The holidays are upon us, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

2. Select the Treats Carefully

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink with Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

11. Eat Less and More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier, no carbs after 8pm and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So, there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

By: Jill Kochanek

A common question that I get from coaches is: How can I make my athletes more mentally tough? For as big of a buzz word as mental toughness is though, the concept is a black box. In this post, I’ll open up that box and bust 4 harmful myths about mental toughness. Dispelling these myths is vital for coaches to actually help young athletes develop mental strength and support their overall mental well-being. Before we get there, however, it’s important to consider our current context. That is, why are coaches concerned about developing mental strength in this generation of youth athletes?

Research on Generation Z athletes and preliminary findings from a study I’m conducting with athletic directors across Michigan offer insight. This response from one coach (also an athletic director) echoes the perspective of other sport leaders and (partially) resonates with me in my coaching:

“Today’s generation of youth is, for lack of a better term, soft. It’s not necessarily their fault. The environment that they are growing up in is different. Everyone gets a participation trophy. Kids just are less willing to work hard, to work through failure, and grind it out. And parents aren’t letting kids fail. In the classroom and on the court, parents pave the path for their kids. ‘Helicopter parents’ who used to hover have become ‘snowplow’ or ‘lawnmower parents’ who push all the adversity out of the way so that kids never get the chance to learn how to deal with pressure and failure.”

Like this coach, I work with some parents who get out the snowplow at times. I also work with caring and level-headed parents. Consider that parents, like players and coaches, don’t live in a vacuum. The pressure that parents face navigating the youth sport system (the privatized one with a high price tag and year-round training option only) is challenging. We need to confront these challenges through a lens of contribution rather than blame. Coaches need to work with parents and players (and administrators) to ensure that every youth athlete has an empowering sport experience.

So, how do we help young people learn to grow in/through adversity in sport?

First, we need to define mental toughness. And I’ll pose the same question to you as I do to coaches who bring up the topic: How do you define mental strength?

Better yet, engage in this quick reflective exercise: Think of a time when you felt mentally tough. What was the situation? What were your thoughts/feelings/actions in response to that situation?

Now compare your practical knowledge to one prevalent definition within sport psychology. Mental toughness regards values, attitudes, cognitions, emotions, and behaviors that refer to an individual’s ability to thrive through positively and negatively construed challenges, pressures, and adversities[1](Gucciardi et al., 2009).

This definition is dense. But the complexity and nuance are important to unpack in order to fully understand what mental toughness is and how coaches can best support athlete mental strength and well-being. Let’s debunk some commonly held myths about mental toughness in sport (and life) in order to work through, and from, this new definition.

Myth 1) Mentally tough athletes always think/feel positive thoughts/emotions

Mental toughness involves observable and less visible behaviors such as thoughts and emotions. But people who show mental strength DO NOT always think self-affirming thoughts or feel 100% confident. More positivity does not translate into more mental toughness. Being overly positive and unrealistic in our thinking can undermine our performance and motivation; when we set unrealistic expectations for success and continually fall short, we are less likely to work hard and persist through challenges. Instead, mental strength requires realistic beliefs about our abilities. It requires trusting in and focusing on our individual process—on improving rather than proving oneself— regardless of the situation.

Mentally strong people are also aware of “negative” thoughts and emotions. They thrive through positive and negative situations, which can be external (e.g., game conditions) and internal (e.g., fearing failure). Athletes who show mental strength have the courage to acknowledge and examine negative thoughts/emotions to gather information about their situation. For example, if a player feels frustrated because of team conflict, that athlete shows mental toughness by attending to their “what” (emotion) and “why” (reasons for the feeling) rather than suppressing their frustration (which likely makes team dynamics worse). Mentally tough individuals don’t ignore negativity. They embrace all aspects of their experience to move forward and act in accordance with their values (e.g., use team conflict to strength group relationships).

Myth 2) Mentally tough athletes are not emotional or sensitive.

