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Tips for NCSA

Tips and Ideas for your athlete and family

Habits for Success

Always have a water bottle within arms reach. Signs of dehydration:

  • Headache
  • Cramps
  • Irritability
  • Hunger
  • Fatigue
  • Thirst

Get at least 8 hours of sleep no matter what your age. As many of those hours before midnight as possible.

No screen time 60 minutes pre –sleep (phones/computers/ipads etc. – stimulates the mind)

Keep a consistent sleep routine

Sleep in a room that is as dark as possible

Recovery – cool showers better than heat

How to eat healthy

Keep it simple, the closer it is to its natural form, the better it will be for you and your athlete. If it contains unnatural fats (processed), it will convert into fat in your body. Natural fats, those found in oils, avocados, nuts etc., actually help your body digest fat, just eat in moderation but be sure to include them in your diet.

If you can’t find it on a farm, it shouldn’t be in your house.

Set up your family and your athlete for success by treating food as fuel, not as a reward.

If sugar is in the first 5 ingredients on a label, it’s not for your athlete

When buying cereal, if there are more grams of sugar than grams of fiber, it’s poison for your athlete.

The longer you cook your vegetables, the less nutrients they will contain – raw is best and most athletes prefer their vegetables this way.

Pre-workout and post workout snacks:

  • Eat within 20 minutes of starting a workout
  • Eat within 20 minutes of finishing a workout

Pre and Post workout snack ideas

  • Fruit & cheese (bananas are great)
  • Crackers & cheese
  • Yogurt & fruit
  • Raw nuts & seeds – trail mix
  • Muffins – healthy choices
  • Oatmeal & fruit
  • Eggs – boiled eggs travel well
  • Sandwich – lean cuts, whole wheat
  • Fruit & Cottage cheese
  • Protein bars – careful what you buy – some are a glorified chocolate bar
  • Smoothies – add both fruit and vegetables
  • Almond butter or peanut butter on celery sticks
  • Any and all vegetables with yogurt or hummus dip – stay away from creamy fatty dips
  • Hummus and whole wheat pita chips

Avoid

  • Processed food that contain, fat should come from food that naturally contain fat such as nuts and avocados.
  • Sugar
  • Overeating - this is a snack not a meal

Snacks at a meet

Note – every snack/meal should contain a source of protein and a carb

  • Fruit & cheese (bananas are great)
  • Crackers & cheese
  • Yogurt & fruit/granola
  • Raw nuts & seeds – trail mix
  • Oatmeal & fruit
  • Eggs – boiled eggs travel well
  • Sandwich – lean cuts, whole wheat
  • Fruit & Cottage cheese
  • Protein bars – careful what you buy – some are a glorified chocolate bar
  • Fruit Smoothies – add spinach/flax seed/kale -great way to sneak vegs in if you have a picky eater – if dairy is an issue, soy milk can be used instead
  • Almond butter or peanut butter on celery sticks
  • Any and all vegetables with yogurt or hummus
  • Hummus and whole wheat pita chips
  • Cooked pasta in a thermos
  • Pasta Salad
  • Raw snacks that need to be cold can be so they survive the trip.
  • Cherry Bombs - ground almonds, nut butters, cayenne, cinnamon and dried cherries.
  • Guacamole....secret to keeping fresh is lots of lime juice
  • Gatorade powder - fraction of the cost of bottles
  • Coconut water - 2L bottles are way cheaper than smaller single serving bottles.
  • Trail mix - cheerios, pumpkin seeds, sunflower seeds, raisins, dried apricots, mangos. small handfuls of each in a bag.
  • Baby cookies
  • Graham Crackers
  • Pepperoni sticks – turkey is a better option
  • Plain sunflower seeds
  • Plain almonds
  • Pumpkin seeds
  • Granola clusters
  • Yogurt covered pretzels
  • Sliced bell peppers
  • Sliced cucumbers
  • Cut up broccoli
  • Carrots
  • Mandarin oranges
  • All Berries
  • Kiwi
  • Dried apricots
  • Dried mandarins
  • Raisins
  • Cliff bars
  • Peanut butter and wrap rolled around a whole banana
  • Nutella and strawberry wrap
  • Grill plain chicken breasts with olive oil and garlic and cut into cubes - great to munch on with blackberries and strawberries
  • frozen peas
  • dehydrated fruit
  • rice cakes (plain)
  • granola
  • rye crisps (Ryveta style)
  • tuna (single serving style)

