Susan Boegman is an employee of the Canadian Sport Institute Pacific. Susan is a nutritionist for many Olympians as well as the entire Canadian carded women’s 7s program. Thank you Susan for sharing your tips and helping us have a healthier relationship with food!
Your every day eating pattern is critical because it is the foundation from which you train and compete. Poor eating = poor foundation! Great eating = solid foundation!
Getting nutrition right can help you to:
* Maintain/increase energy and stamina
* Recover from training loads
* Enhance immunity
* Achieve a healthy body and a healthy training weight
* Recover from injury
* Cope with daily stressors/Improve sense of wellbeing
Quality Eating Tips:
* Start every day with breakfast. Your brain and muscles will thank you. This meal will rev up your metabolism and prevent nighttime junk food fests.
* Eat every 2-3 hours, aiming for 5-6 snacks or mini-meals. Meals should be well balanced and should focus on high quality foods (see Table 1).
* At every meal include: carbohydrates for energy, skill and going the distance. protein to build, grow and repair; high quality fats to decrease inflammation; and vegetables and fruits for antioxidant protection.
* Eat the highest quality food that you can afford.
* Maintain hydration throughout the day, including during training and competition.
|Carbohydrate Rich Foods||Protein Rich Foods||Healthy Fats|
|Fibre rich grains and legumes||Lean animal protein sources||Animal fat sources|
|* quinoa, brown rice, barley, whole or multigrain pasta, sprouted or wholegrain breads, old fashioned or steel-cut oatmeal, multi- or wholegrain cereals, chick peas, kidney beans, lentils, split peas, black beans||* fish, lean beef, bison, chicken, turkey, lean pork cuts, eggs||* fish, grass-fed beef
|Dairy and dairy alternate carbohydrate sources||Dairy and dairy alternate protein sources||Vegetable fat sources
|*yogurt, cow or goat milk, soy milk, rice milk||*whey protein/isolate, yogurt, cow or goat milk, soy milk, cheeses
|*olives, flax, hemp, chia, olive and canola oil, avocados, nuts and seeds, soybeans|
|Fruits and starchy vegetable carb sources||Vegetarian protein sources
|* all fresh and dried fruits, yams, sweet potato, potato, corn||*all legumes, nuts and seeds, soy products and non-dairy protein powders
Once a week sit down to plan your meals for the week. Plan for veggies, high quality fats, lean proteins, whole grains, yogurt and/or other calcium rich foods and fruit. Add in a little fun stuff like dark chocolate for chocolate dipped strawberries or rich chocolate pudding. Plan for foods you love that will love you back! Consider your busy training schedule to make sure you have food available throughout the day. Plan for easy to digest and travel friendly snack foods that you can eat on the way to, at or from the rugby pitch or weight room.
made with: 14 halves or 1/2 oz raw walnuts (or other raw nuts) 8 fl oz (1 cup) milk –
may need more depending on how thick you like your drink 1⁄4 cup coconut milk 1 cup
unsweetened frozen or fresh berries 1/2 – 1 medium banana INFINIT whey protein – 1
scoop 2 tbsp orange juice concentrate
Add all ingredients to magic bullet or blender Blend well
California Turkey Vegetable Sandwich
Prep: 5 – 10 min 2 pieces of good whole wheat or spelt bread 3 thick slices of roasted
turkey breast 1/2 tomato, sliced 4 Cucumber sliced 1/4 Avocado, sliced
Handful of sprouts Handful of baby spinach leaves Thin slices of red onion 2 slices of
low fat Swiss cheese 1 tbsp Low fat mayonnaise Deli mustard (optional) Sea salt and
freshly cracked black pepper, to taste
Add the mayonnaise and mustard to the slices of bread. Add the turkey, spinach,
tomato, sprouts, cucumber, red onion, Swiss cheese and avocado. Season with sea salt
and black pepper to taste.
Nutrients per serving: Cal: 500 kcal Fat: 23 g Carb: 49 g Pro: 20 g Fiber: 8 g
Tomato, Egg and Feta Wraps
Prep: 10–15min 2 whole wheat tortilla, large 2 cup chopped fresh spinach 4 – 6 eggs,
scrambled 2 – 4 tbsp feta cheese 2 tomato, diced 6 halves sun-dried tomato in oil &
spices, chopped salt and pepper to taste
Spray pan with nonstick spray or lightly oil. Heat medium. Add chopped spinach and all
tomatoes. Stir and cook for 1 minute. Add the cheese and cook for 30 seconds.
Removed from heat. Remove form pan and set aside. Add scrambled eggs to pan, flip
and fold until firm. Make into a patty shape. Heat tortillas in the microwave until slightly
warm. Place veggie/cheese mixture and egg in the center of each tortilla. Wrap the
tortilla up envelope style. Place the wrap in a warm oven or toaster oven. 2 minutes – if
Nutrients per serving: Cal: 432 kcal Fat: 18 g Carb: 27 g Pro: 23 g Fiber: 5 g
Prep: 30 min 2 tbsp. of lemon juice 1 tbsp. vinegar 1 tbsp. each of Worcestershire and
coriander 1-2 minced garlic cloves 2 tsp. of cumin freshly ground pepper to taste 6
boneless, skinless chicken breasts cut into pieces A variety of sliced vegetables such as
peppers (red, green, orange…, etc.) and onion for stir- frying Sprouted wheat tortillas
grated cheddar salsa light/fat free sour cream or plain yogurt, avocado.
Combine first 7 ingredients and rub into the chicken. Marinate overnight, for several
hours or for at least 10 minutes. Stir-fry until cooked through and still moist. Remove
chicken to a plate and let it rest for 5 minutes to reabsorb the juices.
