Food and drink recipes | Food recipes » Andrea Braakhuis - Nutrition Manual for Age Group Rowers

Source: http://www.doksinet NUTRITION MANUAL FOR AGE GROUP ROWERS Compiled by Andrea Braakhuis Sport Nutritionist, NZ Rowing Source: http://www.doksinet General Nutrition for Rowers Eating for endurance • • • • • • Rowers experience a demanding training schedule of prolonged sessions of moderate to high intensity exercise. This comes with a high energy and carbohydrate bill. Re-fuelling between training sessions is a key challenge of the training diet. Inadequate carbohydrate intake will lead to depletion of muscle fuel stores, causing fatigue and ineffective training Low body fat levels are valuable in sports in which the athlete moves their own body mass over long distances or against gravity, since it lightens the “dead weight”. Some athletes are excessive in their strategies to become light and lean. The key is to find a body fat level that is consistent with good health and good performances in the long term. Severe restriction of energy intake and dietary

variety can lead to fatigue, nutritional deficiencies, hormonal imbalances and disordered eating – not to mention the loss of the enjoyment of food and social eating occasions. Although the focus may be on fuel foods, endurance athletes also have increased needs for protein, and various vitamins and minerals. Endurance athletes are often at risk of poor iron status, resulting from the combination of a low intake of readily absorbed iron and increased iron losses. Iron deficiency is another cause of fatigue and poor recovery between training sessions. Healthy bones need an environment of exercise, adequate calcium intake and hormonal balance. Menstrual dysfunction in female athletes is known to impair bone health - the immediate problem may be stress fractures, but the serious long-term problem is an increased risk or earlier onset of osteoporosis. All athletes need to consume high calcium foods, and females should seek immediate help with menstrual irregularities Lengthy workouts

mean high sweat losses, especially during hot weather. Without a fluid intake plan, it is easy to become chronically dehydrated eating to win: 1. The main fatigue factors during prolonged events are dehydration and depletion of carbohydrate fuel stores. Strategies for eating before, during and after the event will be important in reducing the impact of these factors and helping the athlete perform at their best 2. When competition involves multi-stages or a series of heats and finals, recovery between sessions will be an important factor in determining the ultimate winner nutrition strategies 1. Meals should be based on carbohydrate-rich foods – refer to recipes in the recipe section for suggestions. 2. The philosophy of our recipes is to mix and match nutritious fuel foods, with protein sources, and fruits and vegetables. Variety and balance ensure that the athlete achieves all their nutrient needs, as well as enjoying a great range of tastes and food styles. Source:

http://www.doksinet 3. Athletes with very high energy and fuel needs will need the larger portion sizes of our recipes at meals, as well as snacks and action-packed fluids between meals. A cooked or prepared dessert can add to meals, or make a supper before bed. 4. Key strategies for athletes working on a lighter and leaner shape include low-fat eating, and paying attention to serve sizes. The smaller portion size of our recipes may be sufficient – with plenty of salad and vegetables to fill up the plate. Fruit, yoghurt or a hot chocolate provide a light way to finish off meals with a specially prepared dessert as an occasional treat. Well-placed snacks may help to prevent hunger, which leads to overeating at the next meal. 5. Fluid and fuel needs will be a key issue in competition nutrition, and in prolonged events there is opportunity to refuel and rehydrate “on the run”. Sports drinks provide an ideal balance of fluid and carbohydrate to look after both needs simultaneously,

and to taste good to the exercising athlete. The athlete should work out a fluid intake plan, using the opportunities provided in their event to replace as much of their sweat losses as is possible and practical. In very long events like cycling races and triathlons, the athlete may also use sports bars, gels or other carbohydrate foods to add variety and extra fuel intake. These strategies should be practised in training, to promote better performance in training sessions, and allow successful tactics to be fine-tuned. 6. It is important to recover quickly after training sessions or multi-stage competition events and prepare for optimal performance in the next workout. Since substantial refuelling can only occur after carbohydrate is eaten, it makes sense to have a fuel-rich snack or meal soon after the session. While some athletes can eat a high-carbohydrate meal within 30 minutes of the end of the workout, other athletes are challenged by being a long distance from home or food

outlets, or by suffering from fatigue and poor appetite. A snack providing 50-100 g of carbohydrate will start the refuelling process until the athlete is ready to eat their next meal. There are many creative ideas for “light” and portable snacks providing carbohydrate goals, as well as other nutrients that may be important in repair and adaptation. 7. Even with good drinking practices during a workout, most endurance athletes will be in fluid deficit at the end of the session. It is not enough to rely on thirst to promote rehydration. Monitoring body weight before and after the session will provide a guide to fluid losses. Generally the athlete should drink enough fluid to replace 150% of the post-event fluid deficit (e.g drink 3 Litres of fluid to replace a 2 Litre or 2 kg weight loss) After all, sweat loss and urine losses will continue in the hours after the event before fluid balance is finally achieved. Since sweat contains sodium and other electrolytes, athletes who incur

large sweat losses in a single session will need to actively replace sodium during recovery. The everyday diet generally contains more than enough sodium for this task. However, between two training sessions or competition stages, the athlete may need to check that they have consumed sodium-containing choices such as sports drink, bread, breakfast cereal, or savoury foods that are already salted. Source: http://www.doksinet 50 g carbohydrate snacks 600-800 mL sports drink 500 mL soft drink or fruit juice 2 carbohydrate gels Large bread roll with banana filling 1 round jam or honey sandwich and 250 ml sports drink 80 g chocolate bar or jelly beans 2 cereal bars + piece of fruit *60 g (1-2 cups) breakfast cereal + 200 g carton fruit flavoured yoghurt *250-350 ml liquid meal supplement or fruit smoothie * 1 round ham or cheese sandwich + 250 ml fruit juice *60 g sports bar + 250 ml sports drink * rice cream + piece of fruit * these choices are also good sources of protein and some

micronutrients Eating to improve muscle mass • • • • • When increases in muscle size and strength are required, most athletes focus on protein needs. In fact, apart from genetic potential and the right training program, the next essential ingredient is adequate energy intake, which includes special needs for protein, carbohydrate and micronutrients. Some athletes also need to consider weight and body fat goals – especially lifters who compete in weight divisions, and body builders who are judged according to their lean and “ripped” appearance. Training sessions are best undertaken when the athlete is well-hydrated and well-fuelled. Often, athletes forget about these nutritional needs, and fail to bring a drink bottle to training. Fuelling with a sports drink can help to keep the athlete lifting or training with good technique right to the end of the session. Post-training recovery is an important goal for athletes. A snack providing a combination of carbohydrate

and protein, with fluid to rehydrate is the perfect approach. Some recent evidence suggests that it even be better to have this recovery snack just before the weight training session. The sports world is filled with supplements that promote better recovery, faster muscle gains from training, increased fat loss and enhanced performance. These claims are attractive to all athletes, but seem particularly connected to the world of strength training and body building. Since the supplement industry is loosely regulated, it is easy for manufacturers to make false or exaggerated claims about products nutrition strategies 1. Athletes wanting to increase muscle mass require meal plans based on carbohydrate-rich foods to fuel training, and plenty of protein, vitamins and minerals to build the results. The recipes in this book have been developed to achieve good carbohydrate and protein combinations. Source: http://www.doksinet 2. 3. 4. Athletes who need additional energy to make gains in

body size and muscle strength will need the larger portion sizes of our recipes at meals, as well as snacks and action-packed fluids between meals. A cooked or prepared dessert can add to meals, or make a supper before bed Key strategies for athletes working on a lighter and leaner shape include low-fat eating, and paying attention to serve sizes. A few supplements and sports foods provide good value and real enhancements to the to the athlete’s training and competition program. However, for independent and up-to-date advice about what really works and how to make best use of it, consult a sports dietitian Ideas for high-energy snacks – nutritious carbohydrate- and protein-rich choices Fruit smoothies or liquid meal supplements Sandwiches or toasted sandwiches Fruit salad and fruit flavoured yoghurt Sports bars plus fruit juice or sports drink Creamed rice Muffins, scones or fruit buns with flavoured milk Fruit and nut trail mix and fruit juice or sports drink Eating to decrease

body fat nutrition strategies 1. The recipes in this book are based on carbohydrate-rich, moderate-fat eating. When restricting energy intake to stay trim, the athlete should look for recipes that are gold medal winners for calcium, iron and phytochemicals to ensure that nutrient needs are met from the small portion serves. 2. The skill athlete should keep well-fuelled with carbohydrate rich choices before competition and training sessions. During lengthy sessions, particularly in the heat, fluids should be consumed to promote hydration. When long sessions mean skipped meals, a carbohydrate-rich snack or carbohydrate-drink should be consumed to refuel. Ideas for staying lean and trim: Don’t overdo the portion size at meals. Choose the smaller serve size of recipes in this book and fill the plate with extra vegies or salad Have a well chosen snack during the afternoon to pre-event extreme hunger at night. Don’t snack between meals for entertainment rather than need If you like to

