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This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Filtering by Tag: wholefoods

The Farm and The City!

Becca Crawford

The Farm Wholefoods is a new concept wholefoods store that has recently opened in Macleay Street, Potts Point. The focus of the huge barn-style store with soaring ceilings is the sale of bulk (as opposed to packaged) goods as well as a wholefoods cafe.

Bulk goods on sale include:

·   grains

·   legumes

·   nuts and seeds

·   dried fruit

·   flours

·   teas

·   oils and vinegars (eg olive oil, coconut oil, apple cider vinegar, tamari)

·   sweet treats (eg bliss balls)

·   superfood powders (eg Lucuma)

·   sweeteners (eg coconut sugar, honey)

The in-store café cleverly showcases wholefoods from the bulk pantry with delicious dishes that feed and educate customers while they shop, showing them various ways they can incorporate different ingredients into their cooking. In addition to tea, coffee and cold pressed juices, is my hot chicken stock (500ml frozen containers of my stock are also sold). There is also kombucha on tap and their infamous dairy-free cocowhip. Perch yourself on the bench while sipping your cup of broth and licking your cocowhip and watch the world go by.

I recently interviewed owner Josh Thompson about his mission and reasons for opening The Farm Wholefoods. This guy loves food. Talking about it, buying it, cooking it, eating it. But most importantly, he loves wholesome food that will nourish and sustain us. Me too! He quotes Masanobu Fukuoka who said, ‘The ultimate goal of farming is not the growing of crops, but the cultivation and perfection of human beings.’

Josh believes in celebrating our growers, producers and suppliers. “We want to reduce food miles and provide a more direct link from our farmers’ paddocks to your family’s pantry. We want to create a weekly food shopping experience that takes you out of the city, walks you onto the farm, sits you down and makes you a cold pressed juice or hot broth, and then opens up its pantry for you to have a forage through. We want to revolutionise the way you eat and we will do that by changing the way you buy your food.”

This guy is on a mission to reduce packaging waste. “We know the average person throws away 200kgs of packaging waste every year, so we are buying in bulk to reduce excessive packaging.”

Josh Thompson grew up spending his school holidays on his family’s farm in Mollymook. When he met his partner Lisa, they would head to the farm together, escaping the city for long weekends. They felt increasingly aware of how detached their city lifestyle was to nature and the land. The birth of their daughter Indiana only increased their eagerness for a change. Both Lisa and Josh quit their jobs, and The Farm Wholefoods was born.


THEIR CONTACT DETAILS ARE:

hello@thefarmholefoods.com

3/81 MacleAy st, potts point, NSW
 Phone number is 1300 464 869

THEIR OPENING HOURS ARE 7am – 7pm daily

CHECK OUT THEIR AWESOME SOCIAL MEDIA ACCOUNTS:

Facebook / Instagram

THEIR WEBSITE http://thefarmwholefoods.com/ is coming soon...

The Rise of the Roosters

soullachamberlain

roosterstrophy Last year I worked with the Sydney Roosters as their nutrition coach to introduce them to a nutrient-dense traditional wholefoods diet as a means of giving them the cutting edge over their competitors. This involved getting down and dirty in the kitchen week after week with some boisterous 18-24 year olds to turn the conventional food pyramid on its head and re-educate them about the fundamentals of good nutrition.  Out with the sports gels, protein powders and refined carbs and in with the bone broths, pastured meats and chicken livers!! What transpired after 18 months was a transformation in the players’ health, fitness, performance and recovery times, ultimately culminating in their 2013 Grand Final victory – their first since 2002.

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When I stared work with the Roosters in March 2012 the boys would front up to cooking classes eating whitebread sandwiches, pasta and downing Gatorade (plus they brought with them a hefty dose of cynicism that diet plays very little role in athletic performance). Wind the clock forward to today and we have a completely different picture. The main staples of their now nutrient-dense diet include pastured eggs, whole full fat dairy, grass fed and finished meats, lacto-fermented foods like sauerkraut and kefir, organ meats (like livers, lambs brains and hearts), bone broths, wild seafood, coconut oil, and fresh seasonal fruit and vegetables. After all this is the very food that sustained our hunter-gatherer ancestors – the ultimate cross trainers- for the vast majority of our existence on this planet. Grains, legumes, refined carbohydrates, processed oils and the plethora of branded sports ‘foods’ are relative newcomers to the human diet. My dietary philosophy comes down to giving the body the fuel that it is biologically designed to consume so that it can perform its very best on every level.

