Monday, February 25, 2008
Wait listed! Not a good thing.
Something to think about… I got wait listed!...Getting wait listed, at many colleges, is just delaying the inevitable. A rejection! Colleges publish the number of students admitted off the waitlist and the number can be staggeringly low. My old college, Hamilton, waitlisted 518 and admitted a whopping 5 applicants (cited in Newsweek/Kaplan Guide to College) What factors can weigh in your favor? Unofficially, a full-paying applicant might stand a greater chance than someone with a high $$$ need. Also, one former Dean of Admissions indicated that colleges are desperate for Male students and being a “guy” might tip the scale in your odds. Regardless, my advice for waitlisted applicants is to mentally move on to your next choice.
Prospective-Student Athlete Information"
Did you know? That one of the easiest ways to start the recruiting process at a school you are interested in, is to go the Athletic Department section of the school web site, find a section commonly called 'Recruiting Information" or "Prospective-Student Athlete Information" and fill out the on-line form with all the information it asks for.A good place to start is a conference web site which will link you to all schools in the conference.
The Making of a Student Athlete...
The Making of a Student Athlete...
Not enough time for campus tours this summer?
Not enough time for campus tours this summer? Are you are looking for a resource to help whittle down your list before you decided where to visit? You can now order campus tours on video at www.collegiatechoice.com. I received a sample video and the tape is of a real campus tour, not a polished, high end marketing piece from the college. The tapes are made during actual tours and you hear the tour guide speaking and answering questions. For around $15 this service is worth it, especially if it saves you hundreds of $$$ in plane tickets.
This first appeared on www.athletesadvisor.com
This first appeared on www.athletesadvisor.com
Summer Camps. How to use them for your recruiting advantage!
This article first appeared on www.athletesadvisor.com
Depending on your year in high school, a summer camp is one of the best ways for you to get a first person look at a campus, the facilities and the coaching staff. On the flip side it is the best way for the coaching staff to evaluate you, your skills and if you will fit into their style of program. For those reasons, attending a camp (or a few) at schools high on your interest list is a good idea. But keep these things in mind…
1) Avoid camps at schools which play at a level beyond your reach/ability. If you would be a good Division III athlete then generally speaking a D-I camp will not help you get recruited. (Note: some D-III coaches work at D-I camps and use them for recruiting purposes). Before you go, find out what schools the coaches are from to make sure you are a fit academically as well as athletically.
2) If you are using camps to enhance recruiting and a few of the camp dates conflict, see if you can attend for just one day. Football camps encourage this. They all just want a closer look and one day will suffice – it also tells them how interested you are by the effort you make in attending.
3) Show good character at camps – Coaches look at more than your skill. In most cases, being difficult to coach, or a poor sport with teammates and officials will work against you in the process.
4) Contact coaches working the camp prior to attending. Let them know who you are, your grades, some athletic history facts and most importantly that you are interested in their program. Letter, email, even a phone call. Just get in touch!
Depending on your year in high school, a summer camp is one of the best ways for you to get a first person look at a campus, the facilities and the coaching staff. On the flip side it is the best way for the coaching staff to evaluate you, your skills and if you will fit into their style of program. For those reasons, attending a camp (or a few) at schools high on your interest list is a good idea. But keep these things in mind…
1) Avoid camps at schools which play at a level beyond your reach/ability. If you would be a good Division III athlete then generally speaking a D-I camp will not help you get recruited. (Note: some D-III coaches work at D-I camps and use them for recruiting purposes). Before you go, find out what schools the coaches are from to make sure you are a fit academically as well as athletically.
2) If you are using camps to enhance recruiting and a few of the camp dates conflict, see if you can attend for just one day. Football camps encourage this. They all just want a closer look and one day will suffice – it also tells them how interested you are by the effort you make in attending.
3) Show good character at camps – Coaches look at more than your skill. In most cases, being difficult to coach, or a poor sport with teammates and officials will work against you in the process.
4) Contact coaches working the camp prior to attending. Let them know who you are, your grades, some athletic history facts and most importantly that you are interested in their program. Letter, email, even a phone call. Just get in touch!
Friday, February 08, 2008
Strategies to Eat Better - Nancy Clark
The Athlete’s Kitchen
Copyright: Nancy Clark, MS RD CSSD January 2008
Strategies to Eat Better
More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.
• Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.
• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that's about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.
• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels, www.fitday.com, and www.calorieking.com/foods), you can more simply pay attention to your body's signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”
• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.
• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.
Copyright: Nancy Clark, MS RD CSSD January 2008
Strategies to Eat Better
More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.
• Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.
• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that's about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.
• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels, www.fitday.com, and www.calorieking.com/foods), you can more simply pay attention to your body's signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”
• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.
• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com. See also sportsnutritionworkshop.com.
Win a book signed by Cal Ripken!
Enter to win a signed copy !
Cal and Bill Ripken have autographed Coaching Youth Baseball the Ripken Way. This book combines the Ripkens' knowledge and experience into an all-inclusive guide to coaching children ages 4 to 15+. To enter to win the signed copy, answer the following question correctly before the end of next week and submit it to the e-mail address below.
Question: When Cal Ripken's record breaking streak ended, how many consecutive games had he played?
Answers should be sent to rebeccal@hkusa.com
www.athletesadvisor.com
Cal and Bill Ripken have autographed Coaching Youth Baseball the Ripken Way. This book combines the Ripkens' knowledge and experience into an all-inclusive guide to coaching children ages 4 to 15+. To enter to win the signed copy, answer the following question correctly before the end of next week and submit it to the e-mail address below.
Question: When Cal Ripken's record breaking streak ended, how many consecutive games had he played?
Answers should be sent to rebeccal@hkusa.com
www.athletesadvisor.com
Monday, February 04, 2008
Aimees Soapbox February 2008
February 2008: Mojo Finder
-- -
Greetings Groovy Soapbox Readers!
Motivation is a funny thing. Last year, I had brain surgery AND I turned forty. Both did a number on my motivation to exercise. One took more of a toll than the other, of course. I mean, brain surgery was fine; it that big four-oh thing that really knocked me for a loop.
As the saying goes, to everything there is a season. So maybe it was OK to ease up a bit last year, watch more TV and run less miles, only race a few times and sleep in late on the weekends more. But after more than 25 years of running, and five years of national-level competition in dragon boating, I guess I had programmed myself to go-go-go. Chillin' didn't come easy, you know?
Now I know that you can't get motivation from anyone or anything else except yourself. I mean, sure, you can get stirred up by a rousing speech, or inspired by a great book, or even pushed by a concerned family member. But that LASTING motivation, the thing that makes you put down the donut or get up early to exercise or stub out that last cigarette, absolutely has to come from you.
If you say that someone (or something) else motivates you, then you give all your power over to that person (or thing). So what happens when the speech is done or you finish the book? Are you saying that the speaker or author took your motivation when he left? While an outside force can certainly jump-start you, you and you alone are responsible for maintaining your own motivation.
OK, so after all that, why did I ask for ideas for a new training goal from you, my Groovy Readers? Was I giving up my personal power and putting it on you to re-find my own mojo?
For me, I had had enough of being inside my own mopey head and was looking for some fresh ideas. I knew I wanted to get back to it; I just didn't have any new ideas for myself. So I reached out to my buds. And you guys did not disappoint! If you read last month's column, you saw some of the great ideas sent my way!
And so, now, after dragging my feet as long as I could on announcing a winner, I will come clean. The winning entry came from my husband! Now before you cry nepotism, let me 'splain. Turns out...I am expecting! So I have to give the prize to my husband. Because I don't think that they want any seven-months-pregnant women in the Tough Competition in June.
Brain surgery, a birthday milestone, and becoming a first-time mother at forty? Yikes. Motivation could certainly be threatened again! But I think I need to walk my own talk now. If I really believe all the philosophical stuff I've written here over the years, then I know that I am just starting a big, new learning curve, and that right there should motivate me to stay healthy, fit, and active right on through, just as if there were no (baby) bump in my path. Gotta be in shape for this next adventure! Next year, though, look out Conestoga Trail Race! You're all mine!
Previous Soapboxes
-- -
Greetings Groovy Soapbox Readers!
Motivation is a funny thing. Last year, I had brain surgery AND I turned forty. Both did a number on my motivation to exercise. One took more of a toll than the other, of course. I mean, brain surgery was fine; it that big four-oh thing that really knocked me for a loop.
As the saying goes, to everything there is a season. So maybe it was OK to ease up a bit last year, watch more TV and run less miles, only race a few times and sleep in late on the weekends more. But after more than 25 years of running, and five years of national-level competition in dragon boating, I guess I had programmed myself to go-go-go. Chillin' didn't come easy, you know?
Now I know that you can't get motivation from anyone or anything else except yourself. I mean, sure, you can get stirred up by a rousing speech, or inspired by a great book, or even pushed by a concerned family member. But that LASTING motivation, the thing that makes you put down the donut or get up early to exercise or stub out that last cigarette, absolutely has to come from you.
If you say that someone (or something) else motivates you, then you give all your power over to that person (or thing). So what happens when the speech is done or you finish the book? Are you saying that the speaker or author took your motivation when he left? While an outside force can certainly jump-start you, you and you alone are responsible for maintaining your own motivation.
OK, so after all that, why did I ask for ideas for a new training goal from you, my Groovy Readers? Was I giving up my personal power and putting it on you to re-find my own mojo?
For me, I had had enough of being inside my own mopey head and was looking for some fresh ideas. I knew I wanted to get back to it; I just didn't have any new ideas for myself. So I reached out to my buds. And you guys did not disappoint! If you read last month's column, you saw some of the great ideas sent my way!
And so, now, after dragging my feet as long as I could on announcing a winner, I will come clean. The winning entry came from my husband! Now before you cry nepotism, let me 'splain. Turns out...I am expecting! So I have to give the prize to my husband. Because I don't think that they want any seven-months-pregnant women in the Tough Competition in June.
Brain surgery, a birthday milestone, and becoming a first-time mother at forty? Yikes. Motivation could certainly be threatened again! But I think I need to walk my own talk now. If I really believe all the philosophical stuff I've written here over the years, then I know that I am just starting a big, new learning curve, and that right there should motivate me to stay healthy, fit, and active right on through, just as if there were no (baby) bump in my path. Gotta be in shape for this next adventure! Next year, though, look out Conestoga Trail Race! You're all mine!
