Simply Nutrition

Great recovery meals

Recovery smoothie – A blend of raspberries, blueberries or strawberries, ½ banana, a cup of almond milk or rice milk, & a tablespoon of shelled hemp seeds. This meal provides essential fats, protein and fibre. For additional recovery nutrients, such as magnesium and amino acids, add 1 tsp of Ultra Muscleze powder.

A breakfast “Green” drink – choose spinach or watercress and blend a handful in a food blender, with a chopped apple, some lettuce leaves, a slice of fresh peeled lemon or lime, a few fresh mint leaves, a thumb nail size of sliced fresh ginger root, and enough water to cover. Pour into a glass and drink.
 
* Other great juicing or blending foods for the skin include carrots, red peppers, cucumber and celery.

Lean meats or fish (excellent sources of branched chain amino acids) and plenty of green vegetables

Salad box – Use brown rice or other gluten-free grain/seed such as quinoa, and add the cooked grain to flaked fresh fish, or tinned fish (salmon, sardines, tuna), or lean meat such as grilled chicken or turkey, and serve with plenty of raw salad ingredients of your choice. Go for 7-10 different salad ingredients. Dress with some balsamic or apple cider vinegar – and season with fresh chopped coriander, basil, mint or other fresh herb.

A 2-3 egg omelette with chopped courgette and garden peas

Limit Protein to 20g Per Meal?

The following article is by John Berardi, and is an excellent summary and explanation of the role of protein in the diet, paticularly with regard to athletic training. His website is www.precisionnutrition.com. Dr John Beradi is a leading authority on Sports Nutrition in the US.

Two recent studies have shaken up the weight lifting and athletic worlds with respect to protein intake.  For those research geeks among you, here are the references:

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. 2009.

A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 2009.

So, what did these landmark studies show?

Well, the first study showed that when college-aged weight-trainers drink 0g, 5g, 10g, 20g, or 40g of protein after a weight training session, muscle protein synthesis is stimulated maximally at the 20g dose.  Interestingly, there were no further increases in muscle protein synthesis at the 40g dose.

Similarly, in the second study, when young and elderly volunteers were given 30 or 90g of dietary protein in a single meal, the 30g dose maximally stimulated muscle protein synthesis.  Again, there were no further increases in muscle protein synthesis at the 90g dose.

20-30 Grams and No More
Oddly, since the publication of these two studies, I’ve read no less than 2 dozen articles and blog posts suggesting that these two studies definitively close the case on protein intake.  Indeed, some authors have even suggested that we’re ignorant wastrels if we dare eat more than 20-30g of protein in a single sitting.

Here are a few quotes:

“So basically what you’re saying is that we don’t need to consume any more than 20g of high quality protein after exercise.  You could get that in a 500ml serving of milk…This info is really going to piss off a bunch of internet keyboard jockeys.”

“I’ve cut back on the amount of protein I eat during most meals…No more slogging down 50-60g in a sitting. “

“Looks like 3 eggs post workout is just as effective as drinking a protein shake.  Plus all that extra shake will be wasted.”

And so on…

Is Muscle The Only Reason We Eat Protein?

101 Mouth-Watering & Supremely Healthy Recipes

DailyBread365 co-founder Claire Raikes writes,

"As you may already know, I am co-creator of the ‘body & soul nutrition’ eProgram & Member Community DailyBread365.  Throughout the program, and on the site, there are some of the MOST ‘delicious AND nutritious’ recipes you can ever imagine, eg. Quinoa, apricot, yogurt and almond butter breakfast mousse – all of which have, lovingly and carefully, been developed, tested and measured by Registered Nutritionist Lucy-Ann Prideaux, my partner in that venture.

Lucy-Ann is a total foodie and has the most amazing ability to combine her love of flavour, texture and colour with her passion for the health-giving properties of food too.  Subscribers to our Monday Minute audio postcards may have already heard some of Lucy-Ann’s recipes – and me drooling as I read them in the recordings! Listen to this one for example, my mouth-watering is audible by the time I get to the  Spicy avocado dip!

