1 Wasatch Front Fish Market Home of Utah Swimming 2013 Senior SC State Champions and 2013 LC State Champions GO BIG FISH! www.wasatchfrontfishmarket.org Contact us at swim4fishmarket@aol.com Find us on Facebook at Wasatch Front Fish Market Follow us on twitter @MightyBigFish Upcoming Meets WFFM Fish Bowl Classic January 16-­‐18 WFFM Fish Bowl Mini-­‐Meet January 16 UVRays Heart Attack Mini-­‐Meet February 6 UVRays Heart Attack Meet February 7-­‐8 Be sure to check the SAVE THE DATE section for more WFFM Events 1 month until SC Senior State Meet 1.5 months until Utah Swimming SC Age Group Championship Meet 2 months until Western Zone Senior Sectionals Get to practice and make it COUNT! January 2014 WFFM Where Everybody is Somebody Smart Swimmer Snacks BY JILL CASTLE MS, RDN-­‐-­‐-­‐-­‐USA Swimming Even the most organized, well-­‐planned swimmer can put nutrition on the backburner, jeopardizing access to essential fuel sources when he needs it most. Thankfully, some food items can stay in the swim bag, providing relief in situations where optimal food sources may be scant or not ideal. The following snacks require no refrigeration, are temperature tolerant and provide a great fuel source. Remember to clean out snacks in the swim bag periodically and when the swim bag sits out in extremely hot temperatures. Always do a visual check and review the package label for expiration information and storage considerations before consuming. Nuts and Nut Butters: Nuts provide a calorie kick and a boost of healthy fat and fiber in just a small handful, or about 1 ounce (150-­‐200 calories, depending on the type of nut). Store individual packets of nuts or a small canister in the swim bag. Prepackaged squeeze packets or small cups of nut butters also offer a quick source of energy and pair nicely with crackers or pretzels. They can be squeezed directly into the mouth too! Flavors include peanut, almond, chocolate hazelnut, honey peanut, and more. *Be conscious of potential swimmers with nut allergies. Fig Newtons: These cookies have been around forever (more than 100 years!) and are loaded with carbohydrate and the natural fiber from figs, providing the athlete with a sweet boost to the taste buds. Fig Newtons come in small packages of two or four cookies, and also come in strawberry and raspberry flavors if fig isn’t your thing. 2 Smart Swimmer Snacks (cont’d) Seeds: Sunflower, pumpkin, chia and sesame are just a handful of seed types that offer vitamin E, fiber, protein and zinc. They are nutritious and delicious on their own or mixed into trail mix, homemade granola bars or atop cereal and salad. Opt for seeds that are already hulled and come in a re-­‐sealable bag. Sandwich Crackers: Go for the whole grain types with peanut butter or cheese. Individual packages of six sandwiches starring the whole grain cracker are the healthiest bet.
Dried Fruit and Fruit Puree: Better than a “fruit snack,” dried fruit is a concentrated source of carbohydrate usually without added sugar. Try sealed bags or individual boxes of raisins, dried cherries, apricot, or mango. Squeezable fruit puree packs are another option, and offer interesting combinations of fruit such as strawberry and banana, o r kiwi, strawberry and beet. Dry Cereal: Go for small boxes or make your own baggie of dry cereal. If you’re interested in low sugar types, opt for original Cheerios, Kix, Post Spoon-­‐Size Shredded Wheat, or Kashi 7 Whole Grain Puffs. Better yet, mix and package dry cereal with dried fruit and nuts for a homemade trail mix. Beef Jerky: Low fat, lean meat cured into a chewy, salty, protein pick-­‐me-­‐up—stow a re-­‐sealable package in the swim bag. Looking for a jerky with no additives or preservatives? Try Trader Joe’s, Costco or Whole Foods brands. Pretzels: Variety and portability are the appeal here—you can find all shapes and sizes, with salt or without, and even whole grain, flavored or not. Choose small packages so they stay fresh, or bag your own. Ways to Make this YOUR Best Year Yet •
•
•
•
•
•
Take control of your warm up and cool down. Make it beautiful. Your body will remember what you start and end with. Use this time to swim the most perfect stroke EVER. This is YOUR time so make it count. Decide to MASTER something. If it is your underwaters, DO IT! If it is your kick, DO IT! If it is your breathing pattern, DO IT! Make the decision to “unsuck” at something and DO IT! Share your goals with your Coach. Be accountable to yourself and coach for your goals. Make sure they are your goals and go after them with a little help from your coach. Be proactive about your health. You are what you eat. Eat SMART. Sleep deprivation never does anyone any good. Listen to your body and it will perform like a machine. Break down what it will take for you to swim fast this year. WRITE IT DOWN. Make it happen. Make the interval in practice and you will make it on race day. BE AN AWESOME TEAMMATE! January Birthday Fish Natty Alonso, Claire Brooks, Hayley Copyak, Jessy Fagg, Brighton Gundersen, Makayla Harris, Bailey Hellekson, Cantor Hudak, Taylon Hudak, Jaci Huo, Vasiliki Karahalios, Jack Libin , Ava McConkie, Olga Rodriguez, Ryley Rogers, Calvin Smith, Sophie Struhs, Rhyan White, Nathaniel Zito Hope you have a wonderful Birthday! Go BIG Fish. 3 Preventing the Flu: Good Health Habits Can Help Stop Germs The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. •
