Hip-hip hooray its holidays!

The holidays are a time to relax, have a sleep-in, spend time with friends and family and if you are lucky enough, travel to a holiday destination! Often without the structure of school and training, our eating habits also go on holidays…
Did you know?
• Australians spend a third of their food expenses on eating out! Are you spending your money wisely?
• A meal eaten away from home is two to three times bigger than the serving size of the same meal prepared at home… are you eating too much?
• Takeaway foods are often higher in fat and energy than food prepared at home, and are likely to be lower in fruits & vegetables. Are you meeting your nutritional needs on holidays?

If you eat out 3 times per week on school holidays (which is modest when you consider going on holidays you are likely to eat 3 meals per day away from home) you are spending a lot of money, on a large amount of food that is of low nutritional value – is that assisting your cricket performance goals?

Smart choices for meals away from home:

Breakfast
Choose:
• A fruit platter with yoghurt
• An acai bowl – choose the ones with granola & nuts rather than fruit toppings
• Bread/toast: wholegrain, rye, sourdough and fruit bread with spreads
• Cereals: muesli or porridge with milk or yoghurt
• Smoothie
• Eggs, lean ham, fat trimmed bacon, smoked salmon and baked beans
• Vegetable side dishes such as mushrooms, spinach, tomatoes, onions and avocado
Avoid:
• Fatty cuts of ham, bacon, sausages, hash browns, fried eggs, egg dishes made with cream such as scrambled eggs and eggs benedict, pastries, white bread and sugary cereals.

Lunch

Choose:
• Sushi or rice paper rolls- with fillings such as salmon, tuna, skinless chicken and prawn, avoid deep fried fillings.
• Subway- choose from the 6g fat or less options, choose multigrain/wheat/honey oat bread, avoid the creamy sauces and go for mustards or BBQ/tomato
• Teriyaki chicken/beef/salmon and rice. Ask for extra salad or veggies.
• Simple burger – meat or chicken with salad on a bun. Avoid the extras and sauces, keep it simple!
• Sandwich/wrap/roll with lean meat/chicken and salad
• Kebab – chicken with plenty of salad, skip the creamy sauces and add hommus or BBQ/tomato/chilli
• Noodles – choose the smallest size and ask for extra veggies
• Mexican- soft tortillas such as burritos and enchiladas with beef, chicken, seafood, beans and salad and rice.

Avoid:
• Creamy dressings and sauces, deep fried foods, fatty cuts of meat, chicken with skin, chips, meal deals and upsizing

Dinner

Choose:
• You may choose to have one of the lunch options
• Asian takeaway- chicken & cashew or beef & basil stir-fry with rice or rice noodles
• Steak, baked potato and veggies or salad
• Grilled fish, salad and a handful of chips
• An Italian pizza – thin base, few toppings, go easy on the meat. Have a salad to go with it.
• A tomato based pasta, try to have salad or vegetables to go with it.

Avoid:
• Creamy dressings and sauces, deep fried foods, fatty cuts of meat, chicken with skin, chips, meal deals and upsizing

Snacks

Choose:
• Fruit – fresh or dried
• Yoghurt
• Smoothie
• Handful of nuts or trail mix
• Muesli or nut bar
• A sushi roll or 2
• A couple of rice paper rolls
• Share a toasted sandwich or if you are really hungry eat it yourself!
• A mini burrito or wrap

There are plenty of healthy food choices available when eating out or enjoying a holiday. While the odd treat such as an ice cream is a beach requisite, make the rest of the day nutritious choices to recover from a long term and refuel your body ready for a big term 4 of cricket!

Are you keeping hydrated?