have something before bed, save something from your dinner rather than having extra food Choose low fat cooking methods, as used in these recipes. Avoid adding butter, margarine, cream, oils or creamy dressings to foods Choose lean cuts of meat, fish and poultry, and remove skin and fat before cooking Source: http://www.doksinet Try low fat versions of dairy food, and use cheese (even reduced fat types) as a sprinkle rather than slabs Source: http://www.doksinet Nutritional Strategies to Promote Training Recovery Before Training: • To provide 1 g carbohydrate per kilogram body weight and protein. • To provide 5 grams of high quality protein (either essential amino acids or whey protein or soy protein are all good options). • Vitamin C (120mg), Vitamin E (20IU), Sodium (250mg), Potassium (120mg), Magnesium (120mg). Options include: • For a standard 70-90kg rower this would equate to 2 cups cornflakes with milk and 3 dessertspoons of yoghurt. Tinned fruit • 4 pieces of

toast with peanut butter (or jam/honey for light weights). Glass of juice. During Training (turn around point): • To provide high glycemic index carbohydrate in amounts of 30 grams per hour. Options Include: 1. Red 8 Sports Hydrate (250ml=22g CHO) 2. Xrl8 Sports drink (rowing formula) (250ml=19g CHO) 3. Carbohydrate gels such as Leppin squeezy, powergel, Gu etc. (1 gel=30g CHO) 4. Jelly beans (10 beans=30g CHO) After rowing (before weights): • To provide 20 grams high glycemic index carbohydrates. • To provide 5 grams of high quality protein (such as whey protein or essential amino acids). Options Include: 1. Red 8 Just Whey Recovery (1-2 tablespoons in water) 2. Ripe Banana (30g carbohydrate) and 1 tablespoon Complan + 1 tablespoon skim milk powder mixed with water. Before afternoon training session: • To provide low-medium glycemic index carbohydrates in amounts 1g per kg body weight. This equates to about 70-90g carbohydrates Options include: 1. Red 8 Just Whey Plus (1

tablespoon) with water + banana or cereal bar 2. Red 8 Just Whey Recovery (1-2 tablespoons) with water+ handful sultanas After afternoon training session: Source: http://www.doksinet • • • To provide high glycemic index carbohydrates in amounts 1g per kg body weight. This equates to about 70-90g carbohydrates To provide 20grams of high quality protein Vitamin C (120mg), Vitamin E (20IU), Sodium (250mg), Potassium (120mg), Magnesium (120mg). Options include: 1. Best option is too consume post training meal as quickly as possible. Source: http://www.doksinet Nutritional Issues of Concern to Rowers Fatigue • • • • Investigate inadequate carbohydrate consumption Ascertain dietary iron intake and consider referring to medical team for iron testing. Investigate adequate fluid consumption at training and between sessions Ensure the athlete consumes food before and after training to maximize recovery from sessions. Low immunity and frequent illness • • • •

Investigate poor intake of vitamins and minerals. Investigate poor consumption of carbohydrate Investigate whether the athlete consumes enough total energy. Ensure carbohydrate consumption during training until illness subsides (or further if warranted). Failure to build muscle • • Investigate adequate but not excessive protein intake. Ensure regular healthy snacking throughout the day. Difficulty decreasing body fat • • • Investigate dietary fat intake Investigate refined carbohydrate intake Investigate total food quantity Special issues and requirements for rowers: • • Iron needs: Rowers especially women and young males can be at high risk of low iron status. Signs of low iron can include feeling more tired or weaker than usual, shortness of breath (due to decreased uptake of oxygen), dizzy/faintness. Eat iron rich foods such as red meat, kidneys, chicken, beans and nuts, green leafy vegetables and fortified cereals. Drinking vitamin C rich drinks can help iron

absorbency while drinking calcium rich drinks i.e milk will decrease the uptake of iron Those at risk may need regular blood test checks and a visit to the dietitian to assess their current diet. Fluid requirements: Due to long training sessions and limited break times on the water, fluid during recovery is very important. A rower can lose up to 1-2kg bodyweight from sweat loss (depending on factors such as gender, temperature, duration and type of session). Rowers Source: http://www.doksinet • • • should monitor their fluid loss by weighing themselves before and after sessions. To fully rehydrate it is recommended to consume 150% of the fluid deficit and electrolytes should be added to replace the loss during sweating and to help with the retention of water. Recovery nutrition: Due to high training loads with rowers and also the nature of the sports training location not being close to home it is often hard to get the recovery food in within the optimal 20-30min bracket

straight after training. Take recovery foods (eg high GI food such as honey sandwich, muesli bar, ripe banana) in your bag to have straight after the row or even take food in the boat with you for long rows. Fat mass: In rowing the power to weight ratio is important. The heavier and stronger you are the more power you can generate. However the greater fat mass you have, although making you heavier, results in dead weight that must be carried in the boat. So it may be necessary especially for lightweights to monitor body fat levels through skinfolds and excess energy in the diet such as excess fat and sugar and alcohol may need to be targeted. See a sports dietitian for more information. Energy intake: Rowers have high energy and carbohydrate needs. Heavyweight men and some lighter women may especially struggle to consume enough food to meet requirements. Frequent snacking, eating energy dense foods, and/or extra meal supplements or protein drinks may be needed – see dietitian for

individualized needs. Food Budgeting Tips: • • • • • • • • Shop using a list therefore minimising the temptation to buy unnecessary items. Keep the shopping list in the kitchen to add items that are used up. The shopping list should also be used to plan the meals for the following week. This will allow rowers to use cooks books for planning and ensure all of the ingredients are in the house. Attempt to minimise the meals purchased away from home. Rather, eat at home and go out for coffee or tea. Don’t shop on an empty stomach. Try and purchase items on special or “no name’ brands. Crock-pots or slow cookers are a great way to cook cheaper meat cuts without fat. Meat, tinned tomatoes and vegetables can be put into a crock pot in the morning on low ready for your arrival home from your evening session! Don’t forget to include cheap protein sources such as baked beans, lentils, pea soup, eggs and peanut butter in your diet. Source: http://www.doksinet

Nutrition Advice when Travelling with Rowers Travelling away from home for training and competition is standard practice for most of the rowers. Unfortunately, the disruptions and distractions of a new environment, changes in schedule and exposure to different foods can significantly affect usual eating habits. Major nutritional challenges faced by athletes while travelling include: • achieving carbohydrate and protein requirements • meeting daily vitamin and mineral requirements • balancing energy intake • maintaining adequate hydration • food safety It is essential that strategies are put in place to minimise the impact of travel on an rowers food intake. Whether the rower is travelling overseas or on a long local bus trip, the key to successful eating while on the move is planning and preparation. Plan Ahead A general plan consisting of where, when and what the rower is planning to eat on each day should be constructed around the anticipated daily schedule. It is

important to keep foods and meal times as similar as possible to the usual daily routine at home. Research the Destination Food patterns at the destination should be investigated as thoroughly as possible before leaving home: • Are all important foods available? • Is the accommodation self-catering or will it be necessary to rely on restaurants or takeaways? What are the hygiene and food safety risks? The internet, travel agencies, embassies, competition organisers or other rowers who have travelled to the destination before can be used to gain information. Choose Your Catering Style Self Catering Cooking skills, budget and access to shops will determine the meals that can be served. The availability of food at local shops, the cooking and storage facilities and available utensils need to be investigated before leaving home. Ideally, the menu should be planned in advance. This is where the NZ academy of sport nutritionist can be valuable in designing menus that can be taken with

the team taking much of the guess work out of food provision. Source: http://www.doksinet Restaurant Eating Rowers often stay in hotels where all meals are provided in the hotel restaurant. On other occasions, rowers may choose to cater for their own breakfasts and lunch and use a restaurant for the evening meal. Where possible, restaurants should be investigated before leaving home. The meal options, cooking styles, opening hours and hygiene of the establishment should be considered. It is useful to book restaurants ahead of time as many businesses are unable to cater for specific requests or large groups at short notice. Discussing the proposed menu with restaurant staff in advance will minimise problems at mealtime. This is particularly important when athletes have special dietary needs (e.g vegetarian, food intolerances) Meals that focus on carbohydrate choices such as rice, noodles and pasta are a good place to start. Add lean sources of protein such as lean meat, fish,

