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Sprints / Hurdles / Jumps / Throws NUTRITION FOR SPEED ATHLETES These notes accompany the presentation given by Glenn Kearney on ‘Nutrition for Power Speed Athletes’ held in Loughborough on Saturday 21 May 2011. BASIC NUTRITION PRINCIPLES

1. Eat frequent, small to medium sized meals Eating  in  excess  at  one  single  meal  combined  with  infrequent  meals  throughout  the  day  can  lead  to  poor  training  gains  and  poor  recovery.    This  feeding  pattern  can  lead  to  loss  of  lean  body  mass  and  an  increase  in  fat  mass.      

Eating  frequently  and  choosing  healthy  food  choices  such  as  high  quality  low  fat  protein,  complex  fibre-­‐rich  carbohydrates,  and  good  fats  are  essential  for  all  athletes  who  are  training  to  gain  lean  body  mass  and  maximal  strength.  

A  small  meal  consisting  of  a  complex  carbohydrate,  protein  and  good  fats  should  be  eaten  5-­‐6  times  per  day.    This  usually  translates  into  a  small  meal  every  2-­‐3  hours  throughout  the  day.    This  type  of  feeding  pattern  will  help  to  keep  your  energy  levels  high  and  to  give  you  the  proper  nutrients  for  recovery  between  hard  workouts.  

2. Eat protein with all meals Protein  is  a  very  important  nutrient,  especially  for  athletes  who  are  trying  to  increase  maximal  strength  and  lean  body  mass.    There  is  strong  evidence  pointing  to  the  importance  of  having  a  little  bit  of  protein  with  each  meal  to  assist  with  increasing  lean  body  mass  along  with  .  

It  is  critical  that  you  choose  good  sources  of  protein.  Some  good  examples  are;  milk  protein  blends  are  yogurt,  low  fat  cottage  cheese,  whey  protein,  and  casein  protein.    Other  good  sources  of  protein  are:  chicken,  low  fat  beef,  canned  (or  fresh)  tuna/salmon,  prawns  turkey,  egg  whites,  all  fish,  lean  pork  cuts,  and  finally  nuts  and  seeds.  

Remember  all  your  meals  should  contain  some  protein.    Most  experts  recommend  approximately1.5  grams  of  protein  per  kilogram  of  body  mass  for  healthy  adults  who  are  engaging  in  daily  rigorous  physical  activity.    There  is  evidence  that  high  performance  athletes  can  achieve  even  better  results  with  2.0  to  2.5  grams  of  protein  per  kilogram  of  body  mass.    To  determine  the  appropriate  protein  intake  multiply  your  body  weight  (in  kg’s)  by  2.0.    For  example,  an  athlete  weighing  80  kg  would  need:  

80 kg x 2.0 grams = 160 grams of protein/day

It  is  critical  to  mention  that  you  do  not  need  to  eat  excessive  amounts  of  protein  to  gain  muscle.    Having  small  frequent  meals  throughout  the  day,  and  a  good  hourly  energy  balance  is  far  more  critical  for  gaining  muscle.  

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3. Eat more food after training During  exercise  your  body’s  protein  structures  are  broken  down  and  carbohydrate  stores  are  depleted.    Following  exercise  your  body  is  “hungry”  to  replace  these  nutrients.    It  is  critical  that  out  of  your  six  meals  in  the  day  that  the  biggest  meals  are  eaten  following  your  workout.  

Once  again,  choose  healthy  carbohydrates,  fats  and  proteins.  

4. Zero tolerance for sweets and fatty carbohydrates Your  body  is  a  temple.    Eating  sweets  and  fatty  carbohydrates  such  as  potato  chips,  high  sugar  juices,    fizzy  drinks,  chocolate  bars,  ice  cream,  chicken  wings,  and  most  pizza’s  should  be  avoided  by  athletes.    

Eating  sweets  and  fatty  carbohydrates  will  result  in  increased  fat  mass,  big  blood  sugar  fluctuations,  and  poor  recovery.    If  you  are  serious  about  your  training,  you  will  have  the  self-­‐discipline  to  completely  avoid  these  items.  

5. Drink plenty of water Throughout  the  day  you  lose  body  water  in  sweat,  breath,  tears  and  other  fluids.    For  athletes  this  is  a  huge  concern  because  even  a  small  change  in  hydration  levels  can  cause  decreases  in  performance.  