The number one challenge for any cricketer is how to maintain hydration in long days of hot weather when fielding or bowling. Did you know that being dehydrated any more than 1% of your body weight can impact negatively on your performance?
Dehydration makes it more difficult to make decisions and can cause you to fatigue earlier.
Dehydration impairs:
• The body’s ability to regulate heat = increase in body temp + heart rate
• Perceived exertion = feel more fatigued and decreased work output
• Mental function = decreased motor control, decision making, skill & concentration
• Gastric emptying = stomach discomfort and reduced opportunity for fluid replacement

How do I know if I am dehydrated?
Symptoms of dehydration may include overheating, feeling thirsty, early fatigue, headaches, nausea, loss of concentration, muscle cramps and twitches and dark concentrated urine. Sweat rates differs depending on body size, age, exercise intensity, environment and fitness levels so there is no guideline that suits everyone. A great way to check if you are hydrated is by the colour of your urine. Clear to pale straw = hydrated. Yellow, dark yellow or green/brown means dehydrated and impairment of your performance.
What fluids do I need?
For everyday hydration choose water as your main fluid and drink frequently throughout the day. For standard training sessions water is fine too. Keep a water bottle nearby and drink small amounts at every opportunity. If you are training or competing for over 90 mins, it is particularly warm or you know you are a salty sweater (think salt deposits on your lips and face when exercising, a feeling a salt crystals on the skin once sweat dries and a salt ring on clothing once sweat dries) you may choose to use a sports drink such as Gatorade, Staminade or Powerade to help provide carbohydrates and replace electrolytes. Keep sipping on water with your sports drink to ensure adequate hydration.

Practical Tips
– Don’t wait until you are thirsty to drink
– Take a water bottle with you to training and sip often throughout the day
– Check the colour of your urine and aim for a pale straw colour (think homemade lemonade). If it’s more like apple juice, you’re dehydrated!
– Don’t just drink from the bubblers, you will not consume nearly as much as if you have water bottle with you and take sips regularly
~ Eat Smart Nutrition

Junior Cricket Recovery Nutrition

Food and fluid intake following a match or training session is essential to your health and performance as a junior athlete. Given the length of the game, it’s important to ensure you are replacing your glycogen (energy) stores, repairing muscle tissue and rehydrating correctly!

REFUEL

When searching for something to eat or drink post exercise, it’s important to consider the inclusion of some carbohydrate (fresh/ dried fruit, pasta/bread, crackers, muesli bars) as well as some good quality protein (milk/yoghurt, cheese, meat, tuna, eggs, nuts).
For some young athletes, fuel in the form of fluid may be more appealing than solids. In this way, a milk based drink (e.g. Up & Go, a smoothie or simply milk) or a liquid meal replacement (such as Sustagen) may be a good option.
It’s also important to consider timing of the meal. It’s recommended to eat within 30 minutes of training or competition, however, if this falls within the timing of a main meal, then a recovery snack is not necessary. It is useful to plan ahead and pack snacks in your lunch pack or plan what you can purchase on the way home from training or a game to ensure you refuel adequately.

Some good recovery snacks and meals include:
– Yoghurt and fresh/dried fruit
– Sushi hand rolls
– Small tin of tuna with crackers
– Soup with a cheese sandwich
– Sandwich, roll or wrap with protein filling e.g., chicken, tuna, cheese or egg with salad
– Chicken and pasta salad
– Or simply a well balanced evening meal (remember the veggies!)

REHYDRATE

Fluid intake directly after a match or training is essential to ensuring you continue to perform at your best! Directly after a game, rehydrate with water and continue to sip on water for at least 2-4 hours. You might like to add a big drink of water with your recovery meal.

Some good rehydration foods and fluids include:
– Water
– Sports drinks
– Milk-based drinks (such as smoothies & flavoured milk)
– Liquid meal supplements (for example Sustagen)
– Soup (during the cooler season)

As a junior athlete, sweetened drinks such as soft drink, cordial or iced tea are not recommended after training or games. Keep these for a special occasion! Energy drinks and cola which contain caffeine are also not recommended.

In summary, recovery food and fluids should:
1. Start within 30 minutes after exercise
2. Be high in carbohydrates, and contain some protein and fluid
3. Be quick and easy to prepare and eat
4. Pre-planned/packed or able to be purchased

If you have any further questions or concerns, please don’t hesitate to contact Eat Smart Nutrition’s Sports Dietitians.

