Carrot and pumpkin curry

This weekend I whipped up a delicious curry dish that I am going to share with you, one because it is so tasty and two because it was so easy to make. I can honestly say that I made this on the spur of the moment with ingredients I had on hand. This is my adaptation of the recipe.

Put Basmati rice (make enough for 4 servings) on the stove to cook while making the curry if you like to have rice with your curry.

Pumpkin and carrot curry

2/3 cup vegetable stock

1-inch piece of fresh ginger, or galangal, or equivalent from a jar

2 garlic cloves, chopped or minced garlic from a jar

Fresh or dried chili peppers

Cayenne pepper

4 carrots, peeled and cut into chunks

8 oz/225 g can pumpkin or fresh pumpkin cut into cubes (or you can use squash instead)

2 tbsp coconut oil

1 cooking onion or 2 shallots finely chopped

3 tbsp. Thai red or yellow curry paste

1 ¾ cans coconut milk

Basil

¼ cup toasted or raw pumpkin seeds

Sea salt and pepper

Pour the stock into the large pan and bring to a boil. Add the ginger, half the garlic, chilies and simmer for 5 minutes. Add the carrots and pumpkin and simmer for 5-6 minutes, until tender.

Heat the oil in a large skillet. Add the onion and the remaining garlic and stir fry for 2-3 minutes. Add the curry paste and stir fry for an additional 1-2 minutes.

Stir in onion mixture into the pan containing the pumpkin and add the coconut milk and basil. Simmer for 2-3 minutes. Serve over Basmati rice, sprinkled with pumpkin seeds. Scrumptious!

Making sense of sports drinks

In a recent post about nutrition for endurance sports, I referred to isotonic sports drinks as a way to stay fuelled and hydrated during prolonged activity. You may have even seen these drinks listed in the grocery store aisles. But how many of us know what isotonic sports drinks are? 

There are two main categories of sports drinks available on the market: fluid replacement drinks and carbohydrate (energy) replacement drinks. Fluid replacement drinks are dilute solutions of electrolytes and sugars, most commonly glucose, sucrose, fructose and glucose polymers (maltodextrins). The purpose of these drinks is to replace fluid faster than plain water while helping to maintain blood sugar levels and spare glycogen. Within this category are isotonic and hypotonic drinks.

Carbohydrate drinks provide more carbohydrate per 100 mL than fluid replacement drinks. Carbohydrate is mainly in the form of glucose polymers (maltodextrins). The purpose is to provide larger amounts of carbohydrate at the same or lower osmolality than the same concentration of glucose. Ready-to-drink brands are generally isotonic. Powders could be either hypotonic or isotonic.

Osmolality refers to the concentration of a solution.

What is the difference between hypotonic, isotonic and hypotonic drinks?

Hypotonic – low osmolality (contains fewer particles) than the body’s own fluids. Because it is more dilute, it is absorbed faster than plain water. Generally, hypotonic drinks contain less than 4 g carbohydrate/100 mL (4%).

Isotonic – a typical “sports drink” – has the same osmolality as the body’s fluids and is therefore absorbed as fast as or faster than plain water. Most commercial brands contain between 4 and 8 g carbohydrate/100 mL (4-8%). In theory isotonic drinks provide the ideal compromise between rehydration and refuelling.

Hypertonic – Carbonated drinks are more concentrated which means they have a higher osmolality than body fluids. These drinks are absorbed more slowly than plain water. A hypertonic drink usually contains more than 8 grams carbohydrate/100 mL (8%).

The more concentrated drinks (hypertonic) tend to slow down the stomach emptying and therefore reduce the speed of fluid replacement. However, if glycogen replenishment is the goal, this drink formulation may be your best option.

Which should you choose for endurance sport?

A sports drink would benefit your performance during any moderate or high intensity event lasting longer than one hour. Numerous studies have shown that isotonic sports drinks promote both hydration and normal blood sugar levels, and enhance performance during intense and/or prolonged exercise. If you are exercising longer than 2 hours or sweating heavily, you should consider a sports drink that also contains sodium.

It seems, based on various studies of both cyclists (in time trials) and endurance runners, that a concentration of 5.5 – 6% is the ideal range for peak performance in high intensity, long-duration activities. 

By way of comparison, some of the more popular carbonated "sports drinks" on the market such as Rockstar contain upwards of 13% carbohydrate concentration. Clearly hypertonic. One scoop of Heed powder mixed with 500 mL of water contains 5.4% carbohydrate, within the ideal range. (If your water bottle is 750 ml, you will have to add a scoop and a half to achieve the ideal concentration.) Be aware that many of these drinks also contain food colouring agents which can be detrimental to your health.

