The Benefits of Caffeine

by Candace Chemtob Ninety percent of us are habitual coffee drinkers and can’t imagine starting the day without our morning cup. This love affair with coffee, and other caffeinated beverages, is deeply rooted and is traces back more than a millennia when a goat herder noticed his herd became energized after eating red berries (later […]

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Understanding Carbs: Maximizing Performance

by Candace H. Chemtob, MS, RD, LD, CSSD As discussed in last month’s article, carbohydrates are the preferred fuel of high intensity sports. Popular fad diets, such as Paleo, Grain Brain, or gluten free diets, promote low carbohydrate diets. When dietary carbohydrates are limited, athletic performance is compromised. Winning eating strategies strive to increase “carbohydrate […]


Understanding Carbs: Beware Diet Crazes

By Candace H. Chemtob, MS, RD, LD, CSSD Carbohydrates are often misunderstood. Conflicting information regarding carbohydrates (carbs) is abundant and this doesn’t help. The latest diet craze, the Paleo diet, has only added to the confusion. The Paleo diet promotes a high protein, high fat, low carb diet based on the dubious premise that it […]

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An Athlete’s Guide to Dining Out

By Candace H. Chemtob, MS, RD, LD, CSSD Americans love dining out. It has become part of our lifestyle. One quarter of meals are now eaten outside the home (National Restaurant Association, 2014). And this year, for the first time Americans spent more money eating out than on groceries. But unfortunately, most restaurants focus on the taste […]


Avoiding Training Fatigue

By Candance H. Chemtob, MS, RD, LD, CSSD Fatigue is a natural response to rigorous training. Ignoring the signs of fatigue and overtraining can lead to disappointing athletic performance, a lack of enthusiasm, and increase the risk of injury. While training and conditioning improve speed, agility, and technique, recovery is also essential to maintaining or improving […]

While following a good nutritional plan will not necessarily improve your game, it is critical in helping you to maintain your quality of play during competition and practice. Burning nearly 1,000 calories per hour, failing to eat properly in advance can easily result in exercise-induced fatigue because of glycogen (the storage form of carbohydrates) depletion. Proper hydration is also critical in part because of loss of body weight during play.

Sports Nutrition Strategies: Reduce Your Risk of Injury on the Court

By Candace H. Chemtob, MS, RD, LD, CSSD Squash injuries are more common than you might think. A study of 155 players in New York City found an injury rate of 44.5%. Of those injuries, almost half required two weeks recovery time (Am J Sports Med, 1981). The highest “risk” players are novices and players […]


Spice It Up!

By Candace Chemtob, MS, RD, LD, CSSD Salt (Sodium Chloride): While technically a mineral rather than a spice, salt is used liberally to enhance the flavor of foods. Salt is the primary source of sodium in the diet, though it is common knowledge that Americans consume too much sodium, which is taking a toll on […]

What was once considered a delicacy, sometimes costing more than gold, spices from around the world are within easy reach. Explore new flavors, not usually found in the American diet, like cardamom, cumin, fenugreek or sumac. Spices will not only increase the enjoyment of eating, but may also prove to have inherent benefits to your health.

Spice It Up!

By Candace H. Chemtob, MS, RD, LD, CSSD The right spices can make the difference between a bland dish and something sublime. In the culinary world, spices are the “tools of the trade” that can divide the average from the celebrity chef. While the demand for the perfect spice may seem relatively unimportant today, one […]

In addition to eating well for ideal match preparation, Team USA enjoyed the opportunity to talk with each other rather than pulling out their phones and focusing on their cyber connections at the British Junior Open. One distinct advantage of conversing during a meal is that it will slow you down as you eat which is part of the notion of "mindful eating."

Mindful Eating

By Candace H. Chemtob, MS, RD, LD, CSSD The path to a healthier diet, could be as simple as taking the time to savor and appreciate every meal and every bite. As life becomes more chaotic and harried, eating “on the run” has become the norm. Whether it’s “grabbing” fast food, passing through a drive-thru, […]