Blog

New Safe Sport Act Applies to Most Amateur Sports Organizations

Posted on November 18, 2018 by Train for the Game LI in Sports Performance No Comments

Requirements for Child Abuse Prevention Reporting, Training and Policies

President Trump signed the federal Protecting Young Victims from Sexual Abuse and Safe Sport Authorization Act of 2017 into law in February 2018. Many believe that this act primarily applies to National Governing Bodies (NGBs) such as U.S. Gymnastics, Paralympic Organizations and their member organizations. However, it also directly or indirectly applies to all amateur youth sports organizations.

This article will concentrate on the impact and ramifications of mandatory reporting, training, and prevention policies to non-NGB amateur sports organizations, which will be referred to as “Non-NGB sports organizations.”

Why the Safe Sport Act will be effective

This legislation was designed to have a broad-based impact on actually protecting our youth. The same is not true of initiatives that concentrate solely or primarily on criminal background checks. That’s because only about 5% of sex abusers even have a criminal background that could be detected.

Criminal background checks are a must as a level of minimum due diligence. But they don’t impact the other 95% of the sex abusers who don’t have a criminal record. Furthermore, the Safe Sport Act also applies to all forms of child abuse, including physical and emotional abuse.

Which non-NGB sport organizations are required to comply?

Non-NGB sports organizations include those teams, leagues, camps, sports facilities, tournament hosts, churches, and schools that participate in interstate or international amateur athletic competitions, and whose membership includes any adult who is in regular contact with an amateur athlete who is a minor.

The reach of the federal act is limited to organizations that are engaged in interstate or international commerce or activities. Interstate competition refers to sports organizations that travel across state lines to compete. But even those that do not travel across state lines are indirectly impacted by the act because it sets a new standard of care that will likely apply to all organizations. Most states will also move to pass state-specific legislation that directly applies to sports organizations that do not cross state lines.

What Is directly required of non-NGB sports organizations under the Safe Sport Act?

Mandatory Reporting

“The term ‘covered individual’ under the Safe Sport Act means an adult who is … authorized by an amateur youth sports organization that participates in interstate or international amateur athletic competitions to interact with a minor or amateur athlete at an amateur sport organization facility or at an event (including travel, lodging, practice, competition, and health or medical treatment) sanctioned by an amateur sports organization.”

Participating adults are required to report suspicions of child abuse including sex abuse, as soon as possible (within a 24-hour period) to the appropriate law enforcement agencies, as determined by state or federal law.

Each state has a separate law relating to mandatory reporting of child abuse and neglect. Some states require every adult to report suspicions of abuse and neglect. Others only require certain adults to report under certain circumstances.

The Safe Sport Act provides a limitation of liability provision that protects the sports entity and any officer, employee, agent, or member who reports suspicions of abuse. They are protected against civil actions for defamation, slander, and libel arising from the execution of their functions under the Act. In addition, the Act prohibits retaliation by the amateur sports organization against the reporting individual.

Mandatory Prevention Training

Non-NGB sports organizations must “offer and provide consistent training to all adult members who are in regular contact with amateur athletes who are minors, and subject to parental consent, to members who are minors regarding prevention and reporting of child abuse…”

It is important to note that the type of training contemplated under the Act is not merely to identify those who may already have been victimized by abuse by a list of indicators. Instead it is to learn how to prevent sexual abuse from occurring. In other words, the training must be proactive rather than reactive.

The most essential part of proactive training is to learn the process of sexual grooming of both minor victims and parents. Grooming is the process by which predators gain access to vulnerable youth, gradually introduce sexual interaction, and then keep the child silent.

The key to preventing the grooming process is to train all participating adults in a sports organization on understanding how it works, identifying when it is occurring, and taking appropriate action.

Mandatory Prevention Policies

The Safe Sport Act requires sports organizations to establish reasonable procedures to limit one-on-one interactions between an adult and an amateur athlete who is a minor… without being in an observable and interruptible distance from another adult.

The Safe Sport Act has been criticized for not requiring other prevention procedures for non-NGB sports organizations. However, in addition to limiting one-on-one interactions, a well-written child abuse/molestation risk management program will incorporate other more specific prevention policies such as:

Requiring the presence of more than one adult at every activity
Having a take-home/pick-up policy to prevent one-on-one situations with a child who was not picked up by parents after practice
Defining appropriate touching of a child
Avoiding socialization with participants outside of sponsored activities
Avoiding overnight sleepover social functions.

Indirect application of the Safe Sport Act to non-NGB sports associations

The emphasis of this article keys in on the less stringent requirements of mandatory reporting, prevention training, and prevention policies that directly apply to non-NGB sports organizations.

However, there are many more stringent requirements for NGBs and Paralympic sports organizations and their members that don’t directly apply to non-NGB sports organizations. The Safe Sport Act requires NGBs and Paralympic organizations to work with the U.S. Center for Safe Sport. The USCSS exercises jurisdiction over NGBs with regard to safeguarding amateur athletes against abuse. This includes further training, oversight policies, and procedures to prevent all forms of child abuse. Child abuse is a much broader topic than just sex abuse and also includes emotional and physical abuse.

