10 Health Benefits of Lemon Water

First thing I do every morning is drink a large glass of lemon water, it balances PH, keeps your skin clear and glowing, it kick starts your digestive system, helps with weight loss, and helps to control your coffee habit. Lemon is also a natural energizer, it hydrates and oxygenates the body so it feels revitalized and refreshed!

1. Boosts Your Immune System, Cures Throat Infections and Reduces Fever

Lemons are high in vitamin C, which is great for fighting colds. They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure. It is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently. Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration. My favorite is hot tea, lemon and honey such a great combination.

2. It’s Good For Your Stomach

Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

3. Superb for Skin Care

Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

4. Aids in Dental Care and Freshens Breath

Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

5. Balances pH

Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

6. Controls High Blood Pressure

Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

7. Assist in curing Respiratory Disorders

Warm lemon water helps get rid of chest infections and halt those pesky coughs, along with breathing problems and is helpful to people with asthma and allergies too.

8. Is a Diuretic

Lemon increases the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep the urinary tract healthy. It can also treat rheumatism and arthritis. It helps flush out the unwanted bacteria and toxins from of the body.

9. Keeps You Zen

Vitamin C is one of the first things depleted when you subject your mind and body to stress. Lemons are chock full of vitamin C.

10. Acts as a blood purifier

The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.

Bonus: Lemon water is an excellent source of anti-oxidants and vitamin C, which prevents formation of free radicals. These free radicals can cause death of the cells and rob electrons. It’s an excellent remedy for a hangover!

Fun Fact: Lemon water is as calorie-free as water, but it taste better, acts as a blood sugar stabilizer, boosts metabolism, helps with digestion, contains calcium, and can clean your skin.

What-are you waiting for? Add a wedge of lemon to your water and do it daily and reap all the benefits!

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TOP NUTRITION QUESTIONS OF 2012 (& MY ANSWERS)

12/11/2012

BY JILL CASTLE,  MS, RD, CHILD NUTRITION & FEEDING EXPERT

I get questions from parents, coaches and swimmers – from near and far (New Zealand and Phuket, Thailand). Queried topics range from gaining weight and losing weight, to advice about supplements and protein.

As we close out 2012, and ready ourselves to ring in the New Year, I thought I’d highlight some of the questions I’ve received over the year, and share my answers:

Will adding more protein to our young son’s diet help with weight gain or muscle development?

There is a belief circulating that adding extra protein is the way to go when children need to put on weight or add muscle. To gain weight, children need extra calories, and that can be managed with what your swimmer eats, and the timing of meals and snacks. Increasing the fat content of the diet is the easiest way to add more calories. Make sure to add in fats that benefit health, such as plant oils (olive and canola), nuts and nut butters, seeds, olives and fatty fish. Regular meals (three a day) and snacks (two to three a day, depending on age and activity) are the best way to guarantee enough calories are being consumed. A high calorie, nutritious bedtime snack is effective in providing an extra calorie source also.

Adding or building muscle mass relies on the presence of testosterone, a hormone that increases during puberty. Before puberty, adding extra protein translates to an extra calorie source, rather than a building block for muscle development. Pushing protein in younger swimmers may tax the kidneys, promote dehydration and contribute to kidney problems or damage.

What’s your take on eating "enhanced candies," otherwise known as sports beans?

Sports beans (from Jelly Belly or other manufacturers) are composed of carbohydrates and electrolytes, manufactured into a jelly bean. The intention of these is to provide a source of energy and electrolytes during physical activity. The potential drawback for young swimmers is their lack of fluid, which requires swimmers to drink fluids, preferably water, alongside. Using jelly beans also reinforces “candy eating,” which doesn’t really train athletes how to fuel (eat) for performance.

Another product category is the “extreme” sports beans. These contain carbohydrate, electrolytes and caffeine, marketed as providing an extra boost of energy during spots performance. Caffeine isn’t recommended for children or teens, so young swimmers should steer clear of these.

Last, research on sports beans was done with adults, not children, so effects may be different in the younger swimmer. 

Would you please provide some suggested foods that my high school swimmer (and the team) can eat to maintain his energy and provide fuel for his heats?

Carbohydrate is the most important nutrient to have on hand during a meet. Great sources include: whole grain crackers and dry cereals; salted pretzels; fresh fruit such as banana, oranges, apples; or dried fruit (raisins, cherries, apricots, mango). Tossing in a side of protein (rolled up deli meat, hard-boiled eggs, nuts or nut butters) or foods that house both carbohydrate and protein such as cheese, yogurt sticks, bricks of plain or flavored milk, helps keep hunger at bay and muscles fueled for performance and repair.

Setting up swimmers for success also means making sure they have eaten well the day before the meet. I like to remind swimmers, “What you ate yesterday, shows up in the pool today!”

My child is severely allergic to several common foods. I struggle to find allergen-free foods that are good for eating before and during a swim meet. Do you have suggestions?

Young swimmers with food allergies can be successfully fueled for any race. First, give consideration to specific allergens, then make quality, energizing food choices. If your swimmer must avoid certain food categories, such as milk, make sure to fill in the gaps with nutritious alternatives, such as the following:

Carbohydrate sources: traditional wheat-based crackers, bread, cereals; Rice-based crackers and cakes and cereals; products made with alternative flours such as buckwheat, almond, flax meal and cornmeal; oats; instant oatmeal packs; higher calorie veggies like corn, potato, sweet potato; higher calorie fruits such as banana, dried fruits (apricots, raisins, cherries, etc.); canned fruits in heavy syrup, 100% juices.

Protein sources: plain or flavored dairy milk*; nondairy milk sources* (soymilk and products made with soy; almond milk; nut milks; coconut-based yogurts); deli meats; cheeses*; Sunbutter (nut-free); edamame. *Also contains carbohydrate source.

Fats: add flax or olive oil to pastas, rice, potatoes; nut butters to smoothies and baked goods; use avocado as a sandwich spread; add nuts to yogurt, cereal and trail mix.

It’s been my pleasure to write these nutrition feature articles over the past year. Your comments and questions provide the inspiration for many of my posts, and I thank you! Be sure to check the archives on USAswimming.org for more answers to your questions and challenges.

Article from USASwimming.org

HEALTH REMEDIES FOR WINTER

Even if you're a 21st-century Scrooge, we predict you'll be doing a lot of giving and receiving this holiday season. Maybe someone at your school will hand you the rhinovirus (they shouldn't have!), after which you'll go home and promptly regift it to your family. Or perhaps a stranger will sneeze, donating some mucus-wrapped influenza to you and everyone else in the checkout line. It's enough to make a man feel all warm and fuzzy inside, though that's probably just your low-grade fever.

Coughing and congestion aside, the real problem is that these gifts truly keep on giving. "Your immune system launches an inflammatory storm to fight off the invaders," says David Agus, M.D., a professor of medicine at the University of Southern California and the author of The End of Illness. "

Maybe you didn't expect a present, but we have something for you anyway: a custom plan for staying well and, if you do fall ill, for bouncing back fast.

1. Cardio Exercise, something we do all the time helps keep your immune system in shape as well. An Appalachian State University study found that people who exercised at least 5 days a week took 43 percent fewer sick days due to colds in fall or winter than their lazier peers. "Every bout of exercise enhances circulation of key immune cells," says lead author David Nieman, Dr.P.H.

2. Nasal Irrigation keeps your nose clean. When flu patients squirted a saline solution into their nostrils three times a day for 8 days, they recovered about 2 days faster, a recent study from China found. Why? Nasal irrigation may rinse out the virus as well as inflammatory molecules. Use a saline solution, such as NasalCare ($15, nasalcleanse.com). But be careful—two deaths have been linked to irrigation with amoeba-contaminated neti pots. Use only distilled water or H2O you boiled first. When you're done, clean the container with fresh disinfected water and let it air-dry.

3. Hand soap can help you stay healthy. Scrub with soap and warm water for 20 seconds, and dry your hands for 20 seconds with a paper towel or clean hand towel—not a hot-air dryer, which can actually increase the germ count. As for frequency, embrace your OCD side: A 2012 study in the journal Preventive Medicine found that people who washed their hands at least five times a day were 35 percent less likely to catch the flu than those who lathered up less. Don't bother with antimicrobial soaps. The standard stuff is just as good.