This myth harkens back to Tom Hanks’ memorable line from A League of Our Own, “There’s no crying in baseball!”. Being mentally tough does NOT mean that you feel fewer emotions or are less emotionally sensitive. As debunked in myth #1, mentally strong people are deeply aware of their emotions. Mental strength requires that we are willing to acknowledge and validate our emotional experiences. In doing so, we recognize that emotions are a common aspect of being human: we are not the only one, and are not wrong for, feeling sadness, guilt, and fear. By mindfully processing emotions, mentally strong athletes can then decide how to best move toward accomplishing their goals. That is, they can consider why they feel the way that they do, and whether/how those emotions are helping or hurting them achieve their aims.                                                                                    

Myth 3) Mentally tough people push through more (physical) pain.

Mental toughness is NOT measured by the number of wind sprints an athlete can push through. I think, or at least I hope, that coaches are steering away from running youth athletes until they puke as their method for building mental toughness. This old-school approach is not only unintelligent but irresponsible. I am not suggesting that all fitness training is bad. But improperly training athletes and risking their physical/psychological health while claiming that you’re “building character” is abusive.

Mentally strong athletes train hard and smart. Training hard and smart means guiding athletes to push their physical limits in developmentally appropriate ways, and also setting boundaries to ensure long-term performance, development, and well-being. Mentally tough athletes understand that proper rest and recovery are a part of their training process. They are disciplined, consistent, and patient. And, they have the humility and courage to step out of the game if injured when “just playing through it” for the short-term glory jeopardizes their long-term goals.

Myth 4)Individuals working through mental health issues are mentally weak.

Mental health issues are becoming more prevalent and visible across competitive sport levels. Advocacy efforts of professional athletes (e.g., Kevin Love, Missy Franklin, Michael Phelps) have helped spark open conversation about mental health issues. These efforts are important because mainstream sport culture celebrates a “no pain, no gain” mentality and silences talk about mental health. Given increases in mental health issues among Generation Z athletes (and youth generally), talking about mental health and disrupting the notion that mental health struggles and toughness are incompatible is critical.

Mental strength includes (learned) attributes and skills that enable individuals to thrive in performance situations. Everyone has the ability to improve their mental strength, but the process to do so is unique to each person. While athletes with mental health issues may experience more adversity that hardly means they are mentally weak. In fact, athletes actually demonstrate and develop incredible mental strength through, not in spite of, their mental health struggles as Michael Phelps describes here.

Practical tips for building mentally strong athletes

Coaches are in an ideal position to challenge myths about mental toughness in order to help youth athletes build mental strength and change sport culture. Here are 4 practical tips to do so.

1. Work with, rather than around, parents.

We can work with, rather than around, parents by proactively communicating our approach and setting boundaries. We need to explain our “what” (philosophy), “why” (rationale), and “how” (boundaries that are necessary for us to coach effectively). When coaches do so, we give parents a framework for how to get involved in ways that align with our efforts to support their young athlete’s developmental process. In conversations with parents, encourage them to let their kids fail. More than this, convey to parents and players that failure is necessary for learning and growth. Failure as necessary feedback conveys that “success” is not just about the outcome (i.e., winning) but about committing to a young athlete’s individual process—to becoming the best version of one’s self and getting better each day.

2. Create a “brave” space for athletes in training and games.

Coaches cultivate brave spaces by creating (optimally) challenging situations in which athletes are on their “learning” edge. For athletes to learn to embrace physical and mental challenges and uncertainty, coaches need to praise moments when players have the courage to take risks and attempt difficult tasks. We need to narrate that these moments are prime opportunities for growth so that athletes see value in pushing past their comfort zone. Brave spaces also have boundaries, and coaches must help athletes set these. We need to teach athletes how to train smart and listen to their bodies. Along with giving athletes encouragement to test their limits, we must emphasize that recovery is a part, not the absence, of training.

3. Encourage athletes to become aware of their thoughts and emotions.

Invite athletes to view these internal experiences—whether they appraise them as positive or negative—as normal and potentially useful for achieving their goals. Guide athletes to define their values and long-term goals. Regularly check in with players and pose reflective questions to help them consider why they feel or think the way that they do, and whether/how those thoughts or emotions are helping or hurting them achieve their goals. Help them become aware of and responsive to their own (and others’) emotions instead of suppressing them or avoiding perspective taking.