The additional polices required of NGBs through their association with U.S Center for Safe Sports include:

Mandatory reporting to the U.S. Center for Safe Sports
Mechanism for reporting
Procedures to prohibit retaliation
Oversight procedures, such as regular and random audits conducted by subject matter specialists to ensure that policies are being correctly followed.

It could be argued that these additional, more stringent requirements for NGBs and Paralympic organizations have set a standard of care that could apply to all sports organizations.

What if an amateur sports organization fails to comply and does not meet the standard of care?

Quite simply, failure to comply with a federal statute meant to protect the public safety is negligence per se and an easy win for the claimant. Under the Act, the claimant may bring a civil lawsuit in U.S. District Court. They can recover actual damages or liquidated damages in the amount of $150,000 and the costs of the action including reasonable attorney’s fees. The court may also allow punitive damages.

Insurance carriers offering coverage for sex abuse / molestation may demand compliance with the Safe Sport Act as an underwriting requirement as a pre-condition of coverage.

Recommendation for compliance with the Safe Sport Act:

Your sports organization should have a written child abuse risk management plan that satisfies the mandatory reporting, education, and prevention policies.
Distribute the plan via paper or electronic format on an annual basis to all participating adults who are in regular contact with minor amateur athletes. Be able to obtain their written acknowledgment that they have received and completed the training.Document compliance with 1 and 2 above so that it can be introduced into evidence in the event of an allegation covered by the Safe Sport Act.

Some Tips on Staying Healthy During the Dark Days of Winter

Posted on November 18, 2018 by Train for the Game LI in Sports Performance No Comments

Winter isn’t the easiest season to stay healthy. Darkness comes early, inspiring us to curl up on the couch instead of heading out to exercise. It’s often bitterly cold, plus you have to battle the countless cold and flu germs doing their best to make you sick. No wonder so many people want to stay under the covers until spring.

Even though your body is telling you to hibernate, there are things you can do to battle the challenges of cold, dark winter days. Here are several simple ways to stay healthy this winter.

Winter days are shorter with a much smaller window of natural light. “The [decrease] in daylight can throw off a lot of things including socialization and emotional rhythm,” Sanam Hafeez, an adjunct assistant professor of psychology at Columbia University, tells NPR. Try to get as much exposure to the sun as you can, whether that means sitting by the window or taking a walk at lunchtime. Winter is a great time to take a vacation in a sun-drenched locale, if you have the time and the resources.

Some people find that light therapy in the form of a light box can help when the hours of natural daylight just aren’t enough. This phototherapy seems to be especially helpful for people who suffer from seasonal affective disorder, a type of depression associated with lack of light during the winter months.

If the long, dark evenings just seem to drag on, then go to bed earlier. That lets you take advantage of the light in the morning and get more sleep, Hafeez suggests.

It’s harder to exercise when it’s cold outside. If you’re accustomed to walking, biking or running in the evenings, your plans have to change when it gets dark by late afternoon. See if you can switch your outdoor exercise routine to earlier in the day so you can still take advantage of daylight and get all the benefits of being outdoors.

If that doesn’t work, try to stay active in the evenings. Join a class or make a standing gym or mall-walking date with a friend so you can keep each other motivated.

And remember, you don’t have to get all your exercise in at once. You can sneak in 10 minutes here and there by running up and down your steps at home or just doing a few laps around your block when you have time. Put on some music and dance in your living room or pace while talking on the phone. It all adds up and will make you feel better.

It can be tempting to turn to comfort foods when you’re holed up inside on a cold night. But it’s important to give your body healthy fuel so you’re not just downing empty calories and unnecessary fat. Eat a well-rounded diet with lots of fruits and vegetables, healthy whole grains, proteins and low-fat dairy.

We tend to eat more in winter, which means we also tend to pack on extra pounds. Instead of just eating a lot of food, add healthy filling foods, like protein, to your diet. It also can help to eat smaller portions throughout the day and making lunch your biggest meal. In one study, people who ate their largest meal at lunch lost an average of three pounds versus those whose largest meal was at dinner.

Because we tend to stay indoors more in winter, cold and flu viruses are easily spread from person to person. All that sneezing and coughing and nose blowing makes the indoors a breeding ground for germs. All you have to do is touch a doorknob or shake a hand and you’re sick.

Do your best to stay healthy with these germ-avoiding tips:

Wash your hands. You pick up viruses everywhere and they live on your hands, so wash your hands and do it often. The best recipe is regular soap and water, says the Centers for Disease Control and Prevention. But if that’s not an option, use an alcohol-based hand sanitizer.

Keep your hands away from your face. Avoid touching your eyes, nose and mouth with your hands. That’s one way viruses can get into your body.

Get the flu shot. It’s no guarantee, but getting the flu vaccine lowers your chances of coming down with the flu. For example, getting the vaccine last year resulted in a 34 percent lower risk of coming down with the flu.

