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The 2021 Athletes of the Year
By Dawn Weatherwax, RD, CSSD, LD, ATC, CSCS
Bone broth is a home remedy worth adding whether you live in a cold or warm climate.
Bone broth has been around for thousands of years! It is known to be used when feeling under the weather, but definitely can be integrated daily.
WHAT IS BONE BROTH?
Bone broths are easy to digest, nutrient-dense, rich in flavor and boost healing. They are made from beef, chicken, fish, lamb and more. The simmering effect of the parts release healing compounds and minerals (see box at right) that have been found to help with poor gut health, joint well-being, strengthening the immune system, detoxifier, and positively impacts muscle tissue, bone, circulation, metabolism and wound healing.
Be aware of imposters. Stocks, meat flavors and bouillon cubes are not the same. Ideally, you want to make this recipe from scratch. For beef broth, use grass-fed or organic bones, and for chicken, simply use the carcass and bones.
HEALING COMPOUNDS AND MINERALS
• Amino Acids
• Arginine
• Calcium
• Chondroitin Sulfate
• Collagen
• Gelatin
• Glycine
• Glucosamine
• Glutamine
• Glutathione
• Magnesium
• Phosphorus
• Potassium
• Proline
• Silicon
• Sulphur
• And others v
HOW TO MAKE IT
For the classic bone broth recipe, the essentials are bones, fat, meat, vegetables and water. Here’s how to roast the bones to make your own bone broth, using either chicken or beef broth based on your preference. The recipe directions are by Dr. Axe (DrAxe.com):
1. Place bones into a large stockpot or slow cooker, and cover with water.
2. Add two tablespoons apple cider vinegar to water prior to cooking. This helps pull out important nutrients from the bones.
3. Fill stockpot or slow cooker with filtered water. Leave plenty of room for water to boil.
4. Heat slowly. Bring to a boil, and then reduce heat to simmer for at least six hours. Remove scum as it arises.
5. Cook slow and at low heat. Chicken bones can cook for 24 hours. Beef bones can cook for 48 hours. A low and slow cook time is necessary in order to fully extract the nutrients in and around the bone.
6. You can also add in vegetables, such as onions, garlic, carrots and celery, for added nutrient value.
After cooking in the slow cooker, the broth will cool and a layer of fat will harden on top. This layer protects the broth beneath. Discard this layer only when you are about to eat the broth.
Of course, if you just don’t have time, you can buy bone broth protein powders or capsules. Dr. Axe/Ancient Nutrition Bone Broth Protein is a good brand.
To continue reading more about the benefits of bone broth as well delicious recipes including it,
Click here to download the full January issue of Swimming World Magazine, available now!
[Photo Courtesy: Robert Hanashiro / USA Today Sports]
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FEATURES
012 THE TOP 5 STORIES OF 2021
by David Rieder
While the pandemic and its massive effects on the sport were the lone top story of 2020, the action in the pool returned to center-stage in 2021. Unsurprisingly, the focus of the year’s top stories centers on Tokyo, where the Olympics produced some amazing performances and historic results.
016 2021 ATHLETES OF THE YEAR
by Dan D’Addona and Matthew De George
- Diving: Shi Tingmao, China & Xie Siyi, China
- Artistic Swimming: Svetlana Kolesnichenko & Svetlana Romashina, Russia
- Water Polo: Maddie Musselman, USA & Filip Filipovic, Serbia
- Paralympic: Jessica Long, USA & Maksym Krypac, Serbia
018 THE GREATEST WORLD RECORDS IN HISTORY
by John Lohn
As the 2022 campaign gets underway, Swimming World decided to look at the greatest world records in history. No, this is not a perfect science, but the eight records featured are—plain and simple—spectacular in nature and deserve all-time recognition.
020 ISHOF FEATURE: REMEMBERING SAN FRANCISCO’S SUTRO BATHS
by Bruce Wigo
Located on the ocean side of the southerly entrance to San Francisco Bay’s Golden Gate, the Sutro Baths—built in the 1890s by Adolph Sutro and eventually destroyed in the 1960s—was the world’s largest indoor swimming facility and one of the most amazing recreational and entertainment complexes ever built.
024 2021 WORLD & AMERICAN RECORD PROGRESSION
by David Rieder
026 SWIMMING TOWARD GREATNESS
by David Rieder
Australia’s Ariarne Titmus first beat Katie Ledecky, history’s greatest female distance swimmer, at the 2019 World Championships. She repeated the feat this past summer at the Tokyo Olympics, and now has her sights set on achieving even more challenging goals.
029 NUTRITION: CHILLED TO THE BONE
by Dawn Weatherwax
Bone broth is a home remedy worth adding whether you live in a cold or warm climate.
034 MENTAL PREP: BEFORE THE BEEP WITH MAX McHUGH
by Shoshanna Rutemiller
COACHING
032 SWIMMING TECHNIQUE CONCEPTS: MAXIMIZING SWIMMING VELOCITY (Part 7)—OPTIMAL STROKE CYCLE FOR BUTTERFLY AND FREESTYLE
by Rod Havriluk
A swimmer who takes full advantage of the propulsive phase and eliminates the wasted time on the non-propulsive phase can optimize stroke cycle time. This article presents optimal times for both the propulsive and non-propulsive phases of butterfly and freestyle with corresponding predicted performance improvements.
036 COLLEGE SWIMMING POST-COVID
by Michael J. Stott
College swim coaches from around the country offer their thoughts on how COVID has affected their sport.
042 SPECIAL SETS: LETITIA SIM—DYNAMITE TALENT FROM TNT SWIMMING
by Michael J. Stott
Coach Jan Mittemeyer shares some sets he has given to Letitia Sim and her fellow senior swimmers at TNT Swimming in Daphne, Ala. Now swimming for Michigan, Sim was 2021’s No. 1-ranked recruit from Alabama and 15th nationally.
043 Q&A WITH COACH BRENT ARCKEY, SARASOTA SHARKS (Fla.)
by Michael J. Stott
044 HOW THEY TRAIN OLYMPIC SILVER MEDALIST EMMA WEYANT
by Michael J. Stott
TRAINING
031 DRYSIDE TRAINING: READY, SET, GO!
by J.R. Rosania
With the new year, it’s time to think about what lies ahead and how to begin preparation for winter and early spring racing. This month’s dryland article focuses on exercises for each stroke and some explosive and core training exercises.
JUNIOR SWIMMER
039 GOLDMINDS: THE ART OF SWIMMING
by Wayne Goldsmith
The key to fast swimming is to follow the coach’s leadership and guidance, but it’s also important to choose and make the workout special and unique just for you.
047 UP & COMERS: MAXIMUS WILLIAMSON
by Shoshanna Rutemiller
COLUMNS
008 A VOICE FOR THE SPORT
009 DID YOU KNOW: ABOUT OSCAR NORIN, CHAMPION HIGH DIVER OF THE WORLD?
041 THE OFFICIAL WORD
046 MOMS AT MEETS: BETH CURTISS
048 GUTTERTALK
049 PARTING SHOT
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