Nutrition

Look at a post from a couple days ago about fig newtons. It has some ideas as to what people eat after they swim. Also on the USA Swimming website in the Masters section they have recipies for easy to make, healthy (and tasty looking) meals. ~Kyra

Here's a recipe I found on www.chefkathleen.com It's hearty, but not too heavy. Prepare a batch in advance, and heat it up when you get home from the pool. I made it today, and it is absolutely delicious!! Savory, and satisfying!! There are several great, lighter recipes on this web site. Check it out!! Here's the recipe: The Best Mushroom Rice Stew in the Whole Wide World! This tastes better than a deeply satisfying, rich and hearty beef stew. Okay, maybe not better but it satisfies the same longings and is really great. Even my father, Mr. Won't-eat-anything-but-meat-and-potatoes was surprised to learn there wasn't any meat in the dish, "This is really good beef stew". He didn't figure out it was vegetarian until he was scraping the bottom of the bowl. "Is there enough for me to take to work tomorrow?" If after reading through the recipe, you're pretty sure you're going to like it, make a double batch and freeze half. Stocking up on freezer meals is a way to ensure there's always something to eat on nights you're too tired to cook. Tip: The dried porcini mushrooms are an important part of this dish. They're a super low calorie ingredient that will add a deep dimension of flavor that rivals the richest most fattening beef stew you can think of. All of the flavor, none of the excess calories. Dried porcini mushrooms are available in Asian markets, in the gourmet section of most grocery stores and often times near the fresh mushrooms in the produce aisle. Shortcut: You might be able to roughly chop the mushrooms with a good sharp knife but sometimes they're too crunchy and end up flying all over the kitchen. Try breaking one. If it's chewy and bendable, you'll be able to chop them with a knife. Otherwise, to crumble the porcini mushrooms, place them in a sturdy plastic bag and whack them a few times with a rolling pin or pan bottom. Be careful not to smash them too hard or you'll tear the bag and have a blooming edible mushroom cloud in your kitchen. Ingredients 2 teaspoons olive oil 1 Tablespoon butter 1 pound white or brown mushrooms, cut in quarters Coarse salt and cracked black pepper to taste 1 bay leaf 2 stalks celery, 1/4-1/2 inch slices 2 large carrots, 1/2 inch or bite size pieces 1/2 large sweet onion, diced 1/2 cup dried porcini mushrooms, crushed 1 Tablespoon all purpose flour 3/4 cup red wine 4 cups low sodium chicken or vegetable broth 1 - 14 oz. can ground peeled tomatoes 3/4 cup brown rice 3 sprigs of fresh thyme or 1 teaspoon dried Heat olive oil and butter in a large heavy bottomed soup pot over medium high heat until the butter has just melted. Add the mushrooms and cook, stirring often, until most of the liquid has dried up, about 2 minutes. Add the salt and pepper and continue cooking 2 minutes more. Add bay leaf, celery, carrots, onions and dried mushrooms. Cook stirring occasionally until vegetables have softened, about 10 minutes. Stir in flour and cook for 2-3 minutes. Add red wine, broth, and tomatoes. Bring to a boil and add the rice. Bring back to a boil, immediately reduce to a strong simmer and cook, uncovered, until rice is done, about 25-35 minutes. Add fresh thyme. Cook 2 minutes more. Serve immediately. Servings: 4-6

Try a meal replacement drink, there are some tasty ones out there now.

When you say you don't want to eat after your workout are you saying you're not hungry? That is a problem I have never encountered. However, you might try mixing a banana with orange juice a little honey and ice in a blender. I can't vouch for its health benefits but it tastes darn good. Come to think of it, I need to go find my blender.

Thanks for all the feedback. Those of you that can eat anytime are lucky. My gut gets all churned up if I eat later than 3 hours before I swim so I am usually starving when I swim. Then after I swim I don't have an appetite but an hour later I'm starving. Thank God for sport drinks (Accelerade) and chocolate milk after a swim. Be thankful you iron guts. :cool:

I don't have to imagine not being able to eat any time any place what ever I want. I live it. As a type 1 diabetic, I can only eat 3x a day, matching my insulin with each meal. I am restricted to the number of carbs I can eat each meal, so must choose carefully and make all carbs count and be accounted for. (Carbs are found in all five food groups.) NO Grazing except those yummy things like raw cauliflower, cucumber and other carb free veges or a bit of protein if it doesn't have any carbs. I have to look at food like gas for a car. I need fuel, but I can't fill up every time, and I don't need to stop at every gas station. I also cannot have a lot of circulating insulin on board when exercising, so must eat 90 mins before I train so I don't crash during training. A lot of circulating insulin and exercise is a quaranteed crash which is not fun . It is very tricky, and being an athlete who trains, finding fuel to drink and eat while training that does not push my sugars out of the 'safe for exercising range' is an added challenge. Did you know that different energy systems affect how your body utilizes your blood sugar? I must also take this into account, so usually come early to practise, or email my coach to see what energy system we are working, so I am prepared. Although I am envious of you 'freedom eaters', I am happy to be relatively healthy, eat healthily, enjoy exercising and competing and don't have to worry about eating too much!! (as in too much volume of food, however I do have the problem of what too many carbs vs insulin will do to my system and that is more than enough to worry about) Kiwi

Can someone please find a way to make Hershey's Kisses, ice cream and tapioca pudding healthy? I would be set for life!:)

I fixed the above mushroom receipe this past week end. It was very good!

Easy/cheap vegetarian recipe with complete proteins: Cuban-style black beans: 2 cans (~1 lb each) of black bean (don't rinse) 1-2 cloves garlic 2 TBL olive oil 1/2 tsp dried oregano 3 TBL vinegar (any type - each type gives a different result) 1 green pepper a) chop pepper and garlic and saute in oil for a few minutes. b) add everything else and let simmer until it thickens a bit (15 minutes) Serve with rice (I prefer basmati rice) and corn in some fashion. Great with hot sauce on it. -LBJ

Hey I am a diabetic and have high blood pressure. When I am in Mexico I cycle 10 or fifteen K a day and swim 1 to 2 hours a day and I go off all of my medication. I have to make sure that I eat my three meals a day and three snacks a day. Making sure I eat proteins, carbs and fats for my regular meals. The snacks are generally fruits and measured, eg. half an orange rather than the whole orange. My evening snack is usally custard or fruit pie. I also have the odd beer or margaretta. When at home I don't get enough exercise and always need my meds. I check blood pressure every day and test my blood sugar 3 times a day. Thank goodness I am heading to Mexico this November and heading back to Canada in April. I can eat right before I swim or right after I get out or even while swimming. George Park www.swimdownhill.com