Do you struggle to fall asleep, or suffer from interrupted sleep patterns?

There are many lifestyle factors which impact our sleep, including stress, exercise, hormones, mental health, technology use and nutrition. What, when and how we eat plays a role in our quality of sleep. Maintaining a balanced and nutritious diet is essential to a restful night’s sleep, however eating specific foods at a specific time of day can also contribute to this.

It is common to gravitate towards foods which might not support our sleep, once the sun goes down. Depending on our hormones, mental health, energy and mood we might find ourselves reaching for a sugar-hit after dinner, before bed or during the night. It’s important to allow our digestive system to settle 1-2 hours before bedtime. Going to bed on a full stomach will make falling asleep challenging or you might find yourself waking up halfway through the night. But when you do reach for that late night snack or dessert, here are some helpful swaps to support your sleep and wake up feeling rested and energised.

To ensure a good night’s sleep, you want to eat foods which are nutritious, packed with sleep loving nutrients and easily digestible. 

What to look for in the pre-bed snacks?

• Rich in magnesium 
• Easily digestible 
• High in vitamins/minerals 
• Natural source of melatonin

3 ingredients we recommend to eat before bed! 

1. Almonds

Almonds are a nutrient dense tree nut rich in healthy fats and vitamins. A handful of almonds will give you a healthy dose of melatonin, a hormone which helps enact sleep and magnesium, a mineral known to help you drift off . A handful of almonds will be light enough to not impact digestion, while also satisfying any mild hunger you may have. 

Tip: one of my favourite ways to integrate almonds into my diet is with a teaspoon of almond butter! Better yet? This new recipe on the Tone & Tighten meal plan – packed with magnesium and melatonin for a restful night’s sleep.

2. Bananas 

Bananas, along with being a great source of vitamins such as potassium, are rich in magnesium and have been found to naturally increase melatonin. One banana and 28 grams of almonds provides just over 100 milligrams of magnesium. Bananas are also a great source of carbohydrates, satisfying your late night hunger. This easy and delicious snack is the perfect quick and simple food to enjoy before bed. 

3. Yogurt 

Yoghurt is a light and easy snack which is rich in calcium and protein. Research suggests that including calcium in your diet can make it easier to fall asleep and lead to a longer and more restful sleep. A 100-gram serving of plain whole milk yoghurt contains about 121 milligrams of calcium. Yoghurt also contains magnesium, one of the key vitamins for a better sleep. Make sure to buy unsweetened natural yoghurt to avoid any hidden sugars! Adding berries or nuts to your yoghurt can be a delicious addition, adding extra healthy fats and antioxidants! 

Whether you are just getting started on your running journey or an experienced runner, the food you eat is important to your success. 

Eating a well maintained and balanced diet will give your body the crucial nutrients it needs to succeed. Your diet will enhance your training and give your body the tools to perform at its best. 

For a running beginner, eating a well balanced diet with lean protein, complex carbs, fruits and vegetables is enough, however if you run over 10kms, you might want to put a little bit more thought into what you are putting on your plate.

70% of all calorie intake for an endurance runner is recommended to come from complex carbohydrates. Carbs are the powerhouse of our muscles and give your body the energy it needs to power through endurance runs. A pre-run snack of a banana, or slice of wholegrain toast with natural peanut butter will give your body an easily digestible source of fuel to kickstart your run.

Here are Fluidform’s top ingredients to fuel your runs and set your body up for success. 

1. Bananas 

Bananas are a brilliant source of simple carbs that are easily digestible and perfect to consume before a run. This fruit also contains a healthy dose of potassium (about 400 mg). This is especially important for long-distance runners as prolonged sweating depletes you of valuable minerals. 

Our wake me up smoothie is the perfect pre run breakfast, it includes healthy fats from the peanut butter and instant energy from the dates and bananas. The optional shot of coffee will definitely wake you up!

2. Oats

Oats are a low GI complex carbohydrate which stabilise your blood sugar over time and give you sustained energy throughout your run.