Are you fuelling up for training?

Imagine you have a shiny new Ferrari sitting in your driveway and the fuel gauge is on low. Do you refuel with regular unleaded or high octane performance petrol? It’s a Ferrari, of course you only put the best fuel in!

Your body is no different. Top quality fuel is required for an athlete before participating in a grueling training session. The right fuel and you will fire on all cylinders, be able to concentrate and pick up new skills and hit the ball for six! The wrong fuel and you will feel sluggish, tired and distracted. Wearing the baggy green did not happen from under-performing at training.

So, what is the right fuel for training? Energy foods, or carbohydrate. Good quality sources of carbohydrate are:
• Wholegrain and wholemeal breads, wraps, rolls and muffins
• Grain and wholemeal crackers and crispbreads
• Cereals such as oats, muesli, porridge, Weet-bix and wholegrain breakfast cereals
• Grains such as rice, quinoa, pasta, noodles and cousous
• Potato, sweet potato and corn
• All types of fruit
• Yoghurt and milk

To be better prepared for training sessions, use this checklist:
– Have you eaten an energy food at every opportunity today? At breakfast, first and second breaks.
– Did you have a high quality energy food snack approx. 2 hours before training? You should eat this as soon as you finish school before tutoring to allow time for digestion. Great examples are:
o A sandwich
o A piece of fruit & a yoghurt
o A milk drink e.g. Up & Go and a muesli bar
o Crackers with spread and a juice
o A wrap
o Muesli with yoghurt

– Have you drunk at least 2 water bottles (1.5L) before starting training?

Poor quality fuel such as chips, chocolate, lollies and soft drink is best left for parties and special occasions. Let’s create a team full of Ferrari’s primed with top quality fuel ready to train hard and get results!

Ally Smith and Lauren James
Eat Smart Nutrition

Is Breakfast Really the Most Important Meal of the Day?

The breakfast meal, like its name suggests is designed to break the overnight fast. For the last 10-12 hours the body has been functioning but is unlikely to have received any source of nutrition. Refuelling the body after an overnight fast is important, but do you know why?

Eating breakfast increases concentration levels over the entire day, can help to manage appetite over the day (which means less hunger in the afternoon or evening) and typical breakfast foods are a fantastic source of nutrients such as fibre. Research has also shown that eating breakfast is associated with a lower risk of type 2 diabetes and lower body fat levels.

From a sporting performance point of view, breakfast is a critical opportunity to refuel and repair from training the day before. If you have an early morning training session, it is important to eat a snack or small breakfast prior to training and then follow up with a breakfast meal or significant snack after training also.

Smart choices for breakfast include:

• Fresh fruit, yoghurt and a sprinkle of natural muesli or a few nuts & seeds
• High fibre cereal with milk, possibly topped with fresh or canned (in fruit juice) fruit
• Porridge with milk topped with fresh, dried or canned fruit for sweetness
• Grainy or wholemeal toast with eggs
• Grainy or wholemeal toast topped with baked beans
• Healthy toastie:  lean ham, light cheese & tomato on grain bread (with a scrape of margarine if required)
• Super smoothie: milk, yoghurt, frozen fruit with a spoon of flax meal or LSA
• Veggie omelette – fill your omelette with any combination of mushrooms, tomato, capsicum, onion, spinach and tomato
• Grain or wholemeal toast spread with peanut butter and topped with sliced banana
• Rye toast topped with egg and smoked salmon
• Grainy or wholemeal toast topped with ricotta, sliced pear & flaked almonds
• Grainy or wholemeal English muffin spread with goat’s cheese and topped with prunes, flaked almonds & a light drizzle of honey
• Breakfast on the run:  a glass of milk, a piece of fruit and maybe a healthy muesli bar

We have included some Eat Smart favourite breakfast recipes for your eating pleasure – enjoy!