•
•
•
•
•
•
•
Avoid close contact: avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too. Stay home when you are sick: IF possible, stay home from work, school, and errands when you are sick. You will help prevent others from catching your illness. Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Clean your hands. Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol based hand rub. Avoid touching you eyes, nose or mouth. Germs are often spread when a person touches something contaminated with germs and then touches his or her eyes, nose or mouth. Practice other good health habits. Clean and disinfect frequently touched surfaces at home, school or work, especially when someone is ill. Get plenty of sleep be physically active (in moderation), manage your stress, drink plenty of fluids and eat nutritious foods. DO NOT SHARE WATER BOTTLES AT PRACTICE! You never know if someone is sick. Want to stay closer to the pool for Short Course State Championship? A block of rooms is being held at the Country Inn and Suites in Bountiful. Contact them at 801-­‐292-­‐8100 to make a reservation. Block is based on a first come first served basis and being h eld until February 20, 2014. WE ARE THE MIGHTY Save the Dates! •
•
•
•
The Big Fish Pool Party o January 31, 7:15-­‐8:45pm, Fairmont Pool Senior State in St George, UT o February 20-­‐22, 2014 Utah Swimming SC State Championship, South Davis Recreation Center o March 5-­‐8, 2014 WFFM Fishing for Dollars FUNdraiser o March 25, 2014 BIG FISH Motivational Moment I can accept failure EVERYONE fails at something. But I cannot accept NOT trying. -­‐-­‐Michael Jordan Tentative Summer Travel Meet Maverick Aquatics Grand Junction Invitational June 13-­‐15, 2014 Prelims/Finals format with BC Meet running between sessions. Stay tuned for more details. 4 Hydrate for a Better Swim Drinking fluids during practice is very important, yet many swimmers save drinking for after practice. And, there can be barriers. My own daughter has complained stating, There isn’t enough time, Mom. Nobody else does it, why should I? The breaks are our time for talking and it’s awkward. All the experts and all the science points to the importance of drinking fluids during practice, especially if muscles are to perform their best and the body can endure the demands of a long practice. When figuring out what to drink, it’s all about the duration o f practice. For one-­‐hour sessions or less, swimmers can drink and stay hydrated with plain water. But, when swimming sessions last more than an hour, swimmers need to replace the primary sweat nutrients, sodium and chloride, as well as consume some carbohydrate to improve endurance and keep muscles fueled. This can be accomplished with a beverage containing electrolytes and carbohydrate, such as a sports drink. Most sports drinks provide a blend of sugars, maximizing the carbohydrate uptake to muscles, and come in concentrations of 4 to 9% solution (or 14 to 19 grams per 8 ounce serving size). There has been research in young athletes showing that sports drinks containing 8% carbohydrate may cause gastrointestinal upset, so lower concentrations may be better tolerated. Fitness waters and enhanced water don’t provide enough carbohydrate for a long workout, and soda and other sugary beverages such as juice drinks, sweet tea, or lemonade are to be avoided as they may cause stomach distress. How o ften should swimmers consume fluids during practice? We can look to the American Academy of Pediatrics (AAP) who set three guidelines for fluid consumption during exercise for youth. They say: 1. Appropriate fluid replacement should be available and consumed at intervals before, during, and after exercise. 2. Nine to 12-­‐year-­‐old children should replenish with ~3 to 8 ounces of fluid every 20 minutes, and adolescents may consume 32 to 48 ounces of fluid every hour. 3. For longer-­‐duration activities (more than an hour), electrolyte-­‐supplemented fluids, such as sports drinks, should be used to optimize hydration. While science tells us that swimmers should hydrate every 20 minutes, how does one make that happen in the pool? My advice is to bring drinks (with your name labeled on it) to the edge of the pool, at the end of the lane where you are swimming and being coached. At each pause in sets, or at a break, take two to three swigs of fluid (an average gulp of fluid is about one o unce). Get practical: • For a young swimmer age 9-­‐12 years, bring at least 12 ounces of water to the poolside for the first hour of practice, and another 12 ounces of sports drink if practice goes for two hours. • For teens, enter practice hydrated and with good nutrition on board. Bring along a liter of water to consume the first hour o f practice. After that, switch to a sports drink (bring a liter) to make sure you maintain hydration, keep your energy level up and enhance your endurance. • Some swimmers don’t like the taste of sports drinks. Use other techniques to enhance hydration, such as watered down 100% fruit juice, water and a salty food such as pretzels, or a sports gel and lots of water. Are you staying hydrated during practice?