for not falling over.

1. Rest Up Before You Run (Or Do Anything Really)

It can only be a good thing to get enough sleep and feel rested when you wake up in the morning. There are many things that can impact on whether this happens or not but it is absolutely the key ingredient to performing at your best. I have written about sleep before today and you can read more about my thoughts on being sleeping beauty here.

I am currently trialling a weighted blanket, which I am sure will be helpful once I adapt to not sweating like a pig and thinking I have a sandbag draped over me. Watch this space and by all means, share your thoughts if you have got up close and personal with one of these heavyweights.

Seriously though, do your best to get enough good quality sleep. Your feet are most definitely more able to lift and bypass obstacles when out and about. Regardless of what you are doing.

2. Look Down And Around

There are plenty of inspirational quotes and memes around to remind us to look UP and see the world. This is all well and good but what about looking down too? If you don’t look down, you can’t see what’s in front of you. Yes, it can be refreshing not to know exactly what is coming up in life but doing a little gazing into the near future ahead of you can bring its own rewards.

Right now in this world of ours, it’s a little difficult to look too far ahead but it doesn’t need to stop you having an eye on possibilities.

3. Mix Things Up

Karin and I have had a team meeting and agree that running the same way all the time can only lead to boredom and lack of motivation. We also agree that falling over is not an ideal part of the training schedule.

Keeping your exercise or other health and lifestyle related routines in life fresh as a daisy is key to staying the course. When things become ho hum, the likelihood of keeping healthy habits and behaviours up, is much less likely. You don’t need to be continually reinventing the wheel but doing something different just once each week can put a pep in your step. The same principle can be applied to a new recipe for dinner, scheduling in ‘you’ time or dare I say, taking a different direction or path.

Acne And The Food We Eat – Is There A Link?

September 24, 2020/1 Comment/in The Weekly Buzz/by Julie Meek

Acne can be such a difficult thing to deal with, both as a teenager and an adult. One of my teenagers is struggling through as we speak and I am finding that this common skin issue can have a deep and lasting impact on self-confidence and esteem and can be a tricky thing to deal with.

We know that there are medications, topical washes and creams that can be used alongside good skin hygiene.

But what about the link between what you eat and acne?

Food, Food, Food

The role of food, diet and acne has been the subject of research for some time. Most of this research has shown that the link between the two has been tenuous.

Despite this, a study conducted by researchers at the RMIT University in Melbourne showed some promising findings. They investigated the effect of diet on two groups of men aged 15-25 years over 3 months. One group ate a typical Western diet containing highly processed foods, such as white bread, biscuits and potato chips. The other group ate a higher protein, low glycemic index diet containing fresh fruits, vegetables, lean red meat, chicken, seafood and whole grains. Processed and takeaway foods were kept to a minimum. This was known as the Anti-Acne Diet.

The Anti-Acne Diet was found to reduce acne by more than 50% over the 12 weeks. Some of the healthier choices made during this study were:

The Western Diet vs. The Anti-Acne Diet

Protein rich foods such as red meat, poultry, fish and eggs were also part of the package and and should be consumed at each meal for healthy skin. Not surprisingly, drinking plenty of water and exercising regularly were important also.

While this study has made some significant findings, further research is required.

For more information on the glycemic index, checkout my post abut the ups and downs of energy here.

And lastly, although the Teenage Anti- Acne Diet publication is now quite a few years old, it still makes a lot of sense and it can be found right here.

Fuelling Up Your Workout The Easy Way

June 25, 2020/2 Comments/in Performance Specialist/by Julie Meek

Fun-runner, weekend warrior, fitness freak or a competitive athlete, it can be tough work juggling your day job and fitting in exercise, plus family and social commitments. Sometimes there simply doesn’t seem to be enough energy in your body (or hours in the day) to do all the things you need to do. Sigh.

If you exercise regularly I’m betting you know the feeling of running on empty and not knowing how to give your body the energy it’s so desperately craving.