4. Vitamin D is important in keeping you well and since we are inside more during the the winter months we are not able to get it from exposure to the sun. People with low circulating levels of vitamin D may have impaired infection-fighting responses because their blood has less of the virus-killing compound cathelicidin, say researchers in Spain. A shortage of sunlight from October through March means your body may be unable to manufacture enough D on its own. So during the cold-weather months, supplement your diet each day with 600 to 2,000 IU of vitamin D3 (or take the dose recommended by your physician), advises study author Victor Martinez-Taboada, M.D.

5. Honey when you are sick is the best cough syrup. Honey quells a cough more effectively than the active ingredient in most over-the-counter cold meds, a Penn State study found. Nerves that control coughing may interact with brain regions that detect sweetness, says study author Ian Paul, M.D. "So the taste of honey may calm the part of the brain that makes you cough." Plus, the viscosity of honey helps coat your throat. Swallow 2 teaspoons every 4 to 5 hours during the day and a half hour before you go to bed, recommends Dr. Paul.

6. Garlic does not only ward off those vampires but it can help you ward off those viral invaders as well. In a new study in Clinical Nutrition, people who took a daily garlic supplement for 3 months experienced 21 percent fewer cold symptoms than those on a placebo. Credit garlic's ability to prime natural killer cells and T cell—both part of your immune system's first line of defense—to respond faster and with more force when viruses attack, says study author Susan Percival, Ph.D. You don't have to eat a clove of garlic. Just pop a supplement that contains 2.6 grams of garlic extract every day.

7. Hot tea is a great beverage if you become sick. A U.K. study found that cold sufferers who slowly sipped a hot beverage for 10 minutes saw drastic reductions in coughing, sore throat, runny nose, and sneezing. "Warm drinks soothe the mucous membranes in your nose, mouth, and throat, reducing irritation," says Dr. Agus. Your tea should be hot, but not too hot—you don't want to cause inflammation. Add honey and lemon: The sweetness and acidity can stimulate salivation to clear your throat and sinuses, the British scientists say.

8. Sleep will help fight off those viral invaders. If you consistently log enough shut-eye, your flu shot may be more effective, says Aric Prather, Ph.D., who studies community health at the University of California. That's because sleep helps maintain levels of B cells and T cells, which trigger the immune response when you receive the vaccine. To squeeze in more z's, set up a humidifier in your bedroom. Moist air fights inflammation in your sinuses and can kill off airborne flu virus particles, a Harvard study found. Shoot for a humidity level of 40 to 60 percent.

9. Zinc Lozenges may reduce the duration of the common cold, a new Canadian review concludes. As soon as your throat feels scratchy—often the first sign of a cold—start sucking on zinc acetate lozenges, such as Zicam ($22 for 27 lozenges, drugstore.com). This is the form of the metal most effective at fighting colds, say researchers in Finland. Aim for 75 milligrams a day, but don't go overboard. Limit yourself to one lozenge every few hours for a few days. (Regular use for 6 weeks or longer could lead to nerve damage.)

10. Vitamin C-rich foods are important to make the protein collagen that helps provide strength to the body, as well as providing needed materials for muscle repair. Citrus fruits are well known for their vitamin C content, so include orange or tangerine slices or a small glass of 100% orange juice each day.

11. Vitamin B12 and iron help to rebuild red blood cells to fight fatigue. Both nutrients are found in protein-rich foods so if you are eating high quality protein you are most likely getting enough vitamin B12 and iron. Dark meat chicken and turkey provide more iron than chicken or turkey breast (and more zinc, too), so don’t be afraid of the dark.

12. Drink plenty of water to stay hydrated during the season. This not only help you do everything better but is will also help flush toxins out of your system keeping you healthier.

PROTEIN POST-TRAINING

10/29/2012

BY DAN MCCARTHY//NATIONAL TEAM HIGH PERFORMANCE CONSULTANT

Ongoing research has led to more concrete information regarding the timing of protein intake, the quantity of protein ingested and the best source of protein for hard-working athletes. The existing research is very sound; however, modern tools and methods have made evaluating the ability of skeletal muscle to synthesize protein possible.

When
Post-exercise the muscle’s ability to synthesize protein is increased. Recent research suggests that four equally spaced meals throughout the course of the day and one larger pre-sleep meal may be ideal for maximizing protein synthesis and negating protein breakdown. Hard-working athletes should time one of their meals to occur after each workout to benefit the most from the enhanced muscle protein synthesis. The larger pre-sleep meal helps lessen the impact of protein breakdown that occurs during slumber, when no eating is going to occur.

How Much
Each meal should contain .25-.30 grams of protein/kg of body weight/meal. The larger pre-sleep meal should contain .60 grams of protein/kg of body weight. For a 150 pound athlete:

• 150 pounds/2.2 kg/pound = 68 kg
• .25 grams of protein/kg x 68 kg = 17 grams of protein per meal
• .30 grams of protein/kg x 68 kg = 20.4 grams of protein per meal
• .60 grams of protein/kg x 68 kg = 40.8 grams of protein pre-sleep

A 150-pound hard-training athlete should have a meal four times per day with 17-20 grams of protein per meal and a larger meal containing 40 grams of protein before bedtime. Breaking the protein intake up throughout the day is a key strategy for maximizing protein synthesis.

Ingesting large quantities of protein at one meal and very little at other meals does not appear to be effective, nor does eating mini-portions (2.5 grams of protein) frequently (10+ times) appear to be an effective strategy for maximizing muscle protein synthesis either.

Best Source
Research has also shown that milk proteins are slightly better than soy proteins following exercise. The combination of whey and casein proteins in milk seem to be slightly more effective at promoting protein synthesis and suppressing muscle degradation following intense exercise than soy protein. After intense exercise, whey protein, found naturally in milk, cheese and yogurt, is critical in promoting muscle protein synthesis because of the amino acid, Leucine.
It is important to note that the recommended protein intake is for athletes engaging in a hard or intense training cycle. During training that does not result in the breakdown of skeletal muscle it is generally recommended that athletes eat .8 grams of protein/kg of body weight per day.

Article from USASwimming.org

Top Fast Food Choices for Swimmers

10/23/2012

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

I’ve had the joy of working with athletes for over 20 years, and I know that athletes, like all Americans, eat fast food.

In an ideal world, parents would be feeding their kids healthy, home cooked meals, but when that isn't possible in this fast-paced society, healthy choices can be made when eating out. Instead of telling athletes to avoid all fast food, I think it is more realistic to help them make good choices when dining out.

If you think you can’t eat healthy at quick service or fast food restaurants, think again. Healthy options are popping up in all of your favorite restaurants but it is up to you to make the healthy choices. Here are some of the better choices at the top restaurant chains:

1. McDonald’s has more healthy choices than you might image. Menu boards now post calories and about 80% of menu choices are less than 400 calories. My favorite choices for athletes include Egg McMuffin, Fruit & Maple Oatmeal, Strawberry Banana Real Fruit Smoothie, Vanilla Cone, Fruit’N Yogurt Parfait, Fat-free Chocolate Milk, Apple Slices, Scrambled Eggs, Southwest Salad with Grilled Chicken, and Ranch BLT Grilled Chicken Sandwich. You can even download a McDonald’s app for nutrition information on your phone. 
2. Subway recently announced that they will pilot the American Heart Association’s Heart-Check Meal Certification Program which to date is only found on food in the grocery store. For athletes, my favorite picks at Subway include any 6” 6 grams fat or less sub, Subway Club with avocado, Subway Melt, Ultimate Veggies with avocado, Yogurt Parfait, and Egg & Cheese with Spinach Breakfast Sandwich. 
3. Chick-fil-A has tasty chargrilled chicken sandwich, but that is not all that tops the healthy choices at this restaurant. Try the Southwest Chargrilled Chicken Salad, Carrot & Raisin salad, Yogurt parfait, Chick-n-Minis, Mini-Sundae or Icedream cone. 
4. Wendy’s offers Homestyle Chicken Go Wrap, Ultimate Chicken Grill, Broccoli & cheese potato, Chili, and Small Original Chocolate Frosty that can all fit into the calorie budget of an active teen. 
5. Dunkin Donuts is adding oatmeal to the menu so sweet, fried pastries are not your only breakfast option. The “DDSmart” menu offers Egg White Turkey Sausage Wake Up Wrap or Multi-grain bagels for a quick grab and go meal.