Avoid

  • Processed food that contain fat, fat should come from food that naturally contain fat such as nuts and avocados.
  • Sugar
  • Overeating

Cost Saving Ideas

If you go to Byblos just off of Barlow trail in the NE. Their products are much cheaper. The big pack of 6 pita is only $2.25 also they always have items like bagels, tortillas, pizza shells... that were made fresh that day but are not the perfect shape or color that they sell super cheap. You can stock up the freezer and it's 1/4 the price of what you would pay at the store, if not less and so much fresher. 

Great Ideas for Swim Meets

  • Packing lunch in a Ziploc bag – then there are no worries about a lunch bag going missing and your swimmer can keep their garbage in it.
  • A yoga mat to sit on instead of a towel
  • A checklist for your swimmer to use to ensure they haven’t forgotten anything – keep it in a Ziploc bag.
  • Buy snacks in bulk and then divide it into portions
  • Make your swim snacks for the whole meet in one shot
  • Freeze juice so it will be cold for on deck.
  • Re-usable juice box container filled and frozen works better for keeping things cold than the ice/cold packs you can buy

Local Swim Meets

Breakfast Ideas

  • High protein waffles. Made with cottage cheese. Great in the microwave, edible cold as well.
  • Hot water in a thermos and send a few packs of oatmeal to eat on deck.

Supper Ideas

  • Slow cookers are a great time saver and cost saver when it comes to the long hours a family has to put in at the pool
  • Beef on a bun", just put the beef with some herbs and spices in the slow cooker. I then use the leftover beef in the wrap or sandwich the next morning.
  • Cooked chicken from store, Caesar Salad pre-packaged with wraps makes for a super quick healthier option than eating out.

Away Swim Meets

Staying at the same hotel and getting a loyalty card really does pay off. You will accumulate points that go towards free nights and as your status increases, your rewards increase which can include standard late check out which can be a life saver.

When possible, stay at a hotel that breakfast is included – this is a huge time/money saver.

Stay at a hotel that has a fridge and microwave.

Pack all your "snack food" either in a suitcase or cooler (depending on its need for refrigeration) along with a box of snack bags and/or leak proof plastic storage cups with lids.  Ensure a good variety of food, and then let your swimmer go to town at the meet, packaging their own swim bag snacks.

The Swim Meet Bin

It’s a Rubbermaid bin that has everything I need to cook in any type of hotel room. Some items include a small crockpot, small toaster, paper towel, dish cloths, soap, dish drying mat, zip-lock bags, a small container of utensils, knives, can openers, small garbage bags, tinfoil, plastic wrap, Seasonings, microwave egg poacher and pasta cooker, and plastic dishes.

All we have to do is pack our clothes, the bin & dry goods. We buy our fresh items from the store when we get to where we are going.

Before we get into the meal ideas, be sure you know where the smoke detector is and keep your cooking away from it, especially if you are bringing appliances in. The charge for setting one off can be extremely expensive.

Breakfast Ideas

  • High protein waffles. Made with cottage cheese. Great in the microwave. Sneak one into the hotel toaster. Even edible cold.
  • Smoothies - blend the fruit, veggies, etc, at home. Freeze into serving size baggies. Mix with water, coconut water, juice at hotel as you need.
  •  Bring pre made waffles or pancakes to heat up in microwave or toaster for bagels and cream cheese. Can make eggs in microwave
  • Oatmeal: For hotels without a breakfast, this is a great option.  Quite frankly, it works really well at the end of the day too. 