Proper  hydration  is  crucial  for  all  athletes.    You  are  advised  to  carry  a  water  bottle  with  you  throughout  the  day.    Sip  the  water  at  frequent  intervals  to  maintain  hydration.    As  an  alternative  to  coffee,  drink  green  tea.  

PRE- AND POST-WORKOUT NUTRITION

Rationale • Evidence strongly suggests that the acquisition of muscle protein is a result of the

workout stimulus PLUS the proper nutrition during the workout and more importantly during the 24 hours immediately after the workout.

• As a result of this evidence, it is critical that you begin to either: improve, refine or continue the use of proper nutritional recovery strategies.

General Recommendations • Mix 0.8 g/kg body mass of carbohydrates with 0.4 g/kg body mass of protein in 1 L of

water pre-workout. Drink this throughout your workout. For example Sports drink and whey protein.

• Mix 0.8 g/kg body mass of carbohydrates with 0.4 g/kg body mass of protein in 1 L of water post-workout. Drink this after your workout. A good mix is Gatorade and whey protein.

• Have 2-3 tbsp of flax oil or a high quality fish oil throughout the day. Essential fatty acids are very important for your health and recovery.

MAKE  ABSOLUTELY  SURE  that  you  eat  plenty  of  high  quality,  nutrient  rich  food  in  the  24  hours  post-­‐workout-­‐  if  you  miss  one  meal  you  are  IMPEDING  your  recovery.    Every  workout  contributes  to  an  accumulation  of  proteins-­‐  if  you  eat  poorly  for  30%  of  your  meals  you  will  be  missing  30%  of  your  results!

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Nutrition – for developing power athletes

Maximising adaptation

“Thriving… not just surviving”

Glenn Kearney UKA Senior Nutritionist glennkearneynz@gmail.com

Ditch this for Power Athletes

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•  Pivotal

• Major player in behaviour modification & feedback/feedforward with nutritionist – if you have access to one. Aim for the “1 - 2” combination.

• Often intimate knowledge of family life, therefore food environment…

•  “Tell me what you know about this individual...? How do you push their buttons?”

Coach role in Nutrition

Suggested reading/resources •  The 150 Healthiest Foods on Earth - Jonny

Bowden

•  Gourmet Nutrition - John Berardi

•  An Omnivores Dilemma - Michael Pollan

• Nutrient Timing - Ivy & Portman

•  The 10 Secrets of 100 % Healthy people - Patrick Holford

•  The 4-Hour Body – Timothy Ferris

•  The Biology of Belief - Bruce Lipton

• Molecules of Emotion - Candace Pert

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Physiological and Metabolic Changes During Intense Exercise

Description Change Description Change

ATP levels Depleted Muscle damage Increased

Muscle glycogen

Partially depleted

Immune system Suppressed

Cortisol levels Increased Inflammation Increased

Protein degradation

Increased Fluid loss Increased

Cell membranes - the local control centre

•  DNA is merely the hard disk - the nucleus is merely the ‘gonad’

•  Real “brain” of the cell is the membrane - the interface between the exterior and interior

•  Nutrients, hormones, neurotransmitters

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Nutrient Timing • Why it’s important...

•  Each day…eat every 2 to 3 hours… consider Raph’s adapation

•  Bfast - King, Lunch - prince,…..

• Within a week?

•  In your seasonal phases?

Testosterone (T) •  T will enhance strength, increase muscle protein synthesis

•  Causes additional GH release

•  IGF release

•  Contributes to neural improvements seen from strength training Cell Mol Neurobiol 16: 357–382, 1996

•  Increasing T naturally pre & post training/competition offers a competitive advantage to the athlete

•  Ways to prevent levels dropping below normal during periods of over-reaching will also be of benefit

•  Excess stress (physical, mental/life) lowers T/C ratio

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INCREASE; zinc rich foods (essential for T metabolism)

•  Grass Fed Beef ! pumpkin seeds, Oysters, ginger root, lamb chops, split peas, brazil nuts, soy lecithin, black pepper, paprika, mustard, chilli powder, thyme, cinnamon, sardines, almonds, walnuts, rye, oats, tuna, anchovies, and haddock 

•  B complex foods and supplements – support gene transcription and protein synthesis - Methylation

•  Good fats – some cholesterol necessary – EGGS !!

Naturally boosting Testosterone

•  Anti-Oxidants – protect lipids in membranes and lipoproteins

•  Curcumin (turmeric) and other spices

•  Vitamin C foods and supplements

•  Mixed Vit. E rich foods; increase organic raw nuts and seeds, one handful of nuts per day suggested

Optimising free testo uptake

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•  Optimise receptors… increase clearance of T… signals lowering T to the brain… increases endogenous T production ….