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“The boys wouldn’t think of eating bread and pasta anymore” says forward player Marty Kennedy who, together with Roosters captain Anthony Minichiello have both embraced a traditional wholefoods diet as a lifestyle choice for many years. Indeed the stellar performances of both Kennedy and Minichiello served as inspiration for the rest of the players to adopt a similar dietary path. Kennedy and Minichiello take nutrition very seriously, paying scrupulous attention to the source and processing of their food, meal planning and strict avoidance of anything processed in any way, shape or form.

I recently interviewed Anthony Minichiello on his take on what contributed to the rise of the Roosters from 12th to 1st place on the ladder in the space of a year.

2013 saw the following 5 main changes to the Roosters:

1. New Captain (Anthony Minichiello).
2. New Coach (Trent Robinson) and a shake up in staff including Craig Fitzgibbon in a new role as assistant coach and Keegan Smith as the new strength and power coach.
3. Smarter and harder training regime. This involved greater tracking through GPS devices and building a greater strength and power base in the gym first before translating that to the field.
4. New members including Sonny Bill Williams, Maloney, Jennings and O’Donnell.
5. Each and every member fully embracing a nutrient-dense traditional wholefoods diet.

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Minichiello considers that while all of the above 5 factors helped to win the Premiership, in his view “Diet is the key factor of those 5 things. Diet plays one of thebiggest roles in fitness and athletic performance. Its affects are far reaching and influences injury prevention, speed of recovery from injury, sleep quality and mental clarity. The boys are more focused, the physiques of some of the players have noticeably changed since embracing nutrient-dense wholefoods, they are more toned, we got through the season with minimal injuries and there has been quicker recovery from injuries”.

Along with Minichiello and Kennedy, coaches Craig Fitzgibbon and Keegan Smith are on exactly the same nutritional page and started eating nutrient-dense foods themselves back in 2006-7. These 4 key people have been instrumental in passing on their nutritional knowledge and lifestyle choices to the other members. Fitzgibbon and Smith reinforce the importance of nutrition to the players on a daily basis. Smith in particular can take credit for his continual reinforcement of the nutritional ideas that Minichiello, Kennedy and myself implemented. “To change the mindset of the younger players and to shift them from a conventional diet to a nutrient-dense wholefoods diet requires education and constant reinforcement on a regular basis” says Minichiello. “Keegan provides nutritional lectures to the players and his role is now 2 tiered so that in addition to strength and power coaching it also covers nutrition as a separate dedicated role. Along with nutritional theory, we discuss practical issues like where the boys should shop to buy their food in the most economical way.”  Minichiello mentioned Grass Roosts Urban Butchery in Vaucluse and Kingsley Meats in Rose Bay.

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So it appears that the work I did with the Roosters in 2012 planted the seeds and 2013 saw the new captain and the new coaches nurturing those seeds and tending to a forest. But forests take many many years to grow, not just a few months or ever one year. Says Minichiello “All of the work that has been done to date….the cooking classes, the work by Fitzgibbon and Smith, the daily reinforcement, the answering of questions, the night time calls between players to discuss recipes….all of these things were stepping stones in the right direction and it just so happened that this year, 2013, was the year that everything came together and the boys finally got it and embraced it.”

I asked Minichiello how receptive the players were to adopting the new dietary regime. “It depends on the player and his state of health and fitness. It is not easy to get players to adopt a completely new dietary regime when there is no catalyst for them to embrace a change” says Minichiello.

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“If a player is in his mind fit and healthy, the motivation to change is hard.” Indeed the catalyst for both Minichiello and Kennedy to abandon the conventional food pyramid diet in favour of an ancestral diet was the dire deterioration in their own health. In the case of Anthony, his farm upbringing on raw milk, meat and fresh produce meant that he was injury-free for the first few years of playing professional football. Then after years of eating a conventional diet with “jelly-snakes before games and carb loading” his health started unraveling fast. The discs in his back started to dry up due to “a conventional diet, high impact sport and not resting enough”. This culminated in 2 discs rupturing, an inability to even dress himself and ultimately 2 operations followed by a serious neck injury. His surgeon was not optimistic that he would ever play sport again and said he had a very limited career trajectory. Desperation breeds creativity and what followed was a desperate search for answers. Anthony started questioning our entire food system and started talking to people with alternative health views such as Origin of Energy founder Aaron McKenzie. The next few years saw Anthony re-educating his body and his mind on what we are biologically designed to eat and how we are designed to move. MRI testing several years later showed that not only had his injuries vanished but that his discs were well hydrated. Anthony is injury-free, fighting fit and exuberates vibrant health and positivity. “My journey shows how nutrition plays a major role not just in sport but in everyday life, just to stay fit and healthy.”

