We know that food provides nutrients for growth, general wellbeing and even sports performance. But did you know you can improve your energy and ability to focus at work with some similar food choices? In a time when caffeinated beverages and high sugar options are common ‘pick me ups’, buck the trend and consider some of the below!
Brain food- foods containing omega 3 fatty acids are essential for optimal brain function. Theses healthy fats have been linked to cognitive performance and memory. They are also anti inflammatory and can potentially help prevent conditions such as Alzheimer’s and heart disease.
The best sources of omega 3 fatty acids are oil fish; tuna, salmon and mackerel. 150g of these fish three times per week will provider you with the recommended amount of omega 3s. Plant sources include canola oil, linseed, flaxseed, chia seeds and soy beans.
Energy food- once we have flooded our brains with the powerful omega 3s, we can make sure that the energy we get from food is the long lasting kind. Carbohydrates are our brains prefered source of energy. High GI (glyceamic index) foods such as white bread, biscuits, cakes and soft drinks are digested very quickly and give us a spike in energy (and blood sugar levels) followed by a crash. This can lead to fluctuating moods and cravings. Low GI foods such as whole grains, fruit, legumes and yoghurt release their energy gradually and help sustain focus and concentration at work. They also keep us full for longer and reduce cravings.
Putting it all together- some great choices for busy work days include;
Tuna, rocket and beetroot salad
Salmon, avocado and ricotta on ryvitas
3 bean salad with corn, capsicum and balsamic vinegar
Hummus and carrots/snow peas and vita wheats
Greek yoghurt, berries and crushed hazelnuts
Smoothie with banana, chia seeds, and peanut butter
Popcorn, nuts and dried fruit snack mix

{ 0 comments }

Top tips to gain lean mass!

by Steffani on November 3, 2017

Been working hard at the gym? Don’t feel like you are getting any stronger? Not seeing the results you are after? Maybe you need some nutrition advice to help with gaining lean mass?

  •  

We have all heard that fitness is 30% exercise or training, and 70% nutrition. And that is 100% right. You can train as hard as you are physically able to, though won’t see physical results if you do not fuel or re fuel your body appropriately. So here are out top tips for gaining lean mass!

  • Eat at least 4-6 meals/snacks per day – you need to take in more kilojoules from food and drink than you expend or burn.
  • Include some protein at each meal and snack to assist muscle maintenance and growth.
  • Before any training session, have a carbohydrate based snack.
  • After completing every training session, you need carbohydrates for recovery, plus protein to provide amino acids for growth and repair.
  • A great option for immediately after a strength/resistance session would be 20-25g of whey protein (fast absorbing). Carbohydrate to complement this could come from adding milk to the whey protein or by including a carbohydrate food as a snack or within your meal.
  • Have a big glass of milk (400ml) before bed to help build muscle overnight – this provides a slow release source of protein.
  • Make use of all your fluids – instead of drinking only water, maybe have an extra milk drink.
  • Make sure that your diet is still not too high in saturated fat, so that you don’t gain extra body fat.  But you certainly don’t need to be on a ‘no fat’ diet! Healthy fats (good oils, avocado, nuts and seeds etc) may be included to add extra kilojoules as well other important nutrients.
  • Last but not least…. unfortunately you have to ensure you are training hard!!!!

 

If you need any help with designing a nutrition program to suit your training goals, contact an Eat Smart Dietitian!

{ 0 comments }

Nutrition and polycystic ovarian syndrome (PCOS)

October 27, 2017

Polycystic ovary syndrome (PCOS) is a hormonal disorder characterised by an excess of the androgen hormones and affects approximately 5-10% of pre-menopausal women. This results in disruptions to a woman’s normal menstrual cycle and the failure to ovulate normally.   Women with PCOS may experience a range of symptoms, including acne, difficulty managing body weight [...]

Read the full article →

Lunch ideas for pregnant women

October 20, 2017

One of the hardest meals to work out what to eat when you’re pregnant is lunch.  Concern of listeria and food poisoning risk means that your usual ham and cheese sandwich is not as safe as it once was!  Some suggestions which will hopefully inspire a more interesting lunch are; Tuna on rice: Don’t be [...]

Read the full article →

Women’s Health Recipes!

September 12, 2017

 As we enter spring and recognise Women’s Health Week, Eat Smart would like to share our support in providing recipe inspiration designed at improving women health! These recipes are enriched with plenty of dietary fibre for bowel health and weight management; omega 3 for joint health, heart health and brain function; and phytoestrogens to help [...]

Read the full article →

How to get enough protein on a plant based diet

August 23, 2017

Whether you are choosing vegan or plant based eating for religious, economic, ethical, environmental, human or health reasons. Plant based diets can provide your body with all of the required nutrients (vitamins, minerals, protein, carbohydrates, fats) but a little more planning and care is often required.  If you have made the decision to become vegan,then you should also make the commitment to ensure that your diet [...]

Read the full article →

Carrot cake muffins

August 21, 2017

These tasty little treats are super most, and even healthy! They are great lunch box snacks for the kids, or an on the go snack when busy life takes hold. They also freeze really well! Ingredients 2 cups whole meal self raising  flour ¼ cup oats 2 teaspoons cinnamon ½ teaspoon ground ginger 2/3 cup [...]

Read the full article →

Individual roast veggie quiche

August 14, 2017

How many times have you made a roast dinner, had heaps of left over veg, put it all into a container and then a few weeks later peered into the back of the fridge and found that those delicious roast veg that you took time and care to prepare have been overlooked and forgotten? Well, [...]

Read the full article →

Non-hungry eating: How to listen to your body tell you when (and when not to) eat

August 8, 2017

“Are you full yet?” “Finish your plate!” Does this sound familiar to you? As children these phrases are just the beginning of listening to external sources to help us decide when, what and how much to eat. Fast forward to adulthood and now we eat because of advertising, the clock, our peers, our emotions or [...]

Read the full article →

Caitlin’s chicken and vegetable massaman curry

July 31, 2017

Serves 4 Ingredients: 500g chicken breast, diced 1/2 a jar of massaman curry paste 1 can coconut cream 3 cups of vegetables chopped (we used cauliflower, broccoli, sweet potato, pumpkin and carrot)   Method 1. In a large sauce pan, heat a small amount of oil and add curry paste. Heat until fragrant, about 3 [...]

Read the full article →