Tuesday, 27 August 2013

A quick word on Nutrition

We have discussed it at the AGM and we will have plenty to lay down as principles and guidelines.

Every now and then I come across some interesting tips or recipes to help, too many to remember, this blog will ensure that they will never go to waste again.

So here it is. We discussed that the professionals say the key to a balanced healthy body is 20% fitness but 80% nutrition. Nutrition is hard, not just becuase we love food but because its about getting the right foods under time constraints, while keeping kosher, and while balancing a budget.

Reading this piece from Novak Djokovic, I have tried to keep an open mind to the above, and understanding that this guy probably has two full time dieticians.

Here is the link:

He has a book coming out that includes his strict nutrition regimend, so we aren't going to stick to one block of chocolate after 6 hours of exercise. I would eat the whole bar and a tub of ice cream, however alot of his diet makes sense and the three day meal structure below provides some great ideas for filling nutritous meals. If anyone finds Cashew and Almond butter give me a yell.

Day One
Breakfast: Water first thing out of bed; two tablespoons of honey; muesli (including organic gluten-free rolled oats, cranberries, raisins, pumpkin or sunflower seeds and almonds)
Mid-morning snack (if needed): Gluten-free bread or crackers with avocado and tuna
Lunch: Mixed-greens salad, gluten-free pasta primavera (including rice pasta, summer squash, courgettes, asparagus, sun-dried tomatoes and optional vegan cheese)
Mid-afternoon snack: Apple with cashew butter; melon
Dinner: Kale caesar salad (kale, fennel, quinoa and pine nuts) plus dressing (including anchovies or sardines); minestrone soup; salmon fillets (skin on) with roasted tomatoes and marinade
Day Two
Breakfast: Water first thing out of bed; two tablespoons of honey; banana with cashew butter; fruit
Mid-morning snack (if needed): Gluten-free toast with almond butter and honey
Lunch: Mixed-greens salad, spicy soba noodle salad (including gluten-free soba noodles, red bell pepper, rocket, cashews and basil leaves, plus spicy vinaigrette)
Mid-afternoon snack: Fruit and nut bar; fruit
Dinner: Tuna niçoise salad (green beans, cannellini beans, rocket, tuna, red pepper, tomatoes and canned chickpeas), tomato soup, roasted tomatoes
Day three
Breakfast: Water first thing out of bed; two tablespoons of honey; gluten-free oats with cashew butter and bananas; fruit
Mid-morning snack (if needed): Home-made hummus (including chickpeas and gluten-free soy sauce) with apples/crudités
Lunch: Mixed-greens salad, gluten-free pasta with power pesto (including rice pasta, walnuts and basil leaves)
Mid-afternoon snack: Avocado with gluten-free crackers; fruit
Dinner: Fresh mixed-greens salad with avocado and homemade dressing; carrot and ginger soup; whole lemon-roasted chicken

So there you have it good vegetables, a dose of fruit, wholesome chicken and fish. So the gluten free bread and pastas, nut butters, and other specialty foods will break the bank, especially from a kosher perspective, but perhaps we can start with some small meal substitution to slowly build up to this level of dedicated nutrition. Also I am conflicted on the no dairy part, it is my belief that everyone must cater to their body and blood type; dairy works for some, doesn't work for others. Same with gluten.

There will be more structured planning of nutrition goals later but Novak is a great role model to aspire to.

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