There is no doubt that you perform better when you make the effort to choose healthy food for fuelling up before, during and after your workout. The reality is, most of us are not professional athletes and need to structure our exercise routine around our working day and ensure both our bodies and brains are functioning on full energy.

Fuelling Up Before Your Workout

Your exercise sessions might be before, during or after work. It doesn’t really matter which it is because eating a meal or snack before exercise will give you the opportunity to top up your carbohydrate (glycogen) stores in the muscles and liver and therefore the energy to workout harder and longer. Ideally a meal should be consumed 3-4 hours before exercise and a snack 1-2 hours before exercise. This gives your body time to digest and absorb the food before your training session starts. You don’t want your digestive system busy during your training session when your body needs to be focusing on delivering energy to your muscles.

The pre-exercise meal or snack should provide carbohydrate, which is the key fuel source for muscles during exercise. Beginning a training session with no fuel and low carbohydrate stores will inevitable lead to fatigue and reduced endurance, intensity and stamina.

Foods eaten before exercise should contain carbohydrate, be low in fat and contain moderate amounts of fibre to make digestion easier and avoid stomach upset. Fluid is also an important factor in preparing for a training session. If you don’t eat a pre-exercise snack, you are basically asking your body to perform without petrol and quite frankly, no one wants to see that mess.

For those who find it hard to eat before exercise, start with something small until your stomach gets used to it.

Some ideas for pre-training meals and snacks include:

Pre-Training Meals (3-4 hours before your workout)

Fruit toast with ricotta and banana
Baked potato with corn and cheese
Baked beans or spaghetti on toast
Breakfast cereal with milk
Sandwich with meat and salad filling
Fruit salad or berries with yoghurt
Pasta or rice with a low fat sauce
Pita bread wrap with tuna and salad

Pre-Training Snacks (1-2 hours before your workout)

Fresh fruit
Canned fruit
Tub of yoghurt
Cereal/muesli bar
Flavoured milk
Fruit bun or scone
Breakfast drink

What About After Your Workout?

A common complaint of many is fatigue and inability to recover when exercising regularly. Quite often this is a result of poor recovery practices and insufficient carbohydrate. It is super important to replenish carbohydrate stores immediately after a training session.

Timing is everything and ideally this snack should be within 15-30 minutes of finishing the session. It is very easy to waste time after training, talking to friends, gathering belongings or just generally faffing about. Keep an eye on your watch or set the timer to remind you. Aim for 50g carbohydrate within the 15-30 minute window and then follow-up with something more substantial.

After hard exercise the recovery of glycogen is a relatively slow process and normally takes 24 hours. If adequate dietary carbohydrate is not consumed following exercise, recovery can take up to 7-10 days. Who has time for this?

Many people exercise every day and if the diet does not contain adequate carbohydrate, muscle glycogen will not recover between training sessions.

Protein is also very useful and essential for recovery – sports nutrition experts recommend 10-20g of protein alongside the 50g carbohydrate.

Try some of these snacks after your workout to assist your recovery:

1 high fibre muesli bar plus 1 piece of fresh fruit
½ cup of creamed rice and ½ cup tinned fruit
1 cup low fat milk plus 1 banana
4 heaped tablespoons skim milk powder mixed with 250ml low fat milk
Protein Bar
1 slice of wholegrain toast with 1 egg or 95g tuna in brine/spring water
1 x wholemeal English muffin with peanut butter and sliced banana

When you’re pushing your body whilst exercising and then your brain at work, the smallest things can have a massive impact: eating too much or too little, not getting enough of the right nutrients, not allowing your body enough time to recover. Go to it and start fuelling up with the right food at the right time.

Want more? Head over to Sports Dietitians Australia for some fabulous free fact sheets on many sports.

All About Bread – An Easy Delicious Loaf For You To Make

April 21, 2020/in Recipe/by Milan Lipowski

Bread making is in my family genes. My grandfather was a baker in the tiny West Australian country town of Yarloop and I can imagine that he would have been one of the most popular people going around because of it.