Lightly stir-fry the vegetables in the same frying pan you cooked the chicken in. Place
the chicken, grated cheese, stir-fried vegetables, salsa, avocado slices into warmed
tortillas. Top with light sour cream or good quality plain yogurt. Makes enough for
Greek Burger – from Gourmet Nutrition
Prep: 15minutesplusgrilling 3 lb (1.5kg) extra lean beef or ground chicken or turkey 1
cup feta cheese 1 cup black olive slivers 4 – 6 cloves of garlic, chopped
Mix all ingredients in a large bowl, form into patties, and grill. Salt and pepper to taste.
Makes enough for leftovers.
Slow Cooker Beef Bourguignon
3 lbs beef – chuck roast, stew meat etc. – cut into chunks 6 bacon slices – regular or
turkey 2 Tbsp Olive oil 1 large onion, sliced in rings
several large carrots – chopped 4 garlic cloves – smashed or chopped 1 Tbsp Herbs de
Provence or combination of dried basil, rosemary, thyme and oregano leaves 1⁄2 -1
teaspoon good quality sea salt 1⁄2 tsp fresh ground black pepper 1 Tbsp tomato paste –
once you open a can plan to add it to a tomato sauce or freeze in ice- cube tray and
once frozen pop into plastic bag and store for up to 3 months. 2 cups red wine – this
makes the dish – don’t worry about general drunkenness the alcohol burns off leaving
behind a yummy flavour and aroma – heaven!!
Use a medium to large slow cooker In the bottom of the slow cooker smear around the
olive oil. Then lay down 3 slices of bacon, Add sliced onion and garlic, Put the meat into
the pot on top of the onion and garlic and sprinkle on the spices and herbs, Add the
tomato paste. Lay on the last 3 bacon slices, add the carrots and pour in the wine. Cover
and cook for 8-9 hours on low or 4-5 hours on high or until the meat is tender. Serve
over mashed potatoes, yams or an unprocessed grain of any kind.
Share this one – your friends will bow down to you forever!
No-Bake Muesli Energy Bars
Prep: 30 min 2 and 1/2 cups old-fashioned oatmeal, uncooked 1/2 cup toasted wheat or
oat germ 1/2 cup dried nonfat milk or protein powder – (use an HFL tested brand such
as Infinit) 1/2 cup dried cherries, blueberries, cranberries, goji berries or other dried fruit,
coarsely chopped 1/2 cup raw nuts or seeds 1/2 cup semisweet chocolate chips –
optional 1 cup natural-style nut or seed butter (e.g., peanut, cashew, almond, or tahini)
3/4 cup honey 1/3 cup dark molasses (not blackstrap) 1 teaspoon vanilla extract 1/4
teaspoon ground cinnamon 1/8 teaspoon salt
Line a 9×9-inch square metal baking pan with foil; spray with nonstick cooking spray or
lightly oil In a medium bowl mix the oatmeal, germ, protein/milk powder, dried fruit and
nuts; set aside. Place the nut butter, honey and molasses in a large heavy saucepan.
Cook and stir over medium heat until bubbly, melted and smooth, about 1-2 minutes.
Remove from heat and stir in the vanilla, cinnamon and salt. Mix in the cereal mixture
(mix until well blended and all of the oat mixture is coated).
Transfer mixture to prepared pan. Using a large square of wax paper or foil, very firmly
press mixture down into pan to compact. Cool completely. Remove bars using foil
overhang and then cut into 16 bars or squares. Tightly rewrap each bar in plastic wrap.
Store the wrapped bars in a plastic zip-top bag in the refrigerator. Can also put in the
freezer. Makes 16 servings.
Nutrients per serving: Cal: 300 Fat: 12g Carb: 38g Pro: 10g
Banana Nut Squares
From Gourmet Nutrition – recipe doubled and slightly altered 1 cup very ripe mashed
banana 4 eggs – preferably local 1⁄2 cup cottage cheese
1 cup old fashioned oats, spelt, or barley flakes
4 cups walnut meal or a combination of other nuts -grind nuts in a food processor, coffee grinder
(not used for coffee or well cleaned) blender or place in a sealed bag and smash with
the bottom of a pot. 12 scoops (300 g) Interactive (HFL tested) vanilla protein powder 1⁄2
tsp baking soda 1⁄4 tsp salt
Preheat oven to 350 F. Whisk eggs. Add banana and cottage cheese. Combine
remaining ingredients stirring until evenly mixed. Combine wet with dry.
Lightly butter or spray a 9×9 inch baking pan and add the mixture. Bake for 10 – 15
minutes. Should still be moist. Cool, cut into 8 and store.
1 cup whole wheat, barley or spelt flour 1 tsp baking soda 3/4 tsp salt 1/2 tsp allspice
2 tsp cinnamon 2 tsp ground ginger 2 eggs 1/3 cup grape seed or canola oil 1 1/4 cup
unsweetened applesauce or other blended fruit 3/4 cup brown sugar 2 tsp vanilla 3 cups
oats 3/4 cup almonds or other nuts 1/2 cup sunflower seeds 1 cup dried cranberries
*Alter the ingredients using chocolate chips, raisins etc. as alternatives.
Preheat oven to 350. Combine the flour, baking soda, salt, allspice, cinnamon and
ginger, stir well and set aside. Place eggs, vegetable oil, applesauce and brown sugar in
a large bowl and beat together well. Add vanilla, oats , almonds and sunflower seeds
and stir until well combined. Add flour mixture and stir well. Add cranberries and stir well.
Using an ice cream scoop, place each scoop of dough on cookie sheet and press
down with a fork to form a cookie. Bake for 15-20 min or until lightly browned.
Enjoy your solid foundation and happy training!