Kennedy has a very similar story that led him to question the conventional food system. Earlier this year Kennedy returned to the field 9 weeks early from a knee surgery which typically takes 18 weeks torecover.  Kennedy attributes his super quick recovery time to his nutrient-dense diet paying particular emphasis on the joint and cartilage building properties of bone broths.

And what about the boys on the team that haven’t suffered major health set backs, that seem to think that they are invincible eating whatever they want? “Everyone on the team is now on exactly the same nutritional page” says Minichiello. “They know from the experience of others that refined carbs and processed foods will affect their health and shorten their footy career”. As the saying goes, you can’t out-train a bad diet.

Minichiello, now 33, is considered a veteran in his field with the average age of an NRL player being early 20s. “What do you attribute your longevity in your sport to?” I asked him. “100% to my diet” was Minichiello’s reply.

IMG_4326So what does the captain of the Roosters eat in a typical day during footy season?

Breakfast (pre training): shake made with any combination of coconut water/raw milk/yogurt/kefir plus ½ cup of gelatinous beef bone broth, raw egg yolks, coconut oil, and flavoured with either raw cacao powder, berries or cinnamon powder. Sometimes raw livers are added to the smoothie “I swear you can’t taste it!” he says.  When not heading off to training Anthony enjoys a leisurely bacon and egg meal for breakfast.

Lunch at stadium: leftovers from last nights dinner OR the organic food truck that delivers pastured meat and veggies to the Roosters.

Afternoon snack (post training): home made shake brought in from the morning. Sometimes some activated nuts.

Dinner: pastured meat (eg steak, pork belly, roast), cooked vegetables, salad and sauerkraut.  The only fats that are used to cook with are coconut oil, butter and beef tallow. No processed oils are consumed.  Vic Meats who are one of the sponsors of the Roosters also deliver grass fed and finished meats to the stadium for the players to take home for dinner.

Post dinner snack: 1 cup of beef bone broth or full fat yogurt with berries and sometimes a little raw honey.

To drink: filtered water with unrefined salt. Minnie rarely drinks alcohol. The Roosters have a policy of no drinking alcohol within a certain number of days of a match.

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“This is pretty typical of what all of the players now eat. It’s great to see the kitchen at the stadium being used so much and everyone eating more and more home cooked meals” says Minichiello. “When I first stated with the Roosters the fridge in the kitchen was always empty as the majority of the boys used to buy take away fast food for lunch. Now the fridge is full with home cooked left over meals and it’s almost impossible to find space” laughs Kennedy. With Marty Kennedy moving north to the Brisbane Broncos in 2014 the question is now whether the Broncos will be the next NRL team to embrace a nutrient-dense wholefoods diet? Marty laughs when we joke about this but I have high hopes.

When I asked Minichiello what role conventional sports foods play in his diet (eg Gatorade, protein bars, protein powders, synthetic supplements?) he laughed and said emphatically “NONE!”. “All the boys know that that stuff isn’t necessary and in most cases downright harmful so none of us touch it.  The only supplement I take is fermented cod liver oil” says Minichiello. It made me stop and think that the sports food industry has got millions of people worldwide fooled into thinking that they need to take marketed sports food, powders and drinks to be fitter, faster and stronger. And here we have some of the fittest, fastest and strongest athletes on the planet who went on to win the NRL Premiership without supplementing with sports foods/drinks. Surely the average man in the street can do a few gym sessions a week or compete in the odd marathon without it?

So what does 2014 hold in terms of tweaking the nutrition plan for the Roosters? IMG_0475

Minichiello says that he’d like to look into the lunch truck more closely to ensure that the food is “100% clean” and similarly post game catering needs to be re-examined. Minichiello acknowledged the quandary that food sponsorships provide when those sponsors provide conventional food.

It’s been an incredible journey to witness the stellar improvement in the health, fitness and performance of the Roosters’ players this past year.  Kudos to the Roosters’ coaches and staff for taking onboard the monumental challenge of encouraging the boys to make the shift from a conventional diet to a more nutrient-dense wholefoods one, ultimately giving the team the competitive edge that contributed to their 2013 Grand Final victory. And hats off to each and every player for being receptive to changing their diet and embracing an unconventional one. I look forward to seeing more great things transpire from the Roosters in 2014!

roosters-emblem

What does an ironman eat??

soullachamberlain

Let me rephrase the question. What does my ironman eat?  Not Kellogs Nutrigrain. Nor sports gels or Gatorade. Ok, then what?

