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THE HUNGRY SWIMMER: WHAT I EAT IN A DAY AS A ‘SWAMMER’

If you’re still lost on what to eat as a former swimmer, check out some meal ideas below as I walk you through what I eat in a typical day as a swammer! Current photo via Zoe Gregorace

The Hungry Swimmer: What I Eat in a Day as a ‘Swammer’
Source: Swim Swam
Shidonna Raven Garden and Cook

TW: disordered eating  

Swimmers are notorious for being big-time eaters. I mean, grueling practices and dry-land workouts definitely work up a massive appetite! And of course, as a high performance athlete, it’s imperative to give your body the fuel it needs to complete all that yardage. But, what happens after you hang up the goggles?…

Throughout my 16 year career as a competitive swimmer, my relationship with food was complicated. Food was constantly on my mind and my thoughts revolved around what and how much I would eat before practice, after practice, before the meet warm-up, in between prelims and finals, etc. It is also worth noting that as an athlete, my relationship with food not only evolved but was shaped by a variety of factors. From middle school to high school and well into college, this relationship looked completely different. The accumulative pressure of societal expectations, peer comparison and anxieties associated with growing up took a major toll, impacting the quantity and quality of food I consumed and affecting my performance as an athlete.

After I hung up the goggles in 2018, I was confronted with the single most dreaded thought of (most likely) every swimmer: Am I going to get FAT?!?

Well, I am here to report that this is certainly not the case, in fact, I am excited to share some newfound wisdom with you all as an almost 3-year swammer. After shedding my identity as a swimmer and leaping into a completely new world with a lot less chlorine, I will be the first to admit that the swammer road was quite a difficult one to navigate. Yes, I felt lost at first, but was excited to continue exploring my passion for competitive physical activity (think cross fit, spin and boxing). And while my career in the pool had come to an end, I was able to think more about my relationship with food and rebuild. I’ve learned to appreciate and listen to my swammer body, discover the foods that make me feel my best and avoid peer comparison. It is important to remember that every person is unique and the corny saying rings true, comparison IS the thief of joy.

So, you’re still lost on what to eat as a swammer? Check out some meal ideas below as I walk you through what I eat in a typical day as a swammer!

Breakfast

Soure: Swim Swam
Shidonna Raven Garden and Cook

9:30 AM: Right now, I am on a HUGE avocado toast kick and I’ve been loving sourdough bread. I like to toast the sourdough until it’s nice and crispy then mash the avocado on top and add a tiny drizzle of olive oil on top before adding my seasoning. My avocado toast seasoning preferences are always changing, but I can promise you that the Everything But the Bagel seasoning and red pepper flakes will never go out of style. As for the eggs, I alternate between preparing them over easy or sunny-side up. I also love adding some greens to boost the nutritional density of the meal- today I sauteed a big handful of baby spinach along with the eggs. If you want to spice things up, I highly recommend topping your toast masterpiece with a generous drizzle of your favorite hot sauce. Along with this beautiful plate, I had two cups of drip coffee with a splash of almond milk.

Lunch

Source: Swim Swam
Shidonna Raven Garden and Cook

1:00PM: I’m not a huge fan of lunch, but when I’m feeling it, I like to make a vibrant greens bowl with filling healthy fats and added nuts or berries for a burst of flavor. For this bowl, I combined baby spinach, sliced cucumbers, drained and rinsed chickpeas, a few slices of avocado (can you tell, I’m addicted!), some pumpkin seeds and pomegranate seeds. I mostly went for the leftover produce I had in my fridge and took advantage of this opportunity to exercise some culinary exploration! And to my surprise, this flavor combination “slaps”, as the kids say. I finished the bowl off with a drizzle of olive oil and some cracked black pepper.

