Rhythmic Gymnastic and Nutrition
Welcome to Rhythmic Gymnastics - a unique sport and a way of life.
It is a sport which develops every capacity of human motion to the highest extremes possible.
Beside the training, nutrition is the key to a healthy gymnast.
The healthy eating habits will not only dramatically improve the performance of the gymnast, but will cut
of the risk of diabetes, heart disease and high blood pressure.
To stay healthy and maintain a high strength-to weight ratio necessary in this sport,
gymnasts should eat a wide variety of foods that provide a balance of nutrients, limiting high fat foods.
The best choice for the gymnast is the meal that includes plenty of grains,
starchy vegetables, fruits and low-fat dairy products.
Nutritionists advise gymnasts to :
eat about six small,
frequent meals and snacks spaced roughly three hours apart;
eat good nutritious breakfast that will help to keep away from unnecessary extra snacks;
avoid eating heavy foods in the evening;
have last meal no later than 2 hours before bed.
Some suggestions for healthy snacks include:
pieces of fruit
veggies
crackers
protein or granola bars
nuts
Some of the favorite recipes of our multinational team.
Trail Mix (simple and healthy snack)
Take some healthy cereal, like "cheerios", and mix it with dried fruit like raisins, and dried cranberries.
Also mix in blueberries, apple pieces and/or other berries and fruits.
Tolma
Ingredients:
Around 6 cabbage leaves
Ground chicken
1/2 a diced pepper
1/2 a small diced onion
1 cup of cooked rice
a pinch of salt
butter (to grease the pan)
You need:
mixing bowl
pot
pan
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Directions:
With your hands mix together the pepper, meat, onion, salt and rice.
Keep mixing untill it is all "blended together" and there aren't chunks of a product clumped toghether.
Take slightly less than a handfull of the mixture and wrap them in a cabbage leaf.
Then, with your butter grease the pan and turn your stove on to medium heat.
Fry your cabbage leaves untill each side is golden brown.
Then, fill your pot with water, put the tolme into the pot.
Turn the stove on to medium heat. Leave it there for 30-40 minutes.
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"Oriental Slaw"
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Ingredients:
2 pkgs. shredded cabbage (1 lb. each)
5 green onions (scallions)
2 pkgs. Ramen noodles (do not use seasoning packets)
1 T. Sesame Seeds
10-12 oz. Slivered almonds
1/2 c. butter or margarine
Dressing:
3/4 c vegetable oil
3/4 c sugar
2 T. soy sauce
1/2 c white vinegar
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Directions:
Break up noodles in small pieces and brown with almonds, sesame seeds,
and butter. Drain on paper towel. Allow to cool then mix with cabbage
and onions.
To serve, mix slaw and dressing and allow to stand 20 minutes
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