•  Carnitine-L-Tartrate (1.5 g) – very promising different in structure & function to L-carnitine Kraemer, et al. 2003; Kraemer, et al. 2006; Volek, et al. 2002)

Receptors – “Docking sites”

•  Cortisol is released in response to stress. Increases the “running rate” of the body to cope with stress (also low blood glucose.

•  Illustrates importance of stable blood glucose – low GI meals

•  A two edged sword. In small to moderate bursts for a short time period it gives a strong competitive edge.

•  If too much is released, performance declines, chronic elevation will cause catabolism. Fat & protein catabolism and gluconeogenesis

Cortisol

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•  Glutamine: Lowers cortisol levels (Antonio, 2002)

•  Phosphatidlyserine: 600mg shown to reduce cortisol levels when taken after exercise (Starks et al., 2008)

•  Vitamin C: 1-1.5g shown to reduce cortisol levels when taken after endurance exercise (Bryer at al., 2006).

•  Antioxidants: various antioxidants such as quercetin and polyphenols can help lower cortisol – a tenuous link. However does reduce the levels of free radicals and prevent the cell/tissue damage caused by physical stress.

•  Adaptogens (e.g. Rhodiola Rosea): Helps the body to reach a homeostasis thereby reducing stress and fatigue (Olsson et al., 2008).

•  L-Lysine and L-Arginine: There are several studies which support the use of these amino acids for normalizing the cortisol stress response in those with high trait anxiety (Smriga et al., 2007).

Possible nutrient cortisol modulators

Enzyme Rich/Anti-inflammatory foods

Anti-inflammatory Compounds:

•  Garlic

•  Ginger and Thai ginger •  Lemon grass •  Coriander •  Chilli's

•  Berries •  Tea; green, black, red etc •  Grapes/wine

•  Olive oil •  Chocolate/cocoa, coffee, walnuts,

peanuts, pomegranates, yerba mate, and other fruits and vegetables.

Proteolytic rich foods

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Foods that moderate the inflammatory

cascade

• Ginger, Rosemary, Turmeric, Boswellia, Oily Fish, Chili, Carotenoids, Vitamin D, Salicylates

• Some combined commercially eg “Kaprex” by Metagenics

Enzymes - Proteases

Proteases (325 mg pancreatic enzymes, 75 mg trypsin, 50 mg papain, 50 mg bromelain, 10 mg amylase, 10 mg lipase, 10 mg lysozyme, 2 mg chymotrypisn)…. Downhill running…. Placebo controlled…. demonstrated superior recovery of contractile function and diminished effects of delayed-onset muscle soreness after downhill running when compared with the placebo group

•  Oral nutritional supplementation accelerates skin wound healing: a randomized, placebo-controlled, double-arm, crossover study. Plast Reconstr Surg. 2004 Jul;114(1):237-44.

Enzymes; J Sports Sci. 2004 Apr;22(4):365-72

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NSAIDS and Gut Health Down regulate protein synthesis

Kill GUT FLORA (Fujimori, S., K. Gudis, et al., 2010).

...which produce vitamin K essential for bone repair

Side Effects:

Diarrhoea, Protein loss, Ileal dysfunction

Upper GI

Ulceration, perforation, Bleeding

Blood loss, Malabsorption

“Traditional anti-inflammatory drugs...should, however, be evaluated carefully with regards to gastrointestinal events and their still poorly defined effect on tissue healing.”

Randelli, P., F. Randelli, et al. (2010) The effects of COX-2 anti-inflammatory drugs on soft tissue healing: a review of the literature. J Biol Regul Homeost Agents. Apr-Jun;24(2):107-14

Super Sardines

Packed with Omega 3 – as much as Salmon

One can = 30% Daily Calcium, 150 % B12, 65 % Selenium

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Glutamine

•  Potential as cortisol suppressant (Hickson, R., et al 1995)

•  Potential as immune supportive agent (Nue, J., & Li, N 2002)

• Cell volumising effect in cells (Candow, D., et al 2001)

• Assists in gut integrity (Lacey, J & Wilmore 1990)

Tyrosine – chicken, turkey, fish, avo’s, almonds, cottage cheese…

•  Substrate for catecholamines

•  Boosts brain noradrenaline levels (Gelenberg AJ, et al.,1982)

•  Useful therapeutically to combat stress & overtraining (Banderet LE, 1989)

•  May improve contractile strength of muscle - more likely the perception of fatigue

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Vitamin C – 500 mg – 1500 mg

•  Key component of the immune system and aids the body’s own antioxidant defences

•  Mops up free radicals and reduces DNA damage in cells.