Avoid sick people. It seems like a no-brainer but if someone around you is sick, then keep your distance. Respiratory viruses spread very easily through the air, so keep at least six feet between you and the sneezing, sniffling, coughing person, suggests Consumer Reports.

Ten Tips for a Healthy Thanksgiving

Posted on November 4, 2018 by Train for the Game LI in Nutrition No Comments

Fall weather has finally rolled in, the air is crisp and fresh, leaves are falling and Thanksgiving is just around the corner.

Did you know Americans consume an average of 4,500 calories at their Thanksgiving feast? If you’re trying to keep an eye on your waistline, you may be worried about how to make it through the holidays without regrets. Here are 10 tips to help you have a healthy thanksgiving.

Fill up before the big meal. Eat a healthy breakfast, drink plenty of water, and have a healthy snack before it’s time for the big feast.

Watch your portions. It’s easy to overdo it on Thanksgiving. Avoid grazing and use a smaller plate to help keep your portion sizes small. Start by eating your protein and veggies. Save the starches and sweets for last.

Savor each bite. Put your fork down between each bite and take time to be grateful for the food in front of you. Chew each bite thoroughly. Eating slowly gives your brain time to send the signal that your stomach is full. Eat too quickly and you’ll likely miss that signal until it’s too late and you’re stuffed.

Stop when you’re full. Your turkey should be stuffed — not you. The purpose of Thanksgiving isn’t to gorge yourself; enjoy your meal, but remember, there will always be leftovers.

Add flavor with seasonings and broth, not fat. Use fat-free chicken broth to baste your turkey and to make your gravy instead of butter.

Skip the skin. Eating the skin can double the fat content of your meat and significantly increase calories. Remember, light meat has fewer calories but less iron than dark meat.

Make healthy substitutions. If a recipe calls for sugar, substitute it with pure honey instead. Honey is a natural sweetener that can be substituted 1:1 in most recipes. Fruit puree, such as applesauce, can be subbed for oil in baked goods, and plain yogurt is a healthy alternative to sour cream in dips, mashed potatoes and casseroles.

Eat your calories don’t drink them. Stay hydrated with water and avoid alcohol or sodas that pack on “empty calories.”

Be active. Exercise first thing in the morning, and then after the big meal, get outside and play a game of flag football with the family, or go for a brisk walk before you veg out on the couch to watch the football game.

Focus on weight maintenance, rather than weight loss. With the celebrations and the stress of the holidays, thinking too much about trying to lose weight during the holidays will only add stress, which can in turn lead to weight gain. Instead, simply focus on maintaining your weight by exercising and eating smart.

How Young Athletes Can Productively Push Past Mistakes

Posted on September 19, 2018 by Train for the Game LI in Sports Performance No Comments

Mistakes.

We all make them, even without the stress of competition looming. We make wrong turns, we drop things we didn’t intend, and we say things without filtering our thoughts. Add the pressure of competition to the mix, and the chances for mistakes escalate.

As athletes compete and strive to get better, mistakes are simply part of the process. If you are not making mistakes, you probably aren’t making progress. While we can’t eliminate mistakes from the athletic process, we can learn to manage them more productively. Our responses to mistakes often hold the pen to our reputation. When you make a mistake, be it on or off the field, court or track, how will that affect your story? Will it cause you to compound the issue and self-destruct, or will you use it as a learning opportunity and ultimately be better off?

Following these three simple steps can help you overcome your mistakes and even use them as a launching pad to get somewhere greater.

Own Your Mistake

Owning your mistake is the first step toward overcoming it. It can be scary to own your mistake, but there’s ultimately no better way to move forward. By blaming others, you remove your power to change. Realize that the mistake was a moment in time that is now behind you. We can’t go back in time. But we can own the fact that we made a mistake and use that ownership to inform our next decisions. Blaming and defending a mistake will not get you any closer to achieving the growth and improvement you need to push past that mistake.

Work to Find the Improvement

Now that you’ve taken ownership of your mistake, how are you going to learn from it? Take accountability by seeking to improve your technique, understanding or position to avoid repeating the same mistake. The worst thing you can do is resign yourself to the idea that the mistake is in your nature and you have no way to avoid it. Your mistake cannot define you. If you allow it to, it will impede your abilities to improve and receive feedback from coaches, teammates, etc. Confidence is created by your improvements. Identify the improvements that can help you avoid making the same mistake in the future, and get to work on making them happen.

Intelligently Expend More Effort

One thing you can always control is your effort. Make an effort to be accountable, learn from your mistake, and make the necessary improvements. If you’re still stuck in the past and haven’t owned your mistake or are shifting blame, then you’re expending your effort in the wrong places. Focus on the next play and control what you can control. Be aware of the mistake you made in the past, but don’t live in fear of making another. The only way you’ll be able to move on from a mistake is with sustained effort in the right places.

No matter what your mistake might be, taking those three steps, in order, can help you productively push forward.

But how should you act when a teammate makes a mistake?