My husband Grant competed in the Port Macquarie Ironman a week ago along with 1500 other competitors.  That's a 3.8 km swim (mass start), a 180 km cycle topped off with a marathon (42.2 km) for good measure. It takes all day to complete. Literally. I personally think it's insanity. Sure we are biologically designed for intense physical activity but not for such a long period of time  (I can't think of a reason why our hunter gatherer ancestors would have had the need to have exerted themselves with strenuous physical endeavours for 8-17 hours straight. Can you?). Anyway before my views on Ironman events (and endurance events generally) lead me down the path of divorce I will very quickly say that I think it is a bloody AWESOME feat for anyone to compete and finish such an event, and in Grant's case to have done so with seeming grace and style.  It just shows just what the human body can accomplish if mind and body work together in uncapitulating unison.

At 40 years of age, Grant's race time (11.25 hours) and recovery were both pretty phenomenal.  Despite being a year older, he shaved a whopping 1 hour off last years' time (12.31 hours) and recovered much faster. I attribute these improvements in performance and recovery to the following 3 factors:

1) increasingly great nutrition over the past year, not just in the lead up to the event. Each month and year over the past 5 years in particular we have continued to steadily improve our diet bit by bit by removing more and more toxic foods (e.g. grains, legumes, refined sugar and industrial seed oils such as canola and vegetable oils) and replacing them with as much nutrient-dense wholefoods as possible. So compared to a year ago, Grant's diet has certainly improved and this has been reflected in his athletic performance. I set out in a table at the bottom of this post what Grant ate in the week before and on the race day because this seems to be a question I am frequently asked. The point here is that what Grant ate in the week before the event was exactly what he would eat in any old typical week in our household and was nothing out of the ordinary for us. Bone broths, slow cooked pastured meats, raw dairy, enzyme-rich lacto-fermented foods and pastured eggs, are now our nutrient-dense daily staples. I didn't make any "special" or different foods in the lead up to the event because nutrient-dense traditional wholefoods are already pretty special by their very nature- it's what we are biologically designed to eat.  This is what our ancestors of yesteryears not only survived on but THRIVED on. And ponder how fit and healthy they had to be to run down and kill a wild elk for dinner or sprint for their life  from a sabre-toothed tiger, or chop their own firework, carry heavy loads manually, and scale mountains by foot.... all in a days work. Our genes are biologically designedfor nutrient-dense food, so when we consume it, all of the systems and functions of the human body work more efficiently. Just like a car that is given the right fuel, the more we consume things that we are designed to consume, the more efficient and robust the human body  becomes. The more it flourishes and hums.  Now having said all that, and to remind myself that no one (myself included) is perfect,  Grant is a bit of a coffee addict. So add at least 2 espressos a day on top of his morning lattes (its a running joke that if he ever leaves investment banking he could always find a job as a barista...or be found in some dark smoky corner cafe  in Italy). And  he entertains a lot for work - so add a few alcoholic beverages to the table too. I'm not talking about wild benders, just a few drinks a week.

The 2 foods that I want to make special note of for their importance pre and post endurance events are bone broths and coconut oil.  Forget the synthetic highly processed glycosamine supplements - bone broths house the entire extended family of glycosaminoglycans that build and repair the muscular skeletal system (which obviously cops a pounding during endurance events and training). You want to ensure the you are going intoa sporting eventwith as robust an osteo-skeletal system as possible. Bone broths are a great source of protein and healthy saturated fat and very easily assimilated in the body.  Coconut oil too is a highly saturated fat- the preferred source of fuel for the body. It is antibacterial, antimicrobial, antifungal and antiviral. So when immunity is low (or could be low such as after an endurance event when the body is completely spent) coconut oil can kill potential bad bugs and build immunity. Like bone broth, coconut oil bypasses normal digestive processes and gets digested  far more quickly than other foods (sparing the body of much energy ordinarily required for digestion). Easily digested foods are just the ticket for anyone who is energy-depleted or in a state of recovery (from athlete performance, illness, surgery, giving birth etc). The less energy you spend digesting your food the more energy you have for other things like recovery, work or play :-) Comsuming fats and proteins within an hour of intense physical exercise rebuilds muscle. So as soon as we got back to the apartment after the Ironman event I had Grant drinking lamb bone broth with coconut oil while soaking in an Epsom salt bath.