•  Last 3 years has seen conflicting evidence emerge on the influence to adaptative responses…

•  Down-regulates the production of pro-inflammatory cytokines and participates in recycling vitamin E

•  A cofactor in collagen synthesis – essential for regenerating tissues. Poses a issue

Supplement essentials •  Safe & effective…

•  The better the diet gets the more supplements you can throw away

•  Adherence… Habitual vs booster days… clean days

•  ZMA (caution: Copper & Selenium), Omega source, Multi Vit/mineral (Methylation), bone support, powder protein, Green fuel

•  Vit C & Proteases variable

•  Check Vit D

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Common athlete mistakes

•  Inadequate & poor quality breakfast... •  Large gaps between meals - greater than 3 hrs,

perception this helps control body composition •  Too many processed carbs & inadequate protein -

change the athlete concept of protein •  Starchy carb’s in wrong part of day - focus on

training ‘window’ •  Low vege & fruit intake - educate on super foods,

use smoothies, salads, greens drinks •  Fear of fats - re-educate on benefits, cell

membrane function, hormonal drivers, •  Thinking of supplements as first line of action

Super breakfasts •  Porridge, flaxseeds, coconut, yoghurt, nuts,

berries

•  2-4 Eggs, Poached, fried in coconut oil, scrambled – adjust number of yolks, combine with B beans for more balanced low GI meal

•  Salmon, spinach, tomato scrambled – see next slide

•  Sardines on toast, tomato puree, avocado, OJ

• Note. Can start with greens and nuts

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Meal examples

Burgers – home made Choose grass fed beef, and combine with good salad this can really work for a power athlete – 1 x week, or make into meatballs with a tom sauce.

Protein Salads Just one example below. Huge amount of variations and you do need a large serving. Maximise greens, top with several protein sources eg cajun chicken, tuna, egg’s, beef strips. Ideal for dinner

Some simple food solutions

Egg, salmon, spinach, tom and parsley scramble This could be a breakfast lunch or dinner option, can add carb’s by eating with brown rice, add extra spinach…put it in a wrap. Versitile & quick

PIZZA – Texas thin crust The thin crust and minimal cheese make this a meal of ideal macronutrient proportions – MUST be topped with a salad – eg rocket, avocado, sundried tom.. Feta etc

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27

Salmon & Spinach Frittata 2-4 meals..

Macronutrient variable

See recipe in other resources

Mon Tue Wed Thur Fri Sat Sun

Venison stew see MH recipe pg 75orSirloin steak (x2)Baked potato - corn on cob.

Mackeral & warm potato salad .... horseraddish, optional with Pasta could add your frozen peas

Spag bolgnaise

or

Lasagne

add steamed vege

Prawn & Egg stirfry - with noodles or rice or just with veges -add rice or noodles depending on need for Carbʼs

Pasta style with veges and eggʼs

Roast Chicken & Vege with Salad

Chicken, Bacon & leek rissoto include xtra vege eg steamed brocolli

“Dress the Board”1 x Chilli seeds removed & mint finely chopped jamie oliver style on board, squeeze over juice of 1/2 lemon and little olive oil

Buy some horseraddish and try it

Shopping day today

2 eggs whip in bowl, dry fry in pan, remove let cool, add into stirfry at the end. Buy pre-chopped stirfry vege and packet prawns,

Remove all meat put into plastic containerBoil down carcass with 1 x onion, 1 carrot, bayleaves, handfull of pepper corns

Use left over chicken from roast.

Use chicken stock made the night before for the rissoto

Meat/Protein to Purchase

- 1-2 x Sirloin steak cook both at once but use one for salad or sarnie the next day

- 500 g lean beef mine- 2 x 500 g ? Turkey extra for freezer- Good quality whole Chicken- 2 tins of Tuna, Salmon, sardines- 1 dozen freerange eggs- lean bacon for salads and risotto

Vegeʼs to Purchase

- Leek, carrots, corguettes, asparagus- Frozen peaʼs, brocolli, sweetcorn- Avocado- 6 x red Onion, 1-2 bulbs of Garlic- Bag of spinach- Potatoes, bag

Weekly spring Dinner Schedule

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WATER

VEGETABLES

PROTEIN

GOOD FATS

FRUITS; BERRIES

ROOT VEGGIES

GRAINS

TREAT FOODS

S U P P L E M E N T S

Thank you !