Previous Soapboxes
Sunday, January 06, 2008
Varsityedge.com Newsletter Nov/Dec 2007
Provided by www.varsityedge.com and sponsored by www.athletesadvisor.com
ARTICLES
COLUMBIA — A list of records displaying the best times in the history of the Stephens College swimming program is posted on the wall of the Stars’ natatorium. All but four of the 20 records come after 2004 — the first year Stephens began swimming as a NAIA program. In the water below the sign, the Stars battle in-state foe Lindenwood University. Many of the races are tight, but Stephens can’t manage to pull out the win, losing 111-75. According to coach Laura Wacker, that score would have been much worse four years ago. READ ARTICLE
The Island Packet has run a series of good articles on athletic recruiting researched over a 4-month period. READ ARTICLE
Looking to make a continued splash in the world of college athletics, Converse announced Monday that it is adding a swim team. Swimming will be the school's sixth sport, joining basketball, cross country, soccer, tennis and volleyball. READ ARTICLE
This is a multi-part series on what college recruiters are looking for in prospective football players. I'm basically going to discuss this from the perspective of what NCAA Division I-A coaches are looking for, and the requirements for size and speed may be a bit less each step down -- I-AA, Division II and NAIA and then Division III. READ ARTICLE
Article on technology and its global effect on recruiting. READ ARTICLE
Article on Division II Athletics. READ ARTICLE
NEWS ON INDIVIDUAL COLLEGES
A new building for athletes broke ground today on the University of Tennessee of Chattanooga Campus. The Brenda Lawson Student Athletes Success Center will provide resources for athletes to achieve success in every area, on the field or in the classroom. Lawson has donated time and money to UTC. The center is comprised of two facilities: the Wolford Strength and Conditioning Facility and the Chattem Basketball Practice Facility.
Alumni are rallying to save Northeastern University’s (Boston, MA) 1AA football program.
The University of New Orleans will reinstate its men’s and women’s tennis and men’s swimming and diving teams in fall 2008. All three programs were suspended after Hurricane Katrina and have not played since the 2004-05 academic year.
La Salle University announced November 19 it will eliminate its football program, which had been reinstated in 1997 after a 56-year hiatus.
The University of New Haven announced it will reinstate football as a varsity sport effective in 2009 and compete as a member of the Northeast-10 Conference. The Chargers will compete as a member of the Northeast-10 in all sports, except men’s volleyball, beginning in fall 2008. New Haven currently fields 17 varsity athletics teams and football will become the 18th when it begins play in 2009.
Colorado State University at Pueblo’s reinstated football program will be playing its first games in 2008 in a newly constructed stadium.Wilkes University is reinstating men’s and women’s cross country, 13 years after the programs were discontinued due to lack of participants.
ARTICLES
COLUMBIA — A list of records displaying the best times in the history of the Stephens College swimming program is posted on the wall of the Stars’ natatorium. All but four of the 20 records come after 2004 — the first year Stephens began swimming as a NAIA program. In the water below the sign, the Stars battle in-state foe Lindenwood University. Many of the races are tight, but Stephens can’t manage to pull out the win, losing 111-75. According to coach Laura Wacker, that score would have been much worse four years ago. READ ARTICLE
The Island Packet has run a series of good articles on athletic recruiting researched over a 4-month period. READ ARTICLE
Looking to make a continued splash in the world of college athletics, Converse announced Monday that it is adding a swim team. Swimming will be the school's sixth sport, joining basketball, cross country, soccer, tennis and volleyball. READ ARTICLE
This is a multi-part series on what college recruiters are looking for in prospective football players. I'm basically going to discuss this from the perspective of what NCAA Division I-A coaches are looking for, and the requirements for size and speed may be a bit less each step down -- I-AA, Division II and NAIA and then Division III. READ ARTICLE
Article on technology and its global effect on recruiting. READ ARTICLE
Article on Division II Athletics. READ ARTICLE
NEWS ON INDIVIDUAL COLLEGES
A new building for athletes broke ground today on the University of Tennessee of Chattanooga Campus. The Brenda Lawson Student Athletes Success Center will provide resources for athletes to achieve success in every area, on the field or in the classroom. Lawson has donated time and money to UTC. The center is comprised of two facilities: the Wolford Strength and Conditioning Facility and the Chattem Basketball Practice Facility.
Alumni are rallying to save Northeastern University’s (Boston, MA) 1AA football program.
The University of New Orleans will reinstate its men’s and women’s tennis and men’s swimming and diving teams in fall 2008. All three programs were suspended after Hurricane Katrina and have not played since the 2004-05 academic year.
La Salle University announced November 19 it will eliminate its football program, which had been reinstated in 1997 after a 56-year hiatus.
The University of New Haven announced it will reinstate football as a varsity sport effective in 2009 and compete as a member of the Northeast-10 Conference. The Chargers will compete as a member of the Northeast-10 in all sports, except men’s volleyball, beginning in fall 2008. New Haven currently fields 17 varsity athletics teams and football will become the 18th when it begins play in 2009.
Colorado State University at Pueblo’s reinstated football program will be playing its first games in 2008 in a newly constructed stadium.Wilkes University is reinstating men’s and women’s cross country, 13 years after the programs were discontinued due to lack of participants.
Aimees Soapbox November 2007 - Perspective
Aimee's Soapbox! November 2007: Perspective - brought to you by www.athletesadvisor.com
When I am in charge of the world, all citizens will have a required one-year period of “Customer Service” service to the nation. It could be in retail, restaurants, whatever. Every person just has to spend one year working in some kind of service industry that includes working with the public.
Why such a requirement? Well, in my little utopian society, every person will have to learn the lesson about walking a mile in the other guy’s shoes, and that sometimes the other guy is wearing really tight stilettos with four-inch heels and pointy toes. Now, I am not saying that each person will have to start wearing their own stilettos, or even like them. But I am saying that everyone will have to learn Perspective.
What’s so big about perspective? Well, if perspective is reality, as they say, then perspective is pretty much everything. I mean, if your perspective is that life is crap and everything sucks, then you will only see the glass half empty, you will only pay attention to the things that reinforce your perspective, and you will go home and kick the dog, yell at the kids, and push away your spouse. And that becomes your reality. (You just better hope your dog, kids, and spouse are “half full” folks so that they have some compassion for you.)
Anyway, here are my three reasons why Perspective is the Key to it All:
1. Perspective Teaches Personal Responsibility. It is my opinion that too many people play the victim (because it is easier) and are under-responsible for their lives. For example, it is much easier to blame supersized fast food for our obesity problem than it is to take responsibility for the fact that we are a sedentary nation that would rather play video games and download internet porn than go out for a walk.
When I was in college, one of my religion professors had arranged for our class to visit the home of an Amish family. We toured the farm and had dinner with them. If you’ve ever eaten German or Pennsylvania Dutch food, you know that “low calorie” and “light and airy” are not in the cookbook. Think meat and potatoes. But have you ever seen an obese Amish person? No. So don’t just blame the carbs or the fats.
I think if we are willing to look at the big picture, we can become more personally responsible for our actions, and therefore more empowered. I know that there will always be some people who take the easy way out by being the victim, but they truly are giving up their personal power to others when they do that. And that’s just silly.
2. Perspective Teaches you to Think Outside of Yourself. So in my aforementioned utopia with the mandatory service, every person will have to learn how to wait on others, help others, and provide service to others. Now, if you have already worked in these industries, you know that “others” can sometimes be a bit prickly. If you have not already worked in these industries, you should know that sometimes you can be a bit prickly. I always cringe when I see someone in a restaurant giving the wait staff a hard time. Or when I see someone treating a sales clerk in a patronizing or condescending manner. (And yes, I know this goes both ways.) Maybe that waiter just broke up with his girlfriend. Or maybe the sales clerk just learned his dad has cancer. Or maybe, they have just worked a double shift and they still have to go home to a sick kid. If that were you, wouldn’t you want someone to see things from your perspective?
3. Perspective Teaches Compassion and Humility.
The other day, I was watching a decorating show on one of the cable channels. It highlighted the Top 25 Biggest Decorating Mistakes. (I was anxious to learn if my throw pillows were trendy or tacky.) Anyway, about 15 minutes into the show, my husband says, “Gee, I bet this show’s a big hit in Darfur.”
OK, so that made me laugh, but kind of in a rueful sort of way. I mean, here I sit, on my comfy couch and in a position to even HAVE throw pillows to judge, and on the other side of the world, someone else is wondering how long he has till he starves to death and maybe even wishing it would hurry up. Yep, that gave me a sense of humility real fast.
I guess what I am saying here is that we could all use a little reality check now and then, or at least a reminder to think about the big picture and the fact that our own version of things is not the only version. It’s a tough and humbling path to take.
So, maybe it’s good I am not in charge of the world, enforcing my mandatory service on all the unsuspecting citizens. Or maybe it’s not. Depends on your perspective. Want to be notified when Aimee's Soapbox comes out each month? Click here!
Visit Amy at www.happyrunning.com
When I am in charge of the world, all citizens will have a required one-year period of “Customer Service” service to the nation. It could be in retail, restaurants, whatever. Every person just has to spend one year working in some kind of service industry that includes working with the public.
Why such a requirement? Well, in my little utopian society, every person will have to learn the lesson about walking a mile in the other guy’s shoes, and that sometimes the other guy is wearing really tight stilettos with four-inch heels and pointy toes. Now, I am not saying that each person will have to start wearing their own stilettos, or even like them. But I am saying that everyone will have to learn Perspective.
What’s so big about perspective? Well, if perspective is reality, as they say, then perspective is pretty much everything. I mean, if your perspective is that life is crap and everything sucks, then you will only see the glass half empty, you will only pay attention to the things that reinforce your perspective, and you will go home and kick the dog, yell at the kids, and push away your spouse. And that becomes your reality. (You just better hope your dog, kids, and spouse are “half full” folks so that they have some compassion for you.)
Anyway, here are my three reasons why Perspective is the Key to it All:
1. Perspective Teaches Personal Responsibility. It is my opinion that too many people play the victim (because it is easier) and are under-responsible for their lives. For example, it is much easier to blame supersized fast food for our obesity problem than it is to take responsibility for the fact that we are a sedentary nation that would rather play video games and download internet porn than go out for a walk.
When I was in college, one of my religion professors had arranged for our class to visit the home of an Amish family. We toured the farm and had dinner with them. If you’ve ever eaten German or Pennsylvania Dutch food, you know that “low calorie” and “light and airy” are not in the cookbook. Think meat and potatoes. But have you ever seen an obese Amish person? No. So don’t just blame the carbs or the fats.