We took all our food with us to Port Macquarie  - so the car was packed to the rafters with the likes of coconuts and liters of bone broth amidst triathlon gear of every description plus a couple of kids buried in there.  On both our parts it involved  expeditious military-like planning to ensure that everything ran without a hitch. The omission of something seemingly minor, such as unrefined salt, could have disastrous consequences.

2) great hydration and nutrition on the day of the race and immediately afterwards. I made 2 litres of home made sports drink of coconut water, freshly squeezed orange juice,  filtered water, bovine beef gelatine and sea salt.  Ditch the Gatorade and other ready made sports drinks - they are full of highly processed and synthetic flavours,colours and preservatives- these potentially tax the body, making it work harder and expend more energy, as it tries to synthesis substances it's not biologically designed to assimilate. Simply make your own cheaper and healthier version. Grant needed to supplement the home made sports drinks with plain water (as opposed to Gatorade) from aid stations throughout the course as it's just not possible to carry that much home brew with you. During the course he ate a few dates which I packed for him (highly glycemic to replenish lost glycogen stores), and grabbed some watermelon and banana pieces from aid stations.

3) high intensity interval training (short intense bursts of cycling, running and swimming as opposed to long repetitive steady-state exercise done at moderate intensity also known as 'cardio'). So you don't need to train for long periods of time even though the event you are competing in might be a long distance event. Instead of the recommended 16-20 hours of training a week, Grant trained for a maximum of around 7 hours a week. What a time saver, hey?!? For more information on the benefits of high intensity interval training refer to one of my previous posts here.

Obviously quality sleep, a positive/unstressed mental disposition and deep breathing are also important factors but sometimes harder to control. None of these factors changed much if at all for Grant over the past year (he continues to work 12+ hours as day as an investment banker in a high stress environment, flying interstate/overseas regularly and sleeping less than 7 hours a night - not ideal but that's life....we just take charge of the things we can control and work around the rest).

 

Here are 3 interesting observations I had following the event:

1. the importance of salt: if ever there was any doubt that the human body excretes salt during intense physical activity check out this photo of a salt ring on Grant's bike shorts after the event. His shorts were literally covered in salt. This is why it is critical to replenish salt throughout the event and afterwards by drinking salted water. The addition of the salt (preferably unrefined sea salt) to a sports drink is key for aiding in hydration of the cells (helps the cells to better absord water) and to keep the body's salt blood concentration constant. Like our body temperature, the concentration of salt in our blood needs to remain more or less constant otherwise dire consequences follow: Marathon runners who consume unsalted water risk hyponatremia by diluting the body's serum sodium concentration to dangerously low levels. For more info on this refer to my previous post on Salt. Soaking in an Epsom salt bath for 15-20 mins immediately following the event also helps to replenish lost salt stores. It's interesting that Grant's intuition was to want to pick off the salt from his shorts and eat it during the event - the human body screams loud and clear when we go into survival mode.

2. the bovine beef gelatine (which i purchased here) coagulated in the first bottle of sports drink (even though i blended the mixture thoroughly). It  didn't coagulate in the second bottle as it had time to warm up during the race. Has anyone got any tips to overcome this? Would home made beef gelatine (broth) instead of the bovine beef gelatine have less chance of coagulating? Someone suggested gently heating up the sports drink before pouring it into the bottle to ensure that the gelatine is liquid enough and doesn't gel. This is only an issue if the temperature is pretty cold (which it was at the start of the race at the crack of dawn- around 10 degrees). Last year I used coconut oil instead of bovine beef gelatine and had the same problem with coagulation. I'd love to hear any thoughts.

3. I instantly noticed that Grant had terribly pungent ammonia-smelling breath after the race and for the following day. It disappeared 2 days after the race. I have since learned that this is from the body burning protein (yes his own muscles!) during endurance events. After the body has burned carbs (which it will do within about 90 minutes of exercise) and any excess fat reserves, it has no choice but to start burning its own muscle protein for energy. The burning of muscle protein produces ammonia as a by-product which is why his breath had a distinct ammonia smell to it. (Thanks Aaron from Primal Fitness for this heads up). On the body-composition scales Grant lost 2% body fat during the race (1.2 kg).

