ACADEMY NEWSLETTER | DECEMBER 2019 SCHOOL ANNOUNCEMENTS

December Schedule

12.2 – Normal schedule

12.3 – 12.8 – Winter Cup

12.9 – 12.12 – Mandatory School (9am – 2pm) for students who are behind (no soccer)

12.13 – 1.5 – All Off for Winter Break

*Note – Student-athletes who are on track in school begin their Academy Winter Break on 12.9*

Mandatory School for Students Behind 12.9 – 12.12

Students who are behind in school must report to school from 9am – 2pm. The Education Staff will be on-site to

provide individualized instruction to help students get on track before the Winter Break.

Connections Academy – Winter Break

Connections Academy’s Winter Break will run from Monday, December 23 – Friday, January 3. Lessons will not be

added during this time, creating an opportunity for students who are behind in their courses to get caught up. Please

note that teachers/staff will not be reachable during the break.

Holiday Party

The student-athletes will celebrate the holidays in the Academy classroom before departing for break on Thursday,

December 12 from 12pm-2pm. There will be food, board games, a FIFA tournament, ping pong, and more!

LA REGIONAL FOOD BANK

Createdby:NicoletteLeffler,MS,RDN

LAGALAXYACADEMYNUTRITIONFORIMPROVINGBODYCOMPOSITION

Bodycompositionisusedtodescribethepercentagesoffat,bone,waterandmuscleinthebody.Body

compositionisassociatedwithphysicalperformance.Forelitemaleathletesofyourage,theoptimalrangeofbodyfatis7-12%.Therefore,achievingandmaintainingabodyfatwithinthisrangewillhelpyouachieveoptimalperformance.

Belowarenutritionrecommendationsontheappropriatedietaryintaketoincrease,decreaseormaintainbodyfat,basedonyourbodycompositionresultsfromtheBodyMetrixultrasoundtest.Identifyyourgoal(s)andthendetermineareasofimprovementinyourdiet.Small,butimportant,changestoyoureatinghabitscanhelpimproveyourbodycomposition.Allnutritionrecommendationsaregivenwiththeaimofhelpingyouimproveyourbodycomposition,achievepeakperformance,recoverefficientlyfromtrainingsessionsandmatches,andexhibitresiliencetoillnessandinjury.

WHATISYOURGOAL?BodyFatLoss BodyFatMaintenance BodyFatGain

• Matchyourcaloriesandcarbohydratestoyouractivitylevel.

• Matchyourcarbintaketoyouractivitylevel:higherintensitytrainingrequiresmorecarbsforfuelandrecovery.

• Focusonportionsizesatmeals

andsnacks.Limitportionsizesondayswhenyouarenottrainingorplayinggames.Lessenergyrequired=lesscarbsrequired

• Focusonlowercalorie,high-

nutrientfoodslikefruits,vegetablesandleanproteins.

• Includeleanprotein(skinless

poultry,fish,leanmeat,low-fatdairyproducts,eggs,Greekyogurt,tofu)ateverymealandsnack.o Agoodspreadofproteinintake

overthedaywillhelppreservemusclemassaswellasmakemealsandsnacksmorefilling.

• Choosecarbohydratesources

suchaswhole-grains,fruitsandlow-fatdairyproducts.

• Makemealsandsnacksmore

“filling”byincludingplentyofvegetables,greens(salad)andhigh-fiberfoods.

• Matchyourcaloriesandcarbohydratestoyouractivitylevel.

• Matchyourcarbintaketoyour

activitylevel:higherintensitytrainingrequiresmorecarbsforfuelandrecovery.

• Focusonportionsizesatmeals

andsnacks.• Avoidhigh-calorieextras:salad

dressings,creamysauces,desserts.Chooseoil-baseddressingsovercreamy.

• Avoiddrinkingyourcalories!

Soda,juiceandenergydrinksandaddupquickly.

• Listentoyourbodyandstop

eatingwhenyouaresatisfiedratherthan“stuffed”.Eatslowlytogiveyourbodytimetorecognizethefeelingoffullness.

