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Nutrition Corner

Shopping for food? It's easy!

by Arlene Semeco
CSSC Swimmer, 3-time Olympian and Registered Dietician
October, 2012

eating-healthyWhen going to the grocery store, we are faced with endless options of foods and products. This, sometimes, could be tiring and even overwhelming.
What's the right option to buy? How can I know I am making the right decision? Don't fear! Choosing the right product is not as hard as you think. Here are some tips that will help you make the best decision when buying groceries for your family.

Breads and cereals:
• Select breads, cereals, and crackers that are rich in fiber and whole grains and low in saturated and trans fats (for example, whole wheat bagel instead of croissants).
• Prepare pasta with homemade tomato sauce instead of cheeses or cream sauce.

Lets's talk vitamins!

by Arlene Semeco
CSSC Swimmer, 3-time Olympian and Registered Dietician
February, 2013

The human diet consists of macronutrients and micronutrients. The macronutrients include carbohydrates, proteins and fats, whereas the micronutrients include all the vitamins and minerals. Vitamins and minerals are necessary for the metabolism and breaking down of the carbohydrates, proteins and fats for energy production. Athletic performance can be compromised in the absence or insufficiency of micronutrients. But this does not mean that an excess of vitamins and minerals will alter athletic performance without an increased need for them due to physical activity.
A balanced diet suggests that the human body's needs of macronutrients and micronutrients are satisfied. However, in the real world, people do not have perfect diets and therefore supplementation is necessary. For athletes it is imperative that an adequate intake of vitamins and minerals is being met in a daily basis. Therefore, for an athlete that does not have a perfect diet (who does anyways?), it is recommended that they take a high-quality multivitamin to ensure the consumption of all the necessary micronutrients.

Nutritional Trends for Performance

by Chris Rosenbloom
Sports Dietician
March, 2013

What's hot in the food and nutrition world for 2013? Seems like everyone has a list of trends for the New Year, but here are some I've culled from various sources that will enhance a swimmer's performance:

1. Muscle and protein.

meet-poultryResearch on protein and the timing of eating protein-rich foods continues to be a hot topic. Younger people are looking for energy, toned muscles and staying in tip top shape, while older folks (like your parents and grandparents) are interested in maintaining muscle as they age. Including protein at every meal and snack is the way to go and the food industry is adding protein to a variety of products to make it easy to get the muscle-building nutrient. Look for protein in granola bars, cereals, smoothies, and even extra protein added to milk, but don't overlook the obvious sources of protein: an egg for breakfast, a slice of cheese melted on toast, a chicken drumstick, tofu noodle bowl, and cereal and milk all contain high quality protein.

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