I think if we are willing to look at the big picture, we can become more personally responsible for our actions, and therefore more empowered. I know that there will always be some people who take the easy way out by being the victim, but they truly are giving up their personal power to others when they do that. And that’s just silly.
2. Perspective Teaches you to Think Outside of Yourself. So in my aforementioned utopia with the mandatory service, every person will have to learn how to wait on others, help others, and provide service to others. Now, if you have already worked in these industries, you know that “others” can sometimes be a bit prickly. If you have not already worked in these industries, you should know that sometimes you can be a bit prickly. I always cringe when I see someone in a restaurant giving the wait staff a hard time. Or when I see someone treating a sales clerk in a patronizing or condescending manner. (And yes, I know this goes both ways.) Maybe that waiter just broke up with his girlfriend. Or maybe the sales clerk just learned his dad has cancer. Or maybe, they have just worked a double shift and they still have to go home to a sick kid. If that were you, wouldn’t you want someone to see things from your perspective?
3. Perspective Teaches Compassion and Humility.
The other day, I was watching a decorating show on one of the cable channels. It highlighted the Top 25 Biggest Decorating Mistakes. (I was anxious to learn if my throw pillows were trendy or tacky.) Anyway, about 15 minutes into the show, my husband says, “Gee, I bet this show’s a big hit in Darfur.”
OK, so that made me laugh, but kind of in a rueful sort of way. I mean, here I sit, on my comfy couch and in a position to even HAVE throw pillows to judge, and on the other side of the world, someone else is wondering how long he has till he starves to death and maybe even wishing it would hurry up. Yep, that gave me a sense of humility real fast.
I guess what I am saying here is that we could all use a little reality check now and then, or at least a reminder to think about the big picture and the fact that our own version of things is not the only version. It’s a tough and humbling path to take.
So, maybe it’s good I am not in charge of the world, enforcing my mandatory service on all the unsuspecting citizens. Or maybe it’s not. Depends on your perspective. Want to be notified when Aimee's Soapbox comes out each month? Click here!
Visit Amy at www.happyrunning.com
Strategies to Eat Better - The Athlete's Kitchen
The Athlete’s Kitchen - brought to you by www.athletesadvisor.com
Copyright: Nancy Clark, MS RD CSSD January 2008
Strategies to Eat Better
More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.
• Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.
• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that's about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.
• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels, www.fitday.com, and www.calorieking.com/foods), you can more simply pay attention to your body's signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”
• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.
• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com . See also sportsnutritionworkshop.com.
Copyright: Nancy Clark, MS RD CSSD January 2008
Strategies to Eat Better
More often than not, athletes ask me “What is a well balanced diet? What should I be eating to help me perform at my best?” They feel overwhelmed by the seemingly endless list of nutrition don'ts. Don't eat white sugar, white bread, processed foods, fast foods, french fries, soda, salt, trans fats, butter, eggs, red meat... You’ve heard it all, I’m sure.
If you want to eat better but don’t know where to start, here’s a nutrition strategy that can help you fuel your body with a well balanced sports diet. The suggestions guide you towards an eating style that's simple and practical, yet can effectively help you eat well to perform well, despite today’s bewildering food environment.
• Eat at least three kinds of nutrient-dense food at each meal. Don't eat just one food per meal, such as a bagel for breakfast. Add two more foods: peanut butter and lowfat milk. Don't choose just a salad for lunch. Add grilled chicken and a crusty whole grain roll. For dinner, enjoy pasta with tomato sauce and ground turkey. Two-thirds of the meal should be whole grains, vegetables, and fruits, and one-third lowfat meats, dairy, beans or other protein-rich foods.
Too many athletes eat a repetitive menu with the same 10 to 15 foods each week. Repetitive eating keeps life simple, minimizes decisions, and simplifies shopping, but it can result in an inadequate diet and chronic fatigue. The more different foods you eat, the more different types of vitamins, minerals, and other nutrients you consume. A good target is 35 different foods per week. Start counting!
• Eat “closer to the earth” by choosing more foods in their natural state. For instance, choose oranges rather than orange juice; orange juice rather than sports drink; whole-wheat bread rather than white bread; baked potatoes rather than french fries. Foods in their natural (or lightly processed) state offer more nutritional value and less sodium, trans fat, and other health-eroding ingredients. You’ll find these foods along the perimeter of the grocery store: fresh produce, lean meats, lowfat dairy, whole grain breads. If possible, choose locally grown foods that support your local farmer and require less fuel for transportation to the market.
• Fuel your body on a regular schedule, eating even-sized meals every four hours. For example, a reducing diet (non-dieters need another 100-200 calories per meal) might be:
Breakfast (7-8:00 am): 500 calories (cereal + milk + banana)
Lunch (11-noon): 500 calories (sandwich + milk)
Lunch #2 (3-4:00): 400-500 calories (yogurt +granola+nuts)
Dinner (7-8:00 pm): 500-600 cals (chicken +potato + greens)
This differs from the standard pattern of skimpy 200 to 300 calorie breakfasts and lunches that get followed by too many calories of sugary snacks and super-sized dinners.
Depending on your body size, each meal should be the equivalent of two to three pieces of pizza; that's about 500 to 750 calories (or 2,000 to 3,000 calories per day). Think about having four “food buckets” that you fill with 500 to 750 calories from at least kinds of foods every four hours. Even if you want to lose weight, you can (and should) target 500 calories at breakfast, lunch #1 and lunch #2. Those meals will ruin your evening appetite, so you’ll be able to “diet” at dinner by eating smaller portions. (Note: Most active people can lose weight on 2,000 cals, believe it or not!)
Whatever you do, try to stop eating in a “crescendo” (with meals getting progressively bigger as the day evolves). Your better bet is to eat on a time-line and consume 3/4 of your calories in the active part of your day; eat less at the end of the day. One runner took this advice and started eating his dinner foods for lunch, a sandwich for lunch #2 (instead of snacking on cookies) and then had soup and a bagel for dinner. He enjoyed far more energy during the day, was able to train harder in the afternoon, and significantly improved his race times.
• Honor hunger. Eat when you are hungry, and then stop eating when you feel content. Hunger is simply a request for fuel; your body is telling you it burned off what you gave it and needs a refill. To disregard hunger is abusive. Just as you would not withhold food from a hungry infant, you should not withhold food from your hungry body. If you do, you will start to crave sweets (a physiological response to calorie deprivation) and end up eating “junk”.
While counting calories is one way to educate yourself how to fill each 500-calorie “bucket” (for calorie information, use food labels, www.fitday.com, and www.calorieking.com/foods), you can more simply pay attention to your body's signals. Keep checking in with yourself, “Is my body content? Or, does my body need this fuel?” If confronted with large portions that would leave you feeling stuffed, consider letting the excess food go to waste, not to “waist.”
• Think moderation. Rather than categorize a food as being good or bad for your health, think about moderation, and aim for a diet that offers 85 to 90 percent quality foods and 10 to 15 percent foods with fewer nutritional merits. Enjoy a foundation of healthful foods, but don't deprive yourself of enjoyable foods. This way, even soda pop and chips, if desired, can fit into a nourishing food plan. You just need to balance the “junk” with healthier choices throughout the rest of the day. That is, you can compensate for an occasional greasy sausage and biscuit breakfast by selecting a low-fat turkey sandwich lunch and a grilled fish dinner.
• Take mealtimes seriously. If you can find the time to train hard, you can also find the time to fuel right. In fact, competitive athletes who don’t show up for meals might as well not show up for training. You’ll lose your edge with hit or miss fueling, but you’ll always win with good nutrition!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports
Dietetics) counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, Food Guide for Marathoners, and Cyclist’s Food Guide are available via www.nancyclarkrd.com . See also sportsnutritionworkshop.com.
Tuesday, December 04, 2007
I love UPS - Ground package NY to TX, 21 days!
Look at this route to Texas from Albany NY that UPS came up with for my package. Hey, they are a logisitics company...and it is still on they way to San Antonio, expected 12/7...I will keep you posted!
MESQUITE,TX, US
12/04/2007
2:42 A.M.
ARRIVAL SCAN
COLONIE, LATHAM,NY, US
12/01/2007
3:39 A.M.
DEPARTURE SCAN
HODGKINS,IL, US
11/28/2007
7:17 A.M.
ARRIVAL SCAN
E. SYRACUSE,NY, US
11/26/2007
11:03 P.M.
DEPARTURE SCAN
MESQUITE,TX, US
11/19/2007
10:54 A.M.
ARRIVAL SCAN
COLONIE, LATHAM,NY, US
11/15/2007
3:54 A.M.
DEPARTURE SCAN
COLONIE, LATHAM,NY, US
11/14/2007
6:27 P.M.
PICKUP SCAN
US
11/14/2007
8:00 P.M.
BILLING INFORMATION RECEIVED
MESQUITE,TX, US
12/04/2007
2:42 A.M.
ARRIVAL SCAN
COLONIE, LATHAM,NY, US
12/01/2007
3:39 A.M.
DEPARTURE SCAN
HODGKINS,IL, US
11/28/2007
7:17 A.M.
ARRIVAL SCAN
E. SYRACUSE,NY, US
11/26/2007
11:03 P.M.
DEPARTURE SCAN
MESQUITE,TX, US
11/19/2007
10:54 A.M.
ARRIVAL SCAN
COLONIE, LATHAM,NY, US
11/15/2007
3:54 A.M.
DEPARTURE SCAN
COLONIE, LATHAM,NY, US
11/14/2007
6:27 P.M.
PICKUP SCAN
US
11/14/2007
8:00 P.M.
BILLING INFORMATION RECEIVED
Saturday, November 17, 2007
Baseball Recruiting Success Story
Dear Mr. Lauenstein,
We purchased your book when our son was going into the 9th grade. He had been playing competitive ball since he was 12 and always had aspirations of playing in college. We knew several players that had gone on to play college, and had tried to gain insights from their parents but still had numerous unanswered questions. My husband is a coach and I am educator, so we are no strangers to athletics or to colleges, but your book really helped to guide us through the system.
Recognizing how important this goal was, we followed most of your suggestions and have worked hard these past three years to guide our son in the right direction. We are thrilled to report that he will be signing a National Letter of Intent to play baseball at Newberry College in South Carolina. He really wanted to sign early so he could relax and enjoy his senior season. Because we were using your book, we also realized that most of a school’s scholarship money would be used in the early signing period. They made him an offer that will pay 50% of his tuition and living expenses. A pretty fair trade for the price of your book!