From here…

-  Based on feedback, deconstruct key messages from this presentation then distill into PDF’s & resources for you.

In a large bowl mix the following

1 -1.5 kg  rolled oats1/2 Cup of coconut - either small bits or larger or a mixture1 Cup of Mixed nuts, I use flaked almonds but you could rough chop whole ones, just use raw, I also added in Cashews sometimes and some peanuts, brazil nuts.1 Cup of seeds, use mixture of pumpkin and sunflower (now optional here to give them a little bit of a dry fry, to do this put in a fry pan with no Oil and on a light heat gently warm them, doesn't take long and just move them around the pan... be real careful but this adds an amazing flavour to them -careful not to burn them.1/3 Cup Seaseme seeds, do the same as above but be REAL careful they cook quick, again flavour is AMAZING1 Cup of dried fruit - again I mixed this up, some raisins, sometimes I chopped up apricots, sometime I used dates - experiment1 heaped dessert spoon of Cinnamon - secret ingredient I reckon !!!!

When you start feeling confident with this you can add some other grains (buckwheat etc). Just make a good simple batch to start with then experiment later on.

Transfer to a plastic container for storage.

Preparation the night before (this only takes 2 mins),  - In you cereal bowl add enough for Bfast the following morning, cover with water (optional to add some Apple Juice even 100 mls)- ½  grated apple - also optional

Birchers Muesli

Essentially this is a Oat based Muesli with nut’s and dried fruit added to it (Swiss German in origin). It is superb in summer or winter and is best soaked overnight to increase the moisture content of the meal and predigest some of the grains.

Therefore make a big batch and soak enough for yourself overnight or alternatively pour hot water over the individual serves in the morning, cover with a plate for 5 - 10 mins (i.e. while you are in the shower, then stir thru Yoghurt, fruit etc).

Ingredients i.e. you can either extend a commercially pre-packaged Birchers, or  make it from scratch, a good way to save money and eat he perfect breakfast cereal. 

Quinoa stir-fry with kale, chili and nuts

This makes a tasty, quick meal when hot, but it’s also good packed into a container and eaten cold at lunchtime. Serves two. - Despite Quinoa being the perfect protein carb combo, this meal could do with more protein added, eg chicken, mackeral.

Serves 4-6 people as a side dish

100g almonds or cashews200g quinoa 5 tbsp olive oil 2 onions, peeled, halved and finely sliced 3 garlic cloves, peeled, halved and finely sliced 1 small red chilli, seeds and membrane removed, finely sliced 2.5cm piece fresh ginger, peeled and finely sliced 140g kale (or chard), shredded 150ml vegetable stock Juice and zest of 1 lemon Salt and freshly ground black pepper Soy sauce, optional

Heat the oven to 180C/350F/gas mark 4. Place the almonds or cashews on a baking sheet and bake until slightly golden and fragrant, stirring once, about six to eight minutes. Leave to cool and chop very roughly.

Cook the quinoa according to the instructions on the packet. While it’s cooking, warm three tablespoons of the oil in a large frying pan over a medium heat, then add the onions and fry until softened and beginning to turn golden. Add the garlic, chilli and ginger, and sauté for a couple of minutes. Throw in the kale and stir-fry for a couple of minutes. Add the stock and simmer until the kale is tender and most of the liquid has evaporated. Add the quinoa, remaining oil, lemon zest and juice, and stir to combine. Finally add the nuts, season to taste and serve hot or cold, with a splash of soy sauce, if you like.

Ideal lunch - excellent Protein & low GI carbs takes 5-10 mins.

Serves 1 - 2 people

Ingredients185 gm drained Tin of salmon or tuna in water (optional to use Sweet Thai chili tuna)1 can Chick peas (rinsed & drained) – Low GI Carbs with good proteinHandful Greens – eg, rocket, spinach and/or any other greens, add as much as you want1 Red onion - raw, finely sliced1/2 Avocado - slice and drizzle with lemon juice1 soft boil egg (4 mins in boiling water, give the rounded end a prick with a knife)1-2 Carrots (finely chopped)2 Tbsp Sweet Thai Chilli sauce - I also use a creole sauce sometimes2 Tbsp lemon juice (juice of one lemon)2 – 3 Pinch of salt & pepper

Simply combine all ingredients together,, ensure to drizzle the lemon juice, & sweet chilli sauce then season with salt and pepper to your taste.