• Consistencyiskey.Aswith

training,practiceconsistencywiththesetipsMonday–Sunday.

• Eatoften.Haveamealorsnackevery2-3hourstoensureyou’regettingenoughcalories.

• Increasedailycalorieintakebyaddingin1-2snacksand/orincreasingportionsizesatmealtimes.Additionalcaloriesshouldcomefromallnutrients,notjustprotein.

• Addhealthyfats(nuts,nut

butters,avocado,oliveoil)toeasilyincreasecalories.o Addhealthyfatstoyourusualfoodsbuildsinmorecalories.Italsoeasesthepressureandrequirementtoeatmore,oreatinghugeportionsoffood.

o Examplesincludeavocado,peanutbutter,almondbutter,nutsandseeds.

• Useoliveoiloravocadooil

whenpreparingfoodsforextrahealthycalories.

• Includedrinkssuchaslow-fat

milk,100%juice,fruitsmoothies,liquidmealsupplements,shakesinmealsandsnacks.o Theseprovideasubstantial

sourceofenergyandnutrientsthatarequickandcompacttoconsume.

Createdby:NicoletteLeffler,MS,RDN

o High-fiberandcarbohydrate-richfoodsincludeoats,whole-grainbreads,beans,lentils,berries,apples,etc.Thesealsohelpwithsatiety(fullness).

• Avoidskippingmeals.Includesmallsnackstohelpwithrecoveryandtoavoidovereatingatmeals.

• Avoidhigh-calorieextras:salad

dressings,creamysauces,desserts.Chooseoil-baseddressingsovercreamy.

• Avoiddrinkingyourcalories!Soda,juiceandenergydrinksandaddupquickly.

• Listentoyourbodyandstop

eatingwhenyouaresatisfiedratherthan“stuffed”.Eatslowlytogiveyourbodytimetorecognizethefeelingoffullness.

• Focusonmealstoavoid

mindlesseatingandminimizedistractionslikeTV,cellphones,etc.

• Losing1-2poundsperweekisa

realisticgoaltoavoidlosingmuscle.

• Consistencyiskey.Aswith

training,practiceconsistencywiththesetipsMonday–Sunday.

• Eatabedtimesnack.Includeasourceofproteinand/orhealthyfat.o Cereal(low-sugar;likeCheerios)

+milko Fruitsmoothiewithmilk(dairy

orsoy)o Cheese+crackersorfruito Proteinshakewithbananaand

peanutbuttero PB&Jsandwich

• Planahead.Outlinemealsand

snacksfortheweek.Shopatleastonceperweektoensurethatyouhavefoodavailable.

• Packsnacksandmealsforwhen

you’reon-the-go.

• Choosequalitycaloriesintheformofwholegrains,fruit,low-fatdairy,veggies,leananimalprotein,oilyfish(salmon,tuna),andhealthyfats.o Thisbenefitsmusclegrowth,

sportsperformanceanddailyphysiologicalfunctioning.

• Consistencyiskey.Aswith

training,practiceconsistencywiththesetipsMonday–Sunday.

MuscleGain

• Aimtoeatatleast20gramsofproteinateverymealandsnack.• Includeleanproteinateverymealandsnack.

o Examplesincludechicken(breastmeat),turkey(whitemeat),eggs,fish,seafood,porktenderloin,leanbeef,beef/turkeyjerky,tofu,tempeh,Greekyogurt,cheese(hard,low-fat),milk(skim,1%orfat-free),andcottagecheese(low-fat).

o Spreadingproteinintakeoverthedayhelpspreservecurrentmuscleandbuildmore/strongermuscle.• RecoveryNutrition–Eatcarbs+proteinafterexercise

o Eat/Drinkcarbs+proteinwithin30minutesoftrainingandgames.o Carbohydratesarejustasimportantasproteininmusclebuilding!