You are so correct in stating that most parents don’t realize how important it is to get your son seen. Since our son has signed, numerous parents are asking us how we did it! I tell them a lot of hard work and then I give them the information for your book. It has been quite a journey and we made our fair share of mistakes along the way, but your insights helped keep us focused and encouraged!
Best Wishes,
Judy F
Florida
We purchased your book when our son was going into the 9th grade. He had been playing competitive ball since he was 12 and always had aspirations of playing in college. We knew several players that had gone on to play college, and had tried to gain insights from their parents but still had numerous unanswered questions. My husband is a coach and I am educator, so we are no strangers to athletics or to colleges, but your book really helped to guide us through the system.
Recognizing how important this goal was, we followed most of your suggestions and have worked hard these past three years to guide our son in the right direction. We are thrilled to report that he will be signing a National Letter of Intent to play baseball at Newberry College in South Carolina. He really wanted to sign early so he could relax and enjoy his senior season. Because we were using your book, we also realized that most of a school’s scholarship money would be used in the early signing period. They made him an offer that will pay 50% of his tuition and living expenses. A pretty fair trade for the price of your book!
You are so correct in stating that most parents don’t realize how important it is to get your son seen. Since our son has signed, numerous parents are asking us how we did it! I tell them a lot of hard work and then I give them the information for your book. It has been quite a journey and we made our fair share of mistakes along the way, but your insights helped keep us focused and encouraged!
Best Wishes,
Judy F
Florida
Sunday, November 11, 2007
Steve Stetson Talks about Loss to Middlebury
Middlebury Newsletter Our game against Middlebury was about as frustrating as it gets. We moved the ball well for the great majority of the game against Middlebury. However, we also threw 5 interceptions, lost 1 fumble, and had a punt blocked for the first time since I can remember. Defensively, we played a very good football game. We gave up one TD on a long drive, but the rest of the scoring was pretty much a result of what our offense either did or did not do. We lost the game 28-0.
This had the makings of a great football game. There is no doubt that Middlebury is a very good football team. They will at least tie for the league championship this year.
We still have a ways to go. The last two weeks have seen the worst in us relative to turnovers. Most of these have not necessarily been the result of pressure from the opponent, but instead have been due to unforced errors on our part. We knew Middlebury had a great punt rush unit, and they should receive their due. However, the remaining turnovers, in my mind, are things we need to straighten out quickly if we are to finish on a high note.
The Bates game will be the last game for our seniors. I have a lot of respect for their perseverance. They started with about 30 teammates in their freshman class. That same class has dwindled down to 13 members. To a man, they are proud that they stayed the course. To their credit, they have led the current Hamilton team, which has suffered through many injuries and has had its share of ups and downs. I have heard only positive things from this entire group. In my opinion we have played hard EVERY SINGLE GAME - SO FAR. We have not played well in every game, but we have played hard, and I thank these seniors for their commitment and leadership.
Win or lose on Saturday, we could have had much better results this season. We all know it, and we all will have to live with it. My hope, as I have expressed to the seniors and to the rest of the team, is that we finish the season playing just as hard as we have all year long. That did not happen in our final game last year. If we are successful on Saturday, our record will be the best football record at Hamilton in 11 years!
We are currently concentrating our recruiting efforts on early decision two. The application deadline is January 1. Please let us know if you are aware of any prospects who have the grades, the football ability, and the motivation to go to a school like Hamilton. We will follow up on your recommendations.
I hope all is well with all of you.
Steve Stetson
This had the makings of a great football game. There is no doubt that Middlebury is a very good football team. They will at least tie for the league championship this year.
We still have a ways to go. The last two weeks have seen the worst in us relative to turnovers. Most of these have not necessarily been the result of pressure from the opponent, but instead have been due to unforced errors on our part. We knew Middlebury had a great punt rush unit, and they should receive their due. However, the remaining turnovers, in my mind, are things we need to straighten out quickly if we are to finish on a high note.
The Bates game will be the last game for our seniors. I have a lot of respect for their perseverance. They started with about 30 teammates in their freshman class. That same class has dwindled down to 13 members. To a man, they are proud that they stayed the course. To their credit, they have led the current Hamilton team, which has suffered through many injuries and has had its share of ups and downs. I have heard only positive things from this entire group. In my opinion we have played hard EVERY SINGLE GAME - SO FAR. We have not played well in every game, but we have played hard, and I thank these seniors for their commitment and leadership.
Win or lose on Saturday, we could have had much better results this season. We all know it, and we all will have to live with it. My hope, as I have expressed to the seniors and to the rest of the team, is that we finish the season playing just as hard as we have all year long. That did not happen in our final game last year. If we are successful on Saturday, our record will be the best football record at Hamilton in 11 years!
We are currently concentrating our recruiting efforts on early decision two. The application deadline is January 1. Please let us know if you are aware of any prospects who have the grades, the football ability, and the motivation to go to a school like Hamilton. We will follow up on your recommendations.
I hope all is well with all of you.
Steve Stetson
Wednesday, November 07, 2007
New books from Human Kinetics
Both books are outstanding, I have read them both...
A full-color offering, Sports Injuries Guidebook is an authoritative, quick reference guide to over 130 injuries, including ligament sprains, muscle strains and tears, fractures, and internal injuries.
Written by 25 leading sports physicians and therapists, you'll find easy-to-find entries that include descriptions
of common causes, injury identification cues, explanations of symptoms, full-color anatomical illustrations, treatment options, and a plan for returning to action quickly and safely. Sports Injuries Guidebook also ensures that you'll be spending more time on the field than in the dugout by providing additional coverage on conditioning,
body maintenance, and nutrition to keep injuries at bay. Read more.
In the fourth edition of In Pursuit of Excellence, author Terry Orlick, an internationally acclaimed sport psychologist, provides new insights and a powerful step-by-step plan for you to develop your own personal path to excellence. You'll learn to focus for excellence and high-quality living. You'll gain a more positive outlook, a more focused commitment, better ways of dealing with distractions, and strategies for overcoming obstacles. You'll also achieve greater personal and professional satisfaction and discover better ways to work with teammates, respond more effectively to coaching, and become more self-directed in your thoughts and actions. Read more.
A full-color offering, Sports Injuries Guidebook is an authoritative, quick reference guide to over 130 injuries, including ligament sprains, muscle strains and tears, fractures, and internal injuries.
Written by 25 leading sports physicians and therapists, you'll find easy-to-find entries that include descriptions
of common causes, injury identification cues, explanations of symptoms, full-color anatomical illustrations, treatment options, and a plan for returning to action quickly and safely. Sports Injuries Guidebook also ensures that you'll be spending more time on the field than in the dugout by providing additional coverage on conditioning,
body maintenance, and nutrition to keep injuries at bay. Read more.
In the fourth edition of In Pursuit of Excellence, author Terry Orlick, an internationally acclaimed sport psychologist, provides new insights and a powerful step-by-step plan for you to develop your own personal path to excellence. You'll learn to focus for excellence and high-quality living. You'll gain a more positive outlook, a more focused commitment, better ways of dealing with distractions, and strategies for overcoming obstacles. You'll also achieve greater personal and professional satisfaction and discover better ways to work with teammates, respond more effectively to coaching, and become more self-directed in your thoughts and actions. Read more.
Saturday, November 03, 2007
Website Nutrition for Athletes
The Athlete’s Kitchen
Copyright: Nancy Clark, MS RD CSSD August 2007
Website Nutrition for Athletes
Whether you want to analyze your sports diet, get an answer to your questions about creatine, or find a new recipe for chicken, you can get an amazing amount of high quality food, nutrition and health information on the Web.The trick is, what’s quality information and what’s hokum? Here are some of my favorite websites; perhaps this information will be a helpful resource for you, as well.
www.ais.org.au
If you have questions about fueling for exercise, The Australian Institute of Sport (whose mission is to help educate Olympic athletes and coaches) offers abundant sports nutrition information. Click on Sport Science/Sport Medicine and you can find out how to fuel for your particular sport (triathlon, running, rugby, rowing, etc.), as well as fact sheets and articles that offer answers to your questions about sports supplements, including antioxidants, bovine, colostrum, glutamine, whatever.
www.fitday.com
Wonder how your sports diet stacks up? This website lets you analyze the protein, carbohydrate and fat content of your diet, and helps tract your food, exercise and weight goals. Just enter into their nutrition calculator what you typically eat in a day, and you'll learn how well you eat. Note: The key to getting accurate nutrition information is to measure the true portion sizes of what you eat. That is, how much granola do you actually consume--one cup? two cups? Measure food; don’t guess!
www.ific.org
Wonder about caffeine? aspartame? chocolate? You’ll find the answers to your food questions on this site sponsored by the International Food Information Council Foundation, a non-profit organization who's mission is to communicate reliable information about food, food safety and nutrition. Just go to "search", enter the topic, and enjoy articles that answer your questions.
www.americanheart.org
Do you have questions or concerns about how to eat to lower your cholesterol? Either search for information about your food of interest (soy, fish, eggs etc.) or click on Healthy Lifestyle. Also explore Delicious Decisions for abundant heart-healthy recipes.
www.usda.gov Wonder about the nutritional needs of infants? your grandparents? your children? yourself? The National Agricultural Library's Food and Nutrition Information Center provides abundant information about nutrition throughout the lifecycle, food safety, the Food Pyramid, a search tool to look at the nutritional value of the foods you eat, plus a wealth of nutrition information.
www.findingbalance.com
If you are struggling to find the right balance of food and exercise, this site offers helpful information as well as videos of professionals who can help you find peace with food. There's no need to struggle on your own; this site can help you develop a better relationship with food and your body.
www.ConsumerLab.com
Are you really getting what you pay for when you buy nutritional supplements? ConsumerLab.com monitors the quality of vitamin and mineral supplements, herbs, nutrition bars, protein powders and numerous other health products so you can learn which brands offer you the best for your money. Some of the information is free; some comes with a fee. An annual subscription is $29.95; a single product review is $12. The site could likely save you that much money...
www.cancernutritioninfo.com
Just about everyone knows someone who is afflicted with cancer. This website helps translate the latest research into healing food suggestions to help cure or prevent cancer.
www.nlm.nih.gov The National Library of Medicine offers easy-to-understand medical information for the general public (click on Medline Plus) as well as access to the latest research published in medical journals (click on PubMed). If you want the latest news on creatine, vitamin C and exercise, or carbohydrate loading, simply search the topic of interest and wade through the abstracts.
www.mealsforyou.com
Have no idea what's for dinner but want something tasty? You'll find lots of food ideas on this website--not only 8,000 recipes but also nutrition information about each recipe and a customized food shopping list. You can look for recipes according to health needs (low cholesterol, diabetes), time available to cook, nutrition, and taste (that is, are you hankering for comfort food, gourmet food, holiday foods, taste of the world, chocolate?). You can also choose from the list of the most popular recipes. The Spinach Stuffed Chicken Breasts (preparation time: 10 minutes; cooking time: 35 minutes) sounds good to me!
www.vegweb.com
If you are thinking about a vegetarian lifestyle, this website, sponsored by Vegetarians Unite!, was designed to create an Internet vegetarian community. It offers over 4,300 recipes including kid-friendly foods, plus chat rooms, articles, books, even veggie poems. A fun site!
www.SCANdpg.org
Looking for a local sports dietitian who can help answer your personal nutrition questions? This site, sponsored by SCAN, the American Dietetic Association’s dietary practice group of Sports & Cardio-vascular Nutritionists, offers a referral network. Just click on your state, and you'll get a list of sports nutrition professionals who can give you personalized attention. Don’t let nutrition be your missing link!
Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her popular Sports Nutrition Guidebook, Food Guide for Marathoners: Tips for Everyday Champions, and Cyclist's Food Guide are available via www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com.
Copyright: Nancy Clark, MS RD CSSD August 2007
Website Nutrition for Athletes
Whether you want to analyze your sports diet, get an answer to your questions about creatine, or find a new recipe for chicken, you can get an amazing amount of high quality food, nutrition and health information on the Web.The trick is, what’s quality information and what’s hokum? Here are some of my favorite websites; perhaps this information will be a helpful resource for you, as well.
www.ais.org.au
If you have questions about fueling for exercise, The Australian Institute of Sport (whose mission is to help educate Olympic athletes and coaches) offers abundant sports nutrition information. Click on Sport Science/Sport Medicine and you can find out how to fuel for your particular sport (triathlon, running, rugby, rowing, etc.), as well as fact sheets and articles that offer answers to your questions about sports supplements, including antioxidants, bovine, colostrum, glutamine, whatever.
www.fitday.com
Wonder how your sports diet stacks up? This website lets you analyze the protein, carbohydrate and fat content of your diet, and helps tract your food, exercise and weight goals. Just enter into their nutrition calculator what you typically eat in a day, and you'll learn how well you eat. Note: The key to getting accurate nutrition information is to measure the true portion sizes of what you eat. That is, how much granola do you actually consume--one cup? two cups? Measure food; don’t guess!
www.ific.org
Wonder about caffeine? aspartame? chocolate? You’ll find the answers to your food questions on this site sponsored by the International Food Information Council Foundation, a non-profit organization who's mission is to communicate reliable information about food, food safety and nutrition. Just go to "search", enter the topic, and enjoy articles that answer your questions.
www.americanheart.org
Do you have questions or concerns about how to eat to lower your cholesterol? Either search for information about your food of interest (soy, fish, eggs etc.) or click on Healthy Lifestyle. Also explore Delicious Decisions for abundant heart-healthy recipes.
www.usda.gov Wonder about the nutritional needs of infants? your grandparents? your children? yourself? The National Agricultural Library's Food and Nutrition Information Center provides abundant information about nutrition throughout the lifecycle, food safety, the Food Pyramid, a search tool to look at the nutritional value of the foods you eat, plus a wealth of nutrition information.
www.findingbalance.com
If you are struggling to find the right balance of food and exercise, this site offers helpful information as well as videos of professionals who can help you find peace with food. There's no need to struggle on your own; this site can help you develop a better relationship with food and your body.
www.ConsumerLab.com
Are you really getting what you pay for when you buy nutritional supplements? ConsumerLab.com monitors the quality of vitamin and mineral supplements, herbs, nutrition bars, protein powders and numerous other health products so you can learn which brands offer you the best for your money. Some of the information is free; some comes with a fee. An annual subscription is $29.95; a single product review is $12. The site could likely save you that much money...
www.cancernutritioninfo.com
Just about everyone knows someone who is afflicted with cancer. This website helps translate the latest research into healing food suggestions to help cure or prevent cancer.
www.nlm.nih.gov The National Library of Medicine offers easy-to-understand medical information for the general public (click on Medline Plus) as well as access to the latest research published in medical journals (click on PubMed). If you want the latest news on creatine, vitamin C and exercise, or carbohydrate loading, simply search the topic of interest and wade through the abstracts.
www.mealsforyou.com
Have no idea what's for dinner but want something tasty? You'll find lots of food ideas on this website--not only 8,000 recipes but also nutrition information about each recipe and a customized food shopping list. You can look for recipes according to health needs (low cholesterol, diabetes), time available to cook, nutrition, and taste (that is, are you hankering for comfort food, gourmet food, holiday foods, taste of the world, chocolate?). You can also choose from the list of the most popular recipes. The Spinach Stuffed Chicken Breasts (preparation time: 10 minutes; cooking time: 35 minutes) sounds good to me!
www.vegweb.com
If you are thinking about a vegetarian lifestyle, this website, sponsored by Vegetarians Unite!, was designed to create an Internet vegetarian community. It offers over 4,300 recipes including kid-friendly foods, plus chat rooms, articles, books, even veggie poems. A fun site!
www.SCANdpg.org
Looking for a local sports dietitian who can help answer your personal nutrition questions? This site, sponsored by SCAN, the American Dietetic Association’s dietary practice group of Sports & Cardio-vascular Nutritionists, offers a referral network. Just click on your state, and you'll get a list of sports nutrition professionals who can give you personalized attention. Don’t let nutrition be your missing link!
Nancy Clark, MS RD CSSD (Board Certified Specialist in Sports Dietetics) counsels casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her popular Sports Nutrition Guidebook, Food Guide for Marathoners: Tips for Everyday Champions, and Cyclist's Food Guide are available via www.nancyclarkrd.com. Also see www.sportsnutritionworkshop.com.
Weight Reduction Tips from the American Dietetic Association
The Athlete’s Kitchen
Copyright: Nancy Clark MS RD CSSD, October 2007
Weight Reduction Tips from the American Dietetic Association
As an athlete, you are likely lean and fit. But with more than 60% of Americans being overweight or obese, you undoubtedly know someone who struggles with how to shed undesired body fat. At the American Dietetic Association’s annual convention help this October in Philadelphia, nutrition researchers presented alternatives to the standard “eat less and exercise more” diet advice. Here’s some food for thought on non-dieting ways to tackle weight problems.
Curbing the Obesity Epidemic
Denver’s Dr. James Hill believes we need to focus on stopping weight gain, as opposed to advocating for weight loss. One simple way to limit weight gain is to eat 100 to 200 fewer calories at the end of the day. This small calorie deficit contrasts to standard diets that severely restrict calories and are no fun. People on strict diets tend to stop losing weight after six months. Hill believes they dislike the drudgery of always being on a diet.
Yet, during the first 6 months of dieting, most dieters create new health habits—such as regular exercise—that they maintain. Exercise helps prevent (or reduce) weight regain. Surveys with “successful losers” indicate they include exercise as a part of their daily routine. For some, exercise offers spiritual benefits. For others, it provides a handy opportunity to socialize with friends. Some diet-and-exercisers even become “athletes.” (Sound familiar to anyone you know?)
Dr. Hill also recommends we address the obesity epidemic by changing the way people think about weight. For example, Denver wants to become known as “America's Healthiest City.” City leaders are working to create a culture where healthy eating and daily activity are the sustainable norm. Healthier employees will hopfully attract businesses to Denver because of lower healthcare costs.
For health promoting strategies, visit http://aom.americaonthemove.org and www.zyozy.com.
Curbing Mindless Eating
Dr. Brian Wansink PhD of Cornell University's Food and Brand Lab is campaigning to end mindless eating. You know, munching entire tubs of popcorn without even being hungry. Nibbling on M&Ms while waiting for someone. Unknowingly finishing the kid's leftovers. Just 100 extra mindless calories a day can contribute to gaining ten pounds of undesired body fat a year.
Dr. Wansink recommends we curb weight gain by making mindful decisions about the calories that end up in our mouths. Wansink reported we make about 250 food decisions a day. We decide not only what we eat (turkey or tuna sandwich? lowfat or regular mayo?), but also how much (half or whole sandwich?). He has determined that we eat 92% of what we serve ourselves. We generally stop eating when our plate is empty. That means, we eat with our eyes, not with our stomachs! Think about it: When do you stop eating? Chances are, you stop eating when your plate is empty (or when the TV show ends). We don't always stop when our stomach signals it is full.
To prove this point, Wansink masterminded an interesting experiment with a refillable soup bowl that never emptied. (It was refilled via hidden tubing connected to a big soup pot.) Compared to the group who ate from standard bowls, the 30 adults who (unknowingly) ate from the refillable bowls consumed about 73% more soup. And believe it or not, they did not rate themselves as feeling any more full. (How can you be full if the bowl still has half the soup in it???) Only two people realized the bowl refilled—one dropped his napkin (and noticed the tubing); the other tried to pick up the bowl (surprise!).
Wansink created another experiment to determine if serving size influences the amount of food a person eats. He arranged for a movie theater to announce “everyone gets free popcorn and soda today because it is “Illinois History Month.” The movie-goers were given five-day old popcorn (yucky). Yet, even though the popcorn tasted bad, the people still ate 35% more when they were given a big bucket of popcorn compared to a smaller bucket. They mindlessly ate the stale popcorn slowly (in contrast to a previous experiment in which the movie-goers quickly devoured fresh popcorn).
Based on these and other experiments, Wansink believes a simple way to cut calories (and control weight) is to buy smaller bowls, plates, and also glasses. He reports you’ll drink less if you pour your beverage into a tall, thin glass compared to a short fat glass. And you'll eat less pasta if it's served from a small dish rather than a large platter.
Wansink has noticed that mindless eaters fall into categories: those who—
• eat too much at meals
• graze mindlessly throughout the day
• over-eat at restaurants or special occasions,
• mindlessly eat at their desks or in their cars.
If you relate to one or more these areas (and if you want to lose body fat), your goal should be to focus on that bad eating habit. You don't have to change your whole lifestyle. You just might need to cook less dinner so there are no leftovers, or take the candy jar off your desk.
Wansink recommends mindless eaters commit to 28 days of changing their fattening eating habit. Then, after 28 days, they can go on to improve another bad habit (such as drinking less soda, or crunching on baby carrots instead of chips). On www.mindlesseating.org, Wansink offers a free chart to help monitor daily success. You might also want to read his book, Mindless Eating: Why We Eat More Than We Think. Perhaps it can help you fight fat with less effort than a harder workout.
Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice located at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her popular Sports Nutrition Guidebook, NEW Food Guide for Marathoners and Cyclist's Food Guide offer additional information. They are available via www.nancyclarkrd.com. For online education, visit www.sportsnutritionworkshop.com.
.)
Copyright: Nancy Clark MS RD CSSD, October 2007
Weight Reduction Tips from the American Dietetic Association
As an athlete, you are likely lean and fit. But with more than 60% of Americans being overweight or obese, you undoubtedly know someone who struggles with how to shed undesired body fat. At the American Dietetic Association’s annual convention help this October in Philadelphia, nutrition researchers presented alternatives to the standard “eat less and exercise more” diet advice. Here’s some food for thought on non-dieting ways to tackle weight problems.
Curbing the Obesity Epidemic
Denver’s Dr. James Hill believes we need to focus on stopping weight gain, as opposed to advocating for weight loss. One simple way to limit weight gain is to eat 100 to 200 fewer calories at the end of the day. This small calorie deficit contrasts to standard diets that severely restrict calories and are no fun. People on strict diets tend to stop losing weight after six months. Hill believes they dislike the drudgery of always being on a diet.
Yet, during the first 6 months of dieting, most dieters create new health habits—such as regular exercise—that they maintain. Exercise helps prevent (or reduce) weight regain. Surveys with “successful losers” indicate they include exercise as a part of their daily routine. For some, exercise offers spiritual benefits. For others, it provides a handy opportunity to socialize with friends. Some diet-and-exercisers even become “athletes.” (Sound familiar to anyone you know?)
Dr. Hill also recommends we address the obesity epidemic by changing the way people think about weight. For example, Denver wants to become known as “America's Healthiest City.” City leaders are working to create a culture where healthy eating and daily activity are the sustainable norm. Healthier employees will hopfully attract businesses to Denver because of lower healthcare costs.
For health promoting strategies, visit http://aom.americaonthemove.org and www.zyozy.com.
Curbing Mindless Eating
Dr. Brian Wansink PhD of Cornell University's Food and Brand Lab is campaigning to end mindless eating. You know, munching entire tubs of popcorn without even being hungry. Nibbling on M&Ms while waiting for someone. Unknowingly finishing the kid's leftovers. Just 100 extra mindless calories a day can contribute to gaining ten pounds of undesired body fat a year.
Dr. Wansink recommends we curb weight gain by making mindful decisions about the calories that end up in our mouths. Wansink reported we make about 250 food decisions a day. We decide not only what we eat (turkey or tuna sandwich? lowfat or regular mayo?), but also how much (half or whole sandwich?). He has determined that we eat 92% of what we serve ourselves. We generally stop eating when our plate is empty. That means, we eat with our eyes, not with our stomachs! Think about it: When do you stop eating? Chances are, you stop eating when your plate is empty (or when the TV show ends). We don't always stop when our stomach signals it is full.
To prove this point, Wansink masterminded an interesting experiment with a refillable soup bowl that never emptied. (It was refilled via hidden tubing connected to a big soup pot.) Compared to the group who ate from standard bowls, the 30 adults who (unknowingly) ate from the refillable bowls consumed about 73% more soup. And believe it or not, they did not rate themselves as feeling any more full. (How can you be full if the bowl still has half the soup in it???) Only two people realized the bowl refilled—one dropped his napkin (and noticed the tubing); the other tried to pick up the bowl (surprise!).
Wansink created another experiment to determine if serving size influences the amount of food a person eats. He arranged for a movie theater to announce “everyone gets free popcorn and soda today because it is “Illinois History Month.” The movie-goers were given five-day old popcorn (yucky). Yet, even though the popcorn tasted bad, the people still ate 35% more when they were given a big bucket of popcorn compared to a smaller bucket. They mindlessly ate the stale popcorn slowly (in contrast to a previous experiment in which the movie-goers quickly devoured fresh popcorn).
Based on these and other experiments, Wansink believes a simple way to cut calories (and control weight) is to buy smaller bowls, plates, and also glasses. He reports you’ll drink less if you pour your beverage into a tall, thin glass compared to a short fat glass. And you'll eat less pasta if it's served from a small dish rather than a large platter.
Wansink has noticed that mindless eaters fall into categories: those who—
• eat too much at meals
• graze mindlessly throughout the day
• over-eat at restaurants or special occasions,
• mindlessly eat at their desks or in their cars.
If you relate to one or more these areas (and if you want to lose body fat), your goal should be to focus on that bad eating habit. You don't have to change your whole lifestyle. You just might need to cook less dinner so there are no leftovers, or take the candy jar off your desk.
Wansink recommends mindless eaters commit to 28 days of changing their fattening eating habit. Then, after 28 days, they can go on to improve another bad habit (such as drinking less soda, or crunching on baby carrots instead of chips). On www.mindlesseating.org, Wansink offers a free chart to help monitor daily success. You might also want to read his book, Mindless Eating: Why We Eat More Than We Think. Perhaps it can help you fight fat with less effort than a harder workout.
Nancy Clark, MS, RD CSSD (Board Certified Specialist in Sports Dietetics) counsels active people at her private practice located at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her popular Sports Nutrition Guidebook, NEW Food Guide for Marathoners and Cyclist's Food Guide offer additional information. They are available via www.nancyclarkrd.com. For online education, visit www.sportsnutritionworkshop.com.
.)
Winning Nutrition Books: Good Gifts for Good Health
The Athlete’s Kitchen
Copyright: Nancy Clark, MS, RD November 2007
Winning Nutrition Books: Good Gifts for Good Health
Each year brings a holiday season filled with athletes searching for the “perfect gift” for a friend, relative, or teammate. To make your shopping easier, I’m sharing a list of winning book suggestions for active people. You can buy many of the books (plus others) at www.hkusa.com, www.gurze.com or www.ncescatalog.com—websites that specialize in reputable food, nutrition and weight management books written by registered dietitians and other health professionals. (If the book is not at one of those sites, look on amazon.com.)
The American Dietetic Association's Complete Food and Nutrition Guide, 3rd Edition (2006) by Roberta Duyff RD
For 656 pages of clear-cut food facts and eating advice, this nutrition bible is a good bet! This reputable resource separates fads from facts and answers questions from apples to zucchini, allergies to vegetarian diets.
What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating by Marion Nestle PhD
For people who feel lost in the grocery store, this guide provides an eye-opening tour through the produce, dairy, meat, fish, bread and ”center aisles” of the supermarket. The highly respected author provides the information confused athletes need to make intelligent food choices.
Vegetarian Sports Nutrition by Enette Larson-Meyer RD
Every day, more and more athletes are choosing a plant-based training diet. This book will help your favorite vegetarian enjoy optimal nutrition and top performance.
Practical Sports Nutrition by Louise Burke PhD
Written by internationally known and highly respected Australian sports dietitian Louise Burke, this 656 page textbook is geared for upper-level college and graduate students. But, it is easy to read and practical, and could easily become “the bible” for the serious athlete who really wants to delve into the science of sports nutrition.
Nutrient Timing: The Future of Sports Nutrition by John Ivy and Robert Portman
Written by two respected exercise physiologists, this book is perfect for athletes who are serious about weight training and want to take their sports diet to the next level. They'll learn the importance of what and when to eat to optimize muscles. Scientific but understandable.
Nancy Clark's Food Guide for Marathoners and
The Cyclist's Food Guide: Fueling for the Distance by Nancy Clark RD
If you have friends who are novice cyclists or runners and are venturing into the world of endurance exercise (for example, participating in a Team In Training marathon program or the AIDS ride), these books can help them enjoy the training, eat for the long haul--and, if desired, lose body fat along the way. Perfect gifts for training groups; bulk discounts at www.nancyclarkrd.com.
The College Student's Guide to Eating Well on Campus by Ann Litt RD
Litt's how-to food guide can help student-athletes navigate campus food and consume adequate protein despite being vegetarian, fuel properly for sports even when traveling, and survive exams with energy to spare. It's the perfect going-away gift for college freshmen.
Secrets of Feeding a Healthy Family and
Your Child's Weight: Helping without Harming by Ellyn Satter RD
Ellyn Satter RD is the expert on child feeding—and how to end the family feuds over eat-your-peas, no-dessert-until-you-eat-your-dinner, and other such controversial topics. If you and your spouse are struggling to manage your children's food intake and weight, these books are a must!
Mom's Guide to Meal Makeovers Janice Bissex RD & Liz Weiss RD
Written by dietitian-moms (and recipe-tested by their children), this family-friendly cookbook offers abundant ways to sneak health into your kids' tummies. The companion website, www.MealMakeoverMoms.com, offers more tips, recipes and cooking videos as well as an email newsletter.
Baby Bites by Bridgett Swinney RD
New moms will welcome this book for infants and toddlers. Offers both feeding tips and recipes. A nice gift to accompany the Baby Jogger!
The New Best Recipe by the editors of Cooks Illustrated Magazine
For friends who love to cook, this 1,028 page illustrated book offers more than just recipes. It talks about the testing that went into creating each “best” recipe. So if you want to know how to make the best tomato sauce, cinnamon swirl bread, chicken noodle soup or apple crisp, here's a fun book to read—as well as use for yummy sports meals.
Food for Fifty by Mary Molt RD
This cookbook is a welcome gift for the person who enjoys hosting team dinners. The recipes are not specifically designed for athletes, but the cook will find plenty of good choices for feeding a hungry crowd.
The Food and Feelings Workbook: A Full Course Meal on Emotional Health by Karen Koenig LCSW
Food is meant to be fuel but it often gets misused and becomes a way to starve or smother feelings. With this workbook, the reader learns how to address guilt, shame, helplessness, anxiety, disappointment, confusion, and loneliness. A helpful gift for a loved-one who struggles with food and weight, and had lost the sparkle in her (or his) eye.
Here's to 2008, filled with happiness, health and high energy!
Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics (CSSD). She counsels both casual exercisers and competitive athletes in her private practice at Healthworks (617-383-6100) in Chestnut Hill, MA. She is author of the best selling Nancy Clark's Sports Nutrition Guidebook, Cyclists' Food Guide, and Food Guide for Marathoners. See www.nancyclarkrd.com & www.sportsnutritionworkshop.com for more information.
Copyright: Nancy Clark, MS, RD November 2007
Winning Nutrition Books: Good Gifts for Good Health
Each year brings a holiday season filled with athletes searching for the “perfect gift” for a friend, relative, or teammate. To make your shopping easier, I’m sharing a list of winning book suggestions for active people. You can buy many of the books (plus others) at www.hkusa.com, www.gurze.com or www.ncescatalog.com—websites that specialize in reputable food, nutrition and weight management books written by registered dietitians and other health professionals. (If the book is not at one of those sites, look on amazon.com.)