Many variations possible. Just think about different protein sources eg. could use boiled eggs, grilled chicken, tuna, turkey etc. I do a similar meal often for my lunch here at Lee Valley, add some more flavor by lightly frying (in minimal oil) a red onion with a finely chopped Chorizo sausage

Flaked Chili Salmon & Chickpea SALAD

This recipe and itʼs many variations are amongst the best solutions to lunch (or a light dinner) I have come across. It provides low GI carbʼs, very good levels of protein, is high in essential fatty acids (via the fish). This recipe came from a book call “mind, mood foods”, the combination of nutrients leaves you feeling more alert than a lunch based around bread, also with a ʻlighterʼ feeling in the stomach also.

Glenn Kearney075 909 83166

glennkearneynz@gmail.com

Salmon & Spinach FrittataServes 2 to 4, prep time 15 mins, cooking time 15-20 mins

Requires a good skillet (non-stick works best) with metal handle so it can go in the oven.

Ingredients & Method

500 g Potatoes (2 big handfuls)6 eggs (can use just 3 yolks to cut fat down if necessary)150 g Spinach (two handfuls washed)1 red Onion6-8 baby tomatoes100 mls Milk1 tin of Salmon (drained)Lemon Juice (half a lemon should be plenty)2 dessert spoons of Capers - not essential but adds fantastic flavourSmall amount of grated cheese – variety of cheeses Salt & Pepper to taste, pesto also an option

• Clean potatoes, cover with water, add salt and boil until almost tender, drain and allow too cool slightly.

• While the potatoes are boiling drain your tin of salmon, add lemon juice and capers and stir through.• Also chop red onion and sauté on low heat in a dash of oil, can also add tomatoes (whole) to pan.

Remove from pan and set aside• Slice semi-cooked potatoes and lightly brown them in a small amount of oil or existing oil in the

pan.• Add, spinach, onions, tomatoes, salmon & caper mix to the pan and reduce heat to low.• Add your 6 beaten eggs (with a dash of milk) to the pan and give the pan a jiggle so the egg mixture

is evenly distributed. Finally grate a small amount of cheese on top• Leave on heat for a couple of minutes then place in an oven set on 180 degrees for approximately 15

minutes. Remove from oven and let stand for 5 mins. You can also cover with a clean tea towel to retain moisture.

• Serve with a fresh green salad, can drizzle some pesto on top and if you love Tomato sauce then indulge perfect eaten cold the next day also

Variations: Use finely sliced Chorizo sausage instead of Salmon, exchange Asparagus or (fresh or canned) for Spinach. Zucchini is another good vege option. Use Tuna or chicken/turkey as the meat option, add olives etc etc

Step by step it should look like this…

Sausage & White Bean StewServes 2 to 4 ~ prep time 5 mins ~ cooking time 15-20 mins

Ideal quick winter dinner ~ Good low GI carbs ~ Perfect for reheating for lunch ~ Serve on Rice

Ingredients & Method

6 quality Sausages - very important to choose high quality sausages, see insert below.1 red or white Onion2-3 clove of Garlic1 can of white beans - cannellini beans work well1 can of tomatoesSalt & Pepper to taste, can also flavour with a spring of Rosemary, for those that like it HOT, add in some finely chopped chilli at the same time as the onion & garlic.

• Brown sausages on a medium heat in a non stick pan, you may be able to get away with adding no oil as some should leak from the Sausages.

• As the sausages begin to brown move them to the side of the pan and gently fry your chopped onion & garlic in the other part of the pan.

• Once the sausages are browned drain and rinse your beans, add them to the pan (or large pot), and add the canned tomatoes also at this stage. Season to taste with salt and cracked pepper.

• Simmer for 15 to 20 mins on a low heat - you could transfer to the oven at this stage (180 degrees).• While the stew is working its magic cook enough rice for dinner and enough to reheat tomorrow.

These types of meals always taste better the next day !

Variations/additions: You can add some more winter vegetables to this meal to make it go further eg chopped carrots, corn kernels etc.

Sausages - quality is key !

An example from M&S, and not a bad price (2 of these packs for £4.50). If you have introduced yourself to your local butcher then you want to ask for a high meat content sausage, and limited processing of that meat. Then combined with the recipe above it works out to be a well balanced meal.

The sausages to the left are 85 % pork that has been free range farmed. Some sausages can be as low as 60 % meat content and even then is is either processed heavily &/or has been intensively farmed. Avoid these.