My grandparents had a small general store as well and as a kid my Dad used to hop on his bike and deliver the groceries in the township. I can almost smell the delicious aroma of fresh bread wafting behind him as he pedalled furiously through the streets of Yarloop.

In a spot of poor timing, by the time I was interested in food and baking, Alzheimer’s had whisked away my grandfathers memories.

I would so love to talk to him about his tips and tricks for the best loaf, especially as he had a great interest in healthy food. His idea of a treat for the grandkids was a shredded wheatmeal biscuit or a slice of Roberts Dark Rye with a scrape of honey. I appreciate the sentiment now but at the time it was not gratefully received!

I’ve been baking bread for around 15 years in my trusty Breville Bread Maker. I do have to keep an eye on it because now and then it does ditch itself off the edge of the bench when dough mixing gets a bit vigorous. However, it still delivers a fantastic loaf of bread.

Despite this, I have always looked at Artisan hand shaped loaves with a kind of longing. My bread is usually tall and square reflecting the shape of the tin inside the machine. Cutting the appropriate sized slice of bread (i.e. not a doorstop) can indeed be challenging.

A few weeks ago, my friend Corrine over at Sweet Perfection passed on a recipe for ‘easy’ bread that required no kneading or intense upper body exercises. Corrine makes the best celebration cakes you will ever see and is very much a fine details kind of gal, so I was a little worried about the effort I would have to go to. My worries were unfounded.

For the past two weeks, I have baked that bread almost every day to try and perfect my little hand made loaf and yesterday I think I got there. The crust was satisfyingly crisp with a perfect crumb on the inside.

Easy Bread

Ingredients

3 cups bread flour or plain flour

1.5 tsp dry yeast

1.5 cups warm water

Pinch of salt

Method

Mix the flour and salt together in a large bowl.
Dissolve the yeast in the warm water (the temperature where you can stick your finger in and it feels like a nice warm bath)
Mix the yeast and water into the flour with a wooden spoon until the dough come together into a ball. This will literally take just moments and the dough should be a bit or a lot sticky – I find this depends on the day and the flour.
Cover the bowl with Glad-Wrap and put into a warm spot (but not in the sun) in the house for 2-3 hours.
Prior to baking the bread, pre-heat a large French Oven casserole pot and lid (Chasseur, Le Creuset or similar) at 220 degrees for 30 minutes.
When the dough is ready, cut a piece of baking paper that is big enough to fit the bottom and sides of the pot, place on a flat surface and lightly dust with flour.
Scrape the dough from around the sides of the bowl and gently ease the dough upside down out of the bowl and onto the baking paper.
Using a plastic spatula, move the outside edges of the dough into the middle. This should require no more than four movements.
Carefully take the pot out of the oven, remove the lid and place the dough on the baking paper into the pot. Replace the lid.
Bake on 200 degrees for 40 – 45 minutes and VERY carefully remove from oven.

You now have an amazing loaf of bread!

Don’t be scared that there are ten instructions in the above method as it literally is a five minute job but I wanted to be very clear about each part.

I have been using Premium White bread flour and Purple Wheat flour from All About Bread in Greenwood but you could try any flour that you have or can get!

You can serve this delicious bread with your favourite spread or just by its good self. If you haven’t tried my Blueberry Chia Jam, to go with it, you should.

So, now I wait for the photo’s of your bread to come rushing at me!

Looking for a quick dinner?

October 6, 2016/in The Weekly Buzz/by Julie Meek

Growing up, one of my staple after school snacks was the good old 2-minute noodle pack. If you were on the same page, you will understand the attraction of something that is so quick and simple and requires virtually no cooking skills whatsoever. Never mind a snack – what about the night’s where time is short and all you want is a quick dinner?