The American Dietetic Association's Complete Food and Nutrition Guide, 3rd Edition (2006) by Roberta Duyff RD
For 656 pages of clear-cut food facts and eating advice, this nutrition bible is a good bet! This reputable resource separates fads from facts and answers questions from apples to zucchini, allergies to vegetarian diets.
What to Eat: An Aisle-by-Aisle Guide to Savvy Food Choices and Good Eating by Marion Nestle PhD
For people who feel lost in the grocery store, this guide provides an eye-opening tour through the produce, dairy, meat, fish, bread and ”center aisles” of the supermarket. The highly respected author provides the information confused athletes need to make intelligent food choices.
Vegetarian Sports Nutrition by Enette Larson-Meyer RD
Every day, more and more athletes are choosing a plant-based training diet. This book will help your favorite vegetarian enjoy optimal nutrition and top performance.
Practical Sports Nutrition by Louise Burke PhD
Written by internationally known and highly respected Australian sports dietitian Louise Burke, this 656 page textbook is geared for upper-level college and graduate students. But, it is easy to read and practical, and could easily become “the bible” for the serious athlete who really wants to delve into the science of sports nutrition.
Nutrient Timing: The Future of Sports Nutrition by John Ivy and Robert Portman
Written by two respected exercise physiologists, this book is perfect for athletes who are serious about weight training and want to take their sports diet to the next level. They'll learn the importance of what and when to eat to optimize muscles. Scientific but understandable.
Nancy Clark's Food Guide for Marathoners and
The Cyclist's Food Guide: Fueling for the Distance by Nancy Clark RD
If you have friends who are novice cyclists or runners and are venturing into the world of endurance exercise (for example, participating in a Team In Training marathon program or the AIDS ride), these books can help them enjoy the training, eat for the long haul--and, if desired, lose body fat along the way. Perfect gifts for training groups; bulk discounts at www.nancyclarkrd.com.
The College Student's Guide to Eating Well on Campus by Ann Litt RD
Litt's how-to food guide can help student-athletes navigate campus food and consume adequate protein despite being vegetarian, fuel properly for sports even when traveling, and survive exams with energy to spare. It's the perfect going-away gift for college freshmen.
Secrets of Feeding a Healthy Family and
Your Child's Weight: Helping without Harming by Ellyn Satter RD
Ellyn Satter RD is the expert on child feeding—and how to end the family feuds over eat-your-peas, no-dessert-until-you-eat-your-dinner, and other such controversial topics. If you and your spouse are struggling to manage your children's food intake and weight, these books are a must!
Mom's Guide to Meal Makeovers Janice Bissex RD & Liz Weiss RD
Written by dietitian-moms (and recipe-tested by their children), this family-friendly cookbook offers abundant ways to sneak health into your kids' tummies. The companion website, www.MealMakeoverMoms.com, offers more tips, recipes and cooking videos as well as an email newsletter.
Baby Bites by Bridgett Swinney RD
New moms will welcome this book for infants and toddlers. Offers both feeding tips and recipes. A nice gift to accompany the Baby Jogger!
The New Best Recipe by the editors of Cooks Illustrated Magazine
For friends who love to cook, this 1,028 page illustrated book offers more than just recipes. It talks about the testing that went into creating each “best” recipe. So if you want to know how to make the best tomato sauce, cinnamon swirl bread, chicken noodle soup or apple crisp, here's a fun book to read—as well as use for yummy sports meals.
Food for Fifty by Mary Molt RD
This cookbook is a welcome gift for the person who enjoys hosting team dinners. The recipes are not specifically designed for athletes, but the cook will find plenty of good choices for feeding a hungry crowd.
The Food and Feelings Workbook: A Full Course Meal on Emotional Health by Karen Koenig LCSW
Food is meant to be fuel but it often gets misused and becomes a way to starve or smother feelings. With this workbook, the reader learns how to address guilt, shame, helplessness, anxiety, disappointment, confusion, and loneliness. A helpful gift for a loved-one who struggles with food and weight, and had lost the sparkle in her (or his) eye.
Here's to 2008, filled with happiness, health and high energy!
Nancy Clark, MS, RD, CSSD is Board Certified as a Specialist in Sports Dietetics (CSSD). She counsels both casual exercisers and competitive athletes in her private practice at Healthworks (617-383-6100) in Chestnut Hill, MA. She is author of the best selling Nancy Clark's Sports Nutrition Guidebook, Cyclists' Food Guide, and Food Guide for Marathoners. See www.nancyclarkrd.com & www.sportsnutritionworkshop.com for more information.
Steve Stetson notes on Hamilton Football
Wesleyan Game Newsletter
This was a very difficult 10-9 loss for us. We played with intensity pretty much the entire game. We made our share of mistakes on both sides of the ball. Wesleyan also played very well and obviously made a few less critical errors than we did. Their QB threw for 365 yards against us which helped them control the ball. They only put up 10 points, but that is all they needed. We moved the ball offensively at times again but we struggled when we got near the end zone.
After two games we know this: We will play hard.
We have quite a few injuries and are in the process of teaching some people to play both ways. Due to the lack of numbers on our roster we believe we have to take this action. We considered it in the off season but felt two way players would limit us as far as being multiple on either side of the ball. Injuries had to be kept at a minimum for us to be a two platoon team like the rest of the league. Unfortunately the reverse has transpired, so we have acted immediately. We have told the team we are playing to win THIS WEEK, not next week or next year. This week happens to be Trinity which has been a powerhouse for years now. Quite frankly the opponent doesn’t matter to me right now. We have to put our BEST PLAYERS on the field and running this program like a NESCAC college football team with a full 75 man roster is not going to work. Today we are dressing about 49 players for practice.( This set of circumstances has nothing to do with the administration, which is very supportive of us.) Last year we were lucky in that we suffered very few injuries where players had to sit out games. This year has already taken a toll on us.
We are moving forward with a sense of urgency that I believe most of you would appreciate in your own business. I know sometimes that a step like this can initially look like a step backward. I also know that sometimes a move like the one we are making ends up being the catalyst for better results. We are looking to create a “spark.” We are closer to more of the NESCAC teams than we were a year ago, but this is not horseshoes. We are playing to be the best we can be. I firmly believe this move will enhance our chances today, tomorrow, this weekend and beyond.
I will keep you posted.
Steve Stetson
PS
Our team was thrilled to have members from the 1967 team here last weekend. My wife, Sue, and I were invited to their dinner celebration. It was a great night. The team members were unanimous in their words of praise about what a great experience Hamilton College Football had been and still continues to be in the realm of friendship and bonding. Although the current team had just lost, this was a night of celebrating and sharing of genuine affection for one another that is rarely seen in any setting today. I walked away very proud of my association with Hamilton College Football.
Steve Stetson Head Football Coach Hamilton College 315.859.4757
This was a very difficult 10-9 loss for us. We played with intensity pretty much the entire game. We made our share of mistakes on both sides of the ball. Wesleyan also played very well and obviously made a few less critical errors than we did. Their QB threw for 365 yards against us which helped them control the ball. They only put up 10 points, but that is all they needed. We moved the ball offensively at times again but we struggled when we got near the end zone.
After two games we know this: We will play hard.
We have quite a few injuries and are in the process of teaching some people to play both ways. Due to the lack of numbers on our roster we believe we have to take this action. We considered it in the off season but felt two way players would limit us as far as being multiple on either side of the ball. Injuries had to be kept at a minimum for us to be a two platoon team like the rest of the league. Unfortunately the reverse has transpired, so we have acted immediately. We have told the team we are playing to win THIS WEEK, not next week or next year. This week happens to be Trinity which has been a powerhouse for years now. Quite frankly the opponent doesn’t matter to me right now. We have to put our BEST PLAYERS on the field and running this program like a NESCAC college football team with a full 75 man roster is not going to work. Today we are dressing about 49 players for practice.( This set of circumstances has nothing to do with the administration, which is very supportive of us.) Last year we were lucky in that we suffered very few injuries where players had to sit out games. This year has already taken a toll on us.
We are moving forward with a sense of urgency that I believe most of you would appreciate in your own business. I know sometimes that a step like this can initially look like a step backward. I also know that sometimes a move like the one we are making ends up being the catalyst for better results. We are looking to create a “spark.” We are closer to more of the NESCAC teams than we were a year ago, but this is not horseshoes. We are playing to be the best we can be. I firmly believe this move will enhance our chances today, tomorrow, this weekend and beyond.
I will keep you posted.
Steve Stetson
PS
Our team was thrilled to have members from the 1967 team here last weekend. My wife, Sue, and I were invited to their dinner celebration. It was a great night. The team members were unanimous in their words of praise about what a great experience Hamilton College Football had been and still continues to be in the realm of friendship and bonding. Although the current team had just lost, this was a night of celebrating and sharing of genuine affection for one another that is rarely seen in any setting today. I walked away very proud of my association with Hamilton College Football.
Steve Stetson Head Football Coach Hamilton College 315.859.4757
Mount Everest Mind Camp
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25 Years and Mistakes of a Pro Strength Coach
25 Years, 25 Mistakes
Michael Boyle
Originally Published: Saturday, 14 April 2007 at www.t-nation.com
This year I'll enter my twenty-fifth year as a strength and conditioning coach. Last month I watched Barbara Walters celebrate her thirtieth year with a special called "30 Mistakes in 30 Years." I'm going to celebrate my twenty-fifth anniversary by telling you my top twenty-five mistakes. Hopefully I'll save you some time, pain, and injury. Experience is a wonderful but impatient teacher. And unfortunately, our experiences in strength and conditioning sometimes hurt people besides us.
Mistake #1: Knowing it all I love Oscar Wilde's quote, "I'm much too old to know everything." Omniscience is reserved for the young. As the old saying goes, you have one mouth and two ears for a reason. I'd take it a step further and say the ratio is four to one: two eyes, two ears, and one mouth.
To continue down the cliché road, how about this one: "It's what you learn after you know it all that counts." When I was young I had many answers and few questions. I knew the best way to do everything. Now that I'm older I'm not sure if I even know a good way to do anything.
Mistake #2: Not taking interns sooner
I was so smart that no one was smart enough to help me. (See mistake number one.) My productivity increased drastically when I began to take interns.
Note: Interns aren't janitors, laundry workers, or slaves. They're generally young people who look up to you and expect to learn. Take your responsibility seriously. Remember the golden rule.