§ Carbohydrates“openthedoors”toyourmusclessothattheproteincanenter.§ Yourbodyusescarbsforenergy.Withoutcarbs,yourbodywillusetheproteininyourdietforenergyinstead

ofmusclegrowth.Yourexistingmusclemayalsobebrokendowntofuelactivity.Byeatingcarbohydrates,youallowtheproteininyourdiettobeusedformusclestrengtheningandgrowth.

o Examplesincludeproteinshake(containingcarbohydrate&atleast20gprotein),chocolatemilk(lowfat),nonfatGreekyogurt+granolabar,grilledchickensandwich,handfulofwholegraincrackers+2stringcheese,orproteinbar(containingatleast20gprotein)+sportsdrink.

Createdby:NicoletteLeffler,MS,RDN

TIPSFOREVERYONE

• Focusoneatingwhole,realfoodsvsconveniencefoodslikehighlyprocessedbars,pre-packagedsnacks,chips,candy,etc.

• Eat/drink20-40gramsofprotein+carbsaftertrainingsessions.• Stayhydrated.Aimtodrinktheamountofwaterequaltohalfyourbodyweight(lbs)inouncesofwater.Monitorthecolorofyoururineasamarkerofgoodhydration.Lookforaclearchampagneorlightlemonadecolor.

• Properfluidandelectrolyteintakeareneededtomaintainhydration.

• Adequateproteinandantioxidant-richfoodsarenecessarytosustainhealth,bodycompositionandrecovery.• Eatbreakfast.Startyourdayoffrightwithamealrichinproteinandcomplexcarbohydrates.Addnutsorseedstoyourwholegraincerealoraneggtoaccompanyoatmealtoincreasenutrientdensityandkeepyouenergizedlonger.

• Foodsthatcanbenefitrecovery:darkgreenvegetables,berries,beets,tartcherryjuice.

• Supplementsmaybenefityourperformanceandbodycompositiongoals.Ifusingsupplements,makesuretheyareNSFCertifiedforSport.

• Makerestapriority.Sleepisanimportantpartofreachingyourbodycompositiongoals,anditensuresyouarerecoveringproperly.

• Enjoytheholidays,butdon’tsacrificeyourgoalsoverafewmeals.Makeyourplatecolorfulwithvegetables;chooseleanproteinandveggiesifyouwantseconds;watchoutforextraslikegravy,butter,syrupandwhippedcream;chooseadessert—notaplateful.

BUILDINGYOURMEALS

ImportantComponentsofaPerformancePlate:

1. Wholegrains=energy-enhancingfoods• 100%whole-wheatbread,bagels,tortillas,pitabreadandcrackers;brownrice;whole-grainpasta;beans;

potatoes;oatmeal;whole-grainbreakfastcereals.2. Leanproteins=recovery/muscle-buildingfoods

• Grilled/baked/broiled/roastedchicken,fish,porkloin,turkey,sirloinandleangroundbeef;eggs;low-fatcheese;tofu;Greekyogurt.

3. Fruitsandvegetables=antioxidant-richfoods• Apples;oranges;bananas;blueberries;grapes;melon;strawberries;broccoli;greenbeans;spinach;romaine

lettuce;carrots;cauliflower;mushrooms;cucumbers;tomatoes.4. Healthyfats=immunity/flavor-boostingfoods

• Salmon;tuna;nuts;seeds;olives;oliveoil;canolaoil;avocado;nutbutters;oil-basedsaladdressings(vinaigrettes).

5. Fluids=hydration-promotingbeverages• Water;low-fatmilk(cow,almond,soy,etc.),herbalteas.

SENIOR SIGNING DAY

CONGRALUATIONS, SENIORS!

Aiden Hanes - San Diego State UniversityAndre Ochoa - San Diego State University

Andrea Hernandez - Cal State LAAshleigh Heely - North Dakota StateBriana Hernandez - Grambling State

Ella Nuttall-Smith - University of British Columbia Kayla Whelchel - Western Michigan

Luke Pruter - UC IrvineSami Cullum - South Dakota State

GSAC ANNOUNCEMENTS

No Meeting in December!