CEREAL OPTIONS
Magnificent Muesli                 Serves 12 (1/2 cup per serve)
400 g (4 cups) rolled oats 15 g ground linseeds
100 g slivered almonds
40 g pepitas (pumpkin seeds)
125 g dried apricots, chopped
125 g dried cranberries
1 tbsp. ground cinnamon

1. Combine all ingredients.
2. Store in the refrigerator in an airtight container.
3. You can make Bircher muesli by soaking ½ cup muesli in ½ cup skim/low fat milk (alternatives are soy milk or unsweetened almond milk) or apple juice overnight then stirring through grated apple or pear, and a add a dollop of low fat natural yoghurt.

For toasted muesli:
1. Preheat the oven to 200 degrees. Spread half the oats on a flat ungreased oven tray and cook for about 5 minutes, or until oats brown, stirring once or twice. Repeat with remaining oats.
2. Toast almonds on the same tray.
3. Store in an airtight container.

Brekkie Quinoa                            Serves 2
½ cup quinoa
1 cup milk of your choice
1 tsp ground cinnamon
1 apple (peeled and diced)
1 tbsp. each slivered almonds, sunflower seeds and sultanas
2 tsp honey (optional)
2 tbsp. natural yoghurt, to serve

1. Rinse quinoa.
2. Place in a saucepan with milk and cinnamon. Bring to the boil.
3. Reduce heat and simmer for 10 minutes.
4. Add apple to quinoa with nuts, seeds and sultanas. Cook for about 15 minutes, stirring occasionally. Keep an eye on the progress – its ready when it has a porridge consistency. Add water if porridge looks dry.
5. Stir through honey and serve with a dollop of yoghurt each.

Apple and Passionfruit Bircher Muesli              Serves 4
2 cups low fat Bircher muesli mix (try Carmen’s, Vogel’s brands)
1 cup apple juice 8 tbsp. natural, vanilla or fruit yoghurt 1 Granny Smith apple, skin on, grated 1 punnet strawberries, hulled and chopped
4 tsp honey 2 passionfruit, pulp removed

1.Soak muesli in apple juice overnight (add a little extra water if too dry).  Cover and refrigerate overnight. 2.When ready to serve, divide muesli into 4 bowls.  Evenly portion apple, strawberries, yoghurt, honey and passionfruit over the muesli and serve.

Homemade Toasted Muesli        Serves 16-20
3 cups whole oats (raw) 1 cup raw cashews ½ cup raw brazil nuts ½ cup raw whole almonds ½ cup flaked almonds ½ cup pepita seeds ½ cup sunflower seeds ½ cup pine nuts ½ cup desiccated coconut 2 heaped tbsps. organic coconut oil 2 heaped tbsps. honey or agave nectar

1.Preheat oven to 150 degrees and line two baking trays with baking paper or alfoil. 2.Place oats, desiccated coconut, nuts and seeds into a large mixing bowl. 3.In a small microwave safe bowl scoop in both coconut oil and honey and place in microwave for 1 minute (be mindful the bowl may be hot when removing).  Stir until all coconut oil is melted. 4.Pour melted mixture into the oat/nut/seed mix and stir through gently with either a wooden spoon or large tablespoon. 5.Pour mixture out evenly onto both trays, ensuring that the trays aren’t piled too high with mixture.  Spread to the corners and then place into oven for 35-40 mins or until mixture turns a nice golden brown. 6.Remove from oven and place trays on wire rack until the mixture is cooled completely (this will take approximately 1-2 hours).
7.Once cooled break apart and place in an air tight container.

Baked Oatmeal                                      Serves 10
2 bananas
2 cups blueberries (fresh or frozen)
2 cups rolled oats
1 tsp baking powder
3 tbsp. slivered almonds
1 tsp cinnamon
2 tbsp. firmly pack brown sugar 1 egg 2 cups milk of your choice
1 tsp vanilla essence
yoghurt to serve

1.Preheat oven to 190 degrees Celsius and grease a baking dish with a little butter or cooking oil spray.
2.Slice banana and place on bottom the baking dish with half the blueberries. 3.In a separate bowl combine the oats, baking powder, cinnamon, sugar, 2 tbsp. of almonds and the remainder of the blueberries. Stir gently to combine. 4.Place the dry oat mixture on top of the bananas in the baking dish.
5.Whisk the egg, milk and vanilla essence together in a bowl and pour evenly over oats. Wiggle the baking dish a little to let the milk mixture settle through the oats 6. Place the remainder of the almonds on top and bake for 35-40 mins.
7.Serve with yoghurt.

