THE MARSIAN MONTHLY
December 2016
Upcoming Events:
- Nov 28th - Dec 9th 2016 -- MARS Board Game Collection
- Dec 2nd - Dec 4th 2016 -- MAC BB and under meet
- Dec 2nd - Dec 4th 2016 -- COR Winter Classic
- Jan 12 - Jan 15 2017 -- The 36th Annual SPEEDO Greater Southwest Invitation.
2017 MARS HOSTED MEETS:
Feb 17-19: L3 meet GCISD -
Mar 16-19: 4 Corners Western Sectional @ LISD WAC
- Jun 2-4: L3 meet @ GCISD
- Sep 29-Oct 1: L3 meet @ GCISD
- We will also host an intra-squad meet in April and Nov. Dates: TBD
Congratulations to Coach Lindsay on the birth of her daughter, Shelby Lynn!
Mid-Cities Arlington Swimming
Email: officemanager@marswim.org
Website: marswim.org
Phone: 817-271-1537
Facebook: facebook.com/Mid-CitiesArlingtonSwimming
Coaches Corner:
Tis' the Season....that's what they say, right. That saying just couldn't be more accurate for us. The short course season is in full swing right now with a bevy of club meets, high school meets, and holiday activities. Our lives are pretty crazy right now.
It's times like these when we all need to remain focused on the tasks at hand, and cognizant of the important thing in our lives. Our swimmers need to focus on their school work and with listening to their coaches, as training begins to come to a crescendo over the next several weeks. Life gets pretty tough right now for many swimmers, but if they listen to their "inner-swimmer" - you know, the person inside each of them that gives them the discipline and courage to persevere through the difficulties and challenges in swimming, they will make it though those next several weeks.
Also, take a breath and make the time to spend with family and friends, letting them know how important they are in your lives. The holidays are a great time to reflect on the really important things.
From all of the MARS staff and my family, I wish you and your family and very happy holiday!
Coach Brian
Ask MARSian Parent
Q: How many service hours will we need for 2017?
A: We will each need 18 service hours for families in Bronze and above for 2017. Please keep in mind this is per calendar year.
Q: How many board games equal 1 service hour?
A: Every 2 board games you bring between Nov 28, 2016 - Dec 9, 2016 you will receive 1 service hour.
Q: How much and what type of foods do I purchase and make for my swimmer?
A: USA Swimming has a Super Tracker that you can use to ensure your swimmer is getting the right foods. Click on the following link.
Q: I learned from last months Q&A about breakfast foods. However, I need help with meals and how much is enough per meal...
A: An article from USA Swimming -
When a Meal is a Meal
By Jill Castle, MS, RDN
When I wrote Growing Swimmers May Need a 4th Meal, I noticed a lot of comments on USA Swimming’s Facebook page indicating that 4 meals wasn’t nearly enough food for a swimmer.
Take a peek at some of the comments:
More like six meals... I used to get out of morning practice and eat a whole Costco box of Honey Nut Cheerios. Then had to stop doing that and ate three eggs and toast before school.
4th meal before noon ;-)
5, 6 or 7 meals depending on the day!
A FOURTH?! Try fifth, sixth... in fact, my swimmer eats all day long.
4 meals? That's a joke, right?
The comments spurred this article, something I hope clarifies what defines a meal, and how to go about planning ones that satisfy the young swimmer’s appetite and the associated nutrient needs for growth and sport.
Let’s define a meal
Young athletes should strive to eat a meal that contains at least 4 food groups. This ensures a wide variety of nutrients are provided, particularly protein and carbs, which helps keep the young athlete fueled for exercise and recovery, while covering his growth needs.
The food groups are as follows:
Lean protein: beef, chicken or other poultry, pork, eggs, beans, fish, tofu, nuts and nut butters
Dairy or non-dairy substitute: milk, yogurt, cheese, cottage cheese, or soymilk, for instance
Vegetable: starchy (potato, corn, peas) or non-starchy (broccoli, green beans, lettuce); these can be in the form of fresh, frozen, canned, or juice
Fruit: any type; fresh, frozen, canned, or 100% juice
Grains: pasta, rice, quinoa, bread, muffins, bagels, crackers, pretzels, popcorn
Healthy Fats: olive oil, vegetable-based oils, avocado; nuts, seeds, and nut butters (these are also considered a source of protein)
Examples of a meal:
- Chicken breast, baked potato with butter, broccoli, strawberries, glass of milk
- Spaghetti, meatballs and sauce, tossed salad, peaches, and milk
- Black beans, rice, lettuce, tomatoes, shredded cheese, and avocado
Ideally, meals are anchored by a source of protein (lean meat, dairy/non-dairy substitute, or high protein grains), with complex carbohydrates (grains, fruit, vegetable, dairy) served alongside.