Nutrition aside, a more interesting question that I've been pondering is what drives people to compete in such events? Could it perhaps be something deep within us - in those hunter gatherer genes of ours-  that yearns to feel alive, to feel like our survival buttons are switched on? Could it be the same reason that compels men to play rugby or other high intensity athletic endeavour? To sprint, dive, dodge, kick, tackle..... To replicate the movements that were once part of our daily life and survival? These are pretty powerful evolutionary mechanisms inside us. And do these sporting events also fill our emotional needs for a sense of community as well as physiological ones?I've been thinking back to the half marathon I ran a year ago.  I wrote in one of my previous newsletters straight after that event that as I was waiting for the gun to sound prior to the race, the poignancy of the moment hit me - as a species I think we have a deep seated yearning to feel connected to something greater than ourselves. When literally thousands of people come together as a group to take part in an event (regardless of whether I think it is physiologically beneficial) there is a tremendous sense of energy and excitement that is rarely felt during day to day modern life. Maybe sporting events are modern day tribal dances?

Ok, so here's what Grant ate in the lead up top the 2012 Port Macquarie ironman:

  Breakfast Lunch Dinner
Monday 2 boiled eggs on steamed buttered zucchini. 2 raw milk lattes. 1 glass of smoothie (banana, coconut water, kefir, raw milk, bone broth, cinnamon, vanilla, nutmeg). Goats yogurt Salad with shaved reggiano parmesan cheese and sauerkraut, cup of lambs bone broth (taken to work in a thermos) Slow cooked osso bucco casserole with green beans and carrots; goats yogurt with bronte buckinis; 2 activated almond date balls
Tuesday 2 fried eggs on steamed buttered spinach. Goats yogurt with passionfruit, ½ apple. 2 raw milk lattes. Smoothie (as above). Left over osso bucco casserole (taken to work in a thermos) Salad with shaved reggio cheese and sauerkraut
Wednesday Scrambled eggs. 2 raw milk lattes. Smoothie (as above). Flew to Melbourne for work- out for lunch (I didn’t ask what or where!) Chicken broth. Chicken (leftover from making broth) and vegetable curry
Thursday 2 fried eggs on steamed buttered greens. Goats yogurt topped with fruit. 2 raw milk lattes. Smoothie (as above). Salad with shaved reggio cheese and sauerkraut. Goats yogurt. Baked snapper. Streamed buttered greens. Lambs bone broth.(drove to Port Mac; arrived midnight)
Friday 2 fried eggs on steamed buttered kale. Smoothie. Goats yogurt. ½ nashi pear. Raw cheese BBQ steak cooked in beef tallow. Home made tomato sauce. Garden salad. Sauerkraut. 1 raw dark choc coconut ball. Chicken bone broth. Steamed root vegetables. Raw cheese.
Saturday Scrambled eggs on steamed buttered greens. Goats yogurt with passionfruit and tamarillo. Raw cheese. Raw dark Choc banana  smoothie. Osso bucco casserole. Chicken and root veggie casserole. Cup of lambs bone broth.
Sunday (race day 4:30am start) 4 scrambled eggs with loads of salt. Smoothie (as above). During race: 2 litres home made sports drink. Tap water. 4 dates. Watermelon. Banana Lambs broth with coconut oil. Left over Osso Bucco casserole. Coconut flesh. 2 activated nut date balls.
Monday (recovery day!) Chicken bone broth. Smoothie (see above). Goats yogurt. Lambs bone broth. Steamed vegetables with home made mayo. Sauerkraut. Raw cheese. Scrambled eggs. Salad.

Note how one meal often gets incorporated into a meal the following day. And note the distinct absence of grains (bread, pasta, cereals, muesli). Thirdly note that each meal had a balance of carbs (in the form of fruit and vegetables as opposed to grains), protein and fat especially saturated fat from grass fed animals. And note that his meal the night before the event was not especially carb heavy either.

Have you competed in an Ironman or other long distance event before? What did you eat pre, during and post the event and how did you pull up? Feel free to share your thoughts.

For those who are more interested here's a table setting out a comparison of Grant's times for each leg in 2011 versus 2012:

2011 2012
Swim 1:07:08 (hrs) 1:08:28 (hrs)
Transition 5:55 (mins) 3:59 (mins)
Bike 6:37:26 (hrs) 5:51:35 (hrs)
Transition 6:48 (mins) 1:59 (mins)
Run 4:34:38 (hrs) 4:19:39 (hrs)
Total time 12.31:55 11:25:39
Ranking:Total entrantsAge group (40-44) 598/1071151/243 521/1468124/278