Did You Know?! We Do Many Things At SSSI

The Sanford Sports Science Institute offers many services besides just research and nutrition consults. We have state of the art facilities that allow us to work as a multi-disciplinary team to help athletes of all levels and ages as well as active individuals reach their goals. Whether its achieving a new PR or getting back to exercise post injury, we can assist.
Here are the services we provide, with a full description:

COMPREHENSIVE GAIT ANALYSIS

This is a comprehensive functional and biomechanical evaluation, as well as a rehabilitation and consultation service, for anyone who is looking to improve his/her running performance or with lower body musculoskeletal injuries. The analysis is performed on a Zebris® Force and Pressure Distribution platform that is integrated on a high-end h/p/cosmos® treadmill to analyze foot pressure, impact forces, roll-off and other gait parameters during walking and running. High-speed video cameras (100 fps) are used in conjunction with the Simi Aktisys automated motion-capture system to provide precise, quantitative biomechanical assessments for real-time biofeedback and off-line evaluation. Each athlete receives a personalized performance plan, including specific stretching and strengthening exercises, shoe/orthotic recommendations and corrective exercise techniques. Our expert professionals work one-on-one with the athlete to develop an individualized program to help achieve his/her specific performance goals.

CYCLING SPIN-SCAN ANALYSIS

Cyclists and triathletes can optimize their pedal stroke via a comprehensive computerized analysis on their bikes using the RacerMate® CompuTrainer™. The spin-scan evaluation calculates bi-lateral cycling efficiency of the leg musculature, as well as left vs. right power split and average torque angle. The individualized analysis also includes instantaneous, average and peak power output, revolutions per minute and speed.

SPORT NUTRITION ASSESSMENT AND CONSULT

Sport-specific nutrition interventions can help an athlete maximize power and endurance, as well as overall health and performance. The intervention begins with a 3-day dietary analysis, including an assessment of daily eating patterns, training dietary habits and nutrition tactics used during training and competition, including preparation and recovery. Through a one-on-one consultation with our sports dietitian, individualized strategies to maximize training and performance are developed. The dietitian also helps the athlete accommodate any specific allergies or chronic health conditions he/she may have. The goal is to help each athlete effectively fuel his/her body for optimal performance and health.

RESTING ENERGY EXPENDITURE (REE) AND BODY COMPOSITION EVALUATIONS

Determining an athlete’s REE, or roughly the minimum number of calories the body needs each day to function properly at rest, is extremely important when trying to personalize one’s nutrition and fitness strategies. Body composition (relative percentage of body fat and lean body mass) and REE are closely linked to one another and provide a foundation for establishing an athlete’s nutrition and fitness goals. Body fat percentage is estimated from multiple skin fold measurements and REE is determined from measuring oxygen and carbon dioxide exchange while at rest.

SWEAT FLUID AND ELECTROLYTE LOSSES AND PHYSIOLOGICAL STRAIN IN THE HEAT

This is an individual evaluation of an athlete in a specific environment using a temperature, humidity, and exercise intensity that elicited performance or health problems (for example, premature fatigue, heat exhaustion or muscle cramps) or to simulate upcoming training or competition conditions. Sweat fluid and electrolyte (sodium, potassium and chloride) losses are determined and cardiovascular and thermal strain (heart rate, core body temperature and physiological strain index) are evaluated. Individual-specific hydration and dietary strategies are provided, so that each athlete can more optimally prepare for, manage and recover from sweat fluid and electrolyte losses incurred during training or competition.

HEAT TOLERANCE TESTING
This is an evaluation of an athlete’s current tolerance to exercising in the heat. Athletes should consider having this test performed if he/she has had a heat-related illness, especially exertional heat stroke, or a long period of no exposure to the heat. This test can also be used to evaluate an athlete’s thermal and cardiovascular responses while wearing a particular clothing or uniform configuration during physical activity.

ATHLETE FIELD EVALUATIONS

One or more athletes are evaluated during training, practice or competition for hydration status (pre- and post-session), fluid intake and sweat fluid and electrolyte (sodium, potassium and chloride) losses.

Individual-specific hydration and dietary strategies are provided to help each athlete more optimally prepare for, manage and recover from fluid and electrolyte losses incurred during training and competition. Thermal strain (core body temperature, heart rate and physiological strain index) can be monitored in selected individuals.