Spicy rice and bean burgers

This recipe was adapted by Maria Ellis from the excellent GI High Energy Cookbook: low-GI recipes for weight loss, health and vitality. She made them to give out as samples for the nutrition seminars I give to karate students at Stronger You and they are always well received. Although the recipe is quite labour-intensive, I made them last weekend knowing that they are well worth the effort.

These hearty burgers are filled with nutritious plant protein, energizing grains, and flavourful herbs and spices. Moist and spicy, they are filling alternatives to meat burgers. I prefer them without bread. Try them topped with sliced avocado or your favourite relish. Or roll them into balls and serve them as appetizers.

Ingredients

1 ½ cups brown rice

2 tbsp. Worcestershire sauce

1 onion, chopped

2 garlic cloves, crushed

6 ½ oz. (3/4 cup) can white kidney beans, drained and rinsed

6 ½ oz. (3/4 cup) can red kidney beans, drained and rinsed

½ cup whole wheat Panko crumbs

1 egg, beaten

4 oz. grated sharp Cheddar cheese

2 tbsp chopped fresh thyme

1 tsp. cayenne pepper

Fresh cilantro, chopped

1 small green bell pepper, seeded and chopped

1 large carrot, coarsely grated

Cornmeal or Panko crumbs for coating

2-3 tbsp. coconut oil

Sea salt and freshly ground black pepper

Cook rice according to instructions on the package, allowing it to overcook slightly to soften. Drain the rice, transfer it to a large bowl, and reserve. Put 2 tablespoons of water and 2 tablespoons of Worcestershire sauce in a sauté pan, add the onion and garlic, and cook over medium heat until softened, about 8 minutes.

Put the onions, garlic, rice, beans, bread crumbs, egg, cheese, and thyme in a food processor or blender. Add cayenne pepper and plenty of salt and pepper, then process until combined. Add the green pepper and grated carrot and cilantro and mix well. Put the mixture in the refrigerator and chill for 1 ½ hours, or until quite firm.

Shape the mixture into 10-12 patties, using wet hands if the mixture is sticky. Coat them in cornmeal and chill for 30 minutes.

Put the burgers on a non-stick baking tray and brush lightly with oil. Cook in a preheated 375°F oven for 20-25 minutes, or until piping hot. Alternatively, heat the oil in a non-stick sauté pan and cook patties for 3-4 minutes on each side, or until piping hot. Serve immediately, accompanied by salad leaves and your favourite dipping sauce. Chipotle is my favourite. Chili pepper sauce is also great.

Nutrition for the endurance athlete - Part III - Post-workout

While efficiency in refueling improves with training experience and raised fitness levels, there are things anyone can do to help speed recovery after an endurance event.

The first two hours after exercise is a period of maximum insulin sensitivity, when glycogen synthesis occurs at a faster rate than normal to give your body a jump-start in replenishing glycogen. The higher your carbohydrate intake, the faster you can refuel your glycogen stores.

Therefore, it is important to eat within one to 2 hours of the end of an endurance event for your body to start recovering for the next day. A high to moderate glycemic index carbohydrate meal will lead to a rapid rise in blood sugar level. To kick-start recovery, it is recommended to consume 1 g moderate-high GI carbohydrate/kg body weight during this period. This will increase available glycogen for exercise for those who plan to exercise again the next day.

If you do not feel hungry, you can get your nutrients in liquid form. Subsequent meals/snacks should be low to moderate glycemic index foods.

The ratio of protein to carbohydrate in your recovery drink or meal should be 1:4. Chocolate milk contains the ideal ratio. Carbohydrate should be the foundation of your post-workout meal, with protein and healthy fat included for optimal glycogen recovery and muscle rebuilding and growth.

Post-exercise drinks,snacks and meals

A meal replacement drink

Fresh fruit with yogurt and granola

A smoothie

A homemade milkshake made with fruit and milk

A yogurt drink

A sports bar containing carbohydrate and protein

A tuna, chicken, cottage cheese, peanut butter or egg sandwich

A handful of dried fruit and nuts

Wholegrain cereal with milk

Tempeh and rice

Baked potato with the skin with tuna, beans or cottage cheese

You should continue to eat carbohydrates in small meals throughout the day to ensure a steady supply of carbohydrates into the bloodstream. 5-10 g of carbohydrate per kilogram of body weight will promote efficient muscle glycogen recovery as well as improve satiety and appetite control. In addition to causing much smaller rises in blood sugar and insulin, studies have shown slowly digested carbohydrates (low GI) also create the ideal environment for the replenishment of glycogen stores.