Breathe confidence, not criticism, into your teammates. Adam Grant, Professor at the Wharton Business School and best-selling author of Give & Take, often brings up the fact that neuro-imaging research has found our brains respond more positively to leaders who have shown us empathy. They need to own their mistakes just like anyone else, but once they’ve done that, help them identify their improvements and expend intelligent effort. Encouragement means to give courage. How you respond to a teammate’s mistake will influence the trust you have moving forward.

What if you’re a coach and one of your players has made a mistake?

Demonstrate resilience and not discouragement to your athletes. In a study from New York University, researchers found the more someone looks up to their leaders and are moved by their compassion or kindness), the more loyal they become. As coaches, we seek a loyal commitment. Athletic success will almost always require it. Have compassion, then seek the correction!

http://www.stack.com/a/how-young-athletes-can-productively-push-past-mistakes

Five Tips for Eating Healthy on Halloween

Posted on September 17, 2018 by Train for the Game LI in Nutrition No Comments

If you’re on a diet, Halloween is one of the scariest nights of the year. It’s not easy to stick to your healthy eating plan when you’re surrounded by candy. But even if you’re not trying to lose weight, you can do some real damage during trick or treat festivities. The calories you eat on Halloween night can run into the thousands.

So how do you eat healthy on Halloween night? Elle Penner has some sneaky tricks and smart trips that can help. Elle is a registered dietician and head of the Nutrition Department at MyFitnessPal. Her advice will help you eat less and move more on Halloween.

Eat Before You Trick or Treat

Some dieters might skip dinner or even lunch and dinner to save their calories for trick or treat candy. But that’s the wrong strategy according to Elle. She says that you need to eat a healthy, hearty meal before Halloween night begins.

“Fill up with a healthful, high-fiber meal that includes protein before you head out the door with the kids. That way, you’ll be less tempted to sneak some of their stash. There’s nothing more horrifying than being hungry and holding a bag full of sugary sweets.”

So which foods should be on your dinner table? Use these guides to fill up on fiber-rich or protein rich foods that will help you to feel full throughout the night.

Learn Halloween Candy Calorie Counts

The type of candy you choose to offer can make a big difference in your total calorie intake on Halloween. Smart dieters usually buy candy that they don’t like. But what if you like all Halloween candy? Elle says you need to read the Nutrition Facts label before you make a choice.

“If you must hand out candy, read nutrition labels before you buy. Make choices designed to minimize your total calorie and fat impact. Treats like Tootsie Rolls trump Snickers Bars. Of course, always get the smallest (fun size) portion you can.”

Of course, you don’t have to hand out candy at all. Some families choose non-candy treats to children instead, like bubbles or stickers.

Boost Your Step Count to Burn Calories

If you think that you’ll be too tempted to eat Halloween candy at home, then lace up your shoes and take the kids trick or treating. But don’t take the car! Bring your activity tracker and boost your Halloween step count to burn calories.

“Plan to walk the Halloween beat with the kids, instead of driving them around. If you can, choose routes that include hills or stairs,” says Elle.

If you walk roughly 6 blocks, you will have walked about a mile. You’ll burn roughly 100 calories in that mile. So let the kids enjoy the night while you whittle your waistline.

Burn Candy Calories at Home

If you must stay at home to hand out candy, stay active. If you sit in front of the television with a bowl of candy nearby, you’re likely to indulge. So stay active to stay distracted.

So what are the best ways to burn calories on Halloween night? Do an exercise DVD or choose an online workout to do in the living room. Or head to the gym earlier in the day to get in a workout.

Plan Your Treats to Eat Less

Let’s face it. Even the most disciplined dieter will want to indulge at least once on Halloween night. The trick is to eat just a little bit so you feel satisfied without overdoing it. Elle says that proper planning does the trick.

“Decide ahead of time what candy you’ll treat yourself to, then budget for it throughout the week. Saving 50 or 100 calories per day can lead to a delicious and satisfying Halloween night without the guilt. Set aside the candy that fits your budget and stick to it.”

Before you choose the sweet treats to enjoy, learn how many minutes of exercise you need to do to burn off the most popular candies. Then decide which treat is worth it.

Have Fun Safely on Halloween

Posted on September 17, 2018 by Train for the Game LI in Motivation, Nutrition No Comments

It’s almost Halloween! Kids are getting excited and for good reason. This is a holiday where memories are made that last a lifetime – not to mention a chance to unleash the sweet tooth of children all throughout Long Island.

As a parent, you want your kids to have a fun and safe day. Unfortunately, among the playful ghosts and goblins of the day, some real dangers lurk. Knowing the potential hazards, and steps to prevent them, can help you ensure your kids have a spooktacular Halloween.