I know some parents will be surprised that a dietitian is recommending fast food. To be sure, there are many high-calorie, high-fat, not so healthy choices to be made at any restaurant, but there are more options than ever for a healthy, quick, inexpensive meal or snack that young swimmers will like and parents can feel good about.

Chris Rosenbloom is the sports dietitian for Georgia State University Athletics and is the editor of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition, 2012. She welcomes questions from swimmers, parents and coaches. Email her at chrisrosenbloom@gmail.com.

Article from USASwimming.org

BEATING FATIGUE IN THE YOUNG SWIMMER

10/17/2012

BY JILL CASTLE, REGISTERED DIETITIAN AND CHILD NUTRITION EXPERT

Many swimmers are in the thick of training season, going to after-school practice or meets, heading home for dinner, homework, studying, bedtime, and perhaps getting up early the next morning for an early practice.

It’s a grueling schedule for any swimmer, and one that may be working toward fatigue and against peak performance.

Swimmers who drag through the day, lag in the pool, are moody and bordering on physical exhaustion need a wake up call—but not one from the alarm clock! It’s time to get back to the basics: enough sleep, good nutrition and plenty of fluids.

Sleep: In general, children and teens need more sleep than adults. Children aged 7 to 10 years need about 10-11 hours of sleep and teens need 8-9 hours each day. During sleep, human growth hormone (HGH) is released, allowing the process of normal growth to occur.

Children and teen athletes may benefit from more sleep than non-athletes. In studies conducted by Cheri Mah, a Stanford researcher, college athletes (swimmers, football, basketball and tennis players) who were able to sleep ten hours performed better, logging faster times and quicker reaction times.

While researchers don’t understand the sleep/performance relationship completely, improvements appear to be related to the release of HGH during sleep, which stimulates muscle repair and growth, bone formation and overall recovery from exercise.

Take-Away: Be sure to get at least the recommended hours of sleep for age, and consider extra time in bed, either at night or at nap time to optimize performance.

Nutrition: Good nutrition is essential to any sport, but the energy demands of swimming make the selection of food types and amounts important. Pay attention to the content of meals and snacks, selecting wholesome foods most of the time (90%), and Fun Foods occasionally (10%) as follows:

• Lean protein sources (lean meats, poultry, fish, beans, and eggs)
• Low fat dairy/non-dairy sources (low fat or skim milk, soymilk, low fat yogurt and cheeses)
• Fruit (fresh, frozen, dried and 100% juices)
• Vegetables (fresh, frozen, and low sodium canned)
• Whole grains (cold and hot cereals, pasta, bread/bagels/rolls, and crackers)
• Fun Foods (candy, cookies, ice cream, chips and French fries)

Food timing is just as important. Keeping up with nutrition means being more scheduled with eating, targeting meals and snacks every 3-4 hours. Skipping or delaying meals can translate to poor nutrition and reduced performance.

Take-away: Youth swimmers are unique in that they are still growing, which is a calorie demand in its own right. Coupled with swimming, the energy and nutrient needs of the youth swimmer are a prime concern for proper growth, minimizing fatigue and optimal performance. Make nutrition part of the schedule, giving it top billing on the priority list.

Hydration: Young swimmers can easily get behind on fluid intake and this can negatively influence energy level and performance. To stay ahead of dehydration, drink before, during and after training sessions and competition using these guidelines:

• Before: 6 milliliters (ml) per pound body weight per hour (ex: 100# swimmer needs 600 ml per hour or 20 ounces per hour)
• During: Take the opportunity to drink (if given), according to thirst
• After: 2 ml per pound body weight per hour (ex: 100# swimmer needs 200 ml per hour or ~7 ounces per hour)

Take-Away: Stay wet! In other words, get on top of hydration. Anticipate fluid requirements by calculating pre-training and post-training fluid needs. Drink enough at school and/or before practice. Be sure to pack enough fluids for training sessions and afterward to help with hydration recovery.

Jill Castle, MS, RD is a registered dietitian and child nutrition expert. She is the co-author of the upcoming book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (2013), and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (two swimmers!) in New Canaan, CT. Want to contact Jill? Email her at Jill@JillCastle.com.

Article from USASwimming.org

Why Caffeine Is Bad For Your Kids

By Casey Seidenberg

To my delight, there has been a lot of talk about sugar these days, including its toxic effects and addictive qualities. But if we are going to discuss toxic effects and addictive qualities, we should also address caffeine.

Caffeine is a drug. As with most drugs, individuals who consume caffeine build up a tolerance for it, feeling the negative effects less and less even as they consume more and more. A body addicted to caffeine will most likely go through a withdrawal period.
(Stephen Krow)

You might think children aren’t consuming a lot of caffeine, or at least not as much as their Starbucks-toting parents. In a 2010 study published in the Journal of Pediatrics, 75 percent of children surveyed consumed caffeine on a daily basis, and the more caffeine the children consumed, the less they slept. The American Association of Poison Control Centers has reported roughly 1,200 cases a year of caffeine toxicity in children younger than age 6!

As more and more of my sons’ friends regularly get Frappuccino's with their dads on Saturdays, bring energy drinks to their sports games or order soda every time they go out to dinner, my boys are curious. They want to know why we don’t have those items in our fridge and why I don’t think it is a smart idea for them to boost their energy with caffeine.

This is what I told them:

- Caffeine does its job by blocking a chemical that is responsible for calming the brain.

- When this chemical is blocked, stress hormones increase.

- When we have a high-stress response, our insulin resistance and fat storage can increase. (Diabetes and obesity, anyone?)

- Caffeine also inhibits impulse control by making the body think there isn’t a need to produce as much serotonin. (One son asked me if this meant that his brother would tackle him more often after consuming caffeine!)

- Caffeine causes the body to eliminate water, and kids who drink a lot of caffeinated beverages often drink less water. Less water is not a good thing for our little athletes who are sweating on the sports fields! All of this leads to dehydration.

- Caffeine is not a nutrient, like protein or calcium. We do not need it to stay alive or healthy.

- Caffeine takes three to seven hours to get out of the body, so the afternoon jolt of caffeine can disrupt nighttime sleep.

- Caffeine withdrawal can leave children, and adults for that matter, irritable and with low energy. When left without energy, a body will crave more of the substance that provided the pre-crash jolt. Let the caffeine addiction begin!

Then I showed my boys a 1995 NASA study on spiders and drugs that includes a jaw-dropping image of two spider webs, one produced by a spider given caffeine and one by a drug-free spider. The difference is shocking. The caffeinated spider’s web isn’t nearly as neat or operational; in fact it barely resembles a web!

My kids were fascinated by the images. I was horrified. Even if the effects of caffeine aren’t the same in children as in spiders, the study got me thinking about how children who have consumed caffeine often have less impulse control, fine-motor precision and information retention. Those effects do not bode well for the school day, or even the afternoon homework routine. Our kids are sensitive to chemicals and stimulants. Their little bodies are not used to such substances, and we should keep it that way.

So next time your child needs a burst of energy, try fresh fruit or a smoothie. A small bowl of raw nuts can provide real energy in the form of protein and healthful fats. But forgo that caffeinated Coke, the flavored iced tea that might have even more caffeine than a soda, or the Amp energy drink, which makes the other two look like amateurs. Instead of encouraging caffeine consumption in our children, let’s teach them to drink water, eat well, and sleep for their energy. We might just sleep better ourselves.

Jolting numbers

The U.S. government doesn’t have recommendations for children’s caffeine intake, though the American Academy of Pediatrics suggests a limit of 100mg a day for adolescents. Here are amounts of caffeine in milligrams of common beverages.

• 16 ounces of Monster energy drink: 160
• 9.5 ounces of Starbucks Frappuccino: 115
• 8.4 ounces of Amp energy drink: 74
• 12 ounces of Mountain Dew: 54
• 16 ounces of Snapple (peach): 42
• 12 ounces of Coca-Cola: 35
• 8 ounces of hot cocoa: 9

Seidenberg is the co-founder of Nourish Schools, a D.C.-based nutrition education company.