Our cacao and berry overnight oats is the perfect meal prep breakfast to give your body  energy it needs. Antioxidants in the cacao and berries are not only delicious, but will give you a big nutrient kick and help protect against free radicals. 

3. Sweet Potatoes 

Sweet potatoes are an amazing complex carb which is low GI and rich in vitamin C. They provide sustained energy and keep you satiated and satisfied. A versatile ingredient which can be incorporated in breakfast, lunch or dinner. Our sweet potato protein bread is the perfect base to add any nutrient packed toppings such as smoked salmon, avocado or cottage cheese. 

4. Lean protein

Protein is a key factor to a balanced and healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids. Your body uses these amino acids to build and repair muscles, they can also be used as an energy source.

Whether you eat fish, chicken, tofu, legumes or red meat in smaller quantities, protein is essential in every meal. 

Our mediterranean chicken bake is a perfect easy dinner option, packed with protein and delicious veggies. This balanced dinner is sure to be a hit with the family. Plus it’s a one dish dinner, who doesn’t love that? 

5. Avocado 

We all know and love avocados. Whether that be the famous Avo on toast, homemade pesto or popped in your morning smoothie, avocado is one of the most loved superfoods and for good reason! 

Packed with nutrients like potassium, vitamin C and vitamin K this superfoods fight free radicals and help protect the body from inflammation. Runners will benefit from this superfood as it helps the body keep in fine form and overall health in check.

Our super green halloumi pesto bowl is a delicious vegetarian lunch/dinner option packed with protein, healthy fats and complex carbohydrates. 

Quinoa is a super grain which is low gi and provides sustained energy. The various seeds and nuts in this dish provide not only a delicious crunch, but healthy fats which keep you fuller for longer.

6. Whole grains

Whole grains have been a part of the human diet for tens of thousands of years.  Eating whole grains such as quinoa, rice, oats, whole rye and buckwheat has various benefits, including a lower risk of diabetes, heart disease, and high blood pressure.

Whole grains provide B-vitamins (such as niacin and folate), iron, magnesium, fibre and carbohydrates to fuel your runs.

Our basil bocconcini buckwheat pasta is the perfect quick and easy midweek dinner. Packed with greens, this pasta will leave you feeling satisfied and digestion optimal.  

7. Eggs

Eggs are a versatile protein source which can be quickly added into any meal. Eggs are pretty much the perfect protein source, they contain a little bit of almost every nutrient you need!

If you can get your hands on pastured eggs, these are even more nutrient dense. 

One of Fluidform’s favourite breakfasts is our spiced Shakshuka. Serve with a crunchy piece of organic sourdough for the ultimate breakky! This dish will wow any guests you serve it too, no one realises how easy it is! 

8. Dark chocolate 

Dark chocolate with a 70% or higher cacao count is the perfect post run treat. Filled with antioxidants and nutrients such as iron, magnesium and copper. 

If you want to take your dessert up a notch, we suggest our dark chocolate cherry fudge,  the ultimate quick and easy treat! With healthy fats from the almond butter and antioxidants from the cherries, this balanced treat will nourish and satisfy any sweet craving you may have. 

9. Yoghurt 

Natural and organic plain yoghurt is a brilliant snack for everybody, however its balanced mix of carbohydrates and protein makes it ideal for runners. 

Make sure you buy unflavoured, natural greek yoghurt to ensure you aren’t consuming any extra processed sugar.  

Our greek yoghurt bark is the perfect summer snack or dessert, using only 4 ingredients. This high protein snack can be whipped up in a matter of minutes. We promise this one will be a winner with the kids! 

10. Broccoli 

Broccoli is a well loved staple veggie, rich in nutrients, minerals and antioxidants. Packed with vitamin C, broccoli helps the body fight free radical damage and strengthens the immune system. 

Our favourite dinner side of  chargrilled broccolini with lemon,pistachio and goat’s cheese  is a tasty and nutritious side dish that pairs perfectly with any protein of your choice.

We love to pair it with organic salmon or chicken to create a well balanced and wholesome meal. 