Snack

Source: Swim Swam
Shidonna Raven Garden and Cook

3:30PM: This limbo time between lunch and dinner is what I like to call snack time! If you know me, you know thatI have a serious sweet tooth. So, instead of daydreaming about chocolate and completely cutting it out of my diet, I allow myself to enjoy it without going overboard. I typically like to make a snack mix and munch on this a few hours before I make my dinner. For this mix, I combined my favorite gluten-free pretzels (the crunch on these are INSANE), pumpkin seeds, roasted chickpea snacks and dark chocolate chips.

Dinner

Source: Swim Swam
Shidonna Raven Garden and Cook

6:30PM: Salmon and a bunch of roasted vegetables is one of my favorite dinners to prepare! It’s easy, quick and nutritious. I’ll either plate the salmon and veggies or, layer this on top of a big bowl of greens if I have them on hand. For this bowl, I started with a base of baby spinach and added roasted bell peppers, mushrooms, Brussels sprouts and salmon. I also added some feta cheese, hummus, a drizzle of olive oil and a sprinkle of paprika on top.

After dinner, sometimes I’m still hungry. And even if it is “late” or close to bedtime, I will listen to my body and eat if I’m hungry! I typically go for a yogurt bowl, some form of nut butter on toast or reach for a sweet-tooth satisfier I have on hand (the Chewy Peanut Butter Dark Chocolate Cups are my favorite!)

Check out my page for more recipe inspiration and be sure to share your swammer eats with me @whatzoeeeats (https://www.instagram.com/whatzoeeeats/).

Avocados are one of our favorites too. What did you think of Zoe’s meals? What did you like? How could this be beneficial to your diet?

<strong>Zoe Gregorace</strong>
Zoe Gregorace

Zoe Gregorace is currently studying Nutrition Policy at the Tufts Friedman School of Nutrition Science and recently graduated from Tufts University, where she earned a Bachelor of Arts degree in Sociology and was a proud member of the Tufts Swimming and Diving team (Go Jumbos!). During her 16 year career as a competitive swimmer, she developed a passion for sports nutrition. She enjoys writing on the topic of nutrition, health and wellness and posts her meal creations on her Instagram page @whatzoeeeats. As a former college swimmer, she strives to share recipes and nutrition tips to promote balanced eating and optimize sports performance.

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Crowded

MiMi’s Flower started it all. MiMi & Mom brought us a Cynoglossum Amabile (Chiense Forget-Me-Not) Flower Growing Kit. We spotted the same brand in the gardening section of our local dollar store. When we saw the Growing Kit we were pretty excited. So we got the Echinacea Purpurea Flower Growing Kit also. Echinacea Purpurea is known for its ability to boost and build up the immune system, which is a perfect way to stay healthy in this Corona climate. You guessed it. It is an edible flower and can also be put on salads. When we bought Echinacea Purpurea home we decided to do an experiment on crowding. Just a note, the Echinacea Purpurea seeds from this Growing Kit are 100% Natural and come from Czech Republic. MiMi’s Flower (Cynoglossum Amabile) is also a 100% Natural Seed coming from the Netherlands.

We sowed all of MiMi’s Flowers in the one pot provided in the Growing Kit. While the Echinacea Purpurea we sowed in 2 pots (because we had already moisten our growing medium and had enough for 2 pots); we also sowed it in a Soil Block and directly in the ground. We sowed 3 – 4 seeds in each location and saved the remaining seeds. As all flowers grow we can observer how these plants handle crowding (since the packet did not provide spacing instructions) and how they react to the different sowing environments (pot, Soil Block and directly into the ground).

You will also find videos in this article showing how the growing medium in the kit absorbs water as well as how the Soil Blocks absorb water from the bottom up going from a dry medium disc into moistened growing medium. What did you learn from the videos? Would you like to see more videos? We have a You Tube channel now. Be sure to check it out and see what is new. Share your comments with the community by posting them below. Share the wealth of health with your friends and family by sharing this article with 3 people today. As always you are the best part of what we do. Keep sharing!

If these articles have been helpful to you and yours, give a donation to Shidonna Raven Garden and Cook Ezine today.


Shidonna Raven Garden and Cook
Soil Blocks
Shidonna Raven Garden and Cook