Well, our members have been asking for some time if we could produce a recipe collection in a ‘downloadable’ ebook format so they quickly and easily get ideas for breakfasts, lunches, dinners, snacks etc.  so that’s what I’ve been spending a fair amount of time on lately, and I’m delighted to announce that we’ve decided to make it available to everyone, ie. you don’t have to be a member to get yourself a copy.

So, if Sweet potato, avocado and coconut mash, Puy lentil, carrot and almond casserole and Sweet raspberry and raisin yogurt parfait are dishes which tantalize your taste-buds, then click here for more info and to BUY the DailyBread365 Recipe Book #1. (more examples given.)

Real life questions and answers...

Question:
I’m a nurse working on a busy intensive care unit. I have a set rota of Monday and Wednesday days and Friday night duty. What would you suggest for nutrition, and eating times during night duty so I¹m not to be completely drained when it comes to training at the weekend?

John Gough, email

Answer:
The very nature of your job presents the biggest hurdle, which is having regular breaks and chances to actually eat! I know it’s common within the nursing profession to go for hours on end without a chance to eat at all. This causes a host of problems, all as a result of erratic blood sugar levels – which “mirror” the erratic nature of life on a busy ward. The dreaded cycle of sudden lows in energy, intense hunger, cravings for (and consumption of), quick-fix sugary foods, resultant blood sugar lows, more strong cravings for high-sugar foods, sweets, caffeine etc. is the “bane” of many people’s lives, and can lead to very “real” sugar addictions, mood swings, long periods of fatigue, poor stress management, hormonal imbalances, and disrupted sleep patterns. Try not to fall into this trap John. My very first suggestion to you is

Beetroot juice may keep you running for longer...

I wrote about beetroot juice a while back now, highlighted new research revealing the effects and actions of beetroot juice on lowering blood pressure. Beetroot juice is especially high in nitrates, compounds that convert to nitric oxide in the body. Nitric oxide has several metabolic effects, such as dilating blood vessels (hence its blood pressure lowering effects). These and other findings of the health benefits of beetroot juice are also potentially relevant to those with heart disease or, breathing complications or modern-day metabolic diseases.
 
With regard to running and athletic performance, new results from the University of Exeter suggest that a simple beetroot juice could be a new and popular contender to take the crown as top sports drink. Certainly beetroot juice is far healthier all round, compared to many sugar loaded sports and energy drinks on the market. 

According to the findings published in the Journal of Applied Physiology, drinking half a litre of beetroot juice every day helped men to extend their ability to exercise by about 16 per cent, compared with when they drank a blackcurrant cordial. The boost in nitric oxide after drinking beetroot juice significantly reduces oxygen uptake, or less oxygen being burned during exercise, making exercise less tiring.

Professor Andy Jones from the University of Exeter, who led the study said "Our study is the first to show that nitrate-rich food can increase exercise endurance. We were amazed by the effects of beetroot juice on oxygen uptake because these effects cannot be achieved by any other known means, including training. I am sure professional and amateur athletes will be interested in the results of this research,” added Prof Jones. “I am also keen to explore the relevance of the findings to those people who suffer from poor fitness and may be able to use dietary supplements to help them go about their daily lives".

Here are some great beetroot and beetroot juice recipes for you!

Ref: Journal of Applied Physiology. Published online ahead of print, “Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans”. Authors: S.J. Bailey, P. Winyard, A. Vanhatalo, J.R. Blackwell, F.J. DiMenna, D.P. Wilkerson, J. Tarr, N. Benjamin, A.M. Jones

Poor immunity affects sports performance...

