Nutrition

Hi everyone,

Attached to this email you will find the power point I used with each squad, however, depending on the ages, I used only some of the slides, the interesting point with every squad was the ideal colour of urine, indicating most of our kids were dehydrated.

I have also attached two documents produced by Sports Dietarian Australia.

Other nutrition items I raised and the swimmers tasted were:- home made “up and go” (use yoghurt `50ml, milk 200ml, cacao powder (protein powder

older swimmers), banana, weetbix) blend in a stick blender, blender or nutri bullet.- Belvita breakfast biscuits- Weetbix Bliss Balls

Homemade Breakfast biscuitsIngredients

1-⅓ cup All-purpose Flour (or Whole Wheat)1-¼ cup Rolled Oats¼ cups Granulated Sugar½ cups Brown Sugar ⅛ teaspoons Cinnamon½ teaspoons Kosher Salt2 Tablespoons Melted Butter⅝ cups Coconut Oil1 Tablespoon 1% Milk1 teaspoon Honey

PreparationPreheat oven to 325 F. Line 2 cookie sheets with parchment paper or a silicone liner.Combine all the dry ingredients (flour through salt) in a mixing bowl. Stir in the melted butter, coconut oil, milk and honey. Thoroughly mix to combine. The mixture will be crumbly but moist.Divide the mixture into cookie-sized balls. Place the balls onto the lined baking/cookie sheet leaving an inch or two between them. Flatten each ball (use the heel of your hand).Bake for 15 minutes or until they turn light brown. They may seem soft, but will get crispy as they cool.

Weet Bix Bliss Balls

Process the 100g almonds in a food processor until finely chopped. Add 4 Weet-Bix, 1 banana, 200g Medjool dates chopped, vanilla and 2 tablespoons of dessicated coconut. Process until combined. Roll heaped tablespoonfuls of the mixture into balls. Spread remaining coconut on a plate. Roll balls lightly in coconut to coat. Store in an airtight container in the fridge for up to 3 days or freeze

- Smoothies with frozen or fresh fruit, if milk is not tolerated try coconut water, once again check the packet for no added sugar.

Swimmers should eat something small on their way to swim training of a morning and after they complete training before school.

It is important that recess and lunch have high nutritional value as well and that swimmers have a small afternoon tea before swimming again.

It is essential that something is consumed within the 1 st half hour after training, even if it is flavoured milk or a nut bar.

Other easy snacks items include:- cheese and crackers- rice cakes- tinned tuna- apple with peanut butter- hommus with vege sticks- pumpkin hommus (cook pumpkin add a tablespoon of tahini, season with lemon juice, salt and

pepper) with vege sticks- Quiche- Hard boiled eggs- Bliss balls- Meat balls (use chicken or pork mince to have a lighter option, grate veges into the mix- Homemade sausage rolls

Sausage RollsMakes 36 INGREDIENTS 400g sausage mince 300g chicken mince 1 onion, finely chopped 1 clove garlic, crushed 1 medium carrot, grated 1 medium zucchini, grated 1 cup (65g) fresh breadcrumbs 3 tablespoons chopped parsley 2 eggs 1/2 teaspoon ground nutmeg Salt & freshly ground pepper 4 sheets frozen pu pastry, semi thawed 1 tablespoon (10g) sesame seeds Tomato sauce, to serve

METHOD Step 1 Preheat oven to 200°C. Line 2 baking trays with baking paper. Mix both minces, onion, garlic, carrot, zucchini, breadcrumbs and parsley. Beat 1 egg and add to mince mixture. Add nutmeg and seasoning. Divide into 8 equal portions. Step 2 Cut pastry sheets in half. Place a mince portion down the centre of pastry. Beat remaining egg and brush edges. Step 3 Roll up to enclose filling, and cut into 6 pieces. Place on trays, seam side down. Brush with egg and sprinkle with sesame seeds. Bake for 20 mins, reduce heat to 180°C, and cook for 10 minutes until golden. Serve with tomato sauce.

Please remember, if you are part of a squad, on squad days, you are expected to bring suitable healthy food.

The coaches will be upset with you if they see you with fast food and soft drink. With a little bit of planning, it is easy to cater for meets and travelling, have a big day in the kitchen, freeze portions and they will be ready for you when required.

Also do the kids suffer from leg cramps and sore muscles, magnesium oil can help, google the benefits, rub into the kids feet before bed or calf muscles for quick effect. Magnesium salt baths also are great.