Quinoa porridge                                                      Serves 4
1.5 cups quinoa, rinsed and drained 1.5 cups milk of your choice 1/3 cup dried apricots, chopped 1/3 cup dried cranberries 1/3 cup pistachio kernels, coarsely chopped
1 cup Greek yoghurt

1.Combine quinoa and 4 cups water in a saucepan over medium heat.Bring to the boil.  Reduce heat to low and allow to simmer,covered for 10 mins. 2.Stir in milk and fruit. 3.Serve topped with pistachios and a large dollop (1/4 cup) of yoghurt.

SMOOTHIES OR LIQUID BREAKFASTS
Mango & Passionfruit Smoothie               Serves 2
1 large Mango, flesh removed and chopped or 1 cup frozen mango
200g passionfruit yoghurt 1 cup milk of your choice 1 passionfruit, pulp removed Ice cubes

1.Place all ingredients in the blender and mix.

 Berry Breakfast Smoothie                                 Serves 2
1 cup milk of your choice 1 punnet strawberries, hulled and chopped 2 tsp tahini 2 tsp almond meal 2 tsp psyllium husk 2 tsp honey 1 tsp ground cinnamon

1.Place all ingredients in the blender and mix.

 Breakfast in a Glass                        Serves 2
1 cup milk of your choice 1 egg 1 small banana, peeled & coarsely chopped
½ punnet strawberries, hulled and chopped
1 passionfruit, pulp removed 1 tbsp. almond meal 2 tbsp. oat bran 2 tsp honey or maple syrup ½ tsp ground nutmeg

1.Place all ingredients in the blender and mix. Add some water or extra milk if too thick.

Breakfast Smoothie Serves 1
1/2 cup yoghurt of your choice 1/2 cup milk of your choice 1 kiwi fruit, peeled and chopped 1 small banana or handful of berries 1 teaspoon honey or syrup 1 dessertspoon rolled oats 2 teaspoons seeds eg chia Or LSA Ice

1.Blend all ingredients until smooth.

Green Smoothie Serves 2
3-4 kale leaves (stalks removed) or 1 cup spinach leaves
1 celery stalk 1/2 small cucumber, peeled Fresh Italian parsley Mint leaves Fresh turmeric or ginger (fingernail sized nob) 1 small green apple 1 ripe kiwifruit, peeled or chopped mango cheek 250ml coconut water 1/2 small peeled beetroot (optional) Ice

1.Blend together on high for up to a minute and drink asap
(NB you can use a variety of vegetables (carrot, broccoli etc), seasonal fruit (pineapple, pear, oranges, berries) & herbs e.g. basil etc.)
 
Protein Power Smoothie Serves 1
1 banana or 1cup berries 2 tablespoons vanilla or chocolate flavoured protein powder 2 tablespoons yoghurt of your choice 200ml milk of your choice 1 teaspoon honey/syrup if desired Ice

1.Blend together

OTHER BREAKFASTS
Caprese Toast                                                      Serves 4
4 slices soy & linseed (or grain) toast 80g ricotta cheese, crumbled 3 roma tomatoes, thinly sliced 1 avocado, thinly sliced 1/3 cup small fresh basil leaves 8 poached eggs

1.Cut the toast in half diagonally.  Top with slices of avocado and tomato, crumble over ricotta.  Top with poached eggs and scatter with basil leaves.

Breakfast McMuffin                                                  Serves 4
4 wholemeal or grain English muffins, halved
120g shaved leg ham 4 eggs 4 slices tasty cheese

1.Heat a non-stick pan with a little spray oil. Add ham and cook for 1-2 mins each side, or until warm. Remove and keep warm
2. Cook eggs in the same pan until cooked to your liking.
3.Toast muffin halves and immediately top with cheese slice. Top with warm ham and an egg.  Place remaining English muffin half on top and serve.