4. Leverage social media to help athletes develop mental strength.

Social media impacts how our young people view failure and their development of mental strength. Social media is often used as a platform to make ourselves appear perfect. We rarely post (or view posts) of failure or adversity and more often see images of championship celebrations and college signing day. While I don’t want to discourage people from celebrating their successes, coaches can help athletes understand that social media largely shows the “positive” parts of others’ process. As coaches, we can use examples of professional athletes working through adversity to start conversations with youth athletes. We can also think critically about what we post (and invite athletes to do so), by asking the question: Is my post an effort to prove myself (and appear perfect) or capture my process?

[1]How we construe a situation as “positive” or “negative” is subjective, not always clear cut, and dependent on context. We tend to describe experiences in an either-or, not both-and, fashion (e.g., we are either happy or sad). Rigid categories give us clarity but don’t always capture the contradictory nature of our emotional experiences.  Practically speaking though, we can appraise an experience as more—or less—positive or negative. For example, returning to play from an athletic injury might be construed as less favorable, or “negative”, whereas playing an opponent of lesser ability might be construed as a more favorable or “positive”.

The National Athletic Trainers’ Association (NATA) released an official statement with health-focused recommendations to reduce the risk of injury due to youth sports specialization, which is often defined as year-round participation in a single sport, usually at the exclusion of other sports.

The statement was endorsed by Professional Football Athletic Trainers Society (PFATS), Professional Hockey Athletic Trainers Society (PHATS), Professional Soccer Athletic Trainers Society (PSATS), National Basketball Athletic Trainers’ Association (NBATA), Professional Baseball Athletic Trainers Society (PBATS), and the NATA Intercollegiate Council for Sports Medicine (ICSM).

NATA acknowledges sports specialization as an evolving health issue in adolescent and young athletes. Current evidence supports an association between sports specialization and overuse injury in athletes. While current literature has paid more attention to the physical and mental aspect of sports specialization, the psychosocial implications of young athletes continue to be a concern.

NATA supports the following recommendations as they relate to the health and well-being of adolescent and young athletes:

• Delay specializing in a single sport for as long as possible: Sport specialization is often described as participating and/or training for a single sport year-round. Adolescent and young athletes should strive to participate, or sample, a variety of sports. This recommendation supports general physical fitness, athleticism and reduces injury risk in athletes.

• One team at a time: Adolescent and young athletes should participate in one organized sport per season. Many adolescent and young athletes participate or train year-round in a single sport, while competing in other organized sports simultaneously. Total volume of organized sport participation per season is an important risk factor for injury.

• Less than eight months per year: Adolescent and young athletes should not play a single sport more than eight months per year.

• No more hours/week than age in years: Adolescent and young athletes should not participate in organized sport and/or activity more hours per week than their age (i.e., a 12-year-old athlete should not participate in more than 12 hours per week of organized sport).

• Two days of rest per week: Adolescent and young athletes should have a minimum of two days off per week from organized training and competition. Athletes should not participate in other organized team sports, competitions and/or training on rest and recovery days.

• Rest and recovery time from organized sport participation: Adolescent and young athletes should spend time away from organized sport and/or activity at the end of each competitive season. This allows for both physical and mental recovery, promotes health and well-being and minimizes injury risk and burnout/dropout.

”Studies show that young athletes often see specialization as a prerequisite to advancing – making the varsity team, earning a college scholarship or progressing to the professional level. When athletes specialize too early, or engage in excessive play, they are increasing the probability of injury and reducing the chances of achieving their goals. We want to help athletes and parents recognize health is a competitive advantage.” NATA President, Tory Lindley, MA, ATC

“There is a trend with players being drafted, coming in with multiple overuse injuries and related surgeries, such as Tommy John surgery – unfortunately that age appears to be getting younger and younger each year,” said Professional Baseball Athletic Trainers Society (PBATS) President, Ron Porterfield, ATC. “Baseball is a marathon and not a sprint, so having healthy players who can come in and go the distance in development can make a huge difference.”

“The players who make it into the NFL are significantly more likely to have played multiple sports while growing up,” said Professional Football Athletic Trainers Society (PFATS) President, James Collins, ATC. “In fact, almost 90% of 2018 NFL Draft picks were multiple-sport athletes.”

“There is a misconception that in order to get to the professional level of hockey players have to start young and focus all of their energy on it,” said Professional Hockey Athletic Trainers Society (PHATS) President, Chris Kingsley, MS, ATC. “Actually, cross-training in other sports is an asset to development and encouraged even at the professional level.”