Reprinted from an article on www.washingtonpost.com by Casey Seidenberg

How to eat like a U.S. Olympian

By Julie Upton

(Credit: Jamie Squire)

(U.S. News) If you've ever wondered what Olympians eat to perform their best - and sport the most magnificent physiques in the world - we've got the kitchen confidential from sports nutritionists who work with them. Research shows that with the right diet and hydration, athletes can train harder and recover more quickly. Overachievers on the court, field, or track are no longer junk-food junkies. The attention to detail used to perfect their sport is now being applied to their performance diets, too.

Swimmers like Michael Phelps and Ryan Lochte, who need an estimated 4,000 or more calories a day to support their training, have stopped pounding pizzas, burgers, and fries to meet their energy requirements. After the 2008 Games, a disappointed Lochte swore off junk food and turned to wholesome foods like chicken, fish, lean beef, eggs, lots of fruit, oatmeal, and other whole grains.

When the difference between winning gold and going home empty-handed comes down to hundredths of a second, it's not surprising that most Olympic athletes work with a sports nutritionist to fine-tune their diet. Sports nutritionists are now less focused on engineered foods like protein powders, sports bars, and sports drinks and are instead recommending diets that are 95 percent based on nutrient-rich, real foods like fruits and vegetables, whole grains, lean proteins, and dairy products.

What's in the Olympic Kitchen?

The Olympic Games are the largest catering operation in the world. By the time they end, athletes, coaches, and team staff will have eaten:

• 330 tons of fruits and vegetables
• 232 tons of potatoes
• 100 tons of beef
• More than 82 tons of seafood
• 31 tons of poultry
• 21 tons of cheese
• 19 tons of eggs
• 25,000 loaves of bread

If the rest of us ate the same types of foods (minus the quantity), maybe we'd start to lose some of the body fat that keeps us from seeing our own fab abs. Let's take a closer look at several medal-worthy foods:

Oatmeal. Oatmeal is a popular breakfast choice among athletes because it's 100 percent whole grain and is considered a high-quality carbohydrate source. Ryan Lochte, hurdler Lolo Jones, and many others go for oats because a single bowl is filling, carbohydrate-rich, and provides a good source of fiber and protein. A cup of oatmeal supplies 150 calories, 27 grams of carbs, 4 grams of fiber, 6 grams of protein, and no added sugar. The glycemic index of oats is also moderate, which helps keep blood sugar and energy levels more consistent.

Eggs. Most Team USA athletes going for the gold go with the gold-standard for protein: eggs. Not only are eggs simple to prepare and inexpensive, a medium egg has just over 6 grams of highly-digestible protein along with more than 15 other vitamins and minerals, including vitamin D, B vitamins, iron, and zinc. It's hard to find an athlete who doesn't eat eggs - and a lot of 'em.

Bananas. Most Olympians reach for a banana as a quick and easy snack to help fuel them before exercise or to aid in recovery post-exercise. In fact, Jamaican sprinter Yohan Blake reportedly eats 16 bananas a day! Could that be his secret?

A medium banana has 100 calories, provides 25 grams of carbs, and supplies 10 percent of the potassium needed in a day. Recent studies show that carbs from bananas are as effective as the carbs in sports gels, but the antioxidants in bananas may provide the added benefit of enhancing recovery.

Chicken. Since Olympians typically need 1 gram of protein per pound of lean body mass, protein-rich foods are generally part of most meals and snacks. Chicken is arguably the most convenient lean protein choice, and also probably the most popular among Olympians. Triathlete Gwen Jorgensen eats a diet based on whole foods that includes plenty of chicken; gymnast Jonathan Horton enjoys grilled chicken sandwiches for lunch. Skinless breast meat is the leanest chicken cut. A 3»-ounce chicken breast provides 31 grams of protein for just 165 calories.

Greek Yogurt. Decathlete Ashton Eaton eats Greek yogurt with muesli as part of his breakfast, as does gymnast John Orozco and many other medal contenders. Greek yogurt is strained to make it thicker and more concentrated than regular yogurt. As a result, it's richer in protein. A serving (6 or 8 ounces) has about 25 grams of protein - equivalent to four eggs or 4 ounces of lean beef.

Pasta. Carb-dense foods like bread, pasta, and rice remain staples in most athletes' diets. Since athletes need anywhere from 8 to 11 grams of carbohydrate per pound of body weight daily, carbohydrate-containing foods comprise the majority of their overall diet. Soccer star Heather Mitts has pasta the night before big matches, as does triathlete Hunter Kemper. A cup of pasta has about 200 calories and 42 grams of carbs. Some 84 percent of its calories are from complex carbohydrates and 15 percent are from protein; it also contains B-vitamins and iron. Whole-wheat varieties provide additional fiber and antioxidants.

Almond/Peanut Butter. Beach volleyball player Kerri Walsh is nuts for almond butter and swimmer Eric Shanteau has said, "Peanut butter is the lifeblood of athletes." When traveling internationally, many top U.S. athletes don't leave home without it. Nutritionally, nuts and nut butters are a good source of protein, fiber, vitamin E, B-vitamins necessary for the conversion of food into energy, and some antioxidants. Two tablespoons pack about 200 calories, so for athletes in heavy training with high-energy needs, a small amount delivers a lot of power.

Chocolate Milk. We've seen Team USA swimmers drinking chocolate milk to accelerate their recovery between swims. Gold medalist Missy Franklin has said she drinks chocolate milk after every swimming and dryland workout.

What makes chocolate milk so recovery-friendly? First, it's a liquid, and anything that helps re-hydrate you after exercise will aid recovery. The sports nutrition guidelines recommend 24 ounces of fluid for every pound lost with sweat. Second, an 8-ounce serving of 1 percent chocolate milk has about 200 calories, 11 grams of protein, 30 grams of carbohydrates, and about 5 more grams of potassium than a sports drink. Sports nutritionists recommend a combination of carbs and protein post-exercise to replenish carb stores in the muscles and liver and to help build and repair muscle tissue.

Copied from U.S. News the original article can be found by clicking here.

TOP SNACKS FOR OLYMPIC TV VIEWING

7/23/2012

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

Most of us will be glued to the television July 27-August 12 to watch the Olympic Games, especially when the swimming events are televised. TV watching often means snacking on empty calorie foods but it doesn’t have to be so. Don’t derail your training or let your parents sneak on the pounds while enjoying the Olympic coverage. Try these top healthy TV-friendly snacks to help you keep up your energy to cheer on the U.S. athletes.

1. Almonds. Always a great snack and it just got better. New research by scientists at the United States Department of Agriculture found that almonds contain 20% less calories than listed on the food label. Why? Because when almonds are digested and absorbed we don’t extract all of the calories in the nuts. A 1-ounce portion (about 23 almonds) has 129 calories versus the 160 calories listed on a food label. Keep a bowl of almonds handy for a tasty, healthy snack.

2. Popcorn. Did you know that popcorn is a whole grain? The Dietary Guidelines for Americans recommend that half of the grains that we eat come from whole grains, so a bowl of popcorn will help you to meet the recommended guidelines. Try popping corn on the stove top or for convenience look for “light” microwave popcorn. Skip the butter drenched movie theatre-style popcorn or kettle corn to save calories. Top your popcorn with grated Parmesan cheese to add a calcium boost to your snack.

3. Summer veggies and dip. This is a great time to harvest your garden veggies (if you don’t have a garden, check out a local Farmer’s Market). Yellow and zucchini squash, cucumbers, banana peppers, green peppers, cherry tomatoes and green beans are all summer staples of most gardens and make for great TV snacking, and it is OK to serve with dip. The fat in dip actually helps in the absorption of many of the healthy nutrients in raw veggies… just don’t double dip!

4. Strawberries. Give a nod to the British Olympic hosts by eating the favorite snack served during the tennis championships of the All England Club (also known as Wimbledon). Over 112,000 pounds of strawberries were served during the 2-week tournament. For a healthier version, wash whole berries and dip into reduced fat-frozen whipped topping or vanilla yogurt and enjoy. Strawberries are rich in fiber, potassium and antioxidant nutrients. And did you know that strawberries have more vitamin C than an orange?

5. Bean dip and whole grain crackers. Break out of the sour cream-based dips and try healthy bean dips. There are several good black bean dips on the market or try your own with recipes from the United States Dry Bean Council (http://www.usdrybeans.com/category/recipes/appetizers/) or try Mango Tango Black Bean Salsa (http://www.mealtime.org/recipe_details.aspx?id=1064). Beans are higher in protein than other veggies so make for a satisfying snack.