FITNESS TESTING (VO₂MAX)

VO2max (maximal oxygen uptake) is the best measure of an athlete’s cardiorespiratory fitness. Also referred to as aerobic capacity, VO2max reflects the body’s ability to deliver and use oxygen to meet the energy demands of exercise. A high aerobic capacity is especially important in endurance-type activities (for example, distance running, cycling and swimming); however, it is also important to enhance recovery between brief intermittent bouts of high-intensity activity in other sports (such as soccer, tennis, basketball and football) during practice and competition. This is a progressive incremental exercise test using a treadmill or exercise bike, depending on the athlete’s primary sport or preference.

FITNESS TESTING (LACTATE THRESHOLD)

Lactate threshold (LT) reflects the exercise intensity at which the concentration of lactate in the blood increases sharply. LT is a very good predictor of sustained endurance capacity and performance and is also helpful in determining an athlete’s appropriate training intensity zones. A high LT is especially important in endurance-type activities (e.g. distance running, cycling and swimming). Tracking changes in LT can assist an athlete in assessing the effectiveness of his/her training over several months. This is a progressive, incremental workload exercise test using a treadmill or exercise bike, depending on the athlete’s primary sport or preference.

PRESENTATIONS AND WORKSHOPS

The Sanford Sports Science Institute can meet with coaches, support staff (e.g., athletic trainers and administrators) and teams to discuss sport-specific training and competition challenges and nutrition/hydration needs that can help athletes optimize training, performance and recovery. A particular emphasis is placed on the challenges and solutions to training and competing optimally in the heat, while reducing the risk for heat- and fluid/electrolyte-related problems (e.g., muscle cramps, pre-mature fatigue, exhaustion and hyponatremia).

On our website you can find all this information as well as videos explaining some of the tests more thoroughly. Moreover, we have great education materials you are welcome to print and/or share with your coaches, teams, children and friends. For more information and/or to book our services, feel free to call us at (605)-328-4750. 

HOUSES

You can review about HOUSES , learn new vocabulary, sing a song, read stories and learn about Houses in England .

VOCABULARY

Easy vocabulary:

Watch the video and learn the rooms in a house

-Rooms inside the house 

-Outside the house 

-My bedroom 

-Living room 

-Bathroom  

-Click and listen (choose a room, click in a thing and listen the name and a sentence about it)

GAMES

                                                   -Decorate the living room

- Bedroom (first review the vocabulary and then play the game)

-Listen and match 

-Match the rooms to the pictures

-Drag the words :kitchen 

-Drag the words:living room 

 

 -Drag the words:bathroom

 

   -Look at the pictures and match the words (surprise)

-Choose true or false (surprise)  

Go to UNIT 6 to practice activities about  houses
 

 

Go to UNIT 4

-Hangman
-Several games (educamadrid)
-Find out games(unit 6)

SONGS AND CHANTS

-The house chant (surprise) 

-There's is a scary ghost (surprise)
 

 -Where is Baby Monkey? 

-Gonna build a house? 

STORIES

 -The hounted house (surprise) 

-In my house 

-Norton is here 

-In her house
-Houses of the world
-Don't wake up the baby
-My new house

REAL ENGLAND

-Houses in England
-Inside the typical house

The Leek

The leek is a vegetable that is a part of the onion and garlic family. In fact, it's one of the more subtle tasting versions of the onion. It looks like a wide light green stem which is actually a cylinder shaped bundle of leaf sheaths. It can be steamed, sauteed and even eaten fresh. However, its most commonly used to make broth. The season is between October and May

from galleryhip.com             

Nutritionally, leeks are low in calories and rich with polyphenols which are potent anti-oxidants that help protect against oxidative damage. Leeks are an excellent source of vitamin K (the vitamin that is involved with blood clotting) and a very good source of folate, B6, copper, manganese and iron. Moreover, leeks are a good source of vitamin C, vitamin A, vitamin E, magnesium and calcium. All these micronutrients help keep a healthy immune system as well as help with multiple metabolic processes that relate also to physical performance. Since leeks taste sweeter than onions, many people once they try it, prefer leeks over onions. Leeks are typically cut into rounds (see picture above). White areas and light green areas are the ones that are typically eaten, however, you can eat the dark green areas as well. The dark green areas are just thicker and might require slightly more cooking.