Bring along bowls with a lid.  In each bowl, add quick cook oatmeal, some milk powder and a handful of chocolate chips.  Add hot water to each bowl (usually the coffee maker will put out hot water just fine) but if necessary use really hot water from the tap.  Put the lid on for oatmeal to cook.  Five minutes later it will be done.  The oatmeal is usually a little crunchy, but more than edible.  Optional add ons or changes to the chocolate flavor include yogurt, apple sauce and fruit.

Lunch/Supper Ideas

  • A great time saver – while your swimmer is doing their cool-down, call the restaurant with your order, the timing is just about perfect to have your meal ready as soon as you get there. Take out is even better to have at the hotel so your athlete can relax.
  • Although team dinners or eating out with other families seems like part of the fun for away meets, the amount of time these meals take, are very hard on an athlete, especially at a meet with long sessions and early warm up times.
  • Soups, lazy lasagna (like Tim Horton’s lasagna bowl). Just needs a microwave.
  • Sandwiches....bring all the fixings, precut and sliced. Buns and wraps transport better than bread.
  • Make ahead meals that are frozen and will last in the fridge for a couple of days: pasta bake, Noodles and Chicken and Veggies.
  • Crock pot meals to are good like chili or stews
  • Ensure the hotel has fridge and microwave and bring cooked roast beef, or chicken; and slice it at the hotel to make sandwiches. Add lettuce and real cheese slides; and use 12-grains bread as much as possible.  Boiling potatoes with the skin on travels and heats up well. 
  • Mini lasagnas. Make lasagna in muffin tins. They are nice to freeze and pop in microwave at away meets or as a quick bite when the kids are in a hurry.  Bring a mini toaster and mini kettle ($10 each at superstore) to meets. This way you can make toast, bagels, instant porridge, soup etc. if your hotel doesn’t have one.
  • Pre cook meals and bring frozen or in cooler. Heat up meals in microwave.   Meals that freeze and heat up well:  Lasagna, chill, spaghetti, goulash, BBQ pulled pork, stews, meat/pasta dishes, any meal leftovers, tacos, fajitas
  • Pick up at grocery rolls, bagged salads, or bring homemade salads or vegetables to go with meals.
  • Bring a slow cooker and set up all day on low at the hotel.  e.g. stews, BBQ pulled pork
  • Create an "Ironing Board" Buffet-  of making your own subs/wraps/tacos/fajitas  - e.g. fresh buns/tortillas, meat (such as a BBQ chicken or healthy sliced meats, beef/chicken), vegetables.
  • Bring a blender or Magic Bullet and make smoothies- fruit, yogurt, juice and ice.
  • Take your toaster to for toasted sandwiches, bagels or waffles.

Meals that can be made in a Coffee Pot:

  • Oatmeal – 2 packets of instant oatmeal, honey, jam, salt, herbal tea can be placed in filter for flavor (orange raspberry etc)
  • Pasta, Instant rice, couscous or quinoa
  • Soft or hard boiled eggs – poached as well
  • Chicken – won’t be browned but ¼ covered by water, 15 minutes on each side – season as desired
  • Veg – run 6 cups over and vegs are almost perfectly steamed – broccoli, corn on the cob, cauliflower, peppers, carrots, peas, etc – but remember – fruits and vegs loose nutrients any time they are cooked.
  • Burner can be used as stove – grilled cheese or quesadillas (use foil so you won’t damage the burner)

Rice Cooker– store in rice cooker:

  • Bowls, spoon, small knife and dish towel
  • Small container of oil, salt & pepper, spice
  • For a great meal in a rice pot 1 part grain 1 part veg.
  • Grain – pasta, rice, quinoa, couscous
  • Veg – broccoli, kale, cucumbers, carrots, celery

Fruits/Vegs that travel well:

  • Broccoli
  • Kale
  • Cucumbers
  • Avocados
  • Carrots
  • Apples
  • Celery
  • Corn on the cob
  • all citrus fruits, mangos,

Other travel foods:

  • Canned fish
  • peanut butter
  • dried fruit
  • nuts and seeds (raw)
  • Yogurt
  • milk
  • cold cuts
  • sliced fruit
  • salad
  • cheese