Spiced Banana Bread                                    Serves 10
2 cups wholemeal flour ¾ cup brown sugar ½ cup whole oats 1 cup pepita, sunflower, chai seeds, or chopped walnuts mix
¼ cup dried cranberries 1 tsp cinnamon ¼ tsp salt 3 large bananas, mashed ¾ cup natural Greek yoghurt ¾ tsp bi-carb soda ½ cup apple sauce 2 large eggs 1 tsp vanilla extract

1.Preheat oven to 180 degree or 165 degree fan forced.
2.Line the base of a large loaf tin (25cm x 10cm) with baking paper and set aside 3.In a large bowl place flour, oats, sugar, ¾ cup of the seed/nut mix, cranberries, cinnamon, salt and stir well.
4.In another small bowl place apple sauce and bi-carb soda (will froth up). Add mashed bananas, Greek yoghurt, eggs and vanilla to apple sauce mixture and mix well. 5.Pour liquid mixture into flour and stir only until they are just combined.
6.Pour into lined loaf tray and sprinkle with remaining seed/nut mix on top. 7.Bake for 55-60 minutes or until a cake tester comes out clean.  Cool for 10 minutes in the pan on a wire rack.  Remove from pan and cool completely on a wire rack.
 
Malted Walnut Seed Loaf                                 Serves 12
500g strong wholegrain flour 1 tsp salt Up to 350ml lukewarm water a little sunflower oil, for greasing 7g sachet fast-action dried yeast 100g mixed seeds (e.g. linseed, pumpkin, sesame, sunflower, chai)
50g Walnut pieces

1.Making of the dough:  Place flour, yeast, and salt into a large bowl, making a well in the middle.  Pour in most of the water and use your fingers or a wooden spoon to mix the flour and water together.  Combine until a slightly wet, pillowy, workable dough.
2.Tip the dough onto a lightly floured surface and knead for at least 10 minutes until smooth and elastic.  Throughout the kneading process add in most of the seeds and nuts until all combined.
3.Leave to rise in a clean bowl, cover with cling film and leave until double the size.  Knock back the dough and shape into a large oval.  Roll the oval dough into the remaining seeds then place onto tray to prove (rest) for about 30 mins until it doubles in size.
4.Heat oven to 200 degrees (220 fan forced).  Bake bread for 15 minutes, then reduce heat to 170 degrees (190 fan forced) and continue to bake for 30 mins until the loaf sounds hollow when tapped on the base. Leave the bread on a cooling rack to cool completely. The loaf will stay fresh for ~3 days in an air tight container or can be frozen for up to a month. Ideal toppings:  Spread some goats cheese and fresh berries with a small drizzle honey; Low fat ricotta cheese with sliced pear; Poached eggs with smashed avocado and feta.

Wholemeal Banana and Flaxseed pancakes                       Serves 3-4
100g wholemeal self-raising flour 1 tsp flaxseeds 1 egg 100ml milk of your choice 2 small bananas, sliced 2 tsp rapeseed oil 4 tsp honey 4 strawberries, quartered

1.Sift the flour into a large mixing bowl and then stir in the flaxseeds.
2.Whisk the eggs and milk together in a jug.  Make a well in the centre of the flour/flaxseed mixture and add the egg/milk. Using a whisk, gently move the flour mixture into the wet ingredients until smooth. Add the sliced banana and mix. 3.Heat half the rapeseed oil in a large pan over a medium heat and pour 2 tablespoons of the pancake mixture at a time. Cook on one side for 1-2 minutes, until golden brown on the bottom and you see the pancake puff up. Flip and cook for a further 1-2 mins. 4.Remove from the pan and keep warm (can be put into oven on very low heat) until the remainder of the mixture is used.
5.Serve pancakes drizzled with honey (or maple syrup) and scatter the strawberries over the top.