Of course, post-exercise hydration is also critical to recovery. This topic will be covered in a subsequent post. Until then, eat to win!

Nutrition for the endurance athlete - Part II - During

Achieving peak performance in an endurance event requires careful attention to nutrition. If you start your event by eating a big breakfast (and lunch if the event is in the afternoon) and drinking lots of fluids, your body will be well prepared for the work ahead. Once the event is underway, you still need to keep the body’s glycogen stores topped up.

Carbohydrate

An intake of between 30-60 grams of carbohydrate per hour is recommended during exercise lasting more than one hour. This is the maximum amount of carbohydrate that can be taken up by the muscles from your bloodstream during aerobic exercise.

It is important to being consuming carbohydrate before fatigue sets in. It takes at least 30 minutes for the carbohydrate to be absorbed into the bloodstream, therefore the best strategy is to begin consuming carbohydrate within the first 30 minutes after the start of your workout.

Which foods/drinks?

The carbohydrate you consume should be easily digested and absorbed so that it is available to raise your blood sugar and reach your working muscles rapidly. Thus, high or moderate GI carbohydrates are usually the best choices. You may choose solid or liquid carbohydrate, but if you choose solid, be sure and drink water with it. Many athletes find liquids in the form of sports drinks more convenient. The options for sports drinks are many: you may opt for commercial brands (check ingredients carefully), make your own formulation, or use squash and water. If you prefer food as well as drinks, the options include: energy or sports nutrition bars, sports gels, bananas, raisins, fruit bars or home-made cookies or bars. Take a drink of water at the same time.

Protein

Consuming a drink containing protein as well as carbohydrate during exercise may improve endurance better than carbohydrate alone. It may also minimize protein breakdown following exercise and improve recovery. Drinking a carbohydrate-protein drink every twenty minutes during exercise may also improve endurance, in other words it could increase the length of time an athlete can continue working without a decrease in speed. Experiment with the timing to see what works best for you. 

The optimum ratio of carbohydrate to protein is approximately 4:1. (Roughly 80 grams of carb to 20 grams of protein.)  The best way to take in this amount of protein while exercising is to add whey protein to your sports drink.

Food/drink               Portion size providing 30 g carbohydrate

Isotonic sports drink         500 ml

Glucose polymer drink     250 mL

Energy bar                        ½ to 1 bar

Diluted fruit juice             500 mL

Raisins                              1 handful (40g)

Cereal bar                         1 bar

Energy gel                        1 sachet

Bananas                            1-2 bananas

Clif bloks                          7 blocks (I package +)

Which items you choose will depend on your sport and your personal preference and tolerance for taking in food while working hard. During a race, the gooey or liquid options would likely prove most practical; during training, you may benefit more from the solid food options. But never try something new on the day of the big race! Know what works for your individual body in advance.

Refuel at least every hour during an endurance event. While consuming carbohydrate during exercise can delay fatigue by as much as 45 minutes, no amount or special type of fuel will allow you to keep exercising hard indefinitely. Eventually factors other than fuel will cause fatigue. In my next post, I will discuss post-exercise nutrition for maximal recovery.

Nutrition for the endurance athlete - Part I - Pre-workout

I have a friend who is a triathlete in both winter and summer, and she suggested this idea for a blog: nutrition for endurance athletes. My friend trains for Ironman triathlons in the summer and the Winterlude triathlon in the winter so she knows it can be difficult to stay fueled while doing an endurance sport that involves running or skiing. Cycling is a little easier because you can carry food with you on board but it is still difficult to eat while riding hard.

Keeping in mind that each individual responds differently to foods and the timing of food consumption, endurance athletes may find these guidelines for everyday eating - that is eating for training - helpful.

Guidelines for everyday – recommended proportions of macro-nutrients:

Carbohydrates  60% - Choose good quality carbs:

Low-medium Glycemic Index (GI) food to produce a sustained source of energy.

Whole foods, not processed – lots of green leafy veg and colourful fruits and vegetables and whole grains

Protein  20% - beans and legumes, nuts and seeds, cold water fish, free-range chicken

Fats 20% - olive oil, flax seed oil, coconut oil, avocados, avocado oil, coconut oil, nuts and seeds

Water – Bodyweight in kg divided by 8 = no of cups per day

Add 2 cups of fluid per hour of exercise (optimal)

Ideally you should eat 2-4 hours before an event, leaving enough time for food to digest and leave you feeling not too full and not too hungry. I find 1-2 hours works well for me. Roughly 2.5 g carbohydrate/ kg of body weight is recommended about 3 hours before exercise. My standard pre-workout meals are oatmeal in the morning or spaghetti later in the day, depending on when I'm training.

