Tips from Triathletes – Beat the 3pm Snack Attack

wholegrain sourdough toast with ricotta and fig

In the morning I start out with good intentions of eating well. But by 3pm I lose all self control and the fundraising chocolates sing to me like a siren luring a desperate sailor to certain death (by chocolate). Here, some of our club athletes share their best tips for beating the 3pm snack attack.

Yanti – Keep some nuts handy throughout the day and nibble. They’ll help keep your blood sugar stable and are very satisfying because of the healthy fat and protein content and the nice crunch.

Peta – Eat regularly throughout the day. Don’t try and starve yourself, you will just end up binge eating. Try and stay away from high sugar food options, they usually just make your hungrier.  My go to 3pm snack is potato with tomato and zucchini topped with cottage cheese.

Slim – Hickory smoked almonds. Eight to 12 does the trick and they taste like bacon. Winning!

Mike – Low fat yoghurt with a heap of frozen blueberries and a small spoon of maple syrup. Mix until it turns to frozen yoghurt and eat.

Renee – Cottage cheese, grated green apples and cinnamon, with a little honey for sweetness. David Bryant’s banana bread with ricotta and cinnamon. An icy pole hone made with half juice and half water.

Nikky – Vegetable sticks with homemade hummus.

Nikky’s Pumpkin Soup

“Coriander?  Really?  Actually yeah, that works!” – Travis Bentley


Ingredients

 

  • 20ml oil
  • 1 small butternut pumpkin peeled and chopped into 4cm chunks
  • 1 large leek sliced
  • 3 carrots chopped into 1cm slices
  • 2 cloves garlic
  • 1 inch of ginger minced
  • 1 tsp cumin
  • ½ tsp ground coriander
  • 1 litre vegetable stock
  • 100mls cream

Method

  1. Heat oil in a large soup pot then add leak and fry gently for 2 minutes.
  2. Add garlic, ginger, coriander and cumin and fry for 1 minute
  3. Add all ingredients except cream.
  4. Simmer gently for 60 minutes with the lid on.
  5. When all vegetables are very soft, add cream and puree.
  6. Add additional stock if the soup is too thick.
  7. Serve with cracked pepper and crusty bread

This recipe can be done in the pressure cooker or slow cooker. If you are being healthy, skip the bread and serve this as an accompaniment to your main meal to boost the veggie content.

Nikky’s Asian Crispy Beef Salad

“This is a great family recipe with heaps of veggies and it can be deconstructed for fussy little people” – Nikky Brock


Ingredients

  • Meat 700gm rump steak sliced in strips
  • Marinade
  • 1 tbsp kecap manis (or soy sauce)
  • 2 tbsp fish sauce
  • 2 tbsp lime juice
  • 1 tsp minced garlic
  • l tsp minced ginger
  • 1 tbsp sugar
  • 1 tsp sesame oil
  • Chopped chilli to taste

Salad

  • 1 Baby cos heart chopped
  • 1 punnet cherry tomatoes halved
  • 1 lebanese cucumber deseeded and sliced
  • 1 carrot shaved
  • 1/2 red capsicum sliced
  • 1 packet crispy noodles

Method

  1. Combine the marinade ingredients and marinate the meat for 30minutes.
  2. Prepare the salad in a large bowl.
  3. Heat wok to hot and fry meat quickly (remove meat from marinade and reserve marinade).
  4. Put meat aside to rest and reduce the marinade by a quarter.
  5. Add the noodles, meat and sauce to the salad bowl, toss and serve immediately.

You could make an even lighter version using well drained vermicelli rice noodles but the crispy noodles are not too bad if shared between 4.