Food is fuel, and our bodies require fuel to move. Running burns through fuel quickly, so how do we fill our tank to run faster, for longer?

Running on an empty tank limits our running performance and poses risk of injuries and fatigue. Inadequate nourishment between runs hinders muscle recovery and conditioning.

Discover what to eat, when to eat and how much is enough, to boost your running performance, endurance and recovery.

Tips to eat enough.

As we know, food is fuel and without fuel, our bodies are running on empty. We require adequate carbohydrates and fat as direct sources of energy. A simple way to ensure you are eating enough, is to maintain a balanced diet of three meals a day (can be slightly different to everyone) and avoid fasting before and after exercising. 

When we take up running or increase our running schedule, our appetite grows. We are burning more energy (carbohydrates and stored fats) which leaves us feeling hungrier. To avoid overeating or doubling your caloric intake, eat smarter and pay more attention to the foods you are eating, to stay full and satisfied.

Tips to eat smarter.

Let’s talk about the main sources of nutrients.

1. Carbohydrates

These are your main and immediate sources of fuel and energy. Our bodies break down and burn carbs while we move. Simple carbs (sugars) provide an immediate energy boost, whereas complex carbs (grains, pasta) are broken down to release glucose (sugar) over a more prolonged period. Both sources of carbs are essential to boosting and maintaining energy levels.

2. Fat

Fat and stored fat is another source of energy and fuel for runners. The consumption of healthy fats, combined with stored body fat helps is essential for endurance, allowing you to run for longer distances. Healthy fats include olive oil, butter, avocados, oily fish, yoghurt and nuts.

3. Protein 

While protein is not a direct source of energy and fuel, protein supports our muscles, to build, shape and condition. Strong, healthy muscles are essential for runners, to improve performance and minimise injuries. Protein helps with muscle recovery, repairing your muscles between runs. Running breaks down our muscle tissue, so without adequate recovery, we become prone to muscle tears and injuries. Sources of protein include red meat, lean meats, eggs, soy, tofu and legumes. 

4. Fruits and Vegetables 

Fruits and vegetables are a source of carbohydrates, packed with antioxidants, anti-inflammatory properties, vitamins and minerals. A variety of fruits and vegetables will fight against inflammation and support your immunity. 
A balanced combination of carbohydrates, fats, protein, fruits and vegetables are essential to a runner’s diet. The energy you burn during a run must be replenished. Opt for unprocessed, natural sources of each category. 

Tips for when to eat.

Depending on your frequency of running, your eating patterns should not change drastically. However, there are simple ways in which we can eat certain foods to support a run and the time between.

Before a run – opt for a carbohydrate (energy source) which is easily digestable. Overnight oats are an incredible pre-run meal, easy on the stomach and will slowly release energy during your run. Add natural yoghurt and a piece of fruit for a healthy dose of fats and simple carbohydrates.

During a run – for a longer run, hydration is key and simple carbohydrates to maintain energy levels. A banana and bottle of water or coconut water is the perfect mid-run snack.

After a run – you want to refuel within two hours of completing a run. Opt for a protein-rich snack or meal to support muscle recovery. A protein smoothie, peanut butter on fruit or toast, bowl of yoghurt with nuts or eggs on toast. 

Tips for vegetarians and vegans.

Some of the world’s fastest and fittest runners are vegetarian or vegan. You do not need to eat meat to be able to run efficiently. However, you do need to be mindful of your protein consumption and meeting adequate levels of B12 vitamins and iron.

If you are increasing your running frequency, you will want to increase consumption of soy, nuts, seeds and legumes to replenish your protein and iron levels. You may want to consider testing your B12 levels, and supplementing when necessary. 

Between school lunches, dinners and everything in between, I always like to keep the fridge stocked with healthy and versatile ingredients. Not only are these ingredients simple and nutrient-dense, they can be incorporated into almost every meal – breakfast, lunch or dinner! Having these ingredients on-hand makes cooking and snack time simple for the whole family. Discover the 3 ingredients I always have in the kitchen, plus how I incorporate them onto my plate.