“Frightening” Facts About Kid’s Safety On Halloween

Halloween is the worst day of the year for fatal accidents involving cars and kids on foot. In fact, there are more than twice as many fatal child pedestrian accidents on Halloween as there are on an average day.
The evening hours are the most dangerous for these fatal car accidents, with 60 percent occurring between 5:00 and 9:00 p.m.
Crossing in the middle of a block is especially dangerous, with 70 percent of the fatal accidents occurring when kids cross outside of an intersection or crosswalk.
Children have been poisoned by breaking open glow sticks and drinking the liquid inside them.
Face paint can contain lead and other toxic substances.
Candles and flammable decorations increase the risk of fires.

Scare Away An Accident With These Halloween Safety Tips For Parents

The good news is that there is a lot you can do to as a parent to prevent or avoid these dangers. Consider these important Halloween safety tips for parents:

Say “Boo” to Dangerous Costumes

Make sure costumes, wigs, and other accessories area all flame-retardant
Use reflective tape on costumes and bags. Choose costume colors that are light or bright to make kids more easily visible to drivers in the dark.
Before Halloween, test any makeup or face paint your child wants to wear in a small inconspicuous area to make sure it won’t irritate their skin.
Avoid face paint made in China, which might contain toxic substances. Make sure that all face paint and makeup is completely washed off before your kids go to bed.
Swords and other accessories should be soft and flexible.
Make sure costumes are not so long that kids could trip over them. Also be sure that shoes fit well and are not tripping hazards.
Make sure that masks, helmets, wigs and other costume pieces worn on the face or head don’t interfere with a kid’s vision.
Put name tags with your phone number on the inside of costumes in case your kids get lost.

Trick or Treating Safety Tips

Talk to your kids about safety before they leave the house.
Be extra cautious while crossing the street. Always cross at an intersection or in a crosswalk. If there is a traffic light, always wait for the green. Look both ways before crossing.
Children under 12 should always be accompanied by a responsible adult.
Carry a cell phone and make sure it’s charged.
In many neighborhoods on Long Island, stores and other businesses give out candy on Halloween. Large groups of kids flock to these areas, and the atmosphere is festive. Consider trick or treating entirely on these commercial blocks and skipping homes and apartment buildings altogether.
A recent trend is trick or treating during the day. The afternoon is the most common daytime choice, but some trick or treaters start as early as 9:00 in the morning. By choosing daytime excursions, parents can get their little ones safely back home before the sun goes down.
There is safety in numbers. Consider going to a block or neighborhood that is a magnet for trick or treaters, especially those that have parades, block parties, or other special kid-friendly events.
If trick or treating in apartment buildings, kids should ring the doorbell and wait in the hall for their candy. They should never enter the apartment of someone they don’t know, just as they should never enter the house of a stranger.
If trick or treating after dark, children should carry flashlights.
When you get home, examine the candy your kids collected before they start to eat it. While the stories about razor blades in apples are more urban legend than reality, choking is a real hazard for younger kids, so don’t give kids under four hard candy, popcorn, or gum. Don’t let them have toys with small parts that they could choke on. Also discard any food or candy that is unwrapped. If you have kids with allergies, check for items they shouldn’t be eating.

Hosting A Monstermash? Party Hearty — But Safely, Too

If you are having a Halloween party at home, be careful with candles, especially if you are using paper or other flammable decorations. Don’t leave lit candles in unattended areas, in places where they could be knocked over, or in drafty areas. Consider not using lit candles at all, even inside jack-o-lanterns.
Don’t provide alcohol to minors.
Keep the floor and entryway clear of tripping hazards. If you live in a house, keep the paths and sidewalk clear of obstacles and well lit.
If you’re carving pumpkins, don’t let little kids use knives. They can participate in the fun by drawing the shapes to be cut out on the pumpkin. Also be sure to clean up thoroughly after carving pumpkins because the residue is slippery.

Halloween Driving Safety Tips

Be extra aware of kids crossing the street. Stay alert, especially at dusk and after dark, when most trick or treaters are out and when visibility is most limited. Kids may suddenly dart out from between cars in the middle of the block, so be prepared.
Go slow. Drive at least 5 mph below the speed limit.
Be especially careful when leaving or entering a driveway.
Don’t drink and drive.

By staying aware of the potential dangers and using a bit of extra care, you can help ensure your kids will be happy and safe. We wish you all a “boo-tiful” Halloween full of fun, laughter, and lots of great treats.

Top 10 Recovery foods to Eat after Exercise

Posted on August 30, 2018 by Train for the Game LI in Motivation, Nutrition, Sports Performance No Comments

After intense training sessions, what you eat really matters. Choosing the right foods can help replenish energy depleted in your muscles and liver, repair damaged muscle fibers and reduce inflammation throughout your body. Here are a few foods and tips to speed up your recovery.