Reality check
Young swimmers have considerable energy needs—they are exercising and growing, after all. But it’s often the type or combinations of foods a young swimmer eats that stands in the way of being satisfied and energized. Hence, frequent eating may occur.
Thing about this: If a swimmer starts the day with a donut, when does he get hungry again? Does that donut keep him hunger-free until lunch?
Or, if the young swimmer has a healthy salad at lunch, will she feel energized throughout practice?
Unfortunately, meals like toast for breakfast, salad for lunch, or plain pasta for dinner, usually don’t offer lasting fuel for the swimmer, nor do they cover hunger.
And, if a meal is sub-par, then hunger may set in earlier than usual, requiring more eating to feel satisfied and energized.
Athletes can cover hunger and energy needs better by including most of the food groups at mealtime, making sure to include a good source of protein.
A bowl of pasta is not a meal
Many kids think a bowl of pasta is a meal, but it isn’t sufficient to cover hunger, or perhaps even energy and nutrient needs. Pasta is a grain (a carbohydrate), and can be utilized by the body quickly, especially if the athlete is exercising. Throw some tomato sauce, a chicken breast, a variety of veggies, or a few meatballs on top-- then pasta better delivers the nutrition an athlete needs.
Try an experiment
Every young athlete is different in his or her growth, swimming level, exercise demands, appetite, and more, and because of this, what satisfies one athlete’s appetite and nutritional needs may be different from the next athlete.
Try an appetite assessment: Start the day with a full breakfast, including 2 hard-boiled or scrambled eggs, toast, fruit, and milk. Take note of how long it takes to get hungry. Compare that breakfast to a day started with cereal and milk. How do these different breakfasts stack up against each other? How does a breakfast with protein and a variety of food groups compare to a granola bar or a bowl of cereal?
Swimmers can do the same experiment with lunch and dinner, and even snacks. The point is to figure out which meal combinations keep the swimmer’s appetite satisfied for the longest and energizes him for exercise.
What goes into meals can be the perfect antidote to constant eating, unrelenting hunger, and low energy in the pool.
Are your meals doing the job they should be doing—keeping your appetite satisfied for three to four hours, and covering the calories and nutrients the young swimmer needs to grow and perform?
Q: If I don't plan to swim with MARS in 2017 what should I do.
A: You should email Coach Lauren or Office Manager with your swimmers 30 day notice.
Q: How many service hours will we owe for 2016?
A: We will each owe 16 service hours for 2016 per family that have swimmers in Bronze and above groups.
Q: How can I see how many service hours I owe?
A: Login to the Mars Team Web Site.
Select My Account on the right.
Select $My Invoice/Payments.
Select the Service Hours tab.
If your number shows a positive value, then that is what you owe.
Do you have a question for the MARSian parent? Email at askmarsparent@gmail.com
Celebrating December Birthdays:
Lauren McCreary, Sophie White, Kaitlyn Friedman, Lillian Millner, Connor Davidson, Victoria Czapp, Lola Brittain, Dayne Yanai, Robert Emerson, Suzanne Dangelmaier, Claire Toomey, Rex Leyton, Charlie Bryant, Dylan Muniz, Madeline Swandt, Margaret Carey, Layla Petz, Tenley Heugatter, Marissa Martinez, Sarah Tu, Jackson Evans, Manasvi Kaila, Novah Nzeyimana, Emmalynn Dean, Abigail Carlson, Zora Lahlou, Teagan McKinney, Abraham Hsu Jr, Ruth Thode, Lara Fulgham, Jillian Davis, Loraine Jaetzold, Laura Roberts, Daniel Miller, Jordin Shi, Teah Silliman, Keona Keith, Trinidad Little, Andre Danieau, Lesley Pharis, Nelson Le, Daniel Orr, Abigail Schwartz, Niya Gonzalez, Nicolas Pennoyer, Troy Tran, Madeline Gifford