chicken, beans or tofu and include plenty of vegetables. Avoid dishes that are deep fried or battered. Buffet style eating can be a good option as it allows athletes a range of choices. It is quicker than waiting for individual meals to arrive and is cost effective. One of the pitfalls of buffet eating is that it is easy to over indulge. This can be avoided by planning meals in advance and leaving the buffet when full. If using the same restaurant for more than a few days, vary the menu from day to day rather than within a meal to avoid boredom. If possible, avoid being solely reliant on restaurant/fast food options They can be time consuming, expensive and a nutritional challenge. Snacks Snacks are an important component of eating and recovery nutrition plans for most rowers, however access to quality snacks can be difficult when travelling. It pays to take a supply of portable, non-perishable snack foods that are unlikely to be available at the destination. It may be useful to send

a package of supplies ahead to decrease baggage. Remember to check with customs/quarantine regarding foods that are restricted from crossing certain borders. Useful Food Items To Take cereal bars breakfast cereal canned snack pack fruits dried fruit instant noodles jam, honey, peanut butter, Vegemite powdered sports drink powdered liquid meal supplements powdered milk concentrated fruit juice baked beans and spaghetti Hotels usually only cater for 3 meals/day. Arrange for snacks such as yoghurt, fruit and cereal bars to be placed out at meals so that athletes can take them for snacks later in the day. Alternatively, arrange for a communal area to be stocked with snacks (i.e the managers room) Source: http://www.doksinet Travelling by Air Meals and Snacks Rowers are not used to forced inactivity therefore hours spent on a plane may lead to boredom. It is important that rowers avoid over eating to relieve boredom. Taking other activities on board, drinking water regularly and chewing

sugar-free gum can decrease the temptation to snack excessively on long flights. Alternatively, rowers with high-energy needs may struggle to meet their needs if they rely solely on in-flight catering. This may cause the athlete to arrive at the competition destination with reduced fuel stores. Several strategies can be taken to minimise these risks to performance: • Enquire about the in-flight menu and timing of the meal service in advance. • On long flights, try to adopt a similar meal and sleep pattern to that anticipated at your destination. This may help to reduce the effects of jet lag. • It is advisable to pack extra snacks in carry-on luggage. Food available for sale at airports tends to be expensive and it can be difficult to find nutritious options. It is always useful to have some supplies in case of unexpected delays. In-Flight Fluid The risk of becoming dehydrated on long flights is high as the pressurised cabins cause increased fluid losses from the skin and lungs.

Symptoms of dehydration may include headaches or slight constipation. It is inadequate to rely on cabin service for fluid as the serve sizes of drinks is very small. Rowers should take their own supply of bottled water onto the flight to supplement the water, juice and soft drink provided in the air. Sports drinks are also a useful choice as they provide a small amount of sodium that helps promote thirst (therefore encourages a greater fluid intake), and decreases urine losses. Aim to drink approximately 1 cup per hour during the flight Caffeine-containing fluids such as tea, coffee and cola drinks may cause increased urine production, but can still contribute to a positive fluid balance in athletes (especially in those who regularly drink caffeinated drinks). Alcohol should be avoided on flights. Food Safety at the Destination Gastrointestinal problems are common when travelling to foreign destinations. These can occur in both developing countries and safe destinations. Adopting good

personal hygiene and food safety practices will help to decrease the risk of infection and illness. If the local water is unsafe to drink: Drink only bottled water or drinks from sealed containers. Avoid ice in drinks. Clean teeth with bottled water. Avoid salad vegetables unless washed in bottled or boiled water. Only eat fruit if it can be peeled. Source: http://www.doksinet In high risk areas: Eat only from reputable hotels or well known franchises. Avoid street stalls and markets. Be wary of fish and shellfish. Only consume food that is steaming hot or has been refrigerated. At all destinations: • Avoid sharing cups, bottles or utensils as infections and illness can be transmitted this way. If vomiting or diarrhoea does occur, it is important to replace lost fluids and electrolytes. Oral rehydration solutions and a safe water supply should be used. A bland diet consisting of dry toast, crackers, biscuits and rice may help. Avoid alcohol, fatty foods and dairy foods until the

diarrhoea has ceased. Food at the Competition Venue Unfortunately, most sporting venues provide food choices such as deep fried snack foods, crisps and chocolate. Nutritious options are often hard to find Rowers should carry pre and post exercise snacks and drinks to the venue to ensure that appropriate choices are readily available. Sandwiches, cereal bars, fruit, juice, liquid meal supplements and bottled or powdered sports drinks are ideal. Check that the venue has accessible water outlets and that the water is safe to drink. Carry your own bottled water if the water supply is in doubt. Source: http://www.doksinet Competition day eating Depending on the regatta competition (i.e duration over two days resulting in racing up to 3-4 races in a day, or a regatta lasting a week long racing 1-2 races per day) will depend on the type and timing of competition food needed. It is important to eat recovery foods 20-30minutes after racing such as honey sandwich (with white bread), creamed

rice, muesli bar, fruit, low fat muffins, fruit bread, raisins. These foods have a high GI which means they can be digested quickly providing instant glucose for replacing the carbohydrates lost. A good carbohydrate meal should be consumed 2-3 hours before the race e.g pasta, porridge, rice, cold potatoes, sandwiches, and for lunch depending on the timing of the races. Rowers especially lightweights may need to be careful leading up to their race if it is over a week as energy needs maybe less so intake will have to be tailored so as to stay at weight. Those who can not stomach eating before racing could take meal supplements or carbohydrate/protein shakes. Drinking is very important as a dehydration of 2% bodyweight loss could have detrimental effects on performance. Sports fluids are good for recovery as they help to replace electrolytes lost in sweating and carbohydrate. Even adding a little sports powder into your water during the day to help you drink more may be useful. Key

competition foods: Honey/jam sandwich Museli bars (low-fat) Creamed rice Canned spaghetti/baked beans Yoghurt Sports drink fat) Fruit bread gel healthy baking (low-fat) fruit – fresh or dried iced buns protein milkshake rice crackers (low fat) potato/pasta/rice salads (lowCarbohydrate shots/ energy What should I eat during competition? The major regattas usually run for two days to a week with rowers often have only one race per day. At the week to week regattas rowers may race in up to three or four events meaning that there is little time for rest and recovery in between. Eating during competition can be difficult, when nerves and a busy schedule can take over! Practising competition eating during training sessions will help to identify food choices that will work best. Examples below: If less than 60 minutes between races: fluids, sports drinks, juices, glucose lollies and fruit are the best options (as they are rapidly digested from the gut) If 1-2 hours between races: pasta,

rice or noodle-based dishes with low fat sauce/toppings or sandwiches with honey/jam/banana are good choices. Sports bars, cereal bars or low fat muesli bars can be handy also. Source: http://www.doksinet If more than 2 hours between races: a more substantial meal or meal replacement can be eaten (with plenty of fluids, of course!) Rowers need to be prepared with snacks as regatta courses can be some distance away from shops. A chiller bag packed with plenty of fluids and snacks like cereal bars, fruit and sandwiches can be a handy way of keeping food cool and safe by the water. Source: http://www.doksinet Antioxidants (Including vitamin C, E and flavanoids) Supplement Overview Physical activity causes an increase in energy requirement and therefore an increase in metabolism. Increased metabolism has a side effect of increasing the production of free radicals in the body. The free radicals can cause damage to muscle, immune system and recovery if in excess of the rowers’

ability to resist. Some evidence suggests that antioxidant supplementation may assist the body to resist free radicals and therefore recovery from exercise. Supplement Profile Daily dose of 500mg vitamin C and 500IU vitamin E and 3000mg anthocyanins. Most studies have only been short term, so benefits may only be with short term supplementation, in fact long term supplementation has been associated with lower improvements in endurance capacity and should therefore be avoided. Suggested to be used in increased training periods or when competition travel. Situations for use in Rowing • • • Rowers commencing a period of high intensity training. Rowers with a poor intake of nutrients are far more likely to benefit. Rowers traveling to compete in areas with very little fresh fruit and vegetables may also benefit. Concerns Antioxidant mechanisms within the body are complex and some act in negative ways if taken in excess. Little concern in the amounts recommended. References:

Pilaczynska-Szczesniaj, L., Skarpanska-Steinborn, A, Deskur, E, Basta, P & Horoszkiewicz-Hassan, M. (2005) The influnence of chokeberry juice supplementation on the reduction of oxidative stress resulting from an incremental rowing ergometer exercsie. International Journal of Sport Nutrition and Exercise Metabolism, 14, 48-58. Source: http://www.doksinet Kanter, M.M, Lori, AN, Holloszy, JO (1993) Effects of an antioxidant vitamin mixture on lipid peroxidation at rest and postexercise. American Journal of Applied Physiology, 161, 965-969. Watson, T.A, MacDonald-Wicks, LK & Garg, ML (2005) Oxidative stress and antioxidants in athletes undertaking regular exercise training. International Journal of Sport Nutrition and Exercise Metabolism, 15, 131-146. Dernach, A.R, Sherman, WM, Simonsen, JC, Flowers, KM & Lamb DR (1993). No evidence of oxidant stress during high-intensity rowing training American Journal of Applied Physiology, 161, 2140-2145. Calcium (including calcium

citrate malate, calcium carbonate, calcium phosphate or calcium lactate) Supplement Overview: Calcium is important for optimal bone status; it is also integral for a range of body functions including neuromuscular transmission, muscular contraction and blood coagulation. Body calcium balance is tightly controlled with calcium requirements being met by dietary intake or when dietary intake is inadequate by mobilisation of bone stores. Calcium is also lost through sweating Supplement Profile: 600mg/ d: preferably in the form of Calcium Citrate Malate which has increased water solubility and thus bioavailability. Situations for use in rowing: When intake assessed as lower than 1200mg/day for athlete population and need can not reasonably be met by dietary intake; for example low energy diets for light-weight rowing, lactose intolerance or milk allergy, or an aversion to milk or dairy products. This may include other situations when athlete has increased requirements as determined by

physician. Concerns: Several factors are important for maintaining bone mineral density, including or hormonal status, so other areas should be addressed as per advice from physician. Rowing is not a weight-bearing exercise – however bone health should not be compromised in rowing over other sports through loading via muscular contraction and other activities; combined with an adequate calcium intake. Source: http://www.doksinet Calcium intake assessment should be performed by dietitian and calcium prescribed in conjunction with dietary history and assessment. Supplemented calcium should be separated from supplementation of iron due to co-binding of the minerals, therefore multi-vitamin formulations are not as bioavailable for calcium. References: Clarkson, PM & Haymes, E. (1995) Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron. Medicine and Science in Sports & Exercise, 27(6):, 831-43. Jasminka, Z & Kerstetter, J. (2000) Nutrition in

Bone Health Revisited: A story beyond calcium. Journal of the American College of Nutrition, 19, 715-737 Heinonen, A, et al. (1995) Bone mineral density in female athletes representing sports with different loading characteristics of the skeleton. Bone, 17(3), 197-203. Nattiv A & Armsey TD Jr. (1997) Stress injury to bone in the female athlete Clinics in Sport Medicine, 16(2), 197-224. Electrolyte Replacement Supplements Supplement Overview Rowers may wish to utilise an electrolyte replacement supplement if competing in a light weight division and therefore require rapid rehydration following moderate to large fluid deficits or other dehydrating activity. In addition to this, some rowers have very high sweat rates and therefore when competing in hot conditions may benefit from an electrolyte replacement supplement. Sports drink (10-25 mmol/L sodium and 3-5 mmol/L potassium) may not address the replacement of large electrolyte losses through dehydration or excessive sweat. In the

case of post rehydration, there is sound evidence that the replacement of electrolyte losses, particularly sodium, must occur before fluid balance is fully restored. If sodium is not replaced, the drinking of plain water or salt free drinks will lower sodium levels in the blood, therefore decreasing thirst and increasing urine output. Supplement Profile Commercial electrolyte replacement supplements such as flavoured gastrolyte or electrolyte tablets available in most chemists are ideal. These supplements should contain the following quantities of electrolytes: Source: http://www.doksinet Electrolyte Sodium Potassium Ideal (mmol/L) <145 mmol/L 20-30 mmol/L Chloride 50-100 mmol/L Ideal (g or mg/L) <3.3g/L or 3300mg/L 0.8-12g/L or 8001200mg/L 1.8-35g/L or 1800-3500 mg/L Generally these supplements will be low in carbohydrate and rowers using these solutions following weigh in should also pay careful attention to replacing carbohydrate as well. In this situation,

electrolyte tablets may be added to a standard sports drink to replace fluid, electrolytes and carbohydrate. Refer to “Making weight guidelines” for direction on a post weigh in strategy. Situations for use in Rowing • • Light weight rowers post weigh in. Training in hot conditions to be used as a post exercise recovery. Concerns for supplementation Drinks containing a high electrolyte content may not taste as favourable and therefore limit the overall consumption of fluid at a crucial time. This issue should be minimal with practice prior to competition time. References Slater, G.J, Rice, AJ, Sharpe, K, Tanner, R, Jenkins, D, Gore, CJ & Hahn, A. (2005) Impact of acute weight loss and/or thermal stress on rowing ergometer performance, Medicine & Science in Sports and Exercise, 195, 1387-1394. Burge, C.M, Carey, MF, Payne, WR (1993) Rowing performance, fluid balance, and metabolic function following dehydration and rehydration. Medicine & Science in Sports ad

Exercise, 25, 1358-1364. Glycerol Supplement Overview Glycerol is a 3-carbon alcohol which is the structural backbone of triacylglycerol molecules. It has been suggested that glycerol acts as a hyper hydrating agent because it is rapidly absorbed, as well as evenly distributed Source: http://www.doksinet among body fluid compartments. It is a natural metabolite that is well tolerated in the body and has the ability to assist the body to retain fluid. This may be beneficial for light weight athletes following weigh in to assist the body retain fluid that otherwise might be lost to urine output. Supplement Profile Most studies have used amounts of 1g/kg bodyweight of glycerol mixed with 25ml/kg bodyweight of fluid immediately after weigh in. However, this should be trialed with each individual rower as it results in a large volume of fluid to consume and this may not be acceptable to all rowers. Glycerol is a thick liquid that can be purchased from most pharmacies. Refer to

“Making weight guidelines” for direction on a post weigh in strategy. Situations for use in Rowing • • Light weight rowers post weigh in. Training in hot conditions to be used as a post exercise recovery. Concerns for supplementation Some athletes have experienced abdominal bloating, diarrhea and headaches. For this reason, this supplement should be trialed during training References Wagner DR. (1999) Hyperhydrating with glycerol: implications for athletic performance Journal of the American Dietetic Association, 99, 207-212. Robergs RA, Griffin SE. (1998) Glycerol: biochemistry, pharmacokinetics and clinical and practical applications. Sports Medicine, 26, 145-167 Koenigsberg PS, Martin KK, Hlava HR, Riedesel ML. (1995) Sustained hyperhydration with glycerol ingestion. Life Science, 57, 645-653 Riedesel ML, Alien DY, Peake GT, Al-Qattan K. (1987) Hyperhydration with glycerol solutions. Journal of Applied Physiology, 63, 2262-2268 Anderson MJ, Cotter JD, Garnham AP, Casley

DJ, Febbraio MA (2001). Effect of glycerolinduced hyperhydration on thermoregulation and metabolism during exercise in heat International Journal of Sport Nutrition and Exercise Metabolism, 11, 315-333. Kavouras SA, Casa DJ, Herrera JA, et al. (1998) Rehydration with glycerol: endocrine, cardiovascular, and thermoregulatory effects during exercise in 37°C. Medicine and Science in Sports and Exercise.;30, S332 Scheett TP, Webster MJ, Wagoner KD. (2001) Effectiveness of glycerol as a rehydrating agent. International Journal of Sport Nutrition and Exercise Metabolism, 11, 63-71 Source: http://www.doksinet Iron Supplement Supplement Overview Reduced iron content in the blood is a common issue amongst rowers and is due to an imbalance between dietary intake and requirement by the body. It is now recognised that females with a ferritin reading below 16-20ng/mL will benefit from supplementing their diet with an iron supplement. However, having said this each athlete is different and a low

reading for one rower may be high for another. For this reason it is useful to monitor iron levels on a semi-regular basis to ascertain real changes for that individual. Supplement Profile Ferro-gradumet is the first iron supplement of choice recommended by sports physicians, as it provides a good quantity of iron. Best taken on an empty stomach with 250-500mg vitamin C. Chris Milne will recommend alternative sources of iron supplementation if constipation is a side effect. Situations for use by Rowers When determined by a sports physician to have a low ferritin level. Factors that may contribute to a low ferritin level include: Chronic anti-inflammatory medication Low dietary intake of red meat or other high iron foods. Female menstrual cycle Increase in cross training like running Dietary advice on high iron foods given when the rower is deemed to have low iron status will assist the transition off iron supplements. Concerns for Supplementation Excessive iron consumption when the