Recipes

Pumpkin Muffins

Ingredients

  • 
3/4 cup brown sugar
  • 
1/4 cup vegetable oil
  • 
2 eggs
  • 
3/4 cup canned pumpkin
  • 1/4 cup water
  • 1 1/2 cups all-purpose flour
  • 
3/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 
1/4 teaspoon ground cloves
  • 
1/2 teaspoon ground cinnamon
  • 
1/4 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup semisweet chocolate chips



I substitute applesauce or avocado for oil, cut sugar in half (sometimes use maple syrup or agave syrup), sometimes half flour half cooked quinoa. Yummy!

COSMIC COOKIES

Ingedients:

  • 2 1/4 cups Quick cooking oats
  • 2 cups Spelt flour (or whole wheat)
  • 1 cup Sunflower seeds
  • 3/4 cup + 2 tbsp Pumpkin seeds
  • 1/2 cup Shredded coconut, unsweetened
  • 1/4 cup Flax seeds
  • 1 cup Granulated cane sugar
  • 1 tbsp Cinnamon, ground
  • 2 1/4 tsp Sea salt
  • 1 3/4 cups Dark chocolate chips
  • 1 1/4 cups Raisins
  • 1/4 cup Water
  • 1/4 cup Blackstrap molasses
  • 3/4 cup Canola oil
  • 1 cup Soy milk

DIRECTIONS

  • Preheat oven to 350˚F. Line baking trays with parchment paper.
  • In a large bowl, combine dry ingredients, everything from oats to raisins. In a separate large bowl, combine wet ingredients, everything from water to soy milk. Add wet ingredients to dry ingredients and mix slow at a low speed (or by hand) until just combined. Do not over mix.
  • Portion cookie dough using a 1/3-cup measure and place onto lined baking tray. Gently flatten cookies before baking. Bake for 24 minutes or until lightly browned.

The famous Baba Ghanoush

Roast 3 whole eggplants(the fat ones not the skinny Chinese ones). Make sure they're on a tray because they leak. You have to turn them over every so often.  They're done when you squeeze them and they feel all mushy and soft. Then you turn on the broiler to try and char the outside a bit. This adds the smoky flavor. Take them out and let them cool for a bit. Then open up and scoop the insides out. We make extra because they can be frozen at this point. Then blend in mixer for us I just use a potato masher it's a bit chunkier. Add 3-4 tablespoons of tahini 3-6 fat cloves of garlic(depends on weather you have a cold or not) juice of 1/2-1 lemon and salt. You can add more or less of everything. I just keep the pita beside me and eat half of it as I taste and adjust. 

Hummus has the same ingredients and you use canned chickpeas so it's easier. They both can be fully prepared in larger quantities and frozen in smaller batches. 

How to make yogurt.

We use it instead of sour cream and we also make yogurt cheese. It's much cheaper homemade. 

Heat a four gallon of 2% milk on medium low to low make sure you stir every so often so it doesn't burn at the bottom. It has to be heated slowly. When it starts to rise and before it over flows remove it from the heat. Let it sit uncovered to cool just until you can hold your finger in it and count to ten. (pleasant science). When it has cooled to that point add one of those small individual containers of plain yogurt it can be less or more, it doesn't have to be exact. Then cover with lid and a blanket and let it sit on the counter until the next day. Then refrigerate. If you want Greek yogurt let it drain through a cheesecloth for a few hours. For yogurt cheese let in drain over night in the cheesecloth in the fridge. To preserve it we put it in a Tupperware and drizzle olive oil on top. It will keep for a very long time because the olive oil prevents it from getting moldy. (the kids like to spread it on Melba toast with cucumbers for a snack, or in pita with cucumbers, olives, tomatoes. Whatever you like). The cost for a big pot is only $5.50. I haven't tried making flavored yet