Next Meeting

Monday, January 13 4:30pm – 5:30pm | Read pages 28 – 82 in The Essential Wooden

2019-20 GSAC Members

Alejandro Alvarado

Allison Marcure

Ally Reynolds

Anthony Ramos

Ashleigh Heely

Audrey Irvine

Cameron Dunbar

Carson Klein

Corinne De La

Mora

Diego Ochoa

Greta Irvine

Jacqueline Hoover

Josue Varela

Kainani Kiaaina

Katie Sasselli

Kevin Torres

Kylie Perez

Luke Pruter

Morgan Irvine

Miguel Hernandez

Olivia Mack

Owen Zarnick

Ramses Martinez

Rylan Firouznam

Sebastian Nava

Talia Blair

COLLEGE APPLICATION INFORMATION

Common Application – Early Action Deadline: Nov 1, 2019 | Regular Deadline: January 1, 2020

The Common App enables students to apply to nearly 900 colleges and universities from one

place. Click here for an application guide. Click here to create an account and apply.

Private Schools & Out of State Schools

Check the websites of private schools and out of state schools for specific deadlines and

application requirements.

Community Colleges

Many community colleges are starting to open up their Fall 2020 registration. Look at your

school’s website for more details.

COLLEGE SCHOLARSHIPS & FINANCIAL AID

FAFSA

Use the Free Application for Federal Student Aid (FAFSA) form to apply for financial aid (grants,

scholarships, work study, and loans) to pay for college. FAFSA should be filled out with the student

and parent at the same time. It is available now, and the CA priority deadline to complete the

FAFSA is March 2, 2020.

Types of Aid

• Grants: Free money provided by various institutions. You are not required to pay back a grant.

• Scholarships: Aid that is not required to be repaid. Scholarships are usually awarded by private

and educational institutions. Many scholarships have pre-qualifications, and students compete

with one another for scholarship awards. See the list of open scholarships below

• Loans: This is aid that requires repayment. Loans can be offered through a private

bank/institution or through the federal government. Usually a separate application is required

for loans, and specific repayment terms are set by the lender

• Work Study: You can earn money for college by working on campus, or at other approved

federally funded locations. Example work study jobs on campus are working at the student

centers, athletic centers, residence halls, school library, or career centers.

Scholarship Search Sites

College Board – Big Future

Scholar Snapp

Unigo

College Week Live

Scholarship.com

Fast Web

NCAA

• National College Athletic Association

• Non-profit organization that is member driven and houses 3 major college athletic divisions

• Division 1, Division 2, and Division 3 – student-athletes must meet eligibility required by the

division that houses their potential college

NCAA Eligibility Center

Student-athletes need to be certified by the NCAA Eligibility Center to compete at

an NCAA Division I or II school. Accounts should be created in 10th grade. Student-athletes need

an account in order to make official visits to Divisions I and II schools or to sign a National Letter of

Intent.

Division 1

1. Complete 16 core

courses

2. 10/16 core courses must

be completed BEFORE

the 7th semester of HS

3. Earn a core course GPA

of 2.3 or higher

4. Earn SAT/ACT score

matching your core

course GPA on the D1

sliding scale

5. Graduate HS

Division 2

1. Complete 16 core

courses

2. Earn a core course GPA

of 2.2 or higher

3. Earn SAT/ACT score

matching your core

course GPA on the D2

sliding scale

4. Graduate HS

Division 3

1. Does not offer athletic

scholarships

2. Students do not need to

register with NCAA

Eligibility Center

3. Graduate HS

MENTAL HEALTH

CA Peer-Run Warm Line

Offers non-emergency emotional support and referrals to anyone in the state needing mental

health help. You can use it via telephone or text messaging.

The line is toll-free: 1-855-845-7415

Mondays – Fridays: 7am – 11pm

Saturdays: 7am – 3pm

Sundays: 7am – 9pm

Live Mentally Healthy Resources