need has not arisen can result in excess accumulation of iron within the body and a decreased absorption of other nutrients. Source: http://www.doksinet Cook Book for Rowers Compiled by Andrea Braakhuis Source: http://www.doksinet Eating for Athletic Performance The fridge and pantry should contain your own high energy snacks with carbohydrate and protein. Ideas for Snacks • Fruit Smoothies • Sandwiches or toasted sandwiches • Tinned fruit and yoghurt • Cereal bars and fruit juice • Muffins, scones and fruit buns • Flavoured milk • Fruit and nut snack mix and fruit juice. • Creamed rice. Athletes require meal plans based on carbohydrate rich foods to fuel training, and plenty of protein, vitamins and minerals to build the results. Athletes who need to build muscle need to consume large meals, whilst those trying to reduce body fat levels need to watch their fat intake. List for the freezer Skinless chicken, lean mince, lamb or pork fillets, frozen vegetables,

bread, pizza bases. List for the fridge Fresh fruit and vegetables, juices, hokkien and other noodles, reduced fat cheese (or Edam cheese), low-fat yoghurt, dairy snacks, creamed rice, milk, eggs, sauces: Chilli, plum, chutney, tomato, mustard, low fat salad dressing. List for the pantry Pasta, rice, oats, breakfast cereal, burritos, canned spaghetti and baked beans, tomato soup, canned fruit, tuna, creamed rice, salmon, long-life milk, bottled pasta sauce, soy-sauce, fish sauce, vinegar, rice cakes, cereal bars, muesli bars, dried herbs, pancake mix, spray on oil. Source: http://www.doksinet Recipes Baked Beef Risotto Spray canola or olive oil 1 onion, finely chopped 2 teaspoons minced garlic 350 g lean beef mince 1½ cups arborio rice 1 litre (4 cups) Beef Stock 150 g baby spinach leaves 400 g sweet potato (kumera), cut into small cubes 1 tablespoon finely grated Parmesan cheese freshly ground black pepper, to taste Preheat the oven to moderate (180°C or 350°F). Spray a large

pan with oil and heat Cook the onion, garlic and mince for about 5 minutes or until browned, breaking up any lumps of mince with a fork. Add the rice and stir until well combined Stir in the stock, spinach and sweet potato and bring to the boil. Transfer the mixture to a 2 litre (8 cup) capacity ovenproof dish. Cover and bake for 20 minutes Remove the lid from the dish, stir the risotto well and return to the oven to cook, uncovered, for a further 10 minutes or until the rice is tender and the stock has been absorbed. Stir in the parmesan cheese and season to taste. Serve immediately Analysis: Fat: 12-16 grams per serve. Preparation time: 10 minutes Cooking time: 35 minutes Serves 4 Seafood Paella 12 mussels 300 g medium green (raw) prawns 200 g scallops spray canola or olive oil 1 onion, chopped 2 teaspoons minced garlic pinch cayenne pepper 1 red capsicum, chopped 1 green capsicum, chopped 1½ cups long-grain rice 400 g can crushed tomatoes 250 ml (1 cup) Chicken Stock 1 cup frozen

peas Scrub the mussel shells and remove the beards. Place into a large pan with 1/2 cup water. Cover and cook over medium heat for 5 minutes, shaking the pan occasionally Discard any mussels which do not open in this time. Peel and devein the prawns, leaving the tails intact. Spray a large nonstick frying pan with oil and heat Add the prawns and scallops and cook over high heat for about 2 minutes or until the flesh turns white. Remove from the pan and set aside Add the onion to the pan and cook Source: http://www.doksinet over medium heat for 3 minutes or until soft. Stir in the garlic and cayenne, then the capsicum and rice, and cook, stirring constantly, for a further 2 minutes. Add the tomatoes, stock and peas and stir through. Bring paella to the boil then reduce the heat to very low and cover tightly. Cook for 20 minutes or until the rice is just tender and the stock is almost all absorbed. Add the prawns, scallops and mussels to the rice, and very gently stir through. Cover

and cook for a further 3 minutes or until the seafood is heated through. Serve immediately HINT: A "pinch" of something usually means less than a ¼ teaspoon. To avoid getting the hot cayenne on your fingers, lift it with the tip of a pointed knife to obtain the small amount required. Analysis: Fat 3-5 grams per serve. Preparation time: 15 minutes Cooking time: 35 minutes Serves 3-4 Microwave Leek & Herb Risotto canola or olive oil spray 2 medium leeks, finely sliced 1½ cups arborio rice 1 litre (4 cups) Chicken or Vegetable Stock ½ cup grated reduced-fat tasty cheese 2 tablespoons chopped fresh parsley 1 teaspoon dried mixed herbs 2 teaspoons finely grated lemon rind Place the oil and leek in a large straight-sided microwave dish. Cook, uncovered, on HIGH for 4 minutes. Stir in the rice and cook, uncovered, on HIGH for a further 4 minutes. Add the stock and cook, uncovered, on HIGH for 9 minutes Remove from the microwave, stir well and cook, uncovered, on HIGH for

another 9 minutes. If the liquid hasnt fully absorbed into the rice, cook for another minute or so. Remove from the microwave. Stir in the cheese, herbs and lemon rind and serve immediately HINT: Serve with a salad or add extra vegetables such as corn, capsicum and broccoli for extra vitamins. Analysis: 8-9 grams of fat per serve Preparation time: 10 minutes Cooking time: 25 minutes Serves 3-4 Source: http://www.doksinet Chilli Chicken & Rice spray canola or olive oil 1 red onion, finely sliced 300 g chicken mince 2 teaspoons minced garlic 2 teaspoons minced ginger 1 red capsicum, finely chopped 1 tablespoon Fish Sauce 1-2 tablespoons Sweet Chilli Sauce, to taste 2 tablespoons chopped fresh coriander 5 cups cooked long-grain white rice 12 iceberg lettuce leaves Spray a nonstick wok or frying pan with oil and heat. Add the onion and cook for about 2 minutes or until just soft. Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up

lumps of mince with a wooden spoon. Add the capsicum and cook for 3 minutes more, stirring frequently Add the fish sauce and sweet chilli sauce, to taste. Stir in the coriander To serve, spoon the chicken mixture and rice into the lettuce leaves and roll up to eat with your fingers. HINT: Use lavash or mountain bread instead of lettuce to add extra carbohydrate. Add other vegetables (such as sliced zucchini, mushrooms, corn) to the mixture to make a complete meal Analysis: Fat 4-5 grams per serve. Preparation time: 10 minutes Cooking time: 10 minutes Serves 3-4 Spaghetti with Creamy Ham Sauce 500 g spaghetti spray of canola or olive oil 1 onion, finely chopped 150 g button mushrooms, quartered 1 teaspoon minced garlic 1 tablespoon, cornflour 500 ml (2 cups) CARNATION Light and Creamy Evaporated Milk 200 g lean sliced ham, cut into strips 1 tablespoon, chopped fresh parsley freshly ground black pepper, to taste Start cooking the pasta in a large saucepan of boiling water. Meanwhile,

spray a frying pan or wok with oil and heat. Add the onion and mushrooms and cook over medium heat for 3 minutes or until soft. Add garlic and cook for 1 minute more Put the cornflour into a small bowl and gradually add 80 ml (1/3 cup) milk, stirring until smooth. Add the remaining milk to the pan then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens Stir in the ham and parsley, season to taste. When the pasta is al dente, drain and return to the saucepan. Add the sauce and toss through the pasta Serve immediately with salad Source: http://www.doksinet HINT: When making a cornflour-based sauce, make sure the cornflour is well combined with the first part of the milk, before adding the rest, to prevent the sauce becoming lumpy. Analysis: 4-7 grams of fat per serve. Preparation time: 10 minutes Cooking time: 10 minutes Serves 4-6 Mild Beef Curry spray canola or olive oil 750 g lean diced beef 1 large onion, chopped 2 teaspoons

minced garlic 2 teaspoons minced ginger 1 tablespoon curry powder 500 mL (2 cups) Beef Stock 1 red capsicum, chopped 2 carrots, sliced 500 g potatoes, cut into 3cm pieces Spray a large pan with oil and heat. Cook the meat over medium heat in 2 batches for 2-3 minutes or until well browned. Set aside Spray a little more oil into the pan, add the onion and cook for 3 minutes or until soft. Add the garlic, ginger and curry powder and stir-fry for about 30 seconds. Gradually add the stock, stirring to scrape the spices from the bottom of the pan. Return the meat to the pan Bring to the boil, reduce the heat to low and cook, covered, for 30 minutes. Add the vegetables to the pan and cook for a further 30 minutes or until the meat is tender. Uncover the pan for the last 15 minutes of cooking, and stir regularly, so the gravy thickens. Serve with long-grain or basmati rice. HINT: The flavour of curry improves overnight. Transfer to a bowl, cool, cover with plastic wrap and refrigerate until