“We understand that youth academy teams are an integral part of our league and the development of our sport in this country. It is, however, important to remember the risks associated with sports specialization, especially at an early age,” said Professional Soccer Athletic Trainers Society (PSATS) President, Sean Kupiec, MA, ATC, CSCS. “As athletic trainers, we want to educate parents and coaches regarding best practices for the long-term health of these young athletes.”

“The NBATA fully supports the NATA’s effort to provide critical information to parents and coaches in regards to specialization in youth sports,” said National Basketball Athletic Trainers Association (NBATA) President, Aaron Nelson, MS, ATC, CES.

“As part of the NBA, we are grateful to work with some of the best athletes in the world and we all have seen how detrimental specializing at a young age can be to the process. We believe that as youth athletes navigate to the sport of their choice at an older age, it will benefit them physically and mentally to have played multiple sports and avoided overtraining. The NBATA asks that parents and coaches follow the recommendations NATA has laid out to directly address the health and well-being of all youth athletes!”

“One of the reported motivators for youth sports specialization is to earn a sports-related college scholarship. A sobering truth is that the probability of a high school student athlete competing at the collegiate level and receiving any form of sports scholarship is about 2 percent,” said Intercollegiate Council for Sports Medicine Council (ICSM) Chair Murphy Grant, MS, ATC, PES. “As youth athletes progress through their respective sports, the top priority should be their mental and physical health and well-being, which can be jeopardized through early youth sports specialization. We support the recommendations announced by the National Athletic Trainers’ Association.”

A recent study revealed that over half of Americans are already beginning the long trek that is the holiday shopping journey. Many are also looking toward big savings days like Black Friday and Cyber Monday to buy some of their larger items. However, there are some ways you can start getting the most for your hard earned dollars right now.

Shopping Apps.

While we don’t want to overcrowd our devices with apps that we don’t use regularly, it may not be a bad idea to download a few to help you for the season. A couple of options: BuyVia, Shopular, and ShopSavvy will allow you to scan QR codes or bar codes and will then help you find discounts, coupons, or just compare prices.

Store Policies.

Speaking of comparing prices or getting the best deal possible, it may be helpful to check out a store’s policies. Some of them offer a price-match policy.

Loyalty Programs.

You may hesitate to sign up for some of these, but the truth is, when it comes to a heavy shopping season, they can be helpful. You can receive specials alerts about promotions or earn rewards. You can always “unjoin” later if you’d like.

Social Media.

However plugged in to social media you may or may not be, nowadays retailers use it to promote special deals and exclusive sales you don’t want to miss. Go find your favorite stores’ pages and see what deals you can get.

Make sure websites are secure and verified

Don’t make purchases on or enter your personal information into websites that aren’t secure and verified. When shopping on Amazon, don’t follow pop-up ads to other websites.

Use a credit card instead of a debit card

Credit cards offer more protection when contesting a charge. Additionally, if a hacker gets hold of your information, they won’t be stealing money directly from your checking account.

Have an email for online purchases

Have an email address you only use for making online purchases. Don’t use your personal or work email account when shopping online.

Get deliveries straight to your garage with Key by Amazon

Online retailers such as Amazon serve as a popular holiday shopping destination. This season you can get your Prime packages delivered safely and securely right in your garage with Key by Amazon in-garage delivery. Amazon recently launched the new service to provide Prime members with the option to select in-garage delivery at checkout. To provide peace of mind that your holiday purchases won’t go missing or get damaged by weather, all you need is a myQ-connected garage door opener linked to the Key App to have packages delivered directly into your garage for no extra charge. myQ technology can be added to all leading brands of garage door openers in minutes via a Chamberlain myQ smart garage hub.

Give specific delivery instructions

Most delivery services allow customers to set instructions. Ask your mail carrier to knock or ring the doorbell so that you are immediately alerted when a package arrives at your door. If snow, rain or any other weather issue is a concern, consider requesting that you mail carrier drop off packages in an out-of-sight dry spot. Get creative with these drop-off locations and use other delivery points such as back porches, patios and exterior basement stairs.