Mistake #3: Not visiting other coaches
God, it seems everything goes back to number one! I was too busy running the perfect program to attempt to go learn from someone else. Plus, when you know it all, how much can you learn?
Find the good coaches or trainers in your area (or in any area you visit) and arrange to meet them or just watch them work. I often will just sit with a notebook and try to see what they do better than I do.
I can remember current San Francisco 49'ers strength and conditioning coach Johnny Parker allowing us to visit when he was with the New England Patriots and then asking us questions about what we saw and what we thought he could do better. Coach Parker is a humble man who always provided a great example of the type of coach and person I wanted to be.
Mistake #4: Putting square pegs in round holes
The bottom line is that not everyone is made to squat or to clean. I rarely squatted with my basketball players as many found squatting uncomfortable for their backs and knees.
It killed me to stop because the squat is a lift I fundamentally believed in, but athletes with long femurs will be poor squatters. It's physics. It took me a while to realize that a good lift isn't good for everybody.
Mistake #5: Not attending the United States Weightlifting Championships sooner
My only visit as a spectator to an Olympic lifting meet made me realize that Olympic lifts produced great athletes. I know this will piss off the powerlifters, but those Olympic lifters looked so much more athletic.
I remember being at the Senior's when they were held in Massachusetts in the early eighties and walking away thinking, "This is what I want my athletes to look like." Understand, at that time I was a competitive powerlifter and my programs reflected that.
Mistake #6: Being a strength coach
How can that be a mistake? Let's look at the evolution of the job. When I started, I was often referred to as the "weight coach." As the profession evolved, we became strength coaches, then strength and conditioning coaches, and today many refer to themselves as "performance enhancement specialists."
All these names reflect the changes in our job. For too many years, I was a strength coach. Eventually I realized that I knew more about conditioning than the sport coaches did, so we took on that responsibility. Later, I realized that I often knew more about movement than the sport coaches too, so we began to teach movement skills. This process took close to eighteen of my twenty-five years. I wish it had been faster.
Mistake #7: Adding without subtracting
Over the years we've continued to add more and more CNS intensive training techniques to our arsenal. Squatting, Olympic lifting, sprinting, pulling sleds, and jumping all are (or can be) CNS intensive.
I think I do too much CNS intensive work, and intend to change that. My thanks go out to Jason Ferrugia for pointing out this one.
Mistake #8: Listening to track coaches
Please don't get me wrong. Some of the people who were most influential in my professional development were track coaches. I learned volumes from guys like Don Chu, Vern Gambetta, Charlie Francis, and Brent McFarland.
However, it took me too long to realize that they coached people who ran upright almost all the time and never had to stop or to change direction. The old joke in track coaching is that it really comes down to "run fast and lean left."
Mistake #9: Not meeting Mark Verstegen sooner
Mark may be the most misunderstood guy in our field. He's a great coach and a better friend. About ten years ago a friend brought me a magazine article about Mark Verstegen. The article demonstrated some interesting drills that I'd never seen. I decided my next vacation would be to Florida 's Gulf Coast as Mark was then in Bradenton , Florida .
I was lucky enough to know Darryl Eto, a genius in his own right, who was a co-worker of Mark's. In the small world category, Darryl's college coach was the legendary Don Chu.
Darryl arranged for me to observe some training sessions in Bradenton . I sat fascinated for hours as I watched great young coaches work. Mark was one of the first to break out of the track mold we were all stuck in and teach lateral and multi-directional movement with the same skill that the track coaches taught linear movement. This process was a quantum leap for me and became a quantum leap for my athletes.
This was my step from strength and conditioning coach to performance enhancement specialist (although I never refer to myself as the latter). The key to this process was accepting the fact that Mark and his co-workers were far ahead of me in this critical area.
Mistake #10: Copying plyometric programs
This goes back to the track coach thing. I believe I injured a few athletes in my career by simply taking what I was told and attempting to do it with my athletes. I've since learned to filter information better, but the way I learned was through trial and error... and the error probably resulted in sore knees or sore backs for my athletes.
Track jumpers are unique and clearly are involved in track and field because they're suited for it. What's good for a long jumper is probably not good for a football lineman. It took me too long to realize this.
Mistake #11: Copying any programs
Luckily for me, I rarely copied strength programs when training my athletes. This mistake might be beyond the statute of limitations as it was more than twenty-five years ago.
I think copying the training programs of great powerlifters like George Frenn and Roger Estep left me with the sore back and bad shoulders I've carried around for the last twenty-five years. What works for the genetically gifted probably won't work for the genetically average.
Mistake #12: Not teaching my athletes to snatch sooner
We've done snatches for probably the last seven or eight years. The snatch is a great lift that's easier to learn than the clean and has greater athletic carryover. Take the time to try it and study it. You'll thank me.
Mistake #13: Starting to teach snatches with a snatch grip
When I realized that snatches would be a great lift for my athletes I began to implement them into my programs. Within a week some athletes complained of shoulder pain. In two weeks, so many complained that I took snatches out of the program. It wasn't until I revisited the snatch with a clean grip that I truly began to see the benefits.
Just remember, the only reason Olympic lifters use a wide snatch grip is so that they can reduce the distance the bar travels and as a result lift more weight. Close-grip snatches markedly decrease the external rotation component and also increase the distance traveled. The result is a better lift, but less weight.
Mistake #14: Confusing disagree with dislike
I think it's great to disagree. The field would be boring if we all agreed. What I realize now is that I've met very few people in this field I don't like and many I disagree with. I probably enjoy life more now that I don't feel compelled to ignore those who don't agree with me.
Mistake #15: Confusing reading with believing
This concept came to me by way of strength coach Martin Rooney. It's great to read. We just need to remember that in spite of the best efforts of editors, what we read may not always be true.
If the book is more than two years old, there's a good chance even the author no longer agrees with all the information in it. Read often, but read analytically.
Mistake #16: Listening to paid experts
Early on, many of us were duped by the people from companies like Cybex or Nautilus. Their experts proclaimed their systems to be the future, but now the cam and isokinetics are the past. Just as in any other field, people will say things for money.
Mistake #17: Not attending one seminar per year just as a participant
I speak approximately twenty times a year. Most times I stay and listen to the other speakers. If you don't do continuing education, start. If you work in the continuing education field, go to at least one seminar given by an expert in your field as a participant.
(Note: Mistakes 18-25 are more personal than professional, but keep reading!)
Mistake #18: Not taking enough vacation time
When I first worked at Boston University we were allowed two weeks paid vacation. For the first ten years I never took more than one.
Usually I took off the week between Christmas and New Years. This is an expensive week to vacation, but it meant that I'd miss the least number of workouts since most of my athletes were home at this time. I think the first time I took a week off in the summer was about four years ago. My rationale? Summer is peak training time. Can't miss one of those weeks.
I think there's a thin line between dedication and stupidity, and I often crossed it. I think in my early years I was more disappointed that the whole program hadn't collapsed during any of my brief absences. I felt less valuable when I returned from a seminar and realized that everything had gone great.
Stephen Covey refers to it as "sharpening the saw." Take the time to vacation. You'll be better for it.
Mistake #19: Neglecting your own health
This is an embarrassing story, but this article is all about helping others to not repeat my errors. Every year in February I'd find myself in the doctor's office with a different complaint: gastro-intestinal problems, headaches, flu-type illnesses, etc. I had a wonderful general practitioner who took a great interest in his patients. His response year after year was the same: slow down. You can't work 60-80 hours a week and be healthy.
Like a fool I yessed him to death and went back to my schedule. After about the fifth year of this process my doctor said, "I need to refer you to a specialist who can help you with this problem" and he handed me a card. I was expecting an allergist or perhaps some type of holistic stress expert. Instead I found myself holding a card for a psychiatrist.
My doctor's response was simple. I can't help you. You need to figure out why you continue to do this to yourself year in and year out. I went outside and called my wife. I told her it was a "good news-bad news" scenario. I wasn't seriously ill, but I might be crazy. Unfortunately, she already knew this.
Mistake #20: Not recognizing stress
Again I remember talking to a nurse who was treating me for a gastrointestinal problem. I seemed to have chronic heartburn. Her first question was, "Are you under any stress?" My response was the usual. Me? Stress? I have the greatest job in the world. I love going to work every day!
Do you know what her response was? She said, "Remember, stress isn't always negative." It was the first time I'd really thought about that. My job was stressful. Long days, weekend travel, too many late nights celebrating victories or drowning sorrows. A part-time job to make extra money meant working at a bar on Friday and Saturday until 2 AM, and that was often followed by drinks until 4 AM.
Sounds like fun, but it added up to stress. The lesson: stress doesn't have to be negative. Stress can just be from volume.
Mistake #21: Not having kids sooner
As a typical type-A asshole know-it-all, I was way too busy to be bothered with kids. They would simply be little people who got in the way of my plans to change the world of strength and conditioning. I regret that I probably won't live to 100. If I did I'd get to spend another 53 years with my kids.
Mistake #22: Neglecting my wife
See above. It wasn't until I had children that I truly realized how my obsession with work caused me to neglect my wife. I have often apologized to her, but probably not often enough.
Mistake #23: Not taking naps
Do you see the pattern here? Whether we're personal trainers or strength and conditioning coaches, the badge of honor is often lack of sleep. How often have you heard someone say, "I only need five hours a night!"
In the last few years I've tried to take a nap every day I'm able. As we age we sleep less at night and get up earlier. I'm not sure if this is a good thing. I know when I'm well-rested I'm a better husband and father than when I'm exhausted at the end of a day that might have begun at 4:45 AM.
There's no shame in sleep, although I think many would try to make us believe there is.
Mistake #24: Not giving enough to charity
Most of us are lucky. Try to think of those who have less than you. I'm not a religious person, but I've been blessed with a great life. I try every day to "pay it forward." If you haven't seen the movie, rent it. The more you give, the more you get.
Mistake #25: Reading an article like this and thinking it doesn't apply to you
Trust me, denial is our biggest problem.
About the Author
Michael Boyle is one of the foremost experts in the fields of Strength and Conditioning, Performance Enhancement and general fitness. He currently spends his time lecturing, teaching, training, and writing. For more info, visit his site: www.michaelboyle.biz Last Updated ( Saturday, 14 April 2007 ) Close Window
BJ Baker, MS, ATC, CSCSTRAIN Boston 34 Washington StWellesley , MA 02481 W: 781-263-9993Fax: 781-263-9996Cell: 978-549-8111www.trainboston.com
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