The thing is, while the noodles themselves provide a source of carbohydrate, they are very limited in their nutritional value and that little foil flavour sachet is high in salt. Too much salt is associated with high blood pressure, which is a risk factor for kidney disease and cardiovascular disease. The average Australian eats around three times more salt than we need for good health so we certainly don’t need to be adding more. Historically, the noodles were fried but now we have access to the 99% fat free versions that are vastly improved in the fat department.

With all of these things in mind, I gave some thought about how to utilise some 2-minute noodles hiding in the pantry, whilst adding some protein reducing the salt and the 2-minute noodle omelette was born.

Layers of freshly sliced onion, tomato and zucchini provide a ton of natural tastiness eliminating the need for adding the flavour sachet to the noodles. Eggs and melted cheese bring all the ingredients together for a super tasty dinner (or even a snack or lunch).

The 2-minute noodle omelette dishes up at least three serves of vegetables, quality protein, carbohydrate and a serve of calcium all in one super easy meal that everyone will love. This omelette is a quick dinner and a great alternative to cruising past and picking up a take-away meal. It’s super- easy on the pocket too. For the video on how it’s all put together you can check it out here.

A quick dinner – Two Minute Noodle Omelette
1 packet of 99% fat free 2 minute noodles, cooked according to directions but without flavour sachet
2 free range eggs, lightly beaten
40g grated reduced fat cheese
1/4 onion, thinly sliced
1/4 medium zucchini, thinly sliced
1 whole tomato, thinly sliced
Spray a large non-stick frying pan with cooking spray and arrange onion, zucchini and tomato in layers in the pan. Top with cooked noodles, distributed evenly over the vegetables and pour over egg. Sprinkle with grated cheese. Cook over low heat until egg starts to set at the side of the pan and then place fry pan under grill to finish the top of the omelette and brown the cheese.
Cut into quarters and serve.
Serves 1 adult or 2-3 kids under 12
Cost = $1.94

Running for a Reason – What’s yours?

May 20, 2016/in The Weekly Buzz/by Julie Meek

If you are a running enthusiast, autumn and winter in Australia provides you with a veritable smorgasbord of events to try your legs at. I love the fact that anyone can run at any time, in any city of the world. It is a great way to see the sights (even if it is just your neighbourhood), get some fresh air in your lungs and work through your daily strategy. Over the next few months, in Australia and in fact anywhere in the world you can choose from a running menu of 4km, 12km, Half Marathon (21.1km) or the Marathon (42.2km). If you thinking about participating in any of these events, now would be a good time to start thinking about what petrol you are going to use. Yes, I know lots of people don’t bother with the training or preparation for ‘Fun Runs’ but doing so certainly puts the FUN back into them and enables you to walk and function after all that fun.

Your preparation does require some thought with regards to fuel consumption. Do you want to be a BMW or a clapped out rattletrap? Now is not the time to be indulging in takeaway for dinner or skipping meals and certainly not getting stuck into the vino the night before training. Let’s leave that till afterwards shall we?

Right now, many people in Perth, Western Australia are counting the sleeps down to the Perth HBF Run for a Reason this weekend.

A 4km or 12km run does not require carbohydrate loading but what you eat and drink in the 24 hours beforehand is important as it basically fills up your petrol tank for the next day.

Your day might look like this…….

Breakfast – high fibre cereal with fresh fruit and low fat milk or crumpets with peanut butter and banana
Lunch – wholegrain bread or bread roll with lean ham/chicken/beef or tuna and salad plus fresh fruit
Dinner – pasta or rice with a chicken or beef tomato based sauce plus a green salad
Snacks like yoghurt, fruit, crackers and cheese might get a guernsey too.

One thing that I find challenging is recovery. This means making sure that I eat or drink something containing carbohydrate and protein within 15-30 minutes after I finish training or competing. It is SO easy to waste that crucial recovery time doing something else like talking, getting yourself and others ready for work and school or just generally faffing about. Your blood is flowing quickly after exercise and there are enzymes ready and waiting to pick up some petrol to transport back to cells and assist your muscle recovery. You might just need a ‘transition’ snack before your next meal to get your recovery happening and its best to look for 50g of carbohydrate combined with 10-15g protein in this snack.