Sign up for delivery alerts

Major mail carriers and delivery services have systems for tracking packages. You can use tracking numbers to determine where an item is, and when it should be delivered. Check with your delivery provider to see if you can sign up for alerts via email or text message for when your package is shipped, out for delivery and delivered.

Team up with a neighbor

Work with a trustworthy neighbor to mutually look after each other’s packages. If a neighbor is home during an anticipated delivery, ask permission to have packages sent to their address or have them hold deliveries that come to your front door. Return the favor whenever possible, and bake a holiday treat or give a small thank-you gift to show your appreciation.

Request a signature

If you are ordering expensive items online, it is a smart idea to require a signature for delivery. By requesting a signature before a package is released, you can ensure that your online purchases are never left unattended. If you are not home at the time of delivery, the mail carrier will typically leave a note with options for rescheduling the delivery for a more convenient time or picking the package up in-person.

How about a locker for your porch, one that’s not limited to Amazon deliveries?

That’s the idea behind Boxlock, asmart padlock that scans packages so that delivery drivers can unlock a storage box on your porch. You provide the box; BoxLock handles the scanning and connectivity. The latter happens over Wi-Fi, with the lock checking the bar code to make sure it’s a box you’re expecting and one tagged “out for delivery.” If so, presto: the lock opens. It sounds like a pretty solid solution, but it’s a pricey one: $129.

Holiday shopping can be stressful. Give yourself the gift of peace by trying out some of these tips, and spend more time enjoying the moments that matter.

Whether you’re following a special diet or just want to take it easy on Turkey Day, try these simple, lighter takes on classic Thanksgiving recipes.

Shredded Brussels Sprout Salad

Topped with a lemon vinaigrette dressing, this shredded Brussels sprout salad is the perfect pre-entree dish.

Get the recipe.

Creamy Garlic and Herb Spinach

Upgrade your classic spinach with a little garlic and herb cheese for a dish you can’t resist.

Get the recipe.

Hasselback Butternut Squash with Browned Butter

If you’re looking for a sweet potato alternative this holiday season, try this butternut squash lathered in browned butter.

Get the recipe.

Gluten-Free Walnut and Kale Quinoa Stuffing

Filled with quinoa, kale, dried cranberries, and walnuts, this gluten-free stuffing is the perfect replacement for traditional stuffing.

Get the recipe at Healthy Seasonal Recipes.

Honey Roasted Butternut Squash with Cranberries and Feta

Serve this sweet and savory dish as an appetizer or a side this Thanksgiving.

Get the recipe at Peas and Crayons.

Zucchini, Eggplant, Tomato Gratin

You’ll replace your go-to recipe after one bite of this mouthwatering gratin, made with eggplant, zucchini, tomatoes, and bell peppers.

Find the recipe here.

Cranberry-Grape Sauce

Enjoy this yummy, antioxidant-rich cranberry and grape sauce without worrying about calories.

Get the recipe at Country Living.

Healthy Green Bean Casserole with Cauliflower Sauce

Traditional green bean casserole calls for heavy cream, which can pack on the calories. Swap it for dairy-free cauliflower sauce everyone will love.

Get the recipe at The Almond Eater.

Skinny Sweet Potato Casserole

This lighter dish shaves off half the calories from the standard potato casserole while keeping the sweet, satisfying flavor you know and love.

Get the recipe at Jessica in the Kitchen.

Honey Garlic Roasted Carrots

Seasoned with apricot preserves, honey, balsamic vinegar, and fresh spices, carrots have never tasted this incredible.

Get the recipe at Carlsbad Cravings.

Marinated Beets with Rosemary

Keep your sides simple by tossing beets with red wine vinegar, olive oil, and Dijon mustard.

Get the recipe.

Low-Carb Cauliflower Stuffing 

This low-carb cauliflower stuffing proves that bread is NOT essential to an amazing stuffing. It’s also made on the stovetop from start to finish, which bodes amazingly well for your oven space.

Get the recipe.

The form is due, what do you do? We’ve all been there. Paperwork piles up, and sports physicals sneak up on us just before our children’s sport and activity begins.

To make life easier (and what parent wouldn’t like that), the American Academy of Pediatrics (AAP) recommends asking to have a sports physical when scheduling your child’s next routine well-child visit.

