VincoNutrition is a new concept formulated by VincoSport’s Emma Cluley and Michelle Sammet. Just as important as the right training in an athlete’s life is a healthy diet. It doesn’t matter if you are an Olympian or just like to go for a run occasionally, fact is, your body is like an engine and requires fuel to keep going.
Often enough people stick to what they know when it comes to food and are afraid to try out something new. We will introduce you to one healthy ingredient each week, provide you with delicious recipe ideas and give you the chance to share your favourite healthy meals with the world.
Week 3: Blow away the opposition with BLUEBERRIES
If his recent heroic performances in London are anything to go by, GB’s Mo Farah would have far from compromised his Olympic quest for a diet that may have sabotaged his Golden ambitions.
But whether a highly decorated distance runner or a starting-out sprinter, sometimes our just-deserts are, well….in our desert!
Blueberries; delicate on the palette yet an explosion of antioxidants, the miniature super fruit is little short of a miracle.
The indigo-pigmented power-berries serve as almost ‘water pockets’; providing the body with a generous dose of hydration. Since the human tavern is composed primarily of water, it isn’t difficult to comprehend that its efficiency will decline if deprived from these simple elements. Keeping well hydrated can deter from potentially severe muscle cramps and general chance of performance decrements.
Scientists conducted a study involving berry flavonoids (anthocyanins) and concluded that a diet rich in these, responsible for giving the fruit their obvious colour, may well allow a significantly lower risk of developing Type 2 Diabetes. A key hormone secreted from white adipose tissue within the body known as adiponectin is stimulated by the act of flavonoids and this in turn prevents the liver from developing insulin resistance and in turn, diabetes.
Widely branded as a ‘superfood’ in terms of their high nutrient-density, the berries are incredibly low in calories (a mere 57 per 100g). A cup provides the body with around 36% of the recommended dietary intake of Vitamin K. Growing data suggests that this nutrient is a great determinant of bone health and plays an important role in necessary blood clotting to avoid excessive bleeding.
Quite the petite powerhouses, blueberries have been linked to reduced recovery time after exercise. Increasingly becoming nurtured as a valuable addition to the athletes’ diet, connections have also been established with improved mental health and the inhibition of fat cell development.
A sprinkling with cereal or mixed amongst meringue, here is one way to ensure you get your berry fix…
Blueberry-banana frozen yoghurt
Ingredients (serves 6):
4 cups blueberries
2/3 cup sliced ripe banana, (1 medium)
1 cup non-fat plain yogurt
1/2 cup instant-dissolving sugar
1/4 cup frozen orange-juice concentrate, thawed
1 tablespoon crème de cassis, or black currant syrup
Preparation guidelines:
1. Puree blueberries in a food processor. To remove skins, force the puree through a fine strainer into a bowl.
2. Add bananas to the food processor and puree. Add the strained blueberry puree, yogurt, sugar, orange-juice concentrate and crème de cassis or black currant syrup and process just until mixed in.
3. If necessary, chill until cold.
4. Pour into the canister of an ice cream maker and freeze accordingly. Alternatively, freeze the mixture in a shallow metal cake pan until solid (about 6 hours).
5. Break into chunks and process in a food processor until smooth.
Energy (Kcals) 175
Fat (g) 0
Cholesterol (mg) 1
Carbohydrate (g) 43
Protein (g) 3
Fibre (g) 3
Sodium (mg) 24
Potassium(mg) 229