Oats

Oats are a simple but powerful everyday superfood. They are a great source of important vitamins, minerals, fibre, and antioxidants. I always try to have whole oats instead of quick oats, as this helps our bodies with the nutrient uptake. Even though this increases cooking time, the less processed the better! Plus they are pretty cost effective!

Whether I make porridge or overnight oats, I like to balance my blood sugar in the morning by adding a healthy fat such as nut butters and seeds ( pumpkin seeds, walnuts ect) , berries for extra fibre and antioxidants and bananas for potassium. These little extras help keep me satisfied throughout the day. You can also make the most delicious fibre filled treats like our Pear and Date crumble! The opportunities are endless with the mighty oat!

Berries

Berries are one of the best sources of minerals, vitamins and disease combating nutrients,  It helps that they are also so delicious! Eric Rimm, professor of epidemiology and nutrition at Harvard states “On average, people who eat more berries seem to live a little bit longer”. 

Incorporating berries into your diet is so beneficial to your health. There are many different ways I love to eat berries, on their own as a snack, in a delicious smoothie or as a topper for my oats in the morning. Whether you buy them fresh or frozen ( frozen works GREAT in smoothies ) you are still getting the same nutritional benefits. 

My girls absolutely love our ‘Blueberry hydrating smoothie’ for breakfast on a warm summer’s morning or an after school snack. Ultra simple and full of fibre, healthy fats and protein, this quick and easy breakfast is sure to be a hit in your household. 

Sweet Potato

Sweet Potatoes are an amazing complex carbohydrate enriched with many different vitamins and minerals. Don’t get these orange gems confused with the regular white potato, Sweet potatoes count for one of your 5 veggie servings a day, ( fun fact,white potatoes do not!).

Rich in beta-carotene, which our bodies convert this into vitamin A, eating a serving provides the recommended amount of this nutrient, helping support healthy immune function and even helps our eyesight!

The soluble fibre in sweet potatoes is great for gut health, helping keep our digestive systems healthy and moving. 

There are so many ways to eat this delicious root veggie. My favourite quick and easy dinner is our ‘‘Loaded Sweet Potato Fries with Crispy Chickpeas’. Packed with plant based protein, healthy fats and complex carbs, this well rounded dish is a staple in my household! 

Whether you are a morning person or not, the time between waking up and starting your work/study day is very precious. In an ideal world, I would start the day with 20 minutes of movement and an ocean swim before preparing a healthy breakfast and sitting down to enjoy it. This is a luxury, and often unachievable between getting the girls ready for before-school activities, teaching in the studios or early meetings. On these days (more often than not), I like to prepare a nutritious breakfast the night before, to ensure I am eating a balanced breakfast, even when I am rushing out the door.

Here are my top 3 breakfast recipes you can prepare the night before.

Seed Bread with Avocado

It’s no secret, our beloved Seed Bread recipe is a staple in my house (and our members!). Gluten-free and packed with fibre and protein, this recipe supports your digestion and gut-health. What’s better? It can remain fresh in the fridge for up to 5 days, and tastes delicious topped with anything from cultured butter, banana or honey to avocado with sauerkraut or eggs (when timing permits). My go-to is two slices lightly toasted with half an avocado, a sprinkle of salt and drizzle of Extra Virgin Olive Oil.

Cacao & Berry Overnight Oats

A classic when it comes to meal preparation, these overnight oats combine oats with chia seeds and hemp seeds, for a protein-rich, metabolism-boosting start to your day. Leave overnight to soak and activate, before topping with all your favourites. Try adding peanut butter for some healthy fats, and a combination of in-season fruits.

Savoury Muffins

The perfect Sunday baking recipe for a week of delicious breakfasts or morning tea. These savoury muffins are a great way to incorporate eggs into your breakfast (when you are rushing out the door) plus a healthy dose of vegetables. Serve as they are, or warmed up with a smear of cultured butter or drizzle of Extra Virgin Olive Oil.