Pre-workout meal suggestions

• Sandwich/bagel/wrap containing chicken, fish, cheese, egg or peanut butter and salad
• Potato with skin on, with beans, cheese, tuna, coleslaw or chicken
• Pasta with tomato-based sauce and cheese and vegetables
• Chicken with rice and salad
• Vegetable and tofu stir fry with noodles or rice
• Rice salad
• Mixed bean stew with potatoes
• Chicken and vegetable casserole
• Cooked oatmeal with milk
• Yogurt
• Vegetable omelet

You may need to snack right before the event. I sometimes have a pre-workout energy drink mixed with fruit juice and water. Some other suggestions include:

• Fresh fruit
• Dried fruit
• Smoothie
• Yogurt
• Energy bar made of nuts, seeds and dried fruit
• Cereal bar or oatmeal cookie
• Fruit load or raisin bread
• Diluted fruit juice

Studies have shown that low GI meals produce higher blood sugar and fatty acid levels during the latter stages of exercise, which is clearly advantageous for endurance sports. 

In part II of this series, I will look at the best foods and drinks to consume during exercise.

Is drinking beverages with meals a good idea?

Recently I read an article in which the author recommended having a glass of water in the middle of a meal in order help with weight loss. The idea being that you fill up on water and therefore eat less. I have a better suggestion: drink a glass or two of water half an hour before eating a meal to hydrate,   promote satiety and prevent over-eating. As a nutritionist, I do not necessarily recommend drinking water, especially a full glass, with a meal. And here is why.

If the water is cold, it closes capillaries and water at any temperature moves faster through your system than food, so food mixed with it doesn’t have a chance to break down and get properly absorbed.

Fruit juices and sweetened beverages are most easily digested when consumed at least 30 minutes before or three hours after a meal. Unsweetened drinks such as water and herbal teas may be sipped with meals without any impairment of digestion, provided they are taken when the mouth is empty and water is not used to dilute or wash down food. Thorough chewing is needed both to mix salivary amylase with starches in order to start their digestion and to break down food particles finely enough to prepare them for enzymatic activity further down. Drinking liquids through food impairs this process.

Drinking water about 30 minutes before a meal will keep the body hydrated resulting in optimal digestion, and aids in optimal liver performance. Similarly, drinking water 30 minutes after can assist in hydrating the body at the elimination end of the digestive system as well as replenish fluid lost during digestion.

Alcoholic and other acidic beverages like soda tend to dry up the saliva making it more difficult to properly digest food, so these drinks will impair the digestive process when taken with food.

Some experts claim that drinking with meals dilutes stomach acid. However this is not likely to be true. Gastric fluid contains only about 0.2 to 0.5 per cent hydrochloric acid. To make a significant difference in this concentration would take an impossible amount of fluid. The acid itself doesn’t do the digesting; it is the pepsin, which the acid activates, that does the digesting.

While timing can be important, it is never a good idea to eat a meal when you are dehydrated because the digestive system requires that the body be well hydrated to function properly. If you do choose to sip water with your meal, warm water is better than cold. Adding some lemon or apple cider vinegar to a glass of water can aid digestion even further. Start your day with a glass of warm lemon water can have a number of health benefits, not least of which is hydrating after a night's sleep.

Symptoms of magnesium deficiency

Magnesium is one of the less well-known minerals. It works with calcium, its more famous sidekick, in the proper functioning of many of our body's systems. Magnesium - known as nature's tranquilizer due to its relaxing effect on the nerves and muscles - plays a role in the body’s ability to keep your heart, kidneys, and muscles healthy. It regulates levels of other nutrients in the body, keeps blood pressure normal and is important for bone health. It is also needed for vitamin D assimilation.

You can have a deficiency if you don’t consume enough of the mineral in your diet or if your body does not absorb enough. This can happen if you consume too much alcohol and certain medications can also deplete your body’s magnesium. Many people may unknowingly have a deficiency and wonder why they are suffering from unexplained symptoms. 

Following are some of the possible warning signs of magnesium deficiency.

• Fatigue – While the causes of fatigue can be many, a magnesium deficiency is usually not the first culprit most doctors consider when addressing fatigue. Since magnesium helps produce and transport energy, an insufficient level can easily result in feeling tired and weak.
  