Goals for Recovery Nutrition

Restore fluid and electrolytes (sodium and potassium) lost in sweat
Replace muscle fuel (carbohydrate) utilized during exercise
Choose protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue
Begin recovery by eating a snack (carbohydrate + protein) within 30 minutes of completing exercise, and eating a meal (carbohydrate + protein + fat) within two hours of completing exercise

Rehydration Post-Exercise

Carbohydrate-electrolyte sports drink to replenish fluids and electrolytes lost in sweat
Monitor urine color—dark color indicates dehydration (may also be due to vitamins and/or foods ingested); lighter color indicates adequate hydration
Monitor sweat loss through change in body weight before and after exercise to prevent dehydration

Top 10 Recovery Foods

Tart Cherries—heals joint pain and muscle soreness
Coconut Water—restores fluid balance and potassium (an electrolyte lost in sweat)
Blueberries—anti-inflammatory; quercetin improves endurance and recovery
Chia Seeds—omega-3 fats reduce inflammation and improve flexibility
Salmon—vitamin D increases jump height, power, and strength
Kefir—boosts immunity with probiotics
Beets—nitrates increase blood flow and delay fatigue
Oranges—vitamin C supports collagen formation and joint health
Kale—vitamin A improves vision and skin
Ginger—anti-inflammatory that relieves muscle soreness and joint pain; improves digestion

Recovery Snack and Meal Ideas

Smoothie (kefir or whey protein + berries + tart cherry juice + dark leafy greens + ginger)
Low-fat chocolate milk + protein bar
Cottage cheese or Greek yogurt + fresh fruit + chia seeds
Salmon + mashed potatoes + Mixed Veggies
Burrito bowl (brown rice + chicken + beans + cheese + salsa + avocado + lettuce)
Stir fry (lean meat + broccoli + bell pepper + carrots + brown rice)
Turkey sandwich + salad

Tips for Recovery in Youth Athletes

Posted on August 28, 2018 by Train for the Game LI in Nutrition, Sports Performance No Comments

The demand placed on today’s youth is greater than ever before. With school, sports, other extracurricular activities, friends, and family, their days are filled from sunrise to sunset. In addition, youth athletes often compete in different sports and/or for a variety of teams, leaving little time for recovery between practices and sport seasons.

Additional hurdles in youth sports is the perception that “more is better” and youth athletes recover more quickly from hard workouts than adults; however, because children and adolescents are still growing and developing, they actually require more time than adults for recovery between high volume and high intensity training sessions. Without sufficient time for recovery, high-grade stress (practice, training sessions, games, social and emotional stress) over a period of several months can cause an athlete to fall into extreme exhaustion (mental, neural, and adrenal) and increase risk for illness and injury. Athletes don’t often know when to stop or slow down; therefore, it is vital for coaches and parents to understand the importance of recovery and how to incorporate it into the game plan.

Here are a few key points to help:

Both training and rest are needed for muscle development. Training activates Satellite Cells and increases insulin-like growth factor, but muscle growth occurs whenever the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown, which is at rest. Athletes need 8+ hours of sleep every night. Sleep is key for growth and recovery.
Food is fuel and necessary for cellular repair, growth and development. Encourage athletes to consume a diet of whole foods (fruits, vegetables, meat, eggs, and whole grains) and to drink plenty of water.
The post exercise meal is vital. For optimal recovery, athletes should consume 20 grams of protein and 60 grams of carbohydrate within 30 minutes after activity. Excellent options include: turkey sandwich on whole grain bread, Greek yogurt with 1 cup of berries, or an apple with 2 tablespoon of a nut butter.
Be aware of your child or athletes emotional state. Athletes who have reached a state of over training often show lack of enthusiasm and personality or mood changes.
Encourage youth athletes to have 1-2 complete rest days per week, and 2 complete rest weeks every 3 month from organized sport participation.
Incorporate active recovery or lighter days into training. This could simply include reduced load and/or volume of training, or greater focus on mobility and myofascial work (ex. Foam rolling).

Tips on How to Navigate the Grocery Store

Posted on August 24, 2018 by Train for the Game LI in Nutrition No Comments

General Tips

Avoid overstocking or choosing unhealthy foods by planning ahead and writing a detailed shopping list.
Choose whole, rather than processed, foods. Whole foods allow you to reap the benefits of the food’s full nutritious potential. Whereas processed foods usually contain additives, such as oils and sugars. If buying processed food, make sure to read the ingredients label. Short ingredients lists that contain names you recognize are generally less processed!
Buy the majority of your food from the perimeter of the store—this is where fresh, whole foods (i.e., produce, meats, and dairy) are generally kept.

Bang for Your Buck

Look for the unit price while shopping, which is listed separately from the retail price. The unit price shows the cost per ounce, pound, or item, and will help you choose the cheapest product. If no unit price is shown use this simple equation:
Unit Price = Retail Priced divided by number of units. So if the retail price is $1.99 for 15 oz of product, the unit price is $0.13 per ounce.
Avoid name brands! Many off-brand products contain the same ingredients as their name brand counterparts, but cost less. Read ingredient labels and compare unit prices before making purchases.

Fruits & Vegetables

Come in different forms: fresh, frozen, and canned. There is no best form and each has their pros and cons.