Why all middle-school through college kids benefit from a sports physical during well-child visit:

The answer is simple: All kids are athletes-the high school soccer player, the junior high performer in the school musical, and the skateboarding middle schooler down your block. You don’t have to play an organized sport to be an athlete. Many children participate physically demanding activities like snowboarding, skiing, jogging, climbing, and hiking. Other children are not physically active at all. All these children should receive a sports physical from their pediatrician, also known as their medical home.

Why see the pediatrician for a sports physical:

Seeing your pediatrician for routine well-child visits and sports physicals helps keep your child’s medical records and health history up to date. Pediatricians are also trained to identify and treat both medical and bone/joint problems that are commonly seen in children and adolescents who play sports. And they can ensure your child is caught up on immunizations and discuss any concerns in a confidential setting. If your child is not as active as they should be, they counsel on the benefits of physical activity.

The AAP recommends making appointments at least 6-8 weeks before starting a season to give time for any additional evaluation or new treatments. The AAP is against mass physicals (such as in a school gymnasium) and using urgent care settings. These places often lack privacy and a healthcare provider who knows your child and has access to past medical records.

If your child is seen by someone other than his or her pediatrician for a sports physical, it is very important that you provide the clinic with accurate and complete medical information to receive the most appropriate care. Request that information regarding the visit be sent to your pediatrician so he or she can maintain a complete picture of your child’s care. If the clinic does not offer this service, be sure to get copies of the services your child received and share this information with your pediatrician as soon as possible.

What are some of the most important things examined in sports physicals?

• Heart health. Sudden cardiac deaths are rare in athletes, but they shock communities and are in the backs of parents’ and pediatricians’ minds. A sport physical exam should ask the athlete a list of questions about any symptoms that may suggest problems with the heart. The athlete should also report any past heart evaluations or history of high blood pressure. Questions should also be asked about any family history of heart problems or heart disease. Most athletes are cleared without restriction. Ultimately, the majority of those referred with red flag conditions are still cleared, but it may be important to get the pediatric cardiologist’s opinion.
• Mental health. Many children and adolescents have concerns with emotional health, and athletes are no exception. In fact, pressures seen in sports and performing arts may lead to special mental health demands― depression, anxiety perfectionism, stress, and attention deficits. Healthcare providers now ask questions about these sensitive and important issues in a private and safe setting to discover and recommend treatments.
• Unique concerns of female athletes. Sports physicals can help find unique concerns that may be found in female athletes and performers. These concerns, known as the female athlete triad, can include menstrual health, bone health, and nutrition/calorie intake. Young females are at a higher risk for certain bone and joint injuries, including ACL tears of the knee. Certain screening questions and tests can lead to treatment and prevention programs that will help keep athletes safer.
• Unique concerns of disabled athletes. Children with special needs deserve the opportunity to compete and participate in sports just like any other child. This includes children and teens physical disabilities such as lack of full vision, loss of use of arms or legs, or muscle control problems. A careful sports physical can help select the most appropriate activities and reduce the chance for problems that can occur during exercise.

• Concussions and head injuries. Any athlete with a known or possible concussion should not return to any exercise or sports without being cleared by a healthcare professional. A child who has had one or more prior concussions is at a greater risk for more concussions. A sports physical from your pediatrician can help determine best treatment if your child is still having problems from a past concussion―including headaches, trouble concentrating, trouble sleeping, and irritability. Your pediatrician can determine if your child needs any adjustments with school and social activities.

Keep Kids Safe With 10 Fun Trick or Treating Alternatives

Door-to-door trick or treating is a scary good time for children. For some parents, it’s just scary. Give your kids  time and eliminate your frightfest with 10 trick or treating alternatives so your children don’t go door to door in search of candy.

Host a Halloween Bash

Other parents may share your same concerns about turning the kids loose in the neighborhood. Plan a kid-friendly Halloween party and invite your children’s friends over for a spooky night of fun.

Create your own party invitations for parents and their kids. At the Halloween party, hand out treat bags, play Halloween party games, and eat themed foods like bloody eyeballs or kitty litter cake.

Plan a Family Night at Home

Make time more important than treats when the whole family spends Halloween together. Everyone must wear costumes, even the dog.

