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Rugby Grub - April 2013 online version unsubscribe
Inside
Eating the Paleo Way
Feed the man beef

Swap it don't stop it
Muesli bars

Dinner Directory
Guzman Y Gomez
Rugby Grub
Christine’s Tuna Couscous Salad

What's She Eating...
Christine Dziedzic, Rugby Seven’s Sports Performance Dietitian

Twitter
@OZRugbyGrub
Christine, Kel, Kate, Sophy & Gary

Take Home Tip

Take Home Tip… It’s always important when reading about a new style of eating to reflect on the science it is based on versus the hype. While there are components of the Paleo diet that we support (use of healthy fats, plenty of fruit & veggies, free range animal products & reducing sugar intake) ,eliminating nutritious foods like dairy & grains just doesn’t make sense. Chat with your sports performance dietitian for more info.
Eating the Paleo Way
Diets are a little like the clothing industry, they come in & out of fashion quickly. The Paleo diet is particularly popular at the moment, especially amongst Cross Fit enthusiasts. It’s claimed to be one of the healthiest ways to eat, mimicking the diets of our caveman ancestors, focusing on meats, seafood, vegetables, fruit & nuts. As such, it tends to be high in fat, moderate in animal protein & low to moderate in fuel foods, quite a contrast to current sports nutrition guidelines. A general summary on eating the Paleo way follows below, including our own take on this eating style…

  • Eat unlimited amounts of saturated fats like coconut oil & butter or clarified butter. Olive, avocado & macadamia oil are also good fats to use in salads & to drizzle over food, but not for cooking. (Ed. Note: while recent research suggests dairy fats may not be a priority to eliminate, you need to keep your energy budget in mind)
  • Eat generous amounts of animal protein. This includes red meat, poultry, pork, eggs, organs, wild caught fish & shellfish. Preferably choose pasture-raised & grass-fed meat. (Ed Note: Larges serves offer no benefit over smaller serves)
  • Eat good amounts of fresh or frozen vegetables either cooked or raw & serve with fat. Starchy vegetables like sweet potato are a great source of non-toxic carbs.
  • Eat low to moderate amounts of fruits & nuts. Try to eat mostly fruits low in sugar & high in antioxidants like berries as well as nuts high in omega-3, low in omega-6 & low in total polyunsaturated fat like macadamia nuts.
  • Cut out all cereal grains & legumes from your diet. This includes, but is not limited to, wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, pinto beans, navy beans & black eyed peas. (Ed Note: These are very nutritious foods, particularly good sources of fuel for training)
  • Cut out all vegetable, hydrogenated & partly-hydrogenated oils including, but not limited to, margarines, soybean, corn, peanut, canola & sunflower oils.
  • Eliminate sugar, soft drinks, packaged products & juice. Generally, if it’s in a box, don’t eat it. At the grocery store, visit only the meat, fish & produce sections.
  • Eliminate dairy products other than butter & maybe heavy cream. (Ed. Note: Research shows a higher dairy intake is associated with health benefits, supports muscle growth & promotes rehydration. Why remove these foods from your diet)
  • Eat when you’re hungry. You don’t have to eat three square meals a day, do what feels most natural. (Ed. Note: Smaller, more frequent meals are better suited to optimal fuelling & recovery; keys to performance nutrition eating)

Swap it, don’t Stop it… CHEESE
In an effort to curb the ever expanding waistlines of the Aussie population, the Australian Government has started a campaign to encourage people to swap poorer food choices for better ones. Take for example, the cheeses below…

Cheese (per 100g) Kilojoules Protein Fat Calcium
Cheddar
Tasty 1700 27 33 800
So extra light, Tasty 50% 1150 34 15 995
So light, Tasty 25% 1420 31 24 870
 
Mozzarella
Regular 1310 26 23 606
Reduced fat 1230 31 18 950
 
Ricotta
Regular 535 7 10 170
Reduced fat (5% fat) 320 7 5 150
 
Fetta
Regular 1165 17 23 325
Reduced Fat 1000 26 15 340
 
Cottage
Creamed 530 16 6 89
Low Fat 355 10 2 110
Diner Directory… GUZMAN Y GOMEZ
Each month we ‘don our favourite cravat’ & impersonate Matt Preston (Food critic, Master Chef) by reviewing food on offer at some common eateries. This month we take a look at one of the Mexican grills popping up across OZ.

