Top 10 Fitness Tips For Scuba Divers Infographic

Top 10 Fitness Tips For Scuba Divers Infographic
“Fit Divers are safer divers, tend to dive more often, and are more likely to advance dive training”. This has been a consistent message of Gretchen M. Ashton since she started ScubaFit® in 2006. “An infographic is fun way to remind divers of the importance of physical fitness for diving and help divers implement fitness into a diving lifestyle”, says Gretchen. Top 10 Fitness Tips for Scuba Diving has been a popular dive club presentation and the poster is a great way to help dive centers bring a positive fitness message to diving clients and staff.

“Over the past 10 years, we’ve worked to create awareness by writing more than 130 articles, stories and blogs in online and print diving publications; including our own FitDiver® Magazine. Our early research involved reporting on data demonstrating a health profile of the diving community and making recommendations for overall health and wellness. We then researched and created our performance-based programs. To educate divers and personalize fitness programs, we developed the ScubaFit® Diver Course which is approved by PADI® as a distinctive specialty, is independently available to all dive agencies, and is approved by International Sports Sciences Association for continuing education for personal trainers. We co-submitted the specialty as a fitness professional and diver, along with Stephen C. Mendel, multi-agency dive professional, to role model collaboration for the benefit of the diving industry and to improve the safety and longevity of all divers.

“We utilize a four phase FitDiver® program to help divers determine current fitness level and carefully advance workouts to match the type of diving performed. DiveFit® programs are customized for adaptive divers and divers recovering from an injury, illness or accident. Our SurfWalking™ exercise sessions are conducted on the beach in the surf or in a pool to condition divers and supplement aerobic and strength routines. Nutrition is always an important component of a balanced exercise program and is incorporated along with stretching and other modalities for improved flexibility.”

Nutrition for Scuba Divers: Healthy Holiday Cider

Healthy Holiday Cider

Served hot or cold this cider helps fend off winter illnesses. Gretchen M. Ashton, Photographer

A cold or the flu can prevent water sports enthusiasts from their favorite activities.

Scuba divers, surfers, snorkelers, stand up paddlers, kayakers, wind surfers, and swimmers are exposed to the elements year-round. This cider may be enjoyed chilled to cool off on a hot summer day or as a hot beverage to warm up and refuel during the winter months.

This healthy holiday cider helps boost the immune system and prevent other health maladies.

Healthy Holiday Cider is loaded with vitamins A, B1, B2, C and E. Along with the fruit juice, added coconut water contains important nutrients such as potassium, calcium, and sodium which help maintain and balance hydration. The natural sugars fructose and glucose help maintain energy, and the high fiber content helps keep digestive and elimination systems of the body functioning well. Combined anti-oxidant and anti-carcinogen properties of the pear, kiwi and watermelon help to prevent and lower high blood pressure, reduce the risk of stroke and protect cells from the damage of free radicals which can be produced during physical activity. Pear juice and cinnamon both help sooth a sore throat, a kiwi contains more vitamin C than an orange, and the lycopene in watermelon helps reduce respiratory inflammation. Cinnamon helps lower blood sugar and sooth muscle spasms among other healthful properties.

Healthy Holiday Cider

Using a juicer, wash and prepare the following:
1 Whole Pear (small to medium)
1 Whole Kiwi (rub the skin gently underwater but keep the peel)
1 Cup Watermelon (remove the rind)

Add:
1/2 Cup Coconut Water
1/2 Teaspoon Cinnamon

For more information about fitness and nutrition for diving:
Contact gretchen@scubafit.com

Sweet Potato Stuffed Portobello Mushrooms

Sweet Potato stuffed Portobello MushroomsSweet Potato stuffed Portobello Mushrooms are a delicious meal for scuba divers focused on eating healthy this holiday season. As the main course or a side dish all divers will enjoy the earthy fall flavors and aromas. Vegetarian divers rely on the portobello mushroom as a meat substitute. The mushroom has small amounts of macronutrients; is naturally low in calories, fat, and sugar, with nearly equal amounts of protein and carbohydrates, and a good amount of potassium. The portobello mushroom has a neutral mild flavor that is a blank canvas for seasonings that satisfy a wide range of taste preferences. This version of stuffed portobello mushrooms is prepared on a cedar plank to add smokiness.

Sweet potatoes have less calories than yams and are a good source of potassium and vitamin A. One cup is about 120 calories, with zero fat, six grams of sugar, 27 carbohydrates, four grams of fiber, and more than two grams of protein. The serving portion of sweet potato in this recipe in a large portobello mushroom cap is about one-half cup.

Sweet potato stuffed portobello mushrooms make a great warm and hearty meal before or after scuba diving.

Ingredients:

3 large portobello mushrooms for main course or six medium for side dish.
2 medium to large sweet potatoes.
1 medium Italian squash.
1 onion – optional.
3 Medjool dates.
1/2 cup of roasted and salted Pepitas.
1 teaspoon of each: Garlic (fresh, powder or juice), sage, cinnamon, salt and pepper
1/2 cup olive oil.

Preparations:

Preheat the grill or oven to 375 degrees. The oven may already be hot from baking the sweet potatoes. (see below). If using a plank, soak in water for 20 to 60 minutes. Bake the sweet potatoes in the oven at 400 degrees for 45 minutes then peel and mash ahead of time. This is also great way to use up left overs. To keep calories, sugar and fat low, butter and brown sugar are not added to the sweet potatoes for this recipe. Grate the uncooked Italian squash into thin strips. If adding the optional onion, grate it into thin strips and mix with squash. Wash and remove the stem from the mushrooms then gently pat dry. Mix olive oil, 1/2 teaspoon of cinnamon, and all of the salt, pepper, sage and garlic for basting the mushroom. Remove the pits from the dates and dice into small pieces.

Stuff the Mushroom:

Place the mushroom caps on a cedar plank or nonstick tray. Brush them with the seasoned olive oil. Place a layer of grated Italian squash (and optional onion) in the mushroom cap. Add several tablespoons of mashed sweet potatoes forming a mound rising from the mushroom cap. Sprinkle the stuffed mushroom and filling with dry cinnamon and chopped dates.

Grill or Bake:

Grill or bake large mushroom caps at 375 degrees for 20 to 30 minutes. Smaller caps will take less time. Baste the mushroom cap with the seasoned olive oil about half way through the grilling or baking time. When juice begins to run from the bottom of the mushrooms cooking is usually complete. Removing the mushrooms now keeps them from getting soggy or soft. If you wish, the broiler may be used for a couple minutes to brown the tops. The dates are delicious when a bit crispy.

Serve:

Place the cooked sweet potato stuffed portobello mushrooms on a serving tray and sprinkle the tops with the roasted and salted Pepitas.

Enjoy!

For more fitness for diving information and healthy eating recipes for scuba divers visit ScubaFit.
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