As a key component of our mindfulness program, Kelley Greninger, a health and nutrition coach, provides information in this section related to proper nutrition for our players and other health tips to help players perform their best, both on and off the ice.
Look for her articles here, in our newsletter and in social media postings.
We are excited to announce that we are launching the SKAHA Weekly Goals Challenge!
We will rotate challenges weekly, players/parents we ask that you post or tweet what you have done by Sunday evening
We challenge you this week to do 150 pushups over the course of the week - do all 150 at once or break it up!
Chocolate Avocado Pudding is tasty, easy and a healthy alternative to a decadent dessert!
1/2 cup unsweetened cocoa powder
1/4 cup coconut sugar
1/4 cup brown sugar or raw honey
1/3 cup coconut milk
2 tsp vanilla extract
1 pinch of ground cinnamon
Blend together until smooth and set in refrigerator for 30 min.
Recently I came across an article printed in Time magazine discussing foods for athletes. After reading the article I found myself thinking of all the great information highlighted in the article, but also how much of the information could be clarified from a sport specific frame of mind. Recognizing long term effects with food instead of focusing on only the short term effects is something I feel needs more attention.
For an example, as stated in the Time article, Louise Burke, a sports dietitian and professor at the Australian Catholic University was asked this question: “In practical terms how many carbohydrates are we talking about, especially during competition?” She answered: “Based on what we know now (new research) it looks like 30-60 grams of carbohydrates per hour during endurance events lasting several hours would be the sweet spot for most athletes.” She then goes on to reference sports gel packets, most single-serving sports drinks, and a banana as giving the 30 grams of carbs for such competition. While this is a good reference for what 30 grams of carbohydrate might look like, I would caution the sugar, sodium amount and other chemical content in two of the three items. I am sure you have heard at one time or another, that artificial foods contain harmful chemicals that are believed to have negative long term affects to our body. The typical sports gel and sports drinks are riddled with many harmful chemicals. For an example, the dies found in most of these products have been proven to effect children in a negative manner and is thought to be a contributor to behavior disorders such as ADD, ADHD brain fog, and skin rashes, just to name a few. The sports drinks may contain beneficial substances’ such as potassium, magnesium, and electrolytes. But, those coupled with all the unnecessary chemicals found in the drinks hardly seems the thing to use to fuel ourselves and young developing bodies. Especially, when we really only get most of the benefits from electrolytes during our workout and the other minerals can be obtained through healthy food consumption. The cells in our body cannot absorb the potassium and magnesium in the time needed for optimal benefits while playing a game or during practice. Rather, eating a banana within 30 minutes after a workout in addition to a good protein and fat will provide the needed potassium, and aide in muscle recovery just as well as sports drink and is better for our bodies. A regular water hydration routine before and during a workout that includes simply water, frozen fruit (a good sustainable carb) and Himalayan sea salt is perfect for a practice or game.(Check out my recipe on the nutrition page at snokinghockey.com.) An example of other healthy electrolyte options is NUUN or Seeking Health Optimal Electrolytes to maintain the sodium and other minerals needed for replenishment during, before or after a workout. These methods of energy fueling are small attainable behaviors that can greatly change an athlete’s consumption for energy sustainability.
Something else to consider as you read through health articles is how different sports require different nutritional assistance. A marathon runner will have a different nutritional requirement then a youth hockey player. For more information on optimal energy production contact me at email@example.com
Health/Nutrition Coach Kelley
You haven’t come this far too only come this far!
16 oz of water
A pinch of Pink Himalayan Sea Salt (electrolytes)
½ teaspoon of real maple syrup or raw honey (natural sugars)
Some lemon wedges - amount to taste
½ cup of frozen berries (carbohydrates)
Combine into a 20 oz class
This can be either refrigerated overnight to give the fruit time to flavor the water or drank right away fallowed by enjoying the yummy fruit.
1 cup water
1 Tablespoon chia seeds (when left for several hours, they turn gelatinous. This is a good thing as it activates the seeds and makes them more nutritious and digestible)
2 Tablespoons of fresh lemon or lime juice
2 teaspoons of raw honey
Combine ingredients and enjoy!!
Health and Nutrition Coach