Put the kids in charge of answering the door for trick or treaters. Stay close by but hand over all the candy to your children. They decide who gets what type of candy and how many pieces per trick or treater.

In between visitors, try Halloween rubber stamping projects or make creepy crawly critter crafts. Eat homemade party treats and snacks together while you have a family movie night right in the living room. After the last trick or treater has come to the door, surprise your child with a tin can pumpkin filled with candy spiders or Halloween toys for answering the door all night.

Go Trunk or Treating

You may be surprised at how people can dress up the trunks of their cars to give out candy and offer festival games with prizes. That’s the idea behind trunk or treat. People line up their cars or park in a circle, decorate their trunks for Halloween, and pass out candy to the children.

Schools, local organizations, clubs, communities, and churches participate in trunk or treat. This safe alternative to door-to-door trick or treating keeps the kids together and is an experience you won’t soon forget. When your kids see dry ice fogging up an SUV’s pumpkin patch or a small petting zoo spilling out of the back of a horse trailer, your kids won’t regret skipping doorbell-ringing all night.

Trick or Treat at a Nursing Home

Trick or treating with your kids at a local nursing home combines fun with a kind gesture toward others. Some of these residents don’t get many visitors so seeing your children is a huge treat. They give your kids candy and make a big fuss over your children–the latter being each parent’s favorite moment of the trip, of course.

Call the nursing home ahead of time to arrange a visit. If you’re in a playgroup, see if you can all meet up at the nursing home to trick or treat together.

Spend an Evening at Church

Churches typically hold reformation parties or harvest festivals instead of billing the event as a Halloween celebration. Anyone is invited to attend. You don’t have to be a church member to bring your family.

Activities for the children include games, costume parades, inflatables, and hayrides. Candy is also handed out so the kids get to trick or treat at the church. Some churches may even provide a potluck dinner but you’re not required to bring food or pay an admission fee to participate.

Look for signs outside of churches or call any church to find a reformation party or harvest festival. The church secretary can probably give you a short list of churches with planned activities.

Visit Fire and Police Departments

To keep children safe, many fire and police departments plan a Halloween event at their stations. Firefighters and police officers hand out candy. Kids get a peek at the inside of a firehouse or police station. You might even get a personal tour and an up-close look at the fire engines or police cars.

Call your local police department’s non-emergency line to see what’s planned in your city. Most newspapers, radio and TV stations also promote the hours and locations that are open for trick or treaters.

Throw a Block Party for the Kids

Get your neighbors together and throw a Halloween block party for the kids. A few parents can help organize the event with face painting, simple food and drink booths, a costume contest and outdoor party games.

Set up a candy stand with a big selection of treats. Let kids create their own candy bag with non-toxic paints or markers and then let them pick out a certain number of goodies to customize their own treat bag.

Use home Halloween decorations to dress up your neighborhood. If enough houses participate, children can walk down the street with their parents to determine which house is decorated the best. Kid voters only!

Attend Community Events

Your local community may offer Halloween festivities throughout the month of October. Kids can trick or treat at the zoo, play games, and go on a hayride. A candy village might be set up in the park with activities and sweets for the children. Festivals could include music, a pumpkin walk displaying a variety of creatively-carved pumpkins, age-appropriate haunted houses, and trick or treating.

Check your local community calendar to see what your city has planned. You can also contact your convention and tourism bureau for more information on each event.

Take Trick or Treating to the Mall

Malls provide a safe environment for you and your kids to trick or treat. They’re especially nice if the weather is bad.

Children trick or treat at each store with some employees handing out candy right at the store’s entrance. You’ll probably find store clerks who are also dressed up in the spirit of Halloween.

After you’re done trick or treating, head to the food court for dinner. Letting the kids eat in their costumes will make your night more than a stop at the mall for candy.

Play at a Haunted Theme Park

Many theme parks transform from summer thrills to fall chills in October. Haunted houses are built and cobwebs are spun. The screams from roller coasters take on new meaning when ghosts and goblins are added to the fun.

Most parks separate adult and children’s activities so parents know exactly which ones are appropriate for their kids. Finding Halloween events that appeal to your family’s interests will lead to a memorable night that doesn’t depend on sacks full of candy collected from door-to-door trick or treating.