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Roast Chicken & Veggie Pasta

Supermarket roast chicken is an easy protein source if you’re traveling, or haven’t got a lot of time or resources to cook. Of course you can have it as is, with some veggies, but why not mix it up or use the left overs for something a little bit different? Pasta, rice paper rolls or rice noodle salad, burrito bowls, chicken wraps…

Here’s our chicken and veggie pasta recipe to get you started. This is a great option for a pre competition meal (~4 hours pre event, or the night before), or recovery meal. Stay tuned for more recipe ideas!

Ingredients

  • Cooked pasta
  • Shredded chicken
  • 2 tins of tomatoes
  • 2 tbs tomato paste
  • Olive oil
  • Diced celery, carrot and onion.
  • Spinach leaves
  • Fresh or dried herbs, and or chilli
  • Basil pesto
  • Extra veggies.
  • *Zucchini, eggplant, capsicum and mushroom go well in this dish. But you can use anything you have on hand, even frozen vegetables will work. If you’d like to add broccoli, add it to the pasta water to soften, then stir through your sauce towards the end.

Method

  •  Cook diced onion, celery and carrot in a pan with a drizzle of olive oil until they soften (don’t let them get too crispy and brown). If you like bacon, you can add some chopped bacon at this point too.
  • Add a couple of tins of tomatoes, some tomato paste and any extra chopped veggies to the pan.
  • Rinse one of the cans with water and tip a little bit into the pan. Let it all simmer.
  • Once veggies are soft and sauce has thickened up a bit, stir through some spinach leaves and your shredded chicken.
  • If sauce looks like it’s getting too thick, add some water. If it’s too watery, keep cooking it.
  • You may also like to stir through some basil pesto, fresh or dry herbs or chilli at the end. Season with salt and pepper to taste
  • Add your sauce to cooked pasta, top with parmesan cheese and extra herbs if you like, serve and enjoy!

If your having this as a mid week or recovery meal and feel like you need some extra veggies, serve with a side salad or steamed veggies.

If you’d prefer a pasta bake, stir sauce through pasta, add to a baking dish, cover with cheese and bake until golden.

If you have any questions on this recipe or anything nutrition related – get in touch with our Accredited Sports Dietitian – Michelle Ryan

info@radcentre.com.au 

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Choose your own muffin adventure

Muffins make a great snack when you’re on the run! Grab one pre training or event, for morning or afternoon tea, pop them in your lunch box, or share some with your team mates at a tournament.  

Take our easy base, one bowl recipe then add your own flavours – your imagination is the limit! 

Mix-ins might include fresh, frozen, dried or canned fruit, chocolate bits, nuts, seeds, nut butters, cinnamon, muesli. Making muffins is a fab way of using up fruit that is a little bit past it’s prime.  

If you’re making them for pre event snacks, maybe keep the chocolate to a minimum. If you’re sharing or taking to school be mindful of anyone with allergies if you are adding nuts.  

You can even add some veggies like grated carrot, zucchini or beetroot.  

 

Recipe 

Basic Ingredients: 

  • 2 ¼ cups self-raising flour 
  • 1/3 cup caster sugar 
  • 3 tbs butter 
  • 1 cup milk 
  • 2 eggs 

Method:

  • Pre heat oven to 180C. 
  • Combine flour and sugar in bowl.  
  • Melt butter in a microwave safe measuring jug in microwave (about 30 sec on high).  
  • Add milk to butter.  
  • Add eggs to milk and butter (make sure the mix isn’t too hot or you will end up with scrambled eggs!). Mix to combine 
  • Add wet mix to dry, and stir until combined. Be gentle, don’t stir too much or your muffins will be chewy.  
  • Mix in your favourite flavour combo. Fresh, frozen, canned or dry fruit, chocolate bits, nuts, nut butter, muesli, even some grated vegies like carrot, zucchini or beetroot…. The options are endless! 
  • Pour mix into muffin trays and pop in the oven. Muffins are cooked when they are golden on top, they are springy to touch and a skewer comes out clean from the middle. Depending on the size of your tin this should take about 15-20mins. 

 

Need flavour inspiration? Here are some to start you off:

  • Mixed berry 
  • Banana, pecan, maple 
  • Apple, berry, oat crumble 
  • Berry, white choc 
  • Pear, strawberry  
  • Apple, cinnamon 
  • Pumpkin, sultana, pepita  
  • Dark choc, cocoa, beetroot and raspberry
  • Carrot, sultana, pecan, maple and cinnamon

Michelle Ryan – Sports Dietitian Ballarat

info@radcentre.com.au

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Exercise Induced Muscle Cramps

Most athletes will know the agony. Some more than others. One minute you’re playing your best game or sprinting to the finish line, the next your calf/foot/hammy/quad, has contracted involuntarily and you’re on the ground in agony. Damn cramps – how do I stop them?

Many anecdotes exist regarding what you can do to treat and prevent exercise associated muscle cramps, but what does the science say?

It’s interesting, that despite being one of the most well researched phenomenon’s in sport; we still don’t have all the answers as to what actually causes exercise associated muscle cramps, and how to treat or prevent them.

Currently, the two best supported hypotheses for cramps in our muscles are:

  • neuromuscular fatigue;
  • and tiny changes or imbalances in electrolytes.