needed. You can also freeze curries in airtight containers. Analysis: 5-7 grams of fat per serve. Preparation time: 20 minutes Cooking time: 60 minutes Serves 4-6 Source: http://www.doksinet Chocolate Self-saucing Pudding 1½ cups self-raising flour 1 tablespoon Baking Cocoa 2/3 cup caster (superfine) sugar 1 egg 2 tablespoons margarine, melted 250 mL (1 cup) skim milk SAUCE 2 tablespoons Baking Cocoa ½ cup caster (superfine) sugar 315 mL (1¼ cups) boiling water Preheat oven to moderate (180°C or 350°F). Sift flour and cocoa into a large bowl, stir in sugar and make a well in the centre. Whisk egg, margarine and milk together, and pour onto dry ingredients. Stir gently until just combined, but dont beat vigorously or the pudding will be tough. Spread pudding mix into a 2 litre (8 cup) capacity ovenproof dish. To make the sauce, dissolve cocoa and sugar in the boiling water. Gently pour onto pudding mix Bake for 40 minutes or until a knife comes out clean when inserted into the

pudding (not through to the sauce at the bottom). To microwave this pudding, use a round microwave-safe dish and cook on HIGH for 10 minutes. Test and if not ready cook for a further 2 minutes Serve with low-fat custard or low-fat ice cream. HINT: This decadent dessert will impress any chocolate lover. Just remember to serve with a low-fat cream or ice-cream. Its a great dessert for winter dinner parties Analysis: 4 grams of fat per serve! Preparation time: 15 minutes Cooking time: 40 minutes Serves -6 Seafood Chowder spray canola or olive oil 1 onion, finely chopped 2 stalks celery, finely chopped 1 teaspoon minced garlic 900 g or 3 large potatoes, peeled and cut into small cubes 1 litre (4 cups) Vegetable Stock 500 g white fish fillets, chopped 150 ml ( 2/3 cup) can CARNATION Light and Creamy Evaporated Milk freshly ground black pepper, to taste 2 tablespoons chopped fresh chives, optional Spray a large saucepan with oil and heat. Add the onion and celery and cook over medium heat

for 3 minutes or until soft. Add garlic and cook for 1 more minute Add potato, stir to combine, then add the stock to the pan. Bring to the boil, then reduce heat and simmer, partially covered, for 20 minutes or until the potato is very tender. Add fish and simmer for 3-4 minutes or until the fish is cooked. Use a potato masher to mash the vegetables and fish until almost smooth or a food processor to puree the Source: http://www.doksinet soup and make it very smooth. Stir in the milk, heat through and season with pepper to taste. Serve sprinkled with chives Analysis: Contains 5-8 grams of fat per serve. Preparation time: 10 minutes Cooking time: 30 minutes Serves 4-6 Chicken & Sweetcorn Soup spray canola or olive oil 300 g chicken tenderloins 5 spring onions, thinly sliced 2 teaspoons minced ginger pinch cayenne pepper 1½ litres (6 cups) Chicken Stock 400 g can creamed corn 2 tablespoons chopped fresh parsley Spray a nonstick frying pan with oil and heat. Cook the chicken for

5 minutes, turning occasionally, or until lightly browned and cooked through. Cool, cut into fine slices and set aside. Heat another spray of oil in a large saucepan Add the spring onions and cook over medium heat for 2 minutes or until soft. Add the ginger and cayenne pepper and cook, stirring for another 1 minute. Add the stock, corn and cooked chicken to the pan. Bring to the boil, reduce the heat and simmer for 5 minutes Stir in the parsley just before serving. HINT: This soup is ideal with foccacia, herb or specialty bread. Analysis: Contains 5-7 grams of fat per serve. Preparation time: 5 minutes Cooking time: 15 minutes Serves 4-6. Gado Gado with Noodles PEANUT SAUCE 3 tablespoons peanut butter 2 teaspoons curry powder 1 tablespoon Fish Sauce 1 tablespoon soy sauce 2 tablespoons Sweet Chilli Sauce 1 tablespoon chopped lemongrass 185 mL (¾ cup) CARNATION Light and Creamy Evaporated Milk 1 cup broccoli florets 1 carrot, thinly sliced 1 cup shredded cabbage 60 g snow peas 700 g

Thin Hokkien Noodles 1 cup bean sprouts Source: http://www.doksinet 4 boiled eggs, quartered 100 g firm tofu, chopped 4 spring onions, sliced To make the peanut sauce, combine all the ingredients in a small saucepan and bring to the boil. Reduce heat and simmer for 1 minute, stirring constantly, then set aside Place the broccoli and carrot in a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, then drain and rinse under cold running water until cool. Drain well. Repeat with the cabbage and snow peas, but only stand them in boiling water for 20 seconds. Put the noodles in a large heatproof bowl and cover with boiling water. Gently prise them apart with two forks until the strands separate Drain well Divide the noodles between serving dishes, topped with the vegetables, bean sprouts, boiled eggs and tofu. Drizzle the warm peanut sauce over the top, and sprinkle with spring onions. Analysis: Contains 15-23 grams of fat per serve. Preparation time: 20

minutes Cooking time: 2 minutes Serves 4-6 Spicy Bean Burritos FILLING spray canola or olive oil 1 onion, finely chopped 1 teaspoon ground cumin 1 teaspoon ground coriander 440 g can red kidney beans, rinsed and drained 400 g can crushed tomatoes 2 tablespoons tomato paste 2 teaspoons Chilli Sauce 8 flour tortillas 4 large lettuce leaves, shredded 3 tomatoes, chopped ½ cup grated reduced-fat tasty cheese 4 tablespoons low-fat natural yoghurt To make the filling, spray a nonstick frying pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add spices and cook, stirring, for 1 minute. Add the beans, tomatoes, tomato paste and chilli sauce Bring to the boil, reduce the heat and simmer for 4 minutes or until thickened slightly. To sere, divide the filling into four and place on a double layer of tortillas. Roll up and top with lettuce, tomato, cheese and yoghurt. Analysis: 9-15 grams of fat per serve. Preparation time: 15 minutes Cooking time: 10

minutes Serves 2-4 Fried Rice & Vegetables Source: http://www.doksinet spray canola or olive oil 1 egg, lightly beaten 1 onion, finely chopped 1 green capsicum, chopped 200 g button mushrooms, sliced 1½ cups finely shredded cabbage 1 large carrot, grated or thinly sliced 1 cup snow pea sprouts 5 cups cooked brown rice 1 tablespoon chopped fresh parsley soy sauce, to taste Spray a nonstick wok or frying pan with oil and heat. Add the egg and swirl to create a thin omelette. When the egg has set and cooked, turn out, cool, and cut into short, thin strips. Spray the wok or frying pan with oil and heat again Add the onion and capsicum and cook over moderately high heat for 2 minutes, stirring constantly. Add remaining vegetables and stirfry for a further 2 minutes or until the vegetables are just softened. Add the rice and stir until well combined and heated through Stir through the parsley and egg, and season with soy sauce to taste. HINT: This recipe is a great way to use up any

vegetables you have on hand. You could replace the egg with chopped tofu. Analysis: 5-7 grams of fat per serve Preparation time: 15 minutes Cooking time: 10 minutes Serves 3-4. Spirals with Chicken & Mushrooms 500 g spiral pasta spray of canola or olive oil 500 g or two skinless chicken breast fillets, chopped 200 g button mushrooms, quartered 5 spring onions, sliced 1½ tablespoons cornflour 375 ml can CARNATION Light and Creamy Evaporated Milk 125 ml (½ cup) Chicken Stock freshly ground black pepper, to taste Start cooking the pasta in a large saucepan of boiling water. Spray a nonstick frying pan or wok with oil and heat. Cook the chicken over high heat for about 5 minutes or until browned. Remove form the pan and set aside Reduce the heat to medium, add the mushrooms and spring onions to the pan and cook, stirring frequently, for 3 minutes or until soft. Put cornflour into a small bowl and gradually add 1/3 cup (80ml) milk stirring until smooth. Pour the remaining milk and

chicken stock into the pan, then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Season to taste Stir the chicken mixture into the sauce and gently heat through. When the pasta is al dente, drain and serve topped with the sauce. Source: http://www.doksinet HINT: Use wholemeal pasta if you want to increase your fibre intake. Serve with salad for an extra vitamin boost or add more vegetables to the sauce to make a complete meal. Analysis: Contains 5-6 grams of fat per serve. Preparation time: 15 minutes Cooking time: 15 minutes Serves 4-6 Fettucine with Chicken & Lemon 500 g fettucine spray of canola or olive oil 500 g or two skinless chicken breasts, cut into thin strips 250 ml (1 cup) Chicken Stock 60 ml (¼ cup) lemon juice 2 teaspoons finely grated lemon rind 1 cup frozen peas 60 g reduced-fat cream cheese, chopped freshly ground black pepper, to taste Start cooking the pasta in a large saucepan of boiling water.