Some options include:

Up and Go Energize drink
Sustagen Sport drink
Goodness Superfoods muesli bar or Go Natural protein bar plus a glass of milk
1 cup low fat milk combined with 2 tablespoons skim milk powder
1 small tub low fat yoghurt with a banana
Handful of nuts with a banana

Paying attention to your recovery after running will dramatically improve your energy levels, improve the quality of your training sessions and get you prepped for the next ‘fun run’.

Now all you have to do is run like the wind!

Pancakes: a flippin’ good idea

February 16, 2015/in The Weekly Buzz/by Julie Meek

There is something comforting about a fluffy stack of pancakes, wafting their yeasty smell toward you. Sunday mornings are a given for making pancakes in our house. That is, I make them while the hungry hordes devour them. I have my own special memories of sitting on the kitchen bench as a kid, while my mum taught me that little bubbles on their once smooth surface meant that pancakes were about to go flipping and flying. Today is not a Sunday but it is indeed a day for pancakes. The 17th February marks UnitingCare Australia Pancake Day, which is all about the double whammy of having fun with pancakes and raising money for people in need. This date has been chosen because it is also Shrove Tuesday, a special day in the christian calendar and traditionally the last day to eat all the flour, eggs and dairy products in your kitchen before the start of Lent, a time of abstinence and reflection in the 40 days before Easter. Shrove Tuesday is also known as FAT Tuesday so go easy on getting all those ingredients cleaned up in one day! Pancakes can be the perfect pre-training snack or meal and a delicious breakfast. The trick is in building a couple of levels rather than the skyscraper stack and choose a delicious, healthy topping. My all-time favourite pancake recipe is from the original ‘Taste of Fitness’ cookbook by fellow Dietitian, Helen O’Connor. For perfect, fluffy pancakes every time, these are just the ticket.

The BEST Pancakes
1.5 cups self-raising flour 1/2 teaspoon baking powder 2 tablespoons caster sugar 2 eggs, lightly beaten 1 cup low fat milk 3/4 cup greek style natural yoghurt Putting it all together: 1. Sift together flour and baking powder into a bowl, add sugar and mix to combine. Add eggs, milk and yoghurt and mix until smooth. 2. Heat a non-stick frypan over a medium heat, pour 3 tablespoons of batter into pan and cook for 1 minute each side or until golden. 3. Serve with a selection of banana, blueberries, or stewed apple and a drizzle of maple syrup.

Choc + Milk = Good

October 25, 2013/2 Comments/in The Weekly Buzz/by Julie Meek

As a kid I loved choc-milk, so its pretty exciting that it is now championed by science. Sports nutrition research has shown that choc-milk, other favoured milk and just plain milk supplies the nutrition your body needs after exercise. Just to test its performance, along with my running gang, I have been religiously swilling down a 600ml choc-milk immediately following our long runs in preparation for the New York Marathon, a race we will tackle in just over a week. My recovery has been great and my body is holding up and I know the timing and content of my favourite flavoured milk has helped me hugely. The good news is that studies have shown women who drink 500ml skim milk after training gain more muscle and lose more fat compared to women who drink carbohydrate drinks. There is good news for the men too. Men who drink the same amount of skim milk after a resistance workout have been shown to gain 63% more muscle mass than those who drink carbohydrate-based beverages.

Milk and its flavoured counterparts provide you with:

Carbohydrates to help refuel muscles and energy stores
High quality protein to promote muscle recovery and growth
Fluid and electrolytes to help replenish what is lost in sweat

We know that a combination of protein and carbohydrate is best for recovery after exercise and with the exception of cheese, dairy products are a winning combination of both.