Healthy snacking is a great way to boost nutrients so enjoy the Olympic Games and get some exercise by standing, jumping and cheering for the U.S. Team!

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the Academy of Nutrition and Dietetics Sports Nutrition Manual, 5th edition, 2012.

Article from USASwimming.org

FAST SWIMMING = PREMIUM FUEL & TAMING FUN FOODS

7/16/2012

BY JILL CASTLE, REGISTERED DIETITIAN AND CHILD NUTRITION EXPERT

Watching the U.S. Olympic Team Trials was an exciting kick-off to the summer. Training requires time, motivation, dedication and perseverance. As a parent of a swimmer myself, I can appreciate not only the time and effort of the swimmer, but that of the parent, too.

One of my favorite moments was Ryan Lochte’s interview about how he prepared for this year’s Trials.

He acknowledged several things like weight training and more time in the pool, but what struck me most was his comment about nutrition.

“The best thing I did was change my eating… no more fast food.”

Ryan figured out that fast food doesn’t make you fast.

Many swimmers are looking for that magical solution to faster times. But they fail to consider their fuel source.

And it may be as simple as that.

The key to fast swimming is ‘premium fuel’—complex carbohydrates, protein and healthy fats, as well as enough fluids to stay hydrated. Macronutrients prime the muscles for work and help them recover. If these primary nutrients are thoughtfully chosen, they carry the added benefit of micronutrients that support overall health.

Simple – not easy.

Especially for the growing swimmer, who is naturally drawn to sweets and convenient items, making him more prone to eating them. Food preferences, taste, peer pressure and other developmental milestones make the young swimmer more susceptible to eating ‘regular fuel,’ which includes Fun Foods (foods high in fat, sugar and calories, and low in nutrients).

Fun Foods showcase fast food, soda, desserts, French fries, candy, chips and other similar foods. Fun Foods contribute ~40% of daily calorie intake in children and teens’ diets. Translated: ‘premium fuel’ and its important nutrients are being crowded out by Fun Foods.

While these foods should be scaled back in the young swimmer’s diet, they don’t need to be eliminated. In fact, for active children and teens, Fun Foods can be a part of daily intake.

Take a look at the Fun Foods your swimmer eats routinely, and target an average of 1-2 Fun Foods per day.

Offer normal serving sizes (12 oz. soda, regular candy bar, small fries, etc.) rather than the distorted portions that promise cups of sugar, spoonful's of fat and excess calories. These items can be spotted advertising words like Biggie, Super and Value size.

Last, remember to be flexible with Fun Foods. You don’t want to overly control them (this makes kids want them more), nor do you want to allow them in an unlimited fashion. The reality is, on some days the swimmer may eat more (think parties), and other days they may have none. The goal is to strike a healthy balance so that Fun Foods don’t rule the swimmer’s diet, and ‘premium fuel’ is makes up most of what your young swimmer eats.

Jill Castle, MS, RD is a registered dietitian and child nutrition expert. She is the co-author of the upcoming book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School (2013), and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (one swimmer!) in New Canaan, CT.

Article from USASwimming.org

Top Five Easy-to-Make Snacks for Swimmers

6/21/2012

CHRIS ROSENBLOOM, PHD, RD, CSSD

If you are like most people, you like the convenience of canned foods* but don’t think they are very nutritious. The truth is that many canned foods can be as nutritious as fresh food (unless you pick the vegetable from your garden). Many fruits and veggies travel great distances and sit in cold storage before getting to your grocery store shelves which can diminish the nutrient content. Swimmers are always hungry, and even a young swimmer can be taught to make an easy, healthy fourth meal with a simple can and a plan. Here are my top five easy-to-make snacks:

1) Open one can of vegetarian fat-free refried beans and place in microwave safe dish. Add salsa, stir and microwave for a minute of two. Serve with baked tortilla chips…or for the budding chef, toast or grill pita bread and cut into triangles. Beans are higher in protein than most veggies and protein can make you feel full in between meals.

 

2) Open a can of your favorite broth-based soup (chicken noodle, chicken and rice, vegetable, etc.) and raid the vegetable bin in the fridge. Broccoli, green beans, baby carrots, asparagus, spinach, or whatever is in the fridge can be washed and steamed in the microwave for a few minutes and then added to soup. Top with some Parmesan cheese for a filling snack.

 

 

3) Open a can of garbanzo beans (also known as chick peas or those round beige beans on the salad bar) and pour into a colander to drain; then rinse. Put the beans in a bowl and mash with a fork; drizzle some olive oil into the mashed beans and season with salt and pepper for a quick hummus. For the more adventurous chef, add chopped garlic or roasted red peppers. Spread hummus on crackers or use as a dip for veggies.

 

4) Open a can of tuna (try white, Albacore or light tuna canned in water) and make a healthy tuna salad with chopped celery and carrots and a touch of pickle relish. Mix with light mayonnaise and spread on a toasted mini-bagel. Tuna is a good source of healthy omega-3-fatty acids or “fish oil.”   

 

 

5) Open and drain a can of your favorite fruit (look for fruit canned in juice). Add fruit to cottage cheese, vanilla yogurt or Greek yogurt and top with chopped nuts for a sweet, healthy snack.

 

* There is some controversy around a chemical called BPA in some canned foods. The FDA has not banned it from food containers but there are many companies who use BPA-free cans. A search of a company’s website can answer any questions you might have about BPA in canned foods.

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, 2012.

Article from USASwimming.org

Nutrition Tips for Young Athletes

From the American Youth Soccer Organization

http://www.ayso104.org/parents/nutrition.html

Nutrition and Performance

It is important that young athletes eat well-balanced meals and remain hydrated in order to achieve optimal health and performance. Bodies need to be fueled by eating proper types of foods, such as 3-5 cups of fruits and veggies a day. Doing so will ensure that young athletes play at their best. The following sites contain nutritional guidelines and food suggestions to help improve your health.

A Few Resources

MyPyramid, Steps to a Healthier You

The MyPyramind plan can help you choose the foods and amounts that are right for you. My Pyramid Tracker provides an assessment of your food intake and physical activity level.

BAM! Body and Mind

The BAM! web site answers your questions on health issues and recommends ways to make your bodies and minds healthier, stronger, and safer.

Parents Magazine

Parents Magazine has an excellent article, Healthy Snacks From A to Z, which provides you with some healthy snack suggestions.

Heath and Nutrition for Kids

The students of Green Mountain Central Schools in Vermont suggested the Health and Nutrition for Kids page from CulinarySchools.org, which has some great information about eating right and being healthy.

Fueling the Young Athlete

Nutrition plays a key role in athletic performance. Failure to provide the calories and carbohydrates that young athletes need to fuel their bodies, the fluid to maintain hydration, and the vitamins and minerals to support metabolism and tissue growth and repair will result in poor performance and an increased risk for injury and/or illness. The following nutritional guidelines will ensure that every young athlete is fueled and hydrated for optimal health and performance.

Calories

Physically active children and adolescents have calorie requirements that are 12-15 percent greater than those of their sedentary peers. The precise calorie and carbohydrate requirements will vary depending on the type, intensity, frequency and duration of exercise in which they engage.

Carbohydrates

Carbohydrates provide the primary fuel for exercising muscles. It is essential that young athletes consume lots of complex carbohydrates (i.e., whole grains, fruits and vegetables) on a daily basis. In addition, it is important to ensure that young athletes get the proper amount of carbohydrates before, during and after exercise to support optimal health and performance.

How Much to Eat and When

Before Exercise

Make sure your young athletes arrive to practice well-fed. They should eat a well-balanced meal that contains 75-200 grams of carbohydrates, 2-4 hours before the practice session or competition. A snack 30 minutes prior to exercise may also be beneficial, particularly if an athlete was unable to consume an appropriate meal 2-4 hours prior. The snack should contain approximately 20-50 grams of easily digested carbohydrates.

During Exercise

Consuming carbohydrates during exercise may be beneficial if:

• The exercise session is more than one hour.
• The exercise session is very intense.
• The athlete did not eat anything before exercise.