For years I’ve suffered with picking up colds and other illnesses throughout the year and as a competitive cyclist this often lead to long periods of being unable to train.  Having been introduced to Lucy-Ann via my coach (Dr Helen Carter, www.pbscience.com) we discussed how we could boost my immune system so that my cycling wouldn’t suffer and I’d be able to work towards my dream of being an elite athlete.  An analysis of my weekly food intake highlighted several potential problem areas - a possible food intolerance, and certain lifestyle factors that were impacting on my physical health, training and recovery. We started on a 3 month trial of cutting alcohol and milk protein from my diet, and making enhancements to my current diet.  A few other tweaks and I can honestly say it has made a difference.  Four months after our initial consultation and I’ve only picked up one very mild illness which only lasted a few days.  It hasn’t felt like a regime either – I’ve occasionally had the odd glass of wine or sprinkling of parmesan on my pasta so haven’t felt like I’m missing out on the good stuff!  I’ve been amazed at Lucy-Ann’s knowledge of nutrition and the variety of foods available, and enjoyed trying new recipes and experimenting with new foods.  All I need to do now is train harder!

Paddy Brennan, UK

The Power of Food on Performance...

I found out about Lucy-Ann through my cycling coach Helen Carter of www.pbscience.com.  This season I have been trying to make improvements in lots of areas to maximise my performance both on the bike (I'm a serious time triallist) and in my general health and well being.   I have also been experiencing problems with my digestion, feeling congested and lethargic for a number of years so thought it was time to do something about it rather than accept that it wasn't my diet, and my diet was good enough.

I initially met Lucy-Ann for a consultation where she asked questions about my diet, lifestyle, training and sport.   I then had to keep a food diary for a week recording the types of food, weights, times, training, my mood and my digestion.  This was then followed by another consultation to understand why certain foods were causing me problems and the interaction between the brain and the digestion.

Lucy-Ann's so easy to get on with, very encouraging, enthusiastic and her knowledge of nutrition is vast.  I've learned so much from her and have been making lots of changes to my diet which in some cases means excluding certain "problem" foods which were causing me problems.  Other changes have included cutting out processed foods, high GI foods and eating simple natural foods.

Since making these adjustments my congestion has all but cleared, my digestion is almost 100% and I've become much leaner.  On the bike I have noticed an increase in power (probably because I can breathe more freely).  1 week ago I managed to come 11th in the National 50 mile TT champs (way better than previous results) which just goes to show that lots of small improvements can make a HUGE DIFFERENCE!

Jeremy Ponting,
Chiddingfold, Surrey, UK

A completely refreshed approach to food and healthy eating...

Hi Lucy-Ann.

Just a quick update. I am feeling a lot better! I'm now eating lots more green and fresh raw food. My quality of sleep has improved by at least 50%, my energy levels are up and my jeans are now a baggy fit! Ian is also enjoying trying new meals and eating better. He has improved all his PB's 10,25,50,100 mile distances on the bike. We have now completely refreshed our whole approach to food and healthy eating. Thank you!

Sarah Sutton,

Endurance Cyclist
Maidstone, Kent, UK

Why not e-mail me at [email protected], for your own individual nutritional support!

The FitDeck and TRX Suspension Trainer

Fitness Anywhere are the company that developed the brilliant portable exercise equipment - the TRX Suspension Trainer. They've just released their new FitDeck TRX playing cards. These are a great little set of well-illustrated TRX exercises, to accompany the TRX Suspension Trainer. There are 26 exercise cards, making it easy to workout effectively anywhere you happen to be - at home, on the road, in a hotel, or just "out and about". These compact and portable cards make it easy to try new exercises or new moves, and also help you to keep a check on your exercise form and technique. I have been waiting for these for a long time!

 

As many of my regular readers know, I have a "sister" site called www.dailybread365.com, which is a fantastic resource full of articles, audios, and forum discussions on all four aspects of human health - physical, mental, emotional and spiritual... which is why it's described as "Body and Soul" Nutrition". Full members to DailyBread365 also benefit from my 365-day e-mail journey into good diet, nutrition, inner and outer well-being! There are free resources too, such as the fantastic range of informative Monday Minute Audio Postcards, that you can listen to and forward to friends and family. There are plenty of useful tips and topics to choose from such as Healthy Aging Secrets, Cardamom and Coffee, Coping with Common Yeast Infections, Love Your 'Self', Staying Healthy in Our Toxic World, DIY Food Sensitivity Test, and much more! To sign up for the Minute Minute each week simply go to the homepage and fill in the box on the right!