Purchase fresh fruits and vegetables when they are in season to keep the price down. Choose a variety of colors to obtain different nutrients and flavors!
Frozen produce is often picked and frozen at its peak ripeness. It can also make out-of-season produce less expensive. Frozen produce requires very little preparation and is great steamed, blended into smoothies, or mixed into batters. Avoid frozen produce with sauces, as they add extra fat and sodium.
Canned produce, like frozen, is canned at peak ripeness and costs less when buying out-of-season. It is great for quick preparation and is a pantry staple. During the canning process, preservatives like salt, sugar, or fat are often added, which can alter the texture of the fruit or vegetable. Check the ingredients label and choose low sodium vegetables or fruits canned in juice to keep additives low.

Proteins

Meat: Buy lean meats such as poultry, fish, and beef. Meat can be purchased fresh or frozen. When buying frozen meat, avoid pre-breaded or fried options.

Poultry: Chicken and turkey are both great options that can be transformed easily with a variety of flavors that are customizable to any preference. Boneless, skinless options are quick and easy!
Beef: When buying beef, purchase cuts with little visible fat or trim the excess fat at home. For ground beef, aim for 90/10 or leaner. Beef is a good source of B vitamins, zinc, and iron!
Fish: Fish is a low-fat option that is loaded with nutrients like omega-3 fatty acids, calcium, vitamin D, magnesium, and zinc. Aim for fatty fish (e.g., salmon, mackerel, sardines, and albacore tuna) to get the most omega-3s per serving.
Sliced Deli Meat: Lunchmeat is a quick way to add a no-cook protein to any meal. Add it to salads, wraps, or sandwiches. Try to avoid sweetened meats, such as honey ham
Eggs: Eggs are a quick and easy way to get protein. They can be purchased fresh or pre-cooked from the deli section. Don’t worry about shell color, there is no difference between the eggs.
Vegetarian: Tofu, seitan, and legumes are ways to add protein to vegetarian dishes. Tofu and seitan take on flavor well and are great in stir-fry. Legumes such as beans, lentils, and peas are great in soups, rice bowls, or salads and are loaded with fiber!

Grains

Any food made from wheat, rice, oats, cornmeal, barley, or other cereal is considered a grain product. Grains are divided into two subgroups: whole grains and refined grains. Make at least half of your grains whole grains.

Oatmeal: Old-fashioned oats and steel cut oats are the least processed of the oatmeal varieties and contain the most fiber.
Cereal: When choosing cereal look for cereals that contain 10 grams or less of sugar and at least 5 grams of fiber per serving.
Brown Rice and Quinoa: Both rice and quinoa can be purchased fresh or in convenient 90-second packets.
Other grain products include bread, tortillas, crackers, pasta, amaranth, popcorn, millet, and buckwheat.

Dairy

Milk: When buying milk, try to buy 2% or less to avoid extra fat intake. If wanting flavored milk, try adding chocolate, vanilla, or strawberry flavorings at home to control sugar content.
Greek Yogurt: Greek yogurt has twice as much protein and half the carbohydrates of regular yogurt. Greek yogurt can be used as a healthier substitute for sour cream or mayo in recipes. Try plain Greek yogurt with honey and fresh berries for a high protein snack.
Cheese: Choose low-fat and reduced-fat varieties to limit saturated fat intake. Cottage cheese is also a great choice for snacks and meals; pair it with pineapple or tomatoes for a quick and nutritious snack.

Non-Perishables

In a time crunch? Keep your panty stocked with nutritious, non-perishables to create a healthy meal or snack in minutes!

Canned/Jarred: spaghetti sauce, soups, fruit, vegetables, fish, and chicken.
Dehydrated: fruits, vegetables, and beef jerky.
Nuts/Nut Butters: purchase all natural nut butters with no added oil or sugar.
Dressings: aim for vinaigrettes or yogurt-based creamy dressings.

Frozen Meals

Look for natural, organic, or limited ingredients when buying frozen meals. Choose those with low fat, low sodium, and ingredients you recognize. Amy’s meals are made from scratch and feature fresh ingredients from local farms. Other brands to try are Evol, Luvo, Stouffer’s Fit Kitchen, Cedar Lane, and Artisan Bistro.

Teachers know best: Follow their tips to help kids prepare for school

Posted on August 8, 2018 by Train for the Game LI in Motivation No Comments

Ready for school to start?

To help you get ready, the following advice is offered by some teachers from grade school through college to tell us what parents and students can do before school starts and what to do once it’s begun.

Before school begins

Start putting the phones, tablets and video game systems away for longer periods of time. If you’ve been attached to electronics all summer long, time to break yourself of that habit.

Keep a journal. Write down what you did this summer before you forget. It can be an online journal or a physical one. Attach photos or drawings.

Rediscover math. Try reviewing some math facts or find a math game to play. Kids can even test their parents to see if they know their times tables or how to subtract 25 from 57. Make it fun so it doesn’t feel like math. Do activities like baking cookies to practice fractions.

Establish a routine again. If you haven’t been going to bed or getting up at school-time hours, start doing that again. It will help you keep from being exhausted that first week — both students and teachers!