• Muscle spasms and cramps – While athletes often suffer from muscle cramps due to inadequate stretching, dehydration, over-exertion, and lack of proper diet, many others suffer from them and it can be difficult to know why and how to prevent them. In addition to increasing your magnesium intake, also consider increasing vitamins D, E and B complex to help prevent muscle cramps.
  
• Arrhythmia – Magnesium directly helps the body maintain a normal heart rhythm. Studies have shown that maintaining sufficient levels of magnesium may prevent some heart problems and diseases, including arrhythmia (irregular heartbeat).
  
• Dizziness – Low magnesium levels can give you feelings similar to vertigo, making you feel not only dizzy, but off balance. If you’re experiencing prolonged periods of dizziness, it could be a warning sign of magnesium deficiency.
  
• Nausea and vomiting – These symptoms may have numerous causes but again magnesium levels could be an unexpected cause, either because they are too high or too low.
• Numbness – Since magnesium impacts your nervous system, tingling and numbness can be a warning sign of deficiency. Chronically low levels of magnesium in the body can prevent nerve and muscle functions to act and react properly. It is most common to experience these symptoms in the face, feet and hands. Always check with your doctor to be sure that nothing more serious is the cause of any numbness.
  
• Mood changes – Unexplained confusion and irritability and periodic mood swings can be caused by low levels of magnesium, as can difficulty sleeping.
  
• Anxiety and panic attacks – Regular bouts of anxiety or panic may be caused by magnesium deficiency. Stress itself can cause depletion of this mineral resulting in a vicious cycle: Low magnesium causes anxiety and depletes your magnesium reserves during the attack.

If you experience any of these symptoms, consult your physician. And consider finding out if your magnesium levels are within the normal range. I recommend that you always ask for a copy of blood test results because each of us must be in control of our own health!

Sweet potato pie with red quinoa and mushrooms

This Sunday, I broke my rule of making one-pot recipes and made Cheddar Sweet-Potato Pie with Red Quinoa and Mushrooms from the Grain Power gluten-free cookbook. My one-pot rule isn’t a rule so much as a preference. The cookware required included exactly two saucepans, one casserole dish and a fry pan, so it had better be worth it! But the recipe looked enticing for a number of reasons: I had red quinoa on hand but had never used it; I had some sweet potatoes that were nearing there past due date; and I love mushrooms. It just sounded perfect bake for a cold winter afternoon.

Ingredients

1 ½ lb sweet potatoes, cut into 2-inch pieces

1 cup water

½ cup red quinoa seeds

1 tbsp olive oil

¾ cup diced onion

200 g mushrooms, chopped

2 tbsp. chopped fresh thyme or 2 tsp. dried

½ tsp. dried marjoram

½ tsp. minced garlic

¼ tsp. sea salt

¼ tsp. fresh ground black pepper

2 cups organic beef broth

2 tbsp. cornstarch

1 cup shredded old Cheddar cheese

Place the sweet potatoes in a medium saucepan and cover with water. Cook until tender, about 15 minutes. Let them cool, remove skins and mash until smooth. Cover and set aside.

In a small saucepan, bring the water and quinoa to a boil, then reduce to a simmer. Follow directions on package. Remove from heat.

Preheat oven to 350°F (180°C). Lightly grease a 9-inch square casserole dish.

Place oil and onions in a pan over medium-low heat. Cover and cook for 5-7 minutes, until softened. Stir in mushrooms, thyme, marjoram, garlic, salt and pepper. Cook, covered, until mushrooms soften, about 5 minutes.

Stir in the quinoa. Whisk the broth and cornstarch together and pour into the mushroom mixture. Stir constantly until the mixture thickens, about 1 minute after it starts to boil.

Pour into the prepared casserole dish. Spoon the sweet potato mash over the top of the mushroom mixture, spreading evenly. Sprinkle the top with cheese. Bake uncovered, for 30 minutes. Serve over hot sweet baby peas, broccoli, edamame or green beans.

Energy 400 calories

Protein 17g

Carbohydrate 51g

Dietary fiber 7g

Fat 15g

Cholesterol 30 mg

Sodium 95 mg

I was not disappointed with the results. I added the cheese after taking the dish out of the oven and I used much less than the suggested one cup. The pie was delicious and will keep us going throughout the week. And despite the numerous pots and pans, it was surprisingly easy to make! 

Try going meatless more often. When you cook with quinoa, you don't have to worry about getting your protein.