After Exercise

Replacing carbohydrates that were used during exercise within 2 hours of completing the exercise session is essential for speeding recovery and preparing for the next athletic training period. The post-exercise meal should contain approximately 150 -200 grams of carbohydrates.

Keeping Kids Hydrated

A number of factors place young athletes at an increased risk for dehydration and various heat illnesses. First, the higher energy expenditure of young athletes means that they produce more metabolic heat. In addition, young athletes don't sweat as efficiently as older athletes and thus cannot cool their bodies as effectively. Finally, young athletes are not as diligent about drinking fluids and their body core temperature during dehydration tends to increase faster. For these reasons it is essential that young athletes be encouraged to drink frequently even when they are not thirsty.

Research studies have shown that providing a cooled and flavored beverage produces greater fluid consumption among children and helps prevent dehydration. Parents should make sure that athletes arrive at practice sessions, games or competitions fully hydrated. Coaches should enforce drink “pauses” every 15-20 minutes even when athletes do not feel thirsty. Parents, coaches and the athletes themselves should watch for the “warning signs of dehydration:”

Warning Signs of Dehydration

• Thirst
• Irritability
• Headache
• Weakness
• Dizziness
• Cramps
• Nausea
• Decreased performance

Guidelines for Optimal Hydration

The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration:

• Before Exercise: 16 - 20 full ounces within the 2 hour period prior to exercise
• During Exercise: 4 - 6 full ounces
• Post Exercise: replace 24 full ounces for every one pound of body weight lost during exercise.

NOTE: Your child has lots of beverage choices, but the best source of hydration is still good old fashioned water. The problem is getting your child to drink that much. If you can couple your hydration and nutrition efforts, eating snacks like bagels, trail mix, dried fruit, or pretzels will stimulate the athletes' thirst and encourage them to drink more. Alternatively, sports drinks like Gatorade are designed to stimulate thirst, so the athlete drinks more.

Pre- and Post-Exercise Snacks for Young Athletes

2-4 hours before exercise

• Sandwich with lean meat, piece of fruit.
• Pasta with tomato sauce.
• Cereal with milk.
• A bagel with peanut butter and honey, and a piece of fruit.
• English muffin with honey and low-fat yogurt.

30 minutes before exercise snacks

• Honey-Energy Bars.
• Honey Applesauce Swirl: To make, stir 2 tsp. honey, or more to taste, into a single serving unsweetened applesauce snack pack.
• Honey Pretzel Dipping Sauce: Whisk 1 tbs. of your favorite spicy mustard together with 1 cup honey. Makes enough dip for 8 servings of 20 small pretzel twists.

Post-exercise meals

• Sandwich with 3 ounces lean meat, piece of fruit, pretzels, juice or milk.
• Pasta with tomato sauce, whole grain bread, skim milk.
• Cereal with milk, piece of fruit, toast with honey.
• Bagel with peanut butter and honey, piece of fruit, skim milk.
• 3 ounces lean meat, potatoes, cooked veggies, skim milk.

Food & Drink Ideas for the Team Cooler

• Bagels.
• Honey-Energy Bars.
• Breakfast bars.
• Crackers and peanut butter.
• Pretzels.
• Chex mix.
• Fresh fruit (e.g., bananas, grapes, apples) or dried fruit.
• Yogurt.

TOP 5 RECOVERY SNACKS

5/23/2012

BY CHRIS ROSENBLOOM, PHD, RD, CSSD

Recovery is a hot topic for swimmers and for good reason. A long pool and/or land workout burns muscle fuel and causes muscle protein breakdown. Eating a recovery snack within an hour of a workout speeds needed carbs and amino acids (the building blocks of protein that make up the protein-rich foods you eat) to replenish muscle glycogen and repair and build muscle tissue. Do you need to buy expensive protein shakes? No, because the same amino acids found in shakes can be found in food for less money and more taste. Here are recovery snacks that provide some carbohydrate and about 20 grams of high quality protein…the amount that most researchers agree is the optimal protein dose for recovery.

1) 2 cups of low-fat chocolate milk provides two important sources of protein: whey and casein. Chocolate milk may truly be nature’s recovery beverage because in addition to high quality protein it contains the natural sugar lactose that stimulates insulin, a hormone that helps feed the amino acids into the muscle. Milk also contains as much calcium and 10 cups of spinach to keep your bones strong.

 

2) 1 cup low-fat cottage cheese with peaches, pears, or pineapple…or any fruit you like. Cottage cheese is rich the amino acid leucine which is thought to be the trigger for muscle protein synthesis. Although cottage cheese doesn’t taste salty, it has a higher sodium content than other dairy foods and this might be a good thing if you are a salty sweater (if you see white, salty streaks on your clothing or cap after it dries, you are probably a salty sweater.)

 

3) 3-ounces of turkey breast on a wheat bagel. Meat and fish provide about 7 grams of protein per ounce, so a 3-ounce portion gets to the needed 20 grams of protein. A three-ounce portion of meat is about the size of a deck of playing cards or a computer mouse.

 

4) 4 Tablespoons peanut butter and strawberry jam on wheat bread. This is an especially good recovery snack for those who are trying to gain weight. Peanut butter is higher in fat than other protein foods so means higher calories, but not to worry, the fat is the heart-healthy kind of fat.

 

5) 7-ounces of Greek yogurt with granola or fruit. Greek yogurt is higher in protein than regular yogurt and has a thicker consistency. Because it tastes a bit more like sour cream, sweeten it up with fruit or granola to add the carbs. Greek yogurt also makes a great topping for baked potatoes or cheese nachos as a substitute for higher-fat, lower-protein sour cream.

To get the most out of your training, practice good recovery by eating within the hour after exercise. You will be strong and ready to go for the next workout, which is most likely tomorrow!

Chris Rosenbloom is the sports dietitian for Georgia State University Athletic Department and is the editor of the American Dietetic Association’s Sports Nutrition Manual, 5th edition, 2012.

Article from USASwimming.org

WHAT TO EXPECT WITH GROWING SWIMMERS AND THEIR CHANGING BODIES

5/23/2012

Even though swimmers get plenty of exercise, questions about their growth still linger. Is my swimmer growing normally? Why is he slow to develop? Is she filling out too early? When parents and swimmers know what to expect with growth, it can calm unnecessary fears and divert potentially harmful interventions.
Here, I address some common concerns about body weight in growing swimmers:

“My daughter has a little ‘extra’ around the middle. She’s active and seems to eat well—and thankfully she’s not worried about it, but I’m a little concerned.”

In girls, the body prepares for the important job of menstruation by laying down body fat in the area of the tummy. Sometimes this is interpreted as abnormal weight gain, but for most healthy children, this is normal.

The average age of menses (onset of period) is 12.5 years, but this varies with ethnicity and weight status, and can be earlier or later. Once puberty starts (usually around age 10), height growth takes off and girls magically thin out. Once height reaches its peak, body weight is redistributed to the rear, hips, breasts, backs of arms, and thighs, transforming the body into a curvy womanly figure. If you notice extra weight gain overall, more than the normal tummy trend and “filling out” of puberty, it may be an indicator of overweight or obesity.

“My son seems to be the smallest in the class. All the girls are taller than he is, and he doesn’t seem to be getting muscular.”

In general, girls and boys grow at very different rates. Girls outpace boys early on, then boys catch up and surpass girls during later adolescence. Boys generally lag behind girls, starting puberty about 2 years later (around age 12).

Not only do boys get their turn, it lasts longer. Boys end up taller and more muscular than girls. Once puberty hits, testosterone levels rise and visible muscle growth occurs.

“My daughter seems to be losing weight. Should I be concerned?”

Growing swimmers are just that—growing. In other words, they are meant to gain weight and stature until age 16 (girls) or 18 (boys) on average. If your swimmer is losing weight, he or she may not be eating enough to balance the energy expenditure associated with swimming. Over time, lack of weight gain can result in stunted stature (limited height growth).

“I think my son is gaining too much weight.”

The best way to determine whether your swimmer is on target with growth is to check his growth chart with the pediatrician. Normal growth follows a typical trend or growth channel throughout childhood. If weight increases from the usual growth pattern, this indicates that excess weight gain is occurring. The good news is that swimming is a calorie-burning sport. Make sure swimmers are eating a healthy balance of foods and scale back on sweets, sodas and high-fat snack foods.