Spray a nonstick frying pan with oil and heat. Add the chicken and cook over medium-high heat for about 5 minutes or until browned and cooked through. Remove from the pan, set aside and keep warm. Add the stock, lemon juice, rind and peas to the pan Bring to the boil, reduce the heat slightly and simmer for 2-3 minutes or until the peas are cooked. Add the cream cheese and stir over low heat until smooth. When the pasta is al dente, drain and return to the pan. Add the sauce and toss to combine Season with black pepper and serve immediately with the chicken. HINT: Serve with a salad for a vitamin boost, or add more vegetables to make a complete meal. Use wholemeal pasta if you want to increase your fibre intake Analysis: 8-11 grams of fat per serve. Preparation time: 10 minutes Cooking time: 15 minutes Serves 4-6. Source: http://www.doksinet Rigatoni with Salmon & Ricotta 500 g rigatoni 2 small salmon fillets (about 300 g) spray of canola or olive oil 1 small onion, finely

chopped 3 stalks celery, finely sliced 2 zucchini (courgette), sliced 200 g low-fat ricotta cheese 2 teaspoons chopped fresh dill freshly ground black pepper, to taste lemon juice, to taste Start cooking the pasta in a large saucepan of boiling water. Meanwhile, place the salmon fillets in a frying pan and cover with cold water. Place over low heat and cover (if you dont have a lid use a flat baking tray). The water should be just moving on the surface, not boiling or simmering. Cook for about 7 minutes or just until the flesh changes colour. Test by inserting the point of a sharp knife into the thickest part and gently flake the fish. Lift the fish from the pan with a slotted spoon or spatula and drain on paper towels. Spray a nonstick frying pan with oil and heat Add the onion, celery and zucchini and cook over medium heat, stirring occasionally, for about 3 minutes or until soft. When the pasta is al dente, drain and return to the pan Gently break the salmon apart with a fork and

add to the pasta along with the vegetables. Crumble the ricotta over the pasta and add the dill Season with pepper and a squeeze of lemon juice. Toss to combine thoroughly, and serve immediately HINT: You can replace the fresh salmon with a 210 g can of salmon, well drained, but there is no need to cook it - just add it to the pasta with the vegetable mixture. Analysis: 8-12 grams of fat per serve Preparation time: 15 minutes Cooking time: 15 minutes Serves 4-6 Spirals with Pumpkin & Pesto 500 g spiral pasta 1 cup firmly packed fresh basil leaves 2 teaspoons minced garlic 2 tablespoons toasted pine nuts 2 tablespoons finely grated Parmesan cheese 1 tablespoon olive oil 60 mL (¼ cup) Chicken or Vegetable Stock 450 g butternut pumpkin, peeled and cut into small cubes freshly ground black pepper, to taste Start cooking the pasta in a large saucepan of boiling water. Place the basil, garlic, pine nuts and Parmesan into a food processor and process until finely chopped. With the motor

running, gradually add the oil and stock and process until well combined. Steam or microwave the pumpkin cubes until tender. When the pasta is al dente, drain and return to the pan. Add the pesto and stir to coat the pasta, then add the pumpkin and toss through. Season and serve immediately with salad Source: http://www.doksinet HINT: Toasted pine nuts add good flavour. Spread nuts on an oven tray and bake in a preheated 180°C (350°F) oven for about 3 minutes. Analysis: Contains 8-12 grams of fat per serve. Preparation time: 20 minutes Cooking time: 10 minutes Serves 4-6. Vegetable Lasagne 1 onion, finely chopped 2 teaspoons minced garlic 2 zucchini (courgette), grated 400 g sweet potato (kumera), grated 150 g button mushrooms, chopped 825 g can chopped tomatoes 3 tablespoons tomato paste 2 teaspoons sugar salt and freshly ground black pepper or mixed herbs, to taste spray canola or olive oil 375 g fresh lasagne sheets 500 g low-fat ricotta cheese 1/2 cup grated Parmesan cheese

Preheat the oven to moderate (180°C or 350°F). Spray a large pan with oil and heat Add the onion and cook over medium heat for 3 minutes or until soft. Add the garlic and cook for 1 minute more. Add the zucchini (courgette), sweet potato (kumera), mushrooms, tomatoes and tomato paste. Bring to the boil, then reduce heat and simmer for 5 minutes. Stir in the sugar, and season to taste Spray the base of a large lasagne dish lightly with oil. Cut the lasagne sheets to size and arrange a layer of sheets over the base of the dish. Top with a thin layer of sauce, then continue layering pasta and sauce, making one of the layers with the low-fat ricotta. Finish with a thin layer of sauce on top, sprinkle with parmesan and bake for 30 minutes. Stand for 5 minutes before cutting into squares to serve HINT: Different vegetables may be used in this recipe. Just chop, or finely grate where appropriate, to reduce cooking time. Analysis: 9-13 grams of fat per serve. Preparation time: 25 minutes

Cooking time: 30 minutes Serves 4-6 Source: http://www.doksinet Seafood Penne 500 g penne spray of canola or olive oil 400 g seafood marinara mix 2 tablespoons chopped fresh parsley 1 onion, finely chopped 2 teaspoons minced garlic 1 teaspoon chopped chilli 825 g can crushed tomatoes freshly ground black pepper, to taste Start cooking the pasta in a large saucepan of boiling water. Spray a nonstick frying pan or wok with oil and heat. Cook the seafood in batches over medium-high heat until golden and tender. Toss through the parsley, remove the cooked seafood from the pan and set aside. Spray a clean nonstick frying pan or wok with oil and heat Cook the onion over medium heat for 3 minutes or until soft. Add the garlic and chilli and cook, stirring, for 1 minute more. Add tomatoes and bring to the boil Reduce heat slightly and simmer uncovered for 5 minutes. Season with black pepper to taste When the pasta is al dente, drain and serve topped with the tomato sauce and the seafood.

Serve with salad HINT: Marinara mix usually contains mussels, calamari, scallops, small octopus and fish pieces but they do vary. You can also buy frozen marinara mix but remember any unused portion must be discarded. Never refreeze seafood once it thaws Analysis: 3-4 grams of fat per serve Preparation time: 10 minutes Cooking time: 15 minutes Serves 4-6 Tuna Macaroni Cheese 400 g macaroni spray canola or olive oil 1 small onion, finely chopped 1 stalk celery, finely sliced 440 g can corn kernels, drained 2 tablespoons cornflour 375 ml can CARNATION Light and Creamy Evaporated Milk 125 ml (½ cup) Chicken Stock ½ cup grated reduced-fat tasty cheese 440 g can tuna in brine, drained and flaked Start cooking pasta in a large pan of boiling water. Meanwhile, spray a large pan with oil and heat. Add the onion and celery and cook over medium heat for 3 minutes or until soft. Stir in the corn kernels Put the cornflour into a small bowl and gradually add 80 ml (1/3 cup) milk, stirring until

smooth. Add the remaining milk and the stock to the pan then gradually add the cornflour mixture, stirring constantly. Keep stirring until the sauce boils and thickens. Remove from heat and stir in the cheese until Source: http://www.doksinet melted. When the pasta is al dente, drain and add with the tuna to the pan Stir to combine, and serve immediately HINT: You can also garnish this dish with a sprinkle of parsley and lemon rind. Analysis: Contains 7-11 grams of fat per serve. Preparation time: 15 minutes Cooking time: 10 minutes Serves 4-6. Secret Recipe Lasagne (This one is easy!) spray of canola or olive oil 800 g lean beef mince 575 g jar of tomato-based pasta sauce herbs and spices, to taste 375 g fresh lasagne sheets 450 g can of tomato soup ½ cup grated reduced-fat tasty cheese Preheat the oven to 170°C (325°F). Spray a nonstick frying pan or wok with oil and heat. Add mince and brown completely Add pasta sauce and simmer for a few minutes. Season with herbs to taste