The overwhelming evidence in exercise related cramp prevention is to ensure you are appropriately conditioned. Following your training and recovery programs and maintaining adequate fitness is the major key to avoiding cramps.

But is it that simple? What else can you try? The following suggestions are general in nature and not intended to take the place of individual advice obtained from a medical or health professional.

 

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Electrolytes

If you’re a salty sweater, exercising in warm conditions or your diet is restricted or lacking in variety, ensuring you are getting enough electrolytes can be a good place to start. If you suffer from regular cramps, a simple blood test ordered by your GP may help identify any deficiencies. If you are deficient in something, speak to your doctor or sports dietitian for individual advice. It’s wise to prioritise food over supplements; make sure you include foods rich in potassium (fruits and vegetables), magnesium (nuts and seeds, wholegrains, dairy, leafy greens) and calcium (dairy, fortified dairy alternatives, bony fish) as part of your everyday diet. Whilst most people eat plenty of sodium, if you’re a salty sweater you may benefit form adding some salty foods like vegemite, bread, cheese, pretzels or crackers to you pre event meals. An electrolyte drink as your main source of hydration during sport might also be helpful.

Fuel

Make sure you’re adequately fuelled and have had plenty of foods rich in carbohydrate the day before and before you play or train. If fuelled well, time to fatigue is greater and potentially this may help prevent onset of fatigue related cramps. Food will also add some bonus electrolytes. If you are exercising for more than 60 minutes at high intensity, some additional fuel during your event may help. Try a piece of fruit, handful of jelly lollies, a sports gel or a sports drink at half time.

Hydrate

While dehydration doesn’t necessarily cause cramps in all athletes, you are more likely to experience them if you are dehydrated. Make sure you are drinking enough, but don’t over drink as this might disrupt the balance of electrolytes. Drink to thirst and aim for pale urine, if it’s dark yellowy brown – you need to drink more! While plain water is best for every day hydration, an electrolyte drink might be worth a try during exercise if you’re prone to cramps.

 

Pickle juice

Yes pickle juice; the stuff that soaks the green things that kids pick out of their cheeseburger. This is a relatively new suggestion in the world of cramps and while it may seem farfetched, there is some evidence to suggest giving this a go if you can stomach it and it’s practical for you to do. Current evidence suggests pickle juice won’t prevent a cramp, but can decrease the time of a cramp and discomfort following if you catch it in time. This is not a nutritional recommendation as it’s unlikely the pickle juice is even absorbed by the time it works. It’s thought that the juice triggers a response by activating receptors in your mouth/throat, disrupting the signals between your brain and cramping muscle – stopping the cramp. Drink/gargle a shot of pickle juice as soon as you start to notice a cramp, in addition to the other standard advice of your medical team (stretch, massage etc). You can get specially formulated pickle juice “shots” online, from sports supplement or health food stores.

If you’ve tried some of these things, still experience cramps and can’t work out why, check in with your dietitian. 

info@radcentre.com.au

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Sports Dietitian

First things first, what is an Accredited Sports Dietitian? 

The minimum requirements to register as an Accredited Sports Dietitian with Sports Dietitians Australia (SDA) are: 

  • Qualification to work as a dietitian (undergraduate or post graduate degree)
  • Minimum 2 years clinical experience
  • Further accredited sports nutrition studies
  • Ongoing professional development 

Working with a sports dietitian can help you to:

  • Learn how food and fluids influence your performance, recovery and wellbeing 
  • Identify any areas you may be at risk of undernourishing; by performing dietary assessment and nutrient analysis
  • Tweak nutrient intake and timing to optimise performance, training or recovery
  • Develop a plan for race/game/competition days
  • Fuel well while traveling
  • Navigate the world of nutrition supplements
  • Learn how to choose and prepare meals and snacks
  • Correct any nutrient deficiencies identified by your doctor
  • Get to the bottom of any gut issues you experience during sport
  • Develop a healthy relationship with food and your body
  • Hydrate effectively

Plus much more, so if you have any question or concerns that relate to food and eating (sports related or not), don’t hesitate to reach out.

Whilst a dietitian is trained in nutrition, science and bodies; they also recognise that YOU are the expert in YOUR body – so will work alongside you to find out what works best for you. 

What to expect at your first session with a dietitian at RAD: 

Michelle will spend around 50 minutes with you, getting to know you and your goals. She will ask questions about you including your medical and injury history, training schedule, food and fluid intake, how you spend your time outside of training and who your support networks are. You will receive a pre assessment form to fill in prior to your appointment to help with this. Then you will work together on establishing some long and short term goals and plans to get there. 

Depending on your situation (and with your consent of course!), Michelle may also work with your wider support crew; your coaches, team staff, doctors, surgeons, allied health and family members to help you meet your goals. 

Most athletes will require at least one follow up appointment with their dietitian to review and discuss their plans, others may need more regular contact. This will all be negotiated with you based on what your goals and needs are. 

Coming soon – Group sessions and cooking classes

Group presentations and interactive sessions can be arranged on request; for athletes, teams, coaches or parents. Please contact us for more info. 

We have plenty of ideas for the future of RAD nutrition, but we want to hear from you what would you like to see from RAD nutrition? Don’t hold back, you never know what might be possible 

Michelle Ryan – Sports Dietitian Ballarat

Email: info@radcentre.com.au