Here are some ideas of what to do with leeks:

• Leek and potato soup
  Ingredients:
  1 Tbsp butter or olive oil
  3 leeks sliced into rings
  5 medium sized red potatoes peeled and diced
  5-6 cups of chicken or vegetable broth
  1 tsp thyme (or 0.5 tsp dried)
  1 tsp marjoram (or 0.5 tsp dried)
  Salt and pepper per taste
  1-2 bay leafs
  
  Instruction:
  1. In pot put oil or butter and melt on low heat. Add leeks and stir for about 8-10 minutes or until soft
  2. Add diced potatoes and all seasonings and continue to stir for about 10 minutes
  3. Add broth and bring to a boil. Cover partially and let cook on low heat for about 30 minutes
  4. You can serve as is or puree in a food processor/blender
  5. Feel free to garnish with creme fresh, heavy cream, basil, dill or scallions
• Sauteed leek and green beans
  Ingredients:
  1 Tbsp olive oil
  2 leeks sliced into rings
  1 tsp of minced garlic
  3 cups of fresh or frozen green beans
  Salt and pepper to your liking
  1 tsp of dried Italian seasoning
  
  Instructions:
  1. In a deep pan heat oil on medium heat and add leeks. Stir for 5-10 minutes or until leeks are soft and almost translucent
  2. Add garlic and stir for 3-4 minutes
  3. Add green beans and seasonings. Saute until green beans are soft and ready to eat
  4. Serve warm
• Here are some interesting recipes that are not just leek soup
• You can add leeks to your omelette, grits or hash browns in the morning 
• Leeks can also be put on pizza and in a quiche. Here is a simple & healthy quiche recipe

Hope this gives you great ideas to just pick up a leek from the grocery store. Its fairly cheap and located next to the refrigerated root vegetables and herbs. Happy cooking and let me know below how it goes.

Pic from www.health.com

                   

Good Websites or Blogs to Get Recipes

Many people go on to college with no skills in the kitchen, or limited skills such as making a sandwich and scrambled eggs. Even in college, we may have a food plan so we go eat at the dinning halls 2-3 times a day or/and have random microwave meals, eat out or bake hot pockets/pizza. As athletes, we need to take care of our bodies to help heal and recover from our activities with food and/or drinks, which at times can be missed due to the lack of ability or willingness to cook. Some think it is really hard to cook or that it's too time consuming. However, I believe that if you can read, you can cook and it can be easy and simple. To help out, here is a list of websites and blogs that have easy, healthy and simple recipes:

• I am a big fan of the Nutrition Blog Network - they have a list of many different blogs written by registered dietitians. Every blog concentrates on something else such as sports nutrition. Moreover, the majority of them have great and easy recipes to follow. Find one you like and follow. Here is just one example: I.Run.On.Nutrition - She has many recipes you can try. 
• Minimalist Baker - Is a new find for me and I love it. This couple basically created a website with many recipes that are easy and very simple to make with most of them taking less than 30 minutes. They also have a section of recipes with 7 ingredients or less. I actually bought the recipe book which is great.
• NR website - has really great simple recipes with minimum amounts of ingredients with stunning visuals to show you how each step is made. Most of the recipes are also quite low budget. Note; the website has a lot more to offer but I can not attest to the quality of the other areas in this website as I have not examined it yet.
• Cooking Light - This is also one of my favorites, mainly because you just need to decide what ingredients you have and tada, you get multiple ideas of what to do with those ingredients.
  
  The issue is that sometimes a recipe can be complicated and contain multiple ingredients that you can't even pronounce. Here is an actual article on healthy budget recipes. 
• Interestingly enough the United States Department if Agriculture (USDA) has a cool "Whats Cooking?" website with MANY recipes and you can choose based on what you need to get more of (e.g. more vegetables....), the course, type of cuisine, type of equipment and even if you need low budget (SNAP program). The recipes are very simple and easy to make. Some of these recipes were even created by children.
• My Sports Nutrition - A great resource to get sports nutrition information in general that also has a collection of cheap recipe eBooks (as cheap as $9.99) that you can choose
  
  based on the meal you desire (breakfast, lunch or dinner) as well as a full shake recipe book. All books and My Sports Nutrition are written and run by fellow registered dietitians that specialize in sports. 
• Poor Girl Eats Well - Is a blog written by a young woman that has medical issues that require her to eat healthy but is on a very tight budget and yet finds a way to eat and cook healthy. She shares her $25 week grocery cart as well as multiple easy recipes. She also puts a price tag on each one of the recipes, which is quite helpful if you are on a tight budget. 

These are just a few that you can use but i'm sure there are many more. Remember, all you have to do is just buy the ingredients and follow the recipe. Once you figure out some basic dishes you like, you can start playing with the ingredients and experimenting. Don't fear the kitchen! it's actually quite pleasant once you get the hang of it. Whats cool is you will benefit from it the most, not only in your wallet but also with your health and energy levels.