Power Bites

  • 1 cup peanut butter
  • 1/2 cup honey (I use a little less as I found it too sweet)
  • 1/2 cup coconut oil
  • 2 cups quick cooking oats
  • 1 cup shredded unsweetened coconut
  • 1/2 cup chopped walnuts (optional) I used slivered raw almonds & it was good
  • 1 1/4 cup dark or semi sweet chocolate chips
  • 1 tsp vanilla
  • I also add 1 cup of rice kripies to add a little crunch & hold it together a little better when it thaws.
  • Melt peanut butter, honey & coconut oil over medium heat. Once melted, remove from heat & add remaining ingredients. Stir until the chocolate chips are entirely melted & blended in.
  • Pour into a 9x13 pan (line it with wax paper or it will stick!). Cool in fridge. Cut into square/bars & store in an airtight container or zip lock bag in fridge or freezer.
  • A scoop of chocolate whey protein works great & won’t change the flavor.

Homemade Protein Bars

  • 1 Cup of Dry Oatmeal
  • ½ Cup Natural Peanut Butter or Almond Butter
  • ½ Cup Ground Flaxseed
  • 1/3 Cup Agave Nectar (or Honey)
  • 1 tsp Vanilla
  • Protein Powder (Optional) Chocolate flavour is best)
  • Dried Cranberries (optional)
  • Mini Chocolate Chips (Optional)

Combine all ingredients together in a bowl and mixed until all the oatmeal and ground flax is moist. Roll into bits sized balls or grab a cookie sheet and lay ingredients flat.  Freeze for 1 hour cut and eat (you can store in the freezer or fridge).  They stick together better if kept frozen.

Homemade Granola Bars

Ingredients

  • 2 cups old-fashioned oatmeal
  • 1 cup sliced almonds
  • 1 cup shredded coconut, loosely packed
  • 1/2 cup toasted wheat germ
  • 3 tablespoons unsalted butter
  • 2/3 cup honey
  • 1/4 cup light brown sugar, lightly packed
  • 1 1/2 teaspoons pure vanilla extract
  • 1/4 teaspoon kosher salt
  • 1/2 cup chopped pitted dates
  • 1/2 cup chopped dried apricots
  • 1/2 cup dried cranberries

Directions

Preheat the oven to 350 degrees F. Butter an 8 by 12-inch baking dish and line it with parchment paper.

Toss the oatmeal, almonds, and coconut together on a sheet pan and bake for 10 to 12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl and stir in the wheat germ.

Reduce the oven temperature to 300 degrees F.

Place the butter, honey, brown sugar, vanilla, and salt in a small saucepan and bring to a boil over medium heat. Cook and stir for a minute, then pour over the toasted oatmeal mixture. Add the dates, apricots, and cranberries and stir well.

Pour the mixture into the prepared pan. Wet your fingers and lightly press the mixture evenly into the pan. Bake for 25 to 30 minutes, until light golden brown. Cool for at least 2 to 3 hours before cutting into squares. Serve at room temperature.

Read more at: http://www.foodnetwork.com/recipes/ina-garten/homemade-granola-bars-recipe/index.html?oc=linkback

Almond Bites

2 cups       raw almonds

1 cup         almond butter (or when I don’t have almond butter, I often use peanut butter, natural one preferred)

3 Tbsp.      Shredded unsweetened coconut

3 Tbsp.      honey

1/4 tsp.     sea salt

1/4 tsp.     almond extract

5-6    Medjool dates, pitted

 

Blend almonds in food processor until coarsely chopped, about 15 seconds

Add almond butter, coconut, honey, salt and almond extract.  Process until lightly blended.  Do not over process.

(or you can do this step with your hands. Simply dump the chopped almonds in a large bowl. Add almond butter, coconut, honey, salt and almonds extracts, and mix with hands until dough forms.)

Pinch off a piece of dough about the size of walnut and roll to form a ball.  Gently press the ball to form 1/2 thick round shape.  

Slice dates lengthwise and cut the halves into slivers about 1/3 inch wide x 1 inch long.  Lightly press a sliver into the center of each almond bites.