Bottom Line: Know what to expect with your swimmers growth. Boys and girls grow and deposit muscle and fat tissue differently and their overall timing is different. Growth is a gradual acceleration in weight and height, and weight loss is not normal. Know when weight gain is getting out of hand by checking growth periodically.

Knowing these normal growth trends can help promote a healthy weight and avoid potentially negative interventions, like putting a little girl with a belly on a diet, pushing protein in young boys for bigger muscles, or ignoring slowed growth or too much weight gain.

Jill Castle, MS, RD, LDN is a registered dietitian and child nutrition expert. She is the co-author of the upcoming (2013) book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (one swimmer!) in Nashville, TN.

Article from USASwimming.org

PUMPING UP THE IRON IN THE SWIMMER’S DIET

4/13/2012

BY JILL CASTLE, REGISTERED DIETITIAN AND CHILD NUTRITION EXPERT

Popeye the Sailor Man got it right. By focusing on iron (spinach), he transformed himself into a strongman, ready to save the day. He knew that iron was an important nutrient to health. While the swimmer won’t experience Popeye’s immediate transformation into a muscle wielding superhuman, he will strengthen his immune system and energy level.

Where iron is and what it does
There are two sources of iron in our food supply: heme iron (from meats and fish) and non-heme iron (from plant foods). While both are absorbed and utilized by the body, heme iron sources are better absorbed than non-heme iron foods.

Iron helps the body transport oxygen to cells. This is important for the swimmer, as a deficiency in iron will limit oxygen delivery to all cells, including the all-important muscles.

How iron needs change and what they are
As swimmers grow, iron needs increase because blood volume expands naturally. Iron requirements are as follows:

Male:

• 9-13 years: 8 mg per day
• 14-18 years 11 mg per day

Female:

• 9-13 years: 8 mg per day
• 14-18 years: 15 mg per day

The female swimmer almost doubles her iron needs when puberty hits, this is due to blood volume increases, and blood losses (menstruation).

The female swimmer almost doubles her iron needs when puberty hits, this is due to blood volume increases, and blood losses (menstruation).

Signs of not getting enough
Fatigue or lack of energy, paleness, low body temperature, chronic infections/colds, and reduced academic performance are indicators of a potential problem. Iron deficiency is caused by too little iron in the diet and can lead to iron-deficiency anemia. Swimmers who are lacking iron in their diet will need to focus on getting more. Swimmers who have anemia may be prescribed an iron supplement to rejuvenate their iron stores, in addition to an iron-rich diet.

At-risk populations
Swimmers and other endurance athletes are at higher risk for iron deficiency anemia. This is due to blood cell breakdown during exercise, making iron more of a concern. Children and teens who are picky eaters, dieters, meal skippers or who have a poor quality diet (heavy on junk, light on nutritious options) are at risk for iron deficiency. Lastly, female swimmers have a double-whammy—greater iron needs with growth and blood loss due to menstruation.

Iron-Rich foods
Popeye was strong because he ate his spinach, but other foods offer the swimmer a punch of iron too. Organ meats (liver), red meats, poultry and fish are the richest sources of heme iron and best absorbed by the body. Non-heme iron sources such as beans, tofu, dark leafy vegetables (spinach, kale), fruits (raisins), iron-fortified cereals, quinoa, iron-fortified breads, bagels and muffins, edamame (soy), almonds and cashews require a little help from Vitamin C to boost the iron absorption.

Tips for getting more

• Plan to include iron-rich foods at each meal.
• Vitamin C promotes iron absorption of non-heme sources. Pair citrus juices, fruits such as strawberries and mango, and other sources of vitamin C with plant-based iron-rich foods.

Example: iron-fortified cereal with raisins and a glass of orange juice

• Protein helps iron absorption. When meat is combined with iron sources (the “meat factor,”), absorption of iron increases 2-3 times!

Example: Enchiladas with lean ground beef and beans; steak and spinach

Worried your swimmer is not getting enough? Try this!

Iron-Rich Smoothie:

• 4-6 ounces of orange juice
• ½ - 1 cup of baby spinach leaves (or kale)
• 1 cup of frozen berries (raspberries, blueberries, or other)
• ¼ cup plain Greek yogurt or iron-fortified tofu

Jill Castle, MS, RD, LDN is a registered dietitian and child nutrition expert. She is the co-author of the upcoming (2013) book, Fearless Feeding: How to Raise Healthy Eaters from High Chair to High School, and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (one swimmer!) in Nashville, TN.

Article from USASwimming.org

Sugar Cravings

Sugar; how much is too much? Satisfy your cravings with this delicious cookie recipe from Garrett Weber-Gale!

Watch the full series at http://www.swimoutlet.com/nutrition-for-performance

Series 1

• Part 1: http://www.youtube.com/watch?v=ND-dGBhaHTo\
• Part 2: http://www.youtube.com/watch?v=0PUAK-jupYY
• Part 3: http://www.youtube.com/watch?v=zIas0GUWHyE
• Part 4: http://www.youtube.com/watch?v=HE499mlYsvw

Series 2

• Part 1: http://www.youtube.com/watch?v=WP5Wf9kMQUw
• Part 2: http://www.youtube.com/watch?v=U752N-tpX80
• Part 3: http://www.youtube.com/watch?v=SeGBYtAZp1g
• Part 4: http://www.youtube.com/watch?v=vVY4rr4BMaA

Visit http://www.swimoutlet.com/nutrition-for-performance for more videos and tips.

Staying Energized!

Long competitions can be a drain. Refuel the right way!

Watch the full series at http://www.swimoutlet.com/nutrition-for-performance

Series 1

• Part 1: http://www.youtube.com/watch?v=ND-dGBhaHTo\
• Part 2: http://www.youtube.com/watch?v=0PUAK-jupYY
• Part 3: http://www.youtube.com/watch?v=zIas0GUWHyE
• Part 4: http://www.youtube.com/watch?v=HE499mlYsvw

Series 2

• Part 1: http://www.youtube.com/watch?v=WP5Wf9kMQUw
• Part 2: http://www.youtube.com/watch?v=U752N-tpX80
• Part 3: http://www.youtube.com/watch?v=SeGBYtAZp1g
• Part 4: http://www.youtube.com/watch?v=vVY4rr4BMaA

Visit http://www.swimoutlet.com/nutrition-for-performance for more videos and tips.

Protein Power

Protein; Essential to our growth and development. Find out how much you need.

Series 1

• Part 1: http://www.youtube.com/watch?v=ND-dGBhaHTo
• Part 2: http://www.youtube.com/watch?v=0PUAK-jupYY
• Part 3: http://www.youtube.com/watch?v=zIas0GUWHyE
• Part 4: http://www.youtube.com/watch?v=HE499mlYsvw

Series 2

• Part 1: http://www.youtube.com/watch?v=WP5Wf9kMQUw
• Part 2: http://www.youtube.com/watch?v=U752N-tpX80
• Part 3: http://www.youtube.com/watch?v=SeGBYtAZp1g
• Part 4: http://www.youtube.com/watch?v=vVY4rr4BMaA

Visit http://www.swimoutlet.com/nutrition-for-performance for more videos and tips.

Hydrating for Success!

Hydrating for Success!

Suffering from cramps or fatigue? You may be dehydrated. Learn how to hydrate for success.

Series 2

• Part 1: http://www.youtube.com/watch?v=WP5Wf9kMQUw
• Part 2: http://www.youtube.com/watch?v=U752N-tpX80
• Part 3: http://www.youtube.com/watch?v=SeGBYtAZp1g
• Part 4: Coming Soon

http://www.swimoutlet.com/nutrition-for-performance

ENERGY NEEDS OF THE GROWING SWIMMER

BY JILL CASTLE, REGISTERED DIETITIAN & CHILD NUTRITION EXPERT

Calories provide the energy your young swimmer needs for everyday activity, swim performance and growth.

With hints of calorie intakes in excess of 10,000 calories per day, Michael Phelps blew the competition away in 2008 and blew our minds with his over-the-top calorie consumption. And it produced the nagging question in parents’ minds, “How much does my young swimmer need to eat?”

Children aged 9–13 years need about 1,500-2,400 calories each day, depending on age and gender, to support the demands of normal growth and development. Add the energy burn of a regular two-hour swim practice, and the energy needs can skyrocket to the tune of 2,700 – 3,600 calories or more per day.