Dairy foods providing approximately 10g protein
300ml Milk
300ml Flavoured milk
125ml Evaporated milk
250g Flavoured yoghurt
100g Ricotta cheese
40g Cheddar cheese
250ml Vanilla custard

I very much hope that New York will have a finish line and some choc-milk waiting for me on the 3rd November.

Warning: Energy Speed Bump Ahead

June 28, 2013/in The Weekly Buzz/by Julie Meek

In Italy, the snack or Il spuntino is reserved solely for children. Adults simply do not snack here, unless one is enjoying an aperitif and a few morsels of potato chips fall into ones mouth. In stark opposition, the Australian snack movement is alive and kicking and research revealed this week by Roy Morgan Research shows that the potato chip is still the most popular snack in the land down under. In the year up to March 2013, over a third of Australians 14+ years had purchased the product in an average four week period. Sweet biscuits slid into second place and nuts rounded out the Top Three! From a nutritionists perspective this news is somewhat gloomy, although not surprising. However, this data is somewhat misleading as basic foods such as fruit, dairy products and bread are not considered to be in the snack food category for these types of surveys but are very often used as everyday snacks.

For some of us, snacking is an essential part of keeping energy levels high, while for others, it doesn’t even rate a mention. Snacking can be great for keeping hunger pangs at bay, controlling weight, satisfying small appetites and providing important nutrients. However, in our current climate of upsizing, snacks can contribute significantly more kilojoules (calories) to our diets than are required. Larger portions have more kilojoules and more kilojoules mean weight gain.

Your lifestyle and routine will probably dictate whether you are a three-meal-per-day person or a “grazer.” The term grazing is so called because cows like to do the same thing. You may not like to think of yourself out in the field chomping down on grass but grazing usually means snacking or having five to six smaller meals spread out over the day. It doesn’t matter if you have three large meals or three smaller meals and three snacks each day. Weight maintenance is achieved when your food intake matches your expenditure (exercise), regardless of when you consume them.

Snacking can be a great way of keeping your blood sugar and energy levels stable but keep a check on what and how much you are actually eating over the day. It can be easy to exceed your daily energy requirements through regular snacking, so make sure that you don’t fill up on biscuits, cakes, lollies, chocolate and chips or whatever is handy from the vending machine. These types of foods are high in sugar, fat and salt but low in fibre and are certainly not good for your health.

To be a healthy snacker, planning is important. Shopping regularly and having healthy snacks on hand makes it less likely that you will reach for fatty and sugary foods containing massive amounts of kilojoules. It will also save you money as items purchased from vending machines and convenience stores are often priced at a premium. Regardless of whether you are at work, school, university or at home, planning and packing your food intake the night before is a strategy employed by many healthy snackers. The routine of packing a lunch bag for school works just as well when heading off to work although your lunchbox may not be quite as colourful as it used to be!

A problem time for many people is the third quarter of the day, kicking off after lunch and finishing around 3 p.m. This is often when you feel least energetic – and you try to ward off the desire to lie down on the desk or carpet. A snack is often required to boost blood sugar levels but can be a nutrition trap. It is tempting to grab something quick and easy, but pre-packaged convenience snacks will not give you the long-lasting energy you need to get through the day.

When choosing snacks, the following guide may be useful. Look at their size and energy value to ensure snacks don’t totally eclipse your daily food intake:

For Weight Loss Choose 420 kJ/100 calories at each snack
For Weight Maintenance Choose 840 kJ/200 calories at each snack
For Weight Gain Choose 1260 kJ/300 calories or more at each snack

Some quick and easy snacks include:

1 slice of fruit or raisin toast with thinly spread jam
Wholegrain toast or crumpet with a light spread of peanut butter or vegemite
Small fruit smoothie
Handful of wholegrain crackers with cheese
1 punnet of strawberries
1 piece of fruit such as an apple, banana or pear
Low fat, regular-sized coffee (latte, cappuccino, flat white)
200 g low fat yoghurt
20 almonds, cashews or pistachios
1 boiled egg
100 g tin tuna in brine or spring water
1 small tin of fruit in natural juice