Spray the base of a lasagne or casserole dish with oil. Make the lasagne starting with a layer of pasta and alternating with a thin layer of pasta. You should fit 6 layers of pasta in a typical lasagne dish Finish with a layer of pasta. Pour soup over the assembled lasagne and sprinkle a thin layer of cheese on top. Bake in the oven for 25-30 minutes Serve with a salad or steamed vegetables and crusty bread. HINT: This recipe can also be made with tuna or salmon, minced chicken or finely chopped vegetables instead of the beef. Analysis: 9-13 grams of fat per serve. Preparation time: 15 minutes Cooking time: 40 minutes Serves 4-6 Source: http://www.doksinet Beef with Cashews 2 cups long-grain or jasmine rice spray canola or olive oil 500 g lean beef, cut into thin strips 1 small onion, cut into thin wedges 1 teaspoon minced ginger 1 teaspoon minced garlic 1 red capsicum, cut into thin strips 250 g snow peas, halved 400 g can baby corn 200 g broccoli, cut into florets 2-3 tablespoons

kecap manis or soy sauce 125 ml (½ cup) orange juice 100 g roasted cashew nuts Cook the rice in a large saucepan of boiling water for 12 minutes or until tender. Drain well. Spray a nonstick wok or frying pan with oil and heat Stirfry the meat in batches over high heat for 3-4 minutes or until well browned and tender. Remove from the pan. Reheat the wok, add the onion, ginger and garlic and stirfry for 2 minutes or until soft. Add the remaining vegetables and stirfry for about 3 minutes or until tender but still crisp. Add the kecap manis or soy sauce and juice and stir through. Return beef to the pan and stir for 1 minute or until heated through Mix in the nuts and serve immediately over the rice. HINT: This recipe can also be served with 375 g pasta spirals, coked until al dente, instead of rice. Analysis: 9-13 grams of fat per serve Preparation time: 15 minutes Cooking time: 15 minutes Serves 4-6 Quick Vegetarian Curry 200 g sweet potato (kumera), chopped 200 g potato, chopped

spray of canola or olive oil 1 onion, chopped 1 red capsicum, chopped 2 teaspoons minced garlic 1 tablespoon green curry paste 2 cups white long-grain or basmati rice 1½ tablespoons cornflour 2 x 375 mL cans CARNATION Light and Creamy Evaporated Milk 2 cups broccoli florets 200 g chickpeas, rinsed and drained 2 teaspoons coconut essence Steam or microwave the sweet potato (kumera) and potato to partially cook. Spray a large pan with oil and heat. Add the onion and capsicum and cook over medium heat Source: http://www.doksinet for 3 minutes, or until soft, then add garlic and curry paste and stirfry for 1 minute. Cook the rice in a large pan of boiling water for 12 minutes or until tender. Put the cornflour in a small bowl and gradually add 80 mL (1/3 cup) milk, stirring until smooth. Add potato, sweet potato, broccoli and remaining milk to the pan Bring to the boil and simmer for 5 minutes or until vegetables are tender. Add cornflour mixture to the pan and stir until sauce

thickens, then stir in chickpeas and coconut essence. Serve over rice or with rice on the side HINT: The combination of chickpeas, which are a pulse, and rice or couscous, both grains, form complete proteins, making this a nutritious vegetarian dish. Analysis: 3-4 grams of fat per serve. Preparation time: 10 minutes Cooking time: 15 minutes Serves 4-6 Sweet & Sour Chicken 100 g dried thin egg noodles spray canola or olive oil 400 g chicken tenderloins, chopped 440 g can pineapple pieces 2 teaspoons minced garlic 2 teaspoons minced ginger 250 g button mushrooms, quartered 500 g frozen stirfry vegetable medley (optional) 1 tablespoon cornflour 1 tablespoon soy sauce 3 tablespoons tomato sauce 2 tablespoons vinegar 1 tablespoon brown sugar Cook the noodles in a large pan of boiling water for 5 minutes or until tender. Drain well and set aside. Spray a nonstick wok or frying pan with oil and heat Cook chicken in 2 or 3 batches over high heat for 2-3 minutes or until browned. Remove

from the pan and set aside. Drain pineapple and reserve the juice Add garlic and ginger to the pan and stirfry for 3 minutes or until tender. Put cornflour into a small bowl and gradually add 60 ml (¼ cup) reserved juice, stirring until smooth. Add pineapple, remaining juice, sauces, vinegar and sugar to the pan with the noodles and toss until heated through. Garnish with green leafy herbs HINT: Tenderloins may be replaced with the equal weight of breast fillet. The optional vegetables will make this meal complete. Analysis: 4-5 grams of fat per serve. Preparation time: 10 minutes Cooking time: 20 minutes Serves 4-6 Sesame Beef 2 teaspoons minced garlic 3 tablespoons soy sauce Source: http://www.doksinet 3 tablespoons MAGGI Oyster Sauce 2 tablespoons lemon juice 2 tablespoons orange juice 500 g lean rump steak, cut into thin strips 900 g hokkien noodles spray canola or olive oil 2 carrots, sliced 1 green capsicum, sliced 1 bunch English Spinach, trimmed 3 tablespoons toasted

sesame seeds 60 g snow pea sprouts Combine the garlic, soy sauce, oyster sauce and juice in a glass or ceramic dish. Add the beef and toss to coat. Cover and marinate for 15 minutes Drain the meat and reserve the marinade. Put the hokkien noodles into a large heatproof bowl and cover with boiling water. Leave to stand for 2 minutes, pushing gently with a wooden spoon to separate the strands. Drain well and set aside Spray a nonstick wok or frying pan with oil and heat. Stirfry the meat in 2 or 3 batches over high heat for 2-3 minutes or until browned. Set aside Reheat the wok, add the carrots and capsicum and stirfry for 3 minutes, then add the reserved marinade and bring to the boil. Add the spinach leaves and toss until just wilted. Stir in the noodles, beef, sesame seeds and snow pea sprouts, and toss to heat through HINT: Exchange the various types of noodles, pasta, rice or couscous served with stirfries and curries. Some of the recipes also make delicious fillings for baked

potatoes - a great way of using leftovers. Analysis: 9-13 grams of fat per serve. Preparation time: 15 minutes + marinating Cooking time: 15 minutes Serves 4-6 Hamburgers BURGERS 500 g premium lean beef mince 1 egg, lightly beaten 1 cup fresh breadcrumbs 1 teaspoon dried mixed herbs freshly ground black pepper, to taste 4 hamburger rolls, split in half 1 small carrot 4 large lettuce leaves, halved 8 slices beetroot 8 slices tomato mustard or tomato sauce, to serve Place the mince, egg, breadcrumbs and herbs into a bowl. Add pepper to taste Using your hands, mix until well combined, divide into four equal portions and shape each Source: http://www.doksinet into a patty. Cook patties in a nonstick frying pan or on a barbecue grill plate, or under a grill. Peel strips from the carrot with a peeler Place some lettuce on the bottom half of the buns. Top with meat patties, then the beetroot, tomato, carrot and more lettuce. Add mustard or tomato sauce and put on the tops of the buns

Serve immediately. HINT: Serve with a baked potato to boost the carbohydrate level. Wholemeal bread rolls will provide extra fibre. Analysis: 11 grams per serve. Preparation time: 20 minutes Cooking time: 10 minutes Serves 4 Fruity Bread Pudding 10 slices of raisin bread ¼ cup raspberry jam 3 egg whites 250 mL (1 cup) CARNATION Light and Creamy Evaporated Milk 600 mL (2½ cups) low-fat custard ¼ teaspoon nutmeg Preheat oven to moderate (180°C or 350°F). Spread the bread with jam, and cut each slice diagonally into quarters. Arrange in layers in a 2 litre (8 cup) capacity ovenproof dish. Whisk egg whites, milk and custard together and pour over the bread, coating each piece. Sprinkle with nutmeg, and bake for 30-40 minutes or until golden brown and the custard has set. Cover surface with foil if pudding is becoming too browned Serve with extra low-fat custard if desired. HINT: You can replace raisin bread with ordinary sliced bread, and ½ cup sultanas and ¼ teaspoon ground

cinnamon sprinkled among the layers. Use any flavour of jam you like. Analysis: 4-6 grams of fat per serve Preparation time: 10 minutes Cooking time: 30-40 minutes Serves 4-6 Source: http://www.doksinet Blueberry & Apple Crumble 800 g can pie apple 300 g frozen blueberries 1 teaspoon finely grated lemon rind (optional) 2 tablespoons caster (superfine) sugar 1 cup quick-cooking oats ½ cup plain (all-purpose) flour ¼ cup brown sugar ½ teaspoon cinnamon ¼ cup chopped macadamia nuts 2 tablespoons margarine, melted Preheat oven to moderate (180°C or 350°F). Combine apple, blueberries, lemon rind and caster sugar in a 2 litre (8 cup) capacity ovenproof dish (or 6 individual 1½ cup capacity ovenproof dishes). Combine oats, flour, brown sugar, cinnamon and nuts in a mixing bowl. Add margarine and mix, first with a spoon then your hands, until ingredients are evenly moistened. Spread over the apple mixture Bake for 30 minutes or until lightly browned on top. HINT: You can also use

raw muesli (not toasted) in place of the oats. If your muesli contains nuts, you may omit the macadamia nuts from the recipe. Analysis: 10 grams of fat per serve Preparation time: 15 minutes Cooking time: 30 minutes Serves 6