Check the school website’s calendar and announcements. That’s where schools will put up important information such as, Meet the Teacher, the plan for the first day, changes from last year and Back to School Night.

Talk about the upcoming school year. Parents, be encouraging about what a great school year this will be for your child. Build up how much fun your kids are going to have and some of the things they can look forward to. If kids have fears about the upcoming year, listen to them and help them plan on how to deal with those scary things.

Reunite with school friends. It will help to build the excitement if you plan something fun with the friends you’ve been missing.

The first weeks of school

Don’t miss the first days, weeks of school. This is an important time when the routine is being established.

Make sure you know how you are getting home. Surprisingly, many kids get to the school the first day and don’t know the path to walk home or which bus they are riding or who is picking them up. Have a plan and write it down in case you forget.

Make sure you know the plan for lunch. Often the cafeteria is very busy those first few weeks. If you can pack a lunch, it will make sure you have enough time to eat. If you are buying lunch, have your parents added money on your lunch account? Do you know what your code is to pay for lunch? Talk about what snacks you’ll bring and make sure you have a water bottle, especially these first few weeks when it’s still hot outside.

Make sure your parents read and sign all the paperwork. The first few weeks can be an avalanche of information, especially if you are transitioning from elementary school to middle school or middle school to high school. More teachers equal more information, such as how each class is graded, what school supplies are needed and when the office hours will be.

Set up a homework schedule. Have a snack when you get home from school and then get homework done. The longer you wait, the more tired you’ll be when it’s time to do your homework.

Create a system for tracking your assignments. Use an agenda, notebook or electronic calendar to record due dates and details of assignments.

Establish what the family expectations are for homework and grades. If you get stuck, will Mom and Dad help you? An older sibling? Or will you attend teachers’ office hours or have a regular tutor?

Have a set place for backpacks and school gear to be stored. No one wants to be looking for stuff as the bus is about to arrive. Get into the habit of packing your bag the night before.

Have a set place for phones to be charged that is not in the bedroom. Your friends can text and Snapchat with you during daylight hours, too.

Be supportive, parents. A new teacher might be an uneasy transition. Remind kids that they have been successful in the past and will do well this year. Concerned about that teacher or about what help your child needs? Schedule a meeting with the teacher early in the year. Convey what has worked for your child in the past (or what has not worked). Don’t wait for parent-teacher conferences.

Check in with kids each day. Ask what their high point and their low point was in their day, not just “How was your day?” or “What did you do at school today?” You’ll get more information, and you’ll be able to see mental health patterns developing.

The rest of the year

Avoid being overscheduled. Before signing up for many after-school activities, see what you can handle with school. Try to avoid late evening extracurriculars. Sleep is important.

Have a backpack and binder cleaning out party regularly. Consider doing it whenever we have a school holiday or at the start of a new grading period.

Establish positive communication with teachers, parents. Read the regular emails and notes your child’s teachers sends. Ask questions but not in an accusatory way.

Look for ways you can help teachers. Does that teacher need help copying papers or cutting things for an upcoming project? Ask how you can help, even if you can’t be at school during daytime hours.

Attend as many school activities as possible. If you can, chaperone a field trip. Come to games and performances. Be that embarrassing fan in the stand cheering for your kid, just don’t undermine the coach or director.

Give teachers praise. Like something that the teacher did for your child or the rest of the class? Parents and students always can drop teachers a handwritten note or an email. ‘Thank you” goes a long way. Think about nominating a particularly great teacher for an award.

Get to know the staff at your school. The principal and vice-principals, the secretaries, the counselors all can be good allies to have.

For college-age kids

Create a routine. Make sure it is a sustainable one that will make it through the whole school year. Routine becomes a part of you. Going back to school doesn’t mean changing the way you live; it means adapting the way you should live to be your best self.

Take care of yourself. Schedule time for reading, thinking, recreating, exercising, connecting with friends and family and tending to the spiritual, if that’s meaningful to you.

Don’t sacrifice social life. Make time for it.

Make time for being alone — especially if you’re in a dorm or busy apartment complex. School can be overwhelming with the amount of people around all the time. Alone time is essential.

Get academic direction. Professors have office hours for you to use them. If those times don’t work, make an appointment with your professors. Students who meet with their professors tend to have better grades. It shows professors that they care about their education. Even if you don’t have a question, you can meet with the professor for one-on-one discussion of the material.

Don’t wait to challenge a grade or ask for help. Often students wait until the last few weeks of the semester, when it feels almost too late. It also makes professors question if it’s only about the grade and not about learning the material.

Take advantage of tutoring opportunities. Learn what academic resources are available and how to access them.

Know what mental health resources are available and how to access them. When you’re in crisis, you might have difficulty sorting that out. Discover those resources before the crisis begins.

Meet with the disabilities office. If you have a qualifying disability like autism or anxiety, low vision or hearing impairment, connect with the disabilities office before school begins. Also inform teachers of your needs that first week of school.

Your parents’ helicopter days are over. They should not be calling professors or helping you with homework. You have fled the nest. it’s time to fly.