Store these bites in a tightly sealed container in the refrigerator

 

 

 

 

 

Homemade Protein Bars

 

Mix all ingredients below in bowl:

2 cups Oats

6 scoops of Vanilla Whey Protein Powder

1/4 almonds or other nut that child likes

1/3 cup dried fruit- cranberries or blueberries

1/2 tbsp cinnamon

 

In separate bowl, mix:

3 tbsp natural peanut butter

1/4 cup of light gave nectar (or honey)

1/4 cup almond milk (or substitute 1% milk)

1/4 cup of applesauce

1 square block of semi sweet chocolate or 1/4 cup of choc chips

1 tsp vanilla

Melt above ingredients in microwave for 30sec

 

Mix all dry ingredients above with the melted mixture.

Dump wet mix in 8x8 pain (lined with parchment paper) - press into pan and even out.

Refrigerate for 30min or until bars harden.

Cut into 8 (30g of protein) or 16 (15g of protein) squares.  Enjoy.

 

Ps- You can add or take out ingredients to suit your taste- try pumpkin seeds 

 

Homemade Smoothies:

 

Can make any variation- with protein or without, with milk products or without, any kind of fruit.

Strawberries, banana, apple juice, ice cubes, vanilla yogurt,

 

 

 

 

 

 

EASY BBQ Pulled pork Sandwiches;

Place in slow cooker-

2 tenderloin pork roasts

2 bottles of Diana BBQ sauce

1 onion diced

1 tbsp garlic

Cook for 4-6 hrs.  Shred meat when finished. Add more BBQ sauce if needed.

Serve with Whole wheat buns

 

 

 No Bake ‘Complete Truth” Protein Balls

Gluten free – soy free – dairy free – GMO free

 

Recipe:

         1 cup oats ( organic, gluten free)

         ½ cup peanut butter (all natural)

         1/3 cup honey (local)

         ½ cup ‘Complete Truth Protein’ (available at Nutters, or hemp, quinoa)

         ½ cup raisins

Mix everything together, let chill for ~30 mins. Roll into balls (if mixture seems too dry, wet your hands before rolling or add some water to the mixture)

 

 

Homemade "Gatorade

 

1 cup water, 1 cup apple juice, 1/4 - 1/2 tsp salt (depends on how much child sweats)

 

 

 

 

 

 

 

 

 

Peanut Butter and Fruit Sushi

 

4 slices of whole wheat bread

½ cup of peanut better

granny smith apple sliced

mango sliced

¼ raisins or  ¼ cup toasted coconut

lemon juice

 

flatten bread – rolling pin, spread peanut butter, add other ingredients, roll and cut into slices

 

 

Mozzacado Sandwich

 

4 slices sourdough bread

avocado

tomato

mozzarella cheese

basil

pepper

yum

 

Farmer Sandwich

 

Hearty bread

Whole grain mustard

Sharp cheddar cheese

Butter lettuce

Tart apples

Lemon juice

 

 

 

 

 

 

 

Peanut Butter Monster Cookies

 

½ cup butter – soft

1 ½ cup creamy natural Peanut Butter

1 cup brown sugar

½ cup white sugar

3 eggs

1 tsp vanilla

2 tsp baking soda

4 ½ cups old-fashioned oats

1 cup smarties

 

cream butter and the sugars together

beat in eggs and vanilla

beat in baking soda, oats and fold in smarties

 

350 for 8 – 10 minutes

 

Taco Soup

 

1 lbs lean ground beef

1 28oz  can diced tomatoes

3 cans tomato soup

4 cans of water

1 can of low salt corn

1 pkg of taco seasoning

 

Brown hamburger, add taco-seasoning and mix well.

 

Add all other ingredients and simmer for 30 min.

 

Garnish with shredded cheese, tortilla chips (instead of crackers) sour cream, salsa and anything else you would put on a taco.

 

I usually make this in triplicate; it freezes very well and make it in the slow cooker – just brown the hamburger and throw everything into the crock pot. We buy the taco seasoning at Costco and season to taste.

 

To add fiber I sometimes add a can of kidney beans.