Impressive.

Martinez and colleagues (Journal of Strength & Conditioning Research 2011) recently found that young, amateur swimmers on semiprofessional teams (year-round club teams) had low energy consumption compared to what they needed. They also found these young swimmers were overdoing protein and missing the mark on other important vitamins and minerals.

What happens if kids don’t get the calories they need? Fatigue, impaired focus and concentration, low physical performance and perhaps a delay in physical development (lag in muscle building, slowed height growth and/or delay in adult development) may occur when calorie intake is less than needed over time.

As parents, it‘s our job to make sure that kids get the energy they need, and from the proper food sources. Avoid the mistake of delivering high calorie, nutrient-poor foods from the fast food drive-through. Not only are they excessive in fat, salt and sugar and under-deliver important nutrients like iron, calcium and B vitamins, they set the tone for future food cravings and selections that won’t support good health when swimming is over.

Sound complicated? It’s not.

Here are some ways to assure your growing child gets the right amount and type of calories he needs as an active swimmer:

• Stock your kitchen with good quality nutrition: whole foods in their natural state, such as low fat dairy products, lean meats and other protein sources, vegetables, fruits, whole grains and healthy fats. These are the foods that should be a part of every healthy, growing child’s diet.
• Make sure your child gets three nutritious meals a day. No skipping! A meal should include at least 3-4 of these foods: a protein source, dairy, fruit, vegetable, healthy fats and/or a whole grain food source.
• Aim for two snacks each day that include a protein source. Meats, beans and bean dips, nuts and nut butters, cheeses, yogurt, milk or milk substitutes, and protein-rich whole grains such as quinoa are great sources of protein for the swimmer. Unsweetened cereal and milk; yogurt, fresh fruit and nuts; whole-wheat toast and peanut butter are all examples of a healthy protein-rich snack for your school-age athlete.
• Timing is everything. Kids perform best in all aspects of life when they eat regularly. Try to provide a meal or snack every 3-4 hours, and avoid sending your swimmer to practice on an empty stomach.

With a little bit of planning, it’s easy to assure your young swimmer gets enough nutrition to cover all his needs. The benefits of that are worth it, keeping your swimmer healthy, growing and energized for performing in the pool.

Article from USASwimming.org

FLUID FOR THOUGHT

3/14/2012

BY JILL CASTLE, REGISTERED DIETITIAN AND CHILD NUTRITION EXPERT

Do you ever wonder how much fluid is needed to prevent dehydration? If you’ve experienced dehydration, you know it derails swim performance and causes other effects such as tiredness, headaches and confusion or poor judgment.

Fluid is the overlooked “magic bullet” for swimmers and one of the best ways to optimize swim performance.

Not only is it important to drink, it’s important to drink enough. Experts suggest that 2% dehydration (2 pounds weight loss in a 100-pound child) negatively impacts athletic performance.

According to the Institute of Medicine (IOM), young athlete’s thirst should be the gauge or indicator for how much fluid to drink. Research also suggests, that if youth athletes are given the opportunity to drink during exercise, the thirst mechanism will allow for adequate fluid intake so they meet their hydration needs.

But if you want numbers, here are the latest recommendations for child athletes:

• To prevent dehydration, child athletes should drink 6 ml per pound of body weight per hour (100# young swimmer needs 600 ml or 20 oz, per hour). Drink this amount 2-3 hours before jumping into the pool and during exercise.
• To replenish fluids after exercise, drink 2 ml per pound of body weight per hour (100-pound child swimmer needs 200 ml per hour or ~7 ounces, per hour). Drink this amount 1-2 hours after exercise—it promotes adequate hydration status for the next exercise session.

Water and other beverages can help satisfy the hydration needs of the swimmer. Many parents already know that it isn’t wise to offer up sugar-sweetened beverages like soda and sugar-added fruit juices routinely throughout the day. These drinks may help keep swimmers hydrated, but they can have a negative impact on overall diet quality.

Most importantly, the choice of fluid should be something the swimmer likes to drink, as drinking adequate amounts is critical.

Sports drinks are perfect for the long workout (greater than 1 hour in duration), and provide sugar, fluid and electrolytes to help beat dehydration. And they are effective! Because they are flavored, they encourage drinking. It’s best to keep their role limited to the pool, though.

Here are a few other beverage guidelines that will help prioritize the young swimmer’s health and swim performance:

GOOD: 100% real fruit juice (maximum of 1 to 1 ½ cups per day). Infrequent use of sugar-sweetened beverages.

BETTER: Milk, or calcium/ Vitamin D- fortified milk substitutes (aim for 3 cups per day).

BEST: Drink water, more than you think! The bulk of beverages should be from water. Use Sports drinks wisely and target their usage around workouts and race day.

It’s a mistake to think that just because swimmers are in the water, they get enough fluid. Coaches and parents have an opportunity to train young swimmers to drink regularly and make good choices. Good hydration habits are learned in and around the pool—maximize this asset for great performance!

Jill Castle, MS, RD, LDN is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. She lives with her husband and four children (one swimmer!) in Nashville, TN.

Article from USASwimming.org

FAT: TO EAT OR NOT TO EAT

1/11/2012

BY JILL CASTLE//RD AND CHILD NUTRITION EXPERT

Did you know that fat is an essential part of nutrition for the growing athlete? Not only is fat required for normal growth and development, it is an instrumental energy source for exercising children and teens. During exercise, fat is processed (or metabolized) more efficiently than carbohydrate when compared to adults. By mid- to late adolescence, adult patterns of fat metabolism emerge. While children rely more on fat as an energy source during exercise, there is no evidence that increasing fat in the diet has benefits.

Studies show children eat a diet rich in fat, and often choose subpar sources. Young swimmers are no exception. Getting the right amount of fat, and the right kind, is important to overall growth, development and health, now and later in life. Growing swimmers need about 25-35%, or a third, of their daily calories from fat.

Fat is fat, no matter the source, and provides 9 calories per gram (versus 4 calories per gram from protein and carbohydrate). As a concentrated energy source, fat also provides essential fatty acids and helps the body absorb fat-soluble vitamins.

Fats aren’t created equally, making the fat question important to answer. Here’s the low-down:

Healthy fats include unsaturated sources like monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). Polyunsaturated fats provide omega-6 and omega-3 fatty acids. Both MUFAs and PUFAs help prevent heart disease and other chronic health problems. Eat more of these everyday.

MUFA-rich foods: nuts, vegetable oils, canola oil, olives, olive oil, safflower oil, sunflower oil, almonds, peanut butter and avocado

PUFA-rich foods: omega-6 fats: most nuts, soybean, corn and safflower oil; omega-3 fats: soybean, canola oil, walnuts, flaxseed and fatty fish (salmon, herring, trout)
To make sure you’re getting enough omega-3 fats, which are linked to a number of health benefits, eat 1-2 servings of fatty fish each week.

Unhealthy fats include saturated (from animals and some plants) and trans-saturated fats (“transformed to saturated” through processing). These fats are considered unhealthy because they contribute to heart disease and other chronic health problems. Eat less of these fats everyday

Saturated Fats: high fat cuts of meat; skin on poultry; high fat dairy products such as whole milk and cheeses; butter; ice cream; coconut and palm oils

Trans-saturated Fats: shelf-stable crackers, cookies, chips; bakery items; fried foods; stick margarine

Package labels may advertise “zero trans-fats,” but manufacturers can include up to 0.5 gm trans-fat per serving. Make sure you read the ingredient list for evidence of trans-saturated fats. Code words include: hydrogenated, partially hydrogenated or shortening.

Be aware that children placed on low fat diets can have impaired growth and development. When meat and dairy products are drastically reduced, deficient intakes of high quality protein, iron, calcium, vitamin D, zinc, and other fat-soluble vitamins needed for optimal growth and health can occur.

The bottom line: Young swimmers need fat and utilize it well when exercising. Maximize the healthy fats in your diet and minimize the unhealthy ones –you’ll optimize growth and long-term health at the same time.

Jill Castle is a registered dietitian and child nutrition expert. She is the owner of Pediatric Nutrition of Green Hills and creator of Just The Right Byte, a child and family nutrition blog. Jill lives with her husband and four children (one swimmer!) in Nashville, TN.

Article taken from – USASwimming.org