Menu Item Energy (kj) Carbs (g) Protein (g) Fat (g) Rating
Burrito bowl (chicken/ beef/ fish) 1500 44 34 6  
Burrito (chicken/ beef/ fish) 2800-3000 90 40 15-20  
Add guacamole 480 6 1 10  
Add cheese 500 0 10 8  
Soft shell taco (per taco, 2-3 in a serve) 790 30 12 2  
Hard taco (per taco, 2-3 in a serve) 810 16 13 9  
When energy needs are high, many of the Guzman Y Gomez menu items above are a great choice, with plenty of carbs & protein. When energy needs aren’t as high, a burrito bowl may be a better choice. Recent regulatory changes are making it easier to make informed decisions about the foods you select. Any food outlet with 50 or more stores nationally is now required to display the kilojoule content of foods on their menu. While the kilojoule content of a food is just one aspect to consider in assessing a foods overall nutritional value, the above ratings suggest it’s the lower energy foods at fast food outlets that are better choices. Want more information on the nutritional value of Aussie foods, including those available through supermarkets as well as ‘fast food outlets’, check out Calorie King OR download Easy Diet Diary from the app store.

What's She Eating - Christine Dziedzic
Each month we take a closer look at what Australia’s best rugby people do with their diet to help support their rugby. This month we take a look what’s in the fridge of Christine Dziedzic, Sports Performance Dietitian for the Seven’s program, plus NSW NGS & Academy programs.
  1. With your busy work schedule, do you still find time to train?
    Having irregular work hours makes it hard to be part of a team – if I had my way I’d be playing netball & touch footy regularly. Since that’s unlikely at the moment, I like getting into the gym to lift, & try to run a few times a week. During warmer months, I’ll probably spend some time following the black line.
  2. Do you follow any particular eating style? Food likes, dislikes?
    I just love food – fresh, wholesome, delicious food. My favourite food group is dairy, & I love mangoes & berries. But nothing beats a summer BBQ (meat of choice: eye fillet steak) with lots of fresh salads & a chilled beverage.
  3. What are the 3 most important nutrition tips you could give to a rugby athlete?
    • Don’t make excuses – everyone’s busy, everyone has ‘off’ days – be organised & have your pantry, fridge & training bag stocked with essentials
    • The quality of the food you put in your mouth is just as important as the quality of training you produce on the field or in the gym
    • Don’t avoid the dietitian – we’re not just here to take your skin folds & tell you to eat more vegetables – we can help improve your training capacity & recovery, support you through rehab, provide advice to enhance your performance during a game & give you tips on the practicalities of food & nutrition for your specific needs
  4. How has advice on nutrition for rugby changed across the period of your dietetic career?
    It’s moved from a ‘one-size-fits-all’ mentality to highly individualised advice. I think the importance of a ‘periodised’ eating plan has become just as important as periodising a training program. And we’ve found out more about the way certain nutrients or components of food can support or enhance other aspects of managing athlete performance, such as during injury/rehab, to improve training adaptation or strengthen immunity.
  5. Favourite breakfast?
    Porridge with slivered almonds in winter; muesli with yoghurt & berries in summer; blueberry pancakes + fruit salad as a treat
  6. Favourite lunch?
    Mixed salad leaves with caramelised balsamic vinegar, tomato, avocado, tabouli & a dollop of cottage cheese, with a couple of Ryvitas with hummus.
  7. Favourite dinner?
    Not necessarily favourite in terms of ‘fancy’, but a 5 min ‘go-to’ – tuna and vegetable couscous with a honey-soy sauce.
  8. Favourite recovery snack?
    Glass of skim milk & piece of fruit.
  9. What’s your favourite meal on the run (i.e. when eating outside the home)?
    A freshly made sandwich from the deli, if I can get it. Otherwise the garden salad with grilled chicken from Nando’s with a cob of corn works, as does the mini chicken guerrero burrito (with guac, of course!) from Guzman Y Gomez.
  10. If you were really trying to impress a man with a home cooked meal, what would you whip up?
    I quite like the concept of ‘dude food’, so I’d probably go with something you can eat with your hands, like a homemade gourmet burger with sweet potato wedges.
  11. Favourite recipe book or source of recipes on the net?
    I love Maggie Beer! – Harvest is a beautiful cookbook. But for ‘quick and delicious’, can’t go past Jamie’s 30 Minute Meals – YUM! The AIS ‘Survival’ series is always a winner, and when in doubt...taste.com.au
  12. Anyone or group you follow on Twitter for sports nutrition info?
    Hmm… about that… should probably sign up to Twitter first. But if I was, @OZRugbyGrub
  13. Finish this sentence. I am passionate about nutrition…
    because I believe that a healthy relationship with food makes life sweeter.
Christine travels lots with her work commitments with the ARU & Australian Institute of Sport in Canberra. She’s also just finished a Master’s Degree at university so she’s short on time, like many rugby athletes. Her key to success; being organised & having a range of easy to prepare meals. See Christine’s go to meal in the Rugby Grub recipes section.

Christine loves fruit as a great post-training snack, providing valuable amounts of carbs & fluid with a heap of important vitamins.

Christine said she loves her dairy foods & it shows in her fridge… milk, yoghurt, cottage cheese & low fat cheese slices (Bega So Extra Light) provide plenty of high quality proteins, with the milk & yoghurt also contributing to daily carb intake.

 
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