 

Pesto Pasta Salad

 

Favorite pasta – “smart” pasta tastes better than the whole wheat and is much better than white pasta

Costco pesto

Sundried tomatoes

Artichoke hearts

Avocado

Kale and all your other favorite vegetables

 

Once pasta is cooked and cooled, add all other ingredients, toss with pesto and you have an amazing super healthy meal – the kale really holds it’s shape and adds a great crunch to this super food salad

 

Bulgur Salad

 

1 cup bulgur (very cheap – cook 1 part bulgur to 2 parts water, you can find it in the bulk superstore section – bring to a boil and simmer for 10 minutes)

1 can chick peas

6 roma tomatoes - chopped

½ red onion - minced

favorite vegetables

1 bunch of parsley

1 bunch of cilantro

 

Dressing:

 

1 TBSP Olive oil

3 TBSP Lemon Juice

Basil

2 cloves minced garlic

 

 

 

Spinach Tortilla 

 

Add some lettuces and little bid of grated carrot. Make wrap and cut in half. (The sauce for the inside is optional)

 

 

Easiest Slow Cooker Meal in the World

 

1 box lean Italian PC meatballs

2 Jars Fine Herb Pasta Sauce

 

Throw the meatballs and sauce in the slow cooker.

Whole-wheat sub buns and some grated cheese – super easy and the swimmers LOVE it.

 

 

Easy Pesto Chicken

 

 

In a Ziploc bag throw chicken breasts (I am an angry cook) and pesto sauce from Costco. Place chicken on a pan, add a ton of feta cheese. Cook until chicken won’t kill you and feta is golden. About 40 min at 350. Really good.

 

Easy Saucy Chicken

 

Chicken breasts topped with mayo and salsa.  – go easy on the mayo and this is a great fast dish.

 

Hot or Cold Pasta

 

Garlic

Oil

Chicken powder broth

Olive Paste from President’s choice

Water from pasta ½ cup

 

Boil a thick smart pasta

 

Fry the above ingredients together while pasta is cooking, add the water, cook till water is mostly absorbed, add to pasta, serve with fresh parsley.

 

Basic Food Information

 

Protein:

MEATS - Meat cuts should be lean, trimmed & skinless.

- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.

DAIRY - Choose mostly low fat dairy products

- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)

VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat

- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)

PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.

- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
- Casein Protein: (A slow digesting milk protein.)
- Soy Protein: (Derived from soyabeans.)
- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)



Carbohydrates: Complex carbs also contain fibre.

Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.

SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars

- Sugar Cane & Sugar Beets (The main commercial sources of sugar)
- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
- Honey (Honey contains a mix of glucose and fructose)
- Milk (Milk and milk products contain the sugar lactose)
- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)


COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars

- Potatoes, Sweet Potatoes, Pumpkin & Squash
- Yams, Parsnips & Other Root Vegetables
- Corn, Oats Wheat & Other Grains.
- Wholegrain Flours, Breads & Pastas.
- Brans, Weet Bix & Shredded Wheat Cereals.
- Ancient Grains (Amaranth, Millet, Teth, etc).
- Basmati, Brown & Wild Rice.
- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
- Vegetables such as Carrots and Peas.



Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.

Fatty acids are individual isomers of what we more commonly call "fats".
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's

- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)

ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's

 

  • - Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
  • - Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
  • - Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
  • - Eggs (Only the yolk contains the mainly saturated fat)



Fiber - Fiber has no caloric value but is still classed as a macronutrien

  • Broccoli / Cauliflower / Cabbage
  • Celery / Lettuce / Spinach / Watercress
  • Mushrooms / Onions / Carrots
  • Green Beans / Peas / Asparagus / Kale
  • Bean & Vegetable Sprouts / Beetroot / Leeks
  • Cucumber / Zucchini / Aubergine
  • Tomato / Capsicum / Silverbeet
  • Frozen Mixed Vegetables
  • Any Other Non-starchy Vegetable (or similar) of Any Colour
  • Any Grain or Grain Product
  • Fruits & Berries
  • Legumes